1
00:00:00,400 --> 00:00:02,840
Speaker 1: Do you spend a lot of time focused on being healthy?

2
00:00:03,240 --> 00:00:06,040
Speaker 1: Would you never ever skip a workout or indulge in

3
00:00:06,120 --> 00:00:09,560
Speaker 1: high calorie food without feeling incredibly guilty? Do you spend

4
00:00:09,600 --> 00:00:10,959
Speaker 1: a lot of time thinking about what you're going to

5
00:00:11,000 --> 00:00:14,160
Speaker 1: eat and cook and even avoid going out to dinner

6
00:00:14,240 --> 00:00:16,520
Speaker 1: for fear of eating the wrong thing? What do you

7
00:00:16,520 --> 00:00:18,120
Speaker 1: try and eat as a little as possible to keep

8
00:00:18,120 --> 00:00:20,799
Speaker 1: your weight down and then only finding yourself starving and

9
00:00:20,840 --> 00:00:24,560
Speaker 1: then overeating later. The quest to be healthy can become

10
00:00:24,640 --> 00:00:28,000
Speaker 1: an obsession, and on today's episode, we discussed the presentation

11
00:00:28,120 --> 00:00:30,600
Speaker 1: of all thorexia and the signs that trying to be

12
00:00:30,640 --> 00:00:33,559
Speaker 1: healthy may have gone a little bit too far. Hi,

13
00:00:33,640 --> 00:00:35,879
Speaker 1: I'm Susie Burrow and on Leah Lord and as two

14
00:00:35,920 --> 00:00:39,240
Speaker 1: of us traders leading dieticians who specialize in evidence based nutrition,

15
00:00:39,680 --> 00:00:42,760
Speaker 1: we bring you the Nutrition Couch podcast, a bi weekly

16
00:00:42,840 --> 00:00:45,120
Speaker 1: chat on everything that is new in the world of food,

17
00:00:45,400 --> 00:00:49,040
Speaker 1: diets and nutrition, as well as authorexia. Today we look

18
00:00:49,120 --> 00:00:52,520
Speaker 1: at a new way of eating called sequential eating, which

19
00:00:52,600 --> 00:00:55,480
Speaker 1: actually has some evidence to back it for the right person.

20
00:00:55,920 --> 00:00:58,520
Speaker 1: And our listener question is all about colds and flu

21
00:00:58,640 --> 00:01:01,040
Speaker 1: season and what are the supplements we can try to

22
00:01:01,080 --> 00:01:03,760
Speaker 1: help you recover quickly if you've been sick. But first

23
00:01:03,760 --> 00:01:05,640
Speaker 1: of all, Yat, I know you've been a little bit

24
00:01:05,720 --> 00:01:10,039
Speaker 1: sleep deprived because baby Meya is getting some teeth. How

25
00:01:10,120 --> 00:01:10,800
Speaker 1: is that going?

26
00:01:11,040 --> 00:01:12,399
Speaker 2: Oh my dream baby?

27
00:01:12,440 --> 00:01:14,400
Speaker 3: He used to sleep seven hours overnight.

28
00:01:14,560 --> 00:01:15,920
Speaker 2: It's no more season.

29
00:01:17,560 --> 00:01:19,440
Speaker 3: She was so good from about eight weeks old. She's

30
00:01:19,440 --> 00:01:21,520
Speaker 3: sort of ate until about four months. Eight weeks till

31
00:01:21,560 --> 00:01:24,080
Speaker 3: about four months she'd do six seven hour block overnight.

32
00:01:24,120 --> 00:01:24,840
Speaker 2: It was amazing.

33
00:01:24,920 --> 00:01:26,920
Speaker 3: Or sometimes we just dream feed her a little bit

34
00:01:26,959 --> 00:01:29,600
Speaker 3: around either eleven PM or sort of one am, and

35
00:01:29,600 --> 00:01:31,640
Speaker 3: then she's sleep right through to sort of five five thirty,

36
00:01:31,680 --> 00:01:34,920
Speaker 3: which is amazing. But lately we've just had accommodation of

37
00:01:35,000 --> 00:01:37,839
Speaker 3: sickness in our household. We've all picked up colds somehow

38
00:01:37,880 --> 00:01:40,000
Speaker 3: touch Wood. We've still managed to avoid COVID. We've done

39
00:01:40,000 --> 00:01:42,360
Speaker 3: seven routes between David and I, so it's definitely not COVID.

40
00:01:42,360 --> 00:01:44,920
Speaker 3: It's just a nasty cold that's going around. Everyone at

41
00:01:44,959 --> 00:01:46,680
Speaker 3: the moment just seems to have some sort of cold

42
00:01:46,720 --> 00:01:48,600
Speaker 3: or flu or bug or you know, COVID's still out

43
00:01:48,600 --> 00:01:50,000
Speaker 3: there as well, So there's just been a lot of

44
00:01:50,040 --> 00:01:51,760
Speaker 3: sickness around like this. So we've had that in the

45
00:01:51,800 --> 00:01:54,200
Speaker 3: household plus meters, had some teeth, and she's just been

46
00:01:54,200 --> 00:01:56,400
Speaker 3: a little bit out of sorts lately. So the last

47
00:01:56,440 --> 00:01:58,440
Speaker 3: couple of nights, you know, she's barely done an hour

48
00:01:58,680 --> 00:02:00,680
Speaker 3: one to two hour blocks. Nor she'll do a good

49
00:02:00,720 --> 00:02:03,040
Speaker 3: three four five hour block and then we'll get up feeder,

50
00:02:03,080 --> 00:02:04,720
Speaker 3: she'll do another two three hours feet and then she

51
00:02:04,800 --> 00:02:06,400
Speaker 3: might go back down for an hour or so and

52
00:02:06,480 --> 00:02:06,880
Speaker 3: a good day.

53
00:02:06,920 --> 00:02:08,320
Speaker 2: You know, we get to sleep until sort of six

54
00:02:08,400 --> 00:02:08,600
Speaker 2: or so.

55
00:02:08,840 --> 00:02:10,280
Speaker 3: But at the moment, it's been you know, we put

56
00:02:10,280 --> 00:02:12,399
Speaker 3: her down at seven, we dream feed her at nine

57
00:02:12,480 --> 00:02:14,040
Speaker 3: or ten, and then she's up at midnight. Then she's

58
00:02:14,080 --> 00:02:16,000
Speaker 3: up again at one thirty. Then she's up again at three.

59
00:02:16,080 --> 00:02:17,720
Speaker 3: And I think the other morning I took her out

60
00:02:17,720 --> 00:02:19,760
Speaker 3: because David had to go on to work, maybe about

61
00:02:19,800 --> 00:02:23,160
Speaker 3: five am or five thirty or something, and oh, I

62
00:02:23,200 --> 00:02:25,440
Speaker 3: was just exhausted. I condouty, keep my eyes out. So

63
00:02:25,520 --> 00:02:27,079
Speaker 3: any other mum is going through it at the moment,

64
00:02:27,160 --> 00:02:29,639
Speaker 3: we're in this together. She's she's cut her first two

65
00:02:29,680 --> 00:02:32,320
Speaker 3: bottom teeth, so I think the tea things sort of

66
00:02:32,320 --> 00:02:34,080
Speaker 3: stopped now at the moment, I think it's more just

67
00:02:34,240 --> 00:02:35,880
Speaker 3: she's just I don't know a little bit out of

68
00:02:35,880 --> 00:02:37,760
Speaker 3: thoughts unsettled. She might have picked up a little bug

69
00:02:37,800 --> 00:02:39,880
Speaker 3: or a little virus. I'm not really sure what's going on.

70
00:02:40,000 --> 00:02:41,320
Speaker 2: But we'll come through.

71
00:02:41,400 --> 00:02:43,560
Speaker 3: We'll come out the other end, Susie, you will.

72
00:02:43,440 --> 00:02:43,920
Speaker 2: Because you know.

73
00:02:43,960 --> 00:02:46,000
Speaker 1: The funny thing is, And I was just talking to Bronti,

74
00:02:46,040 --> 00:02:49,760
Speaker 1: who looks after all of my and our Instagram images. Actually,

75
00:02:49,800 --> 00:02:51,240
Speaker 1: so I shout out a big shout out to Bronti,

76
00:02:51,280 --> 00:02:53,600
Speaker 1: who really helps us on the nutrition couch. Her little

77
00:02:53,639 --> 00:02:57,800
Speaker 1: baby Emmy is just six weeks old, and she was

78
00:02:58,080 --> 00:02:59,360
Speaker 1: I went to see her for the first time, and

79
00:02:59,360 --> 00:03:01,360
Speaker 1: she was talking about out how good a baby she is,

80
00:03:01,440 --> 00:03:04,119
Speaker 1: and I said, you should really just tone that right down,

81
00:03:04,360 --> 00:03:08,840
Speaker 1: just because in my experience, everyone has a turn for

82
00:03:08,960 --> 00:03:11,400
Speaker 1: one of a better term hell with young children. But

83
00:03:11,919 --> 00:03:14,760
Speaker 1: my advice to everybody and all the parents out there listening.

84
00:03:15,120 --> 00:03:17,920
Speaker 1: I can't even remember the time. All I remember is

85
00:03:17,960 --> 00:03:20,680
Speaker 1: just a haze. I couldn't tell you when teething was

86
00:03:20,800 --> 00:03:22,400
Speaker 1: or when it was bad, other than there were some

87
00:03:22,440 --> 00:03:24,560
Speaker 1: really bad times and there were some times it were fine.

88
00:03:24,720 --> 00:03:26,560
Speaker 1: But for some reason you just seem to forget it all.

89
00:03:26,639 --> 00:03:29,320
Speaker 1: So that's the good news. You'll get through and you

90
00:03:29,360 --> 00:03:31,560
Speaker 1: won't remember how bad it is. So everyone has their

91
00:03:31,560 --> 00:03:33,760
Speaker 1: turn with it and you'll come through. And you know,

92
00:03:33,919 --> 00:03:35,920
Speaker 1: like I said, mother, the boys now they're so tired

93
00:03:35,960 --> 00:03:38,839
Speaker 1: at school, have very little drama with them, so you'll

94
00:03:38,840 --> 00:03:40,480
Speaker 1: be right. Hang in there, hang in there.

95
00:03:40,560 --> 00:03:42,240
Speaker 3: Yeah, I'm just gonna wait till they what five or six,

96
00:03:42,280 --> 00:03:42,960
Speaker 3: and it will come good.

97
00:03:43,040 --> 00:03:46,360
Speaker 1: Oh you know, I actually think once they go to

98
00:03:46,560 --> 00:03:49,480
Speaker 1: like toilet chrained, I think three four even, they're pretty good.

99
00:03:49,760 --> 00:03:49,960
Speaker 3: Yeah.

100
00:03:50,160 --> 00:03:52,520
Speaker 1: So yeah, certainly it's a tough time, but you will

101
00:03:52,560 --> 00:03:55,440
Speaker 1: get through and you're fit, healthy, so you'll be right.

102
00:03:55,560 --> 00:03:58,720
Speaker 1: The Queensland cold, I reckon, that's hurting you. It's Brisbane's cold.

103
00:03:58,800 --> 00:03:59,960
Speaker 2: Oh, I know, it really has.

104
00:04:00,400 --> 00:04:02,040
Speaker 3: Like we've had some mornings that are seven, you know,

105
00:04:02,080 --> 00:04:04,520
Speaker 3: six seven, eight degrees and I'm just thinking, this isn't

106
00:04:04,520 --> 00:04:05,760
Speaker 3: the reason that I live in Brisbane.

107
00:04:06,560 --> 00:04:08,480
Speaker 2: I live you for the warm weather exactly.

108
00:04:08,480 --> 00:04:10,800
Speaker 1: And I agree, it's been really cold up there, so

109
00:04:10,880 --> 00:04:12,400
Speaker 1: that's not acceptable at any level.

110
00:04:12,440 --> 00:04:15,240
Speaker 2: So I'm heading up there soon, so better warm up anyway.

111
00:04:15,400 --> 00:04:17,480
Speaker 1: And moving on today, we're a little bit excited actually

112
00:04:17,520 --> 00:04:19,240
Speaker 1: because we found a few headlines that we thought, oh,

113
00:04:19,279 --> 00:04:22,200
Speaker 1: we haven't talked about that, and there's very few nutrition

114
00:04:22,440 --> 00:04:24,960
Speaker 1: headlines that come through on my phone that I sort

115
00:04:24,960 --> 00:04:27,039
Speaker 1: of think, oh, that's interesting, because obviously I've worked a

116
00:04:27,040 --> 00:04:29,159
Speaker 1: really long time, I've heard a lot of it before.

117
00:04:29,200 --> 00:04:32,000
Speaker 1: If anything, I probably am a bit jaded. But last

118
00:04:32,080 --> 00:04:34,279
Speaker 1: night I was scrolling Twitter at a time I really

119
00:04:34,279 --> 00:04:37,880
Speaker 1: shouldn't have been, and I saw this reference to a

120
00:04:37,960 --> 00:04:42,240
Speaker 1: new passion of eating called food sequencing, And I have

121
00:04:42,480 --> 00:04:44,839
Speaker 1: never heard of this before, And when I took a

122
00:04:44,839 --> 00:04:47,839
Speaker 1: little deep dive, apparently it's out there and there's a

123
00:04:47,839 --> 00:04:50,080
Speaker 1: couple of key articles on it when was published on

124
00:04:50,120 --> 00:04:54,640
Speaker 1: The Conversation, which is quite a reputable online evidence based publication.

125
00:04:55,040 --> 00:04:57,680
Speaker 1: And to put it in the most basic of terms,

126
00:04:58,000 --> 00:05:01,480
Speaker 1: it is we wouldn't call it food combining because that's

127
00:05:01,520 --> 00:05:04,839
Speaker 1: separate altogether. But it's basically looking at the macronutrient or

128
00:05:04,839 --> 00:05:07,040
Speaker 1: breakdown of the foods we eat. So, for example, saying

129
00:05:07,279 --> 00:05:09,400
Speaker 1: a meal will have a mix of protein rich foods,

130
00:05:09,440 --> 00:05:14,839
Speaker 1: carbohydrate rich foods, low energy density foods, so salads and vegetables,

131
00:05:14,880 --> 00:05:17,200
Speaker 1: and then things like your start sheet carbohydrates. And the

132
00:05:17,200 --> 00:05:20,560
Speaker 1: theory is for people who are more sensitive to fluctuations

133
00:05:20,600 --> 00:05:23,960
Speaker 1: in glucose levels, so perhaps those with hyperglycemia or insulin

134
00:05:24,000 --> 00:05:27,080
Speaker 1: resistance or pre diabetes, people who really suffer from that

135
00:05:27,200 --> 00:05:29,600
Speaker 1: peak and then the drop where they get really craving

136
00:05:29,880 --> 00:05:33,280
Speaker 1: and times overeat. The argument is if you eat what

137
00:05:33,320 --> 00:05:36,760
Speaker 1: we would call the low energy density foods first, so

138
00:05:36,920 --> 00:05:40,960
Speaker 1: salads or soup, follow that with the protein rich foods

139
00:05:41,000 --> 00:05:43,720
Speaker 1: I say, the chicken or the meat or the dairy

140
00:05:43,760 --> 00:05:48,160
Speaker 1: part of the meal, and then finish with any starchy carbohydrates,

141
00:05:48,560 --> 00:05:51,720
Speaker 1: that any peak in glucose levels will be flattened and

142
00:05:51,880 --> 00:05:55,560
Speaker 1: leave you less prone to energy fluctuations and cravings, which

143
00:05:55,600 --> 00:05:59,560
Speaker 1: is better for glucose regulation long term. Now, as I said,

144
00:05:59,600 --> 00:06:01,560
Speaker 1: it's not that it's new science as such, because we

145
00:06:01,640 --> 00:06:06,599
Speaker 1: know roughly that that is the way scientifically food will

146
00:06:06,640 --> 00:06:08,640
Speaker 1: break down. You know, a few food combine or have

147
00:06:08,720 --> 00:06:11,360
Speaker 1: protein with carbohydrate, it will help to control glucose levels.

148
00:06:11,600 --> 00:06:13,599
Speaker 1: But this is the first time I've seen it referred

149
00:06:13,600 --> 00:06:17,000
Speaker 1: to as a movement around going out of your way to.

150
00:06:17,800 --> 00:06:18,680
Speaker 2: Eat in this order.

151
00:06:18,760 --> 00:06:21,360
Speaker 1: So you know, if you think back to plates of food,

152
00:06:21,400 --> 00:06:23,280
Speaker 1: some people will save their meat to laughs because it's

153
00:06:23,279 --> 00:06:25,760
Speaker 1: the best bid or whatever the preference. Whereas this is

154
00:06:26,360 --> 00:06:28,600
Speaker 1: talking about it in terms of what's best for digestion

155
00:06:28,680 --> 00:06:32,119
Speaker 1: and specifically glucose regulation, and there is some studies looking

156
00:06:32,120 --> 00:06:35,320
Speaker 1: at it, which to me was really quite surprising. So

157
00:06:35,360 --> 00:06:37,960
Speaker 1: in one study they were looking at participants consuming a

158
00:06:38,000 --> 00:06:41,520
Speaker 1: way protein based shake thirty minutes before a meal that

159
00:06:41,560 --> 00:06:44,240
Speaker 1: had potato in it with the goal of slowing gastric

160
00:06:44,279 --> 00:06:47,200
Speaker 1: emptying and helping bloo glucose levels be controlled. And there

161
00:06:47,240 --> 00:06:49,560
Speaker 1: was evidence to show this really did help reduce glucose

162
00:06:49,600 --> 00:06:53,320
Speaker 1: spikes and the experience of that. So I thought, how interesting, because,

163
00:06:53,320 --> 00:06:55,520
Speaker 1: as I said, in all the years I've worked in practice,

164
00:06:55,560 --> 00:06:58,560
Speaker 1: I've never heard it. And I thought, well, it's really

165
00:06:58,640 --> 00:07:01,320
Speaker 1: quite novel and really interesting, and I don't know if

166
00:07:01,360 --> 00:07:03,440
Speaker 1: I'll try it with clients or not, but I thought

167
00:07:03,440 --> 00:07:06,520
Speaker 1: it was certainly worthy of a discussion, particularly for people

168
00:07:06,560 --> 00:07:09,880
Speaker 1: who really struggle with those highs and lows through the afternoon,

169
00:07:10,320 --> 00:07:13,440
Speaker 1: suggestive of perhaps some insulin issues or crimium deficiency, which

170
00:07:13,480 --> 00:07:17,480
Speaker 1: can absolutely be associated with hyperglycemia, which is where you

171
00:07:17,520 --> 00:07:19,760
Speaker 1: get really lo glucose levels and feel almost shaky.

172
00:07:20,280 --> 00:07:21,280
Speaker 2: So what do you think.

173
00:07:21,320 --> 00:07:22,040
Speaker 1: Have you heard of it?

174
00:07:22,400 --> 00:07:23,960
Speaker 3: You say it before, No, I haven't, but I did

175
00:07:23,960 --> 00:07:25,720
Speaker 3: a bit of read when you sent the headline through

176
00:07:25,760 --> 00:07:28,160
Speaker 3: and I thought, well, it's very interesting, but if we're

177
00:07:28,200 --> 00:07:30,400
Speaker 3: being honest, there's not a whole lot of research behind it,

178
00:07:30,440 --> 00:07:32,280
Speaker 3: and it really is, you know, for a more diabetic

179
00:07:32,400 --> 00:07:34,720
Speaker 3: or a pre diabetic population that I think would be

180
00:07:34,880 --> 00:07:36,760
Speaker 3: the most beteficial. I think if you're a fit, healthy

181
00:07:36,800 --> 00:07:39,280
Speaker 3: person who's just generally aiming for you know, health in

182
00:07:39,600 --> 00:07:41,240
Speaker 3: their lifestyle, I don't really think it's going to be

183
00:07:41,240 --> 00:07:44,120
Speaker 3: that beneficial. Because there was another small study that tested

184
00:07:44,200 --> 00:07:47,400
Speaker 3: five different meal sequences. So you know, some participants ate

185
00:07:47,440 --> 00:07:49,920
Speaker 3: the carbs first, some participants ate the protein first, some

186
00:07:49,960 --> 00:07:52,360
Speaker 3: participants ate the veggies first, and they all had to

187
00:07:52,360 --> 00:07:54,480
Speaker 3: eat their meal within fifteen minutes, so the timing of

188
00:07:54,520 --> 00:07:56,679
Speaker 3: the meal was factored in as well. And of those

189
00:07:57,040 --> 00:08:00,240
Speaker 3: five different meal sequences, none of those sequences actually made

190
00:08:00,240 --> 00:08:03,360
Speaker 3: a difference to the overall spike in blood glue coase levels,

191
00:08:03,800 --> 00:08:06,600
Speaker 3: whether they their veggies first, their meat first, their rice first.

192
00:08:06,600 --> 00:08:08,880
Speaker 3: So I thought that was interesting. So there's not a

193
00:08:08,960 --> 00:08:11,120
Speaker 3: whole amount of evidence behind it. But if you are

194
00:08:11,240 --> 00:08:14,120
Speaker 3: somebody who really does struggle with those big spikes in

195
00:08:14,120 --> 00:08:17,000
Speaker 3: their glucose levels or struggles to get their blood glucose readings,

196
00:08:17,640 --> 00:08:20,080
Speaker 3: you know more stable, it probably is something that's worth

197
00:08:20,080 --> 00:08:22,400
Speaker 3: a trial. It's definitely not going to hurt you. But

198
00:08:22,440 --> 00:08:25,120
Speaker 3: I do feel like sensible nutrition goes hand in hand.

199
00:08:25,200 --> 00:08:28,320
Speaker 3: Like if you're someone who has diabetes or is pre diabetic,

200
00:08:28,320 --> 00:08:30,200
Speaker 3: if you're sitting at a restaurant waiting field meal and

201
00:08:30,320 --> 00:08:32,439
Speaker 3: sipping on a soft drink or you're sipping on a juice,

202
00:08:32,640 --> 00:08:35,559
Speaker 3: of course that's going to hinder you know, your blood

203
00:08:35,559 --> 00:08:37,680
Speaker 3: sugar levels. But if you're someone who you've ordered a

204
00:08:37,679 --> 00:08:40,400
Speaker 3: really lovely healthy salad and it's got some kinoi in it,

205
00:08:40,280 --> 00:08:41,640
Speaker 3: and it's got some chicken in it, and it's got

206
00:08:41,640 --> 00:08:44,000
Speaker 3: some avocado in it, I think just eating that meal

207
00:08:44,040 --> 00:08:46,920
Speaker 3: as a whole meal is probably absolutely okay. I think

208
00:08:46,960 --> 00:08:49,120
Speaker 3: it really comes down to the amount of foods that

209
00:08:49,120 --> 00:08:51,160
Speaker 3: we're eating as well. For having a huge bowl of

210
00:08:51,200 --> 00:08:53,920
Speaker 3: creamy pasta, yeah, maybe it may be beneficial to have

211
00:08:53,960 --> 00:08:56,440
Speaker 3: a salad first, or have I don't know, some Greek

212
00:08:56,520 --> 00:08:58,840
Speaker 3: yoga or a protein hit before that to really reduce

213
00:08:58,920 --> 00:09:01,160
Speaker 3: the overall spike of the those glue coase levels. So

214
00:09:01,480 --> 00:09:03,680
Speaker 3: although there's not a whole I guess amount of research

215
00:09:03,679 --> 00:09:06,080
Speaker 3: behind it, it is a kind of a cool novel concept.

216
00:09:06,240 --> 00:09:08,160
Speaker 3: You know, there are definitely probably some listeners out there,

217
00:09:08,160 --> 00:09:10,679
Speaker 3: SUSI that do struggle with their sugar level. So I

218
00:09:10,679 --> 00:09:12,760
Speaker 3: do think it's something that if we've got the time,

219
00:09:12,800 --> 00:09:15,240
Speaker 3: I mean, I think it probably shouldn't take you know,

220
00:09:15,320 --> 00:09:17,720
Speaker 3: any more time to eat your meal in a different sequence.

221
00:09:17,920 --> 00:09:19,880
Speaker 3: To me, it probably wouldn't add much to the over

222
00:09:20,080 --> 00:09:22,320
Speaker 3: experience of a meal. I really like to mix things up.

223
00:09:22,360 --> 00:09:24,320
Speaker 3: I like to sort of have the flavors going all

224
00:09:24,360 --> 00:09:26,320
Speaker 3: through to together. I wouldn't like to just eat my

225
00:09:26,640 --> 00:09:29,360
Speaker 3: chicken first and then my potato, then my salads or whatever,

226
00:09:29,520 --> 00:09:31,760
Speaker 3: you know, whatever sequence first. I prefer to eat things

227
00:09:31,760 --> 00:09:33,839
Speaker 3: all together. But I do think it's worth a try

228
00:09:33,880 --> 00:09:35,480
Speaker 3: at home. It's not going to cause any harm and

229
00:09:35,520 --> 00:09:38,720
Speaker 3: it's not going to you know, be negative, I don't

230
00:09:38,720 --> 00:09:40,560
Speaker 3: think for anyone out there. So I think it's well

231
00:09:40,600 --> 00:09:43,160
Speaker 3: worth a trial for alysis at home who do struggle

232
00:09:43,200 --> 00:09:45,760
Speaker 3: with you know, highs and lows in terms of their sugars.

233
00:09:45,840 --> 00:09:48,360
Speaker 1: Well, what are the very basic nutrition guidelines I've always

234
00:09:48,559 --> 00:09:52,160
Speaker 1: recommended for years is always at carbohydrate and protein together,

235
00:09:52,720 --> 00:09:55,640
Speaker 1: because my argument is that you will be kept full

236
00:09:55,679 --> 00:09:58,240
Speaker 1: of for longer, you will have a better profile of nutrients.

237
00:09:58,240 --> 00:10:03,640
Speaker 1: So it's not indirectly exactly this suggested order, but it's

238
00:10:03,640 --> 00:10:06,360
Speaker 1: not dissimilar. But what we do know from volumetrics eating

239
00:10:06,880 --> 00:10:11,959
Speaker 1: is that including a low energy density food before the

240
00:10:12,000 --> 00:10:13,480
Speaker 1: meal or at the start of the meal, whether it's

241
00:10:13,480 --> 00:10:15,600
Speaker 1: a broth type soup or a salad or even a

242
00:10:15,600 --> 00:10:17,400
Speaker 1: plate of vegetables, is that you lead up to one

243
00:10:17,440 --> 00:10:20,280
Speaker 1: hundred calories less per meal basically because it occupies some

244
00:10:20,320 --> 00:10:22,000
Speaker 1: of the stomach and fills you up a little bit,

245
00:10:22,160 --> 00:10:24,240
Speaker 1: same as drinking glass of water before a meal. So

246
00:10:24,440 --> 00:10:26,720
Speaker 1: it's a little bit of an extension of that. But

247
00:10:26,800 --> 00:10:29,480
Speaker 1: I think as a novel aspect, particularly for people who

248
00:10:29,520 --> 00:10:33,319
Speaker 1: really struggle through the afternoon, so those who are at

249
00:10:33,360 --> 00:10:35,800
Speaker 1: really high risk of type two diabetes or no they

250
00:10:35,800 --> 00:10:38,800
Speaker 1: have that real low feeling, it's probably worth a little play.

251
00:10:38,840 --> 00:10:41,760
Speaker 1: It won't hurt. But as I said, I wouldn't be

252
00:10:41,840 --> 00:10:43,600
Speaker 1: mucking around with shakes and things. All I would do

253
00:10:43,679 --> 00:10:45,839
Speaker 1: is say start the meal with some sort of low

254
00:10:46,800 --> 00:10:50,679
Speaker 1: salad or bulk. You know, have then your protein and

255
00:10:50,720 --> 00:10:53,880
Speaker 1: then you know, have any of the carbohydrate more towards

256
00:10:53,920 --> 00:10:56,880
Speaker 1: the end to give that digestion and just see the effect.

257
00:10:56,920 --> 00:10:58,560
Speaker 1: And if you find it works for you, it's a

258
00:10:58,559 --> 00:11:02,120
Speaker 1: strategy that they're won't hurt and if it works fantastic.

259
00:11:02,200 --> 00:11:04,600
Speaker 1: You know, it's not using any strange supplements, so it's

260
00:11:04,640 --> 00:11:07,599
Speaker 1: really just you know, having a little look at physiology

261
00:11:07,640 --> 00:11:09,520
Speaker 1: and seeing how we digest food. And I think it

262
00:11:09,559 --> 00:11:13,160
Speaker 1: also encourages people to really look at the makeup of

263
00:11:13,200 --> 00:11:16,559
Speaker 1: their meal because the feedback I'm giving every daily and

264
00:11:16,720 --> 00:11:18,760
Speaker 1: is where are your salad? Where's your vegetables? Because the

265
00:11:18,760 --> 00:11:22,160
Speaker 1: meals are inevitably too much protein, too much carbohydrate. You know,

266
00:11:22,200 --> 00:11:24,440
Speaker 1: people will have a big serve of chicken or a

267
00:11:24,480 --> 00:11:27,880
Speaker 1: realasmably big serve of meat and then rice or noodles

268
00:11:27,920 --> 00:11:29,839
Speaker 1: in far excess of what should be there. Whereas I

269
00:11:29,880 --> 00:11:31,840
Speaker 1: think if we take the focus back to a salad

270
00:11:31,960 --> 00:11:34,599
Speaker 1: or veggies or soup to start as a bit of

271
00:11:34,600 --> 00:11:37,400
Speaker 1: an entree, it's good for your nutrition in general. And

272
00:11:37,400 --> 00:11:39,800
Speaker 1: then whether you eat the protein or the carb straight

273
00:11:39,840 --> 00:11:41,920
Speaker 1: after each other, I don't think it'll make a massive difference.

274
00:11:42,480 --> 00:11:45,120
Speaker 1: But I think just loading up with that bulk and

275
00:11:45,160 --> 00:11:48,280
Speaker 1: that volume that we all need is a good strategy

276
00:11:48,320 --> 00:11:50,280
Speaker 1: for all of us, and we could all benefit from

277
00:11:50,280 --> 00:11:52,320
Speaker 1: having more veggies in general. And then you know, if

278
00:11:52,320 --> 00:11:53,720
Speaker 1: you want to take it to the extreme if you

279
00:11:53,800 --> 00:11:55,600
Speaker 1: do want, you know, we wouldn't be encouraging people to

280
00:11:55,600 --> 00:11:58,000
Speaker 1: have mashed potato anyway. We'd certainly want a potato in

281
00:11:58,080 --> 00:12:00,640
Speaker 1: a jacket as the recommendation. It comes down to a

282
00:12:00,679 --> 00:12:04,960
Speaker 1: little bit of carbohydrate quality and portion size that you know. Certainly,

283
00:12:05,320 --> 00:12:07,559
Speaker 1: I think that there's a bit of fun in it,

284
00:12:07,600 --> 00:12:09,960
Speaker 1: and if it works for you, it's certainly something to

285
00:12:10,000 --> 00:12:12,280
Speaker 1: have a look at, and metabolically there would be some

286
00:12:12,320 --> 00:12:14,840
Speaker 1: evidence to support it. So yeah, I was quite interested,

287
00:12:14,960 --> 00:12:16,880
Speaker 1: and I think we'll see a few articles on this

288
00:12:16,960 --> 00:12:19,720
Speaker 1: coming through now because we're like something new in the

289
00:12:19,800 --> 00:12:21,800
Speaker 1: tight space and I've never heard of that before. So

290
00:12:22,120 --> 00:12:24,199
Speaker 1: you heard it here first on the Nutrition Couch podcast

291
00:12:24,280 --> 00:12:29,080
Speaker 1: food sequencing and the association with glucose control. So let

292
00:12:29,160 --> 00:12:30,600
Speaker 1: us know your thoughts if you've tried it and if

293
00:12:30,600 --> 00:12:31,319
Speaker 1: it works for you.

294
00:12:31,360 --> 00:12:33,640
Speaker 3: Definitely, Yeah, I like that. It's a really novel concept.

295
00:12:33,640 --> 00:12:35,560
Speaker 3: But as you sort of hinted it, I really we're

296
00:12:35,559 --> 00:12:37,280
Speaker 3: not really encouraging people to go and have a way

297
00:12:37,360 --> 00:12:39,560
Speaker 3: protein jake thirty minutes before their meal. I just think

298
00:12:39,559 --> 00:12:41,480
Speaker 3: that's a sort of an excessive thing. And that's how

299
00:12:41,520 --> 00:12:44,120
Speaker 3: those were able to sort of standardize the research studies.

300
00:12:44,240 --> 00:12:46,000
Speaker 3: I really do think have the meal that you're going

301
00:12:46,040 --> 00:12:48,160
Speaker 3: to eat and maybe try to sequence out the different

302
00:12:48,200 --> 00:12:49,600
Speaker 3: parts of that that you're going to have at a

303
00:12:49,600 --> 00:12:52,320
Speaker 3: different timing, or you know, have one portion first, the

304
00:12:52,360 --> 00:12:53,840
Speaker 3: next portion after, versus.

305
00:12:53,559 --> 00:12:54,440
Speaker 2: Mixing it all together.

306
00:12:54,600 --> 00:12:57,120
Speaker 3: We're definitely not encouraging adding extra protein to the meal

307
00:12:57,160 --> 00:12:58,960
Speaker 3: because I think a lot of us drains, particularly at

308
00:12:59,000 --> 00:13:01,800
Speaker 3: dinner time, actually too much protein anyway. So I don't

309
00:13:01,840 --> 00:13:04,080
Speaker 3: think adding more protein at the start of the meal

310
00:13:04,160 --> 00:13:05,960
Speaker 3: or thirty minutes before is going to do too much

311
00:13:06,000 --> 00:13:08,760
Speaker 3: from a general health perspective, because we know Ossie's particularly

312
00:13:08,800 --> 00:13:10,640
Speaker 3: red meat, we eat far too much protein. We eat

313
00:13:10,679 --> 00:13:12,800
Speaker 3: far too much red meat, so we definitely don't need

314
00:13:13,000 --> 00:13:16,240
Speaker 3: more necessarily in our diet. So it's a novel little concept,

315
00:13:16,280 --> 00:13:18,480
Speaker 3: and it will be interesting to see if our listeners

316
00:13:18,800 --> 00:13:20,880
Speaker 3: can provide us with any feedback if anyone's given it

317
00:13:20,880 --> 00:13:23,560
Speaker 3: a go. But moving on to our client case study

318
00:13:23,559 --> 00:13:26,000
Speaker 3: of the week, So Susie, this is I would say

319
00:13:26,000 --> 00:13:29,400
Speaker 3: a condition that we've both seen more and more frequently

320
00:13:29,480 --> 00:13:33,600
Speaker 3: within our clinics, particularly in our younger population, particularly in

321
00:13:33,679 --> 00:13:37,120
Speaker 3: our females. So it's the concept of or the clinical

322
00:13:37,160 --> 00:13:40,600
Speaker 3: condition that we would call orthorexia nevosa. By definition, so,

323
00:13:41,000 --> 00:13:45,960
Speaker 3: orthorexia nervosa is basically a disordered eating pattern that's characterized

324
00:13:45,960 --> 00:13:49,040
Speaker 3: by the need or the obsession to eat completely clean

325
00:13:49,120 --> 00:13:52,439
Speaker 3: and completely pure foods to the point that that individual

326
00:13:52,520 --> 00:13:55,440
Speaker 3: or that person then becomes quite obsessive with this way

327
00:13:55,480 --> 00:13:58,199
Speaker 3: of eating in this way of life. So orthorexia nervosa

328
00:13:58,400 --> 00:14:03,280
Speaker 3: is commonly associated with and also social isolation. So if

329
00:14:03,280 --> 00:14:06,840
Speaker 3: you were looking to have an exact definition, authorexia is

330
00:14:06,840 --> 00:14:11,080
Speaker 3: an obsession with eating healthy foods. Basically, that's probably the

331
00:14:11,080 --> 00:14:14,600
Speaker 3: easiest definition, and it is now a diagnosed medical condition

332
00:14:14,760 --> 00:14:18,280
Speaker 3: because you know, years ago, Susie, we had eating disorders

333
00:14:18,280 --> 00:14:21,680
Speaker 3: that were anorexia oversia, we had bolimia. We never had

334
00:14:22,640 --> 00:14:25,120
Speaker 3: a type of eating or a style of eating that

335
00:14:25,200 --> 00:14:29,280
Speaker 3: really was focused on restriction and really focused around healthy foods.

336
00:14:29,400 --> 00:14:30,240
Speaker 2: So I really like.

337
00:14:30,240 --> 00:14:32,280
Speaker 3: That in the past couple of years, we've moved away

338
00:14:32,280 --> 00:14:34,280
Speaker 3: from just saying, well, if you don't have an arexia

339
00:14:34,280 --> 00:14:36,120
Speaker 3: and you don't have binge eating disorder, we don't have

340
00:14:36,120 --> 00:14:38,800
Speaker 3: an eating disorder because we know all bolima as well.

341
00:14:38,960 --> 00:14:39,800
Speaker 2: We know that.

342
00:14:40,000 --> 00:14:43,160
Speaker 3: Even being completely obsessed with quote unquote, clean eating and

343
00:14:43,240 --> 00:14:46,400
Speaker 3: healthy eating can be damaging and detrimental to our health

344
00:14:46,440 --> 00:14:48,960
Speaker 3: long term. So we found an article online and I

345
00:14:48,960 --> 00:14:51,000
Speaker 3: really like the SUSI. It was written by a dietitian,

346
00:14:51,080 --> 00:14:53,720
Speaker 3: and it essentially says, the ten signs that you're healthy

347
00:14:53,720 --> 00:14:56,440
Speaker 3: eating may have gone too far. So I guess a

348
00:14:56,480 --> 00:14:58,400
Speaker 3: red flag or something you might think about if you're

349
00:14:58,440 --> 00:15:01,239
Speaker 3: thinking at home and thinking, oh am I suffering from authorexia?

350
00:15:01,280 --> 00:15:03,520
Speaker 3: Do I need to go and see a psychologist? Should

351
00:15:03,520 --> 00:15:05,720
Speaker 3: I see my doctor? Should I see a dietician? These

352
00:15:05,720 --> 00:15:08,800
Speaker 3: are maybe some red flags or some signs that things

353
00:15:08,800 --> 00:15:11,080
Speaker 3: may have gone a little bit too far despite the

354
00:15:11,120 --> 00:15:13,400
Speaker 3: best intentions. We I don't think anybody sets out to

355
00:15:13,480 --> 00:15:15,920
Speaker 3: have an eating disorder, right, but it sort of just

356
00:15:15,960 --> 00:15:18,320
Speaker 3: develops naturally over time. And for those of us with

357
00:15:18,440 --> 00:15:22,040
Speaker 3: more of that perfectionist personality type and really like we're

358
00:15:22,080 --> 00:15:25,320
Speaker 3: obsessed with being healthier, we fear unhealthy foods. I think

359
00:15:25,360 --> 00:15:28,080
Speaker 3: that's sort of the first red flag. So the number

360
00:15:28,120 --> 00:15:29,880
Speaker 3: one sort of sign that you're healthy eating may have

361
00:15:29,920 --> 00:15:32,560
Speaker 3: gone a bit too far is that you skip social occasions.

362
00:15:32,640 --> 00:15:34,960
Speaker 3: So you're saying, no, I can't come to dinner, No, sorry,

363
00:15:35,000 --> 00:15:37,560
Speaker 3: I can't eat out breakfast because you fear having to

364
00:15:37,600 --> 00:15:40,760
Speaker 3: eat food that you haven't prepared yourself, or you bring

365
00:15:40,880 --> 00:15:43,160
Speaker 3: all of your food to a social occasion, so you

366
00:15:43,160 --> 00:15:45,120
Speaker 3: go to someone's birthday and you take your food in

367
00:15:45,160 --> 00:15:47,720
Speaker 3: a top work container so you can eat that. Second sign,

368
00:15:48,040 --> 00:15:50,920
Speaker 3: your skin is really dull. It's breaking out, your hair's

369
00:15:50,920 --> 00:15:54,320
Speaker 3: bawling out, basically, sort of like vitamin and nutrient deficiencies.

370
00:15:54,600 --> 00:15:57,000
Speaker 3: Number three, if you're a female, if you've lost your

371
00:15:57,000 --> 00:15:59,920
Speaker 3: period or it's very irregular, or if it used to

372
00:15:59,920 --> 00:16:02,040
Speaker 3: be regular and now it's really a regular, or there's

373
00:16:02,080 --> 00:16:04,360
Speaker 3: just changes within your period of cycle all you've lost

374
00:16:04,400 --> 00:16:07,720
Speaker 3: it all together. Number four is you're constantly tied or

375
00:16:07,760 --> 00:16:11,640
Speaker 3: you're constantly feeling very cold. Number five you've got recurrent

376
00:16:11,760 --> 00:16:15,120
Speaker 3: injuries or sicknesses. Number six, you only have a very

377
00:16:15,120 --> 00:16:18,320
Speaker 3: limited range of foods that are quote unquote safe or

378
00:16:18,360 --> 00:16:22,640
Speaker 3: you're able to eat. Number seven, you never ever have cake, chocolate,

379
00:16:22,680 --> 00:16:23,760
Speaker 3: an alcoholic drink, or.

380
00:16:23,720 --> 00:16:24,520
Speaker 2: A sugar drink.

381
00:16:24,840 --> 00:16:27,600
Speaker 3: Number eight, you're exercising for more than about one and

382
00:16:27,680 --> 00:16:29,680
Speaker 3: a half to two hours a day and you're not

383
00:16:29,720 --> 00:16:32,320
Speaker 3: a professional athlete. If you're a professional athlete, sure you

384
00:16:32,400 --> 00:16:34,880
Speaker 3: might have three, four, five, six hours of training a day.

385
00:16:34,960 --> 00:16:37,440
Speaker 3: But if you're just an average person like Susie and I,

386
00:16:37,520 --> 00:16:40,640
Speaker 3: we have jobs, we have families, spending anywhere more than

387
00:16:40,680 --> 00:16:42,720
Speaker 3: about an hour and a half to two hours exercising

388
00:16:42,760 --> 00:16:45,320
Speaker 3: per day could sort of be a sign that you're

389
00:16:45,360 --> 00:16:47,960
Speaker 3: healthy eating and your healthy lifestyle has gone too far.

390
00:16:48,400 --> 00:16:51,360
Speaker 3: Sign Number nine is that people are constantly commenting on

391
00:16:51,400 --> 00:16:53,200
Speaker 3: how thin you look or how much weight that you've

392
00:16:53,240 --> 00:16:56,080
Speaker 3: lost recently. And number ten is that you're not happy

393
00:16:56,120 --> 00:16:58,120
Speaker 3: with your body no matter what you do, no matter

394
00:16:58,160 --> 00:17:00,320
Speaker 3: how much you weigh, no matter how much you eat

395
00:17:00,360 --> 00:17:03,320
Speaker 3: or how much you exercise, You've always constantly feeling like

396
00:17:03,360 --> 00:17:05,320
Speaker 3: you can do more, you should do more, you should

397
00:17:05,359 --> 00:17:08,280
Speaker 3: look differently. So those are sort of ten signs that

398
00:17:08,600 --> 00:17:10,720
Speaker 3: maybe things have gone a little bit too far and

399
00:17:10,760 --> 00:17:13,480
Speaker 3: there's a little bit of this obsession with health that

400
00:17:13,640 --> 00:17:16,440
Speaker 3: may have gone towards more of an unhelpful place.

401
00:17:16,480 --> 00:17:17,080
Speaker 2: Put it that way.

402
00:17:17,240 --> 00:17:20,800
Speaker 3: So, have you seen many clients with orthorexia recently?

403
00:17:20,960 --> 00:17:21,560
Speaker 2: I've seen it.

404
00:17:21,880 --> 00:17:24,680
Speaker 1: I've seen a handful, And I'll describe a couple of

405
00:17:24,720 --> 00:17:27,080
Speaker 1: the key clinical presentations, and I think we should really

406
00:17:27,119 --> 00:17:30,480
Speaker 1: stress that when it comes to clinical eating disorders. So Anorexinivosa,

407
00:17:30,480 --> 00:17:34,320
Speaker 1: Bolivia Nevosea. There's some very very strict criteria that define that. So,

408
00:17:34,400 --> 00:17:38,560
Speaker 1: for example, anorexics need to have had several months with

409
00:17:38,640 --> 00:17:44,280
Speaker 1: the lack of menstrual cycle, vastly different view of their body,

410
00:17:44,600 --> 00:17:47,280
Speaker 1: avoidance of food, extremely low body weight be in my

411
00:17:47,800 --> 00:17:49,760
Speaker 1: below seventeen point five.

412
00:17:50,000 --> 00:17:50,800
Speaker 2: Yeah, I think so.

413
00:17:50,800 --> 00:17:53,280
Speaker 1: So there's a lot of very specific clinical indicators of

414
00:17:53,320 --> 00:17:58,000
Speaker 1: those diagnosable clinical conditions. So the thing with authorexia it

415
00:17:58,080 --> 00:18:00,560
Speaker 1: kind of sits in between because often the present is

416
00:18:00,560 --> 00:18:06,160
Speaker 1: they're not significantly underweight, but there's a real obsession and

417
00:18:06,640 --> 00:18:11,520
Speaker 1: a rigidity around it, and my experience it's often misplaced

418
00:18:11,600 --> 00:18:14,840
Speaker 1: anxiety that comes out in controlled or obsessive food and

419
00:18:14,880 --> 00:18:19,080
Speaker 1: eating behavior and exercise behavior. So a classic presentation would

420
00:18:19,160 --> 00:18:23,400
Speaker 1: be a typically young, sort of twenty thirty year old

421
00:18:23,440 --> 00:18:27,280
Speaker 1: female who is slim and fit and healthy but wants

422
00:18:27,320 --> 00:18:29,359
Speaker 1: to be slimmer, wants to lose that final two to

423
00:18:29,400 --> 00:18:32,879
Speaker 1: three kilos, which is debatable if it's there. They're already training,

424
00:18:32,960 --> 00:18:35,640
Speaker 1: often multiple sessions a day, so this is often my goal,

425
00:18:35,680 --> 00:18:37,320
Speaker 1: well not often because I don't want to put everybody

426
00:18:37,320 --> 00:18:39,720
Speaker 1: in that group, but these are goals who perhaps will

427
00:18:39,760 --> 00:18:42,880
Speaker 1: do a CrossFit early five am every day and then

428
00:18:42,960 --> 00:18:45,920
Speaker 1: come and train again in the afternoon, plus doing their steps,

429
00:18:46,119 --> 00:18:48,840
Speaker 1: and then on a really tight calorie restriction, so eating

430
00:18:48,840 --> 00:18:52,920
Speaker 1: eight hundred one thousand calories, so chronically calorie deprived and

431
00:18:53,000 --> 00:18:55,800
Speaker 1: not ticking the box, and a number of their key nutrients.

432
00:18:56,320 --> 00:18:57,200
Speaker 2: Very tired.

433
00:18:57,800 --> 00:19:01,080
Speaker 1: Sometimes they're binging on alcohol or or food because they're

434
00:19:01,080 --> 00:19:04,040
Speaker 1: feeling so restrained. So there's a few key markers of it.

435
00:19:04,080 --> 00:19:09,520
Speaker 1: One is a rigidity around diet and exercise, very focused

436
00:19:09,560 --> 00:19:12,160
Speaker 1: on clean eating, so quite rigid in the patterns of eating,

437
00:19:12,200 --> 00:19:15,440
Speaker 1: so every day, say way, protein shake, every day, this much.

438
00:19:15,560 --> 00:19:19,240
Speaker 1: It's so very very strict with their self prescribed diet

439
00:19:19,840 --> 00:19:23,720
Speaker 1: and often quite unhappy, you know, low mood and stressed

440
00:19:23,800 --> 00:19:29,760
Speaker 1: and perfectionistic characteristics and anxiety in many cases. So it's

441
00:19:29,880 --> 00:19:32,800
Speaker 1: more it's a slippery slope, isn't it, Because sometimes we

442
00:19:32,880 --> 00:19:35,520
Speaker 1: start with healthy eating behavior and then we think more

443
00:19:35,600 --> 00:19:39,080
Speaker 1: is better. And as we've discussed before, it's not a competition.

444
00:19:39,200 --> 00:19:41,880
Speaker 1: You can't win the prize for being the healthiest eater.

445
00:19:42,280 --> 00:19:44,359
Speaker 1: And even if you do, even if you tick the

446
00:19:44,400 --> 00:19:46,719
Speaker 1: box on the healthiest eating, it doesn't guarantee any outcome.

447
00:19:46,800 --> 00:19:49,200
Speaker 1: You know, the physiology and the body is a lot

448
00:19:49,200 --> 00:19:53,040
Speaker 1: more complicated than that, so it's a complex issue. Certainly,

449
00:19:53,119 --> 00:19:55,520
Speaker 1: in many cases, I would say it's not only a

450
00:19:55,600 --> 00:20:00,680
Speaker 1: dietary presentation. Often the referral is going back to GPS

451
00:20:00,760 --> 00:20:03,960
Speaker 1: or psychologists to work on the underlying driver, which is

452
00:20:04,040 --> 00:20:09,160
Speaker 1: often some psychology or anxiety or stress or trauma that's

453
00:20:09,280 --> 00:20:13,280
Speaker 1: driving that more obsessive behavior. So certainly alone not a

454
00:20:13,440 --> 00:20:16,359
Speaker 1: nutrition problem, but I think it also can present with

455
00:20:16,520 --> 00:20:19,000
Speaker 1: teenage girls who start to eat healthy and become more

456
00:20:19,000 --> 00:20:21,719
Speaker 1: and more obsessed moving through those school years. So they

457
00:20:21,720 --> 00:20:24,640
Speaker 1: are all little markers for parents listening with teenage girls

458
00:20:24,640 --> 00:20:27,080
Speaker 1: who sort of tend to be a bit obsessive, become

459
00:20:27,160 --> 00:20:29,880
Speaker 1: very body conscious, going to the gym more and more frequently,

460
00:20:29,920 --> 00:20:32,080
Speaker 1: because yeah, it's a slippery slope to full blown eating

461
00:20:32,080 --> 00:20:35,200
Speaker 1: disorder and becoming quite clinically underweight and doing damage to

462
00:20:35,240 --> 00:20:38,080
Speaker 1: the body and resulting in things like stress factors as

463
00:20:38,119 --> 00:20:43,080
Speaker 1: a result of chronically localcium intake and impacts on metabolic

464
00:20:43,160 --> 00:20:45,600
Speaker 1: rate because of chronically low So there are a few

465
00:20:45,640 --> 00:20:49,639
Speaker 1: signs of it, and it does absolutely present, and you

466
00:20:49,880 --> 00:20:54,840
Speaker 1: can really benefit from some nutrition therapy around hitting baseline

467
00:20:54,920 --> 00:20:59,160
Speaker 1: calorie requirements and nutrient targets as a minimum, not overtraining

468
00:20:59,240 --> 00:21:02,520
Speaker 1: and underfuel, which is common. You know, if I'm seeing

469
00:21:02,520 --> 00:21:04,439
Speaker 1: someone doing more than a couple of hours of intense

470
00:21:04,480 --> 00:21:06,679
Speaker 1: exercise and they're not elite athletes, I'd be sort of

471
00:21:06,720 --> 00:21:10,320
Speaker 1: questioning the driver for that, and certainly looking at things

472
00:21:10,359 --> 00:21:14,639
Speaker 1: like the bloods and nutrient deficiencies, things like B twelve iron,

473
00:21:14,800 --> 00:21:17,760
Speaker 1: zinc can all be impacted thyroid long term, and of

474
00:21:17,800 --> 00:21:20,200
Speaker 1: course mood. You know, we know that mental health issues

475
00:21:20,240 --> 00:21:22,840
Speaker 1: are so prevalent. We know that its getting to the

476
00:21:22,920 --> 00:21:25,200
Speaker 1: right practitioner and the right support around it, which we've

477
00:21:25,200 --> 00:21:26,000
Speaker 1: spoken about before.

478
00:21:26,080 --> 00:21:27,800
Speaker 2: Nutrition can be a big part of that intervention.

479
00:21:28,119 --> 00:21:30,800
Speaker 1: That's some support, you know, a really good therapist, psychologists

480
00:21:30,840 --> 00:21:33,800
Speaker 1: to manage some of those other drivers can be a

481
00:21:33,880 --> 00:21:36,320
Speaker 1: really big important part of it. So I like that

482
00:21:36,440 --> 00:21:39,000
Speaker 1: checklist because I think it's just a reminder when things

483
00:21:39,040 --> 00:21:41,520
Speaker 1: get taken a little bit too far, and yeah, it's

484
00:21:41,520 --> 00:21:45,080
Speaker 1: just the pre slope to full blown so disordered eating.

485
00:21:45,480 --> 00:21:48,399
Speaker 1: You know, inevitably well can lead to eating disorders and

486
00:21:48,440 --> 00:21:51,280
Speaker 1: they very serious, so you know, worth of a discussion,

487
00:21:51,359 --> 00:21:55,160
Speaker 1: particularly for as I see most commonly that the overtrainers

488
00:21:55,160 --> 00:21:56,000
Speaker 1: and underfuelers.

489
00:21:56,400 --> 00:21:58,000
Speaker 3: Absolutely, and I just thought of two more off the

490
00:21:58,000 --> 00:22:00,399
Speaker 3: top of my head. Susie really being obsessed sid with

491
00:22:00,520 --> 00:22:02,879
Speaker 3: like ingredient less and nutrition labels. Of course, in the

492
00:22:02,960 --> 00:22:06,280
Speaker 3: Nutrition Couch we recommend people spend some time reading the

493
00:22:06,400 --> 00:22:08,679
Speaker 3: ingredient lists and reading the nutrition labels. Of course, we

494
00:22:08,720 --> 00:22:10,959
Speaker 3: always want to find those healthy eruptions. But when it

495
00:22:10,960 --> 00:22:13,119
Speaker 3: comes to soul foods, when it comes to a celebration,

496
00:22:13,640 --> 00:22:15,880
Speaker 3: when it comes to eating at at a restaurant, if

497
00:22:16,040 --> 00:22:18,840
Speaker 3: places use palm oil, if places use sugar in cake,

498
00:22:19,080 --> 00:22:21,720
Speaker 3: if people you know, want to have a glass of

499
00:22:21,800 --> 00:22:24,800
Speaker 3: champagne with their dinner, all those things are absolutely okay

500
00:22:24,960 --> 00:22:27,760
Speaker 3: in you know, small amounts or in moderate portion sizes.

501
00:22:27,840 --> 00:22:29,760
Speaker 3: So it's not to say that if we go to

502
00:22:29,800 --> 00:22:31,560
Speaker 3: a restaurant and we ask, you know what type of

503
00:22:31,560 --> 00:22:33,679
Speaker 3: oil the chef uses and we say, well, I'm not

504
00:22:33,720 --> 00:22:34,040
Speaker 3: eating that.

505
00:22:34,040 --> 00:22:35,199
Speaker 2: I couldn't possibly eat that.

506
00:22:35,560 --> 00:22:37,639
Speaker 3: Or if we say, oh, what's in this dessert and

507
00:22:37,680 --> 00:22:39,640
Speaker 3: they say it's got you know, sugar, and you ask

508
00:22:39,840 --> 00:22:42,119
Speaker 3: is it white refined sugar? Then you say there's no

509
00:22:42,160 --> 00:22:44,280
Speaker 3: way I could put that food into my body. There's

510
00:22:44,280 --> 00:22:46,520
Speaker 3: sort of some signs and symptoms, and we become very

511
00:22:46,520 --> 00:22:49,439
Speaker 3: obsessive with checking every single ingredient that goes into our

512
00:22:49,480 --> 00:22:52,680
Speaker 3: food and every single ingredient on our nutrition labels as well.

513
00:22:52,840 --> 00:22:54,440
Speaker 3: So that's probably a big one for me where I've

514
00:22:54,440 --> 00:22:56,920
Speaker 3: had a few clients who have absolutely black or white

515
00:22:56,920 --> 00:22:59,560
Speaker 3: with different ingredients in different nutrients in the foods and

516
00:22:59,600 --> 00:23:02,280
Speaker 3: iolutely won't eat this. And fair enough, if there's an

517
00:23:02,520 --> 00:23:04,920
Speaker 3: ethical or a personal view of it, you know, say

518
00:23:04,920 --> 00:23:06,640
Speaker 3: you might be plant based, so you might be vegan,

519
00:23:06,720 --> 00:23:09,399
Speaker 3: that's absolutely okay. That's you know, a whole other area

520
00:23:09,400 --> 00:23:11,439
Speaker 3: in it stuff. If you don't want to eat animal products,

521
00:23:11,480 --> 00:23:14,760
Speaker 3: that's absolutely okay. But if you're avoiding an ingredient and

522
00:23:14,920 --> 00:23:18,320
Speaker 3: avoiding it something in a food because you just feel

523
00:23:18,359 --> 00:23:21,480
Speaker 3: that it's completely unhealthy, there's just a fine line between that,

524
00:23:21,520 --> 00:23:23,879
Speaker 3: isn't There susa a fine line between you know, wanting

525
00:23:23,880 --> 00:23:26,520
Speaker 3: to choose better products and then being almost fearful of

526
00:23:26,560 --> 00:23:30,160
Speaker 3: eating certain ingredients. Of course, we're not saying you should

527
00:23:30,160 --> 00:23:32,640
Speaker 3: eat soft foods regularly all of the time, but it's

528
00:23:32,640 --> 00:23:35,080
Speaker 3: absolutely okay to have some you know, white refined sugar

529
00:23:35,280 --> 00:23:37,520
Speaker 3: in a birthday cake if it's somebody's birthday it's a

530
00:23:37,520 --> 00:23:39,840
Speaker 3: bit of a celebration or something like that. So I

531
00:23:39,880 --> 00:23:43,320
Speaker 3: really think that obsessiveness around the ingredient list and very

532
00:23:43,359 --> 00:23:45,199
Speaker 3: black or white in terms of the foods that you

533
00:23:45,240 --> 00:23:47,600
Speaker 3: will and won't eat is a big sign. And the

534
00:23:47,680 --> 00:23:49,880
Speaker 3: other one is really, I mean, the most common sign

535
00:23:49,880 --> 00:23:52,400
Speaker 3: of orthorex here, I think Susie is that it negatively

536
00:23:52,440 --> 00:23:55,520
Speaker 3: affects your life. So it's causing you, you know, more stress,

537
00:23:55,640 --> 00:23:59,080
Speaker 3: more anxiety. It's socially isolating you. You've got your friends

538
00:23:59,080 --> 00:24:01,960
Speaker 3: and your family really worried about you, asking lots of questions,

539
00:24:01,960 --> 00:24:04,480
Speaker 3: are you doing okay? Perhaps they're suggesting that you should

540
00:24:04,520 --> 00:24:07,000
Speaker 3: talk to somebody. I think really the biggest sign is

541
00:24:07,000 --> 00:24:09,280
Speaker 3: that it's negatively impacting your life in some way. If

542
00:24:09,320 --> 00:24:13,280
Speaker 3: you're canceling plans with your family, or you running late

543
00:24:13,320 --> 00:24:15,480
Speaker 3: to work because you had to spend an extra you know,

544
00:24:15,520 --> 00:24:18,000
Speaker 3: twenty minutes out on your run, those sorts of things

545
00:24:18,040 --> 00:24:20,320
Speaker 3: are negatively impacting your life, and I really do think

546
00:24:20,400 --> 00:24:22,240
Speaker 3: that it's time to take a step back and sort

547
00:24:22,240 --> 00:24:24,639
Speaker 3: of go and chat to a professional. And probably the

548
00:24:24,680 --> 00:24:27,400
Speaker 3: top line professional when it comes to something like orthorexia

549
00:24:27,440 --> 00:24:30,520
Speaker 3: would be a psychologist. So absolutely that's the first point

550
00:24:30,560 --> 00:24:32,960
Speaker 3: of call we'd recommend, although you know, having a chat

551
00:24:32,960 --> 00:24:34,919
Speaker 3: to your dietician or having a chat to your doctor

552
00:24:34,920 --> 00:24:36,879
Speaker 3: of course is a good idea as well, but for

553
00:24:36,960 --> 00:24:40,240
Speaker 3: I think the majority of people suffering from orthorexia, it

554
00:24:40,280 --> 00:24:42,600
Speaker 3: really would be a psychologist that is able to help

555
00:24:42,640 --> 00:24:43,760
Speaker 3: them probably the most.

556
00:24:43,960 --> 00:24:45,720
Speaker 1: And I think the other one I see a lot

557
00:24:45,800 --> 00:24:48,600
Speaker 1: is obsessive calorie counting and monitoring on something like my

558
00:24:48,640 --> 00:24:52,400
Speaker 1: fitness power, where there's just streams and streams of data

559
00:24:52,480 --> 00:24:55,560
Speaker 1: and over analysis. And what always strikes me is that

560
00:24:55,600 --> 00:24:59,240
Speaker 1: those monitoring apps, they're great, but they're also a bit inaccurate.

561
00:24:59,280 --> 00:25:01,520
Speaker 1: You know, it's probably twenty percent in accuracy, So people

562
00:25:01,560 --> 00:25:03,840
Speaker 1: who are really focused on those numbers and thinking, oh,

563
00:25:03,880 --> 00:25:06,480
Speaker 1: I eight five more grams of carb today, when really

564
00:25:06,560 --> 00:25:08,800
Speaker 1: it's probably an error margin anyway for any food that's

565
00:25:08,840 --> 00:25:10,720
Speaker 1: in there. So that's another warning sign for me. When

566
00:25:10,720 --> 00:25:13,840
Speaker 1: people obsessively calorie count with no end in sight for

567
00:25:13,880 --> 00:25:16,600
Speaker 1: no other reason than just to feel in control, that

568
00:25:16,640 --> 00:25:18,480
Speaker 1: can be a sign that, you know, focusing a little

569
00:25:18,480 --> 00:25:21,399
Speaker 1: bit too much, and it particularly getting into headspaced hunger

570
00:25:21,480 --> 00:25:24,760
Speaker 1: rather than what your body is telling you and overriding

571
00:25:24,760 --> 00:25:28,200
Speaker 1: things like fatigue and training regardless and ignoring sort of

572
00:25:28,240 --> 00:25:33,280
Speaker 1: physiological signs and then cognitively controlling things. So yeah, I

573
00:25:33,280 --> 00:25:35,400
Speaker 1: think there might sort of risk groups. It's the young

574
00:25:35,400 --> 00:25:38,320
Speaker 1: women and then also the girls' teenage girls who go

575
00:25:38,400 --> 00:25:41,040
Speaker 1: through sometimes that focus on what they're eating and doing

576
00:25:41,080 --> 00:25:43,520
Speaker 1: exercise wise, so it can be a real concern for parents.

577
00:25:43,840 --> 00:25:46,040
Speaker 1: All right, Ley and Well for our final segment of

578
00:25:46,080 --> 00:25:48,399
Speaker 1: their show. Another pertinent topic at the moment given that

579
00:25:48,440 --> 00:25:50,560
Speaker 1: everyone we know is sick, because we do get a

580
00:25:50,560 --> 00:25:53,360
Speaker 1: lot of questions around supplements, and naturally we are dietitians,

581
00:25:53,400 --> 00:25:56,720
Speaker 1: so we love natural food supplements because we always think

582
00:25:56,720 --> 00:25:59,400
Speaker 1: that they're best. But when we do take a look

583
00:25:59,400 --> 00:26:01,320
Speaker 1: at the evidence around cold and flu, there is a

584
00:26:01,320 --> 00:26:05,520
Speaker 1: handful of supplements with some evidence behind them to support

585
00:26:05,720 --> 00:26:09,320
Speaker 1: either improvements in immune function or reduction in symptoms. So,

586
00:26:09,880 --> 00:26:11,560
Speaker 1: off the top of my head, you know, the ones

587
00:26:11,600 --> 00:26:14,480
Speaker 1: we were asked about was more magnesium. Now, whilst there's

588
00:26:14,480 --> 00:26:16,680
Speaker 1: some evidence to show that there's about ten to fifteen

589
00:26:16,680 --> 00:26:19,520
Speaker 1: percent of Australians who have a low intake of magnesium,

590
00:26:19,560 --> 00:26:22,040
Speaker 1: and magnesium is a nutrient found in leafy green veggies,

591
00:26:22,119 --> 00:26:25,359
Speaker 1: nuts and seeds, whole grains, and often people are relatively

592
00:26:25,359 --> 00:26:28,480
Speaker 1: low because of high requirements and low intake of fresh food.

593
00:26:28,280 --> 00:26:29,040
Speaker 2: And whole grains.

594
00:26:29,320 --> 00:26:31,520
Speaker 1: The truth is there's not a lot of evidence around

595
00:26:31,520 --> 00:26:35,440
Speaker 1: magnesium supplementation and immune function. You know, it's more around

596
00:26:35,920 --> 00:26:38,600
Speaker 1: sleep quality restless legs when you take a look at it.

597
00:26:39,040 --> 00:26:41,000
Speaker 1: But the handful that there is evidence and I know

598
00:26:41,040 --> 00:26:43,679
Speaker 1: this because I had to research it recently for a piece.

599
00:26:44,240 --> 00:26:47,359
Speaker 1: There is some evidence for concentrated garlic supplementation. Now, obviously

600
00:26:47,440 --> 00:26:49,639
Speaker 1: it's ideal to have the garlic in natural form, but

601
00:26:50,119 --> 00:26:52,520
Speaker 1: may not always be overly palatable to down a few

602
00:26:52,520 --> 00:26:55,040
Speaker 1: cloves of garlic each day, so if you prefer to

603
00:26:55,080 --> 00:26:57,080
Speaker 1: take it in a supplementary form. It's been used for

604
00:26:57,119 --> 00:27:02,280
Speaker 1: many years as an anti bacterial and anti microbial supplement

605
00:27:02,400 --> 00:27:06,000
Speaker 1: and so indeed shows improving in immune function. The same

606
00:27:06,040 --> 00:27:09,159
Speaker 1: for olive leaf extract as a high level antioxide. There

607
00:27:09,160 --> 00:27:11,880
Speaker 1: is some evidence for that. Echinata is another one. There

608
00:27:11,880 --> 00:27:14,040
Speaker 1: is a little bit of evidence to help reduce the

609
00:27:14,640 --> 00:27:16,960
Speaker 1: duration of a cold, as is the case with vitamin C.

610
00:27:17,119 --> 00:27:19,920
Speaker 1: So vitamin C at high doses won't stop you getting

611
00:27:19,920 --> 00:27:23,240
Speaker 1: the cold, but it can slightly reduce the.

612
00:27:22,600 --> 00:27:24,160
Speaker 2: Length of it. And zinc.

613
00:27:24,240 --> 00:27:26,680
Speaker 1: Now, zinc is a controversial one because when we take

614
00:27:26,680 --> 00:27:29,000
Speaker 1: a look at some of the data, particularly around COVID,

615
00:27:29,320 --> 00:27:32,440
Speaker 1: high level zinc supplementation in an elemental form was linked

616
00:27:32,480 --> 00:27:35,520
Speaker 1: to reduction in COVID symptoms. But zinc is as a

617
00:27:35,560 --> 00:27:37,800
Speaker 1: nutrient of mineral can be quite dangerous at high doses.

618
00:27:37,840 --> 00:27:39,919
Speaker 1: So it's certainly certainly not when I encourage people to

619
00:27:40,000 --> 00:27:43,320
Speaker 1: routinely supplement. Rather, I would be interested in making sure

620
00:27:43,359 --> 00:27:47,480
Speaker 1: people get enough dietary intake of zinc from lean red

621
00:27:47,520 --> 00:27:51,240
Speaker 1: meat and whole grains and nuts regularly, rather than encouraging

622
00:27:51,320 --> 00:27:55,919
Speaker 1: zinc supplementation without warranting it. But in the cases of

623
00:27:55,960 --> 00:27:59,760
Speaker 1: garlic olivelea extract echination and vitamin C, I wouldn't be

624
00:27:59,800 --> 00:28:03,639
Speaker 1: concerned about supplementing those because there's really no concern about

625
00:28:03,640 --> 00:28:05,719
Speaker 1: overdosing in the same way that you would be concerned

626
00:28:05,720 --> 00:28:07,920
Speaker 1: about something like zinc or iron. So yeah, if you

627
00:28:07,920 --> 00:28:09,720
Speaker 1: don't mind popping a few pills, there is a little

628
00:28:09,720 --> 00:28:12,000
Speaker 1: bit of evidence. Do I take any of them? No,

629
00:28:12,200 --> 00:28:15,359
Speaker 1: I don't take any supplements because I'm just not a

630
00:28:15,400 --> 00:28:19,200
Speaker 1: supplement person. But if some people like them and want to,

631
00:28:19,359 --> 00:28:21,679
Speaker 1: these are the ones that you could potentially spend your

632
00:28:21,680 --> 00:28:24,080
Speaker 1: money on. With a little bit of evidence behind them,

633
00:28:24,400 --> 00:28:26,600
Speaker 1: as opposed to the ones that we normally see, which

634
00:28:26,640 --> 00:28:28,960
Speaker 1: are spriaked all the time. So what are the ones

635
00:28:28,960 --> 00:28:31,960
Speaker 1: we see like the greens, powders, and you know a

636
00:28:32,000 --> 00:28:33,639
Speaker 1: lot of those I think are just money makers. I

637
00:28:33,680 --> 00:28:35,959
Speaker 1: certainly wouldn't be encouraging those. I'd much rather someone has

638
00:28:35,960 --> 00:28:37,399
Speaker 1: a veggie juice. But if you want to pop a

639
00:28:37,440 --> 00:28:40,200
Speaker 1: couple of garlic tablets won't hurt you. So that's where

640
00:28:40,240 --> 00:28:42,520
Speaker 1: the evidence sits. What do you suggest for people when

641
00:28:42,560 --> 00:28:44,120
Speaker 1: they're warding off the colds and flu?

642
00:28:44,280 --> 00:28:47,040
Speaker 3: I personally, I do take a couple of sopholmes. I

643
00:28:47,080 --> 00:28:49,720
Speaker 3: do go hopefully extract and for me, I get my

644
00:28:49,840 --> 00:28:52,040
Speaker 3: vitamin C from food. So I will disclose that I'm

645
00:28:52,040 --> 00:28:54,920
Speaker 3: working with zaspri Kirii fruit at the moment. Did you

646
00:28:54,920 --> 00:28:58,000
Speaker 3: guys know that it is very good, the deliciousess of

647
00:28:58,160 --> 00:29:00,680
Speaker 3: song called variety in particular that we get in Australia,

648
00:29:00,720 --> 00:29:03,000
Speaker 3: But did you guys know that one that qiufruit provides

649
00:29:03,040 --> 00:29:05,240
Speaker 3: one hundred percent of your vitamin C intake a day.

650
00:29:05,360 --> 00:29:07,280
Speaker 3: So whatever my clients go, oh yeah, and I feel

651
00:29:07,320 --> 00:29:08,960
Speaker 3: like I'm coming down with something, I'm going to start

652
00:29:08,960 --> 00:29:11,800
Speaker 3: taking some vitamin C supplement. As a hold up, let's

653
00:29:11,840 --> 00:29:13,840
Speaker 3: just take a kiwi fruit a it can count as

654
00:29:13,880 --> 00:29:15,120
Speaker 3: a bit of a snack. We're getting in a bit

655
00:29:15,120 --> 00:29:17,600
Speaker 3: of a fruit serve. There's some soluble fiber in there. Like,

656
00:29:17,640 --> 00:29:20,520
Speaker 3: we're getting way more benefits than just popping some vitamin

657
00:29:20,520 --> 00:29:22,760
Speaker 3: CE tablets. And it's a lot more cost effective as well.

658
00:29:22,840 --> 00:29:25,120
Speaker 3: So queufruits where it's at. If you struggle with things

659
00:29:25,120 --> 00:29:27,360
Speaker 3: like constipation, lead the skin on, you can actually.

660
00:29:27,120 --> 00:29:27,880
Speaker 2: Eat the skin as well.

661
00:29:27,920 --> 00:29:29,760
Speaker 3: Just give it a good wash, So one qiri for

662
00:29:29,800 --> 00:29:31,800
Speaker 3: it a day, one hundred percent of your vitamin C intake.

663
00:29:32,000 --> 00:29:34,920
Speaker 3: So my little cold and flu bubble is basically a

664
00:29:35,000 --> 00:29:38,000
Speaker 3: qui fruit a day, good quality diets, some good chicken

665
00:29:38,000 --> 00:29:40,960
Speaker 3: and vegetable soup, some olive leaf astrac and I actually

666
00:29:41,000 --> 00:29:43,080
Speaker 3: am a fan of zinc susie because there is actually

667
00:29:43,120 --> 00:29:45,480
Speaker 3: some research behind it, but like you said, I only

668
00:29:45,520 --> 00:29:48,040
Speaker 3: really recommend my clients take it for five to seven days.

669
00:29:48,200 --> 00:29:51,000
Speaker 3: So where the research really does sit with zinc is

670
00:29:51,040 --> 00:29:53,560
Speaker 3: that zinc lozenges and it's really important to have the

671
00:29:53,640 --> 00:29:55,720
Speaker 3: lozenge of form so it coats the mouth because a

672
00:29:55,720 --> 00:29:57,560
Speaker 3: lot of the bacteria starts in the mouth, So you

673
00:29:57,560 --> 00:29:59,360
Speaker 3: really don't want to just be taking a supplement. You

674
00:29:59,360 --> 00:30:01,800
Speaker 3: want something to hope the mouth. So lozenge is what

675
00:30:01,920 --> 00:30:03,920
Speaker 3: a lot of the research has really been studied with,

676
00:30:04,320 --> 00:30:07,400
Speaker 3: and it can actually help to decrease the duration and

677
00:30:07,440 --> 00:30:10,120
Speaker 3: the severity of a cold. But of course the amount

678
00:30:10,160 --> 00:30:12,719
Speaker 3: is very very important, So a lot of the research

679
00:30:12,760 --> 00:30:16,040
Speaker 3: really focuses on about seventy five milligrams a day of

680
00:30:16,160 --> 00:30:18,239
Speaker 3: zinc in lazow form. It's a hell of a lot

681
00:30:18,240 --> 00:30:21,040
Speaker 3: of zinc, and actually finding a supplement or a brand

682
00:30:21,080 --> 00:30:23,760
Speaker 3: that has that amount in it is basically non existent,

683
00:30:23,760 --> 00:30:25,200
Speaker 3: like you're going to have to take two through four

684
00:30:25,200 --> 00:30:27,960
Speaker 3: tablets of something. So this is definitely something that we

685
00:30:28,000 --> 00:30:29,880
Speaker 3: would only really recommend for healthy adults.

686
00:30:29,920 --> 00:30:31,520
Speaker 2: You should probably double check with your GP.

687
00:30:31,880 --> 00:30:34,120
Speaker 3: I wouldn't recommend it for pregnant women, wouldn't recommend it

688
00:30:34,120 --> 00:30:36,200
Speaker 3: for breastfeeding, wouldn't recommend it if you've got any other

689
00:30:36,200 --> 00:30:38,840
Speaker 3: sort of health concerns or issues all that sort of thing,

690
00:30:38,880 --> 00:30:41,400
Speaker 3: and very short durations as well. So really where the

691
00:30:41,440 --> 00:30:43,520
Speaker 3: research shows is that you need to take it on

692
00:30:43,600 --> 00:30:45,720
Speaker 3: like day one of a cold. If you're four or five,

693
00:30:45,800 --> 00:30:48,440
Speaker 3: six days into a cold, you've got COVID anything like that.

694
00:30:48,640 --> 00:30:50,400
Speaker 3: It's probably really not going to do any sort of

695
00:30:50,440 --> 00:30:52,520
Speaker 3: impact if you already day in. It really needs to

696
00:30:52,520 --> 00:30:55,440
Speaker 3: be on day one that you first develop those symptoms,

697
00:30:55,600 --> 00:30:57,600
Speaker 3: and then I generally recommend my clients take it as

698
00:30:57,600 --> 00:31:00,160
Speaker 3: sort of anywhere between three to seven days, and we

699
00:31:00,200 --> 00:31:02,280
Speaker 3: cut it off after that. Zinc's not something that I

700
00:31:02,280 --> 00:31:04,600
Speaker 3: would recommend, particularly such a high dose of it. I

701
00:31:04,600 --> 00:31:06,920
Speaker 3: wouldn't recommend just taking it in order to try and

702
00:31:07,000 --> 00:31:09,080
Speaker 3: prevent something, you know, like I have a lot of

703
00:31:09,080 --> 00:31:11,480
Speaker 3: clients who say, oh, well, I've got a big presentation

704
00:31:11,600 --> 00:31:13,040
Speaker 3: coming up at work, I'm just going to take some

705
00:31:13,080 --> 00:31:15,520
Speaker 3: supplements to make sure I don't get sick. A high

706
00:31:15,520 --> 00:31:18,200
Speaker 3: dose amount of zinc isn't something that I'd be recommending

707
00:31:18,240 --> 00:31:20,640
Speaker 3: you take as a preventative zink because where the research

708
00:31:20,680 --> 00:31:23,000
Speaker 3: really does show assis that does help to prevent and

709
00:31:23,160 --> 00:31:25,800
Speaker 3: decrease the duration and the severity of a cold. So

710
00:31:26,280 --> 00:31:28,800
Speaker 3: the research is really around that seventy five milligrams a day,

711
00:31:28,840 --> 00:31:31,080
Speaker 3: So a lot of brands you're going to need multiple

712
00:31:31,080 --> 00:31:33,960
Speaker 3: tablets or multiple lozenges of that. I'm just looking at

713
00:31:34,000 --> 00:31:36,520
Speaker 3: one of the systematic reviews I've pulled up Susie, and

714
00:31:36,800 --> 00:31:39,360
Speaker 3: there were five trials included in this with a total

715
00:31:39,440 --> 00:31:42,720
Speaker 3: daily zinc dose of more than seventy five milligrams. There

716
00:31:42,720 --> 00:31:45,160
Speaker 3: were no sorry, five trials that had a total daily

717
00:31:45,200 --> 00:31:48,120
Speaker 3: dose of less than seventy five milligrams, and all five

718
00:31:48,160 --> 00:31:50,880
Speaker 3: trials found zero effect in terms of the zinc and

719
00:31:50,920 --> 00:31:53,400
Speaker 3: reducing the duration and severity of a cold. But once

720
00:31:53,400 --> 00:31:56,120
Speaker 3: we increase the dose over seventy five milligrams a day,

721
00:31:56,360 --> 00:31:59,000
Speaker 3: there was a forty two percent reduction in the duration

722
00:31:59,120 --> 00:32:01,040
Speaker 3: of a cold. So that's you know, for a lot

723
00:32:01,080 --> 00:32:03,520
Speaker 3: of people, that's really a significant impact. So it is

724
00:32:03,560 --> 00:32:05,680
Speaker 3: something well worth trialing, but I think it has to

725
00:32:05,760 --> 00:32:07,920
Speaker 3: be for a very very short period of time and

726
00:32:08,000 --> 00:32:10,760
Speaker 3: only really in the healthy adult population. I definitely wouldn't

727
00:32:10,760 --> 00:32:12,600
Speaker 3: be giving this to children or teens or anything like

728
00:32:12,640 --> 00:32:14,120
Speaker 3: that because it is such a high dose.

729
00:32:14,360 --> 00:32:16,680
Speaker 1: That's a really good point that the supplement doses for

730
00:32:16,800 --> 00:32:19,280
Speaker 1: children and teens. You know, you can't just extrapolate, and

731
00:32:19,320 --> 00:32:21,560
Speaker 1: I think that's the concern when you're having multiple supplements

732
00:32:21,600 --> 00:32:23,880
Speaker 1: as well, or even using protein powder, is that you

733
00:32:23,920 --> 00:32:26,520
Speaker 1: can be getting nutrients from several sources, which isn't always

734
00:32:26,520 --> 00:32:27,400
Speaker 1: a great idea.

735
00:32:27,480 --> 00:32:28,000
Speaker 2: But I love.

736
00:32:28,360 --> 00:32:30,680
Speaker 1: I think that if I always give kiwis as well,

737
00:32:30,680 --> 00:32:32,280
Speaker 1: like eat a kiwi fruit, like you get to get

738
00:32:32,320 --> 00:32:34,560
Speaker 1: a massive dose, You're a million times better to get

739
00:32:34,560 --> 00:32:36,920
Speaker 1: it from fresh fruits and vegetables, and then you get

740
00:32:36,920 --> 00:32:40,080
Speaker 1: the synergistic effect of all of the antioxidants and nutrients

741
00:32:40,080 --> 00:32:42,880
Speaker 1: in that produce. But I have to be honest, I

742
00:32:42,920 --> 00:32:46,760
Speaker 1: can't do the skin like I don't know, like a kiwifruit,

743
00:32:46,880 --> 00:32:49,080
Speaker 1: like biting into it like an apple like I see

744
00:32:49,080 --> 00:32:52,600
Speaker 1: all these dieticians posting that, and I'm like, oh, I

745
00:32:52,640 --> 00:32:53,040
Speaker 1: don't know.

746
00:32:53,240 --> 00:32:54,000
Speaker 2: I can't do that.

747
00:32:54,160 --> 00:32:56,640
Speaker 1: So it's pretty good blended into like a green juice. Yeah,

748
00:32:56,640 --> 00:32:58,360
Speaker 1: you put it into a smoothie maybe, But I'm a

749
00:32:58,400 --> 00:33:00,600
Speaker 1: big fan. Actually, if I'm feeling a little bit well

750
00:33:00,920 --> 00:33:02,560
Speaker 1: and I have had a bit of throat issues this

751
00:33:02,680 --> 00:33:05,200
Speaker 1: last couple of weeks, I just get a green juice,

752
00:33:05,320 --> 00:33:07,440
Speaker 1: so I downstairs from where I work, I do that.

753
00:33:07,520 --> 00:33:11,000
Speaker 1: I do beetroot, celery, carrot or I do that. I

754
00:33:11,000 --> 00:33:13,440
Speaker 1: think the slim grin at top juice, which I really like,

755
00:33:13,720 --> 00:33:16,560
Speaker 1: is got like cucumber, kale, bit of apple, and it's

756
00:33:16,560 --> 00:33:20,320
Speaker 1: about eighty calories and I just load on the juice.

757
00:33:20,480 --> 00:33:22,760
Speaker 1: You know, mixed veggie and a little bit of fruit.

758
00:33:23,080 --> 00:33:24,360
Speaker 1: That's one of the best ways to get a good

759
00:33:24,400 --> 00:33:27,680
Speaker 1: dose of vitamin see nutrients without Yeah, I just maybe

760
00:33:27,720 --> 00:33:29,480
Speaker 1: I'm too tired. I wouldn't pay all that money. But

761
00:33:29,480 --> 00:33:31,920
Speaker 1: you're right, olive leaf extract does have some evidence towards it,

762
00:33:32,040 --> 00:33:33,680
Speaker 1: so interesting that you take.

763
00:33:33,560 --> 00:33:35,080
Speaker 2: That all right.

764
00:33:35,240 --> 00:33:37,000
Speaker 1: Well, on that note, that brings us to the end

765
00:33:37,000 --> 00:33:39,360
Speaker 1: of the Nutrition Couch for another Sunday. If you haven't

766
00:33:39,360 --> 00:33:41,560
Speaker 1: done so already, please subscribe to have us deliver it

767
00:33:41,680 --> 00:33:43,920
Speaker 1: every Sunday and Wednesday morning. We'd love to hear from

768
00:33:43,920 --> 00:33:46,600
Speaker 1: you on social media. We're getting ready for our tour

769
00:33:46,640 --> 00:33:49,240
Speaker 1: event coming out, which we will announce very soon, so

770
00:33:49,360 --> 00:33:51,800
Speaker 1: keep an eye out on that for dates and locations.

771
00:33:51,280 --> 00:33:52,080
Speaker 2: And ticket sales.

772
00:33:52,520 --> 00:33:55,120
Speaker 1: And we will see you on Wednesday for our regular

773
00:33:55,160 --> 00:33:58,440
Speaker 1: product drop. So keep warm and cold and flu free.

774
00:33:58,720 --> 00:33:59,720
Speaker 2: Catch you guys next week.

775
00:34:00,560 --> 00:34:10,360
Speaker 3: Spet spat stand Steed Stet