1 00:00:00,320 --> 00:00:02,680 Speaker 1: We have a very special episode for you today, and 2 00:00:02,720 --> 00:00:05,480 Speaker 1: it's a topic that we know you will be very 3 00:00:05,480 --> 00:00:09,600 Speaker 1: interested in your skin and nutrition, or more specifically, what 4 00:00:09,760 --> 00:00:13,160 Speaker 1: you can eat the beautiful glowing skin. There are so 5 00:00:13,320 --> 00:00:16,239 Speaker 1: many areas of nutrition that impact our skin health. So 6 00:00:16,360 --> 00:00:19,239 Speaker 1: on today's episode, you're going to hear everything that you 7 00:00:19,360 --> 00:00:22,840 Speaker 1: need to eat a great glowing skin. Like I'm Leanne 8 00:00:22,840 --> 00:00:25,160 Speaker 1: Wald and I'm Size Burrow, and every week we bring 9 00:00:25,200 --> 00:00:27,720 Speaker 1: you The Nutrition Couch, the bi weekly podcast that keeps 10 00:00:27,760 --> 00:00:29,479 Speaker 1: you up to date on everything that you need to 11 00:00:29,520 --> 00:00:31,840 Speaker 1: know in the world of nutrition. So we thought we 12 00:00:31,880 --> 00:00:35,479 Speaker 1: would do a special skin focused episode today, Susie, because honestly, 13 00:00:35,479 --> 00:00:37,559 Speaker 1: there's so much we can talk about, and there's so 14 00:00:37,720 --> 00:00:41,560 Speaker 1: many questions that we get, but particularly with our own clients, like, yes, 15 00:00:41,600 --> 00:00:44,040 Speaker 1: they have the goals of hormone stabilization, they want to 16 00:00:44,120 --> 00:00:46,120 Speaker 1: drop some body, fact, they want to improve their digestion. 17 00:00:46,400 --> 00:00:48,360 Speaker 1: But often when I pry a little bit deeper, I say, 18 00:00:48,400 --> 00:00:50,800 Speaker 1: is there anything else? Often you and I both have 19 00:00:50,920 --> 00:00:53,720 Speaker 1: clients that are actually interested in skin health. And I 20 00:00:53,840 --> 00:00:56,920 Speaker 1: myself still get pimples yet well into my thirties, and 21 00:00:57,000 --> 00:00:58,800 Speaker 1: I know a lot of clients were still suffering from 22 00:00:58,880 --> 00:01:01,880 Speaker 1: even adult type act well into their thirties and forties 23 00:01:01,920 --> 00:01:04,319 Speaker 1: as well, so it's not something that just goes away 24 00:01:04,360 --> 00:01:06,240 Speaker 1: after you finish your teenage year, as a lot of 25 00:01:06,280 --> 00:01:09,200 Speaker 1: adults really do still struggle with skin. And you and 26 00:01:09,240 --> 00:01:11,640 Speaker 1: I are having a quick discussion off air saying that 27 00:01:11,720 --> 00:01:13,880 Speaker 1: we have had clients in the past. We've seen people 28 00:01:13,880 --> 00:01:16,560 Speaker 1: in the past that are big twinkers, and you can tell 29 00:01:16,600 --> 00:01:18,640 Speaker 1: from a skin perspective, and you can also tell when 30 00:01:18,640 --> 00:01:21,640 Speaker 1: people are big tanners that impact that the sun actually 31 00:01:21,720 --> 00:01:23,520 Speaker 1: has on their skin as well. So there's a lot 32 00:01:23,560 --> 00:01:27,000 Speaker 1: that goes into improving our skin health. But of course 33 00:01:27,000 --> 00:01:30,640 Speaker 1: we want to predominantly focus on nutrition today and it's 34 00:01:30,640 --> 00:01:33,040 Speaker 1: linked to skin. House We've got a great little article 35 00:01:33,080 --> 00:01:34,920 Speaker 1: to go through in terms of some of the key 36 00:01:35,000 --> 00:01:37,480 Speaker 1: nutrients and vitamins and what they actually do from a 37 00:01:37,520 --> 00:01:40,720 Speaker 1: skin perspective. But skin is correct me if I'm wrong. 38 00:01:40,720 --> 00:01:42,600 Speaker 1: I think it's the largest organ in the body, isn't. 39 00:01:42,400 --> 00:01:43,080 Speaker 2: It It is? 40 00:01:43,120 --> 00:01:45,080 Speaker 3: And I think that I was laughing because I am 41 00:01:45,080 --> 00:01:48,000 Speaker 3: a bit givelt to a bigger tanner. So I'll just 42 00:01:48,040 --> 00:01:50,000 Speaker 3: put that out there. Less of a drinker, more of 43 00:01:50,040 --> 00:01:52,320 Speaker 3: a tanner. What I wanted to say when you were 44 00:01:52,400 --> 00:01:54,160 Speaker 3: leading in with that, Liane is. First of all, I 45 00:01:54,160 --> 00:01:55,960 Speaker 3: think it's a great topic because I don't think we've 46 00:01:55,960 --> 00:01:58,640 Speaker 3: actually covered it in much detail before. And look at 47 00:01:58,680 --> 00:02:03,680 Speaker 3: how much information there is there on expensive skin creams, treatments, 48 00:02:03,840 --> 00:02:07,160 Speaker 3: beauty podcasts. It's massive. And let's be honest, the way 49 00:02:07,200 --> 00:02:09,320 Speaker 3: your skin looks comes from what you eat. It's nutrition, 50 00:02:09,400 --> 00:02:12,480 Speaker 3: because that's your internal regulator of cell generation. And what 51 00:02:12,600 --> 00:02:16,480 Speaker 3: I notice with clients so quickly when they eat well, 52 00:02:16,800 --> 00:02:19,680 Speaker 3: within a day or two, they feel better and within 53 00:02:19,720 --> 00:02:22,560 Speaker 3: a week or two their skin is looking much better. 54 00:02:22,600 --> 00:02:26,360 Speaker 3: You really respond very very quickly visually in terms of 55 00:02:26,400 --> 00:02:28,320 Speaker 3: your skin. And that's got to do with elasticity. So 56 00:02:28,320 --> 00:02:30,680 Speaker 3: for example, if you're dehydrated, you're going to look drier, 57 00:02:31,280 --> 00:02:32,280 Speaker 3: more brinkly for one. 58 00:02:32,200 --> 00:02:32,880 Speaker 2: Of a better word. 59 00:02:33,000 --> 00:02:35,440 Speaker 3: Absolutely, people who drink a lot of alcohol do tend 60 00:02:35,440 --> 00:02:37,040 Speaker 3: to have a look around them in their skin. It 61 00:02:37,040 --> 00:02:39,560 Speaker 3: doesn't age well, probably a mixture of both the pro 62 00:02:39,600 --> 00:02:42,639 Speaker 3: inflammatory response of alcohol and the hydration. So there are 63 00:02:42,680 --> 00:02:46,000 Speaker 3: so many intricacies with your diet and lifestyle patterns that 64 00:02:46,040 --> 00:02:48,840 Speaker 3: I think you'll really learned today that will go a 65 00:02:48,880 --> 00:02:52,520 Speaker 3: long way in preventing aging. Which let's be honesty and 66 00:02:52,560 --> 00:02:53,919 Speaker 3: we all want to do that. No one wants to 67 00:02:53,960 --> 00:02:57,079 Speaker 3: be old before their time and how our faces and 68 00:02:57,400 --> 00:02:59,560 Speaker 3: comes down to that baseline diet, which is what we're 69 00:02:59,560 --> 00:03:00,560 Speaker 3: really going to hone. 70 00:03:00,320 --> 00:03:03,080 Speaker 1: In on absolutely. So the skin is such a big 71 00:03:03,200 --> 00:03:05,560 Speaker 1: ortigan that it does. It does so many things, So yes, 72 00:03:05,600 --> 00:03:08,200 Speaker 1: it's important from it like a confident perspective, like we 73 00:03:08,240 --> 00:03:10,400 Speaker 1: all want to, you know, look and feel good in 74 00:03:10,440 --> 00:03:12,639 Speaker 1: our bodies, so to have that nice, glowing skin makes 75 00:03:12,720 --> 00:03:15,440 Speaker 1: us feel better overall. But it's also really important as 76 00:03:15,440 --> 00:03:18,480 Speaker 1: a barrier function. There's you know, some immune functions, there's 77 00:03:18,480 --> 00:03:22,040 Speaker 1: some endocrine functions. Skin helps with thermoregulation and it also 78 00:03:22,040 --> 00:03:24,480 Speaker 1: helps with vitamin D synthesis as well. We know that 79 00:03:24,560 --> 00:03:27,600 Speaker 1: darker skin people don't tend to absorb as much vitamin 80 00:03:27,680 --> 00:03:30,240 Speaker 1: D is what fair or lighter skin people do. So 81 00:03:30,280 --> 00:03:32,400 Speaker 1: there's a lot of functions I guess that our skin 82 00:03:32,520 --> 00:03:35,440 Speaker 1: has as well. But really today what we're going to 83 00:03:35,480 --> 00:03:38,280 Speaker 1: be focusing on is a link between our food and 84 00:03:38,320 --> 00:03:41,240 Speaker 1: our environment. So it's probably not really our place as 85 00:03:41,320 --> 00:03:44,200 Speaker 1: much to say things like you know, pollution has an impact, 86 00:03:44,440 --> 00:03:48,080 Speaker 1: smoking has an impact, Even low level stress consistently has 87 00:03:48,080 --> 00:03:50,240 Speaker 1: an impact on the quality of your skin as well, 88 00:03:50,400 --> 00:03:52,280 Speaker 1: So just keep those things in mind. If you're spending 89 00:03:52,320 --> 00:03:55,040 Speaker 1: thousands of dollars on skincare, you're trying to eat well, 90 00:03:55,160 --> 00:03:57,880 Speaker 1: but you're smoking, you're drinking, and you're super stressed, or 91 00:03:57,880 --> 00:04:01,080 Speaker 1: you're living in a place that's quite highly polluted, there's 92 00:04:01,160 --> 00:04:03,880 Speaker 1: not too much real improvement you're going to get from 93 00:04:03,880 --> 00:04:05,600 Speaker 1: a skin perspective, so you have to kind of think 94 00:04:05,600 --> 00:04:07,800 Speaker 1: about it in a holistic way where you have to 95 00:04:07,800 --> 00:04:09,720 Speaker 1: think about our col and caffeine, you have to think 96 00:04:09,720 --> 00:04:12,040 Speaker 1: about nutrition, you have to think about stress, you have 97 00:04:12,080 --> 00:04:14,120 Speaker 1: to think about sleep, you have to think about pollution 98 00:04:15,080 --> 00:04:17,520 Speaker 1: and smoking as well. So you're going to spend thousands 99 00:04:17,560 --> 00:04:19,839 Speaker 1: on skincare get your diet right, but you're still smoking 100 00:04:19,880 --> 00:04:22,159 Speaker 1: and love your love you couple of drinks every Friday 101 00:04:22,200 --> 00:04:24,279 Speaker 1: and Saturday night. There's not too much improvements you're going 102 00:04:24,360 --> 00:04:26,040 Speaker 1: to see, so you have to look at it holistically, 103 00:04:26,360 --> 00:04:29,320 Speaker 1: but from a nutrition perspective. We've got a great little 104 00:04:29,400 --> 00:04:32,880 Speaker 1: article to share today which is called Diet and Skin 105 00:04:32,960 --> 00:04:36,440 Speaker 1: Aging from the Perspective of Food and Nutrition. So it 106 00:04:36,680 --> 00:04:39,919 Speaker 1: was published in the Journal of Nutrients in twenty twenties, 107 00:04:39,960 --> 00:04:42,440 Speaker 1: so it's quite a recent article. When you think about, 108 00:04:42,480 --> 00:04:44,960 Speaker 1: you know, researcher overall, it takes many, many years for 109 00:04:45,040 --> 00:04:47,960 Speaker 1: research to actually come to the forefront, so twenty twenty 110 00:04:48,040 --> 00:04:50,839 Speaker 1: is quite recent. And there's a great little table in here, 111 00:04:50,880 --> 00:04:53,800 Speaker 1: Susie that really talks about a summary of the key 112 00:04:53,800 --> 00:04:56,880 Speaker 1: effects of nutrients and our diet on aging. So it 113 00:04:56,920 --> 00:05:00,440 Speaker 1: goes through particular types of nutrients or diet indicat and 114 00:05:00,480 --> 00:05:03,119 Speaker 1: what their relationship is with the skin. So the first 115 00:05:03,120 --> 00:05:05,560 Speaker 1: one is water, and as you mentioned, if you're dehydrated, 116 00:05:05,640 --> 00:05:07,839 Speaker 1: the first sort of way you're going to see that 117 00:05:08,040 --> 00:05:10,000 Speaker 1: is due to you know, like the turgo of the skin, 118 00:05:10,040 --> 00:05:12,000 Speaker 1: and that's a lot of times doctors and nurses, if 119 00:05:12,000 --> 00:05:14,320 Speaker 1: you're in hospital, they can tell if you're dehydrated without 120 00:05:14,400 --> 00:05:16,800 Speaker 1: even have to rubbed blood tests because when you pinch 121 00:05:16,839 --> 00:05:18,800 Speaker 1: the skin, it just doesn't have that same sort of 122 00:05:18,839 --> 00:05:21,920 Speaker 1: like turgo or elasticity. So the relationship with your skin 123 00:05:21,920 --> 00:05:25,440 Speaker 1: in terms of water is maintaining that internal balance and 124 00:05:25,480 --> 00:05:28,520 Speaker 1: that tissue function. So hydration and water actually has an 125 00:05:28,520 --> 00:05:31,520 Speaker 1: effect from an aging and an inflammation perspective as well. 126 00:05:31,640 --> 00:05:34,240 Speaker 1: So if you're overdoing the caffeine and you're overdoing the alcohol, 127 00:05:34,279 --> 00:05:36,920 Speaker 1: and you're not having enough water, you're not getting enough 128 00:05:36,960 --> 00:05:39,400 Speaker 1: pure hydration in it's going to have an impact on 129 00:05:39,440 --> 00:05:41,760 Speaker 1: your skin. The next one is protein. Now, we know 130 00:05:41,880 --> 00:05:44,640 Speaker 1: we get a lot of questions around collagen, and collagen 131 00:05:44,680 --> 00:05:47,159 Speaker 1: has been shown to be helpful in the research from 132 00:05:47,160 --> 00:05:51,400 Speaker 1: a skin elasticity perspective and a hydration perspective, not so 133 00:05:51,520 --> 00:05:55,440 Speaker 1: much from like a wrinkle based perspective. So collagen is important, 134 00:05:55,440 --> 00:05:57,880 Speaker 1: but all proteins are important as well. So if you're 135 00:05:57,880 --> 00:06:01,520 Speaker 1: not eating enough protein overall, get a new essential amino acids, 136 00:06:01,520 --> 00:06:03,279 Speaker 1: you're not going to get in enough collagen, which is 137 00:06:03,279 --> 00:06:05,880 Speaker 1: going to make a negative impact on your relationship with 138 00:06:05,920 --> 00:06:09,960 Speaker 1: your skin. So protein overall really helps to repair skin 139 00:06:10,000 --> 00:06:12,560 Speaker 1: in terms off it's involved in protein synthesis, is involved 140 00:06:12,560 --> 00:06:15,039 Speaker 1: in metabolism, and it helps to regulate some of the 141 00:06:15,080 --> 00:06:17,520 Speaker 1: supply of energy as well, and it sort of mediates 142 00:06:17,560 --> 00:06:20,240 Speaker 1: some of those skin functions as well. So protein noble 143 00:06:20,279 --> 00:06:23,200 Speaker 1: all is incredibly important for skin, just as important as 144 00:06:23,240 --> 00:06:25,400 Speaker 1: water is. Now when we look at some of our 145 00:06:25,440 --> 00:06:28,760 Speaker 1: trace elements, we've got four big ones. Susi copper is 146 00:06:28,760 --> 00:06:32,960 Speaker 1: really important. It's involved in extra slar matrices, synthesis and 147 00:06:32,960 --> 00:06:36,919 Speaker 1: stabilization of skin. Proteins. Zinc is really important from like 148 00:06:36,960 --> 00:06:40,200 Speaker 1: a healing perspective, and it also participates in the proliferation 149 00:06:40,360 --> 00:06:47,440 Speaker 1: and differientation of epidermal correct no sites. You should definitely 150 00:06:47,480 --> 00:06:50,480 Speaker 1: be don inter section. So copper and zinc are very important. 151 00:06:50,720 --> 00:06:53,080 Speaker 1: We know zinc is important from a wound healing perspective 152 00:06:53,120 --> 00:06:55,279 Speaker 1: as well, but zinc overall can be important from a 153 00:06:55,279 --> 00:06:57,760 Speaker 1: skin perspective. But I will say that it is very 154 00:06:57,800 --> 00:07:01,320 Speaker 1: easy to overdo zinc, so don't supplement with high strength 155 00:07:01,480 --> 00:07:04,680 Speaker 1: zinc without actually talking to a health practitioner first because 156 00:07:04,720 --> 00:07:07,279 Speaker 1: it could actually be more harmful to some people if 157 00:07:07,320 --> 00:07:09,880 Speaker 1: you're taking really high mauts of that. Now, iron is 158 00:07:09,920 --> 00:07:11,920 Speaker 1: important and a lot of females that we work as 159 00:07:11,960 --> 00:07:14,800 Speaker 1: SUSI have low iron or a borderline low. So just 160 00:07:14,840 --> 00:07:17,360 Speaker 1: getting that in through diet or supplements if you need to, 161 00:07:17,440 --> 00:07:20,240 Speaker 1: is really important because it's closely linked to the activity 162 00:07:20,280 --> 00:07:23,320 Speaker 1: of the antioxidant enzymes in your skin cells. And the 163 00:07:23,400 --> 00:07:26,360 Speaker 1: last one of selenium, which hands down two brazilm's a day, 164 00:07:26,400 --> 00:07:28,920 Speaker 1: will give you basically most of your selenium requirements with 165 00:07:28,960 --> 00:07:31,320 Speaker 1: a good quality diet, and that's really related to the 166 00:07:31,360 --> 00:07:35,120 Speaker 1: skin antioxidan and enzyme activity. So our four big trace 167 00:07:35,160 --> 00:07:38,760 Speaker 1: elements we want to focus on for skin health a copper, zinc, iron, 168 00:07:38,800 --> 00:07:42,880 Speaker 1: and selenium. Now the big vitamins. Vitamin A is commonly 169 00:07:43,000 --> 00:07:47,160 Speaker 1: used as an anti aging ingredient and provides antiaging effects 170 00:07:47,200 --> 00:07:51,120 Speaker 1: by regulating the expression of our genes. Vitamin B. We 171 00:07:51,200 --> 00:07:53,320 Speaker 1: know a lot of sort of clients will take vitamin 172 00:07:53,360 --> 00:07:57,200 Speaker 1: B supplements due to active skin conditions. It has been 173 00:07:57,240 --> 00:08:01,480 Speaker 1: associated with skin inflammation and pigmentation as well. Vitamin C 174 00:08:02,000 --> 00:08:06,520 Speaker 1: is involved in skin collagen synthesis and reactive oxygen profiles 175 00:08:06,560 --> 00:08:11,360 Speaker 1: as well. Vitamin D helps reduce skin DNA damage, reduces inflammation, 176 00:08:11,760 --> 00:08:16,800 Speaker 1: and vitamin E prevents skin aging by inhibiting lipid peroxidization, 177 00:08:17,360 --> 00:08:21,440 Speaker 1: so important vitamins as well. And then from a diet perspective, 178 00:08:21,920 --> 00:08:24,960 Speaker 1: fats have been shown to be negative or positive, so 179 00:08:25,360 --> 00:08:29,000 Speaker 1: a high fat dietine saturated and trans fats is associated 180 00:08:29,000 --> 00:08:32,560 Speaker 1: with skin inflammation, whereas an lower, lower fat diet or 181 00:08:32,600 --> 00:08:34,560 Speaker 1: the right types of fat can actually help. From an 182 00:08:34,559 --> 00:08:39,600 Speaker 1: anti inflammatory perspective, Tobacco smoking we know accelerate skin pigmentation 183 00:08:39,760 --> 00:08:44,680 Speaker 1: and skin necrosis. Alcohol promotes the proliferation of this word 184 00:08:44,679 --> 00:08:48,720 Speaker 1: against zuzz chretnocytes, changes in the skin permeability, and it 185 00:08:48,760 --> 00:08:52,080 Speaker 1: destroys the barrier function of this skin. So alcohol is 186 00:08:52,080 --> 00:08:55,000 Speaker 1: not great. And also the finer ones zuzi, which we 187 00:08:55,040 --> 00:08:57,400 Speaker 1: do know as well, is sugar and baked goods, or 188 00:08:57,520 --> 00:08:59,680 Speaker 1: specifically in the research, it's been shown that a high 189 00:08:59,720 --> 00:09:02,760 Speaker 1: GI diet, which a lot of sugar and baked goods are, 190 00:09:02,920 --> 00:09:08,199 Speaker 1: is associated with increasing skin thickness, decreasing autophagi, and inflammation 191 00:09:08,320 --> 00:09:10,839 Speaker 1: as well. So they're probably the big things we want 192 00:09:10,880 --> 00:09:13,640 Speaker 1: to think about from a nutrition and a diet perspective, 193 00:09:13,920 --> 00:09:16,160 Speaker 1: but really what it comes down to is a good 194 00:09:16,240 --> 00:09:18,719 Speaker 1: quality diet overall, doesn't it, Susan. We talked about it 195 00:09:18,720 --> 00:09:20,559 Speaker 1: in the last episode. A lot of us are now 196 00:09:20,600 --> 00:09:23,360 Speaker 1: focusing on eating more vegetables, getting more healthy vats in, 197 00:09:23,640 --> 00:09:26,560 Speaker 1: but there's still too much, for lack of a better word, 198 00:09:26,679 --> 00:09:28,280 Speaker 1: crap going into our diets. 199 00:09:28,320 --> 00:09:28,720 Speaker 2: Overall. 200 00:09:28,800 --> 00:09:31,480 Speaker 1: Yes, we're focusing on eating a little bit better, but 201 00:09:31,520 --> 00:09:34,120 Speaker 1: there's too much ultra processed foods. There's too much snacking, 202 00:09:34,160 --> 00:09:36,480 Speaker 1: there's too much you know, chocolate going in every night, 203 00:09:36,520 --> 00:09:38,559 Speaker 1: there's too much our coal creeping, and on the weekend 204 00:09:38,559 --> 00:09:41,320 Speaker 1: there's too many meals eaten outside of the home that 205 00:09:41,440 --> 00:09:45,479 Speaker 1: do have some of these more anient inflammatory type ingredients 206 00:09:45,520 --> 00:09:47,520 Speaker 1: into them. So I think we need to focus on 207 00:09:48,000 --> 00:09:51,120 Speaker 1: adding more good stuff in, but reducing a lot of 208 00:09:51,120 --> 00:09:53,320 Speaker 1: the other things we know aren't going to be too helpful. 209 00:09:53,480 --> 00:09:54,840 Speaker 3: Well, I think it goes back to what you were 210 00:09:54,840 --> 00:09:56,600 Speaker 3: saying in the beginning. You know, so much of our 211 00:09:56,679 --> 00:09:58,720 Speaker 3: overall health and well being how we turn up and 212 00:09:58,720 --> 00:10:01,320 Speaker 3: how our skin looks to do with factors like our 213 00:10:01,360 --> 00:10:04,840 Speaker 3: overall stress and our over our lifestyle balance. And the issue, 214 00:10:04,840 --> 00:10:06,840 Speaker 3: of course is that when we are busy and stressed, 215 00:10:07,280 --> 00:10:09,880 Speaker 3: diet nutrition is one of the first things that goes 216 00:10:09,920 --> 00:10:11,920 Speaker 3: out the window because all of a sudden, we don't 217 00:10:11,920 --> 00:10:13,839 Speaker 3: have time to get to the supermarket, so we pick 218 00:10:13,920 --> 00:10:16,360 Speaker 3: up an uber eat or we're grabbing lunch on the 219 00:10:16,360 --> 00:10:19,679 Speaker 3: goal and it is, you know, fried food or heavily 220 00:10:19,720 --> 00:10:21,480 Speaker 3: sourced products, and all of a sudden you're getting all 221 00:10:21,520 --> 00:10:23,480 Speaker 3: of those bad fats and. 222 00:10:23,080 --> 00:10:24,199 Speaker 2: Not the key nutrients. 223 00:10:24,200 --> 00:10:27,440 Speaker 3: So I think a really nice shift for people is 224 00:10:27,480 --> 00:10:31,439 Speaker 3: to remind ourselves that when life is really tough, one 225 00:10:31,440 --> 00:10:32,959 Speaker 3: of the best ways you can get through it is 226 00:10:33,040 --> 00:10:35,040 Speaker 3: to make sure you nutrition is on track and make 227 00:10:35,040 --> 00:10:37,960 Speaker 3: a concerted effort to focus on that, So keep healthy 228 00:10:38,000 --> 00:10:40,880 Speaker 3: frozen foods in the freezer when you have got some 229 00:10:41,040 --> 00:10:43,920 Speaker 3: time prep in advance, so you can actually take some 230 00:10:44,040 --> 00:10:46,880 Speaker 3: homemade soup or a veggie rich meal out and have it. 231 00:10:46,960 --> 00:10:50,000 Speaker 3: So even when things are really challenging, you know what 232 00:10:50,040 --> 00:10:52,360 Speaker 3: your quick and easy grab nutrient which foods are, so 233 00:10:52,440 --> 00:10:56,800 Speaker 3: you don't go to those options that are heavily processed, 234 00:10:56,880 --> 00:11:00,680 Speaker 3: refined oil, pro inflammatory foods. And the other thing is 235 00:11:00,679 --> 00:11:02,920 Speaker 3: that a lot and we work with women, so this 236 00:11:03,000 --> 00:11:06,079 Speaker 3: will resonate because life for so many women is hard. 237 00:11:06,160 --> 00:11:08,960 Speaker 3: And I was actually a personal insight. I had a 238 00:11:09,000 --> 00:11:12,440 Speaker 3: psychologist session with a very experienced psychologist I see every 239 00:11:12,480 --> 00:11:15,720 Speaker 3: so often, and she was, you know, sharing her life 240 00:11:15,760 --> 00:11:18,679 Speaker 3: experience with me to say, you know, women have always 241 00:11:18,840 --> 00:11:20,600 Speaker 3: in life carried a big load. 242 00:11:20,880 --> 00:11:22,000 Speaker 2: You know, this isn't a new thing. 243 00:11:22,200 --> 00:11:24,080 Speaker 3: You know, you're running the house, you're running the career, 244 00:11:24,120 --> 00:11:27,920 Speaker 3: you're running the children. Biologically we are designed to do 245 00:11:28,000 --> 00:11:30,600 Speaker 3: that and so this isn't new or normal. We do 246 00:11:30,679 --> 00:11:33,640 Speaker 3: have to reach level of acceptance with it. But part 247 00:11:33,679 --> 00:11:35,320 Speaker 3: of that is that we also tend to want to 248 00:11:35,360 --> 00:11:37,720 Speaker 3: reward ourselves all the time. And I know, lean my 249 00:11:37,840 --> 00:11:41,200 Speaker 3: busy stress women they get home after a terrible day, 250 00:11:41,320 --> 00:11:43,040 Speaker 3: and all they're thinking about is when they can get 251 00:11:43,040 --> 00:11:45,120 Speaker 3: the kids to bed and they can have the glass 252 00:11:45,160 --> 00:11:48,160 Speaker 3: of wine and have the chocolate. Now, there's nothing wrong 253 00:11:48,200 --> 00:11:50,360 Speaker 3: with self suiting to a certain amount, but if you 254 00:11:50,440 --> 00:11:52,640 Speaker 3: think about it, we have these goals of feeling better, 255 00:11:52,679 --> 00:11:55,559 Speaker 3: looking better, eating well, and then just to get through 256 00:11:55,640 --> 00:11:57,400 Speaker 3: we do the exact opposite of what we need to 257 00:11:57,440 --> 00:11:59,720 Speaker 3: get through. So I think if you can also learn 258 00:12:00,360 --> 00:12:04,240 Speaker 3: and practice rewarding yourself with nutritious options at that end 259 00:12:04,280 --> 00:12:06,720 Speaker 3: of the day which aren't actually going to undo the 260 00:12:06,840 --> 00:12:09,920 Speaker 3: larger goals you have for yourself. So for example, rather 261 00:12:09,960 --> 00:12:11,880 Speaker 3: than sitting down with a cup of tea and chocolate, 262 00:12:12,280 --> 00:12:14,839 Speaker 3: maybe you sit down with a cup of tea and 263 00:12:14,880 --> 00:12:18,600 Speaker 3: you have some whole grain granola with some good quality 264 00:12:18,720 --> 00:12:21,760 Speaker 3: yogurt and some berries. So it's not the pure chocolate. 265 00:12:22,480 --> 00:12:24,960 Speaker 3: You're still having a treat, but you're not compromising your 266 00:12:25,040 --> 00:12:27,400 Speaker 3: nutrition because you see what's going on there. We've got 267 00:12:27,400 --> 00:12:30,560 Speaker 3: all these goals of eating well, being ourself, looking great, 268 00:12:30,559 --> 00:12:32,240 Speaker 3: working out, and we get to the end of the 269 00:12:32,320 --> 00:12:34,719 Speaker 3: day and we undo all our hard work by sabotaging 270 00:12:34,720 --> 00:12:36,920 Speaker 3: with processed food. Because we see that as a reward, 271 00:12:37,280 --> 00:12:40,000 Speaker 3: So there's a little bit of a mindset shift around 272 00:12:40,000 --> 00:12:42,480 Speaker 3: how can we have something yummy and delicious but not 273 00:12:42,559 --> 00:12:44,760 Speaker 3: undo those dietary goals. So I think it's looking at 274 00:12:44,800 --> 00:12:47,600 Speaker 3: what are some more natural treats that we can add 275 00:12:47,640 --> 00:12:50,600 Speaker 3: in or soul foods that are not going to be 276 00:12:50,640 --> 00:12:53,439 Speaker 3: adding to the inflammation in our body, and key things 277 00:12:53,520 --> 00:12:57,560 Speaker 3: like alcohol, lollies, chocolate snacks are not really helping us 278 00:12:57,600 --> 00:12:59,040 Speaker 3: when it comes to our skin health. 279 00:12:59,160 --> 00:13:01,680 Speaker 1: Absolutely, And I think it's really about that balance. Like 280 00:13:01,720 --> 00:13:03,160 Speaker 1: I have so many people that say I want to 281 00:13:03,160 --> 00:13:05,120 Speaker 1: have chocolate every day, and I don't have a problem 282 00:13:05,160 --> 00:13:07,599 Speaker 1: with that as a dietishie. But where it becomes a 283 00:13:07,679 --> 00:13:10,319 Speaker 1: problem is if you're having sugar in your coffee every day, 284 00:13:10,400 --> 00:13:12,160 Speaker 1: then you're having a croissant in the morning tea, or 285 00:13:12,200 --> 00:13:14,440 Speaker 1: you're enjoying the work morning teas a couple of times 286 00:13:14,520 --> 00:13:16,400 Speaker 1: a week, where you're buying your lump out, or you're 287 00:13:16,440 --> 00:13:17,920 Speaker 1: having a glass of wine a couple of times a 288 00:13:17,920 --> 00:13:20,199 Speaker 1: week with your dinner. Then if you're doing chocolate on 289 00:13:20,320 --> 00:13:22,640 Speaker 1: top of that every day, you're doing too much. But 290 00:13:22,640 --> 00:13:25,000 Speaker 1: if the bulk of your dant is like ninety percent 291 00:13:25,080 --> 00:13:27,160 Speaker 1: quality whole foods, and you want to have some chocolate 292 00:13:27,160 --> 00:13:29,800 Speaker 1: every night, and that's really the only sort of treat 293 00:13:29,800 --> 00:13:32,000 Speaker 1: that you're having day in and day out, week to week. 294 00:13:32,280 --> 00:13:34,280 Speaker 1: There's absolutely not a problem with that. But I think 295 00:13:34,320 --> 00:13:36,319 Speaker 1: for a lot of us, we're just we're kidding ourselves 296 00:13:36,320 --> 00:13:38,360 Speaker 1: and we're treating ourselves at a little bit too much, right. 297 00:13:38,840 --> 00:13:40,040 Speaker 3: I think we have to get on us, you know, 298 00:13:40,080 --> 00:13:42,080 Speaker 3: and they do slip in, you know, A nice often 299 00:13:42,320 --> 00:13:45,000 Speaker 3: am giving that feedback to clients that there's a lot 300 00:13:45,000 --> 00:13:47,360 Speaker 3: of extra slipping in and if we can clean it up. 301 00:13:47,440 --> 00:13:49,920 Speaker 3: That one keeps our nutrition and ultimately our skin health 302 00:13:49,920 --> 00:13:52,200 Speaker 3: on trap. But also yeah, keeps a eye on some 303 00:13:52,240 --> 00:13:54,160 Speaker 3: of those extra fats and sugars slipping in some one 304 00:13:54,240 --> 00:13:57,280 Speaker 3: hundred percent. So I think that lends itself really nicely 305 00:13:57,360 --> 00:14:00,240 Speaker 3: leanne to a discussion about what are the keys of 306 00:14:00,240 --> 00:14:02,520 Speaker 3: foods that we need and most importantly, what has an 307 00:14:02,520 --> 00:14:05,960 Speaker 3: evidence base because you know, we see their headline all 308 00:14:06,000 --> 00:14:09,040 Speaker 3: the time superfoods, but really there's actually only a handful 309 00:14:09,200 --> 00:14:12,520 Speaker 3: of nutrients and foods that do have that evidence space 310 00:14:12,600 --> 00:14:14,240 Speaker 3: behind them to say, yes, these are the foods you 311 00:14:14,240 --> 00:14:17,520 Speaker 3: should be adding in to really support skin health. So 312 00:14:17,559 --> 00:14:20,400 Speaker 3: the first group is it is vitamins. You know, we 313 00:14:20,440 --> 00:14:23,440 Speaker 3: hear a lot about vitamin C and antioxidants, and you're 314 00:14:23,480 --> 00:14:25,080 Speaker 3: not going to get the same from a green powder. 315 00:14:25,120 --> 00:14:27,080 Speaker 3: You've really got to get that load of fresh food 316 00:14:27,080 --> 00:14:29,800 Speaker 3: where you've got the phyto nutrients and the antioxidants in 317 00:14:29,840 --> 00:14:32,760 Speaker 3: the fresh food working together. So the key nutrients we're 318 00:14:32,760 --> 00:14:35,280 Speaker 3: talking about are the vitamin C and D in particular, 319 00:14:35,680 --> 00:14:38,520 Speaker 3: if we're talking about nutrients, they're coming from the leafy greens. 320 00:14:38,600 --> 00:14:42,400 Speaker 3: So my take home message for anyone interested in optimizing 321 00:14:42,440 --> 00:14:45,320 Speaker 3: health in general and inflammation but skin health, you've got 322 00:14:45,360 --> 00:14:46,960 Speaker 3: to have at least a couple of serves of leafy 323 00:14:47,000 --> 00:14:50,480 Speaker 3: greens per daily. And so I'm talking spinach, I'm talking kale, 324 00:14:50,560 --> 00:14:53,480 Speaker 3: I'm talking broccoli, I'm talking rocket. You know, I would 325 00:14:53,520 --> 00:14:55,360 Speaker 3: be wanting to see my clients have that at least 326 00:14:55,400 --> 00:14:57,720 Speaker 3: twice a day. Now, if you're one of the many 327 00:14:58,040 --> 00:15:00,600 Speaker 3: clients who struggle with cooked I have a lot of 328 00:15:00,640 --> 00:15:03,480 Speaker 3: clients who only prefer salad, I would strongly encourage you 329 00:15:03,520 --> 00:15:05,960 Speaker 3: to add some veggie juice into your day because what 330 00:15:06,000 --> 00:15:08,760 Speaker 3: happens is when you eat salad, the nutrients aund as 331 00:15:08,760 --> 00:15:11,360 Speaker 3: well absorbed because a lot of it remains undigested, whereas 332 00:15:11,360 --> 00:15:13,800 Speaker 3: when you cook a vegetable, it makes the cell wall 333 00:15:14,080 --> 00:15:18,200 Speaker 3: more malleable and your nutrient absorption is improved. So if 334 00:15:18,240 --> 00:15:20,600 Speaker 3: you're someone who doesn't really love cooked veggies, I'd be 335 00:15:20,680 --> 00:15:23,040 Speaker 3: juicing them because at least the juicing process will release some. 336 00:15:23,000 --> 00:15:23,960 Speaker 2: More of those nutrients. 337 00:15:24,360 --> 00:15:26,200 Speaker 3: The other key thing to remember is a lot of 338 00:15:26,200 --> 00:15:28,920 Speaker 3: those key nutrients will be absorbed with the presence of fat, 339 00:15:29,280 --> 00:15:31,480 Speaker 3: So the other issue with salad is that often there's 340 00:15:31,520 --> 00:15:32,960 Speaker 3: not a lot of fat. So you do want to 341 00:15:33,120 --> 00:15:35,480 Speaker 3: enjoy either your cooked veggies or salad with some extra 342 00:15:35,520 --> 00:15:38,920 Speaker 3: Version olive oil. You will absorb the antioxidants and a 343 00:15:38,960 --> 00:15:41,640 Speaker 3: number of those vitins and minerals crucive for skin health 344 00:15:41,920 --> 00:15:43,840 Speaker 3: a lot better if you're consuming them with a serve 345 00:15:43,880 --> 00:15:46,280 Speaker 3: of extra Version olive oil. So you know, enjoy that 346 00:15:46,360 --> 00:15:47,920 Speaker 3: with little bit of salt on any kind of leafy 347 00:15:47,960 --> 00:15:50,960 Speaker 3: green salad, and absolutely twice the day leafy greens one 348 00:15:51,040 --> 00:15:53,600 Speaker 3: serve will just not be enough. The other brightly colored 349 00:15:53,640 --> 00:15:56,520 Speaker 3: superfoods in that space are your beetroot I love that, 350 00:15:57,200 --> 00:16:00,680 Speaker 3: tomatoes very very rich envitamin C key we fruit berries. 351 00:16:01,000 --> 00:16:03,160 Speaker 3: These are foods you'd literally be wanting to consume on 352 00:16:03,200 --> 00:16:07,000 Speaker 3: a daily basis. The next is beta carotene. Now, beta 353 00:16:07,040 --> 00:16:09,920 Speaker 3: carotene is found in any of our orange, yellowy veggies, 354 00:16:10,000 --> 00:16:13,960 Speaker 3: so our carrots are sweet potato, red capsicum. Now, there's 355 00:16:14,000 --> 00:16:18,040 Speaker 3: actually evidence lean to show that significantly increasing your intake 356 00:16:18,080 --> 00:16:21,160 Speaker 3: of beta carotene gives you a healthy glow within days. 357 00:16:21,240 --> 00:16:23,840 Speaker 3: Now for anyone who's overdone the carrots, you'll know that 358 00:16:23,920 --> 00:16:26,120 Speaker 3: your skin can turn a light shade of orange. Now, 359 00:16:26,120 --> 00:16:28,400 Speaker 3: we're certainly not encouraging that. We don't want all nutrition 360 00:16:28,520 --> 00:16:31,280 Speaker 3: couch listeners to be walking around with yellow palms. That's 361 00:16:31,320 --> 00:16:33,360 Speaker 3: not our intention. But what I am saying is at 362 00:16:33,440 --> 00:16:35,920 Speaker 3: least a servi or to a day of those rich 363 00:16:36,280 --> 00:16:38,640 Speaker 3: foods in beta carotene is a great way to give 364 00:16:38,680 --> 00:16:41,640 Speaker 3: your skin a natural, healthy glow. I am a fan 365 00:16:41,680 --> 00:16:43,720 Speaker 3: of a red capsicum a day now. That was always 366 00:16:43,840 --> 00:16:46,440 Speaker 3: much better when food wasn't so expensive, when the red 367 00:16:46,440 --> 00:16:49,680 Speaker 3: capsicum's clocking in at three plus bucks per one. But 368 00:16:49,720 --> 00:16:51,640 Speaker 3: a carrot a day is a really good starting point. 369 00:16:52,040 --> 00:16:54,800 Speaker 3: Much on it added two snacks in the afternoon. Again, 370 00:16:55,040 --> 00:16:57,160 Speaker 3: common feedback I'm giving to my clients on a daily 371 00:16:57,160 --> 00:16:59,200 Speaker 3: basis is where are your veggies in the afternoon. So 372 00:16:59,240 --> 00:17:01,000 Speaker 3: that's a perfect time to add a carrot, add a 373 00:17:01,000 --> 00:17:03,680 Speaker 3: red capsicum, a yellow capsicum if it's in the budget, 374 00:17:03,720 --> 00:17:07,280 Speaker 3: given they're so expensive. Tomato is another good sauce. What 375 00:17:07,359 --> 00:17:09,560 Speaker 3: am I missing lyand sweet potato? What are some other 376 00:17:09,600 --> 00:17:10,639 Speaker 3: beta caroteens is. 377 00:17:10,600 --> 00:17:14,800 Speaker 1: Such just ones as well, lemons, limes, oranges, mandarins, tomatoes. 378 00:17:14,960 --> 00:17:16,679 Speaker 3: Yeah, so you want at least one, if not two, 379 00:17:16,760 --> 00:17:18,960 Speaker 3: serves a day. Now, that's not easy to get lead. 380 00:17:19,000 --> 00:17:20,680 Speaker 3: You know, you've got to really be focused to get 381 00:17:20,720 --> 00:17:23,160 Speaker 3: that each day, and that's where that planning really comes 382 00:17:23,160 --> 00:17:26,399 Speaker 3: into it. Or using smart foods like juices and soups 383 00:17:26,400 --> 00:17:28,280 Speaker 3: to get more of those nutrients in a quick hit. 384 00:17:28,920 --> 00:17:33,240 Speaker 3: Amiga threes Now, amiga threes in our oily fish, ur sadines, 385 00:17:33,240 --> 00:17:36,560 Speaker 3: our salmon, a little bit in tuna, in our plant sauces. 386 00:17:36,560 --> 00:17:37,639 Speaker 2: You get it in your walnuts. 387 00:17:37,640 --> 00:17:40,920 Speaker 3: Now, if there's one food above fruit and vegetables that's 388 00:17:40,960 --> 00:17:43,920 Speaker 3: going to make your skin look feel better and reduce inflammation, 389 00:17:43,920 --> 00:17:47,119 Speaker 3: it's a Mega three fat. Very few Australians get anywhere 390 00:17:47,160 --> 00:17:49,200 Speaker 3: near the recommended and take a fish twice a week 391 00:17:49,480 --> 00:17:51,760 Speaker 3: if you're serious about skin health, I'd be including oily 392 00:17:51,800 --> 00:17:55,000 Speaker 3: fish literally on a daily basis if you can afford it. 393 00:17:55,000 --> 00:17:56,639 Speaker 3: It's one of the most powerful things we can do 394 00:17:56,720 --> 00:17:59,720 Speaker 3: to reduce inflammation, promote health and make our skin look 395 00:17:59,720 --> 00:18:03,840 Speaker 3: feel softer, look better now. Fish oil capsules I always 396 00:18:03,840 --> 00:18:06,879 Speaker 3: as a dietitian likelyand prefer food. If you are not 397 00:18:06,920 --> 00:18:09,320 Speaker 3: a fish eater, fish oil capsules won't hurt you. There 398 00:18:09,359 --> 00:18:13,159 Speaker 3: is some evidence around reducing inflammation. It's an option, but 399 00:18:13,280 --> 00:18:15,720 Speaker 3: you will always be better to get it from the food. 400 00:18:15,800 --> 00:18:17,719 Speaker 3: So if you love sardines, if you're having salmon, make 401 00:18:17,720 --> 00:18:20,159 Speaker 3: sure you eat the skin. A significant component of the 402 00:18:20,160 --> 00:18:23,199 Speaker 3: Amiga threes is in the skin itself, So to do light, 403 00:18:23,280 --> 00:18:25,480 Speaker 3: lean and sissal lit up with some extra vision olive oil, 404 00:18:25,760 --> 00:18:26,920 Speaker 3: go health for leather. 405 00:18:26,720 --> 00:18:27,199 Speaker 2: And enjoy it. 406 00:18:27,200 --> 00:18:29,359 Speaker 3: It's great for your skin. But yeah, people who have 407 00:18:29,400 --> 00:18:31,520 Speaker 3: great skin are often eating a lot of fish. Look 408 00:18:31,520 --> 00:18:34,520 Speaker 3: at our friends in Japan known for their very high 409 00:18:34,560 --> 00:18:38,159 Speaker 3: seafood intaken and very young looking skin, so definitely focus 410 00:18:38,240 --> 00:18:40,480 Speaker 3: on that if you're not a fish eater. The best 411 00:18:40,600 --> 00:18:44,240 Speaker 3: plant based sources of a Mega three your tofu your soybeans, 412 00:18:44,840 --> 00:18:47,760 Speaker 3: the munch pumpkin seeds, snacks. Lann and I love papedas 413 00:18:48,320 --> 00:18:50,840 Speaker 3: soil and seed bread are some other good plant based 414 00:18:50,880 --> 00:18:54,320 Speaker 3: sources of a mega three fat. And then probably the 415 00:18:54,400 --> 00:18:57,199 Speaker 3: other important one is zinc. Nellian has mentioned zinc. It 416 00:18:57,280 --> 00:18:59,239 Speaker 3: is quite low in the diets of Australians. We get 417 00:18:59,240 --> 00:19:01,880 Speaker 3: it from lean red meat, but also shellfish. If you're 418 00:19:01,920 --> 00:19:04,040 Speaker 3: a meat eater, including a serve of lean red meat 419 00:19:04,080 --> 00:19:05,760 Speaker 3: three times a week will go a long way in 420 00:19:05,880 --> 00:19:09,160 Speaker 3: enhancing your intake. Nuts and seeds as well, but shellfish, 421 00:19:09,280 --> 00:19:13,560 Speaker 3: lean prawns, oysters, muscles, tin varieties extremely rich and very 422 00:19:13,560 --> 00:19:17,280 Speaker 3: cost effective sources, so that benefits your overall diet in general. 423 00:19:17,320 --> 00:19:19,560 Speaker 3: By keeping red meat intake a little bit lower, you'll 424 00:19:19,560 --> 00:19:22,000 Speaker 3: get a bit of a Mega three and certainly it's 425 00:19:22,600 --> 00:19:25,000 Speaker 3: very closely linked to immune function, which is also relevant 426 00:19:25,000 --> 00:19:25,720 Speaker 3: coming into winter. 427 00:19:26,119 --> 00:19:27,560 Speaker 2: So they're the four key ones. 428 00:19:27,640 --> 00:19:30,320 Speaker 3: You want the leafy greens, you want the orange and reds, 429 00:19:30,359 --> 00:19:34,040 Speaker 3: you want the amiga threes from ideally from fish oily fish, 430 00:19:34,440 --> 00:19:36,480 Speaker 3: and you want some decent serves of zinc on a 431 00:19:36,560 --> 00:19:37,920 Speaker 3: day to day basis, and that. 432 00:19:37,840 --> 00:19:39,800 Speaker 2: Requires a little bit of planning to get those foods in. 433 00:19:39,880 --> 00:19:41,520 Speaker 3: You can see that it's very easy to go several 434 00:19:41,560 --> 00:19:44,520 Speaker 3: days without getting anywhere near those recommended amounts. But I 435 00:19:44,560 --> 00:19:46,840 Speaker 3: guarantee you if you simply add a veggie juice in 436 00:19:46,960 --> 00:19:49,480 Speaker 3: or a big salad of leafy greens and veggies, eat 437 00:19:49,480 --> 00:19:51,320 Speaker 3: more fish, you'll notice a changing your skin in a 438 00:19:51,359 --> 00:19:51,959 Speaker 3: few days. 439 00:19:52,200 --> 00:19:53,520 Speaker 2: It's that powerful the effect. 440 00:19:54,080 --> 00:19:57,040 Speaker 1: And legumes, nuts and seeds are big ones that a 441 00:19:57,080 --> 00:19:58,960 Speaker 1: lot of people I don't know if they fig at 442 00:19:59,040 --> 00:20:00,720 Speaker 1: or a lot of people you know not sort of. 443 00:20:00,840 --> 00:20:03,199 Speaker 1: Legumes aren't that delicious, I must admit, but trying to 444 00:20:03,200 --> 00:20:05,240 Speaker 1: find a way to add them in as part of 445 00:20:05,240 --> 00:20:07,639 Speaker 1: a diet regularly is really important. And nuts and seeds 446 00:20:07,640 --> 00:20:09,480 Speaker 1: as well. I think a lot of people shy away 447 00:20:09,520 --> 00:20:12,800 Speaker 1: from them due to the high calorie load. But nuts 448 00:20:12,800 --> 00:20:15,720 Speaker 1: and seeds regularly have been shown to in line where 449 00:20:15,720 --> 00:20:18,480 Speaker 1: a healthy diet have actually been shown to help promote 450 00:20:18,480 --> 00:20:21,560 Speaker 1: weight loss or definitely help with weight maintenance anyway, So 451 00:20:21,600 --> 00:20:23,280 Speaker 1: you don't need to be afraid of them, or we 452 00:20:23,280 --> 00:20:25,240 Speaker 1: don't want to be munching on a handful after handful 453 00:20:25,240 --> 00:20:27,960 Speaker 1: of handful of you know, honey roasted cashews. We definitely 454 00:20:27,960 --> 00:20:30,240 Speaker 1: want to stick to, you know, plain nuts, or maybe 455 00:20:30,280 --> 00:20:32,359 Speaker 1: a little bit of salt if you need it, but 456 00:20:32,520 --> 00:20:34,440 Speaker 1: generally not the ones that are coated in chocolate or 457 00:20:34,480 --> 00:20:37,160 Speaker 1: coated in honey as well. So a good serve of nuts, 458 00:20:37,160 --> 00:20:40,320 Speaker 1: seeds and legumes every day, if not every other day, 459 00:20:40,400 --> 00:20:42,800 Speaker 1: with your fruits and veggies and mega trees like Susie's 460 00:20:42,800 --> 00:20:45,840 Speaker 1: talked about, is really the optimum way to eat for 461 00:20:45,880 --> 00:20:49,000 Speaker 1: inflammation and to eat for skin heals. And then our 462 00:20:49,040 --> 00:20:51,760 Speaker 1: final question, Susie is always around a listener question, and 463 00:20:51,800 --> 00:20:55,080 Speaker 1: this is something we have had. I can't even count 464 00:20:55,200 --> 00:20:58,760 Speaker 1: how many times we've been asked if dairy makes my 465 00:20:58,880 --> 00:21:01,359 Speaker 1: skin worse. We've been asked it so many times we 466 00:21:01,359 --> 00:21:04,040 Speaker 1: thought we'd include it within our skin section. Because the 467 00:21:04,080 --> 00:21:06,119 Speaker 1: funny thing is, even as a dietician, we don't have 468 00:21:06,200 --> 00:21:09,240 Speaker 1: a conclusive air. So the research is really it's kind 469 00:21:09,240 --> 00:21:11,600 Speaker 1: of sitting on the fence. Some studies say yes, other 470 00:21:11,640 --> 00:21:14,040 Speaker 1: studies say no. So what I've done today is I've 471 00:21:14,040 --> 00:21:17,560 Speaker 1: found two big reviews of the literature. So we simply 472 00:21:17,640 --> 00:21:20,760 Speaker 1: can't look at one study or one article and get 473 00:21:20,760 --> 00:21:23,920 Speaker 1: a conclusive outcome and say that everybody yes, it does, 474 00:21:24,040 --> 00:21:26,840 Speaker 1: no it doesn't. That's not the way evidence or research works. 475 00:21:26,880 --> 00:21:29,399 Speaker 1: If you're following anyone on social media and they post 476 00:21:29,400 --> 00:21:31,560 Speaker 1: a single article and they say don't eat dairy, it's 477 00:21:31,600 --> 00:21:34,560 Speaker 1: inflammatory for skin, or it promotes acne. It's simply not 478 00:21:34,720 --> 00:21:37,320 Speaker 1: enough to just look at one research article these days, 479 00:21:37,320 --> 00:21:39,639 Speaker 1: because there's so many out there. We need to be 480 00:21:39,720 --> 00:21:42,240 Speaker 1: looking at a review of all of the evidence, or 481 00:21:42,240 --> 00:21:44,480 Speaker 1: what we call a systematic review, which is very high 482 00:21:44,560 --> 00:21:47,600 Speaker 1: quality research. We're looking at a lot of research papers together. 483 00:21:48,119 --> 00:21:51,040 Speaker 1: So first one we pulled up today Susie, is from PubMed, 484 00:21:51,119 --> 00:21:53,280 Speaker 1: which is a very reputable journal, and we're looking at 485 00:21:53,320 --> 00:21:55,320 Speaker 1: diet and acne. So this is a review of the 486 00:21:55,320 --> 00:21:57,600 Speaker 1: evidence from two thousand and nine all the way up 487 00:21:57,640 --> 00:22:00,240 Speaker 1: to twenty twenty. So it's all of the reason search 488 00:22:00,280 --> 00:22:03,320 Speaker 1: papers that have looked at diet and acne. So overall 489 00:22:03,400 --> 00:22:08,000 Speaker 1: what met their criteria. Where fifty three articles that met 490 00:22:08,000 --> 00:22:10,040 Speaker 1: the criteria for what they were looking at, so eleven 491 00:22:10,080 --> 00:22:14,639 Speaker 1: were interventional clinical studies and forty two or more observational 492 00:22:14,680 --> 00:22:17,080 Speaker 1: type studies. Now I must say this is looking at 493 00:22:17,119 --> 00:22:19,520 Speaker 1: diet and acne. This isn't a couple of pimples here 494 00:22:19,520 --> 00:22:22,120 Speaker 1: and there. This is diagnosed acne. 495 00:22:22,119 --> 00:22:22,760 Speaker 2: Put it that way. 496 00:22:23,040 --> 00:22:25,879 Speaker 1: So basically, what the conclusions were from all of this 497 00:22:26,400 --> 00:22:29,520 Speaker 1: was that diet does play a role in acne. But 498 00:22:29,720 --> 00:22:32,480 Speaker 1: the dairy component is still a little bit kind of 499 00:22:32,520 --> 00:22:35,560 Speaker 1: on the fence. So what this review show that overall 500 00:22:35,720 --> 00:22:41,640 Speaker 1: acne promoting factors or foods included high GI and GL foods, 501 00:22:41,640 --> 00:22:44,879 Speaker 1: so foods with a high glycemic index. So if you're 502 00:22:44,920 --> 00:22:46,800 Speaker 1: not sure what that is, a quick little google saying 503 00:22:46,800 --> 00:22:48,960 Speaker 1: foods that a high GI will sort of show you. 504 00:22:49,200 --> 00:22:51,280 Speaker 1: And a lot of them are our overly process or 505 00:22:51,320 --> 00:22:54,760 Speaker 1: our ultraprocessed foods, our biscuits, our sweets, our cakes, things 506 00:22:54,760 --> 00:22:57,359 Speaker 1: that we're indulging in a little bit too much, you know, juice, 507 00:22:57,440 --> 00:23:01,760 Speaker 1: is smoothies, that sort of thing. Now, products were shown 508 00:23:01,920 --> 00:23:05,240 Speaker 1: to promote acne, but there's a little there's a couple 509 00:23:05,280 --> 00:23:07,840 Speaker 1: of caveats around that. So what a lot of the 510 00:23:07,880 --> 00:23:11,639 Speaker 1: study showed was that full fat and whole fat quality 511 00:23:11,760 --> 00:23:14,480 Speaker 1: dairy really didn't do too much. It was really the 512 00:23:14,560 --> 00:23:17,679 Speaker 1: low fat or the skim dairy that seemed to do worse, 513 00:23:17,760 --> 00:23:20,240 Speaker 1: and the way protein that seemed to do worse as 514 00:23:20,240 --> 00:23:23,520 Speaker 1: well for some people of some backgrounds. And the next 515 00:23:23,560 --> 00:23:25,280 Speaker 1: study that I'm going to go through will say that 516 00:23:25,320 --> 00:23:28,280 Speaker 1: a little bit more so it's the high GIGL loads 517 00:23:28,280 --> 00:23:30,879 Speaker 1: of foods. Dairy is kind of hit and miss but 518 00:23:31,080 --> 00:23:33,760 Speaker 1: was more shown to be acne promoting in some studies 519 00:23:34,000 --> 00:23:37,960 Speaker 1: high fat foods chocolate they've singled out chocolate by itself 520 00:23:38,119 --> 00:23:40,840 Speaker 1: has been shown to be acne promoting. Now, the acne 521 00:23:40,880 --> 00:23:45,320 Speaker 1: protective factors included our good fats like Susie mentioned our salmon's, 522 00:23:45,359 --> 00:23:48,400 Speaker 1: our avocado extraversion, olive, wilter, nuts, and seeds, and then 523 00:23:48,400 --> 00:23:51,040 Speaker 1: increasing fruit and vegetable intake as well was shown to 524 00:23:51,040 --> 00:23:54,919 Speaker 1: be acne promoting. So it's interesting with the dairy, things 525 00:23:55,040 --> 00:23:59,120 Speaker 1: like milk, cream, ice cream and some types of cheeses 526 00:23:59,160 --> 00:24:02,320 Speaker 1: were more acne promoting. Was the better types of dairy, 527 00:24:02,600 --> 00:24:05,239 Speaker 1: the good quality Greek yogurts, the kafir, that sort of thing. 528 00:24:05,240 --> 00:24:07,840 Speaker 1: The fermented types of dairy when really shown to be 529 00:24:07,920 --> 00:24:11,600 Speaker 1: more neutral or even more positive. So the second review 530 00:24:11,640 --> 00:24:14,360 Speaker 1: I wanted to go through Susie was in the American 531 00:24:14,400 --> 00:24:17,240 Speaker 1: Academy of Dermatology in that journal, so it's quite a 532 00:24:17,240 --> 00:24:19,560 Speaker 1: big journal as well. It was called Diet and Acne, 533 00:24:19,600 --> 00:24:22,919 Speaker 1: a systematic review from twenty twenty two, so this is 534 00:24:23,040 --> 00:24:26,320 Speaker 1: very recent. This one went through a literature search of 535 00:24:26,440 --> 00:24:29,640 Speaker 1: four hundred and ten articles, where thirty four of those 536 00:24:29,760 --> 00:24:33,439 Speaker 1: articles met the inclusion criteria for what this study was 537 00:24:33,480 --> 00:24:35,520 Speaker 1: really looking at, and I was really looking at the 538 00:24:35,560 --> 00:24:39,680 Speaker 1: effects of diet on acne. So what the conclusion from 539 00:24:39,720 --> 00:24:44,080 Speaker 1: this very large systematic review was was again that foods 540 00:24:44,080 --> 00:24:48,040 Speaker 1: with a high glycemic index or an increased glycemic load 541 00:24:48,600 --> 00:24:52,200 Speaker 1: and a large carbohydrate load had a modest yet significant 542 00:24:52,640 --> 00:24:58,080 Speaker 1: pro acnegenic effect on adults. Now, increased dairy consumption may 543 00:24:58,400 --> 00:25:02,480 Speaker 1: have a pro acinogenic effect in selected populations, such as 544 00:25:02,600 --> 00:25:05,640 Speaker 1: those with a Western style diet. So if you've got 545 00:25:05,680 --> 00:25:09,159 Speaker 1: a poor quality diet and a large dairy intake, it 546 00:25:09,200 --> 00:25:12,960 Speaker 1: has been shown to be more acne promoting. Put it 547 00:25:13,000 --> 00:25:15,320 Speaker 1: that way, if you've got a great quality diet, your 548 00:25:15,359 --> 00:25:18,439 Speaker 1: dairy consumption is normally you're not having four cups of 549 00:25:18,440 --> 00:25:20,720 Speaker 1: milk a day, and it's the right type of dairy. 550 00:25:20,720 --> 00:25:22,679 Speaker 1: You're not having ice cream every single night, you're not 551 00:25:22,720 --> 00:25:25,239 Speaker 1: having cream with your pancakes every single morning. If it's 552 00:25:25,280 --> 00:25:28,199 Speaker 1: good quality yoga and its fermented types of dairy, that 553 00:25:28,280 --> 00:25:30,840 Speaker 1: has actually been shown to be completely fine. So the 554 00:25:30,880 --> 00:25:34,040 Speaker 1: impact of your diet was very dependent on sex and 555 00:25:34,040 --> 00:25:37,200 Speaker 1: ethnicity as well. And then the final conclusion of this 556 00:25:37,640 --> 00:25:41,880 Speaker 1: research paper was that further randomized control trials were completely 557 00:25:41,920 --> 00:25:45,399 Speaker 1: necessary to fully kind of characterize and pull out the 558 00:25:45,440 --> 00:25:50,080 Speaker 1: potential associations between diet and exercise. So unfortunately I can't 559 00:25:50,080 --> 00:25:52,240 Speaker 1: give a yes or no answer in terms of does 560 00:25:52,320 --> 00:25:55,080 Speaker 1: dairy make my skin worse? But it does seem to 561 00:25:55,080 --> 00:25:59,199 Speaker 1: be that dairy in combination where the Western style diet 562 00:25:59,520 --> 00:26:02,119 Speaker 1: did have more an effect on acne. And again, this 563 00:26:02,200 --> 00:26:04,480 Speaker 1: isn't just a couple of pimples every now and then. 564 00:26:04,640 --> 00:26:08,879 Speaker 1: This is acne, so a specific medical skin condition. And 565 00:26:08,960 --> 00:26:11,280 Speaker 1: it really does come back to the quality of your diet. 566 00:26:11,320 --> 00:26:13,080 Speaker 1: If you've got a whole food diet, if you eat 567 00:26:13,119 --> 00:26:17,280 Speaker 1: really well, you know you're regulating those other environmental factors 568 00:26:17,280 --> 00:26:20,919 Speaker 1: that we talked about, the sun exposure, the smoking, the alcohol. 569 00:26:21,280 --> 00:26:23,600 Speaker 1: I really don't think that dairy does too much, but 570 00:26:23,680 --> 00:26:25,920 Speaker 1: I think if for most people, what I would try 571 00:26:25,920 --> 00:26:27,920 Speaker 1: to do is go from skim or low fat dairy 572 00:26:27,960 --> 00:26:29,920 Speaker 1: to full fat and see if that makes a difference. 573 00:26:30,080 --> 00:26:32,280 Speaker 1: Take out any way protein power to see if that 574 00:26:32,280 --> 00:26:35,280 Speaker 1: makes a difference before you're cutting out dairy completely overall. 575 00:26:35,400 --> 00:26:37,679 Speaker 1: Because it's a really important source of calcium for most 576 00:26:37,720 --> 00:26:39,320 Speaker 1: of us in our diet. It's a great source of 577 00:26:39,359 --> 00:26:42,080 Speaker 1: protein as well, and so it doesn't have to be 578 00:26:42,119 --> 00:26:44,000 Speaker 1: taken out, but it also doesn't have to be included 579 00:26:44,160 --> 00:26:45,679 Speaker 1: if you choose not to if you find that it 580 00:26:45,720 --> 00:26:48,960 Speaker 1: really does make an effect in terms of, you know, 581 00:26:49,240 --> 00:26:52,120 Speaker 1: making your acne worse basically. So it's not a yes 582 00:26:52,240 --> 00:26:54,480 Speaker 1: or no answer, but it really does come down to 583 00:26:54,520 --> 00:26:57,439 Speaker 1: the quality of your diet overall and the quality of 584 00:26:57,480 --> 00:27:00,320 Speaker 1: the dairy products that you're eating overall as well. 585 00:27:00,520 --> 00:27:02,160 Speaker 2: Yeah, but it comes up all the time. 586 00:27:02,240 --> 00:27:04,560 Speaker 3: I agree, and when we were discussing it before we recorded, 587 00:27:04,640 --> 00:27:06,440 Speaker 3: I had to be honest, it's just really not my 588 00:27:06,600 --> 00:27:09,920 Speaker 3: area because people who choose not to have dairy really 589 00:27:09,920 --> 00:27:12,000 Speaker 3: feel strongly about it. So that was a really good 590 00:27:12,040 --> 00:27:15,600 Speaker 3: summary of the research. And it's like all these areas again. 591 00:27:15,680 --> 00:27:18,000 Speaker 3: You know, in the past five years, we've learned so 592 00:27:18,080 --> 00:27:20,400 Speaker 3: much about digestive health, and I think we will continue 593 00:27:20,440 --> 00:27:24,000 Speaker 3: to learn about the direct relation in this area of 594 00:27:24,080 --> 00:27:26,320 Speaker 3: dairy to skin. But it was a really good summary, 595 00:27:26,400 --> 00:27:27,280 Speaker 3: so I'm very helpful. 596 00:27:27,520 --> 00:27:29,080 Speaker 1: Oh Anie, Well, that brings us to the end of 597 00:27:29,119 --> 00:27:31,840 Speaker 1: our very special skin episode today, and if you haven't 598 00:27:31,840 --> 00:27:33,760 Speaker 1: done so already, we would love if you subscribe to 599 00:27:33,800 --> 00:27:36,000 Speaker 1: our podcast and also head to our website, which is 600 00:27:36,040 --> 00:27:38,720 Speaker 1: the nutritioncouch dot com. On there you will find our 601 00:27:38,760 --> 00:27:42,160 Speaker 1: brand new takeaway Guide. Also, our product Guard as well 602 00:27:42,240 --> 00:27:44,080 Speaker 1: is still available on the website, and of course our 603 00:27:44,160 --> 00:27:46,960 Speaker 1: recordings from our live events last year. We talked about 604 00:27:47,000 --> 00:27:50,440 Speaker 1: sustainable fat loss, gut health and hormones, still very very 605 00:27:50,560 --> 00:27:53,280 Speaker 1: very relevant information. It was really well received. We had 606 00:27:53,480 --> 00:27:55,600 Speaker 1: hundreds of people at our events and the recording is 607 00:27:55,640 --> 00:27:57,760 Speaker 1: available for you to watch anywhere in the world from 608 00:27:57,760 --> 00:27:59,760 Speaker 1: the comfort of your own home. It's still available on 609 00:27:59,800 --> 00:28:02,840 Speaker 1: the tritioncouch dot com and we will catch everybody in 610 00:28:02,960 --> 00:28:03,800 Speaker 1: next week's episode. 611 00:28:03,880 --> 00:28:04,560 Speaker 2: Have a great week.