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Speaker 1: When was the last time that you had a blood

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Speaker 1: test where the results normal? Did you have a little

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Speaker 1: up or down in some of the numbers?

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Speaker 2: Well.

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Speaker 1: On today's episode of The Nutrition Couch, we chat what

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Speaker 1: is normal versus what is optimal on your blood test

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Speaker 1: results and some of the numbers that you really should

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Speaker 1: be aiming for. Hi, I'm Leanne Wood and I'm Toddy Burrow,

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Speaker 1: and together we bring you The Nutrition Couch, the weekly

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

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Speaker 1: you need to know in the world of nutrition today.

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Speaker 1: As well as blood tests. We have a new study

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Speaker 1: that deep dives and nutrient dangers associated with GLP one use.

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Speaker 1: We have a new cereal toper that our listener sent

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Speaker 1: in for us to review, and our listener question is

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Speaker 1: all about takeaways. But to kick us up today, Susie,

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Speaker 1: we are chatting blood tests because you saw an interesting

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Speaker 1: post I think linked to longevity online and I did

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Speaker 1: a swipe across post a couple of weeks ago, which

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Speaker 1: gained quite a lot of traction because people are really

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Speaker 1: interested in this. So we'll start up the segment by

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Speaker 1: saying that we are not doctors and you should always

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Speaker 1: get medical advice, but as clinical dieticians. We do interpret

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Speaker 1: some of these results for our clients, and we do

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Speaker 1: often send them back to have further conversations with their

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Speaker 1: doctors or sometimes say all right, now, we want you

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Speaker 1: to go back and get this additional test because this

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Speaker 1: alone and isolation doesn't really give us a full picture.

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Speaker 1: So it is worth always having what we like to

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Speaker 1: call a multidisciplinary team, you know, people sort of in

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Speaker 1: your corner at all times, looking at for a broad

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Speaker 1: range of things, not just one specific result on a

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Speaker 1: very specific blood test. Because often women are always told

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Speaker 1: you're fine, everything's normal, and you know, you see it

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Speaker 1: time and time again, and they just they feel awful

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Speaker 1: and they know in themselves like this isn't normal. I

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Speaker 1: shouldn't be feeling this way. Or I'm doing the same

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Speaker 1: thing I was doing twelve months ago, yet I feel

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Speaker 1: absolutely awful doing it, like something is off. So we

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Speaker 1: thought we'd bring to the segment the top five or

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Speaker 1: so blood mark is that we tend to see for

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Speaker 1: busy women. So today we're going to cover Google's iron,

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Speaker 1: vitamin D, lipids, thyroid, and estrogen. And I think they're

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Speaker 1: probably the biggest ones that busy women should be getting

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Speaker 1: tested in my opinion, once a year. So if you

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Speaker 1: are listening and you haven't had a blood or you

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Speaker 1: literally can't remember the last time you had a blood test,

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Speaker 1: it's probably time to pop off to the doctor and

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Speaker 1: go and get some of these things checked. Because you

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Speaker 1: know a lot of people are not even symptomatic. You know,

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Speaker 1: some of these ranges might be out of range and

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Speaker 1: you don't really have any symptoms yet. So it is

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Speaker 1: always a really good idea to get a regular blood

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Speaker 1: test once a year because then you know what your

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Speaker 1: baseline is. So if some of these markers start moving

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Speaker 1: too high or too low, you'll know if that is

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Speaker 1: a bit different compared to your normal baseline. So the

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Speaker 1: first one is what we call fasting glucose, and along

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Speaker 1: with that goes HbA one C, which is a measure

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Speaker 1: or marker of your three monthly average of your glucose.

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Speaker 1: So in Australia, a normal fasting glucose on a blood

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Speaker 1: test is about three point six to five point four

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Speaker 1: million miles a liter. Anything above five point five is

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Speaker 1: sort of that impaired glucose, sort of pre diabetes, and

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Speaker 1: anything over seven that million miles a liter is considered

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Speaker 1: you know, diabetes in Australia. So technically, if you were

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Speaker 1: to see five point four on your fasting glucose, this

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Speaker 1: is still considered normal. But Susie and I work with

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Speaker 1: a lot of busy women who are trying to lose weight,

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Speaker 1: who might have some metabolic insufficiencies, and if we saw

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Speaker 1: something like that on a blood test, we wouldn't immediately

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Speaker 1: freak out. We wouldn't immediately say or you need to medication,

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Speaker 1: but we would kind of have a think about it

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Speaker 1: and say or right from a metabolic health perspective, you

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Speaker 1: know anything above sort of that five point three five

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Speaker 1: point four is starting to creep up there, right, And

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Speaker 1: then in line we'd look at HBO and C as well.

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Speaker 1: So is that HBO and C over time creeping up?

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Speaker 1: Has that gone from five point one to perhaps five

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Speaker 1: point four or five point seven now? And is that

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Speaker 1: creeping out? Because things like this alongside like a waste

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Speaker 1: measurement and also looking at you know, your muscle mass,

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Speaker 1: your fat mass and that distribution may suggest things like

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Speaker 1: early insulin resistance or pre diabetes, which for a lot

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Speaker 1: of you know clients in Australia, they're not really getting

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Speaker 1: diagnosed with these things until they're full blown diabetic. So

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Speaker 1: that's the first one. The next one we see a

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Speaker 1: lot is linked to iron, particularly ferotum. So in Australia

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Speaker 1: with our labs, ferretin is generally about fifteen to one

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Speaker 1: hundred and fifty, so that is a very very wide range.

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Speaker 1: And I often see women who come back with a

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Speaker 1: blood test with a ferretin of like sixteen or seventeen

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Speaker 1: and they're like, oh no, the doctor said that it's fine,

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Speaker 1: and technically it is within range. Technically it is normal.

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Speaker 1: But if a mens raating woman had a ferretin level

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Speaker 1: that low, they are going to feel so much better

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Speaker 1: once their ferretin is honestly above like at least fifty,

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Speaker 1: if not seventy or eighty or close to one hundred,

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Speaker 1: particularly if they are someone who is postpartum, they are

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Speaker 1: actually symptomatic, like they're quite fatigued, they're training heavily and

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Speaker 1: they menstrate regularly because that ferretin level can you keep

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Speaker 1: dropping over time as well. So often I see that

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Speaker 1: a lot where women are like, I'm just exhausted and

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Speaker 1: their ferretin is so low, but technically it's normal. And

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Speaker 1: alongside that fatigue, often we might see, you know, their

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Speaker 1: hair falling out, really poor exercise tolerance, you know, finding

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Speaker 1: that they're breathing a lot heavier, fatigue, brain fog, all

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Speaker 1: of those things can occur as your hemoglobin starts to drop.

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Speaker 1: So this is a really common one where often we're

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Speaker 1: told that you're fine but actually having an optimal result

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Speaker 1: ie above sort of that fifty to seventy you're going

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Speaker 1: to feel so much better from a symptom perspective and

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Speaker 1: an energy perspective. Now, the next one's Vitamin D and

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Speaker 1: we're quite lucky here in Australia that it is quite

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Speaker 1: well where I live anyway, in Brisbane and Queensland, it

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Speaker 1: can get quite hot, particularly in summer, but coming out

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Speaker 1: of the winter months, I think it's something like thirty

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Speaker 1: percent of Australians have a vitamin D deficiency. So a

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Speaker 1: deficiency in Australia is less than fifty on your blood test.

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Speaker 1: And for an adequate bone health from the Enercrine Society

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Speaker 1: of Australian Osteoporosis Society of Australia, we are looking for

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Speaker 1: adequate bone health over fifty. However, a lot of practitioners

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Speaker 1: actually consider seventy five to one hundred to be the

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Speaker 1: optimal level when we're talking about bone density, muscle strength,

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Speaker 1: and immune health as well. But often you know, women

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Speaker 1: are sitting in that low fifty. So again technically not insufficient,

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Speaker 1: but not necessarily ideal either, particularly in menopausal women where

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Speaker 1: bone density becomes even more important. So that's where i'd

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Speaker 1: really be asking for a copy of your blood test,

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Speaker 1: having a look at that vitamin D and really seeing

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Speaker 1: if you can get your levels up over that you know,

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Speaker 1: seventy five closer to that one hundred range. Again, from

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Speaker 1: a bone health perspective, it's going to be for most

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Speaker 1: healthy women a lot more ideal. Now passive a SUSI

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Speaker 1: in a sect to do estrogen and thyroid. But in

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Speaker 1: terms of lipid again cholesterol levels, a lot of my

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Speaker 1: clients have said, you know, my cholesterol's fine, but really,

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Speaker 1: as dietitians, what we're taking a closer look at LDL,

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Speaker 1: HDL and tricl ride. So your LDL is your quote

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Speaker 1: unquot your bad cholesterol. Your HDL is quote unquote your

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Speaker 1: good cholesterol. So LDL ideally we want less than three HDL,

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Speaker 1: we want more than one, but honestly more than about

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Speaker 1: one point three ideally in women and triglycerides, we often

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Speaker 1: want to see under two. But again this reflects your

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Speaker 1: risk factors. You know, do you have a family history

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Speaker 1: of high cholesterol? Have you had, you know, parents with

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Speaker 1: a heart attack, have you had other issues or are

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Speaker 1: you generally well and healthy, You've had no sort of

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Speaker 1: cardiac issues in your family? Do you also have insulin

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Speaker 1: resistance or diabetes? So context matters when we're looking at

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Speaker 1: some of these numbers as well. Do you have a

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Speaker 1: genetic family history of high cholesterol? All of these sorts

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Speaker 1: of things matter, but actually looking further than just total

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Speaker 1: cholesterol is really really important for a lot of women

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Speaker 1: as well. All right, So as you want to chat

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Speaker 1: through estrogen, because that's an important one for a lot

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Speaker 1: of women as we start getting over that kind of

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Speaker 1: late thirties forties, isn't it?

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Speaker 2: It is? But you're better than I'm not going through

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Speaker 2: the numbers i'd have to normally interpret blood test results

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Speaker 2: from a person of that numbers. I don't memorize all

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Speaker 2: the reference ranges, but I think the main messages I

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Speaker 2: wanted to get across was it's not that one off

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Speaker 2: so often, and I think it's because gpees are pressed

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Speaker 2: for time, and sometimes we're seeing gps that maybe we

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Speaker 2: see you just occasionally, they're not actually someone that we've

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Speaker 2: been invested with our healthy and you might go to a

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Speaker 2: medical center or be looking for a script, and so

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Speaker 2: they're just all they're doing is scanning and looking for

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Speaker 2: abnormal results, whereas a lot of these variables they track

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Speaker 2: over time, particularly things like glucos, vitamin D iron. Absolutely.

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Speaker 2: You know, I had a breastfeeding mum who had low ferretin,

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Speaker 2: and as soon as you've got low ferretin, even if

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Speaker 2: it's within normal range, if it's on the low stage,

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Speaker 2: you will feel like you've been hit by a bus.

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Speaker 2: It is really hard to exercise activities of normal living

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Speaker 2: and encouraging busy mums to oral supplement iron when their

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Speaker 2: ferresin is so low, it's never going to get back

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Speaker 2: to normal ranges. So I think it's more really track

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Speaker 2: yourself over time. Just because the doctor says it's fine

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Speaker 2: doesn't mean it is, particularly if you're exhibiting symptoms. The

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Speaker 2: ones I constantly see are the low ferretin level. And

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Speaker 2: your eye might be normal, but your ferishin or stores

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Speaker 2: are low. Certainly I see it with thyroids. I find

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Speaker 2: that doctors can be you know, I don't want to

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Speaker 2: say blase a, but unless it's really clinical, they won't act,

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Speaker 2: whereas if you can be you know, one point off

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Speaker 2: it being high or low, you often need to act.

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Speaker 2: I've just had a blood test come through now and

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Speaker 2: the doctors said that it's normal, and I've actually looked

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Speaker 2: at bloods and it's not. It's really out of whack,

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Speaker 2: and I would be looking for a second opinion not

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Speaker 2: I think for women listening who are in their forties

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Speaker 2: and fifties, what you're looking for is declining ustrogen over time,

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Speaker 2: so you don't have to wait till you literally have

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Speaker 2: none in your body to act. And of course you

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Speaker 2: have to take into account of contraception and time of

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Speaker 2: month and all those things. But ultimately, if your levels

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Speaker 2: are dropping over time, that is a sign that you

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Speaker 2: are in perry, same as we've seen before. If your

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Speaker 2: LDL cholesterol is creeping up, that indeed, if you're in

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Speaker 2: your forties and fifties, is certainly your imperium moving towards menopause.

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Speaker 2: And that's the time to act with all of those things,

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Speaker 2: because increasing LDL can be simply suggestive of increased information

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Speaker 2: in the body. There are certainly a whole range of

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Speaker 2: dietary things and strategies we can do to help reduce that.

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Speaker 2: That might be a time to introduce plant sterols into

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Speaker 2: your diet. And in the case of estrogen, if you

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Speaker 2: are exhibiting symptoms, and even if you're not, you know these.

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Speaker 2: We know there's beneficial outcomes for women to be optimizing

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Speaker 2: estrogen levels. From a skin health perspective, from a bone

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Speaker 2: health perspective, these are all signs it's time to act,

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Speaker 2: and so I would be looking for declines over time.

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Speaker 2: If your estrogen is reducing year on year out, I

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Speaker 2: would be acting. And it's not enough because even myself,

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Speaker 2: I remember going to the doctor and twelve months prior

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Speaker 2: being told my estrogen was fine, and then going to

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Speaker 2: a gynecologist a year later and telling me that I

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Speaker 2: literally was in menopause like that. It didn't just drop overnight.

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Speaker 2: But I had a doctor who wasn't interpreting it over time,

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Speaker 2: she was just looking at it was still normal. And

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Speaker 2: of course we see it all the time. With glucose.

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Speaker 2: You can see people consistently going from a four millimual

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Speaker 2: per liter fast and glucose up to four point eight,

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Speaker 2: up to five point two, and no one says anything, Well,

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Speaker 2: that's increasing, you're on the way to diabetes. You don't

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Speaker 2: want to wait till you've got diabetes to act. So

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Speaker 2: I would be looking if your gluecose is increasing year

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Speaker 2: in year out, there are issues there with your insulin

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Speaker 2: and you want to be managing it. And certainly your

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Speaker 2: HbA one c if it's on the high end of normal,

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Speaker 2: I would not be happy. You don't want a high HbA,

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Speaker 2: you want low when it comes to aging, because high

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Speaker 2: glucose levels, even if they're still in a normal range,

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Speaker 2: are doing damage to your cell. That's the aging process.

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Speaker 2: That's glucose metabolism, that's insulin action. So these are the

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Speaker 2: ones you want to track over time. And even now,

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Speaker 2: get out your old blood tests and see are these

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Speaker 2: levels of things like glucose of your thioid, hormones of

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Speaker 2: your estrogen. Are they changing over time? That is a

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Speaker 2: signis act when it comes to optimal aging. And I

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Speaker 2: have no doubt lean in future years there will be

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Speaker 2: more and more of these kind of longevity clinics which

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Speaker 2: are looking at preventative health, not just the old school medicine,

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Speaker 2: which is a thing when people are sick. It's prevention

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Speaker 2: now when it comes to health and longevity. So everyone listening,

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Speaker 2: I want you to dig out all your bloods, take

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Speaker 2: a look at those things, and if your glucose is increasing,

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Speaker 2: if your cholesterol is increasing, even if it's still normal

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Speaker 2: for women, particularly in your forties and fifties, it's time

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Speaker 2: to act now before it becomes so bad that it's

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Speaker 2: much much harder to get down. So I don't think

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Speaker 2: we've actually ever discussed this, but I thought it was

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Speaker 2: a really worthwhile discussion and I'm seeing it along line.

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Speaker 2: You've done it as well, And these are the ones

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Speaker 2: that I'm particularly interested in. Certainly iron because I think

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Speaker 2: if you're feeling not great, get your iron back up,

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Speaker 2: because then you'll be in a better position to exercise.

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Speaker 2: Glucose thyroid certainly needs action if it's higher on the

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Speaker 2: low end, and estrogen for women going through those years

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Speaker 2: are three to keep an eye on. And there's more.

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Speaker 2: But yeah, you can traff it over time and you

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Speaker 2: can see the increases.

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Speaker 1: Yeah, definitely, And I think it's really important to reiterate

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Speaker 1: this wasn't a segment to baships they're so busy, they

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Speaker 1: see so many people every single day. We're just saying

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Speaker 1: that at some point you have to take your health

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Speaker 1: into your own hands. You have to be aware of

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Speaker 1: your numbers. As Susie said, get out your own blood

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Speaker 1: tests and actually book a longer appointment with your GP.

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Speaker 1: I know that my GP is wonderful, but her standard

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Speaker 1: appointment is like ten or fifteen minutes. But she does

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Speaker 1: offer a longer consultation if you actually want to have

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Speaker 1: a chat about some of these things. So sometimes the

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Speaker 1: onus does come back on us. We can't just say, oh, well,

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Speaker 1: my GP said it was fine. It is really important

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Speaker 1: to actually be aware of some of these numbers. And

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Speaker 1: I'll quickly run through thyroid because as you said, Susie,

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Speaker 1: it is really really important. And often what we're looking

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Speaker 1: at on blood tests is the TSH and the free

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Speaker 1: T four. But with the TSH that's a really important

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Speaker 1: one because most Australian labs. I've just looked this up.

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Speaker 1: I don't know these numbers off the top of my head, Susie.

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Speaker 1: So if anyone thinks I to, I don't, I'm.

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Speaker 2: Gonna say, Meg PRESI she knowing all the numbers. God

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Speaker 2: I couldn't remember any of them.

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Speaker 1: I just look this up TSH. The reference range in

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Speaker 1: Australia is zero point four to four, and that is

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Speaker 1: sometimes up to four point five. So technically a TSH

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Speaker 1: of three point eight is you know, generally considered quite normal.

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Speaker 1: But if you aren't LinkedIn with an endochronologist, you're seeing

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Speaker 1: a fertility specialist. Often these specialists prefer to see numbers

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Speaker 1: between you know, one to two point five. We don't

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Speaker 1: want too low, we don't want too high, particularly if

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Speaker 1: you are somebody who was trying to conceive, you're in perimenopause,

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Speaker 1: you're in menopause, or you're quite symptomatic. And from a

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Speaker 1: thyroid perspective, a lot of the symptoms that we see

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Speaker 1: women present with our you know, difficulty losing way to

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Speaker 1: weight gain, fatigue, constipation, or just a really low mood

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Speaker 1: as well. So a lot of times we're told, oh,

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Speaker 1: your theroid is fine. Technically yes, but is it optimal?

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Speaker 1: Not always, So these are just some of the things

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Speaker 1: to be aware of. You might be told that it's fine,

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Speaker 1: but fine is very different to optimal. And I don't

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Speaker 1: know about you, Susie, but you know, most of us

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Speaker 1: actually prefer optimal. So it is a really good I

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Speaker 1: guess segment or discussion to just say, all right, we

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Speaker 1: need to have a little bit of owners here, and

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Speaker 1: we need to be aware of some of these numbers

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Speaker 1: and sort of have an extra conversation with doctors, perhaps

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Speaker 1: fire the specialists who will give us a little bit

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Speaker 1: more time in the room and have a chat about

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Speaker 1: some of these numbers. And for some of these things

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Speaker 1: they actually do require specialists, not just general GPS. If

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Speaker 1: you're really worried about your thyroid function, perhaps it's time

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Speaker 1: to get a referral and go and see and end

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Speaker 1: a chronologist. Sometimes, you know, GPS aren't actually the best

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Speaker 1: people to be interpreting and giving additional things for some

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Speaker 1: of these numbers. Sometimes that is up to more so

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Speaker 1: as specialists. So I do think it is a really important.

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Speaker 2: Well, I think it's more I think, coming back to

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Speaker 2: the GP conversation, I think it's more the difference between

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Speaker 2: sort of what's the word for it, like acute medicine

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Speaker 2: versus preventative Look like, what is the word wanking preventative health?

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Speaker 1: Yeah, yeah, preventative health, yeah.

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Speaker 2: Holistic health. I think I don't because I think that

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Speaker 2: you can go to a specialist and have exactly the

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Speaker 2: same feedback. You know, I can send people to endose

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Speaker 2: in their life. It's normal. You've got to have a

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Speaker 2: medical professionals who's interested in preventative type of health. And

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Speaker 2: there's more and more of those integrative clinics popping up

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Speaker 2: where they're looking at optimizing health versus just checking that

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Speaker 2: you're not clinical. So keep one that medical training is

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Speaker 2: very much was a clinical focus when people are sick,

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Speaker 2: when there's an issue, when people are on well, Whereas

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Speaker 2: there's a shift now to that more integrative health professional,

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Speaker 2: longevity clinics, preventive medicine. That's the ones who are going

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Speaker 2: to have a special eye for that versus you know,

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Speaker 2: acute doctors who are looking for issues and basically to

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Speaker 2: fix them because that's a very traditional medical model. So

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Speaker 2: you've sort of got to get yourself to the right person,

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Speaker 2: I would say, because I've had clients. You know, it's

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Speaker 2: not bagging up medical doctors by any means. Same with dietitians.

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Speaker 2: You're going to get dietitians who are better at more

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Speaker 2: acute clinical conditions versus preventative help. But I think that

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Speaker 2: it is you want someone who has that background and interest,

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Speaker 2: rather than there's a problem, let's fix it. You've got

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Speaker 2: to sort of research and be across people who have

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Speaker 2: that interest. There's more and more of them popping up

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Speaker 2: everywhere because you spent a lot. Specialist are so expensive,

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Speaker 2: like you've got to make sure you're actually getting value,

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Speaker 2: like how much they are hundreds and hundreds of dollars,

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Speaker 2: So you've got to be the right person.

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Speaker 1: Some of those integrative clinics, though, so I think it

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Speaker 1: is important if you do go to one that it

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Speaker 1: actually does have a proper medical professional in there. It's

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Speaker 1: not just like a holistic woo woo, you know, so

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Speaker 1: and so, because you know, there are a lot of

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Speaker 1: different specialties who are calling themselves doctors who aren't technically

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Speaker 1: medical doctors, right, Like I think osteopaths and cairos can

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Speaker 1: call themselves doctors, but they're not actual medical doctors. So

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Speaker 1: just be aware of that as well. If you're going

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Speaker 1: for some medical advice, make sure you are seeing a

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Speaker 1: medical doctor, because I do really think that that science

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Speaker 1: and that evidence based background is still very very important.

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Speaker 1: But I think a lot of these integrated clinics aren't

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Speaker 1: necessarily run by medical doctors, and in my opinion, that

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Speaker 1: is riskier than moving outside of a GP in my opinion.

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Speaker 2: True, I was looking at there was sort of one

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Speaker 2: of these doctors online who you know, they seem to

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Speaker 2: know everything. And then when I looked to as a

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Speaker 2: cairopractor and I was like, I may you specistic water

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Speaker 2: backs really like, definitely check. You want a medical doctor

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Speaker 2: who's a medical training one hundred percent. And that's the

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Speaker 2: good thing about some of those sort of online people

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Speaker 2: like doctor merklea Harbor, They're very well qualified. So always

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Speaker 2: certainly do a little bit of a check there. All right.

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Speaker 2: Another medical topic that to go to our fancy was

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Speaker 2: there was some data that came out just this week

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Speaker 2: actually looking at golp one medications. And I know we've

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Speaker 2: talked about this several times recently, but the reason we

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Speaker 2: have talking about it is a lot of people are

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Speaker 2: using them because suddenly they've become readily available. It's moved

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Speaker 2: passways and pick. Now you've got access ready access to

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Speaker 2: Manjarra with Gobi, and people are like, well less scared.

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Speaker 2: I see medical professionals openly prescribing them for weight loss.

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Speaker 2: I guess you know, people go to a doctor and

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Speaker 2: they're winging about weight and a doctor would say, well,

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Speaker 2: do you want to try medication? So it's sort of

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Speaker 2: become a lot more common. But there was a warning

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Speaker 2: raised in relation to nutrient deficiencies, and this was an

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Speaker 2: interesting one because it's a nutrient deficiency that doesn't come

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Speaker 2: off of firm, but medical doctors are seeing it more

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Speaker 2: because of the impact that a golp one can have

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Speaker 2: on appetite. So this doesn't surprise me leand because what

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Speaker 2: I've also seen is if I'm working with a client

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Speaker 2: on it with a golp one, and often it's clients

398
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Speaker 2: who haven't started, they've already been on one and the

399
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Speaker 2: weight loss is slowed, so they'll come to see what's

400
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Speaker 2: going on with the diet. And what I notice is,

401
00:19:11,080 --> 00:19:15,560
Speaker 2: unlike earlier in time where GPS might be prescribing a

402
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Speaker 2: manjara for example, I like to keep the dose low

403
00:19:19,520 --> 00:19:22,040
Speaker 2: and then work in conjunction with diet and exercise, because

404
00:19:22,040 --> 00:19:24,280
Speaker 2: then I find you using the golp one as at all,

405
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Speaker 2: but you're ultimately changing lifestyle and minimizing muscle wasting, which

406
00:19:28,359 --> 00:19:31,879
Speaker 2: comes from significantly reducing calorie intake and thus helping to

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Speaker 2: protect metabolism. But I'm seeing more and more doctors are

408
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Speaker 2: just following the recommendation from pharmaceutical companies, which is to

409
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Speaker 2: bump it up, so you can go from sort of

410
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Speaker 2: a doseive so and so to just continue to put

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Speaker 2: it right up. And of course for most people how

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Speaker 2: they respond is they stop eating, and they might be

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Speaker 2: eating five hundred, eight hundred calories per day, but that's really,

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Speaker 2: I would say, metabolically damaging. And I've always argued that

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Speaker 2: with eight hundred calorie diets, I don't know who, I

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Speaker 2: don't care who is promoted them in the media. As

417
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Speaker 2: a dietitian, I have fundamental issues with diets that are

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Speaker 2: that low in calories for anyone, particularly for people who

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Speaker 2: are hundred killows or more, because that means you will

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Speaker 2: be wasting a serious amount of muscle mass and really

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Speaker 2: basically just stringing metabolism of time. But what the Systematic

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Speaker 2: Review publishes this week found was that users of GLP

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Speaker 2: ones were at extremely high risk of developing vitamin C deficiency.

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Speaker 2: So if that doesn't sound familiar, I want you to

425
00:20:22,760 --> 00:20:26,080
Speaker 2: think Captain Cook and Scurvy on the first fleet, where

426
00:20:26,520 --> 00:20:29,000
Speaker 2: the travelers didn't have access to fresh friuting vegetables for

427
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Speaker 2: months at a time and actually became deficient and vitamin C.

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Speaker 2: And this is a nutrient retake the ground and vitamin C.

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Speaker 2: It's primarily in citrus fruits, kiwe fruit, but also leafy

430
00:20:39,280 --> 00:20:44,080
Speaker 2: green vegetables, tomatoes, sweet potato, red capsicum, and we need

431
00:20:44,320 --> 00:20:47,239
Speaker 2: a minimum of about forty milligrams per day, but I

432
00:20:47,240 --> 00:20:50,600
Speaker 2: would argue that upwards intakes of one hundred the close

433
00:20:50,680 --> 00:20:52,800
Speaker 2: to the higher basically the better because it's a water

434
00:20:52,840 --> 00:20:56,520
Speaker 2: soluble vitamin. You'll excreep with no damage. Higher amounts I

435
00:20:56,600 --> 00:20:58,639
Speaker 2: myself actually take and make a jose of vitamin C

436
00:20:58,800 --> 00:21:02,760
Speaker 2: now as an antiaging supplement, and it's sort of one

437
00:21:02,800 --> 00:21:04,480
Speaker 2: of those things you can do to protect the cell,

438
00:21:04,760 --> 00:21:08,920
Speaker 2: but also very powerfully involved in immune function and wound healing.

439
00:21:09,280 --> 00:21:12,040
Speaker 2: And so, yeah, that was an interesting one, but it

440
00:21:12,040 --> 00:21:14,920
Speaker 2: doesn't surprise me Land because when people are not eating

441
00:21:14,960 --> 00:21:17,960
Speaker 2: a lot, what happens is they instantly ditch their salad

442
00:21:17,960 --> 00:21:19,840
Speaker 2: and veggie. So they're usually not eating a lot of

443
00:21:19,880 --> 00:21:23,160
Speaker 2: that anyway, so their daily intake might be something along

444
00:21:23,200 --> 00:21:25,560
Speaker 2: the lines of a coffee or a protein shake because

445
00:21:25,560 --> 00:21:28,720
Speaker 2: they're told everyone's told all protein, protein, protein, so they're

446
00:21:28,760 --> 00:21:32,080
Speaker 2: focusing on that protein yogurt, and then they'll have lunch.

447
00:21:32,200 --> 00:21:36,600
Speaker 2: So what's quick and easy to grab if they're hungry again, milk, coffee, sushi,

448
00:21:37,280 --> 00:21:40,639
Speaker 2: that kind of food that's easy to eat. Snacks. If

449
00:21:40,640 --> 00:21:42,520
Speaker 2: people are snacking, they'll have a snap bar as I

450
00:21:42,560 --> 00:21:45,240
Speaker 2: talk about often, very rarely you people grab a piece

451
00:21:45,280 --> 00:21:47,960
Speaker 2: of fruit and then dinner. You know, they're sticking to

452
00:21:48,000 --> 00:21:50,600
Speaker 2: protein and they're not getting you know, two cups three

453
00:21:50,640 --> 00:21:54,080
Speaker 2: cups of brightly colored veggies. So it doesn't surprise me,

454
00:21:54,160 --> 00:21:56,080
Speaker 2: but I thought it was a worthwhile discussion. That was

455
00:21:56,119 --> 00:22:00,359
Speaker 2: a systematic review published by Australias Hunting Medical Research Institute.

456
00:22:00,640 --> 00:22:04,919
Speaker 2: It was found that people are simply not getting the

457
00:22:04,920 --> 00:22:07,400
Speaker 2: bulk of nutrient rich food. So while they're maybe losing weight,

458
00:22:07,400 --> 00:22:09,720
Speaker 2: they're not only healthy. It doesn't it's not an indicator

459
00:22:09,760 --> 00:22:12,320
Speaker 2: of health. So yeah, I thought it was just a

460
00:22:12,359 --> 00:22:15,240
Speaker 2: good discussion that people listening who are considering or taking

461
00:22:15,240 --> 00:22:18,960
Speaker 2: weight loss medication. You know, I'm not suggesting a supplements

462
00:22:19,000 --> 00:22:20,640
Speaker 2: the idea. I'm saying you've got to make sure you're

463
00:22:20,640 --> 00:22:23,240
Speaker 2: still getting your fresh food in basically if you're on

464
00:22:23,280 --> 00:22:26,040
Speaker 2: a GLP one at every meal. So for example, you'd

465
00:22:26,040 --> 00:22:28,480
Speaker 2: want to have berries or fruit with your protein yogurt

466
00:22:28,560 --> 00:22:31,119
Speaker 2: or smoothie. You'd want to make sure there's vegetables or

467
00:22:31,119 --> 00:22:33,680
Speaker 2: salad at both lunch and dinner, even though the volumes

468
00:22:33,720 --> 00:22:36,520
Speaker 2: are significantly reduced. And I have many clients yand who

469
00:22:36,520 --> 00:22:38,040
Speaker 2: don't even need a bit of food a day now.

470
00:22:38,200 --> 00:22:40,320
Speaker 2: They've cut it all out in favor of protein snacks,

471
00:22:40,320 --> 00:22:42,159
Speaker 2: which is good on one hand, but I'm saying to

472
00:22:42,200 --> 00:22:44,639
Speaker 2: my clients, add an apple, Have an apple, Have a peach,

473
00:22:44,800 --> 00:22:48,160
Speaker 2: like you need that nutrient to get even the minimal

474
00:22:48,320 --> 00:22:50,760
Speaker 2: amounts of vitamin seed little and the optimal amounts, which

475
00:22:50,760 --> 00:22:53,200
Speaker 2: I would argue probably upwards of one hundred milligrams per day,

476
00:22:53,280 --> 00:22:55,639
Speaker 2: not just forty which is the recommended dietary intake.

477
00:22:56,359 --> 00:22:58,159
Speaker 1: Well, fun fact they are out of season at the

478
00:22:58,200 --> 00:23:01,120
Speaker 1: Moment's ran key is but two gold qiwifruit a day

479
00:23:01,200 --> 00:23:02,959
Speaker 1: will give you more than one hundred percent of your

480
00:23:03,000 --> 00:23:06,080
Speaker 1: vitamin C requirements. So if you're lacking in your vitamin C,

481
00:23:06,240 --> 00:23:08,960
Speaker 1: add some gold queue fruits in particular, not the green ones,

482
00:23:09,000 --> 00:23:11,960
Speaker 1: the gold ones to your diet. But I've actually seen

483
00:23:12,000 --> 00:23:13,800
Speaker 1: a client when I was working at the hospital, so

484
00:23:14,240 --> 00:23:16,159
Speaker 1: I don't know six seven, eight years ago now, and

485
00:23:16,160 --> 00:23:18,400
Speaker 1: then Referrel came through and it said scurvy, and I

486
00:23:18,440 --> 00:23:21,280
Speaker 1: was like, what, like, surely this is like an error

487
00:23:21,359 --> 00:23:24,399
Speaker 1: or something. And they were throwing a proper ketogenic diet,

488
00:23:24,440 --> 00:23:28,159
Speaker 1: like they were counting the carbohydrates in lettus basically like

489
00:23:28,200 --> 00:23:31,360
Speaker 1: they were too a tea, very very high kutogenic diet

490
00:23:31,400 --> 00:23:33,640
Speaker 1: for weight loss, and not eating any fruits and veggies

491
00:23:33,640 --> 00:23:35,720
Speaker 1: as I said, like a tiny piece of lettuce a day.

492
00:23:35,720 --> 00:23:38,120
Speaker 1: And that was it because I was so worried about

493
00:23:38,160 --> 00:23:41,080
Speaker 1: the carbohydrates. And the big symptoms they had were bleeding

494
00:23:41,119 --> 00:23:43,600
Speaker 1: gums and they had a lot of these, like they

495
00:23:43,600 --> 00:23:45,800
Speaker 1: weren't wound so much, but they just had these sort

496
00:23:45,840 --> 00:23:48,360
Speaker 1: of like spots on their skin and they wouldn't heal properly.

497
00:23:48,520 --> 00:23:50,199
Speaker 1: And then they were complaining about their hair and their

498
00:23:50,240 --> 00:23:52,639
Speaker 1: nails being really brittle as well. So they're probably the

499
00:23:52,640 --> 00:23:56,520
Speaker 1: biggest signs of a vitamin C deficiency. Also things like anemia,

500
00:23:56,720 --> 00:23:59,479
Speaker 1: just difficulties with your teeth and your gums, really easy

501
00:23:59,560 --> 00:24:02,840
Speaker 1: bruise and really rough or scaly skin can be some

502
00:24:02,920 --> 00:24:05,800
Speaker 1: really really big ones and wounds not healing properly or

503
00:24:06,359 --> 00:24:08,560
Speaker 1: you know, just really brittle hair that falls out. They're

504
00:24:08,560 --> 00:24:11,240
Speaker 1: probably the biggest science of a vitamin seed deficiency, so

505
00:24:11,600 --> 00:24:13,520
Speaker 1: you know it would be something. You know, we all

506
00:24:13,560 --> 00:24:15,680
Speaker 1: got told about scurvy when we went through our training

507
00:24:15,720 --> 00:24:18,399
Speaker 1: at university, but I'm sure that lectures followed up. But

508
00:24:18,480 --> 00:24:20,919
Speaker 1: that don't worry. You won't see clients with scurvy in

509
00:24:20,960 --> 00:24:23,440
Speaker 1: your lifetime. But I think we've come full circle now

510
00:24:23,480 --> 00:24:26,760
Speaker 1: and we're seeing so many people who might be overweight

511
00:24:26,880 --> 00:24:29,480
Speaker 1: but be mal nourished at the same time, so you

512
00:24:29,560 --> 00:24:31,560
Speaker 1: can actually be I think a lot of people associate

513
00:24:31,600 --> 00:24:35,119
Speaker 1: mal nutrition with like significantly underweight, but I remember when

514
00:24:35,119 --> 00:24:36,960
Speaker 1: we were at the hospital, we would see so many

515
00:24:37,000 --> 00:24:40,760
Speaker 1: people who had obesity and malnutrition at the same time.

516
00:24:40,840 --> 00:24:43,359
Speaker 1: So they were getting a ton of ultra processed foods

517
00:24:43,359 --> 00:24:46,320
Speaker 1: in but they weren't actually eating much real food. As

518
00:24:46,359 --> 00:24:48,359
Speaker 1: you said, people weren't eating you know, a piece of

519
00:24:48,359 --> 00:24:50,320
Speaker 1: fruit a day or even any fresh food. They go

520
00:24:50,320 --> 00:24:52,760
Speaker 1: an entire day without any fresh food that have you know,

521
00:24:52,800 --> 00:24:55,040
Speaker 1: peanut butter or veggimart on toast and a coffee that

522
00:24:55,119 --> 00:24:57,520
Speaker 1: have some soush chicken sushi for lunch, and then for

523
00:24:57,560 --> 00:24:59,560
Speaker 1: dinner they might have I don't know, like a cheese

524
00:24:59,560 --> 00:25:02,560
Speaker 1: sandwich something they just weren't actually getting any fresh food.

525
00:25:02,720 --> 00:25:05,160
Speaker 1: And with that comes a lack of fresh nutrients as well.

526
00:25:05,280 --> 00:25:08,440
Speaker 1: So we are seeing more and more deficiencies these days.

527
00:25:08,480 --> 00:25:10,520
Speaker 1: You know, I've had a dietisian friend of mine who

528
00:25:10,600 --> 00:25:13,119
Speaker 1: saw a child with rickets because they weren't getting it

529
00:25:13,240 --> 00:25:16,359
Speaker 1: in enough vitamin D. So we are seeing these deficiencies

530
00:25:16,720 --> 00:25:19,640
Speaker 1: more and more these days as different types of diets

531
00:25:19,680 --> 00:25:22,600
Speaker 1: and weight loss pills and interventions become more and more popular.

532
00:25:23,000 --> 00:25:25,000
Speaker 1: The bottom line is we still need to get those

533
00:25:25,080 --> 00:25:28,239
Speaker 1: nutrients in through food, and yes, you can supplement, but

534
00:25:28,320 --> 00:25:31,280
Speaker 1: a supplement will never give you in most cases for

535
00:25:31,320 --> 00:25:34,480
Speaker 1: things like vitamin C and stuff as good as what

536
00:25:34,520 --> 00:25:36,960
Speaker 1: real food will give you. But vitamin D is in

537
00:25:37,000 --> 00:25:39,119
Speaker 1: particular a bit harder to get because it is often

538
00:25:39,280 --> 00:25:41,680
Speaker 1: coming from the Sunshine is our best source of vitamin D.

539
00:25:42,359 --> 00:25:44,640
Speaker 2: True, and I think just as a reference, you want

540
00:25:44,640 --> 00:25:46,240
Speaker 2: to be having at least a piece of fresh fruit

541
00:25:46,280 --> 00:25:48,080
Speaker 2: per day. You don't need to be scared of the carb.

542
00:25:48,280 --> 00:25:50,480
Speaker 2: You know, there's so many options, whether it's erries fresh

543
00:25:50,560 --> 00:25:53,960
Speaker 2: or frozen, whether it's a small stone fruit, Keyway fruit, amazing,

544
00:25:53,960 --> 00:25:56,399
Speaker 2: they are all really nutrients and addition to the diet,

545
00:25:56,800 --> 00:25:59,399
Speaker 2: I think we still remain a bit calp scared of fruit.

546
00:26:00,080 --> 00:26:02,200
Speaker 2: And you know, one meal should have a heavy saladdle

547
00:26:02,240 --> 00:26:04,680
Speaker 2: bed based So if you're eating out a lot and

548
00:26:04,760 --> 00:26:07,159
Speaker 2: you are finding yourself at restaurants or traveling, you know,

549
00:26:07,600 --> 00:26:09,600
Speaker 2: naturally should be aiming to have one other meal that's

550
00:26:09,600 --> 00:26:12,239
Speaker 2: sell little soup just for optimal you know, if you're

551
00:26:12,240 --> 00:26:14,520
Speaker 2: listening to the nutrition couch nutritions on your mind. So

552
00:26:14,560 --> 00:26:17,600
Speaker 2: these are simple strategies to make sure you're getting more

553
00:26:17,680 --> 00:26:20,159
Speaker 2: and plenty. And that's my most common feedback each and

554
00:26:20,200 --> 00:26:23,040
Speaker 2: every day to my clients. Where's the fresh food every meal?

555
00:26:23,080 --> 00:26:25,560
Speaker 2: There should be some, So a good reminder, particularly if

556
00:26:25,600 --> 00:26:30,200
Speaker 2: you have tried and using AGLP one all rightly and well.

557
00:26:30,200 --> 00:26:33,480
Speaker 2: Our proach of the week comes from our Instagram. We

558
00:26:33,560 --> 00:26:37,040
Speaker 2: get all of our requests for content on Instagram, so

559
00:26:37,200 --> 00:26:39,880
Speaker 2: keep those dms coming. I'm always looking at something new

560
00:26:39,880 --> 00:26:44,240
Speaker 2: and exciting. And a listener sent me what she described

561
00:26:44,280 --> 00:26:48,600
Speaker 2: as a topper, And you might have noticed in supermarkets

562
00:26:48,640 --> 00:26:51,200
Speaker 2: there is sort of in the health food section, sort

563
00:26:51,240 --> 00:26:53,520
Speaker 2: of a growing range of toppers they call them, which

564
00:26:53,600 --> 00:26:55,680
Speaker 2: might be seeds or it might be like a granola

565
00:26:55,800 --> 00:26:58,439
Speaker 2: sprinkle and this one that she said to me was

566
00:26:58,480 --> 00:27:03,240
Speaker 2: called Coastal Crunch Protein Crunch, and it is an online product.

567
00:27:03,359 --> 00:27:06,000
Speaker 2: It is what I would describe a very boutique product.

568
00:27:06,080 --> 00:27:09,119
Speaker 2: It's quite expensive. So I'm going to go through this,

569
00:27:09,320 --> 00:27:11,399
Speaker 2: but I'm also wanting to talk about toppers in general,

570
00:27:11,440 --> 00:27:14,240
Speaker 2: because I know there's a growing range of online options

571
00:27:14,240 --> 00:27:17,280
Speaker 2: and even in supermarket of these products, and I want

572
00:27:17,320 --> 00:27:19,280
Speaker 2: to talk about them in terms of how to use

573
00:27:19,320 --> 00:27:21,120
Speaker 2: them and what to look for. So the one I'm

574
00:27:21,119 --> 00:27:22,960
Speaker 2: going to review nutritionally today is I said, it's a

575
00:27:22,960 --> 00:27:26,520
Speaker 2: company called Coastal Crunch, which looks like a local Australian company.

576
00:27:26,800 --> 00:27:29,960
Speaker 2: They're calling it Australia as Healthy at Granola, I like

577
00:27:30,040 --> 00:27:32,360
Speaker 2: many love a granola, the crunch of it. I think

578
00:27:32,359 --> 00:27:34,280
Speaker 2: it's delicious. I don't buy it because I eat the

579
00:27:34,280 --> 00:27:37,040
Speaker 2: whole packet, but I hear you that they can be delicious.

580
00:27:37,600 --> 00:27:40,040
Speaker 2: And this one is a toasted almond and cinnamon. You

581
00:27:40,080 --> 00:27:43,240
Speaker 2: can buy it in different packets. There's a large bolkilo one.

582
00:27:43,760 --> 00:27:46,200
Speaker 2: I've stood a three twenty grand one which is fourteen dollars,

583
00:27:46,280 --> 00:27:48,159
Speaker 2: so you can buy it in bulk as well. And

584
00:27:48,200 --> 00:27:50,359
Speaker 2: when I look at the ingredients land it is pretty clean.

585
00:27:50,440 --> 00:27:53,360
Speaker 2: So it's thirty two percent lupin, which is a very

586
00:27:53,480 --> 00:27:56,119
Speaker 2: what we call a super ingredient in terms of dietary

587
00:27:56,200 --> 00:28:01,560
Speaker 2: fiber and protein content, buckwheat, sunflour, millet, coconut chips, coconut sugar,

588
00:28:01,640 --> 00:28:05,200
Speaker 2: almas at six percent, popedas and seeds, coconut oil, cinnamon, salt.

589
00:28:05,720 --> 00:28:08,080
Speaker 2: So that wouldn't be what Leanna and I would describe

590
00:28:08,119 --> 00:28:10,960
Speaker 2: as a very clean ingredient list. There's no fillers, there's

591
00:28:10,960 --> 00:28:15,160
Speaker 2: no additives, there's no flavors. It's goti like many granolas

592
00:28:15,240 --> 00:28:18,680
Speaker 2: or many toppers are not a grain versus a nut

593
00:28:18,680 --> 00:28:20,959
Speaker 2: based because as soon as you have toppers or swapped

594
00:28:20,960 --> 00:28:24,159
Speaker 2: to granolas that are nut based, they're perceived as healthier

595
00:28:24,160 --> 00:28:26,679
Speaker 2: because they're lowering car but they usually pack huge amounts

596
00:28:26,720 --> 00:28:29,800
Speaker 2: of calories because they're basically fat, and it's good fat,

597
00:28:30,000 --> 00:28:32,480
Speaker 2: but they're hind calories. Whereas I like this one leand

598
00:28:32,520 --> 00:28:34,280
Speaker 2: because it does have a grain base and so you're

599
00:28:34,280 --> 00:28:37,439
Speaker 2: still getting the benefits of whole grains. They're recommending a

600
00:28:37,480 --> 00:28:40,120
Speaker 2: serving size here of fifty grams, so to me, that's

601
00:28:40,160 --> 00:28:42,800
Speaker 2: sort of a whole serve of cereal per serve. It

602
00:28:42,920 --> 00:28:45,560
Speaker 2: comes in at just over two fifty calories, ten grams

603
00:28:45,560 --> 00:28:49,400
Speaker 2: of protein, fourteen point five grams of total fat four

604
00:28:49,400 --> 00:28:52,200
Speaker 2: gram saturated, So that's from the coconut oil in there

605
00:28:52,920 --> 00:28:56,120
Speaker 2: and carbohydrates twelve point seven sugar four point two or

606
00:28:56,160 --> 00:28:58,560
Speaker 2: eight point four per hundreds are not low in sugar,

607
00:28:58,880 --> 00:29:01,320
Speaker 2: and that's coming I think just from sugar itself being

608
00:29:01,360 --> 00:29:04,680
Speaker 2: added coconut sugar. Sorry I should say so they're sort

609
00:29:04,680 --> 00:29:07,400
Speaker 2: of riding on a coconut train to that it's healthier,

610
00:29:07,400 --> 00:29:10,880
Speaker 2: but ultimately coconut sugar still sugar, ten point four grams

611
00:29:10,880 --> 00:29:14,200
Speaker 2: ditry fiber, which is massive for a fifty gram serve granola,

612
00:29:14,680 --> 00:29:17,200
Speaker 2: and thirty five milligram sodium so very low. There's no

613
00:29:17,240 --> 00:29:21,080
Speaker 2: added salt in there. Now, this, I would say, is

614
00:29:21,280 --> 00:29:24,560
Speaker 2: a pretty good product. I myself wouldn't use your white

615
00:29:24,600 --> 00:29:27,400
Speaker 2: because I don't like coconut and coconut oil as an

616
00:29:27,520 --> 00:29:31,240
Speaker 2: ingredient or coconut sugar. It's adding saturated fat. I think

617
00:29:31,240 --> 00:29:32,760
Speaker 2: that if you love it, it's not too bad. I

618
00:29:32,760 --> 00:29:35,040
Speaker 2: wouldn't use it at a fifty gram serve. I'd probably

619
00:29:35,120 --> 00:29:37,440
Speaker 2: use it more like thirty and that would keep the

620
00:29:37,480 --> 00:29:40,880
Speaker 2: fat down at around eight ten grams per serve. But

621
00:29:40,960 --> 00:29:43,080
Speaker 2: I think if you want to invest in that it's

622
00:29:43,120 --> 00:29:45,600
Speaker 2: gluten free, So if you need a gluten free product,

623
00:29:45,640 --> 00:29:49,080
Speaker 2: I think it's very strong. And I think that in general,

624
00:29:49,360 --> 00:29:52,480
Speaker 2: these Bootique products are pretty good. You know, they don't

625
00:29:52,480 --> 00:29:54,920
Speaker 2: have a lot of fillers in them. If you love

626
00:29:54,960 --> 00:29:58,960
Speaker 2: the taste, the flavor, I probably think they're slightly better ones.

627
00:29:59,000 --> 00:30:01,280
Speaker 2: I don't think it's the healthy granola because I don't

628
00:30:01,320 --> 00:30:03,719
Speaker 2: think a granola that's got coconut added is ever going

629
00:30:03,800 --> 00:30:06,080
Speaker 2: to be the healthiest, but I think it's a good

630
00:30:06,160 --> 00:30:08,640
Speaker 2: choice if used in moderation. But what I wanted to

631
00:30:08,720 --> 00:30:12,440
Speaker 2: talk about in terms of toppers is a granola that's

632
00:30:12,520 --> 00:30:15,720
Speaker 2: nut based is not really a granola. You want a

633
00:30:15,840 --> 00:30:18,560
Speaker 2: cereal whole grain base when you're having cereal in the

634
00:30:18,560 --> 00:30:20,959
Speaker 2: warning which whether it's oats, where it's buckweight, where it's

635
00:30:21,040 --> 00:30:23,440
Speaker 2: luc because that is giving you the whole grains, that's

636
00:30:23,440 --> 00:30:25,240
Speaker 2: giving you the dietary fiber. This is what's good for

637
00:30:25,280 --> 00:30:28,200
Speaker 2: our gush. If you're using toppers or granolas that are

638
00:30:28,280 --> 00:30:30,920
Speaker 2: nut based, I would be using them as like sprinkles

639
00:30:30,960 --> 00:30:34,600
Speaker 2: for yogurt or sprinkles for another cereal for flavor. So

640
00:30:34,720 --> 00:30:36,640
Speaker 2: you might use an all brand, you might use a

641
00:30:36,640 --> 00:30:38,920
Speaker 2: plain oat, you might use a multa gray wetbix and

642
00:30:39,040 --> 00:30:40,720
Speaker 2: use it as a bit of a crunchy topper to

643
00:30:40,760 --> 00:30:42,959
Speaker 2: add good fat. And then I'd use it in say

644
00:30:43,000 --> 00:30:45,400
Speaker 2: a twenty gram maybe thirty gram served to add some

645
00:30:45,480 --> 00:30:48,040
Speaker 2: extra good fat and protein. So yeah, I thought it

646
00:30:48,080 --> 00:30:50,720
Speaker 2: was just an interesting product. Yeah, I'd give it seven

647
00:30:50,800 --> 00:30:52,920
Speaker 2: eight out of ten. I think they're better ones, but

648
00:30:53,040 --> 00:30:55,760
Speaker 2: I think that this probably tastes delicious, and as such

649
00:30:55,800 --> 00:30:59,040
Speaker 2: it's a nice sort of addition that's adding nutrition to

650
00:30:59,280 --> 00:31:02,040
Speaker 2: your cereal choice. What do you think, Liam? Have you

651
00:31:02,080 --> 00:31:02,640
Speaker 2: seen it before?

652
00:31:03,200 --> 00:31:05,240
Speaker 1: I haven't seen it before. No, it's so as you said,

653
00:31:05,280 --> 00:31:07,680
Speaker 1: it looks like a very boutique brand, Coastal Crunch. I

654
00:31:07,680 --> 00:31:10,280
Speaker 1: imagine it's I don't know wherever. I imagine it's out of

655
00:31:10,280 --> 00:31:13,160
Speaker 1: someone like Barron Bay, which is lovely. But now I

656
00:31:13,200 --> 00:31:15,680
Speaker 1: quite like it. You know, it's it's it's not too

657
00:31:15,680 --> 00:31:18,280
Speaker 1: expensive either, compared to obviously the things in supermarkets. You're

658
00:31:18,280 --> 00:31:20,720
Speaker 1: always going to get some better priced products, but I

659
00:31:20,760 --> 00:31:23,160
Speaker 1: think ingredient wise, this is basically as good as you're

660
00:31:23,160 --> 00:31:24,840
Speaker 1: going to get. I personally don't have a problem with

661
00:31:24,880 --> 00:31:27,640
Speaker 1: coconut being in granola. I don't think the saturated fat

662
00:31:27,680 --> 00:31:29,600
Speaker 1: is the same as you know in meat and that

663
00:31:29,680 --> 00:31:31,200
Speaker 1: kind of thing. I don't really have a problem with it.

664
00:31:31,360 --> 00:31:33,480
Speaker 1: I think the ingredients are wonderful. But the thing that

665
00:31:33,560 --> 00:31:36,200
Speaker 1: I really like about it is that the protein in

666
00:31:36,240 --> 00:31:39,239
Speaker 1: the fiber is coming from natural sources. Often when you

667
00:31:39,320 --> 00:31:42,280
Speaker 1: find like a high protein or a high fiber granola

668
00:31:42,360 --> 00:31:45,360
Speaker 1: in the supermarket, it's what we call that fake fibers.

669
00:31:45,400 --> 00:31:48,840
Speaker 1: There's a been a ton of that, like different artificial

670
00:31:48,880 --> 00:31:51,640
Speaker 1: type fiber dumped in there, or the protein is coming

671
00:31:51,680 --> 00:31:54,920
Speaker 1: from like you know, soy protein flakes, or they've added

672
00:31:54,960 --> 00:31:56,880
Speaker 1: the protein in some of the way, Like it's quite

673
00:31:56,880 --> 00:31:59,400
Speaker 1: a process form of protein. I love that this is

674
00:31:59,480 --> 00:32:02,040
Speaker 1: the basis Loopen because we know that lupin, as you

675
00:32:02,080 --> 00:32:05,000
Speaker 1: described earlier, is more like a superfood. It's very high

676
00:32:05,040 --> 00:32:07,240
Speaker 1: in protein, it's a very high in fiber, and it

677
00:32:07,320 --> 00:32:10,040
Speaker 1: is more carbohydrate controlled. So if you're looking for a

678
00:32:10,080 --> 00:32:12,840
Speaker 1: product that is more carb controlled, I think this is

679
00:32:12,880 --> 00:32:15,040
Speaker 1: a really great choice. Like it's only twelve point seven

680
00:32:15,120 --> 00:32:17,280
Speaker 1: grams in a fifty gram serve, so if you're not

681
00:32:17,280 --> 00:32:20,120
Speaker 1: even using fifty grams, it's quite low, and that way

682
00:32:20,120 --> 00:32:22,400
Speaker 1: you would be able to add some beautiful fresh fruit

683
00:32:22,880 --> 00:32:24,600
Speaker 1: and some yogurt to this, and I think that that

684
00:32:24,640 --> 00:32:26,440
Speaker 1: could be a really nourishing breakfast option.

685
00:32:26,600 --> 00:32:27,520
Speaker 2: So I love this.

686
00:32:27,560 --> 00:32:29,080
Speaker 1: I don't see a problem with it at all. I

687
00:32:29,080 --> 00:32:31,240
Speaker 1: think it's a great little product. If you're happy to

688
00:32:31,600 --> 00:32:33,280
Speaker 1: invest in it, I think it can be a really

689
00:32:33,320 --> 00:32:36,080
Speaker 1: good choice. I think the ingredients are super strong. There's

690
00:32:36,120 --> 00:32:38,480
Speaker 1: nothing in there that I would be worried about personally.

691
00:32:38,480 --> 00:32:40,400
Speaker 1: I think there's a great mix of different types of

692
00:32:40,440 --> 00:32:43,600
Speaker 1: blends of you know, the base between loopen and buckwheat,

693
00:32:43,640 --> 00:32:45,600
Speaker 1: and then you've also got some great seeds and nuts

694
00:32:45,600 --> 00:32:48,440
Speaker 1: going in the ppeitas that lind seeds, the almonds as well.

695
00:32:48,560 --> 00:32:50,840
Speaker 1: So yeah, I think it's a really good product, and

696
00:32:50,840 --> 00:32:52,520
Speaker 1: if you're happy to invest in it, I'd be happy

697
00:32:52,520 --> 00:32:54,200
Speaker 1: for my clients to have this as a little bit

698
00:32:54,240 --> 00:32:56,600
Speaker 1: of a topper to yogurt or something, or as you mentioned,

699
00:32:56,600 --> 00:32:59,280
Speaker 1: if you've got a base of maybe some vitebrates or

700
00:32:59,280 --> 00:33:01,000
Speaker 1: some all brand or some thing and using this is

701
00:33:01,000 --> 00:33:02,920
Speaker 1: a bit of a mix. But even though it is

702
00:33:02,960 --> 00:33:06,440
Speaker 1: protein crunch ideally for breakfast, it's still not enough protein

703
00:33:06,560 --> 00:33:09,280
Speaker 1: even at a fifty grand serve ten point four grams

704
00:33:09,280 --> 00:33:11,880
Speaker 1: of protein is good, but we'd want at least another

705
00:33:11,920 --> 00:33:15,680
Speaker 1: ten grams of protein coming from somewhere, So a decent

706
00:33:15,720 --> 00:33:18,560
Speaker 1: cup of milk in there, or some higher protein yogurt

707
00:33:18,800 --> 00:33:21,080
Speaker 1: or you know, serving that with a little bit maybe

708
00:33:21,120 --> 00:33:23,720
Speaker 1: a sprinkle of protein powder and some you know, half

709
00:33:23,720 --> 00:33:25,560
Speaker 1: a cup of milk or something. We definitely want to

710
00:33:25,600 --> 00:33:27,880
Speaker 1: boost that up if this is a sole breakfast option,

711
00:33:27,960 --> 00:33:30,080
Speaker 1: because we do know that women would do much better

712
00:33:30,120 --> 00:33:32,360
Speaker 1: with at least twenty grams of protein and breakfast. That

713
00:33:32,360 --> 00:33:33,480
Speaker 1: would be my only feedback.

714
00:33:33,760 --> 00:33:35,600
Speaker 2: Yeah, I think it would go nicely with the new

715
00:33:35,760 --> 00:33:38,120
Speaker 2: high protein milks if you're happy to invest in those.

716
00:33:38,320 --> 00:33:41,160
Speaker 2: And I like these products, as I said at topper

717
00:33:41,400 --> 00:33:43,520
Speaker 2: as an addition that way, and the other thing I

718
00:33:43,560 --> 00:33:45,320
Speaker 2: was thinking abotu. I went to a supermarket this morning

719
00:33:45,680 --> 00:33:48,920
Speaker 2: and I was looking at kids lunch box fillers, and

720
00:33:48,960 --> 00:33:50,840
Speaker 2: what crossed my mind was that when it comes to

721
00:33:50,840 --> 00:33:53,480
Speaker 2: different products, I noticed, like the lcms were very cheap.

722
00:33:54,040 --> 00:33:55,960
Speaker 2: And I think a thing to keep in mind is

723
00:33:55,960 --> 00:33:58,400
Speaker 2: that the higher the quality of the cereal, that more

724
00:33:58,400 --> 00:34:00,760
Speaker 2: expensive it will be because things like seeds and that's

725
00:34:00,760 --> 00:34:04,520
Speaker 2: so expensive, even whole grains. So sometimes thinking about more

726
00:34:04,560 --> 00:34:06,920
Speaker 2: as an investment versus cost, because you can go and

727
00:34:07,000 --> 00:34:09,600
Speaker 2: buy an NELSI and bar for three dollars versus say,

728
00:34:09,600 --> 00:34:12,680
Speaker 2: a whole grain bar that's six And basically the difference

729
00:34:12,719 --> 00:34:14,799
Speaker 2: is you're playing for the quality of ingredients, and that's

730
00:34:14,800 --> 00:34:18,040
Speaker 2: certainly the case with some of these more boutique, higher

731
00:34:18,080 --> 00:34:21,640
Speaker 2: level nutrition cereals. So yeah, I would definitely, and that's

732
00:34:21,640 --> 00:34:24,120
Speaker 2: why I would also use it in smaller amounts, because yeah,

733
00:34:24,160 --> 00:34:26,080
Speaker 2: if you're following a budget, you just want to make

734
00:34:26,120 --> 00:34:29,359
Speaker 2: sure that you're getting the best bang for your dollar. Rightly,

735
00:34:29,440 --> 00:34:31,359
Speaker 2: And I think we've covered it before, but it comes

736
00:34:31,440 --> 00:34:34,200
Speaker 2: up all the time, and there are certainly different options.

737
00:34:34,239 --> 00:34:38,719
Speaker 2: So the question is, I'm getting takeaway, what is the

738
00:34:38,800 --> 00:34:40,880
Speaker 2: healthiest option? What do you think?

739
00:34:41,480 --> 00:34:43,239
Speaker 1: Well, I would argue that if you're getting takeaway, you

740
00:34:43,239 --> 00:34:46,440
Speaker 1: want something delicious, not so much healthy. But that's my argument.

741
00:34:46,920 --> 00:34:49,520
Speaker 1: What do we get in my household? We regularly have grilled.

742
00:34:49,560 --> 00:34:52,160
Speaker 1: We love grilled, where I wish Grill would sponsor the segment,

743
00:34:52,200 --> 00:34:54,520
Speaker 1: but we're big grilled fans in my family. They do

744
00:34:54,640 --> 00:34:57,280
Speaker 1: really good chicken nuggets like that. It's actual chicken breast

745
00:34:57,520 --> 00:35:00,480
Speaker 1: fried an extra version olive bill. Yes, they're fried, really

746
00:35:00,520 --> 00:35:03,120
Speaker 1: good amount of protein, they're proper chicken breast. It's extraversion

747
00:35:03,160 --> 00:35:05,520
Speaker 1: olive a like my little girls love them. Yes, so

748
00:35:05,560 --> 00:35:08,040
Speaker 1: we love grilled. We also love getting a tie or

749
00:35:08,080 --> 00:35:10,200
Speaker 1: like a Chinese but I tend to get when I

750
00:35:10,200 --> 00:35:12,840
Speaker 1: think of tile Chinese. Often we don't want to get

751
00:35:12,960 --> 00:35:15,080
Speaker 1: the deep fried kind of stuff like the you know,

752
00:35:15,120 --> 00:35:18,520
Speaker 1: the honey honey chicken or the sweetens our pork which

753
00:35:18,560 --> 00:35:21,200
Speaker 1: is deep fried. Often I say to my clients, get

754
00:35:21,239 --> 00:35:25,480
Speaker 1: the dry stir fry with the herb bases. So think chili, basil, prawns,

755
00:35:25,520 --> 00:35:28,080
Speaker 1: all garlic, and black preppered chicken. That way, it's a

756
00:35:28,120 --> 00:35:30,440
Speaker 1: little bit leaner. There's often a ton of veggies added

757
00:35:30,480 --> 00:35:33,200
Speaker 1: in and the rice comes separately. Often, if you're going

758
00:35:33,239 --> 00:35:35,759
Speaker 1: to get like a noodle dish from you know tie,

759
00:35:35,800 --> 00:35:38,200
Speaker 1: like a pad tie for example, all of the protein

760
00:35:38,239 --> 00:35:40,200
Speaker 1: and the veggies are mixed up with the noodle, so

761
00:35:40,239 --> 00:35:43,360
Speaker 1: it becomes really really heavy car based. Whereas I prefer

762
00:35:43,480 --> 00:35:46,320
Speaker 1: the herb type sturfries because you're getting the rice separately,

763
00:35:46,400 --> 00:35:48,800
Speaker 1: you can control the amount, and you're often getting a

764
00:35:48,880 --> 00:35:51,200
Speaker 1: really good amount of vegetables as well. And then my

765
00:35:51,320 --> 00:35:54,120
Speaker 1: other favorite takeaway I often suggest for clients who are

766
00:35:54,400 --> 00:35:56,920
Speaker 1: trying to keep things a little bit leaner, is Vietnamese.

767
00:35:56,960 --> 00:35:59,360
Speaker 1: I love Vietnamese. They use a lot of herbs for flavor.

768
00:35:59,600 --> 00:36:02,239
Speaker 1: The pros often quite lean. You know, you can get

769
00:36:02,239 --> 00:36:04,600
Speaker 1: prunes or you can get chicken. And I love the

770
00:36:04,680 --> 00:36:07,680
Speaker 1: rice noodle salad bowls. Sometimes depending on where you get it,

771
00:36:07,680 --> 00:36:09,480
Speaker 1: the noodle base can be quite heavy, so I often

772
00:36:09,520 --> 00:36:12,200
Speaker 1: say the clients get half noodle, half lettuce. They also

773
00:36:12,320 --> 00:36:14,919
Speaker 1: do some people call them rice paper rolls, all those

774
00:36:14,920 --> 00:36:17,400
Speaker 1: summer rolls. They can be a really good option as well.

775
00:36:17,640 --> 00:36:19,560
Speaker 1: And Mexicain, I think we've talked about that before, can

776
00:36:19,600 --> 00:36:21,120
Speaker 1: be a really good option. But you just have to

777
00:36:21,120 --> 00:36:24,120
Speaker 1: be careful because sometimes those burritos can be massive, and

778
00:36:24,120 --> 00:36:26,360
Speaker 1: you've got the burritos with the rice and the beans

779
00:36:26,400 --> 00:36:28,680
Speaker 1: and the chicken and the cheese and the guacu there,

780
00:36:28,960 --> 00:36:31,160
Speaker 1: so it can quickly add up. But often those what

781
00:36:31,160 --> 00:36:33,879
Speaker 1: we call those naked bowls from a Mexican perspective, can

782
00:36:33,920 --> 00:36:35,680
Speaker 1: be really healthy. You can add quite a lot of

783
00:36:35,719 --> 00:36:38,000
Speaker 1: different types of veggies and beans and get some good

784
00:36:38,040 --> 00:36:40,600
Speaker 1: fiber and some freshness in through there as well. So

785
00:36:40,640 --> 00:36:43,600
Speaker 1: they're probably my three or four favorite ones. But I

786
00:36:43,640 --> 00:36:46,520
Speaker 1: do think it's a balance between what you enjoy how

787
00:36:46,560 --> 00:36:48,640
Speaker 1: often you have it. Like, if you're someone who has

788
00:36:48,680 --> 00:36:51,040
Speaker 1: take away twice a week, I'd probably say that you

789
00:36:51,080 --> 00:36:53,040
Speaker 1: would be leaning for what are those options to be

790
00:36:53,040 --> 00:36:55,160
Speaker 1: a healthy option? But if you're someone who has takeaway

791
00:36:55,200 --> 00:36:57,279
Speaker 1: once a month, get what you want, get some fish

792
00:36:57,320 --> 00:36:59,160
Speaker 1: and chips, get some pizza, It's probably not a big

793
00:36:59,160 --> 00:37:00,960
Speaker 1: deal in the grand scheme of things. So I think

794
00:37:01,000 --> 00:37:04,120
Speaker 1: this only really matters if you're somebody that eats takeaway

795
00:37:04,200 --> 00:37:07,920
Speaker 1: quite regularly, or you are actively trying to pursue a

796
00:37:07,920 --> 00:37:10,840
Speaker 1: weight loss journey. But otherwise I generally just say have

797
00:37:10,960 --> 00:37:12,960
Speaker 1: what you like if it's an occasional thing.

798
00:37:13,520 --> 00:37:15,319
Speaker 2: Yeah, so first of all, do you want to have

799
00:37:15,320 --> 00:37:18,600
Speaker 2: a fight today? I would disagree completely that grilled is healthy.

800
00:37:18,960 --> 00:37:19,920
Speaker 2: Grid is not healthy.

801
00:37:19,920 --> 00:37:21,600
Speaker 1: I didn't say it was healthy. I thought it was delicious.

802
00:37:21,880 --> 00:37:24,279
Speaker 2: No, I know, But the question is, I think you're

803
00:37:24,320 --> 00:37:28,120
Speaker 2: misleading out consue our clients because you've said the question

804
00:37:28,239 --> 00:37:30,439
Speaker 2: is is it healthy? And you've said I love grill.

805
00:37:30,520 --> 00:37:34,240
Speaker 2: Now I know you love grilled. I think everyone loves grilled,

806
00:37:34,400 --> 00:37:36,520
Speaker 2: but it's packful. Like I'm just having a look at

807
00:37:36,600 --> 00:37:38,439
Speaker 2: nutrition Lacus. I don't want to speak out of turn.

808
00:37:39,000 --> 00:37:40,799
Speaker 1: It's some of those burgers. If you just get the

809
00:37:40,840 --> 00:37:43,319
Speaker 1: burger can be five hundred calories. Nothing wrong with that,

810
00:37:43,360 --> 00:37:45,320
Speaker 1: quiet protein, but of fresh food.

811
00:37:45,440 --> 00:37:48,080
Speaker 2: But it's fried food. It's fast food. It's not healthy.

812
00:37:48,360 --> 00:37:51,560
Speaker 2: The energy density it's not fried, and I would is fried.

813
00:37:51,880 --> 00:37:53,680
Speaker 1: It's not fine. If you get a chicken breast burger,

814
00:37:53,719 --> 00:37:55,920
Speaker 1: that's chicken breast and it's grilled. It's not fried.

815
00:37:56,120 --> 00:37:57,799
Speaker 2: But the people are not just having a burger on

816
00:37:57,840 --> 00:38:00,160
Speaker 2: its own, they're having it as a meal deal. I'm

817
00:38:00,200 --> 00:38:03,360
Speaker 2: just looking at the chicken tenders. They are deep fried

818
00:38:03,840 --> 00:38:05,600
Speaker 2: or fried in extra veginal.

819
00:38:05,800 --> 00:38:06,359
Speaker 1: Yeah, those are.

820
00:38:06,920 --> 00:38:09,400
Speaker 2: But I think that it's misleading to say it's healthy.

821
00:38:09,520 --> 00:38:13,800
Speaker 2: I think it's healthier fast food. It's not healthy because

822
00:38:13,840 --> 00:38:17,040
Speaker 2: with grilled I noticed they stack their sauces like if

823
00:38:17,080 --> 00:38:21,440
Speaker 2: you look at the lower carbon, it's heavily pro like

824
00:38:21,960 --> 00:38:24,800
Speaker 2: it's Is it healthier than maccas, Yes? Is it healthy?

825
00:38:24,880 --> 00:38:27,560
Speaker 1: There are some better choices in there though, Yeah, not

826
00:38:27,640 --> 00:38:29,480
Speaker 1: the entire brand is healthy. Agreed.

827
00:38:29,680 --> 00:38:33,320
Speaker 2: Yeah, and I agree that with Mexican like Gusman and Gomez.

828
00:38:33,400 --> 00:38:36,560
Speaker 2: Is it healthier yes? Is it fast food that's still

829
00:38:36,680 --> 00:38:39,600
Speaker 2: it's not. I think in answer to the question, if

830
00:38:39,640 --> 00:38:43,080
Speaker 2: I was saying, what is the healthiest fast food takeaway,

831
00:38:43,880 --> 00:38:48,680
Speaker 2: I think rolled is one of the healthiest ones because

832
00:38:48,800 --> 00:38:53,040
Speaker 2: often it's not fried. I think that fish bowl is

833
00:38:53,080 --> 00:38:57,920
Speaker 2: the other one, because you it's not generally fried. You know,

834
00:38:57,960 --> 00:39:01,160
Speaker 2: it's not heavily sauced. So I think I don't disagree

835
00:39:01,200 --> 00:39:04,000
Speaker 2: with you that grilled is a healthier choice. Is it healthy? No,

836
00:39:04,920 --> 00:39:06,280
Speaker 2: it's high, it's high calorie.

837
00:39:06,360 --> 00:39:08,080
Speaker 1: I see your point. Yeah, I see your point. Yep.

838
00:39:08,200 --> 00:39:10,440
Speaker 2: If I was talking, I think the other help, which

839
00:39:10,680 --> 00:39:13,120
Speaker 2: this isn't really fast food, but I think subway is.

840
00:39:13,160 --> 00:39:15,960
Speaker 2: Then probably the other one I would put is actually

841
00:39:16,000 --> 00:39:19,400
Speaker 2: quite healthy. If I was being technical, Is that a

842
00:39:19,400 --> 00:39:19,919
Speaker 2: fair call?

843
00:39:20,280 --> 00:39:22,239
Speaker 1: Yeah, that's a fair call. Absolutely, But I do I

844
00:39:22,239 --> 00:39:25,560
Speaker 1: would argue that there's healthier options in every type of takeaway.

845
00:39:25,600 --> 00:39:27,560
Speaker 1: That's what I thought we were more meaning so so

846
00:39:27,719 --> 00:39:29,040
Speaker 1: like if you went to grill, there are some of

847
00:39:29,040 --> 00:39:31,440
Speaker 1: the burgers are like a thousand calories. Absolutely, some of

848
00:39:31,440 --> 00:39:34,360
Speaker 1: them are only four fifty five hundred, much better options.

849
00:39:34,360 --> 00:39:36,319
Speaker 1: But again, are you getting the burger or you're getting

850
00:39:36,320 --> 00:39:38,360
Speaker 1: the burger and the chips and the sauce and a

851
00:39:38,480 --> 00:39:41,480
Speaker 1: cider nuggets very different. So if you're looking for the

852
00:39:41,520 --> 00:39:45,680
Speaker 1: healthiest option overall, I would agree rolled subway, some sort

853
00:39:45,680 --> 00:39:48,879
Speaker 1: of Vietnamese is generally pretty good, or Mexican, but yeah,

854
00:39:48,920 --> 00:39:51,280
Speaker 1: there's always going to be leaner and higher calorie options

855
00:39:51,320 --> 00:39:52,040
Speaker 1: wherever you go.

856
00:39:52,440 --> 00:39:54,640
Speaker 2: Yeah. Yeah, so I think I don't think I'm missing

857
00:39:54,680 --> 00:39:56,839
Speaker 2: we're missing anything, but yeah, just in terms of we're

858
00:39:56,840 --> 00:39:58,760
Speaker 2: being technical about it, they're probably the ones.

859
00:39:59,000 --> 00:39:59,960
Speaker 1: Yeah, yeah, fair point.

860
00:40:00,360 --> 00:40:00,880
Speaker 2: Awesome.

861
00:40:01,000 --> 00:40:03,959
Speaker 1: Alrighty, Well, that wraps up the segment. All the show

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00:40:04,080 --> 00:40:06,840
Speaker 1: today for Nutrition Cash. Thank you for listening for another week,

863
00:40:07,000 --> 00:40:08,840
Speaker 1: and if you're a new listener, we also have a

864
00:40:08,960 --> 00:40:12,920
Speaker 1: scientifically formulated range of supplements at designed by dieticians. Go

865
00:40:13,000 --> 00:40:15,200
Speaker 1: and check us out and make sure you share the

866
00:40:15,239 --> 00:40:17,319
Speaker 1: potty for the week in your stories or in your

867
00:40:17,320 --> 00:40:19,879
Speaker 1: Facebook stories, tell your friends because we've got a great

868
00:40:19,960 --> 00:40:22,040
Speaker 1: lot of tips and tricks coming your way in this

869
00:40:22,080 --> 00:40:24,040
Speaker 1: episode and many more to come. So thank you for

870
00:40:24,080 --> 00:40:26,080
Speaker 1: listening and we'll catch you in next week's episode.

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00:40:26,280 --> 00:40:35,719
Speaker 2: Have a great week.