Speaker 1: When was the last time that you had a blood
Speaker 1: test where the results normal? Did you have a little
Speaker 1: up or down in some of the numbers?
Speaker 2: Well.
Speaker 1: On today's episode of The Nutrition Couch, we chat what
Speaker 1: is normal versus what is optimal on your blood test
Speaker 1: results and some of the numbers that you really should
Speaker 1: be aiming for. Hi, I'm Leanne Wood and I'm Toddy Burrow,
Speaker 1: and together we bring you The Nutrition Couch, the weekly
Speaker 1: podcast that keeps you up to date on everything that
Speaker 1: you need to know in the world of nutrition today.
Speaker 1: As well as blood tests. We have a new study
Speaker 1: that deep dives and nutrient dangers associated with GLP one use.
Speaker 1: We have a new cereal toper that our listener sent
Speaker 1: in for us to review, and our listener question is
Speaker 1: all about takeaways. But to kick us up today, Susie,
Speaker 1: we are chatting blood tests because you saw an interesting
Speaker 1: post I think linked to longevity online and I did
Speaker 1: a swipe across post a couple of weeks ago, which
Speaker 1: gained quite a lot of traction because people are really
Speaker 1: interested in this. So we'll start up the segment by
Speaker 1: saying that we are not doctors and you should always
Speaker 1: get medical advice, but as clinical dieticians. We do interpret
Speaker 1: some of these results for our clients, and we do
Speaker 1: often send them back to have further conversations with their
Speaker 1: doctors or sometimes say all right, now, we want you
Speaker 1: to go back and get this additional test because this
Speaker 1: alone and isolation doesn't really give us a full picture.
Speaker 1: So it is worth always having what we like to
Speaker 1: call a multidisciplinary team, you know, people sort of in
Speaker 1: your corner at all times, looking at for a broad
Speaker 1: range of things, not just one specific result on a
Speaker 1: very specific blood test. Because often women are always told
Speaker 1: you're fine, everything's normal, and you know, you see it
Speaker 1: time and time again, and they just they feel awful
Speaker 1: and they know in themselves like this isn't normal. I
Speaker 1: shouldn't be feeling this way. Or I'm doing the same
Speaker 1: thing I was doing twelve months ago, yet I feel
Speaker 1: absolutely awful doing it, like something is off. So we
Speaker 1: thought we'd bring to the segment the top five or
Speaker 1: so blood mark is that we tend to see for
Speaker 1: busy women. So today we're going to cover Google's iron,
Speaker 1: vitamin D, lipids, thyroid, and estrogen. And I think they're
Speaker 1: probably the biggest ones that busy women should be getting
Speaker 1: tested in my opinion, once a year. So if you
Speaker 1: are listening and you haven't had a blood or you
Speaker 1: literally can't remember the last time you had a blood test,
Speaker 1: it's probably time to pop off to the doctor and
Speaker 1: go and get some of these things checked. Because you
Speaker 1: know a lot of people are not even symptomatic. You know,
Speaker 1: some of these ranges might be out of range and
Speaker 1: you don't really have any symptoms yet. So it is
Speaker 1: always a really good idea to get a regular blood
Speaker 1: test once a year because then you know what your
Speaker 1: baseline is. So if some of these markers start moving
Speaker 1: too high or too low, you'll know if that is
Speaker 1: a bit different compared to your normal baseline. So the
Speaker 1: first one is what we call fasting glucose, and along
Speaker 1: with that goes HbA one C, which is a measure
Speaker 1: or marker of your three monthly average of your glucose.
Speaker 1: So in Australia, a normal fasting glucose on a blood
Speaker 1: test is about three point six to five point four
Speaker 1: million miles a liter. Anything above five point five is
Speaker 1: sort of that impaired glucose, sort of pre diabetes, and
Speaker 1: anything over seven that million miles a liter is considered
Speaker 1: you know, diabetes in Australia. So technically, if you were
Speaker 1: to see five point four on your fasting glucose, this
Speaker 1: is still considered normal. But Susie and I work with
Speaker 1: a lot of busy women who are trying to lose weight,
Speaker 1: who might have some metabolic insufficiencies, and if we saw
Speaker 1: something like that on a blood test, we wouldn't immediately
Speaker 1: freak out. We wouldn't immediately say or you need to medication,
Speaker 1: but we would kind of have a think about it
Speaker 1: and say or right from a metabolic health perspective, you
Speaker 1: know anything above sort of that five point three five
Speaker 1: point four is starting to creep up there, right, And
Speaker 1: then in line we'd look at HBO and C as well.
Speaker 1: So is that HBO and C over time creeping up?
Speaker 1: Has that gone from five point one to perhaps five
Speaker 1: point four or five point seven now? And is that
Speaker 1: creeping out? Because things like this alongside like a waste
Speaker 1: measurement and also looking at you know, your muscle mass,
Speaker 1: your fat mass and that distribution may suggest things like
Speaker 1: early insulin resistance or pre diabetes, which for a lot
Speaker 1: of you know clients in Australia, they're not really getting
Speaker 1: diagnosed with these things until they're full blown diabetic. So
Speaker 1: that's the first one. The next one we see a
Speaker 1: lot is linked to iron, particularly ferotum. So in Australia
Speaker 1: with our labs, ferretin is generally about fifteen to one
Speaker 1: hundred and fifty, so that is a very very wide range.
Speaker 1: And I often see women who come back with a
Speaker 1: blood test with a ferretin of like sixteen or seventeen
Speaker 1: and they're like, oh no, the doctor said that it's fine,
Speaker 1: and technically it is within range. Technically it is normal.
Speaker 1: But if a mens raating woman had a ferretin level
Speaker 1: that low, they are going to feel so much better
Speaker 1: once their ferretin is honestly above like at least fifty,
Speaker 1: if not seventy or eighty or close to one hundred,
Speaker 1: particularly if they are someone who is postpartum, they are
Speaker 1: actually symptomatic, like they're quite fatigued, they're training heavily and
Speaker 1: they menstrate regularly because that ferretin level can you keep
Speaker 1: dropping over time as well. So often I see that
Speaker 1: a lot where women are like, I'm just exhausted and
Speaker 1: their ferretin is so low, but technically it's normal. And
Speaker 1: alongside that fatigue, often we might see, you know, their
Speaker 1: hair falling out, really poor exercise tolerance, you know, finding
Speaker 1: that they're breathing a lot heavier, fatigue, brain fog, all
Speaker 1: of those things can occur as your hemoglobin starts to drop.
Speaker 1: So this is a really common one where often we're
Speaker 1: told that you're fine but actually having an optimal result
Speaker 1: ie above sort of that fifty to seventy you're going
Speaker 1: to feel so much better from a symptom perspective and
Speaker 1: an energy perspective. Now, the next one's Vitamin D and
Speaker 1: we're quite lucky here in Australia that it is quite
Speaker 1: well where I live anyway, in Brisbane and Queensland, it
Speaker 1: can get quite hot, particularly in summer, but coming out
Speaker 1: of the winter months, I think it's something like thirty
Speaker 1: percent of Australians have a vitamin D deficiency. So a
Speaker 1: deficiency in Australia is less than fifty on your blood test.
Speaker 1: And for an adequate bone health from the Enercrine Society
Speaker 1: of Australian Osteoporosis Society of Australia, we are looking for
Speaker 1: adequate bone health over fifty. However, a lot of practitioners
Speaker 1: actually consider seventy five to one hundred to be the
Speaker 1: optimal level when we're talking about bone density, muscle strength,
Speaker 1: and immune health as well. But often you know, women
Speaker 1: are sitting in that low fifty. So again technically not insufficient,
Speaker 1: but not necessarily ideal either, particularly in menopausal women where
Speaker 1: bone density becomes even more important. So that's where i'd
Speaker 1: really be asking for a copy of your blood test,
Speaker 1: having a look at that vitamin D and really seeing
Speaker 1: if you can get your levels up over that you know,
Speaker 1: seventy five closer to that one hundred range. Again, from
Speaker 1: a bone health perspective, it's going to be for most
Speaker 1: healthy women a lot more ideal. Now passive a SUSI
Speaker 1: in a sect to do estrogen and thyroid. But in
Speaker 1: terms of lipid again cholesterol levels, a lot of my
Speaker 1: clients have said, you know, my cholesterol's fine, but really,
Speaker 1: as dietitians, what we're taking a closer look at LDL,
Speaker 1: HDL and tricl ride. So your LDL is your quote
Speaker 1: unquot your bad cholesterol. Your HDL is quote unquote your
Speaker 1: good cholesterol. So LDL ideally we want less than three HDL,
Speaker 1: we want more than one, but honestly more than about
Speaker 1: one point three ideally in women and triglycerides, we often
Speaker 1: want to see under two. But again this reflects your
Speaker 1: risk factors. You know, do you have a family history
Speaker 1: of high cholesterol? Have you had, you know, parents with
Speaker 1: a heart attack, have you had other issues or are
Speaker 1: you generally well and healthy, You've had no sort of
Speaker 1: cardiac issues in your family? Do you also have insulin
Speaker 1: resistance or diabetes? So context matters when we're looking at
Speaker 1: some of these numbers as well. Do you have a
Speaker 1: genetic family history of high cholesterol? All of these sorts
Speaker 1: of things matter, but actually looking further than just total
Speaker 1: cholesterol is really really important for a lot of women
Speaker 1: as well. All right, So as you want to chat
Speaker 1: through estrogen, because that's an important one for a lot
Speaker 1: of women as we start getting over that kind of
Speaker 1: late thirties forties, isn't it?
Speaker 2: It is? But you're better than I'm not going through
Speaker 2: the numbers i'd have to normally interpret blood test results
Speaker 2: from a person of that numbers. I don't memorize all
Speaker 2: the reference ranges, but I think the main messages I
Speaker 2: wanted to get across was it's not that one off
Speaker 2: so often, and I think it's because gpees are pressed
Speaker 2: for time, and sometimes we're seeing gps that maybe we
Speaker 2: see you just occasionally, they're not actually someone that we've
Speaker 2: been invested with our healthy and you might go to a
Speaker 2: medical center or be looking for a script, and so
Speaker 2: they're just all they're doing is scanning and looking for
Speaker 2: abnormal results, whereas a lot of these variables they track
Speaker 2: over time, particularly things like glucos, vitamin D iron. Absolutely.
Speaker 2: You know, I had a breastfeeding mum who had low ferretin,
Speaker 2: and as soon as you've got low ferretin, even if
Speaker 2: it's within normal range, if it's on the low stage,
Speaker 2: you will feel like you've been hit by a bus.
Speaker 2: It is really hard to exercise activities of normal living
Speaker 2: and encouraging busy mums to oral supplement iron when their
Speaker 2: ferresin is so low, it's never going to get back
Speaker 2: to normal ranges. So I think it's more really track
Speaker 2: yourself over time. Just because the doctor says it's fine
Speaker 2: doesn't mean it is, particularly if you're exhibiting symptoms. The
Speaker 2: ones I constantly see are the low ferretin level. And
Speaker 2: your eye might be normal, but your ferishin or stores
Speaker 2: are low. Certainly I see it with thyroids. I find
Speaker 2: that doctors can be you know, I don't want to
Speaker 2: say blase a, but unless it's really clinical, they won't act,
Speaker 2: whereas if you can be you know, one point off
Speaker 2: it being high or low, you often need to act.
Speaker 2: I've just had a blood test come through now and
Speaker 2: the doctors said that it's normal, and I've actually looked
Speaker 2: at bloods and it's not. It's really out of whack,
Speaker 2: and I would be looking for a second opinion not
Speaker 2: I think for women listening who are in their forties
Speaker 2: and fifties, what you're looking for is declining ustrogen over time,
Speaker 2: so you don't have to wait till you literally have
Speaker 2: none in your body to act. And of course you
Speaker 2: have to take into account of contraception and time of
Speaker 2: month and all those things. But ultimately, if your levels
Speaker 2: are dropping over time, that is a sign that you
Speaker 2: are in perry, same as we've seen before. If your
Speaker 2: LDL cholesterol is creeping up, that indeed, if you're in
Speaker 2: your forties and fifties, is certainly your imperium moving towards menopause.
Speaker 2: And that's the time to act with all of those things,
Speaker 2: because increasing LDL can be simply suggestive of increased information
Speaker 2: in the body. There are certainly a whole range of
Speaker 2: dietary things and strategies we can do to help reduce that.
Speaker 2: That might be a time to introduce plant sterols into
Speaker 2: your diet. And in the case of estrogen, if you
Speaker 2: are exhibiting symptoms, and even if you're not, you know these.
Speaker 2: We know there's beneficial outcomes for women to be optimizing
Speaker 2: estrogen levels. From a skin health perspective, from a bone
Speaker 2: health perspective, these are all signs it's time to act,
Speaker 2: and so I would be looking for declines over time.
Speaker 2: If your estrogen is reducing year on year out, I
Speaker 2: would be acting. And it's not enough because even myself,
Speaker 2: I remember going to the doctor and twelve months prior
Speaker 2: being told my estrogen was fine, and then going to
Speaker 2: a gynecologist a year later and telling me that I
Speaker 2: literally was in menopause like that. It didn't just drop overnight.
Speaker 2: But I had a doctor who wasn't interpreting it over time,
Speaker 2: she was just looking at it was still normal. And
Speaker 2: of course we see it all the time. With glucose.
Speaker 2: You can see people consistently going from a four millimual
Speaker 2: per liter fast and glucose up to four point eight,
Speaker 2: up to five point two, and no one says anything, Well,
Speaker 2: that's increasing, you're on the way to diabetes. You don't
Speaker 2: want to wait till you've got diabetes to act. So
Speaker 2: I would be looking if your gluecose is increasing year
Speaker 2: in year out, there are issues there with your insulin
Speaker 2: and you want to be managing it. And certainly your
Speaker 2: HbA one c if it's on the high end of normal,
Speaker 2: I would not be happy. You don't want a high HbA,
Speaker 2: you want low when it comes to aging, because high
Speaker 2: glucose levels, even if they're still in a normal range,
Speaker 2: are doing damage to your cell. That's the aging process.
Speaker 2: That's glucose metabolism, that's insulin action. So these are the
Speaker 2: ones you want to track over time. And even now,
Speaker 2: get out your old blood tests and see are these
Speaker 2: levels of things like glucose of your thioid, hormones of
Speaker 2: your estrogen. Are they changing over time? That is a
Speaker 2: signis act when it comes to optimal aging. And I
Speaker 2: have no doubt lean in future years there will be
Speaker 2: more and more of these kind of longevity clinics which
Speaker 2: are looking at preventative health, not just the old school medicine,
Speaker 2: which is a thing when people are sick. It's prevention
Speaker 2: now when it comes to health and longevity. So everyone listening,
Speaker 2: I want you to dig out all your bloods, take
Speaker 2: a look at those things, and if your glucose is increasing,
Speaker 2: if your cholesterol is increasing, even if it's still normal
Speaker 2: for women, particularly in your forties and fifties, it's time
Speaker 2: to act now before it becomes so bad that it's
Speaker 2: much much harder to get down. So I don't think
Speaker 2: we've actually ever discussed this, but I thought it was
Speaker 2: a really worthwhile discussion and I'm seeing it along line.
Speaker 2: You've done it as well, And these are the ones
Speaker 2: that I'm particularly interested in. Certainly iron because I think
Speaker 2: if you're feeling not great, get your iron back up,
Speaker 2: because then you'll be in a better position to exercise.
Speaker 2: Glucose thyroid certainly needs action if it's higher on the
Speaker 2: low end, and estrogen for women going through those years
Speaker 2: are three to keep an eye on. And there's more.
Speaker 2: But yeah, you can traff it over time and you
Speaker 2: can see the increases.
Speaker 1: Yeah, definitely, And I think it's really important to reiterate
Speaker 1: this wasn't a segment to baships they're so busy, they
Speaker 1: see so many people every single day. We're just saying
Speaker 1: that at some point you have to take your health
Speaker 1: into your own hands. You have to be aware of
Speaker 1: your numbers. As Susie said, get out your own blood
Speaker 1: tests and actually book a longer appointment with your GP.
Speaker 1: I know that my GP is wonderful, but her standard
Speaker 1: appointment is like ten or fifteen minutes. But she does
Speaker 1: offer a longer consultation if you actually want to have
Speaker 1: a chat about some of these things. So sometimes the
Speaker 1: onus does come back on us. We can't just say, oh, well,
Speaker 1: my GP said it was fine. It is really important
Speaker 1: to actually be aware of some of these numbers. And
Speaker 1: I'll quickly run through thyroid because as you said, Susie,
Speaker 1: it is really really important. And often what we're looking
Speaker 1: at on blood tests is the TSH and the free
Speaker 1: T four. But with the TSH that's a really important
Speaker 1: one because most Australian labs. I've just looked this up.
Speaker 1: I don't know these numbers off the top of my head, Susie.
Speaker 1: So if anyone thinks I to, I don't, I'm.
Speaker 2: Gonna say, Meg PRESI she knowing all the numbers. God
Speaker 2: I couldn't remember any of them.
Speaker 1: I just look this up TSH. The reference range in
Speaker 1: Australia is zero point four to four, and that is
Speaker 1: sometimes up to four point five. So technically a TSH
Speaker 1: of three point eight is you know, generally considered quite normal.
Speaker 1: But if you aren't LinkedIn with an endochronologist, you're seeing
Speaker 1: a fertility specialist. Often these specialists prefer to see numbers
Speaker 1: between you know, one to two point five. We don't
Speaker 1: want too low, we don't want too high, particularly if
Speaker 1: you are somebody who was trying to conceive, you're in perimenopause,
Speaker 1: you're in menopause, or you're quite symptomatic. And from a
Speaker 1: thyroid perspective, a lot of the symptoms that we see
Speaker 1: women present with our you know, difficulty losing way to
Speaker 1: weight gain, fatigue, constipation, or just a really low mood
Speaker 1: as well. So a lot of times we're told, oh,
Speaker 1: your theroid is fine. Technically yes, but is it optimal?
Speaker 1: Not always, So these are just some of the things
Speaker 1: to be aware of. You might be told that it's fine,
Speaker 1: but fine is very different to optimal. And I don't
Speaker 1: know about you, Susie, but you know, most of us
Speaker 1: actually prefer optimal. So it is a really good I
Speaker 1: guess segment or discussion to just say, all right, we
Speaker 1: need to have a little bit of owners here, and
Speaker 1: we need to be aware of some of these numbers
Speaker 1: and sort of have an extra conversation with doctors, perhaps
Speaker 1: fire the specialists who will give us a little bit
Speaker 1: more time in the room and have a chat about
Speaker 1: some of these numbers. And for some of these things
Speaker 1: they actually do require specialists, not just general GPS. If
Speaker 1: you're really worried about your thyroid function, perhaps it's time
Speaker 1: to get a referral and go and see and end
Speaker 1: a chronologist. Sometimes, you know, GPS aren't actually the best
Speaker 1: people to be interpreting and giving additional things for some
Speaker 1: of these numbers. Sometimes that is up to more so
Speaker 1: as specialists. So I do think it is a really important.
Speaker 2: Well, I think it's more I think, coming back to
Speaker 2: the GP conversation, I think it's more the difference between
Speaker 2: sort of what's the word for it, like acute medicine
Speaker 2: versus preventative Look like, what is the word wanking preventative health?
Speaker 1: Yeah, yeah, preventative health, yeah.
Speaker 2: Holistic health. I think I don't because I think that
Speaker 2: you can go to a specialist and have exactly the
Speaker 2: same feedback. You know, I can send people to endose
Speaker 2: in their life. It's normal. You've got to have a
Speaker 2: medical professionals who's interested in preventative type of health. And
Speaker 2: there's more and more of those integrative clinics popping up
Speaker 2: where they're looking at optimizing health versus just checking that
Speaker 2: you're not clinical. So keep one that medical training is
Speaker 2: very much was a clinical focus when people are sick,
Speaker 2: when there's an issue, when people are on well, Whereas
Speaker 2: there's a shift now to that more integrative health professional,
Speaker 2: longevity clinics, preventive medicine. That's the ones who are going
Speaker 2: to have a special eye for that versus you know,
Speaker 2: acute doctors who are looking for issues and basically to
Speaker 2: fix them because that's a very traditional medical model. So
Speaker 2: you've sort of got to get yourself to the right person,
Speaker 2: I would say, because I've had clients. You know, it's
Speaker 2: not bagging up medical doctors by any means. Same with dietitians.
Speaker 2: You're going to get dietitians who are better at more
Speaker 2: acute clinical conditions versus preventative help. But I think that
Speaker 2: it is you want someone who has that background and interest,
Speaker 2: rather than there's a problem, let's fix it. You've got
Speaker 2: to sort of research and be across people who have
Speaker 2: that interest. There's more and more of them popping up
Speaker 2: everywhere because you spent a lot. Specialist are so expensive,
Speaker 2: like you've got to make sure you're actually getting value,
Speaker 2: like how much they are hundreds and hundreds of dollars,
Speaker 2: So you've got to be the right person.
Speaker 1: Some of those integrative clinics, though, so I think it
Speaker 1: is important if you do go to one that it
Speaker 1: actually does have a proper medical professional in there. It's
Speaker 1: not just like a holistic woo woo, you know, so
Speaker 1: and so, because you know, there are a lot of
Speaker 1: different specialties who are calling themselves doctors who aren't technically
Speaker 1: medical doctors, right, Like I think osteopaths and cairos can
Speaker 1: call themselves doctors, but they're not actual medical doctors. So
Speaker 1: just be aware of that as well. If you're going
Speaker 1: for some medical advice, make sure you are seeing a
Speaker 1: medical doctor, because I do really think that that science
Speaker 1: and that evidence based background is still very very important.
Speaker 1: But I think a lot of these integrated clinics aren't
Speaker 1: necessarily run by medical doctors, and in my opinion, that
Speaker 1: is riskier than moving outside of a GP in my opinion.
Speaker 2: True, I was looking at there was sort of one
Speaker 2: of these doctors online who you know, they seem to
Speaker 2: know everything. And then when I looked to as a
Speaker 2: cairopractor and I was like, I may you specistic water
Speaker 2: backs really like, definitely check. You want a medical doctor
Speaker 2: who's a medical training one hundred percent. And that's the
Speaker 2: good thing about some of those sort of online people
Speaker 2: like doctor merklea Harbor, They're very well qualified. So always
Speaker 2: certainly do a little bit of a check there. All right.
Speaker 2: Another medical topic that to go to our fancy was
Speaker 2: there was some data that came out just this week
Speaker 2: actually looking at golp one medications. And I know we've
Speaker 2: talked about this several times recently, but the reason we
Speaker 2: have talking about it is a lot of people are
Speaker 2: using them because suddenly they've become readily available. It's moved
Speaker 2: passways and pick. Now you've got access ready access to
Speaker 2: Manjarra with Gobi, and people are like, well less scared.
Speaker 2: I see medical professionals openly prescribing them for weight loss.
Speaker 2: I guess you know, people go to a doctor and
Speaker 2: they're winging about weight and a doctor would say, well,
Speaker 2: do you want to try medication? So it's sort of
Speaker 2: become a lot more common. But there was a warning
Speaker 2: raised in relation to nutrient deficiencies, and this was an
Speaker 2: interesting one because it's a nutrient deficiency that doesn't come
Speaker 2: off of firm, but medical doctors are seeing it more
Speaker 2: because of the impact that a golp one can have
Speaker 2: on appetite. So this doesn't surprise me leand because what
Speaker 2: I've also seen is if I'm working with a client
Speaker 2: on it with a golp one, and often it's clients
Speaker 2: who haven't started, they've already been on one and the
Speaker 2: weight loss is slowed, so they'll come to see what's
Speaker 2: going on with the diet. And what I notice is,
Speaker 2: unlike earlier in time where GPS might be prescribing a
Speaker 2: manjara for example, I like to keep the dose low
Speaker 2: and then work in conjunction with diet and exercise, because
Speaker 2: then I find you using the golp one as at all,
Speaker 2: but you're ultimately changing lifestyle and minimizing muscle wasting, which
Speaker 2: comes from significantly reducing calorie intake and thus helping to
Speaker 2: protect metabolism. But I'm seeing more and more doctors are
Speaker 2: just following the recommendation from pharmaceutical companies, which is to
Speaker 2: bump it up, so you can go from sort of
Speaker 2: a doseive so and so to just continue to put
Speaker 2: it right up. And of course for most people how
Speaker 2: they respond is they stop eating, and they might be
Speaker 2: eating five hundred, eight hundred calories per day, but that's really,
Speaker 2: I would say, metabolically damaging. And I've always argued that
Speaker 2: with eight hundred calorie diets, I don't know who, I
Speaker 2: don't care who is promoted them in the media. As
Speaker 2: a dietitian, I have fundamental issues with diets that are
Speaker 2: that low in calories for anyone, particularly for people who
Speaker 2: are hundred killows or more, because that means you will
Speaker 2: be wasting a serious amount of muscle mass and really
Speaker 2: basically just stringing metabolism of time. But what the Systematic
Speaker 2: Review publishes this week found was that users of GLP
Speaker 2: ones were at extremely high risk of developing vitamin C deficiency.
Speaker 2: So if that doesn't sound familiar, I want you to
Speaker 2: think Captain Cook and Scurvy on the first fleet, where
Speaker 2: the travelers didn't have access to fresh friuting vegetables for
Speaker 2: months at a time and actually became deficient and vitamin C.
Speaker 2: And this is a nutrient retake the ground and vitamin C.
Speaker 2: It's primarily in citrus fruits, kiwe fruit, but also leafy
Speaker 2: green vegetables, tomatoes, sweet potato, red capsicum, and we need
Speaker 2: a minimum of about forty milligrams per day, but I
Speaker 2: would argue that upwards intakes of one hundred the close
Speaker 2: to the higher basically the better because it's a water
Speaker 2: soluble vitamin. You'll excreep with no damage. Higher amounts I
Speaker 2: myself actually take and make a jose of vitamin C
Speaker 2: now as an antiaging supplement, and it's sort of one
Speaker 2: of those things you can do to protect the cell,
Speaker 2: but also very powerfully involved in immune function and wound healing.
Speaker 2: And so, yeah, that was an interesting one, but it
Speaker 2: doesn't surprise me Land because when people are not eating
Speaker 2: a lot, what happens is they instantly ditch their salad
Speaker 2: and veggie. So they're usually not eating a lot of
Speaker 2: that anyway, so their daily intake might be something along
Speaker 2: the lines of a coffee or a protein shake because
Speaker 2: they're told everyone's told all protein, protein, protein, so they're
Speaker 2: focusing on that protein yogurt, and then they'll have lunch.
Speaker 2: So what's quick and easy to grab if they're hungry again, milk, coffee, sushi,
Speaker 2: that kind of food that's easy to eat. Snacks. If
Speaker 2: people are snacking, they'll have a snap bar as I
Speaker 2: talk about often, very rarely you people grab a piece
Speaker 2: of fruit and then dinner. You know, they're sticking to
Speaker 2: protein and they're not getting you know, two cups three
Speaker 2: cups of brightly colored veggies. So it doesn't surprise me,
Speaker 2: but I thought it was a worthwhile discussion. That was
Speaker 2: a systematic review published by Australias Hunting Medical Research Institute.
Speaker 2: It was found that people are simply not getting the
Speaker 2: bulk of nutrient rich food. So while they're maybe losing weight,
Speaker 2: they're not only healthy. It doesn't it's not an indicator
Speaker 2: of health. So yeah, I thought it was just a
Speaker 2: good discussion that people listening who are considering or taking
Speaker 2: weight loss medication. You know, I'm not suggesting a supplements
Speaker 2: the idea. I'm saying you've got to make sure you're
Speaker 2: still getting your fresh food in basically if you're on
Speaker 2: a GLP one at every meal. So for example, you'd
Speaker 2: want to have berries or fruit with your protein yogurt
Speaker 2: or smoothie. You'd want to make sure there's vegetables or
Speaker 2: salad at both lunch and dinner, even though the volumes
Speaker 2: are significantly reduced. And I have many clients yand who
Speaker 2: don't even need a bit of food a day now.
Speaker 2: They've cut it all out in favor of protein snacks,
Speaker 2: which is good on one hand, but I'm saying to
Speaker 2: my clients, add an apple, Have an apple, Have a peach,
Speaker 2: like you need that nutrient to get even the minimal
Speaker 2: amounts of vitamin seed little and the optimal amounts, which
Speaker 2: I would argue probably upwards of one hundred milligrams per day,
Speaker 2: not just forty which is the recommended dietary intake.
Speaker 1: Well, fun fact they are out of season at the
Speaker 1: Moment's ran key is but two gold qiwifruit a day
Speaker 1: will give you more than one hundred percent of your
Speaker 1: vitamin C requirements. So if you're lacking in your vitamin C,
Speaker 1: add some gold queue fruits in particular, not the green ones,
Speaker 1: the gold ones to your diet. But I've actually seen
Speaker 1: a client when I was working at the hospital, so
Speaker 1: I don't know six seven, eight years ago now, and
Speaker 1: then Referrel came through and it said scurvy, and I
Speaker 1: was like, what, like, surely this is like an error
Speaker 1: or something. And they were throwing a proper ketogenic diet,
Speaker 1: like they were counting the carbohydrates in lettus basically like
Speaker 1: they were too a tea, very very high kutogenic diet
Speaker 1: for weight loss, and not eating any fruits and veggies
Speaker 1: as I said, like a tiny piece of lettuce a day.
Speaker 1: And that was it because I was so worried about
Speaker 1: the carbohydrates. And the big symptoms they had were bleeding
Speaker 1: gums and they had a lot of these, like they
Speaker 1: weren't wound so much, but they just had these sort
Speaker 1: of like spots on their skin and they wouldn't heal properly.
Speaker 1: And then they were complaining about their hair and their
Speaker 1: nails being really brittle as well. So they're probably the
Speaker 1: biggest signs of a vitamin C deficiency. Also things like anemia,
Speaker 1: just difficulties with your teeth and your gums, really easy
Speaker 1: bruise and really rough or scaly skin can be some
Speaker 1: really really big ones and wounds not healing properly or
Speaker 1: you know, just really brittle hair that falls out. They're
Speaker 1: probably the biggest science of a vitamin seed deficiency, so
Speaker 1: you know it would be something. You know, we all
Speaker 1: got told about scurvy when we went through our training
Speaker 1: at university, but I'm sure that lectures followed up. But
Speaker 1: that don't worry. You won't see clients with scurvy in
Speaker 1: your lifetime. But I think we've come full circle now
Speaker 1: and we're seeing so many people who might be overweight
Speaker 1: but be mal nourished at the same time, so you
Speaker 1: can actually be I think a lot of people associate
Speaker 1: mal nutrition with like significantly underweight, but I remember when
Speaker 1: we were at the hospital, we would see so many
Speaker 1: people who had obesity and malnutrition at the same time.
Speaker 1: So they were getting a ton of ultra processed foods
Speaker 1: in but they weren't actually eating much real food. As
Speaker 1: you said, people weren't eating you know, a piece of
Speaker 1: fruit a day or even any fresh food. They go
Speaker 1: an entire day without any fresh food that have you know,
Speaker 1: peanut butter or veggimart on toast and a coffee that
Speaker 1: have some soush chicken sushi for lunch, and then for
Speaker 1: dinner they might have I don't know, like a cheese
Speaker 1: sandwich something they just weren't actually getting any fresh food.
Speaker 1: And with that comes a lack of fresh nutrients as well.
Speaker 1: So we are seeing more and more deficiencies these days.
Speaker 1: You know, I've had a dietisian friend of mine who
Speaker 1: saw a child with rickets because they weren't getting it
Speaker 1: in enough vitamin D. So we are seeing these deficiencies
Speaker 1: more and more these days as different types of diets
Speaker 1: and weight loss pills and interventions become more and more popular.
Speaker 1: The bottom line is we still need to get those
Speaker 1: nutrients in through food, and yes, you can supplement, but
Speaker 1: a supplement will never give you in most cases for
Speaker 1: things like vitamin C and stuff as good as what
Speaker 1: real food will give you. But vitamin D is in
Speaker 1: particular a bit harder to get because it is often
Speaker 1: coming from the Sunshine is our best source of vitamin D.
Speaker 2: True, and I think just as a reference, you want
Speaker 2: to be having at least a piece of fresh fruit
Speaker 2: per day. You don't need to be scared of the carb.
Speaker 2: You know, there's so many options, whether it's erries fresh
Speaker 2: or frozen, whether it's a small stone fruit, Keyway fruit, amazing,
Speaker 2: they are all really nutrients and addition to the diet,
Speaker 2: I think we still remain a bit calp scared of fruit.
Speaker 2: And you know, one meal should have a heavy saladdle
Speaker 2: bed based So if you're eating out a lot and
Speaker 2: you are finding yourself at restaurants or traveling, you know,
Speaker 2: naturally should be aiming to have one other meal that's
Speaker 2: sell little soup just for optimal you know, if you're
Speaker 2: listening to the nutrition couch nutritions on your mind. So
Speaker 2: these are simple strategies to make sure you're getting more
Speaker 2: and plenty. And that's my most common feedback each and
Speaker 2: every day to my clients. Where's the fresh food every meal?
Speaker 2: There should be some, So a good reminder, particularly if
Speaker 2: you have tried and using AGLP one all rightly and well.
Speaker 2: Our proach of the week comes from our Instagram. We
Speaker 2: get all of our requests for content on Instagram, so
Speaker 2: keep those dms coming. I'm always looking at something new
Speaker 2: and exciting. And a listener sent me what she described
Speaker 2: as a topper, And you might have noticed in supermarkets
Speaker 2: there is sort of in the health food section, sort
Speaker 2: of a growing range of toppers they call them, which
Speaker 2: might be seeds or it might be like a granola
Speaker 2: sprinkle and this one that she said to me was
Speaker 2: called Coastal Crunch Protein Crunch, and it is an online product.
Speaker 2: It is what I would describe a very boutique product.
Speaker 2: It's quite expensive. So I'm going to go through this,
Speaker 2: but I'm also wanting to talk about toppers in general,
Speaker 2: because I know there's a growing range of online options
Speaker 2: and even in supermarket of these products, and I want
Speaker 2: to talk about them in terms of how to use
Speaker 2: them and what to look for. So the one I'm
Speaker 2: going to review nutritionally today is I said, it's a
Speaker 2: company called Coastal Crunch, which looks like a local Australian company.
Speaker 2: They're calling it Australia as Healthy at Granola, I like
Speaker 2: many love a granola, the crunch of it. I think
Speaker 2: it's delicious. I don't buy it because I eat the
Speaker 2: whole packet, but I hear you that they can be delicious.
Speaker 2: And this one is a toasted almond and cinnamon. You
Speaker 2: can buy it in different packets. There's a large bolkilo one.
Speaker 2: I've stood a three twenty grand one which is fourteen dollars,
Speaker 2: so you can buy it in bulk as well. And
Speaker 2: when I look at the ingredients land it is pretty clean.
Speaker 2: So it's thirty two percent lupin, which is a very
Speaker 2: what we call a super ingredient in terms of dietary
Speaker 2: fiber and protein content, buckwheat, sunflour, millet, coconut chips, coconut sugar,
Speaker 2: almas at six percent, popedas and seeds, coconut oil, cinnamon, salt.
Speaker 2: So that wouldn't be what Leanna and I would describe
Speaker 2: as a very clean ingredient list. There's no fillers, there's
Speaker 2: no additives, there's no flavors. It's goti like many granolas
Speaker 2: or many toppers are not a grain versus a nut
Speaker 2: based because as soon as you have toppers or swapped
Speaker 2: to granolas that are nut based, they're perceived as healthier
Speaker 2: because they're lowering car but they usually pack huge amounts
Speaker 2: of calories because they're basically fat, and it's good fat,
Speaker 2: but they're hind calories. Whereas I like this one leand
Speaker 2: because it does have a grain base and so you're
Speaker 2: still getting the benefits of whole grains. They're recommending a
Speaker 2: serving size here of fifty grams, so to me, that's
Speaker 2: sort of a whole serve of cereal per serve. It
Speaker 2: comes in at just over two fifty calories, ten grams
Speaker 2: of protein, fourteen point five grams of total fat four
Speaker 2: gram saturated, So that's from the coconut oil in there
Speaker 2: and carbohydrates twelve point seven sugar four point two or
Speaker 2: eight point four per hundreds are not low in sugar,
Speaker 2: and that's coming I think just from sugar itself being
Speaker 2: added coconut sugar. Sorry I should say so they're sort
Speaker 2: of riding on a coconut train to that it's healthier,
Speaker 2: but ultimately coconut sugar still sugar, ten point four grams
Speaker 2: ditry fiber, which is massive for a fifty gram serve granola,
Speaker 2: and thirty five milligram sodium so very low. There's no
Speaker 2: added salt in there. Now, this, I would say, is
Speaker 2: a pretty good product. I myself wouldn't use your white
Speaker 2: because I don't like coconut and coconut oil as an
Speaker 2: ingredient or coconut sugar. It's adding saturated fat. I think
Speaker 2: that if you love it, it's not too bad. I
Speaker 2: wouldn't use it at a fifty gram serve. I'd probably
Speaker 2: use it more like thirty and that would keep the
Speaker 2: fat down at around eight ten grams per serve. But
Speaker 2: I think if you want to invest in that it's
Speaker 2: gluten free, So if you need a gluten free product,
Speaker 2: I think it's very strong. And I think that in general,
Speaker 2: these Bootique products are pretty good. You know, they don't
Speaker 2: have a lot of fillers in them. If you love
Speaker 2: the taste, the flavor, I probably think they're slightly better ones.
Speaker 2: I don't think it's the healthy granola because I don't
Speaker 2: think a granola that's got coconut added is ever going
Speaker 2: to be the healthiest, but I think it's a good
Speaker 2: choice if used in moderation. But what I wanted to
Speaker 2: talk about in terms of toppers is a granola that's
Speaker 2: nut based is not really a granola. You want a
Speaker 2: cereal whole grain base when you're having cereal in the
Speaker 2: warning which whether it's oats, where it's buckweight, where it's
Speaker 2: luc because that is giving you the whole grains, that's
Speaker 2: giving you the dietary fiber. This is what's good for
Speaker 2: our gush. If you're using toppers or granolas that are
Speaker 2: nut based, I would be using them as like sprinkles
Speaker 2: for yogurt or sprinkles for another cereal for flavor. So
Speaker 2: you might use an all brand, you might use a
Speaker 2: plain oat, you might use a multa gray wetbix and
Speaker 2: use it as a bit of a crunchy topper to
Speaker 2: add good fat. And then I'd use it in say
Speaker 2: a twenty gram maybe thirty gram served to add some
Speaker 2: extra good fat and protein. So yeah, I thought it
Speaker 2: was just an interesting product. Yeah, I'd give it seven
Speaker 2: eight out of ten. I think they're better ones, but
Speaker 2: I think that this probably tastes delicious, and as such
Speaker 2: it's a nice sort of addition that's adding nutrition to
Speaker 2: your cereal choice. What do you think, Liam? Have you
Speaker 2: seen it before?
Speaker 1: I haven't seen it before. No, it's so as you said,
Speaker 1: it looks like a very boutique brand, Coastal Crunch. I
Speaker 1: imagine it's I don't know wherever. I imagine it's out of
Speaker 1: someone like Barron Bay, which is lovely. But now I
Speaker 1: quite like it. You know, it's it's it's not too
Speaker 1: expensive either, compared to obviously the things in supermarkets. You're
Speaker 1: always going to get some better priced products, but I
Speaker 1: think ingredient wise, this is basically as good as you're
Speaker 1: going to get. I personally don't have a problem with
Speaker 1: coconut being in granola. I don't think the saturated fat
Speaker 1: is the same as you know in meat and that
Speaker 1: kind of thing. I don't really have a problem with it.
Speaker 1: I think the ingredients are wonderful. But the thing that
Speaker 1: I really like about it is that the protein in
Speaker 1: the fiber is coming from natural sources. Often when you
Speaker 1: find like a high protein or a high fiber granola
Speaker 1: in the supermarket, it's what we call that fake fibers.
Speaker 1: There's a been a ton of that, like different artificial
Speaker 1: type fiber dumped in there, or the protein is coming
Speaker 1: from like you know, soy protein flakes, or they've added
Speaker 1: the protein in some of the way, Like it's quite
Speaker 1: a process form of protein. I love that this is
Speaker 1: the basis Loopen because we know that lupin, as you
Speaker 1: described earlier, is more like a superfood. It's very high
Speaker 1: in protein, it's a very high in fiber, and it
Speaker 1: is more carbohydrate controlled. So if you're looking for a
Speaker 1: product that is more carb controlled, I think this is
Speaker 1: a really great choice. Like it's only twelve point seven
Speaker 1: grams in a fifty gram serve, so if you're not
Speaker 1: even using fifty grams, it's quite low, and that way
Speaker 1: you would be able to add some beautiful fresh fruit
Speaker 1: and some yogurt to this, and I think that that
Speaker 1: could be a really nourishing breakfast option.
Speaker 2: So I love this.
Speaker 1: I don't see a problem with it at all. I
Speaker 1: think it's a great little product. If you're happy to
Speaker 1: invest in it, I think it can be a really
Speaker 1: good choice. I think the ingredients are super strong. There's
Speaker 1: nothing in there that I would be worried about personally.
Speaker 1: I think there's a great mix of different types of
Speaker 1: blends of you know, the base between loopen and buckwheat,
Speaker 1: and then you've also got some great seeds and nuts
Speaker 1: going in the ppeitas that lind seeds, the almonds as well.
Speaker 1: So yeah, I think it's a really good product, and
Speaker 1: if you're happy to invest in it, I'd be happy
Speaker 1: for my clients to have this as a little bit
Speaker 1: of a topper to yogurt or something, or as you mentioned,
Speaker 1: if you've got a base of maybe some vitebrates or
Speaker 1: some all brand or some thing and using this is
Speaker 1: a bit of a mix. But even though it is
Speaker 1: protein crunch ideally for breakfast, it's still not enough protein
Speaker 1: even at a fifty grand serve ten point four grams
Speaker 1: of protein is good, but we'd want at least another
Speaker 1: ten grams of protein coming from somewhere, So a decent
Speaker 1: cup of milk in there, or some higher protein yogurt
Speaker 1: or you know, serving that with a little bit maybe
Speaker 1: a sprinkle of protein powder and some you know, half
Speaker 1: a cup of milk or something. We definitely want to
Speaker 1: boost that up if this is a sole breakfast option,
Speaker 1: because we do know that women would do much better
Speaker 1: with at least twenty grams of protein and breakfast. That
Speaker 1: would be my only feedback.
Speaker 2: Yeah, I think it would go nicely with the new
Speaker 2: high protein milks if you're happy to invest in those.
Speaker 2: And I like these products, as I said at topper
Speaker 2: as an addition that way, and the other thing I
Speaker 2: was thinking abotu. I went to a supermarket this morning
Speaker 2: and I was looking at kids lunch box fillers, and
Speaker 2: what crossed my mind was that when it comes to
Speaker 2: different products, I noticed, like the lcms were very cheap.
Speaker 2: And I think a thing to keep in mind is
Speaker 2: that the higher the quality of the cereal, that more
Speaker 2: expensive it will be because things like seeds and that's
Speaker 2: so expensive, even whole grains. So sometimes thinking about more
Speaker 2: as an investment versus cost, because you can go and
Speaker 2: buy an NELSI and bar for three dollars versus say,
Speaker 2: a whole grain bar that's six And basically the difference
Speaker 2: is you're playing for the quality of ingredients, and that's
Speaker 2: certainly the case with some of these more boutique, higher
Speaker 2: level nutrition cereals. So yeah, I would definitely, and that's
Speaker 2: why I would also use it in smaller amounts, because yeah,
Speaker 2: if you're following a budget, you just want to make
Speaker 2: sure that you're getting the best bang for your dollar. Rightly,
Speaker 2: And I think we've covered it before, but it comes
Speaker 2: up all the time, and there are certainly different options.
Speaker 2: So the question is, I'm getting takeaway, what is the
Speaker 2: healthiest option? What do you think?
Speaker 1: Well, I would argue that if you're getting takeaway, you
Speaker 1: want something delicious, not so much healthy. But that's my argument.
Speaker 1: What do we get in my household? We regularly have grilled.
Speaker 1: We love grilled, where I wish Grill would sponsor the segment,
Speaker 1: but we're big grilled fans in my family. They do
Speaker 1: really good chicken nuggets like that. It's actual chicken breast
Speaker 1: fried an extra version olive bill. Yes, they're fried, really
Speaker 1: good amount of protein, they're proper chicken breast. It's extraversion
Speaker 1: olive a like my little girls love them. Yes, so
Speaker 1: we love grilled. We also love getting a tie or
Speaker 1: like a Chinese but I tend to get when I
Speaker 1: think of tile Chinese. Often we don't want to get
Speaker 1: the deep fried kind of stuff like the you know,
Speaker 1: the honey honey chicken or the sweetens our pork which
Speaker 1: is deep fried. Often I say to my clients, get
Speaker 1: the dry stir fry with the herb bases. So think chili, basil, prawns,
Speaker 1: all garlic, and black preppered chicken. That way, it's a
Speaker 1: little bit leaner. There's often a ton of veggies added
Speaker 1: in and the rice comes separately. Often, if you're going
Speaker 1: to get like a noodle dish from you know tie,
Speaker 1: like a pad tie for example, all of the protein
Speaker 1: and the veggies are mixed up with the noodle, so
Speaker 1: it becomes really really heavy car based. Whereas I prefer
Speaker 1: the herb type sturfries because you're getting the rice separately,
Speaker 1: you can control the amount, and you're often getting a
Speaker 1: really good amount of vegetables as well. And then my
Speaker 1: other favorite takeaway I often suggest for clients who are
Speaker 1: trying to keep things a little bit leaner, is Vietnamese.
Speaker 1: I love Vietnamese. They use a lot of herbs for flavor.
Speaker 1: The pros often quite lean. You know, you can get
Speaker 1: prunes or you can get chicken. And I love the
Speaker 1: rice noodle salad bowls. Sometimes depending on where you get it,
Speaker 1: the noodle base can be quite heavy, so I often
Speaker 1: say the clients get half noodle, half lettuce. They also
Speaker 1: do some people call them rice paper rolls, all those
Speaker 1: summer rolls. They can be a really good option as well.
Speaker 1: And Mexicain, I think we've talked about that before, can
Speaker 1: be a really good option. But you just have to
Speaker 1: be careful because sometimes those burritos can be massive, and
Speaker 1: you've got the burritos with the rice and the beans
Speaker 1: and the chicken and the cheese and the guacu there,
Speaker 1: so it can quickly add up. But often those what
Speaker 1: we call those naked bowls from a Mexican perspective, can
Speaker 1: be really healthy. You can add quite a lot of
Speaker 1: different types of veggies and beans and get some good
Speaker 1: fiber and some freshness in through there as well. So
Speaker 1: they're probably my three or four favorite ones. But I
Speaker 1: do think it's a balance between what you enjoy how
Speaker 1: often you have it. Like, if you're someone who has
Speaker 1: take away twice a week, I'd probably say that you
Speaker 1: would be leaning for what are those options to be
Speaker 1: a healthy option? But if you're someone who has takeaway
Speaker 1: once a month, get what you want, get some fish
Speaker 1: and chips, get some pizza, It's probably not a big
Speaker 1: deal in the grand scheme of things. So I think
Speaker 1: this only really matters if you're somebody that eats takeaway
Speaker 1: quite regularly, or you are actively trying to pursue a
Speaker 1: weight loss journey. But otherwise I generally just say have
Speaker 1: what you like if it's an occasional thing.
Speaker 2: Yeah, so first of all, do you want to have
Speaker 2: a fight today? I would disagree completely that grilled is healthy.
Speaker 2: Grid is not healthy.
Speaker 1: I didn't say it was healthy. I thought it was delicious.
Speaker 2: No, I know, But the question is, I think you're
Speaker 2: misleading out consue our clients because you've said the question
Speaker 2: is is it healthy? And you've said I love grill.
Speaker 2: Now I know you love grilled. I think everyone loves grilled,
Speaker 2: but it's packful. Like I'm just having a look at
Speaker 2: nutrition Lacus. I don't want to speak out of turn.
Speaker 1: It's some of those burgers. If you just get the
Speaker 1: burger can be five hundred calories. Nothing wrong with that,
Speaker 1: quiet protein, but of fresh food.
Speaker 2: But it's fried food. It's fast food. It's not healthy.
Speaker 2: The energy density it's not fried, and I would is fried.
Speaker 1: It's not fine. If you get a chicken breast burger,
Speaker 1: that's chicken breast and it's grilled. It's not fried.
Speaker 2: But the people are not just having a burger on
Speaker 2: its own, they're having it as a meal deal. I'm
Speaker 2: just looking at the chicken tenders. They are deep fried
Speaker 2: or fried in extra veginal.
Speaker 1: Yeah, those are.
Speaker 2: But I think that it's misleading to say it's healthy.
Speaker 2: I think it's healthier fast food. It's not healthy because
Speaker 2: with grilled I noticed they stack their sauces like if
Speaker 2: you look at the lower carbon, it's heavily pro like
Speaker 2: it's Is it healthier than maccas, Yes? Is it healthy?
Speaker 1: There are some better choices in there though, Yeah, not
Speaker 1: the entire brand is healthy. Agreed.
Speaker 2: Yeah, and I agree that with Mexican like Gusman and Gomez.
Speaker 2: Is it healthier yes? Is it fast food that's still
Speaker 2: it's not. I think in answer to the question, if
Speaker 2: I was saying, what is the healthiest fast food takeaway,
Speaker 2: I think rolled is one of the healthiest ones because
Speaker 2: often it's not fried. I think that fish bowl is
Speaker 2: the other one, because you it's not generally fried. You know,
Speaker 2: it's not heavily sauced. So I think I don't disagree
Speaker 2: with you that grilled is a healthier choice. Is it healthy? No,
Speaker 2: it's high, it's high calorie.
Speaker 1: I see your point. Yeah, I see your point. Yep.
Speaker 2: If I was talking, I think the other help, which
Speaker 2: this isn't really fast food, but I think subway is.
Speaker 2: Then probably the other one I would put is actually
Speaker 2: quite healthy. If I was being technical, Is that a
Speaker 2: fair call?
Speaker 1: Yeah, that's a fair call. Absolutely, But I do I
Speaker 1: would argue that there's healthier options in every type of takeaway.
Speaker 1: That's what I thought we were more meaning so so
Speaker 1: like if you went to grill, there are some of
Speaker 1: the burgers are like a thousand calories. Absolutely, some of
Speaker 1: them are only four fifty five hundred, much better options.
Speaker 1: But again, are you getting the burger or you're getting
Speaker 1: the burger and the chips and the sauce and a
Speaker 1: cider nuggets very different. So if you're looking for the
Speaker 1: healthiest option overall, I would agree rolled subway, some sort
Speaker 1: of Vietnamese is generally pretty good, or Mexican, but yeah,
Speaker 1: there's always going to be leaner and higher calorie options
Speaker 1: wherever you go.
Speaker 2: Yeah. Yeah, so I think I don't think I'm missing
Speaker 2: we're missing anything, but yeah, just in terms of we're
Speaker 2: being technical about it, they're probably the ones.
Speaker 1: Yeah, yeah, fair point.
Speaker 2: Awesome.
Speaker 1: Alrighty, Well, that wraps up the segment. All the show
Speaker 1: today for Nutrition Cash. Thank you for listening for another week,
Speaker 1: and if you're a new listener, we also have a
Speaker 1: scientifically formulated range of supplements at designed by dieticians. Go
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Speaker 1: lot of tips and tricks coming your way in this
Speaker 1: episode and many more to come. So thank you for
Speaker 1: listening and we'll catch you in next week's episode.
Speaker 2: Have a great week.