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Speaker 1: Hi, I'm Leanne Ward and I'm Susy Burrow and welcome

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Speaker 1: to the Nutrition Couch, a weekly podcast from two of

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Speaker 1: austrays leading dieticians, bringing you everything that is new in

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Speaker 1: the world of nutrition, diets and good food from the

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Speaker 1: Nutrition Couch. Today, we're chatting about another viral TikTok trend,

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Speaker 1: the baked oats, and in our clinic, our clients are

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Speaker 1: asking us about the pros and cons of intimate fasting.

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Speaker 1: Now to our most popular segment, the supermarket product of

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Speaker 1: the Week, we discuss a new plant based frozen meal option,

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Speaker 1: and our final segment with our listener question is all

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Speaker 1: about diet soft tricks. Can we drink them? And are

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Speaker 1: they actually good for us? And how many drinks is

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Speaker 1: too many? The first Susy, how's your week been going?

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Speaker 2: My week has been pretty good.

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Speaker 3: We're at the end of school holidays now, so I'm

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Speaker 3: sure many parents are at the end of their tether

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Speaker 3: with the children.

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Speaker 2: I've really tried to keep as.

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Speaker 3: Active as I can with the kids, but one thing

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Speaker 3: that tends to go out the window when I am

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Speaker 3: doing a lot more of my own childcare is my

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Speaker 3: own activity. Because my kids are too young to come

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Speaker 3: for a rhin or come for a walk. So I

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Speaker 3: sort of am really looking forward to things getting back

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Speaker 3: to normal and packing the school lunchboxes and putting those

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Speaker 3: posts up, but getting back into my own exercise regime.

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Speaker 3: And it's always a good reminder, I think to us

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Speaker 3: as clinicians about the challenges busy people have when it

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Speaker 3: comes to balancing their own nutrition and their exercise. And

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Speaker 3: I think it's not that people don't want to eat

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Speaker 3: well or exercise, it's just that the family demands and

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Speaker 3: work demands can be so great. So rest assured. I'm very,

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Speaker 3: very aware that it's a juggle for all of us

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Speaker 3: and we do the best we can with what we

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Speaker 3: can at the time. And I for one, am really

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Speaker 3: looking forward to getting out there and pounding the pavement

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Speaker 3: when the kids are back to school. So bring it

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Speaker 3: on the end of the school holidays, definitely.

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Speaker 1: And then this week, Susie, what is trending in the media.

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Speaker 1: It's another TikTok trend And now we've done a few

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Speaker 1: TikTok trends in the podcast. You know, I'm all for

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Speaker 1: TikTok trends. There's almost bakedotes, Susie, how can we not

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Speaker 1: talk about bakedotes. They look freakin delicious, but how healthy

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Speaker 1: are they? Actually?

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Speaker 3: This is an ongoing issue, I think because whenever we

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Speaker 3: put on our social media any kind of baked product,

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Speaker 3: whether it's muffins or cookies or in this instance, oats

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Speaker 3: and TikTok, and I'm paying a lot more attention to TikTok,

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Speaker 3: and what's going on there is that people go crazy

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Speaker 3: for it. We love sweet treats, we love perceived healthy baking,

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Speaker 3: and so when this came up on my media feeders

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Speaker 3: and news item, I clicked very quickly and of course

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Speaker 3: was lured in by the gorgeous photos of skillets, you know,

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Speaker 3: with chocolates and maple syrup and banana and runny peanut butter. Like,

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Speaker 3: I completely understand why it's so popular, because it's really

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Speaker 3: our love of food and things that not only taste

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Speaker 3: grape but are visually beautiful. And of course we can

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Speaker 3: curate baked oats, in particular in pans to look so

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Speaker 3: gorgeous on the breakfast table. So I, like, everyone loves

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Speaker 3: a little bit of food porn, and I do like it.

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Speaker 3: But you know, when we put our nutrition hats on,

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Speaker 3: you know, a closer look at the ingredient list can

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Speaker 3: reveal that they can be really packed full of fats, sugars,

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Speaker 3: and as a reference point, if you make yourself a

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Speaker 3: bircher bowl or an oat bowl or in this case,

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Speaker 3: the baked oats and you as a few ingredients. You

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Speaker 3: put in some oats, You might put some yogurt base

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Speaker 3: or a little bit of milk to blend it. You

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Speaker 3: might then put some nutspread. You might put a few

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Speaker 3: chop bits to make it look pretty. You might then

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Speaker 3: add a maple syrup and then banana like you could

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Speaker 3: be looking at sixty to eighty grams of carbohydrate in

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Speaker 3: a single serve, not the whole tray, just a single

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Speaker 3: serve or a small bowl, which would be pretty close

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Speaker 3: to what some people need for their entire day. So

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Speaker 3: the issue with these kind of products is when we

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Speaker 3: super layer all of the ingredients, you get a super

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Speaker 3: layered calorie effect, and for most of us, we're often

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Speaker 3: not burning it off. So just be mindful. These do

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Speaker 3: tend to really be treats as opposed to daily foods.

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Speaker 3: And if you make it for a beautiful Instagram picture

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Speaker 3: or for your TikTok, give it away because very few

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Speaker 3: of us will be burning off that amount of calories

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Speaker 3: and carbohydrates in many of them, but it's not lost

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Speaker 3: on me.

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Speaker 2: I think they're as well.

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Speaker 1: But a whole skillet of you know, chocchip oats. Let

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Speaker 1: a reminder, Do we regularly eat chocchips for breakfast? Probably not?

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Speaker 1: Do we regularly encourage chocolate for breakfast? Probably not. That's

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Speaker 1: wiba be the first indication that maybe these are a

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Speaker 1: bit more of the food porn side of things and

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Speaker 1: the health side of things. But I have made my

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Speaker 1: own healthy versions of these, Susie, and I would say

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Speaker 1: that they're a lot more macro friendly than the trending

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Speaker 1: ones you've seen on TikTok, where I just use whole

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Speaker 1: grain rolled oats, I use some skim milk, I use

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Speaker 1: either banana or eggs to bind it, and then some

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Speaker 1: fresh berries inside it, and then I bake that up.

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Speaker 1: I slice it up pretty calorie controlled, around sort of

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Speaker 1: three fifty calories per slice, and then I'll serve that

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Speaker 1: with some high protein yogurt, so I'm getting in and

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Speaker 1: maybe some cheer seas inside that as well to help

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Speaker 1: bind the oats. I'm getting in some healthy bats and fibers,

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Speaker 1: some carbs, and some protein compared to I think a

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Speaker 1: lot of the recipes onliner oats, milk, honey or maple syrup,

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Speaker 1: they've got choc tips in there. They're then slitherered in

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Speaker 1: maple syrup, or there's ice cream on top and there's

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Speaker 1: more chocolate on top. I've even seen variety Susie where

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Speaker 1: they have this hard chocolate shell, so they're like chocolate

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Speaker 1: shell baked oats. So they melt down chocolate plus coconut

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Speaker 1: oil together, they melt it, they pour it over the

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Speaker 1: top of the baked oats, they put it in the freezer,

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Speaker 1: and it creates this hard chocolate shell that then you

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Speaker 1: smash your spoon through like it looks amazing, but at

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Speaker 1: the end of the day, it's probably more of a

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Speaker 1: dessert than it is a really nourishing breakfast option.

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Speaker 3: Well, when I just put it in the search engine,

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Speaker 3: the first thing that came up was whether it was

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Speaker 3: cake or not. So definitely it assumes the profile more

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Speaker 3: of cake, and think of that with your portions. But

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Speaker 3: again I couldn't have said it better myself. If I

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Speaker 3: was adjusting it to be a bit healthier, I would

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Speaker 3: probably opt for berries which you can get frozen at

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Speaker 3: at a good cost price point at the moment to

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Speaker 3: help lower the carbohydrate content a little bit. There is

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Speaker 3: an increasing range of lower sugar or syrups that of

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Speaker 3: using a sweetener instead of sugar itself. So I know

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Speaker 3: maple syrup, you can find one with no actual sugar

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Speaker 3: in it, which makes it a much lighter option. And

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Speaker 3: you know with the chop bits you can place three

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Speaker 3: or four or five to present the bowl or the

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Speaker 3: baked tray looking beautiful. You don't have to pour the

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Speaker 3: packet in, which of cause is the temptation. So I

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Speaker 3: would say it's all about portion control or doing it

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Speaker 3: for a special occasion, And of course we love to

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Speaker 3: see beautiful food, but there's always ways we can help

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Speaker 3: the fight a little bit, and portion control is one

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Speaker 3: of the key things in using the lower sugar syrups

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Speaker 3: and lower sugar fruits will instantly reduce the calorie load

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Speaker 3: of those more indulgent baked oats trays instantly.

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Speaker 1: Absolutely, And I don't think anybody really unless you're an

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Speaker 1: iron man, needs an entire skillet of baked oas for breakfast.

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Speaker 1: So I think just what your portion saus is on

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Speaker 1: those things. I prefer to bake them in almost like

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Speaker 1: a lasagna dishoesy, and then I put them into like

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Speaker 1: six slices. That's sort of my preference, and then I

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Speaker 1: get sort of some meal prep for breakfast for the week,

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Speaker 1: and I can freeze a few portions as well. I

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Speaker 1: think just making it in a one pan skillet. I

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Speaker 1: know skillet's are very American things, so maybe for our

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Speaker 1: Aussie listeners, it's really those like what would you call it,

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Speaker 1: like a deep.

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Speaker 3: It's like a heavy pann. I look like a la

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Speaker 3: croussoe pan. It's that sort of heavy one. And in America,

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Speaker 3: you right, and they tend to be really black and individual.

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Speaker 3: But I like to shut them. I like to serve

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Speaker 3: them in ramakans. You get like the little ramicans you'd

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Speaker 3: put on a serving tray. And I think that's another

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Speaker 3: way of doing it as a portion control for a

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Speaker 3: special occasion, or if you did a healthy version, just

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Speaker 3: keeping your portions because I find and actually what we

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Speaker 3: know from the behavioral science is what we serve or

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Speaker 3: what our food comes in, is what we will eat

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Speaker 3: their the portions. So if you prepare a whole skillet

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Speaker 3: or a whole pan, you will eat it, whether it's

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Speaker 3: going back and having an extra spoon here or there,

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Speaker 3: All the portions that you serve are bigger, So it

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Speaker 3: really is limiting portions in any way you can, because

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Speaker 3: human beings are programmed to eat what food is readily

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Speaker 3: available in front of them.

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Speaker 1: Absolutely, and just think about bakedotes. If you're using oats

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Speaker 1: and milk and maple syrup and bananas and then adding

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Speaker 1: chocolate chips into there, you've got an enormous load of

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Speaker 1: carbohydrate going in first thing in the morning. If you're

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Speaker 1: not someone that's very active or hasn't done a lot

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Speaker 1: of exercise in the morning, that huge load of carbohydrate

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Speaker 1: probably isn't going to be burnt off very well. It

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Speaker 1: could cause a big energy slumple more sugar craving throughout

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Speaker 1: the day. So my recommendation for the baked does is

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Speaker 1: always to serve them with some protein, so whether that's

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Speaker 1: some low fat cottage cheese or some high protein yogurt,

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Speaker 1: just to help the digest not that carbohydrate to slow

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Speaker 1: down a little bit. When we serve things with protein

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Speaker 1: or fiber, we can actually slow the digestion of the carbohydrate.

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Speaker 1: So my preference is to always serve some sort of

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Speaker 1: baked dose with some high protein yoga or another protein

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Speaker 1: source to really just optimize I guess the macronutrient profile

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Speaker 1: in that meal.

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Speaker 2: And if you're a cottage cheese lover, if my clients

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Speaker 2: come and tell me they love.

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Speaker 3: Cottage cheese, I'm so happy because I can use that

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Speaker 3: in so many foods. And that's a perfect example. There's

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Speaker 3: also Quark, which is that sort of Scandinavian European really

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Speaker 3: tart yoga, which again is really really high in protein

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Speaker 3: and works really well. Or as we spoke about on

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Speaker 3: the podcast a few back, there's a growing range of

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Speaker 3: high protein Greek yogurts, which is fantastic. So that is

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Speaker 3: everything that we know on the TikTok baked oats. But

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Speaker 3: another thing we wanted to really chat about it's come

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Speaker 3: up time and time again, and we've been getting a

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Speaker 3: lot of questions on it online is about fasting. And

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Speaker 3: I guess when I trained more than twenty years ago,

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Speaker 3: we had never heard of fasting, not in a positive

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Speaker 3: way anyway. And of course the work of doctor Michael

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Speaker 3: Mosley a few years back in the five and two diets,

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Speaker 3: or the complete shift in mindset around quite severe calorie

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Speaker 3: restriction to induce some metabolic changes and support weight loss

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Speaker 3: and positive metabolic change over time. And now it's become

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Speaker 3: the norm for clients to come in and have tried

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Speaker 3: fasting intermittent fasting programs. The common ones, of course, are

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Speaker 3: as I've just mentioned the five and two, where you

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Speaker 3: have two nonconsecutive especially low calorie days five or six

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Speaker 3: hundred calories, and that appears to have some metabolic benefits

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Speaker 3: and secondary benefits based on weight loss.

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Speaker 2: And then that what I call.

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Speaker 3: The bustardized version, which is the sixteen eight, which is

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Speaker 3: where you have an extended period of time without eating,

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Speaker 3: which again appears to have some benefits when it comes

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Speaker 3: to resetting some of those hormones. There's definitely a number

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Speaker 3: of pros and cons that we can look at, and

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Speaker 3: I think it's a really good time for us to

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Speaker 3: discuss it in general, because I know a lot of

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Speaker 3: you will have questions about it. Who it's right for,

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Speaker 3: how often we should do it, how long we should

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Speaker 3: do it.

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Speaker 2: For, should we be doing it at all? So? What

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Speaker 2: are your experience, what are your thoughts on it?

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Speaker 1: Yeah, so let's maybe start with first, who it's not

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Speaker 1: for so, I would say anyone who does a really

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Speaker 1: heavy training load, like professional athletes or someone even if

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Speaker 1: you're training twice a day, into in fasting is not

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Speaker 1: for you. If you're a morning training person, into in

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Speaker 1: fasting isn't for you. You should not be training on

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Speaker 1: an empty stomach and then fasting for an extended period

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Speaker 1: of time after your training session as well. You're not

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Speaker 1: doing your body or your muscles any service in terms

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Speaker 1: of the proper recovery that it needs. So look at

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Speaker 1: your type of training. If you're someone who's an afternoon

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Speaker 1: or a night training person, maybe some min fasting might

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Speaker 1: be okay for you. It's absolutely not appropriate for pregnancy

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Speaker 1: or breastfeeding. And anyone who has a background as an

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Speaker 1: eating disorder or with disordered eating or restrictive style eating,

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Speaker 1: absolutely not for you as well, because into ind fasting

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Speaker 1: can very quickly lead to basically just restrictions and down

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Speaker 1: that path of disordered eating. So they're the people that

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Speaker 1: I would say definitely not for. If you are a

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Speaker 1: diabetic on inchulin, you could do some into in fasting,

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Speaker 1: but absolutely important to link with your healthcare professional to

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Speaker 1: be regularly checking your blood sugar levels throughout the day

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Speaker 1: as well anyone else. You could probably think that perhaps

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Speaker 1: it wouldn't be appropriate for Susie.

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Speaker 2: I'm with you.

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Speaker 3: I think for anyone who has a history of disordered

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Speaker 3: eating and extreme dieting, promoting the five to two has

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Speaker 3: a number of negative side effects soschologically to try and

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Speaker 3: adhere to that level of restriction. Now, let's be very

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Speaker 3: clear when we look at the data, the evidence space

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Speaker 3: around intermitt and fasting is primarily around the lower calorie days.

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Speaker 3: So when we take a look at the research, it

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Speaker 3: was primarily for metabolic benefit, so resetting a number of

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Speaker 3: those pro inflammatory hormones helping to reduce cholesterol, blood pleasure,

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Speaker 3: insulin levels over time, and the weight loss is secondary

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Speaker 3: as the body gets a bit of a kickstart. So

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Speaker 3: a five hundred calorie day is really difficult to follow.

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Speaker 3: So it would be for example, as piccolo coffee, a

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Speaker 3: hard boiled egg and some leafy green salad vegetables and

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Speaker 3: then just seventy to one hundred grams of chicken breast

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Speaker 3: or whitefish with again a couple of small, plain, nonstarchy veggies.

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Speaker 2: So it is really tight restriction.

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Speaker 3: It is not easy to do, and so anyone who

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Speaker 3: has a history of dieting and finds that restriction model

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Speaker 3: can be setting them off for a period of dieting

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Speaker 3: is really contraindicated. And for anyone with especially high energy demands,

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Speaker 3: busy mums, people who are trying to work work out,

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Speaker 3: juggle jobs, juggle young children, anyone who is training for

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Speaker 3: an hour or more a day, who has a very

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Speaker 3: active job, I would straight away say it's contraindicated. Now

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Speaker 3: I do use it, but I either use it with

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Speaker 3: people who are very keen to try it and don't

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Speaker 3: have that history of dieting, or people who need to

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Speaker 3: kind of reset their diet so they're used to chronically

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Speaker 3: overeating and having a low calorie day can be a

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Speaker 3: great way to reset them and remind them what it's

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Speaker 3: like to be hungry. And it can also work really

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Speaker 3: well for people who have very sedentary lifestyles because they're

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Speaker 3: not getting that hunger and they're not burning a lot

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Speaker 3: of calories. Now, a lot of clients prefer the sixteen eight,

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Speaker 3: which is where you have sixteen hours overnight, usually without food,

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Speaker 3: and and what that does is again try and get

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Speaker 3: you back in touch with your natural hunger signals. It

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Speaker 3: means that you naturally control calories because you're eating in

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Speaker 3: a smaller period of time, and that is a raging

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Speaker 3: that you would be encouraged to do most of the time,

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Speaker 3: So it's not something you dip in and out of

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Speaker 3: the way you would the five two. And the issue

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Speaker 3: I have with that is that I find people get

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Speaker 3: used to it over time, and while they may get

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Speaker 3: results initially, those results tend to reduce over time as

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Speaker 3: their body gets used to it. And I think if

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Speaker 3: you're hungry in the morning, it's not a good idea

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Speaker 3: to try and avoid eating breakfast because you're trying to

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Speaker 3: get the benefits of fasting. So I would really use

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Speaker 3: it why it's working, but when it stops, I would

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Speaker 3: not feel bad about going back to eating breakfast when

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Speaker 3: you're actually hungry in the morning. And so I sort

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Speaker 3: of use it as a tool to get people over

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Speaker 3: a weight loss hurdle, to perhaps get them back in

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Speaker 3: touch with their hunger if they want to try it,

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Speaker 3: if it fits in with a sedentary lifestyle. But it's

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Speaker 3: not something I prescribe for everyone. It's the case with diets.

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Speaker 3: It's not a one size fits all model, and there's

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Speaker 3: got to be a reason and a benefit of so

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Speaker 3: stated with doing it rather than a blanket prescription.

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Speaker 2: For all people.

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Speaker 1: Completely agree, and I've actually I've never prescribed the five

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Speaker 1: two into in fasting. Correct me if I'm wrong. But

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Speaker 1: the research is really in that obese population with metabolic conditions,

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Speaker 1: isn't it that that research is really strong in.

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Speaker 3: It's interesting with fasting because the cellular benefits that come

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Speaker 3: from extended periods of time without food of anti aging

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Speaker 3: benefit to all of us.

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Speaker 2: Generally.

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Speaker 3: It helps to keep our hormones like intil and under control.

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Speaker 3: But you're right when we look at the research, it's

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Speaker 3: generally done with overweight and obese people who are specifically

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Speaker 3: looking for those very pronounced health related benefits. It was

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Speaker 3: never written as a weight loss program. The weight loss

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Speaker 3: effects are secondary to that. So people will say, oh,

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Speaker 3: it's an anti aging strategy. Yes, to a certain extent.

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Speaker 3: But we've known for a long time that human beings

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Speaker 3: eat too often to allow those hormones to get back

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Speaker 3: to baseline levels. We don't go generally for longer than

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Speaker 3: a few hours without eating when the human body really

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Speaker 3: can tolerate four or five even longer without bigger meals,

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Speaker 3: or if you do eat more at night. Again, you

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Speaker 3: probably don't need to eat a bit later in the day,

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Speaker 3: which is.

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Speaker 2: What we've discussed before.

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Speaker 3: But our lifestyle has meant that fasting can be a

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Speaker 3: really powerful way to balance out the extras that go

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Speaker 3: into our day to day life. So, but you're right,

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Speaker 3: it is generally based for those metabolic benefits, and the

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Speaker 3: weight loss can be secondary.

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Speaker 2: But I think leanne it comes back to what we

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Speaker 2: talk about A lot.

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Speaker 3: A lot of stuff with metabolism comes down to change,

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Speaker 3: and what fasting regimes can do is create options for

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Speaker 3: change and give something a simple approach people can stick

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Speaker 3: to without having to balance out and count calories at.

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Speaker 2: Every single meal. So for its simplicity, it can be

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Speaker 2: a really powerful strategy.

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Speaker 1: Absolutely, And as I was saying, I've never actually used

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Speaker 1: five two for my clients, but I have regularly used

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Speaker 1: something like sixteen eight or ten for my clients. To

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Speaker 1: that add up, I'm not very good to massive fourteen

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Speaker 1: ten for my clients.

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Speaker 2: I must say.

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Speaker 1: Thank God for calculators, that is all I can say.

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Speaker 1: But with the five two I do find that that's

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Speaker 1: overly restricted because I only work with females, and a

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Speaker 1: lot of my females or some of them do have

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Speaker 1: a background of just calorie deprivation and some sort of restriction.

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Speaker 1: I find the five too, is just a bit too

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Speaker 1: hardcore for my liking. I don't tend to use the

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Speaker 1: six ' eight in terms of the rigidity of the time.

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Speaker 1: Like I say to my clients, if you wake up,

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Speaker 1: they're not training in the morning, so that's fine. They

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Speaker 1: don't feel hungry in the morning. Some of my clients

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Speaker 1: have been flight attendants, or they're lawyers who are working

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Speaker 1: like fourteen or surgeons sixteen our days, they don't have

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Speaker 1: time to eat breakfast. They're not hungry. They're in at

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Speaker 1: work at you know, maybe four or five am in

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Speaker 1: the morning. I say, eat when you're hungry. So whether

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Speaker 1: that's after a twelve hour fast or whether that's after

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Speaker 1: sixteen hour fast. I don't get caught up in the

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Speaker 1: numbers or the rigidity, which I feel like unravels a

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Speaker 1: lot of people. Susie, So sixteen eight. I've seen people literally,

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Speaker 1: when I used to work at the hospital three years ago,

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Speaker 1: this was very popular fasting. I would see nurses like

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Speaker 1: counting down the seconds till twelve pm until they could eat,

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Speaker 1: and I was like, that's just ridiculous because you get

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Speaker 1: to the point where you feel so hungry that you

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Speaker 1: almost feel sick, and then when you do start eating,

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Speaker 1: you're just you're inhaling your food, which is not good

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Speaker 1: for anyone. And again, the weightless benefits of fasting are

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Speaker 1: going to come from generally eating in a smaller eating

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Speaker 1: window time frame, therefore eating less food, therefore eating less

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Speaker 1: calories and losing weight. But if you're going to stuff

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Speaker 1: yourself stupid because you've just fasted for an hour or

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Speaker 1: two longer than you probably should have to create that

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Speaker 1: just starvation effect, you're then going to eat three times

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Speaker 1: as much as you normally would at lunchtime and undo

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Speaker 1: all the all the benefits of the calorie deficit that

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Speaker 1: you may have had. So I really think that don't

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Speaker 1: be too rigid around the actual time frame. Anything more

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Speaker 1: than a twelve hour fast has been shown in the

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Speaker 1: research to be beneficial, because as you said, most of

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Speaker 1: us will graze long into the night, wake up, and

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Speaker 1: eat first thing in the morning, and we're barely getting

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Speaker 1: in a twelve hour fast. If that when that that

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Speaker 1: was never even considered fasting. You know how many years

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Speaker 1: ago was that you need that was just considered a

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Speaker 1: normal eating pattern. We stopped eating dinner around six or

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Speaker 1: seven o'clock. We didn't have dessert, we didn't graze and

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Speaker 1: watch Netflix for the rest of the night. We woke

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Speaker 1: up maybe you know, had breakfast when we kind of

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Speaker 1: felt hungry. These days, it's like we've been conditioned to

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Speaker 1: just eat the minute that we wake up and eat

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Speaker 1: right until we go to bed. We're just eating far

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Speaker 1: too much. We're eating far too often. And there is

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Speaker 1: a small amount of research, mostly in animal studies, I

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Speaker 1: will admit, but I'm really excited to see whether research

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Speaker 1: goes in the future around some gut health benefits as well,

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Speaker 1: for it, extended periods of fasting, because you're just giving

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Speaker 1: your gut time to rest. And for a lot of

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Speaker 1: people with irrita, a bound gut health problems and intolerances,

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Speaker 1: constantly putting food into your gut and overloading it before

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Speaker 1: it's had time to process undigest what's there is not

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Speaker 1: going to do you any benefits. So I do use

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Speaker 1: a little bit of intimate fasting from a gut health

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Speaker 1: strategy perspective with my clients as well. I'll admit that

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Speaker 1: the science isn't quite there yet. It's quite strong in

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Speaker 1: animal studies, but we really would like to see more

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Speaker 1: human studies in terms of gut health benefits and fasting.

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Speaker 1: But I'm definitely a fan. I just don't think it

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Speaker 1: needs to come with the rigidity of the sixteen eight

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Speaker 1: time frame or the five is too. I just think

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Speaker 1: learning to listen to your body mold should be the

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Speaker 1: biggest thing that we're really looking for in terms of

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Speaker 1: into ad fasting and learning to eat when we're hungry.

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Speaker 3: I have to laugh because you said with lawyers, because

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Speaker 3: when I think about it, I think that the times

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Speaker 3: I've used the five two, and primarily I'll use it

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Speaker 3: to get people off a plateau, so they might have

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Speaker 3: been reducing calories or increasing activity and then all of

436
00:19:19,480 --> 00:19:22,080
Speaker 3: a sudden we might have lost five seventeen kilos and

437
00:19:22,119 --> 00:19:24,200
Speaker 3: they're plat owed. And I sometimes use it as a

438
00:19:24,240 --> 00:19:27,440
Speaker 3: little trying to break that cycle and just do two

439
00:19:27,520 --> 00:19:29,800
Speaker 3: lighter days, and often in line we've been they're less active.

440
00:19:30,040 --> 00:19:33,440
Speaker 3: But I think a significant proportion of those people. One's

441
00:19:33,480 --> 00:19:36,400
Speaker 3: a contact tracer, so she works in Brisbane and she'll

442
00:19:36,440 --> 00:19:39,280
Speaker 3: spend many hours sitting down, so she'll often fast on

443
00:19:39,320 --> 00:19:41,440
Speaker 3: those days because she finds it keeps her hunger away

444
00:19:41,440 --> 00:19:43,119
Speaker 3: a little bit now she's used to it.

445
00:19:43,359 --> 00:19:44,040
Speaker 2: And lawyers.

446
00:19:44,080 --> 00:19:45,880
Speaker 3: I do use it with my lawyers who are doing

447
00:19:45,920 --> 00:19:48,240
Speaker 3: those really really long days and they can't be active,

448
00:19:48,280 --> 00:19:50,320
Speaker 3: and they find it easy to keep their focus up

449
00:19:50,320 --> 00:19:52,560
Speaker 3: if they keep off heavy food.

450
00:19:52,280 --> 00:19:52,960
Speaker 2: Through the days.

451
00:19:53,040 --> 00:19:55,080
Speaker 3: So that made me laugh a little bit because their

452
00:19:55,119 --> 00:19:57,399
Speaker 3: lifestyle can be so sdentary when they're working on a

453
00:19:57,400 --> 00:19:57,960
Speaker 3: big case.

454
00:19:58,240 --> 00:20:00,800
Speaker 2: But definitely it's a stratage that I use.

455
00:20:00,840 --> 00:20:03,720
Speaker 3: It's not a default prescription that I give. And I'm

456
00:20:03,760 --> 00:20:05,440
Speaker 3: like you, I'm trying to get people to at least

457
00:20:05,440 --> 00:20:08,800
Speaker 3: have twelve hours overnight without food. And probably the group

458
00:20:08,840 --> 00:20:11,480
Speaker 3: that I may use sixteen eight with is my insulin

459
00:20:11,520 --> 00:20:14,200
Speaker 3: resistant group who don't feel any hunger in the morning,

460
00:20:14,600 --> 00:20:16,919
Speaker 3: and so as I try and reprogram their hunger and

461
00:20:16,960 --> 00:20:19,760
Speaker 3: shift it earlier, I may say, look, I want you

462
00:20:19,800 --> 00:20:22,360
Speaker 3: to try and extend that fast overnight just to try

463
00:20:22,359 --> 00:20:25,359
Speaker 3: and get back in touch with those appetite signals and

464
00:20:25,359 --> 00:20:27,520
Speaker 3: get you hungry, and then over time I'll reduce it

465
00:20:27,600 --> 00:20:30,359
Speaker 3: back down to maybe more like twelve to fourteen, which

466
00:20:30,400 --> 00:20:34,200
Speaker 3: is sustainable, because yeah, it's about fitting the right approach

467
00:20:34,280 --> 00:20:37,760
Speaker 3: to different people, and in terms of longevity, benefits and

468
00:20:37,840 --> 00:20:42,440
Speaker 3: health benefits. It's interesting you spoke about studies with rats

469
00:20:42,480 --> 00:20:44,639
Speaker 3: or with primates, because a lot of the early research

470
00:20:44,680 --> 00:20:47,840
Speaker 3: in fasting did come from primate studies which showed that

471
00:20:48,240 --> 00:20:52,520
Speaker 3: if monkeys had twenty five percent less calories over time,

472
00:20:53,240 --> 00:20:55,800
Speaker 3: might not be exactly right, so just humor me there,

473
00:20:55,800 --> 00:20:58,359
Speaker 3: but a significant calorie reduction over a long period of

474
00:20:58,359 --> 00:21:01,800
Speaker 3: time they lived longer, so it seemed to have benefits

475
00:21:01,840 --> 00:21:04,560
Speaker 3: from a cell health perspective. And if you look at

476
00:21:04,600 --> 00:21:07,000
Speaker 3: what humans are eating, what an average calorie intake of

477
00:21:07,040 --> 00:21:09,880
Speaker 3: what two thousand and two and a half thousand a day,

478
00:21:10,240 --> 00:21:12,440
Speaker 3: which is when we're in positive weight gain, and a

479
00:21:12,480 --> 00:21:14,919
Speaker 3: lot of us are and overweight as adults. Again, if

480
00:21:14,960 --> 00:21:17,880
Speaker 3: we reduce that down to that twenty five percent, even

481
00:21:17,920 --> 00:21:20,200
Speaker 3: a bit more reduction, we too would get those benefits

482
00:21:20,240 --> 00:21:23,199
Speaker 3: without fully starving ourselves. So it's safe to say that

483
00:21:23,359 --> 00:21:26,920
Speaker 3: giving longer time overnight without food and keeping our calories

484
00:21:26,920 --> 00:21:28,560
Speaker 3: a bit lower than they are rather than being in

485
00:21:28,600 --> 00:21:31,280
Speaker 3: a constant weight gain cycle will be very powerful when

486
00:21:31,280 --> 00:21:33,480
Speaker 3: it comes to antiaging for all of us without having

487
00:21:33,520 --> 00:21:35,760
Speaker 3: to go to very extreme regimes.

488
00:21:36,400 --> 00:21:38,520
Speaker 1: Absolutely, and you know when I was our unis is

489
00:21:38,720 --> 00:21:41,119
Speaker 1: ten plus years ago, now, we were really taught that

490
00:21:41,119 --> 00:21:43,159
Speaker 1: breakfast was one of the most important meals of the day.

491
00:21:43,200 --> 00:21:45,119
Speaker 1: You know, it helps with focus, it helps with energy,

492
00:21:45,400 --> 00:21:47,120
Speaker 1: you set yourself up well for the rest of the day.

493
00:21:47,119 --> 00:21:48,960
Speaker 1: If you don't eat breakfast, you end up overeating and

494
00:21:49,040 --> 00:21:51,439
Speaker 1: other meals. We know that now that that's simply not

495
00:21:51,520 --> 00:21:54,360
Speaker 1: the case. Of course, if you're a child or a teenager,

496
00:21:54,400 --> 00:21:57,360
Speaker 1: we absolutely encourage breakfast. It has been shown to be

497
00:21:57,359 --> 00:22:00,240
Speaker 1: better for you know, attention and learning and that thing

498
00:22:00,280 --> 00:22:02,720
Speaker 1: at school and at university. But for adults, if you

499
00:22:02,760 --> 00:22:05,480
Speaker 1: wake up and you're genuinely not hungry, there's absolutely no

500
00:22:05,640 --> 00:22:07,920
Speaker 1: need to eat. Breakfast doesn't need to be the most

501
00:22:07,920 --> 00:22:10,280
Speaker 1: important meal of the day. So I really do encourage

502
00:22:10,280 --> 00:22:12,960
Speaker 1: you to just tune into your natural I guess hunger

503
00:22:12,960 --> 00:22:15,399
Speaker 1: and fullness signals, particularly if you've had a big weekend,

504
00:22:15,480 --> 00:22:17,040
Speaker 1: or you've had a big night, or you've had a

505
00:22:17,040 --> 00:22:19,520
Speaker 1: really heavy meal the night before. If you're waking up

506
00:22:19,560 --> 00:22:21,920
Speaker 1: and you're not feeling hungry, then listen and honor those

507
00:22:22,280 --> 00:22:24,560
Speaker 1: hungry signals in your body and wait till you feel

508
00:22:24,720 --> 00:22:27,040
Speaker 1: hungry to eat. It doesn't necessarily have to be a

509
00:22:27,119 --> 00:22:29,119
Speaker 1: sixteen hour fast, which means you need to get to

510
00:22:29,520 --> 00:22:32,119
Speaker 1: eleven am, twelve pm, one pm. But just if you

511
00:22:32,119 --> 00:22:34,000
Speaker 1: can hold off on your normal breakfast, which is normally

512
00:22:34,000 --> 00:22:36,120
Speaker 1: at six am, and have it at nine o'clock when

513
00:22:36,119 --> 00:22:38,439
Speaker 1: you actually feel hungry at nine o'clock, that's going to

514
00:22:38,480 --> 00:22:40,159
Speaker 1: do you the world of good just in terms of

515
00:22:40,440 --> 00:22:43,640
Speaker 1: tuning and listening to your body, let alone any sort

516
00:22:43,640 --> 00:22:46,400
Speaker 1: of benefits that fasting might provide. So I think that's

517
00:22:46,400 --> 00:22:48,919
Speaker 1: probably the biggest takeaway, is learning to listen to our

518
00:22:48,960 --> 00:22:52,400
Speaker 1: bodies and feeding it when it's genuinely hungry, not because

519
00:22:52,560 --> 00:22:54,560
Speaker 1: everybody else is eating around us, or not because the

520
00:22:54,560 --> 00:22:56,680
Speaker 1: clock says we should eat, or not just because it's

521
00:22:56,680 --> 00:22:59,040
Speaker 1: a bad habit and we've programmed ourselves into doing that.

522
00:23:00,200 --> 00:23:03,200
Speaker 3: And having that research switch, particularly after the weekends, if

523
00:23:03,200 --> 00:23:06,160
Speaker 3: you are routinely having a lot of calories over the weekend,

524
00:23:06,400 --> 00:23:08,959
Speaker 3: having a light night on a Sunday night or light

525
00:23:09,080 --> 00:23:11,600
Speaker 3: day on a Monday, or having that sort of extended

526
00:23:11,640 --> 00:23:14,000
Speaker 3: period of time much longer than you normally have without eating,

527
00:23:14,040 --> 00:23:15,400
Speaker 3: would do your body the world of.

528
00:23:15,320 --> 00:23:18,479
Speaker 1: Good, definitely. And then Suzi, that brings us to our

529
00:23:18,520 --> 00:23:22,280
Speaker 1: most popular segment, our new and exciting supermarket products and

530
00:23:22,359 --> 00:23:25,680
Speaker 1: this week, you found us a new plant based frozen meal,

531
00:23:25,960 --> 00:23:29,359
Speaker 1: so the brand is Abundance feel good Food, and you

532
00:23:29,440 --> 00:23:32,320
Speaker 1: found a Japanese sturfry. Let us know about this one, Suzi.

533
00:23:32,480 --> 00:23:32,640
Speaker 2: Now.

534
00:23:32,680 --> 00:23:34,760
Speaker 3: I was so excited about this product because I saw

535
00:23:34,800 --> 00:23:36,520
Speaker 3: an ad for it. I think it was in Woollies.

536
00:23:36,520 --> 00:23:38,520
Speaker 3: It was on one of those kind of screens where

537
00:23:38,520 --> 00:23:42,080
Speaker 3: they highlight new products. And I was so excited because

538
00:23:42,080 --> 00:23:45,800
Speaker 3: I thought, great, a new sturfry option. This one specifically

539
00:23:45,840 --> 00:23:49,120
Speaker 3: we're talking about today. It's called sorry, the Abundance Japanese

540
00:23:49,160 --> 00:23:51,080
Speaker 3: stir fry. But they're in the frozen section and there's

541
00:23:51,080 --> 00:23:54,760
Speaker 3: several different varieties and it's so colorful and pretty and

542
00:23:54,800 --> 00:23:57,240
Speaker 3: it looked great, and I thought, great, another convenient food

543
00:23:57,280 --> 00:24:00,119
Speaker 3: that busy people can grab and have more veggies. I

544
00:24:00,200 --> 00:24:03,960
Speaker 3: was a little bit disappointed because when I actually took

545
00:24:04,000 --> 00:24:07,080
Speaker 3: a closer look at it, it looked really good. The

546
00:24:07,240 --> 00:24:10,560
Speaker 3: ingredient list, like the vegetables come in first, with beans, mushrooms,

547
00:24:10,560 --> 00:24:13,679
Speaker 3: at a marmade, cabbage, onion capsticum. It doesn't actually have

548
00:24:13,760 --> 00:24:16,240
Speaker 3: the percentage on there which it normally would and I

549
00:24:16,280 --> 00:24:17,840
Speaker 3: believe probably should have it on there.

550
00:24:17,840 --> 00:24:19,560
Speaker 2: How much actual vegetable.

551
00:24:19,080 --> 00:24:22,639
Speaker 3: Component, and then the next ingredient after the veggies, was

552
00:24:22,640 --> 00:24:25,600
Speaker 3: cooked chimmering noodles. Now, when I look at the actual

553
00:24:25,680 --> 00:24:28,800
Speaker 3: nutritional panel, that was giving me twelve grams of protein

554
00:24:28,840 --> 00:24:31,840
Speaker 3: per serve, which is quite reasonable for a veggie based dish,

555
00:24:32,480 --> 00:24:35,159
Speaker 3: almost ten grams of fat, which is not insignificant for

556
00:24:35,200 --> 00:24:37,800
Speaker 3: a veggie based dish, But it was a massive fifty

557
00:24:37,840 --> 00:24:42,280
Speaker 3: four grams of carbohydrate, admittedly almost five grams of dietary fiber,

558
00:24:42,720 --> 00:24:46,520
Speaker 3: but then twelve hundred milligrams of sodium. So what's happening,

559
00:24:46,800 --> 00:24:49,439
Speaker 3: to the best of my understanding, is that, yes, this

560
00:24:49,520 --> 00:24:52,520
Speaker 3: is a frozen product that has quite a lot of vegetables,

561
00:24:52,800 --> 00:24:55,119
Speaker 3: but there's also quite a lot of carbi noodles in it,

562
00:24:55,160 --> 00:24:57,119
Speaker 3: and then they're going pretty heavy with the sauce to

563
00:24:57,119 --> 00:24:59,560
Speaker 3: obviously flavor it up, and that's really bumping up you

564
00:24:59,680 --> 00:25:02,600
Speaker 3: soda level. Now, as a reference point, we really encourage

565
00:25:02,640 --> 00:25:05,000
Speaker 3: people to not have more than two thousand milligrams of

566
00:25:05,040 --> 00:25:08,360
Speaker 3: sodium per day. So to have more than half that

567
00:25:08,760 --> 00:25:12,440
Speaker 3: in a vegetable based dish with fifty three grams of carbohydrate,

568
00:25:12,800 --> 00:25:15,720
Speaker 3: it's actually not a product I would probably recommend. I'm

569
00:25:15,760 --> 00:25:18,640
Speaker 3: a bit disappointed because it promised so much, and when

570
00:25:18,640 --> 00:25:20,399
Speaker 3: I took a close look, I just thought it was

571
00:25:20,440 --> 00:25:23,600
Speaker 3: pretty carby, quite a lot of sodium, and perhaps not

572
00:25:23,680 --> 00:25:25,399
Speaker 3: as healthy as I would really like it to be

573
00:25:25,480 --> 00:25:26,960
Speaker 3: for a vegetable based product.

574
00:25:27,880 --> 00:25:29,800
Speaker 1: Absolutely, when you sent me that, I was quite excited.

575
00:25:30,040 --> 00:25:32,719
Speaker 1: The packaging looked amazing, It looked fresh, it looked healthy.

576
00:25:32,760 --> 00:25:34,800
Speaker 1: It was a vegan based option. I thought great. In

577
00:25:34,880 --> 00:25:38,080
Speaker 1: front of the package says Japanese stir fry with turmeric noodles,

578
00:25:38,119 --> 00:25:41,199
Speaker 1: ginger mushrooms at amami and a Japanese seven spice, and

579
00:25:41,240 --> 00:25:44,159
Speaker 1: I thought, amazing. That sounds great. But as you mentioned,

580
00:25:44,160 --> 00:25:48,200
Speaker 1: the carbohydrate loaders is quite heavy. The protein, unfortunately, is

581
00:25:48,240 --> 00:25:51,240
Speaker 1: quite low. From the photo, I think we established that

582
00:25:51,280 --> 00:25:53,480
Speaker 1: these are probably mushrooms, but to me it looked like

583
00:25:53,520 --> 00:25:56,040
Speaker 1: tastes of vegetable protein or a bit of tofu or something.

584
00:25:56,119 --> 00:25:58,159
Speaker 1: So I would ideally like to see a little bit

585
00:25:58,200 --> 00:26:00,199
Speaker 1: more of a boost in terms of protein. Up is

586
00:26:00,200 --> 00:26:02,640
Speaker 1: it that fifteen to twenty grams or a plant based meal.

587
00:26:03,240 --> 00:26:05,280
Speaker 1: It's got a monitor around a fat in it close

588
00:26:05,320 --> 00:26:07,840
Speaker 1: to ten grams and the fiber, as we said, it's awesome.

589
00:26:07,880 --> 00:26:09,920
Speaker 1: But if you take a closer. Look at the back

590
00:26:09,960 --> 00:26:12,600
Speaker 1: of the packaging. It's got two serves of vegetables in

591
00:26:12,640 --> 00:26:14,960
Speaker 1: this meal, and I mean for a plant based meal.

592
00:26:15,040 --> 00:26:17,200
Speaker 1: When we're looking at you know, a minimum of five

593
00:26:17,280 --> 00:26:19,840
Speaker 1: serves of veggies a day, Susie, if not seven, eight

594
00:26:20,000 --> 00:26:24,640
Speaker 1: nine serves for honestly good gut heals, It's yeah, it's underrated,

595
00:26:24,680 --> 00:26:25,960
Speaker 1: isn't it. Really it is.

596
00:26:25,960 --> 00:26:28,199
Speaker 3: It looks so healthy and pretty, and that's why we

597
00:26:28,200 --> 00:26:30,399
Speaker 3: were both so drawn into it. So I think the

598
00:26:30,480 --> 00:26:33,119
Speaker 3: take home message is that just because the product looks

599
00:26:33,200 --> 00:26:36,240
Speaker 3: healthy doesn't always mean that it is. And sometimes a

600
00:26:36,320 --> 00:26:38,280
Speaker 3: quick scan of that ingredient list, and when we look

601
00:26:38,280 --> 00:26:40,040
Speaker 3: at this ingredient list, you can see there's quite a

602
00:26:40,080 --> 00:26:43,840
Speaker 3: lot of additives. There's somematded sugars, there's somematted salts, there's thickness. Now,

603
00:26:44,040 --> 00:26:46,480
Speaker 3: if you're cooking a veggie sturf right at home, you

604
00:26:46,560 --> 00:26:48,440
Speaker 3: might have some extra vigin olive oil in the base

605
00:26:48,440 --> 00:26:51,000
Speaker 3: of your pan. You might have tons of veggies, even

606
00:26:51,040 --> 00:26:53,000
Speaker 3: if you're trying to keep it plant based, or you

607
00:26:53,040 --> 00:26:55,400
Speaker 3: might throw in some tofu or some prawns to give

608
00:26:55,400 --> 00:26:57,760
Speaker 3: you some extra protein. And then all I would add

609
00:26:57,800 --> 00:26:59,359
Speaker 3: is a little bit of soy sauce, there wouldn't be

610
00:26:59,400 --> 00:27:02,119
Speaker 3: any thickness, there wouldn't be any extra sugars. So you know,

611
00:27:02,200 --> 00:27:04,600
Speaker 3: you can eat really clean at home with very simple

612
00:27:04,640 --> 00:27:07,600
Speaker 3: products like a plain veggie stir fry and season it

613
00:27:07,680 --> 00:27:10,760
Speaker 3: up to taste amazing without needing to buy a process

614
00:27:10,880 --> 00:27:13,680
Speaker 3: food which has got more additives in it and more

615
00:27:13,680 --> 00:27:15,760
Speaker 3: carbohydrate than you would have if you had just made

616
00:27:15,840 --> 00:27:18,200
Speaker 3: something your cell. And yeah, just because it looks really

617
00:27:18,240 --> 00:27:21,280
Speaker 3: fresh and healthy doesn't unfortunately always mean that it is,

618
00:27:21,320 --> 00:27:22,600
Speaker 3: so we do need to be careful.

619
00:27:23,160 --> 00:27:25,359
Speaker 1: And the other thing is it's actually quite lower calorie,

620
00:27:25,440 --> 00:27:28,240
Speaker 1: like it's three hundred and sixty calories for the serving,

621
00:27:28,600 --> 00:27:31,600
Speaker 1: but that comes with you know, fifty four grams of carbohydrates.

622
00:27:31,680 --> 00:27:33,840
Speaker 1: So if you're making this yourself at home, which would

623
00:27:33,840 --> 00:27:35,600
Speaker 1: be super simple to do, I think you could throw

624
00:27:35,640 --> 00:27:38,280
Speaker 1: this together in twenty minutes or less. I would have

625
00:27:38,320 --> 00:27:40,560
Speaker 1: the noodle. I would double the protein. So whether you're

626
00:27:40,560 --> 00:27:42,520
Speaker 1: doubling the at amamae beans or adding in a bit

627
00:27:42,520 --> 00:27:44,919
Speaker 1: of tofu or a bit of you know, lean animal

628
00:27:44,960 --> 00:27:47,879
Speaker 1: protein prawns or fish or chicken as Susi mentioned, to

629
00:27:47,880 --> 00:27:51,080
Speaker 1: boost that protein and really doubling the amount of veggies

630
00:27:51,119 --> 00:27:52,840
Speaker 1: in that and lightening up the source a bit. I

631
00:27:52,840 --> 00:27:55,679
Speaker 1: think you have a wonderful nourishing meal yourself, but I

632
00:27:55,680 --> 00:27:57,879
Speaker 1: guess frozen meals are. They are important. It's not the

633
00:27:57,880 --> 00:28:00,879
Speaker 1: worst frozen meal on the market, absolutely, but it probably

634
00:28:00,920 --> 00:28:02,320
Speaker 1: was a bit of a letdown. I really did think

635
00:28:02,359 --> 00:28:03,879
Speaker 1: this was something I was going to recommend. Give it

636
00:28:03,960 --> 00:28:06,439
Speaker 1: five stars, and it probably for me. Susie comes in

637
00:28:06,480 --> 00:28:08,880
Speaker 1: maybe three, three and a half out of five.

638
00:28:08,920 --> 00:28:10,960
Speaker 2: Put it that way, I'd give it three. I'm with you.

639
00:28:11,080 --> 00:28:13,159
Speaker 2: I'm three. I was a bit disappointed. I'm with you.

640
00:28:13,200 --> 00:28:15,400
Speaker 3: I would half the carbohydrate down to twenty to thirty

641
00:28:15,440 --> 00:28:17,720
Speaker 3: grams per serve. And that amount of sodium in a

642
00:28:17,720 --> 00:28:20,439
Speaker 3: registerfile is just way too high. So a little bit

643
00:28:20,480 --> 00:28:21,960
Speaker 3: of soy sauce or a little bit of if you

644
00:28:22,000 --> 00:28:24,640
Speaker 3: can buy salt reduce soy because it really does pack

645
00:28:24,640 --> 00:28:26,399
Speaker 3: a great flavor, but also plenty of salt, and that

646
00:28:26,480 --> 00:28:29,119
Speaker 3: sometimes while we wake up bloated or thirsty in the

647
00:28:29,240 --> 00:28:32,399
Speaker 3: night time, because that's really really concentrated. So where you

648
00:28:32,440 --> 00:28:35,120
Speaker 3: can look for salt reduced versions of your favorite sauces,

649
00:28:35,320 --> 00:28:37,080
Speaker 3: that's a smart thing to do, just to keep our

650
00:28:37,119 --> 00:28:38,640
Speaker 3: overall salt intake controlled.

651
00:28:39,040 --> 00:28:41,080
Speaker 1: And the other interesting thing I thought was the noodles

652
00:28:41,360 --> 00:28:44,360
Speaker 1: are cooked turmeric noodles, so a little bit of a marketing.

653
00:28:44,440 --> 00:28:46,880
Speaker 1: You know, people like turmeric. It's supposed to be anti inflammatory.

654
00:28:47,080 --> 00:28:48,960
Speaker 1: We do know from the research that we need black

655
00:28:49,000 --> 00:28:52,760
Speaker 1: pepper to activate the compounds in tumeric to make them bioavailable,

656
00:28:52,920 --> 00:28:55,200
Speaker 1: So no mention of black pepper on the labeling and

657
00:28:55,240 --> 00:28:57,200
Speaker 1: no mention of the amount of turmeric when we look

658
00:28:57,200 --> 00:28:59,360
Speaker 1: at the research studies. I can't quote zuzie at the

659
00:28:59,400 --> 00:29:02,040
Speaker 1: top of my head what amount of tumeric we actually

660
00:29:02,040 --> 00:29:04,200
Speaker 1: need for an anti inmblummetary effect. But there's no one

661
00:29:04,200 --> 00:29:06,560
Speaker 1: matt listed on that label either, So again I would

662
00:29:06,560 --> 00:29:09,520
Speaker 1: call the tumeric noodles a health halo, something that's in

663
00:29:09,560 --> 00:29:12,240
Speaker 1: there to perceive it as a healthier choice, but actually

664
00:29:12,280 --> 00:29:15,720
Speaker 1: no nutritional science based benefit for having those tumeric noodles

665
00:29:15,720 --> 00:29:17,960
Speaker 1: in there. They're just honestly, there's yellow noodles at the

666
00:29:18,000 --> 00:29:19,520
Speaker 1: end of the day, to be honest that.

667
00:29:19,360 --> 00:29:20,800
Speaker 2: They are yellow pictorals.

668
00:29:20,800 --> 00:29:24,080
Speaker 3: You're right, and just an offside, you're right, five grams

669
00:29:24,080 --> 00:29:26,120
Speaker 3: of fiber for that many veggies is still reasonably low

670
00:29:26,160 --> 00:29:27,880
Speaker 3: with a normal veggie sir, if I'd be one eight

671
00:29:27,960 --> 00:29:30,320
Speaker 3: to ten grams, So it's higher, but definitely you could

672
00:29:30,320 --> 00:29:33,040
Speaker 3: do better yourself at home with a lot less processing

673
00:29:33,080 --> 00:29:34,440
Speaker 3: and a lot fewer additives.

674
00:29:35,320 --> 00:29:35,800
Speaker 2: All right.

675
00:29:35,880 --> 00:29:38,320
Speaker 3: So our final segment, now, this is one that is

676
00:29:38,360 --> 00:29:40,840
Speaker 3: going to resonate with a lot of our listeners because

677
00:29:40,840 --> 00:29:43,120
Speaker 3: it's a question that comes up a lot for me

678
00:29:43,200 --> 00:29:45,480
Speaker 3: with my own clients. I know I've been partial to

679
00:29:45,520 --> 00:29:47,600
Speaker 3: a cheeky diet coke. Don't get me.

680
00:29:47,560 --> 00:29:48,760
Speaker 2: Wrong, I'm not proud of it.

681
00:29:49,240 --> 00:29:52,120
Speaker 3: But there's a lot of questions we get about diet

682
00:29:52,160 --> 00:29:54,080
Speaker 3: soft drinks, and this was one that came up on

683
00:29:54,280 --> 00:29:57,760
Speaker 3: our Facebook account about you know, diet soft drinks, are

684
00:29:57,800 --> 00:30:00,640
Speaker 3: they healthier? Can we still include them because I love them?

685
00:30:01,040 --> 00:30:03,720
Speaker 3: How often should we be having them? So the good

686
00:30:03,760 --> 00:30:06,480
Speaker 3: news is I think around diet soft drinks and they're

687
00:30:06,520 --> 00:30:09,200
Speaker 3: all the same in the sense that while the colon

688
00:30:09,280 --> 00:30:12,280
Speaker 3: varieties we're very familiar with do also generally have caffeine

689
00:30:12,280 --> 00:30:15,840
Speaker 3: as well. They're basically all sweetened varieties. Whether they're using

690
00:30:15,840 --> 00:30:19,000
Speaker 3: a natural sweetener where they're using an artificial sweetener, different

691
00:30:19,080 --> 00:30:21,760
Speaker 3: flavors will often just be the use of different flavors

692
00:30:21,760 --> 00:30:25,400
Speaker 3: through that mix of sweetener, and sure it may be

693
00:30:25,880 --> 00:30:27,880
Speaker 3: inferred that a natural sweetener is better, but at the

694
00:30:28,000 --> 00:30:31,040
Speaker 3: end of the day, for me, they're still giving your

695
00:30:31,080 --> 00:30:35,440
Speaker 3: brain this really concentrated source of sweet beverage that over

696
00:30:35,560 --> 00:30:38,040
Speaker 3: time tends to drive you to want more of that

697
00:30:38,120 --> 00:30:40,800
Speaker 3: sweet food. So are they better than full strength one

698
00:30:40,880 --> 00:30:43,440
Speaker 3: hundred percent because the research shows that's full strength soft

699
00:30:43,520 --> 00:30:46,640
Speaker 3: drinks adding nine teaspoons per can or up to thirteen

700
00:30:46,680 --> 00:30:49,640
Speaker 3: for a buddy bottle, closely linked to weight gain, closely

701
00:30:49,680 --> 00:30:52,800
Speaker 3: linked to obesity, really bad for the teeth, terrible habit

702
00:30:52,840 --> 00:30:55,000
Speaker 3: for teenage boys. The less of them we have, the better.

703
00:30:55,280 --> 00:30:58,080
Speaker 3: So from a sugar perspective, yes, the diet varieties don't

704
00:30:58,080 --> 00:31:00,880
Speaker 3: contain calories, they're going to be better, but that doesn't

705
00:31:00,920 --> 00:31:02,800
Speaker 3: give you license, I would say, by any means to

706
00:31:02,840 --> 00:31:05,360
Speaker 3: have to drink them, because they have also been linked

707
00:31:05,360 --> 00:31:08,720
Speaker 3: to some issues with insulin response. People who have them

708
00:31:08,840 --> 00:31:11,800
Speaker 3: are not necessarily lighter in body weight, so they haven't

709
00:31:11,800 --> 00:31:14,160
Speaker 3: been shown to support weight control any more than regular

710
00:31:14,160 --> 00:31:17,080
Speaker 3: soft drink. My belief around that is that it primes

711
00:31:17,120 --> 00:31:19,920
Speaker 3: you to want more sweet processed food, and I would

712
00:31:19,960 --> 00:31:22,120
Speaker 3: say an occasional thing to get you through if you

713
00:31:22,160 --> 00:31:24,760
Speaker 3: really need something. But again, I don't prescribe them, I

714
00:31:24,760 --> 00:31:26,720
Speaker 3: don't encourage them. And if I've got a client who's

715
00:31:26,760 --> 00:31:29,920
Speaker 3: heavily reliant on them and say is drinking multiple per

716
00:31:30,040 --> 00:31:32,680
Speaker 3: day or really looking for it every day, I'm really

717
00:31:32,840 --> 00:31:35,480
Speaker 3: trying to reprogram the nutrition to not want them and

718
00:31:35,520 --> 00:31:37,960
Speaker 3: not have them as a routine part of their dietary intake.

719
00:31:38,760 --> 00:31:40,640
Speaker 1: And I'm like you, Susie, I have occasionally had a

720
00:31:40,640 --> 00:31:42,520
Speaker 1: diet coke. If you see me at a restaurant one

721
00:31:42,560 --> 00:31:44,360
Speaker 1: day and I'm not having a glass of wine, I

722
00:31:44,440 --> 00:31:46,320
Speaker 1: might perhaps have a diet coke while I'm out as

723
00:31:46,360 --> 00:31:48,200
Speaker 1: a bit of a treat. But again that's something that

724
00:31:48,200 --> 00:31:49,840
Speaker 1: I even though it's no calories in it, I would

725
00:31:49,840 --> 00:31:51,640
Speaker 1: consider that a bit of a treat for myself because

726
00:31:51,640 --> 00:31:54,600
Speaker 1: it's something that's it's nice, it's it's sweet, it's feeling.

727
00:31:54,880 --> 00:31:57,160
Speaker 1: But when we look at the research, and I'm sure

728
00:31:57,160 --> 00:32:00,400
Speaker 1: the latest meta analysis I read on diet so drinks

729
00:32:00,440 --> 00:32:02,320
Speaker 1: was that it actually didn't have any real effect on

730
00:32:02,440 --> 00:32:05,000
Speaker 1: blood sugar levels, which is great for our diabetics. But

731
00:32:05,040 --> 00:32:06,680
Speaker 1: as you said, I think what a lot of people

732
00:32:06,720 --> 00:32:10,080
Speaker 1: do from a behavioral perspective is they replace the full

733
00:32:10,080 --> 00:32:12,040
Speaker 1: sugar coke with a diet coke, but then it sort

734
00:32:12,080 --> 00:32:13,960
Speaker 1: of it always gives them an excuse to then have

735
00:32:14,080 --> 00:32:16,560
Speaker 1: more sugar a little bit later on. So you know,

736
00:32:16,600 --> 00:32:18,480
Speaker 1: that's not really conclusive in the research. So we know

737
00:32:18,560 --> 00:32:21,280
Speaker 1: it doesn't really affect our blood sugar levels, which is great,

738
00:32:21,600 --> 00:32:23,680
Speaker 1: but it does kind of, as you mentioned, primus to

739
00:32:23,720 --> 00:32:26,880
Speaker 1: want more sweet things later on. It's also not great

740
00:32:26,920 --> 00:32:29,720
Speaker 1: for gut house because a lot of the artificial sweetness

741
00:32:29,920 --> 00:32:32,320
Speaker 1: are what we call those sugar alcohols, and they're just

742
00:32:32,360 --> 00:32:33,960
Speaker 1: not great for gut health. They can cause a lot

743
00:32:33,960 --> 00:32:36,000
Speaker 1: of bloating in wind and a lot of people. Plus

744
00:32:36,040 --> 00:32:39,000
Speaker 1: the additional carbonations from the bubbles in soft drinks can

745
00:32:39,040 --> 00:32:40,800
Speaker 1: cause a lot of bloating in problems for people with

746
00:32:40,840 --> 00:32:43,360
Speaker 1: gut house too, And just the coal of varieties of

747
00:32:43,400 --> 00:32:45,600
Speaker 1: diet coke I'm not really a fan of because you know,

748
00:32:45,640 --> 00:32:47,200
Speaker 1: they're not great for our teeth and they do cause

749
00:32:47,240 --> 00:32:50,200
Speaker 1: a bit of strain us erosion. Station.

750
00:32:51,720 --> 00:32:51,920
Speaker 2: Yeah.

751
00:32:53,520 --> 00:32:55,400
Speaker 1: Yeah, so I think that there are a few varieties,

752
00:32:55,400 --> 00:32:57,200
Speaker 1: not so much in cafes and restaurants, but if you're

753
00:32:57,240 --> 00:32:59,600
Speaker 1: looking in the diet soft drink or soft drink aisle,

754
00:32:59,600 --> 00:33:02,280
Speaker 1: there are few like diet yeh, sugar free lemonades and

755
00:33:02,280 --> 00:33:04,280
Speaker 1: that sort of thing. But my preference is generally for

756
00:33:04,320 --> 00:33:07,400
Speaker 1: my client Susie is something like a low sugar kombucha.

757
00:33:07,520 --> 00:33:09,600
Speaker 1: Of course it's not calorie free, but sort of thirty

758
00:33:09,640 --> 00:33:12,360
Speaker 1: thirty five calories a can. Whether or not there are

759
00:33:12,400 --> 00:33:14,720
Speaker 1: some god house benefits with kombucha, I really do think

760
00:33:14,720 --> 00:33:17,280
Speaker 1: the jury and the research is still out With that respect,

761
00:33:17,480 --> 00:33:19,320
Speaker 1: I don't think there's a huge amount of golt health

762
00:33:19,320 --> 00:33:21,760
Speaker 1: benefits in a canna kombucha, but it's definitely better than

763
00:33:21,960 --> 00:33:24,120
Speaker 1: a can of full sugar soft drink. So that's sort

764
00:33:24,120 --> 00:33:26,200
Speaker 1: of my preference for the majority of my clients. But

765
00:33:26,400 --> 00:33:28,840
Speaker 1: I do occasionally use diet soft drinks for clients who

766
00:33:29,240 --> 00:33:32,200
Speaker 1: iron a deficit and are feeling hungry, because something like

767
00:33:32,240 --> 00:33:34,920
Speaker 1: you know, a great chicken and pumpkin salad with a

768
00:33:34,960 --> 00:33:36,840
Speaker 1: diet coke when they're out at lunch with their friends

769
00:33:37,080 --> 00:33:39,920
Speaker 1: versus a bowl of pasta and three wines is obviously

770
00:33:40,000 --> 00:33:42,440
Speaker 1: going to be a much better choice. So again, like

771
00:33:42,520 --> 00:33:44,440
Speaker 1: you're not proud of the fact that I will occasionally

772
00:33:44,520 --> 00:33:46,520
Speaker 1: use a diet coke with clients, but I do think

773
00:33:46,520 --> 00:33:49,720
Speaker 1: they have a good time and place for the right person,

774
00:33:50,320 --> 00:33:52,720
Speaker 1: but absolutely not on a regular basis that a client

775
00:33:52,720 --> 00:33:55,560
Speaker 1: who drinks. You know, I don't personally working with private

776
00:33:55,560 --> 00:33:57,160
Speaker 1: clients these days, but I used to when I worked

777
00:33:57,160 --> 00:33:58,920
Speaker 1: in public health at the hospitals. You know, people would

778
00:33:58,960 --> 00:34:01,440
Speaker 1: come in with six hundal bottles of sugar you know,

779
00:34:01,440 --> 00:34:03,920
Speaker 1: full sugar coke and those puge ic coffee things in

780
00:34:04,000 --> 00:34:05,920
Speaker 1: that sort of thing, and they'd have multiple of them

781
00:34:05,960 --> 00:34:07,920
Speaker 1: per day. So getting them down off you know, one

782
00:34:07,960 --> 00:34:10,200
Speaker 1: point two five liter is a coca day. Just that

783
00:34:10,280 --> 00:34:12,600
Speaker 1: direct swop to diet coke is a great strategy to

784
00:34:12,640 --> 00:34:14,799
Speaker 1: start with, and then of course bringing down that load

785
00:34:14,880 --> 00:34:17,480
Speaker 1: across the day and across time is obviously going to

786
00:34:17,480 --> 00:34:19,799
Speaker 1: be a great question. So I think in terms of

787
00:34:20,040 --> 00:34:23,040
Speaker 1: are they okay to drink, yes, treat them as a treat.

788
00:34:23,200 --> 00:34:25,200
Speaker 1: Put it that way, and I would say, you know,

789
00:34:25,280 --> 00:34:27,839
Speaker 1: no more than sort of I'd say once a week.

790
00:34:28,000 --> 00:34:30,000
Speaker 1: That's sort of my opinion with those sort of diets

791
00:34:30,000 --> 00:34:30,560
Speaker 1: of drinks.

792
00:34:30,840 --> 00:34:33,080
Speaker 3: And I think if you're routinely buying them, if they're

793
00:34:33,120 --> 00:34:35,080
Speaker 3: in the house, you'll continue to drink them. So try

794
00:34:35,120 --> 00:34:36,960
Speaker 3: to stop buying them and actually go and get one

795
00:34:37,000 --> 00:34:38,120
Speaker 3: when you really want one.

796
00:34:38,440 --> 00:34:39,640
Speaker 2: Look for the smaller cans.

797
00:34:39,640 --> 00:34:41,719
Speaker 3: You can now get ones that are just two hundred meal,

798
00:34:42,040 --> 00:34:44,480
Speaker 3: so that's much better than a buddy bottle of course,

799
00:34:44,800 --> 00:34:46,400
Speaker 3: And I think the other trick is that if you

800
00:34:46,440 --> 00:34:49,120
Speaker 3: are really craving something like that, you need to eat

801
00:34:49,120 --> 00:34:50,839
Speaker 3: with it, So you're much better to have a cheese

802
00:34:50,840 --> 00:34:53,600
Speaker 3: and crackers or some yogurt with it to help neutralize

803
00:34:53,600 --> 00:34:56,719
Speaker 3: that sugar craving. Then just have the artificial or the

804
00:34:56,800 --> 00:34:59,040
Speaker 3: natural sweetened drink that sort of gives you the hit,

805
00:34:59,120 --> 00:35:01,080
Speaker 3: but then the body realized you don't have any fuel

806
00:35:01,080 --> 00:35:03,360
Speaker 3: on board and it's more likely to drive the craving,

807
00:35:03,480 --> 00:35:05,080
Speaker 3: So don't have them on their own. Always try and

808
00:35:05,120 --> 00:35:07,200
Speaker 3: have them with food, and you'll notice that change is

809
00:35:07,239 --> 00:35:09,400
Speaker 3: the taste of them and they're not so palatable. So

810
00:35:09,520 --> 00:35:11,120
Speaker 3: over time, what we're trying to do is shift your

811
00:35:11,160 --> 00:35:14,799
Speaker 3: palette away from craving that artificial or sweet flavor, and

812
00:35:14,840 --> 00:35:17,000
Speaker 3: that will help you keeping much better in control of

813
00:35:17,040 --> 00:35:19,520
Speaker 3: those cravings. And the other thing, of course, as the

814
00:35:19,560 --> 00:35:22,720
Speaker 3: weather warms uply and doing things like the iced teas

815
00:35:22,880 --> 00:35:25,560
Speaker 3: using the tea bag yourself, and now you can use

816
00:35:25,600 --> 00:35:28,000
Speaker 3: something like a little bit of steviea to sweeten it.

817
00:35:28,000 --> 00:35:30,040
Speaker 3: If you do an ice cream tea or at ice

818
00:35:30,120 --> 00:35:33,120
Speaker 3: there's so many flavored teas out there, and programming you

819
00:35:33,160 --> 00:35:36,040
Speaker 3: to actually add a beverage that's got some antioxidants in

820
00:35:36,080 --> 00:35:38,120
Speaker 3: it or much healthier is is a good thing to

821
00:35:38,160 --> 00:35:41,080
Speaker 3: aim for and shift your palette over time away from

822
00:35:41,160 --> 00:35:43,160
Speaker 3: craving that very very sweet beverage.

823
00:35:43,440 --> 00:35:45,759
Speaker 1: Absolutely, and there are a few good ranges of you know,

824
00:35:45,840 --> 00:35:47,800
Speaker 1: low sugar mineral waters on the market as well, like

825
00:35:47,880 --> 00:35:50,279
Speaker 1: sparkling mineral waters. And I'm quite partial to just a

826
00:35:50,360 --> 00:35:52,279
Speaker 1: soda water with a small squeeze of lime and some

827
00:35:52,320 --> 00:35:54,279
Speaker 1: fresh and mintals some fresh basil in it as well.

828
00:35:54,320 --> 00:35:56,239
Speaker 1: Particularly if I'm out and I'm choosing not to drink

829
00:35:56,280 --> 00:35:58,520
Speaker 1: that's my drink of choice, I'll get a soda water

830
00:35:58,600 --> 00:36:00,040
Speaker 1: with some you know, fresh lim and a bit of

831
00:36:00,080 --> 00:36:01,839
Speaker 1: herbs in it or something which I think is really

832
00:36:01,840 --> 00:36:04,319
Speaker 1: lovely and refreshing, particularly in summer. So I think there

833
00:36:04,320 --> 00:36:06,680
Speaker 1: are some definitely better options on the market. I think

834
00:36:06,760 --> 00:36:09,279
Speaker 1: diet chop drink is absolutely okay to have occasionally, but

835
00:36:09,360 --> 00:36:11,840
Speaker 1: keep it to the you know, occasional backyard barbecue or

836
00:36:11,880 --> 00:36:14,080
Speaker 1: birthday party, or if you're out to dinner with some

837
00:36:14,120 --> 00:36:16,200
Speaker 1: friends and you're choosing not to drink. Don't make it

838
00:36:16,239 --> 00:36:18,279
Speaker 1: a regular thing where you know, every single night you're

839
00:36:18,280 --> 00:36:20,800
Speaker 1: popping a can of diet coke with your dinner, because

840
00:36:21,080 --> 00:36:23,080
Speaker 1: again that tolerance to it, you'll just want more and

841
00:36:23,120 --> 00:36:25,000
Speaker 1: more and more over time, and then that becomes a

842
00:36:25,200 --> 00:36:27,359
Speaker 1: daily habit, and a twice daily habit, and a three

843
00:36:27,440 --> 00:36:29,920
Speaker 1: daily habit, and then before you know, you've got a

844
00:36:29,920 --> 00:36:33,600
Speaker 1: caffeine addiction plus a you know, artificial sugar free soft

845
00:36:33,680 --> 00:36:38,799
Speaker 1: drink addiction as well. Wonderful well Suzi that brings us

846
00:36:38,800 --> 00:36:41,000
Speaker 1: to the end of the nutrition catch for another week.

847
00:36:41,320 --> 00:36:43,600
Speaker 1: If you haven't done so already, Listeners, don't forget to

848
00:36:43,600 --> 00:36:45,520
Speaker 1: subscribe to us to have us deliver it in your

849
00:36:45,560 --> 00:36:48,319
Speaker 1: inbox every Sunday morning. And we would absolutely love and

850
00:36:48,400 --> 00:36:50,560
Speaker 1: appreciate if you could leave us a five star rating

851
00:36:50,600 --> 00:36:53,400
Speaker 1: in the Purple Apple podcast app. And please do make

852
00:36:53,440 --> 00:36:55,840
Speaker 1: sure if you love the podcast, you'll subscribe, because the

853
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Speaker 1: subscriptions are really what drive our ratings in the chart.

854
00:36:58,640 --> 00:37:00,800
Speaker 1: So the more people that subscribe, the higher of the

855
00:37:00,880 --> 00:37:03,160
Speaker 1: charts that we rank, and the more we can get

856
00:37:03,200 --> 00:37:05,640
Speaker 1: our great messaging out to people all around the world.

857
00:37:05,640 --> 00:37:07,760
Speaker 1: So we'd really really appreciate it. If you guys ascribe

858
00:37:07,760 --> 00:37:10,640
Speaker 1: to the podcast, we do have Instagram and Facebook social

859
00:37:10,640 --> 00:37:13,960
Speaker 1: sites running. We're at the Nutrition Couch podcast. Send us

860
00:37:14,000 --> 00:37:16,719
Speaker 1: your questions, feedback and we will pop the photos of

861
00:37:16,760 --> 00:37:19,319
Speaker 1: product reviews up on our instagrams and Facebook as well,

862
00:37:19,400 --> 00:37:21,520
Speaker 1: so make sure you go and check them out, and guys,

863
00:37:21,560 --> 00:37:24,480
Speaker 1: we will see you next week, same time, same place.

864
00:37:24,640 --> 00:37:25,480
Speaker 1: Thank you for listening.

865
00:37:25,960 --> 00:37:31,719
Speaker 2: Have a great week.