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Speaker 1: Hi, I'm Leanne Wood and I'm Susy Burrow.

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Speaker 2: And welcome to the Nutrition Couch, a weekly podcast from

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Speaker 2: two of Austray's leading dieticians, bringing you everything that is

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Speaker 2: new in the world of nutrition, diets and good food

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Speaker 2: from the Nutrition Couch. Today, we're chatting about another viral

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Speaker 2: TikTok trend, the baked oats, and in our clinic, our

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Speaker 2: clients are asking us about the pros and cons of

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Speaker 2: intermate and fasting. Now to our most popular segment, the

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Speaker 2: supermarket product of the Week, we discuss a new plant

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Speaker 2: based frozen meal option, and our final segment with our

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Speaker 2: listener question is all about diet soft tricks. Can we

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Speaker 2: drink them? And are they actually good for us? And

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Speaker 2: how many drinks is too many? The first Suzy, how's

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Speaker 2: your week been going?

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Speaker 1: My week has been pretty good. We're at the end

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Speaker 1: of school holidays now, so I'm sure many parents are

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Speaker 1: at the end of their tether with the children. I've

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Speaker 1: really tried to keep as active as I can with

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Speaker 1: the kids, but one thing that tends to go out

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Speaker 1: the window when I am doing a lot more of

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Speaker 1: my own childcare is my own activity. Because my kids

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Speaker 1: are too young to come for a rhyin or come

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Speaker 1: for a walk. So I sort of am really looking

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Speaker 1: forward to things getting back to normal and packing the

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Speaker 1: school lunchboxes and putting those posts up, but getting back

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Speaker 1: into my own exercise regime. And it's always a good reminder,

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Speaker 1: I think to us as clinicians about the challenges busy

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Speaker 1: people have when it comes to balancing their own nutrition

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Speaker 1: and their exercise. And I think it's not that people

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Speaker 1: don't want to eat well or exercise, it's just that

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Speaker 1: the family demands and work demands can be so great.

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Speaker 1: So rest assured. I'm very, very aware that it's a

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Speaker 1: juggle for all of us and we do the best

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Speaker 1: we can with what we can at the time. And

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Speaker 1: I for one, am really looking forward to getting out

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Speaker 1: there and pounding the pavement when the kids are back

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Speaker 1: to school. So bring it on the end of the

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Speaker 1: school holidays, definitely.

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Speaker 2: And then this week, Susie, what is trending in the media.

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Speaker 2: It's another TikTok trend And now we've done a few

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Speaker 2: TikTok trends on the podcast. You know, I'm all for

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Speaker 2: TikTok trends. There's almost bakedotes, Susie, how can we not

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Speaker 2: talk about bakedotes. They look freakin' delicious, but how healthy

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Speaker 2: are they? Actually?

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Speaker 1: This is an ongoing issue, I think because whenever we

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Speaker 1: put on our social media any kind of baked product,

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Speaker 1: whether it's muffins or cookies or in this instance, oats

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Speaker 1: and TikTok, and I'm paying a lot more attention to TikTok,

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Speaker 1: and what's going on there is that people go crazy

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Speaker 1: for it. We love sweet treats, we love perceived healthy baking,

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Speaker 1: and so when this came up on my media feeders

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Speaker 1: and news item, I clicked very quickly and of course

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Speaker 1: was lured in by the gorgeous photos of skillets, you know,

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Speaker 1: with chocolates and maple syrup and banana and runny peanut.

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Speaker 1: But are like, I completely understand why it's so popular,

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Speaker 1: because it's really our love of food and things that

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Speaker 1: not only taste greate but are visually beautiful. And of

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Speaker 1: course we can curate baked oats, in particular in pans

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Speaker 1: to look so gorgeous on the breakfast table. So I like,

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Speaker 1: everyone loves a little bit of food porn and I

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Speaker 1: do like it. But you know, when we put our

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Speaker 1: nutrition hats on you know, a closer look at the

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Speaker 1: ingredient list can reveal that they can be really packed

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Speaker 1: full of fats, sugars, and as a reference point, if

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Speaker 1: you make yourself a bircher bowl or an oat bowl

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Speaker 1: or in this case, the baked oats and you as

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Speaker 1: a few ingredients. You put in some oats, You might

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Speaker 1: put some yogurt base or a little bit of milk

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Speaker 1: to blend it. You might then put some nutspread. You

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Speaker 1: might put a few chop bits to make it look pretty.

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Speaker 1: You might then add a maple syrup and then banana like.

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Speaker 1: You could be looking at sixty to eighty grams of

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Speaker 1: carbohydrate in a single serve, not the whole tray, just

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Speaker 1: a single serve, so a small bowl, which would be

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Speaker 1: pretty close to what some people need for their entire day.

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Speaker 1: So the issue with these kind of products is when

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Speaker 1: we super layer all of the ingredients, you get a

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Speaker 1: super layered calorie effect, and for most of us, we're

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Speaker 1: often not burning it off, So just be be mindful.

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Speaker 1: These do tend to really be treats as opposed to

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Speaker 1: daily foods. And if you make it for a beautiful

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Speaker 1: Instagram picture or for your TikTok, give it away because

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Speaker 1: very few of us will be burning off that amount

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Speaker 1: of calories and carbohydrates in many of them. But it's

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Speaker 1: not lost on me. I think they'd be as well.

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Speaker 2: But a whole skillet of you know, chocchip oats. Let

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Speaker 2: the reminder, do we regularly eat chocchips for breakfast? Probably not?

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Speaker 2: Do we regularly encourage chocolate for breakfast? Probably not. That's

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Speaker 2: probably be the first indication that maybe these are a

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Speaker 2: bit more of the food porn side of things and

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Speaker 2: the health side of things. But I have made my

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Speaker 2: own healthy versions of these, Susie, and I would say

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Speaker 2: that they're a lot more macro friendly than the trending

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Speaker 2: ones you've seen on TikTok, where I just use whole

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Speaker 2: grain rolled oats, I use some skim milk, I use

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Speaker 2: either banana or eggs to bind it, and then some

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Speaker 2: fresh berries inside it, and then I bake that up.

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Speaker 2: I slice it up pretty calorie controlled, around sort of

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Speaker 2: three fifty calories per slice, and then I'll serve that

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Speaker 2: with some high protein yogurt, so I'm getting in and

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Speaker 2: maybe some cheer seats inside that as well to help

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Speaker 2: bind the oats. I'm getting in some healthy bats and fibers,

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Speaker 2: some carbs, and some protein compared to I think a

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Speaker 2: lot of the recipes onliner oats, milk, honey or maple syrup,

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Speaker 2: they've got chocchips in there. They're then slitherered in maple syrup,

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Speaker 2: or there's ice cream on top and there's more chocolate

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Speaker 2: on top. I've even seen variety SUSI where they have

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Speaker 2: this hard chocolate shell. So they're like chocolate old baked oats.

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Speaker 2: So they melt down chocolate plus coconut oil together, they

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Speaker 2: melt it, they pour it over the top of the

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Speaker 2: baked oats, they put it in the freezer and it

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Speaker 2: creates this hard chocolate shell that then you smash your

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Speaker 2: spoon through like it looks amazing, but at the end

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Speaker 2: of the day, it's probably more of a dessert than

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Speaker 2: it is a really nourishing breakfast option.

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Speaker 1: Well, when I just put it in the search engine,

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Speaker 1: the first thing that came up was whether it was

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Speaker 1: cake or not. So definitely it assumes the profile more

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Speaker 1: of cake, and think of that with your portions. But

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Speaker 1: again I couldn't have said it better myself. If I

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Speaker 1: was adjusting it to be a bit healthier, I would

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Speaker 1: probably opt for berries which you can get frozen at

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Speaker 1: a good cost price point at the moment to help

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Speaker 1: lower the carbohydrate content a little bit. There is an

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Speaker 1: increasing range of lower sugar or syrups that of using

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Speaker 1: a sweetener instead of sugar itself. So I know maple syrup,

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Speaker 1: you can find one with no actual sugar in it,

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Speaker 1: which makes it a much lighter option. And you know

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Speaker 1: with the chop bits you can place three or four

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Speaker 1: or five to present the bowl or the baked tray

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Speaker 1: looking beautiful. You don't have to pour the packet in,

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Speaker 1: which of causes the temptation. So I would say it's

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Speaker 1: all about portion control or doing it for a special occasion.

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Speaker 1: And of course we love to see beautiful food, but

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Speaker 1: there's always ways we can help the fight a little bit,

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Speaker 1: and portion control is one of the key things in

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Speaker 1: using the lower sugar syrups and lower sugar fruits will

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Speaker 1: instantly reduce the calorie load of those more indulgent baked

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Speaker 1: oats trays instantly.

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Speaker 2: Absolutely, And I don't think anybody really unless you're an

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Speaker 2: iron man, needs an entire skillet of baked toads for breakfast.

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Speaker 2: So I think just watch your portion. Slice is on

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Speaker 2: those things. I prefer to bake them in almost like

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Speaker 2: a lasagna dish shoesy and then I put them into

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Speaker 2: like six slices. That's sort of my preference, and then

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Speaker 2: I get sort of some meal prep for breakfast for

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Speaker 2: the week, and I can freeze a few portions as well.

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Speaker 2: I think just making it in a one pan skillet.

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Speaker 2: I know, skillet's very American things, so maybe for our

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Speaker 2: Aussie listeners, it's really those like what would you call it,

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Speaker 2: like a deep It's like a.

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Speaker 1: Heavy pan ham I look like a la croussoe pan.

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Speaker 1: It's that sort of heavy one. And in America, you're right,

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Speaker 1: they tend to be really black and individual. But I

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Speaker 1: like to shut them. I like to serve them in ramikans.

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Speaker 1: You get like the little remiicans you'd put on a

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Speaker 1: serving tray. And I think that's another way of doing

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Speaker 1: it as a portion control for a special occasion or

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Speaker 1: if you did a healthy version, just keeping your portions

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Speaker 1: because I find and actually what we know from the

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Speaker 1: behavioral science is what we serve or what our food

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Speaker 1: comes in is what we will eat their the portions.

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Speaker 1: So if you prepare a whole skillet or a whole pan,

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Speaker 1: you will eat it, whether it's going back and having

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Speaker 1: an extra spoon here or there, all the portions that

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Speaker 1: you serve are bigger, So it really is limiting portions

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Speaker 1: in any way you can, because human beings are programmed

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Speaker 1: to eat what food is readily available in front of them.

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Speaker 2: Absolutely, and just think about bakedotes. If you're using oats

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Speaker 2: and milk and maple syrup and bananas and then adding

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Speaker 2: chocolate chips into there, you've got an enormous load of

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Speaker 2: carbohydrate going in first thing in the morning. If you're

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Speaker 2: not someone that's very active or hasn't done a lot

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Speaker 2: of exercise in the morning, that huge load of carbohydrate

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Speaker 2: probably isn't going to be burnt off very well. It

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Speaker 2: could cause a big energy slump or more sugar craving

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Speaker 2: throughout the day. So my recommendation for the bakedoes is

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Speaker 2: always to serve them with some protein, so whether that's

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Speaker 2: some low fat cottage cheese or some high protein yogurt,

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Speaker 2: just to help the digest of that carbohydrate to slow

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Speaker 2: down a little bit. When we serve things with protein

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Speaker 2: or fiber, we can actually slow the digestion of the carbohydrate.

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Speaker 2: So my preference is to always serve some sort of

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Speaker 2: baked dose with some high protein yogat or another protein

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Speaker 2: source to really just optimize I guess the macronutrient profile

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Speaker 2: in that meal.

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Speaker 1: And if you're a cottage cheese lover, if my clients

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Speaker 1: come and tell me they love cottage cheese, I'm so

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Speaker 1: happy because I can use that in so many foods.

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Speaker 1: And that's a perfect example. There's also Quark, which is

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Speaker 1: that sort of Scandinavian European really tart yoga, which again

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Speaker 1: is really really high in protein and works really well.

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Speaker 1: Or as we spoke about on the podcast a few back,

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Speaker 1: there's a growing range of high protein Greek yogas which

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Speaker 1: is fantastic. So that is everything that we know on

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Speaker 1: the TikTok Baked Boats. But another thing we wanted to

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Speaker 1: really chat about it's come up time and time again

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Speaker 1: and we've been getting a lot of questions on it

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Speaker 1: online is about fasting. And I guess when I trained

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Speaker 1: more than twenty years ago, we had never heard of fasting,

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Speaker 1: not in a positive way anyway. And of course the

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Speaker 1: work of doctor Michael Moseley a few years back in

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Speaker 1: the five and two diets, or the complete shift in

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Speaker 1: mindset around quite severe calorie restriction to induce some metabolic

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Speaker 1: changes and support weight loss and positive metabolic change over time.

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Speaker 1: And now it's become the norm for clients to come

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Speaker 1: in and have tried fasting intermittent fasting programs. The common ones,

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Speaker 1: of course, are as I've just mentioned the five and two,

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Speaker 1: where you have two nonconsecutive especially low calorie days five

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Speaker 1: or six hundred calories, and that appears to have some

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Speaker 1: metabolic benefits and secondary benefits based on weight loss. And

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Speaker 1: then that what I call the bastardized version, which is

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Speaker 1: the sixteen eight, which is where you have an extended

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Speaker 1: period of time without eating, which again appears to have

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Speaker 1: some benefits when it comes to resetting some of those hormones.

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Speaker 1: There's definitely a number of pros and cons that we

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Speaker 1: can look at, and I think it's a really good

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Speaker 1: time for us to discuss it in general, because I

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Speaker 1: know a lot of you will have questions about it.

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Speaker 1: Who it's right for, how often we should do it,

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Speaker 1: how long we should do it for, should we be

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Speaker 1: doing it at all? So? What are your experience, what

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Speaker 1: are your thoughts on it?

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Speaker 2: Yeah, so let's maybe start with first, who it's not

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Speaker 2: for so I would say anyone who does a really

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Speaker 2: heavy training load, like professional athletes or someone even if

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Speaker 2: you're training twice a day, into in fasting is not

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Speaker 2: for you. If you're a morning training person, into in

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Speaker 2: fasting isn't for you. You should not be training on an

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Speaker 2: empty stomach and then fasting for an extended period of

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Speaker 2: time after your training session as well. You're not doing

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Speaker 2: your body or your muscles any service in terms of

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Speaker 2: the proper recovery that it needs. So look at your

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Speaker 2: type of training. If you're someone who's an afternoon or

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Speaker 2: a night training person, maybe some in fasting might be

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Speaker 2: okay for you. It's absolutely not appropriate for pregnancy or breastfeeding.

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Speaker 2: And anyone who has a background as an eating disorder

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Speaker 2: or with disordered eating or restrictive style eating, absolutely not

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Speaker 2: for you as well, because into ind fasting can very

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Speaker 2: quickly lead to basically just restrictions and down that path

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Speaker 2: of disordered eating. So they're the people that I would

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Speaker 2: say definitely not for. If you are a diabetic on inchulin,

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Speaker 2: you could do some into in fasting, but absolutely important

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Speaker 2: to link with your healthcare profession or to be regularly

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Speaker 2: checking your blood sugar levels throughout the day as well.

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Speaker 1: Anyone else.

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Speaker 2: You could probably think that perhaps it wouldn't be appropriate

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Speaker 2: for SUSI.

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Speaker 1: I'm with you. I think for anyone who has a

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Speaker 1: history of disordered eating and extreme dieting, promoting the five

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Speaker 1: to two has a number of negative side effects soschologically

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Speaker 1: to try and adhere to that level of restriction. Now,

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Speaker 1: let's be very clear when we look at the data,

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Speaker 1: the evidence base around intermittent fasting is primarily around the

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Speaker 1: lower calorie days. So when we take a look at

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Speaker 1: the research, it was primarily for metabolic benefits, so resetting

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Speaker 1: a number of those pro inflammatory hormones helping to reduce cholesterol,

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Speaker 1: blood pleasure, insulin levels over time, and the weight loss

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Speaker 1: is secondary as the body gets a bit of a kickstart.

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Speaker 1: So a five hundred calorie day is really difficult to follow.

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Speaker 1: So it would be for example, as piccolo coffee, a

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Speaker 1: hard boiled egg and some leafy green salad vegetables and

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Speaker 1: then just seventy to one hundred grams of chicken breast

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Speaker 1: or whitefish with again a couple of small, plain, nonstarchy veggies.

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Speaker 1: So it is really tight restriction. It is not easy

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Speaker 1: to do, and so anyone who has a history of

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Speaker 1: dieting and finds that restriction model can be setting them

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Speaker 1: off for a period of dieting is really contraindicated. And

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Speaker 1: for anyone with especially high energy demands, busy mums, people

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Speaker 1: who are trying to work, work out, juggle jobs, juggle

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Speaker 1: young children, anyone who is training for an hour or

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Speaker 1: more a day, who has a very active job, I

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Speaker 1: would straight away say it's contraindicated. Now I do use it,

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Speaker 1: but I either use it with people who are very

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Speaker 1: keen to try it and don't have that history of dieting,

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Speaker 1: or people who need to kind of reset their diet

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Speaker 1: so they're used to chronically overeating and having a low

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Speaker 1: calorie day can be a great way to reset them

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Speaker 1: and remind them what it's like to be hungry. And

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Speaker 1: it can also work really well for people who have

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Speaker 1: very sedentary lifestyles because they're not getting that hunger and

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Speaker 1: they're not burning a lot of calories. Now, a lot

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Speaker 1: of clients prefer the sixteen eight, which is where you

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Speaker 1: have sixteen hours overnight, usually without food, and what that

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Speaker 1: does is again try and get you back in touch

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Speaker 1: with your natural hunger signals. It means that you naturally

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Speaker 1: control calories because you're eating in a smaller period of time,

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Speaker 1: and that is a raging that you would be encouraged

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Speaker 1: to do most of the time, So it's not something

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Speaker 1: you dip in and out of the way you would

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Speaker 1: the five two. And the issue I have with that

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Speaker 1: is that I find people get used to it over time,

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Speaker 1: and while they may get results initially, those results tend

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Speaker 1: to reduce over time as their body gets used to it.

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Speaker 1: And I think if you're hungry in the morning, it's

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Speaker 1: not a good idea to try and avoid eating breakfast

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Speaker 1: because you're trying to get the benefits of fasting. So

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Speaker 1: I would really use it why it's working, but when

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Speaker 1: it stops, I would not feel bad about going back

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Speaker 1: to eating breakfast when you're actually hungry in the morning.

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Speaker 1: And so I sort of use it as a tool

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Speaker 1: to get people over a weight loss hurdle, to perhaps

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Speaker 1: get them back in touch with their hunger if they

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Speaker 1: want to try it, if it fits in with a

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Speaker 1: sedentary lifestyle. But it's not something I prescribe for everyone.

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Speaker 1: It's the case with diets. It's not a one size

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Speaker 1: fits all model, and there's got to be a reason

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Speaker 1: and a benefit of so with doing it rather than

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Speaker 1: a blanket prescription.

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Speaker 2: For all people completely agree, and I've actually I've never

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Speaker 2: prescribed the five two into in fasting. Correct me if

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Speaker 2: I'm wrong. But the research is really in that obese

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Speaker 2: population with metabolic conditions, isn't it that that research is

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Speaker 2: really strong in.

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Speaker 1: It's interesting with fasting because the cellular benefits that come

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Speaker 1: from extended periods of time without food of anti aging

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Speaker 1: benefit to all of us. Generally, it helps to keep

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Speaker 1: our hormones like intil and under control. But you're right

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Speaker 1: when we look at the research, it's generally done with

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Speaker 1: overweight and obese people who are specifically looking for those

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Speaker 1: very pronounced health related benefits. It was never written as

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Speaker 1: a weight loss program. The weight loss effects are secondary

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Speaker 1: to that. So people will say, oh, it's an anti

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Speaker 1: aging strategy. Yes, to a certain extent. But we've known

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Speaker 1: for a long time that human beings eat too often

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Speaker 1: to allow those hormones to get back to baseline levels.

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Speaker 1: We don't go generally for longer than a few hours

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Speaker 1: without eating when the human body really can tolerate four

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Speaker 1: or five even longer without bigger meals, or if you

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Speaker 1: do eat more at night. Again, you probably don't need

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Speaker 1: to eat a bit later in the day, which is

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Speaker 1: what we've discussed before. But our lifestyle has meant that

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Speaker 1: fasting can be a really powerful way to balance out

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Speaker 1: the extras that go into our day to day life. So,

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Speaker 1: but you're right, it is generally based for those metabolic benefits,

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Speaker 1: and the weight loss can be secondary. But I think

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Speaker 1: leanne it comes back to what we talk about A lot.

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Speaker 1: A lot of stuff with metabolism comes down to change,

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Speaker 1: and what fasting regimes can do is create options for

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Speaker 1: change and give something a simple approach people can stick

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Speaker 1: to without having to balance out and count calories at

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Speaker 1: every single meal. So for its simplicity, it can be

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Speaker 1: a really powerful strategy.

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Speaker 2: Absolutely, And as I was saying, I've never actually used

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Speaker 2: five to two for my clients, but I have regularly

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Speaker 2: used something like sixteen eight or ten for my clients.

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Speaker 2: To that add up, I'm not very good to massive

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Speaker 2: fourteen ten for my clients. I must say, thank God

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Speaker 2: for calculators. This is all I can say. But with

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Speaker 2: the five two I do find that that's overly restricted

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Speaker 2: because I only work with females and a lot of

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Speaker 2: my females or some of them do have a background

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Speaker 2: of just calorie deprivation and some sort of restriction. I

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Speaker 2: find the five too, is just a bit too hardcore

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Speaker 2: for my liking. I don't tend to use the six'

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Speaker 2: eight in terms of the rigidity of the. Time LIKE

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Speaker 2: i say to my, clients if you wake, up they're

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Speaker 2: not training in the, morning so that's. Fine they don't

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Speaker 2: feel hungry in the. Morning some of my clients have

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Speaker 2: been flight, attendants or they're lawyers who are working like

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Speaker 2: fourteen or surgeons sixteen our, days they don't have time

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Speaker 2: to eat. Breakfast they're not. Hungry they're in at work

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Speaker 2: at you, know maybe four or five am in the.

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Speaker 2: MORNING i, say eat when you're. Hungry, so whether that's

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Speaker 2: after a twelve hour fast or whether that's after sixteen hour.

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Speaker 2: FAST i don't get caught up in the numbers or the,

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Speaker 2: rigidity WHICH i feel like unravels a lot of. People,

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Speaker 2: Susie so sixteen. Eight i've seen people, literally WHEN i

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Speaker 2: used to work at the hospital three years, ago this

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Speaker 2: was very popular. FASTING i would see nurses like counting

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Speaker 2: down the seconds till twelve pm until they could, eat

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Speaker 2: AND i was, like that's just, ridiculous because you get

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Speaker 2: to the point where you feel so you're hungry that

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Speaker 2: you almost feel, sick and then when you do start,

375
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Speaker 2: eating you're just you're inhaling your, food which is not

376
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Speaker 2: good for. Anyone and, again the weightless benefits of fasting

377
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Speaker 2: are going to come from generally eating in a smaller

378
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Speaker 2: eating window time, frame therefore eating less, food therefore eating

379
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Speaker 2: less calories than losing. Weight but if you're going to

380
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Speaker 2: stuff yourself stupid because you've just fasted for an hour

381
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Speaker 2: or two longer than you probably should have to create

382
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Speaker 2: that just starvation, effect you're then going to eat three

383
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Speaker 2: times as much as you normally would at lunchtime and

384
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Speaker 2: undo all the all the benefits of the calorie deficit

385
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Speaker 2: that you may have. Had SO i really think that

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Speaker 2: don't be too rigid around the actual time. Frame anything

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Speaker 2: more than a twelve hour fast has been shown in

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Speaker 2: the research to be, beneficial because as you, said most

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Speaker 2: of us will graze long into the, night wake, up

390
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Speaker 2: and eat first thing in the, morning and we're barely

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Speaker 2: getting in a twelve hour fast if that when that

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Speaker 2: was never even considered, fasting you know how many years

393
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Speaker 2: ago was that you need that was just considered a

394
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Speaker 2: normal eating. Pattern we stopped eating dinner around six or seven.

395
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Speaker 2: O'clock we didn't have, dessert we didn't graze and Watch

396
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Speaker 2: netflix for the rest of the. Night we woke up

397
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Speaker 2: maybe you, know had breakfast when we kind of felt.

398
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Speaker 2: Hungry these, days it's like we've been conditioned to just

399
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Speaker 2: eat the minute that we wake up and eat right

400
00:18:10,280 --> 00:18:12,399
Speaker 2: until we go to. Bed we're just eating far too.

401
00:18:12,480 --> 00:18:14,960
Speaker 2: Much we're eating far too. Often and there is a

402
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Speaker 2: small amount of, research mostly in animal, STUDIES i will,

403
00:18:17,880 --> 00:18:20,240
Speaker 2: admit But i'm really excited to see whether research goes

404
00:18:20,400 --> 00:18:22,840
Speaker 2: in the future around some gut health benefits as. Well for,

405
00:18:22,920 --> 00:18:25,680
Speaker 2: it extended periods of, fasting because you're just giving your

406
00:18:25,720 --> 00:18:28,119
Speaker 2: gut time to, rest and for a lot of people

407
00:18:28,119 --> 00:18:31,760
Speaker 2: with irrito a bound gut health problems and, intolerances constantly

408
00:18:31,760 --> 00:18:34,200
Speaker 2: putting food into your gut and overloading it before it's

409
00:18:34,200 --> 00:18:37,160
Speaker 2: had time to process undigest what's there is not going

410
00:18:37,160 --> 00:18:38,760
Speaker 2: to do you any. Benefits SO i do use a

411
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Speaker 2: little bit of intimate fasting from a gut health strategy

412
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Speaker 2: perspective with my clients as. Well i'll admit that the

413
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Speaker 2: science isn't quite there. Yet it's quite strong in animal,

414
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Speaker 2: studies but we really would like to see more human

415
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Speaker 2: studies in terms of gut health benefits and. Fasting But

416
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Speaker 2: i'm definitely a. FAN i just don't think it needs

417
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Speaker 2: to come with the rigidity of the sixteen eight time

418
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Speaker 2: frame or the five is. TOO i just think learning

419
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Speaker 2: to listen to your body more should be the biggest

420
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Speaker 2: thing that we're really looking for in terms of into

421
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Speaker 2: ad fasting and learning to eat when we're.

422
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Speaker 1: HUNGRY i have to laugh because you said with, lawyers

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Speaker 1: because WHEN i think about, IT i think that the

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Speaker 1: Times i've used the five, two and Primarily i'll use

425
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Speaker 1: it to get people off a, plateau so they might

426
00:19:16,920 --> 00:19:19,320
Speaker 1: have been reducing calories or increasing, activity and then all

427
00:19:19,359 --> 00:19:22,000
Speaker 1: of a sudden we might have lost five seventeen kilos

428
00:19:22,040 --> 00:19:24,120
Speaker 1: and they're plat. Owed AND i sometimes use it as

429
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Speaker 1: a little trying to break that cycle and just do

430
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Speaker 1: two lighter, days and often in line we've been they're less.

431
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Speaker 1: Active BUT i think a significant proportion of those. People

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Speaker 1: one's a contact, tracer so she works In brisbane and

433
00:19:36,160 --> 00:19:39,159
Speaker 1: she'll spend many hours sitting, down so she'll often fast

434
00:19:39,160 --> 00:19:41,200
Speaker 1: on those days because she finds it keeps her hunger

435
00:19:41,200 --> 00:19:43,439
Speaker 1: away a little bit now she's used to. It and.

436
00:19:43,560 --> 00:19:45,679
Speaker 1: LAWYERS i do use it with my lawyers who are

437
00:19:45,680 --> 00:19:47,840
Speaker 1: doing those really really long days and they can't be,

438
00:19:47,880 --> 00:19:50,080
Speaker 1: active and they find it easy to keep their focus

439
00:19:50,200 --> 00:19:53,000
Speaker 1: up if they keep off heavy food through the. Days

440
00:19:53,040 --> 00:19:55,080
Speaker 1: so that made me laugh a little bit because their

441
00:19:55,080 --> 00:19:57,560
Speaker 1: lifestyle can be so sedentary when they're working on a big.

442
00:19:57,600 --> 00:20:01,000
Speaker 1: Case but definitely it's a stratage THAT i. Use it's

443
00:20:01,040 --> 00:20:03,840
Speaker 1: not a default prescription THAT i. Give And i'm like,

444
00:20:03,880 --> 00:20:05,480
Speaker 1: You i'm trying to get people to at least have

445
00:20:05,560 --> 00:20:08,919
Speaker 1: twelve hours overnight without. Food and probably the group THAT

446
00:20:09,000 --> 00:20:11,960
Speaker 1: i may use sixteen eight with is my insulin resistant

447
00:20:12,000 --> 00:20:14,679
Speaker 1: group who don't feel any hunger in the, morning and

448
00:20:14,720 --> 00:20:17,359
Speaker 1: so AS i try and reprogram their hunger and shift it,

449
00:20:17,480 --> 00:20:20,000
Speaker 1: EARLIER i may, say, LOOK i want you to try

450
00:20:20,040 --> 00:20:22,640
Speaker 1: and extend that fast overnight just to try and get

451
00:20:22,680 --> 00:20:25,600
Speaker 1: back in touch with those appetite signals and get you,

452
00:20:25,680 --> 00:20:27,960
Speaker 1: hungry and then over Time i'll reduce it back down

453
00:20:28,000 --> 00:20:32,360
Speaker 1: to maybe more like twelve to, fourteen which is, sustainable because,

454
00:20:32,440 --> 00:20:35,040
Speaker 1: yeah it's about fitting the right approach to different people

455
00:20:35,080 --> 00:20:39,800
Speaker 1: and in terms of longevity benefits and health. Benefits it's

456
00:20:39,840 --> 00:20:43,200
Speaker 1: interesting you spoke about studies with rats or with, primates

457
00:20:43,200 --> 00:20:45,400
Speaker 1: because a lot of the early research in fasting did

458
00:20:45,440 --> 00:20:49,440
Speaker 1: come from primate studies which showed that if monkeys had

459
00:20:49,640 --> 00:20:54,120
Speaker 1: twenty five percent less calories over, time might not be exactly,

460
00:20:54,200 --> 00:20:57,000
Speaker 1: right so just humor me, there but a significant calorie

461
00:20:57,000 --> 00:20:59,800
Speaker 1: reduction over a long period of time they lived, longer

462
00:21:00,200 --> 00:21:02,560
Speaker 1: so it seemed to have benefits from a cell health.

463
00:21:02,600 --> 00:21:05,400
Speaker 1: Perspective and if you look at what humans are, eating

464
00:21:05,400 --> 00:21:08,080
Speaker 1: what an average calorie in take of what two thousand

465
00:21:08,119 --> 00:21:10,600
Speaker 1: and two and a half thousand a, day which is

466
00:21:10,640 --> 00:21:12,639
Speaker 1: when we're in positive weight, gain and a lot of

467
00:21:12,760 --> 00:21:15,399
Speaker 1: us are and overweight as. Adults, again if we reduce

468
00:21:15,480 --> 00:21:18,239
Speaker 1: that down to that twenty five, percent even a bit more,

469
00:21:18,280 --> 00:21:21,360
Speaker 1: reduction we too would get those benefits without fully starving.

470
00:21:21,400 --> 00:21:24,240
Speaker 1: Ourselves so it's safe to say that giving longer time

471
00:21:24,280 --> 00:21:27,359
Speaker 1: overnight without food and keeping our calories a bit lower

472
00:21:27,400 --> 00:21:29,240
Speaker 1: than they are rather than being in a constant weight

473
00:21:29,280 --> 00:21:31,679
Speaker 1: gain cycle will be very powerful when it comes to

474
00:21:31,720 --> 00:21:33,879
Speaker 1: antiaging for all of us without having to go to

475
00:21:34,400 --> 00:21:35,080
Speaker 1: very extreme.

476
00:21:35,119 --> 00:21:38,359
Speaker 2: Regimes, absolutely and you know WHEN i was our Unis

477
00:21:38,440 --> 00:21:41,000
Speaker 2: is ten plus years. Ago, now we were really taught

478
00:21:41,000 --> 00:21:42,960
Speaker 2: that breakfast was one of the most important meals of the.

479
00:21:43,000 --> 00:21:44,639
Speaker 2: Day you, know it helps with, focus it helps with,

480
00:21:44,760 --> 00:21:46,879
Speaker 2: energy you set yourself up well for the rest of the.

481
00:21:46,960 --> 00:21:48,840
Speaker 2: Day if you don't eat, breakfast you end up overeating

482
00:21:48,880 --> 00:21:51,280
Speaker 2: at other. Meals we know that now that that's simply

483
00:21:51,320 --> 00:21:53,879
Speaker 2: not the. Case of, course if you're a child or a,

484
00:21:53,880 --> 00:21:57,000
Speaker 2: teenager we absolutely encourage. Breakfast it has been shown to

485
00:21:57,160 --> 00:21:59,880
Speaker 2: be better for you, know attention and, learning and that's

486
00:22:00,119 --> 00:22:02,600
Speaker 2: thing at school and at. University but for, adults if

487
00:22:02,640 --> 00:22:05,360
Speaker 2: you wake up and you're genuinely not, hungry there's absolutely

488
00:22:05,359 --> 00:22:07,679
Speaker 2: no need to. Eat breakfast doesn't need to be the

489
00:22:07,680 --> 00:22:09,760
Speaker 2: most important meal of the. Day SO i really do

490
00:22:09,880 --> 00:22:12,520
Speaker 2: encourage you to just tune into your NATURAL i guess

491
00:22:12,640 --> 00:22:15,040
Speaker 2: hunger and fullness, signals particularly if you've had a big,

492
00:22:15,080 --> 00:22:16,879
Speaker 2: weekend or you've had a big, night or you've had

493
00:22:16,920 --> 00:22:19,320
Speaker 2: a really heavy meal the night. Before if you're waking

494
00:22:19,400 --> 00:22:21,680
Speaker 2: up and you're not feeling, hungry then listen and honor

495
00:22:21,720 --> 00:22:24,080
Speaker 2: those hungry signals in your body and wait till you

496
00:22:24,160 --> 00:22:26,719
Speaker 2: feel hungry to. Eat it doesn't necessarily have to be

497
00:22:26,960 --> 00:22:28,960
Speaker 2: a sixteen hour, fast which means you need to get

498
00:22:29,000 --> 00:22:32,000
Speaker 2: to eleven, am twelve, pm one. Pm but just if

499
00:22:32,040 --> 00:22:33,720
Speaker 2: you can hold off on your normal, breakfast which is

500
00:22:33,720 --> 00:22:35,919
Speaker 2: normally at six, am and have it at nine o'clock

501
00:22:35,920 --> 00:22:38,280
Speaker 2: when you actually feel hungry at nine, o'clock that's going

502
00:22:38,359 --> 00:22:40,000
Speaker 2: to do you the world of good just in terms

503
00:22:40,040 --> 00:22:43,400
Speaker 2: of tuning and listening to your, body let alone any

504
00:22:43,440 --> 00:22:46,199
Speaker 2: sort of benefits that fasting might. Provide SO i think

505
00:22:46,240 --> 00:22:48,760
Speaker 2: that's probably the biggest, takeaway is learning to listen to

506
00:22:48,800 --> 00:22:51,800
Speaker 2: our bodies and feeding it when it's genuinely, hungry not

507
00:22:51,920 --> 00:22:54,400
Speaker 2: because everybody else is eating around, us or not because

508
00:22:54,440 --> 00:22:56,480
Speaker 2: the clock says we should, eat or not just because

509
00:22:56,520 --> 00:22:58,919
Speaker 2: it's a bad, habit and we programmed ourselves into doing that.

510
00:23:00,160 --> 00:23:03,159
Speaker 1: And having that research, switch particularly after the, weekends if

511
00:23:03,200 --> 00:23:05,720
Speaker 1: you are routinely having a lot of calories over the,

512
00:23:05,720 --> 00:23:08,720
Speaker 1: weekend having a light night on A sunday night or

513
00:23:08,800 --> 00:23:11,159
Speaker 1: light day on A, monday or having that sort of

514
00:23:11,160 --> 00:23:13,720
Speaker 1: extended period of time much longer than you normally have without,

515
00:23:13,760 --> 00:23:15,560
Speaker 1: eating would do your body the world of, good.

516
00:23:16,200 --> 00:23:19,160
Speaker 2: Definitely and Then, suzi that brings us to our most popular,

517
00:23:19,200 --> 00:23:22,760
Speaker 2: segment our new and exciting supermarket. Products and this week

518
00:23:22,840 --> 00:23:26,040
Speaker 2: you found us a new plant based frozen. Meal so

519
00:23:26,240 --> 00:23:29,680
Speaker 2: the brand Is abundance feel Good, food and you found

520
00:23:29,720 --> 00:23:31,919
Speaker 2: A japanese. Sturfry let us know about this, One.

521
00:23:32,000 --> 00:23:34,440
Speaker 1: Suzi. NOW i was so excited about this product BECAUSE

522
00:23:34,480 --> 00:23:36,040
Speaker 1: i saw an ad for. IT i think it was In.

523
00:23:36,080 --> 00:23:38,240
Speaker 1: Woolies it was on one of those kind of screens

524
00:23:38,280 --> 00:23:41,840
Speaker 1: where they highlight new. Products AND i was so excited

525
00:23:41,840 --> 00:23:45,080
Speaker 1: BECAUSE i, thought, great a new sturfry. Option this one

526
00:23:45,240 --> 00:23:49,120
Speaker 1: specifically we're talking about. Today it's called, sorry The Abundance Japanese,

527
00:23:49,160 --> 00:23:51,359
Speaker 1: sturfry but they're in the frozen section and there's several

528
00:23:51,359 --> 00:23:55,120
Speaker 1: different varieties and it's so colorful and pretty and it looked,

529
00:23:55,119 --> 00:23:57,639
Speaker 1: great AND i, thought, great another convenient food that busy

530
00:23:57,640 --> 00:24:00,399
Speaker 1: people can grab and have more. VEGGIES i was a

531
00:24:00,480 --> 00:24:04,560
Speaker 1: little bit disappointed because WHEN i actually took a closer

532
00:24:04,600 --> 00:24:07,800
Speaker 1: look at, it it looked really. Good the ingredient, list

533
00:24:07,840 --> 00:24:10,600
Speaker 1: like the vegetables come in, first with, beans, mushrooms and

534
00:24:10,680 --> 00:24:13,800
Speaker 1: a marmade, cabbage onion. Capsicum it doesn't actually have the

535
00:24:13,800 --> 00:24:16,560
Speaker 1: percentage on there which it normally, would AND i believe

536
00:24:16,640 --> 00:24:19,040
Speaker 1: probably should have it on. There how much actual vegetable,

537
00:24:19,080 --> 00:24:22,600
Speaker 1: component and then the next ingredient after the, veggies was

538
00:24:22,640 --> 00:24:26,160
Speaker 1: cooked chimmering. Noodles, now WHEN i look at the actual nutritional,

539
00:24:26,200 --> 00:24:29,000
Speaker 1: panel that was giving me twelve grams of protein per,

540
00:24:29,080 --> 00:24:31,840
Speaker 1: serve which is quite reasonable for a veggie based, dish

541
00:24:32,480 --> 00:24:35,119
Speaker 1: almost ten grams of, fat which is not insignificant for

542
00:24:35,160 --> 00:24:37,760
Speaker 1: a veggie based, Dish but it was a massive fifty

543
00:24:37,840 --> 00:24:41,840
Speaker 1: four grams of, carbohydrate admittedly five almost five grams of dietary,

544
00:24:41,880 --> 00:24:46,000
Speaker 1: fiber but then twelve hundred milligrams of. Sodium so what's,

545
00:24:46,000 --> 00:24:49,200
Speaker 1: happening to the best of my, understanding is, that, yes

546
00:24:49,280 --> 00:24:51,800
Speaker 1: this is a frozen product that has quite a lot of,

547
00:24:51,880 --> 00:24:54,960
Speaker 1: vegetables but there's also quite a lot of carbi noodles in,

548
00:24:55,000 --> 00:24:56,960
Speaker 1: it and then they're going pretty heavy with the sauce

549
00:24:57,040 --> 00:25:00,560
Speaker 1: to obviously flavor it, up and that's really bumping UP usdia. Level,

550
00:25:00,600 --> 00:25:03,080
Speaker 1: now as a reference, point we really encourage people to

551
00:25:03,160 --> 00:25:05,560
Speaker 1: not have more than two thousand milligrams of sodium per,

552
00:25:05,680 --> 00:25:08,920
Speaker 1: Day so to have more than half that in a

553
00:25:09,040 --> 00:25:13,000
Speaker 1: vegetable based dish with fifty three grams of, carbohydrate it's

554
00:25:13,080 --> 00:25:15,800
Speaker 1: actually not a PRODUCT i would probably. Recommend i'm a

555
00:25:15,800 --> 00:25:18,679
Speaker 1: bit disappointed because it promised so, much and WHEN i

556
00:25:18,720 --> 00:25:20,680
Speaker 1: took a close, LOOK i just thought it was pretty,

557
00:25:20,760 --> 00:25:23,800
Speaker 1: carby quite a lot of, sodium and perhaps not as

558
00:25:23,840 --> 00:25:25,520
Speaker 1: healthy AS i would really like it to be for

559
00:25:25,600 --> 00:25:26,480
Speaker 1: a vegetable based.

560
00:25:26,480 --> 00:25:29,360
Speaker 2: Product, absolutely when you sent me, THAT i was quite.

561
00:25:29,400 --> 00:25:32,320
Speaker 2: Excited the packaging looked, Amazing it looked, fresh it looked.

562
00:25:32,320 --> 00:25:34,520
Speaker 2: Healthy it was a vegan based. OPS i thought. Great

563
00:25:34,720 --> 00:25:37,560
Speaker 2: in front of the package Says japanese stir fry with turmeric,

564
00:25:37,600 --> 00:25:41,040
Speaker 2: noodles ginger mushrooms at amami and A japanese seven, spice

565
00:25:41,080 --> 00:25:43,720
Speaker 2: AND i, thought. Amazing that sounds. Great but as you,

566
00:25:43,800 --> 00:25:48,080
Speaker 2: mentioned the carbohydrate loaders is quite. Heavy the protein, unfortunately

567
00:25:48,119 --> 00:25:51,120
Speaker 2: is quite. Low from the, PHOTO i think we established

568
00:25:51,160 --> 00:25:53,360
Speaker 2: that these are probably, mushrooms but to me it looked

569
00:25:53,359 --> 00:25:55,720
Speaker 2: like tastes of vegetable protein or a bit of tofu or.

570
00:25:55,720 --> 00:25:58,000
Speaker 2: Something SO i would ideally like to see a little

571
00:25:58,000 --> 00:25:59,920
Speaker 2: bit more of a boost in terms of. Protein up

572
00:26:00,080 --> 00:26:02,399
Speaker 2: is that fifteen to twenty grams or a plant based.

573
00:26:02,440 --> 00:26:05,040
Speaker 2: Meal it's got a monitor around a fat in it

574
00:26:05,080 --> 00:26:07,520
Speaker 2: close to ten grams and the, fiber as we, said it's,

575
00:26:07,520 --> 00:26:09,080
Speaker 2: Awesome but if you take a. Closer look at the

576
00:26:09,720 --> 00:26:12,480
Speaker 2: back of the. Packaging it's got two serves of vegetables

577
00:26:12,480 --> 00:26:14,600
Speaker 2: in this, meal AND i mean for a plant based.

578
00:26:14,640 --> 00:26:16,879
Speaker 2: Meal when we're looking at you, know a minimum of

579
00:26:16,920 --> 00:26:19,639
Speaker 2: five serves of veggies a, DAY, susi if not seven

580
00:26:19,680 --> 00:26:24,080
Speaker 2: eight nine serves for honestly good gut. Heals it's, yeah it's,

581
00:26:24,160 --> 00:26:25,639
Speaker 2: underrated isn't. It really it.

582
00:26:25,840 --> 00:26:28,040
Speaker 1: Is it looks so healthy and, pretty and that's why

583
00:26:28,080 --> 00:26:30,280
Speaker 1: we were both so drawn into. It SO i think

584
00:26:30,320 --> 00:26:32,520
Speaker 1: the take home message is that just because the product

585
00:26:32,760 --> 00:26:36,119
Speaker 1: looks healthy doesn't always mean that it. Is and sometimes

586
00:26:36,160 --> 00:26:38,080
Speaker 1: a quick scan of that ingredient, list and when we

587
00:26:38,080 --> 00:26:39,960
Speaker 1: look at this ingredient, list you can see there's quite

588
00:26:40,000 --> 00:26:43,560
Speaker 1: a lot of. Additives there's somematted, sugars there's someatted, salts there's. Thickness,

589
00:26:43,600 --> 00:26:46,000
Speaker 1: now if you're cooking a veggie sturf right at, home

590
00:26:46,400 --> 00:26:48,159
Speaker 1: you might have some extra viginon olive oil in the

591
00:26:48,160 --> 00:26:50,760
Speaker 1: base of your. Pan you might have tons of, veggies

592
00:26:50,800 --> 00:26:52,920
Speaker 1: even if you're trying to keep it plant, based or

593
00:26:52,920 --> 00:26:55,199
Speaker 1: you might throw in some tofu or some prawns to

594
00:26:55,240 --> 00:26:57,520
Speaker 1: give you some extra. Protein and then ALL i would

595
00:26:57,520 --> 00:26:59,280
Speaker 1: add is a little bit of soy, sauce there wouldn't

596
00:26:59,280 --> 00:27:01,960
Speaker 1: be any, thickness it wouldn't be any extra. Sugars so you,

597
00:27:02,000 --> 00:27:04,160
Speaker 1: know you can eat really clean at home with very

598
00:27:04,200 --> 00:27:07,439
Speaker 1: simple products like a plain veggie stir fry and season

599
00:27:07,520 --> 00:27:10,119
Speaker 1: it up to taste amazing without needing to buy a

600
00:27:10,240 --> 00:27:13,439
Speaker 1: process food which has got more additives in it and

601
00:27:13,480 --> 00:27:15,520
Speaker 1: more carbohydrate than you would have if you had just

602
00:27:15,560 --> 00:27:17,960
Speaker 1: made something your. Cell and, yeah just because it looks

603
00:27:18,000 --> 00:27:21,119
Speaker 1: really fresh and healthy doesn't unfortunately always mean that it,

604
00:27:21,160 --> 00:27:22,080
Speaker 1: is so we do need to be.

605
00:27:22,160 --> 00:27:24,960
Speaker 2: Careful and the other thing is it's actually quite lower,

606
00:27:24,960 --> 00:27:27,760
Speaker 2: calorie like it's three hundred and sixty calories for the,

607
00:27:27,840 --> 00:27:30,760
Speaker 2: serving but that comes with you, know fifty four grams of.

608
00:27:30,760 --> 00:27:33,560
Speaker 2: Carbohydrates so if you're making this yourself at, home which

609
00:27:33,600 --> 00:27:35,320
Speaker 2: would be super simple to, DO i think you could

610
00:27:35,359 --> 00:27:37,960
Speaker 2: throw this together in twenty minutes or. LESS i would

611
00:27:38,040 --> 00:27:40,360
Speaker 2: have the. NOODLE i would double the. Protein so whether

612
00:27:40,400 --> 00:27:42,479
Speaker 2: you're doubling the atamamae beans or adding in a bit

613
00:27:42,520 --> 00:27:44,919
Speaker 2: of tofu or a bit of you, know lean animal

614
00:27:44,920 --> 00:27:47,840
Speaker 2: protein prawns or fish or chicken As susi, mentioned to

615
00:27:47,880 --> 00:27:51,040
Speaker 2: boost that, protein and really doubling the amount of veggies

616
00:27:51,080 --> 00:27:52,800
Speaker 2: in that and lightening up the source of. IT i

617
00:27:52,800 --> 00:27:55,639
Speaker 2: think you'd have a wonderful nourishing meal. Yourself BUT i

618
00:27:55,640 --> 00:27:57,840
Speaker 2: guess frozen meals. Are they are. Important it's not the

619
00:27:57,880 --> 00:28:00,879
Speaker 2: worst frozen meal on the, market, absolutely but it probably

620
00:28:00,880 --> 00:28:02,320
Speaker 2: was a bit of a. LETDOWN i really did think

621
00:28:02,320 --> 00:28:04,120
Speaker 2: this was SOMETHING i was going to, recommend give it five,

622
00:28:04,160 --> 00:28:07,040
Speaker 2: stars and it probably for. Me susie comes in maybe,

623
00:28:07,640 --> 00:28:09,680
Speaker 2: three three and a half out of. Five put it that, Way.

624
00:28:09,640 --> 00:28:11,520
Speaker 1: I'd give it. Three i'm with. You i'm. THREE i

625
00:28:11,600 --> 00:28:13,640
Speaker 1: was a bit. Disappointed i'm with. YOU i would half

626
00:28:13,680 --> 00:28:16,120
Speaker 1: the carbohydrate down to twenty to thirty grams per. Serve

627
00:28:16,160 --> 00:28:18,639
Speaker 1: and that amount of sodium in A registerfi is just

628
00:28:18,680 --> 00:28:21,119
Speaker 1: way too. High so a little bit of soy sauce

629
00:28:21,160 --> 00:28:22,720
Speaker 1: or a little bit of if you can buy salt

630
00:28:22,720 --> 00:28:25,280
Speaker 1: reduce soy because it really does pack a great, flavor

631
00:28:25,280 --> 00:28:27,040
Speaker 1: but also plenty of, salt and that sometimes while we

632
00:28:27,080 --> 00:28:30,439
Speaker 1: wake up bloated or thirsty in the night, time because

633
00:28:30,440 --> 00:28:32,840
Speaker 1: that's really really. Concentrated so where you can look for

634
00:28:32,880 --> 00:28:35,960
Speaker 1: salt reduced versions of your favorite, sauces that's a smart

635
00:28:35,960 --> 00:28:38,040
Speaker 1: thing to do just to keep our overall salt intake.

636
00:28:38,120 --> 00:28:39,320
Speaker 1: Controlled and the.

637
00:28:39,200 --> 00:28:42,480
Speaker 2: Other interesting THING i thought was the noodles are cooked turmeric,

638
00:28:42,560 --> 00:28:44,560
Speaker 2: noodles so a little bit of a. Marketing you, know

639
00:28:44,600 --> 00:28:47,360
Speaker 2: people like turmeric's supposed to be anti. Inflammatory we do

640
00:28:47,440 --> 00:28:49,440
Speaker 2: know from the research that we need black pepper to

641
00:28:49,600 --> 00:28:53,000
Speaker 2: activate the compounds in turmeric to make them. Bioavailable so

642
00:28:53,120 --> 00:28:55,240
Speaker 2: no mention of black pepper on the, labeling and no

643
00:28:55,360 --> 00:28:57,280
Speaker 2: mention of the amount of tumeric when we look at

644
00:28:57,280 --> 00:28:59,520
Speaker 2: the research. STUDIES i can't quote zoozie off the top

645
00:28:59,520 --> 00:29:02,160
Speaker 2: of my head what amount of tumeric we actually need

646
00:29:02,200 --> 00:29:04,360
Speaker 2: for an anti amblummetary. Effect but there's no one matt

647
00:29:04,400 --> 00:29:06,680
Speaker 2: listed on that label, Either so AGAIN i would call

648
00:29:06,720 --> 00:29:09,720
Speaker 2: the turmeric noodles a health, halo something that's in there

649
00:29:09,920 --> 00:29:12,320
Speaker 2: to perceive it as a healthier, choice but actually no

650
00:29:12,680 --> 00:29:15,760
Speaker 2: nutritional science based benefit for having those turmeric noodles in.

651
00:29:15,760 --> 00:29:18,080
Speaker 2: There they're, just, honestly there's yellow noodles at the end

652
00:29:18,080 --> 00:29:19,680
Speaker 2: of the, Day to be, honest they are.

653
00:29:19,840 --> 00:29:23,640
Speaker 1: Yellows you're, right and just an, Offside you're, right five

654
00:29:23,720 --> 00:29:25,880
Speaker 1: grams of fiber for that many veggies is still reasonably

655
00:29:25,920 --> 00:29:27,640
Speaker 1: low with a normal veggie. Stir if i'd be one

656
00:29:27,680 --> 00:29:30,040
Speaker 1: e eight to ten, grams so it's, higher but definitely

657
00:29:30,040 --> 00:29:32,280
Speaker 1: you could do better yourself at home with a lot

658
00:29:32,360 --> 00:29:36,040
Speaker 1: less processing and a lot fewer. Additives all, Right so

659
00:29:36,120 --> 00:29:38,520
Speaker 1: our final, segment, now this is one that is going

660
00:29:38,560 --> 00:29:40,960
Speaker 1: to resonate with a lot of our listeners because it's

661
00:29:40,960 --> 00:29:43,240
Speaker 1: a question that comes up a lot for me with

662
00:29:43,320 --> 00:29:45,520
Speaker 1: my own. CLIENTS i Know i've been partial to a

663
00:29:45,600 --> 00:29:48,520
Speaker 1: cheeky diet. Coke don't get me, Wrong i'm not proud of.

664
00:29:48,560 --> 00:29:51,600
Speaker 1: It but there's a lot of questions we get about

665
00:29:51,720 --> 00:29:53,880
Speaker 1: diet soft, drinks and this was one that came up

666
00:29:53,920 --> 00:29:57,640
Speaker 1: on Our facebook account about you, know diet soft, drinks

667
00:29:57,640 --> 00:30:00,360
Speaker 1: are they? Healthier can we still include them BECAUSE i love?

668
00:30:00,400 --> 00:30:03,400
Speaker 1: Them how often should we be having? Them so the

669
00:30:03,440 --> 00:30:06,240
Speaker 1: good news IS i think around diet soft drinks and

670
00:30:06,280 --> 00:30:08,800
Speaker 1: they're all the same in the sense that while the

671
00:30:08,880 --> 00:30:11,720
Speaker 1: colon varieties we're very familiar with do also generally have

672
00:30:11,800 --> 00:30:15,520
Speaker 1: caffeine as, well they're basically all sweetened. Varieties whether they're

673
00:30:15,600 --> 00:30:18,280
Speaker 1: using a natural sweetener where they're using an artificial, sweetener

674
00:30:18,600 --> 00:30:21,200
Speaker 1: different flavors will often just be the use of different

675
00:30:21,280 --> 00:30:25,080
Speaker 1: flavors through that mix of, sweetener and Sure it may

676
00:30:25,120 --> 00:30:27,600
Speaker 1: be you know inferred that a natural sweetener is, better

677
00:30:27,600 --> 00:30:30,080
Speaker 1: but at the end of the, day for, me they're

678
00:30:30,120 --> 00:30:33,680
Speaker 1: still giving your brain this really concentrated source of sweet

679
00:30:33,720 --> 00:30:37,520
Speaker 1: beverage that over time tends to drive you to want

680
00:30:37,560 --> 00:30:40,239
Speaker 1: more of that sweet. Food so are they better than

681
00:30:40,240 --> 00:30:42,640
Speaker 1: full strength one hundred percent because the research shows that's

682
00:30:42,640 --> 00:30:45,880
Speaker 1: full strength soft drinks adding nine teaspoons per can or

683
00:30:45,920 --> 00:30:48,920
Speaker 1: up to thirteen for a buddy, bottle closely linked to weight,

684
00:30:48,960 --> 00:30:51,840
Speaker 1: gain closely linked to, obesity really bad for the, teeth

685
00:30:52,080 --> 00:30:54,360
Speaker 1: terrible habit for teenage. Boys the less of them we,

686
00:30:54,400 --> 00:30:57,000
Speaker 1: have the. Better so from a sugar, perspective, yes the

687
00:30:57,040 --> 00:30:59,680
Speaker 1: diet varieties don't contain, calories they're going to be, better

688
00:31:00,040 --> 00:31:02,000
Speaker 1: but that doesn't give you a, LICENSE i would, say

689
00:31:02,000 --> 00:31:04,320
Speaker 1: by any means to have to drink, them because they

690
00:31:04,360 --> 00:31:07,120
Speaker 1: have also been linked to some issues with insulin. Response

691
00:31:07,640 --> 00:31:11,000
Speaker 1: people who have them are not necessarily lighter in body,

692
00:31:11,000 --> 00:31:13,280
Speaker 1: weight so they haven't been shown to support weight control

693
00:31:13,320 --> 00:31:16,360
Speaker 1: any more than regular soft. Drink my belief around that

694
00:31:16,440 --> 00:31:18,440
Speaker 1: is that it primes you to want more sweet process,

695
00:31:18,520 --> 00:31:21,520
Speaker 1: food AND i would say an occasional thing to get

696
00:31:21,520 --> 00:31:23,880
Speaker 1: you through if you really need something but, AGAIN i

697
00:31:23,880 --> 00:31:25,880
Speaker 1: don't prescribe, THEM i don't encourage. Them and If i've

698
00:31:25,880 --> 00:31:28,520
Speaker 1: got a client who's heavily reliant on them and say

699
00:31:28,640 --> 00:31:31,600
Speaker 1: is drinking multiple per day or really looking for it every,

700
00:31:31,680 --> 00:31:34,920
Speaker 1: Day i'm really trying to reprogram the nutrition to not

701
00:31:34,960 --> 00:31:36,800
Speaker 1: want them and not have them as a routine part

702
00:31:36,840 --> 00:31:37,520
Speaker 1: of their dietary.

703
00:31:37,560 --> 00:31:40,520
Speaker 2: Intake And i'm like, You, SUSIE i have occasionally had

704
00:31:40,520 --> 00:31:42,360
Speaker 2: a diet. Coke if you see me at a restaurant

705
00:31:42,400 --> 00:31:44,200
Speaker 2: one day And i'm not having a glass of, WINE

706
00:31:44,240 --> 00:31:46,200
Speaker 2: i might perhaps have a diet coke While i'm out

707
00:31:46,200 --> 00:31:48,040
Speaker 2: as a bit of a. Treat but, again that's something

708
00:31:48,040 --> 00:31:49,560
Speaker 2: THAT i even though it's no, calories isn't, IT i

709
00:31:49,600 --> 00:31:51,360
Speaker 2: would consider that a bit of a treat for myself

710
00:31:51,360 --> 00:31:54,200
Speaker 2: because it's something that's it's, nice it's it's, sweet it's.

711
00:31:54,240 --> 00:31:56,880
Speaker 2: Feeling but when we look at the, research And i'm

712
00:31:56,920 --> 00:31:59,880
Speaker 2: sure the latest meta ANALYSIS i read on diet so

713
00:32:00,080 --> 00:32:02,120
Speaker 2: drinks was that it actually didn't have any real effect

714
00:32:02,200 --> 00:32:04,880
Speaker 2: on blood sugar, levels which is great for our. Diabets

715
00:32:04,880 --> 00:32:06,400
Speaker 2: but as you, SAID i think what a lot of

716
00:32:06,400 --> 00:32:09,800
Speaker 2: people do from a behavioral perspective is they replace the

717
00:32:09,800 --> 00:32:11,800
Speaker 2: full sugar coke with a diet, coke but then it

718
00:32:11,880 --> 00:32:13,760
Speaker 2: sort of it always gives them an excuse to them

719
00:32:13,840 --> 00:32:16,440
Speaker 2: have more sugar a little bit later. On so you,

720
00:32:16,440 --> 00:32:18,360
Speaker 2: know that's not really conclusive in the. Resepch so we

721
00:32:18,400 --> 00:32:20,880
Speaker 2: know it doesn't really affect our blood sugar, levels which is,

722
00:32:20,960 --> 00:32:23,520
Speaker 2: great but it does kind, of as you, mentioned primus

723
00:32:23,560 --> 00:32:26,520
Speaker 2: to want more sweet things later. On it's also not

724
00:32:26,600 --> 00:32:29,160
Speaker 2: great for gut helse because a lot of the artificial

725
00:32:29,160 --> 00:32:32,200
Speaker 2: sweetness are what we call those sugar, alcohols and they're

726
00:32:32,240 --> 00:32:33,760
Speaker 2: just not great for gut. Health they can cause a

727
00:32:33,760 --> 00:32:35,520
Speaker 2: lot of bloating in wind and a lot of. People

728
00:32:35,680 --> 00:32:38,840
Speaker 2: plus the additional carbonations from the bubbles in soft drinks

729
00:32:38,880 --> 00:32:40,720
Speaker 2: can cause a lot of bloating and problems for people

730
00:32:40,720 --> 00:32:43,240
Speaker 2: with gut house, too and just the coal of varieties

731
00:32:43,240 --> 00:32:45,520
Speaker 2: of diet Coke i'm not really a fan of because you,

732
00:32:45,520 --> 00:32:46,880
Speaker 2: know they're not great for our teeth and they do

733
00:32:46,960 --> 00:32:53,880
Speaker 2: cause a bit of strain us. Erosion, yeah SO i

734
00:32:53,880 --> 00:32:55,800
Speaker 2: think that there are a few, varieties not so much

735
00:32:55,800 --> 00:32:58,000
Speaker 2: in cafes and, restaurants but if you're looking in the

736
00:32:58,080 --> 00:33:00,320
Speaker 2: diet soft drink or soft drink, aisle there are few

737
00:33:00,360 --> 00:33:02,680
Speaker 2: like diet, yeah sugar free lemonades and that sort of,

738
00:33:02,680 --> 00:33:05,160
Speaker 2: Thing but my preference is generally for my Client, susie

739
00:33:05,320 --> 00:33:07,920
Speaker 2: is something like a low sugar. Kombucha of course it's

740
00:33:07,960 --> 00:33:10,560
Speaker 2: not calorie, free but sort of thirty thirty five calories a.

741
00:33:10,640 --> 00:33:13,400
Speaker 2: Can whether or not there are some gud house benefits with,

742
00:33:13,480 --> 00:33:15,640
Speaker 2: KOMBUCHA i really do think the jury and the research

743
00:33:15,720 --> 00:33:18,080
Speaker 2: is still. Out with that, RESPECT i don't think there's

744
00:33:18,080 --> 00:33:20,080
Speaker 2: a huge amount of glut health benefits in a canna,

745
00:33:20,120 --> 00:33:22,720
Speaker 2: kombucha but it's definitely better than a can of full

746
00:33:22,760 --> 00:33:24,840
Speaker 2: sugar soft. Drinks so that's sort of my preference for

747
00:33:24,880 --> 00:33:27,360
Speaker 2: the majority of my. Clients BUT i do occasionally use

748
00:33:27,400 --> 00:33:30,320
Speaker 2: diet soft drinks for clients who iron a deficit and

749
00:33:30,440 --> 00:33:33,120
Speaker 2: are feeling, hungry because something like you, know a great

750
00:33:33,240 --> 00:33:35,720
Speaker 2: chicken and pumpkin salad with a diet coke when they're

751
00:33:35,720 --> 00:33:37,800
Speaker 2: out at lunch with their friends versus a bowl of

752
00:33:37,840 --> 00:33:40,360
Speaker 2: pasta and three wines is obviously going to be a

753
00:33:40,440 --> 00:33:43,240
Speaker 2: much better. Choice so, again like you're not proud of

754
00:33:43,240 --> 00:33:45,320
Speaker 2: the fact THAT i will occasionally use a diet coke with,

755
00:33:45,320 --> 00:33:47,840
Speaker 2: clients BUT i do think they have a good time

756
00:33:47,880 --> 00:33:51,120
Speaker 2: and place for the right, person but absolutely not on

757
00:33:51,160 --> 00:33:53,200
Speaker 2: a regular basis that aviv with a client who. Drinks you,

758
00:33:53,240 --> 00:33:56,200
Speaker 2: KNOW i don't personally working with private clients these, days

759
00:33:56,240 --> 00:33:57,640
Speaker 2: BUT i used to WHEN i worked in public heuth

760
00:33:57,640 --> 00:33:59,400
Speaker 2: that the, hospitals you, know people would come in with

761
00:33:59,520 --> 00:34:02,000
Speaker 2: six hundre meal bottles of sugar you, know full sugar

762
00:34:02,040 --> 00:34:04,400
Speaker 2: coc and those puge ic coffee things and that sort of,

763
00:34:04,400 --> 00:34:06,440
Speaker 2: thing and they'd have multiple of them per. Day so

764
00:34:06,480 --> 00:34:08,520
Speaker 2: getting them down off you, know one point two five

765
00:34:08,560 --> 00:34:11,160
Speaker 2: liters a coca, day just that direct swop to diet

766
00:34:11,239 --> 00:34:13,319
Speaker 2: coc is a great strategy to start, with and then

767
00:34:13,320 --> 00:34:15,600
Speaker 2: of course bringing down that load across the day and

768
00:34:15,640 --> 00:34:18,200
Speaker 2: across time is obviously going to be a great. Question

769
00:34:18,280 --> 00:34:21,000
Speaker 2: SO i think in terms of are they okay to, drink,

770
00:34:21,160 --> 00:34:23,839
Speaker 2: yes treat them as a. Treat put it that, way

771
00:34:24,080 --> 00:34:26,000
Speaker 2: AND i would, say you, know no more than sort

772
00:34:26,040 --> 00:34:28,520
Speaker 2: Of i'd say once a. Week that's sort of my

773
00:34:28,600 --> 00:34:30,040
Speaker 2: opinion with those sort of diets of.

774
00:34:30,160 --> 00:34:32,880
Speaker 1: Drinks AND i think if you're routinely buying, them if

775
00:34:32,880 --> 00:34:34,719
Speaker 1: they're in the, house you'll continue to drink. Them so

776
00:34:34,840 --> 00:34:36,799
Speaker 1: try to stop buying them and actually go and get

777
00:34:36,800 --> 00:34:39,240
Speaker 1: one when you really want, one look for the smaller.

778
00:34:39,280 --> 00:34:41,400
Speaker 1: Cans you can now get ones that are just two hundred,

779
00:34:41,480 --> 00:34:44,000
Speaker 1: meal so that's much better than a buddy, bottle of,

780
00:34:44,080 --> 00:34:46,279
Speaker 1: Course AND i think the other trick is that if

781
00:34:46,280 --> 00:34:48,840
Speaker 1: you are really craving something like, that you need to

782
00:34:48,880 --> 00:34:50,480
Speaker 1: eat with, It so you're much better to have a

783
00:34:50,560 --> 00:34:52,960
Speaker 1: cheese and crackers or some yogurt with it to help

784
00:34:53,000 --> 00:34:56,600
Speaker 1: neutralize that sugar. Craving then just have the artificial or

785
00:34:56,640 --> 00:34:58,759
Speaker 1: the natural sweetened drink that sort of gives you the,

786
00:34:58,880 --> 00:35:00,719
Speaker 1: hit but then the body realize you don't have any

787
00:35:00,760 --> 00:35:02,920
Speaker 1: fuel on board and it's more likely to drive the.

788
00:35:02,960 --> 00:35:04,960
Speaker 1: Craving so don't have them on their. Own always try

789
00:35:05,000 --> 00:35:07,200
Speaker 1: and have them with, food and you'll notice that changes

790
00:35:07,239 --> 00:35:09,680
Speaker 1: the taste of them and they're not so. Palatable so over,

791
00:35:09,719 --> 00:35:11,520
Speaker 1: time what we're trying to do is shift your palette

792
00:35:11,520 --> 00:35:14,880
Speaker 1: away from craving that artificial or sweet, flavor and that

793
00:35:14,920 --> 00:35:17,200
Speaker 1: will help you keeping much better in control of those.

794
00:35:17,239 --> 00:35:20,160
Speaker 1: Cravings and the other, thing of, course as the weather warms,

795
00:35:20,239 --> 00:35:23,200
Speaker 1: up lean doing things like the iced, teas using the

796
00:35:23,239 --> 00:35:25,880
Speaker 1: tea bag, yourself and now you can use something like

797
00:35:25,960 --> 00:35:28,200
Speaker 1: a little bit of steviea to sweeten it if you

798
00:35:28,239 --> 00:35:30,400
Speaker 1: do an ice cream tea or at ice there's so

799
00:35:30,440 --> 00:35:33,600
Speaker 1: many flavored teas out, there and programming you to actually

800
00:35:33,600 --> 00:35:36,360
Speaker 1: add a beverage that's got some antioxidants in it or

801
00:35:36,560 --> 00:35:38,600
Speaker 1: much healthier is a good thing to aim for and

802
00:35:38,640 --> 00:35:41,920
Speaker 1: shift your palette over time away from craving that very

803
00:35:42,000 --> 00:35:42,480
Speaker 1: very sweet.

804
00:35:42,480 --> 00:35:45,640
Speaker 2: Beverage, absolutely and there are a few good ranges of you,

805
00:35:45,640 --> 00:35:47,719
Speaker 2: know low sugar mineral waters on the market as, well

806
00:35:47,760 --> 00:35:50,200
Speaker 2: like sparkling mineral. Waters And i'm quite partial to just

807
00:35:50,200 --> 00:35:52,120
Speaker 2: a soda water with a small squeeze of lime and

808
00:35:52,200 --> 00:35:54,040
Speaker 2: some fresh and, mentals some fresh basil in it as.

809
00:35:54,080 --> 00:35:55,920
Speaker 2: Well particularly If i'm out And i'm choosing not to

810
00:35:56,000 --> 00:35:58,239
Speaker 2: drink that's my drink of, Choice i'll get a soda

811
00:35:58,280 --> 00:35:59,960
Speaker 2: water with some you, KNOW freshlm and a bit of

812
00:36:00,040 --> 00:36:01,799
Speaker 2: herbs in it or, something WHICH i think is really

813
00:36:01,800 --> 00:36:04,319
Speaker 2: lovely and, refreshing particularly in. Summer SO i think there

814
00:36:04,320 --> 00:36:06,719
Speaker 2: are some definitely better options on the. MARKET i think

815
00:36:06,760 --> 00:36:09,239
Speaker 2: diet chop drink is absolutely okay to have, occasionally but

816
00:36:09,360 --> 00:36:11,800
Speaker 2: keep it to the you, know occasional backyard barbecue or

817
00:36:11,840 --> 00:36:14,040
Speaker 2: birthday party or if you're out to dinner with some,

818
00:36:14,080 --> 00:36:16,200
Speaker 2: friends and you're choosing not to. Drink don't make it

819
00:36:16,239 --> 00:36:18,239
Speaker 2: a regular thing where you, know every single night you're

820
00:36:18,239 --> 00:36:20,720
Speaker 2: popping a can of diet coke with your, dinner because,

821
00:36:21,040 --> 00:36:23,040
Speaker 2: again that tolerance to, it you'll just want more and

822
00:36:23,080 --> 00:36:25,480
Speaker 2: more and more over, time and then that becomes a daily,

823
00:36:25,520 --> 00:36:27,680
Speaker 2: habit and a twice daily, habit and a three daily,

824
00:36:27,760 --> 00:36:30,320
Speaker 2: habit and then before you, know you've got a caffeine,

825
00:36:30,320 --> 00:36:33,839
Speaker 2: addiction plus a you, know artificial sugar free soft drink

826
00:36:33,840 --> 00:36:38,840
Speaker 2: addiction as. Well wonderful Well susie that brings us to

827
00:36:38,880 --> 00:36:41,440
Speaker 2: the end of the nutrition catch for another. Week if

828
00:36:41,440 --> 00:36:44,120
Speaker 2: you haven't done so, Already, listeners don't forget to subscribe

829
00:36:44,120 --> 00:36:45,520
Speaker 2: to us to have us to live it in your

830
00:36:45,520 --> 00:36:48,279
Speaker 2: inbox Every sunday. Morning and we would absolutely love and

831
00:36:48,360 --> 00:36:50,520
Speaker 2: appreciate if you could leave us a five star rating

832
00:36:50,560 --> 00:36:53,359
Speaker 2: in The Purple apple podcast, App and please do make

833
00:36:53,400 --> 00:36:55,840
Speaker 2: sure if you love the, podcast you'll, subscribe because the

834
00:36:55,880 --> 00:36:58,520
Speaker 2: subscriptions are really what drive our ratings in the. Chart

835
00:36:58,640 --> 00:37:00,799
Speaker 2: so the more people that, subscribe the higher of the

836
00:37:00,840 --> 00:37:03,160
Speaker 2: charts that we, rank and the more we can get

837
00:37:03,160 --> 00:37:05,600
Speaker 2: our great messaging out to people all around the. World

838
00:37:05,640 --> 00:37:07,720
Speaker 2: so we'd really really appreciate. It if you guys subscribe

839
00:37:07,760 --> 00:37:10,879
Speaker 2: to the. Podcast we do Have instagram And facebook social sites.

840
00:37:10,960 --> 00:37:14,120
Speaker 2: Running we're at The Nutrition couch. Podcast send us your,

841
00:37:14,200 --> 00:37:17,080
Speaker 2: questions feedback and we will pop the photos of product

842
00:37:17,080 --> 00:37:19,480
Speaker 2: reviews up on our instagrams And facebook as, well so

843
00:37:19,480 --> 00:37:21,439
Speaker 2: make sure you go and check them, out and, guys

844
00:37:21,520 --> 00:37:24,440
Speaker 2: we will see you next, week same, time same. Place

845
00:37:24,600 --> 00:37:26,439
Speaker 2: thank you for. Listening have a great.

846
00:37:26,480 --> 00:37:34,200
Speaker 1: Week