WEBVTT - Your Cholesterol Numbers Explained: What's Normal, What's Not & When to Act 0:00:05.160 --> 0:00:07.200 Do you know what your cholesterol is? Or when was 0:00:07.240 --> 0:00:09.240 the last time that you had a blood test? On 0:00:09.280 --> 0:00:13.160 today's episode of The Nutrition Couch, we chat all things cholesterol, 0:00:13.400 --> 0:00:16.040 What the numbers mean, when you need to pay attention 0:00:16.120 --> 0:00:18.440 to your actual cholesterol and when is it time to 0:00:18.480 --> 0:00:22.040 take some action. I'm Leanne Wars and I'm Susy Burrow, 0:00:22.200 --> 0:00:24.920 and together we bring you The Nutrition Couch, your weekly 0:00:24.960 --> 0:00:27.280 podcast that keeps you up to date with everything that 0:00:27.320 --> 0:00:30.040 you need to know in the world of nutrition as 0:00:30.080 --> 0:00:33.600 well as all things cholesterol. We tackle the issues circulating 0:00:33.600 --> 0:00:36.839 on social media of protein powder versus skim milk powder. 0:00:37.200 --> 0:00:39.760 We've also found a beautiful new dip we think our 0:00:39.800 --> 0:00:42.640 listeners will love. And our list of question today is 0:00:42.720 --> 0:00:46.040 all about kids' diets and how strict is too strict 0:00:46.120 --> 0:00:49.159 when it comes to our kids nutrition. Like to kick 0:00:49.240 --> 0:00:53.000 us up today, Susie, we are chatting all things cholesterol. 0:00:53.200 --> 0:00:54.640 What if you got for us today? You get a 0:00:54.720 --> 0:00:56.600 nice case study it just kick us off with. 0:00:57.120 --> 0:00:59.520 So I think you know, going back land twenty years 0:00:59.640 --> 0:01:01.680 that was sort of the number one test that everyone 0:01:01.720 --> 0:01:05.600 got done, wasn't it to check or infer heart related health? 0:01:06.400 --> 0:01:09.560 And we would monitor our cholesterol levels, and we were 0:01:09.560 --> 0:01:11.920 told we shouldn't have too many eggs because they contain 0:01:12.040 --> 0:01:15.959 cholesterol levels and all of the aboves. So I think 0:01:16.000 --> 0:01:19.240 cholesterol is certainly relevant. It's a predictor, a positive predictor 0:01:19.280 --> 0:01:23.000 of heart disease risk. I think the issue, particularly for women, 0:01:23.400 --> 0:01:25.959 is that going back again ten twenty years, what would 0:01:26.000 --> 0:01:28.480 happen is with the rise of statin drugs, which are 0:01:28.520 --> 0:01:32.440 cholesterol lowering medication, and heart disease was for a long time, 0:01:32.480 --> 0:01:35.679 if not still a stayor's greatest predictor of death. You know, 0:01:35.760 --> 0:01:39.040 it's a risk of death, whether it's heart disease, stroke, 0:01:39.160 --> 0:01:42.679 up disease related illness. So doctors would look if you've 0:01:42.680 --> 0:01:46.120 had high cholesterol levels and in many cases suggest that 0:01:46.319 --> 0:01:49.200 you take a statin drug which would significantly reduce the 0:01:49.280 --> 0:01:53.120 cholesterol being taken in by the blood and reduce heart 0:01:53.160 --> 0:01:56.200 disease risk. Whereas now, like all areas of medicine, we're 0:01:56.240 --> 0:01:58.280 learning a lot more and we know that it's not 0:01:58.480 --> 0:02:01.320 just about cholesterol levels. It's about what we call the 0:02:01.400 --> 0:02:03.760 ratios of good to bad cholesterol in the blood stream, 0:02:04.160 --> 0:02:08.040 and also things like classification score, which is how hard 0:02:08.200 --> 0:02:11.680 or sort of rigid arteries are as well as family 0:02:11.760 --> 0:02:14.040 risk factors, because it's quite possible for people to have 0:02:14.120 --> 0:02:17.560 high circulating cholesterol levels, no damage to the arteries, no 0:02:17.639 --> 0:02:20.920 positive family history, and that may not warrant medications. So 0:02:20.960 --> 0:02:22.639 it's not a case of it's high, get it down. 0:02:22.720 --> 0:02:25.880 It's really looking at the overall risk. But the numbers 0:02:25.880 --> 0:02:28.560 that we tend to look at are a total cholesterol level, 0:02:28.800 --> 0:02:31.280 and that ranges between about three point nine and five 0:02:31.320 --> 0:02:33.760 point two, So a lot of women will sit sort 0:02:33.760 --> 0:02:36.400 of five point two five point six lesson six, and 0:02:36.440 --> 0:02:40.120 that may not be a concern, particularly if your LDL 0:02:40.200 --> 0:02:44.040 cholesterol levels, which are the sort of enflame bad cholesterol, 0:02:44.840 --> 0:02:48.720 is relatively low. So it's recommended that LDL cholesterol be 0:02:48.720 --> 0:02:51.640 below say two million miles per later and not heading 0:02:51.760 --> 0:02:55.080 above three. So you might have a total high cholesterol level, 0:02:55.120 --> 0:02:58.640 but your LDLs are relatively low, and as such it 0:02:58.680 --> 0:03:00.600 may be deemed that that's not a signay at risk. 0:03:01.040 --> 0:03:02.680 And that can be the case for people who have 0:03:02.760 --> 0:03:05.000 got high levels of what we call HDL, which is 0:03:05.000 --> 0:03:07.280 the high density of proteins, which is what we know 0:03:07.440 --> 0:03:11.160 is the good cholesterol, and that basically helps to rid 0:03:11.360 --> 0:03:15.919 the artery of the sticky damaging LDL cholesterol and predictors 0:03:15.960 --> 0:03:19.440 of high HDL cholesterol or high levels of physical activity. 0:03:19.919 --> 0:03:22.200 So people who are athletes or doing a lot of 0:03:22.240 --> 0:03:25.480 training can have high HDL levels over too, which is 0:03:25.520 --> 0:03:28.720 basically a very protective measure of cholesterol in the blood. 0:03:29.280 --> 0:03:32.200 And then you have triglycerides, which can be an independent 0:03:32.280 --> 0:03:35.360 risk factor, and certainly there are some people genetically who 0:03:35.360 --> 0:03:39.440 can have incredibly high triglyceride levels in the hospital. If 0:03:39.440 --> 0:03:41.400 you've ever worked at a lipid clinic that might be 0:03:41.440 --> 0:03:44.880 managing someone who's got those very high triglyceride levels. It's 0:03:44.920 --> 0:03:49.680 generally recommended that triglycerides would be less than one. Now 0:03:50.400 --> 0:03:53.400 it's about the overall risk, But I think the message 0:03:53.400 --> 0:03:56.240 for our listeners today, yes, you should be getting a 0:03:56.240 --> 0:04:00.560 blood cholesterol level done annually, absolutely, and what we're tracking, 0:04:00.640 --> 0:04:05.280 similar to blood glucose levels, increases over time. So if 0:04:05.320 --> 0:04:08.880 your cholesterol has always sat at six, it doesn't change. 0:04:09.120 --> 0:04:12.400 Your LDLs aren't overly high, your hathgls are hopefully close 0:04:12.440 --> 0:04:15.200 to two, you wouldn't do much. But what we want 0:04:15.240 --> 0:04:18.000 to pay attention to, particularly through your forties and beyond, 0:04:18.120 --> 0:04:21.240 is when your LDLs start to increase, because that is 0:04:21.360 --> 0:04:25.240 an early warning or early sign that perimenopause is kicking in. 0:04:25.680 --> 0:04:28.440 Your estrogen levels are lowering over time, and as that's 0:04:28.440 --> 0:04:32.040 your insulin, glucose and cholesterol are creeping up, and that's 0:04:32.080 --> 0:04:35.919 certainly a time to act because if you can prevent 0:04:35.960 --> 0:04:39.560 that and reduce the information in your body by doing 0:04:39.600 --> 0:04:42.880 things like including ten serves of leafy veggies and fruit 0:04:42.920 --> 0:04:46.680 each day, consuming the positive ratio of good fats to 0:04:46.800 --> 0:04:50.760 bad fats, minimizing your intake of fatty meat process meat, 0:04:51.480 --> 0:04:54.480 increasing your intake of amega three fats from oily fish, 0:04:54.880 --> 0:04:58.680 perhaps utilizing a product like a plant steril milk or 0:04:58.800 --> 0:05:01.520 even a plant sterol supplement that you can get in 0:05:01.520 --> 0:05:04.200 in health food stores and in pharmacies, which is a 0:05:04.200 --> 0:05:07.599 plant sterol in a capsule form. You may successfully be 0:05:07.640 --> 0:05:09.920 able to reduce your own cholesterol by as much as 0:05:09.960 --> 0:05:12.480 ten to twenty percent, which is what the data shows, 0:05:12.880 --> 0:05:14.760 and for you, that may be enough to keep that 0:05:14.960 --> 0:05:18.640 LDL level under control. And then following on from that, 0:05:18.680 --> 0:05:20.960 if you do start to see cholesterol levels increasing, you 0:05:21.000 --> 0:05:24.120 would get a calcium score done and a referral for 0:05:24.160 --> 0:05:26.200 that to see if there is any damage happening to 0:05:26.240 --> 0:05:29.400 the arteries. And on top of that, you would discuss 0:05:29.480 --> 0:05:32.960 with your GP where the medication was necessary. Now, if 0:05:32.960 --> 0:05:35.360 there's a positive family history, for example, it may be 0:05:35.440 --> 0:05:39.560 pertinent prudent to use a satin drug. If a cholesterol 0:05:39.640 --> 0:05:42.919 is significantly raised around the sevens to eight, even with 0:05:43.000 --> 0:05:46.880 no calcification, it may be deemed prudent to try statin medication. 0:05:47.279 --> 0:05:50.120 So these are all the things to consider now. In 0:05:50.160 --> 0:05:54.400 my clinical experience, it's rare that you can get someone 0:05:54.440 --> 0:05:56.520 who's got a cholesterol of seven or eight down to 0:05:56.560 --> 0:06:01.120 a normal level. Usually that's familiar hypercholesterol that's going to 0:06:01.160 --> 0:06:04.839 require often medication. It may be deemed you don't need 0:06:04.880 --> 0:06:08.000 it if there's no positive family risk, but that's certainly 0:06:08.120 --> 0:06:11.880 a discussion for a doctoral cardiologist. For me, in my 0:06:12.000 --> 0:06:15.400 clinical experience, if cholesterol is six or lower, that is 0:06:15.440 --> 0:06:18.320 when diet can help to get it into normal range. 0:06:18.720 --> 0:06:22.160 And all for the perimenopausal women whose LDLs are creeping up, 0:06:22.279 --> 0:06:25.080 it is possible to reduce them. But what I would 0:06:25.080 --> 0:06:27.039 want to be clear about is if your cholesterol is 0:06:27.080 --> 0:06:31.760 significantly higher, diet alone is unlikely to bring a cholesterol 0:06:31.880 --> 0:06:34.600 seven or eight down. It's more likely your livers churning 0:06:34.600 --> 0:06:37.599 out cholesterol genetically, and that's when you need to talk 0:06:37.640 --> 0:06:39.920 to the medical doctor to see what is the best 0:06:40.160 --> 0:06:43.640 management strategy. I think sometimes we're led to believe lean 0:06:44.200 --> 0:06:46.840 that we have full control over all these variables and 0:06:46.920 --> 0:06:49.200 eating a healthy diet will bring cholesterol, and I want 0:06:49.200 --> 0:06:50.839 to be very clear on the podcast that is not 0:06:50.920 --> 0:06:53.760 the case. Diet can get one or two points out, 0:06:53.920 --> 0:06:54.920 it can't get three or. 0:06:54.839 --> 0:06:55.400 Four or five. 0:06:55.480 --> 0:06:58.320 It just doesn't work like that. So I think being 0:06:58.400 --> 0:07:02.120 aware of that in general, also, particularly for our listeners, 0:07:02.160 --> 0:07:05.159 acting early and grabbing it when it's creeping up is 0:07:05.200 --> 0:07:06.920 the best thing to do. Yeah. 0:07:06.920 --> 0:07:09.880 Absolutely, And it's really important that you know people particular 0:07:09.920 --> 0:07:12.600 our listeners don't feel any shame for having high cholesterol 0:07:12.680 --> 0:07:15.520 levels either, because, as you said, sometimes it is it 0:07:15.640 --> 0:07:17.960 is very genetic, you know, li linked and even if 0:07:18.000 --> 0:07:20.000 you have the best art in the world, you exercise 0:07:20.080 --> 0:07:22.480 like crazy, you eat so well, you can still have 0:07:22.600 --> 0:07:26.480 really high cholesterol. So just having high cholesterol in itself 0:07:26.640 --> 0:07:29.560 also isn't inherently a risk. But this is absolutely a 0:07:29.600 --> 0:07:32.720 discussion for your doctor because there are other tests that 0:07:32.760 --> 0:07:35.040 they can do, and I've certainly had many clients who 0:07:35.040 --> 0:07:38.600 have had genetically high cholesterol. My husband does as well. 0:07:38.720 --> 0:07:40.400 You know that their mums and dads have both had 0:07:40.480 --> 0:07:43.040 high cholesterol. It runs through the family, you know, And 0:07:43.080 --> 0:07:46.360 it's actually about looking at your risk factors. So David 0:07:46.360 --> 0:07:48.680 does have that genetic high cholesterol as well. No matter 0:07:48.680 --> 0:07:50.640 how well he eats, he's very fit, he's got a 0:07:50.720 --> 0:07:53.760 dietisin wife. His cholesterol has always been high. No matter 0:07:53.840 --> 0:07:55.800 what we've done. You know, We've tried adding in a 0:07:55.840 --> 0:07:57.600 ton of fiber, We've tried adding in a bit of 0:07:57.640 --> 0:07:59.960 klucan from the oats, We've tried all the different strategies 0:08:00.080 --> 0:08:02.440 and nothing really works, and it does continue to trend 0:08:02.480 --> 0:08:05.240 up over time. So the genetic risk is a huge thing. 0:08:05.560 --> 0:08:07.280 But when I said to him, to go back to 0:08:07.320 --> 0:08:09.680 your doctor and ask for the risk profile. So there's 0:08:09.720 --> 0:08:12.040 a couple of different tests that your doctor can run 0:08:12.120 --> 0:08:15.400 that essentially looks at despite you having high cholesterol, it 0:08:15.480 --> 0:08:18.960 looks at your overall risk of having what they call 0:08:19.000 --> 0:08:23.480 like an adverse you know, cardiac situation, basically a heart attack. 0:08:23.800 --> 0:08:25.920 And he did all of those tests and it basically 0:08:25.960 --> 0:08:27.880 came back that he had a less than one percent 0:08:28.040 --> 0:08:31.160 chance of you know, having something really bad happen from 0:08:31.160 --> 0:08:33.640 like a cardiac perspective. So the doctor was like, look, 0:08:33.679 --> 0:08:35.760 you're doing all the right things, keep going with them, 0:08:36.040 --> 0:08:38.600 but we will at some point need to look at 0:08:38.600 --> 0:08:40.920 getting you onto a stat and to start reducing your 0:08:40.960 --> 0:08:43.680 overall cholesterol. So I just think that that is really 0:08:43.679 --> 0:08:45.960 really important to keep in mind. And if you are 0:08:46.080 --> 0:08:47.840 someone that has done all the right things from a 0:08:47.920 --> 0:08:51.160 diet and a lifestyle and an exercise perspective, yet it 0:08:51.240 --> 0:08:53.880 hasn't really made a difference to your cholesterol, it is 0:08:53.960 --> 0:08:56.160 certainly a good time to go and have a chat 0:08:56.200 --> 0:08:59.720 to either your standard doctor or a cardiologist and actually 0:08:59.720 --> 0:09:01.839 come up with a really great game plan. And if 0:09:01.840 --> 0:09:05.440 that includes medication, then there's absolutely no shame in that. 0:09:05.520 --> 0:09:09.240 It's like any other type of medical disease as well, 0:09:09.280 --> 0:09:12.360 that some things are best managed with medication, but also 0:09:12.480 --> 0:09:16.000 diet and lifestyle can play, you know, a role alongside 0:09:16.080 --> 0:09:18.240 that as well. So I do think it's worth knowing 0:09:18.520 --> 0:09:21.360 that there are different tests that assess your risk based 0:09:21.400 --> 0:09:24.800 on different types of cholesterol markers, your age, your waste measurement, 0:09:24.840 --> 0:09:26.960 all these sorts of things as well. So if you 0:09:27.000 --> 0:09:29.240 haven't had that discussion with your doctor, it's probably a 0:09:29.280 --> 0:09:32.280 good time to go and get your risk assessed because 0:09:32.320 --> 0:09:33.839 it might, you know, just give you a bit of 0:09:33.840 --> 0:09:37.840 clarity and acceptance around potentially your high cholesterol level despite 0:09:37.880 --> 0:09:38.920 doing all the right things. 0:09:39.320 --> 0:09:41.559 And I think when it comes to food solutions, particularly 0:09:41.600 --> 0:09:44.000 if you've just got a slight elevation so you're sitting 0:09:44.120 --> 0:09:47.680 just in the fives or those sixes, I absolutely think 0:09:47.679 --> 0:09:50.840 it is worth trialing a plant sterol. A plant sterol 0:09:51.040 --> 0:09:54.319 is added to different foods, including some of the milk cereals, 0:09:54.840 --> 0:09:57.680 and consuming that every day has been clinically shown to 0:09:57.800 --> 0:10:01.320 help redges cholesterol by I think it's ten percent. But 0:10:01.360 --> 0:10:03.000 you've got to have the two to three grams of 0:10:03.000 --> 0:10:06.600 plant sterols daily. It's not enough just to do it occasionally. Now. 0:10:06.640 --> 0:10:08.760 I don't like the margarines. I don't think it's a 0:10:08.800 --> 0:10:12.000 positive health message adding in process that to get plant sterols. 0:10:12.000 --> 0:10:14.160 I think there are better options. And there are two 0:10:14.240 --> 0:10:17.480 milks I utilize frequently with clients. There is the Dairy 0:10:17.480 --> 0:10:20.760 Farmer's Heart Active milk, which is found in audi and 0:10:20.800 --> 0:10:24.040 both supermarkets, and then there's the Long Life Australia's own 0:10:24.720 --> 0:10:27.560 version which has also got the plant sterrels added and 0:10:27.600 --> 0:10:29.880 there's also a wheat Bix. So I think if you're 0:10:29.920 --> 0:10:32.960 a cereal eater and have milk regularly in coffees or 0:10:32.960 --> 0:10:36.679 smoothies or a cereal each day, or add a cholesterol 0:10:36.720 --> 0:10:40.079 owned wheatbis to your smoothie with some cholesterol lowering milk, 0:10:40.440 --> 0:10:43.200 that can be a very effective option. And if you 0:10:43.280 --> 0:10:46.280 don't consume those products, the next best is the plant 0:10:46.320 --> 0:10:48.680 sterol supplement that you can get. Black Mores have one 0:10:48.960 --> 0:10:50.160 which is called I've got it in front of me 0:10:50.160 --> 0:10:51.520 because I do tend to have a bit of high 0:10:51.559 --> 0:10:55.960 Cholesterolia Cholesterol Health is the Blackmore supplement that you must 0:10:56.000 --> 0:10:58.239 take it regularly. It's not enough to do it sporadically. 0:10:58.600 --> 0:11:01.040 So I think that is certainly worth a try for 0:11:01.040 --> 0:11:03.800 the individuals who find it is creeping out because it 0:11:03.880 --> 0:11:06.319 is clinically proven to reduce cholesterol. Buy as much as 0:11:06.320 --> 0:11:07.480 ten percent. Yeah. 0:11:07.480 --> 0:11:09.480 Absolutely, And I'll just make one final point on the 0:11:09.520 --> 0:11:12.520 margarine because it makes me laugh that mum my dad 0:11:12.520 --> 0:11:15.319 has like slightly high cholesterol and mom buys him the margarine. 0:11:15.720 --> 0:11:18.080 What is it logical or floor or proactive one of them? 0:11:18.320 --> 0:11:20.880 But he takes like just the tiniest little scrap on 0:11:20.920 --> 0:11:22.480 the tip of his knife and puts it on, you know, 0:11:22.520 --> 0:11:24.480 with his vegimin. I've said to him, Dad, it's not 0:11:24.520 --> 0:11:26.760 going to do a thing unless you use the proper amount. 0:11:26.800 --> 0:11:28.679 And I said to him, don't buy it, get him 0:11:28.679 --> 0:11:30.839 something else because he's not using it, so he's not 0:11:30.880 --> 0:11:32.800 going to get the clinical dose. So it's something like 0:11:33.000 --> 0:11:36.240 a massive heat tablespoon of that every single day, which 0:11:36.280 --> 0:11:38.480 is not something as dieticians we want you to actively 0:11:38.520 --> 0:11:40.920 add into your diet, like more margarine. It's not a 0:11:40.960 --> 0:11:43.600 great thing. So if you are someone who does use 0:11:43.600 --> 0:11:46.559 that type of margarine at home, you're effectively just wasting 0:11:46.559 --> 0:11:48.760 your money because it's not cheap like it's goes to 0:11:48.840 --> 0:11:51.120 ten dollars or something at tub, isn't it. And unless 0:11:51.120 --> 0:11:53.520 you are using the clinical dose, which I believe is 0:11:53.520 --> 0:11:56.120 a good tablespoon or so a day, you're actually not 0:11:56.160 --> 0:11:58.280 going to get any benefits at all. You have to 0:11:58.360 --> 0:12:00.600 use enough of the clinical dose, is what we always 0:12:00.600 --> 0:12:03.599 say is dietitians when you're looking at different types of supplements, 0:12:03.640 --> 0:12:05.959 if it doesn't have the effective clinical dose in there, 0:12:06.000 --> 0:12:08.520 you're basically just wasting your money if you're not taking enough. 0:12:08.720 --> 0:12:11.360 So sometimes like Susie said, I recommend for my clients 0:12:11.360 --> 0:12:13.000 to have a range of the products, so they might 0:12:13.040 --> 0:12:15.840 have the week bigs one day, the hearts might milk 0:12:15.880 --> 0:12:18.120 another day. And then there's also a great fiber blend 0:12:18.400 --> 0:12:20.560 on the market that has the cholesterol lowering stuff in 0:12:20.600 --> 0:12:23.240 it as well. So there's a range of different products, 0:12:23.240 --> 0:12:25.000 but you do need to ensure that you are having 0:12:25.080 --> 0:12:27.400 them regularly, or as Susie said, there is a supplement 0:12:27.480 --> 0:12:29.400 version of it as well if that is your preference 0:12:29.480 --> 0:12:33.319 or you find that easier to take. But consistency, like creatine, 0:12:33.400 --> 0:12:35.280 it has to be daily or you're not going to 0:12:35.280 --> 0:12:38.439 get the full benefits from these cholesterol lowering options. 0:12:38.800 --> 0:12:41.560 True, true, true, true, All right, Leanne, there was a 0:12:41.559 --> 0:12:45.240 scandal online recently and we had a few questions from 0:12:45.280 --> 0:12:49.560 some of our clients when they had heard that protein powder, 0:12:49.720 --> 0:12:53.200 which we make under our design by Dietitians brand, had 0:12:53.240 --> 0:12:56.920 been compared to skim milk powder, suggesting that it was 0:12:57.120 --> 0:13:00.240 much more cost effective to swap out protein powdery your 0:13:00.280 --> 0:13:03.800 diet for skim milk powder, and straight away our tails 0:13:03.800 --> 0:13:07.680 started wagging because we instantly said, it's not the same thing. 0:13:08.640 --> 0:13:10.400 So we thought it's actually a topic that we haven't 0:13:10.440 --> 0:13:12.920 covered before on the Nutrition Couch, and I think that 0:13:12.960 --> 0:13:15.800 a lot of our listeners are interested because if you 0:13:15.880 --> 0:13:18.880 aren't familiar and have not used protein powder before, it 0:13:18.920 --> 0:13:22.160 can be a little bit confronting. So by way of background, 0:13:22.400 --> 0:13:25.760 I in my past life was a sports dietian and 0:13:25.760 --> 0:13:29.160 as a sports ditician, we would routinely use good quality protein. 0:13:29.200 --> 0:13:31.960 And when we talk about good quality protein, we're often 0:13:32.000 --> 0:13:34.360 referring to what Leanne and I use in our design 0:13:34.400 --> 0:13:38.160 by dietitians range, which is way protein isolate. And the 0:13:38.240 --> 0:13:41.640 reason that I always used it is that basically you 0:13:41.679 --> 0:13:44.720 can get twenty to thirty grams of the highest purest 0:13:44.800 --> 0:13:47.559 form of protein in a very small amount of food 0:13:48.000 --> 0:13:50.680 because when you're working with athletes, they don't necessarily have 0:13:50.760 --> 0:13:53.840 time or capacity to sit down to bucket and buckets 0:13:53.840 --> 0:13:56.640 of steak and chicken breast, particularly through the day. So 0:13:56.760 --> 0:13:58.720 that is what it is. Protein powder is nothing to 0:13:58.720 --> 0:14:02.320 be scared of. It is a pure form of concentrated 0:14:02.320 --> 0:14:04.400 form of protein in a very small amount of food. 0:14:05.080 --> 0:14:07.600 But leand it is not the same as skim milk powder, 0:14:07.640 --> 0:14:09.600 is it? Tell us why? Yeah? 0:14:09.640 --> 0:14:12.200 So we saw some comments online saying that skim milk 0:14:12.200 --> 0:14:15.319 powder is the same nutritionally as protein powder. And now 0:14:15.320 --> 0:14:17.600 all these comments saying, oh my gosh, this is amazing, 0:14:17.640 --> 0:14:19.640 what a great hauck. You know, I spend so much 0:14:19.680 --> 0:14:22.320 money on protein powder wise is so expensive, and so 0:14:22.360 --> 0:14:24.520 we think we just want to be very clear that 0:14:24.600 --> 0:14:27.000 skim milk powder can be a great option. Is it 0:14:27.040 --> 0:14:30.280 budget friendly? Absolutely? Are you going to get a small 0:14:30.320 --> 0:14:32.640 boost of protein from mixing in a bit of skim 0:14:32.640 --> 0:14:36.000 milk powder into your smoothie or something, Probably, But will 0:14:36.040 --> 0:14:39.640 you get the same amount of protein, same amount of calorie, 0:14:39.720 --> 0:14:44.360 same amount of carbohydrate from a good quality WPI. Absolutely not. 0:14:44.400 --> 0:14:46.320 And we need to be very very clear that they 0:14:46.320 --> 0:14:50.360 are fundamentally different things from a nutrition perspective because way 0:14:50.480 --> 0:14:53.920 protein isolate or what we call WPI as disese, that 0:14:54.040 --> 0:14:57.800 is a very concentrated form and as such, the carbohydrate, 0:14:57.920 --> 0:15:01.000 the sugar and the lactose content is sign magnificantly lower 0:15:01.200 --> 0:15:03.840 in a WPI than in a skim milk powder, and 0:15:03.880 --> 0:15:07.920 the protein is significantly higher. So a serve of skim 0:15:07.960 --> 0:15:10.480 milk powder and it is a budget from the option. 0:15:10.560 --> 0:15:11.760 You know, you can get a kill all of it 0:15:11.840 --> 0:15:14.520 for around I think eleven bucks or something at the shops, right, 0:15:14.800 --> 0:15:17.040 So a serve of that, which they're saying is forty 0:15:17.040 --> 0:15:20.400 grams on the packet is about one hundred calories, about 0:15:20.560 --> 0:15:22.640 just shy of nine grams of protein, so eight point 0:15:22.640 --> 0:15:25.640 seven grams of protein with thirteen and a half grams 0:15:25.680 --> 0:15:28.160 of carb and thirteen and a half grams of sure. 0:15:28.240 --> 0:15:30.520 So the sugars are naturally occurring. There's only one ingredient 0:15:30.640 --> 0:15:33.440 in skim milk powder, and that is skim milk, and 0:15:33.480 --> 0:15:36.320 so the sugars are naturally recurring. We're not concerned about that. 0:15:36.360 --> 0:15:39.640 But it does have overall thirteen grams of carbohydrate in there, 0:15:39.960 --> 0:15:43.080 and when you compare that to a good quality WPI, 0:15:43.240 --> 0:15:46.320 so I'm going to use our digestive pre and probodic 0:15:46.320 --> 0:15:49.760 protein from designed by dieticians. The serving size on the 0:15:49.800 --> 0:15:52.680 pack we say is thirty grams, and in that it's 0:15:52.720 --> 0:15:56.080 one hundred calories, so similar amount of calories, but twenty 0:15:56.120 --> 0:15:59.960 four grams of protein compared to the skim milk powder, 0:16:00.200 --> 0:16:03.080 which has just shy of nine grams of protein. So 0:16:03.120 --> 0:16:06.560 you simply cannot say subbing skim milk powder for a 0:16:06.600 --> 0:16:09.440 good quality WPI is the same amount of protein, because 0:16:09.520 --> 0:16:12.520 nine grams is not twenty four grams of protein. Does 0:16:12.560 --> 0:16:15.200 skim milk powder have protein in there, Yes, but it 0:16:15.240 --> 0:16:18.640 doesn't have obviously the same amount that a good quality 0:16:18.800 --> 0:16:22.640 WPI does have. Now, carbohydrate wise, is skim milk had 0:16:22.720 --> 0:16:25.960 thirteen point three grams of serve, whereas a good quality 0:16:26.080 --> 0:16:29.520 WPI has less than one gram of carbohydrate and less 0:16:29.560 --> 0:16:31.760 than one gram of sugar. And the other thing to 0:16:31.840 --> 0:16:35.120 really be aware of as well, is because WPI is 0:16:35.280 --> 0:16:37.840 very concentrated and a lot of that lactose is sort 0:16:37.840 --> 0:16:40.240 of strained off the case is taken off. It is 0:16:40.440 --> 0:16:42.760 very very low in lactose. I've had so many clients 0:16:42.800 --> 0:16:45.880 have said, you know, I can't tolerate dairy based protein. 0:16:45.920 --> 0:16:48.600 Yet they've tried out pre in probotic blend, which we've 0:16:48.720 --> 0:16:53.320 you know, especially formulated for digestive concerns with the added 0:16:53.360 --> 0:16:56.800 pre and proboiotics in it. It is also certified gluten free. 0:16:56.880 --> 0:16:59.440 We have external testing, so it's safe the celiacs. And 0:16:59.480 --> 0:17:03.120 of course it's very very low in lactose, not technically 0:17:03.240 --> 0:17:06.879 lactose free, but sitting just above that threshold of what 0:17:07.080 --> 0:17:10.119 is considered lactose free, so zero point three grams of 0:17:10.200 --> 0:17:12.920 lactose in there. So the majority of people who do 0:17:12.960 --> 0:17:15.440 struggle with theiry I am going to assume, would be 0:17:15.800 --> 0:17:18.800 absolutely fine with a good quality WPI. So that's the 0:17:18.960 --> 0:17:22.600 main difference is where it's significantly lower in lactose, significantly 0:17:22.680 --> 0:17:26.800 higher in protein, and also I would say significantly higher 0:17:26.840 --> 0:17:29.200 thirteen and a half grams of card versus one gram 0:17:29.200 --> 0:17:31.800 of carb. So if you're looking for something to really 0:17:31.840 --> 0:17:34.080 boost the protein up in your diet, but keep the 0:17:34.119 --> 0:17:37.240 carbs and the sugars a lot lower. Which lets be honest, 0:17:37.280 --> 0:17:39.800 most women in perry or trying to lose weight are 0:17:40.000 --> 0:17:42.240 or in menopause. They are looking for these things on 0:17:42.240 --> 0:17:45.400 an nuitution panel. This is the difference between a WPI 0:17:45.480 --> 0:17:48.520 and a skim milk powder. And do you pay more 0:17:48.560 --> 0:17:51.439 for it? Of course you do, because it's about what 0:17:51.520 --> 0:17:53.440 is it three or fours to one? Do you know 0:17:53.480 --> 0:17:55.119 what I mean? Like you're getting you would have to 0:17:55.200 --> 0:17:58.480 use about four times that skim milk powder to get 0:17:58.480 --> 0:18:01.120 close to the amount of protein that you get from 0:18:01.160 --> 0:18:03.440 a good quality WPI. And having said that, you would 0:18:03.480 --> 0:18:07.040 also get four times the carbohydrate. So Susie mass isn't 0:18:07.040 --> 0:18:09.080 my strong point, but four times thirteen is you know 0:18:09.160 --> 0:18:11.479 what I mean? You're getting upwards of forty to fifty 0:18:11.560 --> 0:18:14.080 gram of carb in that skim milk powder, and then 0:18:14.080 --> 0:18:16.359 you're having about four servings of it to get to 0:18:16.440 --> 0:18:19.600 that twenty plus grams of protein. So we're not banging 0:18:19.640 --> 0:18:21.919 on skim milk powder. It's a great product, it is 0:18:22.040 --> 0:18:25.320 very budget friendly, but it is fundamentally a very different 0:18:25.359 --> 0:18:27.600 thing to WPI, so you cannot use it in the 0:18:27.640 --> 0:18:30.560 same realm of comparison. It's sort of like saying, you know, 0:18:30.640 --> 0:18:32.879 this is an orange and this is apple juice, Like 0:18:32.920 --> 0:18:37.320 they're different products, but they're also they have very different applications. 0:18:37.359 --> 0:18:38.520 I would say, as well. 0:18:38.520 --> 0:18:41.560 It will it be like orange juice compared to beetroot juice, 0:18:41.920 --> 0:18:44.800 Like they're kind of similar, but they're not, you know, 0:18:44.920 --> 0:18:48.200 they wears orange and apple juices quite do what you please, 0:18:48.320 --> 0:18:50.920 do what you please with it. But we just wanted 0:18:50.920 --> 0:18:52.919 to really be aware that this is the reason that 0:18:53.040 --> 0:18:55.919 a good quality WPI obviously costs a lot more. And 0:18:56.000 --> 0:18:57.200 if your goals are. 0:18:57.040 --> 0:18:59.560 To really get in a good hit of protein into 0:18:59.640 --> 0:19:02.440 your breakfast routine or you know, have that good twenty 0:19:02.520 --> 0:19:05.199 thirty grams that we normally talk about through the afternoons, 0:19:05.240 --> 0:19:08.480 you really help control blood sugars and hormones and cravings. 0:19:08.680 --> 0:19:10.760 This can be a really really smart option, but there 0:19:10.760 --> 0:19:14.880 are certainly other options available as well. You know, three eggs, 0:19:14.920 --> 0:19:17.480 some chicken breads, a tin of tuna, some cottage cheese 0:19:17.480 --> 0:19:19.680 on crackers, there are many other ways that you can 0:19:19.720 --> 0:19:23.119 get protein powder in as well. But I personally find 0:19:23.200 --> 0:19:25.800 and you do as well as Susie, that as practicing dieticians, 0:19:25.840 --> 0:19:28.720 women are busy, so this is a very convenient option. 0:19:28.800 --> 0:19:31.520 A WPI is a convenient option to get a high 0:19:31.680 --> 0:19:35.000 quality protein amount for very low calories and very low 0:19:35.040 --> 0:19:37.639 carbohydrate and very low lactose as well. So if you 0:19:37.680 --> 0:19:40.520 struggle with yogurts and cottage cheese, perhaps this is a 0:19:40.520 --> 0:19:43.120