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Speaker 1: Another week and another celebrity who appears to have lost many,

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Speaker 1: many kilos and attribute its to their healthy, balanced diet

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Speaker 1: and exercise on maybe an occasional weight loss shake or

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Speaker 1: a celebrity diet endorsement. How is it possible that you

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Speaker 1: find weight loss so difficult yet already pretty slim celebrities

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Speaker 1: seem to have no issues dropping the kilos. Today on

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Speaker 1: the Nutrition Couch, we are here to share with you

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Speaker 1: the right for harsh reality of a celebrity weight loss

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Speaker 1: and put our own interpretations on what is probably actually

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Speaker 1: happening when our best loved celebrities seem to lose a

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Speaker 1: lot of weight quickly. Hi, I'm Susie Burrow and as

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Speaker 1: to evistrate is leading dieticians, we bring you the Nutrition Couch,

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Speaker 1: a bi weekly chat which covers everything in the world

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Speaker 1: of nutrition as well as celebrity weight loss. We are

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Speaker 1: going to take a closer with a calcium today, particularly

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Speaker 1: if you are opting to consume a plant based diet

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Speaker 1: and our client case study is about joint pain. Is

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Speaker 1: there any superfoods you can add into your diet to

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Speaker 1: help relieve your symptoms? But I thought it'd been a

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Speaker 1: little while leanne since We've heard about how MIA's journey

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Speaker 1: into solids is going because I've been seeing her eat

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Speaker 1: was it banana with chia cross today? She's a gourmet baby.

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Speaker 2: Yeah, yeah, and she had avocado with hem SiGe yesterday. Yeah.

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Speaker 2: She's very gormet. She's she looks very happy.

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Speaker 1: She's eating everything. Where are we up to?

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Speaker 2: Oh? I think eighty percent goes on my face. Twenty

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Speaker 2: percent actually goes down. But you know, we're getting there.

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Speaker 2: So she's seven months this week. Actually, I can't believe

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Speaker 2: how quickly that has gone. And if your listeners have

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Speaker 2: been following the podcast, you would have heard about when

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Speaker 2: we announced that meal was on the way. You know,

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Speaker 2: it's probably three four months pregnant. So it's been well

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Speaker 2: over a year, you know since I announced that, and

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Speaker 2: we're seven months into the journey. We started solids at

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Speaker 2: six months. We're doing more of the baby lad weeding style,

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Speaker 2: so we're doing a little pures, but she's self feeding

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Speaker 2: them herself and everything else. She's self feeding. So we're

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Speaker 2: doing you know, bits of banana, she's doing soft pieces

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Speaker 2: of sweet potato, pumpkin, that sort of thing. We've tried avocado.

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Speaker 2: We've got a few meats. We've had some chickpeas and

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Speaker 2: beans you're ap for some good iron. She's had a

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Speaker 2: good nibble on a lamb chop. I've done a few

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Speaker 2: so low cooking meals and she's had a little bit

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Speaker 2: of the beef out of that. We've tried a little

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Speaker 2: bit of porridge and we're just going through the allergies

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Speaker 2: in the moment, Susie. So we did tahini this morning

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Speaker 2: and I just put that on a little bit of

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Speaker 2: a like a corn stick. And we've also done we

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Speaker 2: haven't done peanuts yet because my sister's bub actually has

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Speaker 2: a aut oflectic peanut allergy, so I'm a little bit

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Speaker 2: cautious of peanuts at the moment. But we've done dairy,

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Speaker 2: we've done wheat, we've done tuna, what was the other

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Speaker 2: big one we did the other day. We've done yogas

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Speaker 2: as well. We've tried it with that. So probably peanuts

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Speaker 2: and crustaceans are probably the last ones left, so we'll

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Speaker 2: see how we go with them. But we're flying through.

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Speaker 2: I mean seven months, I think she's tried thirty nine

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Speaker 2: foods to date, so we've got a good diversity in

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Speaker 2: there for a good little gut health, so pretty power

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Speaker 2: mum dietician, I am, yeah, you're.

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Speaker 1: Have power through well done, and she's such a happy

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Speaker 1: little thing. So we of course are cruising into our

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Speaker 1: events very soon. It's just about three weeks away now

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Speaker 1: until we start our first event in a Brisbane. LL

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Speaker 1: be looking forward to meet me in the flesh and

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Speaker 1: anyone from Brisbane listening, we hope you've got your tickets.

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Speaker 1: We've got another week or two of early Bird and

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Speaker 1: it is a session you don't want to miss, particularly

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Speaker 1: for the goodi bags, which I've just been organizing today.

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Speaker 1: We have got a huge Actually we're thinking how we're

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Speaker 1: going to get all the stuff in the goodie bag

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Speaker 1: because there's a lot, so we'll have to talk about

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Speaker 1: logistics of goodie bag. It might be bring your own

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Speaker 1: garbage bag and we'll fill it with nutrition goodies.

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Speaker 2: Yeah, and if you're in Brisbane you'll know all about

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Speaker 2: the Echo. And if you don't want to attend the

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Speaker 2: Eco because you're worried about all the different viruses and

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Speaker 2: thousands and thousands of people there, come to our event.

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Speaker 2: It'll be a lot smaller. You get way better at

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Speaker 2: goodie bags than what the Echo actually contains in their

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Speaker 2: show bags and you'll learn a whole lot and you'll

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Speaker 2: be mingling with like minded women as well. So it's

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Speaker 2: definitely be the event of the year, Susie, don't miss it,

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Speaker 2: and of course tickets runs out.

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Speaker 1: We are looking forward to it at the nutritioncouch dot com. Alright, Leah, Now,

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Speaker 1: this is a topic that I want to talk about

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Speaker 1: because there's a few examples of celebrity weight loss that

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Speaker 1: spring to mind. We might see them on television or

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Speaker 1: on the Daily Mail or instagramming flances who seem to

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Speaker 1: have lost a lot of weight. Now we're not going

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Speaker 1: to mention any people because we don't want to be sued,

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Speaker 1: but there'll be people that you're aware who have lost

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Speaker 1: and I'm not talking five kilos, people who have lost ten,

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Speaker 1: twenty thirty, maybe fifty kilos in a relatively short amount

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Speaker 1: of time to the point where there is obviously some

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Speaker 1: pretty big dietary changes going on. Now, what I find

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Speaker 1: fascinating is when these women will talk about their diet

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Speaker 1: and exercise because you know, and I know that weight

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Speaker 1: loss is really really difficult. Weight loss as an adult.

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Speaker 1: If you're a female and have ever tried to even

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Speaker 1: lose five kilos. Will know that it's difficult to be

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Speaker 1: diet compliant because they're social events. It's also difficult to

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Speaker 1: be calorie compliant ninety eight percent of the time because

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Speaker 1: you get hungry. If you've got hormonal conditions. I can

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Speaker 1: shown resistance and pcos, which many women who carry weight do.

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Speaker 1: You will be very hungry, so your body will actually

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Speaker 1: fight to keep weight on. And as a reference point,

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Speaker 1: if I'm working with a client and they want to

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Speaker 1: lose ten kilos, I will say to them, I need

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Speaker 1: at least at least three or four months. If they

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Speaker 1: want to lose twenty kilos, I need six months, and

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Speaker 1: if they want to lose more than that, I need twelve.

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Speaker 1: So I'm here to tell you, as someone who has

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Speaker 1: worked in weight loss for almost twenty five years, that

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Speaker 1: weight loss is not easy. So when I see usually

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Speaker 1: a reasonably often a slim celebrity already who comes and

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Speaker 1: says they've lost ten or twenty or more kilos and

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Speaker 1: they said it's on diet and exercise, I don't know.

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Speaker 1: I'm a bit suspicious because in my experience, the only

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Speaker 1: three ways people can lose huge amounts of weight pretty

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Speaker 1: quick is number one on a very strict, what we

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Speaker 1: would call VLCD, very low calorie diet, which may involve

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Speaker 1: shakes like by a slam or opto fast for an

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Speaker 1: extended period of time. I'm not talking about shakes for

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Speaker 1: a day. I'm talking about shakes for months only shakes

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Speaker 1: or a very special formulated keto plan, which are very

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Speaker 1: difficult to do long term. Number two, they'll be using

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Speaker 1: a weight loss medication, possibly dura Mine, which we've spoken

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Speaker 1: about as a stimulant, but more likely one of the

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Speaker 1: newer insulin sensitizers like ozen Peak, which we've talked about

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Speaker 1: on the podcast before, which is again a serious medication

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Speaker 1: that requires medical prescription and basically results in you able

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Speaker 1: to follow a very low calorie diet for three, six,

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Speaker 1: twelve months, or you've had weight loss surgery. So recently

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Speaker 1: I messaged a dietitian friend of mine and I said,

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Speaker 1: mentioning the person I was referencing from Instagram, and I said,

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Speaker 1: there is no way that they've lost twenty kilos by

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Speaker 1: diet and exercise. That I reckon. She's had weight loss medication.

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Speaker 1: And my dietitian colleague came back and said, you reckon.

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Speaker 1: I said, I'd put my money on it because I

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Speaker 1: just know how difficult it is to lose weight with

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Speaker 1: a social life, drinking, going out to dinner. They're the

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Speaker 1: three situations that will be presenting. So what we wanted

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Speaker 1: to talk about today was if it looks too good

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Speaker 1: to be true, it probably is. And I wouldn't always

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Speaker 1: assume that you're getting the whole story when there is

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Speaker 1: dramatic weight loss from people who would just claim that

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Speaker 1: they've eaten well in exercise, because in my experience, it's

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Speaker 1: not that easy.

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Speaker 2: What do you reckon?

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Speaker 1: Am I being controversial?

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Speaker 2: No? Absolutely not, And it's really frustrating for you know,

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Speaker 2: normal consumers like you and I, and we have that knowledge,

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Speaker 2: we have that understanding to see what's really happening. But

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Speaker 2: when these big celebrities get up there and they go, oh,

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Speaker 2: I just ate healthy and I exercised, or I had

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Speaker 2: protein with all my meals and vegetables and a serve

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Speaker 2: of healthy fats and some carbs, it's like, no, you

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Speaker 2: didn't like. I think one of the big teltale soigns

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Speaker 2: is the muscle wasting, and you get that from dramatic

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Speaker 2: weight loss like you would with medication with supplements or

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Speaker 2: as you said following like mere replacement type dice that

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Speaker 2: dramatic muscle wasting, and you can see it particularly. I've

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Speaker 2: seen a lot of these celebrities in there before and after,

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Speaker 2: and they for whatever reason seem to be holding up

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Speaker 2: their arms in just the way that they're posing, like

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Speaker 2: they've got their hands on the hips or something. Yes,

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Speaker 2: it makes you look slimmer in a pose, but you

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Speaker 2: can see the muscle wasting on their arms, and that

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Speaker 2: to me is a telltale sign of dramatic weight loss,

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Speaker 2: which isn't generally, if ever, really done through diet. It's

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Speaker 2: always with additional supplements. It's never, oh, I ate a healthy,

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Speaker 2: well balanced dart and I just exercised. Yeah, they probably

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Speaker 2: did that, but they also had the assistance of other things.

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Speaker 2: And I think Susie, we both know that weight loss

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Speaker 2: surgery is very under talked about. Not that there's anything

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Speaker 2: that's wrong with bioatric surgery or weight loss surgery, but

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Speaker 2: there are a lot more private surgeons and I've seen

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Speaker 2: it time and time again with my private client, Susie

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Speaker 2: or people that know people that you know. There used

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Speaker 2: to be the criteria that you had to be in

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Speaker 2: the category that would be you know, medically classified as

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Speaker 2: morbidly OBEs. You had to have a BMI of well

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Speaker 2: above forty to even be considered for weight loss surgery.

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Speaker 2: I know people, Susie, BMI is twenty seven, twenty eight. Particularly,

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Speaker 2: I used to see them as private patients who have

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Speaker 2: had weight loss surgery. You wouldn't even get a look

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Speaker 2: in the window years ago. But these days with you know,

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Speaker 2: private people are tapping into their super to pay for

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Speaker 2: weight loss surgery. Susie, Like, I think that's like, it's

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Speaker 2: pretty extreme. It's an extreme surgery and that's what they're doing,

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Speaker 2: and it's not really talked about, and it's you know,

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Speaker 2: if that's what works for you and it is healthy,

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Speaker 2: and it's okay, that's fine. But I think a lot

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Speaker 2: of these celebrities are using that option as well and

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Speaker 2: just not really talking about it and sort of going

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Speaker 2: under that guys of I just stayed healthy and the

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Speaker 2: weight just naturally fell off me, which is just not true.

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Speaker 2: And it's really it's a poor representation for normal consumers,

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Speaker 2: isn't it, because it puts them up on these pedestals

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Speaker 2: and these standards of thinking, well, they did it, why

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Speaker 2: can't I do it? What's wrong with me?

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Speaker 1: It's so misleading, and that's why I think you know

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Speaker 1: to really look and question it. I'm glad you mentioned

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Speaker 1: about the wastage because the human body doesn't like to

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Speaker 1: lose weight, as we all know, it's really hard. It

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Speaker 1: clings on and clings on, and for women in particular,

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Speaker 1: there's areas that you just don't tend to lose weight on,

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Speaker 1: things like your club around the sort of your chest

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Speaker 1: as you've described, around your arms. So you're right when

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Speaker 1: there is significant wasting through the upper body and they

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Speaker 1: get that real hollow look. It's starvation. Now, it's personal choice.

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Speaker 1: If your drive to be thin and scaletial is the

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Speaker 1: look you're going for, hats off to you. That's how

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Speaker 1: you want to look, no problem. But don't pretend that

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Speaker 1: you're tucking into rice and pasta every night and the

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Speaker 1: way you've achieved it is from walking in from a

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Speaker 1: protein shake in the morning. Because I'm calling shit on it.

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Speaker 1: It's not how it works. It doesn't. Weight loss just

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Speaker 1: doesn't work like that. Otherwise far more of us would

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Speaker 1: be much thinner. It's really difficult to starve yourself, and

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Speaker 1: that's where the added helpers, whether it's medication to kill appetite,

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Speaker 1: whether it's a gastric bypass. Is the only time I've

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Speaker 1: ever seen people lose, you know, fifty sixty kilos and

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Speaker 1: get that to that level of skeletal leanness. And even

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Speaker 1: if you do adopt a mirror placement program or a

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Speaker 1: Keto plan, if you're able to even do the Keto plan,

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Speaker 1: you have to be so strict with it for such

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Speaker 1: a long period of time to get to that stage

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Speaker 1: where you've lost five, ten, fifteen kilos. And the other

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Speaker 1: telltale sign is that if you've got really really thin

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Speaker 1: on it, the weight will go on really really quickly again.

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Speaker 1: So you'll see people who get almost skeletal and their

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Speaker 1: arms are like whittled away, and then over time, as

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Speaker 1: they go back to normal eating, the body just clings

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Speaker 1: onto it all because they've been starving themselves with carbohydrate

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Speaker 1: for so long. So I'm not sitting here saying people

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Speaker 1: shouldn't look like that. I'm if you want to be

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Speaker 1: super thin, no problem, that's up to you. But I'm

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Speaker 1: here to tell the average person that it is not

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Speaker 1: easy to achieve that for most people. Occasionally you'll get

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Speaker 1: someone who's naturally an ectomorph very very lean, or we

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Speaker 1: do see clinical anxiety where people are basically just churning

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Speaker 1: through so many calories because they're so anxious and not sleeping,

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Speaker 1: and they can get very very thin. Absolutely, but there's

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Speaker 1: a lot more people who tend to store fat and

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Speaker 1: over eat when they're depressed or anxious, and it's really

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Speaker 1: difficult to stick to strict diets for long periods of time.

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Speaker 1: So again as a reference, when I would work with

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Speaker 1: the bariatric surgeons, if they had if the clients have

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Speaker 1: had a sleeve, which is where you have your stomach

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Speaker 1: partially section, so you've got basically a smaller stomach, even

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Speaker 1: the sleeves wouldn't get down to skeletal levels of weight

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Speaker 1: loss because they can still eat, so they would get

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Speaker 1: twenty kilos off and still be sort of a lot

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Speaker 1: lighter than they were, but not that really leanness. The

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Speaker 1: only people I've seen who have gone from say one

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Speaker 1: hundred and twenty kilos to sixty kilos a gastric bypass,

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Speaker 1: and they've done it over twelve eighteen months, and they

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Speaker 1: literally can't eat. It's full starvation. You know, you're wasting

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Speaker 1: huge amounts of muscle mass in the quest to either

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Speaker 1: you know, asthetically or reduced glucose of was whatever your

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Speaker 1: driver is. But that is an extreme decision to be making.

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Speaker 1: And as I said, I just wanted to be really

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Speaker 1: clear here today that if it looks too good to

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Speaker 1: be true, it probably is. And you know, I can

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Speaker 1: tell you that from working in this area for really

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Speaker 1: long periods of time.

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Speaker 2: And I've actually got another great example, Susie. We're a

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Speaker 2: friend of mine who's a dietitian was paid a hell

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Speaker 2: of a lot of money and had to sign an

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Speaker 2: NDA to basically never talk about this again, and she

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Speaker 2: did with me. And you know, we're not going to

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Speaker 2: name names and no one will know who it is.

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Speaker 2: But essentially, this celebrity was selling his own QTO based

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Speaker 2: health and fitness program, big big celebrity, and on the

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Speaker 2: side of it did his own transformation. It gained a

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Speaker 2: lot of weight in COVID, put it all along, and

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Speaker 2: then got super ripped and super shredded. She basically did

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Speaker 2: a high car balanced healthy diet with him and then

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Speaker 2: periods of intimate fasting and that sort of thing. So

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Speaker 2: did his own thing completely on the side because he's like,

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Speaker 2: I can't do kiddo, it's not sustainable. I don't like

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Speaker 2: eating that way. So basically, his whole transformation, everything he promotes,

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Speaker 2: everything he makes money on, was like this high fat

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Speaker 2: Kido diet, which is what he's selling and making money off.

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Speaker 2: Yet he's doing something completely different behind the scenes. Worked

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Speaker 2: with a really top sports citation for twelve months, yet

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Speaker 2: he's selling these eight week challenges in terms of doing

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Speaker 2: this transformation, So all of his before and after photos

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Speaker 2: there weren't eight week challenges. It was a twelve month

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Speaker 2: transformation that took him to get twenty kilers of fat

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Speaker 2: mass off and then reverse diet and build up that

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Speaker 2: muscle again. So honestly, it's so much smoke and mirrors,

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Speaker 2: and it's so frustrating to know some of that stuff

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Speaker 2: as professionals and not be able to talk about it

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Speaker 2: and not be able to name names or call people

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Speaker 2: out on it. Because, Yeah, the sad reality is we

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Speaker 2: probably will get su Susie because they have a lot

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Speaker 2: more money that it's in there, a lot more famous.

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Speaker 2: But I think it's important for consumers to know that,

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Speaker 2: you know, a lot of it is just smoke and mirrors,

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Speaker 2: and we can't compare ourselves and we're all on a

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Speaker 2: different journey, and health and balance looks so different to

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Speaker 2: dramatic weight loss and as you said, almost starvation. For

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Speaker 2: some of these people who dramatically lose a lot of

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Speaker 2: weight and there's a lot of muscle mass, you know,

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Speaker 2: loss going on as well, it's just not healthy at

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Speaker 2: the end of the day. Like you get that type

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Speaker 2: of look where sure you're skinny, but it's like that

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Speaker 2: skinny starvation, muscle wastage look where for me, I'm not

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Speaker 2: a fan. That's not the look I'm going for. I

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Speaker 2: don't know about you.

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Speaker 1: No, And I do think that the increased interest in

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Speaker 1: medications like contrave and ozen peak has meant that for

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Speaker 1: people who perhaps do have underlying hormonal conditions that have

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Speaker 1: seen them gain weight, particularly women in their forties and fifties,

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Speaker 1: it is giving them a medical option that is explained

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Speaker 1: why they've gained weight and helping them reverse it. So

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Speaker 1: medically it's probably is helping them. But indeed, you know

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Speaker 1: that really does give you a big kick start, particularly

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Speaker 1: with things like appetite and even metabolism, if you've been

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Speaker 1: battling hormonal conditions. And I think, yeah, let's call it

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Speaker 1: for what it is, and I guess Leanne. The standout

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Speaker 1: for me is if the celebrity is selling a weight

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Speaker 1: loss product. So if they've got a diet, if they've

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Speaker 1: got weight loss shakes, they're endorsing protein powders supplements, I'm

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Speaker 1: straight away very suspicious because they have got a reason

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Speaker 1: to be, you know, presenting themselves as I'm so lean

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Speaker 1: because of this product, and I'm making money out of it.

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Speaker 1: So I'm so straight away suspicious, And I don't think

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Speaker 1: that that's offensive to say. If you're flogging weight loss product,

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Speaker 1: you've got a real incentive to be presenting yourself to

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Speaker 1: be really lean. If you want to look like me,

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Speaker 1: buy my products. So come on. If they're making money

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Speaker 1: out of it, I think you've got to be skeptical.

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Speaker 2: Percent. I think that's a great takeaway for anyone at home,

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Speaker 2: particularly if what they're selling is completely inflexible, like you

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Speaker 2: have to do my weight loss shakes, you have to

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Speaker 2: do this kid of plan, you have to do this

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Speaker 2: no sugar ninety day program, like if it's an inflexible

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Speaker 2: approach to nutrition, I would be very very wary because

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Speaker 2: I want to approach to nutrition does not work for everyone.

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Speaker 2: Where all different and nutrition should always always be personalized

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Speaker 2: to the individual.

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Speaker 1: So you're right, you're not weak. It's not you, they're

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Speaker 1: not genetically blessed. They're probably getting a bit of a

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Speaker 1: helping hand. If it looks like weight loss surgery, it

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Speaker 1: probably is.

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Speaker 2: And the sad thing is they're also making a lot

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Speaker 2: of money of very vulnerable consumers. So I think it

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Speaker 2: was a great topic to have a chat about today's ZZY. Now,

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Speaker 2: for this week's case study, we thought we would talk

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Speaker 2: about a topic that affects many people young and old,

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Speaker 2: and it's pain. But in particular, we really wanted to

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Speaker 2: talk about joint pain because there actually is quite a

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Speaker 2: lot of good quality research around joint pain, particularly for

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Speaker 2: those that exercise a lot or that are carrying just

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Speaker 2: extra body mass on them essentially. So the joints that

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Speaker 2: we look at the most so that's been studied the

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Speaker 2: most in the research is probably knee pain and things

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Speaker 2: like osteathritis of the knee that actually has some good

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Speaker 2: quality research behind it. So I would say that the

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Speaker 2: first point of call for something like joint pain should

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Speaker 2: always be a professional such as a physio or like

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Speaker 2: a sports you know, medical doctor. Now, I think also

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Speaker 2: the type of exercise that you're doing. You know, I

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Speaker 2: don't love the type of high intensity exercise Susi. I'm

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Speaker 2: six foot one. When I do a lot of jumping,

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Speaker 2: I get saw knees. And I remember going to see

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Speaker 2: my doctor and I was like, what's wrong with me?

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Speaker 2: I saw my physio and she's like, there's nothing wrong

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Speaker 2: with you. You just have a large, like a tall

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Speaker 2: frame and it doesn't do well with jumping. She's like,

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Speaker 2: don't do too much jumping, and I was like, ah,

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Speaker 2: problem solved. So I started doing weights and walking and

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Speaker 2: guess what, like no more pain. So I think that

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Speaker 2: it's also around the type of exercise you do if

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Speaker 2: you get joint pain. Most of us do better with

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Speaker 2: lower intensity type exercise such as weights or yoga or swimming.

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Speaker 2: But when it comes to the research, Susi, there is

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Speaker 2: actually a little bit of research for what we might

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Speaker 2: even term superfoods, and one of those ones that actually

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Speaker 2: has some good quality research is turmeric. So I think

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Speaker 2: a lot of the health messages around inflammation and joint pain.

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Speaker 2: You know, it comes with joint pain and it comes

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Speaker 2: with arthritis. But turmeric is one of those things that

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Speaker 2: because it has a high antioxidant con tend we will

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Speaker 2: think that, you know, it would help with inflammation in

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Speaker 2: the body in general, but what does the evidence actually

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Speaker 2: say when we take a closer look. So I had

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Speaker 2: a quick look at Susie. The what was it the

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Speaker 2: BMJ Journal of Open Sports, Medicine and Exercise. So it's

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Speaker 2: a very highly reputable journal. The study was from twenty

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Speaker 2: twenty one, so that's probably a top quality, you know,

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Speaker 2: recent evidence as we can get. And the study was

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Speaker 2: the Therapeutic Effects of tumorin extract on Pain and function

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Speaker 2: for Individuals with knee ostearth Writers And it was a

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Speaker 2: systematic review, So this is a very good quality research study, Susie,

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Speaker 2: it's very up to date. Isn't a great published journal.

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Speaker 2: And essentially what it looked at was to determine whether

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Speaker 2: supplementation with turmeric effects pain and physical function in individuals

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Speaker 2: with knee osteath Writers. And secondly, they wanted to investigate

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Speaker 2: if the therape the therapeutic response to pain and function

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Speaker 2: of TUMERIC compared to nsaides, which we know are nonsteroid

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Speaker 2: or anti inflammatory drugs, made a difference or not. So

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Speaker 2: they actually so were the two researchers. They screened five

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Speaker 2: two hundred and seventy three abstracts, so they screened a

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Speaker 2: lot of studies and they included ten studies in their

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Speaker 2: final analysis. So compared with the placebo, there appears to

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Speaker 2: be a benefit of turmeric on knee osteathritis, pain and function.

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Speaker 2: So there wasn't a whole heap of excellent quality research,

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Speaker 2: but there was absolutely some positive research in the right direction.

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Speaker 2: So based on the small number of studies they reviewed,

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Speaker 2: there were similar effects of taking turmeric that compared of

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Speaker 2: nonstorid or anti inflammatory drugs. So I don't know about you, Susie,

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Speaker 2: but if I had a choice between ensides and turmeric,

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Speaker 2: I would absolutely be taking the more natural turmeric approach.

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Speaker 2: So current studies didn't actually include turmeric plus physical activity together,

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Speaker 2: and I would be really interested because we do know

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Speaker 2: that for a lot of patients with knee osteathritis, there's

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Speaker 2: a lot of exercise and just rehab with physios and

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Speaker 2: exercise physiologists that can have a lot of benefit. So

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Speaker 2: I would love to see something like turmeric and exercise

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Speaker 2: study together. But these studies really just look for turmeric

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Speaker 2: itself and then against a blas Ebo. So it absolutely

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Speaker 2: did have a positive effect. I mean it had a

428
00:20:12,440 --> 00:20:14,639
Speaker 2: similar effect to that of Ensay. So I think that

429
00:20:14,640 --> 00:20:18,160
Speaker 2: that's wonderful, and turmeric overall is pretty safe. It can

430
00:20:18,240 --> 00:20:20,920
Speaker 2: have some I guess more unpleasant side effects in some

431
00:20:21,520 --> 00:20:24,480
Speaker 2: I guess more sensitive people. Could make your stomach up

432
00:20:24,520 --> 00:20:26,560
Speaker 2: quite upset. It's quite strong, so can give you a

433
00:20:26,560 --> 00:20:28,840
Speaker 2: bit of nausea, diarrhea, can make a few people a

434
00:20:28,880 --> 00:20:31,879
Speaker 2: little bit dizzy. If you have conditions such as reflux

435
00:20:31,960 --> 00:20:34,840
Speaker 2: or gourd, stomach olsos or even kidney stones, I would

436
00:20:34,880 --> 00:20:38,320
Speaker 2: be very wary about taking something like turmeric. But having

437
00:20:38,320 --> 00:20:40,560
Speaker 2: said that, SUSI, those conditions wouldn't do well with things

438
00:20:40,640 --> 00:20:42,720
Speaker 2: like en say it's probably either, so I think you

439
00:20:42,800 --> 00:20:44,359
Speaker 2: kind of between a rock and a hard place if

440
00:20:44,359 --> 00:20:46,840
Speaker 2: you have some of those conditions. But just be very

441
00:20:46,840 --> 00:20:49,959
Speaker 2: careful with turmeric because it can be quite strong. And

442
00:20:50,040 --> 00:20:52,240
Speaker 2: what we do know as dieticians as well, SUSI that

443
00:20:52,359 --> 00:20:56,120
Speaker 2: including pepper with turmeric actually helps the absorption of turmeric

444
00:20:56,160 --> 00:20:58,760
Speaker 2: as well. So I think it is absolutely well worth

445
00:20:58,800 --> 00:21:00,760
Speaker 2: a shot. I think the first point goal should be

446
00:21:00,960 --> 00:21:03,680
Speaker 2: just getting a full assessment via a physio or some

447
00:21:03,720 --> 00:21:06,880
Speaker 2: sort of sports medical doctor, and then actually going down

448
00:21:06,880 --> 00:21:10,159
Speaker 2: the root of trialing something like some physical activity plus

449
00:21:10,200 --> 00:21:12,600
Speaker 2: minus some turmeric and really doing that for a good

450
00:21:12,640 --> 00:21:15,440
Speaker 2: period of time, being quite consistent with that, and seeing

451
00:21:15,480 --> 00:21:18,440
Speaker 2: if that actually makes an overall improvement to your pain.

452
00:21:18,520 --> 00:21:21,280
Speaker 2: Because I'm quite excited to see some of this research SOOSI,

453
00:21:21,320 --> 00:21:22,879
Speaker 2: because there's not a whole lot of research we do

454
00:21:23,000 --> 00:21:26,439
Speaker 2: have around things like supplements and superfoods, but for knee

455
00:21:26,440 --> 00:21:29,080
Speaker 2: and joint pain, this is actually a really positive area

456
00:21:29,119 --> 00:21:30,360
Speaker 2: that has been studied a little bit.

457
00:21:30,440 --> 00:21:31,600
Speaker 1: It is I was going to ask you if that

458
00:21:31,720 --> 00:21:34,439
Speaker 1: was tumrick with the pepper, but if it's supplementation, they

459
00:21:34,440 --> 00:21:36,879
Speaker 1: won't necessarily have the pepper as opposed to using it,

460
00:21:36,920 --> 00:21:38,720
Speaker 1: say with curries and things like that to get the

461
00:21:38,760 --> 00:21:42,400
Speaker 1: dose up. But other go tos I tend to use

462
00:21:42,400 --> 00:21:44,399
Speaker 1: some of the concentrated juices. There's a little bit of

463
00:21:44,440 --> 00:21:48,320
Speaker 1: evidence as well for cherry juice. Now admittedly you can't

464
00:21:48,320 --> 00:21:50,200
Speaker 1: find that easily in Australia. It's much more of a

465
00:21:50,320 --> 00:21:53,040
Speaker 1: US thing, but there is even four I think it's

466
00:21:53,160 --> 00:21:57,399
Speaker 1: as few as twenty cherries per day is positively positively

467
00:21:57,440 --> 00:22:01,040
Speaker 1: related to reduced inflammation. I like the juice I've mentioned

468
00:22:01,040 --> 00:22:04,360
Speaker 1: the coust and press concentrated ninety percent beech treot juice

469
00:22:04,400 --> 00:22:07,720
Speaker 1: you can find in supermarkets as a supplementary product to

470
00:22:07,720 --> 00:22:09,879
Speaker 1: add into the diet. And of course let's not forget

471
00:22:09,880 --> 00:22:12,080
Speaker 1: our a mega three fats. Remember a lot of us

472
00:22:12,119 --> 00:22:14,879
Speaker 1: are walking around with a fat balance ratio that is

473
00:22:14,920 --> 00:22:17,960
Speaker 1: pro inflammatory because we get far more process FA's than

474
00:22:18,040 --> 00:22:21,359
Speaker 1: our heart healthy amiga threes. And really to naturally reduce

475
00:22:21,400 --> 00:22:23,359
Speaker 1: inflammation in the body, we want to really up that.

476
00:22:23,480 --> 00:22:26,400
Speaker 1: And ideally, you know, if you had significant joint pain

477
00:22:26,440 --> 00:22:28,760
Speaker 1: and we're looking to naturally remedy it, I would be

478
00:22:28,840 --> 00:22:31,560
Speaker 1: encouraging you to have oily fish every day. So sardine's

479
00:22:31,560 --> 00:22:35,119
Speaker 1: a great choice. Salmon, even tin salmon. We're going to

480
00:22:35,119 --> 00:22:36,880
Speaker 1: talk about calcium in the second, but that's a great

481
00:22:36,920 --> 00:22:40,480
Speaker 1: source of natural calcium. If you have pink salmon with

482
00:22:40,520 --> 00:22:42,800
Speaker 1: the bones in it from a tin fresh salmon, as

483
00:22:42,840 --> 00:22:44,840
Speaker 1: it fits in with your budget, you know, including that

484
00:22:44,880 --> 00:22:47,560
Speaker 1: every single data really bump your intake of amiga three

485
00:22:47,600 --> 00:22:50,439
Speaker 1: fats is a very smart thing to do. Or if

486
00:22:50,480 --> 00:22:52,320
Speaker 1: you're following a plant based diet, be looking for things

487
00:22:52,320 --> 00:22:55,719
Speaker 1: like your pipedas and chis's which are too naturally quite

488
00:22:56,000 --> 00:22:59,720
Speaker 1: rich in those unsaturated fats that should naturally, over time

489
00:22:59,800 --> 00:23:03,119
Speaker 1: help to improve the fatty acid ratios of naturally reduce

490
00:23:03,200 --> 00:23:04,280
Speaker 1: information and.

491
00:23:04,240 --> 00:23:06,840
Speaker 2: Even just think about your diet overall, a good quality

492
00:23:06,920 --> 00:23:10,000
Speaker 2: Mediterranean style diet we know from the research does help

493
00:23:10,040 --> 00:23:13,880
Speaker 2: reduce inflammation overall. Sure, there's not a direct link between

494
00:23:14,040 --> 00:23:17,119
Speaker 2: you know, eating a Mediterranean style diet and reducing joint pain,

495
00:23:17,359 --> 00:23:19,280
Speaker 2: but it's absolutely going to help, and it's one of

496
00:23:19,280 --> 00:23:22,160
Speaker 2: the best quality and studied diets out there in terms

497
00:23:22,160 --> 00:23:25,320
Speaker 2: of improvements in general overall health. And there's another area

498
00:23:25,320 --> 00:23:28,280
Speaker 2: I wanted to quickly talk about, Susie collagen, because collagen

499
00:23:28,320 --> 00:23:31,680
Speaker 2: has been touted, you know, glowing skin, improved gut health,

500
00:23:31,720 --> 00:23:34,440
Speaker 2: it's so good for everything, you know, cures your cyber like,

501
00:23:34,480 --> 00:23:37,200
Speaker 2: there's so many research claims out there. But again, there

502
00:23:37,240 --> 00:23:39,520
Speaker 2: is actually a small amount of evidence for collagen and

503
00:23:39,600 --> 00:23:42,520
Speaker 2: joint pain. So I think the jury is still pretty out.

504
00:23:42,560 --> 00:23:45,200
Speaker 2: Like some studies show are positive, some studies don't really

505
00:23:45,240 --> 00:23:48,000
Speaker 2: show much at all, and so it's not something that

506
00:23:48,320 --> 00:23:50,399
Speaker 2: I would try as a first point of call. But

507
00:23:50,440 --> 00:23:52,760
Speaker 2: I absolutely don't think it's going to do you know,

508
00:23:52,840 --> 00:23:55,320
Speaker 2: any real harm. Twenty one. So it's definitely something that's

509
00:23:55,359 --> 00:23:57,640
Speaker 2: worth a trial, but again you have to be consistent

510
00:23:57,680 --> 00:23:58,919
Speaker 2: with it, and you have to take it for a

511
00:23:58,960 --> 00:24:01,280
Speaker 2: good amount of time to see if it's doing anything,

512
00:24:01,320 --> 00:24:04,000
Speaker 2: and take it in isolation. If you're seeing your physio,

513
00:24:04,080 --> 00:24:07,040
Speaker 2: you're doing your exercises, you're taking turmeric, you're taking your

514
00:24:07,040 --> 00:24:09,320
Speaker 2: amgia threes, and you're going to throw in collagen, it's

515
00:24:09,359 --> 00:24:12,560
Speaker 2: really difficult to know what actually has helped. And those

516
00:24:12,560 --> 00:24:15,040
Speaker 2: are all, you know, perhaps quite expensive things to actually

517
00:24:15,080 --> 00:24:17,600
Speaker 2: do long term. So whenever we're looking to see if

518
00:24:17,600 --> 00:24:20,200
Speaker 2: something makes a change or a benefit with us, it's

519
00:24:20,200 --> 00:24:23,119
Speaker 2: always important to do things in isolation and for a

520
00:24:23,160 --> 00:24:24,639
Speaker 2: good period of time. You know, if you're going to

521
00:24:24,680 --> 00:24:27,800
Speaker 2: buy a collagen sporadically take it once every couple of

522
00:24:27,920 --> 00:24:29,520
Speaker 2: days and kind of take it on and off for

523
00:24:29,520 --> 00:24:32,240
Speaker 2: a good period of eight months, but can't remember the

524
00:24:32,320 --> 00:24:34,320
Speaker 2: last time you took it, you're probably not going to

525
00:24:34,359 --> 00:24:36,320
Speaker 2: see any results. If you're going to take it, take

526
00:24:36,359 --> 00:24:38,600
Speaker 2: a certain amount, really go through the research and look

527
00:24:38,600 --> 00:24:40,639
Speaker 2: at how much it should be taking. I do it

528
00:24:40,680 --> 00:24:43,320
Speaker 2: for Susie a minimum of eight weeks, if not something

529
00:24:43,440 --> 00:24:46,280
Speaker 2: like twelve or sixteen weeks. Do it religiously, day in,

530
00:24:46,520 --> 00:24:48,439
Speaker 2: day out, and then actually see if it's made an

531
00:24:48,440 --> 00:24:51,160
Speaker 2: improvement to your joint pain overall. I think that's really

532
00:24:51,160 --> 00:24:53,320
Speaker 2: the only way to know if something like that will

533
00:24:53,320 --> 00:24:56,160
Speaker 2: actually work is being consistent over a good period of time.

534
00:24:56,560 --> 00:24:59,399
Speaker 1: Very true, Very true, And hopefully it helps because I

535
00:24:59,480 --> 00:25:01,720
Speaker 1: know how to bel that can be and really uncomfortable

536
00:25:01,760 --> 00:25:04,320
Speaker 1: on a day to day basis. So getting the diet

537
00:25:04,359 --> 00:25:07,240
Speaker 1: right is a really good starting point, all right, And well,

538
00:25:07,240 --> 00:25:10,600
Speaker 1: for our final segment of the show, we know from

539
00:25:10,800 --> 00:25:14,040
Speaker 1: intake data in supermarket, but just also having a bit

540
00:25:14,040 --> 00:25:15,680
Speaker 1: of a scan of what's going on in the long

541
00:25:15,680 --> 00:25:17,880
Speaker 1: life milk section that there's a lot of people who

542
00:25:18,280 --> 00:25:20,960
Speaker 1: choosing plant based milk, whether it's o's or almond.

543
00:25:21,480 --> 00:25:25,280
Speaker 2: What else is there, cashew, hazel not milk or not.

544
00:25:26,119 --> 00:25:28,680
Speaker 1: But if you do have a preference, whether it's because

545
00:25:28,680 --> 00:25:31,560
Speaker 1: you're avoiding animal based food, or whether that you don't

546
00:25:31,920 --> 00:25:33,520
Speaker 1: like to tap dairy as much, or you just think

547
00:25:33,560 --> 00:25:36,359
Speaker 1: plant based milk is healthier, one of the nutrients we

548
00:25:36,400 --> 00:25:38,800
Speaker 1: do tend to miss out on is calcium, So we

549
00:25:38,840 --> 00:25:40,560
Speaker 1: wanted to talk about today, how do you make sure

550
00:25:40,560 --> 00:25:43,000
Speaker 1: that you are getting enough calcium on a plant based diet.

551
00:25:43,400 --> 00:25:45,800
Speaker 1: So the first thing I wanted to lead with was

552
00:25:46,040 --> 00:25:49,680
Speaker 1: it's really important to know that milk, any plant based milk,

553
00:25:49,800 --> 00:25:53,760
Speaker 1: is not anything similar nutrition lead to cow's milk. The

554
00:25:53,840 --> 00:25:57,480
Speaker 1: closest is soy milk. It does have a relatively similar profile.

555
00:25:57,480 --> 00:26:01,359
Speaker 1: It doesn't naturally contain calcium, but most soy milk brands

556
00:26:01,400 --> 00:26:03,840
Speaker 1: will now contain added calcium, but not all, so you've

557
00:26:03,840 --> 00:26:07,840
Speaker 1: got to check. But in terms of almond milk oat milk, nutritionally,

558
00:26:07,840 --> 00:26:11,080
Speaker 1: they are fundamentally different from traditional milk, which is why

559
00:26:11,080 --> 00:26:13,800
Speaker 1: it can be confusing. Your protein is much much lower

560
00:26:13,840 --> 00:26:16,600
Speaker 1: and they will not have any natural calcium. So if

561
00:26:16,640 --> 00:26:19,760
Speaker 1: that is your day to day intake of milk and

562
00:26:19,800 --> 00:26:21,960
Speaker 1: you're not getting any dairy, you really need to check

563
00:26:22,000 --> 00:26:24,159
Speaker 1: because we need at least eight hundred, if not closer

564
00:26:24,200 --> 00:26:26,960
Speaker 1: to one thousand, and some people twelve hundred milligrams of

565
00:26:27,000 --> 00:26:29,760
Speaker 1: calcium per day, which is really difficult to get on

566
00:26:29,800 --> 00:26:32,280
Speaker 1: a plant based diet unless you're really focused on getting

567
00:26:32,520 --> 00:26:36,120
Speaker 1: some coarse staple foods that had avid calcium. So recently

568
00:26:36,200 --> 00:26:39,240
Speaker 1: I went into the supermarket and did a trolley on

569
00:26:39,359 --> 00:26:41,879
Speaker 1: plant based sources of calcium, and some of the richest

570
00:26:41,920 --> 00:26:45,960
Speaker 1: ones are Unhuld tahini if you find it. There is

571
00:26:45,960 --> 00:26:48,480
Speaker 1: a couple of brands, including Mavor's. I've got an Unhuld

572
00:26:48,480 --> 00:26:51,000
Speaker 1: one which is extremely high in calcium, so a really

573
00:26:51,000 --> 00:26:53,640
Speaker 1: smart choice for people on a plant based diet. If

574
00:26:53,720 --> 00:26:57,200
Speaker 1: your milk is soy, if it's almond, if it's oat milk,

575
00:26:57,240 --> 00:26:58,800
Speaker 1: you really need to make sure it's got three hundred

576
00:26:58,800 --> 00:27:02,159
Speaker 1: milligrams of calcium. Person is fortified ideally also with vitamin D.

577
00:27:02,640 --> 00:27:05,399
Speaker 1: And if you routinely get your milk from coffees away

578
00:27:05,440 --> 00:27:07,080
Speaker 1: from the home, you got to check because a lot

579
00:27:07,119 --> 00:27:09,840
Speaker 1: of barrist to plant based milk is not fortified with calcium.

580
00:27:09,960 --> 00:27:12,560
Speaker 1: The salmon tin salmon with bones and sardines, again, it

581
00:27:12,560 --> 00:27:14,840
Speaker 1: can be a really exceptional sauce. And I was interested

582
00:27:14,880 --> 00:27:17,720
Speaker 1: to see in supermarkets that a couple of the salmon's

583
00:27:17,760 --> 00:27:20,360
Speaker 1: had labeled for calcium, which was great. And also there

584
00:27:20,400 --> 00:27:22,480
Speaker 1: is a calcium in rich tuna that John West make

585
00:27:22,480 --> 00:27:24,920
Speaker 1: which has got a massive eight hundred milligrams per serve.

586
00:27:25,280 --> 00:27:27,440
Speaker 1: I wouldn't be recommending that daily, maybe two or three

587
00:27:27,480 --> 00:27:29,720
Speaker 1: times a week. And you do get a little bit

588
00:27:29,760 --> 00:27:34,040
Speaker 1: from your leafy green vegetables. And what am I missingly and.

589
00:27:34,359 --> 00:27:38,359
Speaker 2: Help sobans, calciums, thatt tofuo. Chickpeas are good as you mentioned,

590
00:27:38,359 --> 00:27:41,560
Speaker 2: sesame seeds unholdtahini. Some of our nuts like brazil nuts

591
00:27:41,600 --> 00:27:44,640
Speaker 2: for example, almonds. I mean, these are all sources of calcium,

592
00:27:44,640 --> 00:27:48,600
Speaker 2: but they're nothing compared to things like you know, dairy

593
00:27:48,640 --> 00:27:52,160
Speaker 2: milk products or soy milk, green leafy veggies. As you said,

594
00:27:52,200 --> 00:27:54,840
Speaker 2: parsley is a surprising one, and a couple of fruits

595
00:27:54,880 --> 00:27:57,840
Speaker 2: have a little bit of calcium. Oranges, strawberries, kiwi fruits,

596
00:27:58,320 --> 00:28:02,320
Speaker 2: actually dried figs and aprocrops as well actually have a

597
00:28:02,320 --> 00:28:04,879
Speaker 2: fairly good amount of plant based calcium in there as well.

598
00:28:05,000 --> 00:28:08,400
Speaker 2: So there's absolutely options if you don't choose to consume dairy,

599
00:28:08,400 --> 00:28:10,960
Speaker 2: which is completely fine, But what I'd be really looking

600
00:28:11,000 --> 00:28:14,080
Speaker 2: for to get that good whack in is calcium fortified foods.

601
00:28:14,119 --> 00:28:16,600
Speaker 2: So whether it's a plant based milk, whether it's a cereal,

602
00:28:16,680 --> 00:28:19,600
Speaker 2: there are calcium fortified juices, even some breads. It just

603
00:28:19,640 --> 00:28:21,840
Speaker 2: depends on where in the world you are, depending on

604
00:28:21,840 --> 00:28:24,000
Speaker 2: the products in your supermarket, but it's well worth a

605
00:28:24,080 --> 00:28:26,919
Speaker 2: hunt around your supermarkets to check out what products are

606
00:28:26,960 --> 00:28:30,600
Speaker 2: actually calcium fortified because Honestly, if you're following completely vegan

607
00:28:30,640 --> 00:28:33,400
Speaker 2: plant based art, you probably particularly if you're like you're

608
00:28:33,440 --> 00:28:36,400
Speaker 2: breastfeeding or you're going through metapause, you have very high

609
00:28:36,400 --> 00:28:39,320
Speaker 2: calcium requirements, and without a supplement, just trying to get

610
00:28:39,320 --> 00:28:41,640
Speaker 2: it in through your art green leafy veggies, a bit

611
00:28:41,680 --> 00:28:43,560
Speaker 2: of fruit, a bit of nuts, a little bit of tofu,

612
00:28:43,920 --> 00:28:45,960
Speaker 2: most people are not going to get anywhere near the

613
00:28:45,960 --> 00:28:49,320
Speaker 2: amount they actually need without something like a calcium fortified

614
00:28:49,320 --> 00:28:51,680
Speaker 2: product such as a soy milk, such as a calcium

615
00:28:51,720 --> 00:28:54,560
Speaker 2: fortified almond milk, or a breakfast cereal. So it's absolutely

616
00:28:54,560 --> 00:28:56,920
Speaker 2: okay to use foods like that. I know some people

617
00:28:56,960 --> 00:29:00,240
Speaker 2: may think they're unnatural, law they're you know, modified or

618
00:29:00,240 --> 00:29:02,360
Speaker 2: whatever it might be, but it's absolutely okay. We can

619
00:29:02,400 --> 00:29:05,000
Speaker 2: still consider most of these foods, you know, mostly sort

620
00:29:05,000 --> 00:29:07,120
Speaker 2: of whole food sources. Some of them are processed, but

621
00:29:07,160 --> 00:29:09,840
Speaker 2: they're not ultra processed foods. We're not too worried about them.

622
00:29:09,920 --> 00:29:12,360
Speaker 2: And I think calcium overall is something that it's a

623
00:29:12,440 --> 00:29:14,160
Speaker 2: nutrient that a lot of people don't get in, and

624
00:29:14,200 --> 00:29:16,960
Speaker 2: I think most people understand it helps to strengthen bones,

625
00:29:17,000 --> 00:29:20,080
Speaker 2: it helps to strengthen teeth, but I think calcium as

626
00:29:20,120 --> 00:29:23,480
Speaker 2: a nutrient is really not understood as well, because it

627
00:29:23,560 --> 00:29:26,440
Speaker 2: actually does so much more than just strengthening our bones

628
00:29:26,480 --> 00:29:29,440
Speaker 2: and teeth. It helps to regulate muscle functioning. It it

629
00:29:29,440 --> 00:29:32,680
Speaker 2: contracts and relaxes our muscles, It regulates our heart functioning.

630
00:29:32,920 --> 00:29:36,200
Speaker 2: Calcium assists with blood clotting, It assists with the transmission

631
00:29:36,320 --> 00:29:39,520
Speaker 2: of messages through our nervous system, and also enzyme functioning

632
00:29:39,560 --> 00:29:41,840
Speaker 2: as well, So it's not just about our bones and

633
00:29:41,840 --> 00:29:44,680
Speaker 2: our teeth. Calcium actually does so much within our body,

634
00:29:44,880 --> 00:29:48,200
Speaker 2: particularly around regulating muscles and heart functioning, which I think

635
00:29:48,200 --> 00:29:50,520
Speaker 2: a lot of people don't actually realize. So if you're

636
00:29:50,520 --> 00:29:52,720
Speaker 2: following your plant based art and you feel like your

637
00:29:53,120 --> 00:29:55,240
Speaker 2: muscles and your bones and your health is just a

638
00:29:55,280 --> 00:29:58,000
Speaker 2: bit off, really look at increasing the amount of plant

639
00:29:58,080 --> 00:30:00,960
Speaker 2: based calcium in your diet. And if you can't reach it,

640
00:30:00,960 --> 00:30:03,840
Speaker 2: there's absolutely okay, but you definitely need to supplement. And

641
00:30:03,880 --> 00:30:05,960
Speaker 2: that's something I've routinely put a lot of my plant

642
00:30:05,960 --> 00:30:08,920
Speaker 2: based clients on Susie is a calcium supplement because for

643
00:30:09,000 --> 00:30:11,640
Speaker 2: whatever reason, they don't like the ideas I'm suggesting, or

644
00:30:11,680 --> 00:30:14,120
Speaker 2: they're just not able to eat the amount that they need.

645
00:30:14,240 --> 00:30:16,680
Speaker 2: To get up to something like twelve hundred milligrams a day.

646
00:30:16,760 --> 00:30:18,640
Speaker 2: It really is a lot. But if you're a dairy eater,

647
00:30:18,920 --> 00:30:21,160
Speaker 2: you know, a couple two of milk, some cheese, some

648
00:30:21,240 --> 00:30:23,360
Speaker 2: yogat each day, you can easily reach it. But it's

649
00:30:23,400 --> 00:30:25,760
Speaker 2: a lot harder to achieve through a plant based source,

650
00:30:26,000 --> 00:30:28,080
Speaker 2: and the body doesn't absorb all the calcium that we

651
00:30:28,120 --> 00:30:31,040
Speaker 2: eat as well, so that's probably something to think about

652
00:30:31,080 --> 00:30:31,520
Speaker 2: as well.

653
00:30:31,720 --> 00:30:34,720
Speaker 1: It is true, it's challenging and it's a juggle because

654
00:30:34,760 --> 00:30:36,160
Speaker 1: some days you might get a lot and then not

655
00:30:36,200 --> 00:30:38,600
Speaker 1: so much. But I think you're right focusing on at

656
00:30:38,680 --> 00:30:41,280
Speaker 1: least one rich dietary sauce each day and then get

657
00:30:41,320 --> 00:30:44,160
Speaker 1: some advice around supplementation, because it is possible, like anything,

658
00:30:44,160 --> 00:30:46,360
Speaker 1: to have too much. But you certainly want to baseline

659
00:30:46,400 --> 00:30:49,240
Speaker 1: there because like many nutrients, it depletes over time, and

660
00:30:49,280 --> 00:30:50,680
Speaker 1: you certainly you don't want to be dealing with the

661
00:30:50,720 --> 00:30:54,000
Speaker 1: effects of osteopenia you're in ten twenty thirty years because

662
00:30:54,040 --> 00:30:56,440
Speaker 1: you thought you were doing a healthier choice by choosing

663
00:30:56,480 --> 00:31:00,240
Speaker 1: plant based milk without really considering the nutritional consequences.

664
00:31:00,120 --> 00:31:02,000
Speaker 2: Or even something like a full root canal. I've had

665
00:31:02,040 --> 00:31:03,760
Speaker 2: a friend whoin is a full root canal because they

666
00:31:03,800 --> 00:31:06,280
Speaker 2: just didn't need enough calcium. Like it's not just something

667
00:31:06,400 --> 00:31:08,280
Speaker 2: like you know, britt or bones like. It actually can

668
00:31:08,280 --> 00:31:10,600
Speaker 2: have affects full body wide. So I just wanted to

669
00:31:10,640 --> 00:31:13,160
Speaker 2: quickly finish Susie with a couple of different factors that

670
00:31:13,360 --> 00:31:16,400
Speaker 2: can actually inhibit calcium absorption, which a lot of people

671
00:31:16,440 --> 00:31:19,760
Speaker 2: don't realize. So excessive caffeine and alcohol intake. You know,

672
00:31:19,800 --> 00:31:22,040
Speaker 2: I'm talking four or five six copies a day, one

673
00:31:22,080 --> 00:31:24,480
Speaker 2: two three copies a day, no problem, I mean, depending

674
00:31:24,480 --> 00:31:28,040
Speaker 2: on the caffeine intake, but from an inhibiting calcium absorption problem,

675
00:31:28,160 --> 00:31:30,560
Speaker 2: you're really looking at more than four or five six coffees.

676
00:31:30,640 --> 00:31:33,080
Speaker 2: A high alcohol intake, you know, more than a couple

677
00:31:33,080 --> 00:31:36,520
Speaker 2: of glasses a day. High salt diet can impact calcium absorption.

678
00:31:36,600 --> 00:31:39,160
Speaker 2: If you smoke, that can have an impact on calcium.

679
00:31:39,240 --> 00:31:42,040
Speaker 2: If you don't move, if you rarely do exercise or activity,

680
00:31:42,080 --> 00:31:45,760
Speaker 2: low physical activity levels can inhibit calcium absorption, as can

681
00:31:45,880 --> 00:31:48,640
Speaker 2: low body weight. If you have a BMI under eighteen,

682
00:31:49,000 --> 00:31:51,320
Speaker 2: I would probably really be looking at driving up your

683
00:31:51,360 --> 00:31:54,479
Speaker 2: calcium intake. Really high intakes of weak brand if you're

684
00:31:54,520 --> 00:31:57,400
Speaker 2: somebody that has weak bran every day that actually inhibits

685
00:31:57,440 --> 00:32:00,840
Speaker 2: calcium absorption as well as well as other media conditions,

686
00:32:00,920 --> 00:32:04,240
Speaker 2: you know, kidney disease, celiac disease, they can have impacts

687
00:32:04,240 --> 00:32:07,040
Speaker 2: on calcium absorption as well. So you might be eating enough,

688
00:32:07,120 --> 00:32:09,440
Speaker 2: but if your body is not absorbing it, or if

689
00:32:09,440 --> 00:32:11,600
Speaker 2: you've got problems like you know, if you've broken a

690
00:32:11,600 --> 00:32:13,640
Speaker 2: couple of bones in the last few years, it's probably

691
00:32:13,720 --> 00:32:15,400
Speaker 2: well worth a trip to your doctor to get your

692
00:32:15,440 --> 00:32:18,720
Speaker 2: calcium levels checked within your diet, within your bloodstream anyway,

693
00:32:18,840 --> 00:32:20,520
Speaker 2: just to see if there's anything else going on.

694
00:32:20,760 --> 00:32:23,640
Speaker 1: Good tips, very good tips, and of course ask you, Barissa,

695
00:32:23,640 --> 00:32:26,200
Speaker 1: what sort of soy slash and slash oat milk they're

696
00:32:26,280 --> 00:32:27,880
Speaker 1: using and do a quick scan of the label is

697
00:32:27,920 --> 00:32:30,200
Speaker 1: another quick tip I think, to make sure you're getting

698
00:32:30,200 --> 00:32:33,160
Speaker 1: some calcium each day. All right. Well, that brings us

699
00:32:33,440 --> 00:32:35,960
Speaker 1: to the end of another episode of The Nutrition Couch

700
00:32:36,040 --> 00:32:38,400
Speaker 1: this Sunday. If you haven't done so, please subscribe to

701
00:32:38,400 --> 00:32:40,600
Speaker 1: have us deliver it every Sunday and Wednesday morning for

702
00:32:40,720 --> 00:32:43,400
Speaker 1: our product review segment. And don't forget to book your

703
00:32:43,440 --> 00:32:46,320
Speaker 1: earlier ticket for our live shows in Brisbane on August

704
00:32:46,320 --> 00:32:50,440
Speaker 1: twentieth Sydney on September third, and Melbourne on September seventeen,

705
00:32:50,520 --> 00:32:52,520
Speaker 1: where we are looking forward to meeting many of you there.

706
00:32:52,760 --> 00:32:53,560
Speaker 1: See you on Wednesday.

707
00:32:53,600 --> 00:33:03,560
Speaker 2: Okay, to you guys next week the Bot Speed to

708
00:33:04,280 --> 00:33:05,600
Speaker 2: the Nostom