1 00:00:01,280 --> 00:00:03,880 Speaker 1: Do you know someone who has had bow cancer or 2 00:00:03,920 --> 00:00:07,120 Speaker 1: breast cancer? A number of different types of cancer are 3 00:00:07,160 --> 00:00:10,000 Speaker 1: on the rise, especially in young people. And on today's 4 00:00:10,000 --> 00:00:12,360 Speaker 1: episode of The Nutrition Couch, we have some new research 5 00:00:12,400 --> 00:00:15,480 Speaker 1: to share which dells deeper into the disturbing rise in 6 00:00:15,520 --> 00:00:18,840 Speaker 1: the incidence of cancer in young people. Hi, I'm Cusie 7 00:00:18,880 --> 00:00:21,200 Speaker 1: Barrel and I'm Lea and Mott, and together we bring 8 00:00:21,200 --> 00:00:23,479 Speaker 1: you The Nutrition Couch, the weekly podcast that keeps you 9 00:00:23,560 --> 00:00:25,239 Speaker 1: up to date on everything you need to know in 10 00:00:25,239 --> 00:00:27,720 Speaker 1: the world of nutrition, as well as the latest in 11 00:00:27,760 --> 00:00:30,960 Speaker 1: cancer research. We have a new diet study which has 12 00:00:31,000 --> 00:00:34,560 Speaker 1: a novel approach to structuring your weekly meal plans. We 13 00:00:34,600 --> 00:00:39,440 Speaker 1: review a popular new porridge for winter, Don't Worry up today, 14 00:00:39,840 --> 00:00:42,520 Speaker 1: and our listener question is all about fiber powders prayer 15 00:00:42,520 --> 00:00:45,959 Speaker 1: healthy tummy, so Leanne. This is a lot of your 16 00:00:46,040 --> 00:00:50,159 Speaker 1: specialist area. Because I have to be honest, I'm certainly 17 00:00:50,240 --> 00:00:52,880 Speaker 1: asking a lot more of my clients about their routine 18 00:00:52,920 --> 00:00:55,760 Speaker 1: health checks. So you know, have you had your boobs 19 00:00:55,800 --> 00:00:59,920 Speaker 1: done not in an uplifting way, have you changed your boobs? 20 00:01:00,320 --> 00:01:03,000 Speaker 1: Have you, you know, had a bow cancer screening test? 21 00:01:03,080 --> 00:01:05,280 Speaker 1: And a lot of clients are onto it. I think 22 00:01:05,319 --> 00:01:07,679 Speaker 1: particularly out to listen to the nutrition couch because we're 23 00:01:07,680 --> 00:01:10,119 Speaker 1: constantly referring to medical tests that you should get done 24 00:01:10,120 --> 00:01:12,880 Speaker 1: at certain ages, but sometimes clients are like, oh no, 25 00:01:13,040 --> 00:01:15,479 Speaker 1: I haven't been told that. So we're constantly reminding people 26 00:01:15,560 --> 00:01:18,600 Speaker 1: about you know, there's a lot more we can do 27 00:01:18,840 --> 00:01:21,399 Speaker 1: lifestyle wise, but also prevention wise for a number of 28 00:01:21,400 --> 00:01:24,240 Speaker 1: different types of cancer. But that doesn't change the fact 29 00:01:24,240 --> 00:01:28,360 Speaker 1: that we're seeing dramatic rises in aggressive cancers, particularly digestive cancers, 30 00:01:28,360 --> 00:01:30,880 Speaker 1: in young people. And we know if we catch them 31 00:01:30,959 --> 00:01:34,400 Speaker 1: early that there's a great prognosis. But for young people, 32 00:01:34,400 --> 00:01:36,960 Speaker 1: I'm talking people in their twenties and thirties, you know, 33 00:01:37,160 --> 00:01:39,839 Speaker 1: sometimes the cancers are quite far advanced and they can't 34 00:01:39,840 --> 00:01:41,760 Speaker 1: do a huge amount, and so there has to be 35 00:01:41,800 --> 00:01:44,280 Speaker 1: something happening out there lifestyle wise. So this was a 36 00:01:44,280 --> 00:01:46,000 Speaker 1: study that just popped up last week, and I'm going 37 00:01:46,000 --> 00:01:48,240 Speaker 1: to hand over to you because digestive health is really 38 00:01:48,280 --> 00:01:52,320 Speaker 1: your area, and it's fascinating because it's just a really 39 00:01:52,360 --> 00:01:55,920 Speaker 1: fascinating piece of research suggesting why this is happening, isn't it? 40 00:01:56,440 --> 00:01:58,600 Speaker 2: Yeah? One hundred percent, And I think we've seen more 41 00:01:58,640 --> 00:02:01,280 Speaker 2: and more come out about different types of cancers, the 42 00:02:01,400 --> 00:02:04,160 Speaker 2: risks increasing and the young people. Like in the Western world, 43 00:02:04,280 --> 00:02:07,800 Speaker 2: the cancer risk in young people is absolutely exploded and 44 00:02:08,200 --> 00:02:10,440 Speaker 2: there has to be a reason for that, and our 45 00:02:10,560 --> 00:02:13,959 Speaker 2: poor Western style diet absolutely has to be a key 46 00:02:14,000 --> 00:02:17,120 Speaker 2: part of that. Our excessive amounts of alcohol. Let's be honest, 47 00:02:17,200 --> 00:02:19,880 Speaker 2: Australians like to drink. Like if you go out to 48 00:02:20,040 --> 00:02:22,440 Speaker 2: a barbecue and you say I'm not drinking, people are like, 49 00:02:22,520 --> 00:02:25,080 Speaker 2: are you pregnant? Like there's something wrong with you if 50 00:02:25,120 --> 00:02:27,480 Speaker 2: you're the one not having a drink. It's so natural 51 00:02:27,520 --> 00:02:31,160 Speaker 2: and common to over drink to overeat in our culture 52 00:02:31,200 --> 00:02:33,080 Speaker 2: that it's not a good thing and I don't think 53 00:02:33,120 --> 00:02:36,080 Speaker 2: it's really helping us out as a society. So whenever 54 00:02:36,120 --> 00:02:39,160 Speaker 2: we do see new research regarding cancer risks, we really 55 00:02:39,160 --> 00:02:41,600 Speaker 2: should sit up and take notice of it, even if 56 00:02:41,600 --> 00:02:44,080 Speaker 2: it's small studies, because there's new and new stuff coming 57 00:02:44,080 --> 00:02:46,600 Speaker 2: to the market all the time. But this was really 58 00:02:46,639 --> 00:02:50,240 Speaker 2: groundbreaking new research. I haven't seen anything like this to date, 59 00:02:50,560 --> 00:02:54,400 Speaker 2: and it's basically the research. The study suggests that there's 60 00:02:54,400 --> 00:02:58,480 Speaker 2: a new type of gut dwelling bacteria that may potentially 61 00:02:58,520 --> 00:03:01,760 Speaker 2: be behind the recent surges in the early onset of 62 00:03:01,800 --> 00:03:05,240 Speaker 2: colorectal cancers. So colorectal cancers are some of the biggest 63 00:03:05,240 --> 00:03:07,880 Speaker 2: types of cancers that young people in their twenties and 64 00:03:07,919 --> 00:03:11,000 Speaker 2: thirties are actually dying from. And what this study is 65 00:03:11,040 --> 00:03:15,120 Speaker 2: suggesting that the culprit is a toxin. It's called Coli bactin, 66 00:03:15,480 --> 00:03:18,280 Speaker 2: and it's a toxin produced by certain strains of E. 67 00:03:18,480 --> 00:03:21,280 Speaker 2: Colid that tends to thrive in the colon and in 68 00:03:21,320 --> 00:03:25,240 Speaker 2: the rectum. So what this study found diving deeper into 69 00:03:25,320 --> 00:03:28,880 Speaker 2: this Coli bactin toxin was that they believe that the 70 00:03:29,000 --> 00:03:33,480 Speaker 2: exposure actually happens really early on, like basically back in 71 00:03:33,560 --> 00:03:36,760 Speaker 2: our childhoods, so decades before a lot of people are 72 00:03:36,800 --> 00:03:41,240 Speaker 2: actually diagnosed with something like you know, colon cancer. So 73 00:03:41,320 --> 00:03:45,480 Speaker 2: the colabacterine linked mutations, they said in the research, can 74 00:03:45,560 --> 00:03:48,680 Speaker 2: show up at the early stages of the tumid developments, 75 00:03:48,960 --> 00:03:51,680 Speaker 2: and often this bacteria is linked back to the first 76 00:03:51,920 --> 00:03:55,480 Speaker 2: ten years of life. So it seems that these young 77 00:03:55,600 --> 00:04:00,000 Speaker 2: children around the ages of ten are basically being infected 78 00:04:00,120 --> 00:04:02,640 Speaker 2: with this E. Coli type bacteria, and a lot of 79 00:04:02,680 --> 00:04:05,720 Speaker 2: the times they're completely non symptomatic, like you wouldn't even 80 00:04:05,760 --> 00:04:07,880 Speaker 2: know that you've been infected as a child, so the 81 00:04:07,920 --> 00:04:12,160 Speaker 2: infection itself is quite non symptomatic, but it's very transient, 82 00:04:12,200 --> 00:04:16,160 Speaker 2: so the damage can persist and hang around for decades later. 83 00:04:16,680 --> 00:04:19,080 Speaker 2: But what I found a little bit alarming about the 84 00:04:19,160 --> 00:04:22,039 Speaker 2: research was that the study found that about fifteen percent 85 00:04:22,160 --> 00:04:25,360 Speaker 2: of the APC, which is the driver mutation of this 86 00:04:25,520 --> 00:04:28,159 Speaker 2: of this cancers, so these are some of the earliest 87 00:04:28,200 --> 00:04:33,680 Speaker 2: genetic changes that are directly related to promoting the cancer development. 88 00:04:34,080 --> 00:04:37,000 Speaker 2: Fifteen percent of these driver mutations were linked back to 89 00:04:37,080 --> 00:04:40,520 Speaker 2: this Coli bacterine type of E. Coli. So if someone 90 00:04:40,720 --> 00:04:44,080 Speaker 2: acquired one of these driver mutations by the time that 91 00:04:44,120 --> 00:04:48,120 Speaker 2: they're about ten years old, this could potentially be decades 92 00:04:48,160 --> 00:04:50,760 Speaker 2: and decades ahead of schedule for them going on to 93 00:04:51,120 --> 00:04:54,560 Speaker 2: potentially developed colon cancer later on. So instead of perhaps 94 00:04:54,600 --> 00:04:57,240 Speaker 2: them getting colon cancer at sixty, they might actually be 95 00:04:57,320 --> 00:05:00,440 Speaker 2: getting it a few decades earlier at forty. So it's 96 00:05:00,520 --> 00:05:03,800 Speaker 2: really I guess it's fascinating, it's kind of scary, but 97 00:05:03,839 --> 00:05:06,400 Speaker 2: it really does come back to why we should be 98 00:05:06,480 --> 00:05:10,040 Speaker 2: so invested and interested in our kids' house, our kids nutrition, 99 00:05:10,360 --> 00:05:12,839 Speaker 2: and even our nutrition, because there is a lot that 100 00:05:12,880 --> 00:05:15,200 Speaker 2: we can do for many cancers from a nutrition and 101 00:05:15,240 --> 00:05:17,880 Speaker 2: a lifestyle perspective. But you know, we don't want to 102 00:05:17,880 --> 00:05:20,840 Speaker 2: go getting ahead of ourselves. We can't say that a 103 00:05:20,839 --> 00:05:23,880 Speaker 2: equals be like this cancer is directly caused by this. 104 00:05:24,279 --> 00:05:26,680 Speaker 2: It's just a new study and a new research out 105 00:05:26,680 --> 00:05:29,440 Speaker 2: there to sort of, I guess, help us to understand 106 00:05:29,720 --> 00:05:32,320 Speaker 2: the development of some of these some of these types 107 00:05:32,360 --> 00:05:35,160 Speaker 2: of cancer. So the jury is still out on whether 108 00:05:35,240 --> 00:05:39,039 Speaker 2: this new colla bacterine is the main driver behind the 109 00:05:39,200 --> 00:05:42,840 Speaker 2: rises an early onset colorectal cancer cases or whether it's 110 00:05:42,880 --> 00:05:46,360 Speaker 2: just one of potentially many factors involved. Because we do 111 00:05:46,440 --> 00:05:49,360 Speaker 2: know that early onset colorectal cancer, there is a lot 112 00:05:49,440 --> 00:05:50,240 Speaker 2: of other factors. 113 00:05:50,240 --> 00:05:50,400 Speaker 1: You know. 114 00:05:50,440 --> 00:05:54,080 Speaker 2: We've got diet and nutrition, we've got inflammation, we've got genetics, 115 00:05:54,120 --> 00:05:57,960 Speaker 2: we've got environmental factors as well. So I think it's 116 00:05:58,000 --> 00:06:02,080 Speaker 2: really interesting key findings. I guess for our nutrition couch listeners. 117 00:06:02,520 --> 00:06:05,760 Speaker 2: There is rising incidents of cancers and young people. We 118 00:06:05,920 --> 00:06:07,680 Speaker 2: used to think that cancer was something that you know, 119 00:06:07,760 --> 00:06:10,239 Speaker 2: you didn't even have to think about until you were fifty, sixty, 120 00:06:10,320 --> 00:06:13,240 Speaker 2: seventy eighty years old. But some of the deadliest types 121 00:06:13,279 --> 00:06:17,239 Speaker 2: of colorectal cancers are diagnosed in Aussies who are twenty 122 00:06:17,279 --> 00:06:19,760 Speaker 2: five to thirty years old. And we do know that 123 00:06:19,800 --> 00:06:21,960 Speaker 2: there are a lot of contributing factors. Like I said, 124 00:06:22,160 --> 00:06:25,560 Speaker 2: lifestyle and nutrition is huge. The more ultra processed foods, 125 00:06:25,560 --> 00:06:28,200 Speaker 2: the more alcohol you have in your diet, the higher 126 00:06:28,320 --> 00:06:31,000 Speaker 2: risk of being diagnosed with some of these types of cancers. 127 00:06:31,240 --> 00:06:35,840 Speaker 2: Australians have very sedentary habits. We don't move anywhere near enough. 128 00:06:35,880 --> 00:06:37,560 Speaker 2: Even if you go to the gym for a thirty 129 00:06:37,640 --> 00:06:40,640 Speaker 2: forty minute session and then you sit down at work 130 00:06:40,680 --> 00:06:42,880 Speaker 2: for eight to nine hours for the rest of the day. 131 00:06:43,040 --> 00:06:44,640 Speaker 2: Then you come home and you sit on the couch 132 00:06:44,640 --> 00:06:47,039 Speaker 2: and watch Netflix for another tool three hours that night. 133 00:06:47,320 --> 00:06:49,960 Speaker 2: You're not moving anywhere near enough. And a lot of 134 00:06:50,000 --> 00:06:52,720 Speaker 2: these sedentary, poor habits that we've got into as a 135 00:06:52,800 --> 00:06:56,080 Speaker 2: nation are not serving us or helping us out from 136 00:06:56,120 --> 00:07:01,160 Speaker 2: a decreasing cancer perspective later on, because exercise assolutely decreases 137 00:07:01,200 --> 00:07:04,880 Speaker 2: the risk of cancer as well. We've also got environmental exposures. 138 00:07:04,880 --> 00:07:07,480 Speaker 2: We're hearing more and more about, you know, different types 139 00:07:07,520 --> 00:07:11,520 Speaker 2: of plastics and microplastics and forever chemicals particularly. I feel 140 00:07:11,560 --> 00:07:13,400 Speaker 2: like in the last year or so, it's very very 141 00:07:13,440 --> 00:07:16,480 Speaker 2: trendy online. I myself have swapped my different cooking pans. 142 00:07:16,520 --> 00:07:18,320 Speaker 2: I've swapped to you know, I've got rid of my 143 00:07:18,360 --> 00:07:21,120 Speaker 2: plastic chopping boards. I'm using different types. Now, I've got 144 00:07:21,200 --> 00:07:23,680 Speaker 2: rid of my plastic spachelors. I'm using you know, stainless 145 00:07:23,680 --> 00:07:26,360 Speaker 2: steel ones. So there's more and more of these contributing 146 00:07:26,400 --> 00:07:29,560 Speaker 2: factors that we're hearing about coming out. And another big 147 00:07:29,560 --> 00:07:32,600 Speaker 2: one is for young people in particular, is delaying diagnosis. 148 00:07:32,840 --> 00:07:35,320 Speaker 2: You know, young people they get these symptoms and they think, 149 00:07:35,480 --> 00:07:38,720 Speaker 2: you know, you know, medical professionals may potentially overlook them 150 00:07:38,720 --> 00:07:41,440 Speaker 2: because they say, oh, it's just ibs, Oh that's very normal. 151 00:07:41,800 --> 00:07:43,920 Speaker 2: Yet you know, all of these changes that we're seeing 152 00:07:43,920 --> 00:07:46,880 Speaker 2: were the early onset of colorectal cancer and it unfortunately 153 00:07:46,920 --> 00:07:49,880 Speaker 2: isn't getting diagnosed a lot later because it's just not 154 00:07:50,080 --> 00:07:53,960 Speaker 2: something we think young people would have. So I guess 155 00:07:54,040 --> 00:07:57,560 Speaker 2: it just brings home the basic message of balance, right, 156 00:07:57,840 --> 00:08:03,240 Speaker 2: adopting a balanced diet, whole foods, more fiber, fruits and vegetables, legumes, 157 00:08:03,320 --> 00:08:06,200 Speaker 2: whole grains. I'm actually getting in your pre and your 158 00:08:06,240 --> 00:08:09,200 Speaker 2: probotics as well, and limiting as much as possible our 159 00:08:09,320 --> 00:08:13,240 Speaker 2: ultra process foods and our alcohol and really just staying informed, 160 00:08:13,360 --> 00:08:17,040 Speaker 2: knowing what is a red flag from a symptom perspective, 161 00:08:17,200 --> 00:08:20,320 Speaker 2: knowing that even though you know the bow cancer screening risks, 162 00:08:20,520 --> 00:08:21,840 Speaker 2: you know, I think there were fifty, but I think 163 00:08:21,880 --> 00:08:24,000 Speaker 2: there's some talk it might have everyone already been done, 164 00:08:24,040 --> 00:08:26,880 Speaker 2: brought down to forty, like they're actually bringing forward the 165 00:08:26,960 --> 00:08:31,160 Speaker 2: bow cancer detection guidelines in terms of age, but being 166 00:08:31,200 --> 00:08:33,080 Speaker 2: aware that if you've got a family history of that, 167 00:08:33,160 --> 00:08:35,000 Speaker 2: if you know you've got a really poor diet, if 168 00:08:35,000 --> 00:08:37,679 Speaker 2: your symptoms have changed, if you have night sweats, if 169 00:08:37,720 --> 00:08:39,320 Speaker 2: you have blood in your stools, if you've had a 170 00:08:39,360 --> 00:08:42,719 Speaker 2: significant alteration in terms of your bower movements, if you're 171 00:08:42,760 --> 00:08:46,160 Speaker 2: losing weight unexplained. They're all big red flags to go 172 00:08:46,200 --> 00:08:48,480 Speaker 2: and get checked out by your doctor, and if something 173 00:08:48,520 --> 00:08:51,679 Speaker 2: doesn't feel right, push harder, go to another doctor, get 174 00:08:51,760 --> 00:08:54,560 Speaker 2: some more tests run. Because you know your body best, 175 00:08:54,600 --> 00:08:57,120 Speaker 2: and if things are changing and you haven't really changed 176 00:08:57,160 --> 00:08:59,800 Speaker 2: much from your diet or your lifestyle perspective, it is 177 00:08:59,840 --> 00:09:01,880 Speaker 2: some thing that you want to be aware of and 178 00:09:01,920 --> 00:09:04,640 Speaker 2: be alert about. So I don't think there's anything much 179 00:09:04,679 --> 00:09:07,200 Speaker 2: we can do well. The study didn't really go into 180 00:09:07,720 --> 00:09:10,320 Speaker 2: you know, us being able to prevent us getting this 181 00:09:10,520 --> 00:09:14,480 Speaker 2: type of collibacterine toxin. But it certainly does talk about 182 00:09:14,679 --> 00:09:18,439 Speaker 2: you know, lifestyle and nutrition choices reducing our risks long 183 00:09:18,520 --> 00:09:22,079 Speaker 2: term and early detection absolutely being key true. 184 00:09:22,120 --> 00:09:24,679 Speaker 1: I think the take home message for me at this stage, well, 185 00:09:24,679 --> 00:09:26,600 Speaker 1: first of all, I found it interesting because, of course 186 00:09:26,640 --> 00:09:29,680 Speaker 1: they found that some certain types of ulcers were also 187 00:09:29,800 --> 00:09:33,040 Speaker 1: caused by bacteria, not that long ago, you know, when 188 00:09:33,200 --> 00:09:35,240 Speaker 1: for a long time we talked about ULCs being caused 189 00:09:35,280 --> 00:09:37,920 Speaker 1: by stress, but actually it was a bacteria. So I 190 00:09:37,920 --> 00:09:40,800 Speaker 1: think it's a fascinating area. But the take home message 191 00:09:40,800 --> 00:09:44,080 Speaker 1: for me is, particularly with young people, we see so 192 00:09:44,160 --> 00:09:48,000 Speaker 1: many digestive symptoms written off as irritable bow, and certainly 193 00:09:48,040 --> 00:09:51,760 Speaker 1: medical professionals can be quite indifferent to us just irritable 194 00:09:51,760 --> 00:09:54,200 Speaker 1: bowel ignora, you just got a sensitive tummy. So I 195 00:09:54,240 --> 00:09:56,720 Speaker 1: think the key thing for anyone listening is you do 196 00:09:56,880 --> 00:10:01,040 Speaker 1: notice a change in your tummy, bloating, bleeding, diarrhea, change 197 00:10:01,040 --> 00:10:04,480 Speaker 1: in bour habits. It's absolutely imperative to get that explored 198 00:10:04,559 --> 00:10:07,439 Speaker 1: by a professional who doesn't just say it's just irritable bow. 199 00:10:07,559 --> 00:10:10,760 Speaker 1: You want the test done. I remember melshaling from Maths 200 00:10:10,800 --> 00:10:13,200 Speaker 1: the same She was only in her forties and for 201 00:10:13,320 --> 00:10:16,120 Speaker 1: several months her GP had said to her, ignore it, 202 00:10:16,120 --> 00:10:18,840 Speaker 1: it's just irritable bowel. And she ended up having bowel 203 00:10:18,880 --> 00:10:21,439 Speaker 1: cancer and it was quite advanced. It wasn't stage one. 204 00:10:21,480 --> 00:10:24,280 Speaker 1: She had to have quite significant chemotherapy. So you know, 205 00:10:24,400 --> 00:10:28,280 Speaker 1: don't just discard gut symptoms. And certainly I know that 206 00:10:28,320 --> 00:10:31,640 Speaker 1: the free bow testing kits are available younger if you've 207 00:10:31,640 --> 00:10:34,800 Speaker 1: got a family history, you can access that. But even better, 208 00:10:34,920 --> 00:10:37,000 Speaker 1: you know, go and say you want a colonoscopy. You know, 209 00:10:37,040 --> 00:10:39,080 Speaker 1: I think it is an elective procedure. Can you do 210 00:10:39,160 --> 00:10:41,920 Speaker 1: pay a gap for it, but it's for peace of mind, 211 00:10:42,080 --> 00:10:44,400 Speaker 1: you know, whether you've got polyps that are at higher risk, 212 00:10:44,880 --> 00:10:47,280 Speaker 1: or really getting to the bottom of it, because yeah, 213 00:10:47,320 --> 00:10:50,000 Speaker 1: if whatever you can do to avoid more significant treatment 214 00:10:50,360 --> 00:10:52,760 Speaker 1: and adjust it early, even if you are in your twenties, 215 00:10:52,800 --> 00:10:56,040 Speaker 1: get it explored. So for me, that's the take home message. 216 00:10:56,080 --> 00:10:57,439 Speaker 1: So I thought it's good just to be on top 217 00:10:57,440 --> 00:10:59,480 Speaker 1: of it and are reminder to our listeners. If you 218 00:10:59,520 --> 00:11:01,559 Speaker 1: are over fifty and have not had a bower screen, 219 00:11:01,559 --> 00:11:04,079 Speaker 1: you must do that immediately. And if there's any positive 220 00:11:04,080 --> 00:11:07,280 Speaker 1: family history between breast, bow and brain cancer, which are 221 00:11:07,320 --> 00:11:10,959 Speaker 1: all associated, that would be assigned to also order a 222 00:11:11,000 --> 00:11:14,760 Speaker 1: kolonoscopy even if you're younger. All rightly and well, the 223 00:11:14,920 --> 00:11:17,280 Speaker 1: new diet study came across, and we do try and 224 00:11:17,320 --> 00:11:19,760 Speaker 1: balance our content to not be too diet focused, but 225 00:11:19,800 --> 00:11:21,520 Speaker 1: I did quite like this because it was a very 226 00:11:21,520 --> 00:11:25,720 Speaker 1: well controlled study published in a very reputable journal, and 227 00:11:25,760 --> 00:11:28,320 Speaker 1: it mimicked an approach I take with my own clients, 228 00:11:28,320 --> 00:11:30,840 Speaker 1: so I quite like to see and describe it. So 229 00:11:30,880 --> 00:11:34,200 Speaker 1: it was just recently published in April in the nalsitve 230 00:11:34,200 --> 00:11:37,840 Speaker 1: Internal Medicine, which is a very well known, big respective journal, 231 00:11:37,880 --> 00:11:40,199 Speaker 1: and it is a randomized controlled trial. So it was 232 00:11:40,240 --> 00:11:44,480 Speaker 1: a very well controlled study of one hundred and sixty 233 00:11:44,559 --> 00:11:48,320 Speaker 1: five overweight abese adults. And what they did was to 234 00:11:48,360 --> 00:11:52,440 Speaker 1: compare two different dietary approaches and they called it the 235 00:11:52,600 --> 00:11:55,520 Speaker 1: four to three intermittent fasting regime. So of course we 236 00:11:55,720 --> 00:11:58,200 Speaker 1: previously were aware of the five to two, which was 237 00:11:58,480 --> 00:12:02,760 Speaker 1: too extremely low calorie days and five regular eating days, 238 00:12:03,040 --> 00:12:06,880 Speaker 1: but this one played more on actually separating out four 239 00:12:06,920 --> 00:12:09,120 Speaker 1: to three days, just saying if you did three days 240 00:12:09,120 --> 00:12:12,360 Speaker 1: that were quite significantly calorie reduced, so it was just 241 00:12:12,480 --> 00:12:15,720 Speaker 1: eighty percent of calorie intakes. So that's a pretty low 242 00:12:15,800 --> 00:12:18,600 Speaker 1: calorie day, so that is like I should say, eighty 243 00:12:18,640 --> 00:12:21,640 Speaker 1: percent reduction in calories, so that is pretty low, Like 244 00:12:21,679 --> 00:12:24,120 Speaker 1: it would be between five six hundred calories. So a 245 00:12:24,200 --> 00:12:27,320 Speaker 1: day would be say a shake, a salad, a small 246 00:12:27,360 --> 00:12:30,439 Speaker 1: amount of maybe a tun nice salad, and some vegetables, 247 00:12:30,440 --> 00:12:33,120 Speaker 1: so three very very light meals or two light meals, 248 00:12:33,120 --> 00:12:36,240 Speaker 1: a soup and a shake. And they found that when 249 00:12:36,280 --> 00:12:40,160 Speaker 1: compared to four days of regular eating, not when clients 250 00:12:40,200 --> 00:12:44,160 Speaker 1: were not required to map but just eat whatever they 251 00:12:44,200 --> 00:12:47,679 Speaker 1: felt like, that it was seven point six percent average 252 00:12:47,679 --> 00:12:51,480 Speaker 1: weight loss compared to five percent with daily caloric restriction. 253 00:12:52,240 --> 00:12:56,240 Speaker 1: So the researchers argued that it's much easier to be 254 00:12:56,480 --> 00:12:59,719 Speaker 1: stricter on some days of the week rather than have 255 00:12:59,760 --> 00:13:03,560 Speaker 1: to be strict most days of the week. And the 256 00:13:03,640 --> 00:13:06,439 Speaker 1: reason it wasn't dramatic results in the sense Leanna and 257 00:13:06,480 --> 00:13:08,640 Speaker 1: I would hope to get much more than five seven 258 00:13:08,640 --> 00:13:10,640 Speaker 1: percent weight loss over a twelve month period, because it 259 00:13:10,679 --> 00:13:13,640 Speaker 1: was a twelve month study. But one of the strategies 260 00:13:13,679 --> 00:13:16,719 Speaker 1: I do use with my clients is the conceptly and 261 00:13:16,880 --> 00:13:20,400 Speaker 1: of lighter versus heavier days, So not as dramatic as 262 00:13:20,440 --> 00:13:24,520 Speaker 1: an eighty percent reduction, and that proactive calorie restriction, because 263 00:13:24,520 --> 00:13:26,880 Speaker 1: I don't think that's sustainable or viable for people who 264 00:13:26,920 --> 00:13:29,400 Speaker 1: need a lot more calories than that. But I did 265 00:13:29,559 --> 00:13:31,920 Speaker 1: like it because I thought it simplified things. Because what 266 00:13:32,040 --> 00:13:35,600 Speaker 1: I find with the complexity of life, for people who 267 00:13:35,640 --> 00:13:39,600 Speaker 1: are very very busy or feeling like they have to 268 00:13:39,720 --> 00:13:42,320 Speaker 1: constantly be mindful of every single meal, they do get 269 00:13:42,360 --> 00:13:45,280 Speaker 1: decision and fatigue around it. At times. You know, it 270 00:13:45,320 --> 00:13:49,240 Speaker 1: can get tiring, and that is why traditional models don't 271 00:13:49,240 --> 00:13:52,480 Speaker 1: always work, because they're not sustainable. Whereas the reason I 272 00:13:52,640 --> 00:13:57,360 Speaker 1: like light versus heavier days without specific calorie prescriptions is 273 00:13:57,360 --> 00:14:00,679 Speaker 1: that I think it lends itself well to life. Inevitably, 274 00:14:00,720 --> 00:14:05,960 Speaker 1: we have the weekends which are celebrations, more alcohol, restaurant meals, 275 00:14:06,040 --> 00:14:09,560 Speaker 1: and it's really really difficult to be constantly keeping those 276 00:14:09,559 --> 00:14:13,679 Speaker 1: controllers we've just experienced over Easter versus having Monday to Thursday, 277 00:14:13,720 --> 00:14:17,000 Speaker 1: Monday to Wednesday, Sunday to Wednesday lighter where I'll say, 278 00:14:17,040 --> 00:14:18,760 Speaker 1: I want you to have light meals at night which 279 00:14:18,800 --> 00:14:21,640 Speaker 1: are mostly vegetables and lean protein. I want you to 280 00:14:21,680 --> 00:14:24,960 Speaker 1: have no alcohol and very clear rules that make it 281 00:14:25,000 --> 00:14:27,600 Speaker 1: easy to keep on track, versus saying and then you 282 00:14:27,640 --> 00:14:30,160 Speaker 1: can have some other meals which are heavier. You don't 283 00:14:30,200 --> 00:14:32,640 Speaker 1: need to worry whether one day's five, you know, two 284 00:14:32,720 --> 00:14:35,120 Speaker 1: and a half thousand calories or two thousand, But you 285 00:14:35,200 --> 00:14:37,760 Speaker 1: just roughly know that those are going to be much 286 00:14:37,800 --> 00:14:40,200 Speaker 1: higher than the other days. And I find in life 287 00:14:40,720 --> 00:14:42,800 Speaker 1: that makes it a lot easier. So I kind of 288 00:14:42,920 --> 00:14:46,440 Speaker 1: just like the concept, but I think the actual reality 289 00:14:46,520 --> 00:14:48,880 Speaker 1: is very few people can eat, you know, eighty percent 290 00:14:48,960 --> 00:14:51,320 Speaker 1: less of their calories they require three days a week. 291 00:14:51,320 --> 00:14:53,720 Speaker 1: I don't think that's a viable approach, but I do 292 00:14:53,800 --> 00:14:56,960 Speaker 1: think in your mind, creating lighter versus heavier days makes 293 00:14:57,000 --> 00:15:00,720 Speaker 1: diet decisions easier in a life where we are constantly 294 00:15:00,760 --> 00:15:04,120 Speaker 1: exposed and offered food which inevitably is much higher in 295 00:15:04,160 --> 00:15:06,320 Speaker 1: calories than we need most of the time. 296 00:15:06,840 --> 00:15:08,600 Speaker 2: No, one hundred percent. I couldn't agree more. And I 297 00:15:08,640 --> 00:15:11,440 Speaker 2: think it's a very balanced way to look at nutrition, 298 00:15:11,520 --> 00:15:14,640 Speaker 2: because that's real life. Like even you and ized dietitians 299 00:15:14,680 --> 00:15:16,800 Speaker 2: certainly go out for a beautiful meal, We enjoy a 300 00:15:16,800 --> 00:15:18,800 Speaker 2: glass of wine or two. We like to have some 301 00:15:18,880 --> 00:15:21,280 Speaker 2: fabulous desert if we're at a special restaurant or it's 302 00:15:21,320 --> 00:15:24,080 Speaker 2: a special occasion, And so we can't always have our 303 00:15:24,120 --> 00:15:27,320 Speaker 2: diet controlled to the key, you know, calories, and I 304 00:15:27,360 --> 00:15:29,360 Speaker 2: think all of the time. And I think that's why 305 00:15:29,400 --> 00:15:32,440 Speaker 2: so many people experience quite a lot of like diet burnout, 306 00:15:32,600 --> 00:15:35,080 Speaker 2: where you see people go hard, like one hundred percent, 307 00:15:35,120 --> 00:15:37,360 Speaker 2: foot on the gas one hundred percent, and they're falling 308 00:15:37,400 --> 00:15:39,520 Speaker 2: off the diet wagon three or four weeks later. And 309 00:15:39,560 --> 00:15:43,120 Speaker 2: that's the reason most people can't lose weight is because 310 00:15:43,520 --> 00:15:45,800 Speaker 2: it's just too difficult to fit into real life. You 311 00:15:45,840 --> 00:15:48,640 Speaker 2: basically have to say absolutely no to every social occasion, 312 00:15:48,680 --> 00:15:50,920 Speaker 2: cook every meal from scratch if you want to have 313 00:15:50,960 --> 00:15:53,600 Speaker 2: your calories controlled seven days of the week, twenty four 314 00:15:53,640 --> 00:15:55,600 Speaker 2: to seven. So I do like it. I think it's 315 00:15:55,600 --> 00:15:58,520 Speaker 2: a very easy concept for people to follow, and it's 316 00:15:58,520 --> 00:16:02,080 Speaker 2: certainly something that I with my clients, maybe not that exactly, 317 00:16:02,240 --> 00:16:04,560 Speaker 2: but talking about having lighter days during the week so 318 00:16:04,640 --> 00:16:06,760 Speaker 2: we can enjoy ourselves more what I call have a 319 00:16:06,760 --> 00:16:09,240 Speaker 2: few more soul foods on the weekend or really the 320 00:16:09,280 --> 00:16:11,960 Speaker 2: days that you're not exercising you're busy with work, lightening 321 00:16:12,040 --> 00:16:14,320 Speaker 2: up those days and having a bit more nutrition on 322 00:16:14,360 --> 00:16:16,960 Speaker 2: the exercise days, in the socializing days or for the 323 00:16:16,960 --> 00:16:18,920 Speaker 2: weekend as well, when you just want to be that 324 00:16:18,960 --> 00:16:21,280 Speaker 2: little bit more relaxed. So it's a great concept and 325 00:16:21,320 --> 00:16:23,400 Speaker 2: it's also something that we've covered in our book, which 326 00:16:23,400 --> 00:16:25,200 Speaker 2: we haven't mentioned for a while, Susie, So I'll give 327 00:16:25,200 --> 00:16:26,920 Speaker 2: our book a little plug because for any of our 328 00:16:26,920 --> 00:16:29,240 Speaker 2: listeners that are new to the podcast, Susie and I 329 00:16:29,280 --> 00:16:32,240 Speaker 2: wrote a fabulous book last year called Reset Nourish Burn. 330 00:16:32,520 --> 00:16:35,200 Speaker 2: It's available in an audiobook form, it's available in an 331 00:16:35,200 --> 00:16:38,560 Speaker 2: ebook form, and it's available at all good bookstores as well. 332 00:16:38,720 --> 00:16:43,040 Speaker 2: So it's a really sustainable balance way of resetting your diet, 333 00:16:43,240 --> 00:16:46,080 Speaker 2: helping you to burn unwanted body fat, and really learning 334 00:16:46,120 --> 00:16:49,320 Speaker 2: the key principles from a nutrition perspective to nourish your 335 00:16:49,320 --> 00:16:52,120 Speaker 2: body long term. And there's a ton of delicious recipes 336 00:16:52,160 --> 00:16:54,200 Speaker 2: and meal plans in the back of the book as well. 337 00:16:54,320 --> 00:16:57,360 Speaker 2: So if you haven't heard about it, Reset Nourish Burn 338 00:16:57,520 --> 00:17:01,240 Speaker 2: maybe what you need to reset your diet and lifestyle 339 00:17:01,320 --> 00:17:04,520 Speaker 2: after Easter and bring together some of these key concepts 340 00:17:04,560 --> 00:17:06,800 Speaker 2: and strategies that we really talk about on the podcast. 341 00:17:07,160 --> 00:17:09,919 Speaker 1: True because it often reminds me of something that happens 342 00:17:09,920 --> 00:17:12,440 Speaker 1: if I've got clients who have calorie tracked in their life, 343 00:17:12,440 --> 00:17:15,200 Speaker 1: and I certainly don't encourage people to calori account because 344 00:17:15,200 --> 00:17:18,280 Speaker 1: we've discussed this before. It's really grossly inaccurate. You know, 345 00:17:18,320 --> 00:17:20,679 Speaker 1: when you look at calories on a pack or in 346 00:17:20,720 --> 00:17:23,320 Speaker 1: my Fitness Power, there's a twenty percent error rate at least, 347 00:17:23,440 --> 00:17:26,000 Speaker 1: just because of the way food is made and differences 348 00:17:26,040 --> 00:17:29,280 Speaker 1: in portions and differences in cuts of fresh produce and 349 00:17:29,320 --> 00:17:32,480 Speaker 1: all those variables. But I have clients who will be, okay, 350 00:17:32,520 --> 00:17:35,680 Speaker 1: I'm on just themselves after years of programming. I'll give 351 00:17:35,680 --> 00:17:38,040 Speaker 1: them a rough guide and they'll be like, okay, I 352 00:17:38,040 --> 00:17:40,160 Speaker 1: want to eat fourteen hundred calories, And I said, yeah, 353 00:17:40,160 --> 00:17:42,960 Speaker 1: but that's a guide. Some days you may only need 354 00:17:43,000 --> 00:17:45,640 Speaker 1: a thousand calories and some days you might need two 355 00:17:45,680 --> 00:17:48,000 Speaker 1: thousand because it's your period and you've done a big run. 356 00:17:48,280 --> 00:17:51,080 Speaker 1: So calorie intake isn't constant. It will have that natural 357 00:17:51,160 --> 00:17:53,719 Speaker 1: flux because some days inevitably will be heavier and some 358 00:17:53,800 --> 00:17:56,199 Speaker 1: days lighter. So keep that in mind too, And that 359 00:17:56,280 --> 00:17:58,919 Speaker 1: lends itself to that idea that it's not about a 360 00:17:58,960 --> 00:18:02,399 Speaker 1: stable calorie intel. It will differ and that's okay, And 361 00:18:02,440 --> 00:18:06,240 Speaker 1: that follows the natural cycle of physiology, hormones and just 362 00:18:06,320 --> 00:18:10,440 Speaker 1: different regimes or exposures to food throughout the week, So 363 00:18:10,640 --> 00:18:12,560 Speaker 1: that lends itself to that where it shouldn't be aiming 364 00:18:12,600 --> 00:18:14,760 Speaker 1: to always eat a similar number of calories. It should 365 00:18:14,760 --> 00:18:18,960 Speaker 1: be slightly different depending on all different variables. So yeah, 366 00:18:19,000 --> 00:18:23,160 Speaker 1: all right, Leanne, Well, there are new oats in the supermarket. 367 00:18:23,320 --> 00:18:26,240 Speaker 1: It is certainly oat season. There's like seven million varieties 368 00:18:26,280 --> 00:18:28,359 Speaker 1: of oats. If they're not like every time I look, 369 00:18:28,440 --> 00:18:32,720 Speaker 1: it's so many different ones. Now, I myself very transparent. 370 00:18:32,800 --> 00:18:35,600 Speaker 1: I don't eat oats. They're not for me. I cook 371 00:18:35,680 --> 00:18:38,520 Speaker 1: with them often though, if I'm making the kids muffins, 372 00:18:38,640 --> 00:18:42,359 Speaker 1: if I'm making banana bread, cookies, and I'll often blitz 373 00:18:42,400 --> 00:18:44,239 Speaker 1: them and use them as a flour like they're a 374 00:18:44,359 --> 00:18:48,359 Speaker 1: very nutrient rich whole grain. But myself, my family, we 375 00:18:48,359 --> 00:18:50,480 Speaker 1: don't eat oats or cook quick oats or any of those. 376 00:18:51,080 --> 00:18:53,480 Speaker 1: If I'm completely honest. The best oats a plain oats, 377 00:18:53,520 --> 00:18:56,200 Speaker 1: the two dollars one dollar bag at Coals and Woolies. 378 00:18:56,240 --> 00:18:58,240 Speaker 1: You don't need to get a branded version. They're cheap. 379 00:18:58,280 --> 00:19:02,040 Speaker 1: They're superfood, absolutely, But that's not the kind of oats 380 00:19:02,080 --> 00:19:05,320 Speaker 1: my clients like. My clients like oats which have big 381 00:19:05,359 --> 00:19:07,800 Speaker 1: slogans on them. Like these brand new ones that have 382 00:19:07,960 --> 00:19:10,399 Speaker 1: Milo all over them, which are a very attractive box 383 00:19:10,800 --> 00:19:12,920 Speaker 1: and in a similar way that all the music bars 384 00:19:12,920 --> 00:19:16,840 Speaker 1: are now chocolate bars, Tiqedo golden rough so too. Obviously, 385 00:19:16,880 --> 00:19:20,600 Speaker 1: it's proving very successful for food companies to add these 386 00:19:20,640 --> 00:19:25,439 Speaker 1: flavors to products to boost their appeal. I guess now, 387 00:19:26,000 --> 00:19:31,520 Speaker 1: Milo is a controversial ingredient because it is high in sugar. 388 00:19:31,880 --> 00:19:36,160 Speaker 1: Milo is extremely high in sugar. The Milo cereals are 389 00:19:36,160 --> 00:19:39,480 Speaker 1: generally high sugar. The Milo bars, the plain ones actually 390 00:19:39,560 --> 00:19:41,879 Speaker 1: not too bad, but in general they're often regarded as 391 00:19:41,880 --> 00:19:44,719 Speaker 1: a product that's heind sugar. But I am quite a 392 00:19:44,760 --> 00:19:47,920 Speaker 1: fan of Milo for one reason. Now, most of us 393 00:19:48,240 --> 00:19:50,560 Speaker 1: grew up for many of us listening group when we 394 00:19:50,600 --> 00:19:53,000 Speaker 1: used to have it, whether spoonful or on Milo, when 395 00:19:53,000 --> 00:19:54,840 Speaker 1: we were young, they didn't have the range of treats 396 00:19:54,880 --> 00:19:57,320 Speaker 1: they have now. But nutritionally, one of the reasons I 397 00:19:57,400 --> 00:19:59,960 Speaker 1: do sometimes go for it, particularly if I've got chill 398 00:20:00,040 --> 00:20:02,679 Speaker 1: d nor fussy eaters, is it's actually quite rich in 399 00:20:02,680 --> 00:20:06,320 Speaker 1: calcium and it's also got added vitamin D. So if 400 00:20:06,320 --> 00:20:09,160 Speaker 1: I'm dealing with children who have a poor nutrient intake, 401 00:20:09,600 --> 00:20:11,280 Speaker 1: I'm quite happy for them to have a glass of 402 00:20:11,320 --> 00:20:13,520 Speaker 1: Milo with milk because it's giving them a massive dose 403 00:20:13,560 --> 00:20:16,160 Speaker 1: of calcium along with a server of vitamin D, which 404 00:20:16,200 --> 00:20:18,520 Speaker 1: is in actually very few foods. So it's very much 405 00:20:18,600 --> 00:20:21,240 Speaker 1: a fortified food that can be used strategically as part 406 00:20:21,240 --> 00:20:25,959 Speaker 1: of type. But it doesn't translate that Milo oats are 407 00:20:26,000 --> 00:20:28,320 Speaker 1: there necessarily a good choice. So let's have a look 408 00:20:28,359 --> 00:20:31,240 Speaker 1: at what they're selling for. So they're currently a packet 409 00:20:31,280 --> 00:20:34,399 Speaker 1: of eight serves for six dollars thirty so they're in 410 00:20:34,480 --> 00:20:37,480 Speaker 1: a sachet form, and we will say that generally sache 411 00:20:37,600 --> 00:20:40,320 Speaker 1: oats are more processed. So when you have a whole oats, 412 00:20:40,320 --> 00:20:42,479 Speaker 1: it's got a low GI. You combine it with protein 413 00:20:42,560 --> 00:20:45,680 Speaker 1: yogurt or make yourself a bowl with protein powder. It's 414 00:20:45,720 --> 00:20:49,400 Speaker 1: got a low GI, high protein, very nutrient rich. As 415 00:20:49,400 --> 00:20:51,800 Speaker 1: soon as they start to process the oat down to cook, 416 00:20:51,920 --> 00:20:54,960 Speaker 1: it increases the glaciic index, so it's not as rich nutritionally, 417 00:20:55,000 --> 00:20:57,960 Speaker 1: it's not as good a choice. So looking at the ingredients, 418 00:20:58,000 --> 00:21:01,320 Speaker 1: the base is sixty nine percent whole grain oats, which 419 00:21:01,320 --> 00:21:03,800 Speaker 1: sounds high but really not really when you think a 420 00:21:03,840 --> 00:21:06,520 Speaker 1: bowl of oats is one hundred percent whole grain. The 421 00:21:06,600 --> 00:21:09,720 Speaker 1: next ingredient is sugar, and so that straightaway is a 422 00:21:09,720 --> 00:21:11,720 Speaker 1: bit of a watering sign because we don't really want 423 00:21:11,760 --> 00:21:14,280 Speaker 1: cereal blends in the wanting to have added sugar. Then 424 00:21:14,320 --> 00:21:18,040 Speaker 1: it's got eight percent of Milo pieces in it now. Unfortunately, 425 00:21:18,200 --> 00:21:21,000 Speaker 1: even though Milo does have these vitamins and minerals in 426 00:21:21,040 --> 00:21:23,520 Speaker 1: it at eight percent of the overall ingredient in not 427 00:21:23,600 --> 00:21:27,400 Speaker 1: getting those in any great concentration unfortunately. So it does 428 00:21:27,480 --> 00:21:29,840 Speaker 1: list all the ingredients of Milo, but you're not going 429 00:21:29,880 --> 00:21:32,040 Speaker 1: to get much in eight percent of the total volume. 430 00:21:32,720 --> 00:21:36,440 Speaker 1: Then it's followed by thinking where the Milo ins dried 431 00:21:36,480 --> 00:21:39,920 Speaker 1: malt powder, bari mold extract flavor, glucose and other source 432 00:21:39,920 --> 00:21:43,800 Speaker 1: of sugar, anti caking, skim milk powder, cocoa. So it's 433 00:21:43,840 --> 00:21:46,720 Speaker 1: a pretty convoluted ingredient list for a product that should 434 00:21:46,760 --> 00:21:51,679 Speaker 1: be quite simple. So nutritionally perserve it's got about one 435 00:21:51,760 --> 00:21:55,840 Speaker 1: hundred and fifteen calories or five hundred and sixty kilodes. 436 00:21:56,040 --> 00:21:58,800 Speaker 1: It's got twenty two point four grams of total carbohydrates, 437 00:21:58,800 --> 00:22:01,359 Speaker 1: so similar amount to two slices of whole grain bread 438 00:22:01,760 --> 00:22:03,960 Speaker 1: five point six grams of sugar, so just over a 439 00:22:04,000 --> 00:22:07,520 Speaker 1: teaspoon of sugar person which is added sugars four point 440 00:22:07,560 --> 00:22:10,879 Speaker 1: one grams of protein, two point seven grams of dietary fiber, 441 00:22:10,880 --> 00:22:13,040 Speaker 1: which is pretty low for a cereal. We're sort of 442 00:22:13,040 --> 00:22:15,720 Speaker 1: wanting at least five in this day and age, and 443 00:22:16,160 --> 00:22:20,919 Speaker 1: no added salt. So I wouldn't buy it leanne. I 444 00:22:21,040 --> 00:22:22,919 Speaker 1: just think if you want oats, have oats, I'd go 445 00:22:23,040 --> 00:22:25,400 Speaker 1: for a no sugar sachet. You know, Carmens have got 446 00:22:25,560 --> 00:22:29,680 Speaker 1: a wide range of no sugar sachets for oats. If 447 00:22:29,720 --> 00:22:33,800 Speaker 1: it meant your child would then eat oats for breakfast, 448 00:22:34,560 --> 00:22:38,520 Speaker 1: maybe maybe it's got less sugar than say, Coca Pops 449 00:22:38,560 --> 00:22:41,320 Speaker 1: New Sure Grain. Oh, you know, i'd give it a 450 00:22:41,320 --> 00:22:42,879 Speaker 1: five six out of ten. It wouldn't be on my 451 00:22:42,960 --> 00:22:44,960 Speaker 1: meal plans. I wouldn't buy it for my own children. 452 00:22:45,880 --> 00:22:47,560 Speaker 1: Mind you, my kids have been eating Coca Pops in 453 00:22:47,600 --> 00:22:50,399 Speaker 1: the holidays, so I shouldn't really talk. But you know, 454 00:22:50,840 --> 00:22:52,520 Speaker 1: I don't know, what do you think. I think it's 455 00:22:52,520 --> 00:22:55,439 Speaker 1: a middle ground. I don't think it's good for my adults. 456 00:22:55,440 --> 00:22:57,880 Speaker 1: I wouldn't recommend it. I think there's much better quick 457 00:22:57,920 --> 00:23:01,200 Speaker 1: cook oats with no added sugar that are hiring. If 458 00:23:01,200 --> 00:23:04,840 Speaker 1: it meant your child was going to have a decent breakfast, maybe, 459 00:23:05,520 --> 00:23:07,040 Speaker 1: But that's probably the only time. 460 00:23:07,119 --> 00:23:09,720 Speaker 2: What do you think I would rather, like if your 461 00:23:09,800 --> 00:23:11,879 Speaker 2: kid wants milo for breakfast, I'd rather give them a 462 00:23:11,920 --> 00:23:14,000 Speaker 2: teaspin a milot in a glass of milk, and like 463 00:23:14,000 --> 00:23:16,159 Speaker 2: you said, some lower sugar oats with a little bit 464 00:23:16,160 --> 00:23:18,480 Speaker 2: of cheer seeds or some berries on them, like I 465 00:23:18,520 --> 00:23:20,600 Speaker 2: do overnight oats a lot for my kids. Or I 466 00:23:20,680 --> 00:23:22,240 Speaker 2: just make them a bowl of porridge and put some 467 00:23:22,280 --> 00:23:23,879 Speaker 2: berries and a bit of cheer seeds in them and 468 00:23:23,920 --> 00:23:26,040 Speaker 2: make that up with some four cream milk. And I 469 00:23:26,080 --> 00:23:29,120 Speaker 2: think there's this massive misconception that oats take a long 470 00:23:29,200 --> 00:23:31,440 Speaker 2: time to cook. Like, honestly, if I'm gonna make oats 471 00:23:31,440 --> 00:23:34,280 Speaker 2: in the microwave, yeah, quick cook oats are ninety seconds, 472 00:23:34,400 --> 00:23:37,000 Speaker 2: like if you use the quick instant oats. But to 473 00:23:37,200 --> 00:23:39,359 Speaker 2: make a bowl of rolled oats, it's only an extra 474 00:23:39,400 --> 00:23:41,960 Speaker 2: thirty to sixty seconds. Like come on, Like, don't tell 475 00:23:41,960 --> 00:23:43,880 Speaker 2: me you don't have an extra thirty seconds, Like you're 476 00:23:43,960 --> 00:23:48,440 Speaker 2: kidding yourself. So nutritionally, absolutely, rolled oats will steal. Cut 477 00:23:48,480 --> 00:23:51,000 Speaker 2: oats are far better than the instant of the quick oats. 478 00:23:51,280 --> 00:23:54,439 Speaker 2: Can you do far worse at breakfast time? Absolutely? But 479 00:23:55,040 --> 00:23:57,640 Speaker 2: I just don't buy them like if I was traveling, 480 00:23:57,720 --> 00:23:59,960 Speaker 2: or if I, you know, we were staying in an airbnb. Sure, 481 00:24:00,240 --> 00:24:02,800 Speaker 2: but on a regular basis, I've got a huge glass 482 00:24:02,840 --> 00:24:05,280 Speaker 2: jar of rolled oats in my pantry and we go 483 00:24:05,320 --> 00:24:07,000 Speaker 2: through them a lot. I cook with them like you do. 484 00:24:07,320 --> 00:24:11,400 Speaker 2: My kids eat oats, more overnight oats in summer, more 485 00:24:11,440 --> 00:24:14,040 Speaker 2: of the hot porridge type oats in winter. And I'll 486 00:24:14,040 --> 00:24:15,399 Speaker 2: just make a big batch of them, or we'll have 487 00:24:15,440 --> 00:24:17,159 Speaker 2: them over a few days, or I'll just warm them 488 00:24:17,240 --> 00:24:19,080 Speaker 2: up like they're such a nurishing option. And if your 489 00:24:19,119 --> 00:24:22,359 Speaker 2: kid really wants Milo, sprinkle a teaspoon on top of that, 490 00:24:22,480 --> 00:24:24,400 Speaker 2: and add a little bit of healthy fats in there 491 00:24:24,440 --> 00:24:27,600 Speaker 2: as well, so that again that carbohydrate portion is getting 492 00:24:27,680 --> 00:24:30,320 Speaker 2: digested a little bit slower. I love cheer seeds, I 493 00:24:30,359 --> 00:24:32,880 Speaker 2: love hemp seeds, I love limb seeds. Even a teaspoon 494 00:24:32,920 --> 00:24:35,920 Speaker 2: of peanut butter with a sprinkle of Milo powder, it's 495 00:24:35,960 --> 00:24:38,240 Speaker 2: going to be far better nutritionally than these sashos. So 496 00:24:38,320 --> 00:24:40,479 Speaker 2: I wouldn't buy them. I wouldn't really even recommend them 497 00:24:40,520 --> 00:24:43,320 Speaker 2: for fussy kids. I'd probably say more so try and 498 00:24:43,400 --> 00:24:45,560 Speaker 2: make your own oats and sprinkle a little bit of 499 00:24:45,560 --> 00:24:47,640 Speaker 2: Milo on yourself. You save yourself a lot of money 500 00:24:47,680 --> 00:24:49,760 Speaker 2: because a bat you can get a kilo of rolled 501 00:24:49,800 --> 00:24:53,080 Speaker 2: oats for like two bucks. Maybe this is six dollars thirty, 502 00:24:53,119 --> 00:24:55,760 Speaker 2: so it's not insignificant and you're getting eight servings out 503 00:24:55,760 --> 00:24:57,480 Speaker 2: of that. You buy a killer of rolled oats, you'll 504 00:24:57,480 --> 00:25:00,240 Speaker 2: probably get twenty to thirty servings out of that. So 505 00:25:00,359 --> 00:25:02,920 Speaker 2: it's not something I would recommend, it's something something i'd buy. 506 00:25:03,000 --> 00:25:05,919 Speaker 2: It's not terrible. It is relatively low in sugar for 507 00:25:06,000 --> 00:25:07,760 Speaker 2: what it is. Let's be honest, Like five grams of 508 00:25:07,800 --> 00:25:10,359 Speaker 2: sugar is pretty good, but like you said, the fiber 509 00:25:10,400 --> 00:25:13,280 Speaker 2: content I would like to be a lot higher for adults, 510 00:25:13,320 --> 00:25:15,520 Speaker 2: and for an adult, like one hundred and something calories, 511 00:25:15,560 --> 00:25:17,320 Speaker 2: it's not even going to touch the signs like it's 512 00:25:17,320 --> 00:25:20,240 Speaker 2: nowhere near a balanced breakfast. So I'd rather use some 513 00:25:20,320 --> 00:25:22,840 Speaker 2: atural milo and sprinkle that on a little bit of 514 00:25:22,840 --> 00:25:24,560 Speaker 2: ovin Adot's with a bit of Greek yo get to 515 00:25:24,600 --> 00:25:26,440 Speaker 2: pimp it up, make it on a bit of milk 516 00:25:26,480 --> 00:25:28,080 Speaker 2: and add a bit of healthy fats to it and 517 00:25:28,119 --> 00:25:29,639 Speaker 2: a bit of fruit as well while you're at it. 518 00:25:29,680 --> 00:25:32,000 Speaker 2: I think that's a far more nourishing breakfast, and you 519 00:25:32,040 --> 00:25:33,960 Speaker 2: can still get the taste of Milo in if that's 520 00:25:34,000 --> 00:25:36,679 Speaker 2: what you really want, you know, slice banana, sprinkle of Milo, 521 00:25:36,800 --> 00:25:39,120 Speaker 2: make it on some milk. I think far better, Far 522 00:25:39,160 --> 00:25:41,200 Speaker 2: better for the budget, far better for your gut health 523 00:25:41,520 --> 00:25:43,920 Speaker 2: and really teaches our kids again to eat real food 524 00:25:43,960 --> 00:25:44,880 Speaker 2: as much as possible. 525 00:25:45,160 --> 00:25:46,720 Speaker 1: I agree with you. I would prefer them to have 526 00:25:46,760 --> 00:25:49,119 Speaker 1: the glass of milk with the Milo in it, because 527 00:25:49,119 --> 00:25:51,280 Speaker 1: then they're getting a huge amount of calcium, they're actually 528 00:25:51,280 --> 00:25:53,639 Speaker 1: getting a lot more protein, they're getting the carbohydrate, and 529 00:25:53,640 --> 00:25:56,680 Speaker 1: then they're getting the fortified benefits of Milo, which includes 530 00:25:56,720 --> 00:26:00,000 Speaker 1: the vitamin D in the right amount. So I wouldn't 531 00:26:00,080 --> 00:26:01,560 Speaker 1: have an issue with that. If I had a fussier 532 00:26:01,640 --> 00:26:04,360 Speaker 1: eater and they wanted to have a Milo for breakfast, 533 00:26:04,400 --> 00:26:06,000 Speaker 1: I'd be like, go for it, quick and easy. If 534 00:26:06,040 --> 00:26:09,320 Speaker 1: you go calcium, protein, carbohydrate, kick the box. So that 535 00:26:09,359 --> 00:26:10,920 Speaker 1: would be how I would use the Milo to a 536 00:26:10,960 --> 00:26:11,960 Speaker 1: grade one hundred percent. 537 00:26:12,480 --> 00:26:13,960 Speaker 2: Yeah, I'm like you, like, I've got Myla on my 538 00:26:13,960 --> 00:26:15,560 Speaker 2: pantry and my kids have it. Maybe it's a bit 539 00:26:15,600 --> 00:26:17,360 Speaker 2: of a treat once or twice a week. So it's 540 00:26:17,359 --> 00:26:20,240 Speaker 2: not something we're saying always dietitians, your kids can't have Milo, 541 00:26:20,480 --> 00:26:22,640 Speaker 2: But there are certainly better options on the market. Then 542 00:26:22,800 --> 00:26:24,879 Speaker 2: there's even these Milo bars, Like I don't buy the 543 00:26:24,920 --> 00:26:27,239 Speaker 2: Milo bars. I don't buy the Milo Porrige sashe as. 544 00:26:27,280 --> 00:26:29,800 Speaker 2: I'll buy pure Milo. Sure, But you know, you get 545 00:26:29,840 --> 00:26:31,480 Speaker 2: to take the winds where you can, and as much 546 00:26:31,520 --> 00:26:33,600 Speaker 2: whole food going in through the diet as we can 547 00:26:33,760 --> 00:26:35,680 Speaker 2: is going to be better for our kids. So take 548 00:26:35,720 --> 00:26:39,400 Speaker 2: that extra thirty sixty seconds, use the rolldoats, use the quicker, 549 00:26:39,520 --> 00:26:41,480 Speaker 2: the steel cut boats, and they're going to be far 550 00:26:41,560 --> 00:26:44,359 Speaker 2: better nutritionally and keep little tummies fuller for that little 551 00:26:44,400 --> 00:26:46,800 Speaker 2: bit longer, which is really what we want. Because small 552 00:26:46,880 --> 00:26:49,720 Speaker 2: children in particular, who this product is probably marketed at, 553 00:26:49,920 --> 00:26:51,920 Speaker 2: are constantly hungry. So if we can get a little 554 00:26:51,920 --> 00:26:53,439 Speaker 2: bit more fiber and we can get a little bit 555 00:26:53,440 --> 00:26:56,040 Speaker 2: of a lower GI carbohydrate into them, it's just going 556 00:26:56,119 --> 00:26:59,280 Speaker 2: to fill their tummies up for that a little bit longer. True, true, true, 557 00:26:59,440 --> 00:27:02,719 Speaker 2: All right, listener, question, how can I get more fiber 558 00:27:02,800 --> 00:27:05,320 Speaker 2: in my diet? What is the best fiber powder that 559 00:27:05,359 --> 00:27:09,200 Speaker 2: you can buy? Well, you're talking my language, listener, because 560 00:27:09,400 --> 00:27:11,080 Speaker 2: this is something that I love and I use a 561 00:27:11,080 --> 00:27:14,320 Speaker 2: fiber powder regularly daily myself. I have for many many. 562 00:27:14,680 --> 00:27:16,560 Speaker 2: I would say, even over a decade that I have. 563 00:27:16,880 --> 00:27:19,359 Speaker 2: I've had a lot of irritable bowel in my early twenties. 564 00:27:19,640 --> 00:27:22,560 Speaker 2: Like we discussed earlier, I've had klonoscopies, I've had endoscopies, 565 00:27:22,560 --> 00:27:25,399 Speaker 2: I've had all the blood tests. Mine is generally just 566 00:27:25,440 --> 00:27:29,680 Speaker 2: a sensitive stomach. I'm a sort of a very fast paced, anxious, 567 00:27:29,760 --> 00:27:32,120 Speaker 2: sort of semi stress person, So I do a lot 568 00:27:32,160 --> 00:27:34,880 Speaker 2: and I do tend to be more reactive to those, 569 00:27:35,000 --> 00:27:37,360 Speaker 2: you know, stress responses, and so that can really sort 570 00:27:37,359 --> 00:27:39,480 Speaker 2: of upset my erritable bowel. It's gotten a lot better 571 00:27:39,520 --> 00:27:41,840 Speaker 2: over the years. I rarely have issues with it, but 572 00:27:41,960 --> 00:27:44,720 Speaker 2: mine is genuinely true IBS. So I do work with 573 00:27:44,760 --> 00:27:47,920 Speaker 2: a lot of clients who do have irritable bowels sensitive tummies. 574 00:27:48,119 --> 00:27:50,160 Speaker 2: We of course tick off all the boxes in terms 575 00:27:50,200 --> 00:27:53,520 Speaker 2: of appropriate screening, making sure it's nothing nasty, and then 576 00:27:53,560 --> 00:27:55,560 Speaker 2: from there, if we do come to the conclusion that 577 00:27:55,600 --> 00:27:58,240 Speaker 2: it is an irritable bower or a sensitive tummy, after 578 00:27:58,240 --> 00:28:00,800 Speaker 2: all the medical checks have been done, we would then 579 00:28:00,880 --> 00:28:03,760 Speaker 2: look at you utilizing something like a fiber powder on 580 00:28:03,840 --> 00:28:07,480 Speaker 2: a regular blimess, particularly when they're traveling, because when you 581 00:28:07,520 --> 00:28:10,600 Speaker 2: are traveling, when you're eating food that you're not making yourself. 582 00:28:10,640 --> 00:28:12,760 Speaker 2: The fiber intake tends to be a lot lower, so 583 00:28:12,840 --> 00:28:15,119 Speaker 2: I do get the majority of my clients to travel 584 00:28:15,160 --> 00:28:18,240 Speaker 2: with a fiber powder. So my favorite one, hands down, 585 00:28:18,560 --> 00:28:20,760 Speaker 2: and that has the bulk of the research behind it 586 00:28:20,800 --> 00:28:24,880 Speaker 2: from both a constipation and a diarrhea perspective, is cilium husk. 587 00:28:25,080 --> 00:28:28,480 Speaker 2: So Celium husk is available at any basically large supermarket 588 00:28:28,480 --> 00:28:30,400 Speaker 2: in the health food section. You can get it online, 589 00:28:30,440 --> 00:28:32,639 Speaker 2: you can get it at the chemists. Celium husk is 590 00:28:32,640 --> 00:28:35,320 Speaker 2: the active ingredient in the brand Meta Muscle, So you 591 00:28:35,320 --> 00:28:37,639 Speaker 2: can buy a pure cilium hustp by itself, or you 592 00:28:37,640 --> 00:28:39,920 Speaker 2: can buy a Meta muscle as well. I don't love 593 00:28:39,960 --> 00:28:41,800 Speaker 2: Meta muscle. It comes with a lot of the artificial 594 00:28:41,800 --> 00:28:43,960 Speaker 2: sweetness in the flavored ones, and it's a lot more 595 00:28:44,000 --> 00:28:47,000 Speaker 2: ground down. Celium hust by itself is a lot more coarse. 596 00:28:47,240 --> 00:28:49,240 Speaker 2: I do feel like if you can tolerate it, you're 597 00:28:49,240 --> 00:28:51,640 Speaker 2: not too bad with different textures. It's going to give 598 00:28:51,680 --> 00:28:53,760 Speaker 2: you the real deal the cilium husk. If you aren't 599 00:28:53,800 --> 00:28:57,040 Speaker 2: great with textures or drinking things, maybe try a Meta musle. 600 00:28:57,080 --> 00:28:59,560 Speaker 2: It's a little bit more gentle. So Celium husk is 601 00:28:59,600 --> 00:29:02,760 Speaker 2: a soluble fiber, but it's also a prebotic type of fiber, 602 00:29:02,840 --> 00:29:05,040 Speaker 2: so it forms a gel in your gut. It helps 603 00:29:05,080 --> 00:29:07,880 Speaker 2: to draw water into the bow, softening them, and also 604 00:29:07,920 --> 00:29:10,200 Speaker 2: helps to provide bulk to your stools. It helps with 605 00:29:10,280 --> 00:29:13,640 Speaker 2: cholesterol and blood sugar level support, and it's really really 606 00:29:13,680 --> 00:29:16,440 Speaker 2: great for those like sluggish bowels or those people who 607 00:29:16,480 --> 00:29:19,480 Speaker 2: feel like they experience a little bit of incomplete evacuation. 608 00:29:19,840 --> 00:29:22,360 Speaker 2: So Cilium Huss his hands down my favorite, and in 609 00:29:22,400 --> 00:29:24,680 Speaker 2: the most recent months I've found a really great brand 610 00:29:24,720 --> 00:29:28,080 Speaker 2: of it at Woolwors under their Macro Organic brand. It's 611 00:29:28,120 --> 00:29:30,840 Speaker 2: a Cilium Hust with added probotics in it as well. 612 00:29:31,080 --> 00:29:33,600 Speaker 2: I just looked it up before and at retails, a 613 00:29:33,640 --> 00:29:36,480 Speaker 2: two hundred gram pouch is eight dollars fifty, so it 614 00:29:36,600 --> 00:29:39,160 Speaker 2: is something that you would consider a supplement, but I 615 00:29:39,200 --> 00:29:41,600 Speaker 2: think for a lot of pozzies they probably could benefit 616 00:29:41,680 --> 00:29:45,120 Speaker 2: with a fiber supplement. So Cilium Hust hands down zero sponsorship, 617 00:29:45,160 --> 00:29:48,560 Speaker 2: is absolutely my favorite. My next favorite is a casier fiber, 618 00:29:48,800 --> 00:29:52,720 Speaker 2: so it's a very gentle, soluble prebiotic type fiber. I 619 00:29:52,720 --> 00:29:54,920 Speaker 2: love it so much that we have added it into 620 00:29:55,040 --> 00:29:58,080 Speaker 2: our pre and probotic nourished protein powder from our design 621 00:29:58,080 --> 00:30:01,080 Speaker 2: by Dietian Range. It's very very gentle on the gut. 622 00:30:01,280 --> 00:30:04,840 Speaker 2: It doesn't become thick or gritty in water like selium huster. 623 00:30:05,240 --> 00:30:07,920 Speaker 2: Side note, if you are someone with texture issues, you 624 00:30:07,960 --> 00:30:11,080 Speaker 2: don't like your drinks thickening, you don't like the gritty texture, 625 00:30:11,280 --> 00:30:13,560 Speaker 2: don't do sillium hust You're not gonna love it. Try 626 00:30:13,600 --> 00:30:15,800 Speaker 2: a casey of fiber instead. You can literally buy it 627 00:30:15,880 --> 00:30:17,880 Speaker 2: online just in a big bag and you add it 628 00:30:17,880 --> 00:30:20,000 Speaker 2: to your drinks or your food. As I said, it's 629 00:30:20,080 --> 00:30:22,320 Speaker 2: very gentle on the gut. It's low fodnaps, so it's 630 00:30:22,440 --> 00:30:25,200 Speaker 2: very appropriate for people with IBS, and because it is 631 00:30:25,240 --> 00:30:28,480 Speaker 2: a prebiotic type fiber, it helps to feed the beneficial 632 00:30:28,520 --> 00:30:31,360 Speaker 2: gut bacteria as well. So that's my second favorite, is 633 00:30:31,360 --> 00:30:33,840 Speaker 2: a casey of fiber. If you're a texture person, just 634 00:30:33,840 --> 00:30:36,000 Speaker 2: start with that. Don't do selium husty you'll hate it. 635 00:30:36,480 --> 00:30:39,920 Speaker 2: My next favorite one that I love is PHGG partially 636 00:30:40,040 --> 00:30:43,360 Speaker 2: hydrogelized guagum so it's basically gua gum. So again it's 637 00:30:43,400 --> 00:30:45,960 Speaker 2: a very gentle fiber. It helps to feed the good 638 00:30:46,080 --> 00:30:49,040 Speaker 2: probotic bugs in your gut. It's very good for ibs, 639 00:30:49,080 --> 00:30:51,720 Speaker 2: it's very good for sensitive tummies. It is sold under 640 00:30:51,760 --> 00:30:54,520 Speaker 2: the brands I think Sunfiber is one of them. Regular 641 00:30:54,560 --> 00:30:56,920 Speaker 2: Girls another one again if you jump online. You can 642 00:30:56,960 --> 00:31:00,680 Speaker 2: buy the hydrolysed guagum from many different breas online like 643 00:31:00,760 --> 00:31:03,200 Speaker 2: Amazon or I Herb, so I quite like that one 644 00:31:03,240 --> 00:31:07,160 Speaker 2: as well. The last two aren't as good for sensitive tummies. 645 00:31:07,160 --> 00:31:10,320 Speaker 2: Inulin and chickery root. They are probotic fibers as well, 646 00:31:10,320 --> 00:31:13,000 Speaker 2: so they promote the feeding of the good back to 647 00:31:13,040 --> 00:31:16,160 Speaker 2: you in your gut, but they're not great for sensitive tummies. 648 00:31:16,320 --> 00:31:18,760 Speaker 2: I myself get a lot of loading in gas from 649 00:31:18,800 --> 00:31:21,960 Speaker 2: inealin chickery root, as do many many people with IBS 650 00:31:22,000 --> 00:31:24,000 Speaker 2: and a sensitive tummy, So if you do have a 651 00:31:24,040 --> 00:31:27,040 Speaker 2: sensitive tummy, I would stay away from that. Funnily enough, 652 00:31:27,280 --> 00:31:30,040 Speaker 2: the inulin and the chickery root, although they're completely fine 653 00:31:30,080 --> 00:31:32,440 Speaker 2: to use from a fiber perspective, it's the two that 654 00:31:32,520 --> 00:31:35,240 Speaker 2: the food companies seem to use most when they're adding 655 00:31:35,320 --> 00:31:39,040 Speaker 2: additional fiber into products like bars and cereals. I find 656 00:31:39,080 --> 00:31:42,080 Speaker 2: that it's inualin chickery roots that are used routinely the most, 657 00:31:42,080 --> 00:31:44,280 Speaker 2: and I don't love that because so many people will 658 00:31:44,320 --> 00:31:46,360 Speaker 2: eat them usually buy or hub fiber and say to me, 659 00:31:46,520 --> 00:31:48,520 Speaker 2: I've just got really bloated or gas here. I've got 660 00:31:48,520 --> 00:31:50,520 Speaker 2: a bit of an upset tummy after that, and it 661 00:31:50,600 --> 00:31:52,840 Speaker 2: genuinely is because they've got a bit of a sensitive tummy, 662 00:31:52,840 --> 00:31:54,880 Speaker 2: and it's due to the amounts of chickery root or 663 00:31:54,880 --> 00:31:57,320 Speaker 2: inulin in there. So I don't mind it, but I 664 00:31:57,400 --> 00:31:59,600 Speaker 2: personally don't love it, and I personally don't use it 665 00:31:59,640 --> 00:32:02,480 Speaker 2: a lot. And then the last fiber that is big 666 00:32:02,520 --> 00:32:05,760 Speaker 2: on the market is more resistance starch. It's really really wonderful. 667 00:32:05,800 --> 00:32:07,760 Speaker 2: There's a range of health benefits from it. It's a 668 00:32:07,760 --> 00:32:10,360 Speaker 2: bit harder to find if you were looking for it. 669 00:32:10,400 --> 00:32:13,479 Speaker 2: In terms of food, it's in unripe green bananas, and 670 00:32:13,560 --> 00:32:16,200 Speaker 2: also if you cook and cool your starches such as 671 00:32:16,280 --> 00:32:18,760 Speaker 2: rice and pasta, you're going to build up the resistance 672 00:32:18,800 --> 00:32:20,920 Speaker 2: starch in there. So I love it. It's great from 673 00:32:21,160 --> 00:32:23,760 Speaker 2: a health perspective. There's many, many benefits. But you can 674 00:32:23,800 --> 00:32:27,400 Speaker 2: also buy resistance starch in powder form in the supermarket 675 00:32:27,440 --> 00:32:29,560 Speaker 2: as well. It's really good for gut health. There's some 676 00:32:29,600 --> 00:32:32,840 Speaker 2: evidence that it's good for metabolic support, but it's probably 677 00:32:32,920 --> 00:32:35,600 Speaker 2: more used in foods rather than drink. So if you're 678 00:32:35,600 --> 00:32:37,800 Speaker 2: looking for a powder to add to your drink, add 679 00:32:37,800 --> 00:32:40,640 Speaker 2: to your smoothie, my number one is sillium husk. But 680 00:32:40,680 --> 00:32:43,280 Speaker 2: again it does add a bit of sort of texture 681 00:32:43,280 --> 00:32:46,080 Speaker 2: and a bit grittiness and thickness to your drinks. Secondary, 682 00:32:46,120 --> 00:32:47,920 Speaker 2: I love a casey of fiber. If you're looking for 683 00:32:48,000 --> 00:32:51,000 Speaker 2: something that really doesn't change the texture or consistency of 684 00:32:51,040 --> 00:32:53,360 Speaker 2: your drinks, that would be my pick is either a 685 00:32:53,400 --> 00:32:57,320 Speaker 2: casi of fiber or the partially hydrolyzed gua gum. Does 686 00:32:57,360 --> 00:32:59,080 Speaker 2: that answer the question? Is it a good summary? 687 00:32:59,320 --> 00:33:04,240 Speaker 1: Wow? Well, Fiona Fie, our very loyal listener and big 688 00:33:04,280 --> 00:33:07,080 Speaker 1: fan of design by dieticians, that was an answer for you, 689 00:33:07,160 --> 00:33:08,640 Speaker 1: and she has excelled herself. 690 00:33:08,880 --> 00:33:10,760 Speaker 2: Thank you, Thank you Tech your Curtsey. 691 00:33:11,120 --> 00:33:14,320 Speaker 1: Very impressive answer. So I love it. Thank you all right. Well, 692 00:33:14,320 --> 00:33:16,360 Speaker 1: that brings us to the end of the nutrition Couch 693 00:33:16,360 --> 00:33:18,600 Speaker 1: for another week. Please to keep telling your friends about us, 694 00:33:18,680 --> 00:33:21,160 Speaker 1: check out our book Reset Nourish BYRN and if you're 695 00:33:21,200 --> 00:33:24,560 Speaker 1: interested in some scientifically formulated supplements to help you bet 696 00:33:24,600 --> 00:33:28,480 Speaker 1: your best, check out our design bidietitians dot Com website 697 00:33:28,480 --> 00:33:30,760 Speaker 1: for that. Or if you're came for a little retreat 698 00:33:31,040 --> 00:33:33,880 Speaker 1: come October November this year in Kingscliff to meet us, 699 00:33:33,920 --> 00:33:36,160 Speaker 1: spend some time with us and get your life and 700 00:33:36,200 --> 00:33:39,320 Speaker 1: health in order. Check out the nutritioncouch dot com and 701 00:33:39,360 --> 00:33:41,920 Speaker 1: we will see you next Wednesday for our regular episode 702 00:33:41,960 --> 00:33:43,080 Speaker 1: drop have a great week. 703 00:33:43,240 --> 00:33:46,360 Speaker 2: Thank you for your support.