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Speaker 1: Do you know how much fat you can eat in

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Speaker 1: a day or how much fat you should be eating?

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Speaker 1: Can you eat as much good fat as you like?

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Speaker 1: And where does most of our fat actually come from?

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Speaker 2: On today's episode of The.

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Speaker 1: Nutrition Couch, we thought it was time to talk all

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Speaker 1: things fat and a few of our fat facts may

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Speaker 1: surprise you.

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Speaker 3: Hi.

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Speaker 2: I'm Susy Burrow and on Leanne Wood and each week we.

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Speaker 1: Bring you The Nutrition Couch, the bi weekly podcast that

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Speaker 1: keeps you up to date on everything you need to

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Speaker 1: know in the world of nutrition as.

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Speaker 3: Well as fat.

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Speaker 1: Today we chat the latest diet trend called dietary shaving,

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Speaker 1: and the good news is that no raises are in bold.

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Speaker 1: And our listener question is all about the latest in

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Speaker 1: weight loss supplements and ask is it worth giving it

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Speaker 1: a go?

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Speaker 3: So leem.

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Speaker 1: We're always on the lookout for new and exciting research

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Speaker 1: to share with our listeners, and it sort of can

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Speaker 1: be hard tricky a bit to find something that's actually interesting,

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Speaker 1: you know, because a lot of the new the same

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Speaker 1: headlines are rehashed all the time. Weightless medications, Should you

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Speaker 1: fust should you not?

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Speaker 2: Did your ketos? Should you not? You can get a

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Speaker 2: little bit boring.

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Speaker 1: So I found one that popped up on my newsfeed actually,

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Speaker 1: and it talked about this idea is dietary shaving the

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Speaker 1: best way to slash calories and lose weight, And I'd

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Speaker 1: never heard of that before as a term, and I

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Speaker 1: actually really liked it. So it was actually a sort

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Speaker 1: of new summary published from a medical or a nutrition conference,

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Speaker 1: the European Congress on Obesity.

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Speaker 2: Just this year.

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Speaker 1: So it was a headline given to a series of

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Speaker 1: studies that were presented that showed the impact of giving

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Speaker 1: users of online meal ordering, so say, equivalent to uber eats,

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Speaker 1: the actual nutrition information of their takeaway food. So it

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Speaker 1: was kind of a headline spin on a very specific

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Speaker 1: data set, but I thought it was really really interesting

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Speaker 1: because basically they found, across a number of different intervention

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Speaker 1: studies is that when people are ordering their fast food

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Speaker 1: meals when the nutrition information was presented, So for example,

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Speaker 1: the average calorie order from something equivalent to an uber

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Speaker 1: eats was about fourteen hundred calories per meal, which is

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Speaker 1: enormous and why we don't like people ordering the ordering

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Speaker 1: the average people were ordering was fourteen hundred calories, and

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Speaker 1: when they provided the users with the dietary information as

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Speaker 1: part of the app that people had a significant reduction

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Speaker 1: in the number of calories ordered. So this was conducted

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Speaker 1: over several studies, so it ranged from two to fifteen

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Speaker 1: percent compared to the control So it didn't smash them

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Speaker 1: down right down to a typical meal which would be

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Speaker 1: five or six hundred calories or even a bit lower

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Speaker 1: if you're a small female wanting to lose weight, but

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Speaker 1: it did slightly reduce it over time. And the research

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Speaker 1: has showed that if thou and thousands of people are

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Speaker 1: using apps, that is a serious reduction in the calorie

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Speaker 1: intake of populations. And I thought it was fascinating because

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Speaker 1: they referred to it as just dietary shaving. People weren't

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Speaker 1: forced to eat what where they would say is the

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Speaker 1: healthy option. They're still ordering fast food meals, but they

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Speaker 1: were just basically skimming some of the calories away. So,

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Speaker 1: for example, one of the things I noticed if you

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Speaker 1: ever go into those apps, and to be honestly, and

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Speaker 1: it actually turns me off ordering in general. And certainly

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Speaker 1: when we've recently published our Takeaway Guide, we have found

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Speaker 1: how enormous, you know, the calorie intake of fast food

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Speaker 1: meals are even the healthier option come in at eight

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Speaker 1: to one thousand calories, which is sort of more than

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Speaker 1: half often your daily recommended intake. But certainly, you know,

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Speaker 1: just going through myself, if I'm looking and you start

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Speaker 1: to think about add ons, you know, popcorn chicken and

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Speaker 1: garlic bread, like it literally adds thousands and thousands.

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Speaker 2: Of extra calories.

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Speaker 1: And if you just went and had a couple of

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Speaker 1: slices of pizza and a salad, it would be okay.

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Speaker 1: But people eat the whole pizza or half of it,

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Speaker 1: plus the garlic bread, past the popcorn chicken that comes

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Speaker 1: with it, and then they have a dessert, and all

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Speaker 1: of a sudden they've got, you know, a two thousand

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Speaker 1: plus calorie meal. And that's why the issue with fast

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Speaker 1: food meals, it is so easy to eat a high

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Speaker 1: amount of calories and a small volume of food.

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Speaker 2: So I just liked it as.

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Speaker 1: An idea of shaving calories in general. So there's kind

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Speaker 1: of two things I want to discuss. One is the

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Speaker 1: huge calorie load in fast food meals, and hence, if

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Speaker 1: you start to look and actually see what's in the

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Speaker 1: calories that you order, you're likely just to reduce it

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Speaker 1: just based on knowing that information. So I think it

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Speaker 1: is worth always having a quick scat about what is

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Speaker 1: in some of the foods you buy, particularly if you're

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Speaker 1: someone who regularly orders in, whether it's Thai food or

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Speaker 1: pizza or burgers or fried chicken, just because reminding yourself

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Speaker 1: actually how much is in there is huge And the average,

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Speaker 1: as I said, meal calorie load was about a thousand.

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Speaker 2: Which is huge, you know for women in particular.

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Speaker 1: But I love the ideally and there's a more general

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Speaker 1: conversation about how do you shave calories each day because

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Speaker 1: to me, that is probably what we do with weight

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Speaker 1: loss coaching and women. We're trying to get people to

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Speaker 1: eat still large volumes, but just reduce calories because it's

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Speaker 1: those daily food decisions or for users of say meal

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Speaker 1: lapse and ordering in that add up over time.

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Speaker 2: It's not the one offs, it's that daily decision.

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Speaker 1: So for example, you know, simply doing things like measuring

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Speaker 1: your breakfast cereal in the morning can be the difference

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Speaker 1: between having half a cup and a third of a cup,

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Speaker 1: which you may only need a third of a cup,

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Speaker 1: or ordering, as I've got with my coffee fans, order

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Speaker 1: a three quarter late, not a full one, particularly if

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Speaker 1: you're having it more out of the caffeine hit than

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Speaker 1: needing the fuel. Or buy small slices of bread compared

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Speaker 1: to the jumbo max slices that were often served when

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Speaker 1: we're out. You know, a sour dough is generally two

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Speaker 1: slices of bread. So on a daily basis, you can

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Speaker 1: very easily in many cases skim down two, three, four,

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Speaker 1: even five hundred calories just by making some of those

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Speaker 1: shaves off portion sizes, lighter varieties, measuring things, and then

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Speaker 1: substituting in extra veggies. And that's why initially often we'll

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Speaker 1: encourage clients to perhaps way amounts of meat chicken fish,

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Speaker 1: because they might be having twos times the amount they

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Speaker 1: even realized and eating on autoque, rather than actually saying

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Speaker 1: I hardly need that much. So I loved it as

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Speaker 1: an idea of shaving down, but yes, in discussion, it

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Speaker 1: was actually specifically looking at the effect of shaving down

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Speaker 1: calories and people were ordering fast food meals.

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Speaker 3: I'm still shocked that the average uber It's order is

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Speaker 3: fourteen hundred cavalries.

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Speaker 1: Are you? But I'm like, there's three thousand calorie meals

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Speaker 1: some of them's like like a three piece feed and

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Speaker 1: stuff that's up there around it's over one thousands.

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Speaker 3: I think people do go all in as well as

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Speaker 3: they're like, I'm going to do it. I'm going all

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Speaker 3: and I've got the entrees, the main the desserts. We've

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Speaker 3: always talked about trying to lean it out so you're

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Speaker 3: just getting a main meal as well. So there's some

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Speaker 3: great tips in our online takeaway guide as well. If

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Speaker 3: you guys haven't seen that, so that the nutritioncouch dot com.

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Speaker 3: It's wonderful. It is Australian based actually take away only,

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Speaker 3: so I will say that. But I did like this

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Speaker 3: article and essentially they were saying that you know a

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Speaker 3: lot of people with their goal of fat loss, by

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Speaker 3: shaving about three hundred calories a day, you'll lose about

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Speaker 3: a pound every eleven to twelve days, which is about

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Speaker 3: half a kilo. And if you up that to about

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Speaker 3: five hundred calories a day, you end up dropping about

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Speaker 3: half for killer a week, which we know is dieticians

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Speaker 3: and based on the science that's regularly what you know.

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Speaker 3: We tell our client about five hundred calories a week,

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Speaker 3: but then that takes you more all down that calorie

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Speaker 3: counting route and that sort of thing. So I really

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Speaker 3: liked the idea of shaving calories because, as she said,

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Speaker 3: it's just small swaps to a meal. And I was

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Speaker 3: talking to a client and she sent me a hallow

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Speaker 3: Fresh recipe and I said, oh, this is a doozy.

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Speaker 3: It's like eleven hundred calories to serve. And it was

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Speaker 3: some sort of risotto. I didn't have much veggies in there.

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Speaker 3: I think it had pumpkin and maybe green peas or something,

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Speaker 3: and that was it. And then it had chicken and treats.

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Speaker 3: So and I said, if we just took out the treats,

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Speaker 3: so that's a high fat meat. And we're about to

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Speaker 3: talk about high fat meats in a second, and I said,

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Speaker 3: if we just left it and we swapped the chicken

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Speaker 3: thigh for chicken breast, it's a much better option. And

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Speaker 3: she actually wasn't even getting hallow Fresh anymore. She just

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Speaker 3: kept a few of the recipes that our family really liked,

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Speaker 3: so she was actually going to shop for the ingredients.

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Speaker 3: And I said, that's a really easy calorie save if

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Speaker 3: we just take out one of the meats in it

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Speaker 3: and swapped the breast for a little bit of chicken

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Speaker 3: thigh and added a little bit more veggies in, so

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Speaker 3: instead of getting four portions out of it, she could

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Speaker 3: get five portions out of it. So to me, that's

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Speaker 3: sort of what we do on a regular basis, isn't it.

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Speaker 3: We just try to shave off a couple of calories

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Speaker 3: here and there from our client's meals, and it helps

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Speaker 3: promote easy, sustainable fight loss. So we're not saying don't

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Speaker 3: have a pizza, but maybe have a slice or two

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Speaker 3: less and have it with a salad. We're not saying

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Speaker 3: don't have the dessert, but maybe share it with someone,

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Speaker 3: so you're only having half the calories of the dessert

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Speaker 3: instead of having the whole thing yourself. So I think

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Speaker 3: it's a great concept. But it's a cool little name

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Speaker 3: and a cool little concept. I think when you think

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Speaker 3: about it, just kind of shaving little bits off here

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Speaker 3: and there to elicit a calorie deficit rather than saying

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Speaker 3: I can't have this at all or completely swap this

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Speaker 3: for something else, because that a lot of people do

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Speaker 3: feel like they're in that diet mentality and they feel

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Speaker 3: like they're missing out, and that then causes them to

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Speaker 3: potentially binge or over it later on. So I really

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Speaker 3: like the concept. I think it would work well for

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Speaker 3: a lot of people.

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Speaker 2: Yeah, I like it.

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Speaker 1: To a few of the others that spring to mind,

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Speaker 1: I'd love to use grated cheese rather than sliced cheese.

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Speaker 1: Whenever you use slice, you just use so much more

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Speaker 1: than you realize. So you can use graded and add

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Speaker 1: a little bit to a sandwich or a bit to

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Speaker 1: a salad, you get all the flavor, whereas as soon

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Speaker 1: as you're adding chunks or big slices, you use a

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Speaker 1: whole lot more. And the same with things like your

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Speaker 1: marinated feathers. Just for flavor, you can use a qube

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Speaker 1: or two and get great taste on foods rather than

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Speaker 1: using sort of big blocks and then crumbling it. I

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Speaker 1: think shaving things is a really good reference as well.

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Speaker 1: Definitely weighing and measuring meats. It's really easy to over

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Speaker 1: consume those volumes. Even really healthy meat foods like salmon,

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Speaker 1: which we'll talk about in a second. You know it

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Speaker 1: is still high calorie, so it's very easy to shave

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Speaker 1: that right back. Spreads, you know, people will be using

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Speaker 1: a tablespoon of spreads, So things like peanut butter, so

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Speaker 1: using a teaspoon or two and really measuring it again,

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Speaker 1: you tend to get all the flavor as well. I'm

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Speaker 1: a big fan of watching the size of breads. I

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Speaker 1: find that they are really easy lay it up. So

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Speaker 1: there's plenty of examples each day where you can go

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Speaker 1: through and just cut a little bit from each meal

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Speaker 1: and that adds up and then you're not feeling deprivate

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Speaker 1: or restricted. Because we'll talk about this in an upcoming

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Speaker 1: case study. No matter how many times we'll say to

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Speaker 1: clients this is not a diet, people because of years

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Speaker 1: of programming will think it is a diet'll as soon

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Speaker 1: as they feel restricted, they're more likely to end up

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Speaker 1: binging or feeling they've been deprived. And so this way

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Speaker 1: you can include most foods. It's just really being mindful

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Speaker 1: of the portion so you get the flavor and the

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Speaker 1: enjoyment without eating on autoque when it comes to.

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Speaker 3: Volume, definitely, And I guess that leads us really nicely

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Speaker 3: into our next section. SUSI, we're is talking about fats now.

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Speaker 3: I think we have talked about this on a very

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Speaker 3: earlier potty, but I think it's really a relevant discussion

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Speaker 3: to bring back. And like I said, with the example

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Speaker 3: of having like turrizzio and is sayozo whatever. I don't eat.

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Speaker 2: Sausages even, you know.

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Speaker 3: Into meals as well with chickens, chicken and baking together,

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Speaker 3: or like you know, lamb and beef together in a

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Speaker 3: pie or something like that. So when we're doubling down

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Speaker 3: on proteins, often we can double down on the calories.

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Speaker 3: And as a rule of thumb, I generally say to clients, like,

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Speaker 3: the whiter than meat, the typically the lina it is.

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Speaker 3: So you know, your white fish, your chicken, your turkey

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Speaker 3: a lot leaner than say your lamb and your duck.

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Speaker 3: So typically your higher fat meat with I say to clients,

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Speaker 3: have a like a treeste. Like if you're eating out

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Speaker 3: at a really fancy restaurant and you want to get

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Speaker 3: some ducky, you want to get some lamb or something

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Speaker 3: like that, have that, or you want to go out

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Speaker 3: for more of a decade in pizza. You can have

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Speaker 3: a little bit of salami or something on that, but

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Speaker 3: it's not something we really want to use regularly at

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Speaker 3: home when the goal is fat loss, because these types

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Speaker 3: of proteins are so much higher. I generally say to

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Speaker 3: clients there are protein and a fat. So if you're

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Speaker 3: using something like salami or sausages, or even salmon, even

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Speaker 3: though salmon's a wonderful good type of fat we really want,

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Speaker 3: it's really energy dense, whereas the other types of fats

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Speaker 3: in like salami and sausages and those deli type meats,

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Speaker 3: they're not necessarily the healthy types of fat like salmon.

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Speaker 3: It's so there's a difference between the fats, but at the

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Speaker 3: end of the day, they're all high fat and they're

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Speaker 3: all high calories. So if the goal is weight loss,

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Speaker 3: even if it's a healthy fat, it still makes a

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Speaker 3: difference to the amount of calorie load at the end

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Speaker 3: of the day, so you still need to be conscious

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Speaker 3: of that. And when proteins are a little bit higher fat,

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Speaker 3: you need to either have a little bit less or

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Speaker 3: you need to counteract the rest of the meal. So

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Speaker 3: if you're having something like salmon and a meal, I

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Speaker 3: wouldn't be putting pesto and nuts and that sort of thing,

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Speaker 3: you know, on top of it and into your salads

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Speaker 3: and having you know, salmon coated with pesto and a nut,

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Speaker 3: you know, herb crumble something with the big side, salad

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Speaker 3: with some evocata or cheese because it ends up being

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Speaker 3: quite a high fat meal, which can again blow out

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Speaker 3: the calories and make fat loss really difficult. Or if

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Speaker 3: you were having like a you know, a curry that

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Speaker 3: has had a heap of you know, oil or gee

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Speaker 3: or something as its base, plus a bit of coconut

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Speaker 3: creem in it as well, and then you were having

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Speaker 3: that curry with lamb or duck, just the high fat

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Speaker 3: you know, content of that meal can again make it

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Speaker 3: really really difficult to lose weight. So I say to clients,

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Speaker 3: if you're going to go out and have a higher

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Speaker 3: fat meal like a curry, make sure you get a

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Speaker 3: leaner protein like some chicken breast or some shrimp or

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Speaker 3: some prawn, because you just don't really have the budget

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Speaker 3: left to have these high fat heavy meats like duck

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Speaker 3: and lamb within those curries as well. So it's a

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Speaker 3: good discussion. I think a lot of things. Times people

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Speaker 3: just forget that even though something might be healthy, if

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Speaker 3: we're doubling down on ingredients like two types of proteins

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Speaker 3: or two types of extra fats in the meal, like

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Speaker 3: the base of the curry is gee and then it's

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Speaker 3: coconut cream as well, and then you're adding in some

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Speaker 3: like you know, fried nine bread with that, and then

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Speaker 3: the curry is based on lamb or duck is a

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Speaker 3: very high fat meal as well. And I work with

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Speaker 3: a lot of ladies who have a lot of digestive complaints.

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Speaker 3: And I know a fact myself included, high fat tends

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Speaker 3: to play a little bit of havoc with your bows

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Speaker 3: as well. So the higher the fat load of a

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Speaker 3: meal you've got a sensitive tummy, often the worst you've got.

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Speaker 3: Hell symptoms can be over time as well, or the.

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Speaker 1: Gall bladder or my gall bladder clients will notice they'll

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Speaker 1: have a more likely to have a floyer up, which

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Speaker 1: is very painful, so you certainly want to keep clear

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Speaker 1: of it.

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Speaker 2: I have two groups with when it comes to fat.

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Speaker 1: I have say my twenty percent restrictive eaters who don't

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Speaker 1: get anywhere near enough. So this is my egg white

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Speaker 1: omelet group who get rid of the yo This is

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Speaker 1: my alm and milk group who don't have any fat

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Speaker 1: from dairy. This is my group who are very reluctant

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Speaker 1: to add oil to anything, so they're having bussomic vinegar

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Speaker 1: is addressing and they literally have two little fats, so

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Speaker 1: their fats around thirty maybe forty grams max per day.

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Speaker 1: It's not got any of the right balance of good

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Speaker 1: fats to bad fat. So the rest of my clients

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Speaker 1: are in the green you're describing, which is seventy eighty

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Speaker 1: percent who are having way too much extras. So they're

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Speaker 1: having the peanut butter, then they're having also the avocado

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Speaker 1: and the feta as well because they just throw that

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Speaker 1: in for good measure, and then they have salmon, and

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Speaker 1: then they plus have olive oil or avocado and the salad.

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Speaker 1: Then they have chicken thigh, and then on top of

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Speaker 1: that they might have eggs and bacon when they're eating.

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Speaker 1: So there's just all this layering effect. And when I

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Speaker 1: give feedback on the diary, I'm like, but there's chicken thigh,

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Speaker 1: and then you've had some chips, and then you've also

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Speaker 1: had a treat for like, it's just too much.

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Speaker 2: So how much is too much?

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Speaker 1: We model dietary fat intake based on total calorie intake,

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Speaker 1: so generally speaking, it's between twenty to thirty percent of

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Speaker 1: overall calorie intake. Twenty percent is quite low fat. The

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Speaker 1: Pretticen type diet of the nineteen eighties, whereas thirty is

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Speaker 1: more of a Mediterranean even up to forty percent. And

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Speaker 1: the way we balance the fat sound is generally speaking,

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Speaker 1: if you have a little bit more fat and a

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Speaker 1: bit more protein, you drop the carb down, and that's

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Speaker 1: a fairly nice model for weight control. So in amount,

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Speaker 1: it's very roughly for women forty to eighty grams of fat,

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Speaker 1: So obviously forty would be a smaller less active female.

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Speaker 1: For someone who is a teenager or very active female,

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Speaker 1: it maybe as high as eighty grams per day, and

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Speaker 1: then for men a bit higher, so maybe sixty even

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Speaker 1: up to one hundred if they're very large frames, so

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Speaker 1: big athletes who are biding a lot of calories, and

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Speaker 1: actually they'll have more fat just because they're eating a

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Speaker 1: greater volume of food. Now that sounds massively Anne, you

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Speaker 1: know you'd be like, I don't need eighty grams are fat,

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Speaker 1: But it's so easy to get, you know, like a

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Speaker 1: tablespoon of peanut butter's got like eight to twelve grams.

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Speaker 1: A quarter of an avocado, which is tiny, has got

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Speaker 1: eight grams a tablespoon of extravergin olive oil. So that

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Speaker 1: means that per meal if you add one added fat,

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Speaker 1: so that would include things like oily fish like salmon

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Speaker 1: or avocado, or olive oil or feta.

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Speaker 2: You're getting all you need.

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Speaker 1: So for people who include some dairy in their diet

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Speaker 1: or have eggs for breakfast, you've got some fat there.

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Speaker 1: You have a dressing on your salad at lunchtime or

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Speaker 1: choose av you've got your fat there. You have nuts

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Speaker 1: once a day, you've got your fat there. And then

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Speaker 1: you have your salmon for dinner. You've got your fat there.

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Speaker 1: So that is about sixty grams. You don't need to

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Speaker 1: proactively add extra. And the issue with this is as

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Speaker 1: soon as you have a high fat treat or eat

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Speaker 1: the uber eats we've just been speaking about, or you

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Speaker 1: go to tie, you get way more than that. You know,

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Speaker 1: a standard time meal it'd have twenty to thirty grams

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Speaker 1: of fat. A standard takeaway meal would have at least

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Speaker 1: thirty forty grams of fat. So you're getting more enough

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Speaker 1: than adding those foods in let alone without the treats

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Speaker 1: and the extras. And that's why it becomes too much.

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Speaker 1: And that's why people like Land and I are so

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Speaker 1: strict on things like meats and dairy, because if you

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Speaker 1: keep the meats really lean and choose tenderloins or chicken

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Speaker 1: breast rather than drumsticks and thighs. You just get rid

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Speaker 1: of some extra so that you clear out calories that

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Speaker 1: when you do have an indulgent meal or you want

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Speaker 1: to have a creamy pasta once a month, you've got

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Speaker 1: that to play with. So just counting one higher fat

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Speaker 1: ingredient per meal and then you will very easy keep

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Speaker 1: on track. Or you want sort of less than ten

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Speaker 1: percent fat if you're looking at a food, which is

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Speaker 1: why we don't like Halluomi, isn't it land because it's

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Speaker 1: thirty percent fat and people eat one hundred grabs.

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Speaker 3: Well you don't like hallumi, but I do.

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Speaker 2: I love it.

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Speaker 1: But so it just packs so much fat it's hard

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Speaker 1: to keep.

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Speaker 2: The portion down.

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Speaker 1: You know, you go to a cafe, they don't give

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Speaker 1: you a twenty gram serve, it's like one hundred grams,

400
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Speaker 1: and then that's like your total.

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Speaker 2: Daily fat for the day.

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Speaker 1: So there's just some really high levels. I see it

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Speaker 1: all the time with clients who do two eggs for

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Speaker 1: breakfast and bacon. It's like, okay, one egg and bacon

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Speaker 1: or HALLOOMI.

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Speaker 3: Cho vegetarian, big breakfast.

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Speaker 1: Yeah, one hundred percent avo homus, which you know, we

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Speaker 1: just don't have a table swim, we have the whole tub,

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Speaker 1: so that's sort of where it can very easily go in.

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Speaker 1: So if you're a fat phobic, maybe you're too low,

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Speaker 1: it's worth having a little check and adding some into

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Speaker 1: each meal because you won't lose weight if your fat's

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Speaker 1: too low, which sounds ridiculous, but you won't.

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Speaker 2: It's about the balance.

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Speaker 1: And then most people just tends to creep high, particularly

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Speaker 1: towards those weekend days.

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Speaker 3: Yeah, and for the I have a bunch of ladies

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Speaker 3: as well. If I start working with them, they're fat's

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Speaker 3: too low, and again you really notice it from a

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Speaker 3: hormone perspective. So I would say most people, but women

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Speaker 3: especially need about a grammar fat per kilo grammar body weight.

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Speaker 3: So if you're I don't know, seventy five kilo woman,

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Speaker 3: you probably need about seventy five grams of fat at

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Speaker 3: a minimum. Now, as you said, SUSI, people are in

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Speaker 3: two camps. Mostly they're far too much or they're far

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Speaker 3: too little. So it can be an idea to just

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Speaker 3: plug a rough day's intake into something like my fitness

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Speaker 3: Pal and really have a look. But I really do

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Speaker 3: feel like for my ladies for good hormone or control,

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Speaker 3: but cellular processes, hair, skin nails, that sort of thing.

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Speaker 3: You'll notice your hair is not optimal, your skin's drying out,

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Speaker 3: your nails are really brittle. If you don't have enough

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Speaker 3: fat in your diet, you definitely absolutely suffer from a

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Speaker 3: hormone perspective, but also like hair, skin nails, that sort

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Speaker 3: of thing. So I generally try to give my ladies

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Speaker 3: about a grammar fat perkilo or body weight.

437
00:18:37,480 --> 00:18:38,160
Speaker 2: That's a good tip.

438
00:18:38,200 --> 00:18:40,040
Speaker 1: And if the side of your husband makes you want

439
00:18:40,080 --> 00:18:43,160
Speaker 1: to your skin crawl, you might also have low hormones

440
00:18:43,160 --> 00:18:45,400
Speaker 1: because your fat it takes too low. So don't tell

441
00:18:45,480 --> 00:18:48,080
Speaker 1: him that because he'll be feed your avocado, But certainly

442
00:18:48,119 --> 00:18:50,960
Speaker 1: it impacts these sex hormones, so keep that in mind

443
00:18:51,000 --> 00:18:52,800
Speaker 1: if you tend to be more restrictive with your diet.

444
00:18:53,560 --> 00:18:55,800
Speaker 1: All right, Well, moving on the end to a very

445
00:18:56,240 --> 00:18:59,480
Speaker 1: interesting question that has popped up because we've heard a

446
00:18:59,480 --> 00:19:02,240
Speaker 1: lot in recent weeks about the weightless drug ozen Peak

447
00:19:02,280 --> 00:19:05,800
Speaker 1: and Wegovy, which are now pretty freely available in Australia,

448
00:19:05,840 --> 00:19:07,879
Speaker 1: and I think we will certainly take another look at

449
00:19:07,920 --> 00:19:10,320
Speaker 1: ozen Peak in the next couple of weeks because more

450
00:19:10,359 --> 00:19:12,959
Speaker 1: and more of my clients are using it and I

451
00:19:13,080 --> 00:19:14,840
Speaker 1: really want to talk about how you use it the

452
00:19:14,960 --> 00:19:16,960
Speaker 1: right way and what the risks are and what their

453
00:19:17,000 --> 00:19:20,560
Speaker 1: ideal use is. But linked to that, there was an

454
00:19:20,640 --> 00:19:24,359
Speaker 1: article published online that said, is this Nature's ozen peak?

455
00:19:24,440 --> 00:19:27,520
Speaker 1: And it's referring to the supplement berberine, And so we

456
00:19:27,560 --> 00:19:30,960
Speaker 1: had a listener question on the Nutrition Couch podcast Instagram page.

457
00:19:31,240 --> 00:19:34,040
Speaker 1: Is berberine worth a try? Is it the same as

458
00:19:34,080 --> 00:19:36,800
Speaker 1: ocean peak? So, first of all, what I will say

459
00:19:36,840 --> 00:19:39,560
Speaker 1: is ozen peak is a certain type of drug that

460
00:19:39,640 --> 00:19:42,440
Speaker 1: the semiglue tides which act on the pancreas to help

461
00:19:42,480 --> 00:19:46,800
Speaker 1: produce more insulin and also help with appetite control in

462
00:19:46,840 --> 00:19:47,399
Speaker 1: the gut.

463
00:19:48,119 --> 00:19:49,560
Speaker 2: Berberine is certainly not that.

464
00:19:49,680 --> 00:19:52,320
Speaker 1: So ozen peak is a semi glue tide and that

465
00:19:52,440 --> 00:19:54,760
Speaker 1: range of drugs, including with gov this is not what

466
00:19:54,840 --> 00:19:58,639
Speaker 1: berberine is. But berberine is an interesting one because it's

467
00:19:58,680 --> 00:20:00,760
Speaker 1: been around for quite a long time. So the fact

468
00:20:00,760 --> 00:20:02,600
Speaker 1: it's doing a bit of a resurgence, it's not new

469
00:20:02,720 --> 00:20:04,679
Speaker 1: like I want to think ten fifteen years ago we

470
00:20:04,720 --> 00:20:07,800
Speaker 1: had these discussions with endocrinologists about Burberine and the use

471
00:20:07,800 --> 00:20:10,920
Speaker 1: for weight control. It is a herbal it comes from plants.

472
00:20:10,920 --> 00:20:13,959
Speaker 1: It's a chemical that's found in plants and when concentrated,

473
00:20:13,960 --> 00:20:16,639
Speaker 1: there's evidence, a growing pool of evidence to show it

474
00:20:16,640 --> 00:20:19,600
Speaker 1: does have benefits for weight control. They're not quite sure

475
00:20:19,640 --> 00:20:23,119
Speaker 1: why it looks appears to reduce inflammation in the body.

476
00:20:23,119 --> 00:20:25,600
Speaker 1: It certainly has an impact on ld OR cholesterol levels,

477
00:20:26,040 --> 00:20:29,640
Speaker 1: inflammatory pathways, and some arguments around blood glucose control.

478
00:20:29,760 --> 00:20:31,440
Speaker 2: So what I will say.

479
00:20:31,280 --> 00:20:34,520
Speaker 1: About it is I think it's worth a try. There's

480
00:20:34,520 --> 00:20:36,520
Speaker 1: no evidence against it. It's not going to hurt you

481
00:20:36,960 --> 00:20:38,840
Speaker 1: as long as you stick to the recommended dose.

482
00:20:39,040 --> 00:20:39,880
Speaker 2: It's worth a try.

483
00:20:39,920 --> 00:20:41,840
Speaker 1: It's not going to see you lose twenty kilos, but

484
00:20:42,359 --> 00:20:44,720
Speaker 1: from a cellular perspective, there is some evidence to show

485
00:20:44,760 --> 00:20:48,440
Speaker 1: it's beneficial, particularly for those with resistance and blood gluecose issues.

486
00:20:48,800 --> 00:20:49,760
Speaker 2: It's not easy to get.

487
00:20:50,160 --> 00:20:53,560
Speaker 1: It retails for about seventy to one hundred dollars and

488
00:20:53,680 --> 00:20:55,760
Speaker 1: usually they come in from overseas. So I would suggest

489
00:20:55,800 --> 00:20:57,239
Speaker 1: if you are going to try it, making sure you're

490
00:20:57,280 --> 00:21:00,959
Speaker 1: sticking to a reasonably well known international brand, and you

491
00:21:01,000 --> 00:21:03,720
Speaker 1: certainly want to check the dose which recommendations are about

492
00:21:03,720 --> 00:21:06,080
Speaker 1: for one thousand to fifteen hundred milligrams serve per day.

493
00:21:06,960 --> 00:21:08,960
Speaker 1: Have I used it a lot with clients, Not really,

494
00:21:09,359 --> 00:21:12,360
Speaker 1: because I tend to get pretty good results diet wise anyway,

495
00:21:12,480 --> 00:21:14,399
Speaker 1: and if my clients are that insulin resistant, I'll have

496
00:21:14,400 --> 00:21:17,280
Speaker 1: them on met Forman or ozen Peak. But I think

497
00:21:17,280 --> 00:21:19,400
Speaker 1: if you've got cash and you want to try something herbal,

498
00:21:19,720 --> 00:21:22,520
Speaker 1: I have no reason to not other than it is.

499
00:21:22,600 --> 00:21:25,800
Speaker 1: It isn't inexpensive. We don't know exactly how it works,

500
00:21:26,560 --> 00:21:29,480
Speaker 1: but there seems to be some metabolic benefit from taking it,

501
00:21:29,560 --> 00:21:31,560
Speaker 1: so I sort of think, well, yeah, but it's certainly

502
00:21:31,600 --> 00:21:35,560
Speaker 1: not like ozen Peak. It's completely different, and so it's

503
00:21:35,600 --> 00:21:38,399
Speaker 1: so chemical implants that appears to have some anti inflammatory

504
00:21:38,400 --> 00:21:40,760
Speaker 1: benefits if you take it. But most people I see

505
00:21:40,760 --> 00:21:42,600
Speaker 1: who buy these supplements they take them for a week

506
00:21:42,680 --> 00:21:43,800
Speaker 1: or two and they're not consistent.

507
00:21:43,840 --> 00:21:46,600
Speaker 2: So it's really hard to also track if it is beneficial.

508
00:21:47,040 --> 00:21:48,600
Speaker 1: But it certainly won't hurt, and I don't have an

509
00:21:48,640 --> 00:21:51,280
Speaker 1: issue with it, and with my insturin resistant goals who

510
00:21:51,440 --> 00:21:53,160
Speaker 1: are younger, I think it's worth a try.

511
00:21:53,560 --> 00:21:55,679
Speaker 3: Yeah. Absolutely, it's a really interesting one, isn't it. And

512
00:21:55,920 --> 00:21:57,480
Speaker 3: I do like that. It is, you know, a plant

513
00:21:57,520 --> 00:22:00,000
Speaker 3: based it's a lot more natural. It's available as well.

514
00:22:00,080 --> 00:22:01,680
Speaker 3: You don't have to, you know, go get a scripted.

515
00:22:01,920 --> 00:22:04,760
Speaker 3: It is fairly expensive, like you did say, And I

516
00:22:04,800 --> 00:22:06,320
Speaker 3: was just doing a little bit of research before, and

517
00:22:06,400 --> 00:22:09,040
Speaker 3: it does seem to work on some sort of level,

518
00:22:09,200 --> 00:22:11,199
Speaker 3: like of the hormone in your brain that tends to

519
00:22:11,200 --> 00:22:14,240
Speaker 3: detect the feeling of fullness that people have, So it

520
00:22:14,400 --> 00:22:16,840
Speaker 3: seems to make people feel a little bit more full

521
00:22:16,880 --> 00:22:19,480
Speaker 3: and satisfied after dinner. That's sort of all after meals.

522
00:22:19,720 --> 00:22:21,960
Speaker 3: That's sort of how the I guess the clinical effects

523
00:22:22,040 --> 00:22:24,000
Speaker 3: seems to work. But like you said, they just don't

524
00:22:24,080 --> 00:22:26,080
Speaker 3: quite know, Like I think, it does need a lot

525
00:22:26,119 --> 00:22:28,160
Speaker 3: more studies. Put it that way. But it was really

526
00:22:28,160 --> 00:22:31,400
Speaker 3: interesting because there was actually a scientific meta analysis published

527
00:22:31,400 --> 00:22:34,480
Speaker 3: in Clinical Nutrition of this plant based what we can

528
00:22:34,520 --> 00:22:37,560
Speaker 3: call it supplement, and it basically concluded that it was

529
00:22:37,600 --> 00:22:39,800
Speaker 3: a small study, but it did say it led to

530
00:22:40,040 --> 00:22:43,119
Speaker 3: small to modest weight loss in people who were obese.

531
00:22:43,280 --> 00:22:45,159
Speaker 3: But when you really look at the number, Susie, it

532
00:22:45,200 --> 00:22:48,200
Speaker 3: was three kilos. So is it worth a try? Yeah, potentially,

533
00:22:48,200 --> 00:22:49,880
Speaker 3: but it's not going to be dropping you know, ten

534
00:22:49,960 --> 00:22:52,960
Speaker 3: twenty thirty kilos. If your goal is to lose, you know,

535
00:22:53,080 --> 00:22:55,680
Speaker 3: anything more than about five you're probably not going to

536
00:22:55,720 --> 00:22:57,840
Speaker 3: get that great effects from it. I mean of the

537
00:22:57,880 --> 00:23:00,359
Speaker 3: average weight loss in this you know meta and the

538
00:23:00,560 --> 00:23:03,680
Speaker 3: three kilos from the obese population, it's not a lot

539
00:23:03,680 --> 00:23:05,439
Speaker 3: on the grand scheme of things like It's definitely not

540
00:23:05,560 --> 00:23:09,080
Speaker 3: the five percent we would call clinical significance in a

541
00:23:09,119 --> 00:23:11,800
Speaker 3: weight loss study. Put it that way, So, as you said,

542
00:23:11,840 --> 00:23:13,400
Speaker 3: I don't think it's going to harm you. It's well

543
00:23:13,400 --> 00:23:14,800
Speaker 3: worth a try, but it's not just going to be

544
00:23:14,800 --> 00:23:16,880
Speaker 3: a magic pill. You can't just take that and continue

545
00:23:16,920 --> 00:23:19,880
Speaker 3: with your crappy diet and not exercising. You've absolutely got

546
00:23:19,880 --> 00:23:22,080
Speaker 3: to do everything. You've got to start moving your body more.

547
00:23:22,160 --> 00:23:24,439
Speaker 3: You're going to make some great nutrition choices, and you

548
00:23:24,480 --> 00:23:26,280
Speaker 3: can add this in as a little bit of an

549
00:23:26,280 --> 00:23:28,600
Speaker 3: extra boost because it's certainly not going to do much

550
00:23:28,720 --> 00:23:31,320
Speaker 3: just alone. And there are a couple of side effects

551
00:23:31,359 --> 00:23:33,879
Speaker 3: I just wanted to reference as well. People are reporting

552
00:23:33,920 --> 00:23:37,400
Speaker 3: things like either diarrhea or constipation, sometimes a little bit

553
00:23:37,400 --> 00:23:39,919
Speaker 3: more gas, and other types of stomach issues as well,

554
00:23:40,080 --> 00:23:41,879
Speaker 3: So you really need to be sure you're taking the

555
00:23:42,040 --> 00:23:45,200
Speaker 3: recommended amount on the label, you're either working in combination

556
00:23:45,320 --> 00:23:48,960
Speaker 3: with your doctor or your dietitian or your nutritionist or

557
00:23:48,960 --> 00:23:52,639
Speaker 3: your health professional, because there was a little disclaim in

558
00:23:52,680 --> 00:23:56,040
Speaker 3: the study that large quantities can actually prove fatal. So,

559
00:23:56,280 --> 00:23:58,879
Speaker 3: just like anything, because it is plant based does not

560
00:23:59,000 --> 00:24:01,119
Speaker 3: mean that it is completely safe. You need to be

561
00:24:01,240 --> 00:24:04,600
Speaker 3: very careful if you're taking huge dose of this. Absolutely

562
00:24:04,600 --> 00:24:07,399
Speaker 3: not for children or teens, absolutely not, And definitely I

563
00:24:07,400 --> 00:24:09,600
Speaker 3: wouldn't touch it if you are pregnant or breastfeeding or

564
00:24:09,640 --> 00:24:12,240
Speaker 3: anything like that, or if you're immunocompromise. I would just

565
00:24:12,280 --> 00:24:14,320
Speaker 3: say this is for healthy adults who have struggled as

566
00:24:14,359 --> 00:24:17,800
Speaker 3: weight loss in combination with a healthy diet and lifestyle

567
00:24:17,840 --> 00:24:20,600
Speaker 3: and the recommended doses on the label, because I think

568
00:24:20,600 --> 00:24:23,080
Speaker 3: how we can round out the potty today, Susie, nice

569
00:24:23,080 --> 00:24:24,320
Speaker 3: little disclaimer.

570
00:24:24,920 --> 00:24:26,199
Speaker 2: Very good. I like it all right.

571
00:24:26,240 --> 00:24:27,800
Speaker 1: Well, that brings us to the end of the Nutrition

572
00:24:27,960 --> 00:24:30,640
Speaker 1: Couch podcast for another Sunday. Please keep telling your friends

573
00:24:30,680 --> 00:24:33,200
Speaker 1: about us so we can continue to grow. And we've

574
00:24:33,240 --> 00:24:35,360
Speaker 1: got a few new products on our website, so check

575
00:24:35,359 --> 00:24:37,760
Speaker 1: them out at the Nutritioncouch dot com and we will

576
00:24:37,760 --> 00:24:41,720
Speaker 1: see you on Wednesday for our weekly motivational episode Drop

577
00:24:41,880 --> 00:24:43,919
Speaker 1: have a great week,