1 00:00:00,840 --> 00:00:02,600 Speaker 1: If I told you that it may be possible to 2 00:00:02,640 --> 00:00:05,160 Speaker 1: live until you're one hundred and twenty, what about even 3 00:00:05,200 --> 00:00:07,640 Speaker 1: one hundred and thirty? Would you be keen to know more? 4 00:00:08,160 --> 00:00:10,560 Speaker 1: What if I then told you that all you needed 5 00:00:10,600 --> 00:00:12,560 Speaker 1: to do was give up the food with the peas 6 00:00:12,560 --> 00:00:17,280 Speaker 1: in your life, potato, pizza, pasta protein, would that extra 7 00:00:17,360 --> 00:00:20,560 Speaker 1: forty to fifty years actually be worth it? On today's 8 00:00:20,600 --> 00:00:23,880 Speaker 1: episode of The Nutrition Couch, we discuss a longevity experts 9 00:00:23,960 --> 00:00:26,560 Speaker 1: thoughts on the diet changes we may need to make 10 00:00:26,680 --> 00:00:27,880 Speaker 1: in order to live. 11 00:00:27,760 --> 00:00:28,840 Speaker 2: A whole lot longer. 12 00:00:29,440 --> 00:00:32,680 Speaker 1: Hi, I'm Leanne Ward and I'm Sizzyburrow, and together we 13 00:00:32,680 --> 00:00:35,480 Speaker 1: bring you The Nutrition Couch, the weekly podcast that keeps 14 00:00:35,520 --> 00:00:37,320 Speaker 1: you up to date with everything that you need to 15 00:00:37,360 --> 00:00:39,920 Speaker 1: know in the world of nutrition as well as eating 16 00:00:39,960 --> 00:00:42,839 Speaker 1: to live longer. We dive deep into protein and what 17 00:00:42,920 --> 00:00:45,760 Speaker 1: are the best sources of protein powders. We share the 18 00:00:45,800 --> 00:00:48,080 Speaker 1: differences between all the different types of products that you 19 00:00:48,080 --> 00:00:50,239 Speaker 1: can find in the supermarkets. 20 00:00:49,560 --> 00:00:50,680 Speaker 2: And the house breed stores. 21 00:00:50,840 --> 00:00:53,440 Speaker 1: And I found a new product guaranteed to help your 22 00:00:53,440 --> 00:00:56,840 Speaker 1: gut end your bows and our listener question is all 23 00:00:56,880 --> 00:00:58,320 Speaker 1: about vegetable oil. 24 00:00:58,440 --> 00:01:00,040 Speaker 2: So to kick up today, Susie. 25 00:01:00,120 --> 00:01:03,720 Speaker 1: We are talking a little bit about a longevity experts 26 00:01:03,800 --> 00:01:07,520 Speaker 1: opinion on what did he call them, the Five Peers. 27 00:01:07,600 --> 00:01:09,479 Speaker 1: Very controversial, it is. 28 00:01:09,520 --> 00:01:11,840 Speaker 3: I thought this was just a fun article because it 29 00:01:11,840 --> 00:01:15,240 Speaker 3: really targeted some specific food and of course there's a 30 00:01:15,319 --> 00:01:18,600 Speaker 3: lot of interest out there, particularly I think for people 31 00:01:18,640 --> 00:01:21,479 Speaker 3: who have got time, energy, money to think a lot 32 00:01:21,520 --> 00:01:25,440 Speaker 3: about this about ways they can promote longevity. And of course, 33 00:01:25,480 --> 00:01:29,640 Speaker 3: looking back five or ten years, certainly the fasting regimes 34 00:01:29,680 --> 00:01:34,320 Speaker 3: evolved from studies looking at longer lifespans and healthier cells, 35 00:01:34,920 --> 00:01:36,680 Speaker 3: and so it does tend to be a bit of 36 00:01:36,720 --> 00:01:39,040 Speaker 3: a buzz word people talk about. I don't know about 37 00:01:39,040 --> 00:01:40,800 Speaker 3: one hundred and twenty one hundred and thirty. I feel 38 00:01:40,840 --> 00:01:43,920 Speaker 3: like that tonight as we record. But I just think 39 00:01:43,959 --> 00:01:46,600 Speaker 3: it's interesting to see what some of the experts are saying. 40 00:01:46,600 --> 00:01:49,240 Speaker 3: So this has taken from a Yahoo article that popped 41 00:01:49,320 --> 00:01:53,560 Speaker 3: up in Nutrition News, and it was published and talked 42 00:01:53,600 --> 00:01:56,160 Speaker 3: about in the New York Times when he was giving 43 00:01:56,200 --> 00:01:59,000 Speaker 3: some commentary on some factors that he researches and looks 44 00:01:59,040 --> 00:02:02,560 Speaker 3: at in terms of life longevity. And he's actually a 45 00:02:02,560 --> 00:02:06,720 Speaker 3: professor of gerontology and a director of the US Southern 46 00:02:06,720 --> 00:02:11,120 Speaker 3: California Longevity Institute, and they actually have a really proactive 47 00:02:11,240 --> 00:02:12,000 Speaker 3: training center. 48 00:02:12,040 --> 00:02:13,680 Speaker 4: I think they've got Colory nutrition there. 49 00:02:13,720 --> 00:02:16,240 Speaker 3: They do a lot about food and longer life and 50 00:02:16,240 --> 00:02:18,880 Speaker 3: healthier and so they've sort of taken some of the 51 00:02:18,919 --> 00:02:21,760 Speaker 3: information from the Blue Zones, which is of course looking 52 00:02:21,800 --> 00:02:23,959 Speaker 3: at the countries that are most likely to live into 53 00:02:24,000 --> 00:02:26,160 Speaker 3: one hundred and there's some certain patterns of eating. 54 00:02:26,720 --> 00:02:28,720 Speaker 4: But this expert Longo is. 55 00:02:28,639 --> 00:02:32,519 Speaker 3: His name, that he talks about the five poisonous peas 56 00:02:33,040 --> 00:02:37,160 Speaker 3: that are shortening the lifespan of European adolescents, that he 57 00:02:37,240 --> 00:02:39,760 Speaker 3: observes such profound differences. 58 00:02:39,160 --> 00:02:40,080 Speaker 4: In their eating habits. 59 00:02:40,120 --> 00:02:43,760 Speaker 3: So the five peas a pizza, pasta, protein, potatoes, and 60 00:02:43,800 --> 00:02:46,920 Speaker 3: panae which is the Italian word for bread. When I 61 00:02:46,960 --> 00:02:49,240 Speaker 3: sent this through to you earlier today, you were like, hell, no, 62 00:02:51,320 --> 00:02:53,480 Speaker 3: I'm happy to diet eighty if I can eat all 63 00:02:53,480 --> 00:02:56,320 Speaker 3: those food which I think many of our listeners would 64 00:02:56,320 --> 00:02:59,839 Speaker 3: agree with. Certainly, it's not necessarily about a definite nobe 65 00:03:00,000 --> 00:03:02,639 Speaker 3: whose traditionally European culture have included a lot of those foods. 66 00:03:02,680 --> 00:03:05,600 Speaker 3: But the point he was making, and he has a 67 00:03:05,600 --> 00:03:07,720 Speaker 3: lot of it authored in The Longevity Diet, which is 68 00:03:07,760 --> 00:03:12,240 Speaker 3: his work is that the way younger generations are eating 69 00:03:12,280 --> 00:03:16,000 Speaker 3: those foods now is really negative when it comes to health, 70 00:03:16,040 --> 00:03:17,880 Speaker 3: and certainly there's a lot of evidence around that. So 71 00:03:17,960 --> 00:03:21,480 Speaker 3: for example, and certainly in Australia, you know, pizza is 72 00:03:21,480 --> 00:03:23,960 Speaker 3: not a single slice that you would get. In Italy, 73 00:03:24,080 --> 00:03:25,880 Speaker 3: you know, people eat a whole pizza. I had an 74 00:03:25,960 --> 00:03:27,560 Speaker 3: argument with the client today about how they did not 75 00:03:27,680 --> 00:03:30,720 Speaker 3: need a whole pizza and the same You know, pasta 76 00:03:30,760 --> 00:03:33,200 Speaker 3: serves are enormous here. You know, they're not a little 77 00:03:33,200 --> 00:03:35,960 Speaker 3: idente dish which is a lower GI for a start. 78 00:03:36,280 --> 00:03:38,880 Speaker 3: There are a massive plate of often creamy, heavy sources, 79 00:03:38,880 --> 00:03:42,480 Speaker 3: things like heavy meats through them. Protein's an interesting one 80 00:03:42,680 --> 00:03:44,880 Speaker 3: because we bang on a lot about protein and how 81 00:03:44,920 --> 00:03:47,360 Speaker 3: positive it is for health, and particularly working with women, 82 00:03:47,440 --> 00:03:49,920 Speaker 3: how important it is that they get adequate protein to 83 00:03:50,000 --> 00:03:53,680 Speaker 3: prevent muscle losses we move throughout our older years. But 84 00:03:53,840 --> 00:03:57,280 Speaker 3: in that context, when you look specifically at cellular health 85 00:03:57,280 --> 00:04:02,520 Speaker 3: and aging, high protein diets, specifically high protein Western diets, 86 00:04:02,520 --> 00:04:05,600 Speaker 3: which is often high fat as well. So if you 87 00:04:05,680 --> 00:04:09,480 Speaker 3: have lean protein so chicken, breast, whitefish, that's not the problem. 88 00:04:10,480 --> 00:04:13,280 Speaker 3: Usually people in a Western diet are having big slabs 89 00:04:13,560 --> 00:04:15,640 Speaker 3: of red meat that also comes with a lot of fat, 90 00:04:15,760 --> 00:04:18,800 Speaker 3: so that higher protein intakes also associated with a higher 91 00:04:18,839 --> 00:04:22,920 Speaker 3: fat intake. So that's where the negativity comes from. Potatoes. Now, 92 00:04:22,960 --> 00:04:25,120 Speaker 3: there's nothing wrong with a jacket spud, but let's be honest, 93 00:04:25,160 --> 00:04:27,960 Speaker 3: most potatoes not consumed like that around the world. Potatoes 94 00:04:28,040 --> 00:04:31,520 Speaker 3: usually fries chips. You know, just think how many meals 95 00:04:31,560 --> 00:04:33,360 Speaker 3: you have where there's fries and chips on off, or 96 00:04:33,440 --> 00:04:37,640 Speaker 3: or they're aside, like just regularly mashed and process forms, 97 00:04:37,880 --> 00:04:41,360 Speaker 3: or in of course potato snacks. So potato chips, you know, 98 00:04:41,680 --> 00:04:44,960 Speaker 3: as heavy in supermarkets is a popular snack food as well. 99 00:04:45,440 --> 00:04:48,120 Speaker 3: And pane, which is bread. Of course, now traditional if 100 00:04:48,120 --> 00:04:50,480 Speaker 3: you had a sour dough loaf a sliced data problem, 101 00:04:50,480 --> 00:04:52,000 Speaker 3: but again that's not how we eat bread. Is that 102 00:04:52,040 --> 00:04:55,520 Speaker 3: we eat bread thick slices or processed as wraps or 103 00:04:55,880 --> 00:04:59,000 Speaker 3: heavy sour doughs that are enormous. So the point he 104 00:04:59,080 --> 00:05:02,279 Speaker 3: was making is not specifically those foods are bad, but 105 00:05:02,400 --> 00:05:05,479 Speaker 3: the way we generally eat them is not healthy for us. 106 00:05:05,520 --> 00:05:06,880 Speaker 3: And I think that's a fair call. I think it's 107 00:05:06,880 --> 00:05:09,680 Speaker 3: safe to say that when we're assessing diets or observing 108 00:05:09,680 --> 00:05:12,520 Speaker 3: people's food consumption patterns in a food court. If you 109 00:05:12,520 --> 00:05:16,560 Speaker 3: look at the way they're eating pizza, pasta, potato, bread 110 00:05:16,880 --> 00:05:20,200 Speaker 3: and protein, none of it's ideal. So I think he 111 00:05:20,240 --> 00:05:22,479 Speaker 3: actually makes a really good point in terms of the 112 00:05:22,520 --> 00:05:24,839 Speaker 3: way we do those foods needs a lot of work 113 00:05:24,880 --> 00:05:28,360 Speaker 3: for the average person if we are to follow the 114 00:05:28,400 --> 00:05:31,839 Speaker 3: steps to a longer, healthier life, which is a lower 115 00:05:31,880 --> 00:05:35,080 Speaker 3: calorie diet. You know, fasting regimes that promote twenty five 116 00:05:35,080 --> 00:05:38,960 Speaker 3: percent less calories is what's related to longevity, much higher 117 00:05:38,960 --> 00:05:42,799 Speaker 3: intake of fresh fruits and vegetables, very little processed foods. 118 00:05:42,839 --> 00:05:45,159 Speaker 3: So yeah, I think it was just quite a novel 119 00:05:45,160 --> 00:05:47,320 Speaker 3: way of reminding everyone that a lot of those core 120 00:05:47,360 --> 00:05:50,440 Speaker 3: food groups that slip in are not consumed in the 121 00:05:50,480 --> 00:05:52,960 Speaker 3: best way when it comes to health and longevity. 122 00:05:53,839 --> 00:05:55,719 Speaker 1: And I think for a lot of us, we think 123 00:05:55,800 --> 00:05:58,120 Speaker 1: we're doing pretty much the right things. But I have 124 00:05:58,279 --> 00:06:00,840 Speaker 1: quite a few clients that are quite shocked when I initially, 125 00:06:00,880 --> 00:06:02,799 Speaker 1: when I start working with them, I get them to record, 126 00:06:02,920 --> 00:06:05,520 Speaker 1: like what they're currently eating, what they currently like, what 127 00:06:05,600 --> 00:06:08,160 Speaker 1: you know, what a typical day or a weekend looks like. 128 00:06:08,240 --> 00:06:11,000 Speaker 1: And sometimes the response back as well, it's quite you know, 129 00:06:11,040 --> 00:06:13,480 Speaker 1: it's quite shocking or enlightening to see it written down, 130 00:06:13,520 --> 00:06:15,479 Speaker 1: because I didn't think that I was doing all that bad, 131 00:06:15,520 --> 00:06:17,080 Speaker 1: but when I see it written down, you know, the 132 00:06:17,160 --> 00:06:18,880 Speaker 1: wines that begin in a few times a week are 133 00:06:18,880 --> 00:06:20,880 Speaker 1: actually eat out more than I thought that I did, 134 00:06:21,160 --> 00:06:23,360 Speaker 1: or you know, too often we you know, revert back 135 00:06:23,400 --> 00:06:25,520 Speaker 1: to Uber eats or ordering it on Friday because the 136 00:06:25,520 --> 00:06:28,520 Speaker 1: whole family is quite tired. So it can be something 137 00:06:28,560 --> 00:06:30,560 Speaker 1: that I feel like a lot of Ossies think we're 138 00:06:30,560 --> 00:06:33,080 Speaker 1: doing better than we actually are when it comes to 139 00:06:33,120 --> 00:06:36,080 Speaker 1: a good, well balanced diet. But I certainly will never 140 00:06:36,120 --> 00:06:38,440 Speaker 1: be one to recommend giving out bread and potato and 141 00:06:38,480 --> 00:06:41,400 Speaker 1: pasta and pizza. It is all in moderation, but I 142 00:06:41,400 --> 00:06:44,480 Speaker 1: feel like the moderation message for most Aussies has probably 143 00:06:45,000 --> 00:06:47,560 Speaker 1: been skewed in the opposite way. Whereas I think a 144 00:06:47,560 --> 00:06:49,599 Speaker 1: lot of us kind of think or hope we're doing 145 00:06:49,640 --> 00:06:51,799 Speaker 1: that eighty twenty, which is what a lot of dietitians 146 00:06:51,839 --> 00:06:54,680 Speaker 1: would consider moderation, but I think in reality, most of 147 00:06:54,760 --> 00:06:57,719 Speaker 1: us are probably doing you know, sixty forty at best. 148 00:06:57,800 --> 00:06:59,960 Speaker 1: So you know, the research shows it's ninety five percent 149 00:07:00,080 --> 00:07:02,120 Speaker 1: of astraiants aren't eating enough vegetables. So if we're not 150 00:07:02,160 --> 00:07:05,479 Speaker 1: eating enough vegetables. What are we replacing that with? Probably 151 00:07:05,560 --> 00:07:09,280 Speaker 1: far more pizza, pasta, potato bread than we ideally should 152 00:07:09,320 --> 00:07:11,400 Speaker 1: be having. So it's not about cutting it out altogether. 153 00:07:11,440 --> 00:07:13,480 Speaker 1: We don't like that black or white, yes or no 154 00:07:13,640 --> 00:07:16,520 Speaker 1: kind of message. We like that balance and moderation, but 155 00:07:16,560 --> 00:07:19,240 Speaker 1: there certainly needs to be far less processed foods going 156 00:07:19,280 --> 00:07:22,160 Speaker 1: in and far more fruits and vegetables going in because 157 00:07:22,160 --> 00:07:23,960 Speaker 1: we know the research shows as we're just not eating 158 00:07:24,080 --> 00:07:26,000 Speaker 1: enough of those whole food based ingredients. 159 00:07:26,480 --> 00:07:29,120 Speaker 3: And going back to that sixty forty, a lot of 160 00:07:29,120 --> 00:07:31,200 Speaker 3: it comes because you're buying food away from the home. 161 00:07:31,800 --> 00:07:34,880 Speaker 3: So I just did an article on takeaway food. Sixty 162 00:07:34,920 --> 00:07:37,720 Speaker 3: eight percent of Australians will eat takeaway on any given 163 00:07:37,800 --> 00:07:41,000 Speaker 3: week as a result of food availability and ease, even 164 00:07:41,040 --> 00:07:44,640 Speaker 3: though we've discussed previously how expensive takeaway food is or 165 00:07:44,800 --> 00:07:47,280 Speaker 3: buying any food. So whenever you're at a cafe at 166 00:07:47,320 --> 00:07:49,800 Speaker 3: a food court picking out something on the run, think 167 00:07:49,800 --> 00:07:54,440 Speaker 3: about what is the dominant foods there. Sushi, it's white rice, sandwiches, 168 00:07:54,480 --> 00:07:59,160 Speaker 3: it's Turkish bread or wraps, fast food, fries, processed bread 169 00:07:59,160 --> 00:08:02,560 Speaker 3: as the buns like as soon as you take away control, 170 00:08:02,680 --> 00:08:05,200 Speaker 3: which many of us have to do or do because 171 00:08:05,200 --> 00:08:07,880 Speaker 3: we're under the pump so much. Time wise, the choices 172 00:08:07,920 --> 00:08:11,040 Speaker 3: available to us are not generally good quality. So one 173 00:08:11,120 --> 00:08:14,440 Speaker 3: of the easiest ways to improve your overall nutrition is 174 00:08:14,480 --> 00:08:16,880 Speaker 3: trying and reduce the amount of food you do. Pick 175 00:08:16,960 --> 00:08:19,120 Speaker 3: up away from the home and start to pack things 176 00:08:19,200 --> 00:08:21,680 Speaker 3: and take them with you. It's coming into holidays or 177 00:08:21,680 --> 00:08:24,760 Speaker 3: in holidays for school road trips, take things with you. 178 00:08:24,760 --> 00:08:27,160 Speaker 3: If you're going to theme parks, take supplies, because as 179 00:08:27,200 --> 00:08:30,239 Speaker 3: soon as you're buying things at airports away from the home, 180 00:08:30,400 --> 00:08:32,760 Speaker 3: take away fast food, even if it's a healthier version, 181 00:08:33,280 --> 00:08:35,240 Speaker 3: it's still got those peas in it, you know, not 182 00:08:35,320 --> 00:08:37,440 Speaker 3: the healthy form of any of those foods. So that's 183 00:08:37,440 --> 00:08:39,960 Speaker 3: a big step and really trying to limit, you know, 184 00:08:40,000 --> 00:08:42,120 Speaker 3: how many times a week you do eat out and say, well, 185 00:08:42,280 --> 00:08:43,520 Speaker 3: once a week we are going to go to the 186 00:08:43,559 --> 00:08:45,560 Speaker 3: great tie around the corner and have a lovely meal. 187 00:08:45,920 --> 00:08:47,760 Speaker 3: But in the week we are going to actually have 188 00:08:47,800 --> 00:08:49,480 Speaker 3: things we prepare at home where we can keep in 189 00:08:49,520 --> 00:08:52,560 Speaker 3: control of those baseline carbohydrates and say, make a healthier 190 00:08:52,600 --> 00:08:55,600 Speaker 3: pizza at home, or have our potato whole rather than 191 00:08:55,640 --> 00:08:58,000 Speaker 3: fries or mashed potato when I'm out at a club. 192 00:08:58,040 --> 00:09:00,600 Speaker 3: All those things really add up because they're the baseline 193 00:09:00,600 --> 00:09:03,280 Speaker 3: diet and you want that foundation to be very, very strong. 194 00:09:03,320 --> 00:09:06,040 Speaker 3: And if you can get your bread, your choice of cereal, 195 00:09:06,600 --> 00:09:09,000 Speaker 3: your lean protein at home is the other one. So 196 00:09:09,040 --> 00:09:11,920 Speaker 3: things like chicken breast versus chicken thighs and drumsticks, which 197 00:09:11,960 --> 00:09:15,200 Speaker 3: again a rife on takeaway menus, that's going to make 198 00:09:15,240 --> 00:09:18,400 Speaker 3: a profound difference on your baseline nutrition. So that's the 199 00:09:18,440 --> 00:09:21,360 Speaker 3: easiest way to do it without canning calories or making choices. 200 00:09:21,760 --> 00:09:24,079 Speaker 3: Just eat out less and take your food supplies when 201 00:09:24,120 --> 00:09:27,680 Speaker 3: you can, and your nutrition will be improved exponentially. 202 00:09:28,880 --> 00:09:32,320 Speaker 1: Absolutely, So our next segment Susie talking about more of 203 00:09:32,360 --> 00:09:35,600 Speaker 1: these convenient options. We wanted to chat about the difference 204 00:09:35,760 --> 00:09:38,120 Speaker 1: in the different types of protein powders because I get 205 00:09:38,160 --> 00:09:40,040 Speaker 1: a lot of questions online when people say to me, 206 00:09:40,280 --> 00:09:43,520 Speaker 1: what's the difference between a WPI or WPC Should I 207 00:09:43,559 --> 00:09:46,160 Speaker 1: be taking vegan protein? Like it's more naturally, it's more clean, 208 00:09:46,280 --> 00:09:48,560 Speaker 1: isn't it better, isn't it superior? So we thought it 209 00:09:48,640 --> 00:09:50,320 Speaker 1: was about time that we had to chat about the 210 00:09:50,360 --> 00:09:53,839 Speaker 1: differences in protein powders because we have basically covered on 211 00:09:54,120 --> 00:09:56,400 Speaker 1: a couple of segments, Now why we would use a 212 00:09:56,440 --> 00:09:58,960 Speaker 1: protein powder and why we would recommend a protein powder. 213 00:09:59,120 --> 00:10:00,760 Speaker 1: So I do think it's a really nice little chat 214 00:10:00,800 --> 00:10:02,800 Speaker 1: SUSI today to talk about the differences. 215 00:10:02,880 --> 00:10:04,320 Speaker 2: So I think probably. 216 00:10:03,960 --> 00:10:06,800 Speaker 1: The biggest or most well known protein powder is the 217 00:10:06,840 --> 00:10:09,240 Speaker 1: way protein powders. You've got to you've got way protein 218 00:10:09,280 --> 00:10:12,480 Speaker 1: concentrate and way protein isolate. So there are a few 219 00:10:12,480 --> 00:10:14,720 Speaker 1: differences between these two types, so we call them a 220 00:10:14,800 --> 00:10:18,120 Speaker 1: WPC for the concentrate and a WPI for the isolate. 221 00:10:18,360 --> 00:10:20,440 Speaker 1: And basically the difference is in sort of like the 222 00:10:20,480 --> 00:10:23,640 Speaker 1: processing method or how it's made. So when the liquid 223 00:10:23,679 --> 00:10:26,040 Speaker 1: which is the way is collected, as so when you 224 00:10:26,040 --> 00:10:29,760 Speaker 1: make cheese or yogurt, it basically leaves this byproduct of 225 00:10:29,840 --> 00:10:33,080 Speaker 1: liquid way afterwards, so they collect that liquid way, it 226 00:10:33,160 --> 00:10:35,480 Speaker 1: undergoes a little bit of a processing step and it 227 00:10:35,559 --> 00:10:40,080 Speaker 1: produces a leftover powder. Now, when they're sufficient protein concentrate 228 00:10:40,200 --> 00:10:44,040 Speaker 1: in this leftover waypowder, the liquids then dried to form 229 00:10:44,200 --> 00:10:48,119 Speaker 1: a way concentrate powder. Now that WPC, that wigy concentrate 230 00:10:48,200 --> 00:10:51,880 Speaker 1: powder is made up of about eighty percent protein by weight. 231 00:10:52,320 --> 00:10:55,360 Speaker 1: The remaining twenty percent of the way concentrate powder contains 232 00:10:55,440 --> 00:10:57,319 Speaker 1: the carbohydrates in the facts, and they tend to get 233 00:10:57,360 --> 00:10:58,920 Speaker 1: rid of that and they use the bulk of the 234 00:10:58,960 --> 00:11:02,520 Speaker 1: protein powder to make something like a protein powder. Now, 235 00:11:02,520 --> 00:11:05,800 Speaker 1: the difference in that last processing step between a protein 236 00:11:05,880 --> 00:11:09,840 Speaker 1: concentrate and a protein isolate is they further refine that 237 00:11:10,000 --> 00:11:13,200 Speaker 1: isolate powder, so it's more likely to be ninety or 238 00:11:13,280 --> 00:11:16,560 Speaker 1: ninety two three percent protein weight for weight, so they 239 00:11:16,559 --> 00:11:19,520 Speaker 1: get rid of a little bit extra carbohydrate and fat. 240 00:11:19,720 --> 00:11:22,840 Speaker 1: So a wig protein isolate and concentrate are fairly similar, 241 00:11:23,080 --> 00:11:25,440 Speaker 1: but I would say that a way protein isolate is 242 00:11:25,520 --> 00:11:29,000 Speaker 1: more superior, particularly if the goal is fat loss, because 243 00:11:29,000 --> 00:11:31,840 Speaker 1: it's lower in calories in carbs and lower in fat 244 00:11:31,880 --> 00:11:34,320 Speaker 1: as well, and a higher protein content. So like I 245 00:11:34,320 --> 00:11:36,880 Speaker 1: said in my client's suzy, you're getting more bang fear bucks. 246 00:11:36,960 --> 00:11:39,480 Speaker 1: So why a lot of people take a protein powder 247 00:11:39,600 --> 00:11:41,520 Speaker 1: is to boost the protein in my diet. I mean, 248 00:11:41,520 --> 00:11:43,480 Speaker 1: that's the only reason I recommend it to my client. 249 00:11:43,679 --> 00:11:45,520 Speaker 1: So if I'm trying to boost the protein in my 250 00:11:45,520 --> 00:11:48,360 Speaker 1: client's diet, I don't need them having a protein powder 251 00:11:48,440 --> 00:11:51,199 Speaker 1: with you know, extra fats and an extra carbohydrates and 252 00:11:51,240 --> 00:11:53,520 Speaker 1: extra sugars in it. I purely just want as much 253 00:11:53,559 --> 00:11:55,800 Speaker 1: protein as I can get out of the powder, and 254 00:11:55,840 --> 00:11:58,680 Speaker 1: I'll build that powder into a recipe to make that 255 00:11:58,720 --> 00:12:01,640 Speaker 1: a really nice nutritionally balad recipe. So I prefer a 256 00:12:01,760 --> 00:12:04,640 Speaker 1: WPI because it is leaner in calories and higher in 257 00:12:04,720 --> 00:12:08,400 Speaker 1: protein than WPC. Where I might use a WPC is 258 00:12:08,400 --> 00:12:11,199 Speaker 1: for a client that needs to gain weight that you 259 00:12:11,240 --> 00:12:13,240 Speaker 1: know has a little bit of an extra you know, energy, 260 00:12:13,520 --> 00:12:17,120 Speaker 1: higher energy demands or availability within their data, within their training, 261 00:12:17,480 --> 00:12:20,439 Speaker 1: or somebody I would use a WPI. Again, I think 262 00:12:20,480 --> 00:12:22,880 Speaker 1: it's superior because it is just that little bit cleaner 263 00:12:23,160 --> 00:12:25,320 Speaker 1: and it is actually lower in lactose as well. So 264 00:12:25,679 --> 00:12:29,720 Speaker 1: both types of weight WPC and WPI are both dairy based. 265 00:12:29,760 --> 00:12:32,280 Speaker 1: So if you're somebody that doesn't want to drink dairy 266 00:12:32,360 --> 00:12:34,719 Speaker 1: or can't, like you've got an allergy or something, neither of. 267 00:12:34,640 --> 00:12:35,719 Speaker 2: These would be appropriate. 268 00:12:35,880 --> 00:12:39,040 Speaker 1: But a way, protein isolate is lower in lactose, and 269 00:12:39,080 --> 00:12:41,439 Speaker 1: if you get a really good, high quality one, most 270 00:12:41,440 --> 00:12:43,760 Speaker 1: of them are nearly kind of you know, they're very 271 00:12:43,760 --> 00:12:44,439 Speaker 1: low lactose. 272 00:12:44,440 --> 00:12:45,480 Speaker 2: So our brand. 273 00:12:45,320 --> 00:12:48,280 Speaker 1: Designed by dieticians, we've got add two nourish blends of 274 00:12:48,280 --> 00:12:50,720 Speaker 1: protein powder. We've got our women's protein and our protein 275 00:12:50,760 --> 00:12:53,400 Speaker 1: with pre and probotics, both of them use a very 276 00:12:53,440 --> 00:12:56,680 Speaker 1: high quality wpis. We have a very large percent of 277 00:12:56,720 --> 00:12:59,840 Speaker 1: protein and very very low carb sugars and bats in 278 00:12:59,880 --> 00:13:02,719 Speaker 1: our nutritional profile, and both of our proteins are very 279 00:13:02,760 --> 00:13:05,200 Speaker 1: low in lactose as well, so they're tolerated really well 280 00:13:05,240 --> 00:13:08,240 Speaker 1: for people with sensitive tummies. People that can't use them 281 00:13:08,240 --> 00:13:10,880 Speaker 1: are basically those that want a vegan based product or 282 00:13:10,920 --> 00:13:14,080 Speaker 1: want something that doesn't have dairy in them. Basically, so 283 00:13:14,120 --> 00:13:18,079 Speaker 1: the alternatives there would be something like a pea protein powder. Now, 284 00:13:18,080 --> 00:13:21,240 Speaker 1: a p protein powder is good because it can stand 285 00:13:21,280 --> 00:13:23,280 Speaker 1: alone as what we call kind of like an complete 286 00:13:23,280 --> 00:13:26,840 Speaker 1: protein because you're mixing different types of those essentially amino acids. 287 00:13:26,920 --> 00:13:30,199 Speaker 1: Or Pea based protein powder has a good amino acid 288 00:13:30,240 --> 00:13:32,840 Speaker 1: profile because it's more of a legg in based protein powder. 289 00:13:33,200 --> 00:13:36,120 Speaker 1: It is typically lower in protein compared to the way 290 00:13:36,200 --> 00:13:39,079 Speaker 1: based proteins and higher in things like carbohydrate because it 291 00:13:39,120 --> 00:13:40,920 Speaker 1: does have a bit of that legg in base, but 292 00:13:41,040 --> 00:13:42,640 Speaker 1: it is you know, vegan, and it's also good for 293 00:13:42,720 --> 00:13:45,680 Speaker 1: lactose and tolerant people. I personally cannot stand the taste 294 00:13:45,720 --> 00:13:48,720 Speaker 1: of a pea protein powder. I find it quite you know, 295 00:13:48,840 --> 00:13:51,240 Speaker 1: a little bit gritty and grainy because it is kind 296 00:13:51,240 --> 00:13:53,400 Speaker 1: of blending down those piece. But you know, each of 297 00:13:53,440 --> 00:13:55,120 Speaker 1: their owner have some clients who enjoy it. I have 298 00:13:55,160 --> 00:13:57,679 Speaker 1: other clients like myself, you can't stand it. The other 299 00:13:57,720 --> 00:13:59,959 Speaker 1: option you would have is a rice based protein powder. 300 00:14:00,200 --> 00:14:02,680 Speaker 1: Now you wouldn't want to ryce based protein powder by itself, 301 00:14:02,760 --> 00:14:04,160 Speaker 1: and I really don't think you'll find one on the 302 00:14:04,200 --> 00:14:07,080 Speaker 1: market just by itself. It's generally mixed with either a 303 00:14:07,080 --> 00:14:10,040 Speaker 1: bit of soy protein or p protein to again make 304 00:14:10,080 --> 00:14:13,400 Speaker 1: that kind of complete protein together. Again, it is again 305 00:14:13,480 --> 00:14:16,600 Speaker 1: higher in calories and carbohydrate and probably lower in protein, 306 00:14:16,640 --> 00:14:19,320 Speaker 1: so you'd need to take more of a vegan based protein. 307 00:14:19,400 --> 00:14:21,680 Speaker 1: So you might need thirty or thirty five grams to 308 00:14:21,720 --> 00:14:24,440 Speaker 1: get the amount of protein you want compared to perhaps 309 00:14:24,480 --> 00:14:27,440 Speaker 1: twenty or twenty five grams of a dairy based protein powder. 310 00:14:27,680 --> 00:14:29,960 Speaker 1: So typically when you're going a vegan based protein you 311 00:14:30,000 --> 00:14:32,720 Speaker 1: need a bit more, particularly if your goal is muscle gain, 312 00:14:32,960 --> 00:14:35,040 Speaker 1: you need to make sure you have an essential amino 313 00:14:35,080 --> 00:14:38,120 Speaker 1: acid called lucine in there, which the research shows us 314 00:14:38,160 --> 00:14:40,800 Speaker 1: that you want two to three grams of lucine per 315 00:14:40,920 --> 00:14:43,920 Speaker 1: basically serving of your protein powder. So that's why Essentially 316 00:14:43,960 --> 00:14:45,720 Speaker 1: you need a bit more of the vegan base, the 317 00:14:45,800 --> 00:14:47,960 Speaker 1: pea and the rice based protein powders, and the hemp 318 00:14:47,960 --> 00:14:51,240 Speaker 1: protein powders to get up that loosing content in order 319 00:14:51,320 --> 00:14:53,360 Speaker 1: to help that muscle growth, which a lot of people 320 00:14:53,400 --> 00:14:56,600 Speaker 1: are obviously taking protein powders for. And then the last 321 00:14:56,600 --> 00:14:58,880 Speaker 1: one we've got is hemp protein powder, so that's probably 322 00:14:58,920 --> 00:15:01,760 Speaker 1: a newer type of protein powder on the market. It 323 00:15:01,840 --> 00:15:04,280 Speaker 1: is probably the only downside of hemp protein powder. It 324 00:15:04,640 --> 00:15:06,800 Speaker 1: does have a good amino acid profile, but it's a 325 00:15:06,840 --> 00:15:10,560 Speaker 1: little shorter on the amino acidlysine, so it's not I 326 00:15:10,560 --> 00:15:13,120 Speaker 1: guess as complete as some of the other types of protein. 327 00:15:13,160 --> 00:15:15,360 Speaker 1: And probably the final one I mentioned just my thought 328 00:15:15,400 --> 00:15:18,360 Speaker 1: about USUZI is like using collagen as a protein powder. 329 00:15:18,400 --> 00:15:20,200 Speaker 1: So a lot of people are trying to use collagen 330 00:15:20,320 --> 00:15:23,320 Speaker 1: as protein, but it's not a complete amino acid source, 331 00:15:23,480 --> 00:15:26,240 Speaker 1: so I never ever recommend even though collagen has protein 332 00:15:26,360 --> 00:15:28,960 Speaker 1: in it, it doesn't have all of the complete amino 333 00:15:28,960 --> 00:15:31,400 Speaker 1: acids we want. So if you're using something like collagen 334 00:15:31,440 --> 00:15:34,800 Speaker 1: as your protein powder to gain muscle mass, you're doing 335 00:15:34,840 --> 00:15:37,440 Speaker 1: yourself a disservice because you're actually not getting that full 336 00:15:37,480 --> 00:15:40,480 Speaker 1: amino acid mix, so collagen use that for you know, 337 00:15:40,760 --> 00:15:43,480 Speaker 1: we know this in research to support skin elasticity, adding 338 00:15:43,560 --> 00:15:46,160 Speaker 1: hydration into your skin. So from like a beauty perspective, 339 00:15:46,200 --> 00:15:49,680 Speaker 1: it's great. From a muscle building perspective, not so great. 340 00:15:49,680 --> 00:15:52,600 Speaker 1: I would absolutely recommend a WPI is my favorite type 341 00:15:52,600 --> 00:15:54,880 Speaker 1: of protein, and then from there probably another. 342 00:15:54,720 --> 00:15:55,440 Speaker 2: One I haven't mentioned. 343 00:15:55,440 --> 00:15:57,840 Speaker 1: A SOI is a good complete protein as well, but 344 00:15:57,920 --> 00:16:01,520 Speaker 1: again it's slightly high calorie protein, quite good, but taste wise, 345 00:16:01,840 --> 00:16:04,240 Speaker 1: in my opinion, I don't think it's comparable my favorite 346 00:16:04,280 --> 00:16:06,760 Speaker 1: of the dairy based proteins, and they're pretty clean and lean. 347 00:16:06,800 --> 00:16:08,120 Speaker 1: I think a lot of people think a lot of 348 00:16:08,120 --> 00:16:10,560 Speaker 1: the vegan based proteins are better because they're quite unquote 349 00:16:10,600 --> 00:16:13,600 Speaker 1: more natural. Dairy based protein is natural. It's just you know, 350 00:16:13,640 --> 00:16:16,400 Speaker 1: it's just basically milk powder. What you're stripping down to 351 00:16:16,440 --> 00:16:18,960 Speaker 1: make it. You're just making it more concentrated to boost 352 00:16:19,040 --> 00:16:21,280 Speaker 1: the protein out of it. So I think it's important 353 00:16:21,320 --> 00:16:23,800 Speaker 1: to read the nutritional labels of the protein powders that 354 00:16:23,840 --> 00:16:26,240 Speaker 1: you're choosing or the brands that you're choosing, and making 355 00:16:26,240 --> 00:16:29,040 Speaker 1: sure that you are getting the complete amino acid protein 356 00:16:29,160 --> 00:16:31,360 Speaker 1: as part of your choice as well. 357 00:16:31,960 --> 00:16:34,760 Speaker 3: And that's a very comprehensive summary because there is a 358 00:16:34,760 --> 00:16:37,400 Speaker 3: lot out there and it is really confusing, I think 359 00:16:37,520 --> 00:16:39,920 Speaker 3: in terms of a question that comes up all the time, 360 00:16:40,240 --> 00:16:42,400 Speaker 3: you don't want to be saying ones better than the 361 00:16:42,400 --> 00:16:45,480 Speaker 3: other because there's obviously different requirements for different people. But 362 00:16:45,760 --> 00:16:48,920 Speaker 3: when we formulated our protein mix, it was really important 363 00:16:48,920 --> 00:16:50,640 Speaker 3: to us that it was the cleanness, what we would 364 00:16:50,640 --> 00:16:54,320 Speaker 3: describe as the purest, most concentrated form, the best quality basically, 365 00:16:54,760 --> 00:16:57,520 Speaker 3: and hence when you look we're a WPI base. So 366 00:16:57,560 --> 00:16:59,560 Speaker 3: it's not to say the others aren't good and have 367 00:16:59,600 --> 00:17:02,800 Speaker 3: their role, but certainly when you look at formulating a 368 00:17:02,800 --> 00:17:06,000 Speaker 3: protein powder for quality and working as a sports start 369 00:17:06,040 --> 00:17:08,600 Speaker 3: issue with athletes, you know it's sort of the highest 370 00:17:08,640 --> 00:17:11,560 Speaker 3: quality pure stuff and that's why it's more expensive. And 371 00:17:11,600 --> 00:17:13,880 Speaker 3: that's why when you look at our bag of nourish, 372 00:17:14,359 --> 00:17:16,600 Speaker 3: it's like really high. I'm mout so in a serve, 373 00:17:16,640 --> 00:17:18,760 Speaker 3: it's like twenty three grams of protein because it's three 374 00:17:18,920 --> 00:17:21,480 Speaker 3: hundred percent of the pure stuff, and that's where the 375 00:17:21,520 --> 00:17:23,960 Speaker 3: price differences will come as well because of the grading 376 00:17:24,119 --> 00:17:26,760 Speaker 3: and the expense of that baseline raw ingredients. So basically, 377 00:17:26,800 --> 00:17:30,040 Speaker 3: always stage clients. If you want protein, pay for good 378 00:17:30,080 --> 00:17:32,280 Speaker 3: quality protein. You don't need all the other mixes, so 379 00:17:32,720 --> 00:17:34,439 Speaker 3: certainly on an ingredient list you want to just have 380 00:17:34,440 --> 00:17:36,920 Speaker 3: a quick scan and have little other than WPI, as 381 00:17:36,920 --> 00:17:39,280 Speaker 3: well as a few perhaps micro nutrients, which is what 382 00:17:39,320 --> 00:17:42,280 Speaker 3: our Nourish range does. But that's sort of you know, 383 00:17:42,359 --> 00:17:44,800 Speaker 3: if there's one that's better, generally speaking, if you are 384 00:17:44,800 --> 00:17:46,520 Speaker 3: happy to pay a little bit more for better quality 385 00:17:46,520 --> 00:17:49,520 Speaker 3: and a cleaner pure product, WPI is always the standout. 386 00:17:49,840 --> 00:17:51,320 Speaker 3: And then, of course if your preference is a plant 387 00:17:51,359 --> 00:17:52,720 Speaker 3: based you just want to make sure you're getting a 388 00:17:52,720 --> 00:17:55,399 Speaker 3: complete mix of the amino acid, so a mix of 389 00:17:55,400 --> 00:17:57,639 Speaker 3: the two for example, and then you've obviously got to 390 00:17:57,640 --> 00:17:59,720 Speaker 3: try and find one that tastes quite palatable and mixed 391 00:17:59,720 --> 00:18:03,240 Speaker 3: as well too. All right, Lenne, Well she's very tired, 392 00:18:03,240 --> 00:18:05,400 Speaker 3: but I need her to talk again because she's found 393 00:18:05,440 --> 00:18:06,440 Speaker 3: some special prunes. 394 00:18:07,440 --> 00:18:09,960 Speaker 1: I thought you were going to do the prunes, Susie, 395 00:18:10,040 --> 00:18:10,440 Speaker 1: I'm not. 396 00:18:11,960 --> 00:18:12,040 Speaker 2: So. 397 00:18:12,840 --> 00:18:15,560 Speaker 3: I know that a lot of our listeners who have 398 00:18:15,600 --> 00:18:19,800 Speaker 3: tummy troubles will be very interested because Leanne has found 399 00:18:19,800 --> 00:18:24,080 Speaker 3: you a special new prune snack for when you clogged up. 400 00:18:24,119 --> 00:18:26,080 Speaker 3: So she's got to do this bit, so she's the 401 00:18:26,119 --> 00:18:28,120 Speaker 3: expert on gut health. I have to hand back to her. 402 00:18:28,800 --> 00:18:31,080 Speaker 1: Look, I went shopping in the sipmarket for or something 403 00:18:31,080 --> 00:18:33,400 Speaker 1: for my client. She was desperately in need. She didn't 404 00:18:33,400 --> 00:18:35,280 Speaker 1: want to take any of kind of the tablet or 405 00:18:35,320 --> 00:18:37,639 Speaker 1: you know, fiber sort of supplement forms, and she was 406 00:18:37,680 --> 00:18:39,560 Speaker 1: adamant she wanted some prunes. So I thought, look, let's 407 00:18:39,600 --> 00:18:41,520 Speaker 1: just go have a little wander down the prune island 408 00:18:41,560 --> 00:18:44,119 Speaker 1: see what's available, and I found a great one for her. 409 00:18:44,160 --> 00:18:45,240 Speaker 2: And from my many many. 410 00:18:45,119 --> 00:18:46,919 Speaker 1: Years at the hospital that I used to work on, 411 00:18:47,000 --> 00:18:49,920 Speaker 1: we routinely offered prunes. I must say. After I had 412 00:18:49,920 --> 00:18:51,879 Speaker 1: both of my babies, prunes were one of the you know, 413 00:18:51,920 --> 00:18:54,080 Speaker 1: the top things I also ordered on my breakfast dray 414 00:18:54,119 --> 00:18:56,159 Speaker 1: each morning a little bit of prune juice or some 415 00:18:56,200 --> 00:18:58,720 Speaker 1: fresh prunes, just to you know, keep the boughs ticking 416 00:18:58,720 --> 00:19:01,359 Speaker 1: along really nicely. Because we do know that prunes are 417 00:19:01,400 --> 00:19:04,520 Speaker 1: a wonderful source of both in soluble and souble fiber. 418 00:19:04,760 --> 00:19:07,640 Speaker 1: So that insoluble fiber is really helpful if you are 419 00:19:07,960 --> 00:19:10,480 Speaker 1: sluggish and you struggle with a bit of constipation, because 420 00:19:10,520 --> 00:19:13,439 Speaker 1: in sober fiber helps to keep those boughs regular, whereas 421 00:19:13,440 --> 00:19:16,560 Speaker 1: that soble type fiber is more that gentle or bulking fiber. 422 00:19:16,600 --> 00:19:18,920 Speaker 1: It really helps to kind of moderate your digestion. It 423 00:19:19,000 --> 00:19:21,280 Speaker 1: can also be helpful in terms of like absorbing different 424 00:19:21,280 --> 00:19:23,880 Speaker 1: types of nutrients. So prunes are a really, I guess, 425 00:19:24,000 --> 00:19:26,760 Speaker 1: wonderful thing if you are someone that struggles. 426 00:19:26,240 --> 00:19:27,320 Speaker 2: With sluggish digestion. 427 00:19:27,720 --> 00:19:29,800 Speaker 1: And I found a really interesting little product in the 428 00:19:29,840 --> 00:19:33,520 Speaker 1: prune Aile Susi and it was called sun Sweet Probotic 429 00:19:33,680 --> 00:19:36,960 Speaker 1: plus Prune, so it was prunes with some added probotics 430 00:19:36,960 --> 00:19:38,840 Speaker 1: in them as well. So really that double whammy to 431 00:19:38,880 --> 00:19:41,720 Speaker 1: support your gut health. Now, the probotic they used in 432 00:19:41,760 --> 00:19:45,680 Speaker 1: the Sunsweet brand, they are I think about six dollars 433 00:19:45,720 --> 00:19:47,800 Speaker 1: a bag of coals and you get quite a few 434 00:19:47,800 --> 00:19:52,040 Speaker 1: in there, and they contain the probotic BC thirty, which 435 00:19:52,080 --> 00:19:54,120 Speaker 1: is a good strain of probotic. Have actually looked into 436 00:19:54,200 --> 00:19:56,879 Speaker 1: this company before, I think I was using amusement for 437 00:19:56,880 --> 00:19:58,760 Speaker 1: a client once as well, and we really had a 438 00:19:58,760 --> 00:20:01,120 Speaker 1: good look at the research and there's some good published 439 00:20:01,119 --> 00:20:03,760 Speaker 1: research between the strain of probotics of BC thirty and 440 00:20:03,760 --> 00:20:06,080 Speaker 1: they've added this into the prunes as well, so you're 441 00:20:06,080 --> 00:20:08,960 Speaker 1: getting the double benefit of the soble in the insoluble fiber, 442 00:20:09,080 --> 00:20:12,080 Speaker 1: plus some good probotics going into which is always good. 443 00:20:12,400 --> 00:20:15,800 Speaker 1: So they're saying that there's about four servings a container 444 00:20:15,920 --> 00:20:17,680 Speaker 1: or a bag that they sell them in this little 445 00:20:17,720 --> 00:20:20,800 Speaker 1: bag and of serving size is forty gram so I'm 446 00:20:20,800 --> 00:20:23,040 Speaker 1: not quite sure exactly how many prunes that is. I 447 00:20:23,040 --> 00:20:26,560 Speaker 1: would imagine perhaps you know, three or four maybe, and 448 00:20:26,600 --> 00:20:29,200 Speaker 1: there's about one hundred calories and a serving size. As 449 00:20:29,200 --> 00:20:31,399 Speaker 1: you would expect being a type of you know fruit, 450 00:20:31,680 --> 00:20:33,840 Speaker 1: there's not much fat in there, so zero grams of fat, 451 00:20:34,240 --> 00:20:37,200 Speaker 1: zero grams of sodium, twenty four grams of carbohydrate. Being 452 00:20:37,200 --> 00:20:39,200 Speaker 1: a fruit, that's very normal to be you know, higher 453 00:20:39,200 --> 00:20:42,240 Speaker 1: in carbohydrate, with three grams of dietary fiber, which is 454 00:20:42,320 --> 00:20:44,480 Speaker 1: quite good, and one gram of protein. So we're not 455 00:20:44,520 --> 00:20:46,679 Speaker 1: eating prunes for the protein. We're essentially eating in for 456 00:20:46,720 --> 00:20:49,480 Speaker 1: the carbohydrate and the fiber content. So yeah, if you 457 00:20:49,800 --> 00:20:52,399 Speaker 1: find there's someone with you know, sluggish digestion, give a 458 00:20:52,440 --> 00:20:54,280 Speaker 1: couple of prunes a go in the morning, but just 459 00:20:54,359 --> 00:20:56,399 Speaker 1: be mindful that they are, you know, as part of 460 00:20:56,440 --> 00:21:00,000 Speaker 1: the fruit family, they are considered more carbohydrates, so wouldn't 461 00:21:00,119 --> 00:21:02,560 Speaker 1: be piling them high with you know, extra toast and 462 00:21:02,640 --> 00:21:05,560 Speaker 1: extra porridge, and you know too many extra carbohydrates with 463 00:21:05,600 --> 00:21:07,560 Speaker 1: your breakfast. Just be minble that they'll fit within the 464 00:21:07,600 --> 00:21:10,880 Speaker 1: overall carbohydrate profile of your breakfast. But I did quite 465 00:21:10,960 --> 00:21:12,400 Speaker 1: like them in a couple of days in a row. 466 00:21:12,480 --> 00:21:15,560 Speaker 1: Should get things moving along a little bit better for you. 467 00:21:15,640 --> 00:21:19,160 Speaker 1: If you are someone that struggles with that sluggish digestion, 468 00:21:19,600 --> 00:21:20,400 Speaker 1: you can thank me later. 469 00:21:21,119 --> 00:21:22,840 Speaker 3: I'm sure many people will be thanking you, because there's 470 00:21:22,880 --> 00:21:25,200 Speaker 3: nothing worse than being clogged up. And if you can 471 00:21:25,600 --> 00:21:28,000 Speaker 3: have a product like that that is natural, I think 472 00:21:28,040 --> 00:21:32,240 Speaker 3: it's fantastic. So thanks Leanne good fine in the dried 473 00:21:32,240 --> 00:21:35,359 Speaker 3: fruit section. All right, Well, to wrap us up today, 474 00:21:35,600 --> 00:21:37,679 Speaker 3: this is a question that came through on our Nutrition 475 00:21:37,920 --> 00:21:39,680 Speaker 3: Couch Instagram, which is usually where we get all of 476 00:21:39,680 --> 00:21:41,399 Speaker 3: our questions from. So I keep sending them through and 477 00:21:41,440 --> 00:21:43,600 Speaker 3: don't please don't take it personally. If we don't reply, 478 00:21:43,680 --> 00:21:45,639 Speaker 3: we're sort of banking them often and coming back to 479 00:21:45,640 --> 00:21:47,520 Speaker 3: them when we can. But I like this one very 480 00:21:47,600 --> 00:21:49,119 Speaker 3: much because I think it links into a lot of 481 00:21:49,160 --> 00:21:51,400 Speaker 3: what's going on from a budget perspective at the moment. 482 00:21:51,440 --> 00:21:55,320 Speaker 3: So the question was, is vegetable oil a bad choice 483 00:21:55,320 --> 00:21:57,320 Speaker 3: to cook with and I think I don't think we've 484 00:21:57,320 --> 00:22:00,919 Speaker 3: actually covered this on the Nutrition Couch because a big 485 00:22:01,000 --> 00:22:04,160 Speaker 3: fans of Extravergion olive oil. We've always supported the Australian 486 00:22:04,160 --> 00:22:06,280 Speaker 3: brand Cobram for a range of reasons. It's one of 487 00:22:06,320 --> 00:22:08,800 Speaker 3: the highest antioxidants oils you can find, which means when 488 00:22:08,800 --> 00:22:11,760 Speaker 3: you cook with it, the oil is protected and there's 489 00:22:11,760 --> 00:22:13,680 Speaker 3: a number of health benefits. It's one of the only 490 00:22:13,720 --> 00:22:16,600 Speaker 3: oils that are associated with any health benefits as opposed 491 00:22:16,600 --> 00:22:18,520 Speaker 3: to the others, which have a neutral effect on health, 492 00:22:18,600 --> 00:22:21,560 Speaker 3: if not some negatives. Now, I think that at this 493 00:22:21,720 --> 00:22:24,680 Speaker 3: time when budgets are tight, let's be honest, Extra vigion 494 00:22:24,720 --> 00:22:27,720 Speaker 3: olive oil is very expensive and it may be out 495 00:22:27,720 --> 00:22:30,920 Speaker 3: of the budgets for some people. Admittedly, Corbon for example, 496 00:22:30,960 --> 00:22:33,760 Speaker 3: have a half priced sale in the supermarket I want 497 00:22:33,760 --> 00:22:35,720 Speaker 3: to say, twice a year where it's a great opportunity 498 00:22:35,720 --> 00:22:38,880 Speaker 3: to stock up. But there's no doubt it's an expensive product. 499 00:22:39,400 --> 00:22:41,880 Speaker 3: So I would say perhaps for some people they might 500 00:22:42,000 --> 00:22:43,639 Speaker 3: use it for dressings or when you're really looking for 501 00:22:43,680 --> 00:22:45,719 Speaker 3: the flavor of a beautiful oil, but maybe it's not 502 00:22:45,760 --> 00:22:47,639 Speaker 3: the thing that you're reaching for when you're frying. 503 00:22:48,320 --> 00:22:50,080 Speaker 4: So what I would say is you've got. 504 00:22:50,000 --> 00:22:52,919 Speaker 3: To be careful because not oils are equal, and just 505 00:22:52,960 --> 00:22:55,119 Speaker 3: because it says vegetable doesn't mean it's a good choice. 506 00:22:55,160 --> 00:22:57,359 Speaker 3: Because the issue with vegetable oil is it's usually a 507 00:22:57,359 --> 00:23:00,000 Speaker 3: blended oil, which is why it can look quite cloudy. 508 00:23:00,440 --> 00:23:02,080 Speaker 3: And the issue with that is that it's usually at 509 00:23:02,160 --> 00:23:05,399 Speaker 3: least fifty percent palm oil, which is a heavily saturated fat. 510 00:23:05,440 --> 00:23:07,919 Speaker 3: There's no positive health benefits. It's really I prefer to 511 00:23:07,920 --> 00:23:10,240 Speaker 3: it like sludge for our arteries. And it's also of 512 00:23:10,240 --> 00:23:12,960 Speaker 3: course not great for the environments. So it's cheap to produce. 513 00:23:13,520 --> 00:23:15,680 Speaker 3: If you look on the label, often it will say 514 00:23:16,080 --> 00:23:18,040 Speaker 3: palm oil is part of it, so you can assume 515 00:23:18,080 --> 00:23:19,600 Speaker 3: that if it says vegetable oil, it will be a 516 00:23:19,640 --> 00:23:23,560 Speaker 3: palm oil base. And long term, in terms of inflammation 517 00:23:23,680 --> 00:23:25,760 Speaker 3: in the body, what we know is that a high 518 00:23:25,760 --> 00:23:29,199 Speaker 3: proportion of those refined plant oils is associated with a 519 00:23:29,280 --> 00:23:31,600 Speaker 3: higher intake of what we call the Amiga six fats. 520 00:23:32,040 --> 00:23:34,680 Speaker 3: The Amiga six fats drown out the Amiga three is 521 00:23:34,680 --> 00:23:36,240 Speaker 3: in the body and as such of what we call 522 00:23:36,320 --> 00:23:39,000 Speaker 3: pro inflammatory. So where you have a high intake of 523 00:23:39,000 --> 00:23:41,480 Speaker 3: Amiga three fat, so if you have, say tin salmon 524 00:23:41,560 --> 00:23:44,520 Speaker 3: or fresh salmon, most days you will have a very 525 00:23:44,560 --> 00:23:47,320 Speaker 3: high intake of AMIGA three. But if you then subsequently 526 00:23:47,359 --> 00:23:50,240 Speaker 3: have a very high intake of processed food a high 527 00:23:50,320 --> 00:23:53,120 Speaker 3: vegetable fat diet. So keep in mind that fast food 528 00:23:53,119 --> 00:23:55,800 Speaker 3: and fried food will often be fried in vegetable oil. 529 00:23:56,240 --> 00:23:58,760 Speaker 3: It will drown out those benefits over time, and that's 530 00:23:58,800 --> 00:24:01,000 Speaker 3: what's linked to an increase risk of a number of 531 00:24:01,040 --> 00:24:03,760 Speaker 3: disease states long term. It's the balance of our good 532 00:24:03,760 --> 00:24:06,240 Speaker 3: fat to bad fat in our body is not good 533 00:24:06,359 --> 00:24:08,800 Speaker 3: long term because of the influence of vegetable oil in 534 00:24:08,840 --> 00:24:11,480 Speaker 3: our diet from processed food. So coming back to what 535 00:24:11,520 --> 00:24:14,159 Speaker 3: you cook with, if you can't or don't want to 536 00:24:14,760 --> 00:24:18,240 Speaker 3: cook with extraversion olive oil, the next best option will 537 00:24:18,240 --> 00:24:21,119 Speaker 3: be a pure type of vegetable oil. So think something 538 00:24:21,240 --> 00:24:24,760 Speaker 3: like a canola oil where it doesn't have that blended 539 00:24:24,800 --> 00:24:27,360 Speaker 3: oil of poor quality fat. Now it's not to say 540 00:24:27,359 --> 00:24:30,480 Speaker 3: canola is as good as extravigion olive, but it's not 541 00:24:30,720 --> 00:24:35,040 Speaker 3: as bad as say, palm oil, blended vegetable oil and 542 00:24:35,080 --> 00:24:38,560 Speaker 3: more heavily saturated fat. So I think personally, if I 543 00:24:38,600 --> 00:24:41,320 Speaker 3: had someone come to me and say, look, I don't like, 544 00:24:41,480 --> 00:24:44,040 Speaker 3: or don't use or can't afford. I would then probably 545 00:24:44,040 --> 00:24:47,760 Speaker 3: say canola would be my next best choice, maybe something 546 00:24:47,800 --> 00:24:50,400 Speaker 3: else sunflower. I think they're pretty much of a muchness. 547 00:24:50,400 --> 00:24:54,160 Speaker 3: There's not a huge difference nutritionally with them. My other 548 00:24:54,160 --> 00:24:57,240 Speaker 3: recommendation would be to use them as sparingly as possible. 549 00:24:57,280 --> 00:24:59,480 Speaker 3: You're certainly not getting any health benefits from them. And 550 00:24:59,480 --> 00:25:01,760 Speaker 3: if instead it's better for you to use a spray 551 00:25:01,800 --> 00:25:04,919 Speaker 3: oil or cook on baking paper, or use your air fryer, 552 00:25:05,080 --> 00:25:08,160 Speaker 3: absolutely go for it. And in those instances they may 553 00:25:08,160 --> 00:25:10,719 Speaker 3: be a good investment because you're actually going to use 554 00:25:10,760 --> 00:25:13,160 Speaker 3: less oil overall and add less of that process back 555 00:25:13,200 --> 00:25:16,040 Speaker 3: to your diet. So, for example, when I cook a 556 00:25:16,119 --> 00:25:19,560 Speaker 3: salmon at home, I cook it on baking paper and 557 00:25:19,600 --> 00:25:24,199 Speaker 3: it's for no other reason than it's clean because you 558 00:25:24,200 --> 00:25:26,560 Speaker 3: can just pick it up and check it out. But 559 00:25:26,640 --> 00:25:29,040 Speaker 3: that means you don't use much oil, so that's another trick. 560 00:25:29,280 --> 00:25:31,600 Speaker 3: And again, things like air frys eliminate the need for 561 00:25:31,640 --> 00:25:33,040 Speaker 3: a lot of added oil, and that might be a 562 00:25:33,080 --> 00:25:36,600 Speaker 3: smarter option than loading up on vegetable oil. But if 563 00:25:36,600 --> 00:25:38,280 Speaker 3: you do have to or want to or need to 564 00:25:38,280 --> 00:25:41,400 Speaker 3: fry something, the next best option from my perspective would 565 00:25:41,400 --> 00:25:44,320 Speaker 3: be something like canola or maybe a sunflower, and you 566 00:25:44,440 --> 00:25:47,720 Speaker 3: have to replace your oils regularly. Oils go rancid, which 567 00:25:47,720 --> 00:25:49,560 Speaker 3: means that they start to degrade, and that's why you 568 00:25:49,560 --> 00:25:52,640 Speaker 3: get the cloudy look in the bottle. So always within 569 00:25:52,680 --> 00:25:54,960 Speaker 3: three months keep them out of light. It's really important 570 00:25:54,960 --> 00:25:58,040 Speaker 3: that you protect the oil quality. Otherwise you're not going 571 00:25:58,119 --> 00:26:00,879 Speaker 3: to get any potential health benefit from some oils like 572 00:26:00,920 --> 00:26:03,920 Speaker 3: extravagin olive or in the case of vegetable oil, you're 573 00:26:03,920 --> 00:26:06,720 Speaker 3: getting a lot of sort of not nice chemical molecules 574 00:26:06,720 --> 00:26:08,880 Speaker 3: that aren't good for us. So certainly consider how often 575 00:26:08,920 --> 00:26:11,040 Speaker 3: you're replacing your oils, particularly if you've got a few 576 00:26:11,040 --> 00:26:12,800 Speaker 3: different ones and you don't use them all the time. 577 00:26:13,480 --> 00:26:16,199 Speaker 1: Absolutely, because my mum is you know, Sophie is very 578 00:26:16,200 --> 00:26:17,720 Speaker 1: well versed and what the best type of oil, so 579 00:26:17,760 --> 00:26:19,720 Speaker 1: she only buys extra version of oil, and of course 580 00:26:19,760 --> 00:26:21,520 Speaker 1: she looks verst special. She's very good at that. She's 581 00:26:21,520 --> 00:26:23,800 Speaker 1: a budget queen. She's taught me well. But she used 582 00:26:23,800 --> 00:26:25,520 Speaker 1: to buy the big vats of olive oil when they 583 00:26:25,560 --> 00:26:27,400 Speaker 1: came like half price of coals, and I said, mummy, 584 00:26:27,480 --> 00:26:29,640 Speaker 1: have to stop doing that, because you don't get through 585 00:26:29,680 --> 00:26:32,320 Speaker 1: it anywhere near enough, particularly now, you know, years ago, 586 00:26:32,440 --> 00:26:34,160 Speaker 1: like me and my siblings all moved out at home, 587 00:26:34,200 --> 00:26:36,480 Speaker 1: it was just her own dad. She doesn't really fry 588 00:26:36,560 --> 00:26:38,920 Speaker 1: all that often. If she makes her beautiful spring rolls, 589 00:26:38,920 --> 00:26:41,040 Speaker 1: occasionally she might fry them, but it's like once in 590 00:26:41,040 --> 00:26:42,960 Speaker 1: a blue moon she'd use it. She only uses a 591 00:26:42,960 --> 00:26:44,760 Speaker 1: little bit in a pan to cook. And there was 592 00:26:44,800 --> 00:26:47,040 Speaker 1: just no way she was getting through that huge what 593 00:26:47,080 --> 00:26:50,240 Speaker 1: do you call it, like those big, big tins, as big. 594 00:26:50,160 --> 00:26:52,000 Speaker 2: As a vat, Yeah, all laces. 595 00:26:52,040 --> 00:26:53,480 Speaker 4: I think, oh yeah, it's huge. 596 00:26:53,480 --> 00:26:55,440 Speaker 1: And so I said to her, even though it seems 597 00:26:55,480 --> 00:26:57,600 Speaker 1: good because you're buying it, you know, it seems good 598 00:26:57,640 --> 00:26:59,520 Speaker 1: from a budget perspective, you're just not going to get 599 00:26:59,560 --> 00:27:01,640 Speaker 1: through it when you were, you know, in the time 600 00:27:01,680 --> 00:27:03,399 Speaker 1: that you need to. So it's going to go ransid, 601 00:27:03,440 --> 00:27:05,080 Speaker 1: and you're going to have the opposite of what you want. 602 00:27:05,119 --> 00:27:07,800 Speaker 1: Instead of the beneficial anti inflammatory effects, you're going to 603 00:27:07,840 --> 00:27:10,439 Speaker 1: get the negative effects from rancid oil. So I stopped 604 00:27:10,480 --> 00:27:12,320 Speaker 1: and I got her to buy just the single bottles, 605 00:27:12,359 --> 00:27:14,399 Speaker 1: because you're right, like as much as possible from a 606 00:27:14,400 --> 00:27:16,280 Speaker 1: budget perspective, I do wait till you know the. 607 00:27:16,240 --> 00:27:18,240 Speaker 2: Copper and comes half price. It calls the Woolies, and 608 00:27:18,280 --> 00:27:19,320 Speaker 2: that's when I'll stock up on it. 609 00:27:19,400 --> 00:27:21,199 Speaker 1: But I never buy more than about two bottles at 610 00:27:21,240 --> 00:27:22,920 Speaker 1: a time because I just don't go through it. I'm 611 00:27:22,920 --> 00:27:24,800 Speaker 1: like you are cooked with baking paper in the other 612 00:27:24,840 --> 00:27:26,960 Speaker 1: and I use my air for a lot, or I 613 00:27:27,000 --> 00:27:29,920 Speaker 1: decant my copper oil into this little spray boiler I've 614 00:27:29,920 --> 00:27:31,480 Speaker 1: got off Amazon, and I just use it as a 615 00:27:31,480 --> 00:27:33,639 Speaker 1: spray or so only use a really small amount of it, 616 00:27:33,680 --> 00:27:36,320 Speaker 1: So I would barely go through one small bottle in 617 00:27:36,359 --> 00:27:39,000 Speaker 1: three months, let alone get to use you know, four 618 00:27:39,119 --> 00:27:40,960 Speaker 1: or five leaders in those big vats. So just be 619 00:27:41,040 --> 00:27:42,919 Speaker 1: really careful if you are buying it, you need to 620 00:27:42,920 --> 00:27:45,560 Speaker 1: be using it regularly or it may actually potentially go 621 00:27:45,640 --> 00:27:47,680 Speaker 1: off and it's really not giving you any health benefits 622 00:27:47,680 --> 00:27:48,000 Speaker 1: at all. 623 00:27:48,560 --> 00:27:50,520 Speaker 3: Very true, and I think a lot of us forget that. 624 00:27:50,640 --> 00:27:53,840 Speaker 3: And sometimes buying the larger serves, like I agree, when 625 00:27:53,840 --> 00:27:55,800 Speaker 3: you see them, it's tempting, but really you better to 626 00:27:55,800 --> 00:27:58,439 Speaker 3: buy the smaller ones and replace it more often, just 627 00:27:58,480 --> 00:28:00,440 Speaker 3: for freshness. And certainly if you open it and it's 628 00:28:00,440 --> 00:28:03,200 Speaker 3: got kind of a funny smell, certainly that's a sign 629 00:28:03,200 --> 00:28:05,760 Speaker 3: that's rancid and it's time to replace it, so keep 630 00:28:05,800 --> 00:28:06,480 Speaker 3: that in mind as well. 631 00:28:06,520 --> 00:28:07,840 Speaker 4: But certainly shop the specials. 632 00:28:07,840 --> 00:28:10,920 Speaker 3: Whenever there's those half prices on expensive items like extra 633 00:28:11,000 --> 00:28:13,320 Speaker 3: Version olive oil, I certainly take advantage of those, because 634 00:28:13,359 --> 00:28:15,119 Speaker 3: you do end up saving a lot of extra money. 635 00:28:15,840 --> 00:28:18,000 Speaker 3: Absolutely all right ly and well, that brings us to 636 00:28:18,040 --> 00:28:20,600 Speaker 3: the end of the Nutrition Couch for another Wednesday. Please 637 00:28:20,640 --> 00:28:22,320 Speaker 3: keep telling your friends about us, and if by any 638 00:28:22,400 --> 00:28:25,760 Speaker 3: chance you have purchased our Design by Dietitians Protein, we 639 00:28:25,800 --> 00:28:28,320 Speaker 3: are really keen for some reviews on our website, so 640 00:28:28,359 --> 00:28:30,560 Speaker 3: we would love to see that. So if you have 641 00:28:30,680 --> 00:28:34,040 Speaker 3: any opportunity to give us a review, we would be 642 00:28:34,080 --> 00:28:36,040 Speaker 3: so grateful to give us a review. 643 00:28:36,040 --> 00:28:37,920 Speaker 1: You just need to log into the Nutrition Couch, sorry, 644 00:28:37,960 --> 00:28:40,560 Speaker 1: log into our Design by Dietitians webshot, I should say, 645 00:28:40,920 --> 00:28:42,800 Speaker 1: and then what you're logged in, you'll be able to 646 00:28:42,880 --> 00:28:44,640 Speaker 1: leave us the review on the shot page. 647 00:28:44,720 --> 00:28:46,040 Speaker 2: And yeah, very grateful. 648 00:28:46,400 --> 00:28:48,720 Speaker 3: And we've just ordered our second Runner Protein. We're selling 649 00:28:48,720 --> 00:28:51,000 Speaker 3: really well, but we're really keen to grow and get 650 00:28:51,000 --> 00:28:52,520 Speaker 3: it out there to as many of you as possible, 651 00:28:52,560 --> 00:28:53,480 Speaker 3: so we need people. 652 00:28:53,280 --> 00:28:53,880 Speaker 4: To know about it. 653 00:28:54,520 --> 00:29:11,040 Speaker 1: All right, have a good week, Catch you guys next week.