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Speaker 1: Hi, I'm Susie Burrow and I'm Lean Wood.

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Speaker 2: And welcome to the Nutrition Couch, a weekly podcast from

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Speaker 2: two of Australia's leading dieticians, bringing you everything that is

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Speaker 2: new in the world of nutrition, diets and good food

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Speaker 2: from the Nutrition Couch. Today we take a closer look

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Speaker 2: at chronic calorie deprivation. What is it and could you

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Speaker 2: be suffering from it? One of the listener areas we

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Speaker 2: look at the greens powders, are they actually beneficial? And

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Speaker 2: we should we spend our money on it when it

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Speaker 2: comes to our nutrition. A supermarket find of the week

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Speaker 2: is a new high protein brated bread and our listener

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Speaker 2: question is all about coconut oil. Is it really the

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Speaker 2: fat burner it's claimed to be and will it help

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Speaker 2: with weight loss? And should we all really be using it?

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Speaker 2: But to get us started, how you're going this weekly?

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Speaker 2: And we've had a little change to our plans with

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Speaker 2: the recent lockdowns, and we won't be seeing each other

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Speaker 2: as soon as we hope, but we may be coming

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Speaker 2: together in the sunshine state of things go to plan.

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Speaker 1: I know I was supposed to come all the way

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Speaker 1: to see You're going to get in my blue mountains

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Speaker 1: hiking trips, Susie, and it looks like you'll become a

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Speaker 1: Brisbane instead.

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Speaker 2: It's certainly a very challenging time and we're really thinking

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Speaker 2: of all the families who have had their holidays hijacked

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Speaker 2: because of this terrible virus. Again, we're hoping that the

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Speaker 2: nutrition couch can bring you a little bit of relief.

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Speaker 2: And you're still managing to get out in your hours

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Speaker 2: activity each day, and we're definitely brainstorming a lot of

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Speaker 2: new content for you in this time, and perhaps we

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Speaker 2: might take a day or two in the Gold Coast

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Speaker 2: together if we can, to get some photos done and

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Speaker 2: do some more brainstorming. But it's definitely a very challenging time,

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Speaker 2: so we are thinking of you all out there. So

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Speaker 2: to kick us off today, something that's been trending in

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Speaker 2: the media and it really took my eye, is an

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Speaker 2: idea of chronic calorie deprivation. Now, this was a scientific

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Speaker 2: term given to something that I would say I see

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Speaker 2: quite often, and if I was putting it into layman's terms,

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Speaker 2: I would say it's a situation that presents when I

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Speaker 2: have a client who has been chronically restricting calories with

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Speaker 2: the goal of controlling their weight for a long period

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Speaker 2: of time. So we thought it would be a really

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Speaker 2: opportune thing to discuss on the potty today, given that

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Speaker 2: a lot of our listeners do actively work out. They're

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Speaker 2: going to the gym a lot. A lot of your

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Speaker 2: followers and your listeners, Leanna are really committed to their

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Speaker 2: training regimes, and I too see it with my clients

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Speaker 2: who are going to the gym occasionally even but they

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Speaker 2: really really strict with their calories. So we thought, let's

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Speaker 2: have a really good discussion around it. What is kind

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Speaker 2: of calorie deprivation, what does it do to your body

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Speaker 2: long term, and what are some signs you may have it.

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Speaker 2: So tell us about your experience with this area in

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Speaker 2: your practice.

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Speaker 1: I really do see it in a lot of my

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Speaker 1: female clients, and they're the ones that are constantly darting

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Speaker 1: and not necessarily the yoyo datas where they lose you know,

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Speaker 1: five ten kilos and they put it back on again.

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Speaker 1: Then they're on a next diart a few months later

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Speaker 1: than they put it back on again, they start a

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Speaker 1: new diet a few months later. It's more so in

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Speaker 1: really a lot of my active clients, Susie, who are

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Speaker 1: what you would call a healthy body weight looking at them,

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Speaker 1: but they just want to lose say like a couple

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Speaker 1: of extra kuilas or something like that. That's where I'm

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Speaker 1: really seeing it in my clinic. So it's a lot

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Speaker 1: of my very active females who I find it overexercising

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Speaker 1: and under eating, and that's on a regular basis. So

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Speaker 1: this is gonna be you know, over a six twelve

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Speaker 1: month period or even longer. And what I usually say

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Speaker 1: to people in terms of chronic calorie deprivation, yes, to

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Speaker 1: lose body fat, we need to be in a calorie deficit,

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Speaker 1: but we don't want to live in a calorie deficit.

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Speaker 1: We cannot live in a calorie deficit because over time

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Speaker 1: our body adapts metabolically and starts to slow things down,

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Speaker 1: starts to conserve energy. Some of our bodily processes over

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Speaker 1: time and from consistent under eating will actually start to

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Speaker 1: downregulate quite a lot. So I normally say some of

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Speaker 1: the big what I would call red flags to look

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Speaker 1: out for if you've been under eating consistently is a

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Speaker 1: real lack of energy missing or irregular periods, if you're

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Speaker 1: always sick or injured, if you're someone who gets injured,

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Speaker 1: Like you can't complete a twelve week training block without

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Speaker 1: being injured, or you can't complete a twelve week training

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Speaker 1: block without being sick. That's something to really take a

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Speaker 1: look at. That's your body saying to you, hey, you're

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Speaker 1: not either giving me enough rest or you're not giving

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Speaker 1: me enough food. I also find things like, oh, colled,

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Speaker 1: someone who's always cold, generally will have a lower body

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Speaker 1: fat percentage than other people. Any other red flags you

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Speaker 1: can think of what it comes to consistently under eating,

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Speaker 1: because they're sort of the big ones that pop to

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Speaker 1: my mind.

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Speaker 2: The two standout features to me that scream chronic calorie

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Speaker 2: deprivation is when I have a client come in and

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Speaker 2: they don't have a lot of weight to lose. Their

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Speaker 2: goals are really body fat related, so they're absolutely in

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Speaker 2: the healthy weight range and say they might be sixty

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Speaker 2: eight kilos, but they want to be sixty three kilos

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Speaker 2: and reduce their body fat, so they're not overweight by

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Speaker 2: any means, but they're trying to lean up. And the

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Speaker 2: standout thing is when they count their calories, and often

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Speaker 2: they're trying to stick to one thousand, twelve hundred calories.

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Speaker 2: There's such a discrepancy between their basal metabolic rate and

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Speaker 2: its needs. And I know you've done several of your

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Speaker 2: own podcasts on that which we can point to if

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Speaker 2: people are interested. But then they may then go and

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Speaker 2: do CrossFit or an extra run as well. Get their

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Speaker 2: steps right up to ten fifteen thousand, so at a

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Speaker 2: conservative estimation, burning an extra six eight hundred calories per day.

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Speaker 2: So they're trying to eat ony twelve hundred, and there's

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Speaker 2: a six eight hundred, one thousand calorie difference. So in

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Speaker 2: their head they're thinking, well, I should be losing weight

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Speaker 2: because I'm exercising more and eating less and less or

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Speaker 2: keeping my calories so tightly controlled, and yet nothing's happening.

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Speaker 2: And that screams to me chrodit calorie deprivation because the

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Speaker 2: body is in this stable pattern where nothing is happening.

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Speaker 2: The stricter they are with their diet, and the more

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Speaker 2: they actively restrict physically and psychologically, so that they're actually

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Speaker 2: overriding their bodies natural signals to the point where they

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Speaker 2: don't even feel hunger anymore, and yet they're burning a

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Speaker 2: lot of calories. And without having a scientific reference for this,

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Speaker 2: my estimation would be if the calorie difference is more

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Speaker 2: than four hundred calories, that is a sign that you're

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Speaker 2: eating too little for the amount of activity you're doing.

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Speaker 2: And again anecdotally, sometimes I'll just to see what's going

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Speaker 2: on physiologically, and it's often girls. So I'll say with

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Speaker 2: these girls is that I'll get them to stop training

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Speaker 2: or stop CrossFit, or stop the really high intensity activity

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Speaker 2: for a week. And even if I hold their calories

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Speaker 2: at that twelve hundred point, often then they lose. And

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Speaker 2: then I know when they do exercise, we need to

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Speaker 2: basically eat more to give the muscles the fuel they

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Speaker 2: need to actively burn carbohydrate and fact efficiently and allow

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Speaker 2: their body to lose weight. But the big challenge I

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Speaker 2: have is that even though in theory it makes sense,

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Speaker 2: it's such a big shift to go from being so

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Speaker 2: overly restricted with diet and so rigid with physical activity

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Speaker 2: that it's a real takes time. It takes several weeks,

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Speaker 2: a lot of trust with the clinician for them to

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Speaker 2: build confidence and allowing their calories to be increased when

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Speaker 2: they're so used to sticking so strictly to those restricted

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Speaker 2: calorie levels and those numbers very common. One thy twelve

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Speaker 2: hundred tend to be the default that this group go to.

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Speaker 1: Absolutely, and that's why we really want to reference our colleagues,

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Speaker 1: you know, such a psychologist, where they can become really

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Speaker 1: useful if you have a lot of fear or anxiety

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Speaker 1: around deleting the calorie counting apps on your phone, around

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Speaker 1: eating out, around actually increasing your calories or increasing your weight,

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Speaker 1: because often we say that sometimes you need to gain

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Speaker 1: weight in order to restore those metabolic processes in order

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Speaker 1: for you to actually lose weight long term, because sometimes

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Speaker 1: we've been in a calorie deficit for so long that

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Speaker 1: we've got nowhere to go with that in terms of

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Speaker 1: our body, Like we can't decrease calories anymore, you're not

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Speaker 1: losing weight at what you're doing. What you're doing is

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Speaker 1: like you can't possibly exercise anymore, you can't possibly eat less.

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Speaker 1: Where you're going to go from there, of course, you

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Speaker 1: have to reverse yourself out of that, and that's that

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Speaker 1: concept of reverse starting that we do here a little

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Speaker 1: bit as well. So I will also say that with

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Speaker 1: that sort of consistent under eating, there's a whole element

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Speaker 1: of stress that goes into that as well. And what

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Speaker 1: I really do find is within a lot of my

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Speaker 1: ladies doing that high intensity type exercise, particularly first thing

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Speaker 1: in the morning. If you are in a calorie deficit,

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Speaker 1: and a large one, as you said, over three four

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Speaker 1: hundred calories. Most people are trying to put themselves in

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Speaker 1: deficits of you know, five six seven hundred calories. If

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Speaker 1: you're waking up with a crack dawn like four point

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Speaker 1: fifteen in the morning, you're going and you're doing high

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Speaker 1: intensity exercise on an empty stomach. It's just a recipe

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Speaker 1: for disaster. You're constantly stressing your body out when it's

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Speaker 1: got very little reserves. And so if you're someone who

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Speaker 1: is constantly getting sick or injured, you need to reassess

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Speaker 1: or you're eating, reassess the type of training that you're doing.

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Speaker 1: High intensity training is not good for stress levels. And

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Speaker 1: I never never, I'm not an exos professional, but I

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Speaker 1: never recommend my clients do it more than about two

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Speaker 1: to three times a week because it is just that

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Speaker 1: added stress to the body that it doesn't really need,

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Speaker 1: and particularly if it's first thing in the morning. So yeah,

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Speaker 1: that's something that I really do see a lot of

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Speaker 1: my women's suffering with. They're just forcing themselves to get

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Speaker 1: out of bed on very little sleep. They've got lack

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Speaker 1: of energy from terrible amounts of calories and just that

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Speaker 1: high intensity exercise. It's like a triple whammy altogether, and

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Speaker 1: they're not getting.

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Speaker 2: Results, particularly when that early morning training comes at the

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Speaker 2: expensive sleep. So it's safe to say that females will

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Speaker 2: need or adults will need at least six hours of

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Speaker 2: sleep per night at a minimum to maintain optimal metal

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Speaker 2: bother functioning. So if you're getting less sleep or poor

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Speaker 2: quality sleep, plus then pushing yourself to get up exhausted

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Speaker 2: and train often fasted, and then have insufficient carbohydrate after

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Speaker 2: the session to recover. It's all of these factors that

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Speaker 2: contribute to this ongoing stress in the body. And so

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Speaker 2: I would always say to my clients rather sometimes than

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Speaker 2: focus on or I don't think you should train or

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Speaker 2: stop training, because that's also got an element of addictional

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Speaker 2: love that they get something out of it. It's more

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Speaker 2: at least prioritize the sleep, so you've got that as

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Speaker 2: a base and try and get to bed earlier if

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Speaker 2: you do want to train at that really high intensity

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Speaker 2: and start when if you suspect your calories have been

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Speaker 2: really tightly controlled for a long period of time. You

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Speaker 2: don't have to go from on thy or twelve hundred

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Speaker 2: straight up to eighteen hundred per day, because that's going

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Speaker 2: to be really uncomfortable psychologically and also physically as the

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Speaker 2: body clings on to a lot of extra fluid with

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Speaker 2: that carbohydrate on board, and you will say that increase

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Speaker 2: in the scales, which can be really disconcerting. So what

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Speaker 2: I would say is the key is to look at

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Speaker 2: it as a longer term project and to gradually grade

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Speaker 2: up and change things around so you don't find it

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Speaker 2: more stressful than it is. So for example, I would say,

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Speaker 2: right prioritize sleep as a starting point, and then as

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Speaker 2: you said, focus on training a little bit less, maybe

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Speaker 2: two or three times per week. Make sure you've got

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Speaker 2: a little bit of carbohydrate on board, whether you've had

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Speaker 2: some at dinner or some a little bit before training,

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Speaker 2: and even just adding an extra one hundred or two

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Speaker 2: hundred calories to that first couple of meals in the day,

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Speaker 2: and signs you're on the right track with it will

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Speaker 2: be suddenly you start to feel hungry again. You're not

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Speaker 2: so obsessed with food all the time. Because the other

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Speaker 2: observation I have leand with this group is that they restrict,

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Speaker 2: they restrict, they restrict, and then they binge because the

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Speaker 2: physiological drive to eat is so strong after a while,

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Speaker 2: all psychologically, the feeling is that they've been so good,

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Speaker 2: so good, so good, and then all of a sudden,

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Speaker 2: it just all falls through and they binge and they

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Speaker 2: go and have a massive weekend, and it repeats the

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Speaker 2: cycle of guilt that fuels it. So it's about resetting

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Speaker 2: the baseline slowly in a way that the girls are

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Speaker 2: comfortable and so they can self direct it, but really

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Speaker 2: getting back in touch with our bodies and what our

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Speaker 2: bodies need and what our bodies are telling us, rather

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Speaker 2: than trying to stick to a strict calorie number on

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Speaker 2: a piece of paper, on a calorie monitoring or on

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Speaker 2: a watch that's telling you exactly how many calories. But definitely,

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Speaker 2: if it's more than a four or five hundred calorie

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Speaker 2: discrepancy between what's going in and what's going out, that's

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Speaker 2: a sign to me that people will be flat lighting

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Speaker 2: and nothing will be happening, and will absolutely explain why

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Speaker 2: people aren't getting those weight loss results or fat specifically

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Speaker 2: fat loss results that they're looking for.

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Speaker 1: Absolutely, yeah, And I would say that that before clients

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Speaker 1: come and work with me. Eighty percent of the ladies

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Speaker 1: that sign up to my coaching service link up my

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Speaker 1: method are that exact picture that you described that early.

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Speaker 1: You know, first thing in the morning, high intens of

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Speaker 1: a Carlio, super low calories, super super strict, and then

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Speaker 1: they're binging later in the week or on the weekend,

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Speaker 1: and they're just not getting that result because their body

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Speaker 1: is constantly in the state of stress. And when we're stressed,

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Speaker 1: we pump out cortsolt of that storage hormone. We're doing

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Speaker 1: the opposite of what we actually want to do for

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Speaker 1: fat loss. So absolutely, I think we really describe that

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Speaker 1: picture of that chronic calorie Depp. And the sad thing

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Speaker 1: is that we see it nearly every day in our clinics,

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Speaker 1: don't we, Suzie.

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Speaker 2: I see it all the time. And I think the

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Speaker 2: other thing we have spoken about before is the power

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Speaker 2: of change, because bodies get really used to training regimes,

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Speaker 2: they get really used to dietary patterns. So again, if

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Speaker 2: you're someone who's really heavily almost addicted to your high

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Speaker 2: intensity training, or you'll run each day, but your body

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Speaker 2: isn't changing the way you want it to. An easy

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Speaker 2: thing to do is just shift you're training around a

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Speaker 2: little bit, and often that can be all that's required

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Speaker 2: to get you back in touch, and you might walk

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Speaker 2: a little bit more for a while, or you may

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Speaker 2: do a longer session on the weekends when you're eating

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Speaker 2: a little bit more and back off or reduce the

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Speaker 2: amount of time you're spending doing that high intensity activity.

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Speaker 2: So I think change one variable at a time, make

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Speaker 2: sure your baseline is strong and you're getting the minimum

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Speaker 2: amount of calories in sleep, and as a rule of thumb,

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Speaker 2: twelve hundred for most of our listeners will be on

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Speaker 2: the low side. You probably need a baseline closer to

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Speaker 2: fourteen hundred at least just to get started and even

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Speaker 2: those little tweaks. And a sign you're on the right

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Speaker 2: track is that you feel better. Because we're often looking

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Speaker 2: for outcome on the scales or feeling hungry, which are great,

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Speaker 2: but I always ask my clients first if you're feeling better,

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Speaker 2: more energized, less fatigued, less obsessed with food, it's a

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Speaker 2: sign you're on the right track. So getting a little

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Speaker 2: bit back in touch with how you're feeling can be

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Speaker 2: another good way to gauge whether you're on the right

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Speaker 2: track with that absolutely, And finally, to wrap us up,

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Speaker 2: I'll just touch on the sleep thing again, just to

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Speaker 2: bring that home because it is so incredibly important.

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Speaker 1: And I know you mentioned at least six hours, and

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Speaker 1: that is the absolute bare minimum. I'm not talking new

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Speaker 1: moms here. New mums do the absolute best you can.

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Speaker 1: If you've got two hours last night, you go, or

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Speaker 1: new dads you know as well. But really, if sleep

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Speaker 1: is something that is in your power to control, we

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Speaker 1: absolutely should be prioritizing that first. Because I was reading

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Speaker 1: a sports nutrition journal something around psychology, and it was

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Speaker 1: basically saying that athletes to get less than I think

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Speaker 1: it was seven and a half hour sleep a night

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Speaker 1: a sixty percent more likely to have an injury. I've

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Speaker 1: read stories from, you know, the top tennis players in

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Speaker 1: the world. I think Nadal was one of them, and

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Speaker 1: he's saying he gets nine to ten hour sleeper nut

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Speaker 1: and if he doesn't, he just does not perform. So

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Speaker 1: the more sleep you get, the better your performance is

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Speaker 1: going to be. So I would say for the majority

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Speaker 1: of our listeners, we should be aiming for seven, eight,

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Speaker 1: even nine hours sleep at night. If that is in

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Speaker 1: your power to control, and that's a really really easy variable.

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Speaker 1: Get off your screen, get off social media, get to bed,

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Speaker 1: that a little bit earlier, and you'll do the world

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Speaker 1: of good in terms of your fat lost journey, but

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Speaker 1: also in terms of injury, recovery, rest illness, all that

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Speaker 1: sort of thing as well.

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Speaker 2: Will you wake up earlier again the next day and

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Speaker 2: you're more likely to get hungry in the morning, So

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Speaker 2: it's good for metabolic rate and now programming on circadian rhythm.

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Speaker 2: But the other thing is, you know, exercise or high

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Speaker 2: intensity training as you've described, it's stressed to the body.

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Speaker 2: It's inflammation. So what we do know is that extended

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Speaker 2: periods of rest and downtime help to reduce inflammation. But

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Speaker 2: the one last point I wanted to make before we

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Speaker 2: move on to our next section is that new mums,

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Speaker 2: it is not the time to be putting any more

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Speaker 2: pressure on yourself. So we strongly advise against any kind

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Speaker 2: of dietary calorie deprivation when you've got a new child,

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Speaker 2: so be very clear on that. We do not advise

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Speaker 2: any kind of privational calorie restriction when you're a new mum.

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Speaker 1: And guidelines it's not the tie and not for you.

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Speaker 2: Just do the best you can.

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Speaker 1: Definitely, so hopefully listeners, these tips, I guess help make

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Speaker 1: you aware of this concept of chronic calorie deprivation. And

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Speaker 1: we would really recommend working one on one with a

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Speaker 1: professional because it is an area that is you kind

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Speaker 1: of racks with guilt. You're on sure, you don't know

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Speaker 1: what you're doing. You're like, I'm doing everything right, why

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Speaker 1: it is nothing working? It really is that time to

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Speaker 1: link in with a professional, such as a credit for

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Speaker 1: practicing dietitian or a sports dietitian to really get your

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Speaker 1: health and your I guess, your results and what you've

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Speaker 1: been training hard for back on track and I guess

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Speaker 1: to see that brings us to a clinic question of

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Speaker 1: the week. What we're really seeing in clinic this week.

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Speaker 1: I think this ties into the whole winter it's cold, lockdown, COVID,

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Speaker 1: that sort of thing. People are understanding that gut health

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Speaker 1: is so closely linked to immunity. They've heard on the

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Speaker 1: podcast before how important vegetables are. And I don't know

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Speaker 1: about you, but in my clinic this week, a lot

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Speaker 1: of clients around getting a lot of DM through Instagram

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Speaker 1: asking me about greens powders, people saying, look, I don'tate

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Speaker 1: many veggies. I've heard you say how important they are.

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Speaker 1: Can I take a greens powder? Is that a good option?

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Speaker 1: And honestly, I see it all over social media. Every

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Speaker 1: influencer and their dog is getting paid to promoted greens powder.

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Speaker 1: But are greens powder is actually good for it? Are

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Speaker 1: they as good as the real deal?

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Speaker 2: You may correct me, but my understanding is that there

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Speaker 2: is no evidence to support the use of powdered forms

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Speaker 2: of vegetables to have anywhere near the health benefits of

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Speaker 2: the fresh varieties. I've never used them, I don't recommend them.

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Speaker 2: I'm acutely aware they're often based on is it pyramid

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Speaker 2: style programs where there's kickbacks for people recommending them. So

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Speaker 2: it's definitely as a dietician. As a nutritionist, I'm sure

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Speaker 2: you're very much the same. What we do know is

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Speaker 2: it's the synergistic effect of the nutrients found in whole

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Speaker 2: natural foods that give you these huge number of health benefits,

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Speaker 2: and we can just never replace that. Whether it's a

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Speaker 2: greens powder, whether it's a multi vitamin in a jar,

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Speaker 2: it's just not the same thing. So the time that

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Speaker 2: comes up for me is with children and parents thinking

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Speaker 2: that the kids aren't great with their veggies, can they

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Speaker 2: just throw some greens powder into to make them feel better?

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Speaker 2: And I really want to stress I don't advise it

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Speaker 2: because the last thing I want my clients to do

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Speaker 2: is spend twenty or thirty dollars on a powder that

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Speaker 2: I'm not sure is going to do anything, really, And

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Speaker 2: that's the truth of the matter when it comes to

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Speaker 2: the science, and we are a credit to practicing dietitians,

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Speaker 2: and we do need to always report the science, not

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Speaker 2: what we believe to be true, but what the science

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Speaker 2: shows to be true. And unfortunately the science isn't there

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Speaker 2: to back up these claims. So, you know, in terms

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Speaker 2: of how do we get those key nutrients at this

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Speaker 2: time of year, I think this comes to putting on

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Speaker 2: our thinking caps about how do we find a form

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Speaker 2: of vegetables or leafy greens or juices or soups that

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Speaker 2: will pack that in now as a rule of thumb,

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Speaker 2: and I've just written an article about what dietitians do

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Speaker 2: differently to the rest of the population when it comes

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Speaker 2: to their own diets. And I would say that whenever

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Speaker 2: I've been to a dietitian's conference, the salad and veggies

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Speaker 2: go first, So we're having two, three, four serves every

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Speaker 2: single meal, and that takes us to that set to

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Speaker 2: ten serves of fresh fruits and vegetables minimum a day

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Speaker 2: that's associated with optimal health outcomes as shown in the

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Speaker 2: Mediterranean diet. It's not about just ticking the box on

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Speaker 2: five a day for optimal health. We really want to

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Speaker 2: get up there at least sort of ten, if not more.

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Speaker 2: And so the key it doesn't have to be boiled

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Speaker 2: broccoli or kale on a plate. You know, it doesn't

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Speaker 2: matter whether you rejuice them, you make them into a soup,

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Speaker 2: you make them into chips, you have them as salads,

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Speaker 2: as long as you get them as a whole food

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Speaker 2: in some way. And specifically with leafy greens, I'd be

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Speaker 2: aiming for at least a couple of serve of those.

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Speaker 2: And when we talk about leafy greens, they've got specifically

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Speaker 2: benefits associated with anti cancer action in the cell. They're

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Speaker 2: a really rich natural source of folate, which is much

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Speaker 2: better absorbed than synthetic forms of folate that we consume

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Speaker 2: in breads and cereals and in some types of supplement

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Speaker 2: form and for health, I'd be aiming for at least

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Speaker 2: a couple of those, whether it's kale, broccoli, spinach, to

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Speaker 2: get those those huge number of health benefits. And you'll

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Speaker 2: never see me recommending, buying or even supporting. I guess

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Speaker 2: the use of greens powder is for that reason.

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Speaker 1: And dark green leafy veggies, when paired with a source

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Speaker 1: of vitamin C such as tomatoes or a squeeze of

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Speaker 1: lemon juice, are really high on iron as well. And

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Speaker 1: we do know that there are a lot of our

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Speaker 1: female listeners who are quite deficient in iron as well.

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Speaker 1: So heaps of benefits for actually eating our veggies. And

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Speaker 1: as you mentioned, there's just no research or science that

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Speaker 1: supports the same benefits from eating veggies as you would

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Speaker 1: take them in a powdered form. And what we do

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Speaker 1: know from the research is that we simply just don't

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Speaker 1: know how these powdered forms of supplements, or how these

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Speaker 1: supplements and pills and powders interact in our body in

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Speaker 1: that powdered form versus how they do in a whole

434
00:19:35,000 --> 00:19:36,720
Speaker 1: food form, because as you said, when it's in a

435
00:19:36,760 --> 00:19:38,920
Speaker 1: whole food you're not just getting a huge amount of

436
00:19:38,960 --> 00:19:41,119
Speaker 1: vitamin C you're getting follow ed, you're getting potassium, you're

437
00:19:41,119 --> 00:19:44,359
Speaker 1: getting fiber, you're getting some carbohydrate in that vegetable as well.

438
00:19:44,440 --> 00:19:46,560
Speaker 1: There's a whole lot of other nutrients and they all

439
00:19:46,600 --> 00:19:50,000
Speaker 1: act together to help that absorption process within the body,

440
00:19:50,040 --> 00:19:52,280
Speaker 1: which we just can't kind of replicate that in a

441
00:19:52,359 --> 00:19:55,280
Speaker 1: powdered form. So I'm sort of into mind Susia. I'm

442
00:19:55,280 --> 00:19:57,520
Speaker 1: sort of in a look, if you don't really eat

443
00:19:57,520 --> 00:19:59,119
Speaker 1: any at all, and you've tried your best and you

444
00:19:59,119 --> 00:20:00,840
Speaker 1: really can't get them in, maybe you've got some sort

445
00:20:00,880 --> 00:20:03,400
Speaker 1: of fooded versions or your gag or like you've got

446
00:20:03,400 --> 00:20:06,080
Speaker 1: something going on, maybe taking a greens power is better

447
00:20:06,080 --> 00:20:07,639
Speaker 1: than it kick up the ass, right, But at the

448
00:20:07,680 --> 00:20:10,359
Speaker 1: same time, we don't know really the safety of that

449
00:20:10,400 --> 00:20:12,880
Speaker 1: long term, not that I would think that that's unsafe

450
00:20:12,920 --> 00:20:14,960
Speaker 1: long term, but we don't really know the benefit of

451
00:20:14,960 --> 00:20:16,399
Speaker 1: that long term. So if you've got the money and

452
00:20:16,440 --> 00:20:18,960
Speaker 1: you're happy to spend it, that's okay. But I really

453
00:20:19,000 --> 00:20:20,800
Speaker 1: think that there's probably fifty other things that we can

454
00:20:20,840 --> 00:20:24,119
Speaker 1: do beforehand to really try to get in our veggies

455
00:20:24,119 --> 00:20:26,040
Speaker 1: in a whole food form, because as you mentioned, it's

456
00:20:26,040 --> 00:20:29,600
Speaker 1: not just the veggies itself, it's the fiber, it's the polyphenols,

457
00:20:29,640 --> 00:20:32,359
Speaker 1: it's the antioxidants, it's the probotics in those vegetables that

458
00:20:32,400 --> 00:20:35,199
Speaker 1: are so wonderful to our health. And noting that our

459
00:20:35,200 --> 00:20:38,200
Speaker 1: taste buds do really change in about anywhere between four

460
00:20:38,240 --> 00:20:40,439
Speaker 1: to eight weeks time. So if it's just a taste

461
00:20:40,440 --> 00:20:42,439
Speaker 1: thing for you and you're an adult, I mean, it's

462
00:20:42,480 --> 00:20:44,240
Speaker 1: difficult if you've got a three year old who's fussy,

463
00:20:44,280 --> 00:20:46,680
Speaker 1: But if you're an adult, honestly, suck it up. Keep

464
00:20:46,720 --> 00:20:48,560
Speaker 1: eating them in a couple of weeks time, they're going

465
00:20:48,600 --> 00:20:50,080
Speaker 1: to taste a lot better than they did when you

466
00:20:50,119 --> 00:20:52,119
Speaker 1: originally have them. I think for some of us, we

467
00:20:52,240 --> 00:20:53,760
Speaker 1: just we try them once and we get oh, I

468
00:20:53,800 --> 00:20:55,600
Speaker 1: hate that, I'm never eating that again, and then we

469
00:20:55,680 --> 00:20:58,320
Speaker 1: sort of we never really keep trying. You know. That's

470
00:20:58,359 --> 00:21:00,240
Speaker 1: the thing. We know that with children it can take

471
00:21:00,320 --> 00:21:03,280
Speaker 1: up to what's the research Susia seventy ten exposures, seven

472
00:21:03,320 --> 00:21:05,160
Speaker 1: to ten exposures. I thought it was even higher than

473
00:21:05,160 --> 00:21:07,480
Speaker 1: that of a food before it even becomes familiar and

474
00:21:07,520 --> 00:21:09,760
Speaker 1: sort of allowed on the kid's plate. So that's really

475
00:21:09,800 --> 00:21:11,679
Speaker 1: with adults as well, you might have to have up

476
00:21:11,720 --> 00:21:14,800
Speaker 1: to ten exposures of vegetables before they even taste remotely

477
00:21:15,240 --> 00:21:18,000
Speaker 1: neutral to you, and then maybe another ten exposures before

478
00:21:18,000 --> 00:21:20,480
Speaker 1: they actually start tasting okay, and things that you're able

479
00:21:20,480 --> 00:21:25,240
Speaker 1: to add to food. So add lots of you know, onion, garlic, flavors, seasoning,

480
00:21:26,200 --> 00:21:28,320
Speaker 1: put them into smoothies and soups as you mentioned, to

481
00:21:28,359 --> 00:21:31,200
Speaker 1: start within the Blander types are ones as well, like zucchini.

482
00:21:31,200 --> 00:21:33,359
Speaker 1: I great zucchini put in my porroach because it literally

483
00:21:33,400 --> 00:21:35,359
Speaker 1: doesn't have a taste. So start with some of the

484
00:21:35,359 --> 00:21:38,680
Speaker 1: Blander types of vegetables and see how you go. And really,

485
00:21:38,680 --> 00:21:41,000
Speaker 1: you know, throw in a whole heap of garlic and

486
00:21:41,080 --> 00:21:43,400
Speaker 1: a bit of soy sauce and some you know, garlic

487
00:21:43,440 --> 00:21:45,080
Speaker 1: powder and that sort of thing to make it taste

488
00:21:45,119 --> 00:21:47,480
Speaker 1: a lot better. Even drisle in an extraversion oliver will

489
00:21:47,480 --> 00:21:49,280
Speaker 1: taste a hell of a lot better to start with

490
00:21:49,480 --> 00:21:51,960
Speaker 1: until your taste buds to adapt long term.

491
00:21:51,680 --> 00:21:54,200
Speaker 2: There's absolutely a general level of acceptance that has to come.

492
00:21:54,200 --> 00:21:55,639
Speaker 2: There's certain things we have to do. We have to

493
00:21:55,640 --> 00:21:57,399
Speaker 2: get up each day and brush our teeth, we have

494
00:21:57,440 --> 00:21:58,760
Speaker 2: to put our shoes on, we have to put our

495
00:21:58,800 --> 00:22:02,160
Speaker 2: underwear on. Most of us, And it comes down if

496
00:22:02,240 --> 00:22:04,359
Speaker 2: health is your goal, you can't get around it. You

497
00:22:04,400 --> 00:22:07,320
Speaker 2: have to entry and hit some greens. And I was

498
00:22:07,320 --> 00:22:09,720
Speaker 2: thinking a little bit back to the greens powder. Is

499
00:22:09,800 --> 00:22:13,639
Speaker 2: my scientific brain's thinking that just that processing in itself

500
00:22:13,680 --> 00:22:18,440
Speaker 2: to get a greens powder, whether it's a heat exposure, processing, chopping, grating,

501
00:22:18,640 --> 00:22:22,840
Speaker 2: simmering down, concentrating. Surely, what we know around the anti

502
00:22:22,880 --> 00:22:25,880
Speaker 2: cancer molecules, they're very unstable. I don't think they would

503
00:22:25,920 --> 00:22:28,000
Speaker 2: survive that process. So I think it's safe to say

504
00:22:28,000 --> 00:22:30,760
Speaker 2: that we're definitely not getting the dietary fiber and probably

505
00:22:30,800 --> 00:22:34,040
Speaker 2: not the phytochemicals that we know are particularly powerful and

506
00:22:34,119 --> 00:22:36,800
Speaker 2: keeping the cells healthy when they've been processed down to

507
00:22:36,880 --> 00:22:40,000
Speaker 2: that concentrated powder form. Even though we're thinking it's concentrated,

508
00:22:40,240 --> 00:22:42,720
Speaker 2: I'm thinking that just even that process would destroy a

509
00:22:42,720 --> 00:22:45,399
Speaker 2: lot of that nutrition. But going back to ideas on

510
00:22:45,440 --> 00:22:47,159
Speaker 2: the veggies, you know, I had a client who was

511
00:22:47,280 --> 00:22:50,159
Speaker 2: very anti the veggies and had just not grown up

512
00:22:50,200 --> 00:22:53,000
Speaker 2: on them and wasn't overly open. And you know, one

513
00:22:53,000 --> 00:22:54,720
Speaker 2: of the things we worked on was getting a juice

514
00:22:54,720 --> 00:22:56,760
Speaker 2: mix that still had a sweetness to them, because one

515
00:22:56,800 --> 00:22:59,800
Speaker 2: of the things about not liking fruit and vegetables or

516
00:23:00,240 --> 00:23:03,600
Speaker 2: foods that aren't sweet, particularly with children, is that we're

517
00:23:03,600 --> 00:23:05,880
Speaker 2: not programmed to like foods that aren't sweet. So if

518
00:23:05,920 --> 00:23:09,560
Speaker 2: your palette is filled with carbohydrates and sweet fruit, for example,

519
00:23:09,880 --> 00:23:12,399
Speaker 2: maybe sweet potato is a starchy veggie, but you really

520
00:23:12,440 --> 00:23:16,359
Speaker 2: tend to stay away from things with a blander, stronger taste,

521
00:23:16,359 --> 00:23:19,280
Speaker 2: things like the broccoli or the kale, spinach, or even

522
00:23:19,320 --> 00:23:21,679
Speaker 2: the chini, because it doesn't have a strong flavor. It

523
00:23:21,800 --> 00:23:24,359
Speaker 2: is about reprogramming and getting used to having it in

524
00:23:24,400 --> 00:23:26,800
Speaker 2: a certain way. And of my mantra with clients has

525
00:23:26,800 --> 00:23:29,920
Speaker 2: always been I don't care how you eat those vegetables

526
00:23:30,000 --> 00:23:31,960
Speaker 2: as long as you eat them. So even if it

527
00:23:32,040 --> 00:23:34,560
Speaker 2: means having it in cheese sauce, if it means adding

528
00:23:34,600 --> 00:23:37,520
Speaker 2: salt to them, the benefits that come from consuming that

529
00:23:37,640 --> 00:23:40,360
Speaker 2: bulk of veggies and salad every day far exceed any

530
00:23:40,400 --> 00:23:42,360
Speaker 2: of the negatives with a little bit of extra salt

531
00:23:42,440 --> 00:23:44,359
Speaker 2: or a little bit of extra fat. Now, obviously don't

532
00:23:44,359 --> 00:23:47,480
Speaker 2: go gangbusters and you know, put cream and what have you,

533
00:23:47,520 --> 00:23:50,399
Speaker 2: but within a moderate approach, it's definitely better to be

534
00:23:50,440 --> 00:23:52,080
Speaker 2: having them and make them taste good. And that's a

535
00:23:52,119 --> 00:23:54,320
Speaker 2: good match for kids. If the food tastes good, the

536
00:23:54,359 --> 00:23:56,960
Speaker 2: kids will eat it, so don't be scared about doing that.

537
00:23:57,320 --> 00:23:59,600
Speaker 2: You know another technique with children, and you can use

538
00:23:59,600 --> 00:24:01,800
Speaker 2: it without old says when to need a couple. So

539
00:24:01,920 --> 00:24:04,399
Speaker 2: you may only like grated zucchini or happy to have

540
00:24:04,440 --> 00:24:08,480
Speaker 2: that a green juice, and then you might like catoror carrots. Well,

541
00:24:08,480 --> 00:24:10,200
Speaker 2: we've got an orange one and we've got a couple

542
00:24:10,240 --> 00:24:12,120
Speaker 2: of greens. We're on the right track. So don't feel

543
00:24:12,119 --> 00:24:14,560
Speaker 2: like you have to have the whole spectrum to get

544
00:24:14,560 --> 00:24:16,880
Speaker 2: the health benefits. Now, the spectrum's great if you can

545
00:24:16,920 --> 00:24:19,400
Speaker 2: have it, but even just a couple of each type,

546
00:24:19,440 --> 00:24:22,040
Speaker 2: whether it's raw, cooked in a soup, you're on your way.

547
00:24:22,400 --> 00:24:25,760
Speaker 2: So aim small and build. But basically, from a health perspective,

548
00:24:25,760 --> 00:24:28,480
Speaker 2: our best tip, and I'm safe to say, would be

549
00:24:28,760 --> 00:24:31,560
Speaker 2: just eat more vegetables. It's the line I give to

550
00:24:31,640 --> 00:24:34,400
Speaker 2: more clients than any where. Are the vegetables every time

551
00:24:34,400 --> 00:24:36,560
Speaker 2: they send a photo, because it's half a third of

552
00:24:36,560 --> 00:24:38,520
Speaker 2: what I would be prescribing for optimal health.

553
00:24:39,320 --> 00:24:42,320
Speaker 1: Couldn't agree more definitely, So get those veggies in, guys,

554
00:24:42,320 --> 00:24:43,720
Speaker 1: anyway you can, if you have to drown them in

555
00:24:43,760 --> 00:24:45,720
Speaker 1: tomato sauce or add cheese on top of for now,

556
00:24:46,240 --> 00:24:48,240
Speaker 1: get them in as a starter and your taste buzz

557
00:24:48,280 --> 00:24:50,120
Speaker 1: will grow and change over time and we can back

558
00:24:50,160 --> 00:24:52,760
Speaker 1: off some of those additions over time. As Susie said,

559
00:24:52,840 --> 00:24:55,159
Speaker 1: the benefits of eating veggies in any form far out

560
00:24:55,160 --> 00:24:57,040
Speaker 1: away the benefits of not eating them at all.

561
00:24:57,480 --> 00:24:59,159
Speaker 2: One hundred percent. And we'd love if you want to

562
00:24:59,160 --> 00:25:01,480
Speaker 2: post any of your v G rich meal ideas on

563
00:25:01,560 --> 00:25:03,240
Speaker 2: ways to slip them in. We'd love to see them

564
00:25:03,520 --> 00:25:07,080
Speaker 2: on their Nutrition Couch podcast on Instagram. We're seeing more

565
00:25:07,080 --> 00:25:09,600
Speaker 2: and more of your messages and your recipes. We're loving it,

566
00:25:09,640 --> 00:25:11,560
Speaker 2: so keep them coming, and if you want to focus

567
00:25:11,560 --> 00:25:14,119
Speaker 2: on the veggies, we'd love to see them. But now

568
00:25:14,119 --> 00:25:15,800
Speaker 2: we're going to move on to our Product of the Week,

569
00:25:15,840 --> 00:25:18,560
Speaker 2: which is a very popular segment, and this week I

570
00:25:18,600 --> 00:25:21,640
Speaker 2: wanted to take a look at there's a growing range

571
00:25:21,640 --> 00:25:24,879
Speaker 2: of protein breads in supermarkets, and specifically I wanted to

572
00:25:24,920 --> 00:25:28,439
Speaker 2: look at the Woolworth's macro linseed and Sunflower low carb loaf.

573
00:25:28,960 --> 00:25:31,640
Speaker 2: It's been around for a while now, I think looking back,

574
00:25:31,720 --> 00:25:34,639
Speaker 2: the first lower carb loaf we had was the Herman

575
00:25:34,720 --> 00:25:37,919
Speaker 2: Brothers which is packaged for audi in supermarkets, and that

576
00:25:37,960 --> 00:25:40,440
Speaker 2: product's been around for quite some time, but for people

577
00:25:40,440 --> 00:25:42,240
Speaker 2: who don't shop at AUDI, it can be a little

578
00:25:42,240 --> 00:25:44,240
Speaker 2: bit challenging to track it down. And now Woolies in

579
00:25:44,280 --> 00:25:47,760
Speaker 2: their Macro Green range have brought out this higher protein,

580
00:25:47,800 --> 00:25:51,399
Speaker 2: lower carbohydrate loaf. It retails for five dollars. It's a

581
00:25:51,440 --> 00:25:54,960
Speaker 2: reasonably small loaf. It's got eleven point six grams of

582
00:25:54,960 --> 00:25:57,920
Speaker 2: five of per two slices. It's got a five star

583
00:25:58,000 --> 00:26:01,400
Speaker 2: health rating, and per two slices you're going to get

584
00:26:01,480 --> 00:26:05,080
Speaker 2: twenty six point eight grams of protein. You do get

585
00:26:05,080 --> 00:26:07,520
Speaker 2: close to twenty grams of fat, but most of that's

586
00:26:07,560 --> 00:26:10,080
Speaker 2: coming from plant seeds, so it's only that's.

587
00:26:09,920 --> 00:26:10,760
Speaker 1: Per one hundred grams.

588
00:26:11,520 --> 00:26:13,880
Speaker 2: Oh, I'm reading there on one point oh twenty one

589
00:26:13,920 --> 00:26:16,000
Speaker 2: point four, so my mistake. Grams and protein, thanks for

590
00:26:16,040 --> 00:26:19,600
Speaker 2: correcting me. Sixteen grams of fat perserve, which would seem

591
00:26:19,640 --> 00:26:22,320
Speaker 2: quite high, but it is coming a lot from the

592
00:26:22,359 --> 00:26:25,800
Speaker 2: heavy grain base and seeds. Just two point three grams

593
00:26:25,800 --> 00:26:28,960
Speaker 2: of saturated fat and just three point six grams of

594
00:26:29,000 --> 00:26:33,359
Speaker 2: carbohydrate per two slices, which is incredibly low given that

595
00:26:33,440 --> 00:26:36,400
Speaker 2: the average slice of even really healthy dense grain bread

596
00:26:36,480 --> 00:26:37,840
Speaker 2: is going to have at least twenty if not up

597
00:26:37,880 --> 00:26:40,439
Speaker 2: to twenty four grams of carbohydrate per serve, so this

598
00:26:40,560 --> 00:26:43,280
Speaker 2: is really slashing it down. And when we take a

599
00:26:43,320 --> 00:26:46,199
Speaker 2: look at the ingredients water wheat, gluten, linz seeds at

600
00:26:46,200 --> 00:26:49,760
Speaker 2: thirteen percent, sunflower seeds at thirteen percent, explaining that high

601
00:26:49,760 --> 00:26:53,639
Speaker 2: fat amount, bamboo fiber, canola oil, soyflower vinegar, yeast, and

602
00:26:53,720 --> 00:26:56,720
Speaker 2: idized salt. So it's an interesting product and I think

603
00:26:56,800 --> 00:27:00,280
Speaker 2: quite polarizing nutritionally. I will tell you what I but

604
00:27:00,320 --> 00:27:02,560
Speaker 2: I would love firstly and to hear what you think,

605
00:27:02,560 --> 00:27:05,280
Speaker 2: because I think you had you seen it before I

606
00:27:05,280 --> 00:27:05,800
Speaker 2: sent it through.

607
00:27:05,880 --> 00:27:08,480
Speaker 1: Yeah, yeah, I've tried this one. I've definitely. I actually

608
00:27:08,560 --> 00:27:11,199
Speaker 1: my preference is probably either the Herman one, which I

609
00:27:11,280 --> 00:27:13,760
Speaker 1: know that a lot of the special Ida stock, or

610
00:27:13,840 --> 00:27:16,600
Speaker 1: up here in Queensland anyway, all the Aldi lower carb

611
00:27:16,720 --> 00:27:19,080
Speaker 1: high protein bread as well. I actually find that it's

612
00:27:19,119 --> 00:27:21,400
Speaker 1: more dense, but I find just the texture a bit

613
00:27:21,480 --> 00:27:23,840
Speaker 1: nicer for me. I find this will West one a

614
00:27:23,880 --> 00:27:25,560
Speaker 1: bit chewy, for lack of a better word, like I

615
00:27:25,600 --> 00:27:28,480
Speaker 1: feel like it looks more like quote unquote real bread,

616
00:27:28,680 --> 00:27:30,480
Speaker 1: but I feel like just the texture of that, and

617
00:27:30,480 --> 00:27:32,199
Speaker 1: I think it's down to the bamboo fiber that they

618
00:27:32,240 --> 00:27:34,760
Speaker 1: put in there, which is incredibly high fiber amount. I

619
00:27:34,760 --> 00:27:36,800
Speaker 1: find like that. For me, I'm a real texture person,

620
00:27:36,840 --> 00:27:38,879
Speaker 1: so I actually prefer the texture in some of the

621
00:27:38,920 --> 00:27:41,520
Speaker 1: other high protein loads than this one. But on paper,

622
00:27:41,800 --> 00:27:43,399
Speaker 1: this is a standout. As you said, this is a

623
00:27:43,400 --> 00:27:46,080
Speaker 1: five style health rating. It is incredibly high in fiber,

624
00:27:46,400 --> 00:27:48,560
Speaker 1: so high in fiber that some people with ibs might

625
00:27:48,600 --> 00:27:52,200
Speaker 1: actually struggle with two slices of this carbohydrate. But two

626
00:27:52,240 --> 00:27:54,520
Speaker 1: slices there is only three point six grams, which is,

627
00:27:54,720 --> 00:27:57,479
Speaker 1: you know, insane. It's very very low carbohydrate, so probably

628
00:27:57,520 --> 00:27:59,800
Speaker 1: very appropriate for a kidogenic diet if that's something that

629
00:27:59,840 --> 00:28:02,560
Speaker 1: you need to or want to follow. And in terms

630
00:28:02,560 --> 00:28:04,600
Speaker 1: of the protein yet twenty one grams of proteins. If

631
00:28:04,600 --> 00:28:07,159
Speaker 1: you're following a vegan or vegetarian based dot, you're not

632
00:28:07,200 --> 00:28:09,400
Speaker 1: getting in a lot of protein. This is a perfect option.

633
00:28:09,480 --> 00:28:11,240
Speaker 1: Or I say to I have some clients Suzi who

634
00:28:11,560 --> 00:28:13,639
Speaker 1: just want jam on toast, or they just want peanut

635
00:28:13,640 --> 00:28:15,400
Speaker 1: butter on toast, and I say to them, you can't

636
00:28:15,440 --> 00:28:17,280
Speaker 1: just have that with like a normal slice of bread,

637
00:28:17,359 --> 00:28:19,920
Speaker 1: because jam on toast is like calves on carbs. There's

638
00:28:19,920 --> 00:28:22,639
Speaker 1: no protein, there's no fib there's nothing satiating in that

639
00:28:22,680 --> 00:28:25,040
Speaker 1: breakfast option to actually keep you full for longer than

640
00:28:25,080 --> 00:28:27,320
Speaker 1: about an hour. So this would be the perfect option.

641
00:28:27,359 --> 00:28:30,120
Speaker 1: If you're someone who loves just spreads on toast, this

642
00:28:30,200 --> 00:28:33,000
Speaker 1: is a wonderful option for that. And again, somebody who

643
00:28:33,240 --> 00:28:35,720
Speaker 1: may have diabetes, or somebody who may have some chronic

644
00:28:35,760 --> 00:28:38,640
Speaker 1: health conditions, or even those people who are constantly hungry,

645
00:28:38,680 --> 00:28:40,840
Speaker 1: like they're hungry all the time. You want options that

646
00:28:40,920 --> 00:28:43,800
Speaker 1: are high protein, high fiber, and this bread absolutely ticks

647
00:28:43,800 --> 00:28:45,760
Speaker 1: the boxes. I can definitely get it down, but I

648
00:28:45,760 --> 00:28:48,200
Speaker 1: wouldn't say that it is my preference out of the

649
00:28:48,280 --> 00:28:51,000
Speaker 1: other higher protein loaves and lower carved loaves on the market.

650
00:28:51,200 --> 00:28:52,040
Speaker 1: What do you think about it?

651
00:28:52,320 --> 00:28:54,600
Speaker 2: I find it a really interesting product. I should also

652
00:28:54,640 --> 00:28:56,880
Speaker 2: say they've got bread rolls which are really actually quite

653
00:28:56,960 --> 00:29:00,080
Speaker 2: handy as a breakfast on the run. The issue I

654
00:28:59,920 --> 00:29:02,800
Speaker 2: have with it, and you're right if someone is specifically

655
00:29:02,880 --> 00:29:06,080
Speaker 2: looking for a low carbohydrate diet. I think the protein

656
00:29:06,120 --> 00:29:08,000
Speaker 2: is high, so you would need to watch the calories.

657
00:29:08,040 --> 00:29:10,520
Speaker 2: It's not always conducive to keto. It would require some

658
00:29:10,600 --> 00:29:13,920
Speaker 2: serious manipulation of those macros to get that right. Given

659
00:29:13,960 --> 00:29:17,320
Speaker 2: the proteins quite high, I use it as you do.

660
00:29:17,640 --> 00:29:19,880
Speaker 2: So when I've got a client who wants jam or

661
00:29:19,920 --> 00:29:22,560
Speaker 2: I often do peanut butter and banana on this bread,

662
00:29:22,560 --> 00:29:24,520
Speaker 2: and then I've got the perfect mix of save and

663
00:29:24,560 --> 00:29:28,360
Speaker 2: if it's one slice, protein, a little bit of carbohydrate

664
00:29:28,400 --> 00:29:31,200
Speaker 2: and good fat. But for my clients who in the

665
00:29:31,240 --> 00:29:34,200
Speaker 2: morning I actually want to have some carbohydrates, the issue

666
00:29:34,240 --> 00:29:36,520
Speaker 2: I have is that it can almost be starving them

667
00:29:36,720 --> 00:29:40,520
Speaker 2: of that carbohydrate because four grams perchuse slices is really

668
00:29:40,560 --> 00:29:43,800
Speaker 2: low and is often too low for my clients who

669
00:29:43,840 --> 00:29:46,200
Speaker 2: want to lean up or who are exercising in the morning.

670
00:29:46,360 --> 00:29:49,200
Speaker 2: So I do use it, but I always like you

671
00:29:49,240 --> 00:29:51,719
Speaker 2: give clients the choice of whether they prefer the Audi

672
00:29:51,840 --> 00:29:54,600
Speaker 2: or the Herman Brothers to this one. This one can

673
00:29:54,680 --> 00:29:56,920
Speaker 2: be a little bit easier to find in sort of

674
00:29:57,000 --> 00:30:01,360
Speaker 2: mainstream supermarkets, whereas if you're in more obscure regional places,

675
00:30:01,360 --> 00:30:03,560
Speaker 2: it's not as easy to track down. I guess that

676
00:30:03,680 --> 00:30:05,840
Speaker 2: the only thing that springs to mind with the Audi

677
00:30:05,840 --> 00:30:08,240
Speaker 2: brand is it does have a heavier soy base, and

678
00:30:08,280 --> 00:30:09,920
Speaker 2: so so that can be an issue for some people

679
00:30:09,920 --> 00:30:12,520
Speaker 2: who are avoiding soil or more mindful of that. So,

680
00:30:12,880 --> 00:30:15,480
Speaker 2: like anything, it does have a place. It's not my

681
00:30:15,640 --> 00:30:18,200
Speaker 2: first go to generally when I'm looking for a bread,

682
00:30:18,400 --> 00:30:21,840
Speaker 2: I'm wanting a grainy, fibrous bread that has some carbohydrate.

683
00:30:21,880 --> 00:30:24,440
Speaker 2: But it's definitely a product I use, and as I said,

684
00:30:24,440 --> 00:30:27,120
Speaker 2: for those who are counting carbohydrates or like a plane

685
00:30:27,360 --> 00:30:28,960
Speaker 2: toast in the morning, it can be a way I

686
00:30:28,960 --> 00:30:32,080
Speaker 2: can get avocado on toast in and still get the

687
00:30:32,080 --> 00:30:34,920
Speaker 2: protein load I'm looking for. So yeah, it's something that

688
00:30:34,960 --> 00:30:37,640
Speaker 2: I think has a place, but it's not for everyone

689
00:30:37,680 --> 00:30:39,960
Speaker 2: in the sense that more often than not, people will

690
00:30:39,960 --> 00:30:42,320
Speaker 2: need a source of carbohydrate in the morning, so you

691
00:30:42,400 --> 00:30:44,800
Speaker 2: might need to add some banana or some jam as

692
00:30:44,840 --> 00:30:46,800
Speaker 2: you said, to it to get a little bit of

693
00:30:46,840 --> 00:30:48,680
Speaker 2: fuel to keep you going through the morning.

694
00:30:49,040 --> 00:30:51,160
Speaker 1: Definitely, yeah, not something that would be giving out ladies

695
00:30:51,200 --> 00:30:53,800
Speaker 1: who are doing that early morning high intensity workout because

696
00:30:53,920 --> 00:30:56,600
Speaker 1: you definitely need carbs to replenish your energy stores. And

697
00:30:56,640 --> 00:30:58,680
Speaker 1: definitely not something we would recommend for our kids. Our

698
00:30:58,760 --> 00:31:01,239
Speaker 1: kids absolutely need carb hydrates at every meal, So this

699
00:31:01,320 --> 00:31:04,040
Speaker 1: is really an adult only product that we would recommend

700
00:31:04,040 --> 00:31:07,200
Speaker 1: for specific people, and bearing in mind that for Celiacs,

701
00:31:07,240 --> 00:31:09,640
Speaker 1: it's sorry, it's not appropriate. It does contain wheat gluten,

702
00:31:10,000 --> 00:31:11,640
Speaker 1: and it also contains soy, is if you have an

703
00:31:11,640 --> 00:31:14,200
Speaker 1: allergen to soy, that's out for you as well, And

704
00:31:14,280 --> 00:31:17,200
Speaker 1: it is processed in a factory that also contains sesame seeds,

705
00:31:17,240 --> 00:31:19,960
Speaker 1: so if you're someone with a sesame seed allergy, unfortunately,

706
00:31:20,000 --> 00:31:23,160
Speaker 1: the Willers macro lin seed low carb loaf is out.

707
00:31:23,360 --> 00:31:25,120
Speaker 1: And it is a little bit pricey as well, Susie.

708
00:31:25,120 --> 00:31:26,680
Speaker 1: When you think about it, you know, you can get

709
00:31:26,680 --> 00:31:30,040
Speaker 1: a home brand multi grain loaf for what maybe dollar

710
00:31:30,080 --> 00:31:32,600
Speaker 1: fifty two dollars, so this is five dollars a loaf,

711
00:31:32,640 --> 00:31:35,080
Speaker 1: and it is a lot smaller than the average loaf

712
00:31:35,160 --> 00:31:37,480
Speaker 1: of bread as well, so that's something to bear in

713
00:31:37,520 --> 00:31:38,880
Speaker 1: mind if you are on a bit of a stricter

714
00:31:38,920 --> 00:31:39,680
Speaker 1: budget as well.

715
00:31:39,800 --> 00:31:42,080
Speaker 2: You can definitely freeze it. They freeze quite well to

716
00:31:42,120 --> 00:31:44,240
Speaker 2: try and keep the seeds as fresh as possible. The

717
00:31:44,280 --> 00:31:47,400
Speaker 2: other group that I use it with actually my vegan

718
00:31:47,480 --> 00:31:49,840
Speaker 2: clients who are trying to get a source of protein

719
00:31:49,880 --> 00:31:52,479
Speaker 2: in their diet. But one issue I've had is that

720
00:31:52,520 --> 00:31:55,120
Speaker 2: some of my vegan clients are a little bit younger

721
00:31:55,160 --> 00:31:57,040
Speaker 2: and they're busy. They often rely on this as a

722
00:31:57,080 --> 00:31:59,120
Speaker 2: meal on the go because they can quickly get protein

723
00:31:59,320 --> 00:32:01,680
Speaker 2: that they're fat very quickly goes up because they're teaming

724
00:32:01,680 --> 00:32:03,600
Speaker 2: it with avocado or nuts spread. All of a sudden,

725
00:32:03,640 --> 00:32:06,200
Speaker 2: they're having twenty thirty grams of fat per serve, and

726
00:32:06,240 --> 00:32:08,719
Speaker 2: for a small female, that adds up really quickly when

727
00:32:08,760 --> 00:32:11,320
Speaker 2: they mainly need sixty grams of fat total per day.

728
00:32:11,600 --> 00:32:14,840
Speaker 2: So be mindful. It is absolutely good fat, but it

729
00:32:14,880 --> 00:32:16,880
Speaker 2: is calorie dense and we can have too much of it.

730
00:32:16,960 --> 00:32:18,880
Speaker 2: So as a general I wouldn't recommend having more than

731
00:32:18,920 --> 00:32:21,720
Speaker 2: a couple of slices per day. Because you're getting those

732
00:32:21,760 --> 00:32:23,520
Speaker 2: good fats from the seeds. You don't need to then

733
00:32:23,800 --> 00:32:26,600
Speaker 2: double up on extra nuts and extra spreads because you'll

734
00:32:26,680 --> 00:32:29,200
Speaker 2: very quickly get up there with your overall fat intake.

735
00:32:29,240 --> 00:32:32,440
Speaker 2: And that is another factor that can delay fat metabolism

736
00:32:32,440 --> 00:32:34,720
Speaker 2: if you're over consuming for the amount of activity and

737
00:32:34,720 --> 00:32:35,480
Speaker 2: how tall you are.

738
00:32:35,880 --> 00:32:38,360
Speaker 1: But I think overall quite a good product for the

739
00:32:38,400 --> 00:32:40,880
Speaker 1: specific type of person put it that way, and.

740
00:32:40,880 --> 00:32:43,200
Speaker 2: I think it's a massive growth area in the supermarkets.

741
00:32:43,240 --> 00:32:45,000
Speaker 2: I think we will continue to see more and more

742
00:32:45,040 --> 00:32:47,480
Speaker 2: of these products. And as a rule of thumbly and

743
00:32:47,520 --> 00:32:49,920
Speaker 2: the less processed and the cleaner the ingredient list, where

744
00:32:49,920 --> 00:32:52,000
Speaker 2: you're very aware of everything that's going in is a

745
00:32:52,040 --> 00:32:54,240
Speaker 2: good sign you're on the right track because like with

746
00:32:54,320 --> 00:32:56,680
Speaker 2: all things that the less processing and the more whole

747
00:32:56,680 --> 00:32:59,200
Speaker 2: foods that you're consuming in it or in your bread,

748
00:32:59,280 --> 00:33:01,920
Speaker 2: or the more seeds, the greater the proportion of grains,

749
00:33:02,120 --> 00:33:03,480
Speaker 2: the better it will be nutritionally.

750
00:33:04,000 --> 00:33:06,440
Speaker 1: Absolutely, and this is actually quite a good whole food

751
00:33:06,520 --> 00:33:08,560
Speaker 1: ingredient list as well. We recognize all of them. There's

752
00:33:08,560 --> 00:33:11,920
Speaker 1: no artificial flavors, colors, enhances as preservatives, that sort of thing,

753
00:33:11,960 --> 00:33:14,080
Speaker 1: so it's actually pretty good in terms of ingredients too.

754
00:33:14,360 --> 00:33:17,640
Speaker 2: And contrary to popular belief, it doesn't have sugar added

755
00:33:17,640 --> 00:33:20,640
Speaker 2: because that's another very common question. Isn't there sugar added

756
00:33:20,680 --> 00:33:22,040
Speaker 2: to the bread or to the white bread? And the

757
00:33:22,080 --> 00:33:24,200
Speaker 2: answer is no, So that's good. Take a look at

758
00:33:24,200 --> 00:33:26,920
Speaker 2: that ingredient list and it is relatively clean.

759
00:33:27,520 --> 00:33:30,080
Speaker 1: Definitely, And that brings us to our last segment for

760
00:33:30,120 --> 00:33:32,560
Speaker 1: the day, Susie. To wrap us up, we're doing our

761
00:33:32,600 --> 00:33:35,600
Speaker 1: listener questions. So one that came in via Instagram account

762
00:33:35,600 --> 00:33:38,640
Speaker 1: this week, so the Nutrition Couch podcast on Instagram, And

763
00:33:38,720 --> 00:33:40,880
Speaker 1: I honestly think this one comes up so much on

764
00:33:40,920 --> 00:33:45,080
Speaker 1: social media, it's crazy. Is coconut oil really healthier? Susie,

765
00:33:45,120 --> 00:33:46,920
Speaker 1: and does it help with weight loss or does it

766
00:33:47,000 --> 00:33:50,880
Speaker 1: burn fat? Like you see promoted all over social media,

767
00:33:50,920 --> 00:33:53,280
Speaker 1: Coconut oil burns fat. You know, I've seen it. Put

768
00:33:53,280 --> 00:33:54,920
Speaker 1: it in your hair, put it on your skin, rub

769
00:33:54,920 --> 00:33:57,280
Speaker 1: it on your belly, whatever it is ingested, put it

770
00:33:57,280 --> 00:34:00,320
Speaker 1: in your smoothie. Is it all it's cracked up to be?

771
00:34:01,080 --> 00:34:06,520
Speaker 2: Olyah, I'm not a coconut oil fan, and I would

772
00:34:06,600 --> 00:34:09,080
Speaker 2: argue with again our scientific training, It'd be hard pressed

773
00:34:09,120 --> 00:34:12,320
Speaker 2: to find many dietitians who are the reason. And I

774
00:34:12,320 --> 00:34:14,640
Speaker 2: don't want to speak for you either, but the reason

775
00:34:14,719 --> 00:34:17,920
Speaker 2: I don't like it is that when I'm looking to

776
00:34:18,200 --> 00:34:20,480
Speaker 2: bring an oil into the diets of my clients, I'm

777
00:34:20,520 --> 00:34:23,320
Speaker 2: looking for something that adds some positive nutrients. It adds

778
00:34:23,360 --> 00:34:26,120
Speaker 2: good fats, it adds antioxidants, and when we take a

779
00:34:26,160 --> 00:34:28,719
Speaker 2: look at the nutritional profile of coconut oil, it's eighty

780
00:34:28,760 --> 00:34:32,480
Speaker 2: to ninety percent saturated fat with no antioxidants, no vitamin E.

781
00:34:32,640 --> 00:34:35,160
Speaker 2: So to me, I look at it and see lard

782
00:34:35,239 --> 00:34:37,279
Speaker 2: and I don't use it. I don't recommend it, and

783
00:34:37,320 --> 00:34:40,240
Speaker 2: I've never bought it. I've never cooked with it because

784
00:34:40,280 --> 00:34:43,040
Speaker 2: I don't see any positive health benefits associated with it,

785
00:34:43,080 --> 00:34:46,320
Speaker 2: and I think the interesting coconut oil really grew about

786
00:34:46,320 --> 00:34:48,640
Speaker 2: five seven years ago in line with the interesting quito

787
00:34:48,760 --> 00:34:53,080
Speaker 2: and paleo diets where people were looking to add that

788
00:34:53,160 --> 00:34:55,000
Speaker 2: kind of fat back in, and there was a belief

789
00:34:55,000 --> 00:34:58,160
Speaker 2: that saturated fats were good for us, and because coconut

790
00:34:58,160 --> 00:35:00,839
Speaker 2: oil had a proportion of medium change good srides, which

791
00:35:00,880 --> 00:35:03,160
Speaker 2: is a type of fat metabolized in the liver, that

792
00:35:03,239 --> 00:35:05,799
Speaker 2: this was a better option for fat metabolism. And I

793
00:35:05,840 --> 00:35:08,240
Speaker 2: want to be very clear to say there's no evidence

794
00:35:08,280 --> 00:35:10,200
Speaker 2: to show that that is the case. It's still a

795
00:35:10,239 --> 00:35:12,520
Speaker 2: dense fat, and as a rule of thumb, the less

796
00:35:12,520 --> 00:35:14,759
Speaker 2: added fat we have for most of us because we

797
00:35:14,840 --> 00:35:17,080
Speaker 2: enjoy our treats too much. We don't need it. And

798
00:35:17,120 --> 00:35:19,400
Speaker 2: it's not a product you'll ever see me use, recommend

799
00:35:19,520 --> 00:35:22,759
Speaker 2: or cook with myself, So I'm pretty definite. I'm not

800
00:35:22,840 --> 00:35:25,919
Speaker 2: a fan, and I would much prefer extravergin olive ooile.

801
00:35:25,960 --> 00:35:28,200
Speaker 2: It's the only oil I cook with myself. I recommend

802
00:35:28,440 --> 00:35:31,960
Speaker 2: because they're approven health benefits associated with it, and.

803
00:35:31,960 --> 00:35:34,920
Speaker 1: I think we're a lot of the confusion with saturated fat.

804
00:35:34,960 --> 00:35:36,839
Speaker 1: And I remember years ago it was a front cover

805
00:35:36,960 --> 00:35:39,840
Speaker 1: of Times magazine. It said the fat is back, didn't it,

806
00:35:39,880 --> 00:35:42,920
Speaker 1: And it just exploded from there. And I remember seeing

807
00:35:43,120 --> 00:35:45,600
Speaker 1: something about, you know, saturated fat isn't that bad, and

808
00:35:45,640 --> 00:35:47,000
Speaker 1: I think that was in line with a lot of

809
00:35:47,000 --> 00:35:49,960
Speaker 1: the research around dairy that actually showed that full cream

810
00:35:50,040 --> 00:35:53,120
Speaker 1: dairy was not as bad as what we originally had thought,

811
00:35:53,160 --> 00:35:55,960
Speaker 1: you know, as nutritions and dietitians, saturated fat and dairy

812
00:35:56,040 --> 00:35:57,799
Speaker 1: is now what we would consider well what I would

813
00:35:57,840 --> 00:36:00,239
Speaker 1: consider a neutral fat, especially not really the sat traded

814
00:36:00,280 --> 00:36:02,320
Speaker 1: fat isn't positive to our health, but it's more neutral.

815
00:36:02,360 --> 00:36:04,359
Speaker 1: It's not negative. It's not going to block up our

816
00:36:04,440 --> 00:36:06,400
Speaker 1: arteries like we originally thought, like some of the other

817
00:36:06,440 --> 00:36:08,960
Speaker 1: types of saturredded fat. And I think where coconut oil

818
00:36:08,960 --> 00:36:11,319
Speaker 1: has got caught up in a lot of this is that,

819
00:36:11,360 --> 00:36:13,720
Speaker 1: as you mentioned, a lot of the claims, the health

820
00:36:13,760 --> 00:36:17,359
Speaker 1: claims relating to coconut oil are actually more related to

821
00:36:17,440 --> 00:36:19,160
Speaker 1: the fact that a lot of people think that coconut

822
00:36:19,160 --> 00:36:21,960
Speaker 1: oil is an MCT a medium chained traglystride, but it's

823
00:36:22,000 --> 00:36:24,520
Speaker 1: not because the majority of coconut oils on the market

824
00:36:24,640 --> 00:36:28,200
Speaker 1: are actually they behave more like long chain fatty acids.

825
00:36:28,280 --> 00:36:31,360
Speaker 1: The predominant fat in coconut oil is actually luric acid,

826
00:36:31,520 --> 00:36:34,480
Speaker 1: and lauric acid is not and does not behave like

827
00:36:34,520 --> 00:36:37,680
Speaker 1: an MCT. So I think that's the biggest misconception out

828
00:36:37,719 --> 00:36:40,320
Speaker 1: there is that people just say that coconut oil MCT.

829
00:36:40,440 --> 00:36:43,520
Speaker 1: It's metabolized really easily, it'll help you burn fat really easily,

830
00:36:44,000 --> 00:36:46,000
Speaker 1: and that's simply not the case. If you actually look

831
00:36:46,120 --> 00:36:48,799
Speaker 1: right down to the science and actually look at the

832
00:36:49,040 --> 00:36:51,120
Speaker 1: bonded you know, carbons and that sort of thing in it,

833
00:36:51,120 --> 00:36:54,120
Speaker 1: it actually behaves more like a long chain fatty acid

834
00:36:54,160 --> 00:36:56,080
Speaker 1: than it does a medium chain fatty acid. So from

835
00:36:56,120 --> 00:36:59,919
Speaker 1: a metabolic standpoint, it is not a medium chained triglystride

836
00:37:00,400 --> 00:37:02,000
Speaker 1: and so I think that that's where a lot of

837
00:37:02,040 --> 00:37:06,600
Speaker 1: the misinformation on social media around coconut oil comes from.

838
00:37:06,719 --> 00:37:09,080
Speaker 1: So I'm like you, I'm not really a fan. I

839
00:37:09,120 --> 00:37:11,680
Speaker 1: will occasionally use it for flavor, like if I'm making

840
00:37:11,680 --> 00:37:13,799
Speaker 1: a curry or if I'm making some sort of raw

841
00:37:13,840 --> 00:37:16,600
Speaker 1: dessert that needs to set, because coconut oil is a

842
00:37:16,640 --> 00:37:18,960
Speaker 1: solid at room temperature, So if I'm making something that

843
00:37:19,000 --> 00:37:20,919
Speaker 1: I really want to set, like a slice or something

844
00:37:21,040 --> 00:37:23,000
Speaker 1: like that, I might use a little bit of coconut oil,

845
00:37:23,040 --> 00:37:24,600
Speaker 1: But honestly, I think I've had the same bottle in

846
00:37:24,640 --> 00:37:27,560
Speaker 1: my pantry for well over a year now because ninety

847
00:37:27,719 --> 00:37:30,080
Speaker 1: eight percent of the time, Extraversion olive oil is my

848
00:37:30,160 --> 00:37:32,760
Speaker 1: top pick, because we know it's backed by research in science.

849
00:37:32,760 --> 00:37:34,840
Speaker 1: We know it's positively geared towards a house, we know

850
00:37:34,880 --> 00:37:37,560
Speaker 1: it's pack full of health benefits. We have the research

851
00:37:37,600 --> 00:37:40,200
Speaker 1: and the science to prove that, whereas unfortunately with coconut oil,

852
00:37:40,680 --> 00:37:43,400
Speaker 1: unless you're using it from a taste perspective, there's really

853
00:37:43,480 --> 00:37:45,920
Speaker 1: not much else in there that is helpful. I do

854
00:37:46,040 --> 00:37:47,800
Speaker 1: know that for new mums you can rub it on

855
00:37:47,800 --> 00:37:50,280
Speaker 1: your nipples. It really helps with crack nipples with breastfeeding,

856
00:37:50,360 --> 00:37:52,680
Speaker 1: so my best friends tell me. And also you can

857
00:37:52,719 --> 00:37:54,439
Speaker 1: put it through your hair. Apparently it helps you don't

858
00:37:54,440 --> 00:37:56,560
Speaker 1: make your hair a little bit shinier. They're really the

859
00:37:56,600 --> 00:38:00,960
Speaker 1: only two health benefits I find from coconut oil. Breastfeeding mums,

860
00:38:01,080 --> 00:38:03,520
Speaker 1: buy some coconut oil. It will really be helpful for you.

861
00:38:03,680 --> 00:38:05,480
Speaker 1: And of course it's natural, so babies can eat it

862
00:38:05,480 --> 00:38:07,319
Speaker 1: and you can breastfeed with it, of course, And also

863
00:38:07,360 --> 00:38:08,480
Speaker 1: you can put it in your hair or you can

864
00:38:08,560 --> 00:38:11,400
Speaker 1: rub it onto dry skin. But actually ingesting it in

865
00:38:11,480 --> 00:38:14,160
Speaker 1: terms of a health benefit, I haven't seen anything, Susie.

866
00:38:14,160 --> 00:38:16,120
Speaker 1: There's nothing really in the research that shows is that

867
00:38:16,160 --> 00:38:20,120
Speaker 1: it's actually beneficial or more beneficial than some of our

868
00:38:20,160 --> 00:38:22,840
Speaker 1: other oils, which unfortunately it is promoted a lot of

869
00:38:22,840 --> 00:38:26,040
Speaker 1: the time as more beneficial. So that's the nutrition stance

870
00:38:26,080 --> 00:38:29,120
Speaker 1: on the Nutrition Counch podcast. We are pro extraversion olive oil,

871
00:38:29,840 --> 00:38:32,279
Speaker 1: very neutral when it comes to coconut oil or even

872
00:38:32,360 --> 00:38:33,560
Speaker 1: more on that negative.

873
00:38:33,200 --> 00:38:36,799
Speaker 2: Side, Susie, one hundred percent. So I'm sure we'll have

874
00:38:36,840 --> 00:38:38,880
Speaker 2: some feedback on that, so we look forward to it.

875
00:38:40,120 --> 00:38:42,120
Speaker 2: So that brings us to the end of the Nutrition

876
00:38:42,239 --> 00:38:44,440
Speaker 2: Couch for another week. If you haven't done so already,

877
00:38:44,440 --> 00:38:46,560
Speaker 2: we would love you to subscribe and have us delivered

878
00:38:46,560 --> 00:38:48,960
Speaker 2: to your inbox every Sunday morning so you can set

879
00:38:49,000 --> 00:38:51,200
Speaker 2: yourself up for a healthy wake ahead. And we would

880
00:38:51,200 --> 00:38:53,040
Speaker 2: be so grateful if you could leave us a review

881
00:38:53,120 --> 00:38:56,440
Speaker 2: in the Purple Apple podcast app. We have our Instagram

882
00:38:56,520 --> 00:38:59,000
Speaker 2: and Facebook social sites running, so feel free to send

883
00:38:59,080 --> 00:39:01,560
Speaker 2: us any feedback or questions. And we are at the

884
00:39:01,640 --> 00:39:04,520
Speaker 2: Nutrition Couch podcast and we're going to see you the

885
00:39:04,600 --> 00:39:08,120
Speaker 2: same time, same place next Sunday. Thanks for listening, See

886
00:39:08,160 --> 00:39:08,919
Speaker 2: you guys next week.