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Speaker 1: Hi, I'm Susie Burrow and I'm Lean Ward and welcome

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Speaker 1: to the Nutrition Couch, a weekly podcast from two of

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Speaker 1: Australia's leading dieticians, bringing you everything that is new in

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Speaker 1: the world of nutrition, diets and good food from the

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Speaker 1: Nutrition Couch. Today we take a closer look at chronic

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Speaker 1: calorie deprivation. What is it and could you be suffering

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Speaker 1: from it? One of the listener areas we look at

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Speaker 1: the greens powders, are they actually beneficial? And we should

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Speaker 1: we spend our money on it when it comes to

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Speaker 1: our nutrition. A supermarket find of the week is a

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Speaker 1: new high protein based bread and our listener question is

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Speaker 1: all about coconut oil. Is it really the fat burner

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Speaker 1: it's claimed to be and will it help with weight loss?

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Speaker 1: And should we all really be using it? But to

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Speaker 1: get us started, how you're going this weekly? And we've

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Speaker 1: had a little change to our plans with the recent lockdowns,

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Speaker 1: and we won't be seeing each other as soon as

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Speaker 1: we hoped, but we may be coming together in the

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Speaker 1: sunshine state of things go to plan.

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Speaker 2: I know I was supposed to come all the way

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Speaker 2: to see You're going to get in my blue mountains

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Speaker 2: hiking troops, Susie, and it looks like you'll become a

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Speaker 2: Brisbane instead.

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Speaker 1: It's certainly a very challenging time and we're really thinking

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Speaker 1: of all the families who have had their holidays hijacked

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Speaker 1: because of this terrible virus. Again, we're hoping that the

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Speaker 1: nutrition couch can bring you a little bit of relief.

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Speaker 1: And you're still managing to get out in your hours

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Speaker 1: activity each day, and we're definitely brainstorming a lot of

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Speaker 1: new content for you in this time, and perhaps we

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Speaker 1: might take a day or two in the Gold Coast

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Speaker 1: together if we can, to get some photos done and

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Speaker 1: do some more brainstorming. But it's definitely a very challenging time,

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Speaker 1: so we are thinking of you all out there. So

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Speaker 1: to kick us off today, something that's been trending in

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Speaker 1: the media and it really took my eye, is an

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Speaker 1: idea of chronic calorie deprivation. Now, this was a scientific

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Speaker 1: term given to something that I would say I see

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Speaker 1: quite often, and if I was putting it into layman's terms,

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Speaker 1: I would say it's a situation that presents when I

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Speaker 1: have a client who has been chronically restricting calories with

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Speaker 1: the goal of controlling their weight for a long period

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Speaker 1: of time. So we thought it would be a really

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Speaker 1: opportune thing to discuss on the potty today, given that

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Speaker 1: a lot of our listeners do actively work out. They're

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Speaker 1: going to the gym a lot. A lot of your

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Speaker 1: followers and your listeners, Leanna are really committed to their

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Speaker 1: training regimes, and I too see it with my clients

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Speaker 1: who are going to the gym occasionally even but they

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Speaker 1: really really strict with their calories. So we thought, let's

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Speaker 1: have a really good discussion around it. What is kind

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Speaker 1: of calorie deprivation, what does it do to your body

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Speaker 1: long term, and what are some signs you may have it.

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Speaker 1: So tell us about your experience with this area in

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Speaker 1: your practice.

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Speaker 2: I really do see it in a lot of my

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Speaker 2: female clients, and they're the ones that are constantly darting

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Speaker 2: and not necessarily the yoyo datas where they lose you know,

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Speaker 2: five ten kilos and they put it back on again.

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Speaker 2: Then they're on a next dit a few months later

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Speaker 2: than they put it back on again, they start a

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Speaker 2: new diet a few months later. It's more so in

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Speaker 2: really a lot of my active clients, Susie, who are

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Speaker 2: what you would call a healthy body weight looking at them,

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Speaker 2: but they just want to lose say like a couple

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Speaker 2: of extra kuilos or something like that. That's where I'm

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Speaker 2: really seeing it in my clinic. So it's a lot

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Speaker 2: of my very active females who I find it overexercising

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Speaker 2: and under eating. And that's on a regular basis, So

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Speaker 2: this can be over a six twelve month period or

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Speaker 2: even longer. And what I usually say to people in

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Speaker 2: terms of chronic calorie deprivation, yes, to lose body fat,

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Speaker 2: we need to be in a calorie deficit, but we

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Speaker 2: don't want to live in a calorie deficit. We cannot

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Speaker 2: live in a calorie deficit because over time our body

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Speaker 2: adapts metabolically and starts to slow things down, starts to

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Speaker 2: conserve energy. Some of our bodily processes over time and

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Speaker 2: from consistent under eating will actually start to downregulate quite

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Speaker 2: a lot. So I normally say some of the big

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Speaker 2: what I would call red flags to look out for

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Speaker 2: if you've been under eating consistently is a real lack

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Speaker 2: of energy missing or irregular periods, if you're always sick

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Speaker 2: or injured, if you're someone who gets injured, like you

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Speaker 2: can't complete a twelve week training block without being injured,

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Speaker 2: or you can't complete a twelve week training block without

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Speaker 2: being sick. That's something to really take a look at.

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Speaker 2: That's your body saying to you, hey, you're not either

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Speaker 2: giving me enough rest or you're not giving me enough food.

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Speaker 2: I also find things like, oh, called someone who's always

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Speaker 2: cold generally will have a lower body fat percentage than

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Speaker 2: other people. Any other red flugs you can think of

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Speaker 2: what it comes to consistently under eating because they're sort

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Speaker 2: of the big ones that pop in my mind.

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Speaker 1: The two standout features to me that scream chronic calorie

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Speaker 1: deprivation is when I have a client come in and

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Speaker 1: they don't have a lot of weight to lose. Their

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Speaker 1: goals are really body fat related, so they're absolutely in

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Speaker 1: the healthy weight range and say they might be sixty

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Speaker 1: eight kilos, but they want to be sixty three kilos

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Speaker 1: and reduce their body fat so they're not overweight by

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Speaker 1: any means, but they're trying to lean up. And the

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Speaker 1: standout thing is when they count their calories, and often

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Speaker 1: they're trying to stick to one thousand, twelve hundred calories.

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Speaker 1: There's such a discrepancy between their basal metabolic rate and

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Speaker 1: its needs. And I know you've done several of your

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Speaker 1: own podcasts on that which we can point to if

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Speaker 1: people are interested. But then they may then go and

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Speaker 1: do CrossFit or an extra run as well. Get their

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Speaker 1: steps right up to ten fifteen thousand, so at a

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Speaker 1: conservative estimation, burning an extra six eight hundred calories per day.

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Speaker 1: So they're trying to eat onenty twelve hundred and there's

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Speaker 1: a six eight hundred, one thousand calorie difference. So in

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Speaker 1: their head they're thinking, well, I should be losing weight

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Speaker 1: because I'm exercising more and eating less and less or

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Speaker 1: keeping my calories so tightly controlled, and yet nothing's happening.

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Speaker 1: And that screams to me chrodit calorie deprivation because the

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Speaker 1: body is in this stable pattern where nothing is happening.

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Speaker 1: The stricter they are with their diet, and the more

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Speaker 1: they actively restrict physically and psychologically so that they're actually

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Speaker 1: overriding their bodies natural signals to the point where they

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Speaker 1: don't even feel hunger anymore, and yet they're burning a

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Speaker 1: lot of calories. And without having a scientific reference for this,

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Speaker 1: my estimation would be if the calorie difference is more

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Speaker 1: than four hundred calories. That is a sign that you're

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Speaker 1: eating too little for the amount of activity you're doing.

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Speaker 1: And again anecdotally, sometimes I'll just to see what's going

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Speaker 1: on physiologically, and it's often girls. So I'll say with

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Speaker 1: these girls is that I'll get them to stop training

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Speaker 1: or stop CrossFit, or stop the really high intensity activity

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Speaker 1: for a week. And even if I hold their calories

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Speaker 1: at that twelve hundred point, often then they lose. And

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Speaker 1: then I know when they do exercise, we need to

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Speaker 1: basically eat more to give the muscles the fuel they

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Speaker 1: need to actively burn carbohydrate and fact efficiently and allow

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Speaker 1: their body to lose weight. But the big challenge I

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Speaker 1: have is that even though in theory it makes sense,

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Speaker 1: it's such a big shift to go from being so

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Speaker 1: overly restricted with diet and so rigid with physical activity

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Speaker 1: that it's a real takes time. It takes several weeks,

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Speaker 1: a lot of trust with the clinician for them to

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Speaker 1: build confidence and allowing their calories to be increased when

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Speaker 1: they're so used to sticking so strictly to those restricted

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Speaker 1: calorie levels and those numbers very common oney twelve hundred

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Speaker 1: tend to be the default that this group go.

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Speaker 2: To absolutely and that's why we really want to reference

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Speaker 2: our colleagues, you know, such as psychologist, where they can

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Speaker 2: become really useful if you have a lot of fear

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Speaker 2: or anxiety around deleting the calori counting apps on your phone,

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Speaker 2: around eating out, around actually increasing your calories or increasing

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Speaker 2: your weight, because often we say that sometimes you need

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Speaker 2: to gain weight in order to restore those metabolic processes

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Speaker 2: in order for you to actually lose weight long term,

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Speaker 2: because sometimes we've been in a calorie deficit for so

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Speaker 2: long that we've got nowhere to go with that in

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Speaker 2: terms of our body, Like we can't decrease calories anymore,

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Speaker 2: you're not losing weight at what you're doing. What you're

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Speaker 2: doing is like you can't possibly exercise anymore, you can't

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Speaker 2: possibly eat less. Where you're going to go from there,

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Speaker 2: of course, you have to reverse yourself out of that,

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Speaker 2: and that's that concept of reverse starting that we do

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Speaker 2: here a little bit as well. So I will also

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Speaker 2: say that with that sort of consistent under eating, there's

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Speaker 2: a whole element of stress that goes into that as well.

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Speaker 2: And what I really do find is within a lot

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Speaker 2: of my ladies doing that high intensity type exercise, particularly

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Speaker 2: first thing in the morning, if you are in a

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Speaker 2: calorie deficit, and a large one, as you said, over

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Speaker 2: three four hundred calories. Most people are trying to put

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Speaker 2: themselves in deficits of you know, five six, seven hundred calories.

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Speaker 2: If you're waking up with a crack dawn like four

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Speaker 2: fifteen in the morning, you're going and you're doing high

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Speaker 2: intensity exercise on an empty stomach. It's just a recipe

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Speaker 2: for disaster. You're constantly stressing your body out when it's

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Speaker 2: got very little reserves. And so if you're someone who

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Speaker 2: is constantly getting sick or injured, you need to reassess

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Speaker 2: or you're eating, reassess the type of training that you're doing.

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Speaker 2: High intensity training is not good for stress levels. And

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Speaker 2: I never, never, I'm not an exos professional, but I

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Speaker 2: never recommend my clients do it more than about two

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Speaker 2: to three times a week because it is just that

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Speaker 2: added stress to the body that it doesn't really need,

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Speaker 2: and particularly if it's first thing in the morning. So yeah,

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Speaker 2: that's something that I really do see a lot of

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Speaker 2: my women's suffering with. They're just forcing themselves to get

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Speaker 2: out of bed on very little sleep. They've got lack

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Speaker 2: of energy from terrible amounts of calories and just that

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Speaker 2: high intensity exercise. It's like a triple whammy altogether, and

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Speaker 2: they're not getting.

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Speaker 1: Results, particularly when that early morning training comes at the

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Speaker 1: expense of sleep. So it's safe to say that females

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Speaker 1: will need or adults will need at least six hours

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Speaker 1: of sleep per night at a minimum to maintain optimal

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Speaker 1: metabolic functioning. So if you're getting less sleep or poor

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Speaker 1: quality sleep, plus then pushing yourself to get up exhausted

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Speaker 1: and train often fasted, and then have insufficient carbohydrate after

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Speaker 1: the session to recover. It's all of these factors that

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Speaker 1: contribute to this ongoing stress in the body. And so

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Speaker 1: I would always say to my clients rather sometimes than

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Speaker 1: focus on or I don't think you should train or

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Speaker 1: stop training, because that's also got an element of ad

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Speaker 1: dictional love that they get something out of it. It's

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Speaker 1: more at least prioritize the sleep, so you've got that

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Speaker 1: as a base and try and get to bed earlier

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Speaker 1: if you do want to train at that really high

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Speaker 1: intensity and start when if you suspect your calories have

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Speaker 1: been really tightly controlled for a long period of time.

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Speaker 1: You don't have to go from onenty or twelve hundred

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Speaker 1: straight up to eighteen hundred per day because that's going

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Speaker 1: to be really uncomfortable psychologically and also physically as the

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Speaker 1: body clings on to a lot of extra fluid with

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Speaker 1: that carbohydrate on board, and you will say that increase

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Speaker 1: in the scales, which can be really disconcerting. So what

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Speaker 1: I would say is the key is to look at

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Speaker 1: it as a longer term pro project and to gradually

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Speaker 1: grade up and change things around so you don't find

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Speaker 1: it more stressful than it is. So for example, I

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Speaker 1: would say, right prioritize sleep as a starting point, and

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Speaker 1: then as you said, focus on training a little bit less,

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Speaker 1: maybe two or three times per week. Make sure you've

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Speaker 1: got a little bit of carbohydrate on board, whether you've

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Speaker 1: had some at dinner or some a little bit before training,

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Speaker 1: and even just adding an extra hundred or two hundred

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Speaker 1: calories to that first couple of meals in the day,

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Speaker 1: and signs you're on the right track with it will

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Speaker 1: be suddenly you start to feel hungry again, you're not

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Speaker 1: so obsessed with food all the time. Because the other

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Speaker 1: observation I have leand with this group is that they restrict,

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Speaker 1: they restrict, they restrict, and then they binge because the

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Speaker 1: physiological drive to eat is so strong after a while,

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Speaker 1: all psychologically, the feeling is that they've been so good,

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Speaker 1: so good, so good, and then all of a sudden

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Speaker 1: it just all falls through and they binge and they

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Speaker 1: go and have a massive weekend, and it repeats the

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Speaker 1: cycle of guilt that fuels it. So it's about resetting

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Speaker 1: the baseline slowly in a way that the girls are

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Speaker 1: comfortable and so they can self direct it, but really

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Speaker 1: getting back in touch with our bodies and what our

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Speaker 1: bodies need and what our bodies are telling us, rather

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Speaker 1: than trying to stick to a strict calorie number on

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Speaker 1: a piece of paper, on a calorie monitoring or on

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Speaker 1: a watch that's telling you exactly how many calories. But definitely,

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Speaker 1: if it's more than a four or five hundred calorie

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Speaker 1: discrepancy between what's going in and what's going out, that's

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Speaker 1: a sign to me that people will be flat lighting

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Speaker 1: and nothing will be happening, and will absolutely explain why

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Speaker 1: people aren't getting those weight loss results or fat specifically

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Speaker 1: fat loss results that they're looking for.

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Speaker 2: Absolutely yeah, And I would say that that before clients

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Speaker 2: come and work with me. Eighty percent of the ladies

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Speaker 2: that sign up to my coaching service link up my

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Speaker 2: method are that exact picture that you described that early,

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Speaker 2: you know, first thing in the morning, high intens of calio,

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Speaker 2: super low calories, super super strict, and then they're binging

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Speaker 2: letter in the week or on the weekend, and they're

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Speaker 2: just not getting that result because their body is constantly

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Speaker 2: in the state of stress. And when we're stressed, we

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Speaker 2: pump out cortsolt of that storage hormone. We're doing the

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Speaker 2: opposite of what we actually want to do for fat loss.

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Speaker 2: So absolutely, I think we really describe that picture of

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Speaker 2: that chronic calorie dep and the sad thing is that

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Speaker 2: we see it nearly every day in our clinics, don't we.

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Speaker 1: Suezie, I see it all the time. And I think

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Speaker 1: the other thing we have spoken about before is the

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Speaker 1: power of change, because bodies get really used to training regimes,

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Speaker 1: they get really used to dietary patterns. So again, if

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Speaker 1: you're someone who's really heavily almost addicted to your high

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Speaker 1: intensity training, or you'll run each day, but your body

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Speaker 1: isn't changing the way you want it to. An easy

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Speaker 1: thing to do is just shift you're training around a

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Speaker 1: little bit, and often that can be all that's required

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Speaker 1: to get you back in touch, and you might walk

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Speaker 1: a little bit more for a while, or you may

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Speaker 1: do a longer session on the weekends when you're eating

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Speaker 1: a little bit more and back off or reduce the

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Speaker 1: amount of time you're spending doing that high intensity activity.

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Speaker 1: So I think change one variable at a time, make

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Speaker 1: sure your baseline is strong and you're getting the minimum

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Speaker 1: amount of calories in sleep, and as a rule of thumb,

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Speaker 1: twelve hundred for most of our listeners will be on

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Speaker 1: the low side. You probably need a baseline closer to

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Speaker 1: fourteen hundred at least just to get started and even

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Speaker 1: those little tweaks. And a sign you're on the right

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Speaker 1: track is that you feel better, because we're often looking

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Speaker 1: for outcome on the scales or feeling hungry, which are great,

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Speaker 1: but I always ask my clients first if you're feeling better,

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Speaker 1: more energized, less fatigued, less obsessed with food, it's a

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Speaker 1: sign you're on the right track. So getting a little

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Speaker 1: bit back in touch with how you're feeling can be

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Speaker 1: another good way to gauge whether you're on the right

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Speaker 1: track with that.

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Speaker 2: Absolutely, and finally, to wrap us up, I'll just touch

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Speaker 2: on the sleep thing again just to bring that home

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Speaker 2: because it is so incredibly important. And I know you

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Speaker 2: mentioned at least six hours, and that is the absolute

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Speaker 2: bare minimum. I'm not talking new moms here. New mums

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Speaker 2: do the absolute best you can. If you've got two

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Speaker 2: hours last night, you go all new dads you know

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Speaker 2: as well. But really, if sleep is something that is

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Speaker 2: in your power to control, we absolutely should be prioritizing

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Speaker 2: that first. Because I was reading a sports nutrition journal

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Speaker 2: something around psychology, and it was basically saying that athletes

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Speaker 2: to get less than I think it was seven and

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Speaker 2: a half hour sleep a night a sixty percent more

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Speaker 2: likely to have an injury. I've read stories from you know,

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Speaker 2: the top tennis players in the world. I think Nadal

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Speaker 2: was one of them, and he's saying he gets nine

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Speaker 2: to ten hour sleeper nut and if he doesn't, he

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Speaker 2: just does not perform. So the more sleep you get,

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Speaker 2: the better your performance is going to be. So I

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Speaker 2: would say for the majority of our listeners, we should

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Speaker 2: be aiming for seven to eight even nine hours sleep

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Speaker 2: at night if that is in your power to control

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Speaker 2: and that's a really really easy variable. Get off your screen,

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Speaker 2: get off social media, get to bed that a little

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Speaker 2: bit earlier, and you'll do the world of good in

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Speaker 2: terms of your fat lost journey, but also in terms

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Speaker 2: of injury, recovery, rest illness, all that sort of thing

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Speaker 2: as well.

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Speaker 1: Will you wake up earlier again the next day and

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Speaker 1: you're more likely to get hungry in the morning, So

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Speaker 1: it's good for metabolic rate and now programming on circadian rhythm.

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Speaker 1: But the other thing is, you know, exercise or high

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Speaker 1: intensity training as you've described, it's stressed to the body.

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Speaker 1: It's inflammation. So what we do know is that extended

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Speaker 1: periods of rest and downtime help to reduce inflammation. But

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Speaker 1: the one last point I wanted to make before we

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Speaker 1: move on to our next section is that new mums,

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Speaker 1: it is not the time to be putting any more

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Speaker 1: pressure on yourself. So we strongly advise against any kind

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Speaker 1: of dietary calorie deprivation when you've got a new child,

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Speaker 1: so be very clear on that. We do not advise

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Speaker 1: any kind of privational calorie restriction when you're a new mum.

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Speaker 2: As guidelines, it's not the tie and not for you.

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Speaker 1: Just do the best you can.

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Speaker 2: Definitely, so hopefully listeners these tips, I guess help make

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Speaker 2: you aware of this concept of chronic calorie deprivation. And

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Speaker 2: we would really recommend working one on one with a

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Speaker 2: professional because it is an area that is you kind

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Speaker 2: of racks with guilt. You're unsure, you don't know what

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Speaker 2: you're doing. You're like, I'm doing everything right, why it

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Speaker 2: is nothing working? It really is that time to link

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Speaker 2: in with a professional, such as a credit for practicing

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Speaker 2: dietitian or a sports dietitian to really get your health

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Speaker 2: and your I guess your results and what you've been

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Speaker 2: training hard for back on track, and I guess to

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Speaker 2: see that brings us to a clinic question of the week.

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Speaker 2: What we're really seeing in clinic this week. I think

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Speaker 2: this ties into the whole winter it's cold, lockdown, COVID,

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Speaker 2: that sort of thing. People are understanding that gut health

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Speaker 2: is so closely linked to immunity. They've heard on the

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Speaker 2: podcast before how important vegetables are. And I don't know

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Speaker 2: about you, but in my clinic this week, a lot

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Speaker 2: of clients around getting a lot of dms through Instagram

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Speaker 2: asking me about greens, powders. People saying, Look, I don'nate

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Speaker 2: many veggies. I've heard you say how important they are.

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Speaker 2: Can I take a greens powder? Is that a good option?

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Speaker 2: And honestly, I see it all over social media. Every

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Speaker 2: influencer and their dog is getting paid to promote greens powder.

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Speaker 2: But are greens powder is actually good for it? Are

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Speaker 2: they as good as the real deal?

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Speaker 1: You may correct me, but my understanding is that there

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Speaker 1: is no evidence to support the use of powdered forms

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Speaker 1: of vegetables to have anywhere near the health benefits of

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Speaker 1: the fresh varieties. I've never used them, I don't recommend them.

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Speaker 1: I'm acutely aware they're often based on is it Pyramid

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Speaker 1: style programs where there's kickbacks for people recommending them. So

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Speaker 1: it's definitely as a dietitian. As a nutritionist, I'm sure

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Speaker 1: you're very much the same. What we do know is

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Speaker 1: it's the synergistic effect of the nutrients found in whole

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Speaker 1: natural foods that give you these huge number of health benefits,

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Speaker 1: and we can just never replace that. Whether it's a

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Speaker 1: greens powder, whether it's a multi vitamin in a jar,

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Speaker 1: it's just not the same thing. So the time that

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Speaker 1: comes up for me is with children and parents thinking

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Speaker 1: that the kids aren't great with their veggies, can they

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Speaker 1: just throw some greens powder into to make them feel better?

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Speaker 1: And I really want to stress I don't advise it

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Speaker 1: because the last thing I want my clients to do

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Speaker 1: is spend twenty or thirty dollars on a powder that

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Speaker 1: I'm not sure is going to do anything, really, And

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Speaker 1: that's the truth of the matter when it comes to

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Speaker 1: the science, and we are a credit to practicing dietitians,

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Speaker 1: and we do need to always report the science, not

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Speaker 1: what we believe to be true, but what the science

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Speaker 1: shows to be true. And unfortunately the science isn't there

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Speaker 1: to back up these claims. So you know, in terms

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Speaker 1: of how do we get those key nutrients at this

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Speaker 1: time of year, I think this comes to putting on

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Speaker 1: our thinking caps about how do we find a form

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Speaker 1: of vegetables or leafy greens or juices or soups that

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Speaker 1: will pack that in now as a rule of thumb,

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Speaker 1: and I've just written an article about what dietitians do

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Speaker 1: differently to the rest of the population when it comes

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Speaker 1: to their own diets. And I would say that whenever

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Speaker 1: I've been to a Dietitian's conference. The salad and veggies

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Speaker 1: go first, So we're having two three four steves every

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Speaker 1: single meal, and that takes us to that set to

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Speaker 1: ten serves of fresh fruits and vegetables minimum a day

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Speaker 1: that's associated with optimal health outcomes as shown in the

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Speaker 1: Mediterranean diet. It's not about just ticking the box on

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Speaker 1: five a day for optimal health. We really want to

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Speaker 1: get up there at least sort of ten, if not more.

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Speaker 1: And so the key it doesn't have to be boiled

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Speaker 1: broccoli or kale on a plate. You know, it doesn't

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Speaker 1: matter whether you rejuice them, you make them into a soup,

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Speaker 1: you make them into chips, you have them as salads,

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Speaker 1: as long as you get them as a whole food

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Speaker 1: in some way. And specifically with leafy greens, I'd be

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Speaker 1: aiming for at least a couple of serve of those.

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Speaker 1: And when we talk about leafy greens, they've got a

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Speaker 1: specifically benefits associated with anti cancer action in the cell.

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Speaker 1: They're a really rich natural source of folate, which is

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Speaker 1: much better absorbed than synthetic forms of folate that we

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Speaker 1: consume in breads and cereals and in some types of

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Speaker 1: supplement form and for health, I'd be aiming for at

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Speaker 1: least a couple of those, whether it's kale, broccoli, spinach,

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Speaker 1: to get those those huge number of health benefits. And

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Speaker 1: you'll never see me recommending, buying, or even supporting. I

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Speaker 1: guess the use of greens powder is that reason.

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Speaker 2: And dark green leafy veggies, when paired with a source

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Speaker 2: of vitamin C such as tomatoes or a squeeze of

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Speaker 2: lemon juice, are really high in iron as well, and

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Speaker 2: we do know that there are a lot of our

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Speaker 2: female listeners who are quite deficient in iron as well.

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Speaker 2: So heaps of benefits for actually eating our veggies. And

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Speaker 2: as you mentioned, there's just no research or science that

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Speaker 2: supports the same benefits from eating veggies as you would

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Speaker 2: take them in a powdered form. And what we do

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Speaker 2: know from the research is that we simply just don't

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Speaker 2: know how these powdered forms of supplements, or how these

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Speaker 2: supplements and pills and powders interact in our body in

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Speaker 2: that powdered form versus how they do in a whole

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Speaker 2: food form, because as you said, when it's in a

434
00:19:36,720 --> 00:19:38,920
Speaker 2: whole food you're not just getting a huge amount of

435
00:19:38,920 --> 00:19:41,720
Speaker 2: vitamin C you're getting, followed you're getting potassium, you're getting fiber,

436
00:19:41,760 --> 00:19:44,640
Speaker 2: you're getting some carbohydrate in that vegetable as well. There's

437
00:19:44,640 --> 00:19:46,800
Speaker 2: a whole lot of other nutrients and they all act

438
00:19:46,880 --> 00:19:50,240
Speaker 2: together to help that absorption process within the body, which

439
00:19:50,400 --> 00:19:53,120
Speaker 2: we just can't kind of replicate that in a powdered form.

440
00:19:53,240 --> 00:19:55,520
Speaker 2: So I'm sort of into mind Susia. I'm sort of

441
00:19:55,520 --> 00:19:58,000
Speaker 2: in a look, if you don't really eat any at all,

442
00:19:58,000 --> 00:19:59,600
Speaker 2: and you've tried your best and you really can't get

443
00:19:59,640 --> 00:20:01,959
Speaker 2: them in me, you've got some sort of fooded versions

444
00:20:02,040 --> 00:20:04,199
Speaker 2: or your gag or like you've got something going on,

445
00:20:04,760 --> 00:20:06,399
Speaker 2: maybe taking a greens power is better than it kick

446
00:20:06,480 --> 00:20:08,879
Speaker 2: up the ass, right, But at the same time, we

447
00:20:08,920 --> 00:20:11,000
Speaker 2: don't know really the safety of that long term, not

448
00:20:11,400 --> 00:20:13,560
Speaker 2: that I would think that that's unsafe long term, but

449
00:20:13,680 --> 00:20:15,440
Speaker 2: we don't really know the benefit of that long term.

450
00:20:15,480 --> 00:20:16,919
Speaker 2: So if you've got the money and you're happy to

451
00:20:16,920 --> 00:20:19,440
Speaker 2: spend it, that's okay. But I really think that there's

452
00:20:19,440 --> 00:20:22,040
Speaker 2: probably fifty other things that we can do beforehand to

453
00:20:22,240 --> 00:20:24,480
Speaker 2: really try to get in our veggies in a whole

454
00:20:24,480 --> 00:20:27,000
Speaker 2: food form, because as you mentioned, it's not just the

455
00:20:27,080 --> 00:20:30,600
Speaker 2: veggies itself. It's the fiber, it's the polyphenols, it's the antioxidants,

456
00:20:30,600 --> 00:20:33,359
Speaker 2: it's the probiotics in those vegetables that are so wonderful

457
00:20:33,400 --> 00:20:35,879
Speaker 2: to our health. And noting that our taste buds do

458
00:20:35,960 --> 00:20:39,160
Speaker 2: really change in about anywhere between four to eight weeks time.

459
00:20:39,240 --> 00:20:41,480
Speaker 2: So if it's just a taste thing for you and

460
00:20:41,520 --> 00:20:43,159
Speaker 2: you're an adult, I mean it's difficult if you've got

461
00:20:43,160 --> 00:20:45,760
Speaker 2: a three year old who's fussy, But if you're an adult, honestly,

462
00:20:45,840 --> 00:20:47,760
Speaker 2: suck it up, keep eating them in a couple of

463
00:20:47,760 --> 00:20:49,479
Speaker 2: weeks time, they're going to taste a lot better than

464
00:20:49,520 --> 00:20:51,480
Speaker 2: they did when you originally have them. I think for

465
00:20:51,560 --> 00:20:53,240
Speaker 2: some of us, we just we try them once and

466
00:20:53,240 --> 00:20:55,080
Speaker 2: we get oh, I hate that, I'm never eating that again,

467
00:20:55,160 --> 00:20:57,840
Speaker 2: and then we sort of we never really keep trying.

468
00:20:57,920 --> 00:20:58,119
Speaker 1: You know.

469
00:20:58,160 --> 00:21:00,000
Speaker 2: That's the thing. We know that with children it can

470
00:21:00,040 --> 00:21:03,080
Speaker 2: take up to what's the research Susie seventy ten exposures,

471
00:21:03,080 --> 00:21:05,000
Speaker 2: seven to ten exposures. I thought it was even higher

472
00:21:05,000 --> 00:21:07,320
Speaker 2: than that of a food before it even becomes familiar

473
00:21:07,359 --> 00:21:09,560
Speaker 2: and sort of allowed on the kid's plate. So that's

474
00:21:09,600 --> 00:21:11,399
Speaker 2: really with adults as well. You might have to have

475
00:21:11,560 --> 00:21:14,160
Speaker 2: up to ten exposures of vegetables before they even taste

476
00:21:14,200 --> 00:21:17,760
Speaker 2: remotely neutral to you, and then maybe another ten exposures

477
00:21:17,800 --> 00:21:20,240
Speaker 2: before they actually start tasting okay, and things that you're

478
00:21:20,240 --> 00:21:25,200
Speaker 2: able to add to food. So add lots of you know, onion, garlic, flavors, seasoning,

479
00:21:26,160 --> 00:21:28,280
Speaker 2: put them into smoothies and soups as you mentioned, to

480
00:21:28,320 --> 00:21:30,520
Speaker 2: start with. Then the blander types of ones as well,

481
00:21:30,560 --> 00:21:32,679
Speaker 2: like zucchini. I great zucchini, put it into my porridge

482
00:21:32,680 --> 00:21:34,960
Speaker 2: because it literally doesn't have a taste. So start with

483
00:21:35,000 --> 00:21:37,200
Speaker 2: some of the blander types of vegetables and see how

484
00:21:37,240 --> 00:21:39,560
Speaker 2: you go. And really, you know, throw in a whole

485
00:21:39,560 --> 00:21:42,240
Speaker 2: heap of garlic and a bit of soy sauce and

486
00:21:42,320 --> 00:21:44,320
Speaker 2: some you know, garlic powder and that sort of thing

487
00:21:44,359 --> 00:21:46,399
Speaker 2: to make it taste a lot better. Even drisle and

488
00:21:46,480 --> 00:21:48,040
Speaker 2: an extra version olive will taste a hell of a

489
00:21:48,040 --> 00:21:50,520
Speaker 2: lot better to start with until your taste buds to

490
00:21:50,600 --> 00:21:51,880
Speaker 2: adapt long term.

491
00:21:51,640 --> 00:21:54,160
Speaker 1: There's absolutely a general level of acceptance that has to come.

492
00:21:54,160 --> 00:21:55,600
Speaker 1: There's certain things we have to do. We have to

493
00:21:55,600 --> 00:21:57,359
Speaker 1: get up each day and brush our teeth. We have

494
00:21:57,400 --> 00:21:58,719
Speaker 1: to put our shoes on, we have to put our

495
00:21:58,760 --> 00:22:02,120
Speaker 1: underwear on. Most of us, and it comes down if

496
00:22:02,200 --> 00:22:04,359
Speaker 1: health is your goal, you can't get around it. You

497
00:22:04,400 --> 00:22:07,280
Speaker 1: have to entry and hit some greens. And I was

498
00:22:07,320 --> 00:22:09,720
Speaker 1: thinking a little bit back to the greens powder. Is

499
00:22:09,800 --> 00:22:13,639
Speaker 1: my scientific brain's thinking that just that processing in itself

500
00:22:13,640 --> 00:22:18,400
Speaker 1: to get a greens powder, whether it's a heat exposure, processing, chopping, grating,

501
00:22:18,600 --> 00:22:22,800
Speaker 1: simmering down, concentrating. Surely, what we know around the anti

502
00:22:22,840 --> 00:22:25,840
Speaker 1: cancer molecules, they're very unstable. I don't think they would

503
00:22:25,880 --> 00:22:28,000
Speaker 1: survive that process. So I think it's safe to say

504
00:22:28,000 --> 00:22:30,720
Speaker 1: that we're definitely not getting the dietary fiber and probably

505
00:22:30,800 --> 00:22:34,040
Speaker 1: not the phytochemicals that we know are particularly powerful and

506
00:22:34,119 --> 00:22:36,760
Speaker 1: keeping the cells healthy when they've been processed down to

507
00:22:36,840 --> 00:22:39,960
Speaker 1: that concentrated powder form. Even though we're thinking it's concentrated,

508
00:22:40,240 --> 00:22:42,679
Speaker 1: I'm thinking that just even that process would destroy a

509
00:22:42,680 --> 00:22:45,359
Speaker 1: lot of that nutrition. But going back to ideas on

510
00:22:45,400 --> 00:22:47,159
Speaker 1: the veggies, you know, I had a client who was

511
00:22:47,280 --> 00:22:50,159
Speaker 1: very anti the veggies and had just not grown up

512
00:22:50,160 --> 00:22:52,919
Speaker 1: on them and wasn't overly open. And you know, one

513
00:22:52,960 --> 00:22:54,680
Speaker 1: of the things we worked on was getting a juice

514
00:22:54,720 --> 00:22:56,760
Speaker 1: mix that still had a sweetness to them, because one

515
00:22:56,800 --> 00:23:00,200
Speaker 1: of the things about not liking fruit and vegetables or

516
00:23:00,240 --> 00:23:03,560
Speaker 1: foods that aren't sweet, particularly with children, is that we're

517
00:23:03,600 --> 00:23:05,800
Speaker 1: not programmed to like foods that aren't sweet. So if

518
00:23:05,880 --> 00:23:09,560
Speaker 1: your palette is filled with carbohydrates and sweet fruit, for example,

519
00:23:09,840 --> 00:23:12,359
Speaker 1: maybe sweet potato is a starchy veggie, but you really

520
00:23:12,440 --> 00:23:16,320
Speaker 1: tend to stay away from things with a blander, stronger taste,

521
00:23:16,359 --> 00:23:19,280
Speaker 1: things like the broccoli or the kale, spinach, or even

522
00:23:19,280 --> 00:23:21,639
Speaker 1: the tuchini because it doesn't have a strong flavor. It

523
00:23:21,760 --> 00:23:24,320
Speaker 1: is about reprogramming and getting used to having it in

524
00:23:24,359 --> 00:23:26,760
Speaker 1: a certain way. And of my mantra with clients has

525
00:23:26,800 --> 00:23:29,920
Speaker 1: always been I don't care how you eat those vegetables

526
00:23:29,960 --> 00:23:31,959
Speaker 1: as long as you eat them. So even if it

527
00:23:32,040 --> 00:23:34,560
Speaker 1: means having it in cheese sauce, if it means adding

528
00:23:34,560 --> 00:23:37,520
Speaker 1: salt to them, the benefits that come from consuming that

529
00:23:37,600 --> 00:23:40,360
Speaker 1: bulk of veggies and salad every day far exceed any

530
00:23:40,359 --> 00:23:42,320
Speaker 1: of the negatives with a little bit of extra salt

531
00:23:42,400 --> 00:23:44,320
Speaker 1: or a little bit of extra fat. Now, obviously don't

532
00:23:44,359 --> 00:23:47,440
Speaker 1: go gangbusters and you know, put cream and what have you,

533
00:23:47,480 --> 00:23:50,359
Speaker 1: but within a moderate approach, it's definitely better to be

534
00:23:50,400 --> 00:23:52,040
Speaker 1: having them and make them taste good. And that's a

535
00:23:52,080 --> 00:23:54,280
Speaker 1: good match for kids. If the food tastes good, the

536
00:23:54,359 --> 00:23:56,960
Speaker 1: kids will eat it, so don't be scared about doing that.

537
00:23:57,280 --> 00:23:59,600
Speaker 1: You know another technique with children, and you can use

538
00:23:59,600 --> 00:24:01,760
Speaker 1: it without old says where to need a couple. So

539
00:24:01,880 --> 00:24:04,359
Speaker 1: you may only like grated zucchini or happy to have

540
00:24:04,440 --> 00:24:07,359
Speaker 1: that a green juice, and then you might like cat

541
00:24:07,480 --> 00:24:09,760
Speaker 1: or carrots. Well, we've got an orange one and we've

542
00:24:09,800 --> 00:24:11,440
Speaker 1: got a couple of greens. We're on the right track.

543
00:24:11,520 --> 00:24:13,280
Speaker 1: So don't feel like you have to have the whole

544
00:24:13,320 --> 00:24:16,400
Speaker 1: spectrum to get the health benefits. Now, the spectrum's great

545
00:24:16,440 --> 00:24:18,639
Speaker 1: if you can have it, but even just a couple

546
00:24:18,680 --> 00:24:21,000
Speaker 1: of each type, whether it's raw, cooked in a soup,

547
00:24:21,280 --> 00:24:24,720
Speaker 1: you're on your way. So aim small and build. But basically,

548
00:24:24,760 --> 00:24:27,439
Speaker 1: from a health perspective, our best tip, and I'm safe

549
00:24:27,480 --> 00:24:30,760
Speaker 1: to say, would be just eat more vegetables. It's the

550
00:24:30,800 --> 00:24:33,439
Speaker 1: line I give to more clients than any where. Are

551
00:24:33,440 --> 00:24:35,600
Speaker 1: the vegetables every time they send a photo, because it's

552
00:24:35,640 --> 00:24:37,720
Speaker 1: half a third of what I would be prescribing for

553
00:24:37,760 --> 00:24:38,480
Speaker 1: optimal health.

554
00:24:39,320 --> 00:24:42,280
Speaker 2: Couldn't agree more definitely, So get those veggies in, guys,

555
00:24:42,320 --> 00:24:43,720
Speaker 2: anyway you can, if you have to drown them in

556
00:24:43,720 --> 00:24:46,400
Speaker 2: tomato sauce. Or add cheese on top. For now, Get

557
00:24:46,400 --> 00:24:48,400
Speaker 2: them in as a starter and your taste buzz will

558
00:24:48,400 --> 00:24:50,320
Speaker 2: grow and change over time and we can back off

559
00:24:50,320 --> 00:24:52,919
Speaker 2: some of those additions over time. As Susie said, the

560
00:24:52,920 --> 00:24:55,320
Speaker 2: benefits of eating veggies in any form far out away

561
00:24:55,359 --> 00:24:57,080
Speaker 2: the benefits of not eating them at all.

562
00:24:57,480 --> 00:24:59,159
Speaker 1: One hundred percent. And we'd love if you want to

563
00:24:59,160 --> 00:25:01,800
Speaker 1: post any of your vege rich meal ideas on ways

564
00:25:01,800 --> 00:25:03,560
Speaker 1: to slip them in. We'd love to see them or

565
00:25:03,800 --> 00:25:07,159
Speaker 1: their Nutrition Couch podcast on Instagram. We're seeing more and

566
00:25:07,160 --> 00:25:09,560
Speaker 1: more of your messages and your recipes. We're loving it,

567
00:25:09,600 --> 00:25:11,520
Speaker 1: so keep them coming, and if you want to focus

568
00:25:11,560 --> 00:25:14,120
Speaker 1: on the veggies, we'd love to see them. But now

569
00:25:14,119 --> 00:25:15,760
Speaker 1: we're going to move on to our Product of the Week,

570
00:25:15,800 --> 00:25:18,520
Speaker 1: which is a very popular segment, and this week I

571
00:25:18,560 --> 00:25:21,600
Speaker 1: wanted to take a look at there's a growing range

572
00:25:21,640 --> 00:25:24,879
Speaker 1: of protein breads in supermarkets and specifically I wanted to

573
00:25:24,880 --> 00:25:28,399
Speaker 1: look at the Woolworth's macro linseed and Sunflower low carb loaf.

574
00:25:28,920 --> 00:25:31,600
Speaker 1: It's been around for a while now, I think looking back,

575
00:25:31,680 --> 00:25:34,639
Speaker 1: the first lower carb loaf we had was the Herman

576
00:25:34,720 --> 00:25:37,919
Speaker 1: Brothers which is packaged for audi in supermarkets, and that

577
00:25:37,960 --> 00:25:40,400
Speaker 1: product's been around for quite some time, but for people

578
00:25:40,440 --> 00:25:42,200
Speaker 1: who don't shop at AUDI, it can be a little

579
00:25:42,200 --> 00:25:44,200
Speaker 1: bit challenging to track it down. And now Woolies in

580
00:25:44,240 --> 00:25:47,720
Speaker 1: their Macro Green range have brought out this higher protein,

581
00:25:47,760 --> 00:25:51,399
Speaker 1: lower carbohydrate loaf. It retails for five dollars. It's a

582
00:25:51,440 --> 00:25:54,920
Speaker 1: reasonably small loaf. It's got eleven point six grams of

583
00:25:54,960 --> 00:25:57,880
Speaker 1: five of per two slices. It's got a five star

584
00:25:58,000 --> 00:26:01,360
Speaker 1: health rating, and per two slices you're going to get

585
00:26:01,440 --> 00:26:05,040
Speaker 1: twenty six point eight grams of protein. You do get

586
00:26:05,080 --> 00:26:07,520
Speaker 1: close to twenty grams of fat, but most of that's

587
00:26:07,560 --> 00:26:10,040
Speaker 1: coming from plant seeds, so it's only that's.

588
00:26:09,880 --> 00:26:10,760
Speaker 2: Per one hundred grams.

589
00:26:11,480 --> 00:26:13,880
Speaker 1: Oh, I'm reading there on one point oh twenty one

590
00:26:13,880 --> 00:26:15,920
Speaker 1: point four, so may my mistake grams and protein, Thanks

591
00:26:15,920 --> 00:26:19,320
Speaker 1: for correcting me. Sixteen grams of fat perserve, which would

592
00:26:19,359 --> 00:26:21,720
Speaker 1: seem quite high, but it is coming a lot from

593
00:26:22,200 --> 00:26:25,520
Speaker 1: the heavy grain face and seeds. Just two point three

594
00:26:25,520 --> 00:26:28,840
Speaker 1: grams of saturated fat and just three point six grams

595
00:26:28,880 --> 00:26:33,000
Speaker 1: of carbohydrate per two slices, which is incredibly low given

596
00:26:33,240 --> 00:26:36,160
Speaker 1: that the average slice of even really healthy dense grain

597
00:26:36,200 --> 00:26:37,679
Speaker 1: bread is going to have at least twenty if not

598
00:26:37,760 --> 00:26:40,240
Speaker 1: up to twenty four grams of carbohydrate per serve. So

599
00:26:40,320 --> 00:26:43,200
Speaker 1: this is really slashing it down. And when we take

600
00:26:43,200 --> 00:26:46,080
Speaker 1: a look at the ingredients water wheat, gluten, linz seeds

601
00:26:46,080 --> 00:26:49,399
Speaker 1: at thirteen percent, sunflower seeds at thirteen percent, explaining that

602
00:26:49,520 --> 00:26:53,560
Speaker 1: high fat amount, bamboo fiber, canola oil, soyflower vinegar, yeast,

603
00:26:53,600 --> 00:26:56,520
Speaker 1: and idized salt. So it's an interesting product and I

604
00:26:56,560 --> 00:26:59,800
Speaker 1: think quite polarizing nutritionally. I will tell you what I

605
00:27:00,200 --> 00:27:02,520
Speaker 1: but I would love firstly and to hear what you think,

606
00:27:02,560 --> 00:27:05,240
Speaker 1: because I think you had you seen it before I

607
00:27:05,280 --> 00:27:05,800
Speaker 1: sent it through.

608
00:27:05,880 --> 00:27:08,520
Speaker 2: Yeah, yeah, I've tried this one. I've definitely. I actually

609
00:27:08,520 --> 00:27:11,199
Speaker 2: my preference is probably either the Herman one, which I

610
00:27:11,240 --> 00:27:13,760
Speaker 2: know that a lot of the special Ida stock or

611
00:27:13,840 --> 00:27:16,560
Speaker 2: up here in Queensland anyway, all the Aldi lower carb

612
00:27:16,680 --> 00:27:19,040
Speaker 2: high protein bread as well. I actually find that it's

613
00:27:19,119 --> 00:27:21,359
Speaker 2: more dense, but I find just the texture a bit

614
00:27:21,440 --> 00:27:23,800
Speaker 2: nicer for me. I find this will West one a

615
00:27:23,840 --> 00:27:25,560
Speaker 2: bit chewy, for lack of a better word, like I

616
00:27:25,560 --> 00:27:28,439
Speaker 2: feel like it looks more like quote unquote real bread,

617
00:27:28,640 --> 00:27:30,440
Speaker 2: but I feel like just the texture of that, and

618
00:27:30,480 --> 00:27:32,240
Speaker 2: I think it's down to the bamboo fiber that they

619
00:27:32,240 --> 00:27:34,720
Speaker 2: put in there, which is incredibly high fiber amount. I

620
00:27:34,760 --> 00:27:36,760
Speaker 2: find like that for me, I'm a real texture person,

621
00:27:36,800 --> 00:27:38,879
Speaker 2: so I actually prefer the texture in some of the

622
00:27:38,920 --> 00:27:41,479
Speaker 2: other high protein loafs than this one. But on paper,

623
00:27:41,760 --> 00:27:43,359
Speaker 2: this is a standout. As you said, this is a

624
00:27:43,400 --> 00:27:46,080
Speaker 2: five style health rating. It is incredibly high in fiber,

625
00:27:46,400 --> 00:27:48,520
Speaker 2: so high in fiber that some people with IBS might

626
00:27:48,560 --> 00:27:52,160
Speaker 2: actually struggle with two slices of this carbohydrate. But two

627
00:27:52,200 --> 00:27:55,320
Speaker 2: slices is only three point six grams, which is insane.

628
00:27:55,359 --> 00:27:58,119
Speaker 2: It's very very low carbohydrate, so probably very appropriate for

629
00:27:58,160 --> 00:28:00,840
Speaker 2: a chuidogenic diet if that's something that you need to

630
00:28:00,960 --> 00:28:03,080
Speaker 2: or want to follow. And in terms of the protein

631
00:28:03,119 --> 00:28:05,280
Speaker 2: yet twenty one grams of proteins. If you're following a

632
00:28:05,560 --> 00:28:07,600
Speaker 2: vegan or vegetarian based dot, you're not getting in a

633
00:28:07,640 --> 00:28:09,600
Speaker 2: lot of protein. This is a perfect option. Or I

634
00:28:09,600 --> 00:28:11,880
Speaker 2: say to I have some clients, Suzie who just want

635
00:28:11,960 --> 00:28:14,160
Speaker 2: jam on toast, or they just want peanut butter on toast,

636
00:28:14,280 --> 00:28:15,800
Speaker 2: and I say to them, you can't just have that

637
00:28:15,920 --> 00:28:18,119
Speaker 2: with like a normal slice of bread, because jam on

638
00:28:18,160 --> 00:28:20,680
Speaker 2: toast is like calves on carbs. There's no protein, there's

639
00:28:20,680 --> 00:28:23,639
Speaker 2: no fib there's nothing satiating in that breakfast option to

640
00:28:23,640 --> 00:28:25,680
Speaker 2: actually keep you full for longer than about an hour.

641
00:28:25,920 --> 00:28:27,880
Speaker 2: So this would be the perfect option. If you're someone

642
00:28:27,880 --> 00:28:30,840
Speaker 2: who loves just spreads on toast, this is a wonderful

643
00:28:30,840 --> 00:28:34,439
Speaker 2: option for that. And again, somebody who may have diabetes,

644
00:28:34,520 --> 00:28:36,600
Speaker 2: or somebody who may have some chronic health conditions, or

645
00:28:36,760 --> 00:28:39,320
Speaker 2: even those people who are constantly hungry, like they're hungry

646
00:28:39,320 --> 00:28:41,640
Speaker 2: all the time. You want options that are high protein,

647
00:28:41,720 --> 00:28:44,520
Speaker 2: high fiber, and this bread absolutely ticks the boxes. I

648
00:28:44,560 --> 00:28:46,400
Speaker 2: can definitely get it down, but I wouldn't say that

649
00:28:46,440 --> 00:28:49,200
Speaker 2: it is my preference out of the other higher protein

650
00:28:49,280 --> 00:28:51,400
Speaker 2: loaves and lower card loaves on the market. What do

651
00:28:51,400 --> 00:28:52,000
Speaker 2: you think about it?

652
00:28:52,280 --> 00:28:54,560
Speaker 1: I find it a really interesting product. I should also

653
00:28:54,600 --> 00:28:56,920
Speaker 1: say they've got bread rolls which are really actually quite

654
00:28:56,920 --> 00:29:00,040
Speaker 1: handy as a breakfast on the run. The issue I

655
00:28:59,920 --> 00:29:02,840
Speaker 1: have with it, and you're right if someone is specifically

656
00:29:02,840 --> 00:29:06,040
Speaker 1: looking for a low carbohydrate diet. I think the protein

657
00:29:06,080 --> 00:29:08,000
Speaker 1: is high, so you would need to watch the calories.

658
00:29:08,000 --> 00:29:10,480
Speaker 1: It's not always conducive to keto. It would require some

659
00:29:10,560 --> 00:29:13,920
Speaker 1: serious manipulation of those macros to get that right. Given

660
00:29:13,920 --> 00:29:17,280
Speaker 1: the protein's quite high. I use it as you do.

661
00:29:17,600 --> 00:29:19,840
Speaker 1: So when I've got a client who wants jam or

662
00:29:19,880 --> 00:29:22,520
Speaker 1: I often do peanut butter and banana on this bread,

663
00:29:22,560 --> 00:29:24,520
Speaker 1: and then I've got the perfect mix of save and

664
00:29:24,560 --> 00:29:28,360
Speaker 1: if it's one slice, protein, a little bit of carbohydrate

665
00:29:28,360 --> 00:29:31,200
Speaker 1: and good fat. But for my clients who in the

666
00:29:31,240 --> 00:29:34,200
Speaker 1: morning I actually want to have some carbohydrates, the issue

667
00:29:34,200 --> 00:29:36,520
Speaker 1: I have is that it can almost be starving them

668
00:29:36,680 --> 00:29:40,120
Speaker 1: of that carbohydrate because four grams per chuse slices is

669
00:29:40,200 --> 00:29:43,600
Speaker 1: really low and is often too low for my clients

670
00:29:43,640 --> 00:29:45,600
Speaker 1: who want to lean up or who are exercising in

671
00:29:45,640 --> 00:29:48,840
Speaker 1: the morning. So I do use it, but I always

672
00:29:48,920 --> 00:29:51,120
Speaker 1: like you give clients the choice of whether they prefer

673
00:29:51,160 --> 00:29:54,240
Speaker 1: the Audi or the Herman Brothers to this one. This

674
00:29:54,280 --> 00:29:56,440
Speaker 1: one can be a little bit easier to find in

675
00:29:56,600 --> 00:30:00,560
Speaker 1: sort of mainstream supermarkets, whereas if you're in more obscure

676
00:30:00,600 --> 00:30:03,160
Speaker 1: regional places, it's not as easy to track down. I

677
00:30:03,160 --> 00:30:05,320
Speaker 1: guess that the only thing that springs to mind with

678
00:30:05,360 --> 00:30:07,680
Speaker 1: the Audi brand is it does have a heavier soy base,

679
00:30:08,120 --> 00:30:09,920
Speaker 1: and so that can be an issue for some people

680
00:30:09,920 --> 00:30:12,480
Speaker 1: who are avoiding soil or more mindful of that. So,

681
00:30:12,840 --> 00:30:15,480
Speaker 1: like anything, it does have a place It's not my

682
00:30:15,600 --> 00:30:18,160
Speaker 1: first go to generally when I'm looking for a bread,

683
00:30:18,400 --> 00:30:21,800
Speaker 1: I'm wanting a grainy, fibrous bread that has some carbohydrate.

684
00:30:21,840 --> 00:30:24,400
Speaker 1: But it's definitely a product I use, and as I said,

685
00:30:24,440 --> 00:30:27,640
Speaker 1: for those who accounting carbohydrates or like a plane toast

686
00:30:27,680 --> 00:30:29,080
Speaker 1: in the morning, it can be a way I can

687
00:30:29,120 --> 00:30:32,480
Speaker 1: get avocado on toast in and still get the protein

688
00:30:32,480 --> 00:30:35,000
Speaker 1: load I'm looking for. So yeah, it's something that I

689
00:30:35,040 --> 00:30:37,720
Speaker 1: think has a place, but it's not for everyone in

690
00:30:37,760 --> 00:30:40,080
Speaker 1: the sense that more often than not, people will need

691
00:30:40,080 --> 00:30:42,520
Speaker 1: a source of carbohydrate in the morning, so you might

692
00:30:42,560 --> 00:30:45,160
Speaker 1: need to add some banana or some jam as you said,

693
00:30:45,200 --> 00:30:47,200
Speaker 1: to it to get a little bit of fuel to

694
00:30:47,480 --> 00:30:48,640
Speaker 1: keep you going through the morning.

695
00:30:49,000 --> 00:30:51,160
Speaker 2: Definitely, yeah, not something that would be giving out ladies

696
00:30:51,160 --> 00:30:53,800
Speaker 2: who are doing that early morning high intensity workout because

697
00:30:53,880 --> 00:30:56,600
Speaker 2: you definitely need carbs to replenish your energy stores. And

698
00:30:56,600 --> 00:30:58,640
Speaker 2: definitely not something we would recommend for our kids. Our

699
00:30:58,720 --> 00:31:01,200
Speaker 2: kids absolutely need carbo hydrates at every meal, So this

700
00:31:01,280 --> 00:31:03,959
Speaker 2: is really an adult only product that we would recommend

701
00:31:04,000 --> 00:31:07,160
Speaker 2: for specific people, and bearing in mind that for Celiacs,

702
00:31:07,200 --> 00:31:09,600
Speaker 2: it's sorry, it's not appropriate. It does contain wheat gluten,

703
00:31:10,000 --> 00:31:11,600
Speaker 2: and it also contains soy. Is if you have an

704
00:31:11,640 --> 00:31:14,200
Speaker 2: allergen to soy, that's out for you as well. And

705
00:31:14,240 --> 00:31:17,200
Speaker 2: it is processed in a factory that also contains sesame seeds,

706
00:31:17,200 --> 00:31:19,920
Speaker 2: so if you're someone with a sesame seed allergy, unfortunately

707
00:31:19,960 --> 00:31:23,160
Speaker 2: the wiolwors macro lin seed low carb loaf is out

708
00:31:23,320 --> 00:31:25,040
Speaker 2: and it is a little bit pricey as well, SUSI.

709
00:31:25,080 --> 00:31:26,640
Speaker 2: When you think about it, you know, you can get

710
00:31:26,640 --> 00:31:30,000
Speaker 2: a home brand multi grain loaf for what maybe dollar

711
00:31:30,080 --> 00:31:32,600
Speaker 2: fifty two dollars, So this is five dollars a loaf,

712
00:31:32,600 --> 00:31:35,080
Speaker 2: and it is a lot smaller than the average loaf

713
00:31:35,120 --> 00:31:37,440
Speaker 2: of bread as well, so that's something to bear in

714
00:31:37,480 --> 00:31:38,880
Speaker 2: mind if you are on a bit of a stricter

715
00:31:38,920 --> 00:31:39,680
Speaker 2: budget as well.

716
00:31:39,800 --> 00:31:42,080
Speaker 1: You can definitely freeze it. They freeze quite well to

717
00:31:42,120 --> 00:31:44,200
Speaker 1: try and keep the seeds as fresh as possible. The

718
00:31:44,280 --> 00:31:47,400
Speaker 1: other group that I use it with actually my vegan

719
00:31:47,440 --> 00:31:49,800
Speaker 1: clients who are trying to get a source of protein

720
00:31:49,880 --> 00:31:52,440
Speaker 1: in their diet. But one issue I've had is that

721
00:31:52,480 --> 00:31:55,120
Speaker 1: some of my vegan clients are a little bit younger

722
00:31:55,120 --> 00:31:57,000
Speaker 1: and they're busy. They often rely on this as a

723
00:31:57,040 --> 00:31:59,080
Speaker 1: meal on the go because they can quickly get protein.

724
00:31:59,320 --> 00:32:01,720
Speaker 1: But they're faty quickly goes up because they're teaming it

725
00:32:01,760 --> 00:32:03,800
Speaker 1: with avocado or nuts spread. All of a sudden, they're

726
00:32:03,800 --> 00:32:06,280
Speaker 1: having twenty thirty grams of fat per serve, and for

727
00:32:06,320 --> 00:32:08,880
Speaker 1: a small female, that adds up really quickly when they

728
00:32:08,880 --> 00:32:11,680
Speaker 1: mainly need sixty grams of fat total per day. So

729
00:32:11,800 --> 00:32:14,920
Speaker 1: be mindful. It is absolutely good fat, but it is

730
00:32:15,000 --> 00:32:16,880
Speaker 1: calorie dense and we can have too much of it.

731
00:32:16,920 --> 00:32:18,719
Speaker 1: So as a general well, I wouldn't recommend having more

732
00:32:18,760 --> 00:32:21,480
Speaker 1: than a couple of slices per day. Because you're getting

733
00:32:21,520 --> 00:32:23,280
Speaker 1: those good fats from the seeds. You don't need to

734
00:32:23,320 --> 00:32:26,400
Speaker 1: then double up on extra nuts and extra spreads because

735
00:32:26,400 --> 00:32:29,200
Speaker 1: you'll very quickly get up there with your overall fat intake.

736
00:32:29,240 --> 00:32:32,400
Speaker 1: And that is another factor that can delay fat metabolism

737
00:32:32,440 --> 00:32:34,680
Speaker 1: if you're over consuming for the amount of activity and

738
00:32:34,720 --> 00:32:35,440
Speaker 1: how tall you are.

739
00:32:35,840 --> 00:32:39,280
Speaker 2: But I think overall quite a good product for the specific.

740
00:32:39,120 --> 00:32:41,080
Speaker 1: Type of person put it that way, and I think

741
00:32:41,080 --> 00:32:43,440
Speaker 1: it's a massive growth area in the supermarkets. I think

742
00:32:43,440 --> 00:32:45,800
Speaker 1: we will continue to see more and more of these products.

743
00:32:45,840 --> 00:32:48,360
Speaker 1: And as a rule of thumbly and the less processed

744
00:32:48,360 --> 00:32:50,600
Speaker 1: and the cleaner the ingredient list, where you're very aware

745
00:32:50,600 --> 00:32:52,680
Speaker 1: of everything that's going in is a good sign you're

746
00:32:52,720 --> 00:32:54,880
Speaker 1: on the right track because like with all things that

747
00:32:54,960 --> 00:32:57,360
Speaker 1: the less processing and the more whole foods that you're

748
00:32:57,360 --> 00:33:00,000
Speaker 1: consuming in it or in your bread, or the more seeds,

749
00:33:00,320 --> 00:33:02,760
Speaker 1: the greater the proportion of grains, the better it will

750
00:33:02,760 --> 00:33:03,480
Speaker 1: be nutritionally.

751
00:33:03,960 --> 00:33:06,400
Speaker 2: Absolutely, and this is actually quite a good whole food

752
00:33:06,480 --> 00:33:08,520
Speaker 2: ingredient list as well. We recognize all of them. There's

753
00:33:08,520 --> 00:33:11,920
Speaker 2: no artificial flavors, colors, enhances as preservatives, that sort of thing,

754
00:33:11,960 --> 00:33:14,040
Speaker 2: so it's actually pretty good in terms of ingredients too.

755
00:33:14,360 --> 00:33:17,600
Speaker 1: And contrary to popular belief, it doesn't have sugar added

756
00:33:17,600 --> 00:33:20,600
Speaker 1: because that's another very common question. Isn't there sugar added

757
00:33:20,640 --> 00:33:22,000
Speaker 1: to the bread or to the white bread? And the

758
00:33:22,040 --> 00:33:24,160
Speaker 1: answer is no, So that's good. Take a look at

759
00:33:24,160 --> 00:33:26,880
Speaker 1: that ingredient list and it is relatively clean.

760
00:33:27,480 --> 00:33:30,080
Speaker 2: Definitely, And that brings us to our last segment for

761
00:33:30,120 --> 00:33:32,440
Speaker 2: the day, Susie. To wrap us up, we're doing a

762
00:33:32,560 --> 00:33:35,560
Speaker 2: listener questions. So one that came in via Instagram account

763
00:33:35,560 --> 00:33:38,640
Speaker 2: this week, so the Nutrition Couch podcast on Instagram, And

764
00:33:38,680 --> 00:33:40,840
Speaker 2: I honestly think this one comes up so much on

765
00:33:40,880 --> 00:33:45,080
Speaker 2: social media, it's crazy. Is coconut oil really healthier, Susie,

766
00:33:45,080 --> 00:33:47,280
Speaker 2: And does it help with weight loss or doesn't burn

767
00:33:47,360 --> 00:33:51,240
Speaker 2: fat like you see promoted all over social media. Coconut

768
00:33:51,280 --> 00:33:53,320
Speaker 2: oil burns fat, you know, I've seen it. Put it

769
00:33:53,360 --> 00:33:55,000
Speaker 2: in your hair, put it on your skin, rub it

770
00:33:55,000 --> 00:33:57,360
Speaker 2: on your belly, whatever it is ingested, put it in

771
00:33:57,360 --> 00:34:00,320
Speaker 2: your smoothie. Is it all it's cracked up to be?

772
00:34:01,040 --> 00:34:06,440
Speaker 1: Olyyah? I'm not a coconut oil fan, and I would

773
00:34:06,560 --> 00:34:09,080
Speaker 1: argue with again our scientific training, It'd be hard pressed

774
00:34:09,080 --> 00:34:12,319
Speaker 1: to find many dietitians who are the reason. And I

775
00:34:12,320 --> 00:34:14,640
Speaker 1: don't want to speak for you either, but the reason

776
00:34:14,680 --> 00:34:17,880
Speaker 1: I don't like it is that when I'm looking to

777
00:34:18,160 --> 00:34:20,440
Speaker 1: bring an oil into the diets of my clients, I'm

778
00:34:20,480 --> 00:34:23,280
Speaker 1: looking for something that adds some positive nutrients. It adds

779
00:34:23,320 --> 00:34:26,120
Speaker 1: good fats, it adds antioxidants, and when we take a

780
00:34:26,160 --> 00:34:28,719
Speaker 1: look at the nutritional profile of coconut oil, it's eighty

781
00:34:28,760 --> 00:34:32,440
Speaker 1: to ninety percent saturated fat with no antioxidants, no vitamin E.

782
00:34:32,640 --> 00:34:35,120
Speaker 1: So to me, I look at it and see lard

783
00:34:35,200 --> 00:34:37,239
Speaker 1: and I don't use it. I don't recommend it, and

784
00:34:37,320 --> 00:34:40,200
Speaker 1: I've never bought it. I've never cooked with it because

785
00:34:40,239 --> 00:34:43,040
Speaker 1: I don't see any positive health benefits associated with it.

786
00:34:43,080 --> 00:34:46,280
Speaker 1: And I think the interesting coconut oil really grew about

787
00:34:46,280 --> 00:34:48,640
Speaker 1: five seven years ago in line with the interesting quito

788
00:34:48,719 --> 00:34:53,040
Speaker 1: and paleo diets, where people were looking to add that

789
00:34:53,160 --> 00:34:54,960
Speaker 1: kind of fat back in, and there was a belief

790
00:34:55,000 --> 00:34:58,120
Speaker 1: that saturated fats were good for us, and because coconut

791
00:34:58,160 --> 00:35:00,839
Speaker 1: oil had a proportion of medium chained good serides, which

792
00:35:00,880 --> 00:35:03,160
Speaker 1: is a type of fat metabolized in the liver, that

793
00:35:03,200 --> 00:35:05,759
Speaker 1: this was a better option for fat metabolism. And I

794
00:35:05,800 --> 00:35:08,240
Speaker 1: want to be very clear to say there's no evidence

795
00:35:08,280 --> 00:35:10,160
Speaker 1: to show that that is the case. It's still a

796
00:35:10,239 --> 00:35:12,480
Speaker 1: dense fat and as a rule of thumb, the less

797
00:35:12,520 --> 00:35:14,719
Speaker 1: added fat we have for most of us because we

798
00:35:14,800 --> 00:35:17,080
Speaker 1: enjoy our treats too much. We don't need it. And

799
00:35:17,120 --> 00:35:19,360
Speaker 1: it's not a product you'll ever see me use, recommend

800
00:35:19,480 --> 00:35:22,759
Speaker 1: or cook with myself, So I'm pretty definite I'm not

801
00:35:22,800 --> 00:35:25,879
Speaker 1: a fan, and I would much prefer Extraversion olive oil.

802
00:35:25,920 --> 00:35:28,160
Speaker 1: It's the only oil I cook with myself I recommend

803
00:35:28,440 --> 00:35:31,960
Speaker 1: because they're approven health benefits associated with it, and.

804
00:35:31,920 --> 00:35:34,879
Speaker 2: I think we're a lot of the confusion with saturated fat.

805
00:35:34,920 --> 00:35:36,839
Speaker 2: And I remember years ago it was a front cover

806
00:35:36,920 --> 00:35:39,840
Speaker 2: of Times magazine, So the fat is back, didn't it,

807
00:35:39,880 --> 00:35:42,880
Speaker 2: And it just exploded from there. And I remember seeing

808
00:35:43,120 --> 00:35:45,600
Speaker 2: something about, you know, saturated fat isn't that bad, and

809
00:35:45,640 --> 00:35:46,960
Speaker 2: I think that was in line with a lot of

810
00:35:47,000 --> 00:35:49,920
Speaker 2: the research around dairy that actually showed that full cream

811
00:35:50,040 --> 00:35:53,080
Speaker 2: dairy was not as bad as what we originally had thought,

812
00:35:53,120 --> 00:35:55,959
Speaker 2: you know, as nutritions and dietitians, saturated fat and dairy

813
00:35:56,040 --> 00:35:57,799
Speaker 2: is now what we would consider well what I would

814
00:35:57,800 --> 00:36:00,239
Speaker 2: consider a neutral fat, especially not really the sature traded

815
00:36:00,239 --> 00:36:02,280
Speaker 2: fat isn't positive to our health, but it's more neutral.

816
00:36:02,320 --> 00:36:04,319
Speaker 2: It's not negative. It's not going to block up our

817
00:36:04,400 --> 00:36:06,399
Speaker 2: arteries like we originally thought, like some of the other

818
00:36:06,440 --> 00:36:08,920
Speaker 2: types of saturated fat. And I think where coconut oil

819
00:36:08,920 --> 00:36:11,319
Speaker 2: has got caught up in a lot of this is that,

820
00:36:11,360 --> 00:36:13,680
Speaker 2: as you mentioned, a lot of the claims, the health

821
00:36:13,719 --> 00:36:17,239
Speaker 2: claims relating to coconut oil are actually more related to

822
00:36:17,440 --> 00:36:19,120
Speaker 2: the fact that a lot of people think that coconut

823
00:36:19,120 --> 00:36:21,920
Speaker 2: oil is an MCT a medium chained traglstride, but it's

824
00:36:21,960 --> 00:36:24,520
Speaker 2: not because the majority of coconut oils on the market

825
00:36:24,600 --> 00:36:28,200
Speaker 2: are actually they behave more like long chain fatty acids.

826
00:36:28,280 --> 00:36:31,280
Speaker 2: The predominant fat in coconut oil is actually luric acid,

827
00:36:31,480 --> 00:36:34,440
Speaker 2: and lauric acid is not and does not behave like

828
00:36:34,480 --> 00:36:37,640
Speaker 2: an MCT. So I think that's the biggest misconception out

829
00:36:37,680 --> 00:36:40,280
Speaker 2: there is that people just say that coconut oil is MCT.

830
00:36:40,440 --> 00:36:43,480
Speaker 2: It's metabolized really easily, it'll help you burn fat really easily,

831
00:36:43,960 --> 00:36:45,960
Speaker 2: and that's simply not the case. If you actually look

832
00:36:46,080 --> 00:36:48,799
Speaker 2: right down to the science and actually look at the

833
00:36:49,040 --> 00:36:51,080
Speaker 2: bonded you know, carbons and that sort of thing in it,

834
00:36:51,080 --> 00:36:54,120
Speaker 2: it actually behaves more like a long chain fatty acid

835
00:36:54,120 --> 00:36:56,080
Speaker 2: than it does a medium chain fatty acid. So from

836
00:36:56,080 --> 00:36:59,879
Speaker 2: a metabolic standpoint, it is not a medium chained traglestride.

837
00:37:00,400 --> 00:37:02,000
Speaker 2: And so I think that that's where a lot of

838
00:37:02,040 --> 00:37:06,600
Speaker 2: the misinformation on social media around coconut oil comes from.

839
00:37:06,680 --> 00:37:09,040
Speaker 2: So I'm like you, I'm not really a fan. I

840
00:37:09,080 --> 00:37:11,640
Speaker 2: will occasionally use it for flavor, like if I'm making

841
00:37:11,680 --> 00:37:13,799
Speaker 2: a curry or if I'm making some sort of raw

842
00:37:13,840 --> 00:37:16,560
Speaker 2: dessert that needs to set, because coconut oil is a

843
00:37:16,640 --> 00:37:18,920
Speaker 2: solid at room temperature, So if I'm making something that

844
00:37:18,960 --> 00:37:20,960
Speaker 2: I really want to set, like a slice or something

845
00:37:21,000 --> 00:37:22,959
Speaker 2: like that, I might use a little bit of coconut oil.

846
00:37:23,000 --> 00:37:24,600
Speaker 2: But honestly, I think I've had the same bottle in

847
00:37:24,600 --> 00:37:27,520
Speaker 2: my pantry for well over a year now because ninety

848
00:37:27,680 --> 00:37:30,080
Speaker 2: eight percent of the time, Extraversion olive oil is my

849
00:37:30,120 --> 00:37:32,320
Speaker 2: top pick because we know it's backed by a research

850
00:37:32,320 --> 00:37:34,600
Speaker 2: in science. We know it's positively geared towards a house,

851
00:37:34,640 --> 00:37:37,000
Speaker 2: we know it's pack full of health benefits. We have

852
00:37:37,080 --> 00:37:39,400
Speaker 2: the research and the science to prove that, whereas unfortunately

853
00:37:39,400 --> 00:37:42,560
Speaker 2: with coconut oil, unless you're using it from a taste perspective,

854
00:37:42,640 --> 00:37:45,640
Speaker 2: there's really not much else in there that is helpful.

855
00:37:45,680 --> 00:37:47,640
Speaker 2: I do know that for new mums you can rub

856
00:37:47,640 --> 00:37:49,640
Speaker 2: it on your nipples. It really helps with crack nipples

857
00:37:49,719 --> 00:37:52,359
Speaker 2: with breastfeeding, so my best friends tell me. And also

858
00:37:52,440 --> 00:37:54,120
Speaker 2: you can put it through your hair. Apparently it helps

859
00:37:54,160 --> 00:37:56,439
Speaker 2: you make your hair a little bit shinier. They're really

860
00:37:56,440 --> 00:37:59,640
Speaker 2: the only two health benefits I find from coconut oil.

861
00:38:00,080 --> 00:38:02,759
Speaker 2: Breastfeeding mums, buy some coconut oil. It will really be

862
00:38:02,800 --> 00:38:05,040
Speaker 2: helpful for you. And of course it's natural, so babies

863
00:38:05,080 --> 00:38:06,800
Speaker 2: can eat it and you can breastfeed with it, of course,

864
00:38:06,880 --> 00:38:08,279
Speaker 2: and also you can put it in your hair or

865
00:38:08,280 --> 00:38:11,040
Speaker 2: you can rub it onto dry skin. But actually ingesting

866
00:38:11,080 --> 00:38:14,120
Speaker 2: it in terms of a health benefit. I haven't seen anything, Susie.

867
00:38:14,160 --> 00:38:16,080
Speaker 2: There's nothing really in the research that shows is that

868
00:38:16,120 --> 00:38:20,080
Speaker 2: it's actually beneficial or more beneficial than some of our

869
00:38:20,120 --> 00:38:22,799
Speaker 2: other oils, which unfortunately it is promoted a lot of

870
00:38:22,840 --> 00:38:26,000
Speaker 2: the time as more beneficial. So that's the nutrition stance

871
00:38:26,040 --> 00:38:29,080
Speaker 2: on the Nutrition Count podcast. We are pro extraversion olive oil,

872
00:38:29,800 --> 00:38:32,319
Speaker 2: very neutral when it comes to coconut oil or even

873
00:38:32,320 --> 00:38:33,480
Speaker 2: more on that negative.

874
00:38:33,160 --> 00:38:36,799
Speaker 1: Side, Susie, one hundred percent. So I'm sure we'll have

875
00:38:36,800 --> 00:38:38,839
Speaker 1: some feedback on that, so we look forward to it.

876
00:38:40,080 --> 00:38:42,080
Speaker 1: So that brings us to the end of the Nutrition

877
00:38:42,200 --> 00:38:44,440
Speaker 1: Couch for another week. If you haven't done so already,

878
00:38:44,440 --> 00:38:46,560
Speaker 1: we would love you to subscribe and have us delivered

879
00:38:46,560 --> 00:38:48,960
Speaker 1: to your inbox every Sunday morning so you can set

880
00:38:48,960 --> 00:38:51,160
Speaker 1: yourself up for a healthy wake ahead. And we would

881
00:38:51,200 --> 00:38:53,000
Speaker 1: be so grateful if you could leave us a review

882
00:38:53,080 --> 00:38:56,480
Speaker 1: in the Purple Apple podcast app. We have our Instagram

883
00:38:56,480 --> 00:38:58,960
Speaker 1: and Facebook social sites running, so feel free to send

884
00:38:59,040 --> 00:39:01,520
Speaker 1: us any feedback or questions. And we are at the

885
00:39:01,640 --> 00:39:04,560
Speaker 1: Nutrition Couch podcast and we're going to see you the

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00:39:04,560 --> 00:39:07,600
Speaker 1: same time, same place next Sunday. Thanks for listening.

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00:39:07,920 --> 00:39:20,239
Speaker 2: See you guys next week,