1 00:00:00,720 --> 00:00:03,000 Speaker 1: What do you eat for breakfast? Is it coffee, maybe 2 00:00:03,040 --> 00:00:05,680 Speaker 1: a granola, maybe just some toast. There are a lot 3 00:00:05,720 --> 00:00:08,200 Speaker 1: of opinions when it comes to what we should and 4 00:00:08,280 --> 00:00:11,280 Speaker 1: shouldn't be eating for breakfast, and in some cases, should 5 00:00:11,280 --> 00:00:13,600 Speaker 1: we even be having it at all. So we're going 6 00:00:13,640 --> 00:00:16,000 Speaker 1: to take a deep dive into breakfast and with the 7 00:00:16,079 --> 00:00:18,560 Speaker 1: latest research shows us when it comes to eating for 8 00:00:18,640 --> 00:00:22,720 Speaker 1: breakfast your metabolism and weight control. Hi, I'm Leanne Ward 9 00:00:22,960 --> 00:00:25,680 Speaker 1: and I'm cd burrow Head. Together we bring you the 10 00:00:25,760 --> 00:00:28,440 Speaker 1: Nutrition Couch, the weekly podcast that keeps you up to 11 00:00:28,520 --> 00:00:30,440 Speaker 1: date on everything that you need to know in the 12 00:00:30,440 --> 00:00:33,720 Speaker 1: world of nutrition as well as breakfast. Today we chat 13 00:00:33,760 --> 00:00:36,360 Speaker 1: all things sugar cravings and there's simple steps that you 14 00:00:36,400 --> 00:00:39,800 Speaker 1: can take back to control your own sugar cravings. And 15 00:00:39,840 --> 00:00:42,600 Speaker 1: the Glucose Goddess has a new supplement on the market 16 00:00:42,600 --> 00:00:45,400 Speaker 1: to help control our blood glugose levels. So we'll have 17 00:00:45,400 --> 00:00:47,960 Speaker 1: a quick discussion about that. And our listener question is 18 00:00:48,040 --> 00:00:51,760 Speaker 1: all about ham and is it really that bad? So 19 00:00:51,760 --> 00:00:53,840 Speaker 1: so zy? To kick us off today, we are chatting 20 00:00:53,920 --> 00:00:56,800 Speaker 1: all things balancing breakfast. But before we do that, we 21 00:00:57,000 --> 00:00:59,280 Speaker 1: just wanted to quickly let our listeners know about a 22 00:00:59,400 --> 00:01:02,040 Speaker 1: change in for our International Women's Day event. 23 00:01:02,760 --> 00:01:05,600 Speaker 2: Sou Ly and we had talked at length on last 24 00:01:05,600 --> 00:01:09,679 Speaker 2: podcast episode about hosting an event in Sydney from Burnout 25 00:01:09,720 --> 00:01:13,120 Speaker 2: to Best Self, and we had really hoped to be 26 00:01:13,160 --> 00:01:16,200 Speaker 2: able to bring that to our listeners live. Unfortunately, we've 27 00:01:16,240 --> 00:01:18,720 Speaker 2: had a couple of family things pop up which is 28 00:01:18,720 --> 00:01:20,760 Speaker 2: going to make it impossible to do a live event 29 00:01:20,840 --> 00:01:23,400 Speaker 2: on that date, So we are we're really disappointed, to 30 00:01:23,480 --> 00:01:25,559 Speaker 2: be honest, we'd planned that event for a really long time. 31 00:01:25,680 --> 00:01:28,920 Speaker 2: You can imagine how many hours go into securing speakers 32 00:01:28,959 --> 00:01:32,560 Speaker 2: and lineup and locations, but unfortunately, for various reasons, it's 33 00:01:32,560 --> 00:01:36,200 Speaker 2: just proving logistically too difficult. Leanne and I both have 34 00:01:36,280 --> 00:01:39,520 Speaker 2: young families, we've got extended families, and something's happened that's 35 00:01:39,560 --> 00:01:41,320 Speaker 2: making that just not going to work. 36 00:01:41,600 --> 00:01:45,040 Speaker 3: So we are still going to offer a live stream event. 37 00:01:45,080 --> 00:01:46,880 Speaker 2: You may remember at the end of last year we 38 00:01:47,040 --> 00:01:50,880 Speaker 2: held a couple wide Weight and Hack Your Hormones, which 39 00:01:50,920 --> 00:01:54,640 Speaker 2: were incredibly well received. So certainly it's not as good 40 00:01:54,680 --> 00:01:57,040 Speaker 2: as live, but it's pretty good, and so we are 41 00:01:57,080 --> 00:01:59,520 Speaker 2: going to do one on that same night, the Thursday, 42 00:01:59,520 --> 00:02:03,560 Speaker 2: March even and we'll be covering energy hormones and taking 43 00:02:03,560 --> 00:02:05,360 Speaker 2: it to your best self. It will be Leanne and I, 44 00:02:05,480 --> 00:02:08,280 Speaker 2: but again we'll do the format where we answer questions 45 00:02:08,280 --> 00:02:10,200 Speaker 2: and we really lead back into how you can eat 46 00:02:10,800 --> 00:02:14,560 Speaker 2: and look after your body through the ages to maintain 47 00:02:14,600 --> 00:02:16,040 Speaker 2: your best self and your best body. 48 00:02:16,400 --> 00:02:17,280 Speaker 3: So we're very sorry. 49 00:02:17,320 --> 00:02:19,000 Speaker 2: I know a lot of you are looking forward to it, 50 00:02:19,200 --> 00:02:22,240 Speaker 2: but it just has proved impossible to come together. 51 00:02:22,720 --> 00:02:23,680 Speaker 3: So we will still have. 52 00:02:23,639 --> 00:02:25,960 Speaker 2: An event to celebrate International Women's Say, it would just 53 00:02:25,960 --> 00:02:28,399 Speaker 2: be a slightly different format, so you can still see 54 00:02:28,400 --> 00:02:31,079 Speaker 2: the details for that on our website, the nutritioncouch dot com. 55 00:02:31,400 --> 00:02:33,480 Speaker 2: And no one is as disappointed as we are, but 56 00:02:33,760 --> 00:02:35,720 Speaker 2: unfortunately we have to make the decision last week, so 57 00:02:35,760 --> 00:02:39,080 Speaker 2: we'd apologize profusely if it's inconvenience anyone, it certainly wasn't 58 00:02:39,080 --> 00:02:39,680 Speaker 2: our intention. 59 00:02:40,440 --> 00:02:42,320 Speaker 1: Yeah, so we thank you again for your support and 60 00:02:42,320 --> 00:02:43,880 Speaker 1: we really do help to catch up. But it will 61 00:02:43,880 --> 00:02:46,399 Speaker 1: be in more of an online format this year rather 62 00:02:46,480 --> 00:02:48,720 Speaker 1: than a live event, and who knows, maybe the gods 63 00:02:48,760 --> 00:02:50,040 Speaker 1: will shine down on us at the end of the 64 00:02:50,160 --> 00:02:52,440 Speaker 1: end we'll be able to run potentially another one. But yeah, 65 00:02:52,600 --> 00:02:55,280 Speaker 1: just the stage is proving too difficult, as Susie mentioned, 66 00:02:55,320 --> 00:02:57,560 Speaker 1: so we do hope to see your lovely faces online 67 00:02:57,600 --> 00:02:59,360 Speaker 1: and if you do have the ability to join us 68 00:02:59,400 --> 00:03:02,360 Speaker 1: live the same night, the Thursday, the seventh of March, 69 00:03:02,520 --> 00:03:04,280 Speaker 1: we will be doing it online. You can ask us 70 00:03:04,280 --> 00:03:06,359 Speaker 1: in Q and as live and if not, you can 71 00:03:06,400 --> 00:03:10,720 Speaker 1: listen to the recording anytime afterwards as well. Already, So 72 00:03:10,840 --> 00:03:13,920 Speaker 1: let's chat all about balancing breakfast sense, SUSI, So, I 73 00:03:13,919 --> 00:03:17,120 Speaker 1: guess the first question is should I even be eating breakfast? 74 00:03:17,280 --> 00:03:19,519 Speaker 1: You know, some people choose not to, and that's completely 75 00:03:19,600 --> 00:03:21,560 Speaker 1: I guess it's a very personal decision whether or not 76 00:03:21,639 --> 00:03:23,680 Speaker 1: we should eat breakfast. Susie and I are both of 77 00:03:23,680 --> 00:03:26,200 Speaker 1: the opinion. We both work with women predominantly in the 78 00:03:26,200 --> 00:03:28,960 Speaker 1: weight management area, and we both have a strong belief 79 00:03:28,960 --> 00:03:31,600 Speaker 1: that are well, nourishing and fueling. Breakfast is one of 80 00:03:31,600 --> 00:03:34,040 Speaker 1: the best ways to start the day. But certainly, if 81 00:03:34,040 --> 00:03:36,480 Speaker 1: I have clients who wake up they're not exercising, they're 82 00:03:36,480 --> 00:03:38,760 Speaker 1: not that hungry, they're busy, they're on the wrong I'm 83 00:03:38,840 --> 00:03:40,680 Speaker 1: very happy for them to push breakfast out a couple 84 00:03:40,720 --> 00:03:42,760 Speaker 1: of hours. It doesn't necessarily mean you have to wake 85 00:03:42,840 --> 00:03:45,240 Speaker 1: up at six am and eat. Eating breakfast isn't so 86 00:03:45,320 --> 00:03:47,760 Speaker 1: much about the time but I do like my clients 87 00:03:47,760 --> 00:03:50,440 Speaker 1: to get in a well balanced meal some stage in 88 00:03:50,480 --> 00:03:52,960 Speaker 1: the morning. Whether that's between kind of six or ten 89 00:03:53,000 --> 00:03:57,240 Speaker 1: am is kind of my I guess structure around breakfast eating. 90 00:03:57,240 --> 00:04:00,680 Speaker 1: But I think the quality of your breakfast choices probably 91 00:04:00,720 --> 00:04:03,480 Speaker 1: outweighs the decision of if you should eat breakfast or not. 92 00:04:03,520 --> 00:04:05,119 Speaker 1: You know, if you're having two bits of white toast 93 00:04:05,200 --> 00:04:08,240 Speaker 1: with jam, when you're having a coffee with sugar, you know, 94 00:04:08,720 --> 00:04:11,720 Speaker 1: syrup added in, plus a big sugar bowl of granola, 95 00:04:11,800 --> 00:04:13,920 Speaker 1: then you know it's not just a better thing to 96 00:04:13,920 --> 00:04:16,920 Speaker 1: be eating breakfast. The quality of your choice is absolutely 97 00:04:16,920 --> 00:04:19,400 Speaker 1: matters as well. So we do know for some of 98 00:04:19,440 --> 00:04:21,880 Speaker 1: the research, when it comes to a blood sugar perspective, 99 00:04:21,960 --> 00:04:25,240 Speaker 1: a weight control perspective, it is better to have a 100 00:04:25,320 --> 00:04:28,479 Speaker 1: higher protein and a higher fiber breakfast. Certainly, if you 101 00:04:28,560 --> 00:04:32,120 Speaker 1: have issues with you know, glucose regulation and sugar cravings, 102 00:04:32,160 --> 00:04:35,000 Speaker 1: you're probably gonna be better off with a more savory 103 00:04:35,040 --> 00:04:37,320 Speaker 1: type of breakfast. So think you know, scrambled eggs and 104 00:04:37,400 --> 00:04:39,920 Speaker 1: veggies on some whole grain toast. If you don't eat eggs, 105 00:04:39,960 --> 00:04:41,840 Speaker 1: if you're more a plant based lifestyle, you can do 106 00:04:41,920 --> 00:04:44,760 Speaker 1: you know, some tumoric scrambled tofu. If you like, you 107 00:04:44,800 --> 00:04:47,320 Speaker 1: can do baked beans that sort of thing. Sardines on 108 00:04:47,360 --> 00:04:49,719 Speaker 1: toast is a wonderful option because of a really good 109 00:04:49,839 --> 00:04:53,080 Speaker 1: amigatory healthy fats in sardines. Other options, you know, bit 110 00:04:53,080 --> 00:04:54,920 Speaker 1: of avocado and some toast or maybe some of the 111 00:04:55,000 --> 00:04:57,720 Speaker 1: high protein toast. What else have we got from a 112 00:04:57,760 --> 00:05:00,760 Speaker 1: savory breakfast perspective, SUSI like a nice green smoothie. 113 00:05:00,920 --> 00:05:03,640 Speaker 2: Well, I think what's interesting is the growing body of 114 00:05:03,680 --> 00:05:07,719 Speaker 2: research to show the benefits of specifically a high protein breakfast, 115 00:05:08,080 --> 00:05:12,160 Speaker 2: but also at a savory angle, because traditionally breakfast has 116 00:05:12,200 --> 00:05:15,719 Speaker 2: been sweeter, you know, the breakfast cereal, even toast topping 117 00:05:15,760 --> 00:05:19,280 Speaker 2: things like natella jam, honey, peanut butter or fairly sweet. 118 00:05:19,680 --> 00:05:22,560 Speaker 2: And certainly my observation, Lanne is when people are going 119 00:05:22,680 --> 00:05:26,200 Speaker 2: to cafes, you know, it's the sour dough. Now, there's 120 00:05:26,200 --> 00:05:28,640 Speaker 2: this perception that sour do's healthy, and we've discussed this 121 00:05:28,720 --> 00:05:31,679 Speaker 2: before on the potty sour jough is actually generally white 122 00:05:31,680 --> 00:05:34,080 Speaker 2: sour dough, so you would argue it's still quite refined. 123 00:05:34,520 --> 00:05:36,960 Speaker 2: So I think that the first thing I want listeners 124 00:05:36,960 --> 00:05:38,520 Speaker 2: to know is that you want to be getting about 125 00:05:38,560 --> 00:05:41,200 Speaker 2: at least twenty to thirty grams of good quality protein. 126 00:05:41,680 --> 00:05:43,960 Speaker 2: So that's things like a protein based bread, or a 127 00:05:43,960 --> 00:05:46,960 Speaker 2: couple of eggs on toast, or a high protein yogurt. 128 00:05:46,760 --> 00:05:48,280 Speaker 3: Or of course something like a protein powder. 129 00:05:48,360 --> 00:05:51,200 Speaker 2: Of course, we have nourish, which offers over twenty grams 130 00:05:51,200 --> 00:05:54,600 Speaker 2: of high quality protein perserve. But on top of that, 131 00:05:54,680 --> 00:05:56,840 Speaker 2: I think what we don't always talk about is that 132 00:05:56,880 --> 00:06:00,760 Speaker 2: those nutrients in that mix of foods offers essential amino 133 00:06:00,839 --> 00:06:04,839 Speaker 2: acid loucine, which has a key role in regulating insulin 134 00:06:04,960 --> 00:06:06,760 Speaker 2: levels in the body. So that's perhaps one of the 135 00:06:06,839 --> 00:06:10,760 Speaker 2: reasons that people with PCOS insulin resistance or having weight 136 00:06:10,839 --> 00:06:13,839 Speaker 2: issues do better on a high protein breakfast because of 137 00:06:13,839 --> 00:06:17,360 Speaker 2: that high loucine content. But in addition to that, we're 138 00:06:17,400 --> 00:06:19,560 Speaker 2: also understanding that as soon as you have a more 139 00:06:19,640 --> 00:06:22,840 Speaker 2: savory breakfast option, it really helps to keep blood glucose 140 00:06:22,920 --> 00:06:25,800 Speaker 2: levels controlled. And this is the component of breakfast and 141 00:06:25,880 --> 00:06:28,839 Speaker 2: meals that my clients will most commonly miss out. So 142 00:06:28,920 --> 00:06:31,880 Speaker 2: it's things like adding the tomatoes the spinach. If you're 143 00:06:31,920 --> 00:06:35,080 Speaker 2: having an egg breakfast, it's grating some zucchini in oats, 144 00:06:35,160 --> 00:06:37,160 Speaker 2: or making sure that you're not using a sweet yogurt 145 00:06:37,160 --> 00:06:40,280 Speaker 2: with your breakfast. It's using things like baked beans as 146 00:06:40,279 --> 00:06:42,679 Speaker 2: a toast topping rather than just reaching for the honey. 147 00:06:43,000 --> 00:06:44,919 Speaker 2: So that is another little trick that I think a 148 00:06:44,920 --> 00:06:47,480 Speaker 2: lot of people will resonate, because if you do grab 149 00:06:47,880 --> 00:06:51,239 Speaker 2: a coffee and even just a slice of toast, it 150 00:06:51,240 --> 00:06:53,159 Speaker 2: still tends to be on the sweet side. Keeping in 151 00:06:53,480 --> 00:06:55,839 Speaker 2: mind that milk is generally sweet, even though it's naturally 152 00:06:55,839 --> 00:06:58,200 Speaker 2: occurring sugar. So a lot of my clients will have 153 00:06:58,240 --> 00:07:00,760 Speaker 2: a wrap for breakfast lean or even a crack with 154 00:07:00,800 --> 00:07:03,360 Speaker 2: some salmon or tuna, or we're going to talk about 155 00:07:03,360 --> 00:07:05,320 Speaker 2: process meat in a minute, but even some turkey or 156 00:07:05,320 --> 00:07:08,120 Speaker 2: ham with cheese. And I find that can work really 157 00:07:08,160 --> 00:07:11,600 Speaker 2: well in helping to regulate appetite, likely because of the 158 00:07:11,600 --> 00:07:13,480 Speaker 2: effect on black glucose control. 159 00:07:13,840 --> 00:07:15,480 Speaker 1: And I quickly jump in and mentioned, of course, we 160 00:07:15,520 --> 00:07:18,360 Speaker 1: have our wonderful protein range. Susie mentioned Nourish. It is 161 00:07:18,400 --> 00:07:21,040 Speaker 1: called Nourish, but it's actually found it designed by Dietitians 162 00:07:21,200 --> 00:07:23,920 Speaker 1: dot com. So the range itself we've called Norrish. But 163 00:07:23,920 --> 00:07:25,920 Speaker 1: if you just google nourish protein powder, it's probably not 164 00:07:25,960 --> 00:07:27,440 Speaker 1: going to come up. You do need to head two 165 00:07:27,480 --> 00:07:30,920 Speaker 1: designed by dietitians to find out wonderful protein powder. And 166 00:07:30,960 --> 00:07:33,400 Speaker 1: again that's not a meal replacement. It's simply just adding 167 00:07:33,400 --> 00:07:35,120 Speaker 1: some protein into your meal. So if you want to 168 00:07:35,160 --> 00:07:37,640 Speaker 1: do some overnight oats, again, you can make it sweeter 169 00:07:37,720 --> 00:07:39,520 Speaker 1: if you're going to put fruit and you know a 170 00:07:39,520 --> 00:07:42,160 Speaker 1: bit of flavored yogurt or a flavored protein powder through there, 171 00:07:42,240 --> 00:07:44,120 Speaker 1: or you can make it more savory based. Well, you 172 00:07:44,160 --> 00:07:46,520 Speaker 1: can grate a little bit of zuchinis through there just 173 00:07:46,560 --> 00:07:49,040 Speaker 1: to have some plain, you know, plain Greek yogurt, a 174 00:07:49,080 --> 00:07:51,040 Speaker 1: little bit of cheer seeds, and you know, maybe a 175 00:07:51,040 --> 00:07:53,400 Speaker 1: shake of cinnamon or nutmeg or something like that into 176 00:07:53,400 --> 00:07:55,640 Speaker 1: it as well. So you can take the more sweeter 177 00:07:55,760 --> 00:07:58,640 Speaker 1: style breakfasts and make them a little bit more savory, 178 00:07:58,840 --> 00:08:01,360 Speaker 1: and that can just help to control that want or 179 00:08:01,560 --> 00:08:03,960 Speaker 1: need to have sugar all day long. But I'll give 180 00:08:03,960 --> 00:08:05,920 Speaker 1: you a funny example, Susie. We went down to the 181 00:08:05,960 --> 00:08:08,200 Speaker 1: local cafe you and I've visited it quite frequently. It's 182 00:08:08,240 --> 00:08:10,560 Speaker 1: quite good, just near my house, and they had a 183 00:08:10,560 --> 00:08:13,320 Speaker 1: big sign up and they were like breakfast special, black 184 00:08:13,360 --> 00:08:15,760 Speaker 1: Forest Waffles for breakfast. And we went down there and 185 00:08:15,840 --> 00:08:17,800 Speaker 1: David took one look at it and He's like, oh god, 186 00:08:17,840 --> 00:08:19,720 Speaker 1: I couldn't even order that make me feel sick. And 187 00:08:19,760 --> 00:08:22,360 Speaker 1: I was like, it's literally dessert for breakfast. And it's 188 00:08:22,400 --> 00:08:24,720 Speaker 1: just it's so common in Australia to go out and 189 00:08:24,760 --> 00:08:28,280 Speaker 1: people order these huge things of pancakes or waffles or 190 00:08:28,320 --> 00:08:31,520 Speaker 1: French toasts, and it is literally like eating dessert for breakfast, 191 00:08:31,640 --> 00:08:33,560 Speaker 1: or in a sigh bowls or another one. I put 192 00:08:33,600 --> 00:08:35,480 Speaker 1: something up on my Instagram the other day and so 193 00:08:35,600 --> 00:08:38,520 Speaker 1: many people are commenting saying that they would astounded at 194 00:08:38,559 --> 00:08:41,080 Speaker 1: the amount of sugar in a commercially made a sigh bowl. 195 00:08:41,120 --> 00:08:42,720 Speaker 1: Of course, if you make it yourself at home, you'll 196 00:08:42,840 --> 00:08:45,120 Speaker 1: hopefully make it a little bit healthier with you know, 197 00:08:45,320 --> 00:08:47,800 Speaker 1: nowhere near as much fruit or juice added. But the 198 00:08:47,840 --> 00:08:51,840 Speaker 1: commercially available ones at cafes and juice bars are loaded 199 00:08:51,840 --> 00:08:54,200 Speaker 1: with you know, fifty plus grams of sugar. So we 200 00:08:54,240 --> 00:08:56,920 Speaker 1: are literally having dessert for breakfast. So I do think 201 00:08:56,960 --> 00:08:59,640 Speaker 1: that if you are someone that struggles with sugar cravings 202 00:08:59,720 --> 00:09:03,000 Speaker 1: or weight control, you probably do want to start with 203 00:09:03,080 --> 00:09:05,679 Speaker 1: a more savory based breakfast, perhaps not every day, but 204 00:09:05,760 --> 00:09:08,360 Speaker 1: maybe every second day or a couple of times a week. 205 00:09:08,600 --> 00:09:10,520 Speaker 1: If you do find that you start with a sweet 206 00:09:10,559 --> 00:09:13,000 Speaker 1: breakfast and then you find that it's really difficult to 207 00:09:13,040 --> 00:09:15,480 Speaker 1: get those sugar cravings under control for the rest of 208 00:09:15,520 --> 00:09:15,880 Speaker 1: the day. 209 00:09:16,520 --> 00:09:19,559 Speaker 2: It is indeed, so I think that breakfast is one 210 00:09:19,559 --> 00:09:23,319 Speaker 2: of those things that the research constantly changes. But certainly 211 00:09:23,920 --> 00:09:26,440 Speaker 2: while some people and still I have clients every week 212 00:09:26,480 --> 00:09:28,160 Speaker 2: he'll come in land and say to me that they've 213 00:09:28,200 --> 00:09:31,679 Speaker 2: been trying fasting and be skipping that first meal. Now 214 00:09:31,920 --> 00:09:33,960 Speaker 2: it's not always the case, because don't forget that if 215 00:09:33,960 --> 00:09:35,679 Speaker 2: you have a tea or coffee with sugar in it, 216 00:09:35,920 --> 00:09:37,840 Speaker 2: or even a bit of milk breaks the fast, so 217 00:09:37,840 --> 00:09:40,560 Speaker 2: then you're not getting that benefit of that prolonged period 218 00:09:40,600 --> 00:09:43,880 Speaker 2: without eating. But in my experience working with women, particularly 219 00:09:43,920 --> 00:09:47,319 Speaker 2: women who struggle a little bit with hormone control, definitely 220 00:09:47,360 --> 00:09:49,240 Speaker 2: eating something within an hour or two I find is 221 00:09:49,280 --> 00:09:52,200 Speaker 2: the best way to boost metabolic rate. And the key 222 00:09:52,280 --> 00:09:55,720 Speaker 2: though is getting that key nutrient balance. And most days 223 00:09:55,760 --> 00:09:58,120 Speaker 2: I'd be giving feedback to client more protein. You're not 224 00:09:58,120 --> 00:10:00,520 Speaker 2: getting enough protein, so just keep an eye on the amount. 225 00:10:00,600 --> 00:10:03,400 Speaker 2: So for example, sour dough with AVO, which is again 226 00:10:03,800 --> 00:10:07,800 Speaker 2: a popular breakfast choice, very little protein. So you're getting 227 00:10:07,840 --> 00:10:09,599 Speaker 2: the fat, but you're not getting that twenty grams of 228 00:10:09,640 --> 00:10:11,680 Speaker 2: high quality protein, so you're much better to have half 229 00:10:11,720 --> 00:10:14,600 Speaker 2: the avocado and an egg or two, or a slice 230 00:10:14,600 --> 00:10:16,920 Speaker 2: of protein toast and egg and the avo, you know, 231 00:10:17,000 --> 00:10:18,559 Speaker 2: just to make sure you're getting the balance. So we're 232 00:10:18,600 --> 00:10:22,079 Speaker 2: generally encouraging a bit of good quality carbohydrate and some 233 00:10:22,120 --> 00:10:25,360 Speaker 2: good fat, small amount, whether it's from avocado or some nuts, 234 00:10:25,360 --> 00:10:27,720 Speaker 2: bread if you're doing a Bircher bowl, or some nuts 235 00:10:27,760 --> 00:10:30,240 Speaker 2: and seeds. Definitely veggies when you can get it in, 236 00:10:30,320 --> 00:10:34,640 Speaker 2: but that protein element will quite possibly revolutionize your weight loss, Jenny, 237 00:10:34,679 --> 00:10:38,200 Speaker 2: particularly if you're using a semi glutide medication like ozen Peak, 238 00:10:38,320 --> 00:10:40,960 Speaker 2: where you know, it's really really important that we're targeting 239 00:10:40,960 --> 00:10:45,280 Speaker 2: those protein levels at every meal. But our next topic 240 00:10:45,360 --> 00:10:48,040 Speaker 2: of discussion really actually leads very powerfully into this, and 241 00:10:48,040 --> 00:10:50,719 Speaker 2: it's a topic that always gets a lot of attension, 242 00:10:50,800 --> 00:10:55,600 Speaker 2: and it's about cravings. And whenever I'm writing out nutrition content, 243 00:10:55,840 --> 00:10:58,760 Speaker 2: everyone loves anything on cravings because I think as females, 244 00:10:59,280 --> 00:11:02,119 Speaker 2: it resonates with all of us that there's cravings, particularly 245 00:11:02,280 --> 00:11:04,880 Speaker 2: certain times of the month. We'll just talk about that 246 00:11:04,920 --> 00:11:08,960 Speaker 2: intense desire for some sweet food or you know, late 247 00:11:09,040 --> 00:11:12,080 Speaker 2: afternoon and even at three pm slump when we're looking 248 00:11:12,080 --> 00:11:13,800 Speaker 2: for something sweet. So we thought it was time to 249 00:11:13,800 --> 00:11:17,320 Speaker 2: perhaps discuss the science of cravings and what's actually going 250 00:11:17,360 --> 00:11:19,760 Speaker 2: on in the body. But in my experience land how 251 00:11:19,840 --> 00:11:22,040 Speaker 2: to prevent and manage them, because I find that it's 252 00:11:22,080 --> 00:11:26,360 Speaker 2: just a never ending cycle once you're into experiencing them 253 00:11:26,400 --> 00:11:30,079 Speaker 2: regularly and then also feeding them, so a craving. There's 254 00:11:30,120 --> 00:11:32,400 Speaker 2: a couple of reasons why you may have a craving. 255 00:11:33,200 --> 00:11:36,760 Speaker 2: It may be because you've programmed to be seeking out 256 00:11:36,760 --> 00:11:40,319 Speaker 2: that stimulus. Certainly, the brain is very good at expecting 257 00:11:40,360 --> 00:11:42,760 Speaker 2: certain things at certain times. So if you routinely have 258 00:11:42,840 --> 00:11:45,199 Speaker 2: something sweet after your lunch or a soft drink, for example, 259 00:11:45,240 --> 00:11:47,719 Speaker 2: a diet soft drink, or at you know, three four 260 00:11:47,760 --> 00:11:50,600 Speaker 2: o'clock you might have some biscuits or some chocolates, or 261 00:11:50,640 --> 00:11:53,400 Speaker 2: even after dinner. It's likely that over time your body 262 00:11:53,400 --> 00:11:55,319 Speaker 2: has been used to that stimulus. So if you want 263 00:11:55,320 --> 00:11:59,360 Speaker 2: to break it, over time, it will reduce because it 264 00:11:59,440 --> 00:12:02,000 Speaker 2: won't just go away on its own. It's basically the 265 00:12:02,040 --> 00:12:05,480 Speaker 2: body seeking out stimulation, but a certain amount of that 266 00:12:05,559 --> 00:12:09,000 Speaker 2: craving will be determined by blood glucose regulation, and this 267 00:12:09,120 --> 00:12:12,080 Speaker 2: where what you're having for lunch may be relevant because 268 00:12:12,080 --> 00:12:15,160 Speaker 2: in my experience, if people have either a later lunch, 269 00:12:15,240 --> 00:12:18,360 Speaker 2: so lunch that's say two or three o'clock, and or 270 00:12:18,400 --> 00:12:21,160 Speaker 2: a high carbohydrate lunch, so it might appear healthy, but 271 00:12:21,280 --> 00:12:24,200 Speaker 2: just be relatively high in carbohydrates, so things like rice, 272 00:12:24,679 --> 00:12:28,800 Speaker 2: big slices of bread, sour doough wraps, pasta based meals, 273 00:12:29,000 --> 00:12:33,480 Speaker 2: sushi rolls, and reasonably high proportions of carbohydrate in that meal. 274 00:12:33,640 --> 00:12:36,000 Speaker 2: So you're not getting two or three cups of salad 275 00:12:36,080 --> 00:12:37,920 Speaker 2: or edge, and you're not getting a good whack of 276 00:12:37,960 --> 00:12:40,880 Speaker 2: a piece of chicken breast or tuneut or salmon or 277 00:12:40,920 --> 00:12:44,120 Speaker 2: tofu or even sort of legumes and like beans. What 278 00:12:44,160 --> 00:12:46,680 Speaker 2: then happens is you get a hit of glucose in 279 00:12:46,720 --> 00:12:48,959 Speaker 2: the blood, and then an hour or so later you 280 00:12:49,000 --> 00:12:51,880 Speaker 2: get a subsequent drop. And that spike will be largely 281 00:12:51,920 --> 00:12:55,000 Speaker 2: dependent on the macro nutrient balance of the meal. So 282 00:12:55,120 --> 00:12:59,200 Speaker 2: if you find that you're often feeling that craving after eating, 283 00:12:59,280 --> 00:13:01,880 Speaker 2: the first thing I'm questioning is, if you've got your 284 00:13:01,920 --> 00:13:04,160 Speaker 2: meal balance right, are you having two to three cups 285 00:13:04,160 --> 00:13:06,200 Speaker 2: of salad or bedge, which I guarantee most people are 286 00:13:06,240 --> 00:13:08,080 Speaker 2: not because it takes a lot of preparation and time 287 00:13:08,120 --> 00:13:11,320 Speaker 2: to eat for stuff. Secondly, are you having too much carb? 288 00:13:11,440 --> 00:13:14,160 Speaker 2: Is there too much rice quinoir grain? For the amount 289 00:13:14,200 --> 00:13:17,120 Speaker 2: of protein? And then is the protein you're having good quality? 290 00:13:17,240 --> 00:13:19,840 Speaker 2: So things like ham don't have as much protein ands 291 00:13:19,840 --> 00:13:22,160 Speaker 2: say a piece of chicken breast. So making sure you're 292 00:13:22,200 --> 00:13:25,040 Speaker 2: getting a good sort of whole source of protein. A 293 00:13:25,080 --> 00:13:28,400 Speaker 2: couple of eggs, a piece of tofu protein yogurt will 294 00:13:28,400 --> 00:13:31,120 Speaker 2: go a long way in helping to reduce that sugar 295 00:13:31,200 --> 00:13:34,600 Speaker 2: spike that you get and hence in turn should stop 296 00:13:35,120 --> 00:13:37,520 Speaker 2: with that intense craving and just you can't think of 297 00:13:37,559 --> 00:13:40,560 Speaker 2: anything else. But the other tip or information I have 298 00:13:40,720 --> 00:13:42,960 Speaker 2: is that if you do have a craving for whatever reason, 299 00:13:43,000 --> 00:13:44,520 Speaker 2: you may have done a big run in the morning, 300 00:13:44,559 --> 00:13:46,760 Speaker 2: you may be on your period, you may have been 301 00:13:46,800 --> 00:13:48,520 Speaker 2: having a shocking day at work and just need a 302 00:13:48,520 --> 00:13:52,319 Speaker 2: little hit. The worst thing you can do if your 303 00:13:52,400 --> 00:13:55,440 Speaker 2: goal is to take control of sugar cravings is to 304 00:13:55,520 --> 00:13:58,760 Speaker 2: feed it with more sweet food, because if you feed 305 00:13:58,800 --> 00:14:01,400 Speaker 2: a craving with more sweet food, it just continues that 306 00:14:01,440 --> 00:14:04,280 Speaker 2: glucose spike and you won't feel satisfied. And that's why 307 00:14:04,280 --> 00:14:05,839 Speaker 2: you can eat a whole packet a biscuits or a 308 00:14:05,880 --> 00:14:07,920 Speaker 2: whole block of chocolate, because you just keep eating that 309 00:14:08,000 --> 00:14:10,360 Speaker 2: same stimulus. So the first thing you can do if 310 00:14:10,360 --> 00:14:12,880 Speaker 2: you're having a sugar craving is you've got to change 311 00:14:13,280 --> 00:14:15,840 Speaker 2: the taste palate and you've got to go to something savory. 312 00:14:16,240 --> 00:14:17,800 Speaker 3: If you're craving something, you're much. 313 00:14:17,640 --> 00:14:20,160 Speaker 2: Better to have a sliceotour of cheese on a cracker 314 00:14:20,960 --> 00:14:24,600 Speaker 2: or some plain yogurt with something tart like passion fruit, 315 00:14:25,000 --> 00:14:27,840 Speaker 2: because what that will do is neutralize that desire for 316 00:14:27,920 --> 00:14:30,680 Speaker 2: sweet food. And even if you do have something sweet, 317 00:14:31,280 --> 00:14:33,880 Speaker 2: if you have those more savory flavors first, it's going 318 00:14:33,960 --> 00:14:36,880 Speaker 2: to help to neutralize it and control it rather than 319 00:14:37,040 --> 00:14:40,160 Speaker 2: letting it control you. So I have a general rule 320 00:14:40,160 --> 00:14:42,080 Speaker 2: with my clients to keep off as much sweet food 321 00:14:42,080 --> 00:14:44,120 Speaker 2: as they can in the day, and then I find 322 00:14:44,120 --> 00:14:46,760 Speaker 2: the cravings are much better in general, and it's probably 323 00:14:46,960 --> 00:14:50,400 Speaker 2: likely as a result of glucose regulation. Now, the other 324 00:14:50,440 --> 00:14:53,760 Speaker 2: important thing to be noting is it's normal for people 325 00:14:53,800 --> 00:14:56,720 Speaker 2: to have cravings at certain times. Again, it might be hormonal, 326 00:14:57,200 --> 00:14:59,400 Speaker 2: it might be because you just tired and run down, 327 00:14:59,520 --> 00:15:02,200 Speaker 2: could number of reasons. And if it's occasional once a month, 328 00:15:02,280 --> 00:15:05,240 Speaker 2: no problem. But if you're someone who's literally riding off 329 00:15:05,280 --> 00:15:08,120 Speaker 2: sugar cravings all day, to me, that's a sign you 330 00:15:08,160 --> 00:15:11,360 Speaker 2: could have glucose regulation issues. And I'd be questioning, particularly 331 00:15:11,400 --> 00:15:13,880 Speaker 2: if you're overweight, particularly if you're carrying weight around your 332 00:15:13,920 --> 00:15:17,520 Speaker 2: abdominal area, do you need to get your glucose levels checks? 333 00:15:17,560 --> 00:15:19,720 Speaker 2: Do you need to get your insulin levels checked? Because 334 00:15:19,880 --> 00:15:23,440 Speaker 2: if you've got unbalanced or unstable glucose or elevated glucose, 335 00:15:23,880 --> 00:15:26,280 Speaker 2: that will drive that desire for more sweet food. So 336 00:15:26,360 --> 00:15:29,880 Speaker 2: the underlying issues your glucose insulin levels, it's not the craving. 337 00:15:29,960 --> 00:15:32,400 Speaker 2: The craving is the symptom. So keep in mind that 338 00:15:32,400 --> 00:15:35,160 Speaker 2: that can be a very strong marker for issues with 339 00:15:35,240 --> 00:15:38,360 Speaker 2: or higher blood glucose levels, which quite possibly require medical 340 00:15:38,400 --> 00:15:41,160 Speaker 2: type management. And it was actually funnily and so I 341 00:15:41,200 --> 00:15:44,200 Speaker 2: have someone in my life who has a blood glucose 342 00:15:44,240 --> 00:15:47,600 Speaker 2: monitor for various reasons, and they were at my house 343 00:15:47,640 --> 00:15:50,440 Speaker 2: recently and I did a blood glucose test and my 344 00:15:50,520 --> 00:15:53,360 Speaker 2: glucose level was like really high, like it was like 345 00:15:53,440 --> 00:15:56,320 Speaker 2: seven point eight after it was quite a while after eating, 346 00:15:56,840 --> 00:15:59,040 Speaker 2: So of course I instantly thought I had diabetes. It 347 00:15:59,040 --> 00:16:01,440 Speaker 2: does turn out was on a meta then increased it. 348 00:16:01,680 --> 00:16:03,840 Speaker 2: But I just went onto Amazon and I bought it 349 00:16:03,840 --> 00:16:04,920 Speaker 2: Blood Glucose monitor. 350 00:16:04,920 --> 00:16:08,080 Speaker 3: I'm obsessed. I can't stop using it. It's so interesting. 351 00:16:08,520 --> 00:16:12,120 Speaker 2: So sure, it's always best if you're worried about glucose 352 00:16:12,200 --> 00:16:14,720 Speaker 2: levels to go and see your doctor, of course, but 353 00:16:14,800 --> 00:16:17,080 Speaker 2: there are a number of monitoring devices you can get online. 354 00:16:17,080 --> 00:16:19,400 Speaker 2: I think the monitor I got on Amazon was sixty 355 00:16:19,440 --> 00:16:21,320 Speaker 2: dollars like that was for the monitor and all the 356 00:16:21,320 --> 00:16:22,200 Speaker 2: strips as well. 357 00:16:22,800 --> 00:16:23,320 Speaker 3: So good. 358 00:16:23,520 --> 00:16:25,000 Speaker 2: So even you can do a little bit of self 359 00:16:25,000 --> 00:16:27,680 Speaker 2: monitoring yourself and you might pick up you've got hyperglycemia, 360 00:16:28,000 --> 00:16:29,920 Speaker 2: you might go really low after meals. It might be 361 00:16:29,920 --> 00:16:32,960 Speaker 2: a bit of data that helps understand what's actually going 362 00:16:32,960 --> 00:16:35,280 Speaker 2: on with cravings and how you can eat in a 363 00:16:35,320 --> 00:16:37,040 Speaker 2: way that may keep them better controlled. 364 00:16:37,560 --> 00:16:39,600 Speaker 1: Fair point. But I will say that if you are 365 00:16:39,720 --> 00:16:42,720 Speaker 1: someone that has a background in disordered eating or obsessive 366 00:16:42,760 --> 00:16:45,600 Speaker 1: sort of thoughts around nutrition, seriously, please don't go buy 367 00:16:45,640 --> 00:16:47,440 Speaker 1: a glucose monitor. You're just you're going to do your 368 00:16:47,440 --> 00:16:49,040 Speaker 1: own head in and you also need to have the 369 00:16:49,120 --> 00:16:51,320 Speaker 1: skills in the knowledge like Susi does, to be able 370 00:16:51,320 --> 00:16:53,600 Speaker 1: to interpret the data. So it's all well and good 371 00:16:53,640 --> 00:16:56,480 Speaker 1: to go and buy it. It's relatively inexpensive sixty dollars 372 00:16:56,480 --> 00:16:58,480 Speaker 1: on Amazon. But if you don't know what you're looking at, 373 00:16:58,520 --> 00:17:00,320 Speaker 1: if you just got to freak yourself out, think oh 374 00:17:00,400 --> 00:17:02,560 Speaker 1: my goodness, I've eaten that food, and then give yourself 375 00:17:02,600 --> 00:17:05,760 Speaker 1: food fear and start fearing carbohydrate because it is natural 376 00:17:05,760 --> 00:17:08,240 Speaker 1: for your blood sugar levels to increase across the day. 377 00:17:08,680 --> 00:17:11,080 Speaker 1: So I think the best thing for the standard person 378 00:17:11,160 --> 00:17:13,320 Speaker 1: listening is probably just to go to see their GPN 379 00:17:13,400 --> 00:17:15,760 Speaker 1: get some blood start if they are worried or they've 380 00:17:15,760 --> 00:17:18,119 Speaker 1: got diabetes in the family. But if you do have 381 00:17:18,240 --> 00:17:21,040 Speaker 1: that increase in knowledge, like citing I do, and you 382 00:17:21,080 --> 00:17:23,600 Speaker 1: do know how to interpret the data that these devices 383 00:17:23,600 --> 00:17:25,400 Speaker 1: are giving you, or you have someone in your life 384 00:17:25,480 --> 00:17:28,000 Speaker 1: that can, such as you're you know, you're married to 385 00:17:28,040 --> 00:17:30,119 Speaker 1: a doctor, or your best friends a nurse, or you 386 00:17:30,119 --> 00:17:32,719 Speaker 1: know and works in a diabetes clinic, then sure, as 387 00:17:32,760 --> 00:17:34,879 Speaker 1: long as you have someone to access and interpret that 388 00:17:34,960 --> 00:17:37,760 Speaker 1: data for you. If not, I do find that in 389 00:17:37,840 --> 00:17:40,320 Speaker 1: my experiences I have had clients it's very easy to 390 00:17:40,320 --> 00:17:42,200 Speaker 1: go down and rabit hole with these sorts of things 391 00:17:42,240 --> 00:17:44,840 Speaker 1: and start automatically thinking I can't eat any carbs with 392 00:17:44,880 --> 00:17:47,520 Speaker 1: any meals and getting a lot of fear around food. 393 00:17:47,560 --> 00:17:50,639 Speaker 1: So just I guess decide where your personality lies. And 394 00:17:50,640 --> 00:17:53,439 Speaker 1: if you're someone that does get very obsessive with different 395 00:17:53,480 --> 00:17:55,720 Speaker 1: things like these, perhaps it isn't the best thing for 396 00:17:55,760 --> 00:17:58,680 Speaker 1: you to do. But going back to the sugar cravings 397 00:17:58,680 --> 00:18:00,840 Speaker 1: in general, SUSI, I do like to like you. You say 398 00:18:00,880 --> 00:18:02,960 Speaker 1: to my clients, the first question when you're getting a 399 00:18:03,000 --> 00:18:05,639 Speaker 1: sugar craving is to ask yourself, am I actually hungry? 400 00:18:05,680 --> 00:18:07,879 Speaker 1: Because if you just if you lower blood sugars and 401 00:18:07,920 --> 00:18:10,600 Speaker 1: you're getting your craving, but the craving is more around hunger, 402 00:18:10,920 --> 00:18:12,800 Speaker 1: go and eat a proper meal because the last thing, 403 00:18:12,880 --> 00:18:14,520 Speaker 1: like Susie said, we want is for you to eat 404 00:18:14,600 --> 00:18:17,520 Speaker 1: sugar on an empty stomach because it just against spikesos 405 00:18:17,560 --> 00:18:20,399 Speaker 1: glucose levels and promotes that ongoing cycle where the more 406 00:18:20,440 --> 00:18:22,720 Speaker 1: suregear have, the more sugear want, and the more sugar 407 00:18:22,720 --> 00:18:25,040 Speaker 1: that you crave. So you really do want to make sure, 408 00:18:25,119 --> 00:18:28,000 Speaker 1: if possible, you're eating a balanced meal first, and then 409 00:18:28,040 --> 00:18:30,280 Speaker 1: if the sugar craving is coming after a meal, look 410 00:18:30,320 --> 00:18:32,159 Speaker 1: at the components of the meal. Did I have too 411 00:18:32,200 --> 00:18:34,879 Speaker 1: much carbohydrate? Was I lacking in vegetables? Did I not 412 00:18:34,920 --> 00:18:37,560 Speaker 1: have enough protein, and then it also comes down to 413 00:18:37,640 --> 00:18:40,879 Speaker 1: sometimes susie in my experience, in very rare cases. But 414 00:18:41,040 --> 00:18:44,440 Speaker 1: sometimes different types of cravings can be related to more 415 00:18:44,520 --> 00:18:47,760 Speaker 1: nutritional deficiencies. But I think that's probably a lot more 416 00:18:47,800 --> 00:18:51,119 Speaker 1: overhyped than it actually is. True sides like, sometimes it 417 00:18:51,160 --> 00:18:53,920 Speaker 1: might be a deficiency in magnesium, sometimes it might be 418 00:18:54,040 --> 00:18:57,040 Speaker 1: a deficiency in zinc leads to not just sugar cravings 419 00:18:57,040 --> 00:18:59,240 Speaker 1: but other weird types of cravings. And then there's some 420 00:18:59,280 --> 00:19:02,639 Speaker 1: medical condition where you crave non food based items, like 421 00:19:02,680 --> 00:19:05,399 Speaker 1: some women, particularly if they're pregnant, well crave eating sand 422 00:19:05,480 --> 00:19:07,760 Speaker 1: as an example, And that's more you know, these medical 423 00:19:07,800 --> 00:19:10,480 Speaker 1: type conditions. So I would just say, like, what type 424 00:19:10,520 --> 00:19:12,600 Speaker 1: of craving is it? Does it happen to show up 425 00:19:12,600 --> 00:19:15,040 Speaker 1: at the same time every day, like it's generally after 426 00:19:15,080 --> 00:19:18,320 Speaker 1: dinner every night? Is it three pm? Every day? And 427 00:19:18,359 --> 00:19:20,600 Speaker 1: then sort of look for patterns within your craving and 428 00:19:20,680 --> 00:19:23,720 Speaker 1: ask yourself those important questions. Am I actually hungry? Do 429 00:19:23,800 --> 00:19:25,639 Speaker 1: I need to go and eat a proper meal? Have 430 00:19:25,720 --> 00:19:28,200 Speaker 1: I ticked off all the components in a balanced meal 431 00:19:28,240 --> 00:19:30,880 Speaker 1: in the meal beforehand that I've had? Is this more 432 00:19:30,920 --> 00:19:33,480 Speaker 1: related to an emotion? Have I had a really bad day. 433 00:19:33,520 --> 00:19:35,560 Speaker 1: Am I stressed? Am I just so used to sitting 434 00:19:35,600 --> 00:19:38,040 Speaker 1: down in front of the TV after dinner and everyone 435 00:19:38,040 --> 00:19:40,880 Speaker 1: else is eating chocolate around me, that I then crave chocolate. 436 00:19:41,119 --> 00:19:43,280 Speaker 1: Is it to do with your environment or the people 437 00:19:43,320 --> 00:19:46,200 Speaker 1: in your household as well, because craving there's a lot 438 00:19:46,240 --> 00:19:48,240 Speaker 1: that goes into them. And it's not a simple fixure 439 00:19:48,240 --> 00:19:50,480 Speaker 1: to say to someone who don't eat it, or you're 440 00:19:50,480 --> 00:19:52,280 Speaker 1: in your period, go and eat a whole block of chocolate. 441 00:19:52,359 --> 00:19:54,480 Speaker 1: You deserve it. It's not that black and white. There's 442 00:19:54,480 --> 00:19:56,800 Speaker 1: a lot of things that go into craving. So I'll 443 00:19:56,800 --> 00:19:58,639 Speaker 1: probably stop there, Susie, because I could probably talk for 444 00:19:58,680 --> 00:20:01,320 Speaker 1: another you know, good two days on the topic of graving. 445 00:20:01,440 --> 00:20:03,919 Speaker 1: Spot It is something where I think it's important to 446 00:20:03,960 --> 00:20:06,000 Speaker 1: note to write down your symptoms and is at the 447 00:20:06,040 --> 00:20:08,280 Speaker 1: same time each day? Is it the same type of craving? 448 00:20:08,320 --> 00:20:10,760 Speaker 1: Is it always sweet? Is it always savory? Is it 449 00:20:10,800 --> 00:20:13,560 Speaker 1: immediately after a meal? Because that will actually give you 450 00:20:13,600 --> 00:20:16,399 Speaker 1: a better picture or a better understanding of what actually 451 00:20:16,440 --> 00:20:17,840 Speaker 1: is happening in your life as well. 452 00:20:18,280 --> 00:20:20,560 Speaker 2: True, but the take home message never feed a sweet 453 00:20:20,600 --> 00:20:22,840 Speaker 2: craving with something sweet, or you'll just be eating a 454 00:20:22,840 --> 00:20:25,040 Speaker 2: packet of biscuits before you know it, all. 455 00:20:25,040 --> 00:20:26,680 Speaker 1: Right, Susie, And then we thought we'd have a little 456 00:20:26,680 --> 00:20:29,800 Speaker 1: interesting discussion about the Glucose Goddess who we love online. 457 00:20:29,800 --> 00:20:32,800 Speaker 1: She does some wonderful evidence based science. But I screenshoted 458 00:20:32,840 --> 00:20:34,680 Speaker 1: something and send it to Susie the other day and 459 00:20:34,800 --> 00:20:37,120 Speaker 1: people were really going hard at her because she's created 460 00:20:37,119 --> 00:20:40,600 Speaker 1: this new it's called anti spike medication formulation. So it's 461 00:20:40,680 --> 00:20:43,000 Speaker 1: essentially just a like a I think it's a herbal 462 00:20:43,040 --> 00:20:44,560 Speaker 1: extra kind of in a pill, and you take it 463 00:20:44,600 --> 00:20:47,639 Speaker 1: before you have something that's you know, traditionally supposed to 464 00:20:47,640 --> 00:20:49,880 Speaker 1: spike your glu ghost levels and it helps to minimize 465 00:20:49,880 --> 00:20:52,000 Speaker 1: that spike where people are going hard at her, and 466 00:20:52,040 --> 00:20:54,159 Speaker 1: we thought it was just an interesting discussion age to 467 00:20:54,160 --> 00:20:56,600 Speaker 1: talk about the science behind this formulation, but be to 468 00:20:56,680 --> 00:21:00,640 Speaker 1: also talk about you know, influencers online and creating different 469 00:21:00,680 --> 00:21:02,520 Speaker 1: types of products, which Susie and I are all on 470 00:21:02,560 --> 00:21:04,439 Speaker 1: board with. Right, we've all got bills to pay. We 471 00:21:04,480 --> 00:21:06,639 Speaker 1: need to be selling something. You can't just have a 472 00:21:06,680 --> 00:21:09,800 Speaker 1: profile online where you're creating tons and you know, hours 473 00:21:09,800 --> 00:21:12,920 Speaker 1: and weeks and years of free content online and never 474 00:21:12,960 --> 00:21:14,960 Speaker 1: making a dollar for it, because you've got to pay 475 00:21:15,000 --> 00:21:17,520 Speaker 1: your bills. So it's okay for influencers to sell things, 476 00:21:17,520 --> 00:21:20,399 Speaker 1: to promote things, to create different products, but when they 477 00:21:20,440 --> 00:21:22,240 Speaker 1: are selling these things, we do want to make sure 478 00:21:22,280 --> 00:21:24,399 Speaker 1: that there is some evidence behind them and it actually 479 00:21:24,440 --> 00:21:27,800 Speaker 1: you know, benefits people as well. So the anti spike 480 00:21:27,920 --> 00:21:30,800 Speaker 1: formulation does have I think it's mostly full of you know, 481 00:21:30,840 --> 00:21:34,160 Speaker 1: like natural based, more herbal type ingredients. It's not a medication. 482 00:21:34,480 --> 00:21:36,359 Speaker 1: I was reading through some of the I guess negative 483 00:21:36,359 --> 00:21:38,320 Speaker 1: feedback she was getting on her page, Susie and a 484 00:21:38,320 --> 00:21:40,439 Speaker 1: lot of people were saying, oh, great, so we'll just 485 00:21:40,520 --> 00:21:43,280 Speaker 1: you know, treat these big sugar spikes with more medication. 486 00:21:43,359 --> 00:21:45,560 Speaker 1: You're supposed to be natural and blah blah blah, and 487 00:21:45,640 --> 00:21:48,040 Speaker 1: it is. I think people didn't really look into the 488 00:21:48,080 --> 00:21:50,639 Speaker 1: formulation itself, so it is you know, mostly based on 489 00:21:50,760 --> 00:21:53,520 Speaker 1: natural type ingredients. But I think where the difficulty lies 490 00:21:53,640 --> 00:21:56,040 Speaker 1: is she has quote a lot of really good, you know, 491 00:21:56,080 --> 00:21:59,159 Speaker 1: clinical trials and studies behind a lot of the ingredients 492 00:21:59,160 --> 00:22:01,520 Speaker 1: in these pills. But I think the bulk of the 493 00:22:01,560 --> 00:22:04,439 Speaker 1: pushback or the negative feedback was because a lot of 494 00:22:04,440 --> 00:22:06,959 Speaker 1: the clinical trials had very small studies, so they were 495 00:22:06,960 --> 00:22:09,960 Speaker 1: based on you know, thirty participants, twenty five participants, thirty 496 00:22:10,000 --> 00:22:13,120 Speaker 1: eight participants. They weren't huge trials. For one, a lot 497 00:22:13,160 --> 00:22:15,240 Speaker 1: of them were industry funded, so there was a little 498 00:22:15,280 --> 00:22:17,640 Speaker 1: bit of a bias there because the people that had 499 00:22:17,680 --> 00:22:20,800 Speaker 1: done the trial had been the medication company itself. So 500 00:22:20,960 --> 00:22:22,879 Speaker 1: there's a little bit of you know, I guess an 501 00:22:22,920 --> 00:22:25,800 Speaker 1: ethical consideration there for some And then the other one 502 00:22:25,840 --> 00:22:27,680 Speaker 1: was as well, you have to get the clinical dose, 503 00:22:27,720 --> 00:22:29,199 Speaker 1: so if you're looking at a trial, and one of 504 00:22:29,200 --> 00:22:32,560 Speaker 1: the ingredients she used was mull releaf extract in that 505 00:22:32,640 --> 00:22:35,879 Speaker 1: small study, which was potentially founded by, you know, the 506 00:22:35,920 --> 00:22:39,479 Speaker 1: people that create this extract itself, So the study itself 507 00:22:39,480 --> 00:22:41,479 Speaker 1: had a little bit of a bias there. But in 508 00:22:41,520 --> 00:22:44,840 Speaker 1: that study they used a specific amount to give that 509 00:22:44,840 --> 00:22:47,720 Speaker 1: clinical dose to see that good research. And I think 510 00:22:47,720 --> 00:22:50,359 Speaker 1: the problem is with the formulation that it doesn't have 511 00:22:50,520 --> 00:22:53,520 Speaker 1: that same amount in there in the formulation that she's 512 00:22:53,600 --> 00:22:56,680 Speaker 1: created to replicate the same results. So they were probably 513 00:22:56,720 --> 00:23:00,879 Speaker 1: the three biggest things that I could see. I guess 514 00:23:00,920 --> 00:23:03,520 Speaker 1: why people were getting upset about it online, but I 515 00:23:03,520 --> 00:23:06,280 Speaker 1: do think as well worth actually doing your research behind 516 00:23:06,359 --> 00:23:10,320 Speaker 1: something like this before giving people really negative feedback online. 517 00:23:10,359 --> 00:23:12,240 Speaker 1: And I think that most people were just upset with 518 00:23:12,280 --> 00:23:15,560 Speaker 1: her Susie for actually selling something online, like how dare 519 00:23:15,640 --> 00:23:18,760 Speaker 1: she create something and sell something, whereas like you and 520 00:23:19,000 --> 00:23:20,760 Speaker 1: I don't really have a problem with that, Like I 521 00:23:20,800 --> 00:23:23,440 Speaker 1: really do think she puts that great information. I think 522 00:23:23,480 --> 00:23:26,679 Speaker 1: that she's a really great evidence based scientist in this 523 00:23:27,359 --> 00:23:30,520 Speaker 1: space of blood sugar level control. And I haven't looked 524 00:23:30,560 --> 00:23:32,879 Speaker 1: too much into her formulation. What do you think about it? 525 00:23:32,920 --> 00:23:34,959 Speaker 1: Like that's just kind of from a quick little glance 526 00:23:35,000 --> 00:23:35,959 Speaker 1: I saw online. 527 00:23:36,480 --> 00:23:39,520 Speaker 2: I think she's amazing because she has probably brought to 528 00:23:39,560 --> 00:23:42,560 Speaker 2: the forefront of millions of people's minds the importance of 529 00:23:42,800 --> 00:23:46,000 Speaker 2: glucose control. And we often refer to instal resistance as 530 00:23:46,000 --> 00:23:48,679 Speaker 2: the silent epidemic because we already ever hear about diabetes. 531 00:23:48,720 --> 00:23:50,879 Speaker 2: But there's so many things people can do to prevent 532 00:23:50,960 --> 00:23:53,480 Speaker 2: type two diabetes, and so much of that is to 533 00:23:53,480 --> 00:23:56,840 Speaker 2: do with glucose control. And she's, you know, a biochemist, 534 00:23:56,920 --> 00:24:01,040 Speaker 2: she's incredibly highly qualified. She translates the science into really 535 00:24:01,080 --> 00:24:02,199 Speaker 2: practical approaches. 536 00:24:03,000 --> 00:24:04,639 Speaker 3: But I do agree with you. 537 00:24:04,720 --> 00:24:07,560 Speaker 2: I think people are very idealistic and they think that, 538 00:24:07,880 --> 00:24:08,640 Speaker 2: you know, pure. 539 00:24:08,440 --> 00:24:10,159 Speaker 3: Scientists shouldn't be making any money. 540 00:24:10,200 --> 00:24:12,360 Speaker 2: But Ultimately, she's got to pay her bills as well, 541 00:24:12,400 --> 00:24:14,760 Speaker 2: like someone has to pay for all this Instagram material 542 00:24:14,840 --> 00:24:17,520 Speaker 2: that you get produced. And I think people are so 543 00:24:17,680 --> 00:24:21,560 Speaker 2: quick to be critical. So there is evidence, particularly around 544 00:24:21,560 --> 00:24:24,160 Speaker 2: I think moultbree Leaf when it comes to reducing glucose 545 00:24:24,200 --> 00:24:26,280 Speaker 2: spikes and this series of papers, and the other good 546 00:24:26,280 --> 00:24:28,479 Speaker 2: thing about the Glucose Goddess is it's all available on 547 00:24:28,520 --> 00:24:33,040 Speaker 2: her site. You know, supplementary form is very rarely as 548 00:24:33,080 --> 00:24:36,160 Speaker 2: powerful as food, and you know, we recently have formulated 549 00:24:36,200 --> 00:24:38,840 Speaker 2: protein powder and we're looking at doing a range of 550 00:24:39,160 --> 00:24:42,800 Speaker 2: new nighttime drinks, and it is really tricky to create 551 00:24:43,080 --> 00:24:45,760 Speaker 2: products that evidence space. Then have the clinical amounts of 552 00:24:45,840 --> 00:24:49,760 Speaker 2: recommended ingredients because keep in mind are particularly in the 553 00:24:49,760 --> 00:24:51,800 Speaker 2: case of herbals, for some of them, there's not a 554 00:24:51,840 --> 00:24:54,720 Speaker 2: lot of evidence. So you know, people like the food 555 00:24:54,760 --> 00:24:57,040 Speaker 2: regulation councils are very reluctant to say that you can 556 00:24:57,080 --> 00:25:00,040 Speaker 2: actually even use them as ingredients. So remember the the 557 00:25:00,080 --> 00:25:03,520 Speaker 2: observation comes way before the science in many cases. So 558 00:25:04,080 --> 00:25:06,760 Speaker 2: I think, first and foremost, she does an amazing job. 559 00:25:06,840 --> 00:25:11,359 Speaker 2: Her information is evidence based and credible. Second, I think 560 00:25:11,440 --> 00:25:15,200 Speaker 2: that generally food is always better. You know, there's very 561 00:25:15,200 --> 00:25:18,560 Speaker 2: few supplements that I ever use ahead of food, and 562 00:25:18,600 --> 00:25:21,119 Speaker 2: I think you'll find that in many cases, glucose spikes 563 00:25:21,119 --> 00:25:24,360 Speaker 2: after meals can be controlled by making sure you've got 564 00:25:24,359 --> 00:25:27,560 Speaker 2: that best balance of food as we've talked about earlier, 565 00:25:27,600 --> 00:25:30,560 Speaker 2: you know, the veggie component, eating in food sequencing, where 566 00:25:30,560 --> 00:25:34,040 Speaker 2: you're having the proteins and the fats before eating carbohydrate. Now, 567 00:25:34,080 --> 00:25:36,399 Speaker 2: in the case of her, I think she's so credible. 568 00:25:37,400 --> 00:25:40,959 Speaker 2: I don't know, but I think that I reckon she 569 00:25:41,000 --> 00:25:43,400 Speaker 2: will use that formulation with her clients and get good 570 00:25:43,400 --> 00:25:46,720 Speaker 2: results as well, because just of the nature of her background. 571 00:25:46,880 --> 00:25:51,240 Speaker 2: So for a client who had massive blood glucose regulation issues, 572 00:25:51,359 --> 00:25:53,800 Speaker 2: who was trying to be as natural as possible to 573 00:25:53,800 --> 00:25:57,200 Speaker 2: reduce the use of diabetes medication, I don't see any 574 00:25:57,200 --> 00:26:00,560 Speaker 2: harm in trialing it. It won't be harmful help and 575 00:26:00,600 --> 00:26:02,199 Speaker 2: it may be a natural form And if you're going 576 00:26:02,240 --> 00:26:05,120 Speaker 2: to believe anyone, it would be someone credible like her, 577 00:26:05,160 --> 00:26:08,280 Speaker 2: Because I think the other side is how many thousands 578 00:26:08,320 --> 00:26:10,600 Speaker 2: of people do you see selling stuff online who have 579 00:26:10,720 --> 00:26:17,560 Speaker 2: no qualifications, influencers, beauty experts, housewives, you know. So when 580 00:26:17,600 --> 00:26:20,400 Speaker 2: I say housewives, I mean like the housewives shows, not 581 00:26:20,520 --> 00:26:23,360 Speaker 2: just not just any housewilve got the greatest respect Housewif 582 00:26:23,720 --> 00:26:27,080 Speaker 2: you know that the Real Housewives celebrities, you know, selling 583 00:26:27,119 --> 00:26:30,480 Speaker 2: me or replacements and supplements and beauty shakes, they've got 584 00:26:30,520 --> 00:26:34,000 Speaker 2: not a scrap of scientific qualification, but because they look good, 585 00:26:34,400 --> 00:26:36,800 Speaker 2: we're happy for them to sell stuff. But we're so 586 00:26:36,880 --> 00:26:39,280 Speaker 2: critical of the scientific community. So if I was buying 587 00:26:39,720 --> 00:26:43,560 Speaker 2: a glucose product from the glucos goddess versus a real housewife, 588 00:26:43,560 --> 00:26:45,800 Speaker 2: I tell you who I'd be gone with. So I think, 589 00:26:45,920 --> 00:26:48,080 Speaker 2: keep in mind, she's highly qualified, and it's not going 590 00:26:48,119 --> 00:26:50,200 Speaker 2: to be in her best interest for her career to 591 00:26:50,280 --> 00:26:52,919 Speaker 2: sell stuff that she doesn't believe or has evidence to 592 00:26:52,960 --> 00:26:54,200 Speaker 2: believe works clinically. 593 00:26:54,680 --> 00:26:56,720 Speaker 3: So would I be rushing to buy it. Probably not. 594 00:26:57,080 --> 00:26:58,760 Speaker 2: But if I had a client who presented it to 595 00:26:58,800 --> 00:27:00,480 Speaker 2: me and said I want to try, and I'm trying 596 00:27:00,520 --> 00:27:03,320 Speaker 2: to reduce diabetes medication and it seems to be working, 597 00:27:03,359 --> 00:27:05,720 Speaker 2: I would have no issue because she is someone who 598 00:27:06,240 --> 00:27:08,399 Speaker 2: is credible and has worked for years and years on 599 00:27:08,560 --> 00:27:12,320 Speaker 2: very credible information and content. So if she is using 600 00:27:12,320 --> 00:27:14,440 Speaker 2: it with good results, she'd be someone I would trust 601 00:27:14,480 --> 00:27:16,919 Speaker 2: way before I trust a lot of other people flogging 602 00:27:16,920 --> 00:27:17,919 Speaker 2: product online. 603 00:27:18,440 --> 00:27:20,240 Speaker 1: Very true and I think we need to realize as well, 604 00:27:20,320 --> 00:27:22,520 Speaker 1: like you said, like food does come first. So if 605 00:27:22,560 --> 00:27:24,679 Speaker 1: you're someone that just wants to eat all the pizza 606 00:27:24,760 --> 00:27:26,359 Speaker 1: and all the past and all the ice cream and 607 00:27:26,400 --> 00:27:28,800 Speaker 1: a block of chocolate every night, taking something like this 608 00:27:28,840 --> 00:27:31,680 Speaker 1: probably isn't going to be effective. And I think where 609 00:27:31,720 --> 00:27:33,560 Speaker 1: a lot of the backlash came from Susie is she 610 00:27:33,600 --> 00:27:35,879 Speaker 1: posts those great graphs and they show, you know, do 611 00:27:36,000 --> 00:27:38,240 Speaker 1: her strategy, and that you see the reduction in the 612 00:27:38,280 --> 00:27:40,600 Speaker 1: blood glucose spike. And the one she posted it with 613 00:27:40,960 --> 00:27:43,399 Speaker 1: this pill was a bottle of ice cream, and it's like, 614 00:27:43,440 --> 00:27:45,480 Speaker 1: eat the bottle of ice cream, get a big glucose spike, 615 00:27:45,720 --> 00:27:48,160 Speaker 1: have her little pill first, eat the bottle of ice cream, 616 00:27:48,160 --> 00:27:51,160 Speaker 1: and the spike is remarkably reduced. And people were smashing 617 00:27:51,160 --> 00:27:53,800 Speaker 1: her saying, oh so now you're promoting ice cream and 618 00:27:53,840 --> 00:27:56,640 Speaker 1: it's not about promoting ice cream. But the reality is 619 00:27:56,920 --> 00:27:59,400 Speaker 1: people like ice cream. People are going to eat ice cream. 620 00:27:59,440 --> 00:28:01,399 Speaker 1: If you're on your horse and you think ice creams 621 00:28:01,440 --> 00:28:03,280 Speaker 1: all full of toxins, Gina want to eat it by 622 00:28:03,280 --> 00:28:05,480 Speaker 1: all means, I like ice cream. I'm going to eat 623 00:28:05,480 --> 00:28:06,840 Speaker 1: ice cream, and I'm going to eat it in a 624 00:28:06,880 --> 00:28:09,600 Speaker 1: reasonable portion and I'm going to thoroughly enjoy it. And 625 00:28:09,640 --> 00:28:12,320 Speaker 1: a lot of other Australians, Americans wherever in the world 626 00:28:12,320 --> 00:28:15,159 Speaker 1: you're listening, also enjoy ice cream. So if you with 627 00:28:15,280 --> 00:28:17,479 Speaker 1: food police and you have a strong belief that nobody 628 00:28:17,480 --> 00:28:20,160 Speaker 1: should be eating ice cream, cool, But it actually has 629 00:28:20,200 --> 00:28:22,320 Speaker 1: nothing to do with her formulation either. So a lot 630 00:28:22,359 --> 00:28:24,840 Speaker 1: of people had a lot of very strong opinions, but 631 00:28:24,880 --> 00:28:26,760 Speaker 1: I felt like a lot of the comments were coming 632 00:28:26,760 --> 00:28:29,040 Speaker 1: from people who were the food police, and it's like, 633 00:28:29,240 --> 00:28:32,560 Speaker 1: the reality is that people enjoy pizza, they enjoy pasta, 634 00:28:32,600 --> 00:28:35,480 Speaker 1: they enjoy ice cream, and if you can teach people 635 00:28:35,520 --> 00:28:37,400 Speaker 1: how to do that in a more balanced way, where 636 00:28:37,480 --> 00:28:40,240 Speaker 1: eat ice cream after a meal with some protein and 637 00:28:40,280 --> 00:28:42,400 Speaker 1: fiber in it and not on an empty stomach, that 638 00:28:42,480 --> 00:28:44,720 Speaker 1: will also reduce the blood glucoas spike. If you want 639 00:28:44,720 --> 00:28:46,760 Speaker 1: to have a big bowl of pasta, bulk it out 640 00:28:46,800 --> 00:28:48,600 Speaker 1: with some veggies and maybe have a shot of apple 641 00:28:48,640 --> 00:28:51,240 Speaker 1: side of vinicat first, because that also may reduce the 642 00:28:51,240 --> 00:28:54,080 Speaker 1: blood glue cooas spike. So it's about teaching our clients 643 00:28:54,080 --> 00:28:57,160 Speaker 1: and empowering our clients with the knowledge to get them 644 00:28:57,160 --> 00:29:00,480 Speaker 1: the best results overall, and She's not just proding that 645 00:29:00,520 --> 00:29:04,600 Speaker 1: pill in isolation. She's also given people probably hundreds of 646 00:29:04,600 --> 00:29:07,440 Speaker 1: different hacks over the many, many years, such as the 647 00:29:07,520 --> 00:29:10,080 Speaker 1: food sequencing, such as the blood you know, the apple 648 00:29:10,080 --> 00:29:12,440 Speaker 1: sided vinegar, all those sorts of things. And if people 649 00:29:12,680 --> 00:29:15,120 Speaker 1: just want the easy route and they just want to 650 00:29:15,160 --> 00:29:18,160 Speaker 1: take that little pill and do nothing else, well then 651 00:29:18,160 --> 00:29:19,959 Speaker 1: that's on them, and that's what they're choosing to do. 652 00:29:20,040 --> 00:29:22,320 Speaker 1: But I think a lot of people had very strong opinions, 653 00:29:22,320 --> 00:29:25,240 Speaker 1: and I think the people who have the strongest opinions 654 00:29:25,280 --> 00:29:27,560 Speaker 1: also have the most you know, black and white view 655 00:29:27,760 --> 00:29:30,120 Speaker 1: when it comes to nutrition, and sadly we know from 656 00:29:30,280 --> 00:29:32,440 Speaker 1: you know, both being experts in the area of nutrition, 657 00:29:32,520 --> 00:29:34,920 Speaker 1: that nutrition is not black and white. There's many, many, 658 00:29:35,160 --> 00:29:37,000 Speaker 1: many shades of gray in between. 659 00:29:37,560 --> 00:29:39,840 Speaker 2: True, true, true. But in general, I think she's great. 660 00:29:39,880 --> 00:29:41,880 Speaker 2: I think she's doing an amazing job. And if you 661 00:29:41,880 --> 00:29:45,560 Speaker 2: don't want to buy it, don't buy the product. All rightly, 662 00:29:45,640 --> 00:29:47,880 Speaker 2: and we're to finish off today. Our listener question was 663 00:29:47,880 --> 00:29:50,280 Speaker 2: actually a really good one because we have spoken about 664 00:29:50,280 --> 00:29:53,040 Speaker 2: process meets before, and I saw it actually in the 665 00:29:53,080 --> 00:29:55,720 Speaker 2: media today about should hand be banned on school lunches, 666 00:29:55,760 --> 00:29:58,560 Speaker 2: And it's a really tricky area because we have discussed 667 00:29:58,600 --> 00:30:01,800 Speaker 2: a couple of weeks ago the increasing process meat snacks 668 00:30:01,840 --> 00:30:04,960 Speaker 2: in supermarkets and they're particularly marketed towards lunch box fillers, 669 00:30:05,000 --> 00:30:07,760 Speaker 2: and I have fundamental issues with that nutritionally because we 670 00:30:07,840 --> 00:30:10,480 Speaker 2: do know that process meat is associated with an increased 671 00:30:10,520 --> 00:30:13,840 Speaker 2: risk of developing digestive type cancers and bow cancer in particular. 672 00:30:14,280 --> 00:30:17,120 Speaker 2: Is it a dramatic rise, particularly in young people in Australia. 673 00:30:17,280 --> 00:30:20,440 Speaker 2: So I certainly don't recommend. If I've got a client 674 00:30:20,480 --> 00:30:23,320 Speaker 2: who's got any family history of malignancy, I really say 675 00:30:23,360 --> 00:30:25,400 Speaker 2: to minimize process meat. It's not a case if you 676 00:30:25,480 --> 00:30:27,800 Speaker 2: eat it you'll get cancer, you increase your risk. It's 677 00:30:27,840 --> 00:30:30,200 Speaker 2: about making sure it's not going in every day things 678 00:30:30,240 --> 00:30:33,600 Speaker 2: like bacon, etc. And just being mindful that they're not 679 00:30:33,720 --> 00:30:35,840 Speaker 2: the same as sort of a chicken breast etc. As 680 00:30:35,840 --> 00:30:38,360 Speaker 2: soon as they process, they have nitrates add it, and 681 00:30:38,400 --> 00:30:41,240 Speaker 2: it's the nitrates that can increase the risk of changes 682 00:30:41,280 --> 00:30:42,920 Speaker 2: in the gut wall and an increase risk of some 683 00:30:42,960 --> 00:30:46,160 Speaker 2: types of cancer. But the question that came through is 684 00:30:46,160 --> 00:30:48,840 Speaker 2: it the same for smoked salmon and also for sausages, 685 00:30:48,960 --> 00:30:51,280 Speaker 2: because of course they're slightly different. Again, like you see 686 00:30:51,280 --> 00:30:54,280 Speaker 2: sausages in the meat section or smoke salmon, you think, oh, 687 00:30:54,360 --> 00:30:57,840 Speaker 2: that's a process meat. Now the key difference is that 688 00:30:57,880 --> 00:31:00,760 Speaker 2: smoke salmon in particular will not have nitrates as an ingredient. 689 00:31:00,840 --> 00:31:03,080 Speaker 2: So most smoke salmons, if you check the ingredient list, 690 00:31:03,200 --> 00:31:05,880 Speaker 2: will just be the salmon itself and some salt, so 691 00:31:05,920 --> 00:31:08,040 Speaker 2: they are cured in a way, but they're not cured 692 00:31:08,160 --> 00:31:12,040 Speaker 2: using the nitrates, which are related to digestive issues. That 693 00:31:12,160 --> 00:31:14,280 Speaker 2: is not the same for sausages. Now, most sausages are 694 00:31:14,320 --> 00:31:17,840 Speaker 2: quickly scanned have got night trits added. Now it is possible, 695 00:31:17,880 --> 00:31:19,960 Speaker 2: and I think in the future we will see sausages 696 00:31:19,960 --> 00:31:23,320 Speaker 2: and other processed meats without nitrates added. And in terms 697 00:31:23,400 --> 00:31:26,080 Speaker 2: of what to look for, it's the food ingredients two 698 00:31:26,120 --> 00:31:28,640 Speaker 2: four nine to two five two are the nitrates the 699 00:31:28,640 --> 00:31:31,520 Speaker 2: additive use. So if you see two hundreds on the label, 700 00:31:31,520 --> 00:31:34,360 Speaker 2: that's assigned to keep clear. But it's not the same 701 00:31:34,400 --> 00:31:36,920 Speaker 2: for smoked salmon. So yes, it's a salty product. It's 702 00:31:36,920 --> 00:31:38,680 Speaker 2: not a product we would recommend for people with high 703 00:31:38,720 --> 00:31:41,440 Speaker 2: blood pressure or who are actively trying to reduce their 704 00:31:41,480 --> 00:31:44,360 Speaker 2: salt intake. But it's not the same as a process meat. 705 00:31:44,360 --> 00:31:48,360 Speaker 2: In terms of ham turkey sausages which do have nitrates added. Now, 706 00:31:48,760 --> 00:31:52,360 Speaker 2: I have seen on occasion nitrate free meats in the 707 00:31:52,400 --> 00:31:56,080 Speaker 2: processed meat section ham they're a lot more expensive. If 708 00:31:56,120 --> 00:31:58,440 Speaker 2: you love ham and choose to have it, it's a 709 00:31:58,480 --> 00:32:01,800 Speaker 2: better option, but it's not the main stay. Most of 710 00:32:01,840 --> 00:32:04,160 Speaker 2: them contain the two hundreds in them, and they're the 711 00:32:04,160 --> 00:32:05,880 Speaker 2: ones we need to be careful of how much we 712 00:32:06,320 --> 00:32:09,160 Speaker 2: expose ourselves to, particularly if there's a family history of 713 00:32:09,640 --> 00:32:11,240 Speaker 2: boo and gut type cancers. 714 00:32:11,760 --> 00:32:14,520 Speaker 1: Yeah, and I think the issue lies in it's the 715 00:32:15,080 --> 00:32:17,040 Speaker 1: frequency of when you're having it. Right, If you have 716 00:32:17,080 --> 00:32:18,800 Speaker 1: bacon and eggs once a week and the rest of 717 00:32:18,800 --> 00:32:21,560 Speaker 1: your diet has really minimal amounts of processed red meats, 718 00:32:21,600 --> 00:32:23,360 Speaker 1: and I don't really see a problem with that, right, 719 00:32:23,400 --> 00:32:25,840 Speaker 1: But if you're having sausages a few times a week, 720 00:32:25,880 --> 00:32:28,400 Speaker 1: there's always ham or salami on the sandwiches. Then you 721 00:32:28,440 --> 00:32:29,960 Speaker 1: tend to go out and you might have a pizza 722 00:32:30,040 --> 00:32:32,440 Speaker 1: or a pasta with again more ham or salami or 723 00:32:32,480 --> 00:32:34,360 Speaker 1: some sort of sausage or cabana. And then there's a 724 00:32:34,400 --> 00:32:36,480 Speaker 1: couple of cheese platters on the weekends in your family 725 00:32:36,480 --> 00:32:39,720 Speaker 1: where there's kabana, there's salami, there's cheeses on there as well. 726 00:32:40,080 --> 00:32:43,000 Speaker 1: The frequency of that kind of stuff is just too much. 727 00:32:43,040 --> 00:32:44,480 Speaker 1: So it's not like to say you just have it 728 00:32:44,520 --> 00:32:46,520 Speaker 1: once or twice and you're going to get cancer. It 729 00:32:46,680 --> 00:32:51,000 Speaker 1: just increases your risk long term of potentially developing some 730 00:32:51,120 --> 00:32:54,040 Speaker 1: digestive type cancers, like Sissy said, like bow cancer. But 731 00:32:54,080 --> 00:32:56,360 Speaker 1: it really does come down to how often and how 732 00:32:56,480 --> 00:32:58,520 Speaker 1: much you have as well. You know, I like David 733 00:32:58,560 --> 00:32:59,920 Speaker 1: and I bought a pizza up and it was our 734 00:33:00,480 --> 00:33:02,600 Speaker 1: Christmas gift to each other. We indian't give to each 735 00:33:02,600 --> 00:33:05,480 Speaker 1: other a pizza robin for Christmas. And I like salami 736 00:33:05,480 --> 00:33:07,959 Speaker 1: and my pizza, So I myself eat salami, but it 737 00:33:08,040 --> 00:33:09,920 Speaker 1: might be, you know, once every two weeks and I'll 738 00:33:09,960 --> 00:33:11,880 Speaker 1: put about three or four pieces on my pizza and 739 00:33:11,880 --> 00:33:13,719 Speaker 1: that's it. I don't cover it. I don't, you know, 740 00:33:13,800 --> 00:33:16,240 Speaker 1: eat it daily. I don't ever have salami on a 741 00:33:16,240 --> 00:33:18,320 Speaker 1: wrap or a sandwich or anything like that. It's just 742 00:33:18,520 --> 00:33:20,840 Speaker 1: for whatever reason, something I really enjoy in a pizza, 743 00:33:20,960 --> 00:33:22,920 Speaker 1: or I'll have my pizza vegetarian. They're pretty much the 744 00:33:22,960 --> 00:33:25,200 Speaker 1: two options that I enjoy on pizza, and that's it. 745 00:33:25,240 --> 00:33:27,320 Speaker 1: I don't eat sausages. I just I don't like them. 746 00:33:27,440 --> 00:33:29,240 Speaker 1: I don't eat any other type of I never put 747 00:33:29,240 --> 00:33:32,200 Speaker 1: ham or turkeyo my sandwiches. Again, I just have a preference. 748 00:33:32,240 --> 00:33:33,920 Speaker 1: I don't like that kind of stuff. If I have 749 00:33:34,120 --> 00:33:36,120 Speaker 1: a sandwich or a wrap, it'll have tunor on there, 750 00:33:36,520 --> 00:33:38,200 Speaker 1: or might just be a vegetarian source with a bit 751 00:33:38,240 --> 00:33:41,520 Speaker 1: of toefool chickpeas or something like that. So personal preference wise, 752 00:33:41,560 --> 00:33:43,200 Speaker 1: I don't have a lot. So I think when people 753 00:33:43,280 --> 00:33:45,000 Speaker 1: see me putting a bit of salami in a pizza 754 00:33:45,040 --> 00:33:47,920 Speaker 1: they freak out. It's about the frequency or how often 755 00:33:47,920 --> 00:33:49,840 Speaker 1: that you have that sort of thing. And if I 756 00:33:49,880 --> 00:33:52,320 Speaker 1: do do cheese platters, you'll very rarely see me put 757 00:33:52,360 --> 00:33:54,520 Speaker 1: things like processed meats on there. Or I know when 758 00:33:54,560 --> 00:33:56,440 Speaker 1: a lot of my friends will make cheese platters, they 759 00:33:56,480 --> 00:34:00,000 Speaker 1: will routinely have things like cabana and salami on their cheese. 760 00:34:00,400 --> 00:34:02,560 Speaker 1: So just think about the amount of times in your 761 00:34:02,600 --> 00:34:04,720 Speaker 1: life that you are eating a lot of these processed 762 00:34:04,720 --> 00:34:06,479 Speaker 1: red meats, and if you are someone that's having them 763 00:34:06,560 --> 00:34:09,200 Speaker 1: multiple times a week, it's definitely an idea to cut 764 00:34:09,239 --> 00:34:11,239 Speaker 1: down on there. Or, like suits said, if you love them, 765 00:34:11,560 --> 00:34:13,560 Speaker 1: it will cost you more but try to go for 766 00:34:13,640 --> 00:34:16,719 Speaker 1: the night trate free varieties of them, or try to 767 00:34:16,800 --> 00:34:18,800 Speaker 1: use things like a little bit of you know, turkey 768 00:34:18,840 --> 00:34:21,160 Speaker 1: breast instead or smoked salmon instead, which has got to 769 00:34:21,200 --> 00:34:23,600 Speaker 1: be far better than the hams and the salamis and 770 00:34:23,640 --> 00:34:24,840 Speaker 1: the sausages longer term. 771 00:34:25,160 --> 00:34:26,759 Speaker 2: I find it interestingly and that you say you've got 772 00:34:26,760 --> 00:34:28,839 Speaker 2: a pizza oven for Christmas, because I was present when 773 00:34:28,840 --> 00:34:31,839 Speaker 2: you purchased a very expensive pair of sunglasses and told 774 00:34:31,920 --> 00:34:33,160 Speaker 2: David that was your Christmas present. 775 00:34:33,239 --> 00:34:35,160 Speaker 3: So someone's double dipping a little bit on the gifts, 776 00:34:35,239 --> 00:34:35,760 Speaker 3: just quietly. 777 00:34:35,840 --> 00:34:38,959 Speaker 1: But anyway, look, yeah, I gave him a baby last year, 778 00:34:39,040 --> 00:34:40,960 Speaker 1: so you know, I think I think I deserve two 779 00:34:41,000 --> 00:34:42,240 Speaker 1: Christmas presents. 780 00:34:43,560 --> 00:34:46,880 Speaker 3: Oh my goodness, David, you're being short changed, all right. 781 00:34:46,920 --> 00:34:48,800 Speaker 1: Well that brings us to the end of another episode 782 00:34:48,800 --> 00:34:51,839 Speaker 1: of The Nutrition Couchboard. Another week. We are thrilled to say, 783 00:34:51,880 --> 00:34:53,640 Speaker 1: like we mentioned at the beginning of the podcast, that 784 00:34:53,640 --> 00:34:56,920 Speaker 1: we will still have our upcoming online eventful International Women's Day, 785 00:34:57,000 --> 00:34:58,960 Speaker 1: So we hope to see all of your beautiful faces 786 00:34:59,000 --> 00:35:02,320 Speaker 1: online on Thursday, March the seventh, But it is online 787 00:35:02,320 --> 00:35:05,560 Speaker 1: and tickets are available at our website, The nutritioncouch dot Com. 788 00:35:05,600 --> 00:35:07,760 Speaker 1: And we will catch you guys in next week's episode. 789 00:35:08,000 --> 00:35:20,960 Speaker 3: Have a great week.