WEBVTT - Why "Cheat Meals" Do More Harm Than Good. The Changing Alcohol Consumption Recommendations. Are Sugar-free Lollies Healthier? 0:00:00.440 --> 0:00:02.759 Do you regularly have a meal off from your healthy 0:00:02.759 --> 0:00:06.200 eating plan or put more apply, do you factor a 0:00:06.280 --> 0:00:09.640 cheat meal or even a cheat day as part of 0:00:09.680 --> 0:00:13.080 your eating routine. Well, there's some brand new research to 0:00:13.160 --> 0:00:17.319 suggest that a cheat maybe actually doing your diet more 0:00:17.320 --> 0:00:20.759 harm than good. And today Leanne and I take a 0:00:20.880 --> 0:00:24.319 closer look wid Hi. I'm Susie Burrow normally and Wood 0:00:24.400 --> 0:00:26.720 and each week we bring you The Nutrition Couch, the 0:00:26.720 --> 0:00:28.720 bye weekly podcast that keeps you up to date on 0:00:28.800 --> 0:00:31.520 everything you need to know in the world nutrition as. 0:00:31.440 --> 0:00:32.120 Well as cheating. 0:00:32.320 --> 0:00:34.080 Today we are going to take a deep dive into 0:00:34.159 --> 0:00:36.960 alcohol consumption and really be honest about how much is 0:00:37.000 --> 0:00:39.920 too much? And our listener question comes from our Instagram 0:00:39.960 --> 0:00:42.800 and it's asking about sugar free lollies and are they 0:00:42.840 --> 0:00:46.839 really a good choice? So, Leanne, this popped up on 0:00:47.040 --> 0:00:50.440 my news feed recently and I instantly thought to myself, 0:00:50.440 --> 0:00:52.440 this is a great topic for us, and it's even 0:00:52.479 --> 0:00:54.480 more pertinent because we've just come off the back of 0:00:54.560 --> 0:00:58.960 Mother's Day and my clients have certainly been cheating and 0:00:59.000 --> 0:01:02.000 not just a little. I've been sort of getting food 0:01:02.000 --> 0:01:04.800 diaries coming over the weekend and being like, whoa that 0:01:04.959 --> 0:01:07.440 was certainly not a meal off. It was certainly a 0:01:07.520 --> 0:01:11.800 weekend of eating. So I think, first of all, we'll 0:01:11.840 --> 0:01:14.160 talk a little bit about history of cheating in a 0:01:14.200 --> 0:01:19.120 diet context, because, notoriously, or from my memory of it, 0:01:19.120 --> 0:01:23.240 it came originally from bodybuilding practices, where bodybuilders are so 0:01:23.440 --> 0:01:25.240 very very strict for a period when they're going through 0:01:25.240 --> 0:01:28.520 their strip phase, and then they will sometimes factor in 0:01:28.560 --> 0:01:31.080 as part of their strip when they're getting ready for competition, 0:01:31.160 --> 0:01:33.880 to cheat where they'll allow themselves to have a heavier 0:01:33.920 --> 0:01:36.520 meal and will allow for eating out or perhaps something 0:01:36.560 --> 0:01:40.200 they're craving. And that was something that traditionally that kind 0:01:40.240 --> 0:01:44.720 of regime sport would routinely talk about a cheat meal. Now, 0:01:45.000 --> 0:01:49.160 certainly people will then extrapolate that. And the issue I've 0:01:49.160 --> 0:01:52.200 always had with clients in general is that a cheat 0:01:52.320 --> 0:01:55.320 is not just enjoying something in moderation, so saying a 0:01:55.360 --> 0:01:57.720 beautiful pastor because they're out, or a couple of glasses 0:01:57.760 --> 0:02:02.240 of wine. It's psychologically gives license to binge and overeat. 0:02:02.280 --> 0:02:04.480 And indeed I saw that with some of my ladies 0:02:04.520 --> 0:02:06.920 over the weekend. It wasn't that they ate a few 0:02:06.920 --> 0:02:09.919 extra things. They gave themselves permission to eat large quantities 0:02:10.160 --> 0:02:12.919 of poor quality food and the guys that they were 0:02:12.919 --> 0:02:16.360 off their diet. Now we know psychologically and that that 0:02:16.480 --> 0:02:20.280 lends itself to the diet cycle where the belief sits 0:02:20.919 --> 0:02:24.040 psychologically that your diet has to be perfect and then 0:02:24.040 --> 0:02:26.040 you're either off or you're on, and it can really 0:02:26.080 --> 0:02:28.440 fuel that diet culture. And you and I have both 0:02:28.440 --> 0:02:31.280 always been very clear that we do not support that, 0:02:31.760 --> 0:02:33.480 and what we're trying to do with our clients is 0:02:33.480 --> 0:02:35.519 to create balance. And sure there might be a meal 0:02:35.600 --> 0:02:38.200 or to each week that's more indulgent or heavier in calories, 0:02:38.560 --> 0:02:40.720 but simply it's about them buffering it and having some 0:02:40.800 --> 0:02:43.680 lighter days because inevitably and in life, there will be 0:02:43.720 --> 0:02:45.440 times that we eat high calorie food and there'll be 0:02:45.480 --> 0:02:48.680 times that we eat lighter. But certainly for clients who 0:02:48.680 --> 0:02:52.240 have had a long history of dieting, to work and 0:02:52.880 --> 0:02:55.200 get rid of that whole belief structure that you've got 0:02:55.240 --> 0:02:57.120 to be perfect to achieve results and have to be 0:02:57.160 --> 0:02:59.000 on or off something can take a lot of a 0:02:59.040 --> 0:03:02.400 lot of work over time. But this was interesting research 0:03:03.000 --> 0:03:06.240 that got widespread coverage. It actually came from the University 0:03:06.240 --> 0:03:09.880 of New South Wales, in Sydney to It was a 0:03:09.960 --> 0:03:13.359 rat study, but it was specifically looking at the difference 0:03:13.480 --> 0:03:16.799 when the rats were on their typical healthy rat diet 0:03:17.639 --> 0:03:20.639 versus a diet that was filled with heavily processed food. 0:03:21.280 --> 0:03:24.400 And what the research has found was that when the 0:03:24.520 --> 0:03:27.760 rats were on a high saturated fat, high sugar diet, 0:03:27.800 --> 0:03:30.919 which is typical of what we'd call an ultra processed 0:03:30.919 --> 0:03:34.280 diet where you're having foods that are purchased away from 0:03:34.320 --> 0:03:38.920 the home, so fried food, takeaway food for ultra process 0:03:39.000 --> 0:03:41.680 foods of foods that don't resemble the original food type, 0:03:41.760 --> 0:03:47.120 so snack food, chips, biscuits, chocolates, that indulgent kind of food. 0:03:47.600 --> 0:03:50.520 The longer that the rats were on those diets, basically, 0:03:50.560 --> 0:03:55.000 the worst they performed in spatial memory tests. And so 0:03:55.160 --> 0:03:59.240 researchers found their relationship interesting because not only did they 0:03:59.600 --> 0:04:04.440 confirm that it significantly altered the rats gut microbiome, which 0:04:04.480 --> 0:04:06.920 is the link between a diet high and not processed 0:04:06.920 --> 0:04:10.240 food and immune function, but it actually affected them cognitively, 0:04:10.280 --> 0:04:12.400 and the longer they were on the diets, the worse 0:04:12.760 --> 0:04:17.200 the cognitive performance got. So what this is telling us, 0:04:17.240 --> 0:04:20.920 Leanne is that that whole cycle it. Admittedly it's a 0:04:21.000 --> 0:04:24.280 rat study, but we can can take some home messages 0:04:24.320 --> 0:04:29.800 from it. Ultimately, that whole idea of being on or 0:04:29.800 --> 0:04:34.320 off a diet can be physiologically damaging, but also what 0:04:34.360 --> 0:04:36.440 it appears is psychologically damaging. 0:04:36.480 --> 0:04:38.040 It actually impacts the brain. 0:04:38.960 --> 0:04:42.280 And so what we want to learn from this is 0:04:42.320 --> 0:04:45.159 that that whole idea of being on or off something, 0:04:45.320 --> 0:04:49.440 or basically binging on poor quality food under the guise 0:04:49.480 --> 0:04:52.240 of having a meal off, is not a good idea. 0:04:52.279 --> 0:04:54.520 And I see it all the time with my clients. 0:04:55.040 --> 0:04:59.479 They don't go and have a situational appropriate meal that 0:04:59.600 --> 0:05:01.800 is heavy. You know, they're not at an Italian restaurant 0:05:01.839 --> 0:05:03.680 ordering pasta and a couple of glasses of wine or 0:05:03.720 --> 0:05:06.440 having a gelata with the kids. They're going out of 0:05:06.480 --> 0:05:10.080 their way to make sure they eat really poor quality stuff. 0:05:10.080 --> 0:05:12.200 So they give themselves permission to have For example, they 0:05:12.200 --> 0:05:13.880 go to a fish and chip shop and they have 0:05:13.960 --> 0:05:17.880 fish and chips plus calamari, plus soft drink plus wine. 0:05:17.920 --> 0:05:20.320 Now that is a binge, it's not a meal off. 0:05:20.440 --> 0:05:22.440 And that's what you want to sort of draw down 0:05:22.480 --> 0:05:25.240 to and say, am I overeating psychology? Because getting myself 0:05:25.279 --> 0:05:28.400 permission or did I actually really crave high fat fish 0:05:28.400 --> 0:05:30.679 and chips and soft drink, And probably when you deep 0:05:30.960 --> 0:05:33.919 dive into it, you actually didn't feel that much like 0:05:34.000 --> 0:05:36.240 fried food, and it didn't actually make you feel very good. 0:05:36.680 --> 0:05:38.760 But in your head that you feel you should be 0:05:38.760 --> 0:05:40.800 allowed to have it, and you're resentful you can't, so 0:05:40.880 --> 0:05:45.240 you overeat it. So it's a very complicated psychological relationship 0:05:45.279 --> 0:05:47.640 we have with some of those things. But the best 0:05:47.640 --> 0:05:50.800 way I can put it is, if your cheat translates 0:05:50.839 --> 0:05:54.120 into giving yourself permission to eat crap, it's not doing 0:05:54.160 --> 0:05:57.200 you any favors. And certainly this research has confirmed that. 0:05:57.920 --> 0:06:00.320 And it's a really interesting, I guess school of thought 0:06:00.400 --> 0:06:03.200 cheap days and cheap meals Because I myself have had 0:06:03.200 --> 0:06:05.840 my own struggles with food and my relationship with food. 0:06:05.839 --> 0:06:07.440 I've always been open about that, and that was one 0:06:07.480 --> 0:06:09.479 of the reasons I started my coaching service, was to 0:06:09.520 --> 0:06:13.040 help clients, you know, help them with that healthy relationship 0:06:13.040 --> 0:06:15.080 with food. But I very much was someone who did 0:06:15.120 --> 0:06:17.520 have cheap days. I would be super clean Monday to 0:06:17.560 --> 0:06:19.719 Friday or even on til you know, Friday night, and 0:06:19.720 --> 0:06:21.320 then kind of Friday night and Saturday was like a 0:06:21.320 --> 0:06:22.960 bit of a vender a bit of a free for all. 0:06:23.040 --> 0:06:24.760 Then I'd always be like, I'll get back on track 0:06:24.800 --> 0:06:26.640 on Sunday, and then Sunday was kind of like this 0:06:26.720 --> 0:06:29.000 slippery slope, or once I had a little naughty thing, 0:06:29.040 --> 0:06:30.800 it kind of continued that it was all started again 0:06:30.839 --> 0:06:33.599 on Monday. So I've always been against the cheat days 0:06:33.600 --> 0:06:36.200 because I know that mentality. It's not great for you. 0:06:36.240 --> 0:06:38.200 It undoes all your hard work during the week, and 0:06:38.240 --> 0:06:41.919 you honestly feel awful after eating all of that food. 0:06:41.960 --> 0:06:44.040 And it's never like you're having your free for all 0:06:44.080 --> 0:06:46.800 on your vegetables or your vegetable soup. It's always like, 0:06:46.880 --> 0:06:50.080 as you said, the high fat, high ultra process food 0:06:50.120 --> 0:06:53.120 that actually doesn't make us feel good. So it really 0:06:53.160 --> 0:06:55.600 just comes down to that moderation and balance, doesn't it. 0:06:55.600 --> 0:06:58.120 And I have so many clients who like they do 0:06:58.200 --> 0:06:59.640 it and then we have a chat about it and 0:06:59.680 --> 0:07:02.400 it's like, did you actually feel great afterwards? And they're 0:07:02.400 --> 0:07:04.320 like no. So I think we just build it up 0:07:04.360 --> 0:07:06.720 in our head to make it sound like, oh, it 0:07:06.720 --> 0:07:08.680 would be so amazing if I could go out and 0:07:08.720 --> 0:07:10.920 have the pizza in the pasta and the one and 0:07:10.960 --> 0:07:12.800 the dessert, and the guy like bread and go for 0:07:12.880 --> 0:07:15.120 gelato afterwards, like a bit of a free for all. 0:07:15.440 --> 0:07:17.040 We build this up on our head like it's going 0:07:17.120 --> 0:07:19.960 to be this amazing thing, but if we really stop 0:07:20.000 --> 0:07:23.120 and think about it and ate mindfully, we honestly feel 0:07:23.240 --> 0:07:26.880 awful afterwards. And that for me, until I really acknowledged 0:07:26.920 --> 0:07:29.200 how that made me feel, that was the biggest turning 0:07:29.200 --> 0:07:31.240 point for me. That's what made me stop because I 0:07:31.240 --> 0:07:33.760 was like, I feel like, in my head, I build 0:07:33.800 --> 0:07:35.080 it up to this thing where it's gonna be like, 0:07:35.120 --> 0:07:37.200 this is gonna be so amazing, But if I was 0:07:37.200 --> 0:07:40.240 being truly, truly honest with myself, it didn't actually make 0:07:40.280 --> 0:07:41.480 me feel great afterwards. 0:07:41.680 --> 0:07:43.960 Yeah, for me, it comes down to really taking time 0:07:44.000 --> 0:07:46.880 to consider what you actually feel like eating as opposed 0:07:46.920 --> 0:07:49.200 to what you think you're allowed to eat. So if 0:07:49.240 --> 0:07:52.720 you love macas, if that's your ultimate soul food and 0:07:52.840 --> 0:07:56.120 once a week, once a fortnight, that is your reward 0:07:56.720 --> 0:07:59.800 for being reasonably strict with your diet exercise, go for it. 0:08:00.120 --> 0:08:02.360 But I guarantee you that's not your favorite food. You're 0:08:02.400 --> 0:08:04.600 eating it on autoque because you think that you're allowed 0:08:04.640 --> 0:08:07.120 to because you're off. So it's very much for me 0:08:07.160 --> 0:08:09.160 getting rid of that off or on mentality and getting 0:08:09.200 --> 0:08:10.760 back to what you feel like and what's going to 0:08:10.760 --> 0:08:13.400 give you the most pleasure and a strategy you're a 0:08:13.400 --> 0:08:16.360 technique I would encourage you to work on, and it 0:08:16.360 --> 0:08:18.920 will take time, particularly if you've been a dieter on 0:08:18.960 --> 0:08:21.400 and off for twenty plus years. Is if you're a 0:08:21.440 --> 0:08:23.440 sweet tooth and love chocolate, I want you to go 0:08:23.560 --> 0:08:26.680 to the chocolate section of the supermarket and really take 0:08:26.720 --> 0:08:29.360 time to think about what chocolate do you actually really want? 0:08:29.600 --> 0:08:31.600 Do you want fruit and nut? Is it top deck? 0:08:32.080 --> 0:08:32.800 Is it crunchy? 0:08:33.240 --> 0:08:36.720 And really try and decipher the differences in pleasure that 0:08:36.760 --> 0:08:38.480 you get, rather than just going, oh, I can eat 0:08:38.480 --> 0:08:40.520 any chocolate and just stuffing it all in. And certainly 0:08:40.520 --> 0:08:43.080 that happens over Easter when people just eat on autoque. 0:08:43.679 --> 0:08:46.280 And the other trick I would suggest is if you 0:08:46.360 --> 0:08:48.240 do sort of like to take your foot off the 0:08:48.320 --> 0:08:51.960 pedal on the weekends, it's not Friday night till Monday 0:08:52.000 --> 0:08:52.839 morning is off. 0:08:53.120 --> 0:08:54.400 It's one or two meals. 0:08:54.440 --> 0:08:56.920 So rather because I find my clients will sort of 0:08:56.960 --> 0:08:59.360 start Saturday morning and they'll be at sport and they'll 0:08:59.360 --> 0:09:01.199 eat a bacon and all, and then they'll be like, oh, 0:09:01.280 --> 0:09:03.480 stuff it, I've gone off track. And then they'll have 0:09:03.559 --> 0:09:05.440 lunch out and then they'll eat dips and like it 0:09:05.520 --> 0:09:08.480 just goes the whole day, and inevitably they don't feel 0:09:08.480 --> 0:09:10.200 good in their stomach because they've eaten a lot more 0:09:10.280 --> 0:09:14.240 high fat food. They're feeling tired, awful. So rather than 0:09:14.320 --> 0:09:18.480 do that on AUTOQ again, map out the weekend and say, right, 0:09:19.360 --> 0:09:20.880 I do enjoy a bacon and egg roll with a 0:09:20.920 --> 0:09:23.360 kid's sport, but that's not overly. 0:09:23.040 --> 0:09:23.400 Good for me. 0:09:23.440 --> 0:09:24.760 So what I'm going to then do is have a 0:09:24.760 --> 0:09:27.120 salad for lunch or something a soup for lunch, and 0:09:27.160 --> 0:09:28.960 then we are going out for dinner. So just really 0:09:29.040 --> 0:09:32.760 isolate the occasions in which you're having something that you enjoy, 0:09:32.880 --> 0:09:35.160 but make sure you are eating it because you enjoy it, 0:09:35.280 --> 0:09:37.080 because in more cases than not, you're going to feel 0:09:37.120 --> 0:09:40.000 better when you're eating stuff you've made yourself, because let's 0:09:40.000 --> 0:09:41.679 be honestly, and how often do you go. 0:09:42.040 --> 0:09:43.160 And it's awful? 0:09:43.200 --> 0:09:45.040 Like we were at Bunnings the other week and the 0:09:45.120 --> 0:09:47.960 kids naturally like to get a bunning sausage. And I 0:09:48.000 --> 0:09:50.320 had done exactly what I had just described my clients do. 0:09:50.400 --> 0:09:52.040 I hadn't eaten and I was like, oh, well, you 0:09:52.080 --> 0:09:54.000 know what, I am hungry, I'll get a sausage sandwich. 0:09:54.280 --> 0:09:56.680 It was awful. It was so gross. It was an 0:09:56.760 --> 0:09:59.360 awful sausage. It was just the poorest quality. The bread 0:09:59.400 --> 0:10:01.200 wasn't fresh, and you know what, I didn't need it. 0:10:01.240 --> 0:10:02.960 And that's the other thing. If it's not great, don't 0:10:03.000 --> 0:10:05.920 eat it because so many calories slip in mindlessly without 0:10:05.960 --> 0:10:08.040 the enjoyment. Now, if it had been a great, beautiful 0:10:08.040 --> 0:10:11.079 sausage with great you know, onions on it, but it wasn't, 0:10:11.480 --> 0:10:13.360 so don't be as scared to say, you know what, 0:10:13.400 --> 0:10:15.160 I'm not eating that because it's not great quality. And 0:10:15.160 --> 0:10:17.400 when you refocus on to what you enjoy in the 0:10:17.480 --> 0:10:20.560 taste and the quality, straight away, the focus will be 0:10:20.760 --> 0:10:23.120 off eating on AUTOQ and it will be much more 0:10:23.120 --> 0:10:25.480 in touch with your body and what you're feeling like eating. 0:10:25.840 --> 0:10:28.959 And yeah, just limiting those occasions rather than writing off 0:10:28.960 --> 0:10:29.880 the whole weekend. 0:10:30.600 --> 0:10:33.360 Couldn't agree more with just about moderation and balance, which 0:10:33.640 --> 0:10:36.880 leads very nicely into our next section, Susie, which is 0:10:36.920 --> 0:10:40.040 a little bit controversial, I must say, about moderation and 0:10:40.160 --> 0:10:44.120 balance in regards to alcohol. So alcohol is an issue. 0:10:44.160 --> 0:10:46.720 I've always said a strange drink far too much. We 0:10:46.840 --> 0:10:48.840 drink far too much, and it's a big issue. And 0:10:48.880 --> 0:10:52.000 it's almost like this ingrained part of the Aussie culture. 0:10:52.240 --> 0:10:53.959 Like even in my family, it's like every time we 0:10:54.000 --> 0:10:56.079 get together, there's beers and drinks. I'm like, guys, it's 0:10:56.120 --> 0:10:58.520 ten am or we're at a park. You brought your 0:10:58.559 --> 0:11:00.920 beers with you, like we're get We went on Mother's 0:11:00.960 --> 0:11:03.480 Day and Dad bring esque beers within to the park 0:11:03.559 --> 0:11:03.839 and I. 0:11:03.800 --> 0:11:07.440 Was like, Dad, like, what's an embrace. 0:11:07.520 --> 0:11:11.040 It's just ingrained in our Aussie culture that there's drinking 0:11:11.440 --> 0:11:14.120 every time we turn around, every time there's a celebration. 0:11:14.280 --> 0:11:16.880 So there's been some new guidelines in Canada, which I 0:11:16.960 --> 0:11:19.440 really think is about ten steps in the right direction 0:11:19.960 --> 0:11:23.040 where Canada the health authorities in Canada actually come out 0:11:23.160 --> 0:11:27.640 to recommend just one to two standard drinks per week, 0:11:27.880 --> 0:11:30.720 not per day Suzi per week and this is regarded 0:11:30.720 --> 0:11:33.439 as low risk. So the guidelines, there's a new report 0:11:33.440 --> 0:11:35.360 being released this week and if you want, you can 0:11:35.480 --> 0:11:37.640 just google you know, and you'll find the whole report. 0:11:37.880 --> 0:11:41.040 But it really also recommends the mandatory labeling on all 0:11:41.080 --> 0:11:44.480 alcoholic beverages with some new health warning. So I think 0:11:44.600 --> 0:11:47.520 by law in Australia all alcoholic drinks have their pregnancy 0:11:47.679 --> 0:11:50.280 risk warning, but I think they're talking about further health 0:11:50.320 --> 0:11:52.440 warnings as well, because we know it's you know, we 0:11:52.480 --> 0:11:55.040 really don't want to recommend drinking ever in pregnancy, but 0:11:55.080 --> 0:11:57.400 it's more than just in pregnancy for alcohol, there's some 0:11:57.480 --> 0:12:00.560 long term health effects even if you're not that too 0:12:00.679 --> 0:12:04.760 much alcohol can be significantly negative for your health. So 0:12:04.960 --> 0:12:07.800 the last time Canada updated its guidelines was over ten 0:12:07.880 --> 0:12:10.640 years ago. It was in twenty eleven, and their guidelines 0:12:10.679 --> 0:12:14.199 back then said to limit alcohol to ten standard drinks 0:12:14.200 --> 0:12:17.840 for women and fifteen standard drinks for men. That's like 0:12:18.120 --> 0:12:20.480 more than two a day for men, Like there's just 0:12:20.600 --> 0:12:24.000 so much. And honestly that is modeled on basically the 0:12:24.040 --> 0:12:27.440 Australian guidelines, which are very similar, which is far too much. 0:12:27.760 --> 0:12:30.520 Now with these new guidelines in Canada, they had a 0:12:30.559 --> 0:12:34.120 two year project via the Canadian Center on Substance Abution 0:12:34.200 --> 0:12:37.840 and Addiction and they reviewed over six thousand peer reviewed 0:12:37.880 --> 0:12:41.280 studies and they used over twenty three scientists to do this, 0:12:41.320 --> 0:12:43.760 which I think is wonderful. So they actually looked at 0:12:43.800 --> 0:12:46.240 a lot of these studies and looked at the harm 0:12:46.559 --> 0:12:49.440 of alcohol consumption. So they kind of came up with 0:12:49.480 --> 0:12:52.920 this continuum of risk where on a weekly alcohol basis, 0:12:52.960 --> 0:12:56.040 your alcohol consumption got more and more risky the more 0:12:56.080 --> 0:12:58.720 and more drinks you had. So what this report found 0:12:58.840 --> 0:13:01.560 was that there was less harm if you were sticking 0:13:01.640 --> 0:13:04.760 to about two standard drinks or less in a week, 0:13:05.080 --> 0:13:06.840 But the time you got up to three to six 0:13:06.880 --> 0:13:09.920 standard drinks for the week, your risk of developing several 0:13:09.920 --> 0:13:13.320 types of cancers actually increased. Now if you're at seven 0:13:13.480 --> 0:13:16.000 or more standard drinks for the week, your risk is 0:13:16.080 --> 0:13:19.760 higher for cancers, but also your risk is increasingly higher 0:13:20.000 --> 0:13:24.040 for things like heart disease and stroke long term as well. Now, 0:13:24.080 --> 0:13:27.600 for those at home wondering, okay, what is the standard drink. Essentially, 0:13:27.640 --> 0:13:30.280 it's about a three fifty milli liter bottle of beer, 0:13:30.320 --> 0:13:33.240 which is about five percent alcohol. It's about a standard 0:13:33.240 --> 0:13:35.680 glass of wine, which is about twelve percent alcohol, about 0:13:35.679 --> 0:13:38.679 one hundred and forty meals of wine and about forty 0:13:38.960 --> 0:13:41.320 meals of spirit. So just over a shot of spirit 0:13:41.360 --> 0:13:44.719 at about forty percent alcohol that is considered by definition 0:13:44.800 --> 0:13:47.160 to be a standard drink. When you're pouring yourself a 0:13:47.200 --> 0:13:49.240 glass of wine, or you're grabbing beer up to beer 0:13:49.240 --> 0:13:51.960 out of eski, you're probably drinking things that are more 0:13:52.000 --> 0:13:54.200 than a standard drink. David had one the other day lunch. 0:13:54.240 --> 0:13:56.600 His friend offered him and it was one point eight 0:13:56.679 --> 0:13:59.520 standard drinks in one can of beer. And he's friend 0:13:59.520 --> 0:14:01.000 off with him a second one, and I said, hey, 0:14:01.040 --> 0:14:03.160 you're driving, remember can you check? And he looked at 0:14:03.160 --> 0:14:04.880 it and he was like, oh, my goodness, like it's 0:14:04.920 --> 0:14:07.439 so strong. So a lot of the times we're drinking 0:14:07.520 --> 0:14:09.760 drinks which are far more than just a standard drinker. 0:14:09.760 --> 0:14:11.920 If someone's pouring us at a you know, at home, 0:14:11.960 --> 0:14:14.440 a big glass of wine, we're probably having the equivalent 0:14:14.440 --> 0:14:17.240 of close to two standard drinks. So I think these 0:14:17.280 --> 0:14:19.960 new guidelines are absolutely a step in the right direction. 0:14:20.400 --> 0:14:22.640 I think we absolutely have a problem with alcohol. And 0:14:22.680 --> 0:14:25.400 I haven't even touched on kind of the mum drinking 0:14:25.440 --> 0:14:27.520 cultures either, Susie, because I know that you and I 0:14:27.560 --> 0:14:31.400 have had discussions around that and just being completely normal 0:14:31.840 --> 0:14:33.760 for you know, mums to have a couple of drinks 0:14:33.760 --> 0:14:35.400 after the kids are in school, or meeting up for 0:14:35.600 --> 0:14:38.240 some lunch wines, or winding down on a Thursday and 0:14:38.240 --> 0:14:40.400 a Friday after school and we're all having drinks while 0:14:40.480 --> 0:14:42.320 you know, the kids are playing afternoon tea sport or 0:14:42.320 --> 0:14:45.240 whatever it might be. We have a large drinking problem 0:14:45.280 --> 0:14:47.600 in Australia and I think it's about time we kind 0:14:47.600 --> 0:14:50.000 of had a frank discussion about it on the potty. 0:14:50.080 --> 0:14:51.360 What do you think true? 0:14:51.400 --> 0:14:53.640 I saw those new guidelines and I was like, wow, 0:14:53.760 --> 0:14:57.800 that is significantly less than has ever been recommended. And 0:14:57.840 --> 0:15:00.440 I've just been doing some work on an article immune 0:15:00.440 --> 0:15:03.120 function and the data there when it comes to impairing 0:15:03.120 --> 0:15:07.640 immune system with alcohol, it is more than fourteen drinks 0:15:07.680 --> 0:15:09.640 per week, which, like you said, is still a lot, 0:15:10.360 --> 0:15:12.640 or five to six in one setting. So it's actually 0:15:12.760 --> 0:15:15.760 far worse to binge drinkers so many people do, than 0:15:15.800 --> 0:15:18.840 it is to have one or two each day. Now 0:15:18.880 --> 0:15:20.960 I would certainly encourage at least a couple of alcohol 0:15:20.960 --> 0:15:23.720 free days, But what I noticed with drinkers is their 0:15:23.760 --> 0:15:26.640 quick drinkers and their portions are huge. So it's not 0:15:26.680 --> 0:15:28.920 one hundred mil paw which is a standard service, a 0:15:28.960 --> 0:15:31.240 two hundred mil poor and they'll polish off a glass 0:15:31.240 --> 0:15:34.320 within twenty thirty minutes, So an easy step if you 0:15:34.360 --> 0:15:36.520 are a drinker is to just slow down your drinking, 0:15:36.880 --> 0:15:38.680 measure it and make sure it is only one hundred 0:15:38.680 --> 0:15:41.120 mel and make a glass last at least forty sixty minutes, 0:15:41.160 --> 0:15:44.680 and sip slowly, because in my experienced drinkers are quick drinkers. 0:15:45.080 --> 0:15:48.440 If you need motivation, it's so heavily aging in your 0:15:48.520 --> 0:15:51.520 skin as you get older, so we know it's closely 0:15:51.560 --> 0:15:54.400 associated with a number of types of cancer, including breast cancer. 0:15:54.480 --> 0:15:57.600 Alcohol consumption. But when I see some people who drink 0:15:57.600 --> 0:15:59.920 a lot, their skin is aged terribly and you'll not 0:16:00.080 --> 0:16:02.320 sat in their forties and fifties. If they're big drinkers. 0:16:02.560 --> 0:16:04.720 They'll also get a real puffy, kind of rosy look. 0:16:04.760 --> 0:16:06.520 You and I will often comment if we see celebs 0:16:06.520 --> 0:16:08.440 and we'll go there drinking. And I saw a friend 0:16:08.440 --> 0:16:10.360 of mine last week actually who I am in Brisbane, 0:16:11.560 --> 0:16:14.280 and I was like, oh, I can tell that he'd 0:16:14.280 --> 0:16:16.320 been drinking. I could just tell looking at him how 0:16:16.400 --> 0:16:18.600 much he'd aged since I've seen him a year ago. 0:16:19.040 --> 0:16:21.880 So you know, I think that if there's a motivation 0:16:21.920 --> 0:16:24.560 that's required for women listening, it will make you age 0:16:24.560 --> 0:16:26.960 more quickly than anything, so that might be motivation to 0:16:27.000 --> 0:16:30.640 cut back certainly the lower alcohol slash zero alcohol options 0:16:31.320 --> 0:16:34.120 can be used really effectively, particularly if you find you 0:16:34.400 --> 0:16:36.840 like it after a long day, swapping over to a 0:16:36.920 --> 0:16:40.040 zero alcohol might be something to cut back. But yeah, 0:16:40.080 --> 0:16:44.840 basically for health and wellness and microbiome, immune function aging, 0:16:45.480 --> 0:16:47.680 you know, as we go on, basically the less you have, 0:16:47.800 --> 0:16:50.320 the better, and so managing that in a social context 0:16:50.360 --> 0:16:51.880 is important, all right. 0:16:52.280 --> 0:16:53.160 And well, just to. 0:16:53.120 --> 0:16:55.920 Finish off, we've actually had a listener question come in 0:16:56.160 --> 0:16:59.080 through our Instagram and when we have a second we 0:16:59.160 --> 0:17:01.600 do go through the so keep them coming. When we do, 0:17:01.680 --> 0:17:03.720 try and cover topics that people raise. And this is 0:17:03.720 --> 0:17:06.680 actually something Leanne we actually have never spoken about before, 0:17:06.720 --> 0:17:08.320 so I picked it off because it was a question 0:17:08.480 --> 0:17:11.320 around I think the specific was the Double D sugar 0:17:11.320 --> 0:17:14.200 free lollies, but I think it's applicable to any sugar 0:17:14.200 --> 0:17:17.800 free lollies is are they actually good for you? So 0:17:17.960 --> 0:17:20.680 I know there's the Double D's, there's also the Goels. 0:17:21.240 --> 0:17:23.280 I know, there's the sugar free butterscotch you can get 0:17:23.280 --> 0:17:27.639 at Aldi, and then also the Funday lollies that have 0:17:28.359 --> 0:17:30.159 been released in the last couple of years, which are 0:17:30.200 --> 0:17:34.960 specifically developed for kids as a lower sugar alternative. Now 0:17:35.280 --> 0:17:37.359 where do I sit with them. I think if you 0:17:37.440 --> 0:17:40.960 have a couple of sugar free lollies a day and 0:17:41.240 --> 0:17:45.400 it stops you from snacking or keeps you awake if 0:17:45.440 --> 0:17:47.600 you need to keep awake, I don't have a problem 0:17:47.640 --> 0:17:50.960 with it, But I certainly wouldn't be encouraging people to 0:17:51.080 --> 0:17:54.080 go and buy them and grab them. And I certainly 0:17:54.240 --> 0:17:58.240 don't encourage kids to consume lollies at all, even low 0:17:58.280 --> 0:18:01.359 sugar ones, because I think the idea of a lolly 0:18:01.440 --> 0:18:04.960 for me as a party food should be consumed sparingly, 0:18:05.280 --> 0:18:07.919 and I would not be encouraging people to go and 0:18:07.960 --> 0:18:10.919 buy them if they don't already. That's sort of my 0:18:11.000 --> 0:18:13.520 position on them. Are they better to have no sugar? 0:18:14.040 --> 0:18:18.000 Technically yes, but I wouldn't be encouraging people to add 0:18:18.000 --> 0:18:20.880 them to the diet thinking they're good for you. 0:18:20.880 --> 0:18:22.840 Now they're still heavily processed foods. 0:18:22.880 --> 0:18:25.280 Like in the case of they've got sweetness in them, 0:18:25.280 --> 0:18:28.960 they're significantly sweeter than sugar. In the case of the Funday, 0:18:29.040 --> 0:18:31.720 they're sort of formulated with different starches that could affect 0:18:31.760 --> 0:18:34.800 gut health. So I think, like anything in moderation, but 0:18:34.880 --> 0:18:37.399 I certainly don't encourage clients to start with them or 0:18:37.440 --> 0:18:40.240 buy them myself or recommend them. If someone said to 0:18:40.240 --> 0:18:42.240