1 00:00:00,760 --> 00:00:01,800 Speaker 1: Are you a milk drinker. 2 00:00:02,560 --> 00:00:05,560 Speaker 2: Maybe you are full cream all the way because skim 3 00:00:05,640 --> 00:00:08,920 Speaker 2: is not your thing, or maybe you avoid milk because 4 00:00:08,960 --> 00:00:11,479 Speaker 2: you find that it just simply does not agree with you, 5 00:00:12,080 --> 00:00:14,920 Speaker 2: or maybe you've been told that dairy in general is 6 00:00:14,920 --> 00:00:18,520 Speaker 2: not great for inflammation. On today's episode of The Nutrition Couch, 7 00:00:18,560 --> 00:00:20,439 Speaker 2: which is proudly brought to you by the A to 8 00:00:20,640 --> 00:00:23,640 Speaker 2: Milk Company, we are taking a closer look at all 9 00:00:23,680 --> 00:00:26,119 Speaker 2: things milk, and we promise by the end of this 10 00:00:26,239 --> 00:00:30,440 Speaker 2: episode all your questions about dairy milk, the proteins it contains, 11 00:00:30,760 --> 00:00:33,320 Speaker 2: and what you can try if milk does not always. 12 00:00:32,960 --> 00:00:35,559 Speaker 1: Agree with your digestive system will be answered. 13 00:00:36,200 --> 00:00:36,360 Speaker 2: Hi. 14 00:00:36,440 --> 00:00:39,280 Speaker 1: I'm Susie Burrow and I'm Leanne Would and each week 15 00:00:39,280 --> 00:00:39,800 Speaker 1: we bring you. 16 00:00:39,760 --> 00:00:42,320 Speaker 2: The Nutrition Couch, the biwapy podcast that pets you up 17 00:00:42,360 --> 00:00:43,920 Speaker 2: to date on everything. 18 00:00:43,520 --> 00:00:45,120 Speaker 1: You need to know in the world of nutrition. 19 00:00:45,840 --> 00:00:48,519 Speaker 2: So Leanne, We have covered milk on the potty over 20 00:00:48,560 --> 00:00:51,199 Speaker 2: the last couple of years a few different times, but 21 00:00:51,440 --> 00:00:55,840 Speaker 2: one area of particular nutrition interests that we have actually 22 00:00:55,840 --> 00:00:59,840 Speaker 2: not explored in great detail is specifically looking at cow's 23 00:01:00,080 --> 00:01:03,319 Speaker 2: milk and the commonly held belief that dairy in the 24 00:01:03,360 --> 00:01:05,240 Speaker 2: diet increases inflammation. 25 00:01:06,080 --> 00:01:07,680 Speaker 1: Now we know from our own. 26 00:01:07,560 --> 00:01:11,080 Speaker 2: Social media that anything related to diet and inflammation is 27 00:01:11,120 --> 00:01:14,039 Speaker 2: of massive interest to our followers, So I thought that 28 00:01:14,120 --> 00:01:15,880 Speaker 2: it was a really good time to have a bit 29 00:01:15,880 --> 00:01:19,440 Speaker 2: of a discussion about dairy and inflammation because on my 30 00:01:19,680 --> 00:01:20,880 Speaker 2: instrum goes crazy. 31 00:01:21,000 --> 00:01:23,000 Speaker 1: I recently put a post up and it's. 32 00:01:22,880 --> 00:01:26,039 Speaker 2: My top post of all time, which is to me 33 00:01:26,120 --> 00:01:29,720 Speaker 2: a bit bizarre because you know, I talk mainly about 34 00:01:29,720 --> 00:01:32,080 Speaker 2: weight control, but do you find that that people out 35 00:01:32,080 --> 00:01:34,000 Speaker 2: there are really interested in inflammation in general? 36 00:01:34,520 --> 00:01:36,880 Speaker 3: H percent? Because it's kind of that whole body or 37 00:01:36,880 --> 00:01:39,800 Speaker 3: whole system wide. It's not just inflammation of like one organ. 38 00:01:39,880 --> 00:01:41,440 Speaker 3: It's kind of a whole body thing. And when you 39 00:01:41,480 --> 00:01:44,040 Speaker 3: think about health like you have to think about inflammation 40 00:01:44,120 --> 00:01:46,839 Speaker 3: when that's chronic and short term, or whether it's that low 41 00:01:46,959 --> 00:01:51,960 Speaker 3: level inflammation long term. I think everybody is interested, including myself, which. 42 00:01:51,720 --> 00:01:54,360 Speaker 2: I think leads initially to a discussion about actually what 43 00:01:54,520 --> 00:01:59,520 Speaker 2: is inflammation because it's quite complicated like many physiological processes, 44 00:01:59,720 --> 00:02:03,680 Speaker 2: and specifically inflammation and traditionally has referred to immune response 45 00:02:03,800 --> 00:02:07,400 Speaker 2: to illness. So if you have a bug, the virus 46 00:02:07,960 --> 00:02:10,560 Speaker 2: and your glands are inflamed, you know, that's kind of 47 00:02:10,560 --> 00:02:13,000 Speaker 2: what we call acute inflammation, and that's not what we're 48 00:02:13,000 --> 00:02:13,800 Speaker 2: speaking about today. 49 00:02:13,840 --> 00:02:14,120 Speaker 1: Today. 50 00:02:14,120 --> 00:02:17,000 Speaker 2: We're talking about what is referred to scientifically as chronic 51 00:02:17,080 --> 00:02:21,480 Speaker 2: systemic inflammation, which is basically inflammation that occurs over time 52 00:02:22,080 --> 00:02:25,360 Speaker 2: and results in the release of pro inflammatory cytokines from 53 00:02:25,400 --> 00:02:29,040 Speaker 2: immune related cells. And over time, we know that low 54 00:02:29,160 --> 00:02:31,640 Speaker 2: levels of inflammation in the body, so basically the body 55 00:02:31,680 --> 00:02:34,079 Speaker 2: is cranky on a day to day basis, with too 56 00:02:34,080 --> 00:02:36,680 Speaker 2: many perhaps bad things going in and not enough good things, 57 00:02:36,680 --> 00:02:39,880 Speaker 2: whether that's stress or dietary related or alcohol is smoking. 58 00:02:40,440 --> 00:02:43,720 Speaker 2: And over time, we know that it's very closely related 59 00:02:43,760 --> 00:02:46,920 Speaker 2: to the development of a number of lifestyle diseases, including 60 00:02:46,919 --> 00:02:52,559 Speaker 2: cardiovascular disease, some types of cancer, diabetes, fatty liver, autoimmune conditions, 61 00:02:52,600 --> 00:02:56,560 Speaker 2: some eurodegenerative disorders, and so you know, some people might 62 00:02:56,680 --> 00:03:00,280 Speaker 2: present as sort of chronically sow knee or are wrider 63 00:03:00,320 --> 00:03:03,280 Speaker 2: site symptoms or things like high cholesterol, fatty liver, and 64 00:03:03,320 --> 00:03:06,400 Speaker 2: it basically says that the body's natural immune response in 65 00:03:06,480 --> 00:03:09,639 Speaker 2: keeping the body sells healthy is not working overly well. 66 00:03:10,120 --> 00:03:12,200 Speaker 2: And so when we're talking about it from that perspective, 67 00:03:12,240 --> 00:03:15,360 Speaker 2: it's sort of an indicator of our overall health and 68 00:03:15,400 --> 00:03:18,760 Speaker 2: well being if you've got chronic inflammation or inflame markers. 69 00:03:18,800 --> 00:03:20,520 Speaker 2: So one of the measures that might be done on 70 00:03:20,560 --> 00:03:23,799 Speaker 2: blood tests is a ce reactive protein a CRP, and 71 00:03:23,800 --> 00:03:26,839 Speaker 2: that's something that someone as we refer inf inflammation by 72 00:03:27,200 --> 00:03:29,639 Speaker 2: there might be the rheumatory factor, you know, a different 73 00:03:29,680 --> 00:03:31,760 Speaker 2: kind of blood test that might be suggestive that there 74 00:03:31,800 --> 00:03:34,920 Speaker 2: is inflammation or even just general high cholesterol if you 75 00:03:34,960 --> 00:03:37,640 Speaker 2: see a lot of stars, things like that, or related 76 00:03:37,680 --> 00:03:41,280 Speaker 2: to some extent by chronic inflammatory processes in the body. 77 00:03:42,480 --> 00:03:45,120 Speaker 1: Now, we throw that word inflammation around a lot, and 78 00:03:45,160 --> 00:03:47,000 Speaker 1: I think not all of us understanding. 79 00:03:47,080 --> 00:03:49,040 Speaker 2: Indeed, even as a dietitian, I have to go back 80 00:03:49,080 --> 00:03:52,280 Speaker 2: to my scientific definitions. It's complicated. It's not something that 81 00:03:52,320 --> 00:03:54,920 Speaker 2: we're all expected to know a whole lot about, but 82 00:03:55,080 --> 00:03:58,360 Speaker 2: certainly we do get often feedback, and we know there's 83 00:03:58,360 --> 00:04:00,800 Speaker 2: been a huge shift in general in the types of 84 00:04:00,840 --> 00:04:04,640 Speaker 2: milk people are consuming in the general population. But a 85 00:04:04,720 --> 00:04:09,920 Speaker 2: common piece of feedback from individuals when talking specifically about 86 00:04:10,000 --> 00:04:13,320 Speaker 2: dairy cow's milk is that it or a belief that 87 00:04:13,440 --> 00:04:17,000 Speaker 2: it increases inflammation in the body. And what we want 88 00:04:17,040 --> 00:04:19,119 Speaker 2: to be very clear on today is that because Leanne 89 00:04:19,120 --> 00:04:21,440 Speaker 2: and I don't come on here and talk about our opinion. 90 00:04:21,480 --> 00:04:23,279 Speaker 1: You know, we talk about our opinion when it comes 91 00:04:23,279 --> 00:04:23,880 Speaker 1: to what works. 92 00:04:23,880 --> 00:04:26,800 Speaker 2: We weat control or certain foods that we think work 93 00:04:26,839 --> 00:04:29,680 Speaker 2: better than others. But generally there's a scientific understanding to that, 94 00:04:29,760 --> 00:04:33,239 Speaker 2: and that's what differentiates a dietitian from someone who perhaps 95 00:04:33,320 --> 00:04:34,880 Speaker 2: doesn't have that level of qualification. 96 00:04:35,000 --> 00:04:36,480 Speaker 1: In the area of applied nutrition. 97 00:04:36,920 --> 00:04:39,040 Speaker 2: We go back to the science and we're actually looking 98 00:04:39,040 --> 00:04:41,599 Speaker 2: at at a cellular level what's going on. So when 99 00:04:41,600 --> 00:04:44,720 Speaker 2: I'm looking, for example, for what's going what's the actual 100 00:04:44,760 --> 00:04:49,080 Speaker 2: science say about dairy specifically in inflammation, we go back 101 00:04:49,120 --> 00:04:51,680 Speaker 2: to the science straightaway. So this is an opinion basis 102 00:04:51,680 --> 00:04:54,080 Speaker 2: is actually what some of the most recent science is showing. 103 00:04:54,560 --> 00:04:57,760 Speaker 2: And so I'm going to share with you basically in summary, 104 00:04:58,480 --> 00:05:04,000 Speaker 2: the scientific evidence in and peer review journal publications over 105 00:05:04,120 --> 00:05:04,839 Speaker 2: many years. 106 00:05:04,960 --> 00:05:06,160 Speaker 1: I do not find a. 107 00:05:06,120 --> 00:05:09,920 Speaker 2: Strong link, if any link between dairy consumption and inflammation 108 00:05:10,520 --> 00:05:13,560 Speaker 2: at a systemic level in the body. So basically, there's 109 00:05:13,640 --> 00:05:16,560 Speaker 2: not a strong relationship between saying that if you have 110 00:05:16,600 --> 00:05:18,760 Speaker 2: a higher intake of dairy food, you're more likely to 111 00:05:18,839 --> 00:05:22,920 Speaker 2: have any of these long term chronic inflammation disorders, things 112 00:05:22,960 --> 00:05:26,799 Speaker 2: like heart disease. If anything, dairy and particularly low fat 113 00:05:26,839 --> 00:05:29,720 Speaker 2: calorie control dairy has a protective effect. But I thought 114 00:05:29,760 --> 00:05:32,000 Speaker 2: i'd share with you a very recent paper on this 115 00:05:32,080 --> 00:05:33,839 Speaker 2: that took a really good look at it. It was published 116 00:05:33,839 --> 00:05:36,760 Speaker 2: in a very respected journal Nutrients, which is one of 117 00:05:36,760 --> 00:05:40,040 Speaker 2: the largest, most sort of respected scientific journals in the 118 00:05:40,080 --> 00:05:43,080 Speaker 2: area of nutrition, and it had a specific look at 119 00:05:43,120 --> 00:05:47,360 Speaker 2: the link between dairy consumption and gastro intestinal so gut 120 00:05:47,440 --> 00:05:51,320 Speaker 2: inflammatory markers. Because again lean we will often hear clients 121 00:05:51,400 --> 00:05:55,040 Speaker 2: describe having gut issues when they consume dairy and whether 122 00:05:55,160 --> 00:05:58,000 Speaker 2: or not they're linking that to inflammation, but certainly they'll 123 00:05:58,040 --> 00:06:00,360 Speaker 2: describe it as gut problems. So this was a cross 124 00:06:00,440 --> 00:06:04,520 Speaker 2: sectional observational study and the researchers looked at their relationships 125 00:06:04,520 --> 00:06:08,920 Speaker 2: between dairy consumption and gut inflammation markers in healthy adults 126 00:06:09,360 --> 00:06:12,960 Speaker 2: aged between eight and sixty five years. They had a 127 00:06:13,040 --> 00:06:16,400 Speaker 2: look and said that there would be if looking at yogurt, milk, 128 00:06:16,520 --> 00:06:20,600 Speaker 2: and cheese consumption as well as overall dairy intake. They 129 00:06:20,640 --> 00:06:23,240 Speaker 2: had a range of different markers of that, including some 130 00:06:23,400 --> 00:06:27,800 Speaker 2: of the gut inflammatory markers and basically leanne They found 131 00:06:28,040 --> 00:06:33,320 Speaker 2: no correlation between any type of dairy consumption and gut functions, 132 00:06:33,400 --> 00:06:36,359 Speaker 2: so gut permeability, which is sort of how the gut absorbs, 133 00:06:37,000 --> 00:06:40,360 Speaker 2: or inflammation, so any of those inflammatory markers in the 134 00:06:40,440 --> 00:06:43,159 Speaker 2: gut across a group of healthy adults with. 135 00:06:43,279 --> 00:06:45,960 Speaker 1: A range of backgrounds. So that is one of the 136 00:06:46,040 --> 00:06:46,920 Speaker 1: most recent studies. 137 00:06:46,960 --> 00:06:48,160 Speaker 2: And I have a look in a second and found 138 00:06:48,160 --> 00:06:50,320 Speaker 2: out on how many people that actually was, but I 139 00:06:50,440 --> 00:06:53,080 Speaker 2: sort of had several studies that I referenced, and basically 140 00:06:53,200 --> 00:06:56,000 Speaker 2: that result was replicated across the board. 141 00:06:56,480 --> 00:06:57,320 Speaker 1: So I think that is. 142 00:06:57,440 --> 00:07:01,720 Speaker 2: Interesting because if people are describing this experience, then they're 143 00:07:01,760 --> 00:07:06,160 Speaker 2: actually not having any gut markers or gut relationship to it. 144 00:07:06,240 --> 00:07:08,360 Speaker 2: I think it makes the question what else is going 145 00:07:08,440 --> 00:07:11,320 Speaker 2: on if people are consuming dairy and feeling like they're having. 146 00:07:11,200 --> 00:07:11,920 Speaker 1: A response to it. 147 00:07:12,280 --> 00:07:14,440 Speaker 2: And that was on sorry, three hundred and fifty subjects 148 00:07:14,480 --> 00:07:17,080 Speaker 2: in that study, so not an insignificant number of people 149 00:07:17,120 --> 00:07:19,920 Speaker 2: who filled out that food frequency questionnaire and how to 150 00:07:20,000 --> 00:07:22,880 Speaker 2: look at actually how frequently they were consuming dairy. 151 00:07:23,680 --> 00:07:26,480 Speaker 1: So is that sort of your understanding? It's always been mine, 152 00:07:26,520 --> 00:07:27,240 Speaker 1: and it's anything. 153 00:07:27,280 --> 00:07:29,960 Speaker 2: I knew that low fat dairy was quite protective against 154 00:07:30,040 --> 00:07:33,520 Speaker 2: inflammatory markers and certainly weight gain essentially in people as 155 00:07:33,560 --> 00:07:34,760 Speaker 2: they move through the lifespan. 156 00:07:35,520 --> 00:07:38,080 Speaker 1: But this is more your area than mine. Let's be honest. 157 00:07:38,720 --> 00:07:40,320 Speaker 2: Is that your understanding and the science. Have you ever 158 00:07:40,400 --> 00:07:42,040 Speaker 2: seen anything to contradict that. 159 00:07:42,840 --> 00:07:44,640 Speaker 3: Look, you're always going to be able to find a 160 00:07:44,720 --> 00:07:47,960 Speaker 3: couple of studies that it's what's it called that confirmation bias. Well, 161 00:07:47,960 --> 00:07:50,480 Speaker 3: when you're looking for something, you will find whether or 162 00:07:50,480 --> 00:07:52,480 Speaker 3: not it's good quality, whether or not, it's the bulk 163 00:07:52,560 --> 00:07:55,200 Speaker 3: of the research. So there's certainly a handful of studies 164 00:07:55,240 --> 00:07:57,440 Speaker 3: out there that, you know, show that there may be 165 00:07:57,560 --> 00:08:00,560 Speaker 3: some sort of inflammation marker, but the bulk of the research, 166 00:08:00,640 --> 00:08:02,320 Speaker 3: and you have to you can't just take one study 167 00:08:02,360 --> 00:08:04,120 Speaker 3: and cherry picket, right. You can't just take this one 168 00:08:04,200 --> 00:08:06,280 Speaker 3: study and say, oh, look, that study said that it 169 00:08:06,400 --> 00:08:08,720 Speaker 3: was totally bad. Because if you looked at broccoli, there 170 00:08:08,760 --> 00:08:11,120 Speaker 3: are studies out there that show that broccoli is terrible 171 00:08:11,160 --> 00:08:13,680 Speaker 3: for your health. But the bulk of the research shows 172 00:08:13,720 --> 00:08:15,800 Speaker 3: that broccoli is wonderful your health. And that is with 173 00:08:15,960 --> 00:08:18,560 Speaker 3: every nutrient. So the bulk of the research and the 174 00:08:18,600 --> 00:08:21,480 Speaker 3: bottom line here is that dairy is not inflammatory. Now, 175 00:08:21,520 --> 00:08:24,000 Speaker 3: if you tolerate dairy great. If you're allergic to dairy, 176 00:08:24,240 --> 00:08:25,840 Speaker 3: don't drink it. Of course, you can't drink it. It 177 00:08:25,880 --> 00:08:28,080 Speaker 3: will actually be harmful for you if you're allergic to it. 178 00:08:28,240 --> 00:08:30,680 Speaker 3: But if you tolerate it, it's very good for your health. 179 00:08:30,720 --> 00:08:33,079 Speaker 3: And like you mentioned, the quality of the dairy matters. 180 00:08:33,120 --> 00:08:35,679 Speaker 3: We're not sitting here saying add cream to everything, have 181 00:08:35,800 --> 00:08:39,160 Speaker 3: ice cream every single night, because that will promote over 182 00:08:39,360 --> 00:08:42,640 Speaker 3: time a poorer quality diet, which can promote that pro 183 00:08:42,800 --> 00:08:46,240 Speaker 3: inflammatory response over a long period of time. So good 184 00:08:46,320 --> 00:08:49,760 Speaker 3: quality dairy such as you know, milk, such as cheese, 185 00:08:49,800 --> 00:08:52,280 Speaker 3: such as yogurt, we don't want to do too much 186 00:08:52,400 --> 00:08:55,040 Speaker 3: of the more higher that cheese is, like the breeze 187 00:08:55,080 --> 00:08:57,560 Speaker 3: and the camembers and the ice creams and the creams 188 00:08:57,600 --> 00:08:59,760 Speaker 3: and that sort of thing, because over time, due to 189 00:08:59,760 --> 00:09:01,679 Speaker 3: the high levels of saturdread of fat and the other 190 00:09:01,760 --> 00:09:03,800 Speaker 3: things that may go into that, such as ice cream 191 00:09:03,880 --> 00:09:08,480 Speaker 3: like sugars and other different nutrients as well, that can 192 00:09:08,640 --> 00:09:11,280 Speaker 3: obviously not be so great for our health long term. 193 00:09:11,400 --> 00:09:14,199 Speaker 3: So the quality of your diet matters for inflammation. And 194 00:09:14,280 --> 00:09:15,920 Speaker 3: I think that's the bottom line. I think when it 195 00:09:15,960 --> 00:09:19,120 Speaker 3: comes to nutrition, particularly online, so many people are so 196 00:09:19,320 --> 00:09:21,800 Speaker 3: quick to go this one thing is bad and it's 197 00:09:21,880 --> 00:09:24,280 Speaker 3: bad for everybody, or all of this is terrible and 198 00:09:24,360 --> 00:09:27,360 Speaker 3: you can't do any of that. But nutrition science isn't 199 00:09:27,440 --> 00:09:29,959 Speaker 3: that black and white like. It really does depend on 200 00:09:30,440 --> 00:09:33,960 Speaker 3: the whole quality of your diet overall, which matters for inflammation. 201 00:09:34,080 --> 00:09:36,160 Speaker 3: And if you've got dairy milk as part of a 202 00:09:36,240 --> 00:09:39,560 Speaker 3: good quality diet, you were absolutely okay. Do I drink 203 00:09:39,640 --> 00:09:42,800 Speaker 3: dairy milk? Absolutely? Do you drink dairy milk, Susy Absolutely? 204 00:09:42,880 --> 00:09:45,120 Speaker 3: Do we feed out to our family absolutely, Now, if 205 00:09:45,120 --> 00:09:46,920 Speaker 3: we had kids that were allergic to it, of course 206 00:09:47,000 --> 00:09:50,000 Speaker 3: we wouldn't do that. If we had a personal preference 207 00:09:50,120 --> 00:09:52,520 Speaker 3: or belief ethically that we didn't want to do that, 208 00:09:52,640 --> 00:09:55,280 Speaker 3: that is absolutely okay, But we don't want our listeners 209 00:09:55,320 --> 00:09:58,360 Speaker 3: out there to buy into this I guess message that 210 00:09:58,480 --> 00:10:01,560 Speaker 3: you hear online that dairy is inflammatory, because it certainly 211 00:10:01,679 --> 00:10:03,520 Speaker 3: is it and the bulk of the science does not 212 00:10:03,640 --> 00:10:06,600 Speaker 3: point towards that at all. So that's basically my summary 213 00:10:07,000 --> 00:10:09,320 Speaker 3: is that the quality of the dairy matters, the quality 214 00:10:09,360 --> 00:10:12,120 Speaker 3: of your diet matters, and also some of the lifestyle 215 00:10:12,240 --> 00:10:15,240 Speaker 3: behaviors that you're doing as well. You know, if you smoke. 216 00:10:15,559 --> 00:10:18,719 Speaker 3: If you're constantly chronically stressed, if you're not getting any 217 00:10:18,760 --> 00:10:20,719 Speaker 3: real sleep, you drink a lot of alcohol and you 218 00:10:20,760 --> 00:10:23,040 Speaker 3: diet it's pretty co poor quality. And then you're drinking 219 00:10:23,080 --> 00:10:26,640 Speaker 3: normal dairy milk, you probably will have some level inflammation. 220 00:10:26,840 --> 00:10:29,599 Speaker 3: So it's about it's everything that's going in and the 221 00:10:29,760 --> 00:10:33,040 Speaker 3: quality overall. That is really the take home message here. 222 00:10:33,120 --> 00:10:35,120 Speaker 3: You can't just do one thing and hope that it 223 00:10:35,160 --> 00:10:38,160 Speaker 3: does one thing. There's so many factors that influence so 224 00:10:38,320 --> 00:10:39,640 Speaker 3: many things within our diet. 225 00:10:40,160 --> 00:10:42,959 Speaker 2: There is and I think one of the reasons as nutritionist, 226 00:10:43,000 --> 00:10:45,679 Speaker 2: as dietitians, and of course there are some people that 227 00:10:45,920 --> 00:10:47,880 Speaker 2: may or may not tolerate dairy and we're going to 228 00:10:47,960 --> 00:10:50,839 Speaker 2: talk about some of the specificity in different types of 229 00:10:50,920 --> 00:10:53,360 Speaker 2: milk in a minute like a two and for people 230 00:10:53,400 --> 00:10:54,840 Speaker 2: who that may be worth a try. 231 00:10:55,600 --> 00:10:56,920 Speaker 1: But nutritionally, if. 232 00:10:56,840 --> 00:10:59,720 Speaker 2: You do tolerate it, it's an extremely what we describe 233 00:10:59,760 --> 00:11:02,079 Speaker 2: as nutrient dense food. You know, we talk about it 234 00:11:02,160 --> 00:11:05,280 Speaker 2: in terms of calcium, but it's not just the calcium, 235 00:11:05,280 --> 00:11:07,559 Speaker 2: which is crucial for bone health, particularly as we move 236 00:11:07,679 --> 00:11:11,439 Speaker 2: through our sort of particularly postmenopausal years for women, or 237 00:11:11,480 --> 00:11:14,319 Speaker 2: growth or younger years and children, but It's what we 238 00:11:14,440 --> 00:11:16,880 Speaker 2: know about dairy is it's the synergistic effect of the 239 00:11:17,040 --> 00:11:19,160 Speaker 2: range of nutrients that are naturally occurring. 240 00:11:19,200 --> 00:11:20,760 Speaker 1: It's got eleven different nutrients that. 241 00:11:20,760 --> 00:11:25,240 Speaker 2: Adult from both children need, so things like phosphorus, magnesium, protein, 242 00:11:25,440 --> 00:11:28,199 Speaker 2: vitamin nice and you know, a whole range of different 243 00:11:28,240 --> 00:11:30,880 Speaker 2: vitamin vitamin B too. I should say, you know, huge 244 00:11:30,960 --> 00:11:34,760 Speaker 2: numbers that work synergistically as a health promoting effect. So 245 00:11:35,400 --> 00:11:37,880 Speaker 2: you know, I'm like saying, for example, more formulated food 246 00:11:37,920 --> 00:11:40,360 Speaker 2: which throws all these different ingredients in and hopes for 247 00:11:40,440 --> 00:11:43,280 Speaker 2: the best. It's a naturally occurring mix where you get 248 00:11:43,320 --> 00:11:46,160 Speaker 2: a number of cellular health benefits from consuming it as. 249 00:11:46,040 --> 00:11:47,000 Speaker 1: A whole food. 250 00:11:47,720 --> 00:11:49,959 Speaker 2: So I think that's why we you know, like it 251 00:11:50,000 --> 00:11:52,360 Speaker 2: because it takes so many nutrient boxes in such a 252 00:11:52,480 --> 00:11:56,199 Speaker 2: small amount of food. So certainly, you know, as a dietician, 253 00:11:56,320 --> 00:11:58,880 Speaker 2: unless people have a personal preference not to it, it's 254 00:11:58,920 --> 00:11:59,920 Speaker 2: always my ghost. 255 00:12:00,120 --> 00:12:01,680 Speaker 1: I certainly you have it myself. 256 00:12:01,800 --> 00:12:04,040 Speaker 2: I you skim type milk because I grew up in 257 00:12:04,080 --> 00:12:06,959 Speaker 2: the sort of lower fat generation, and my boy is 258 00:12:06,960 --> 00:12:09,360 Speaker 2: absolutely they're a bit laptose in tolerance, so they'll to 259 00:12:09,559 --> 00:12:12,480 Speaker 2: go to those ones. But you know, it's important to 260 00:12:12,600 --> 00:12:15,719 Speaker 2: understand that the benefits of a whole food tend to 261 00:12:15,800 --> 00:12:16,840 Speaker 2: outweigh any negatives. 262 00:12:17,320 --> 00:12:19,920 Speaker 1: But what we wanted to really get into today, Leand 263 00:12:20,160 --> 00:12:20,920 Speaker 1: is that there's such a. 264 00:12:21,000 --> 00:12:23,400 Speaker 2: Wide range of milks out there to cater for so 265 00:12:23,480 --> 00:12:26,439 Speaker 2: many different diacare requirements. Even in the dairy space, you know, 266 00:12:26,480 --> 00:12:29,240 Speaker 2: there's high calcium, there's low fat, and there is the 267 00:12:29,400 --> 00:12:31,960 Speaker 2: range of a two milk in which the protein base 268 00:12:32,040 --> 00:12:35,360 Speaker 2: has a very different makeup and hence maybe more suitable 269 00:12:35,720 --> 00:12:38,319 Speaker 2: for those who have sensitive digestion. And of course you 270 00:12:38,440 --> 00:12:41,480 Speaker 2: are a gut health expert, so there's no one better 271 00:12:42,120 --> 00:12:45,560 Speaker 2: than to explain to us the difference between the A one. 272 00:12:45,520 --> 00:12:47,880 Speaker 1: And A two proteins when you look at dairy milk. 273 00:12:48,559 --> 00:12:50,640 Speaker 3: Well, thank you very much, Susie, and I think this 274 00:12:50,800 --> 00:12:53,079 Speaker 3: is a really good second segment for the show because 275 00:12:53,120 --> 00:12:54,880 Speaker 3: I think a lot of people have heard about a 276 00:12:55,080 --> 00:12:58,079 Speaker 3: two milk, but when you ask the average consumer, and 277 00:12:58,360 --> 00:13:00,160 Speaker 3: absolutely me a couple of years ago, if you ask 278 00:13:00,240 --> 00:13:01,920 Speaker 3: me what the difference between a one and a two 279 00:13:02,000 --> 00:13:04,280 Speaker 3: protein is, firstly I would have said to you, well, 280 00:13:04,280 --> 00:13:06,599 Speaker 3: I've heard about a two, but what's say one? And 281 00:13:06,720 --> 00:13:08,400 Speaker 3: secondly I wouldn't have been able to tell you, I 282 00:13:08,400 --> 00:13:10,520 Speaker 3: would have gone as far as milk has protein in it, 283 00:13:10,600 --> 00:13:13,040 Speaker 3: and that's pretty much all that I knew. So when 284 00:13:13,120 --> 00:13:16,679 Speaker 3: we look at the composition of milk overall, milk is 285 00:13:16,760 --> 00:13:19,559 Speaker 3: mainly made up of water and some different types of 286 00:13:19,679 --> 00:13:22,400 Speaker 3: nutrients such as fat and protein as well. So the 287 00:13:22,440 --> 00:13:24,559 Speaker 3: bulb of milk is made up of water, but the 288 00:13:24,600 --> 00:13:27,280 Speaker 3: bulk of the solid I guess nutrients inside that are 289 00:13:27,360 --> 00:13:30,000 Speaker 3: lactose in standard milk, which is a form of milk sugar, 290 00:13:30,240 --> 00:13:32,160 Speaker 3: and that is something that a small percent of the 291 00:13:32,200 --> 00:13:36,280 Speaker 3: population struggle with to actually digest that component down. Milk 292 00:13:36,360 --> 00:13:39,040 Speaker 3: also has fat in it, varying levels of fat depending 293 00:13:39,080 --> 00:13:41,559 Speaker 3: on if you choose four cream, skim or you know, 294 00:13:41,640 --> 00:13:44,040 Speaker 3: there are some other different types of varying fat contents 295 00:13:44,080 --> 00:13:45,800 Speaker 3: on the market as well. Of course, we've got some 296 00:13:45,880 --> 00:13:48,680 Speaker 3: different types of minerals like calcium, and we've got protein 297 00:13:48,760 --> 00:13:50,679 Speaker 3: as well. And this is one of the reasons that 298 00:13:50,760 --> 00:13:52,800 Speaker 3: Susie and I love, you know, dairy milk, and why 299 00:13:52,840 --> 00:13:55,679 Speaker 3: we generally recommend our clients have dairy milk, particularly in 300 00:13:55,760 --> 00:13:57,800 Speaker 3: something like their coffee, which most people will have one 301 00:13:57,880 --> 00:14:00,440 Speaker 3: or two times a day, is because the standard coffee 302 00:14:00,480 --> 00:14:02,360 Speaker 3: with a standard cup of milk in it has about 303 00:14:02,400 --> 00:14:04,640 Speaker 3: eight to nine grams of protein, versus if you're doing 304 00:14:04,720 --> 00:14:07,920 Speaker 3: something unlike plant based milk, you're looking at maybe zero 305 00:14:08,240 --> 00:14:11,080 Speaker 3: to one two grams maximum in a plant based milk 306 00:14:11,120 --> 00:14:13,480 Speaker 3: depending on the type of milk. Typically your almonds or 307 00:14:13,520 --> 00:14:15,920 Speaker 3: your oats generally have very little protein in there. So 308 00:14:16,040 --> 00:14:19,000 Speaker 3: we really do like dairy milk for the protein containing 309 00:14:19,040 --> 00:14:21,440 Speaker 3: capacity that it has. But there are a couple of 310 00:14:21,520 --> 00:14:24,760 Speaker 3: different types of proteins in dairy milk as well. Now, 311 00:14:24,880 --> 00:14:27,520 Speaker 3: caseine is one of the main proteins found in milk. 312 00:14:27,560 --> 00:14:30,040 Speaker 3: I think if people take protein powder, they'll be aware 313 00:14:30,120 --> 00:14:32,400 Speaker 3: that there's different types of protein powders, such as way 314 00:14:32,480 --> 00:14:35,920 Speaker 3: proteins such as casine protein. Now, the casine that's found 315 00:14:35,960 --> 00:14:38,960 Speaker 3: in milk has two types of proteins present in it. 316 00:14:39,040 --> 00:14:42,160 Speaker 3: There's the A one and the A two type. Now, 317 00:14:42,240 --> 00:14:44,720 Speaker 3: most types of cow's milk that is available at the 318 00:14:44,760 --> 00:14:48,000 Speaker 3: supermarket has a combination of both the A one and 319 00:14:48,080 --> 00:14:51,280 Speaker 3: the A two bitter k sine protein. Now, the A 320 00:14:51,520 --> 00:14:55,480 Speaker 3: two milk that come from cows actually is produced using 321 00:14:55,720 --> 00:14:58,840 Speaker 3: the A two protein only and no A one. So 322 00:14:58,960 --> 00:15:01,280 Speaker 3: A two milk has a to protein in it, but 323 00:15:01,440 --> 00:15:03,960 Speaker 3: no A one, and historically, when you look at how 324 00:15:04,440 --> 00:15:07,480 Speaker 3: milk has come from cows, all cows used to produce 325 00:15:07,600 --> 00:15:11,160 Speaker 3: only this A to bea kine protein. However, at one 326 00:15:11,240 --> 00:15:14,600 Speaker 3: point the European cows went through this genetic change which 327 00:15:14,680 --> 00:15:17,680 Speaker 3: then created this A one protein as well, and this 328 00:15:17,760 --> 00:15:20,880 Speaker 3: has resulted in this type of mixed herding over time. 329 00:15:21,360 --> 00:15:23,560 Speaker 3: So the A one and A two proteins are actually 330 00:15:23,640 --> 00:15:26,280 Speaker 3: almost identical when you look at it from a scientific 331 00:15:26,520 --> 00:15:28,480 Speaker 3: kind of perspective, and you go right down to the 332 00:15:28,560 --> 00:15:31,160 Speaker 3: amino acids. Both of these A one and A two 333 00:15:31,240 --> 00:15:34,920 Speaker 3: proteins contain two hundred and nine amino acids. Now, the 334 00:15:35,080 --> 00:15:38,040 Speaker 3: difference between the A one and A two protein is 335 00:15:38,200 --> 00:15:40,880 Speaker 3: right on the sixty seventh amino acid in the chains. 336 00:15:40,920 --> 00:15:43,920 Speaker 3: We're getting very very scientific at this point, Susie, but 337 00:15:44,040 --> 00:15:46,200 Speaker 3: I have a pointed purpose, I promise, And when you 338 00:15:46,320 --> 00:15:49,360 Speaker 3: look at this sixty seventh amino acid in that chain, 339 00:15:49,760 --> 00:15:51,920 Speaker 3: the difference between the A one and A two in 340 00:15:52,040 --> 00:15:54,800 Speaker 3: that exact point in the amino acid chain is that 341 00:15:54,920 --> 00:15:58,320 Speaker 3: the A one protein has a hissidine amino acid versus 342 00:15:58,400 --> 00:16:01,880 Speaker 3: the A two protein has a prolein amino acid. So 343 00:16:02,000 --> 00:16:04,840 Speaker 3: the difference between the A one and A two protein 344 00:16:04,960 --> 00:16:09,720 Speaker 3: is very, very, very small, but this tiny variance within 345 00:16:09,840 --> 00:16:13,320 Speaker 3: the protein makeup can actually make a big difference to 346 00:16:13,440 --> 00:16:15,960 Speaker 3: the way that a lot of people feel when it 347 00:16:16,040 --> 00:16:18,920 Speaker 3: comes to their digestive system or their tummy I guess 348 00:16:18,960 --> 00:16:22,600 Speaker 3: symptoms that they're experiencing. So we indeed know, Susie, that 349 00:16:22,680 --> 00:16:25,240 Speaker 3: a lot of people do struggle to digest milk, particularly 350 00:16:25,280 --> 00:16:27,880 Speaker 3: if you've got certain types of backgrounds. We've come from 351 00:16:27,920 --> 00:16:30,360 Speaker 3: different countries, such as myself. You know, my mum's Malaysian, 352 00:16:30,680 --> 00:16:32,840 Speaker 3: Me and my siblings are half Malaysian. I've always kind 353 00:16:32,840 --> 00:16:35,080 Speaker 3: of struggled with a little bit of lactose, my mum included, 354 00:16:35,120 --> 00:16:37,320 Speaker 3: so I've typically always grown up in soy milk. My 355 00:16:37,400 --> 00:16:39,680 Speaker 3: mum's been drinking A two milk for many, many years, 356 00:16:39,800 --> 00:16:42,000 Speaker 3: so we as a family sort of have a little 357 00:16:42,040 --> 00:16:44,400 Speaker 3: bit of a mild lactose intolerance. But there's some really 358 00:16:44,520 --> 00:16:47,160 Speaker 3: interesting research coming out around the A one and A 359 00:16:47,280 --> 00:16:50,560 Speaker 3: two protein and also things like lactose intolerances as well. 360 00:16:50,640 --> 00:16:52,120 Speaker 3: But let's get back to the A one and A 361 00:16:52,240 --> 00:16:54,640 Speaker 3: two protein first, Susie, because I think a lot of 362 00:16:54,680 --> 00:16:57,240 Speaker 3: our listeners are quite interested to hear some of this 363 00:16:57,360 --> 00:17:00,560 Speaker 3: emerging science around it. So there's actually been some really 364 00:17:00,600 --> 00:17:04,040 Speaker 3: good published research coming through lately that has shown that 365 00:17:04,200 --> 00:17:07,000 Speaker 3: the difference between these A one and A two proteins 366 00:17:07,080 --> 00:17:10,480 Speaker 3: may actually cause an inflammatory response. So some of this 367 00:17:10,560 --> 00:17:14,040 Speaker 3: published research suggests that the discomfort or the symptoms that 368 00:17:14,160 --> 00:17:16,960 Speaker 3: a lot of people feel an attribute to milk overall 369 00:17:17,520 --> 00:17:20,399 Speaker 3: may actually not be due to milk or lactose. It 370 00:17:20,480 --> 00:17:23,600 Speaker 3: may actually be due to this inflammatory response which is 371 00:17:23,720 --> 00:17:27,160 Speaker 3: created by this A one protein. So for some people, 372 00:17:27,520 --> 00:17:30,680 Speaker 3: not switching from normal milk to lactose free, but actually 373 00:17:30,760 --> 00:17:33,840 Speaker 3: switching from normal milk to an A two milk, which 374 00:17:33,920 --> 00:17:36,920 Speaker 3: is without the A one protein, can actually help to 375 00:17:37,040 --> 00:17:39,960 Speaker 3: relieve a lot of their symptoms because what the research 376 00:17:40,080 --> 00:17:43,360 Speaker 3: is actually pointing towards, Susie is that this A one 377 00:17:43,600 --> 00:17:47,960 Speaker 3: protein can actually cause this mild inflammation within the body, 378 00:17:48,200 --> 00:17:51,040 Speaker 3: which can then lead to things like digestive issues such 379 00:17:51,080 --> 00:17:55,320 Speaker 3: as wind, diarrhea, pain, bloating, and even constipation in some 380 00:17:55,480 --> 00:17:58,480 Speaker 3: people as well. So this A one BAA K sine 381 00:17:58,520 --> 00:18:03,800 Speaker 3: protein releases the opioid peptide beta casomorphine seven, So we're 382 00:18:03,800 --> 00:18:07,119 Speaker 3: going to call this BCM seven on digestin in the tummy, 383 00:18:07,280 --> 00:18:10,480 Speaker 3: right and In contrast to that, the A two limits 384 00:18:10,640 --> 00:18:14,720 Speaker 3: the release of this BCM seven peptide. So this BCM 385 00:18:14,800 --> 00:18:17,800 Speaker 3: seven binds to some receptors in our gut and that 386 00:18:17,960 --> 00:18:21,520 Speaker 3: can then trigger inflammation. So the A one protein free 387 00:18:21,680 --> 00:18:24,600 Speaker 3: milk may solve some of these issues in terms of 388 00:18:24,800 --> 00:18:27,680 Speaker 3: inflammation and gut symptoms for some people because it's just 389 00:18:27,960 --> 00:18:31,440 Speaker 3: easier on their digestion in general. So A one protein 390 00:18:31,640 --> 00:18:36,080 Speaker 3: free milk comes from cows specifically chosen or selected to 391 00:18:36,240 --> 00:18:40,520 Speaker 3: produce only the milk with A two type protein in there, 392 00:18:40,640 --> 00:18:43,159 Speaker 3: so it is easier to digest the people. So that 393 00:18:43,400 --> 00:18:47,040 Speaker 3: is quite a mouthful, SUSI. There's a lot of sites 394 00:18:47,160 --> 00:18:49,320 Speaker 3: behind that, and it is new, it is emerging. I'm 395 00:18:49,320 --> 00:18:51,800 Speaker 3: not sure even a lot of dieticians in general are 396 00:18:51,920 --> 00:18:54,800 Speaker 3: really across this, but it is important for some people 397 00:18:54,880 --> 00:18:57,480 Speaker 3: to realize, hey, I don't tolerate milk very well, and 398 00:18:57,520 --> 00:18:59,560 Speaker 3: they've gone to lactose free and they're still like it 399 00:18:59,600 --> 00:19:02,080 Speaker 3: might be a bit better, but they're still actually getting symptoms. 400 00:19:02,119 --> 00:19:04,520 Speaker 3: So it's really important for us to understand the difference 401 00:19:04,600 --> 00:19:07,200 Speaker 3: or the variances between the A one and the A 402 00:19:07,359 --> 00:19:09,720 Speaker 3: two protein because some people can tolerate both and have 403 00:19:09,840 --> 00:19:13,440 Speaker 3: absolutely no issues where some people are actually quite sensitive 404 00:19:13,720 --> 00:19:16,360 Speaker 3: and might need something like A two milk which has 405 00:19:16,440 --> 00:19:19,600 Speaker 3: that A one protein removed because in their bodies, that 406 00:19:19,760 --> 00:19:22,920 Speaker 3: A one protein might actually promote that or trigger that 407 00:19:23,080 --> 00:19:26,680 Speaker 3: inflammation that that BCM seven can tend to release in 408 00:19:26,800 --> 00:19:29,840 Speaker 3: some people, and then that then triggers their digestive symptoms. 409 00:19:29,880 --> 00:19:32,080 Speaker 3: So I think the bottom line here is Suzy that 410 00:19:32,720 --> 00:19:35,040 Speaker 3: A two milk it's real milk, right, It's real. It's 411 00:19:35,080 --> 00:19:38,440 Speaker 3: good quality milk. It's produced from cows that only produce 412 00:19:38,560 --> 00:19:41,879 Speaker 3: the A two protein and no A one protein. So 413 00:19:42,000 --> 00:19:44,680 Speaker 3: that's basically the difference between a two milk, or the 414 00:19:44,680 --> 00:19:47,160 Speaker 3: difference between the A two and the A one proteins. 415 00:19:47,160 --> 00:19:48,879 Speaker 3: There is a lot of science behind it, but I 416 00:19:48,960 --> 00:19:51,200 Speaker 3: hope that I was able to break it down for 417 00:19:51,280 --> 00:19:55,840 Speaker 3: our listeners today in a easily digestible form. SUSI no 418 00:19:56,080 --> 00:19:56,840 Speaker 3: pun intended. 419 00:19:58,000 --> 00:20:01,360 Speaker 2: What I will say is, you know, I find fascinating. 420 00:20:01,680 --> 00:20:05,200 Speaker 2: So I studied or finished my degree in about two thousand. 421 00:20:06,320 --> 00:20:10,280 Speaker 2: The profound difference in the specificity of nutrition I have 422 00:20:10,440 --> 00:20:14,359 Speaker 2: observed in that time is so interesting, and I think 423 00:20:14,400 --> 00:20:17,480 Speaker 2: it's only going to expand because you know, for example, 424 00:20:17,600 --> 00:20:20,199 Speaker 2: going back twenty years, we knew that there were all 425 00:20:20,240 --> 00:20:23,320 Speaker 2: these people who would report irritable boo like symptoms, and 426 00:20:23,600 --> 00:20:25,400 Speaker 2: often people would just write it off and say it's 427 00:20:25,400 --> 00:20:28,399 Speaker 2: stress or you know, this is very sensitive. And then 428 00:20:28,480 --> 00:20:30,480 Speaker 2: now you know there's a whole science of fod MAP 429 00:20:30,560 --> 00:20:33,920 Speaker 2: intolerance that has expanded in recent years. So I think 430 00:20:34,000 --> 00:20:37,000 Speaker 2: as scientific advancements developed, they're going to come to understand 431 00:20:37,080 --> 00:20:39,760 Speaker 2: a lot more like the individual differences in proteins and 432 00:20:39,840 --> 00:20:42,560 Speaker 2: milks and how they can affect individuals. So I think 433 00:20:42,600 --> 00:20:45,240 Speaker 2: it's just a really exciting time because as science improves, 434 00:20:45,240 --> 00:20:48,119 Speaker 2: so tutors our individual understanding of people, and then we 435 00:20:48,160 --> 00:20:51,280 Speaker 2: could optimize and maximize nutrition. So for example, if you 436 00:20:51,320 --> 00:20:53,280 Speaker 2: do have a sensitivity and find that your tumming is 437 00:20:53,359 --> 00:20:55,600 Speaker 2: better on H two milk, well then all of a sudden, 438 00:20:55,640 --> 00:20:58,000 Speaker 2: you can go back to consuming a whole nutrient dense 439 00:20:58,080 --> 00:21:00,880 Speaker 2: food as opposed to eliminating it from your and being 440 00:21:00,920 --> 00:21:04,000 Speaker 2: at risk of all kinds of nutrient deficiency. So I 441 00:21:04,040 --> 00:21:06,400 Speaker 2: think it's just watched this space because it takes years 442 00:21:06,480 --> 00:21:08,960 Speaker 2: to develop the data. Even though we've observed people have 443 00:21:09,119 --> 00:21:11,640 Speaker 2: gut issues off the back of dairy for some time, 444 00:21:11,720 --> 00:21:13,480 Speaker 2: and we'll just come to understand more and more in 445 00:21:13,560 --> 00:21:16,240 Speaker 2: this area, particularly when it comes to autoimmune disease and 446 00:21:16,920 --> 00:21:17,680 Speaker 2: DUT functions. 447 00:21:17,760 --> 00:21:18,760 Speaker 1: So watch this space. 448 00:21:19,400 --> 00:21:23,040 Speaker 2: But that leads us to leanne a very common listener 449 00:21:23,119 --> 00:21:26,400 Speaker 2: question that we have and again when we haven't discussed 450 00:21:26,440 --> 00:21:29,120 Speaker 2: in any great details. So you know, I regularly feel 451 00:21:29,200 --> 00:21:33,760 Speaker 2: bloated after drinking milk. Should I be having laptose free 452 00:21:33,920 --> 00:21:36,920 Speaker 2: or if my tummy is just sensitive, what is the 453 00:21:36,960 --> 00:21:37,760 Speaker 2: best type of milks? 454 00:21:37,800 --> 00:21:39,960 Speaker 1: Because what in four Australians will. 455 00:21:39,960 --> 00:21:43,960 Speaker 2: Actually experience self diagnosed or clinically diagnosed intolerance to milk. 456 00:21:44,440 --> 00:21:46,080 Speaker 2: So again I'm going to hand to you because it's 457 00:21:46,160 --> 00:21:48,640 Speaker 2: much more your area than mine. But if someone comes 458 00:21:48,640 --> 00:21:50,480 Speaker 2: to you and says they're feeling bloated after milk, what 459 00:21:50,640 --> 00:21:53,879 Speaker 2: is your sort of recommendations to understand what's going. 460 00:21:53,760 --> 00:21:54,399 Speaker 1: On in their tummy? 461 00:21:55,080 --> 00:21:57,320 Speaker 3: Yeah, and I guess one of the hardest aspects around 462 00:21:57,480 --> 00:21:59,880 Speaker 3: in tolerance is is that there's no test for these 463 00:22:00,040 --> 00:22:02,320 Speaker 3: things when you've got allergies, Like there's a lot of 464 00:22:02,400 --> 00:22:04,600 Speaker 3: testing and a lot of medical you know, blood tests 465 00:22:04,640 --> 00:22:06,440 Speaker 3: and procedures that we can go to to kind of 466 00:22:06,520 --> 00:22:09,119 Speaker 3: try and find what is the allergy, and we have 467 00:22:09,200 --> 00:22:11,560 Speaker 3: to completely avoid it. The thing with intolerance is we 468 00:22:11,680 --> 00:22:14,000 Speaker 3: can't really do blood tests for them. Indeed, there are 469 00:22:14,040 --> 00:22:16,399 Speaker 3: a lot of blood tests out there for intolerances, but 470 00:22:16,480 --> 00:22:19,280 Speaker 3: there's no real scientific evidence for that. Really, what the 471 00:22:19,359 --> 00:22:23,240 Speaker 3: gold standard I guess way to I guess diagnose intolerances 472 00:22:23,320 --> 00:22:24,879 Speaker 3: or figure out if you have them is really what 473 00:22:24,960 --> 00:22:27,040 Speaker 3: we would call like an exclusion diet, like you kind 474 00:22:27,040 --> 00:22:28,440 Speaker 3: of take it out of your diet for a while, 475 00:22:28,720 --> 00:22:31,200 Speaker 3: reintroduce it and see if your symptoms are any better 476 00:22:31,320 --> 00:22:33,960 Speaker 3: or any worse from that. So a lot of people 477 00:22:34,119 --> 00:22:36,480 Speaker 3: do struggle with staringk. You know, a lot of people say, 478 00:22:36,560 --> 00:22:39,120 Speaker 3: I get I get quite bloated, I get quite gas. Yeah, 479 00:22:39,119 --> 00:22:41,200 Speaker 3: I get you know, terrible diarrhea, or maybe it goes 480 00:22:41,200 --> 00:22:43,480 Speaker 3: the opposite way and you get quite bad constipation with it. 481 00:22:43,840 --> 00:22:46,720 Speaker 3: So if you find that you're somebody with digestive issues, 482 00:22:47,119 --> 00:22:48,639 Speaker 3: what I would say that you just want to do 483 00:22:48,720 --> 00:22:50,680 Speaker 3: a little bit of sort of like a mini experiment 484 00:22:50,800 --> 00:22:52,600 Speaker 3: on yourself because there's a lot of things that could 485 00:22:52,640 --> 00:22:55,199 Speaker 3: be going on. You know, is it a milk allergy. 486 00:22:55,359 --> 00:22:57,119 Speaker 3: And for a lot of people, they would know that 487 00:22:57,400 --> 00:22:59,920 Speaker 3: a milk allergy really happens with young children, like you know, 488 00:23:00,160 --> 00:23:02,240 Speaker 3: pretty early on if you've got an allergy to milk, 489 00:23:02,240 --> 00:23:05,000 Speaker 3: and it's called CNP a cow's milk protein allergy. So 490 00:23:05,119 --> 00:23:07,479 Speaker 3: a milk intolerance is very different to a milk allergy, 491 00:23:07,560 --> 00:23:10,360 Speaker 3: which is very different to a lactose intolerance. And then 492 00:23:10,520 --> 00:23:12,320 Speaker 3: what if it's not lactose. What if it's this a 493 00:23:13,040 --> 00:23:15,359 Speaker 3: one protein that you're actually intolerant to. So let's go 494 00:23:15,480 --> 00:23:19,440 Speaker 3: through I guess the differences between those. I guess intolerance 495 00:23:19,520 --> 00:23:22,960 Speaker 3: is susy to help our listeners work out what it 496 00:23:23,119 --> 00:23:25,520 Speaker 3: may be, because it's no like we can't jump on 497 00:23:25,560 --> 00:23:27,399 Speaker 3: a call with a client and say, definitely, this is 498 00:23:27,480 --> 00:23:30,240 Speaker 3: definitely that, because the reality is that we all react 499 00:23:30,280 --> 00:23:34,159 Speaker 3: differently with intolerances. It's also based on the threshold of 500 00:23:34,240 --> 00:23:36,600 Speaker 3: how much you can tolerate. So if you're a little 501 00:23:36,600 --> 00:23:39,080 Speaker 3: bit sensitive to milk, for example, you could have a 502 00:23:39,160 --> 00:23:41,680 Speaker 3: whole cup and have terrible symptoms, Yet if you just 503 00:23:41,720 --> 00:23:43,119 Speaker 3: had a quarter of a cup or a third of 504 00:23:43,160 --> 00:23:45,359 Speaker 3: a cup, you might actually be okay. So it's also 505 00:23:45,480 --> 00:23:47,720 Speaker 3: due to a thresholder and amount for a lot of 506 00:23:47,760 --> 00:23:51,480 Speaker 3: people with intolerances as well. Now, the difference between what 507 00:23:51,640 --> 00:23:54,960 Speaker 3: a milk intolerance is, it's very different to a milk allergy. Again, 508 00:23:55,040 --> 00:23:57,399 Speaker 3: with a milk allergy, you're having an immune reaction. You 509 00:23:57,480 --> 00:23:59,199 Speaker 3: really can't have any of that milk, like you're going 510 00:23:59,240 --> 00:24:01,600 Speaker 3: to have a big reaction from any amount versus a 511 00:24:01,680 --> 00:24:06,200 Speaker 3: milk intolerance usually involves the digestive system, so it involves 512 00:24:06,280 --> 00:24:08,560 Speaker 3: the tummy, and milk allergy is an immune response, and 513 00:24:08,680 --> 00:24:11,919 Speaker 3: milk intolerance is a digestive response, and it is generally 514 00:24:12,040 --> 00:24:15,080 Speaker 3: due to the milk sugar lactose and not having enough 515 00:24:15,200 --> 00:24:17,720 Speaker 3: of what we call lactase, which is the enzyme in 516 00:24:17,760 --> 00:24:20,879 Speaker 3: the body that helps to break down the lactose and milk. Indeed, 517 00:24:20,920 --> 00:24:23,680 Speaker 3: you can take tablets such as lactase tablets which can 518 00:24:23,760 --> 00:24:26,399 Speaker 3: help you break down that enzyme every time you had 519 00:24:26,480 --> 00:24:29,240 Speaker 3: something containing dairy. But let's be honest, SUSI like, have 520 00:24:29,320 --> 00:24:32,000 Speaker 3: I given those lactase tablets to some of my clients, Absolutely, 521 00:24:32,280 --> 00:24:35,000 Speaker 3: but more for those catered events where they can't get 522 00:24:35,040 --> 00:24:37,480 Speaker 3: around it or they're not sure what products have, you know, 523 00:24:37,600 --> 00:24:39,400 Speaker 3: milk and cream and that sort of thing in them. 524 00:24:39,600 --> 00:24:41,960 Speaker 3: It's not something that's really practical to be doing every 525 00:24:42,040 --> 00:24:45,080 Speaker 3: single day, just to be taking these lactase tablets. So 526 00:24:45,400 --> 00:24:48,040 Speaker 3: that's sort of the difference between a milk intolerance. And 527 00:24:48,119 --> 00:24:50,159 Speaker 3: then like I was saying, the lactose intolerance is this 528 00:24:50,320 --> 00:24:53,320 Speaker 3: sugar that is naturally found in milk. That's what a 529 00:24:53,359 --> 00:24:56,000 Speaker 3: lot of people lack that enzyme lactase. So it's not 530 00:24:56,119 --> 00:24:58,040 Speaker 3: that they don't have any of it, they just for 531 00:24:58,160 --> 00:25:01,000 Speaker 3: most people lack enough of those enzy to break down 532 00:25:01,119 --> 00:25:04,000 Speaker 3: the amount or the load of the lactose that they're having. 533 00:25:04,240 --> 00:25:06,760 Speaker 3: And if they don't have enough of the lactase enzymes 534 00:25:06,800 --> 00:25:09,639 Speaker 3: and their threshold goes over that, that generally results in 535 00:25:09,840 --> 00:25:12,399 Speaker 3: quite bad what we will call gastro symptoms, such as 536 00:25:12,760 --> 00:25:16,399 Speaker 3: you know, really bad diarrhea, really bad bloating, really bad pain, 537 00:25:16,560 --> 00:25:19,040 Speaker 3: really bad wind. So a lot of people can consume 538 00:25:19,200 --> 00:25:22,680 Speaker 3: lactose free products, which are normal dairy products which generally 539 00:25:22,800 --> 00:25:25,439 Speaker 3: just have the lactase enzymes added in there. So if 540 00:25:25,480 --> 00:25:28,200 Speaker 3: you read the nutritional labels, it generally will say something 541 00:25:28,320 --> 00:25:32,360 Speaker 3: like the normal components of milk or yogurt plus lactase enzymes. 542 00:25:32,400 --> 00:25:35,640 Speaker 3: So that's helping. That lactase enzyme is helping people break 543 00:25:35,720 --> 00:25:38,000 Speaker 3: down the lactose in that food, so they're much able 544 00:25:38,080 --> 00:25:41,240 Speaker 3: to tolerate it like normal people with enough lactase enzymes 545 00:25:41,800 --> 00:25:43,080 Speaker 3: now what if it's not lactose? 546 00:25:43,160 --> 00:25:43,280 Speaker 2: Right? 547 00:25:43,359 --> 00:25:46,200 Speaker 3: What if you're having dairy products such as milk or yogurt, 548 00:25:46,600 --> 00:25:48,480 Speaker 3: and you've gone, oh, I don't really tolerate this so well, 549 00:25:48,520 --> 00:25:50,359 Speaker 3: I'm getting a lot of symptoms. You go then to 550 00:25:50,440 --> 00:25:53,440 Speaker 3: a lactose free variety, right, and you're like, well it 551 00:25:53,520 --> 00:25:55,960 Speaker 3: might be a little bit better, but I'm still getting symptoms. 552 00:25:55,960 --> 00:25:57,520 Speaker 3: I hear that a lot from clients us there. So 553 00:25:57,560 --> 00:25:59,800 Speaker 3: I'm drinking lactose free milk. I still get a bit 554 00:25:59,840 --> 00:26:01,960 Speaker 3: of symptoms, like I still get wind, I still get bloating, 555 00:26:02,000 --> 00:26:03,920 Speaker 3: I still get a bit of pain, but as nowhere 556 00:26:03,960 --> 00:26:06,280 Speaker 3: near as bad. So I stick to the lactose free variety. 557 00:26:06,960 --> 00:26:09,080 Speaker 3: So what if it's not lactose? My question to you is, 558 00:26:09,520 --> 00:26:11,480 Speaker 3: what if it's this a one protein that you're actually 559 00:26:11,560 --> 00:26:14,320 Speaker 3: sensitive to. So, as I was saying before, Susie, some 560 00:26:14,440 --> 00:26:17,439 Speaker 3: of the recent studies suggests that this sensitivity to milk 561 00:26:17,760 --> 00:26:21,040 Speaker 3: might not actually be lactose. It might actually be related 562 00:26:21,160 --> 00:26:24,040 Speaker 3: to the milk protein. And in some of the scientific tests, 563 00:26:24,160 --> 00:26:27,280 Speaker 3: what we're seeing is that this a one beaa caseine 564 00:26:27,359 --> 00:26:31,560 Speaker 3: protein is more significantly linked to abdominal pain and this 565 00:26:31,760 --> 00:26:36,360 Speaker 3: inflammatory response versus the milk protein in a two beter caseine, 566 00:26:36,400 --> 00:26:39,440 Speaker 3: So it's this a one protein that's being linked to 567 00:26:39,520 --> 00:26:42,639 Speaker 3: a lot of these symptoms that people are experiencing that 568 00:26:42,760 --> 00:26:45,600 Speaker 3: we typically always thought was caused by or associated with 569 00:26:45,720 --> 00:26:48,480 Speaker 3: the lactose intolerance. So if you're someone out there where 570 00:26:48,600 --> 00:26:51,680 Speaker 3: lactose free dairy doesn't really work for you, or it 571 00:26:51,800 --> 00:26:55,160 Speaker 3: might be helping, but you're still getting symptoms, that's where 572 00:26:55,200 --> 00:26:58,720 Speaker 3: we would absolutely suggest trying something like and a two 573 00:26:58,880 --> 00:27:02,520 Speaker 3: milk because it's got that a one bet kcine protein removed, 574 00:27:02,760 --> 00:27:05,320 Speaker 3: which is what we're seeing a lot of people reacting to. 575 00:27:05,720 --> 00:27:08,800 Speaker 3: So I guess that's the difference between a milk intolerance 576 00:27:09,040 --> 00:27:12,159 Speaker 3: and then an intolerance to this a one bead k 577 00:27:12,320 --> 00:27:15,840 Speaker 3: sine protein. So there is actually a difference between normal 578 00:27:15,920 --> 00:27:18,520 Speaker 3: ato milk. And then there's also a two milk which 579 00:27:18,600 --> 00:27:22,120 Speaker 3: is lactose free, which is also certified by Monas University 580 00:27:22,200 --> 00:27:25,760 Speaker 3: Low FORODMAP program. So there is a lactose free version 581 00:27:25,800 --> 00:27:27,760 Speaker 3: of a two milk as well. There's a skim version, 582 00:27:27,760 --> 00:27:29,960 Speaker 3: there's a full cream version of a two milk as well. 583 00:27:29,960 --> 00:27:32,920 Speaker 3: There's many different varieties. But if you're definitely somebody that 584 00:27:33,200 --> 00:27:36,680 Speaker 3: knows that they struggle regularly with gastro symptoms from dairy. 585 00:27:36,920 --> 00:27:40,240 Speaker 3: I absolutely think it's worth a trial, and like all things, 586 00:27:40,320 --> 00:27:41,959 Speaker 3: you can't just do it for like as a one 587 00:27:42,000 --> 00:27:43,800 Speaker 3: off thing and hope that it helps. I would really 588 00:27:43,840 --> 00:27:46,239 Speaker 3: be doing it over the course of I'd do at 589 00:27:46,359 --> 00:27:49,159 Speaker 3: least three to five days, Susie, and don't change anything 590 00:27:49,160 --> 00:27:50,960 Speaker 3: else in your diet as well. I think what happens 591 00:27:50,960 --> 00:27:54,199 Speaker 3: when people are experiencing symptoms from a gastrop perspective, they 592 00:27:54,320 --> 00:27:55,919 Speaker 3: change a lot of things at once, Like they might 593 00:27:56,040 --> 00:27:58,680 Speaker 3: change their milk and then change the type of breakfast 594 00:27:58,720 --> 00:28:00,760 Speaker 3: that they're having, and then they're like, oh, is it 595 00:28:00,880 --> 00:28:03,000 Speaker 3: some of this fruit that's given me symptoms too? Maybe 596 00:28:03,040 --> 00:28:05,240 Speaker 3: it's the lunch that I'm having, Maybe it's bread. So 597 00:28:05,359 --> 00:28:07,080 Speaker 3: they change a whole lot of things at once and 598 00:28:07,160 --> 00:28:10,280 Speaker 3: they feel better, but they actually don't know what it was, right. 599 00:28:10,520 --> 00:28:13,119 Speaker 3: So I'm always a big advocate of only changing one thing. 600 00:28:13,240 --> 00:28:16,280 Speaker 3: So if you're getting digestive symptoms, try a two milk 601 00:28:16,480 --> 00:28:18,440 Speaker 3: and try that for a good three to five days, 602 00:28:18,480 --> 00:28:20,680 Speaker 3: if not a week before you sort of assess, or 603 00:28:20,920 --> 00:28:23,440 Speaker 3: where are my symptoms at now? Now something that you've 604 00:28:23,520 --> 00:28:25,840 Speaker 3: tried didn't have any benefit add it back in, Like 605 00:28:25,920 --> 00:28:28,560 Speaker 3: if you're still experiencing the symptoms and you took out bread, 606 00:28:28,600 --> 00:28:31,479 Speaker 3: for example, add bread back in and then take out 607 00:28:31,520 --> 00:28:33,600 Speaker 3: something else and then try a two milk and then 608 00:28:33,720 --> 00:28:35,879 Speaker 3: if your symptoms are gone, great, we know it's a 609 00:28:35,960 --> 00:28:38,080 Speaker 3: two milk, but if it's not a two milk, add 610 00:28:38,120 --> 00:28:40,360 Speaker 3: normal milk back in and then maybe try a two 611 00:28:40,480 --> 00:28:43,120 Speaker 3: lactose free for example. So you always want to take 612 00:28:43,160 --> 00:28:45,200 Speaker 3: out and then put back in if you feel that 613 00:28:45,280 --> 00:28:48,000 Speaker 3: it didn't make any sort of significant difference to your diet, 614 00:28:48,040 --> 00:28:49,680 Speaker 3: because I think a lot of people are taking too 615 00:28:49,760 --> 00:28:52,680 Speaker 3: many things out being super confused. I don't really know 616 00:28:52,840 --> 00:28:55,160 Speaker 3: what it is, or the opposite where they're. 617 00:28:55,080 --> 00:28:55,440 Speaker 2: Ending up with. 618 00:28:55,480 --> 00:28:57,960 Speaker 3: There's list of things like thirty five different types of 619 00:28:58,240 --> 00:29:01,120 Speaker 3: foods and drinks that they can't tolerate, and ninety percent 620 00:29:01,160 --> 00:29:03,040 Speaker 3: of them they actually can. It's just a small thing 621 00:29:03,160 --> 00:29:05,520 Speaker 3: in there that they're actually intolerant too, but they don't 622 00:29:05,560 --> 00:29:07,680 Speaker 3: know because they took so many things out at once. 623 00:29:07,800 --> 00:29:10,280 Speaker 3: So simple is the name of the game when it 624 00:29:10,360 --> 00:29:14,000 Speaker 3: comes to trying to I guess investigate those intolerances and 625 00:29:14,120 --> 00:29:16,239 Speaker 3: definitely working one on one with a dietician as well. 626 00:29:16,320 --> 00:29:19,440 Speaker 3: Susie it's a really complex area. And because a lot 627 00:29:19,480 --> 00:29:21,480 Speaker 3: of these trials you want to be doing for three, five, 628 00:29:21,600 --> 00:29:24,440 Speaker 3: seven days, you actually can end up with some quite 629 00:29:24,480 --> 00:29:26,680 Speaker 3: bad nutrient deficiencies. When you think about it, If you've 630 00:29:26,680 --> 00:29:29,040 Speaker 3: got quite bad intolerances and you don't really know what 631 00:29:29,160 --> 00:29:31,400 Speaker 3: it is, you could be excluding a whole range of 632 00:29:31,520 --> 00:29:35,040 Speaker 3: really quality food groups for a long time, you know, weeks, 633 00:29:35,080 --> 00:29:37,120 Speaker 3: if not months. So I think it's really important to 634 00:29:37,160 --> 00:29:39,360 Speaker 3: be working with a dietitian to ensure that you're getting 635 00:29:39,400 --> 00:29:42,800 Speaker 3: those nutrients from other foods if you are choosing to 636 00:29:42,960 --> 00:29:45,400 Speaker 3: exclude things from your diet, to work out what you 637 00:29:45,480 --> 00:29:46,640 Speaker 3: are actually intolerant too. 638 00:29:47,480 --> 00:29:49,720 Speaker 2: And it just shows that it's a really complicated area, 639 00:29:49,840 --> 00:29:52,080 Speaker 2: So you really want to be working with a dietitian 640 00:29:52,160 --> 00:29:55,120 Speaker 2: who has expertise in gut and digestive health. But I 641 00:29:55,200 --> 00:29:57,560 Speaker 2: will also say that the good thing about a too 642 00:29:57,680 --> 00:30:00,200 Speaker 2: milk is that it's available across all super much. It's 643 00:30:00,240 --> 00:30:03,400 Speaker 2: including old which makes it easier because there's nothing worse 644 00:30:03,440 --> 00:30:05,600 Speaker 2: of being recommending a product that you can't get Nauda 645 00:30:05,640 --> 00:30:06,760 Speaker 2: if that's where clients shop. 646 00:30:06,880 --> 00:30:09,440 Speaker 1: So that's the good thing about that product as well. 647 00:30:10,200 --> 00:30:13,040 Speaker 2: All right, Leanne, Well, that brings us to the Nutrition 648 00:30:13,240 --> 00:30:16,520 Speaker 2: Couch thanks to our episode partner A two milk and 649 00:30:16,640 --> 00:30:19,280 Speaker 2: if you have anything more you'd like to hear about 650 00:30:19,320 --> 00:30:22,040 Speaker 2: this area. Perhaps you haven't been sure if your milk 651 00:30:22,080 --> 00:30:24,400 Speaker 2: needs looking at, or you've been avoiding milk for some time, 652 00:30:24,560 --> 00:30:26,640 Speaker 2: or you're worried that you're not having dairy milk and 653 00:30:26,800 --> 00:30:29,200 Speaker 2: missing out on the key nutrients but a little bit 654 00:30:29,280 --> 00:30:32,200 Speaker 2: right about your tummy. Go to atomilk dot com dot 655 00:30:32,240 --> 00:30:35,640 Speaker 2: au for much more detail on all of these areas 656 00:30:35,680 --> 00:30:36,840 Speaker 2: that we've chatted about today. 657 00:30:37,440 --> 00:30:40,720 Speaker 1: Please keep telling your friends about us. Our recent events 658 00:30:40,760 --> 00:30:41,400 Speaker 1: are live. 659 00:30:41,360 --> 00:30:44,000 Speaker 2: To sale on our website, The Nutritioncouch dot com and 660 00:30:44,160 --> 00:30:46,560 Speaker 2: we will see you on Wednesday for our regular midweek 661 00:30:46,640 --> 00:30:47,480 Speaker 2: motivational drop. 662 00:30:47,560 --> 00:30:49,320 Speaker 1: Thanks for listening, catch you guys next week.