1 00:00:00,720 --> 00:00:01,759 Speaker 1: Are you a milk drinker. 2 00:00:02,520 --> 00:00:05,560 Speaker 2: Maybe you are full cream all the way because skim 3 00:00:05,640 --> 00:00:08,480 Speaker 2: is not your thing, or maybe you avoid. 4 00:00:08,119 --> 00:00:10,640 Speaker 1: Milk because you find that it just simply. 5 00:00:10,320 --> 00:00:13,560 Speaker 2: Does not agree with you, or maybe you've been told 6 00:00:13,640 --> 00:00:16,720 Speaker 2: that dairy in general is not great for inflammation. On 7 00:00:16,760 --> 00:00:19,520 Speaker 2: today's episode of The Nutrition Couch, which is proudly brought 8 00:00:19,560 --> 00:00:22,040 Speaker 2: to you by the A to Milk Company, we are 9 00:00:22,079 --> 00:00:24,800 Speaker 2: taking a closer look at all things milk, and we 10 00:00:24,960 --> 00:00:27,680 Speaker 2: promise by the end of this episode all your questions 11 00:00:27,680 --> 00:00:31,159 Speaker 2: about dairy milk, the proteins it contains, and what you 12 00:00:31,200 --> 00:00:33,360 Speaker 2: can try if milk does not always agree with. 13 00:00:33,400 --> 00:00:35,519 Speaker 1: Your digestive system will be answered. 14 00:00:36,159 --> 00:00:36,360 Speaker 2: Hi. 15 00:00:36,400 --> 00:00:39,199 Speaker 1: I'm Susie Burrow and I'm Leanne Would and each week 16 00:00:39,280 --> 00:00:39,800 Speaker 1: we bring. 17 00:00:39,600 --> 00:00:42,000 Speaker 2: You The Nutrition Couch, the bi weekly podcast that puts 18 00:00:42,040 --> 00:00:44,040 Speaker 2: you up to date on everything you need to know 19 00:00:44,159 --> 00:00:47,240 Speaker 2: in the world of nutrition. So Leanne, We have covered 20 00:00:47,240 --> 00:00:49,480 Speaker 2: milk on the potty over the last couple of years 21 00:00:49,479 --> 00:00:54,160 Speaker 2: a few different times, but one area of particular nutrition 22 00:00:54,520 --> 00:00:57,440 Speaker 2: interests that we have actually not explored in great detail 23 00:00:58,120 --> 00:01:01,440 Speaker 2: is specifically looking at cow's milk and the commonly held 24 00:01:01,480 --> 00:01:05,200 Speaker 2: belief that dairy in the diet increases inflammation. 25 00:01:06,080 --> 00:01:08,120 Speaker 1: Now, we know from our own social. 26 00:01:07,920 --> 00:01:11,200 Speaker 2: Media that anything related to diet and inflammation is of 27 00:01:11,319 --> 00:01:14,200 Speaker 2: massive interest to our followers, So I thought that it 28 00:01:14,240 --> 00:01:15,880 Speaker 2: was a really good time to have a bit of 29 00:01:15,959 --> 00:01:20,000 Speaker 2: a discussion about dairy and inflammation because on my instru 30 00:01:20,000 --> 00:01:20,840 Speaker 2: it goes crazy. 31 00:01:20,959 --> 00:01:22,679 Speaker 1: I recently put a post up. 32 00:01:22,560 --> 00:01:25,680 Speaker 2: And it's my top post of all time, which is 33 00:01:25,760 --> 00:01:29,080 Speaker 2: to me a bit bizarre because you know, I talk 34 00:01:29,160 --> 00:01:31,520 Speaker 2: mainly about weight control, But do you find that that 35 00:01:31,560 --> 00:01:33,920 Speaker 2: people out there are really interested in inflammation in general? 36 00:01:34,520 --> 00:01:36,840 Speaker 3: Hundred 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 00:01:39,840 --> 00:01:41,440 Speaker 3: It's kind of a whole body thing. And when you 39 00:01:41,440 --> 00:01:44,000 Speaker 3: think about health, like you have to think about inflammation 40 00:01:44,120 --> 00:01:46,440 Speaker 3: when that's chronic and short term, or whether it's that 41 00:01:46,560 --> 00:01:49,760 Speaker 3: low level inflammation long term. I think everybody is interested, 42 00:01:49,800 --> 00:01:51,800 Speaker 3: including myself, which I. 43 00:01:51,800 --> 00:01:54,560 Speaker 2: Think leads initially to a discussion about actually what is 44 00:01:54,600 --> 00:01:59,840 Speaker 2: inflammation because it's quite complicated like many physiological processes, and 45 00:02:00,160 --> 00:02:04,720 Speaker 2: specifically inflammation and traditionally has referred to immune response to illness. 46 00:02:05,240 --> 00:02:08,360 Speaker 2: So if you have a bug, a virus, and your 47 00:02:08,480 --> 00:02:10,760 Speaker 2: glands are inflamed. You know, that's kind of what we 48 00:02:10,800 --> 00:02:13,800 Speaker 2: call acute inflammation, and that's not what we're speaking about today. 49 00:02:13,800 --> 00:02:14,080 Speaker 1: Today. 50 00:02:14,120 --> 00:02:16,960 Speaker 2: We're talking about what is referred to scientifically as chronic 51 00:02:17,040 --> 00:02:21,480 Speaker 2: systemic inflammation, which is basically inflammation that occurs over time 52 00:02:22,040 --> 00:02:25,399 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 00:02:29,120 --> 00:02:31,600 Speaker 2: levels of inflammation in the body, so basically the body 55 00:02:31,680 --> 00:02:34,000 Speaker 2: is cranky on a day to day basis, with too 56 00:02:34,080 --> 00:02:35,440 Speaker 2: many perhaps bad things. 57 00:02:35,240 --> 00:02:37,240 Speaker 1: Going in and not enough good things, whether. 58 00:02:36,960 --> 00:02:40,520 Speaker 2: That's stress or dietary related or alcohol is smoking, and 59 00:02:40,680 --> 00:02:43,800 Speaker 2: over time, we know that it's very closely related to 60 00:02:43,880 --> 00:02:48,080 Speaker 2: the development of a number of lifestyle diseases, including cardiovascular disease, 61 00:02:48,400 --> 00:02:52,640 Speaker 2: some types of cancer, diabetes, fatty liver, autoimmune conditions, some 62 00:02:52,720 --> 00:02:57,040 Speaker 2: neurodegenerative disorders, and so you know, some people might present 63 00:02:57,240 --> 00:03:01,000 Speaker 2: as sort of chronically saw knee or are rider site symptoms, 64 00:03:01,280 --> 00:03:03,760 Speaker 2: or things like high cholesterol fatty liver, and it basically 65 00:03:03,840 --> 00:03:06,800 Speaker 2: says that the body's natural immune response in keeping the 66 00:03:06,840 --> 00:03:10,320 Speaker 2: body sells healthy is not working overly well. And so 67 00:03:10,400 --> 00:03:12,919 Speaker 2: when we're talking about it from that perspective, it's sort 68 00:03:12,919 --> 00:03:15,880 Speaker 2: of an indicator of our overall health and well being 69 00:03:15,960 --> 00:03:19,120 Speaker 2: if you've got chronic inflammation or inflame markers. So one 70 00:03:19,120 --> 00:03:21,120 Speaker 2: of the measures that might be done on blood tests 71 00:03:21,160 --> 00:03:24,320 Speaker 2: is a CEE reactive protein a CRP, and that's something 72 00:03:24,320 --> 00:03:27,520 Speaker 2: that someone as we refer infer inflammation by. There might 73 00:03:27,520 --> 00:03:29,880 Speaker 2: be the rheumatory factor, you know, a different kind of 74 00:03:29,880 --> 00:03:32,440 Speaker 2: blood test that might be suggestive that there is inflammation 75 00:03:32,960 --> 00:03:35,160 Speaker 2: or even just general high cholesterol if you see a 76 00:03:35,160 --> 00:03:37,880 Speaker 2: lot of stars, things like that, or related to some 77 00:03:38,000 --> 00:03:41,240 Speaker 2: extent by chronic inflammatory processes in the body. 78 00:03:42,440 --> 00:03:43,800 Speaker 1: Now, we throw that word. 79 00:03:43,600 --> 00:03:46,120 Speaker 2: Inflammation around a lot, and I think not all of 80 00:03:46,200 --> 00:03:48,640 Speaker 2: us understanding. Indeed, even as a dietitian, I have to 81 00:03:48,680 --> 00:03:50,880 Speaker 2: go back to my scientific definitions. 82 00:03:50,920 --> 00:03:51,680 Speaker 1: It's complicated. 83 00:03:51,720 --> 00:03:53,520 Speaker 2: It's not something that we're all expected to know a 84 00:03:53,520 --> 00:03:57,680 Speaker 2: whole lot about, but certainly we do get often feedback, 85 00:03:57,720 --> 00:03:59,760 Speaker 2: and we know there's been a huge shift in general 86 00:04:00,080 --> 00:04:02,840 Speaker 2: in the types of milk people are consuming in the 87 00:04:02,920 --> 00:04:08,120 Speaker 2: general population. But a common piece of feedback from individuals 88 00:04:08,160 --> 00:04:12,120 Speaker 2: when talking specifically about dairy cow's milk is that it 89 00:04:12,440 --> 00:04:14,800 Speaker 2: or a belief that it increases. 90 00:04:14,320 --> 00:04:15,800 Speaker 1: Inflammation in the body. 91 00:04:16,320 --> 00:04:18,200 Speaker 2: And what we want to be very clear on today 92 00:04:18,279 --> 00:04:20,320 Speaker 2: is that because Leanne and I don't come on here 93 00:04:20,360 --> 00:04:22,160 Speaker 2: and talk about our opinion. You know, we talk about 94 00:04:22,160 --> 00:04:24,160 Speaker 2: our opinion when it comes to what works for weight 95 00:04:24,240 --> 00:04:27,440 Speaker 2: control or certain foods that we think work better than others. 96 00:04:27,520 --> 00:04:29,960 Speaker 2: But generally there's a scientific understanding to that, and that's 97 00:04:30,000 --> 00:04:33,840 Speaker 2: what differentiates a dietitian from someone who perhaps doesn't have that. 98 00:04:33,880 --> 00:04:36,479 Speaker 1: Level of qualification. In the area of applied nutrition. 99 00:04:36,880 --> 00:04:38,960 Speaker 2: We go back to the science and we're actually looking 100 00:04:39,000 --> 00:04:42,120 Speaker 2: at a cellular level what's going on. So when I'm looking, 101 00:04:42,120 --> 00:04:45,400 Speaker 2: for example, for what's going what's the actual science say 102 00:04:45,440 --> 00:04:49,240 Speaker 2: about dairy specifically in inflammation, we go back to the 103 00:04:49,279 --> 00:04:52,039 Speaker 2: science straightaway. So this is an opinion basis is actually 104 00:04:52,040 --> 00:04:54,640 Speaker 2: what some of the most recent science is showing. And 105 00:04:54,680 --> 00:04:57,760 Speaker 2: so I'm going to share with you basically in summary, 106 00:04:58,440 --> 00:05:03,960 Speaker 2: the scientific evidence in and peer review journal publications over 107 00:05:04,080 --> 00:05:07,120 Speaker 2: many years. I do not find a strong link, if 108 00:05:07,200 --> 00:05:11,200 Speaker 2: any link between dairy consumption and inflammation at a systemic 109 00:05:11,279 --> 00:05:14,239 Speaker 2: level in the body. So basically, there's not a strong 110 00:05:14,279 --> 00:05:17,320 Speaker 2: relationship between saying that if you have a higher intake 111 00:05:17,360 --> 00:05:19,359 Speaker 2: of dairy food, you're more likely to have any of 112 00:05:19,400 --> 00:05:23,680 Speaker 2: these long term chronic inflammation disorders, things like heart disease. 113 00:05:23,720 --> 00:05:27,840 Speaker 2: If anything, dairy and particularly low fat calorie control dairy 114 00:05:27,880 --> 00:05:30,240 Speaker 2: has a protective effect. But I thought i'd share with 115 00:05:30,320 --> 00:05:32,479 Speaker 2: you a very recent paper on this that took a 116 00:05:32,480 --> 00:05:34,240 Speaker 2: really good look at it. It was published in a very 117 00:05:34,320 --> 00:05:37,799 Speaker 2: respected journal Nutrients, which is one of the largest, most 118 00:05:37,960 --> 00:05:40,760 Speaker 2: sort of respected scientific journals in the area of nutrition, 119 00:05:41,400 --> 00:05:43,760 Speaker 2: and it had a specific look at the link between 120 00:05:43,839 --> 00:05:48,839 Speaker 2: dairy consumption and gastro intestinal so gut inflammatory markers. Because 121 00:05:48,880 --> 00:05:52,480 Speaker 2: again lean we will often hear clients describe having gut 122 00:05:52,600 --> 00:05:55,480 Speaker 2: issues when they consume dairy and whether or not they're 123 00:05:55,520 --> 00:05:58,520 Speaker 2: linking that to inflammation, but certainly they'll describe it as 124 00:05:58,600 --> 00:06:02,040 Speaker 2: gut problems. So this was a cross sectional observational study 125 00:06:02,680 --> 00:06:05,680 Speaker 2: and the researchers looked at the relationships between dairy consumption 126 00:06:05,920 --> 00:06:10,200 Speaker 2: and gut inflammation markers in healthy adults aged between eight 127 00:06:10,360 --> 00:06:13,560 Speaker 2: and sixty five years. They had a look and said 128 00:06:13,600 --> 00:06:16,520 Speaker 2: that there would be if looking at yogurt, milk, and 129 00:06:16,800 --> 00:06:20,039 Speaker 2: cheese consumption as well as overall dairy intake. 130 00:06:20,480 --> 00:06:21,520 Speaker 1: They had a range of. 131 00:06:21,520 --> 00:06:25,000 Speaker 2: Different markers of that, including some of the gut inflammatory 132 00:06:25,120 --> 00:06:30,120 Speaker 2: markers and basically Leanne. They found no correlation between any 133 00:06:30,200 --> 00:06:34,560 Speaker 2: type of dairy consumption and gut functions, so gut permeability, 134 00:06:34,640 --> 00:06:37,839 Speaker 2: which is sort of how the gut absorbs, or inflammation, 135 00:06:38,200 --> 00:06:41,279 Speaker 2: so any of those inflammatory markers in the gut across 136 00:06:41,400 --> 00:06:44,720 Speaker 2: a group of healthy adults with a range of backgrounds. 137 00:06:45,200 --> 00:06:46,960 Speaker 2: So that is one of the most recent studies. And 138 00:06:46,960 --> 00:06:48,280 Speaker 2: I have a look in a second and found out 139 00:06:48,279 --> 00:06:50,599 Speaker 2: on how many people that actually was, but I sort 140 00:06:50,600 --> 00:06:53,200 Speaker 2: of had several studies that I referenced, and basically that 141 00:06:53,400 --> 00:06:55,960 Speaker 2: result was replicated across the board. 142 00:06:56,480 --> 00:06:58,320 Speaker 1: So I think that is interesting. 143 00:06:58,000 --> 00:07:01,719 Speaker 2: Because if people are describing the six experience, then they're 144 00:07:01,720 --> 00:07:06,120 Speaker 2: actually not having any gut markers or gut relationship to it. 145 00:07:06,200 --> 00:07:08,360 Speaker 2: I think it makes the question what else is going 146 00:07:08,400 --> 00:07:10,240 Speaker 2: on if people are consuming dairy and. 147 00:07:10,320 --> 00:07:11,920 Speaker 1: Feeling like they're having a response to it. 148 00:07:12,280 --> 00:07:14,400 Speaker 2: And that was on sorry, three hundred and fifty subjects 149 00:07:14,440 --> 00:07:17,080 Speaker 2: in that study, so not an insignificant number of people 150 00:07:17,080 --> 00:07:19,920 Speaker 2: who filled out that food frequency questionnaire and how to 151 00:07:19,960 --> 00:07:22,880 Speaker 2: look at actually how frequently they were consuming dairy. 152 00:07:23,640 --> 00:07:25,480 Speaker 1: So is that sort of your understanding? 153 00:07:25,480 --> 00:07:27,640 Speaker 2: It's always been mine, And as anything, I knew that 154 00:07:28,040 --> 00:07:31,000 Speaker 2: low fat airy was quite protective against inflammatory markers and 155 00:07:31,040 --> 00:07:34,040 Speaker 2: certainly weight gain essentially in people as they move through 156 00:07:34,120 --> 00:07:34,720 Speaker 2: the lifespan. 157 00:07:35,480 --> 00:07:38,040 Speaker 1: But this is more your area than mine. Let's be honest. 158 00:07:38,680 --> 00:07:40,560 Speaker 1: Is that your understanding and science. Have you ever seen 159 00:07:40,600 --> 00:07:42,040 Speaker 1: anything to contradict that. 160 00:07:42,800 --> 00:07:44,600 Speaker 3: Look, you're always going to be able to find a 161 00:07:44,680 --> 00:07:47,920 Speaker 3: couple of studies that it's what's it called that confirmation bias. Well, 162 00:07:47,960 --> 00:07:50,440 Speaker 3: when you're looking for something, you will find whether or 163 00:07:50,480 --> 00:07:52,480 Speaker 3: not it's good quality, whether or not, it's the bulk 164 00:07:52,520 --> 00:07:55,160 Speaker 3: of the research. So there's certainly a handful of studies 165 00:07:55,200 --> 00:07:57,400 Speaker 3: out there that you know, show that there may be 166 00:07:57,520 --> 00:08:00,560 Speaker 3: some sort of inflammation marker, but the bulk of the research, 167 00:08:00,600 --> 00:08:02,280 Speaker 3: and you have to you can't just take one study 168 00:08:02,320 --> 00:08:04,120 Speaker 3: and cherry picket, right. You can't just take this one 169 00:08:04,200 --> 00:08:06,280 Speaker 3: study and say, oh, look, that study said that it 170 00:08:06,360 --> 00:08:08,720 Speaker 3: was totally bad. Because if you looked at broccoli, there 171 00:08:08,760 --> 00:08:11,080 Speaker 3: are studies out there that show that broccoli is terrible 172 00:08:11,120 --> 00:08:13,680 Speaker 3: for your health. But the bulk of the research shows 173 00:08:13,680 --> 00:08:15,800 Speaker 3: that broccoli is wonderful your health. And that is with 174 00:08:15,960 --> 00:08:18,560 Speaker 3: every nutrient. So the bulk of the research, and the 175 00:08:18,600 --> 00:08:21,480 Speaker 3: bottom line here is that dairy is not inflammatory. Now, 176 00:08:21,520 --> 00:08:23,960 Speaker 3: if you tolerate dairy great. If you're allergic to dairy, 177 00:08:24,200 --> 00:08:25,840 Speaker 3: don't drink it. Of course, you can't drink it. It 178 00:08:25,880 --> 00:08:28,040 Speaker 3: will actually be harmful for you if you're allergic to it. 179 00:08:28,240 --> 00:08:30,640 Speaker 3: But if you tolerate it, it's very good for your health. 180 00:08:30,680 --> 00:08:33,040 Speaker 3: And like you mentioned, the quality of the dairy matters. 181 00:08:33,080 --> 00:08:35,679 Speaker 3: We're not sitting here say add cream to everything, have 182 00:08:35,800 --> 00:08:39,160 Speaker 3: ice cream every single night, because that will promote over 183 00:08:39,320 --> 00:08:42,600 Speaker 3: time a poorer quality diet, which can promote that pro 184 00:08:42,760 --> 00:08:46,199 Speaker 3: inflammatory response over a long period of time. So good 185 00:08:46,280 --> 00:08:49,720 Speaker 3: quality dairy such as you know, milk, such as cheese, 186 00:08:49,800 --> 00:08:52,240 Speaker 3: such as yogurt, we don't want to do too much 187 00:08:52,360 --> 00:08:55,040 Speaker 3: of the more higher that cheese is, like the breeze 188 00:08:55,080 --> 00:08:57,560 Speaker 3: and the camembers and the ice creams and the creams 189 00:08:57,559 --> 00:08:59,719 Speaker 3: and that sort of thing, because over time, due to 190 00:08:59,760 --> 00:09:01,640 Speaker 3: the eye levels of satread of fat and the other 191 00:09:01,760 --> 00:09:03,760 Speaker 3: things that may go into that, such as ice cream 192 00:09:03,880 --> 00:09:08,439 Speaker 3: like sugars and other different nutrients as well, that can 193 00:09:08,600 --> 00:09:11,280 Speaker 3: obviously not be so great for our health long term. 194 00:09:11,360 --> 00:09:14,160 Speaker 3: So the quality of your diet matters for inflammation. And 195 00:09:14,240 --> 00:09:15,880 Speaker 3: I think that's the bottom line. I think when it 196 00:09:15,960 --> 00:09:19,079 Speaker 3: comes to nutrition, particularly online, so many people are so 197 00:09:19,280 --> 00:09:21,760 Speaker 3: quick to go this one thing is bad and it's 198 00:09:21,840 --> 00:09:24,240 Speaker 3: bad for everybody, or all of this is terrible and 199 00:09:24,360 --> 00:09:27,320 Speaker 3: you can't do any of that. But nutrition science isn't 200 00:09:27,400 --> 00:09:29,920 Speaker 3: that black and white like. It really does depend on 201 00:09:30,400 --> 00:09:33,920 Speaker 3: the whole quality of your diet overall, which matters for inflammation. 202 00:09:34,080 --> 00:09:36,160 Speaker 3: And if you've got dairy milk as part of a 203 00:09:36,200 --> 00:09:39,560 Speaker 3: good quality diet, you were absolutely okay. Do I drink 204 00:09:39,600 --> 00:09:42,800 Speaker 3: dairy milk? Absolutely? Do you drink dairy milk, Susy. Absolutely? 205 00:09:42,880 --> 00:09:45,080 Speaker 3: Do we feed out to our family absolutely. Now, if 206 00:09:45,120 --> 00:09:46,920 Speaker 3: we had kids that were allergic to it, of course 207 00:09:46,960 --> 00:09:50,000 Speaker 3: we wouldn't do that. If we had a personal preference 208 00:09:50,120 --> 00:09:52,520 Speaker 3: or belief ethically that we didn't want to do that, 209 00:09:52,640 --> 00:09:55,240 Speaker 3: that is absolutely okay. But we don't want our listeners 210 00:09:55,280 --> 00:09:58,360 Speaker 3: out there to buy into this I guess message that 211 00:09:58,440 --> 00:10:01,520 Speaker 3: you hear online that dairy is inflammatory, because it certainly 212 00:10:01,640 --> 00:10:03,480 Speaker 3: is it and the bulk of the science does not 213 00:10:03,640 --> 00:10:06,559 Speaker 3: point towards that at all. So that's basically my summary 214 00:10:06,960 --> 00:10:09,280 Speaker 3: is that the quality of the dairy matters, the quality 215 00:10:09,360 --> 00:10:12,120 Speaker 3: of your diet matters, and also some of the lifestyle 216 00:10:12,200 --> 00:10:15,240 Speaker 3: behaviors that you're doing as well. You know, if you smoke, 217 00:10:15,520 --> 00:10:18,679 Speaker 3: if you're constantly chronically stressed. If you're not getting any 218 00:10:18,760 --> 00:10:20,679 Speaker 3: real sleep, you drink a lot of alcohol and you 219 00:10:20,760 --> 00:10:23,320 Speaker 3: diet it's pretty poor quality, and then you're drinking normal 220 00:10:23,400 --> 00:10:26,839 Speaker 3: dairy milk, you probably will have some level inflammation. So 221 00:10:26,960 --> 00:10:30,840 Speaker 3: it's about it's everything that's going in and the quality overall. 222 00:10:31,160 --> 00:10:33,440 Speaker 3: That is really the take home message here. You can't 223 00:10:33,559 --> 00:10:35,840 Speaker 3: just do one thing and hope that it does one thing. 224 00:10:35,960 --> 00:10:39,079 Speaker 3: There's so many factors that influence so many things within 225 00:10:39,160 --> 00:10:39,600 Speaker 3: our diet. 226 00:10:40,160 --> 00:10:42,960 Speaker 2: There is, and I think one of the reasons as nutritionist, 227 00:10:42,960 --> 00:10:45,679 Speaker 2: as dietitians, and of course there are some people that 228 00:10:45,920 --> 00:10:47,880 Speaker 2: may or may not tolerate dairy and we're going to 229 00:10:47,920 --> 00:10:50,800 Speaker 2: talk about some of the specificity in different types of 230 00:10:50,880 --> 00:10:53,360 Speaker 2: milk in a minute like a two and for people 231 00:10:53,400 --> 00:10:56,760 Speaker 2: who that may be worth a try. 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 00:10:59,720 --> 00:11:02,040 Speaker 2: as a nutrient dense food. You know, we talk about 234 00:11:02,040 --> 00:11:05,240 Speaker 2: it in terms of calcium, but it's not just the calcium, 235 00:11:05,280 --> 00:11:07,560 Speaker 2: which is crucial for bone health, particularly as we move 236 00:11:07,640 --> 00:11:11,400 Speaker 2: through our sort of particularly postmenopausal years for women, or 237 00:11:11,480 --> 00:11:14,280 Speaker 2: growth or younger years and children. But it's what we 238 00:11:14,400 --> 00:11:16,839 Speaker 2: know about dairy is it's the synergistic effect of the 239 00:11:17,000 --> 00:11:19,800 Speaker 2: range of nutrients that are naturally occurring. It's got eleven 240 00:11:19,840 --> 00:11:21,319 Speaker 2: different nutrients that adult. 241 00:11:21,040 --> 00:11:25,199 Speaker 4: From both children need, so things like phosphorus, magnesium, protein, 242 00:11:25,400 --> 00:11:28,160 Speaker 4: vitamin nice and you know, a whole range of different 243 00:11:28,240 --> 00:11:30,400 Speaker 4: vitamin and vitamin B too. I should say, you know, 244 00:11:30,640 --> 00:11:34,160 Speaker 4: huge numbers that work synergistically as a health promoting effect. 245 00:11:34,679 --> 00:11:37,559 Speaker 4: So you know, I'm like saying, for example, more formulated 246 00:11:37,600 --> 00:11:40,240 Speaker 4: food which throws all these different ingredients in and hopes 247 00:11:40,280 --> 00:11:42,959 Speaker 4: for the best. It's a naturally occurring mix where you 248 00:11:43,080 --> 00:11:45,719 Speaker 4: get a number of cellular health benefits from consuming it 249 00:11:45,800 --> 00:11:49,040 Speaker 4: as a whole food. So I think that's why we 250 00:11:49,360 --> 00:11:51,400 Speaker 4: you know, like it because it takes so many nutrient 251 00:11:51,520 --> 00:11:54,880 Speaker 4: boxes in such a small amount of food. So certainly, 252 00:11:55,080 --> 00:11:57,439 Speaker 4: you know, as a dietician, unless people have a personal 253 00:11:57,559 --> 00:11:59,920 Speaker 4: preference not to, it's always my ghost. 254 00:12:00,080 --> 00:12:01,679 Speaker 1: I certainly you have it myself. 255 00:12:02,200 --> 00:12:04,079 Speaker 2: You skim type milk because I grew up in the 256 00:12:04,200 --> 00:12:07,480 Speaker 2: sort of lower fat generation and my boy is absolutely 257 00:12:07,520 --> 00:12:09,599 Speaker 2: they're a bit laptose in tolerance, so they'll to go 258 00:12:09,679 --> 00:12:12,959 Speaker 2: to those ones. But you know, it's important to understand 259 00:12:13,040 --> 00:12:16,160 Speaker 2: that the benefits of a whole food tend to outweigh 260 00:12:16,160 --> 00:12:19,839 Speaker 2: any negatives. But what we wanted to really get into today, wean, 261 00:12:20,120 --> 00:12:22,319 Speaker 2: is that there's such a wide range of milks out 262 00:12:22,400 --> 00:12:25,200 Speaker 2: there to cater for so many different DIACROE requirements. Even 263 00:12:25,240 --> 00:12:28,040 Speaker 2: in the dairy space, you know, there's high calcium, there's 264 00:12:28,120 --> 00:12:30,199 Speaker 2: low fat, and there is the range of a two 265 00:12:30,320 --> 00:12:32,880 Speaker 2: milk in which the protein base has a very different 266 00:12:33,000 --> 00:12:36,439 Speaker 2: makeup and hence maybe more suitable for those who have 267 00:12:36,760 --> 00:12:40,360 Speaker 2: sensitive digestion. And of course you are a gut health expert, 268 00:12:40,480 --> 00:12:43,240 Speaker 2: so there's no one better than to explain to us 269 00:12:43,360 --> 00:12:46,640 Speaker 2: the difference between the A one and A two proteins 270 00:12:46,640 --> 00:12:47,840 Speaker 2: when you look at dairy milk. 271 00:12:48,520 --> 00:12:50,640 Speaker 3: Well, thank you very much, Susie. And I think this 272 00:12:50,800 --> 00:12:53,079 Speaker 3: is a really good second segment for the show because 273 00:12:53,080 --> 00:12:54,880 Speaker 3: I think a lot of people have heard about a 274 00:12:55,040 --> 00:12:58,040 Speaker 3: two milk, but when you ask the average consumer, and 275 00:12:58,320 --> 00:13:00,160 Speaker 3: absolutely me a couple of years ago, if you ask 276 00:13:00,200 --> 00:13:01,880 Speaker 3: me what the difference between A one and a two 277 00:13:01,960 --> 00:13:04,240 Speaker 3: protein is, firstly I would have said to you, well, 278 00:13:04,240 --> 00:13:06,559 Speaker 3: I've heard about a two, but what's say one? And 279 00:13:06,679 --> 00:13:08,360 Speaker 3: secondly I wouldn't have been able to tell you. I 280 00:13:08,400 --> 00:13:10,480 Speaker 3: would have gone as far as milk has protein in it, 281 00:13:10,559 --> 00:13:13,040 Speaker 3: and that's pretty much all that I knew. So when 282 00:13:13,080 --> 00:13:16,640 Speaker 3: we look at the composition of milk overall, milk is 283 00:13:16,720 --> 00:13:19,520 Speaker 3: mainly made up of water and some different types of 284 00:13:19,640 --> 00:13:22,360 Speaker 3: nutrients such as fat and protein as well. So the 285 00:13:22,440 --> 00:13:24,520 Speaker 3: bulb of milk is made up of water, but the 286 00:13:24,559 --> 00:13:27,240 Speaker 3: bulk of the solid I guess nutrients inside that are 287 00:13:27,360 --> 00:13:30,000 Speaker 3: leftose in standard milk, which is a form of milk sugar, 288 00:13:30,200 --> 00:13:32,120 Speaker 3: and that is something that a small percent of the 289 00:13:32,160 --> 00:13:36,280 Speaker 3: population struggle with to actually digest that component down. Milk 290 00:13:36,320 --> 00:13:39,000 Speaker 3: also has fat in it, varying levels of fat depending 291 00:13:39,040 --> 00:13:41,559 Speaker 3: on if you choose four cream, skim or you know, 292 00:13:41,600 --> 00:13:44,000 Speaker 3: there are some other different types of varying fat contents 293 00:13:44,040 --> 00:13:45,800 Speaker 3: on the market as well. Of course, we've got some 294 00:13:45,840 --> 00:13:48,680 Speaker 3: different types of minerals like calcium, and we've got protein 295 00:13:48,720 --> 00:13:50,640 Speaker 3: as well. And this is one of the reasons that 296 00:13:50,760 --> 00:13:52,760 Speaker 3: Susie and I love, you know, dairy milk, and why 297 00:13:52,840 --> 00:13:55,640 Speaker 3: we generally recommend our clients have dairy milk, particularly in 298 00:13:55,720 --> 00:13:57,760 Speaker 3: something like their coffee, which most people will have one 299 00:13:57,880 --> 00:14:00,440 Speaker 3: or two times a day, is because the standard coffee 300 00:14:00,480 --> 00:14:02,320 Speaker 3: with a standard cup of milk in it has about 301 00:14:02,360 --> 00:14:04,600 Speaker 3: eight to nine grams of protein, versus if you're doing 302 00:14:04,720 --> 00:14:07,920 Speaker 3: something unlike plant based milk, you're looking at maybe zero 303 00:14:08,200 --> 00:14:11,040 Speaker 3: to one two grams maximum in a plant based milk, 304 00:14:11,080 --> 00:14:13,480 Speaker 3: depending on the type of milk. Typically your almonds or 305 00:14:13,480 --> 00:14:15,880 Speaker 3: your oats generally have very little protein in there. So 306 00:14:16,000 --> 00:14:18,960 Speaker 3: we really do like dairy milk for the protein containing 307 00:14:19,040 --> 00:14:21,440 Speaker 3: capacity that it has. But there are a couple of 308 00:14:21,520 --> 00:14:24,720 Speaker 3: different types of proteins in dairy milk as well. Now, 309 00:14:24,840 --> 00:14:27,520 Speaker 3: caseine is one of the main proteins found in milk. 310 00:14:27,520 --> 00:14:30,040 Speaker 3: I think if people take protein powder, they'll be aware 311 00:14:30,080 --> 00:14:32,360 Speaker 3: that there's different types of protein powders, such as way 312 00:14:32,440 --> 00:14:35,880 Speaker 3: proteins such as casine protein. Now, the caseine that's found 313 00:14:35,960 --> 00:14:38,960 Speaker 3: in milk has two types of proteins present in it. 314 00:14:39,000 --> 00:14:42,160 Speaker 3: There's the A one and the A two type. Now, 315 00:14:42,240 --> 00:14:44,680 Speaker 3: most types of cow's milk that is available at the 316 00:14:44,720 --> 00:14:47,960 Speaker 3: supermarket has a combination of both the A one and 317 00:14:48,080 --> 00:14:51,280 Speaker 3: the A two bita k sine protein. Now, the A 318 00:14:51,520 --> 00:14:55,440 Speaker 3: two milk that come from cows actually is produced using 319 00:14:55,680 --> 00:14:58,800 Speaker 3: the A two protein only and no A one. So 320 00:14:58,920 --> 00:15:01,240 Speaker 3: A two milk has a TO protein in it, but 321 00:15:01,440 --> 00:15:03,920 Speaker 3: no A one, and historically when you look at how 322 00:15:04,400 --> 00:15:07,440 Speaker 3: milk has come from cows, all cows used to produce 323 00:15:07,560 --> 00:15:11,120 Speaker 3: only this A tow bea kine protein. However, at one 324 00:15:11,200 --> 00:15:14,600 Speaker 3: point the European cows went through this genetic change which 325 00:15:14,640 --> 00:15:17,640 Speaker 3: then created this A one protein as well, and this 326 00:15:17,760 --> 00:15:20,880 Speaker 3: has resulted in this type of mixed herding over time. 327 00:15:21,320 --> 00:15:23,560 Speaker 3: So the A one and A two proteins are actually 328 00:15:23,640 --> 00:15:26,240 Speaker 3: almost identical when you look at it from a scientific 329 00:15:26,480 --> 00:15:28,480 Speaker 3: kind of perspective, and you go right down to the 330 00:15:28,560 --> 00:15:31,160 Speaker 3: amino acids. Both of these A one and A two 331 00:15:31,240 --> 00:15:34,880 Speaker 3: proteins contain two hundred and nine amino acids. Now, the 332 00:15:35,080 --> 00:15:38,040 Speaker 3: difference between the A one and A two protein is 333 00:15:38,200 --> 00:15:40,800 Speaker 3: right on the sixty seventh amino acid in the chain. 334 00:15:40,840 --> 00:15:43,720 Speaker 3: So we're getting very very scientific at this point, Susie. 335 00:15:43,840 --> 00:15:46,120 Speaker 3: But I have a pointed purpose, I promise, And when 336 00:15:46,160 --> 00:15:49,360 Speaker 3: you look at this sixty seventh amino acid in that chain, 337 00:15:49,760 --> 00:15:51,920 Speaker 3: the difference between the A one and A two in 338 00:15:52,040 --> 00:15:54,760 Speaker 3: that exact point in the amino acid chain is that 339 00:15:54,880 --> 00:15:58,320 Speaker 3: the A one protein has a hissidine amino acid versus 340 00:15:58,400 --> 00:16:01,840 Speaker 3: the A two protein has a prolein amino acid. So 341 00:16:02,000 --> 00:16:04,800 Speaker 3: the difference between the A one and A two protein 342 00:16:04,960 --> 00:16:09,720 Speaker 3: is very, very very small, but this tiny variance within 343 00:16:09,840 --> 00:16:13,320 Speaker 3: the protein makeup can actually make a big difference to 344 00:16:13,400 --> 00:16:15,920 Speaker 3: the way that a lot of people feel when it 345 00:16:16,000 --> 00:16:18,880 Speaker 3: comes to their digestive system or their tummy I guess 346 00:16:18,920 --> 00:16:22,560 Speaker 3: symptoms that they're experiencing. So we indeed know, Susie, that 347 00:16:22,640 --> 00:16:25,240 Speaker 3: a lot of people do struggle to digest milk, particularly 348 00:16:25,240 --> 00:16:27,840 Speaker 3: if you've got certain types of backgrounds. We've come from 349 00:16:27,880 --> 00:16:30,360 Speaker 3: different countries such as myself. You know, my mum's Malaysian, 350 00:16:30,640 --> 00:16:32,800 Speaker 3: Me and my siblings are half Malaysian. I've always kind 351 00:16:32,800 --> 00:16:35,040 Speaker 3: of struggled with a little bit of lactose, my mum included, 352 00:16:35,120 --> 00:16:37,320 Speaker 3: so I've typically always grown up in soy milk. My 353 00:16:37,400 --> 00:16:39,680 Speaker 3: mum's been drinking A two milk for many, many years, 354 00:16:39,800 --> 00:16:42,000 Speaker 3: so we as a family sort of have a little 355 00:16:42,040 --> 00:16:44,400 Speaker 3: bit of a mild lactose intolerance. But there's some really 356 00:16:44,520 --> 00:16:47,120 Speaker 3: interesting research coming out around the A one and A 357 00:16:47,280 --> 00:16:50,520 Speaker 3: two protein and also things like lactose intolerances as well. 358 00:16:50,640 --> 00:16:52,080 Speaker 3: But let's get back to the A one and A 359 00:16:52,200 --> 00:16:54,600 Speaker 3: two protein first, Susie, because I think a lot of 360 00:16:54,680 --> 00:16:57,200 Speaker 3: our listeners are quite interested to hear some of this 361 00:16:57,320 --> 00:17:00,560 Speaker 3: emerging science around it. So there's actually been some really 362 00:17:00,560 --> 00:17:04,000 Speaker 3: good published research coming through lately that has shown that 363 00:17:04,160 --> 00:17:06,960 Speaker 3: the difference between these A one and A two proteins 364 00:17:07,040 --> 00:17:10,440 Speaker 3: may actually cause an inflammatory response. So some of this 365 00:17:10,520 --> 00:17:14,000 Speaker 3: published research suggests that the discomfort or the symptoms that 366 00:17:14,119 --> 00:17:16,920 Speaker 3: a lot of people feel an attribute to milk overall 367 00:17:17,520 --> 00:17:20,399 Speaker 3: may actually not be due to milk or lactose. It 368 00:17:20,440 --> 00:17:23,560 Speaker 3: may actually be due to this inflammatory response which is 369 00:17:23,680 --> 00:17:27,119 Speaker 3: created by this A one protein. So for some people, 370 00:17:27,520 --> 00:17:30,679 Speaker 3: not switching from normal milk to lactose free, but actually 371 00:17:30,720 --> 00:17:33,840 Speaker 3: switching from normal milk to an A two milk, which 372 00:17:33,880 --> 00:17:36,920 Speaker 3: is without the A one protein, can actually help to 373 00:17:37,040 --> 00:17:39,920 Speaker 3: relieve a lot of their symptoms because what the research 374 00:17:40,040 --> 00:17:43,360 Speaker 3: is actually pointing towards, Susie is that this A one 375 00:17:43,560 --> 00:17:47,960 Speaker 3: protein can actually cause this mild inflammation within the body, 376 00:17:48,160 --> 00:17:51,040 Speaker 3: which can then lead to things like digestive issues such 377 00:17:51,040 --> 00:17:55,280 Speaker 3: as wind, diarrhea, pain, bloating, and even constipation in some 378 00:17:55,440 --> 00:17:58,440 Speaker 3: people as well. So this A one BAA K sine 379 00:17:58,520 --> 00:18:03,560 Speaker 3: protein releases it's the opioid peptide beta casomorphine seven, So 380 00:18:03,600 --> 00:18:06,639 Speaker 3: we're going to call this BCM seven on digestin in 381 00:18:06,680 --> 00:18:09,320 Speaker 3: the tummy right and in contrast to that, the A 382 00:18:09,560 --> 00:18:13,960 Speaker 3: two limits the release of this BCM seven peptide, So 383 00:18:14,080 --> 00:18:17,280 Speaker 3: this BCM seven binds to some receptors in our gut 384 00:18:17,520 --> 00:18:20,480 Speaker 3: and that can then trigger inflammation. So the A one 385 00:18:20,680 --> 00:18:24,200 Speaker 3: protein free milk may solve some of these issues in 386 00:18:24,280 --> 00:18:27,359 Speaker 3: terms of inflammation and gut symptoms for some people because 387 00:18:27,359 --> 00:18:30,520 Speaker 3: it's just easier on their digestion in general. So A 388 00:18:30,680 --> 00:18:35,280 Speaker 3: one protein free milk comes from cows specifically chosen or 389 00:18:35,359 --> 00:18:39,320 Speaker 3: selected to produce only the milk with A two type 390 00:18:39,480 --> 00:18:42,600 Speaker 3: protein in there, so it is easier to digest the people. 391 00:18:42,920 --> 00:18:46,360 Speaker 3: So that is quite a mouthful, SUSI. There's a lot 392 00:18:46,400 --> 00:18:49,080 Speaker 3: of signs behind that, and it is new, it is emerging. 393 00:18:49,119 --> 00:18:51,560 Speaker 3: I'm not sure even a lot of dieticians in general 394 00:18:51,640 --> 00:18:54,359 Speaker 3: are really across this, but it is important for some 395 00:18:54,520 --> 00:18:57,120 Speaker 3: people to realize, hey, I don't tolerate milk very well, 396 00:18:57,400 --> 00:18:59,399 Speaker 3: and they've gone to lactose free and they're still like 397 00:18:59,480 --> 00:19:01,280 Speaker 3: it might be a bit better, but they're still actually 398 00:19:01,320 --> 00:19:03,920 Speaker 3: getting symptoms. So it's really important for us to understand 399 00:19:04,000 --> 00:19:06,920 Speaker 3: the difference or the variances between the A one and 400 00:19:07,000 --> 00:19:09,480 Speaker 3: the A two protein because some people can tolerate both 401 00:19:09,520 --> 00:19:12,359 Speaker 3: and have absolutely no issues where some people are actually 402 00:19:12,480 --> 00:19:15,880 Speaker 3: quite sensitive and might need something like A two milk 403 00:19:15,920 --> 00:19:19,479 Speaker 3: which has that A one protein removed because in their bodies, 404 00:19:19,560 --> 00:19:22,800 Speaker 3: that A one protein might actually promote that or trigger 405 00:19:22,880 --> 00:19:26,520 Speaker 3: that inflammation that that BCM seven can tend to release 406 00:19:26,600 --> 00:19:29,800 Speaker 3: in some people, and then that then triggers their digestive symptoms. 407 00:19:29,880 --> 00:19:32,080 Speaker 3: So I think the bottom line here is Suzy that 408 00:19:32,720 --> 00:19:35,000 Speaker 3: A two milk it's real milk, right, It's real. It's 409 00:19:35,040 --> 00:19:38,400 Speaker 3: good quality milk. It's produced from cows that only produce 410 00:19:38,520 --> 00:19:41,840 Speaker 3: the A two protein and no A one protein. So 411 00:19:41,960 --> 00:19:44,639 Speaker 3: that's basically the difference between a two milk, or the 412 00:19:44,680 --> 00:19:47,160 Speaker 3: difference between the A two and the A one proteins. 413 00:19:47,160 --> 00:19:48,879 Speaker 3: There is a lot of science behind it, but I 414 00:19:48,920 --> 00:19:51,159 Speaker 3: hope that I was able to break it down for 415 00:19:51,240 --> 00:19:55,800 Speaker 3: our listeners today in a easily digestible form. SUSI no 416 00:19:56,040 --> 00:19:56,800 Speaker 3: pun intended. 417 00:19:57,960 --> 00:20:01,360 Speaker 2: What I will say is, you know, I find fascinating. 418 00:20:01,640 --> 00:20:05,200 Speaker 2: So I studied or finished my degree in about two thousand. 419 00:20:06,320 --> 00:20:10,280 Speaker 2: The profound difference in the specificity of nutrition I have 420 00:20:10,400 --> 00:20:14,360 Speaker 2: observed in that time is so interesting, and I think 421 00:20:14,359 --> 00:20:17,440 Speaker 2: it's only going to expand because you know, for example, 422 00:20:17,560 --> 00:20:20,159 Speaker 2: going back twenty years, we knew that there were all 423 00:20:20,200 --> 00:20:23,280 Speaker 2: these people who would report irritable bowel like symptoms, and 424 00:20:23,560 --> 00:20:25,359 Speaker 2: often people would just write it off and say it's 425 00:20:25,359 --> 00:20:28,359 Speaker 2: stress or you know, this is very sensitive. And then 426 00:20:28,440 --> 00:20:30,480 Speaker 2: now you know there's a whole science of fod MAP 427 00:20:30,520 --> 00:20:33,920 Speaker 2: intolerance that has expanded in recent years. So I think 428 00:20:33,960 --> 00:20:36,960 Speaker 2: as scientific advancements developed, they're going to come to understand 429 00:20:37,040 --> 00:20:39,760 Speaker 2: a lot more like the individual differences in proteins and 430 00:20:39,840 --> 00:20:42,560 Speaker 2: milks and how they can affect individuals. So I think 431 00:20:42,560 --> 00:20:45,199 Speaker 2: it's just a really exciting time because as science improves, 432 00:20:45,240 --> 00:20:48,080 Speaker 2: so tutors our individual understanding of people, and then we 433 00:20:48,160 --> 00:20:51,240 Speaker 2: can optimize and maximize nutrition. So, for example, if you 434 00:20:51,320 --> 00:20:53,280 Speaker 2: do have a sensitivity and find that your toming is 435 00:20:53,320 --> 00:20:55,280 Speaker 2: better on H two milk, well then all of a 436 00:20:55,280 --> 00:20:57,560 Speaker 2: sudden you can go back to consuming a whole nutrient 437 00:20:57,720 --> 00:21:00,600 Speaker 2: dense food as opposed to eliminating it from your and 438 00:21:00,720 --> 00:21:03,520 Speaker 2: being at risk of all kinds of nutrient deficiency. So 439 00:21:03,920 --> 00:21:06,040 Speaker 2: I think it's just watched this space because it takes 440 00:21:06,160 --> 00:21:08,760 Speaker 2: years to develop the data. Even though we've observed people 441 00:21:08,920 --> 00:21:11,600 Speaker 2: have gut issues off the back of dairy for some time, 442 00:21:11,720 --> 00:21:13,480 Speaker 2: and we'll just come to understand more and more in 443 00:21:13,560 --> 00:21:16,080 Speaker 2: this area, particularly when it comes to order immune disease 444 00:21:16,160 --> 00:21:17,639 Speaker 2: and duck functions. 445 00:21:17,720 --> 00:21:20,840 Speaker 1: So watch this space. But that leads us to lean 446 00:21:21,080 --> 00:21:22,640 Speaker 1: a very common. 447 00:21:22,640 --> 00:21:25,800 Speaker 2: Listener question that we have and again when we haven't 448 00:21:25,960 --> 00:21:27,440 Speaker 2: discussed any great detail. 449 00:21:27,640 --> 00:21:30,960 Speaker 1: So you know, I regularly feel bloated after drinking milk. 450 00:21:31,520 --> 00:21:34,760 Speaker 2: Should I be having laptose free or if my tummy 451 00:21:34,920 --> 00:21:37,680 Speaker 2: is just sensitive, what is the best type of milk? 452 00:21:37,760 --> 00:21:39,920 Speaker 1: Because one in four Australians will. 453 00:21:39,960 --> 00:21:43,960 Speaker 2: Actually experience self diagnosed or clinically diagnosed intolerance to milk. 454 00:21:44,400 --> 00:21:46,080 Speaker 1: So again I'm going to hand to you because it's 455 00:21:46,160 --> 00:21:47,440 Speaker 1: much more your area than mine. 456 00:21:47,800 --> 00:21:49,560 Speaker 2: But if someone comes to you and says they're feeling 457 00:21:49,600 --> 00:21:52,560 Speaker 2: bloated after milk, what is your sort of recommendations to 458 00:21:52,840 --> 00:21:54,399 Speaker 2: understand what's going on in their tummy? 459 00:21:55,080 --> 00:21:57,320 Speaker 3: Yeah, and I guess one of the hardest aspects around 460 00:21:57,440 --> 00:21:59,840 Speaker 3: in tolerance is is that there's no test for these 461 00:22:00,040 --> 00:22:02,280 Speaker 3: things when you've got allergies, Like there's a lot of 462 00:22:02,359 --> 00:22:04,600 Speaker 3: testing and a lot of medical you know, blood tests 463 00:22:04,640 --> 00:22:06,399 Speaker 3: and procedures that we can go to to kind of 464 00:22:06,480 --> 00:22:08,800 Speaker 3: try and find what is the what is the allergy? 465 00:22:08,840 --> 00:22:10,680 Speaker 3: And we have to completely avoid it the thing with 466 00:22:10,760 --> 00:22:13,720 Speaker 3: intolerance is we can't really do blood tests for them. Indeed, 467 00:22:13,760 --> 00:22:16,240 Speaker 3: there are a lot of blood tests out there for intolerances, 468 00:22:16,320 --> 00:22:19,040 Speaker 3: but there's no real scientific evidence for that. Really, what 469 00:22:19,240 --> 00:22:22,520 Speaker 3: the gold standard I guess way to I guess diagnose 470 00:22:22,560 --> 00:22:24,760 Speaker 3: intolerances or figure out if you have them is really 471 00:22:24,800 --> 00:22:26,760 Speaker 3: what we would call like an exclusion diet, like you 472 00:22:26,880 --> 00:22:28,400 Speaker 3: kind of take it out of your diet for a while, 473 00:22:28,720 --> 00:22:31,160 Speaker 3: reintroduce it, and see if your symptoms are any better 474 00:22:31,280 --> 00:22:33,960 Speaker 3: or any worse from that. So a lot of people 475 00:22:34,080 --> 00:22:36,000 Speaker 3: do struggle with staring milk. You know, a lot of 476 00:22:36,040 --> 00:22:38,320 Speaker 3: people say, I get I get quite bloated, I get 477 00:22:38,400 --> 00:22:40,680 Speaker 3: quite gas. Yeah, I get you know, terrible diarrhea, or 478 00:22:40,720 --> 00:22:42,320 Speaker 3: maybe it goes the opposite way and you get quite 479 00:22:42,359 --> 00:22:44,760 Speaker 3: bad constipation with it. So if you find that you're 480 00:22:44,840 --> 00:22:48,000 Speaker 3: somebody with digestive issues, what I would say that you 481 00:22:48,160 --> 00:22:49,480 Speaker 3: just want to do a little bit of sort of 482 00:22:49,520 --> 00:22:51,879 Speaker 3: like a mini experiment on yourself because there's a lot 483 00:22:51,920 --> 00:22:53,960 Speaker 3: of things that could be going on. You know, is 484 00:22:54,040 --> 00:22:56,240 Speaker 3: it a milk allergy? And for a lot of people, 485 00:22:56,400 --> 00:22:58,800 Speaker 3: they would know that a milk allergy really happens with 486 00:22:59,080 --> 00:23:01,200 Speaker 3: young children, like you know, pretty early on, if you've 487 00:23:01,200 --> 00:23:03,240 Speaker 3: got an allergy to milk, and it's called CNP a 488 00:23:03,320 --> 00:23:06,320 Speaker 3: cow's milk protein allergy. So a milk intolerance is very 489 00:23:06,320 --> 00:23:08,440 Speaker 3: different to a milk allergy, which is very different to 490 00:23:08,520 --> 00:23:11,560 Speaker 3: a lactose intolerance. And then what if it's not lactose. 491 00:23:11,640 --> 00:23:14,119 Speaker 3: What if it's this a one protein that you're actually 492 00:23:14,160 --> 00:23:16,920 Speaker 3: intolerant to. So let's go through I guess the differences 493 00:23:17,640 --> 00:23:21,119 Speaker 3: between those. I guess intolerance is susy to help our 494 00:23:21,200 --> 00:23:24,200 Speaker 3: listeners work out what it may be, because it's no 495 00:23:24,640 --> 00:23:26,280 Speaker 3: like we can't jump on a call with a client 496 00:23:26,359 --> 00:23:28,920 Speaker 3: and say, definitely, this is definitely that, because the reality 497 00:23:29,080 --> 00:23:32,600 Speaker 3: is that we all react differently with intolerances. It's also 498 00:23:32,880 --> 00:23:35,320 Speaker 3: based on the threshold of how much you can tolerate. 499 00:23:35,520 --> 00:23:38,160 Speaker 3: So if you're a little bit sensitive to milk, for example, 500 00:23:38,480 --> 00:23:40,880 Speaker 3: you could have a whole cup and have terrible symptoms, 501 00:23:41,080 --> 00:23:42,560 Speaker 3: Yet if you just had a quarter of a cup 502 00:23:42,640 --> 00:23:44,520 Speaker 3: or a third of a cup, you might actually be okay. 503 00:23:44,840 --> 00:23:47,359 Speaker 3: So it's also due to a thresholder and amount for 504 00:23:47,400 --> 00:23:50,320 Speaker 3: a lot of people with intolerances as well. Now, the 505 00:23:50,400 --> 00:23:53,879 Speaker 3: difference between what a milk intolerance is, it's very different 506 00:23:53,880 --> 00:23:56,120 Speaker 3: to a milk allergy. Again, with a milk allergy, you're 507 00:23:56,160 --> 00:23:58,359 Speaker 3: having an immune reaction. You really can't have any of 508 00:23:58,400 --> 00:23:59,920 Speaker 3: that milk, like you're going to have a big reaction 509 00:24:00,160 --> 00:24:04,000 Speaker 3: from any amount versus a milk intolerance usually involves the 510 00:24:04,119 --> 00:24:07,359 Speaker 3: digestive system, so it involves the tummy, and milk allergy 511 00:24:07,480 --> 00:24:10,960 Speaker 3: is an immune response, and milk intolerance is a digestive response, 512 00:24:11,119 --> 00:24:13,959 Speaker 3: and it is generally due to the milk sugar lactose 513 00:24:14,200 --> 00:24:16,800 Speaker 3: and not having enough of what we call lactase, which 514 00:24:16,880 --> 00:24:18,880 Speaker 3: is the enzyme in the body that helps to break 515 00:24:18,960 --> 00:24:21,760 Speaker 3: down the lactose and milk. Indeed, you can take tablets 516 00:24:21,760 --> 00:24:24,920 Speaker 3: such as lactase tablets which can help you break down 517 00:24:25,000 --> 00:24:27,840 Speaker 3: that enzyme every time you had something containing dairy. But 518 00:24:27,960 --> 00:24:30,199 Speaker 3: let's be honest, Suzi, like, have I given those lactase 519 00:24:30,200 --> 00:24:32,760 Speaker 3: tablets to some of my clients, Absolutely, but more for 520 00:24:32,880 --> 00:24:35,639 Speaker 3: those catered events where they can't get around it or 521 00:24:35,640 --> 00:24:37,920 Speaker 3: they're not sure what products have, you know, milk and 522 00:24:38,000 --> 00:24:39,840 Speaker 3: cream and that sort of thing in them. It's not 523 00:24:39,920 --> 00:24:42,560 Speaker 3: something that's really practical to be doing every single day, 524 00:24:43,240 --> 00:24:45,720 Speaker 3: just to be taking these lactase tablets. So that's sort 525 00:24:45,720 --> 00:24:48,320 Speaker 3: of the difference between a milk intolerance. And then, like 526 00:24:48,400 --> 00:24:51,040 Speaker 3: I was saying, the lactose intolerance is this sugar that 527 00:24:51,200 --> 00:24:53,520 Speaker 3: is naturally found in milk. That's what a lot of 528 00:24:53,560 --> 00:24:56,280 Speaker 3: people lack that enzyme lactase. So it's not that they 529 00:24:56,320 --> 00:24:58,560 Speaker 3: don't have any of it, they just for most people 530 00:24:58,720 --> 00:25:01,560 Speaker 3: lack enough of those enzyme to break down the amount 531 00:25:01,680 --> 00:25:04,280 Speaker 3: or the load of the lactose that they're having. And 532 00:25:04,400 --> 00:25:06,800 Speaker 3: if they don't have enough of the lactase enzymes and 533 00:25:06,880 --> 00:25:10,040 Speaker 3: their threshold goes over that, that generally results in quite 534 00:25:10,119 --> 00:25:12,879 Speaker 3: bad what we will call gastro symptoms, such as you know, 535 00:25:13,600 --> 00:25:16,720 Speaker 3: really bad diarrhea, really bad bloating, really bad pain, really 536 00:25:16,800 --> 00:25:19,640 Speaker 3: bad wind. So a lot of people can consume lactose 537 00:25:19,720 --> 00:25:22,800 Speaker 3: free products, which are normal dairy products which generally just 538 00:25:22,880 --> 00:25:25,480 Speaker 3: have the lactase enzymes added in there. So if you 539 00:25:25,560 --> 00:25:28,359 Speaker 3: read the nutritional labels, it generally will say something like 540 00:25:28,480 --> 00:25:32,320 Speaker 3: the normal components of milk or yogurt plus lactase enzymes. 541 00:25:32,359 --> 00:25:35,600 Speaker 3: So that's helping. That lactase enzyme is helping people break 542 00:25:35,680 --> 00:25:38,000 Speaker 3: down the lactose in that food, so they're much able 543 00:25:38,080 --> 00:25:41,919 Speaker 3: to tolerate it like normal people with enough lactase enzymes Now, 544 00:25:42,000 --> 00:25:44,120 Speaker 3: what if it's not lactose? Right? What if you're having 545 00:25:44,320 --> 00:25:47,239 Speaker 3: dairy products such as milk or yogurt, and you've gone, oh, 546 00:25:47,280 --> 00:25:48,920 Speaker 3: I don't really tolerate this so well, I'm getting a 547 00:25:48,960 --> 00:25:52,240 Speaker 3: lot of symptoms. You go then to a lactose free variety, right, 548 00:25:52,680 --> 00:25:54,560 Speaker 3: and you're like, well, it might be a little bit better, 549 00:25:54,720 --> 00:25:56,520 Speaker 3: but I'm still getting symptoms. I hear that a lot 550 00:25:56,560 --> 00:25:58,880 Speaker 3: from clients, ZUZI there. So I'm drinking lactose free milk. 551 00:25:59,200 --> 00:26:00,720 Speaker 3: I still get a bit of symptoms, like I still 552 00:26:00,760 --> 00:26:02,520 Speaker 3: get wind, I still get floating, I still get a 553 00:26:02,520 --> 00:26:04,560 Speaker 3: bit of pain, but as nowhere near as bad. So 554 00:26:04,680 --> 00:26:07,320 Speaker 3: I stick to the lactose free variety. So what if 555 00:26:07,359 --> 00:26:09,760 Speaker 3: it's not lactose? My question to you is, what if 556 00:26:09,760 --> 00:26:12,639 Speaker 3: it's this a one protein that you're actually sensitive to. So, 557 00:26:12,760 --> 00:26:14,879 Speaker 3: as I was saying before, Susie, some of the recent 558 00:26:14,960 --> 00:26:18,520 Speaker 3: studies suggests that this sensitivity to milk might not actually 559 00:26:18,600 --> 00:26:22,200 Speaker 3: be lactose. It might actually be related to the milk protein. 560 00:26:22,400 --> 00:26:24,840 Speaker 3: And in some of the scientific tests, what we're seeing 561 00:26:25,400 --> 00:26:28,600 Speaker 3: is that this a one BEAA casine protein is more 562 00:26:28,680 --> 00:26:33,840 Speaker 3: significantly linked to abdominal pain and this inflammatory response versus 563 00:26:33,960 --> 00:26:36,639 Speaker 3: the milk protein in a two beater caseine, So it's 564 00:26:36,680 --> 00:26:39,719 Speaker 3: this a one protein that's being linked to a lot 565 00:26:39,800 --> 00:26:43,280 Speaker 3: of these symptoms that people are experiencing that we typically 566 00:26:43,359 --> 00:26:46,840 Speaker 3: always thought was caused by or associated with the lactose intolerance. 567 00:26:46,880 --> 00:26:49,560 Speaker 3: So if you're someone out there where lactose free dairy 568 00:26:49,720 --> 00:26:52,560 Speaker 3: doesn't really work for you, or it might be helping, 569 00:26:52,800 --> 00:26:56,160 Speaker 3: but you're still getting symptoms, that's where we would absolutely 570 00:26:56,280 --> 00:26:59,600 Speaker 3: suggest trying something like and A two milk because it's 571 00:26:59,640 --> 00:27:02,920 Speaker 3: got that a one ba k sine protein removed, which 572 00:27:03,000 --> 00:27:05,280 Speaker 3: is what we're seeing a lot of people reacting to. 573 00:27:05,680 --> 00:27:08,800 Speaker 3: So I guess that's the difference between a milk intolerance 574 00:27:09,000 --> 00:27:12,159 Speaker 3: and then an intolerance to this a one bead k 575 00:27:12,320 --> 00:27:15,840 Speaker 3: sine protein. So there is actually a difference between normal 576 00:27:15,880 --> 00:27:18,320 Speaker 3: a two milk. And then there's also a two milk 577 00:27:18,320 --> 00:27:21,040 Speaker 3: which is lactose free, which is also certified by a 578 00:27:21,119 --> 00:27:25,360 Speaker 3: Monas University lowfodmap program, So there is a lactose free 579 00:27:25,480 --> 00:27:27,720 Speaker 3: version of a two milk as well. There's a skin version, 580 00:27:27,720 --> 00:27:29,919 Speaker 3: there's a full cream version of a two milk as well. 581 00:27:29,920 --> 00:27:32,879 Speaker 3: There's many different varieties. But if you're definitely somebody that 582 00:27:33,160 --> 00:27:36,639 Speaker 3: knows that they struggle regularly with gastro symptoms from dairy. 583 00:27:36,920 --> 00:27:40,200 Speaker 3: I absolutely think it's worth a trial, and like all things, 584 00:27:40,280 --> 00:27:41,919 Speaker 3: you can't just do it for like as a one 585 00:27:41,960 --> 00:27:43,760 Speaker 3: off thing and hope that it helps. I would really 586 00:27:43,800 --> 00:27:46,199 Speaker 3: be doing it over the course of I'd do at 587 00:27:46,320 --> 00:27:49,119 Speaker 3: least three to five days, Susie, and don't change anything 588 00:27:49,160 --> 00:27:50,919 Speaker 3: else in your diet as well. I think what happens 589 00:27:50,920 --> 00:27:54,159 Speaker 3: when people are experiencing symptoms from a gastro perspective, they 590 00:27:54,280 --> 00:27:55,879 Speaker 3: change a lot of things at once, Like they might 591 00:27:56,000 --> 00:27:58,639 Speaker 3: change their milk and then change the type of breakfast 592 00:27:58,680 --> 00:28:00,639 Speaker 3: that they're having, and then they're like, like, oh, is 593 00:28:00,720 --> 00:28:02,679 Speaker 3: it some of this fruit that's given me symptoms too? 594 00:28:02,800 --> 00:28:04,840 Speaker 3: Maybe it's the lunch that I'm having, Maybe it's bread. 595 00:28:05,160 --> 00:28:06,960 Speaker 3: So they change a whole lot of things at once 596 00:28:07,040 --> 00:28:09,359 Speaker 3: and they feel better, but they actually don't know what 597 00:28:09,560 --> 00:28:11,720 Speaker 3: it was, right, So I'm always a big advocate of 598 00:28:11,800 --> 00:28:14,960 Speaker 3: only changing one thing. So if you're getting digestive symptoms, 599 00:28:15,400 --> 00:28:17,480 Speaker 3: try a two milk and try that for a good 600 00:28:17,600 --> 00:28:19,720 Speaker 3: three to five days, if not a week before you 601 00:28:19,840 --> 00:28:22,639 Speaker 3: sort of assess where are my symptoms at now? Now 602 00:28:22,680 --> 00:28:24,719 Speaker 3: I have something that you've tried didn't have any benefit, 603 00:28:24,840 --> 00:28:27,040 Speaker 3: add it back in. Like if you're still experiencing the 604 00:28:27,119 --> 00:28:29,840 Speaker 3: symptoms and you took out bread, for example, add bread 605 00:28:29,960 --> 00:28:32,239 Speaker 3: back in and then take out something else and then 606 00:28:32,359 --> 00:28:35,160 Speaker 3: try a two milk and then if your symptoms are gone, great, 607 00:28:35,320 --> 00:28:37,000 Speaker 3: we know it's a two milk, but if it's not 608 00:28:37,160 --> 00:28:39,360 Speaker 3: a two milk, add normal milk back in and then 609 00:28:39,440 --> 00:28:42,000 Speaker 3: maybe try a two lactose free for example. So you 610 00:28:42,120 --> 00:28:44,320 Speaker 3: always want to take out and then put back in 611 00:28:44,600 --> 00:28:46,400 Speaker 3: if you feel that it didn't make any sort of 612 00:28:46,440 --> 00:28:48,719 Speaker 3: significant difference to your diet, because I think a lot 613 00:28:48,720 --> 00:28:51,840 Speaker 3: of people are taking too many things out being super confused. 614 00:28:51,880 --> 00:28:54,640 Speaker 3: I don't really know what it is, or the opposite, 615 00:28:54,640 --> 00:28:56,440 Speaker 3: where they're ending up with this list of things like 616 00:28:56,600 --> 00:28:59,160 Speaker 3: thirty five different types of foods and drinks that they 617 00:28:59,200 --> 00:29:01,959 Speaker 3: can't tolerate, and ninety percent of them they actually can. 618 00:29:02,080 --> 00:29:04,040 Speaker 3: It's just a small thing in there that they're actually 619 00:29:04,120 --> 00:29:06,440 Speaker 3: intolerant too, but they don't know because they took so 620 00:29:06,600 --> 00:29:09,600 Speaker 3: many things out at once. So simple is the name 621 00:29:09,640 --> 00:29:11,520 Speaker 3: of the game when it comes to trying to I 622 00:29:11,560 --> 00:29:15,239 Speaker 3: guess investigate those intolerances and definitely working one on one 623 00:29:15,280 --> 00:29:17,640 Speaker 3: with a dietician as well, Susie. It's a really complex 624 00:29:17,760 --> 00:29:20,360 Speaker 3: area and because a lot of these trials you want 625 00:29:20,360 --> 00:29:23,320 Speaker 3: to be doing for three, five, seven days, you actually 626 00:29:23,400 --> 00:29:25,800 Speaker 3: can end up with some quite bad nutrient deficiencies. When 627 00:29:25,800 --> 00:29:27,920 Speaker 3: you think about it, If you've got quite bad intolerances 628 00:29:28,120 --> 00:29:30,000 Speaker 3: and you don't really know what it is, you could 629 00:29:30,040 --> 00:29:32,600 Speaker 3: be excluding a whole range of really quality of food 630 00:29:32,640 --> 00:29:35,760 Speaker 3: groups for a long time, you know, weeks, if not months. 631 00:29:36,000 --> 00:29:37,640 Speaker 3: So I think it's really important to be working with 632 00:29:37,720 --> 00:29:40,360 Speaker 3: a dietitian to ensure that you're getting those nutrients from 633 00:29:40,520 --> 00:29:43,880 Speaker 3: other foods if you are choosing to exclude things from 634 00:29:43,960 --> 00:29:46,600 Speaker 3: your diet, to work out what you are actually intolerant too. 635 00:29:47,440 --> 00:29:49,680 Speaker 2: And it just shows that it's a really complicated area, 636 00:29:49,800 --> 00:29:52,040 Speaker 2: so you really want to be working with a dietitian 637 00:29:52,120 --> 00:29:55,120 Speaker 2: who has expertise in gut and digestive health. But I 638 00:29:55,160 --> 00:29:57,560 Speaker 2: will also say that the good thing about a too 639 00:29:57,640 --> 00:30:00,160 Speaker 2: milk is that it's available across all super much. It's 640 00:30:00,200 --> 00:30:03,360 Speaker 2: including old which makes it easier because there's nothing worse 641 00:30:03,400 --> 00:30:05,600 Speaker 2: so being recommending a product that you can't get Nauda 642 00:30:05,640 --> 00:30:08,200 Speaker 2: if that's where clients shop, So that's the good thing 643 00:30:08,240 --> 00:30:11,480 Speaker 2: about that product as well, all Right, Leanne Well that 644 00:30:11,600 --> 00:30:14,680 Speaker 2: brings us to the Nutrition Couch thanks to our episode 645 00:30:14,760 --> 00:30:18,320 Speaker 2: partner A two Milk and if you have anything more 646 00:30:18,360 --> 00:30:20,640 Speaker 2: you'd like to hear about this area. Perhaps you haven't 647 00:30:20,680 --> 00:30:23,000 Speaker 2: been sure if your milk needs looking at, or you've 648 00:30:23,000 --> 00:30:25,120 Speaker 2: been avoiding milk for some time, or you're worried that 649 00:30:25,200 --> 00:30:27,440 Speaker 2: you're not having dairy milk and missing out on the 650 00:30:27,520 --> 00:30:30,000 Speaker 2: key nutrients but a little bit right about your tummy. 651 00:30:30,480 --> 00:30:33,480 Speaker 2: Go to atomilk dot com dot au for much more 652 00:30:33,640 --> 00:30:36,840 Speaker 2: detail on all of these areas that we've chatted about today. 653 00:30:37,400 --> 00:30:38,320 Speaker 2: Please get telling your. 654 00:30:38,200 --> 00:30:38,920 Speaker 1: Friends about us. 655 00:30:39,040 --> 00:30:42,360 Speaker 2: Our recent events are live to sale on our website 656 00:30:42,400 --> 00:30:44,720 Speaker 2: at the Nutritioncouch dot com and we will see you 657 00:30:44,800 --> 00:30:47,440 Speaker 2: on Wednesday for a regular midweek motivational drop. 658 00:30:47,520 --> 00:30:49,320 Speaker 3: Thanks for listening, catch you guys next week.