1 00:00:01,320 --> 00:00:04,360 Speaker 1: Do you occasionally enjoy a diet soft drink or maybe 2 00:00:04,400 --> 00:00:07,480 Speaker 1: some sugar free gum. Low sugar and diet foods have 3 00:00:07,520 --> 00:00:09,640 Speaker 1: been around for some time, and while there are more 4 00:00:09,720 --> 00:00:12,760 Speaker 1: natural sweeteners available, there are still a handful of popular 5 00:00:12,800 --> 00:00:15,600 Speaker 1: foods that are sweetened with a spartanan, a sweetener that 6 00:00:15,640 --> 00:00:19,680 Speaker 1: the World Health Organization has declared a possible custynogym. On 7 00:00:19,720 --> 00:00:22,640 Speaker 1: today's episode of The Nutrition Couch, we share the latest 8 00:00:22,680 --> 00:00:25,840 Speaker 1: research about a spartanm and our health and the foods 9 00:00:25,880 --> 00:00:29,000 Speaker 1: that still use this sweetener. Hi, I'm Sussi Burrow and 10 00:00:29,040 --> 00:00:31,680 Speaker 1: I'm Liam Wood, and together we bring you The Nutrition Couch, 11 00:00:31,800 --> 00:00:33,720 Speaker 1: the weekly podcast that keeps you up to date with 12 00:00:33,800 --> 00:00:35,839 Speaker 1: everything you need to know in the world of nutrition 13 00:00:36,360 --> 00:00:38,960 Speaker 1: as well as artificial sweetness. We thought it was time 14 00:00:39,040 --> 00:00:42,800 Speaker 1: to talk about the health benefits associated with magnesium. We 15 00:00:42,840 --> 00:00:45,520 Speaker 1: have a delicious and pretty healthy new seasoning to try, 16 00:00:45,880 --> 00:00:48,480 Speaker 1: and our listener question is all about how to eat 17 00:00:48,520 --> 00:00:50,760 Speaker 1: if you're a shift work up. So to kick us 18 00:00:50,800 --> 00:00:53,920 Speaker 1: off today, leanne I came across a study. It was 19 00:00:54,040 --> 00:00:56,480 Speaker 1: repeated or talked about on news dot com dot au, 20 00:00:56,840 --> 00:00:59,600 Speaker 1: but it specifically looked at the effect of high intakes 21 00:00:59,600 --> 00:01:03,800 Speaker 1: of a or artificial sweetener nine to five one on 22 00:01:03,960 --> 00:01:07,520 Speaker 1: inflammation and heart disease in the body, and it led 23 00:01:07,560 --> 00:01:10,080 Speaker 1: me to think about there's still a handful of foods 24 00:01:10,080 --> 00:01:13,360 Speaker 1: in supermarkets that we still get a spartanan from, and 25 00:01:13,400 --> 00:01:16,040 Speaker 1: in recent years it's been called for a complete band 26 00:01:16,040 --> 00:01:19,800 Speaker 1: by European countries because of concern labeled by the World 27 00:01:19,840 --> 00:01:22,880 Speaker 1: Health Organization suggesting that it is a possible causcinogen in 28 00:01:22,920 --> 00:01:24,880 Speaker 1: the diet. So I thought it was just time we 29 00:01:24,880 --> 00:01:26,760 Speaker 1: took a look at it again. And just off the 30 00:01:26,760 --> 00:01:28,440 Speaker 1: top of my head, foods that spring to mind that 31 00:01:28,480 --> 00:01:32,199 Speaker 1: contain a spar tame are our diet coke, but also 32 00:01:32,360 --> 00:01:34,920 Speaker 1: diet Sprite and diet Fantera, So that's in that same 33 00:01:35,080 --> 00:01:38,200 Speaker 1: group of soft drinks produced by Coca Cola. It's in 34 00:01:38,280 --> 00:01:42,319 Speaker 1: extra chewing gum. It's also in Jarra hot chocolate, which 35 00:01:42,480 --> 00:01:45,000 Speaker 1: we used to be actually my favorite hot chocolate. But 36 00:01:45,280 --> 00:01:48,640 Speaker 1: one of the reasons we wanted to formulate our own 37 00:01:48,880 --> 00:01:51,840 Speaker 1: hot chocolate was that we wanted the creaminess and richness 38 00:01:52,240 --> 00:01:55,600 Speaker 1: that a Jarra hot chocolate offers without the artificial sweetener. 39 00:01:55,880 --> 00:01:58,760 Speaker 1: Because as dieticians we know we really shouldn't be recommending 40 00:01:58,800 --> 00:02:01,160 Speaker 1: foods that contain them. So there are sort of a 41 00:02:01,160 --> 00:02:03,520 Speaker 1: small handful of supermarket foods that still contain it, and 42 00:02:03,520 --> 00:02:05,320 Speaker 1: I think it is worth being aware of it. So 43 00:02:05,760 --> 00:02:08,120 Speaker 1: the study that is being talked about on news dot 44 00:02:08,160 --> 00:02:12,080 Speaker 1: com was it was a rats study and they were 45 00:02:12,160 --> 00:02:14,440 Speaker 1: comparing the rats intake of quite high levels of a 46 00:02:14,480 --> 00:02:18,360 Speaker 1: spartan but also compared to regular sugar. But what they've 47 00:02:18,360 --> 00:02:21,320 Speaker 1: found specifically, which I think is quite of interest to 48 00:02:21,320 --> 00:02:25,160 Speaker 1: anyone listening with hormonal disorders like insulin resistance or pcos, 49 00:02:25,520 --> 00:02:28,760 Speaker 1: but also at high risk of heart disease. And the 50 00:02:28,880 --> 00:02:30,600 Speaker 1: mice were going to twelve but they were fed a 51 00:02:30,680 --> 00:02:34,280 Speaker 1: very controlled study in two different groups, and they found 52 00:02:34,400 --> 00:02:37,160 Speaker 1: that the rats that had exposure to the spartanan over 53 00:02:37,200 --> 00:02:40,920 Speaker 1: the twelve week period had significantly more aclorosclerosis, which is 54 00:02:40,919 --> 00:02:43,240 Speaker 1: the actual damage to the arteries around the heart and 55 00:02:43,280 --> 00:02:47,560 Speaker 1: the aorta, compared to other mice. And it also resulted 56 00:02:47,639 --> 00:02:50,000 Speaker 1: in higher levels of insulin, which we know is the 57 00:02:50,080 --> 00:02:53,240 Speaker 1: key hormone involved in fat regulation and blood glucose regulation 58 00:02:53,320 --> 00:02:55,640 Speaker 1: in the body. So I thought it was just a 59 00:02:55,720 --> 00:02:58,520 Speaker 1: telling time because there's no one saying that this is 60 00:02:58,840 --> 00:03:01,560 Speaker 1: good for us. But I thought specifically, it was relevant 61 00:03:01,960 --> 00:03:05,160 Speaker 1: to people who are at high risk of inflammatory conditions 62 00:03:05,560 --> 00:03:08,359 Speaker 1: or who do have install resistance and perhaps are considering 63 00:03:08,480 --> 00:03:11,560 Speaker 1: using a medication like ozen Peak or with Govi or 64 00:03:11,639 --> 00:03:14,440 Speaker 1: Manjaro to help lower it, that this is a substance 65 00:03:14,480 --> 00:03:17,360 Speaker 1: you really want to try and minimize in the diet. 66 00:03:17,800 --> 00:03:21,000 Speaker 1: And certainly I have clients who do still enjoy a 67 00:03:21,080 --> 00:03:23,960 Speaker 1: soft drink, a diet soft drink in particular, and certainly 68 00:03:24,240 --> 00:03:26,639 Speaker 1: as a mum, if I'm out, I would certainly say 69 00:03:26,680 --> 00:03:28,120 Speaker 1: to my kids, I would prefer them to have a 70 00:03:28,160 --> 00:03:31,160 Speaker 1: diet soft drink than regular. But I even myself need 71 00:03:31,200 --> 00:03:33,240 Speaker 1: to be more mindful of saying no, you can't have 72 00:03:33,320 --> 00:03:35,480 Speaker 1: diets brte, because this is one of the products that 73 00:03:35,520 --> 00:03:38,080 Speaker 1: it does leads into the diet. It's also in a 74 00:03:38,080 --> 00:03:40,680 Speaker 1: couple still of diet yogurts. I think when it says 75 00:03:40,800 --> 00:03:43,880 Speaker 1: diet or they're like the yo play diet, just check 76 00:03:43,920 --> 00:03:47,560 Speaker 1: it because you're looking for number nine five one. And 77 00:03:47,920 --> 00:03:50,480 Speaker 1: they're also very cheeky food companies because I've noticed and 78 00:03:50,480 --> 00:03:53,040 Speaker 1: they've started to just talk about the names of the sweetener. 79 00:03:53,480 --> 00:03:56,400 Speaker 1: So for example, they'll say sucrolose or they'll say a 80 00:03:56,440 --> 00:03:59,920 Speaker 1: Spartan k sull for me, which is another one involved 81 00:03:59,920 --> 00:04:02,720 Speaker 1: in diet soft drink, but I've not seen anyone written 82 00:04:02,720 --> 00:04:05,280 Speaker 1: as Spartan. But it's nine to five one. And if 83 00:04:05,320 --> 00:04:08,640 Speaker 1: you see anything that's got diet written on it, particularly 84 00:04:08,680 --> 00:04:11,360 Speaker 1: products that are coming out of the States, they're more 85 00:04:11,440 --> 00:04:13,600 Speaker 1: likely to still contain that sweetener. It is a good 86 00:04:13,600 --> 00:04:16,560 Speaker 1: one to ditch from the diet completely if possible. And 87 00:04:16,640 --> 00:04:19,560 Speaker 1: if you're someone who choose mints or say the gums 88 00:04:19,600 --> 00:04:22,120 Speaker 1: and mints that are diet, you really want to be 89 00:04:22,120 --> 00:04:25,359 Speaker 1: looking for ones that proactively say they're sweetened with stevia, 90 00:04:25,360 --> 00:04:28,159 Speaker 1: which is a natural plant form of sweetener, because if not, 91 00:04:28,320 --> 00:04:30,440 Speaker 1: it's highly likely to be a Spartanan or nine to 92 00:04:30,480 --> 00:04:32,480 Speaker 1: five to one, which let's be honestly, and it looks 93 00:04:32,520 --> 00:04:34,760 Speaker 1: like it's going to eventually get banned in the food supply. 94 00:04:34,800 --> 00:04:36,920 Speaker 1: If you're at banner, there'll be a lot of pressure 95 00:04:36,920 --> 00:04:38,960 Speaker 1: on the US and US to follow, So I suspect 96 00:04:39,000 --> 00:04:41,200 Speaker 1: it won't be even around for that much longer because 97 00:04:41,279 --> 00:04:43,360 Speaker 1: keep in mind, food industry are probably five to ten 98 00:04:43,440 --> 00:04:46,280 Speaker 1: years ahead of us. They know these substances aren't great 99 00:04:46,320 --> 00:04:49,039 Speaker 1: for us. It's not by chance they release coke zero. 100 00:04:49,240 --> 00:04:52,159 Speaker 1: They wanted to phase out diet coke for a reason. 101 00:04:52,320 --> 00:04:54,960 Speaker 1: So I think it's interesting to observe over time. And 102 00:04:55,000 --> 00:04:57,080 Speaker 1: it's like anything. It's not like you're having a diet 103 00:04:57,080 --> 00:04:58,920 Speaker 1: softdrink once a month you're going to get cancer. These 104 00:04:58,960 --> 00:05:02,320 Speaker 1: are all just factors increase our risk, and when we're 105 00:05:02,360 --> 00:05:06,280 Speaker 1: at high risk from environmental stresses, pressures, genetics, we obviously 106 00:05:06,360 --> 00:05:08,840 Speaker 1: all want to minimize that risk, and specifically for people 107 00:05:08,839 --> 00:05:12,279 Speaker 1: who have any pro inflammatory conditions at high risk of 108 00:05:12,320 --> 00:05:15,520 Speaker 1: heart disease, these are substances that are best avoided in 109 00:05:15,520 --> 00:05:16,400 Speaker 1: the diet completely. 110 00:05:17,160 --> 00:05:19,440 Speaker 2: Yeah, I agree, and it's important to highlight, you know, 111 00:05:19,600 --> 00:05:23,119 Speaker 2: is the research there, yes, is it an animal studies, Yes, 112 00:05:23,240 --> 00:05:25,840 Speaker 2: we can't directly link that to humans. We know that. 113 00:05:26,120 --> 00:05:28,680 Speaker 2: But as Susie said, these things aren't They're not fruits 114 00:05:28,680 --> 00:05:31,680 Speaker 2: and vegetables, right, They're not whole grains and legumes and 115 00:05:31,720 --> 00:05:34,479 Speaker 2: a bit of organic you know, yogurt. They're not actually 116 00:05:34,560 --> 00:05:38,000 Speaker 2: providing us with much nutritional benefit, but they do sneak 117 00:05:38,040 --> 00:05:40,480 Speaker 2: in more and more and more, particularly because Susie and 118 00:05:40,520 --> 00:05:42,600 Speaker 2: I both have a lot of clients that are actively 119 00:05:42,680 --> 00:05:45,400 Speaker 2: trying to lose weight to drop body fat. So I 120 00:05:45,480 --> 00:05:47,880 Speaker 2: certainly have many clients where you know, they might have 121 00:05:47,960 --> 00:05:50,880 Speaker 2: gone out Friday and Saturday night because they've had social things, 122 00:05:50,920 --> 00:05:52,880 Speaker 2: and they've said to me, hey, I've had to drinks 123 00:05:52,920 --> 00:05:54,800 Speaker 2: on Friday night. I don't want to drink tonight. Can 124 00:05:54,839 --> 00:05:56,679 Speaker 2: I just have a diet coke when I go out? 125 00:05:56,800 --> 00:05:58,880 Speaker 2: Because the reality is that if you're at some sort 126 00:05:58,920 --> 00:06:02,400 Speaker 2: of pubble bar, often it's alcohol, it's water, or the 127 00:06:02,520 --> 00:06:05,960 Speaker 2: only diet soft drink on the menu is generally diet coke, 128 00:06:06,320 --> 00:06:08,600 Speaker 2: and so it's kind of like you're picking from you know, 129 00:06:08,640 --> 00:06:10,000 Speaker 2: if you don't want to sit there nursing your cup 130 00:06:10,040 --> 00:06:12,200 Speaker 2: of water while everyone else is having an alcoholic drink, 131 00:06:12,480 --> 00:06:14,760 Speaker 2: sometimes it's a little bit nice to have something like, 132 00:06:14,880 --> 00:06:16,880 Speaker 2: I don't know, a diet coke or something. So it's 133 00:06:16,920 --> 00:06:19,440 Speaker 2: really about the frequency of that that matters. We're not 134 00:06:19,480 --> 00:06:21,440 Speaker 2: saying you can't ever have a diet coke, but it's 135 00:06:21,520 --> 00:06:24,040 Speaker 2: really like how often are you doing those things and 136 00:06:24,120 --> 00:06:26,520 Speaker 2: in combination with what else is going on in your 137 00:06:26,560 --> 00:06:29,320 Speaker 2: diet as well. But if you have the opportunity, if 138 00:06:29,360 --> 00:06:31,760 Speaker 2: you have a choice in the matter, I would say, 139 00:06:32,040 --> 00:06:34,240 Speaker 2: choose a different type of diet soft And if you're 140 00:06:34,279 --> 00:06:36,680 Speaker 2: someone who regularly has a diet coke with their lunch 141 00:06:36,720 --> 00:06:39,000 Speaker 2: because they enjoy that, and you've swapt from a normal 142 00:06:39,160 --> 00:06:42,359 Speaker 2: full sugar coke. Yes, that's probably better from a house perspective, 143 00:06:42,360 --> 00:06:45,640 Speaker 2: but there are certainly better lower sugar or no sugar 144 00:06:45,680 --> 00:06:49,840 Speaker 2: soft drinks available without those types of artificial sweetness in there. 145 00:06:49,839 --> 00:06:52,040 Speaker 2: And there are more and more brands using more natural 146 00:06:52,080 --> 00:06:55,680 Speaker 2: types of sweetness such as Stevier such as Monkcruite in 147 00:06:55,720 --> 00:06:59,200 Speaker 2: their products, whether that be drinks, whether that be you know, biscuits, 148 00:06:59,200 --> 00:07:02,680 Speaker 2: even cereals and musally bars. There's certainly brands that are 149 00:07:02,800 --> 00:07:05,280 Speaker 2: using the better types of ones, and certainly Susie Nina 150 00:07:05,279 --> 00:07:07,880 Speaker 2: when we've created out designed by dietitian range, we are 151 00:07:08,000 --> 00:07:10,560 Speaker 2: very very firm that we would either only use the 152 00:07:10,640 --> 00:07:13,760 Speaker 2: natural plant based types of sweetness such as Stebbier or 153 00:07:13,800 --> 00:07:15,640 Speaker 2: such as long fruit. Do you pay a lot more 154 00:07:15,680 --> 00:07:18,440 Speaker 2: for it? Yes, but really your health is something that 155 00:07:18,560 --> 00:07:20,120 Speaker 2: you know you can't get one body to live in. 156 00:07:20,200 --> 00:07:22,560 Speaker 2: So it's essential that you are making some of these 157 00:07:22,600 --> 00:07:26,120 Speaker 2: better choices when you are regularly consuming these foods. And 158 00:07:26,120 --> 00:07:28,680 Speaker 2: if you're somebody that choose chewing gum every single day, 159 00:07:29,000 --> 00:07:31,200 Speaker 2: you need to take a closer look at the nutrition label. 160 00:07:31,200 --> 00:07:33,040 Speaker 2: If you're someone that has a diet coke a couple 161 00:07:33,080 --> 00:07:35,640 Speaker 2: of times a week, you need to perhaps find a 162 00:07:35,720 --> 00:07:39,320 Speaker 2: different substitute for that because it's regularly coming into your diet. 163 00:07:39,560 --> 00:07:42,520 Speaker 2: So it's just a really good again, you know, have 164 00:07:42,600 --> 00:07:44,360 Speaker 2: a closer look at your diet. What are those things 165 00:07:44,400 --> 00:07:46,720 Speaker 2: that you're regularly consuming, what are the types of yoga 166 00:07:46,800 --> 00:07:49,480 Speaker 2: you regularly buy, what's the type of bread you regularly buy, 167 00:07:49,520 --> 00:07:52,000 Speaker 2: what's the type of protein powder you regularly have, Because 168 00:07:52,000 --> 00:07:54,560 Speaker 2: it's certainly a lot of these artificial sweetness are still 169 00:07:54,560 --> 00:07:56,600 Speaker 2: in a lot of different types of protein powder brands 170 00:07:56,640 --> 00:07:59,080 Speaker 2: as well. So it's the things that you're having regularly 171 00:07:59,120 --> 00:08:00,960 Speaker 2: in your diet that are really going to add up 172 00:08:01,000 --> 00:08:04,840 Speaker 2: over time. And that's what really is that risk that 173 00:08:04,880 --> 00:08:07,640 Speaker 2: we say, that risk of developing potentially certain types of 174 00:08:07,640 --> 00:08:10,440 Speaker 2: diseases later on. It's all about risks. Some people have 175 00:08:10,520 --> 00:08:12,679 Speaker 2: bad luck, some people have good luck. Some people are 176 00:08:12,680 --> 00:08:15,800 Speaker 2: increasing their risk over time. So a good reminder to 177 00:08:15,800 --> 00:08:18,520 Speaker 2: just take that closer look at your diet overall. 178 00:08:18,400 --> 00:08:20,440 Speaker 1: True, And I should say it's published in the journal 179 00:08:20,480 --> 00:08:23,800 Speaker 1: Cell Metabolism, which is a very highly respected journal. You know, 180 00:08:23,840 --> 00:08:25,760 Speaker 1: there's a lot of publications you might see out there, 181 00:08:25,800 --> 00:08:28,240 Speaker 1: but that's got a very high impact factor, so very 182 00:08:28,280 --> 00:08:31,200 Speaker 1: strong scientific data. But I think from my perspective, it's 183 00:08:31,200 --> 00:08:34,079 Speaker 1: the link to insulin because we've always thought that our 184 00:08:34,120 --> 00:08:37,320 Speaker 1: sweetness have had a negligible effect on blood glucose levels. 185 00:08:37,320 --> 00:08:40,960 Speaker 1: But I, in my clinical experience think anecdotally sweet food, 186 00:08:41,000 --> 00:08:43,839 Speaker 1: intensely sweet food like artificial sweetness, which are two hundred 187 00:08:43,840 --> 00:08:47,080 Speaker 1: of times sweeter than sugar, do drive appetite. And that's 188 00:08:47,120 --> 00:08:49,720 Speaker 1: just an anecdotal experience working with people over long periods 189 00:08:49,760 --> 00:08:53,160 Speaker 1: of time. So certainly that growing range of drinks that 190 00:08:53,240 --> 00:08:55,800 Speaker 1: are in the soft drink section, which are sort of 191 00:08:56,120 --> 00:08:59,760 Speaker 1: more natural sweetened or sort of flavored waters, there's certainly 192 00:08:59,840 --> 00:09:02,319 Speaker 1: much better for you. And I just wanted to check 193 00:09:02,400 --> 00:09:04,280 Speaker 1: before we move on to the next topic, which is 194 00:09:04,280 --> 00:09:06,280 Speaker 1: really interesting. A lot of our listeners will be interested 195 00:09:06,280 --> 00:09:09,520 Speaker 1: in talking about magnesium. But I just was thinking, is 196 00:09:09,600 --> 00:09:12,360 Speaker 1: Red Bull and V got artificial sweetener in it? Do 197 00:09:12,400 --> 00:09:13,680 Speaker 1: you know that? Off the top of head, I'm something 198 00:09:13,679 --> 00:09:15,800 Speaker 1: a look, now, I suspect they do, but I just 199 00:09:15,800 --> 00:09:19,240 Speaker 1: wanted to check which one not sure because that also links, 200 00:09:19,240 --> 00:09:23,320 Speaker 1: of course to the growing evidence about gut dysfunction when 201 00:09:23,400 --> 00:09:26,960 Speaker 1: consuming energy drinks because of the touring link. But I 202 00:09:27,000 --> 00:09:30,160 Speaker 1: think also most of them do have artificial sweetener. I'm 203 00:09:30,200 --> 00:09:33,040 Speaker 1: going to just double check that as we're talking, but 204 00:09:33,200 --> 00:09:36,560 Speaker 1: you want to start. It's got a type of artificial sweetener. 205 00:09:36,640 --> 00:09:38,840 Speaker 1: Oh no, it does. The spar Taim is in Red Bull, 206 00:09:39,360 --> 00:09:41,880 Speaker 1: and I suspect V. Let's just double check that as well, 207 00:09:42,160 --> 00:09:45,400 Speaker 1: because people who might not be soft drink drinkers may 208 00:09:45,520 --> 00:09:47,960 Speaker 1: also be big V drinkers and I'm pretty sure both 209 00:09:48,000 --> 00:09:49,480 Speaker 1: of them are artificial. Yeah. 210 00:09:49,679 --> 00:09:52,160 Speaker 2: Yeah, not great for us overall, and we should definitely 211 00:09:52,200 --> 00:09:54,000 Speaker 2: be limiting it bottom line. 212 00:09:54,080 --> 00:09:58,080 Speaker 1: Oh actually, interestingly, LeAnn V is sucrelose, which is a 213 00:09:58,080 --> 00:10:01,400 Speaker 1: type of artificial sweetner, but not a sparta aim, whereas 214 00:10:01,559 --> 00:10:04,800 Speaker 1: Red Bull is a spartaim but they don't list the numbers, 215 00:10:04,840 --> 00:10:06,440 Speaker 1: so you have to see check the name. So it 216 00:10:06,520 --> 00:10:07,640 Speaker 1: is really tricky. 217 00:10:07,320 --> 00:10:09,800 Speaker 2: Because it isn't Red Bull under the Coca Cola brand 218 00:10:09,800 --> 00:10:10,120 Speaker 2: as well. 219 00:10:10,400 --> 00:10:12,840 Speaker 1: Possibly possibly that's why they've still got a spartam in. 220 00:10:12,880 --> 00:10:14,959 Speaker 1: So yeah, it's worth checking. But that's it's either nine 221 00:10:15,040 --> 00:10:16,640 Speaker 1: to five to one or a spar tame. To keep 222 00:10:16,640 --> 00:10:17,520 Speaker 1: an eye out, all. 223 00:10:17,480 --> 00:10:20,600 Speaker 2: Right, Moving on to our next segment. Magnesium something that 224 00:10:20,640 --> 00:10:23,120 Speaker 2: Susie and I as clinicians, what do we get asked 225 00:10:23,120 --> 00:10:26,040 Speaker 2: about it fifty times a week? Like it's so popular, 226 00:10:26,120 --> 00:10:28,400 Speaker 2: Like magnesium is having a moment, let's be honest. So 227 00:10:28,440 --> 00:10:31,000 Speaker 2: we're like, we need to address the magnesium and it 228 00:10:31,080 --> 00:10:34,080 Speaker 2: is a really important mineral. It's a really important mineral. 229 00:10:34,280 --> 00:10:37,079 Speaker 2: And typically both Susan and I have worked within hospital 230 00:10:37,080 --> 00:10:40,280 Speaker 2: systems before. It's something that you see quite low in 231 00:10:40,320 --> 00:10:43,320 Speaker 2: the blood of really critically unwell patients. You know, patients 232 00:10:43,360 --> 00:10:47,400 Speaker 2: who have had really terrible malabsorption issues. Their electrolytes are 233 00:10:47,400 --> 00:10:49,920 Speaker 2: all deranged, you know, they're all over the place. Magnesium 234 00:10:49,960 --> 00:10:52,600 Speaker 2: can be really low, Potassium can be really low, phosphate 235 00:10:52,679 --> 00:10:54,760 Speaker 2: as well. It can be really really dangerous or if 236 00:10:54,760 --> 00:10:57,920 Speaker 2: somebody's had a massive vomiting bug or they're just really 237 00:10:57,920 --> 00:11:02,080 Speaker 2: critically unwell. But besides that, it's very rare for me 238 00:11:02,200 --> 00:11:05,240 Speaker 2: to see like a magnesium deficiency on a blood test. 239 00:11:05,280 --> 00:11:06,920 Speaker 2: If I send off a patient for bloods, I'll say, 240 00:11:06,960 --> 00:11:08,600 Speaker 2: go get a full blood panel. I ask your doctor, 241 00:11:08,800 --> 00:11:10,800 Speaker 2: you know, we'll double check eye and check your you know, 242 00:11:10,840 --> 00:11:13,120 Speaker 2: your vitamin D levels, check you B twelve. If they 243 00:11:13,120 --> 00:11:15,040 Speaker 2: don't eat much red meat, that kind of thing, and 244 00:11:15,080 --> 00:11:18,640 Speaker 2: you rarely ever see magnesium come back low unless they 245 00:11:18,679 --> 00:11:20,480 Speaker 2: do have. I do have a lot of clients who 246 00:11:20,520 --> 00:11:23,960 Speaker 2: have you know, undiagnosed Celiac disease or those diseases where 247 00:11:24,240 --> 00:11:27,160 Speaker 2: you know they've got issues with absorption basically, so sometimes 248 00:11:27,280 --> 00:11:30,760 Speaker 2: chronic diarrhea. Sometimes those conditions can show low magnesium. But 249 00:11:30,800 --> 00:11:33,920 Speaker 2: in healthy, generally healthy adults, it's not something that we 250 00:11:33,960 --> 00:11:39,040 Speaker 2: see very often. So why is everybody taking magnesium? And why, Susie, 251 00:11:39,040 --> 00:11:42,440 Speaker 2: have I started thinking to myself, maybe I should be 252 00:11:42,480 --> 00:11:45,240 Speaker 2: taking some magnesium, right. I guess there's a lot to 253 00:11:45,280 --> 00:11:47,840 Speaker 2: cover when it comes to magnesium, but it's essentially at 254 00:11:47,960 --> 00:11:50,160 Speaker 2: the you know, the bare minimums an essential mineral that 255 00:11:50,200 --> 00:11:52,880 Speaker 2: the body needs, but it does have a really a 256 00:11:52,920 --> 00:11:55,839 Speaker 2: lot of important functions within our body, so it's really 257 00:11:55,880 --> 00:11:58,400 Speaker 2: it helps to regulate our muscles and our nerves. It 258 00:11:58,440 --> 00:12:01,760 Speaker 2: also can help with blood sugar redation, so listen up 259 00:12:01,800 --> 00:12:04,680 Speaker 2: if you have type two diabetes, insulin resistance, if you 260 00:12:04,720 --> 00:12:08,400 Speaker 2: had gestational diabetes when you're pregnant, and magnesium also has 261 00:12:08,400 --> 00:12:11,360 Speaker 2: a link to bone health as well, so most people 262 00:12:11,679 --> 00:12:14,920 Speaker 2: can and should be eating a sufficient amount of magnesium 263 00:12:14,960 --> 00:12:18,680 Speaker 2: in their diet, but there are certainly certain population groups 264 00:12:18,679 --> 00:12:21,760 Speaker 2: and types of people who may actually benefit from an 265 00:12:21,760 --> 00:12:25,280 Speaker 2: increased amount of magnesium. So where it links to bone health, 266 00:12:25,559 --> 00:12:29,200 Speaker 2: Approximately about sixty percent of the body's magnesium is stored 267 00:12:29,240 --> 00:12:31,360 Speaker 2: in our bones, so this plays a really crucial role 268 00:12:31,400 --> 00:12:35,480 Speaker 2: in bone formation and maintenance. And also some studies have 269 00:12:35,480 --> 00:12:38,800 Speaker 2: actually linked an adequate magnesium intake where a higher bone 270 00:12:38,840 --> 00:12:42,680 Speaker 2: mineral density, and that basically suggests a potential protective effect 271 00:12:42,800 --> 00:12:47,560 Speaker 2: against things like osteoporosis, particularly in our postmenopause or women. 272 00:12:47,960 --> 00:12:50,599 Speaker 2: Magnesium is also linked to cardiovascular health. It helps to 273 00:12:50,640 --> 00:12:53,240 Speaker 2: regulate our blood pressure. It also supports that you know 274 00:12:53,320 --> 00:12:56,160 Speaker 2: regular proper heart rhythm as well, and there is a 275 00:12:56,200 --> 00:12:59,560 Speaker 2: small amount of research that indicates that magnesium supplementation can 276 00:12:59,640 --> 00:13:03,480 Speaker 2: lead to a modest reduction in blood pressure as well. However, 277 00:13:03,640 --> 00:13:07,600 Speaker 2: in terms of reducing hypertension overall, the evidence is still 278 00:13:07,880 --> 00:13:10,280 Speaker 2: a bit inconclusive. There are some studies for it, some 279 00:13:10,320 --> 00:13:13,559 Speaker 2: studies against it. A diabetes management, there's been some newer 280 00:13:13,600 --> 00:13:17,640 Speaker 2: research that certainly shows that magnesium assists with glucose metabolism 281 00:13:17,920 --> 00:13:21,600 Speaker 2: and reducing some of that insulin sensitivity as well. However, 282 00:13:21,640 --> 00:13:24,720 Speaker 2: that's mostly in people who weren't getting enough magnesium in 283 00:13:24,800 --> 00:13:27,440 Speaker 2: the diet. And then some of the newer stuff that 284 00:13:27,480 --> 00:13:30,520 Speaker 2: I was looking at. Susie, a good dietician friend of mine, 285 00:13:30,520 --> 00:13:33,199 Speaker 2: mentioned that her doctor had recommended she start taking high 286 00:13:33,240 --> 00:13:36,240 Speaker 2: dose of magnesium for her migraines. And I was like, interesting, 287 00:13:36,240 --> 00:13:38,480 Speaker 2: because I've certainly had clients over the years who've had 288 00:13:38,559 --> 00:13:41,520 Speaker 2: absolutely debilitating migraines, like they've been out for two or 289 00:13:41,520 --> 00:13:45,199 Speaker 2: three days, dark room in bed, literally can't get a work, 290 00:13:45,240 --> 00:13:48,760 Speaker 2: can't do anything, cannot function, completely debilitating. And you know, 291 00:13:48,800 --> 00:13:50,839 Speaker 2: we've tried a lot of dietary strategies, we've tried a 292 00:13:50,880 --> 00:13:54,160 Speaker 2: lot of lifestyle strategies, they've tried different medications from their doctors, 293 00:13:54,559 --> 00:13:57,160 Speaker 2: and so some of this newer research around magnesium is 294 00:13:57,240 --> 00:14:02,480 Speaker 2: exciting for particular individuals, for particular medical I guess groups 295 00:14:02,520 --> 00:14:05,400 Speaker 2: put it that way. So when it comes to migraine prevention, 296 00:14:05,880 --> 00:14:10,000 Speaker 2: there are some studies that suggested that some magnesium supplementation 297 00:14:10,040 --> 00:14:13,800 Speaker 2: could help to reduce the frequency and the severity of migraines. 298 00:14:13,800 --> 00:14:16,640 Speaker 2: And if you are a regular migraine sufferer, if you 299 00:14:16,679 --> 00:14:19,840 Speaker 2: were to have less frequent migraines, and a less severity 300 00:14:19,880 --> 00:14:22,360 Speaker 2: of those migraines. I'm pretty sure you'd be pretty happy 301 00:14:22,360 --> 00:14:25,200 Speaker 2: with that. So some of the research really supported a 302 00:14:25,240 --> 00:14:27,640 Speaker 2: particular type of magnesium. So if you were to look 303 00:14:27,640 --> 00:14:31,560 Speaker 2: at supplementing with magnesium, you would look at the different types. 304 00:14:31,560 --> 00:14:34,880 Speaker 2: There are different types of magnesium. You've got magnesium citrate, 305 00:14:34,880 --> 00:14:38,080 Speaker 2: you've got magnesium oxidate, you've got mag theseum glycinate. And 306 00:14:38,120 --> 00:14:40,520 Speaker 2: there's also a new one. I think it's elth aarronate, 307 00:14:40,600 --> 00:14:44,280 Speaker 2: which has been linked to cognitive improvements and thinking and cognition, 308 00:14:44,640 --> 00:14:47,360 Speaker 2: and that's a really interesting one as well, Susie. But 309 00:14:47,440 --> 00:14:49,800 Speaker 2: when it comes to migraines, it's a really high DOSI. 310 00:14:49,760 --> 00:14:52,280 Speaker 2: It's typically a dose of about four to six hundred 311 00:14:52,280 --> 00:14:54,720 Speaker 2: milligrams a day, and a lot of the research is 312 00:14:54,760 --> 00:15:00,240 Speaker 2: pointing towards magnesium oxidide with that one as well, I believe. Now, Now, 313 00:15:00,360 --> 00:15:03,720 Speaker 2: when it comes to the recommended daily allowance for magnesium, 314 00:15:03,720 --> 00:15:06,240 Speaker 2: it's slightly different for men and women. Men is about 315 00:15:06,280 --> 00:15:09,400 Speaker 2: four hundred milligrams a day and women is just over three. 316 00:15:09,480 --> 00:15:12,760 Speaker 2: It's about three ten to three twenty milligrams a day. Now, 317 00:15:12,800 --> 00:15:15,240 Speaker 2: most people should be able to eat enough magnesium in 318 00:15:15,240 --> 00:15:18,480 Speaker 2: their diet, Susie, it comes from legumes, from nuts, from seeds, 319 00:15:18,520 --> 00:15:21,280 Speaker 2: some whole grains, and our diart green leafy veggies. It 320 00:15:21,360 --> 00:15:24,400 Speaker 2: comes from a balanced diet. But what is the reality. 321 00:15:24,480 --> 00:15:27,440 Speaker 2: The reality is that sixty to seventy percent of Australians 322 00:15:27,440 --> 00:15:30,960 Speaker 2: are overweight for obese and have poor quality diets. Therefore, 323 00:15:31,040 --> 00:15:33,800 Speaker 2: we are not getting in as much magnesium in our 324 00:15:33,880 --> 00:15:37,760 Speaker 2: diet as we should. Are we deficient in magnesium maybe 325 00:15:37,760 --> 00:15:39,800 Speaker 2: maybe not? Or are we just not getting in the 326 00:15:39,960 --> 00:15:43,080 Speaker 2: recommended amount of it every single day. We might be 327 00:15:43,120 --> 00:15:45,320 Speaker 2: getting in a little, but we're not getting in enough 328 00:15:45,360 --> 00:15:48,800 Speaker 2: to actually optimize some of these processes that magnesium may 329 00:15:48,800 --> 00:15:51,280 Speaker 2: be really important for. So we talked about the cardiovascular 330 00:15:51,320 --> 00:15:55,000 Speaker 2: healthy insulin sensitivity the bone house, but also there's been 331 00:15:55,040 --> 00:15:57,200 Speaker 2: a little bit of talk about magnesium linked to things 332 00:15:57,240 --> 00:16:01,600 Speaker 2: like constipation and also improving sleep and helping to just 333 00:16:01,680 --> 00:16:05,160 Speaker 2: relax and calm the body down as well. So if 334 00:16:05,200 --> 00:16:09,880 Speaker 2: you're not somebody who regularly eats legumes, nuts, seeds, really 335 00:16:09,880 --> 00:16:12,760 Speaker 2: good quality whole grains and our dark green leafy vegies, 336 00:16:12,800 --> 00:16:14,480 Speaker 2: Like if you're not having a serve of dark green 337 00:16:14,560 --> 00:16:18,920 Speaker 2: leafy vegetables every single day, what are you doing, Because 338 00:16:18,960 --> 00:16:20,880 Speaker 2: we've talked about it before, Susie, like you should be 339 00:16:20,880 --> 00:16:23,320 Speaker 2: having some form of green vegetable every single day is 340 00:16:23,360 --> 00:16:27,360 Speaker 2: so important. So as dietitians, food first, food always first. 341 00:16:27,560 --> 00:16:31,040 Speaker 2: But there are some individuals who may benefit from actually 342 00:16:31,080 --> 00:16:34,200 Speaker 2: supplementing with magnesium. But I would say you need to 343 00:16:34,240 --> 00:16:36,600 Speaker 2: either chat with your doctor or your dietitian. Don't just 344 00:16:36,640 --> 00:16:39,960 Speaker 2: go randomly supplementing. Don't go to doctor Google and you know, 345 00:16:40,040 --> 00:16:42,640 Speaker 2: find a mount. It's really important that you actually get 346 00:16:42,680 --> 00:16:45,920 Speaker 2: some clinical guidance around this, the type, the dose, and 347 00:16:45,960 --> 00:16:48,680 Speaker 2: if it's actually appropriate for you, because too much magnesium 348 00:16:48,720 --> 00:16:50,880 Speaker 2: can actually cause a lot of stomach upsets, a lot 349 00:16:50,880 --> 00:16:53,720 Speaker 2: of diarrhea and that sort of thing. So my grains 350 00:16:53,760 --> 00:16:57,080 Speaker 2: is one of the conditions. Constipation may be another one 351 00:16:57,080 --> 00:16:58,800 Speaker 2: where I've got a lot of clients I'm sure you 352 00:16:58,840 --> 00:17:02,160 Speaker 2: do too, Susie, taking high doses of magnesium to assist 353 00:17:02,240 --> 00:17:06,399 Speaker 2: with constipation as well. Again, because magnesium can act almost 354 00:17:06,400 --> 00:17:08,960 Speaker 2: like an osmodic laxity, It kind of draws water into 355 00:17:09,000 --> 00:17:11,480 Speaker 2: the bows. It can help to kind of help stimulate 356 00:17:11,520 --> 00:17:15,359 Speaker 2: those bower movements. Magnesium site trait and the oxidate are 357 00:17:15,359 --> 00:17:18,399 Speaker 2: probably the most commonly used forms of that, and I 358 00:17:18,440 --> 00:17:21,000 Speaker 2: have seen people taking you know, three four hundred, five 359 00:17:21,080 --> 00:17:23,800 Speaker 2: hundred grams of that like really high doses. So again, 360 00:17:24,160 --> 00:17:26,080 Speaker 2: really good to make sure that you're actually getting some 361 00:17:26,080 --> 00:17:29,159 Speaker 2: clinical guidance around this. Is that dose too high? Are 362 00:17:29,200 --> 00:17:30,960 Speaker 2: you taking the right type? Is it going to be 363 00:17:30,960 --> 00:17:33,920 Speaker 2: interacting or being affected by any other sort of medication 364 00:17:34,040 --> 00:17:36,280 Speaker 2: that you're taking as well. And the last one I'll 365 00:17:36,320 --> 00:17:38,440 Speaker 2: quickly touched on before I hand over to you, sus 366 00:17:38,600 --> 00:17:41,960 Speaker 2: is magnesium glacinate. That's the one that's really been linked 367 00:17:41,960 --> 00:17:44,199 Speaker 2: to more of the sleep quality. Like I've got a 368 00:17:44,200 --> 00:17:47,080 Speaker 2: lot of clients who either use the magnesium spray and 369 00:17:47,160 --> 00:17:50,080 Speaker 2: I certainly when I've had trouble sleeping before I had kids. 370 00:17:50,119 --> 00:17:52,639 Speaker 2: Now I have small children. Surprise, surprise, I have no 371 00:17:52,680 --> 00:17:55,200 Speaker 2: trouble sleeping. I'm out like a light the minute. My 372 00:17:55,240 --> 00:17:58,679 Speaker 2: head is a bilope. But prior to children, I was 373 00:17:58,880 --> 00:18:00,800 Speaker 2: using a bit of a magnesium spray on the soles 374 00:18:00,800 --> 00:18:02,840 Speaker 2: of my feet and I honestly did find that that helped. 375 00:18:02,840 --> 00:18:05,199 Speaker 2: I don't know if it was a placebo effect, but 376 00:18:05,400 --> 00:18:07,800 Speaker 2: they are saying that you can ingest magnesium and if 377 00:18:07,800 --> 00:18:10,520 Speaker 2: you do, glascinate is the preferred form because it can 378 00:18:10,600 --> 00:18:13,320 Speaker 2: help to just make you that little bit more sleepy, 379 00:18:13,320 --> 00:18:15,400 Speaker 2: and there's a kind of I think a few pathways 380 00:18:15,400 --> 00:18:17,359 Speaker 2: there that may be helpful with And it also has 381 00:18:17,400 --> 00:18:19,920 Speaker 2: a lower likelihood of causing any GI upsets, because the 382 00:18:19,960 --> 00:18:22,119 Speaker 2: last thing you want is to improve your sleep quality 383 00:18:22,160 --> 00:18:23,560 Speaker 2: and you're getting up a few times a night to 384 00:18:23,600 --> 00:18:25,800 Speaker 2: run to the bathroom because you've taken the wrong type, 385 00:18:25,880 --> 00:18:28,240 Speaker 2: and instead of helping with your sleep, you're actually stimulating 386 00:18:28,280 --> 00:18:31,880 Speaker 2: your bows. So not helpful with your sleep in that instance. 387 00:18:31,880 --> 00:18:33,920 Speaker 2: So just be mindful of the types that you take 388 00:18:33,920 --> 00:18:36,040 Speaker 2: in the doses as well, because I've certainly seen some 389 00:18:36,119 --> 00:18:38,160 Speaker 2: crazy high doses as well, you know, four or five, 390 00:18:38,240 --> 00:18:40,960 Speaker 2: six hundred milligrams as well. All Right, so I'll pass 391 00:18:41,000 --> 00:18:43,760 Speaker 2: over to you. How do you feel about magnesium? Do 392 00:18:43,840 --> 00:18:46,560 Speaker 2: you recommend that your clients supplement with it? You work 393 00:18:46,600 --> 00:18:49,280 Speaker 2: with a lot of women with insulin resistance type two diabetes. 394 00:18:49,680 --> 00:18:52,080 Speaker 2: Have you seen the new research coming out about how 395 00:18:52,119 --> 00:18:53,679 Speaker 2: it may help with insulin sensitivity. 396 00:18:54,080 --> 00:18:56,240 Speaker 1: It's certainly a bit of a buzz because I remember 397 00:18:56,280 --> 00:18:57,880 Speaker 1: three or five years ago one of my very good 398 00:18:57,880 --> 00:19:00,800 Speaker 1: friends telling me that she was taking it. Looked and thought, 399 00:19:00,840 --> 00:19:03,240 Speaker 1: why would you take magnesium like it's not an issue, 400 00:19:03,240 --> 00:19:07,399 Speaker 1: Whereas You're right, they're sort of growing research or anecdotal 401 00:19:07,440 --> 00:19:10,720 Speaker 1: support for it. Particularly I find a lot of clients 402 00:19:10,800 --> 00:19:12,920 Speaker 1: use it to help go to the bathroom, which I 403 00:19:12,920 --> 00:19:14,760 Speaker 1: don't have a problem with, if I'm honest, because I'd 404 00:19:14,840 --> 00:19:18,760 Speaker 1: much rather they're using that than say aggressive supplementation or 405 00:19:18,760 --> 00:19:21,679 Speaker 1: fiber supplements. You know, it's a natural thing, and I 406 00:19:21,720 --> 00:19:24,120 Speaker 1: sort of agree whilst we may not be clinically deficient 407 00:19:24,600 --> 00:19:27,399 Speaker 1: unless you're really having a huge intake of fresh food 408 00:19:27,440 --> 00:19:30,760 Speaker 1: and leafy greens and nuts and seeds daily, and it 409 00:19:30,840 --> 00:19:34,040 Speaker 1: demands are high. You know, we know stressful lives mean 410 00:19:34,160 --> 00:19:37,160 Speaker 1: higher nutrient requirements, particularly as we move into the peri 411 00:19:37,200 --> 00:19:39,680 Speaker 1: and menopausal years, and yet we often need to eat 412 00:19:39,760 --> 00:19:43,320 Speaker 1: less for weight control, and just you know, the planning 413 00:19:43,640 --> 00:19:46,239 Speaker 1: required to keep the intake of fresh food optimal can 414 00:19:46,280 --> 00:19:48,400 Speaker 1: be quite tricky. I think you have to be really 415 00:19:48,400 --> 00:19:52,520 Speaker 1: careful with dosage. Like I think really high overdosing that 416 00:19:52,640 --> 00:19:55,760 Speaker 1: causes you know, diarrhea is contraindicated that's not going to 417 00:19:55,760 --> 00:19:58,600 Speaker 1: help you nutrient absorption. So I think like you get 418 00:19:58,600 --> 00:20:01,879 Speaker 1: good advice on a repidable way of taking it. I 419 00:20:01,960 --> 00:20:05,480 Speaker 1: generally prefer powder type forms that can be assimilated into 420 00:20:05,480 --> 00:20:09,000 Speaker 1: the diet as opposed to just capsual supplementation, because I 421 00:20:09,000 --> 00:20:10,399 Speaker 1: think it's a more natural way of getting it, and 422 00:20:10,440 --> 00:20:12,479 Speaker 1: then you tend to add it to smoothies and drinks 423 00:20:12,480 --> 00:20:15,639 Speaker 1: and hence it's going to be better tolerated and absorbed 424 00:20:15,760 --> 00:20:18,760 Speaker 1: nutritionally in the gut. But yeah, I think that it's 425 00:20:18,920 --> 00:20:22,640 Speaker 1: an option definitely if people have benefits from it. It's 426 00:20:22,680 --> 00:20:24,359 Speaker 1: more making sure you're not getting ripped off with the 427 00:20:24,359 --> 00:20:26,520 Speaker 1: supplement and also using it in the right way. But 428 00:20:26,640 --> 00:20:29,680 Speaker 1: just going back to food first, anyone listening, if you're 429 00:20:29,680 --> 00:20:31,840 Speaker 1: not having two serves of leafy green veggies a day, 430 00:20:31,840 --> 00:20:34,199 Speaker 1: you've got to smack yourself right now, because you've been 431 00:20:34,200 --> 00:20:36,199 Speaker 1: listening to the Nutrition Couch for some time and that 432 00:20:36,320 --> 00:20:37,919 Speaker 1: is one of the most powerful things you can do 433 00:20:38,000 --> 00:20:40,360 Speaker 1: for health and wellbeing. And in the case of magnesium, 434 00:20:40,359 --> 00:20:43,160 Speaker 1: it gives you a beautiful natural dose. So whether you 435 00:20:43,320 --> 00:20:46,240 Speaker 1: have a salad with rocket in it each day, you're 436 00:20:46,240 --> 00:20:49,320 Speaker 1: adding spinach to your eggs or your smoothies, two serves 437 00:20:49,320 --> 00:20:51,480 Speaker 1: a day for optimal health is a no brainer. That's 438 00:20:51,680 --> 00:20:53,240 Speaker 1: one of the most powerful things you can do for 439 00:20:53,240 --> 00:20:56,440 Speaker 1: anti cancer. And for magnesium intake. But absolutely I think 440 00:20:56,480 --> 00:20:59,000 Speaker 1: that if you're adding some extra in just use a 441 00:20:59,000 --> 00:21:01,840 Speaker 1: reputable I would say training company, try and consume it 442 00:21:01,880 --> 00:21:05,240 Speaker 1: in a food mechanism, and then over supplementing is never good, 443 00:21:05,320 --> 00:21:07,600 Speaker 1: so just keep an eye on the dosage. But yeah, 444 00:21:07,600 --> 00:21:09,440 Speaker 1: I think it can be a natural way and certainly 445 00:21:09,640 --> 00:21:12,040 Speaker 1: worth exploring if you do have interating and resistance as 446 00:21:12,080 --> 00:21:15,679 Speaker 1: an addition to help naturally lower levels over time, and 447 00:21:15,680 --> 00:21:18,879 Speaker 1: then tick the box on that essential nutrient. All right, 448 00:21:18,960 --> 00:21:21,800 Speaker 1: leanne Well, I found a new product. Well, a client 449 00:21:21,840 --> 00:21:24,160 Speaker 1: found a new product for me actually, which I always enjoy, 450 00:21:24,800 --> 00:21:27,879 Speaker 1: and she was asking me if the new otter Lengy 451 00:21:28,080 --> 00:21:30,760 Speaker 1: because all the people who love Ottolengies tails are wagging 452 00:21:30,840 --> 00:21:33,480 Speaker 1: right now. I think my favorite salad of all time 453 00:21:33,560 --> 00:21:36,159 Speaker 1: is Otto Lengi's Tomato Party, because I'm partial to a 454 00:21:36,240 --> 00:21:38,280 Speaker 1: tomato salad, So if you haven't had that one before, 455 00:21:38,280 --> 00:21:41,400 Speaker 1: look it up. It's amazing. But Ottolengy has a new 456 00:21:41,560 --> 00:21:44,800 Speaker 1: range of marinades available in Woolies, and I thought, we're 457 00:21:44,840 --> 00:21:46,880 Speaker 1: always looking for more flavor. And I often will say 458 00:21:46,880 --> 00:21:49,400 Speaker 1: to my clients to be honest, if you're having lots 459 00:21:49,400 --> 00:21:51,760 Speaker 1: of fresh food and lean protein, and you use marinades 460 00:21:51,840 --> 00:21:54,960 Speaker 1: or sauces within reason to give flavor. I have no 461 00:21:55,040 --> 00:21:57,040 Speaker 1: issue with it, because I'd much rather you have more 462 00:21:57,160 --> 00:21:59,480 Speaker 1: veggies and more lean meat that tastes good than just 463 00:21:59,480 --> 00:22:02,160 Speaker 1: a boring eight of you know, boiled broccoli and steamed 464 00:22:02,240 --> 00:22:05,280 Speaker 1: fish or chicken. We definitely want food to be flavorsome. 465 00:22:05,320 --> 00:22:08,040 Speaker 1: And I have to say this is a very clean 466 00:22:08,160 --> 00:22:11,560 Speaker 1: nutritional product. It's not cheap. It's thirteen dollars for one 467 00:22:11,640 --> 00:22:14,840 Speaker 1: hundred and eighty gram jar. Well, let's be honest, is it. 468 00:22:14,880 --> 00:22:17,960 Speaker 1: Nothing's cheap in the soupermarket now, is it so? But 469 00:22:18,240 --> 00:22:19,800 Speaker 1: you know it is, you know, a sort of more 470 00:22:19,800 --> 00:22:21,959 Speaker 1: of an investment piece. I'd describe it. The one I'm 471 00:22:21,960 --> 00:22:26,240 Speaker 1: going to review today is the Shawama marinate. So the 472 00:22:26,280 --> 00:22:28,840 Speaker 1: first ingredient is caramelized onion, which does have a little 473 00:22:28,880 --> 00:22:31,080 Speaker 1: bit of sugar with it, and a seed oil rape 474 00:22:31,119 --> 00:22:33,440 Speaker 1: seed oil, but overall the amounts of small and I'll 475 00:22:33,440 --> 00:22:36,479 Speaker 1: tell you whine a second onion, pure side of vinegar, 476 00:22:36,520 --> 00:22:39,440 Speaker 1: tomato paste at nine percent, olive oil, garlic, pure water, 477 00:22:39,480 --> 00:22:43,640 Speaker 1: sea salt, corn flour, some human propri car a little 478 00:22:43,680 --> 00:22:48,160 Speaker 1: bit of sugar, grand coriander or spiced lemon juice, turmeric 479 00:22:48,240 --> 00:22:52,280 Speaker 1: and clove, so it's a very aromatic mix. There's four 480 00:22:52,400 --> 00:22:56,439 Speaker 1: serfs per pack of forty five grams. Now, being the 481 00:22:56,520 --> 00:22:58,560 Speaker 1: tight ass Tuesday that I am, I would be making 482 00:22:58,560 --> 00:23:00,879 Speaker 1: that last a lot longer at thirteen dollars because for 483 00:23:00,960 --> 00:23:04,719 Speaker 1: four serves, what you're looking at like three dollars plus 484 00:23:04,760 --> 00:23:06,880 Speaker 1: per serve for a marinad. I think that's quite high, 485 00:23:06,960 --> 00:23:09,199 Speaker 1: so I'd definitely be stretching it out in my cooking. 486 00:23:09,760 --> 00:23:11,840 Speaker 1: But it's got less than one hundred calories per serve, 487 00:23:12,040 --> 00:23:15,840 Speaker 1: only grammar protein. It's overall got eleven percent fat, which 488 00:23:15,840 --> 00:23:19,040 Speaker 1: isn't low, but the saturated fat's very low overall, so 489 00:23:19,119 --> 00:23:22,359 Speaker 1: pretty insignificant. That's five grams of fat per serve. But 490 00:23:22,400 --> 00:23:24,359 Speaker 1: as I said, i'd be doubling the serving size in 491 00:23:24,400 --> 00:23:27,080 Speaker 1: that container you only get two point five. Then it's 492 00:23:27,080 --> 00:23:29,960 Speaker 1: got just over three grams of sugar perserve and close 493 00:23:29,960 --> 00:23:33,080 Speaker 1: to five hundred milligrams of sodium, which isn't insignificant. But again, 494 00:23:33,119 --> 00:23:35,200 Speaker 1: if you stretch it out like I'm suggesting, you would 495 00:23:35,200 --> 00:23:38,520 Speaker 1: have that. So I think that if you love those 496 00:23:38,680 --> 00:23:43,560 Speaker 1: flavorsome aromatics that Ottelengi does in terms of ingredient list 497 00:23:44,000 --> 00:23:48,679 Speaker 1: four marinate and sauce. It's pretty clean because most marinads 498 00:23:48,680 --> 00:23:52,480 Speaker 1: that you'll find produced by mainstream supplies like Master Foods 499 00:23:52,480 --> 00:23:56,359 Speaker 1: are packed full of processed ingredients. So I deem this 500 00:23:56,480 --> 00:23:59,600 Speaker 1: fairly clean. But I would be stretching it to get 501 00:23:59,680 --> 00:24:02,199 Speaker 1: eight serves per jar, so using a lot less of 502 00:24:02,240 --> 00:24:04,680 Speaker 1: it to flavor things up. But yeah, I think it's 503 00:24:04,680 --> 00:24:07,119 Speaker 1: pretty good. I like it, and if you are happy 504 00:24:07,160 --> 00:24:10,600 Speaker 1: to spend thirteen dollars on a source, I suspect it's 505 00:24:10,640 --> 00:24:13,560 Speaker 1: delicious and I'm pretty happy with it nutritionally. What do 506 00:24:13,560 --> 00:24:14,399 Speaker 1: you think? Have you tried it? 507 00:24:14,800 --> 00:24:16,240 Speaker 2: I haven't tried it, but I've never had a bad 508 00:24:16,240 --> 00:24:16,960 Speaker 2: hottling nerest. 509 00:24:16,960 --> 00:24:19,720 Speaker 1: No, no one's had a battle nobody does. I would 510 00:24:19,920 --> 00:24:20,119 Speaker 1: you know? 511 00:24:20,200 --> 00:24:23,159 Speaker 2: I would give it my recommendation despite not even trying it. 512 00:24:23,160 --> 00:24:25,360 Speaker 2: It does sound delicious, but like you said, it does 513 00:24:25,440 --> 00:24:27,680 Speaker 2: sound quite rich already, so I think that you could 514 00:24:27,760 --> 00:24:30,240 Speaker 2: easily buffer that down and just use half of it, 515 00:24:30,240 --> 00:24:32,280 Speaker 2: and I think it'd be okay as well, because we 516 00:24:32,320 --> 00:24:35,359 Speaker 2: don't want to make our food so flavorsome, and that 517 00:24:35,440 --> 00:24:38,200 Speaker 2: I think sometimes primes over eating as well, because you're like, 518 00:24:38,200 --> 00:24:39,800 Speaker 2: oh my gosh, I was so delicious, and you go 519 00:24:39,840 --> 00:24:41,720 Speaker 2: back for more than you're just picking at it, and 520 00:24:41,760 --> 00:24:43,920 Speaker 2: before you know what, you've eaten one and a half portions. 521 00:24:43,920 --> 00:24:46,160 Speaker 2: We've eaten two two and a half portions of it. 522 00:24:46,280 --> 00:24:48,239 Speaker 2: Because the reality is that most of our listeners are 523 00:24:48,240 --> 00:24:51,359 Speaker 2: actually actively trying to lose weight. More than eighty percent 524 00:24:51,400 --> 00:24:54,280 Speaker 2: of our audience. We've surveyed over a thousand listeners. More 525 00:24:54,320 --> 00:24:56,439 Speaker 2: than eighty percent of our audience is actively trying to 526 00:24:56,480 --> 00:24:58,960 Speaker 2: lose weight. So I think using a little bit less 527 00:24:59,000 --> 00:25:01,399 Speaker 2: when it comes to things like dresses and seasonings and 528 00:25:01,400 --> 00:25:04,239 Speaker 2: marinades so that it's still really yummy and tasty. It's 529 00:25:04,280 --> 00:25:07,359 Speaker 2: better than a plate of steam broccoli by itself. But 530 00:25:07,440 --> 00:25:09,560 Speaker 2: you don't want to go overboard on these things as well, 531 00:25:09,600 --> 00:25:12,000 Speaker 2: because sometimes a little can go a long way. But yeah, 532 00:25:12,040 --> 00:25:14,120 Speaker 2: I'd be more than happy to recommend something like that 533 00:25:14,200 --> 00:25:16,600 Speaker 2: for your proteins, but also just adding it to a 534 00:25:16,600 --> 00:25:18,399 Speaker 2: little bit of your smy events as well, just to 535 00:25:18,440 --> 00:25:20,200 Speaker 2: give them that little bit of a boost in terms 536 00:25:20,240 --> 00:25:23,359 Speaker 2: of a flavor profile. So yeah, big thumbs up from us, 537 00:25:23,359 --> 00:25:25,159 Speaker 2: and if anyone dries it, let us know, drop us 538 00:25:25,160 --> 00:25:27,760 Speaker 2: a comment on our Instagram. At the Nutrition Couch and 539 00:25:27,960 --> 00:25:28,920 Speaker 2: let us know what you thought. 540 00:25:29,320 --> 00:25:31,520 Speaker 1: Perfect all right, for our last segment of the week, 541 00:25:31,560 --> 00:25:33,440 Speaker 1: it's our listener question, and I love this one. I 542 00:25:33,440 --> 00:25:34,960 Speaker 1: think we have covered it, but I think it's a 543 00:25:34,960 --> 00:25:37,920 Speaker 1: good reminder. The question is all about how do I 544 00:25:37,960 --> 00:25:40,080 Speaker 1: adjust my food intake when I am a shift worker? 545 00:25:40,680 --> 00:25:43,760 Speaker 1: And my standard response is that even though you may 546 00:25:43,760 --> 00:25:46,120 Speaker 1: be working in the nighttime and sleeping in the day, 547 00:25:46,600 --> 00:25:49,000 Speaker 1: the human body is programmed to burn calories in the 548 00:25:49,080 --> 00:25:52,040 Speaker 1: day and store and repair at nighttime. So the less 549 00:25:52,080 --> 00:25:55,080 Speaker 1: food you can consume in an overnight period and still 550 00:25:55,080 --> 00:25:58,560 Speaker 1: achieve a minimum fast of six hours, if not eight 551 00:25:58,760 --> 00:26:01,439 Speaker 1: or even ten, as I will suggest with anyone not 552 00:26:01,480 --> 00:26:04,359 Speaker 1: working shift hours, the better it'll be metabolically for you. 553 00:26:04,440 --> 00:26:06,880 Speaker 1: It's basically not good to be eating in the middle 554 00:26:06,880 --> 00:26:08,639 Speaker 1: of the night. And I've had this conversation with a 555 00:26:08,640 --> 00:26:10,760 Speaker 1: client of mine who gets up for work at four 556 00:26:10,800 --> 00:26:13,320 Speaker 1: am and she starts the day with coffee and milk, 557 00:26:13,320 --> 00:26:15,120 Speaker 1: and I said, you can't be eating at four am, 558 00:26:15,119 --> 00:26:17,040 Speaker 1: like It's just not a good habit to be in 559 00:26:17,680 --> 00:26:20,679 Speaker 1: if you can help it. Now. Obviously, there's extenuating circumstances. 560 00:26:21,080 --> 00:26:23,800 Speaker 1: If you are an emergency doctor and about to perform 561 00:26:23,840 --> 00:26:26,239 Speaker 1: a surgery at three am and need a coffee, go 562 00:26:26,320 --> 00:26:28,960 Speaker 1: for it. It's certainly not looking at extreme examples like that. 563 00:26:29,040 --> 00:26:31,640 Speaker 1: I'm talking about routine shift workers who four or five 564 00:26:31,680 --> 00:26:33,639 Speaker 1: days a week are up throughout the nighttime. So what 565 00:26:33,720 --> 00:26:36,919 Speaker 1: I suggest my shift workers do is try and have 566 00:26:36,960 --> 00:26:39,840 Speaker 1: at least a six hour fast between twelve and six am, 567 00:26:39,920 --> 00:26:42,800 Speaker 1: which might even be eleven and five am, to get 568 00:26:42,880 --> 00:26:44,919 Speaker 1: up in the afternoon and have the larger meal of 569 00:26:44,960 --> 00:26:47,720 Speaker 1: the day, whether you get up at four o'clock, two o'clock, 570 00:26:47,800 --> 00:26:51,240 Speaker 1: six o'clock, have one meal. Then I usually then suggest 571 00:26:51,280 --> 00:26:53,960 Speaker 1: a top up meal later in the evening, maybe ten o'clock. 572 00:26:54,400 --> 00:26:56,600 Speaker 1: Then try and have an overnight fast, and then have 573 00:26:56,760 --> 00:26:59,399 Speaker 1: another meal between five and seven am before they'll go 574 00:26:59,440 --> 00:27:02,080 Speaker 1: down to sleep, So between two or three meals a day, 575 00:27:02,200 --> 00:27:04,320 Speaker 1: but really trying to ensure that the food is still 576 00:27:04,359 --> 00:27:07,320 Speaker 1: going in in those hours in which the human body 577 00:27:07,359 --> 00:27:09,440 Speaker 1: would normally be eating if you weren't a shift worker. 578 00:27:10,119 --> 00:27:12,679 Speaker 1: If my shift workers need to eat overnight, I go 579 00:27:12,800 --> 00:27:17,200 Speaker 1: for lower carbohydrate options, so things like nuts, lower calorie, 580 00:27:17,240 --> 00:27:20,639 Speaker 1: low sugar fruits, things like passion fruit berries, even a 581 00:27:20,680 --> 00:27:23,000 Speaker 1: slice of cheese. If they really do need to eat 582 00:27:23,080 --> 00:27:25,719 Speaker 1: because they need the energy or to keep alert. But 583 00:27:25,760 --> 00:27:28,840 Speaker 1: I try and encourage at least a six hour overnight fast. 584 00:27:29,520 --> 00:27:31,119 Speaker 1: Do you have any other tips for shift workers? 585 00:27:31,200 --> 00:27:34,200 Speaker 2: Land Well, one of my great dietitians, Chloe, actually does 586 00:27:34,200 --> 00:27:36,919 Speaker 2: a lot of work with shift workers, and she presented 587 00:27:37,240 --> 00:27:39,000 Speaker 2: to my team the other day about, you know, some 588 00:27:39,080 --> 00:27:41,840 Speaker 2: really optimal strategies for shift workers, and just like you mentioned, 589 00:27:41,880 --> 00:27:44,720 Speaker 2: she very much said that you want that good overnight fast. 590 00:27:44,760 --> 00:27:47,600 Speaker 2: She recommends if you're doing an overnight shift, your last 591 00:27:47,600 --> 00:27:50,879 Speaker 2: coffee of the night should be before about eleven pm. 592 00:27:50,920 --> 00:27:52,639 Speaker 2: So she's like, if you need it, if you've started, 593 00:27:52,640 --> 00:27:54,960 Speaker 2: you know, a night shift at five o'clock, six seven o'clock, 594 00:27:55,160 --> 00:27:57,760 Speaker 2: have your coffee around nine or ten pm. Obviously this 595 00:27:57,880 --> 00:28:00,280 Speaker 2: is just for shift workers, not for normal individuals, and 596 00:28:00,320 --> 00:28:02,640 Speaker 2: then try not to have any caffeine past that eleven 597 00:28:02,720 --> 00:28:05,720 Speaker 2: midnight and then not again untill about six am the 598 00:28:05,760 --> 00:28:07,920 Speaker 2: next morning. So, like you, she very much recommends a 599 00:28:07,960 --> 00:28:11,080 Speaker 2: fast between midnight and six am and really having a 600 00:28:11,119 --> 00:28:13,480 Speaker 2: proper balanced meal, even if that means that your dinner 601 00:28:13,560 --> 00:28:15,520 Speaker 2: is at they might be five pm, then you're having 602 00:28:15,520 --> 00:28:18,480 Speaker 2: another meal at eleven pm. Really try hard to get 603 00:28:18,480 --> 00:28:20,680 Speaker 2: that six hour fast in and then if you're coming 604 00:28:20,720 --> 00:28:23,760 Speaker 2: off your night shift, have a light breakfast before you 605 00:28:23,800 --> 00:28:25,560 Speaker 2: actually go to bed, because the last thing you want 606 00:28:25,600 --> 00:28:27,840 Speaker 2: is to go to bed and you're absolutely starving. But 607 00:28:27,920 --> 00:28:30,800 Speaker 2: you also want to avoid just that constant snacking that 608 00:28:30,840 --> 00:28:32,680 Speaker 2: most people do during the night to try to keep 609 00:28:32,720 --> 00:28:35,360 Speaker 2: themselves awake, because the reality is that most of our 610 00:28:35,400 --> 00:28:37,840 Speaker 2: shift workers are very busy. They're not sitting there twiddling 611 00:28:37,880 --> 00:28:40,000 Speaker 2: their thumbs trying to stay awake. A lot of them 612 00:28:40,000 --> 00:28:42,400 Speaker 2: are doctors and nurses and they basically don't stop. They're 613 00:28:42,400 --> 00:28:44,640 Speaker 2: on their feet the whole time anyway, so they don't 614 00:28:44,680 --> 00:28:48,200 Speaker 2: need that constant drip supply of caffeine and sugar going 615 00:28:48,240 --> 00:28:50,600 Speaker 2: in to actually keep them awake. They're busy, they've got 616 00:28:50,600 --> 00:28:53,800 Speaker 2: things to do. They're, as you said, they're saving lives 617 00:28:53,840 --> 00:28:56,000 Speaker 2: half the time, so they're actually quite busy. They don't 618 00:28:56,000 --> 00:28:58,840 Speaker 2: need as much regular energy as they think they do. 619 00:28:59,280 --> 00:29:01,560 Speaker 2: And from men. I have to double check with Chloe, 620 00:29:01,560 --> 00:29:04,880 Speaker 2: but I'm sure she mentioned that overnight you actually burn. 621 00:29:04,960 --> 00:29:07,200 Speaker 2: If they did studies where people ate the same amount 622 00:29:07,200 --> 00:29:08,920 Speaker 2: of food during the day and the same amount of 623 00:29:08,920 --> 00:29:12,040 Speaker 2: food overnight and the night, people burned about eighty to 624 00:29:12,080 --> 00:29:15,320 Speaker 2: one hundred calories less during the night than they did 625 00:29:15,360 --> 00:29:18,880 Speaker 2: during the day, So your body actually burns less overnight 626 00:29:19,000 --> 00:29:21,160 Speaker 2: than it does during the day. So that was a 627 00:29:21,200 --> 00:29:23,720 Speaker 2: really interesting one. And then she also mentioned something about 628 00:29:23,720 --> 00:29:27,040 Speaker 2: the glucoster response to feeding as well, So the time 629 00:29:27,120 --> 00:29:29,680 Speaker 2: of the day, there's a difference in the post parandual 630 00:29:29,760 --> 00:29:33,520 Speaker 2: meal glucoster response and the morning. Obviously, Susi's always talked 631 00:29:33,520 --> 00:29:35,640 Speaker 2: about during the day, when you're up, you're active, your 632 00:29:35,640 --> 00:29:38,520 Speaker 2: body is sort of burning that feel better than it 633 00:29:38,600 --> 00:29:40,600 Speaker 2: is during the nighttime. Even if you're up and you're 634 00:29:40,640 --> 00:29:44,560 Speaker 2: active during the nighttime, the evening glucoster response tends to 635 00:29:44,600 --> 00:29:48,320 Speaker 2: be about double of the morning glucost response. So really 636 00:29:48,320 --> 00:29:51,040 Speaker 2: where you can focusing on that protein and that vegetable 637 00:29:51,080 --> 00:29:54,120 Speaker 2: and the lower GI on the whole grain type of 638 00:29:54,160 --> 00:29:57,600 Speaker 2: carbohydrate for your main meals, and focus on main meals. 639 00:29:57,640 --> 00:30:00,400 Speaker 2: If you're eating at random times overnight, you're having a 640 00:30:00,480 --> 00:30:02,560 Speaker 2: meal at three and you're having a meal at midnight, 641 00:30:02,840 --> 00:30:04,880 Speaker 2: make sure it's a balanced meal. Make sure it's not 642 00:30:04,920 --> 00:30:06,800 Speaker 2: just a pack of rice crackers and a diet coke 643 00:30:06,880 --> 00:30:08,880 Speaker 2: and you know, a couple of trick spars to get 644 00:30:08,920 --> 00:30:11,440 Speaker 2: you through. Really make sure you're focusing on a nice 645 00:30:11,480 --> 00:30:13,400 Speaker 2: balanced meal because you're going to keep your blood sugar 646 00:30:13,480 --> 00:30:16,320 Speaker 2: levels and your hormones far more stable and just feel 647 00:30:16,360 --> 00:30:17,920 Speaker 2: a lot better by the time you get to the 648 00:30:17,960 --> 00:30:20,440 Speaker 2: next morning. So that's all i'd add, basically exactly what 649 00:30:20,480 --> 00:30:22,880 Speaker 2: you said, but really important to highlight there is actually 650 00:30:22,920 --> 00:30:26,080 Speaker 2: research that shows as differences in the calories burned and 651 00:30:26,120 --> 00:30:29,040 Speaker 2: the glucose response from the morning to the night shift. 652 00:30:29,480 --> 00:30:32,680 Speaker 1: Perfect very well summarized. All right, Well, that brings us 653 00:30:32,720 --> 00:30:34,480 Speaker 1: to the end of the nutrition couch for another week. 654 00:30:34,720 --> 00:30:36,479 Speaker 1: Please keep telling your friends about us so we can 655 00:30:36,520 --> 00:30:39,360 Speaker 1: continue to grow. And if you're looking for a nutritional boost, 656 00:30:39,440 --> 00:30:41,959 Speaker 1: you must check out our range of supplements at designed 657 00:30:42,000 --> 00:30:44,720 Speaker 1: bydietitians dot com. We'll see you next Wednesday for a 658 00:30:44,760 --> 00:30:47,360 Speaker 1: regular episode drop have a great week, Catch you guys 659 00:30:47,360 --> 00:30:51,200 Speaker 1: next week.