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Speaker 1: Hi Onleanne Ward and I'm Susie Burrow and welcome to

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Speaker 1: the Nutrition Couch, a weekly podcast from two of Ustrey's

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Speaker 1: leading dieticians, bringing you everything that is new in the

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Speaker 1: world of nutrition, diets and good food from the Nutrition Couch.

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Speaker 1: Today we're chatting about the trending media topic of flexible darting,

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Speaker 1: or you may have heard it called if it fits

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Speaker 1: your macros. Our client case study of the week is

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Speaker 1: about being constantly hungry while trying to lose weight. And

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Speaker 1: on our most popular segment, the Soupermarket Product of the Week,

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Speaker 1: we discuss a new powdered pinut butter. And finally, one

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Speaker 1: of our listener questions has sent us in a question

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Speaker 1: about probotics. Should we be taking them for general helps.

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Speaker 1: We'll give you all of the research and science behind that,

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Speaker 1: but before we jump into today's podcast, Susie, you are

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Speaker 1: always cooking up a storm in the kitchen. What have

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Speaker 1: you made for the twins this week?

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Speaker 2: I do cook quite a lot. Sometimes I'm testing different recipes.

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Speaker 2: Sometimes I'm cooking to thank people for things, or of course,

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Speaker 2: to get that elusive perfect Instagram shot. The issue, of course,

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Speaker 2: is that contrary to what you see on social media,

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Speaker 2: they don't always work out, and I actually do have

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Speaker 2: to throw out a fair wax. So for every great photo,

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Speaker 2: there's probably two or three dodgy ones that haven't quite

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Speaker 2: made it. But I tear what I have been perfecting,

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Speaker 2: and I am pretty proud of this. I have wanted

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Speaker 2: to be able to make a muffin with a crunchy top,

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Speaker 2: like at a cafe for some time because whenever I

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Speaker 2: make muffins, and they're not my favorite go to and

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Speaker 2: not even my kids, but they do really well on

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Speaker 2: social media. But I thought if I could perfect a

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Speaker 2: crunchy top muffin, I would be pretty happy. And I

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Speaker 2: finally have got the right mix. And it's not complicated.

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Speaker 2: It's more like how you do a crumble. We do

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Speaker 2: a little bit of brown sugar with a little bit

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Speaker 2: of wholemeal flour and do it that way. But I'm

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Speaker 2: pretty proud of my effort. So I've been doing the

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Speaker 2: crunchy top muffins. They're coming up particularly well. This morning.

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Speaker 2: I did like a breakfast bircher, but I did it

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Speaker 2: as a muffin. Now I think people will love it

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Speaker 2: because it's like a creamy oats breakfast muffin that you

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Speaker 2: could have in a bowl, almost like a cake, but

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Speaker 2: it's not my flavor profile I don't eat that. So

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Speaker 2: the other thing is a lot of the stuff I

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Speaker 2: actually don't really like that much, so that helps, and

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Speaker 2: we try and give the rest to neighbors and things.

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Speaker 2: But as I said, I also have terrible stuff up.

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Speaker 2: So like a couple of weeks ago, I had to

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Speaker 2: get a picture of a banana bread and I took

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Speaker 2: it out too early land so it was still wet

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Speaker 2: in the middle. I knew it was, and I got

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Speaker 2: the photo. It's a great photo, but I also know

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Speaker 2: the battle wasn't completely cooked crew because it was really

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Speaker 2: dense and thick because I tend to thicken them up

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Speaker 2: with quite a lot of yogat, And I ended up

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Speaker 2: taking it to my mum's and it was literally we

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Speaker 2: just chucked it out. So that's the thing about Instagram,

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Speaker 2: isn't it Just because it looks perfect doesn't always mean

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Speaker 2: that it is. And for every great looking baked recipe,

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Speaker 2: there's probably a couple that are looking pretty dodgy. So

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Speaker 2: I definitely spend a lot of time in supermarkets picking

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Speaker 2: up whole your self raising flour yogurt and butter, which

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Speaker 2: are the things that I tend to run out of

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Speaker 2: because I will also say, I know we've got to

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Speaker 2: get started. But I always give people the option in

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Speaker 2: baking of using a sugar replace. It's not like a

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Speaker 2: monk fruit or sugar. But if I'm honest, I don't

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Speaker 2: buy monk fruits sweet now because I think it's really expensive,

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Speaker 2: like eight dollars a small bag, and I really try

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Speaker 2: and make things affordable. So I give people the option.

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Speaker 2: But I myself just cook with a little bit of

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Speaker 2: sugar because I don't want to spend eight dollars plus

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Speaker 2: on making a muffin or a banana bread recipe. So

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Speaker 2: I like to give people that option because otherwise it

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Speaker 2: can be really quite expensive. All of that healthy baking.

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Speaker 1: You can absolutely yeah, And you know me, I don't

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Speaker 1: tend to bake too much, so I always love seeing

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Speaker 1: your creations on social media.

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Speaker 2: Might't be longer there. We're going to be having those

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Speaker 2: pureys coming up soon.

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Speaker 1: Get gotta get me one of those Thermo mixers or

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Speaker 1: something like that. I think I can make up some

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Speaker 1: baby food.

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Speaker 2: It makes it really easy one hundred percent and you

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Speaker 2: can just freeze it. All up and off you go,

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Speaker 2: so you never is motivated. I think when the kids

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Speaker 2: are about six months. By the time it gets to

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Speaker 2: twelve and eighteen months and you're fully back at work,

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Speaker 2: you just don't care anymore. But go with it. At

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Speaker 2: six months, I agree, invest in the thermino.

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Speaker 1: Awesome, well, Susie. This week in the media, we're chatting

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Speaker 1: about flexible darting. So it's I I f YM or

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Speaker 1: if it fits your macros? What have you heard about this?

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Speaker 1: I know it's big within sort of the bodybuilder and

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Speaker 1: fitness community. A lot of the online coaches who you

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Speaker 1: know work with clients for fat loss are talking about

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Speaker 1: flexible dieting. Essentially, it's just a way of I think

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Speaker 1: counting or tracking your macros and making them fit. Rather

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Speaker 1: than I guess calorie counting. It's more tracking the number

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Speaker 1: of macro nutrients you're having. And for me, you know,

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Speaker 1: I've sort of dabbled with a little bit in the past.

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Speaker 1: If I'm going through a fat loss block myself, I

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Speaker 1: will of course track, but I'll track calories and macros

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Speaker 1: because we know that if the goal is fat loss,

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Speaker 1: you absolutely have to be in a calorie deficit, and

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Speaker 1: I think macro nutrients, particularly from a body composition perspective matter.

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Speaker 1: You know, you don't want too many carbohydrates. You need

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Speaker 1: enough fat, particularly for things like you know, cellular health

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Speaker 1: and hairskin and nails and that sort of thing, and

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Speaker 1: even just women's reproductive organs how they work. We need

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Speaker 1: some fat in our diet at a minimum of twenty percent.

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Speaker 1: And I think protein, of course, is especially important when

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Speaker 1: we're trying to aim to you know, gain some lean

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Speaker 1: muscle mass or maintain our muscle mass. So I think

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Speaker 1: macro nutrients are absolutely important. But how do you feel

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Speaker 1: about just the concept of flexible dieting.

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Speaker 2: When it comes to me, I think this is what

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Speaker 2: I would call a convenient diet theory for you. So

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Speaker 2: it's really using a proposed model of eating to suggest

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Speaker 2: that you can very easily eat high calorie or what

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Speaker 2: we'd call sugary processed foods and still achieve your dietary goals.

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Speaker 2: So if I'm putting it into context, and I wasn't

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Speaker 2: overly clear about it either, because I think it just

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Speaker 2: to me doesn't fit at all flexible, But then dieting,

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Speaker 2: I'm just not really quite clear. But the best way

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Speaker 2: I can think to describe it is that if you

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Speaker 2: have a goal of fat loss and you're sticking to

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Speaker 2: a certain calorie load or macronutrient loads. So say you

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Speaker 2: wanted to reduce your carbohydrate down to forty percent of intake,

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Speaker 2: So if you wanted to still have a chocolate bar

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Speaker 2: at lunch time, the way you would be able to

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Speaker 2: do that is if you made sure you were getting

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Speaker 2: your salad and vegetables that didn't affect your macros, and

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Speaker 2: then a piece of lean protein, and then potentially you

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Speaker 2: could get a little bit of well, I guess you

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Speaker 2: get the carbohydrate from the mars bar and a little

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Speaker 2: bit of fat from that, so you were keeping all

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Speaker 2: the other components of that meal low in fat and light,

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Speaker 2: so it would allow you to have a mars bar

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Speaker 2: as part of your diet. Now, I think philosophically it

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Speaker 2: sounds really nice because it means you take away from

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Speaker 2: that idea that there's good and bad foods. In that model,

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Speaker 2: it's about choosing the foods you want to eat but

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Speaker 2: still achieving your dietary goals. But I am yet to

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Speaker 2: see it really work in practice. And my understanding is

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Speaker 2: that where it comes up most of all these people

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Speaker 2: who are perhaps doing physique changing or specifically bodybuilding, where

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Speaker 2: they have a much wider range of calories and macros

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Speaker 2: that they can fill, and so it doesn't matter if

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Speaker 2: they eat a packet of lollies because their carbohydrate intake

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Speaker 2: or requirements are very high, Whereas I really struggle to

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Speaker 2: see how it could fit for my clients who are

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Speaker 2: small people who don't have a lot of calories to

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Speaker 2: play with. And I can tell you straight away that

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Speaker 2: if they would doing flexible dieting and still including a

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Speaker 2: high fat, high sugar food most days, they wouldn't achieve

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Speaker 2: their diet your goals because they just don't have that

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Speaker 2: much room to move calorie wise. So for me, it

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Speaker 2: fits to a much larger frame person who has a

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Speaker 2: lot more energy and calories to burn as opposed to

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Speaker 2: the clients that I work with.

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Speaker 1: And I think that's a really important point because a

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Speaker 1: lot of the bodybuilders and the finness coaches out there

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Speaker 1: who promote this, and I think the funniest thing is

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Speaker 1: that people the first thing and I googled, you know,

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Speaker 1: if it fits your macros? And the first website that

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Speaker 1: popped up was the IFYM website, and the first thing

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Speaker 1: it's said in big bold letters, was this is not

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Speaker 1: a diet. Well, if you're weighing and tracking your food

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Speaker 1: every day, that's a diet. So I think it is

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Speaker 1: a type of diet. But I think people get away

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Speaker 1: with it saying, you know, you can eat mar as

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Speaker 1: well as you can eat donut. You can eat whatever

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Speaker 1: you want as long as it fits into your macro nutrients.

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Speaker 1: But I think you make an important point that a

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Speaker 1: lot of the proponents of this diet, and a lot

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Speaker 1: of people who are promoting it, have super high requirements.

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Speaker 1: So if you're a bodybuilder, you're doing twenty twenty five

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Speaker 1: thousand steps a day, you're doing seven workouts a week,

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Speaker 1: you're in three thousand plus calories. Yeah, you're gonna have

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Speaker 1: a lot more calories to play with than the average

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Speaker 1: person who sits at a desk job might get three

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Speaker 1: or four workouts in a week, but their deficit in

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Speaker 1: terms of fat loss is more around that fifteen sixteen

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Speaker 1: hundred calorie mark. You just don't have the luxury or

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Speaker 1: flexibility of having a lot of these higher calorie processed foods.

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Speaker 1: So I do think you're right it it matches a

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Speaker 1: certain client tell more than it's something that fits everybody.

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Speaker 1: But also I think for a lot of people it's

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Speaker 1: it's kind of just an excuse to eat processed foods.

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Speaker 1: And as you said, you know, trying to eat three

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Speaker 1: thousand plus calories specifically focusing in whole foods is actually

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Speaker 1: really hard to do. Like there is people who you know,

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Speaker 1: they will eat a bag of lollies just to get

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Speaker 1: their carbs and their sugars in. They will just add

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Speaker 1: you know, a mass bar on top of their porridge

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Speaker 1: in the morning just to get their carbohydrates right up there.

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Speaker 1: After a training session, they're taking down bulk protein powders

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Speaker 1: because their protein requirements are like one hundred and eighty

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Speaker 1: grams a day, and good luck to you try to

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Speaker 1: eat that in you know, whole foods, there's a lot

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Speaker 1: of protein. So I think for a lot of people, yeah,

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Speaker 1: it is, you kind of do end up a lot

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Speaker 1: more processed foods in And then clients that I've worked

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Speaker 1: in the past who come into my coaching services, obviously

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Speaker 1: this isn't something that I recommend, but they've tried this

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Speaker 1: before and they say, I don't want to do it

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Speaker 1: again because I you know, the tracking and the weighing

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Speaker 1: and that sort of thing just drives me insane. And

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Speaker 1: I get to the end of the night and I've

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Speaker 1: got like, say, only two hundred calories left. I'm starving.

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Speaker 1: I've got no carbohydrates left because I ate it all lunchtime.

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Speaker 1: And what am I supposed to do with Like, you know,

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Speaker 1: I've got to eat sixty grams of protein or something,

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Speaker 1: and I've got no fat left and no carbs left.

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Speaker 1: So I think unless you're really planning out your day

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Speaker 1: and you kind of know what you're going to have

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Speaker 1: for dinner, you can get very stuck in terms of

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Speaker 1: using all of those you know, with the flexible dieting,

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Speaker 1: it's like I want to go have a burger in

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Speaker 1: some fries for lunch. Okay, that's cool. It might fit

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Speaker 1: your macros now, But by the time you get to dinner,

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Speaker 1: you've got no fat left, you've got barely new carbohydrates left.

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Speaker 1: You've got to eat a hell of a lot of

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Speaker 1: protein for dinner on very very low calories. So what

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Speaker 1: are you going to have a piece of steam fish

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Speaker 1: and two green beans. I think it's just it's not

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Speaker 1: as flexible, I think, as what people really think it is.

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Speaker 1: And The other thing is that most people don't consider

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Speaker 1: a fib or a mac nutrient targets, So I think

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Speaker 1: a lot of people aren't actually tracking their fiber intake EGY,

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Speaker 1: which we know for general health and particularly gut health

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Speaker 1: is so incredibly important. So I think that a lot

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Speaker 1: of people are going, yeah, I'll have a burger and

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Speaker 1: fries for lunch, and I'll just have some steamfish for

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Speaker 1: dinner and a piece of broccoli. But they're not getting

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Speaker 1: anywhere near the required amounts of fiber or that diversity

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Speaker 1: of fruits and veg every day as well. And you know,

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Speaker 1: they're eating a bag of lollies, whereas you could have

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Speaker 1: a nice fruit salad and you're gonna get a lot

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Speaker 1: more nutrients in from the fruit salad, but probably a

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Speaker 1: similar amount of carbs and sugar in there. So I

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Speaker 1: do think there are some negatives to it. It definitely

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Speaker 1: does fit a particular type of clientele, as you said,

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Speaker 1: larger bodied, higher requirements, super super active, and also those

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Speaker 1: online calculators and the people that tend to set your

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Speaker 1: macro nutrient targets. It's not really something that's really based

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Speaker 1: on I guess research and science, and probably should be

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Speaker 1: adjusted quite regularly as people's weight comes down or their

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Speaker 1: training sort of differs as well. But a lot of

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Speaker 1: people will set their macros at the beginning and say,

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Speaker 1: you know, I want to lose ten to fifteen kilos

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Speaker 1: and that never changes the entire way through. Then they

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Speaker 1: hit a plateau and they wonder why.

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Speaker 2: I really don't like my clients checking their macros.

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Speaker 1: Now.

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Speaker 2: Indeed, when I develop a meal plan, I've calculated the macros.

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Speaker 2: But what I find And I had a client just

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Speaker 2: on the weekend doing this, so she started to count herself,

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Speaker 2: so she was trying to understand what I was doing

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Speaker 2: so she could adjust based on things she wanted to eat.

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Speaker 2: And I think straight away this lends itself to psychological

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Speaker 2: management of food intake as opposed to responding to natural

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Speaker 2: hunger and fullness signals, because you're mentally calculating and eating

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Speaker 2: along that line, as opposed to what your body's telling you.

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Speaker 2: And the other issue I have with it is that

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Speaker 2: there's gross in accuracies in macro nutrient and calorie composition tables.

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Speaker 2: So even though it might look like it is perfect

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Speaker 2: and it's five grams of carbohydrate here, as you and

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Speaker 2: I both know there's a lot of inconsistencies in the databases.

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Speaker 2: It's not always completely accurate. So when people start to

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Speaker 2: count their macros to within a gram of recommendations, it's

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Speaker 2: not a healthy way of doing it. It's really in

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Speaker 2: a way promoting disordered eating because you're saying, I had

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Speaker 2: an extra gram of carbohydrate here, you know I need

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Speaker 2: to duck two from there, and then you might be

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Speaker 2: deducting it on a vegetable which probably doesn't really even

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Speaker 2: count anyway. So you're starting to isolate nutrition down into

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Speaker 2: individual foods and macros, when that's not really how we eat.

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Speaker 2: We eat a diet of food and the overall balance

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Speaker 2: comes from the meal patterns and the meal balance. So

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Speaker 2: I think it's trying to break down a behavioral pattern

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Speaker 2: of eating into numbers, and for me, it just doesn't work.

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Speaker 2: And I find it makes people really confuse. They don't

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Speaker 2: necessarily understand the science in the degree of being able

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Speaker 2: to balance well, and most importantly, they're not listening to

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Speaker 2: their bodies anymore. So I am really not a fan

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Speaker 2: of macro nutrient counting, even though I do do it

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Speaker 2: with for my clients myself, and the way I would

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Speaker 2: describe it is when you go to the accountant. I

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Speaker 2: don't want the account to tell me how to calculate

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Speaker 2: my baths. I want him to do it. So when

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Speaker 2: I see a dietitian, I want the dietitian to get

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Speaker 2: the balance right for me, as opposed to start to

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Speaker 2: do it yourself, because you never do it as well

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Speaker 2: as the accountant or the dietitian because you're not factoring

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Speaker 2: in all those other very so the only people and

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Speaker 2: I have seen it, I guess you're describing with bodybuilders,

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Speaker 2: they might add lollies and things. The only time I've

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Speaker 2: ever had to do that is with very young NRL

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Speaker 2: players early in their career, where they might be a

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Speaker 2: winger who weighs eighty kilos and they are six foot

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Speaker 2: two and they're doing two or three training sessions a day.

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Speaker 2: And those people I might send to McDonald's. You know

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Speaker 2: that you would never publicly state because that's how many

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Speaker 2: calories they're burning. But for most people, I just don't

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Speaker 2: really understand where it fits. And if anything, I think

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Speaker 2: it can do more damage because you start to, you know,

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Speaker 2: lend itself to indulging yourself on these foods that really

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Speaker 2: aren't healthy for us. And give yourself permission to be

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Speaker 2: eating them psychologically without even listening to your body in

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Speaker 2: terms of what it really really wants. So it's not

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Speaker 2: something I use. I think it's great to be aware

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Speaker 2: of it, but if someone was asking me about it,

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Speaker 2: I generally think it's an excuse to eat more more rubbish.

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Speaker 2: And you know, we all follow a diet lean all

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Speaker 2: of us ere a diet, whether we like to admit

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Speaker 2: it or not. But for me, a diet is about sustainability,

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Speaker 2: and it's about developing habits and patterns of eating that

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Speaker 2: you like, as opposed to thinking about it in your

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Speaker 2: head and thinking what you should be eating in numbers terms.

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Speaker 2: And that's where we sometimes feel wrong with principles like this,

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Speaker 2: which are asking us to calculate things. And we don't

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Speaker 2: eat according to a science. We eat according to a

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Speaker 2: behavioral pattern.

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Speaker 1: And I always say that, you know, we eat food,

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Speaker 1: we don't eat numbers, we don't eat macros. And I

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Speaker 1: think that that's the biggest downside of something like this

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Speaker 1: doesn't work well. If you look at you know, the

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Speaker 1: photos and that sort of thing online, you would think absolutely,

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Speaker 1: look at these people, they look fabulous, but looking lean

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Speaker 1: and fit, and strong, and that sort of thing isn't

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Speaker 1: necessarily an indicator of health. As you mentioned, a lot

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Speaker 1: of these super lean people aren't necessarily healthy, and a

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Speaker 1: lot of them have, you know, super low iron levels,

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Speaker 1: they've got you know, chronic and autoimmune diseases. Just because

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Speaker 1: somebody looks a certain way and follows a certain diet

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Speaker 1: pattern doesn't necessarily mean that they're healthy. And so I

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Speaker 1: think that's a really important thing to notice. Tracking your

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Speaker 1: macros is all well and good, What about your micro nutrients?

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Speaker 1: I would say that your micro nutrients matter as much,

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Speaker 1: if not more than your macro nutrients. And are you

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Speaker 1: tracking things like are you getting in enough selenium? Are

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Speaker 1: you getting in enough fol ate? No? Probably not, because

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Speaker 1: when you're putting everything into an app, you're just not

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Speaker 1: getting that diversity of foods. And again, people fall into

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Speaker 1: that rabbit hole where they're like and this is a

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Speaker 1: perfect example of my husband when I met him, he

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Speaker 1: ate the same thing for breakfast, lunch, He had a

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Speaker 1: second lunch and then dinner every single day because he

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Speaker 1: was doing flexible dieting. That's what he did. And it

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Speaker 1: was one vegetable at each meal. It was like broccoli

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Speaker 1: and then beans, We had greens twice a day. He

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Speaker 1: had chicken, he had turkey, and I think he had

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Speaker 1: either chicken or beef for dinner. And breakfast was like

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Speaker 1: this high protein nudugrain sort of cereal with milk, and

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Speaker 1: that was it, And that was his start because it perfectly.

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Speaker 1: He had perfectly calculated his macros on a daily basis

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Speaker 1: based on what a fitness coach had told him. Then

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Speaker 1: I came in and he started dating me. Here this

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Speaker 1: is years ago, and I just plipped on its head

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Speaker 1: because we shouldn't eat the same thing every day, and

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Speaker 1: just because it can calculated in an app doesn't necessarily

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Speaker 1: mean that that's healthy. He'll probably kill me for saying

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Speaker 1: the story on him.

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Speaker 2: Oh he knew he was alive when he met you.

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Speaker 1: Yeah, doesn't mean it's true health. You know. See that's mine,

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Speaker 1: that's my specimen.

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Speaker 2: Ever. Now you fell badly in love with someone who

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Speaker 2: gave him all the dietary information he wanted for free.

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Speaker 1: Absolutely, it works. First ways, he reads all of my

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Speaker 1: contracts and that sort of thing, because he's a good

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Speaker 1: lawyer and I do all his nutrition works well.

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Speaker 2: Shouting out to David. We love David, but.

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Speaker 1: Yeah, just because that's the bottom line I think for me,

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Speaker 1: like macro nutrients of course are important, but don't forget

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Speaker 1: about your micronutrients. They're so so important, and when you're

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Speaker 1: just tracking macros, your micronutrients go out the windows. So

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Speaker 1: you will probably end up deficient in quite a lot

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Speaker 1: of things. If you notice that your hair's falling out,

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Speaker 1: your period's becoming a lot more irregular, you're waking up

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Speaker 1: exhausted despite hitting your macros every day. Is that health

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Speaker 1: and are they true markets of health? Probably not. Probably

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Speaker 1: a good thing to sort of reassess what you're actually doing.

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Speaker 2: And they're very rough, those macro nutrient encounters. They're very,

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Speaker 2: very rough. They're not overly accurate. So take it with

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Speaker 2: a grain of salt and use it as a general

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Speaker 2: guide as opposed to thinking that this is an excuse

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Speaker 2: to eat a maths bar every day. It sounds too

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Speaker 2: good to be true, as we always say. All right, well,

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Speaker 2: moving on. A case study that has presented for us

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Speaker 2: recently is a little bit about hunger, but not we've

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Speaker 2: spoken before, Leanne about getting in touch with your hunger

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Speaker 2: to guide your food choices. That is incredibly, incredibly important,

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Speaker 2: but something that comes up a lot for some of

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Speaker 2: my clients is constant hunger, and sometimes I will start

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Speaker 2: someone on their plan and their feedback very quickly is

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Speaker 2: that they can do it, but they're feeling really hungry,

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Speaker 2: and that kind of incessant hung go where they can't

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Speaker 2: stop thinking about food and they're obsessed and they're eating

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Speaker 2: their dinner at four thirty. And this for me is

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Speaker 2: a big, big concern, but it's very, very common, so

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Speaker 2: we did think it was a really good opportunity to

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Speaker 2: talk it through. Now physiologically, if you're consuming a well

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Speaker 2: balanced meal that ticks the box on your macro nutrient

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Speaker 2: but is also really micro calorie load, So you know,

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Speaker 2: you have a lunch that's got some salad or soup,

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Speaker 2: and then a sandwich you'll rat with a decent amount

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Speaker 2: of protein, or perhaps some leftover dinner that's got again

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Speaker 2: a serve of lean meat and lots of veggies and

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Speaker 2: a little bit of good quality carbohydrates from some sweet

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Speaker 2: potato or some brown rice. That meal that might clock

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Speaker 2: in between three to five hundred calories for the average person,

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Speaker 2: should in theory keep you full for at least three

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Speaker 2: to four hours. So as soon as I have developed

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Speaker 2: a plan, or clients are eating reasonably well balanced meals,

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Speaker 2: if they're feeling hungry within an hour or two after

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Speaker 2: consuming that meal, I'm a bit worried because it's telling

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Speaker 2: me that something's not quite right with the way they're

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Speaker 2: processing their hunger or potentially their hormones. So Indeed, with

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Speaker 2: some hormonial conditions like insulin resistance, because insulin is not

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Speaker 2: metabolizing carbohydrate overly effectively, you can have quite fluctuating glucose

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Speaker 2: levels which can really drive that incessant need for sweet food. Indeed,

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Speaker 2: it can be behavioral if you have programmed to eat

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Speaker 2: every couple of hours. Indeed, the brain will seek out

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Speaker 2: that stimulation if you are consuming inadequate amounts of carbohydrates.

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Speaker 2: So if you're actively cutting your carbohydrates out, So for example,

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Speaker 2: you might have had an omelet for breakfast with no

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Speaker 2: other fuel, no toast, or you might have had a

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Speaker 2: chin a salad for lunch with no carbohydrate added. Indeed,

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Speaker 2: it's not uncommon to get those sugar cravings an hour

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Speaker 2: or two, So incessant hunger is a sign that you

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Speaker 2: do need to have a step back and say, why

433
00:19:15,280 --> 00:19:18,880
Speaker 2: am I not getting the satisfaction and fullness. But in

434
00:19:18,920 --> 00:19:21,320
Speaker 2: my experience, lea and the most common reason is that

435
00:19:21,359 --> 00:19:25,080
Speaker 2: there's hormonal issues driving it, which is an indicator to me,

436
00:19:25,119 --> 00:19:27,520
Speaker 2: I may need to get those hormones under control, or

437
00:19:28,240 --> 00:19:31,760
Speaker 2: that the meals they're making up or developing according to

438
00:19:31,760 --> 00:19:34,879
Speaker 2: what they think is balanced or healthy does not have

439
00:19:34,960 --> 00:19:38,360
Speaker 2: the right macro nutrient mix or balance of food groups

440
00:19:38,720 --> 00:19:40,640
Speaker 2: that is going to keep them full for that three

441
00:19:40,640 --> 00:19:41,760
Speaker 2: to four hours.

442
00:19:42,320 --> 00:19:44,040
Speaker 1: And I think in my experience, I would say that

443
00:19:44,160 --> 00:19:46,720
Speaker 1: the most common things when clients say I'm hungry, I'm hungry.

444
00:19:46,760 --> 00:19:49,680
Speaker 1: I'm hungry most of the time it's in the first

445
00:19:49,720 --> 00:19:51,320
Speaker 1: one to two weeks of when I start working with

446
00:19:51,359 --> 00:19:53,480
Speaker 1: a client, because the portions and the meals that I'm

447
00:19:53,480 --> 00:19:55,520
Speaker 1: giving them they're just not used to, Like we've just

448
00:19:55,520 --> 00:19:58,040
Speaker 1: flipped things on their head, Like I've pulled the carbohydrates

449
00:19:58,040 --> 00:20:00,600
Speaker 1: to half of what they're having. I've do the amount

450
00:20:00,600 --> 00:20:02,399
Speaker 1: of sales and veggies, and they've kind of got a

451
00:20:02,400 --> 00:20:04,520
Speaker 1: bit lazy and they're like, Okay, I'll hit the carves,

452
00:20:04,560 --> 00:20:06,399
Speaker 1: I'll hit the you know, the fat and the fiber,

453
00:20:06,480 --> 00:20:08,640
Speaker 1: but I didn't have enough you know, salads. Old kind

454
00:20:08,640 --> 00:20:10,880
Speaker 1: of like won't bother with that. Or something like that.

455
00:20:10,960 --> 00:20:13,800
Speaker 1: So I think that hunger for most I would say

456
00:20:13,840 --> 00:20:16,440
Speaker 1: eighty to ninety percent of my clients will stabilize within

457
00:20:16,480 --> 00:20:18,680
Speaker 1: about a week of working with me. So I think

458
00:20:18,720 --> 00:20:21,520
Speaker 1: that's just that difference in you know, the body, the hormones,

459
00:20:21,560 --> 00:20:24,520
Speaker 1: even the mind as well in terms of just doing

460
00:20:24,560 --> 00:20:26,199
Speaker 1: something a little bit different. So I think that that

461
00:20:26,359 --> 00:20:28,760
Speaker 1: constant hunger, if it's in the first week, if you're

462
00:20:28,800 --> 00:20:31,240
Speaker 1: doing something new or working with a new program or

463
00:20:31,240 --> 00:20:33,440
Speaker 1: a dietician or something like that, give it a week,

464
00:20:33,640 --> 00:20:35,239
Speaker 1: suck it up and see how you go. And if

465
00:20:35,280 --> 00:20:37,520
Speaker 1: it's still there in the second or third week, then

466
00:20:37,520 --> 00:20:39,359
Speaker 1: it's definitely something you need to look at. When the

467
00:20:39,440 --> 00:20:42,239
Speaker 1: second most common reason, I would say then besides, it

468
00:20:42,320 --> 00:20:44,840
Speaker 1: just needs you know, your body just it doesn't like

469
00:20:45,000 --> 00:20:47,480
Speaker 1: change necessarily, and sometimes it doesn't do that well with change.

470
00:20:47,520 --> 00:20:49,560
Speaker 1: So just give it a good week and see what happens.

471
00:20:49,600 --> 00:20:51,960
Speaker 1: And if you're still feeling hungry all of the time

472
00:20:52,000 --> 00:20:54,080
Speaker 1: in a week two or three, that's all we need

473
00:20:54,119 --> 00:20:55,760
Speaker 1: to sort of shake things up a bit. Are you

474
00:20:55,760 --> 00:20:58,560
Speaker 1: eating enough fiber? Are you eating enough protein? Most of

475
00:20:58,600 --> 00:21:02,160
Speaker 1: Australians should be having thirty grams plus a fiber a day.

476
00:21:02,200 --> 00:21:05,200
Speaker 1: I personally think, Susie, that our fiber recommendations are too low.

477
00:21:05,400 --> 00:21:07,680
Speaker 1: It's twenty five grams for healthy women and thirty grams

478
00:21:07,720 --> 00:21:10,639
Speaker 1: for healthy men. I quite often will easily have my

479
00:21:10,720 --> 00:21:13,480
Speaker 1: clients on thirty thirty five forty grams of fiber a day.

480
00:21:13,640 --> 00:21:16,280
Speaker 1: I personally think that our Australian recommendations are too low.

481
00:21:16,320 --> 00:21:19,199
Speaker 1: Just my own opinion, but I will absolutely drive up

482
00:21:19,240 --> 00:21:21,439
Speaker 1: the fiber and the protein and their meal plans. And

483
00:21:21,480 --> 00:21:23,439
Speaker 1: the other thing is for a lot of is is

484
00:21:23,480 --> 00:21:26,919
Speaker 1: it true physical hunger? It's that difference between I'm just

485
00:21:27,080 --> 00:21:29,679
Speaker 1: craving something because I know I'm you know, following a

486
00:21:29,680 --> 00:21:32,080
Speaker 1: meal plan and trying to be quote unquote good, or

487
00:21:32,280 --> 00:21:34,680
Speaker 1: you know, it's Wednesday and I haven't had any chocolate

488
00:21:34,680 --> 00:21:38,439
Speaker 1: since Monday. Whatever it is. But it's just that emotional

489
00:21:38,520 --> 00:21:41,200
Speaker 1: drive to eat what I call head hunger, versus that

490
00:21:41,240 --> 00:21:43,960
Speaker 1: true physical hunger or that stomach hunger. So I think

491
00:21:44,000 --> 00:21:47,359
Speaker 1: that's really a big thing to ask clients. Are you

492
00:21:47,480 --> 00:21:50,200
Speaker 1: actually truly physically hungry? If I said to you, go

493
00:21:50,240 --> 00:21:52,480
Speaker 1: and have an extra veggie souper, go and grab three

494
00:21:52,560 --> 00:21:55,040
Speaker 1: or four carrots with some homas or salza, could you

495
00:21:55,080 --> 00:21:56,960
Speaker 1: do that and they're like, oh no, no, I really

496
00:21:56,960 --> 00:21:59,040
Speaker 1: just feel like some crackers. And it's like, if you've

497
00:21:59,080 --> 00:22:02,000
Speaker 1: got a driver need for an exact or certain type

498
00:22:02,000 --> 00:22:04,679
Speaker 1: of food, it's more probably that head hunger or that

499
00:22:04,760 --> 00:22:07,720
Speaker 1: emotional hunger versus that true physical hunger, because if you

500
00:22:07,760 --> 00:22:10,280
Speaker 1: were truly physically hungry, you would eat any vegetable on

501
00:22:10,320 --> 00:22:12,439
Speaker 1: the planet. I would just drink, you know, gallons of

502
00:22:12,480 --> 00:22:14,840
Speaker 1: water if I was truly physically hungry and that was

503
00:22:14,880 --> 00:22:16,920
Speaker 1: the only thing that was available. So I think it's

504
00:22:16,960 --> 00:22:20,359
Speaker 1: really important to sort of differentiate between is this true

505
00:22:20,359 --> 00:22:22,879
Speaker 1: physical hunger or stomach hunger. So I think they're probably

506
00:22:22,880 --> 00:22:24,919
Speaker 1: the two most common reasons. And I think probably the

507
00:22:24,960 --> 00:22:26,840
Speaker 1: third one is clients who are trying to do it

508
00:22:26,880 --> 00:22:28,800
Speaker 1: themselves and they just put themselves at a far too

509
00:22:28,840 --> 00:22:30,520
Speaker 1: big a deficit. I had a dam from a girl

510
00:22:30,600 --> 00:22:34,280
Speaker 1: just yesterday who was like, he's an online calculator. I

511
00:22:34,320 --> 00:22:35,399
Speaker 1: know you always say you need to be in a

512
00:22:35,440 --> 00:22:37,840
Speaker 1: deficit to lose weight. Well, my deficit was I think

513
00:22:37,840 --> 00:22:41,080
Speaker 1: it's just like oney, one hundred calories or something like that.

514
00:22:41,119 --> 00:22:42,600
Speaker 1: And I was like, oh, it's too big. And I

515
00:22:42,640 --> 00:22:44,639
Speaker 1: said why that deficit? And she said, oh, the blog

516
00:22:44,680 --> 00:22:46,679
Speaker 1: I read said it should be a five hundred cow deficit,

517
00:22:47,000 --> 00:22:48,560
Speaker 1: and I just think for too many of us, we're

518
00:22:48,600 --> 00:22:51,600
Speaker 1: just putting ourselves in two bigger deficits. Of course, we're

519
00:22:51,600 --> 00:22:53,399
Speaker 1: going to feel hungry if you're you know, she was

520
00:22:53,400 --> 00:22:56,200
Speaker 1: gaining weight beforehand. You know, she's probably on two thousand

521
00:22:56,240 --> 00:22:59,440
Speaker 1: plus calories, has now taken herself down to eleven hundred calories,

522
00:23:00,200 --> 00:23:02,639
Speaker 1: ramped up her exercise in the the process as well

523
00:23:02,680 --> 00:23:05,960
Speaker 1: because she's trying to lose weight. It's just too big.

524
00:23:06,000 --> 00:23:07,840
Speaker 1: It's too much for the body to cope with. Like

525
00:23:07,880 --> 00:23:10,080
Speaker 1: I really do think slow and steady wins the waste,

526
00:23:10,119 --> 00:23:12,679
Speaker 1: so I think not enough protein and fiber. Is this

527
00:23:12,760 --> 00:23:15,800
Speaker 1: actually true hunger? Or is this just more cravings and

528
00:23:15,840 --> 00:23:18,280
Speaker 1: that constant need or want to eat because we're so

529
00:23:18,400 --> 00:23:20,919
Speaker 1: used to it because it's a habit for us. And

530
00:23:21,040 --> 00:23:22,919
Speaker 1: are we in too big a deficit? They're probably the

531
00:23:22,960 --> 00:23:25,480
Speaker 1: three biggest things I think about when clients are saying

532
00:23:25,480 --> 00:23:27,160
Speaker 1: I'm hungry and hungry, I'm hungry.

533
00:23:27,560 --> 00:23:29,560
Speaker 2: And I think, leading on from that, it's time of day,

534
00:23:29,640 --> 00:23:33,000
Speaker 2: because people start out with this intention of cutting back,

535
00:23:33,119 --> 00:23:36,000
Speaker 2: so they impose the restriction earlier in the day, so

536
00:23:36,040 --> 00:23:38,000
Speaker 2: they might start with an egg or two and one

537
00:23:38,080 --> 00:23:39,720
Speaker 2: slice of toast, so they think, right, I'm going to

538
00:23:39,760 --> 00:23:41,760
Speaker 2: be good. I'm going to cut down on the carbohydrates.

539
00:23:42,040 --> 00:23:43,639
Speaker 2: Then they skip morning tea or they just have a

540
00:23:43,640 --> 00:23:45,639
Speaker 2: cup of green tea because they're trying to be good,

541
00:23:45,920 --> 00:23:47,639
Speaker 2: and then they get to lunch and they give themselves

542
00:23:47,680 --> 00:23:50,680
Speaker 2: a plane tuna salad. Now what happens in my experience

543
00:23:50,720 --> 00:23:53,880
Speaker 2: with that is because they have restricted at the time

544
00:23:53,920 --> 00:23:56,400
Speaker 2: of day when they're often most physically active and need

545
00:23:56,440 --> 00:23:59,640
Speaker 2: the most energy, that they get a rebound hunger all afternoon,

546
00:23:59,640 --> 00:24:02,760
Speaker 2: and that is where you have that constant need to snack,

547
00:24:02,840 --> 00:24:04,879
Speaker 2: and you know at two o'clock you're hungry again, and

548
00:24:04,920 --> 00:24:06,680
Speaker 2: then at four o'clock it's like you can't get enough

549
00:24:06,680 --> 00:24:09,520
Speaker 2: food in. So you really want to pile the day

550
00:24:09,640 --> 00:24:13,320
Speaker 2: with more fuel, in particular that vegetable bulk at every meal,

551
00:24:13,359 --> 00:24:16,440
Speaker 2: including breakfast and lunch, and make sure that those first

552
00:24:16,440 --> 00:24:18,639
Speaker 2: two meals are balanced, and you will notice that your

553
00:24:18,680 --> 00:24:21,000
Speaker 2: hunger is a lot more in control on those days.

554
00:24:21,200 --> 00:24:23,800
Speaker 2: Because my argument's always been your race of good nutritions

555
00:24:23,840 --> 00:24:26,080
Speaker 2: one in the morning, kind of like trathlon. The race

556
00:24:26,160 --> 00:24:28,080
Speaker 2: is one on the bike. So if you front load

557
00:24:28,119 --> 00:24:30,680
Speaker 2: and get breakfast really well balanced with some veggies as well,

558
00:24:30,720 --> 00:24:33,159
Speaker 2: to bulk it up. A well balanced lunch that contains

559
00:24:33,200 --> 00:24:35,560
Speaker 2: all of your nutrient groups, you will find you won't

560
00:24:35,560 --> 00:24:38,160
Speaker 2: have that constant need to snack all afternoon. But you're

561
00:24:38,240 --> 00:24:40,000
Speaker 2: right because the other thing that people do in the

562
00:24:40,000 --> 00:24:42,760
Speaker 2: afternoon is they grab the crackers or all carbohydrate without

563
00:24:42,760 --> 00:24:45,320
Speaker 2: their balance of their macros and getting some protein, getting

564
00:24:45,359 --> 00:24:48,320
Speaker 2: some veggies, and the more of that really quickly digested

565
00:24:48,400 --> 00:24:51,640
Speaker 2: carbohydrate you consume, like the rice, crackers and the hommus

566
00:24:51,720 --> 00:24:54,560
Speaker 2: and those ready to eat you know, snacks, it primes

567
00:24:54,560 --> 00:24:57,560
Speaker 2: the brain to look for more of those really starches,

568
00:24:57,640 --> 00:25:01,359
Speaker 2: those really processed carbohydrates, and that drives you're overeating all afternoon.

569
00:25:01,720 --> 00:25:04,399
Speaker 2: So it's about getting the balance through the day helps

570
00:25:04,400 --> 00:25:06,600
Speaker 2: to control your hunger and in the afternoon. And when

571
00:25:06,600 --> 00:25:09,480
Speaker 2: a client presents and says that they're starving at five o'clock,

572
00:25:09,840 --> 00:25:11,600
Speaker 2: I know they haven't eaten enough in the day. So

573
00:25:11,640 --> 00:25:14,400
Speaker 2: it's about what's happening earlier in those meals. And inevitably,

574
00:25:14,400 --> 00:25:16,800
Speaker 2: when I look at food pictures or food diaries, my

575
00:25:16,960 --> 00:25:19,800
Speaker 2: constant feedback is where are the vegetables, where's the salad,

576
00:25:19,840 --> 00:25:22,479
Speaker 2: because I might pile a whole salad with lunch or

577
00:25:22,800 --> 00:25:24,840
Speaker 2: add lots of veggies to it omelet, and my clients

578
00:25:24,840 --> 00:25:26,919
Speaker 2: will have nothing. They'll have a slice of tomato. So

579
00:25:26,960 --> 00:25:29,360
Speaker 2: it's that shift and getting that balance right through the day,

580
00:25:29,400 --> 00:25:32,160
Speaker 2: and that helps predict that hunger management in the in

581
00:25:32,200 --> 00:25:34,520
Speaker 2: the afternoon and then in the evening. A lot of it,

582
00:25:34,560 --> 00:25:36,760
Speaker 2: as you said's habitual. It's because we're programmed to have

583
00:25:36,800 --> 00:25:39,040
Speaker 2: a lot of sweet food. So it's working through that

584
00:25:39,119 --> 00:25:41,520
Speaker 2: and really thinking, right, the truth is, I'm not actually

585
00:25:41,560 --> 00:25:44,199
Speaker 2: probably hungry, it's just wanting something in my mouth. So

586
00:25:44,240 --> 00:25:45,840
Speaker 2: how can I have something in my mouth that's not

587
00:25:45,840 --> 00:25:47,280
Speaker 2: going to be too many calories?

588
00:25:47,800 --> 00:25:50,000
Speaker 1: Absolutely, I think there are quite a few, I think

589
00:25:50,040 --> 00:25:52,399
Speaker 1: different concepts that we can really look for here. So

590
00:25:52,480 --> 00:25:54,320
Speaker 1: I hope that those sort of talking points have given

591
00:25:54,320 --> 00:25:56,960
Speaker 1: our listeners something to think about, because it's going to

592
00:25:56,960 --> 00:25:59,560
Speaker 1: be different for everybody. Just because you're hungry doesn't necessarily

593
00:25:59,560 --> 00:26:01,800
Speaker 1: mean you need eat more. It doesn't necessarily mean that

594
00:26:01,840 --> 00:26:04,400
Speaker 1: you haven't eaten enough. Maybe you've eaten enough, but it's

595
00:26:04,400 --> 00:26:06,440
Speaker 1: the wrong type of food, or it's the wrong mix

596
00:26:06,480 --> 00:26:10,120
Speaker 1: of foods, or you've had just a huge leg day

597
00:26:10,119 --> 00:26:11,879
Speaker 1: at the gym, you know, and you actually need to

598
00:26:11,880 --> 00:26:14,000
Speaker 1: eat more than other days. And again, this is why

599
00:26:14,040 --> 00:26:16,280
Speaker 1: I hate it, or not that I hate I don't

600
00:26:16,400 --> 00:26:19,359
Speaker 1: encourage clients to caloriecount and macro account because most of

601
00:26:19,400 --> 00:26:21,320
Speaker 1: the time you're trying to eat the same thing every day,

602
00:26:21,440 --> 00:26:23,399
Speaker 1: but you don't do the same thing every day. And

603
00:26:23,480 --> 00:26:25,520
Speaker 1: I know, Susie, not right now because I'm pregnant. But

604
00:26:25,680 --> 00:26:27,320
Speaker 1: when I do a big leg day in the past

605
00:26:27,359 --> 00:26:30,399
Speaker 1: at the gym, I'm hungry that day, like hungry, like

606
00:26:30,440 --> 00:26:33,880
Speaker 1: I'll go breakfast, snack, snack, lunch, snacksnack, dinner, Versus if

607
00:26:33,880 --> 00:26:35,640
Speaker 1: I just go out and just do, say my ten

608
00:26:35,680 --> 00:26:37,440
Speaker 1: thousand steps for the day and that's all I do.

609
00:26:37,800 --> 00:26:39,840
Speaker 1: I can normally hold off of my break ea till

610
00:26:40,000 --> 00:26:42,399
Speaker 1: you know, around ten o'clock because I'm just not genuinely hungry.

611
00:26:42,520 --> 00:26:44,320
Speaker 1: Then go to a later lunch and then maybe have

612
00:26:44,400 --> 00:26:46,120
Speaker 1: one sack in the arbor and have dinner, and I'm

613
00:26:46,160 --> 00:26:48,720
Speaker 1: done for the day. Like my calorie lodal intake for

614
00:26:48,760 --> 00:26:51,280
Speaker 1: that day is just significantly lower than if I'm doing

615
00:26:51,359 --> 00:26:53,160
Speaker 1: a big heavy leg day in the gym, because I'm

616
00:26:53,200 --> 00:26:55,400
Speaker 1: just not burning as much and I'm just not as hungry.

617
00:26:55,600 --> 00:26:58,159
Speaker 1: So all of these things I think come into play,

618
00:26:58,359 --> 00:27:00,320
Speaker 1: but it's really it's going to come down to an

619
00:27:00,359 --> 00:27:02,880
Speaker 1: individual basis. And again we're going to plug dietitians here,

620
00:27:02,880 --> 00:27:05,080
Speaker 1: and that's why it's so important to be working with

621
00:27:05,160 --> 00:27:08,800
Speaker 1: a qualified professional because yeah, sure you can do it yourself,

622
00:27:08,960 --> 00:27:10,600
Speaker 1: but you know, I could do my tax myself, but

623
00:27:10,600 --> 00:27:12,960
Speaker 1: I'd probably be losing out on you know, hundreds or

624
00:27:12,960 --> 00:27:15,600
Speaker 1: thousands of dollars, So you know, in terms of what

625
00:27:15,600 --> 00:27:17,680
Speaker 1: I could actually be claiming, I could attempt to fix

626
00:27:17,720 --> 00:27:20,080
Speaker 1: my calm myself, am I got to fix it? Probably not.

627
00:27:20,119 --> 00:27:22,439
Speaker 1: I could attempt to you know, clean my teeth myself

628
00:27:22,480 --> 00:27:24,080
Speaker 1: and not go to the dentist for years and years,

629
00:27:24,080 --> 00:27:25,840
Speaker 1: but eventually, I think my teeth are going to pull out.

630
00:27:25,880 --> 00:27:28,199
Speaker 1: So I think the need to see a professional in

631
00:27:28,280 --> 00:27:31,959
Speaker 1: what those professionals are qualified in is so so important.

632
00:27:32,000 --> 00:27:34,680
Speaker 1: In nutrition is just one of those scary areas where

633
00:27:34,760 --> 00:27:37,560
Speaker 1: because there's so much online or because everybody eats, everybody

634
00:27:37,560 --> 00:27:40,879
Speaker 1: thinks they're an expert in nutrition. So absolutely is a

635
00:27:40,920 --> 00:27:43,879
Speaker 1: good time for us to really rate the importance of

636
00:27:43,920 --> 00:27:47,360
Speaker 1: seeing a dietitian. If you have specific goals around your nutrition.

637
00:27:47,520 --> 00:27:49,679
Speaker 2: And a meal should keep you full three to four hours.

638
00:27:49,720 --> 00:27:52,879
Speaker 2: If you're eating every hour or two, it's way too often. Definitely,

639
00:27:52,960 --> 00:27:54,080
Speaker 2: that's a guiding light.

640
00:27:54,520 --> 00:27:57,960
Speaker 1: Absolutely. Now onto our most popular segment, our new and

641
00:27:57,960 --> 00:28:01,399
Speaker 1: exciting supermarket product. So a listener has sent us this

642
00:28:01,480 --> 00:28:04,640
Speaker 1: over our Instagram, Susie, which is at the Nutrition Couch podcast,

643
00:28:04,680 --> 00:28:06,960
Speaker 1: So give us a follow on Instagram if you don't already,

644
00:28:07,520 --> 00:28:09,959
Speaker 1: and send us your product, send us your questions in

645
00:28:10,160 --> 00:28:12,359
Speaker 1: bearing in mind that we can't give you personalized advice,

646
00:28:12,400 --> 00:28:14,359
Speaker 1: so we have had quite a lot of DMS saying

647
00:28:14,400 --> 00:28:16,800
Speaker 1: from people, Hey, Susie Leanne, this is my height, this

648
00:28:16,840 --> 00:28:18,560
Speaker 1: is my weight? How many calories should I be eating?

649
00:28:18,600 --> 00:28:21,439
Speaker 1: We can't give that personalized advice over Instagram, but we

650
00:28:21,480 --> 00:28:23,760
Speaker 1: are more than happy to chat about listener questions and

651
00:28:23,920 --> 00:28:25,840
Speaker 1: the different products that you send through to us as well,

652
00:28:25,920 --> 00:28:27,600
Speaker 1: so please do send them through. We've got quite a

653
00:28:27,680 --> 00:28:30,760
Speaker 1: list now, don't we, Susie. Our listeners are really enjoying

654
00:28:30,760 --> 00:28:33,600
Speaker 1: the podcast, which is amazing. But today we're chatting about

655
00:28:33,720 --> 00:28:37,040
Speaker 1: a product somebody has sent in called PEB two. So

656
00:28:37,080 --> 00:28:40,080
Speaker 1: it's essentially powdered peanut butter. So on the front of it,

657
00:28:40,120 --> 00:28:42,720
Speaker 1: the marketing says ninety percent less fat and six grams

658
00:28:42,720 --> 00:28:45,240
Speaker 1: of protein, So I mean it looks pretty good. I

659
00:28:45,240 --> 00:28:47,280
Speaker 1: think it is gluten free, and it's a vegan product

660
00:28:47,360 --> 00:28:51,280
Speaker 1: as well. So for two tablespoons of this powdered peanut butter,

661
00:28:51,440 --> 00:28:54,720
Speaker 1: it's sixty calories. It is one point five grams of fat,

662
00:28:54,760 --> 00:28:57,640
Speaker 1: so significantly lower fat than if you had two tablespoons

663
00:28:57,640 --> 00:29:01,880
Speaker 1: of actual peanut butter. It's gone ninety milligrams of sodium,

664
00:29:01,880 --> 00:29:05,200
Speaker 1: and it five grams of carbohydrates. So obviously, because peanut

665
00:29:05,240 --> 00:29:06,960
Speaker 1: butter is more of a fat, we don't expect a

666
00:29:07,040 --> 00:29:09,640
Speaker 1: huge amount of carbohydrate. A gram of fiber for the

667
00:29:09,680 --> 00:29:12,719
Speaker 1: two tablespoons a powder peanut butter and six grams of protein,

668
00:29:12,760 --> 00:29:14,880
Speaker 1: so six grams of proteins is a big whack in

669
00:29:15,160 --> 00:29:18,000
Speaker 1: two tablespoons and quite low calories as well, at just

670
00:29:18,000 --> 00:29:20,000
Speaker 1: sixty calories. So I've actually got some sitting in my

671
00:29:20,000 --> 00:29:22,480
Speaker 1: cupboard at the moment, SUSI, A brand I think in

672
00:29:22,520 --> 00:29:24,160
Speaker 1: the past is center to me, or I don't know,

673
00:29:24,200 --> 00:29:26,360
Speaker 1: it's ended up somehow in my cupboard. I did mention

674
00:29:26,480 --> 00:29:28,200
Speaker 1: to you because SUSI said, where do you actually buy

675
00:29:28,240 --> 00:29:30,240
Speaker 1: this from? And I said, I've seen it in my gym,

676
00:29:30,240 --> 00:29:32,840
Speaker 1: because my gym has this big fancy venue machine. They

677
00:29:32,840 --> 00:29:35,360
Speaker 1: sell you know, broccoli chips and protein cookies and all

678
00:29:35,360 --> 00:29:37,560
Speaker 1: the health kalos that we've talked about in the past.

679
00:29:37,560 --> 00:29:40,040
Speaker 1: But this is actually something that I don't consider too bad.

680
00:29:40,120 --> 00:29:42,560
Speaker 1: Actually a sort of a fan of it, SUSI, because

681
00:29:42,680 --> 00:29:44,640
Speaker 1: you can get the taste of the peanut butter in

682
00:29:44,680 --> 00:29:46,920
Speaker 1: it for a lot lower calorie, a lot higher protein.

683
00:29:47,000 --> 00:29:49,160
Speaker 1: So again, if you're in a deficit and you're trying

684
00:29:49,160 --> 00:29:52,240
Speaker 1: to lose body fat's a good option. It's nothing like

685
00:29:52,360 --> 00:29:54,200
Speaker 1: real peanut butter. I must admit. You kind of mix

686
00:29:54,240 --> 00:29:55,640
Speaker 1: it with water and it forms like a little bit

687
00:29:55,680 --> 00:29:58,760
Speaker 1: of a paste. So I've actually put it in porridge

688
00:29:58,880 --> 00:30:00,640
Speaker 1: in my prods in the morning. I've sort of put

689
00:30:00,640 --> 00:30:02,400
Speaker 1: some of this in and the taste is there, but

690
00:30:02,400 --> 00:30:05,120
Speaker 1: it's just nowhere near is concentrated in terms of the

691
00:30:05,160 --> 00:30:08,080
Speaker 1: taste as normal peanut butter would. But I guess it

692
00:30:08,160 --> 00:30:10,000
Speaker 1: is sort of what probably at least a third of

693
00:30:10,080 --> 00:30:12,640
Speaker 1: the calories that two tablespoons of normal peanut butter would be.

694
00:30:12,760 --> 00:30:14,600
Speaker 1: So I think it has a time and a place,

695
00:30:14,600 --> 00:30:17,840
Speaker 1: and it's definitely something that I'm not going to completely

696
00:30:17,880 --> 00:30:19,880
Speaker 1: discount at all, but for the right type of person,

697
00:30:19,920 --> 00:30:22,560
Speaker 1: I think it could be quite helpful. What are your thoughts.

698
00:30:23,200 --> 00:30:25,640
Speaker 2: This is one of the most interesting products I've ever seen,

699
00:30:25,960 --> 00:30:27,520
Speaker 2: and I've just had to look. Actually, it does say

700
00:30:27,520 --> 00:30:29,760
Speaker 2: it's available at will wet. It sells for ten dollars,

701
00:30:29,800 --> 00:30:33,240
Speaker 2: which is obviously significantly more than a standard peanut butter.

702
00:30:33,280 --> 00:30:36,680
Speaker 2: It's imported from the US, and I will disclose that

703
00:30:36,760 --> 00:30:39,719
Speaker 2: I do. I am an ambassador for Mavers and Astray

704
00:30:39,720 --> 00:30:42,720
Speaker 2: in peanut butter, so I'll be very careful here. I

705
00:30:42,760 --> 00:30:47,080
Speaker 2: think it's really interesting because you're right, it gives people

706
00:30:47,120 --> 00:30:52,200
Speaker 2: an opportunity to potentially enjoy the protein rich benefits associated

707
00:30:52,240 --> 00:30:55,480
Speaker 2: with peanut butter with a lot less fat. It does

708
00:30:55,520 --> 00:30:58,120
Speaker 2: have added sugar and salt, which a number of the

709
00:30:58,160 --> 00:31:01,040
Speaker 2: peanut butter's on the market now, including the Range, don't have,

710
00:31:01,400 --> 00:31:03,800
Speaker 2: so there's a downside to that, and I think for

711
00:31:03,880 --> 00:31:07,280
Speaker 2: people who potentially are counting their fat or really love

712
00:31:07,320 --> 00:31:10,000
Speaker 2: the taste of it, it's an option, but you're going

713
00:31:10,040 --> 00:31:11,960
Speaker 2: to pay for that. You know, it's ten dollars per jar,

714
00:31:12,000 --> 00:31:16,760
Speaker 2: which isn't insignificant, and I just think, wow, I guess

715
00:31:16,840 --> 00:31:18,920
Speaker 2: the other thing going through my mind, and we haven't

716
00:31:18,960 --> 00:31:21,920
Speaker 2: discussed this before, Like, do you think you'd lose some

717
00:31:22,000 --> 00:31:24,880
Speaker 2: of the sort of antioxidant potential with some of those

718
00:31:25,000 --> 00:31:26,680
Speaker 2: nuts in the way that it had been processed.

719
00:31:27,040 --> 00:31:29,440
Speaker 1: Yeah, I mean I think that the potential is definitely there,

720
00:31:29,480 --> 00:31:32,200
Speaker 1: But again, probably peanut isn't like what I would call

721
00:31:32,200 --> 00:31:34,200
Speaker 1: the healthiest type of nut or anything. Yeah, I mean

722
00:31:34,200 --> 00:31:37,400
Speaker 1: it's more about legume, isn't it than a nut? But yeah,

723
00:31:37,440 --> 00:31:39,040
Speaker 1: there are pros and cons, Like I think it sort

724
00:31:39,040 --> 00:31:40,920
Speaker 1: of falls mid range to me, Like it's not something

725
00:31:40,960 --> 00:31:42,960
Speaker 1: I highly recommend or I don't think I've ever written

726
00:31:42,960 --> 00:31:44,440
Speaker 1: it into a meal plan for a client, but I

727
00:31:44,440 --> 00:31:46,520
Speaker 1: can see that it has a place, I guess. But

728
00:31:46,600 --> 00:31:48,840
Speaker 1: you definitely do need to be using I think I

729
00:31:48,960 --> 00:31:51,080
Speaker 1: sort of originally added about a teaspoon to my approach

730
00:31:51,120 --> 00:31:52,960
Speaker 1: and I literally couldn't even taste it, So you do

731
00:31:53,080 --> 00:31:55,120
Speaker 1: have to be using quite a lot of it, like

732
00:31:55,160 --> 00:31:57,280
Speaker 1: sort of the one to two tablespoons that's recommended in

733
00:31:57,320 --> 00:31:59,840
Speaker 1: the serving size, which again the container is not actually

734
00:31:59,880 --> 00:32:01,800
Speaker 1: that big, and for ten bucks a pop, you know,

735
00:32:01,880 --> 00:32:03,600
Speaker 1: the price does add up quite a lot.

736
00:32:03,720 --> 00:32:06,280
Speaker 2: So just off the top of my head looking at it,

737
00:32:06,320 --> 00:32:08,360
Speaker 2: I'm wondering actually if it would be a reasonably good

738
00:32:08,480 --> 00:32:11,400
Speaker 2: ingredient for homemade bliss balls or even to bump up

739
00:32:11,440 --> 00:32:12,840
Speaker 2: the protein content of baking.

740
00:32:13,080 --> 00:32:13,360
Speaker 1: Yeah.

741
00:32:13,480 --> 00:32:17,080
Speaker 2: Yeah, because if you're if I cook with peanut butter,

742
00:32:17,160 --> 00:32:19,040
Speaker 2: I'm often using it as a fat almost as an

743
00:32:19,080 --> 00:32:23,360
Speaker 2: alternative to having extravagin olive oil or butter. But one

744
00:32:23,360 --> 00:32:26,560
Speaker 2: of the issues when it comes to protein balls in

745
00:32:26,600 --> 00:32:29,360
Speaker 2: particular is if people don't have or want to use

746
00:32:29,360 --> 00:32:33,000
Speaker 2: protein powder, what's an ingredient you can get in there?

747
00:32:33,200 --> 00:32:35,520
Speaker 2: And I'm thinking if you were making a bliss ball,

748
00:32:35,560 --> 00:32:37,720
Speaker 2: I would probably use it there. I wouldn't use it

749
00:32:37,720 --> 00:32:40,480
Speaker 2: as an alternative to peanut butter because I think that

750
00:32:40,520 --> 00:32:42,760
Speaker 2: there's better one hundred percent nuts spreads out there that

751
00:32:42,800 --> 00:32:45,560
Speaker 2: are better to spread and things. But if I had

752
00:32:45,600 --> 00:32:47,920
Speaker 2: it at home, I would actually use it as a

753
00:32:47,920 --> 00:32:51,160
Speaker 2: base to a bliss ball as a way of getting

754
00:32:51,160 --> 00:32:54,640
Speaker 2: the protein in there without using protein powder. Yeah, and

755
00:32:54,760 --> 00:32:57,000
Speaker 2: interest because only two tablespoons.

756
00:32:56,560 --> 00:32:58,840
Speaker 1: Is almost six grams of protein, So that's atra bread

757
00:32:58,840 --> 00:33:00,560
Speaker 1: idea yea, and for only sixty calories.

758
00:33:01,000 --> 00:33:03,120
Speaker 2: That's how I would absolutely use that product if across

759
00:33:03,120 --> 00:33:05,360
Speaker 2: my path. And then compared to the cluster of protein

760
00:33:05,400 --> 00:33:08,000
Speaker 2: powder it's actually not too expensive because these protein powders

761
00:33:08,040 --> 00:33:11,080
Speaker 2: coming in at about twenty dollars per container. So yeah,

762
00:33:11,160 --> 00:33:13,000
Speaker 2: just off the top of my head brainstorming, that's how

763
00:33:13,000 --> 00:33:15,000
Speaker 2: I would actually use it in real life. If I

764
00:33:15,040 --> 00:33:17,360
Speaker 2: was making protein balls. Of course you can't send those

765
00:33:17,400 --> 00:33:19,680
Speaker 2: to school because then they have a nut base. But

766
00:33:19,920 --> 00:33:22,560
Speaker 2: for adults at home or why the kids are all homeschooling,

767
00:33:22,600 --> 00:33:24,760
Speaker 2: if you were making bliss balls, you know, you could

768
00:33:24,760 --> 00:33:27,120
Speaker 2: do peanut butter banana balls with that really easily.

769
00:33:27,640 --> 00:33:29,479
Speaker 1: It would probably, I think work really well in products

770
00:33:29,520 --> 00:33:31,520
Speaker 1: like that. And also I think smoothies as well. A

771
00:33:31,520 --> 00:33:34,680
Speaker 1: lot of people again don't like to use protein powder,

772
00:33:34,680 --> 00:33:37,080
Speaker 1: and for whatever reason, I think that's absolutely fine. But

773
00:33:37,120 --> 00:33:39,280
Speaker 1: you know, smoothies are generally and again especially if you're

774
00:33:39,600 --> 00:33:41,480
Speaker 1: you know, following a vegan or a plant based life style,

775
00:33:41,520 --> 00:33:43,400
Speaker 1: you can't get a good whack of Greek yogurt in there.

776
00:33:43,440 --> 00:33:45,360
Speaker 1: You're actually going to be quite limited with your protein

777
00:33:45,400 --> 00:33:47,800
Speaker 1: if you're a plant based and b don't like adding

778
00:33:47,800 --> 00:33:49,880
Speaker 1: protein powder. So I think this is a really good

779
00:33:49,920 --> 00:33:52,080
Speaker 1: option to get a little bit more protein into something

780
00:33:52,120 --> 00:33:54,280
Speaker 1: like a smoothie as well. So I do think it

781
00:33:54,560 --> 00:33:56,520
Speaker 1: definitely you know. I think the perkose of it is

782
00:33:56,520 --> 00:33:58,640
Speaker 1: the six grams of protein for only sixty calories. I

783
00:33:58,640 --> 00:34:01,360
Speaker 1: think that's amazing, particularly for people following a plant based

784
00:34:01,360 --> 00:34:03,680
Speaker 1: lifestyle with the love of the fibers a little bit higher,

785
00:34:03,760 --> 00:34:05,760
Speaker 1: but you know, Lisa's a gram in there. But I

786
00:34:05,800 --> 00:34:09,279
Speaker 1: think overall it's it's a medium sized product that we

787
00:34:09,320 --> 00:34:11,560
Speaker 1: could recommend. I definitely recommend it. I wouldn't I wouldn't

788
00:34:11,560 --> 00:34:14,200
Speaker 1: shy away and say it's not recommended. But I think

789
00:34:14,200 --> 00:34:15,560
Speaker 1: it has a time and a place, and for the

790
00:34:15,640 --> 00:34:17,319
Speaker 1: right type of person, I think it could actually be

791
00:34:17,360 --> 00:34:18,719
Speaker 1: quite beneficial.

792
00:34:18,400 --> 00:34:21,120
Speaker 2: Absolutely for plant based arts. You write breakfast smoothies, great

793
00:34:21,200 --> 00:34:22,480
Speaker 2: choice and I might have a play with it and

794
00:34:22,520 --> 00:34:25,120
Speaker 2: some bliss balls actually, but that's exactly where old I

795
00:34:25,160 --> 00:34:27,040
Speaker 2: would use it. So if you've used it, we would

796
00:34:27,080 --> 00:34:29,360
Speaker 2: love to hear from you post your recipes or experience

797
00:34:29,440 --> 00:34:31,480
Speaker 2: with it. But I think we will continue to see

798
00:34:31,520 --> 00:34:33,400
Speaker 2: more and more of these food products that are almost

799
00:34:33,440 --> 00:34:36,600
Speaker 2: novel to compliment the diets that we will have. But

800
00:34:36,640 --> 00:34:38,400
Speaker 2: that's a US product. It wouldn't surprise me if we

801
00:34:38,400 --> 00:34:39,600
Speaker 2: see it astray and one.

802
00:34:39,640 --> 00:34:41,600
Speaker 1: I think there are a few Australian brands, Yeah, this

803
00:34:41,680 --> 00:34:43,839
Speaker 1: is just the one that one of the ladies sent

804
00:34:43,880 --> 00:34:46,000
Speaker 1: me over Instagram, so I screenshot of this exact brand,

805
00:34:46,000 --> 00:34:47,520
Speaker 1: But I think there are a few different brands on

806
00:34:47,520 --> 00:34:49,200
Speaker 1: the market. The one in the veting machine at my

807
00:34:49,200 --> 00:34:51,319
Speaker 1: gym is definitely a different brand. I mean, I've seen

808
00:34:51,640 --> 00:34:53,440
Speaker 1: a chocolate version of this as well, so it's powdered

809
00:34:53,480 --> 00:34:56,000
Speaker 1: pebe and chocolate together, So I think they're almost trying

810
00:34:56,000 --> 00:34:58,960
Speaker 1: to make some sort of like healthy inteller or something

811
00:34:59,040 --> 00:35:01,200
Speaker 1: like that for it. So I think again, you know,

812
00:35:01,200 --> 00:35:05,319
Speaker 1: there's a few different flavor combos there as well, so definitely, yeah,

813
00:35:05,400 --> 00:35:08,359
Speaker 1: a few interesting and exciting products coming to the supermarket.

814
00:35:08,400 --> 00:35:10,279
Speaker 1: But yeah, I don't mind this one overall. And I

815
00:35:10,280 --> 00:35:12,800
Speaker 1: do think, as we mentioned, from someone following a plant

816
00:35:12,800 --> 00:35:15,000
Speaker 1: based lifestyle or trying to keep their fats or their

817
00:35:15,239 --> 00:35:17,919
Speaker 1: calories overall quite low, it can definitely have a time

818
00:35:17,960 --> 00:35:19,680
Speaker 1: and a place very interesting.

819
00:35:19,719 --> 00:35:23,239
Speaker 2: My good find good find all Right, Well, for our

820
00:35:23,280 --> 00:35:25,280
Speaker 2: final segment of the week, we had a great listener

821
00:35:25,360 --> 00:35:27,719
Speaker 2: question come up about probiotics, and if we're honest, we

822
00:35:27,760 --> 00:35:29,880
Speaker 2: do get quite a lot of questions around gut health

823
00:35:30,280 --> 00:35:33,520
Speaker 2: and specifically around supplements you can take and probiotics and

824
00:35:33,560 --> 00:35:36,480
Speaker 2: The question was a general one about should we be

825
00:35:36,520 --> 00:35:40,840
Speaker 2: taking probiotics for general health now nutritionally, when we have

826
00:35:40,880 --> 00:35:43,480
Speaker 2: a look at the research, there's some specific dietary areas

827
00:35:43,520 --> 00:35:46,279
Speaker 2: that are proven to have a beneficial effect of probiotics.

828
00:35:46,280 --> 00:35:48,719
Speaker 2: And for anyone who's not familiar, probiotics are the good

829
00:35:48,719 --> 00:35:51,359
Speaker 2: bacteria that exists naturally in our gut, and we get

830
00:35:51,400 --> 00:35:53,400
Speaker 2: them in fermented foods, so you often see them as

831
00:35:53,440 --> 00:35:56,680
Speaker 2: part of yogurts or even probiotic shots like You're coolt,

832
00:35:56,800 --> 00:35:58,200
Speaker 2: and we see them in more and more of our

833
00:35:58,239 --> 00:36:02,200
Speaker 2: foods in general to support my gut help. So specifically

834
00:36:02,280 --> 00:36:04,960
Speaker 2: then that the areas of nutritional science I'm aware of

835
00:36:05,080 --> 00:36:07,920
Speaker 2: that have been shown to have proven effects of probiotics

836
00:36:07,960 --> 00:36:11,400
Speaker 2: being added to the diet are more for digestive health issues,

837
00:36:11,400 --> 00:36:15,280
Speaker 2: things like alternative colitis, diverticulitis. I know there's some evidence

838
00:36:15,320 --> 00:36:17,840
Speaker 2: to help reduce collig in infants and babies.

839
00:36:18,640 --> 00:36:19,400
Speaker 1: Is there any other.

840
00:36:19,320 --> 00:36:21,319
Speaker 2: Key areas that you're aware of from the research that

841
00:36:21,400 --> 00:36:24,400
Speaker 2: are proven to have benefit from using probiotics.

842
00:36:24,560 --> 00:36:26,600
Speaker 1: The collecting the babies is a great one. The alternative

843
00:36:26,600 --> 00:36:30,799
Speaker 1: colitis is again very strong research to support that has

844
00:36:31,200 --> 00:36:33,160
Speaker 1: you know, as much chances remission as what some of

845
00:36:33,160 --> 00:36:35,880
Speaker 1: the steroids do. Traveler's diarrhea is a big one if

846
00:36:35,880 --> 00:36:38,759
Speaker 1: you're overseas and you know something like Barley Belly, the.

847
00:36:38,880 --> 00:36:40,000
Speaker 2: Spen, the Gold days.

848
00:36:40,120 --> 00:36:43,040
Speaker 1: Yeah, yeah, pretty lucky enough to travel to somewhere like

849
00:36:43,080 --> 00:36:47,480
Speaker 1: Barley these days, travelers diarrhea absolutely antibiotic associated diarrhea. So

850
00:36:47,560 --> 00:36:51,360
Speaker 1: in the hospital system there's a terrible type of antibotic

851
00:36:51,400 --> 00:36:54,520
Speaker 1: related diarrhea called SEEDEDIFF. So there's really really strong research

852
00:36:54,520 --> 00:36:57,120
Speaker 1: for some a specific strain of prodic to help with SEEDEDIFF.

853
00:36:57,400 --> 00:37:00,000
Speaker 1: And there's a little little bit of emerging evidence around

854
00:37:00,080 --> 00:37:02,840
Speaker 1: ibs and some constipation, and also a tiny bit of

855
00:37:02,880 --> 00:37:05,520
Speaker 1: evidence I found around mastatists. But I think you know,

856
00:37:05,640 --> 00:37:08,279
Speaker 1: by the town you got masst artists, I think you're, yeah,

857
00:37:08,320 --> 00:37:10,359
Speaker 1: you're probably not wanting to really do too much rather

858
00:37:10,400 --> 00:37:12,239
Speaker 1: than just get those antibotics and as fast as you

859
00:37:12,320 --> 00:37:15,240
Speaker 1: can to help you out. So yeah, there is definitely

860
00:37:15,239 --> 00:37:18,440
Speaker 1: some specific health conditions, but with probotics, it is absolutely

861
00:37:18,480 --> 00:37:21,680
Speaker 1: around the strain that needs to be research to support

862
00:37:21,680 --> 00:37:25,040
Speaker 1: the strain, the amount and the type as well that

863
00:37:25,080 --> 00:37:27,120
Speaker 1: you're having. So I think that there's a few things

864
00:37:27,120 --> 00:37:29,680
Speaker 1: to think about for probotics, but for general health. If

865
00:37:29,680 --> 00:37:31,600
Speaker 1: you wanted a black and white answer, my answer would

866
00:37:31,600 --> 00:37:33,520
Speaker 1: be no, I don't think that probotics are needed for

867
00:37:33,560 --> 00:37:35,799
Speaker 1: general health. In a capsule form, I think we can

868
00:37:35,840 --> 00:37:39,000
Speaker 1: take probotics in our foods. But what's more important, and

869
00:37:39,040 --> 00:37:42,200
Speaker 1: we have research to support this, Suzi, is that probotics

870
00:37:42,200 --> 00:37:45,120
Speaker 1: for general health matter far more than what proverdics do.

871
00:37:45,200 --> 00:37:48,279
Speaker 1: So our proverdex are a good bacteria. Our probotics are

872
00:37:48,280 --> 00:37:51,320
Speaker 1: the things that feed our good bacteria, so they create

873
00:37:51,440 --> 00:37:54,480
Speaker 1: fuel for our gut health, and probotics can naturally help

874
00:37:54,520 --> 00:37:57,439
Speaker 1: to strengthen our gut lining and our gut health as well.

875
00:37:57,520 --> 00:38:00,680
Speaker 1: So there's not enough research for probotics and general health.

876
00:38:00,920 --> 00:38:02,960
Speaker 1: But the way we should be putting our focus is

877
00:38:02,960 --> 00:38:05,960
Speaker 1: on naturally occurring probotics and for a lot of people

878
00:38:06,000 --> 00:38:08,080
Speaker 1: with gut health issues in ibs, there are a lot

879
00:38:08,120 --> 00:38:11,080
Speaker 1: of our high FORODMAPP foods, so I think just be

880
00:38:11,160 --> 00:38:13,680
Speaker 1: really careful. But we don't absolutely want to cut out

881
00:38:13,719 --> 00:38:16,080
Speaker 1: probotics in general, even though they might trigger us and

882
00:38:16,120 --> 00:38:18,279
Speaker 1: cause a few symptoms. We still want to include as

883
00:38:18,400 --> 00:38:21,040
Speaker 1: much as possible and as much diversity as possible into

884
00:38:21,080 --> 00:38:23,719
Speaker 1: small amounts, even if it's sort of every second day

885
00:38:23,719 --> 00:38:25,719
Speaker 1: as you can, because the research is really strong for

886
00:38:25,800 --> 00:38:29,239
Speaker 1: general health and probotics, not so much of probotics just

887
00:38:29,280 --> 00:38:31,160
Speaker 1: for those specific health conditions we mentioned.

888
00:38:31,640 --> 00:38:33,759
Speaker 2: And when it comes to probiotics, I much prefer my

889
00:38:33,800 --> 00:38:36,399
Speaker 2: clients are consuming them in whole natural foods as much

890
00:38:36,400 --> 00:38:40,080
Speaker 2: as possible anyway, So plain Greek yogat that is not

891
00:38:40,200 --> 00:38:42,960
Speaker 2: Greek style yogat, which is different, but actually good quality

892
00:38:42,960 --> 00:38:44,719
Speaker 2: Greek yogurt, which is the one that doesn't taste as

893
00:38:44,719 --> 00:38:49,400
Speaker 2: sweet or fermented vegetables you know in sour crowd and

894
00:38:49,560 --> 00:38:52,319
Speaker 2: miso and foods like that. So I think when you're

895
00:38:52,360 --> 00:38:55,239
Speaker 2: ticking the box on those what we call superfoods that

896
00:38:55,320 --> 00:38:58,320
Speaker 2: have pack full of nutrition in general and great daily additions,

897
00:38:58,600 --> 00:39:01,440
Speaker 2: I definitely don't retain recommend people go and pay for

898
00:39:01,480 --> 00:39:04,160
Speaker 2: extra probiotics for all of these reasons. Plus there are

899
00:39:04,160 --> 00:39:06,640
Speaker 2: another expense, and I would rather my clients are spending

900
00:39:06,680 --> 00:39:09,200
Speaker 2: on good quality fresh fruit and vegetables and increasing the load.

901
00:39:09,239 --> 00:39:11,600
Speaker 2: As we know, the wider the range of those products,

902
00:39:11,640 --> 00:39:16,760
Speaker 2: the better our range of gut microbiome is anyway, So

903
00:39:16,560 --> 00:39:18,520
Speaker 2: it comes down always to me to a good quality

904
00:39:18,600 --> 00:39:20,840
Speaker 2: yogur and things like that, just to be ticking the

905
00:39:20,880 --> 00:39:23,799
Speaker 2: box when you're with your daily food choices rather than

906
00:39:23,800 --> 00:39:24,720
Speaker 2: popping another pill.

907
00:39:25,080 --> 00:39:27,680
Speaker 1: Absolutely, and I just think that it's really going to

908
00:39:27,680 --> 00:39:30,160
Speaker 1: be sort of the one to five percent of your diet.

909
00:39:30,200 --> 00:39:32,440
Speaker 1: Like if you're taking a probody hoping to improve your

910
00:39:32,440 --> 00:39:35,279
Speaker 1: gut health and your diet is crap, you're not going

911
00:39:35,280 --> 00:39:36,640
Speaker 1: to get anywhere, do you know what I mean? Like,

912
00:39:36,880 --> 00:39:39,719
Speaker 1: the foundations of a good diet are going to make

913
00:39:39,800 --> 00:39:42,960
Speaker 1: up eighty five to ninety percent of what needs to

914
00:39:42,960 --> 00:39:45,480
Speaker 1: be done, and supplementation on top of that. We always

915
00:39:45,480 --> 00:39:48,000
Speaker 1: says dieticians may be one to five percent benefit that

916
00:39:48,040 --> 00:39:49,920
Speaker 1: you're going to get there. But the problem is we

917
00:39:49,960 --> 00:39:51,719
Speaker 1: all want the miracle and the pill. We all want

918
00:39:51,719 --> 00:39:53,839
Speaker 1: to pop something and hope that it helps, rather than

919
00:39:53,880 --> 00:39:56,560
Speaker 1: actually do the hard work and reduce our stress and

920
00:39:56,640 --> 00:39:59,440
Speaker 1: focus on sleep and focus on eating more whole foods

921
00:40:00,120 --> 00:40:02,400
Speaker 1: so much that goes into a holistic, healthy lifestyle. And

922
00:40:02,440 --> 00:40:05,200
Speaker 1: I can promise you that probotics would be maybe five

923
00:40:05,200 --> 00:40:08,319
Speaker 1: percent of benefit for the majority of people, unless, of course,

924
00:40:08,320 --> 00:40:10,880
Speaker 1: we're talking about those specific health conditions, and if you

925
00:40:10,920 --> 00:40:13,160
Speaker 1: did have one of those specific health conditions such as

926
00:40:13,280 --> 00:40:17,879
Speaker 1: inflammatory baladices or antibodic associated diarrhea. Absolutely crucial to touch

927
00:40:17,920 --> 00:40:20,880
Speaker 1: base with either your DP but probably more importantly your

928
00:40:20,920 --> 00:40:23,680
Speaker 1: dietician because they will know the exact strain and the

929
00:40:23,719 --> 00:40:26,400
Speaker 1: exact type of probotic. If you had, you know, a

930
00:40:26,400 --> 00:40:28,600
Speaker 1: bit of Barley Valians some travelers diarrhea. You're not just

931
00:40:28,600 --> 00:40:30,640
Speaker 1: going to go and grab a random probatic at the chemist.

932
00:40:30,760 --> 00:40:33,160
Speaker 1: You're going to want an exact strain and an exact

933
00:40:33,200 --> 00:40:36,000
Speaker 1: amount of that to take, and an exact time frame

934
00:40:36,040 --> 00:40:37,920
Speaker 1: as well. So again you're not wasting your money, You're

935
00:40:37,920 --> 00:40:40,400
Speaker 1: getting the true benefits which are proven in the research.

936
00:40:40,960 --> 00:40:42,640
Speaker 1: So I think that there is, you know, some really

937
00:40:42,680 --> 00:40:46,120
Speaker 1: great emerging science around probotics, but I think for general health,

938
00:40:46,440 --> 00:40:49,680
Speaker 1: majority of people probably not needed. Absolutely focus on probotics

939
00:40:49,680 --> 00:40:53,160
Speaker 1: from food first, and also your probotics from naturally occurring

940
00:40:53,160 --> 00:40:57,400
Speaker 1: foods as well. Alrighty, Susie, that brings us to the

941
00:40:57,480 --> 00:40:59,680
Speaker 1: end of Nutrition Couch for another week. I'm more sad

942
00:40:59,719 --> 00:41:01,640
Speaker 1: on it comes to an end, but I do think

943
00:41:01,640 --> 00:41:04,399
Speaker 1: we cover so much content. I mean it's been nearly

944
00:41:04,400 --> 00:41:06,440
Speaker 1: forty minutes, so I think we've done pretty well this week.

945
00:41:06,840 --> 00:41:09,279
Speaker 2: We try to keep our times to thirty, but we're not.

946
00:41:09,320 --> 00:41:11,840
Speaker 2: We're failing dismally every week, so we're sorry.

947
00:41:12,080 --> 00:41:13,879
Speaker 1: Some of these things we could talk about for longer

948
00:41:13,920 --> 00:41:15,600
Speaker 1: and longer and longer, but we do try to cap

949
00:41:15,640 --> 00:41:18,480
Speaker 1: ourselves so that it is a nice short shot podcast

950
00:41:18,480 --> 00:41:20,280
Speaker 1: for you guys, and we can cover a lot of topics.

951
00:41:20,320 --> 00:41:22,600
Speaker 1: So if you haven't done so already, we appreciate it

952
00:41:22,640 --> 00:41:24,400
Speaker 1: so much. If you could go and subscribe to the

953
00:41:24,440 --> 00:41:27,680
Speaker 1: podcast and leave us a positive rating in the purple

954
00:41:27,719 --> 00:41:30,040
Speaker 1: Apple Podcast app. Now, if you don't have an Apple phone,

955
00:41:30,080 --> 00:41:32,120
Speaker 1: we would love we all know somebody that does. Let's

956
00:41:32,120 --> 00:41:33,920
Speaker 1: be honest, grab someone else's far and give us a

957
00:41:33,920 --> 00:41:36,360
Speaker 1: good rating in the Apple podcast app. We'd appreciate it

958
00:41:36,400 --> 00:41:39,600
Speaker 1: so much. That influences the chart ratings and the higher

959
00:41:39,680 --> 00:41:41,680
Speaker 1: we rank on the charts, and thank you for your support.

960
00:41:41,680 --> 00:41:43,839
Speaker 1: We've been at number one for pretty much since we

961
00:41:43,920 --> 00:41:46,840
Speaker 1: launched about fourteen weeks ago in terms of the nutrition

962
00:41:46,960 --> 00:41:49,560
Speaker 1: podcast charts in Australia, so we can't thank you enough

963
00:41:49,600 --> 00:41:52,160
Speaker 1: for that. But those charts are really influenced by your

964
00:41:52,160 --> 00:41:54,800
Speaker 1: subscriptions and your ratings, So if you haven't done so already,

965
00:41:54,880 --> 00:41:57,480
Speaker 1: please leave us a positive rating or review. Because the

966
00:41:57,520 --> 00:41:59,359
Speaker 1: more the higher up the charts we are, the more

967
00:41:59,400 --> 00:42:01,680
Speaker 1: people that we can reach and actually help and get

968
00:42:01,719 --> 00:42:04,839
Speaker 1: some great evidence based nutrition messages and science out there

969
00:42:04,840 --> 00:42:07,560
Speaker 1: to the general public versus you know, some of these

970
00:42:07,600 --> 00:42:11,720
Speaker 1: influencers who are promoting all sorts of terrible things, Susie,

971
00:42:11,760 --> 00:42:13,600
Speaker 1: So we do appreciate your feedback and me thank you

972
00:42:13,760 --> 00:42:16,239
Speaker 1: very much for that. Give us a follow on Instagram

973
00:42:16,280 --> 00:42:19,600
Speaker 1: at the Nutrition Catch podcast and we will catch you guys,

974
00:42:19,680 --> 00:42:22,160
Speaker 1: same time, same place, next Sunday morning.

975
00:42:22,320 --> 00:42:23,040
Speaker 2: Have a great week.