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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 Austrai'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 scene 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

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Speaker 2: course to get that elusive perfect Instagram shot.

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Speaker 1: The issue, of.

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Speaker 2: Course, 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 tee what I have been perfecting,

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Speaker 2: and I am pretty proud of this.

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Speaker 1: I have wanted to be.

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Speaker 2: Able to make a muffin with a crunchy top, like

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

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

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Speaker 2: even my kids, but they do really well on social media.

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Speaker 2: But I thought if I could perfect a crunchy top muffin,

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Speaker 2: I would be pretty happy. And I finally have got

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Speaker 2: the right mix and it's not complicated. It's more like

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Speaker 2: how you do a crumble. We do a little bit

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Speaker 2: of brown sugar with a little bit of wholemeal flour and.

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Speaker 1: Do it that way.

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Speaker 2: But I'm pretty proud of my effort. So I've been

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Speaker 2: doing the crunchy top muffins. They're coming up particularly well

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Speaker 2: this morning. I did like a breakfast bircher, but I

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

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

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

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

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

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

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

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Speaker 1: 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.

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Speaker 1: I knew it was, and I got the photo.

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

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Speaker 2: wasn't completely cook crew because it was really dense and

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Speaker 2: thick because I tend to thicken them up with quite

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Speaker 2: a lot of yogurt. And I ended up taking it

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

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Speaker 2: it out. So that's the thing about Instagram, isn't it

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Speaker 2: Just because it looks perfect doesn't always mean that it is.

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Speaker 2: And for every great looking baked recipe, there's probably a

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Speaker 2: couple that are looking pretty dodgy. So I definitely spend

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Speaker 2: a lot of time in supermarkets picking up whole your

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Speaker 2: self raising flour, yogurt, and butter, which are the things

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Speaker 2: that I tend to run out of because I will

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Speaker 2: also say, I know we've got to get started. But

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Speaker 2: I always give people the option in baking of using

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Speaker 2: a sugar replace. It's not like a monk fruit or sugar.

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Speaker 2: But if I'm honest, I don't buy monk fruit sweet

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Speaker 2: now because I think it's really expensive, like eight dollars

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Speaker 2: a small bag, and I really try and make things affordable.

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Speaker 2: So I give people the option, but I myself just

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Speaker 2: cook a little bit of sugar because I don't want

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Speaker 2: to spend eight dollars plus on making a muffin or

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Speaker 2: a banana bread recipe. So I like to give people

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Speaker 2: with that option because otherwise it can be really quite expensive.

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Speaker 1: All about healthy baking, you can absolutely yeah, And you

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Speaker 1: know me, I don't tend to bake too much, so

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Speaker 1: I always love seeing your creations on social media.

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Speaker 2: Mon't be long there. We're going to be having those

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Speaker 2: pures coming up soon.

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Speaker 1: Yeah. Get got to get me one of those Thermo

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Speaker 1: mixers or something like that. I think, so I can

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Speaker 1: make up some baby food.

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Speaker 2: It makes it really easy one hundred percent. You can

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Speaker 2: just freeze it all up and off you go, so

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

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

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

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Speaker 2: just don't care anymore. But go with it. At six months,

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Speaker 2: I agree, invest in the thermin.

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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 FYM or if

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Speaker 1: 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 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 mam 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 shop 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 adding a

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

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

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

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

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

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

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Speaker 1: And I get to the end of the night and

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Speaker 1: I've 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 gonna have for dinner,

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Speaker 1: you can get very stuck in terms of using all

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Speaker 1: of those you know, with the flexible darting, it's like

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Speaker 1: I want to go have a burger in some fries

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Speaker 1: for lunch. Okay, that's cool. It might fit your macros now,

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Speaker 1: But by the time you get to dinner, you've got

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

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Speaker 1: got to eat a hell of a lot of protein

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

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

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Speaker 1: two green beans. I think it's just it's not as flexible,

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

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

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Speaker 1: fiber or a macro nutrient targets, So I think a

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

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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: rice 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 ven 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 going to get a

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

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

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

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Speaker 1: definitely 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 1: And the other.

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Speaker 2: Issue I have with it is that there's gross inaccuracies

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Speaker 2: in macro nutrient and calorie composition tables. So even though

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Speaker 2: it might look like it is perfect and it's five

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Speaker 2: grams of carbohydrate here, as you and I both know,

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Speaker 2: there's a lot of inconsistencies in the databases. It's not

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Speaker 2: always completely accurate. So when people start to count their

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Speaker 2: macros to within a gram of recommendations, it's not a

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Speaker 2: healthy way of doing it. It's really in a way

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Speaker 2: promoting disordered eating because you're saying, I had an extra

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Speaker 2: gram of carbohydrate here, you know I need to too

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Speaker 2: from there, and then you might be deducting it on

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Speaker 2: a vegetable which probably doesn't really even count anyway. So

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Speaker 2: you're starting to isolate nutrition down into individual foods and macros,

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Speaker 2: when that's not really how we eat. We eat a

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Speaker 2: diet of food and the overall balance comes from the

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Speaker 2: meal patterns and the meal balance. So I think it's

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Speaker 2: trying to break down a behavioral pattern of eating into numbers,

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Speaker 2: and for me, it just doesn't work. And I find

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Speaker 2: it makes people really confuse. They don't necessarily understand the

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Speaker 2: science in the degree of being able to balance well,

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Speaker 2: and most importantly, they're not listening to their bodies anymore.

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Speaker 2: So I am really not a fan of macro nutrient counting,

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Speaker 2: even though I do do it with for my clients myself,

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Speaker 2: And the way I would describe it is when you

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Speaker 2: go to the accountant. I don't want the account to

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Speaker 2: tell me how to calculate my baths.

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Speaker 1: I want him to do it.

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Speaker 2: So when I see a dietitian, I want the dietitian

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

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Speaker 2: start to do it yourself, because you never do it

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Speaker 2: as well as the accountant or the dietitian because you're

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Speaker 2: not factoring in all those other very so the only

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Speaker 2: people and I have seen it, I guess you're describing

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Speaker 2: with bodybuilders, they might add lollies and things. The only

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Speaker 2: time I've ever had to do that is with very

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Speaker 2: young NURL players early in their career, where they might

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Speaker 2: be a winger who weighs eighty kilos and they are

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Speaker 2: six foot two and they're doing two or three training

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Speaker 2: sessions a day. And those people I might send to McDonald's.

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Speaker 2: You know that you would never publicly state because that's

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Speaker 2: how many calories they're burning. But for most people, I

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Speaker 2: just don't really understand where it fits. And if anything,

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Speaker 2: I think it can do more damage because you start

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Speaker 2: to you know, lend itself to indulging yourself on these

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Speaker 2: foods that really aren't healthy for us, and give yourself

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Speaker 2: permission to be eating them psychologically without even listening to

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Speaker 2: your body in terms of what it really really wants.

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Speaker 2: So it's not something I use. I think it's great

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Speaker 2: to be aware of it, but if someone was asking

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Speaker 2: me about it, I generally think it's an excuse to

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Speaker 2: eat more more rubbish. And you know, we all follow

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Speaker 2: a diet lean all of us ere a diet, whether

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Speaker 2: we like to admit it or not. But for me,

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Speaker 2: a diet is about sustainability, and it's about developing habits

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Speaker 2: and patterns of eating that you like, as opposed to

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Speaker 2: thinking about it in your head and thinking what you

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Speaker 2: should be eating in numbers terms. And that's where we

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Speaker 2: sometimes feel wrong with principles like this, which I'm asking

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Speaker 2: us to calculate things. And we don't eat according to

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Speaker 2: a science, we eat according to a behavioral pattern.

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Speaker 1: Said, 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 selonium? 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 newdougrain sort of cereal with milk, and

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Speaker 1: that was it, and that was his diart 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. This is

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Speaker 1: years ago, and I just flipped on its head because

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

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

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

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

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Speaker 1: that's mine, that's my specimen. Ever.

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Speaker 2: Now, you fell badly in love with someone who gave

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

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Speaker 1: Absolutely, it works the first ways. He reads all of

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

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

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Speaker 2: Shout out to David. We love David.

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Speaker 1: But yeah, just because that's the bottom line I think

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Speaker 1: for me, like macro nutrients of course are important, but

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Speaker 1: don't forget about your micronutrients. They're so so important, and

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Speaker 1: when you're just tracking macros, your micronutrients go out the windows.

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

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Speaker 1: lot 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 markers 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 mass 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, and 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 hunger where they can't stop

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

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Speaker 2: dinner at four thirty. And this for me is a big,

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

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Speaker 2: think it was a really good opportunity to talk it through.

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Speaker 2: Now physiologically, if you're consuming a well balanced meal that

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Speaker 2: ticks the box on your macro nutrient but is also

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Speaker 2: really micro calorie load, So you know, you have a

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Speaker 2: lunch that's got some salad or soup, and then a

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Speaker 2: sandwich you'll rat with a decent amount of protein, or

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Speaker 2: perhaps some leftover dinner that's got again a serve of

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Speaker 2: lean meat and lots of veggies and a little bit

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Speaker 2: of good quality carbohydrates from some sweet potatoes or some

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Speaker 2: brown rice. That meal that might clock in between three

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

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Speaker 2: theory keep you full for at least three to four hours,

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Speaker 2: so as soon as I have developed a plan, or

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Speaker 2: clients are eating reasonably well balanced meals, if they're feeling

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Speaker 2: hungry within an hour or two after consuming that meal,

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Speaker 2: I'm a bit worried because it's telling me that something's

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Speaker 2: not quite right with the way they're processing their hunger

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Speaker 2: or potentially their hormones. So Indeed, with some hormonial conditions

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Speaker 2: like insulin resistance, because insulin is not metabolizing carbohydrate overly effectively,

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Speaker 2: you can have quite fluctuating glucose levels which can really

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Speaker 2: drive that incessant need for sweet food. Indeed, it can

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Speaker 2: be behavioral if you have programmed to eat every couple

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Speaker 2: of hours. Indeed, the brain will seek out that stimulation

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Speaker 2: if you are consuming inadequate amounts of carbohydrates, So if

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

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Speaker 2: might have had an omelet for breakfast with no other fuel,

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

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Speaker 2: salad for lunch with no carbohydrate added. Indeed, it's not

433
00:19:07,600 --> 00:19:09,920
Speaker 2: uncommon to get those sugar cravings an hour or two.

434
00:19:10,040 --> 00:19:13,239
Speaker 2: So incessant hunger is a sign that you do need

435
00:19:13,280 --> 00:19:15,560
Speaker 2: to have a step back and say why am I

436
00:19:15,840 --> 00:19:19,600
Speaker 2: not getting the satisfaction and fullness. But in my experience,

437
00:19:19,720 --> 00:19:22,119
Speaker 2: lea and the most common reason is that there's hormonal

438
00:19:22,320 --> 00:19:25,159
Speaker 2: issues driving it, which is an indicator to me, I

439
00:19:25,200 --> 00:19:28,320
Speaker 2: may need to get those hormones under control, or that

440
00:19:28,400 --> 00:19:31,840
Speaker 2: the meals they're making up or developing according to what

441
00:19:31,880 --> 00:19:35,000
Speaker 2: they think is balanced or healthy does not have the

442
00:19:35,119 --> 00:19:38,760
Speaker 2: right macro nutrient mix or balance of food groups that

443
00:19:38,920 --> 00:19:40,720
Speaker 2: is going to keep them full for that three to

444
00:19:40,800 --> 00:19:41,720
Speaker 2: four hours.

445
00:19:42,320 --> 00:19:44,040
Speaker 1: And I think in my experience, I would say that

446
00:19:44,119 --> 00:19:46,720
Speaker 1: the most common things when clients say I'm hungry, I'm hungry.

447
00:19:46,720 --> 00:19:49,680
Speaker 1: I'm hungry most of the time it's in the first

448
00:19:49,680 --> 00:19:51,320
Speaker 1: one to two weeks of when I start working with

449
00:19:51,320 --> 00:19:53,440
Speaker 1: a client because the portions and the meals that I'm

450
00:19:53,440 --> 00:19:55,480
Speaker 1: giving them they're just not used to, Like we've just

451
00:19:55,520 --> 00:19:58,000
Speaker 1: flipped things on their head, Like I've pulled the carbohydrates

452
00:19:58,040 --> 00:20:00,560
Speaker 1: to half of what they're having, I've double the amount

453
00:20:00,600 --> 00:20:02,320
Speaker 1: of sales and veggies, and they've kind of got a

454
00:20:02,359 --> 00:20:04,480
Speaker 1: bit lazy and they're like, Okay, I'll hit the calves,

455
00:20:04,520 --> 00:20:06,399
Speaker 1: I'll hit the you know, the fat and the fiber,

456
00:20:06,440 --> 00:20:08,600
Speaker 1: but I didn't have enough you know, salad sold kind

457
00:20:08,600 --> 00:20:10,880
Speaker 1: of like won't bother with that or something like that.

458
00:20:10,960 --> 00:20:13,800
Speaker 1: So I think that hunger for most I would say

459
00:20:13,840 --> 00:20:16,440
Speaker 1: eighty to ninety percent of my clients will stabilize within

460
00:20:16,440 --> 00:20:18,680
Speaker 1: about a week of working with me. So I think

461
00:20:18,680 --> 00:20:21,520
Speaker 1: that's just that difference in you know, the body, the hormones,

462
00:20:21,560 --> 00:20:24,480
Speaker 1: even the mind as well in terms of just doing

463
00:20:24,520 --> 00:20:26,199
Speaker 1: something a little bit different. So I think that that

464
00:20:26,320 --> 00:20:28,720
Speaker 1: constant hunger, if it's in the first week, if you're

465
00:20:28,800 --> 00:20:31,200
Speaker 1: doing something new or working with a new program or

466
00:20:31,240 --> 00:20:33,400
Speaker 1: a dietician or something like that, give it a week,

467
00:20:33,600 --> 00:20:35,239
Speaker 1: suck it up and see how you go. And if

468
00:20:35,240 --> 00:20:37,479
Speaker 1: it's still there in the second or third week, then

469
00:20:37,520 --> 00:20:39,399
Speaker 1: it's definitely something you need to look at. When the

470
00:20:39,400 --> 00:20:42,199
Speaker 1: second most common reason, I would say then besides, it

471
00:20:42,280 --> 00:20:44,800
Speaker 1: just needs you know, your body just it doesn't like

472
00:20:44,960 --> 00:20:47,480
Speaker 1: change necessarily, and sometimes it doesn't do that well with change.

473
00:20:47,480 --> 00:20:49,520
Speaker 1: So just give it a good week and see what happens.

474
00:20:49,600 --> 00:20:51,960
Speaker 1: And if you're still feeling hungry all of the time

475
00:20:51,960 --> 00:20:54,040
Speaker 1: in a week two or three, that's all we need

476
00:20:54,080 --> 00:20:55,720
Speaker 1: to sort of shake things up a bit. Are you

477
00:20:55,760 --> 00:20:58,560
Speaker 1: eating enough fiber? Are you eating enough protein? Most of

478
00:20:58,600 --> 00:21:02,080
Speaker 1: Australians should be thirty grams plus a fiber a day.

479
00:21:02,160 --> 00:21:05,200
Speaker 1: I personally think, SUSI, that our fiber recommendations are too low.

480
00:21:05,359 --> 00:21:07,680
Speaker 1: It's twenty five grams for healthy women and thirty grams

481
00:21:07,680 --> 00:21:10,639
Speaker 1: for healthy men. I quite often will easily have my

482
00:21:10,680 --> 00:21:13,480
Speaker 1: clients on thirty thirty five, forty grams or fiber a day.

483
00:21:13,640 --> 00:21:16,160
Speaker 1: I personally think that our Austraan recommendations are too low.

484
00:21:16,320 --> 00:21:19,199
Speaker 1: Just my own opinion, but I will absolutely drive up

485
00:21:19,200 --> 00:21:21,399
Speaker 1: the fiber and the protein and their meal plans. And

486
00:21:21,440 --> 00:21:23,439
Speaker 1: the other thing is for a lot of is is

487
00:21:23,480 --> 00:21:26,919
Speaker 1: it true physical hunger. It's that difference between I'm just

488
00:21:27,040 --> 00:21:29,639
Speaker 1: craving something because I know I'm you know, following a

489
00:21:29,680 --> 00:21:32,080
Speaker 1: meal plan and trying to be quote unquote good, or

490
00:21:32,240 --> 00:21:34,600
Speaker 1: you know, it's Wednesday and I haven't had any chocolate

491
00:21:34,680 --> 00:21:38,399
Speaker 1: since Monday. Whatever it is. But it's just that emotional

492
00:21:38,480 --> 00:21:41,160
Speaker 1: drive to eat what I call head hunger, versus that

493
00:21:41,240 --> 00:21:43,960
Speaker 1: true physical hunger or that stomach hunger. So I think

494
00:21:43,960 --> 00:21:47,359
Speaker 1: that's really a big thing to ask clients, are you

495
00:21:47,440 --> 00:21:50,160
Speaker 1: actually truly physically hungry? If I said to you, go

496
00:21:50,240 --> 00:21:52,480
Speaker 1: and have an extra veggie super go and grab three

497
00:21:52,520 --> 00:21:55,000
Speaker 1: or four carrots with some homus or selza, could you

498
00:21:55,080 --> 00:21:56,920
Speaker 1: do that and they're like, oh no, no, I really

499
00:21:56,960 --> 00:21:59,040
Speaker 1: just feel like some crackers. And it's like if you've

500
00:21:59,040 --> 00:22:01,639
Speaker 1: got a driver and need for an exact or certain

501
00:22:01,680 --> 00:22:04,600
Speaker 1: type of food, it's more probably that head hunger or

502
00:22:04,600 --> 00:22:07,600
Speaker 1: that emotional hunger versus that true physical hunger, because if

503
00:22:07,640 --> 00:22:10,160
Speaker 1: you were truly physically hungry, you would eat any vegetable

504
00:22:10,200 --> 00:22:12,320
Speaker 1: on the planet. I would just drink, you know, gallons

505
00:22:12,320 --> 00:22:14,719
Speaker 1: of water if I was truly physically hungry and that

506
00:22:14,760 --> 00:22:16,760
Speaker 1: was the only thing that was available. So I think

507
00:22:16,760 --> 00:22:20,000
Speaker 1: it's really important to sort of differentiate between is this

508
00:22:20,080 --> 00:22:22,520
Speaker 1: true physical hunger or stomach hunger. So I think they're

509
00:22:22,520 --> 00:22:24,840
Speaker 1: probably the two most common reasons. And I think probably

510
00:22:24,840 --> 00:22:26,720
Speaker 1: the third one is clients who are trying to do

511
00:22:26,760 --> 00:22:28,600
Speaker 1: it themselves and they just put themselves in a far

512
00:22:28,640 --> 00:22:30,240
Speaker 1: too big a deficit. I had a dam from a

513
00:22:30,240 --> 00:22:34,159
Speaker 1: girl just yesterday who was like, he's an online calculator.

514
00:22:34,160 --> 00:22:35,320
Speaker 1: I know you always say you need to be in

515
00:22:35,320 --> 00:22:37,679
Speaker 1: a deficit to lose weight. Well, my deficit was I

516
00:22:37,680 --> 00:22:40,399
Speaker 1: think it's just like one than one hundred calories or

517
00:22:40,440 --> 00:22:42,360
Speaker 1: something like that. And I was like, oh, it's too big,

518
00:22:42,440 --> 00:22:44,240
Speaker 1: And I said, why that deficit? And she said, Oh,

519
00:22:44,280 --> 00:22:45,680
Speaker 1: the blog I read said it should be a five

520
00:22:45,760 --> 00:22:48,080
Speaker 1: hundred cow deficit, And I just think for too many

521
00:22:48,119 --> 00:22:51,000
Speaker 1: of us, we're just putting ourselves in two bigger deficits.

522
00:22:51,040 --> 00:22:53,040
Speaker 1: Of course we're going to feel hungry if you're you know,

523
00:22:53,080 --> 00:22:55,679
Speaker 1: she was gaining weight beforehand. You know, she's probably on

524
00:22:55,720 --> 00:22:58,040
Speaker 1: two thousand plus calories, has now taken herself down to

525
00:22:58,080 --> 00:23:01,560
Speaker 1: eleven hundred calories, probably ramped up her exercise in the

526
00:23:01,560 --> 00:23:04,240
Speaker 1: bitten the process as well, because she's trying to lose weight.

527
00:23:04,920 --> 00:23:07,119
Speaker 1: It's just too big as too much for the body

528
00:23:07,160 --> 00:23:09,000
Speaker 1: to cope with. Like I really do think slow and

529
00:23:09,040 --> 00:23:11,520
Speaker 1: steady wins the waste, so I think not enough protein

530
00:23:11,560 --> 00:23:14,200
Speaker 1: and fiber. Is this actually true hunger or is this

531
00:23:14,800 --> 00:23:17,280
Speaker 1: just more cravings in that constant need or want to

532
00:23:17,320 --> 00:23:19,600
Speaker 1: eat because we're so used to it because it's a

533
00:23:19,720 --> 00:23:22,320
Speaker 1: habit for us. And are we in too big a deficit?

534
00:23:22,320 --> 00:23:24,800
Speaker 1: They're probably the three biggest things I think about when

535
00:23:24,840 --> 00:23:26,760
Speaker 1: clients are saying I'm hungry and hungry and hungry.

536
00:23:27,520 --> 00:23:29,280
Speaker 2: And I think, leading on from that, it's time of

537
00:23:29,320 --> 00:23:33,000
Speaker 2: day because people start out with this intention of cutting back,

538
00:23:33,080 --> 00:23:35,960
Speaker 2: so they impose the restriction earlier in the day, So

539
00:23:36,000 --> 00:23:38,040
Speaker 2: they might start with an eagle or two and one

540
00:23:38,080 --> 00:23:39,680
Speaker 2: slice of toast, so they think, right, I'm going to

541
00:23:39,720 --> 00:23:41,720
Speaker 2: be good. I'm going to cut down on the carbohydrates.

542
00:23:42,000 --> 00:23:43,600
Speaker 2: Then they skip morning tea or they just have a

543
00:23:43,640 --> 00:23:45,600
Speaker 2: cup of green tea because they're trying to be good,

544
00:23:45,920 --> 00:23:47,600
Speaker 2: and then they get to lunch and they give themselves

545
00:23:47,640 --> 00:23:50,639
Speaker 2: a plane tuna salad. Now what happens in my experience

546
00:23:50,680 --> 00:23:53,840
Speaker 2: with that is because they have restricted at the time

547
00:23:53,880 --> 00:23:56,360
Speaker 2: of day when they're often most physically active and need

548
00:23:56,400 --> 00:23:59,600
Speaker 2: the most energy, that they get a rebound hunger all afternoon,

549
00:23:59,640 --> 00:24:02,719
Speaker 2: and that is where you have that constant need to snack,

550
00:24:02,840 --> 00:24:04,960
Speaker 2: and you know two o'clock you're hungry again, and then

551
00:24:05,000 --> 00:24:07,080
Speaker 2: at four o'clock it's like you can't get enough food in.

552
00:24:07,359 --> 00:24:10,280
Speaker 2: So you really want to pile the day with more fuel,

553
00:24:10,280 --> 00:24:14,200
Speaker 2: in particular that vegetable bulk at every meal, including breakfast

554
00:24:14,280 --> 00:24:16,920
Speaker 2: and lunch, and make sure that those first two meals

555
00:24:16,920 --> 00:24:19,119
Speaker 2: are balanced, and you will notice that your hunger is

556
00:24:19,160 --> 00:24:21,560
Speaker 2: a lot more in control on those days. Because my

557
00:24:21,680 --> 00:24:24,040
Speaker 2: argument's always been your race of good nutritions one in

558
00:24:24,080 --> 00:24:26,320
Speaker 2: the morning, kind of like trathlon. The race is one

559
00:24:26,359 --> 00:24:28,320
Speaker 2: on the bike. So if you front load and get

560
00:24:28,359 --> 00:24:30,760
Speaker 2: breakfast really well balanced with some veggies as well to

561
00:24:30,840 --> 00:24:33,240
Speaker 2: bulk it up a well balanced lunch that contains all

562
00:24:33,280 --> 00:24:35,600
Speaker 2: of your nutrient groups, you will find you won't have

563
00:24:35,640 --> 00:24:38,400
Speaker 2: that constant need to snack all afternoon. But you're right

564
00:24:38,440 --> 00:24:40,480
Speaker 2: because the other thing that people do in the afternoon

565
00:24:40,520 --> 00:24:42,880
Speaker 2: is they grab the crackers or all carbohydrate without their

566
00:24:42,880 --> 00:24:45,880
Speaker 2: balance of their macros and getting some protein, getting some veggies,

567
00:24:46,200 --> 00:24:49,600
Speaker 2: and the more of that really quickly digestive carbohydrate you consume,

568
00:24:49,760 --> 00:24:52,320
Speaker 2: like the rice crackers and the hommus and those ready

569
00:24:52,359 --> 00:24:55,159
Speaker 2: to eat you know, snacks, it primes the brain to

570
00:24:55,200 --> 00:24:59,280
Speaker 2: look for more of those really starches, those really processed carbohydrates,

571
00:24:59,280 --> 00:25:02,080
Speaker 2: and that drives you or overeating all afternoon. So it's

572
00:25:02,119 --> 00:25:04,840
Speaker 2: about getting the balance through the day helps to control

573
00:25:04,880 --> 00:25:07,159
Speaker 2: your hunger and in the afternoon. And when a client

574
00:25:07,200 --> 00:25:09,919
Speaker 2: presents and says that they're starving at five o'clock, I

575
00:25:09,960 --> 00:25:11,800
Speaker 2: know they haven't eaten enough in the day. So it's

576
00:25:11,800 --> 00:25:14,520
Speaker 2: about what's happening earlier in those meals. And inevitably, when

577
00:25:14,560 --> 00:25:17,400
Speaker 2: I look at food pictures or food diaries, my constant

578
00:25:17,400 --> 00:25:20,159
Speaker 2: feedback is where are the vegetables, where's the salad? Because

579
00:25:20,359 --> 00:25:23,040
Speaker 2: I might pile a whole salad with lunch or add

580
00:25:23,119 --> 00:25:25,000
Speaker 2: lots of veggies to an omelet, and my clients will

581
00:25:25,000 --> 00:25:27,120
Speaker 2: have nothing. They'll have a slice of tomato. So it's

582
00:25:27,160 --> 00:25:29,320
Speaker 2: that shift and getting that balance right through the day,

583
00:25:29,359 --> 00:25:32,160
Speaker 2: and that helps predict that hunger management in the in

584
00:25:32,160 --> 00:25:34,480
Speaker 2: the afternoon and then in the evening. A lot of it,

585
00:25:34,520 --> 00:25:36,680
Speaker 2: as you said's habitual. It's because we're programmed to have

586
00:25:36,760 --> 00:25:39,000
Speaker 2: a lot of sweet food. So it's working through that

587
00:25:39,080 --> 00:25:41,560
Speaker 2: and really thinking, right, the truth is, I'm not actually

588
00:25:41,560 --> 00:25:44,200
Speaker 2: probably hungry, it's just wanting something in my mouth. So

589
00:25:44,240 --> 00:25:45,800
Speaker 2: how can I have something in my mouth that's not

590
00:25:45,840 --> 00:25:47,240
Speaker 2: going to be too many calories?

591
00:25:47,760 --> 00:25:49,960
Speaker 1: Absolutely, I think there are quite a few, I think

592
00:25:50,000 --> 00:25:52,399
Speaker 1: different concepts that we can really look for here. So

593
00:25:52,440 --> 00:25:54,280
Speaker 1: I hope that those sort of talking points have given

594
00:25:54,280 --> 00:25:56,920
Speaker 1: our listeners something to think about, because it's going to

595
00:25:56,920 --> 00:25:59,520
Speaker 1: be different for everybody. Just because you're hungry doesn't necessarily

596
00:25:59,560 --> 00:26:01,760
Speaker 1: mean you need eat more. It doesn't necessarily mean that

597
00:26:01,800 --> 00:26:04,360
Speaker 1: you haven't eaten enough. Maybe you've eaten enough, but it's

598
00:26:04,400 --> 00:26:06,400
Speaker 1: the wrong type of food, or it's the wrong mix

599
00:26:06,440 --> 00:26:10,080
Speaker 1: of foods or you've had just a huge leg day

600
00:26:10,119 --> 00:26:11,840
Speaker 1: at the gym, you know, and you actually need to

601
00:26:11,880 --> 00:26:13,960
Speaker 1: eat more than other days. And again, this is why

602
00:26:14,000 --> 00:26:16,240
Speaker 1: I hate it, or not that I hate I don't

603
00:26:16,359 --> 00:26:19,280
Speaker 1: encourage clients to calorie count and macro account because most

604
00:26:19,320 --> 00:26:20,720
Speaker 1: of the time you're trying to eat the same thing

605
00:26:20,760 --> 00:26:23,240
Speaker 1: every day, but you don't do the same thing every day.

606
00:26:23,280 --> 00:26:25,399
Speaker 1: And I know, Susie, not right now because I'm pregnant.

607
00:26:25,400 --> 00:26:27,000
Speaker 1: But when I do a big leg day in the

608
00:26:27,040 --> 00:26:30,160
Speaker 1: past at the gym, I'm hungry that day, like hungry,

609
00:26:30,280 --> 00:26:33,679
Speaker 1: like I'll go breakfast, snack, snack, lunch, snacksnack, dinner, Versus

610
00:26:33,720 --> 00:26:35,399
Speaker 1: if I just go out and just do say my

611
00:26:35,440 --> 00:26:37,440
Speaker 1: ten thousand steps for the day and that's all I do,

612
00:26:37,760 --> 00:26:39,840
Speaker 1: I can normally hold off of my break e till,

613
00:26:39,960 --> 00:26:42,359
Speaker 1: you know, around ten o'clock because I'm just not genuinely hungry,

614
00:26:42,480 --> 00:26:44,280
Speaker 1: then go to a later lunch and then maybe have

615
00:26:44,359 --> 00:26:46,080
Speaker 1: one sack in the arbor and have dinner, and I'm

616
00:26:46,119 --> 00:26:48,679
Speaker 1: done for the day. Like my calorie loadal intake for

617
00:26:48,720 --> 00:26:51,320
Speaker 1: that day is just significantly lower than if I'm doing

618
00:26:51,320 --> 00:26:53,160
Speaker 1: a big heavy leg day in the gym because I'm

619
00:26:53,200 --> 00:26:55,400
Speaker 1: just not burning as much and I'm just not as hungry,

620
00:26:55,600 --> 00:26:58,119
Speaker 1: So all of these things I think come into play,

621
00:26:58,320 --> 00:27:00,320
Speaker 1: but it's really it's going to come down to an

622
00:27:00,359 --> 00:27:02,840
Speaker 1: individual basis. And again we're going to plug dietitians here,

623
00:27:02,840 --> 00:27:05,200
Speaker 1: and that's what's so important to be working with a

624
00:27:05,280 --> 00:27:08,760
Speaker 1: qualified professional because yeah, sure you can do it yourself,

625
00:27:08,920 --> 00:27:10,560
Speaker 1: but you know, I could do my tax myself, but

626
00:27:10,600 --> 00:27:12,879
Speaker 1: I'd probably be losing out on you know, hundreds or

627
00:27:12,960 --> 00:27:15,560
Speaker 1: thousands of dollars, So you know, in terms of what

628
00:27:15,600 --> 00:27:17,640
Speaker 1: I could actually be claiming, I could attempt to fix

629
00:27:17,680 --> 00:27:20,040
Speaker 1: my calm myself, am I got to fix it? Probably not.

630
00:27:20,119 --> 00:27:22,439
Speaker 1: I could attempt to you know, clean my teeth myself

631
00:27:22,440 --> 00:27:24,080
Speaker 1: and not go to the dentist for years and years,

632
00:27:24,080 --> 00:27:25,800
Speaker 1: but eventually, I think my teeth are going to pull out.

633
00:27:25,840 --> 00:27:28,159
Speaker 1: So I think the need to see a professional in

634
00:27:28,240 --> 00:27:31,960
Speaker 1: what those professionals are qualified in is so so important.

635
00:27:31,960 --> 00:27:34,640
Speaker 1: In nutrition is just one of those scary areas where

636
00:27:34,760 --> 00:27:37,520
Speaker 1: because there's so much online or because everybody eats, everybody

637
00:27:37,520 --> 00:27:40,840
Speaker 1: thinks they're an expert in nutrition. So absolutely is a

638
00:27:40,880 --> 00:27:43,879
Speaker 1: good time for us to really rate the importance of

639
00:27:43,880 --> 00:27:47,200
Speaker 1: seeing a dietitian. If you have specific goals around your nutrition.

640
00:27:47,520 --> 00:27:49,639
Speaker 2: And a meal should keep you full three to four hours.

641
00:27:49,680 --> 00:27:52,879
Speaker 2: If you're eating every hour or two, it's way too often. Definitely,

642
00:27:52,920 --> 00:27:54,080
Speaker 2: that's a guiding light.

643
00:27:54,480 --> 00:27:57,919
Speaker 1: Absolutely, Now onto our most popular segment, our new and

644
00:27:57,960 --> 00:28:01,399
Speaker 1: exciting supermarket products. So a listener has sent us this

645
00:28:01,440 --> 00:28:04,640
Speaker 1: over our Instagram, Susie, which is at the Nutrition Couch podcast.

646
00:28:04,640 --> 00:28:06,960
Speaker 1: So give us a follow on Instagram if you don't already,

647
00:28:07,480 --> 00:28:09,919
Speaker 1: and send us your product, send us your questions in

648
00:28:10,160 --> 00:28:12,359
Speaker 1: bearing in mind that we can't give you personalized advice,

649
00:28:12,359 --> 00:28:14,320
Speaker 1: so we have had quite a lot of dms saying

650
00:28:14,359 --> 00:28:16,760
Speaker 1: from people, Hey, Susie Leanne, this is my height, this

651
00:28:16,800 --> 00:28:18,520
Speaker 1: is my weight? How many calories should I be eating?

652
00:28:18,600 --> 00:28:21,399
Speaker 1: We can't give that personalized advice over Instagram, but we

653
00:28:21,480 --> 00:28:23,760
Speaker 1: are more than happy to chat about listener questions and

654
00:28:23,880 --> 00:28:25,840
Speaker 1: the different products that you send through to us as well,

655
00:28:25,880 --> 00:28:27,639
Speaker 1: so please do send them through. We've got quite a

656
00:28:27,640 --> 00:28:30,760
Speaker 1: listen now, don't we, Susie. Our listeners are really enjoying

657
00:28:30,760 --> 00:28:33,560
Speaker 1: the podcast, which is amazing. But today we're chatting about

658
00:28:33,680 --> 00:28:37,040
Speaker 1: a product somebody has sent in called PEB two. So

659
00:28:37,080 --> 00:28:40,080
Speaker 1: it's essentially powdered peanut butter. So on the front of it.

660
00:28:40,120 --> 00:28:42,680
Speaker 1: The marketing says ninety percent less fat and six grams

661
00:28:42,680 --> 00:28:45,200
Speaker 1: of protein, So I mean it looks pretty good. I

662
00:28:45,200 --> 00:28:47,320
Speaker 1: think it is gluten free, and it's a vegan product

663
00:28:47,360 --> 00:28:51,240
Speaker 1: as well. So for two tablespoons of this powdered peanut butter,

664
00:28:51,440 --> 00:28:54,680
Speaker 1: it's sixty calories. It is one point five grams of fat,

665
00:28:54,720 --> 00:28:57,600
Speaker 1: so significantly lower fat than if you had two tablespoons

666
00:28:57,640 --> 00:29:01,840
Speaker 1: of actual peanut butter. It's gone ninety milligrams of sodium

667
00:29:01,880 --> 00:29:05,400
Speaker 1: and five grams of carbohydrates. So obviously, because peanut butter

668
00:29:05,440 --> 00:29:07,160
Speaker 1: is more of a fat, we don't expect a huge

669
00:29:07,200 --> 00:29:09,840
Speaker 1: amount of carbohydrate a gram of fiber for the two

670
00:29:09,840 --> 00:29:12,680
Speaker 1: tablespoons a powdered peanut butter and six grams of protein,

671
00:29:12,760 --> 00:29:14,840
Speaker 1: so six grams of proteins is a big whack in

672
00:29:15,120 --> 00:29:17,920
Speaker 1: two tablespoons and quite low calories as well, at just

673
00:29:18,000 --> 00:29:19,960
Speaker 1: sixty calories. So I've actually got some sitting in my

674
00:29:20,000 --> 00:29:22,440
Speaker 1: cupboard at the moment, SUSI, A brand I think in

675
00:29:22,480 --> 00:29:24,160
Speaker 1: the past is center to me or I don't know,

676
00:29:24,160 --> 00:29:26,360
Speaker 1: it's ended up somehow in my cupboard. I did mention

677
00:29:26,440 --> 00:29:28,200
Speaker 1: to you because SUSI said, where do you actually buy

678
00:29:28,240 --> 00:29:30,200
Speaker 1: this from and I said, I've seen it in my gym,

679
00:29:30,240 --> 00:29:32,800
Speaker 1: because my gym has this big fancy venue machine. They

680
00:29:32,840 --> 00:29:35,320
Speaker 1: sell you know, broccoli chips and protein cookies and all

681
00:29:35,360 --> 00:29:37,520
Speaker 1: the health kalos that we've talked about in the past.

682
00:29:37,560 --> 00:29:40,040
Speaker 1: But this is actually something that I don't consider too bad.

683
00:29:40,120 --> 00:29:42,520
Speaker 1: Actually a sort of a fan of it, SUSI, because

684
00:29:42,680 --> 00:29:44,800
Speaker 1: you can get the taste of the peanut butter in it,

685
00:29:44,880 --> 00:29:47,280
Speaker 1: but a lot lower calorie, a lot higher protein. So again,

686
00:29:47,320 --> 00:29:49,480
Speaker 1: if you're in a deficit and you're trying to lose

687
00:29:49,480 --> 00:29:52,560
Speaker 1: body fat, is a good option. It's nothing like real

688
00:29:52,560 --> 00:29:54,280
Speaker 1: peanut butter. I must admit. You kind of mix it

689
00:29:54,320 --> 00:29:55,720
Speaker 1: with water and it forms like a little bit of

690
00:29:55,720 --> 00:29:58,960
Speaker 1: a paste. So I've actually put it in porridge in

691
00:29:59,000 --> 00:30:00,719
Speaker 1: my porodge in the morning. I've sort of put some

692
00:30:00,760 --> 00:30:02,560
Speaker 1: of this in and the taste is there, but it's

693
00:30:02,560 --> 00:30:05,440
Speaker 1: just nowhere near is concentrated in terms of the taste

694
00:30:05,440 --> 00:30:08,239
Speaker 1: as normal peanut butter would. But I guess it is

695
00:30:08,280 --> 00:30:10,080
Speaker 1: sort of what probably at least a third of the

696
00:30:10,160 --> 00:30:12,600
Speaker 1: calories that two tablespoons of normal peanut butter would be.

697
00:30:12,760 --> 00:30:14,560
Speaker 1: So I think it has a time and a place,

698
00:30:14,600 --> 00:30:17,800
Speaker 1: and it's definitely something that I'm not going to completely

699
00:30:17,840 --> 00:30:19,880
Speaker 1: discount at all, but for the right type of person,

700
00:30:19,920 --> 00:30:22,520
Speaker 1: I think it could be quite helpful. What are your thoughts.

701
00:30:23,200 --> 00:30:25,640
Speaker 2: This is one of the most interesting products I've ever seen,

702
00:30:25,920 --> 00:30:27,480
Speaker 2: and I've also had to look. Actually it does say

703
00:30:27,480 --> 00:30:29,760
Speaker 2: it's available at will Wors. It sells for ten dollars,

704
00:30:29,800 --> 00:30:33,200
Speaker 2: which is obviously significantly more than a standard peanut butter.

705
00:30:33,240 --> 00:30:36,680
Speaker 2: It's imported from the US, and I will disclose that

706
00:30:36,720 --> 00:30:39,640
Speaker 2: I do. I am an ambassador for Mavers and Astray

707
00:30:39,680 --> 00:30:42,719
Speaker 2: in peanut butter, so I'll be very careful here. I

708
00:30:42,760 --> 00:30:47,080
Speaker 2: think it's really interesting because you're right, it gives people

709
00:30:47,080 --> 00:30:52,200
Speaker 2: an opportunity to potentially enjoy the protein rich benefits associated

710
00:30:52,200 --> 00:30:55,480
Speaker 2: with peanut butter with a lot less fat. It does

711
00:30:55,520 --> 00:30:58,120
Speaker 2: have added sugar and salt, which a number of the

712
00:30:58,120 --> 00:31:00,600
Speaker 2: peanut butter's on the market now, including the Maas range,

713
00:31:00,640 --> 00:31:03,480
Speaker 2: don't have, so there's a downside to that, and I

714
00:31:03,480 --> 00:31:06,680
Speaker 2: think for people who potentially are counting their fat or

715
00:31:06,760 --> 00:31:09,680
Speaker 2: really love the taste of it, it's an option, but

716
00:31:09,720 --> 00:31:11,120
Speaker 2: you're going to pay for that. You know, it's ten

717
00:31:11,160 --> 00:31:16,120
Speaker 2: dollars per jar, which isn't insignificant, and I just think Wow,

718
00:31:16,400 --> 00:31:18,320
Speaker 2: I guess the other thing going through my mind, and

719
00:31:18,360 --> 00:31:21,480
Speaker 2: we haven't discussed this before, like, do you think you'd

720
00:31:21,520 --> 00:31:24,560
Speaker 2: lose some of the sort of antioxidant potential with some

721
00:31:24,600 --> 00:31:26,680
Speaker 2: of those nuts in the way that it had been processed.

722
00:31:27,000 --> 00:31:29,400
Speaker 1: Yeah, I mean I think that the potential is definitely there,

723
00:31:29,440 --> 00:31:32,160
Speaker 1: But again, probably peanut isn't like what I would call

724
00:31:32,160 --> 00:31:34,160
Speaker 1: the healthiest type of nut or anything. Yeah, I mean

725
00:31:34,200 --> 00:31:36,160
Speaker 1: it's more about like ume, isn't it than a nut?

726
00:31:36,680 --> 00:31:38,640
Speaker 1: But yeah, there are bros and cons. Like I think

727
00:31:38,680 --> 00:31:40,600
Speaker 1: it sort of falls mid range to me, like it's

728
00:31:40,640 --> 00:31:42,520
Speaker 1: not something I highly recommend or I don't think I've

729
00:31:42,520 --> 00:31:44,200
Speaker 1: ever written it into a meal plan for a client,

730
00:31:44,240 --> 00:31:46,240
Speaker 1: but I can see that it has a place, I guess.

731
00:31:46,440 --> 00:31:48,640
Speaker 1: But you definitely do need to be using I think

732
00:31:48,720 --> 00:31:50,680
Speaker 1: I sort of originally added about a teaspoon to my

733
00:31:50,720 --> 00:31:52,800
Speaker 1: approach and I literally couldn't even taste it. So you

734
00:31:52,840 --> 00:31:54,959
Speaker 1: do have to be using quite a lot of it,

735
00:31:55,000 --> 00:31:57,200
Speaker 1: like sort of the one to two tablespoons that's recommended

736
00:31:57,200 --> 00:31:59,520
Speaker 1: in the serving size, which again the container is not

737
00:31:59,560 --> 00:32:01,800
Speaker 1: actually that big, and for ten bucks a pop, you know,

738
00:32:01,840 --> 00:32:04,400
Speaker 1: the price does add up quite a lot. So just

739
00:32:04,600 --> 00:32:05,560
Speaker 1: im off the top of my head.

740
00:32:05,720 --> 00:32:07,560
Speaker 2: Looking at it, I'm wondering, actually if it would be

741
00:32:07,600 --> 00:32:10,840
Speaker 2: a reasonably good ingredient for homemade bliss balls or even

742
00:32:10,880 --> 00:32:13,800
Speaker 2: to bump up the protein content of baking. Yeah. Yeah,

743
00:32:13,840 --> 00:32:17,239
Speaker 2: because if you're if I cook with peanut butter, I'm

744
00:32:17,280 --> 00:32:19,640
Speaker 2: often using it as a fat almost as an alternative

745
00:32:19,680 --> 00:32:23,400
Speaker 2: to having extravagin olive oil or butter. But one of

746
00:32:23,440 --> 00:32:27,240
Speaker 2: the issues when it comes to protein balls in particular

747
00:32:27,560 --> 00:32:30,280
Speaker 2: is if people don't have or want to use protein powder,

748
00:32:30,920 --> 00:32:33,920
Speaker 2: what's an ingredient you can get in there? And I'm thinking,

749
00:32:33,960 --> 00:32:36,360
Speaker 2: if you were making a bliss ball, I would probably

750
00:32:36,440 --> 00:32:38,520
Speaker 2: use it there. I wouldn't use it as an alternative

751
00:32:38,520 --> 00:32:41,160
Speaker 2: to peanut butter because I think that there's better one

752
00:32:41,200 --> 00:32:43,280
Speaker 2: hundred percent nuts spreads out there that are better to

753
00:32:43,400 --> 00:32:46,240
Speaker 2: spread and things. But if I had it at home,

754
00:32:46,680 --> 00:32:48,520
Speaker 2: I would actually use it as a base to a

755
00:32:48,560 --> 00:32:51,800
Speaker 2: bliss ball, as a way of getting the protein in

756
00:32:51,840 --> 00:32:55,480
Speaker 2: there without using protein powder. Yeah, I interest because only

757
00:32:55,640 --> 00:32:58,000
Speaker 2: two tablespoons is almost six s grams of protein, So.

758
00:32:57,960 --> 00:33:00,440
Speaker 1: That's astrad idea. Yeah, and for only sixty calories.

759
00:33:00,960 --> 00:33:03,080
Speaker 2: That's how I would absolutely use that product if across

760
00:33:03,120 --> 00:33:05,640
Speaker 2: my path. And then compared to the cluster protein powder.

761
00:33:05,680 --> 00:33:08,000
Speaker 2: It's actually not too expensive because of course protein powders

762
00:33:08,000 --> 00:33:11,080
Speaker 2: coming in at about twenty dollars per container. So yeah,

763
00:33:11,160 --> 00:33:12,959
Speaker 2: just off the top of my head brainstorming, that's how

764
00:33:13,000 --> 00:33:14,960
Speaker 2: I would actually use it in real life. If I

765
00:33:15,000 --> 00:33:17,360
Speaker 2: was making protein balls. Of course you can't send those

766
00:33:17,360 --> 00:33:19,640
Speaker 2: to school because then they have a nut base. But

767
00:33:19,920 --> 00:33:22,520
Speaker 2: for adults at home or why the kids are all homeschooling,

768
00:33:22,560 --> 00:33:24,680
Speaker 2: if you were making bliss balls, you know, you could

769
00:33:24,720 --> 00:33:27,640
Speaker 2: do peanut butter banana balls with that really easily. It

770
00:33:27,680 --> 00:33:29,760
Speaker 2: would probably, I think work really well in products like that.

771
00:33:30,120 --> 00:33:31,680
Speaker 2: And also I think smoothies as well. A lot of

772
00:33:31,680 --> 00:33:34,840
Speaker 2: people again don't like to use protein powder, and for

773
00:33:34,920 --> 00:33:37,280
Speaker 2: whatever reason, I think that's absolutely fine. But you know,

774
00:33:37,320 --> 00:33:39,720
Speaker 2: smoothies are generally and again especially if you're you know,

775
00:33:39,760 --> 00:33:41,560
Speaker 2: following a vegan or a plant based life style, you

776
00:33:41,600 --> 00:33:43,400
Speaker 2: can't get a good whack of Greek yogurt in there.

777
00:33:43,440 --> 00:33:45,320
Speaker 2: You're actually going to be quite limited with your protein

778
00:33:45,360 --> 00:33:47,760
Speaker 2: if you're a plant based and be don't like adding

779
00:33:47,800 --> 00:33:49,840
Speaker 2: protein powder. So I think this is a really good

780
00:33:49,880 --> 00:33:52,040
Speaker 2: option to get a little bit more protein into something

781
00:33:52,080 --> 00:33:54,960
Speaker 2: like a smoothie as well, so I do think it definitely.

782
00:33:55,320 --> 00:33:56,560
Speaker 2: You know, I think the perpose of it is the

783
00:33:56,600 --> 00:33:58,800
Speaker 2: six grams of protein for only sixty calories. I think

784
00:33:58,800 --> 00:34:01,800
Speaker 2: that's amazing, particularly for people following a plant based lifestyle

785
00:34:01,880 --> 00:34:03,680
Speaker 2: with the love of the fibers a little bit higher.

786
00:34:03,720 --> 00:34:05,760
Speaker 2: But you know, Lisa's a gram in there. But I

787
00:34:05,760 --> 00:34:09,279
Speaker 2: think overall it's it's a medium sized product that we

788
00:34:09,280 --> 00:34:11,520
Speaker 2: could recommend. I definitely recommend it. I wouldn't I wouldn't

789
00:34:11,520 --> 00:34:14,160
Speaker 2: shy away and say it's not recommended, but I think

790
00:34:14,160 --> 00:34:15,520
Speaker 2: it has a time and a place, and for the

791
00:34:15,600 --> 00:34:17,279
Speaker 2: right type of person, I think it could actually be

792
00:34:17,360 --> 00:34:20,840
Speaker 2: quite beneficial, absolutely for plant based diarts. You write breakfast smoothies,

793
00:34:20,920 --> 00:34:22,360
Speaker 2: great choice, and I might have a play with it

794
00:34:22,400 --> 00:34:25,120
Speaker 2: and some bliss balls actually, but that's exactly where I

795
00:34:25,120 --> 00:34:27,040
Speaker 2: would use it. So if you've used it, we would

796
00:34:27,040 --> 00:34:29,360
Speaker 2: love to hear from you post your recipes or experience

797
00:34:29,400 --> 00:34:31,480
Speaker 2: with it. But I think we will continue to see

798
00:34:31,480 --> 00:34:33,400
Speaker 2: more and more of these food products that are almost

799
00:34:33,400 --> 00:34:36,560
Speaker 2: novel to compliment the diets that we will have. But

800
00:34:36,640 --> 00:34:38,360
Speaker 2: that's a US product. It wouldn't surprise me if we

801
00:34:38,400 --> 00:34:39,560
Speaker 2: see it a straight and one.

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

803
00:34:41,640 --> 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 --> 00:34:47,480
Speaker 1: But I think there are a few different brands on

806
00:34:47,520 --> 00:34:49,120
Speaker 1: the market. The one in the vetting machine at my

807
00:34:49,160 --> 00:34:51,680
Speaker 1: gym is definitely a different brand. And I've seen a

808
00:34:51,719 --> 00:34:53,760
Speaker 1: chocolate version of this as well, so it's powdered pebe

809
00:34:53,840 --> 00:34:56,080
Speaker 1: and chocolate together, so I think they're almost trying to

810
00:34:56,800 --> 00:34:59,080
Speaker 1: make some sort of like healthy toteller or something like

811
00:34:59,120 --> 00:35:01,399
Speaker 1: that for it. So I think again, you know, there's

812
00:35:01,440 --> 00:35:05,319
Speaker 1: a few different flavor combos there as well, so definitely, Yeah,

813
00:35:05,360 --> 00:35:08,319
Speaker 1: a few interesting and exciting products coming to the supermarket.

814
00:35:08,360 --> 00:35:10,239
Speaker 1: But yeah, I don't mind this one overall. And I

815
00:35:10,280 --> 00:35:12,759
Speaker 1: do think, as we mentioned, from someone following a plant

816
00:35:12,760 --> 00:35:14,839
Speaker 1: based lifestyle or trying to keep their fats or their

817
00:35:15,200 --> 00:35:17,879
Speaker 1: calories overall quite low, it can definitely have a time

818
00:35:17,920 --> 00:35:19,680
Speaker 1: and a place very interesting.

819
00:35:19,680 --> 00:35:23,200
Speaker 2: My good find good find all Right, Well, for our

820
00:35:23,239 --> 00:35:25,280
Speaker 2: final segment of the week, we had a great listener

821
00:35:25,320 --> 00:35:27,719
Speaker 2: question come up about probiotics, and if we're honest, we

822
00:35:27,719 --> 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 --> 00:35:36,440
Speaker 2: the question was a general one about should we be

825
00:35:36,520 --> 00:35:40,799
Speaker 2: taking probiotics for general health now nutritionally, when we have

826
00:35:40,840 --> 00:35:43,480
Speaker 2: a look at the research, there's some specific dietary areas

827
00:35:43,480 --> 00:35:46,239
Speaker 2: that are proven to have a beneficial effect of probiotics.

828
00:35:46,239 --> 00:35:48,680
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
00:35:51,360 --> 00:35:53,399
Speaker 2: them in fermented food, so you often see them as

831
00:35:53,400 --> 00:35:56,640
Speaker 2: part of yogurts or even probiotic shots like You're coolt

832
00:35:56,760 --> 00:35:58,160
Speaker 2: and we see them in more and more of our

833
00:35:58,200 --> 00:36:02,239
Speaker 2: foods in general to support and gut help. So specifically

834
00:36:02,239 --> 00:36:04,960
Speaker 2: then that the areas of nutritional science I'm aware of

835
00:36:05,040 --> 00:36:07,920
Speaker 2: that have been shown to have proven effects of probiotics

836
00:36:07,920 --> 00:36:11,360
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 alterative colitis, dibarticulitis. I know there's some evidence

838
00:36:15,280 --> 00:36:18,839
Speaker 2: to help reduce collic in infants and babies. Is there

839
00:36:18,840 --> 00:36:20,759
Speaker 2: any other key areas that you're aware of from the

840
00:36:20,800 --> 00:36:24,320
Speaker 2: research that are proven to have benefit from using probiotics.

841
00:36:24,520 --> 00:36:26,080
Speaker 1: The colic in the babies is a great one. The

842
00:36:26,080 --> 00:36:29,359
Speaker 1: alternative colitis is again very strong research to support that

843
00:36:30,560 --> 00:36:33,000
Speaker 1: has you know, as much chances remission as what some

844
00:36:33,040 --> 00:36:35,719
Speaker 1: of the steroids do. Traveler's diarrhea is a big one.

845
00:36:35,719 --> 00:36:38,200
Speaker 1: If you're overseas and you know something like Barley Belly

846
00:36:38,640 --> 00:36:41,439
Speaker 1: the Spion the good old days, Yeah, it's pretty lucky

847
00:36:41,520 --> 00:36:44,680
Speaker 1: enough to travel to somewhere like Barley. These days, travelers

848
00:36:44,719 --> 00:36:48,400
Speaker 1: diarrhea absolutely antibotic associated diarrhea. So in the hospital system

849
00:36:48,440 --> 00:36:52,920
Speaker 1: there's a terrible type of antibiotic related diarrhea called seediff.

850
00:36:53,000 --> 00:36:55,360
Speaker 1: So there's really really strong research for some a specific

851
00:36:55,440 --> 00:36:58,480
Speaker 1: strain of prodic to help with seediff. And there's a

852
00:36:58,000 --> 00:37:01,360
Speaker 1: little bit of emerging evidence around ibs and some constipation,

853
00:37:01,680 --> 00:37:04,400
Speaker 1: and also a tiny bit of evidence I found around mastatists.

854
00:37:04,480 --> 00:37:07,040
Speaker 1: But I think you know, by the town you got mastatists,

855
00:37:07,040 --> 00:37:09,520
Speaker 1: I think you're, yeah, you're probably not wanting to really

856
00:37:09,560 --> 00:37:11,560
Speaker 1: do too much rather than just get those antibotics and

857
00:37:11,600 --> 00:37:14,520
Speaker 1: as fast as you can to help you out. So yeah,

858
00:37:14,520 --> 00:37:17,520
Speaker 1: there is definitely some specific health conditions, but with probotics,

859
00:37:17,520 --> 00:37:20,839
Speaker 1: it is absolutely around the strain that needs to be

860
00:37:20,880 --> 00:37:24,520
Speaker 1: research to support the strain, the amount and the type

861
00:37:24,560 --> 00:37:26,600
Speaker 1: as well that you're having. So I think that there's

862
00:37:26,600 --> 00:37:28,480
Speaker 1: a few things to think about for probotics, but for

863
00:37:28,560 --> 00:37:30,920
Speaker 1: general health. If you wanted a black and white anser,

864
00:37:30,960 --> 00:37:33,000
Speaker 1: my answer would be no, I don't think that probodics

865
00:37:33,000 --> 00:37:35,319
Speaker 1: are needed for general health in a capsule form. I

866
00:37:35,320 --> 00:37:38,160
Speaker 1: think we can take probotics in our foods. But what's

867
00:37:38,239 --> 00:37:40,800
Speaker 1: more important, and we have research to support this, Suzi,

868
00:37:41,120 --> 00:37:44,160
Speaker 1: is that probotics for general health matter far more than

869
00:37:44,160 --> 00:37:46,840
Speaker 1: what proverdics do. So O proverdex are a good bacteria.

870
00:37:47,160 --> 00:37:50,400
Speaker 1: Our probotics are the things that feed our good bacteria,

871
00:37:50,600 --> 00:37:53,640
Speaker 1: so they create fuel for our gut health, and probotics

872
00:37:53,680 --> 00:37:56,560
Speaker 1: can naturally help to strengthen our gut lining and our

873
00:37:56,560 --> 00:37:58,920
Speaker 1: gut health as well. So there's not enough research for

874
00:37:59,080 --> 00:38:01,880
Speaker 1: probotics and general health. But the way we should be

875
00:38:01,960 --> 00:38:05,320
Speaker 1: putting our focus is on naturally occurring probotics. And for

876
00:38:05,360 --> 00:38:07,520
Speaker 1: a lot of people with gut health issues and ibs,

877
00:38:07,600 --> 00:38:09,920
Speaker 1: there are a lot of our high fodmapp foods, so

878
00:38:10,520 --> 00:38:13,000
Speaker 1: I think, just be really careful. But we don't absolutely

879
00:38:13,000 --> 00:38:15,239
Speaker 1: want to cut out probotics in general, even though they

880
00:38:15,320 --> 00:38:17,520
Speaker 1: might trigger us and cause a few symptoms. We still

881
00:38:17,520 --> 00:38:19,640
Speaker 1: want to include as much as possible and as much

882
00:38:19,680 --> 00:38:22,799
Speaker 1: diversity as possible in small amounts, even if it's sort

883
00:38:22,840 --> 00:38:24,960
Speaker 1: of every second day as you can, because the research

884
00:38:25,040 --> 00:38:28,120
Speaker 1: is really strong for general health and probotics, not so

885
00:38:28,239 --> 00:38:31,120
Speaker 1: much of probotics just for those specific health conditions we mentioned.

886
00:38:31,600 --> 00:38:33,719
Speaker 2: And when it comes to probiotics, I much prefer my

887
00:38:33,760 --> 00:38:36,359
Speaker 2: clients are consuming them in whole natural foods as much

888
00:38:36,360 --> 00:38:40,040
Speaker 2: as possible anyway, So plain Greek yogurt that is not

889
00:38:40,160 --> 00:38:42,960
Speaker 2: Greek style yogurt which is different, but actually good quality

890
00:38:42,960 --> 00:38:44,680
Speaker 2: Greek yogurt which is the one that doesn't taste as

891
00:38:44,719 --> 00:38:49,360
Speaker 2: sweet or fermented vegetables you know in sour crowd and

892
00:38:49,520 --> 00:38:52,319
Speaker 2: miso and foods like that. So I think when you're

893
00:38:52,360 --> 00:38:55,239
Speaker 2: ticking the box on those what we call superfoods that

894
00:38:55,320 --> 00:38:58,320
Speaker 2: have packfull of nutrition in general and great daily additions,

895
00:38:58,560 --> 00:39:01,279
Speaker 2: I definitely don't retain and recommend people go and pay

896
00:39:01,360 --> 00:39:04,040
Speaker 2: for extra probiotics for all of these reasons. Plus there

897
00:39:04,040 --> 00:39:06,319
Speaker 2: are another expense, and I would rather my clients are

898
00:39:06,320 --> 00:39:08,800
Speaker 2: spending on good quality fresh fruit and vegetables and increasing

899
00:39:08,840 --> 00:39:11,040
Speaker 2: the load. As we know, the wider the range of

900
00:39:11,040 --> 00:39:15,200
Speaker 2: those products, the better our range of gut microbiome is anyway,

901
00:39:15,760 --> 00:39:18,160
Speaker 2: So it comes down always to me to a good

902
00:39:18,239 --> 00:39:20,720
Speaker 2: quality yoga and things like that, just to be ticking

903
00:39:20,760 --> 00:39:23,640
Speaker 2: the box when you're with your daily food choices rather

904
00:39:23,680 --> 00:39:24,680
Speaker 2: than popping another pill.

905
00:39:25,040 --> 00:39:27,640
Speaker 1: Absolutely, and I just think that it's really going to

906
00:39:27,680 --> 00:39:30,120
Speaker 1: be sort of the one to five percent of your diet.

907
00:39:30,160 --> 00:39:32,360
Speaker 1: Like if you're taking a probodic hoping to improve your

908
00:39:32,400 --> 00:39:35,239
Speaker 1: gut health and your diet is crap, you're not going

909
00:39:35,280 --> 00:39:36,640
Speaker 1: to get anywhere, do you know what I mean? Like,

910
00:39:37,400 --> 00:39:39,680
Speaker 1: the foundations of a good diet are going to make

911
00:39:39,800 --> 00:39:42,920
Speaker 1: up eighty five to ninety percent of what needs to

912
00:39:42,960 --> 00:39:45,440
Speaker 1: be done, and supplementation on top of that. We always

913
00:39:45,440 --> 00:39:47,920
Speaker 1: say as dieticians, may be one to five percent benefit

914
00:39:47,920 --> 00:39:49,680
Speaker 1: that you're going to get there. But the problem is

915
00:39:49,800 --> 00:39:51,520
Speaker 1: we all want the miracle and the pill. We all

916
00:39:51,560 --> 00:39:53,640
Speaker 1: want to pop something and hope that it helps, rather

917
00:39:53,680 --> 00:39:56,320
Speaker 1: than actually do the hard work and reduce our stress

918
00:39:56,440 --> 00:39:59,400
Speaker 1: and focus on sleep and focus on eating more whole foods.

919
00:39:59,680 --> 00:40:02,280
Speaker 1: So this so much that goes into a holistic, healthy lifestyle.

920
00:40:02,320 --> 00:40:04,840
Speaker 1: And I can promise you that probotics would be maybe

921
00:40:04,960 --> 00:40:07,920
Speaker 1: five percent of benefit for the majority of people, unless,

922
00:40:07,960 --> 00:40:10,480
Speaker 1: of course we're talking about those specific health conditions and

923
00:40:10,600 --> 00:40:12,760
Speaker 1: if you did have one of those specific health conditions

924
00:40:12,760 --> 00:40:17,560
Speaker 1: such as inflammatory baladases or antibodic associated diarrhea. Absolutely crucial

925
00:40:17,560 --> 00:40:20,239
Speaker 1: to touch base with either your DP but probably more

926
00:40:20,280 --> 00:40:23,360
Speaker 1: importantly your dietician because they will know the exact strain

927
00:40:23,440 --> 00:40:26,279
Speaker 1: and the exact type of probotic. If you had you know,

928
00:40:26,280 --> 00:40:28,440
Speaker 1: a bit of Barley Valians, some travelers diarrhea. You're not

929
00:40:28,480 --> 00:40:30,200
Speaker 1: just going to go and grab a random probatic at

930
00:40:30,239 --> 00:40:32,560
Speaker 1: the chemist. You're going to want an exact strain and

931
00:40:32,640 --> 00:40:35,360
Speaker 1: an exact amount of that to take, and an exact

932
00:40:35,400 --> 00:40:37,759
Speaker 1: time frame as well. So again you're not wasting your money,

933
00:40:37,760 --> 00:40:40,360
Speaker 1: You're getting the true benefits which are proven in the research.

934
00:40:40,920 --> 00:40:42,640
Speaker 1: So I think that there is, you know, some really

935
00:40:42,640 --> 00:40:46,120
Speaker 1: great emerging science around probotics, but I think for general health,

936
00:40:46,400 --> 00:40:49,640
Speaker 1: majority of people probably not needed absolutely focus on probotics

937
00:40:49,640 --> 00:40:53,120
Speaker 1: from food first, and also your probotics from naturally occurring

938
00:40:53,120 --> 00:40:57,400
Speaker 1: foods as well. Alrighty, Susie, that brings us to the

939
00:40:57,480 --> 00:40:59,680
Speaker 1: end of Nutrition Couch for another week. I'm more sad

940
00:40:59,719 --> 00:41:01,680
Speaker 1: on it to an end, but I do think we

941
00:41:02,040 --> 00:41:04,919
Speaker 1: cover so much content. I mean, it's been nearly forty minutes,

942
00:41:04,920 --> 00:41:06,400
Speaker 1: so I think we've done pretty well this week.

943
00:41:06,800 --> 00:41:09,279
Speaker 2: We try to keep our times to thirty, but we're not.

944
00:41:09,320 --> 00:41:11,800
Speaker 2: We're failing dismally every week, so we're sorry.

945
00:41:12,080 --> 00:41:13,880
Speaker 1: Some of these things we could talk about for longer

946
00:41:13,880 --> 00:41:15,560
Speaker 1: and longer and longer, but we do try to cap

947
00:41:15,600 --> 00:41:18,440
Speaker 1: ourselves so that it is a nice short shot podcast

948
00:41:18,480 --> 00:41:20,240
Speaker 1: for you guys, and we can cover a lot of topics.

949
00:41:20,280 --> 00:41:22,560
Speaker 1: So if you haven't done so already, we appreciate it

950
00:41:22,600 --> 00:41:24,400
Speaker 1: so much. If you could go and subscribe to the

951
00:41:24,400 --> 00:41:27,680
Speaker 1: podcast and leave us a positive rating in the Purple

952
00:41:27,719 --> 00:41:30,000
Speaker 1: Apple Podcast app. Now, if you don't have an Apple phone,

953
00:41:30,080 --> 00:41:32,080
Speaker 1: we would love we all know somebody that does. Let's

954
00:41:32,120 --> 00:41:33,920
Speaker 1: be honest, grab someone else's far and give us a

955
00:41:33,920 --> 00:41:36,319
Speaker 1: good rating in the Apple podcast app. We'd appreciate it

956
00:41:36,360 --> 00:41:39,640
Speaker 1: so much. That influences the chart ratings and the higher

957
00:41:39,640 --> 00:41:41,640
Speaker 1: we rank on the charts, and thank you for your support.

958
00:41:41,680 --> 00:41:43,799
Speaker 1: We've been at number one for pretty much since we

959
00:41:43,880 --> 00:41:46,800
Speaker 1: launched about fourteen weeks ago in terms of the nutrition

960
00:41:46,960 --> 00:41:49,520
Speaker 1: podcast charts in Australia, so we can't thank you enough

961
00:41:49,560 --> 00:41:52,120
Speaker 1: for that. But those charts are really influenced by your

962
00:41:52,160 --> 00:41:54,800
Speaker 1: subscriptions and your ratings, So if you haven't done so, already.

963
00:41:54,880 --> 00:41:57,400
Speaker 1: Please leave us a positive rating or review, because the

964
00:41:57,480 --> 00:41:59,359
Speaker 1: more the higher up the charts we are, the more

965
00:41:59,360 --> 00:42:01,640
Speaker 1: people that we can reach and actually help and get

966
00:42:01,680 --> 00:42:04,799
Speaker 1: some great evidence based nutrition messages and science out there

967
00:42:04,800 --> 00:42:07,560
Speaker 1: to the general public versus you know, some of these

968
00:42:07,560 --> 00:42:11,640
Speaker 1: influencers who are promoting all sorts of terrible things, Susie,

969
00:42:11,719 --> 00:42:13,640
Speaker 1: So we do appreciate your feedback and me thank you

970
00:42:13,719 --> 00:42:16,239
Speaker 1: very much for that. Give us a follow on Instagram

971
00:42:16,239 --> 00:42:19,520
Speaker 1: at the Nutrition Couch podcast and we will catch you guys,

972
00:42:19,640 --> 00:42:22,120
Speaker 1: same time, same place, next Sunday morning.

973
00:42:22,280 --> 00:42:23,080
Speaker 2: Have a great week.