Speaker 1: Hi Onleanne Ward and I'm Susie Burrow and welcome to
Speaker 1: the Nutrition Couch, a weekly podcast from two of Ustrey's
Speaker 1: leading dieticians, bringing you everything that is new in the
Speaker 1: world of nutrition, diets and good food from the Nutrition Couch.
Speaker 1: Today we're chatting about the trending media topic of flexible darting,
Speaker 1: or you may have heard it called if it fits
Speaker 1: your macros. Our client case study of the week is
Speaker 1: about being constantly hungry while trying to lose weight. And
Speaker 1: on our most popular segment, the Soupermarket Product of the Week,
Speaker 1: we discuss a new powdered pinut butter. And finally, one
Speaker 1: of our listener questions has sent us in a question
Speaker 1: about probotics. Should we be taking them for general helps.
Speaker 1: We'll give you all of the research and science behind that,
Speaker 1: but before we jump into today's podcast, Susie, you are
Speaker 1: always cooking up a storm in the kitchen. What have
Speaker 1: you made for the twins this week?
Speaker 2: I do cook quite a lot. Sometimes I'm testing different recipes.
Speaker 2: Sometimes I'm cooking to thank people for things, or of course,
Speaker 2: to get that elusive perfect Instagram shot. The issue, of course,
Speaker 2: is that contrary to what you see on social media,
Speaker 2: they don't always work out, and I actually do have
Speaker 2: to throw out a fair wax. So for every great photo,
Speaker 2: there's probably two or three dodgy ones that haven't quite
Speaker 2: made it. But I tear what I have been perfecting,
Speaker 2: and I am pretty proud of this. I have wanted
Speaker 2: to be able to make a muffin with a crunchy top,
Speaker 2: like at a cafe for some time because whenever I
Speaker 2: make muffins, and they're not my favorite go to and
Speaker 2: not even my kids, but they do really well on
Speaker 2: social media. But I thought if I could perfect a
Speaker 2: crunchy top muffin, I would be pretty happy. And I
Speaker 2: finally have got the right mix. And it's not complicated.
Speaker 2: It's more like how you do a crumble. We do
Speaker 2: a little bit of brown sugar with a little bit
Speaker 2: of wholemeal flour and do it that way. But I'm
Speaker 2: pretty proud of my effort. So I've been doing the
Speaker 2: crunchy top muffins. They're coming up particularly well. This morning.
Speaker 2: I did like a breakfast bircher, but I did it
Speaker 2: as a muffin. Now I think people will love it
Speaker 2: because it's like a creamy oats breakfast muffin that you
Speaker 2: could have in a bowl, almost like a cake, but
Speaker 2: it's not my flavor profile I don't eat that. So
Speaker 2: the other thing is a lot of the stuff I
Speaker 2: actually don't really like that much, so that helps, and
Speaker 2: we try and give the rest to neighbors and things.
Speaker 2: But as I said, I also have terrible stuff up.
Speaker 2: So like a couple of weeks ago, I had to
Speaker 2: get a picture of a banana bread and I took
Speaker 2: it out too early land so it was still wet
Speaker 2: in the middle. I knew it was, and I got
Speaker 2: the photo. It's a great photo, but I also know
Speaker 2: the battle wasn't completely cooked crew because it was really
Speaker 2: dense and thick because I tend to thicken them up
Speaker 2: with quite a lot of yogat, And I ended up
Speaker 2: taking it to my mum's and it was literally we
Speaker 2: just chucked it out. So that's the thing about Instagram,
Speaker 2: isn't it Just because it looks perfect doesn't always mean
Speaker 2: that it is. And for every great looking baked recipe,
Speaker 2: there's probably a couple that are looking pretty dodgy. So
Speaker 2: I definitely spend a lot of time in supermarkets picking
Speaker 2: up whole your self raising flour yogurt and butter, which
Speaker 2: are the things that I tend to run out of
Speaker 2: because I will also say, I know we've got to
Speaker 2: get started. But I always give people the option in
Speaker 2: baking of using a sugar replace. It's not like a
Speaker 2: monk fruit or sugar. But if I'm honest, I don't
Speaker 2: buy monk fruits sweet now because I think it's really expensive,
Speaker 2: like eight dollars a small bag, and I really try
Speaker 2: and make things affordable. So I give people the option.
Speaker 2: But I myself just cook with a little bit of
Speaker 2: sugar because I don't want to spend eight dollars plus
Speaker 2: on making a muffin or a banana bread recipe. So
Speaker 2: I like to give people that option because otherwise it
Speaker 2: can be really quite expensive. All of that healthy baking.
Speaker 1: You can absolutely yeah, And you know me, I don't
Speaker 1: tend to bake too much, so I always love seeing
Speaker 1: your creations on social media.
Speaker 2: Might't be longer there. We're going to be having those
Speaker 2: pureys coming up soon.
Speaker 1: Get gotta get me one of those Thermo mixers or
Speaker 1: something like that. I think I can make up some
Speaker 1: baby food.
Speaker 2: It makes it really easy one hundred percent and you
Speaker 2: can just freeze it. All up and off you go,
Speaker 2: so you never is motivated. I think when the kids
Speaker 2: are about six months. By the time it gets to
Speaker 2: twelve and eighteen months and you're fully back at work,
Speaker 2: you just don't care anymore. But go with it. At
Speaker 2: six months, I agree, invest in the thermino.
Speaker 1: Awesome, well, Susie. This week in the media, we're chatting
Speaker 1: about flexible darting. So it's I I f YM or
Speaker 1: if it fits your macros? What have you heard about this?
Speaker 1: I know it's big within sort of the bodybuilder and
Speaker 1: fitness community. A lot of the online coaches who you
Speaker 1: know work with clients for fat loss are talking about
Speaker 1: flexible dieting. Essentially, it's just a way of I think
Speaker 1: counting or tracking your macros and making them fit. Rather
Speaker 1: than I guess calorie counting. It's more tracking the number
Speaker 1: of macro nutrients you're having. And for me, you know,
Speaker 1: I've sort of dabbled with a little bit in the past.
Speaker 1: If I'm going through a fat loss block myself, I
Speaker 1: will of course track, but I'll track calories and macros
Speaker 1: because we know that if the goal is fat loss,
Speaker 1: you absolutely have to be in a calorie deficit, and
Speaker 1: I think macro nutrients, particularly from a body composition perspective matter.
Speaker 1: You know, you don't want too many carbohydrates. You need
Speaker 1: enough fat, particularly for things like you know, cellular health
Speaker 1: and hairskin and nails and that sort of thing, and
Speaker 1: even just women's reproductive organs how they work. We need
Speaker 1: some fat in our diet at a minimum of twenty percent.
Speaker 1: And I think protein, of course, is especially important when
Speaker 1: we're trying to aim to you know, gain some lean
Speaker 1: muscle mass or maintain our muscle mass. So I think
Speaker 1: macro nutrients are absolutely important. But how do you feel
Speaker 1: about just the concept of flexible dieting.
Speaker 2: When it comes to me, I think this is what
Speaker 2: I would call a convenient diet theory for you. So
Speaker 2: it's really using a proposed model of eating to suggest
Speaker 2: that you can very easily eat high calorie or what
Speaker 2: we'd call sugary processed foods and still achieve your dietary goals.
Speaker 2: So if I'm putting it into context, and I wasn't
Speaker 2: overly clear about it either, because I think it just
Speaker 2: to me doesn't fit at all flexible, But then dieting,
Speaker 2: I'm just not really quite clear. But the best way
Speaker 2: I can think to describe it is that if you
Speaker 2: have a goal of fat loss and you're sticking to
Speaker 2: a certain calorie load or macronutrient loads. So say you
Speaker 2: wanted to reduce your carbohydrate down to forty percent of intake,
Speaker 2: So if you wanted to still have a chocolate bar
Speaker 2: at lunch time, the way you would be able to
Speaker 2: do that is if you made sure you were getting
Speaker 2: your salad and vegetables that didn't affect your macros, and
Speaker 2: then a piece of lean protein, and then potentially you
Speaker 2: could get a little bit of well, I guess you
Speaker 2: get the carbohydrate from the mars bar and a little
Speaker 2: bit of fat from that, so you were keeping all
Speaker 2: the other components of that meal low in fat and light,
Speaker 2: so it would allow you to have a mars bar
Speaker 2: as part of your diet. Now, I think philosophically it
Speaker 2: sounds really nice because it means you take away from
Speaker 2: that idea that there's good and bad foods. In that model,
Speaker 2: it's about choosing the foods you want to eat but
Speaker 2: still achieving your dietary goals. But I am yet to
Speaker 2: see it really work in practice. And my understanding is
Speaker 2: that where it comes up most of all these people
Speaker 2: who are perhaps doing physique changing or specifically bodybuilding, where
Speaker 2: they have a much wider range of calories and macros
Speaker 2: that they can fill, and so it doesn't matter if
Speaker 2: they eat a packet of lollies because their carbohydrate intake
Speaker 2: or requirements are very high, Whereas I really struggle to
Speaker 2: see how it could fit for my clients who are
Speaker 2: small people who don't have a lot of calories to
Speaker 2: play with. And I can tell you straight away that
Speaker 2: if they would doing flexible dieting and still including a
Speaker 2: high fat, high sugar food most days, they wouldn't achieve
Speaker 2: their diet your goals because they just don't have that
Speaker 2: much room to move calorie wise. So for me, it
Speaker 2: fits to a much larger frame person who has a
Speaker 2: lot more energy and calories to burn as opposed to
Speaker 2: the clients that I work with.
Speaker 1: And I think that's a really important point because a
Speaker 1: lot of the bodybuilders and the finness coaches out there
Speaker 1: who promote this, and I think the funniest thing is
Speaker 1: that people the first thing and I googled, you know,
Speaker 1: if it fits your macros? And the first website that
Speaker 1: popped up was the IFYM website, and the first thing
Speaker 1: it's said in big bold letters, was this is not
Speaker 1: a diet. Well, if you're weighing and tracking your food
Speaker 1: every day, that's a diet. So I think it is
Speaker 1: a type of diet. But I think people get away
Speaker 1: with it saying, you know, you can eat mar as
Speaker 1: well as you can eat donut. You can eat whatever
Speaker 1: you want as long as it fits into your macro nutrients.
Speaker 1: But I think you make an important point that a
Speaker 1: lot of the proponents of this diet, and a lot
Speaker 1: of people who are promoting it, have super high requirements.
Speaker 1: So if you're a bodybuilder, you're doing twenty twenty five
Speaker 1: thousand steps a day, you're doing seven workouts a week,
Speaker 1: you're in three thousand plus calories. Yeah, you're gonna have
Speaker 1: a lot more calories to play with than the average
Speaker 1: person who sits at a desk job might get three
Speaker 1: or four workouts in a week, but their deficit in
Speaker 1: terms of fat loss is more around that fifteen sixteen
Speaker 1: hundred calorie mark. You just don't have the luxury or
Speaker 1: flexibility of having a lot of these higher calorie processed foods.
Speaker 1: So I do think you're right it it matches a
Speaker 1: certain client tell more than it's something that fits everybody.
Speaker 1: But also I think for a lot of people it's
Speaker 1: it's kind of just an excuse to eat processed foods.
Speaker 1: And as you said, you know, trying to eat three
Speaker 1: thousand plus calories specifically focusing in whole foods is actually
Speaker 1: really hard to do. Like there is people who you know,
Speaker 1: they will eat a bag of lollies just to get
Speaker 1: their carbs and their sugars in. They will just add
Speaker 1: you know, a mass bar on top of their porridge
Speaker 1: in the morning just to get their carbohydrates right up there.
Speaker 1: After a training session, they're taking down bulk protein powders
Speaker 1: because their protein requirements are like one hundred and eighty
Speaker 1: grams a day, and good luck to you try to
Speaker 1: eat that in you know, whole foods, there's a lot
Speaker 1: of protein. So I think for a lot of people, yeah,
Speaker 1: it is, you kind of do end up a lot
Speaker 1: more processed foods in And then clients that I've worked
Speaker 1: in the past who come into my coaching services, obviously
Speaker 1: this isn't something that I recommend, but they've tried this
Speaker 1: before and they say, I don't want to do it
Speaker 1: again because I you know, the tracking and the weighing
Speaker 1: and that sort of thing just drives me insane. And
Speaker 1: I get to the end of the night and I've
Speaker 1: got like, say, only two hundred calories left. I'm starving.
Speaker 1: I've got no carbohydrates left because I ate it all lunchtime.
Speaker 1: And what am I supposed to do with Like, you know,
Speaker 1: I've got to eat sixty grams of protein or something,
Speaker 1: and I've got no fat left and no carbs left.
Speaker 1: So I think unless you're really planning out your day
Speaker 1: and you kind of know what you're going to have
Speaker 1: for dinner, you can get very stuck in terms of
Speaker 1: using all of those you know, with the flexible dieting,
Speaker 1: it's like I want to go have a burger in
Speaker 1: some fries for lunch. Okay, that's cool. It might fit
Speaker 1: your macros now, But by the time you get to dinner,
Speaker 1: you've got no fat left, you've got barely new carbohydrates left.
Speaker 1: You've got to eat a hell of a lot of
Speaker 1: protein for dinner on very very low calories. So what
Speaker 1: are you going to have a piece of steam fish
Speaker 1: and two green beans. I think it's just it's not
Speaker 1: as flexible, I think, as what people really think it is.
Speaker 1: And The other thing is that most people don't consider
Speaker 1: a fib or a mac nutrient targets, So I think
Speaker 1: a lot of people aren't actually tracking their fiber intake EGY,
Speaker 1: which we know for general health and particularly gut health
Speaker 1: is so incredibly important. So I think that a lot
Speaker 1: of people are going, yeah, I'll have a burger and
Speaker 1: fries for lunch, and I'll just have some steamfish for
Speaker 1: dinner and a piece of broccoli. But they're not getting
Speaker 1: anywhere near the required amounts of fiber or that diversity
Speaker 1: of fruits and veg every day as well. And you know,
Speaker 1: they're eating a bag of lollies, whereas you could have
Speaker 1: a nice fruit salad and you're gonna get a lot
Speaker 1: more nutrients in from the fruit salad, but probably a
Speaker 1: similar amount of carbs and sugar in there. So I
Speaker 1: do think there are some negatives to it. It definitely
Speaker 1: does fit a particular type of clientele, as you said,
Speaker 1: larger bodied, higher requirements, super super active, and also those
Speaker 1: online calculators and the people that tend to set your
Speaker 1: macro nutrient targets. It's not really something that's really based
Speaker 1: on I guess research and science, and probably should be
Speaker 1: adjusted quite regularly as people's weight comes down or their
Speaker 1: training sort of differs as well. But a lot of
Speaker 1: people will set their macros at the beginning and say,
Speaker 1: you know, I want to lose ten to fifteen kilos
Speaker 1: and that never changes the entire way through. Then they
Speaker 1: hit a plateau and they wonder why.
Speaker 2: I really don't like my clients checking their macros.
Speaker 1: Now.
Speaker 2: Indeed, when I develop a meal plan, I've calculated the macros.
Speaker 2: But what I find And I had a client just
Speaker 2: on the weekend doing this, so she started to count herself,
Speaker 2: so she was trying to understand what I was doing
Speaker 2: so she could adjust based on things she wanted to eat.
Speaker 2: And I think straight away this lends itself to psychological
Speaker 2: management of food intake as opposed to responding to natural
Speaker 2: hunger and fullness signals, because you're mentally calculating and eating
Speaker 2: along that line, as opposed to what your body's telling you.
Speaker 2: And the other issue I have with it is that
Speaker 2: there's gross in accuracies in macro nutrient and calorie composition tables.
Speaker 2: So even though it might look like it is perfect
Speaker 2: and it's five grams of carbohydrate here, as you and
Speaker 2: I both know there's a lot of inconsistencies in the databases.
Speaker 2: It's not always completely accurate. So when people start to
Speaker 2: count their macros to within a gram of recommendations, it's
Speaker 2: not a healthy way of doing it. It's really in
Speaker 2: a way promoting disordered eating because you're saying, I had
Speaker 2: an extra gram of carbohydrate here, you know I need
Speaker 2: to duck two from there, and then you might be
Speaker 2: deducting it on a vegetable which probably doesn't really even
Speaker 2: count anyway. So you're starting to isolate nutrition down into
Speaker 2: individual foods and macros, when that's not really how we eat.
Speaker 2: We eat a diet of food and the overall balance
Speaker 2: comes from the meal patterns and the meal balance. So
Speaker 2: I think it's trying to break down a behavioral pattern
Speaker 2: of eating into numbers, and for me, it just doesn't work.
Speaker 2: And I find it makes people really confuse. They don't
Speaker 2: necessarily understand the science in the degree of being able
Speaker 2: to balance well, and most importantly, they're not listening to
Speaker 2: their bodies anymore. So I am really not a fan
Speaker 2: of macro nutrient counting, even though I do do it
Speaker 2: with for my clients myself, and the way I would
Speaker 2: describe it is when you go to the accountant. I
Speaker 2: don't want the account to tell me how to calculate
Speaker 2: my baths. I want him to do it. So when
Speaker 2: I see a dietitian, I want the dietitian to get
Speaker 2: the balance right for me, as opposed to start to
Speaker 2: do it yourself, because you never do it as well
Speaker 2: as the accountant or the dietitian because you're not factoring
Speaker 2: in all those other very so the only people and
Speaker 2: I have seen it, I guess you're describing with bodybuilders,
Speaker 2: they might add lollies and things. The only time I've
Speaker 2: ever had to do that is with very young NRL
Speaker 2: players early in their career, where they might be a
Speaker 2: winger who weighs eighty kilos and they are six foot
Speaker 2: two and they're doing two or three training sessions a day.
Speaker 2: And those people I might send to McDonald's. You know
Speaker 2: that you would never publicly state because that's how many
Speaker 2: calories they're burning. But for most people, I just don't
Speaker 2: really understand where it fits. And if anything, I think
Speaker 2: it can do more damage because you start to, you know,
Speaker 2: lend itself to indulging yourself on these foods that really
Speaker 2: aren't healthy for us. And give yourself permission to be
Speaker 2: eating them psychologically without even listening to your body in
Speaker 2: terms of what it really really wants. So it's not
Speaker 2: something I use. I think it's great to be aware
Speaker 2: of it, but if someone was asking me about it,
Speaker 2: I generally think it's an excuse to eat more more rubbish.
Speaker 2: And you know, we all follow a diet lean all
Speaker 2: of us ere a diet, whether we like to admit
Speaker 2: it or not. But for me, a diet is about sustainability,
Speaker 2: and it's about developing habits and patterns of eating that
Speaker 2: you like, as opposed to thinking about it in your
Speaker 2: head and thinking what you should be eating in numbers terms.
Speaker 2: And that's where we sometimes feel wrong with principles like this,
Speaker 2: which are asking us to calculate things. And we don't
Speaker 2: eat according to a science. We eat according to a
Speaker 2: behavioral pattern.
Speaker 1: And I always say that, you know, we eat food,
Speaker 1: we don't eat numbers, we don't eat macros. And I
Speaker 1: think that that's the biggest downside of something like this
Speaker 1: doesn't work well. If you look at you know, the
Speaker 1: photos and that sort of thing online, you would think absolutely,
Speaker 1: look at these people, they look fabulous, but looking lean
Speaker 1: and fit, and strong, and that sort of thing isn't
Speaker 1: necessarily an indicator of health. As you mentioned, a lot
Speaker 1: of these super lean people aren't necessarily healthy, and a
Speaker 1: lot of them have, you know, super low iron levels,
Speaker 1: they've got you know, chronic and autoimmune diseases. Just because
Speaker 1: somebody looks a certain way and follows a certain diet
Speaker 1: pattern doesn't necessarily mean that they're healthy. And so I
Speaker 1: think that's a really important thing to notice. Tracking your
Speaker 1: macros is all well and good, What about your micro nutrients?
Speaker 1: I would say that your micro nutrients matter as much,
Speaker 1: if not more than your macro nutrients. And are you
Speaker 1: tracking things like are you getting in enough selenium? Are
Speaker 1: you getting in enough fol ate? No? Probably not, because
Speaker 1: when you're putting everything into an app, you're just not
Speaker 1: getting that diversity of foods. And again, people fall into
Speaker 1: that rabbit hole where they're like and this is a
Speaker 1: perfect example of my husband when I met him, he
Speaker 1: ate the same thing for breakfast, lunch, He had a
Speaker 1: second lunch and then dinner every single day because he
Speaker 1: was doing flexible dieting. That's what he did. And it
Speaker 1: was one vegetable at each meal. It was like broccoli
Speaker 1: and then beans, We had greens twice a day. He
Speaker 1: had chicken, he had turkey, and I think he had
Speaker 1: either chicken or beef for dinner. And breakfast was like
Speaker 1: this high protein nudugrain sort of cereal with milk, and
Speaker 1: that was it, And that was his start because it perfectly.
Speaker 1: He had perfectly calculated his macros on a daily basis
Speaker 1: based on what a fitness coach had told him. Then
Speaker 1: I came in and he started dating me. Here this
Speaker 1: is years ago, and I just plipped on its head
Speaker 1: because we shouldn't eat the same thing every day, and
Speaker 1: just because it can calculated in an app doesn't necessarily
Speaker 1: mean that that's healthy. He'll probably kill me for saying
Speaker 1: the story on him.
Speaker 2: Oh he knew he was alive when he met you.
Speaker 1: Yeah, doesn't mean it's true health. You know. See that's mine,
Speaker 1: that's my specimen.
Speaker 2: Ever. Now you fell badly in love with someone who
Speaker 2: gave him all the dietary information he wanted for free.
Speaker 1: Absolutely, it works. First ways, he reads all of my
Speaker 1: contracts and that sort of thing, because he's a good
Speaker 1: lawyer and I do all his nutrition works well.
Speaker 2: Shouting out to David. We love David, but.
Speaker 1: Yeah, just because that's the bottom line I think for me,
Speaker 1: like macro nutrients of course are important, but don't forget
Speaker 1: about your micronutrients. They're so so important, and when you're
Speaker 1: just tracking macros, your micronutrients go out the windows. So
Speaker 1: you will probably end up deficient in quite a lot
Speaker 1: of things. If you notice that your hair's falling out,
Speaker 1: your period's becoming a lot more irregular, you're waking up
Speaker 1: exhausted despite hitting your macros every day. Is that health
Speaker 1: and are they true markets of health? Probably not. Probably
Speaker 1: a good thing to sort of reassess what you're actually doing.
Speaker 2: And they're very rough, those macro nutrient encounters. They're very,
Speaker 2: very rough. They're not overly accurate. So take it with
Speaker 2: a grain of salt and use it as a general
Speaker 2: guide as opposed to thinking that this is an excuse
Speaker 2: to eat a maths bar every day. It sounds too
Speaker 2: good to be true, as we always say. All right, well,
Speaker 2: moving on. A case study that has presented for us
Speaker 2: recently is a little bit about hunger, but not we've
Speaker 2: spoken before, Leanne about getting in touch with your hunger
Speaker 2: to guide your food choices. That is incredibly, incredibly important,
Speaker 2: but something that comes up a lot for some of
Speaker 2: my clients is constant hunger, and sometimes I will start
Speaker 2: someone on their plan and their feedback very quickly is
Speaker 2: that they can do it, but they're feeling really hungry,
Speaker 2: and that kind of incessant hung go where they can't
Speaker 2: stop thinking about food and they're obsessed and they're eating
Speaker 2: their dinner at four thirty. And this for me is
Speaker 2: a big, big concern, but it's very, very common, so
Speaker 2: we did think it was a really good opportunity to
Speaker 2: talk it through. Now physiologically, if you're consuming a well
Speaker 2: balanced meal that ticks the box on your macro nutrient
Speaker 2: but is also really micro calorie load, So you know,
Speaker 2: you have a lunch that's got some salad or soup,
Speaker 2: and then a sandwich you'll rat with a decent amount
Speaker 2: of protein, or perhaps some leftover dinner that's got again
Speaker 2: a serve of lean meat and lots of veggies and
Speaker 2: a little bit of good quality carbohydrates from some sweet
Speaker 2: potato or some brown rice. That meal that might clock
Speaker 2: in between three to five hundred calories for the average person,
Speaker 2: should in theory keep you full for at least three
Speaker 2: to four hours. So as soon as I have developed
Speaker 2: a plan, or clients are eating reasonably well balanced meals,
Speaker 2: if they're feeling hungry within an hour or two after
Speaker 2: consuming that meal, I'm a bit worried because it's telling
Speaker 2: me that something's not quite right with the way they're
Speaker 2: processing their hunger or potentially their hormones. So Indeed, with
Speaker 2: some hormonial conditions like insulin resistance, because insulin is not
Speaker 2: metabolizing carbohydrate overly effectively, you can have quite fluctuating glucose
Speaker 2: levels which can really drive that incessant need for sweet food. Indeed,
Speaker 2: it can be behavioral if you have programmed to eat
Speaker 2: every couple of hours. Indeed, the brain will seek out
Speaker 2: that stimulation if you are consuming inadequate amounts of carbohydrates.
Speaker 2: So if you're actively cutting your carbohydrates out, So for example,
Speaker 2: you might have had an omelet for breakfast with no
Speaker 2: other fuel, no toast, or you might have had a
Speaker 2: chin a salad for lunch with no carbohydrate added. Indeed,
Speaker 2: it's not uncommon to get those sugar cravings an hour
Speaker 2: or two, So incessant hunger is a sign that you
Speaker 2: do need to have a step back and say, why
Speaker 2: am I not getting the satisfaction and fullness. But in
Speaker 2: my experience, lea and the most common reason is that
Speaker 2: there's hormonal issues driving it, which is an indicator to me,
Speaker 2: I may need to get those hormones under control, or
Speaker 2: that the meals they're making up or developing according to
Speaker 2: what they think is balanced or healthy does not have
Speaker 2: the right macro nutrient mix or balance of food groups
Speaker 2: that is going to keep them full for that three
Speaker 2: to four hours.
Speaker 1: And I think in my experience, I would say that
Speaker 1: the most common things when clients say I'm hungry, I'm hungry.
Speaker 1: I'm hungry most of the time it's in the first
Speaker 1: one to two weeks of when I start working with
Speaker 1: a client, because the portions and the meals that I'm
Speaker 1: giving them they're just not used to, Like we've just
Speaker 1: flipped things on their head, Like I've pulled the carbohydrates
Speaker 1: to half of what they're having. I've do the amount
Speaker 1: of sales and veggies, and they've kind of got a
Speaker 1: bit lazy and they're like, Okay, I'll hit the carves,
Speaker 1: I'll hit the you know, the fat and the fiber,
Speaker 1: but I didn't have enough you know, salads. Old kind
Speaker 1: of like won't bother with that. Or something like that.
Speaker 1: So I think that hunger for most I would say
Speaker 1: eighty to ninety percent of my clients will stabilize within
Speaker 1: about a week of working with me. So I think
Speaker 1: that's just that difference in you know, the body, the hormones,
Speaker 1: even the mind as well in terms of just doing
Speaker 1: something a little bit different. So I think that that
Speaker 1: constant hunger, if it's in the first week, if you're
Speaker 1: doing something new or working with a new program or
Speaker 1: a dietician or something like that, give it a week,
Speaker 1: suck it up and see how you go. And if
Speaker 1: it's still there in the second or third week, then
Speaker 1: it's definitely something you need to look at. When the
Speaker 1: second most common reason, I would say then besides, it
Speaker 1: just needs you know, your body just it doesn't like
Speaker 1: change necessarily, and sometimes it doesn't do that well with change.
Speaker 1: So just give it a good week and see what happens.
Speaker 1: And if you're still feeling hungry all of the time
Speaker 1: in a week two or three, that's all we need
Speaker 1: to sort of shake things up a bit. Are you
Speaker 1: eating enough fiber? Are you eating enough protein? Most of
Speaker 1: Australians should be having thirty grams plus a fiber a day.
Speaker 1: I personally think, Susie, that our fiber recommendations are too low.
Speaker 1: It's twenty five grams for healthy women and thirty grams
Speaker 1: for healthy men. I quite often will easily have my
Speaker 1: clients on thirty thirty five forty grams of fiber a day.
Speaker 1: I personally think that our Australian recommendations are too low.
Speaker 1: Just my own opinion, but I will absolutely drive up
Speaker 1: the fiber and the protein and their meal plans. And
Speaker 1: the other thing is for a lot of is is
Speaker 1: it true physical hunger? It's that difference between I'm just
Speaker 1: craving something because I know I'm you know, following a
Speaker 1: meal plan and trying to be quote unquote good, or
Speaker 1: you know, it's Wednesday and I haven't had any chocolate
Speaker 1: since Monday. Whatever it is. But it's just that emotional
Speaker 1: drive to eat what I call head hunger, versus that
Speaker 1: true physical hunger or that stomach hunger. So I think
Speaker 1: that's really a big thing to ask clients. Are you
Speaker 1: actually truly physically hungry? If I said to you, go
Speaker 1: and have an extra veggie souper, go and grab three
Speaker 1: or four carrots with some homas or salza, could you
Speaker 1: do that and they're like, oh no, no, I really
Speaker 1: just feel like some crackers. And it's like, if you've
Speaker 1: got a driver need for an exact or certain type
Speaker 1: of food, it's more probably that head hunger or that
Speaker 1: emotional hunger versus that true physical hunger, because if you
Speaker 1: were truly physically hungry, you would eat any vegetable on
Speaker 1: the planet. I would just drink, you know, gallons of
Speaker 1: water if I was truly physically hungry and that was
Speaker 1: the only thing that was available. So I think it's
Speaker 1: really important to sort of differentiate between is this true
Speaker 1: physical hunger or stomach hunger. So I think they're probably
Speaker 1: the two most common reasons. And I think probably the
Speaker 1: third one is clients who are trying to do it
Speaker 1: themselves and they just put themselves at a far too
Speaker 1: big a deficit. I had a dam from a girl
Speaker 1: just yesterday who was like, he's an online calculator. I
Speaker 1: know you always say you need to be in a
Speaker 1: deficit to lose weight. Well, my deficit was I think
Speaker 1: it's just like oney, one hundred calories or something like that.
Speaker 1: And I was like, oh, it's too big. And I
Speaker 1: said why that deficit? And she said, oh, the blog
Speaker 1: I read said it should be a five hundred cow deficit,
Speaker 1: and I just think for too many of us, we're
Speaker 1: just putting ourselves in two bigger deficits. Of course, we're
Speaker 1: going to feel hungry if you're you know, she was
Speaker 1: gaining weight beforehand. You know, she's probably on two thousand
Speaker 1: plus calories, has now taken herself down to eleven hundred calories,
Speaker 1: ramped up her exercise in the the process as well
Speaker 1: because she's trying to lose weight. It's just too big.
Speaker 1: It's too much for the body to cope with. Like
Speaker 1: I really do think slow and steady wins the waste,
Speaker 1: so I think not enough protein and fiber. Is this
Speaker 1: actually true hunger? Or is this just more cravings and
Speaker 1: that constant need or want to eat because we're so
Speaker 1: used to it because it's a habit for us. And
Speaker 1: are we in too big a deficit? They're probably the
Speaker 1: three biggest things I think about when clients are saying
Speaker 1: I'm hungry and hungry, I'm hungry.
Speaker 2: And I think, leading on from that, it's time of day,
Speaker 2: because people start out with this intention of cutting back,
Speaker 2: so they impose the restriction earlier in the day, so
Speaker 2: they might start with an egg or two and one
Speaker 2: slice of toast, so they think, right, I'm going to
Speaker 2: be good. I'm going to cut down on the carbohydrates.
Speaker 2: Then they skip morning tea or they just have a
Speaker 2: cup of green tea because they're trying to be good,
Speaker 2: and then they get to lunch and they give themselves
Speaker 2: a plane tuna salad. Now what happens in my experience
Speaker 2: with that is because they have restricted at the time
Speaker 2: of day when they're often most physically active and need
Speaker 2: the most energy, that they get a rebound hunger all afternoon,
Speaker 2: and that is where you have that constant need to snack,
Speaker 2: and you know at two o'clock you're hungry again, and
Speaker 2: then at four o'clock it's like you can't get enough
Speaker 2: food in. So you really want to pile the day
Speaker 2: with more fuel, in particular that vegetable bulk at every meal,
Speaker 2: including breakfast and lunch, and make sure that those first
Speaker 2: two meals are balanced, and you will notice that your
Speaker 2: hunger is a lot more in control on those days.
Speaker 2: Because my argument's always been your race of good nutritions
Speaker 2: one in the morning, kind of like trathlon. The race
Speaker 2: is one on the bike. So if you front load
Speaker 2: and get breakfast really well balanced with some veggies as well,
Speaker 2: to bulk it up. A well balanced lunch that contains
Speaker 2: all of your nutrient groups, you will find you won't
Speaker 2: have that constant need to snack all afternoon. But you're
Speaker 2: right because the other thing that people do in the
Speaker 2: afternoon is they grab the crackers or all carbohydrate without
Speaker 2: their balance of their macros and getting some protein, getting
Speaker 2: some veggies, and the more of that really quickly digested
Speaker 2: carbohydrate you consume, like the rice, crackers and the hommus
Speaker 2: and those ready to eat you know, snacks, it primes
Speaker 2: the brain to look for more of those really starches,
Speaker 2: those really processed carbohydrates, and that drives you're overeating all afternoon.
Speaker 2: So it's about getting the balance through the day helps
Speaker 2: to control your hunger and in the afternoon. And when
Speaker 2: a client presents and says that they're starving at five o'clock,
Speaker 2: I know they haven't eaten enough in the day. So
Speaker 2: it's about what's happening earlier in those meals. And inevitably,
Speaker 2: when I look at food pictures or food diaries, my
Speaker 2: constant feedback is where are the vegetables, where's the salad,
Speaker 2: because I might pile a whole salad with lunch or
Speaker 2: add lots of veggies to it omelet, and my clients
Speaker 2: will have nothing. They'll have a slice of tomato. So
Speaker 2: it's that shift and getting that balance right through the day,
Speaker 2: and that helps predict that hunger management in the in
Speaker 2: the afternoon and then in the evening. A lot of it,
Speaker 2: as you said's habitual. It's because we're programmed to have
Speaker 2: a lot of sweet food. So it's working through that
Speaker 2: and really thinking, right, the truth is, I'm not actually
Speaker 2: probably hungry, it's just wanting something in my mouth. So
Speaker 2: how can I have something in my mouth that's not
Speaker 2: going to be too many calories?
Speaker 1: Absolutely, I think there are quite a few, I think
Speaker 1: different concepts that we can really look for here. So
Speaker 1: I hope that those sort of talking points have given
Speaker 1: our listeners something to think about, because it's going to
Speaker 1: be different for everybody. Just because you're hungry doesn't necessarily
Speaker 1: mean you need eat more. It doesn't necessarily mean that
Speaker 1: you haven't eaten enough. Maybe you've eaten enough, but it's
Speaker 1: the wrong type of food, or it's the wrong mix
Speaker 1: of foods, or you've had just a huge leg day
Speaker 1: at the gym, you know, and you actually need to
Speaker 1: eat more than other days. And again, this is why
Speaker 1: I hate it, or not that I hate I don't
Speaker 1: encourage clients to caloriecount and macro account because most of
Speaker 1: the time you're trying to eat the same thing every day,
Speaker 1: but you don't do the same thing every day. And
Speaker 1: I know, Susie, not right now because I'm pregnant. But
Speaker 1: when I do a big leg day in the past
Speaker 1: at the gym, I'm hungry that day, like hungry, like
Speaker 1: I'll go breakfast, snack, snack, lunch, snacksnack, dinner, Versus if
Speaker 1: I just go out and just do, say my ten
Speaker 1: thousand steps for the day and that's all I do.
Speaker 1: I can normally hold off of my break ea till
Speaker 1: you know, around ten o'clock because I'm just not genuinely hungry.
Speaker 1: Then go to a later lunch and then maybe have
Speaker 1: one sack in the arbor and have dinner, and I'm
Speaker 1: done for the day. Like my calorie lodal intake for
Speaker 1: that day is just significantly lower than if I'm doing
Speaker 1: a big heavy leg day in the gym, because I'm
Speaker 1: just not burning as much and I'm just not as hungry.
Speaker 1: So all of these things I think come into play,
Speaker 1: but it's really it's going to come down to an
Speaker 1: individual basis. And again we're going to plug dietitians here,
Speaker 1: and that's why it's so important to be working with
Speaker 1: a qualified professional because yeah, sure you can do it yourself,
Speaker 1: but you know, I could do my tax myself, but
Speaker 1: I'd probably be losing out on you know, hundreds or
Speaker 1: thousands of dollars, So you know, in terms of what
Speaker 1: I could actually be claiming, I could attempt to fix
Speaker 1: my calm myself, am I got to fix it? Probably not.
Speaker 1: I could attempt to you know, clean my teeth myself
Speaker 1: and not go to the dentist for years and years,
Speaker 1: but eventually, I think my teeth are going to pull out.
Speaker 1: So I think the need to see a professional in
Speaker 1: what those professionals are qualified in is so so important.
Speaker 1: In nutrition is just one of those scary areas where
Speaker 1: because there's so much online or because everybody eats, everybody
Speaker 1: thinks they're an expert in nutrition. So absolutely is a
Speaker 1: good time for us to really rate the importance of
Speaker 1: seeing a dietitian. If you have specific goals around your nutrition.
Speaker 2: And a meal should keep you full three to four hours.
Speaker 2: If you're eating every hour or two, it's way too often. Definitely,
Speaker 2: that's a guiding light.
Speaker 1: Absolutely. Now onto our most popular segment, our new and
Speaker 1: exciting supermarket product. So a listener has sent us this
Speaker 1: over our Instagram, Susie, which is at the Nutrition Couch podcast,
Speaker 1: So give us a follow on Instagram if you don't already,
Speaker 1: and send us your product, send us your questions in
Speaker 1: bearing in mind that we can't give you personalized advice,
Speaker 1: so we have had quite a lot of DMS saying
Speaker 1: from people, Hey, Susie Leanne, this is my height, this
Speaker 1: is my weight? How many calories should I be eating?
Speaker 1: We can't give that personalized advice over Instagram, but we
Speaker 1: are more than happy to chat about listener questions and
Speaker 1: the different products that you send through to us as well,
Speaker 1: so please do send them through. We've got quite a
Speaker 1: list now, don't we, Susie. Our listeners are really enjoying
Speaker 1: the podcast, which is amazing. But today we're chatting about
Speaker 1: a product somebody has sent in called PEB two. So
Speaker 1: it's essentially powdered peanut butter. So on the front of it,
Speaker 1: the marketing says ninety percent less fat and six grams
Speaker 1: of protein, So I mean it looks pretty good. I
Speaker 1: think it is gluten free, and it's a vegan product
Speaker 1: as well. So for two tablespoons of this powdered peanut butter,
Speaker 1: it's sixty calories. It is one point five grams of fat,
Speaker 1: so significantly lower fat than if you had two tablespoons
Speaker 1: of actual peanut butter. It's gone ninety milligrams of sodium,
Speaker 1: and it five grams of carbohydrates. So obviously, because peanut
Speaker 1: butter is more of a fat, we don't expect a
Speaker 1: huge amount of carbohydrate. A gram of fiber for the
Speaker 1: two tablespoons a powder peanut butter and six grams of protein,
Speaker 1: so six grams of proteins is a big whack in
Speaker 1: two tablespoons and quite low calories as well, at just
Speaker 1: sixty calories. So I've actually got some sitting in my
Speaker 1: cupboard at the moment, SUSI, A brand I think in
Speaker 1: the past is center to me, or I don't know,
Speaker 1: it's ended up somehow in my cupboard. I did mention
Speaker 1: to you because SUSI said, where do you actually buy
Speaker 1: this from? And I said, I've seen it in my gym,
Speaker 1: because my gym has this big fancy venue machine. They
Speaker 1: sell you know, broccoli chips and protein cookies and all
Speaker 1: the health kalos that we've talked about in the past.
Speaker 1: But this is actually something that I don't consider too bad.
Speaker 1: Actually a sort of a fan of it, SUSI, because
Speaker 1: you can get the taste of the peanut butter in
Speaker 1: it for a lot lower calorie, a lot higher protein.
Speaker 1: So again, if you're in a deficit and you're trying
Speaker 1: to lose body fat's a good option. It's nothing like
Speaker 1: real peanut butter. I must admit. You kind of mix
Speaker 1: it with water and it forms like a little bit
Speaker 1: of a paste. So I've actually put it in porridge
Speaker 1: in my prods in the morning. I've sort of put
Speaker 1: some of this in and the taste is there, but
Speaker 1: it's just nowhere near is concentrated in terms of the
Speaker 1: taste as normal peanut butter would. But I guess it
Speaker 1: is sort of what probably at least a third of
Speaker 1: the calories that two tablespoons of normal peanut butter would be.
Speaker 1: So I think it has a time and a place,
Speaker 1: and it's definitely something that I'm not going to completely
Speaker 1: discount at all, but for the right type of person,
Speaker 1: I think it could be quite helpful. What are your thoughts.
Speaker 2: This is one of the most interesting products I've ever seen,
Speaker 2: and I've just had to look. Actually, it does say
Speaker 2: it's available at will wet. It sells for ten dollars,
Speaker 2: which is obviously significantly more than a standard peanut butter.
Speaker 2: It's imported from the US, and I will disclose that
Speaker 2: I do. I am an ambassador for Mavers and Astray
Speaker 2: in peanut butter, so I'll be very careful here. I
Speaker 2: think it's really interesting because you're right, it gives people
Speaker 2: an opportunity to potentially enjoy the protein rich benefits associated
Speaker 2: with peanut butter with a lot less fat. It does
Speaker 2: have added sugar and salt, which a number of the
Speaker 2: peanut butter's on the market now, including the Range, don't have,
Speaker 2: so there's a downside to that, and I think for
Speaker 2: people who potentially are counting their fat or really love
Speaker 2: the taste of it, it's an option, but you're going
Speaker 2: to pay for that. You know, it's ten dollars per jar,
Speaker 2: which isn't insignificant, and I just think, wow, I guess
Speaker 2: the other thing going through my mind, and we haven't
Speaker 2: discussed this before, Like, do you think you'd lose some
Speaker 2: of the sort of antioxidant potential with some of those
Speaker 2: nuts in the way that it had been processed.
Speaker 1: Yeah, I mean I think that the potential is definitely there,
Speaker 1: But again, probably peanut isn't like what I would call
Speaker 1: the healthiest type of nut or anything. Yeah, I mean
Speaker 1: it's more about legume, isn't it than a nut? But yeah,
Speaker 1: there are pros and cons, Like I think it sort
Speaker 1: of falls mid range to me, Like it's not something
Speaker 1: I highly recommend or I don't think I've ever written
Speaker 1: it into a meal plan for a client, but I
Speaker 1: can see that it has a place, I guess. But
Speaker 1: you definitely do need to be using I think I
Speaker 1: sort of originally added about a teaspoon to my approach
Speaker 1: and I literally couldn't even taste it, So you do
Speaker 1: have to be using quite a lot of it, like
Speaker 1: sort of the one to two tablespoons that's recommended in
Speaker 1: the serving size, which again the container is not actually
Speaker 1: that big, and for ten bucks a pop, you know,
Speaker 1: the price does add up quite a lot.
Speaker 2: So just off the top of my head looking at it,
Speaker 2: I'm wondering actually if it would be a reasonably good
Speaker 2: ingredient for homemade bliss balls or even to bump up
Speaker 2: the protein content of baking.
Speaker 1: Yeah.
Speaker 2: Yeah, because if you're if I cook with peanut butter,
Speaker 2: I'm often using it as a fat almost as an
Speaker 2: alternative to having extravagin olive oil or butter. But one
Speaker 2: of the issues when it comes to protein balls in
Speaker 2: particular is if people don't have or want to use
Speaker 2: protein powder, what's an ingredient you can get in there?
Speaker 2: And I'm thinking if you were making a bliss ball,
Speaker 2: I would probably use it there. I wouldn't use it
Speaker 2: as an alternative to peanut butter because I think that
Speaker 2: there's better one hundred percent nuts spreads out there that
Speaker 2: are better to spread and things. But if I had
Speaker 2: it at home, I would actually use it as a
Speaker 2: base to a bliss ball as a way of getting
Speaker 2: the protein in there without using protein powder. Yeah, and
Speaker 2: interest because only two tablespoons.
Speaker 1: Is almost six grams of protein, So that's atra bread
Speaker 1: idea yea, and for only sixty calories.
Speaker 2: That's how I would absolutely use that product if across
Speaker 2: my path. And then compared to the cluster of protein
Speaker 2: powder it's actually not too expensive because these protein powders
Speaker 2: coming in at about twenty dollars per container. So yeah,
Speaker 2: just off the top of my head brainstorming, that's how
Speaker 2: I would actually use it in real life. If I
Speaker 2: was making protein balls. Of course you can't send those
Speaker 2: to school because then they have a nut base. But
Speaker 2: for adults at home or why the kids are all homeschooling,
Speaker 2: if you were making bliss balls, you know, you could
Speaker 2: do peanut butter banana balls with that really easily.
Speaker 1: It would probably, I think work really well in products
Speaker 1: like that. And also I think smoothies as well. A
Speaker 1: lot of people again don't like to use protein powder,
Speaker 1: and for whatever reason, I think that's absolutely fine. But
Speaker 1: you know, smoothies are generally and again especially if you're
Speaker 1: you know, following a vegan or a plant based life style,
Speaker 1: you can't get a good whack of Greek yogurt in there.
Speaker 1: You're actually going to be quite limited with your protein
Speaker 1: if you're a plant based and b don't like adding
Speaker 1: protein powder. So I think this is a really good
Speaker 1: option to get a little bit more protein into something
Speaker 1: like a smoothie as well. So I do think it
Speaker 1: definitely you know. I think the perkose of it is
Speaker 1: the six grams of protein for only sixty calories. I
Speaker 1: think that's amazing, particularly for people following a plant based
Speaker 1: lifestyle with the love of the fibers a little bit higher,
Speaker 1: but you know, Lisa's a gram in there. But I
Speaker 1: think overall it's it's a medium sized product that we
Speaker 1: could recommend. I definitely recommend it. I wouldn't I wouldn't
Speaker 1: shy away and say it's not recommended. But I think
Speaker 1: it has a time and a place, and for the
Speaker 1: right type of person, I think it could actually be
Speaker 1: quite beneficial.
Speaker 2: Absolutely for plant based arts. You write breakfast smoothies, great
Speaker 2: choice and I might have a play with it and
Speaker 2: some bliss balls actually, but that's exactly where old I
Speaker 2: would use it. So if you've used it, we would
Speaker 2: love to hear from you post your recipes or experience
Speaker 2: with it. But I think we will continue to see
Speaker 2: more and more of these food products that are almost
Speaker 2: novel to compliment the diets that we will have. But
Speaker 2: that's a US product. It wouldn't surprise me if we
Speaker 2: see it astray and one.
Speaker 1: I think there are a few Australian brands, Yeah, this
Speaker 1: is just the one that one of the ladies sent
Speaker 1: me over Instagram, so I screenshot of this exact brand,
Speaker 1: But I think there are a few different brands on
Speaker 1: the market. The one in the veting machine at my
Speaker 1: gym is definitely a different brand. I mean, I've seen
Speaker 1: a chocolate version of this as well, so it's powdered
Speaker 1: pebe and chocolate together, So I think they're almost trying
Speaker 1: to make some sort of like healthy inteller or something
Speaker 1: like that for it. So I think again, you know,
Speaker 1: there's a few different flavor combos there as well, so definitely, yeah,
Speaker 1: a few interesting and exciting products coming to the supermarket.
Speaker 1: But yeah, I don't mind this one overall. And I
Speaker 1: do think, as we mentioned, from someone following a plant
Speaker 1: based lifestyle or trying to keep their fats or their
Speaker 1: calories overall quite low, it can definitely have a time
Speaker 1: and a place very interesting.
Speaker 2: My good find good find all Right, Well, for our
Speaker 2: final segment of the week, we had a great listener
Speaker 2: question come up about probiotics, and if we're honest, we
Speaker 2: do get quite a lot of questions around gut health
Speaker 2: and specifically around supplements you can take and probiotics and
Speaker 2: The question was a general one about should we be
Speaker 2: taking probiotics for general health now nutritionally, when we have
Speaker 2: a look at the research, there's some specific dietary areas
Speaker 2: that are proven to have a beneficial effect of probiotics.
Speaker 2: And for anyone who's not familiar, probiotics are the good
Speaker 2: bacteria that exists naturally in our gut, and we get
Speaker 2: them in fermented foods, so you often see them as
Speaker 2: part of yogurts or even probiotic shots like You're coolt,
Speaker 2: and we see them in more and more of our
Speaker 2: foods in general to support my gut help. So specifically
Speaker 2: then that the areas of nutritional science I'm aware of
Speaker 2: that have been shown to have proven effects of probiotics
Speaker 2: being added to the diet are more for digestive health issues,
Speaker 2: things like alternative colitis, diverticulitis. I know there's some evidence
Speaker 2: to help reduce collig in infants and babies.
Speaker 1: Is there any other.
Speaker 2: Key areas that you're aware of from the research that
Speaker 2: are proven to have benefit from using probiotics.
Speaker 1: The collecting the babies is a great one. The alternative
Speaker 1: colitis is again very strong research to support that has
Speaker 1: you know, as much chances remission as what some of
Speaker 1: the steroids do. Traveler's diarrhea is a big one if
Speaker 1: you're overseas and you know something like Barley Belly, the.
Speaker 2: Spen, the Gold days.
Speaker 1: Yeah, yeah, pretty lucky enough to travel to somewhere like
Speaker 1: Barley these days, travelers diarrhea absolutely antibiotic associated diarrhea. So
Speaker 1: in the hospital system there's a terrible type of antibotic
Speaker 1: related diarrhea called SEEDEDIFF. So there's really really strong research
Speaker 1: for some a specific strain of prodic to help with SEEDEDIFF.
Speaker 1: And there's a little little bit of emerging evidence around
Speaker 1: ibs and some constipation, and also a tiny bit of
Speaker 1: evidence I found around mastatists. But I think you know,
Speaker 1: by the town you got masst artists, I think you're, yeah,
Speaker 1: you're probably not wanting to really do too much rather
Speaker 1: than just get those antibotics and as fast as you
Speaker 1: can to help you out. So yeah, there is definitely
Speaker 1: some specific health conditions, but with probotics, it is absolutely
Speaker 1: around the strain that needs to be research to support
Speaker 1: the strain, the amount and the type as well that
Speaker 1: you're having. So I think that there's a few things
Speaker 1: to think about for probotics, but for general health. If
Speaker 1: you wanted a black and white answer, my answer would
Speaker 1: be no, I don't think that probotics are needed for
Speaker 1: general health. In a capsule form, I think we can
Speaker 1: take probotics in our foods. But what's more important, and
Speaker 1: we have research to support this, Suzi, is that probotics
Speaker 1: for general health matter far more than what proverdics do.
Speaker 1: So our proverdex are a good bacteria. Our probotics are
Speaker 1: the things that feed our good bacteria, so they create
Speaker 1: fuel for our gut health, and probotics can naturally help
Speaker 1: to strengthen our gut lining and our gut health as well.
Speaker 1: So there's not enough research for probotics and general health.
Speaker 1: But the way we should be putting our focus is
Speaker 1: on naturally occurring probotics and for a lot of people
Speaker 1: with gut health issues in ibs, there are a lot
Speaker 1: of our high FORODMAPP foods, so I think just be
Speaker 1: really careful. But we don't absolutely want to cut out
Speaker 1: probotics in general, even though they might trigger us and
Speaker 1: cause a few symptoms. We still want to include as
Speaker 1: much as possible and as much diversity as possible into
Speaker 1: small amounts, even if it's sort of every second day
Speaker 1: as you can, because the research is really strong for
Speaker 1: general health and probotics, not so much of probotics just
Speaker 1: for those specific health conditions we mentioned.
Speaker 2: And when it comes to probiotics, I much prefer my
Speaker 2: clients are consuming them in whole natural foods as much
Speaker 2: as possible anyway, So plain Greek yogat that is not
Speaker 2: Greek style yogat, which is different, but actually good quality
Speaker 2: Greek yogurt, which is the one that doesn't taste as
Speaker 2: sweet or fermented vegetables you know in sour crowd and
Speaker 2: miso and foods like that. So I think when you're
Speaker 2: ticking the box on those what we call superfoods that
Speaker 2: have pack full of nutrition in general and great daily additions,
Speaker 2: I definitely don't retain recommend people go and pay for
Speaker 2: extra probiotics for all of these reasons. Plus there are
Speaker 2: another expense, and I would rather my clients are spending
Speaker 2: on good quality fresh fruit and vegetables and increasing the load.
Speaker 2: As we know, the wider the range of those products,
Speaker 2: the better our range of gut microbiome is anyway, So
Speaker 2: it comes down always to me to a good quality
Speaker 2: yogur and things like that, just to be ticking the
Speaker 2: box when you're with your daily food choices rather than
Speaker 2: popping another pill.
Speaker 1: Absolutely, and I just think that it's really going to
Speaker 1: be sort of the one to five percent of your diet.
Speaker 1: Like if you're taking a probody hoping to improve your
Speaker 1: gut health and your diet is crap, you're not going
Speaker 1: to get anywhere, do you know what I mean? Like,
Speaker 1: the foundations of a good diet are going to make
Speaker 1: up eighty five to ninety percent of what needs to
Speaker 1: be done, and supplementation on top of that. We always
Speaker 1: says dieticians may be one to five percent benefit that
Speaker 1: you're going to get there. But the problem is we
Speaker 1: all want the miracle and the pill. We all want
Speaker 1: to pop something and hope that it helps, rather than
Speaker 1: actually do the hard work and reduce our stress and
Speaker 1: focus on sleep and focus on eating more whole foods
Speaker 1: so much that goes into a holistic, healthy lifestyle. And
Speaker 1: I can promise you that probotics would be maybe five
Speaker 1: percent of benefit for the majority of people, unless, of course,
Speaker 1: we're talking about those specific health conditions, and if you
Speaker 1: did have one of those specific health conditions such as
Speaker 1: inflammatory baladices or antibodic associated diarrhea. Absolutely crucial to touch
Speaker 1: base with either your DP but probably more importantly your
Speaker 1: dietician because they will know the exact strain and the
Speaker 1: exact type of probotic. If you had, you know, a
Speaker 1: bit of Barley Valians some travelers diarrhea. You're not just
Speaker 1: going to go and grab a random probatic at the chemist.
Speaker 1: You're going to want an exact strain and an exact
Speaker 1: amount of that to take, and an exact time frame
Speaker 1: as well. So again you're not wasting your money, You're
Speaker 1: getting the true benefits which are proven in the research.
Speaker 1: So I think that there is, you know, some really
Speaker 1: great emerging science around probotics, but I think for general health,
Speaker 1: majority of people probably not needed. Absolutely focus on probotics
Speaker 1: from food first, and also your probotics from naturally occurring
Speaker 1: foods as well. Alrighty, Susie, that brings us to the
Speaker 1: end of Nutrition Couch for another week. I'm more sad
Speaker 1: on it comes to an end, but I do think
Speaker 1: we cover so much content. I mean it's been nearly
Speaker 1: forty minutes, so I think we've done pretty well this week.
Speaker 2: We try to keep our times to thirty, but we're not.
Speaker 2: We're failing dismally every week, so we're sorry.
Speaker 1: Some of these things we could talk about for longer
Speaker 1: and longer and longer, but we do try to cap
Speaker 1: ourselves so that it is a nice short shot podcast
Speaker 1: for you guys, and we can cover a lot of topics.
Speaker 1: So if you haven't done so already, we appreciate it
Speaker 1: so much. If you could go and subscribe to the
Speaker 1: podcast and leave us a positive rating in the purple
Speaker 1: Apple Podcast app. Now, if you don't have an Apple phone,
Speaker 1: we would love we all know somebody that does. Let's
Speaker 1: be honest, grab someone else's far and give us a
Speaker 1: good rating in the Apple podcast app. We'd appreciate it
Speaker 1: so much. That influences the chart ratings and the higher
Speaker 1: we rank on the charts, and thank you for your support.
Speaker 1: We've been at number one for pretty much since we
Speaker 1: launched about fourteen weeks ago in terms of the nutrition
Speaker 1: podcast charts in Australia, so we can't thank you enough
Speaker 1: for that. But those charts are really influenced by your
Speaker 1: subscriptions and your ratings, So if you haven't done so already,
Speaker 1: please leave us a positive rating or review. Because the
Speaker 1: more the higher up the charts we are, the more
Speaker 1: people that we can reach and actually help and get
Speaker 1: some great evidence based nutrition messages and science out there
Speaker 1: to the general public versus you know, some of these
Speaker 1: influencers who are promoting all sorts of terrible things, Susie,
Speaker 1: So we do appreciate your feedback and me thank you
Speaker 1: very much for that. Give us a follow on Instagram
Speaker 1: at the Nutrition Catch podcast and we will catch you guys,
Speaker 1: same time, same place, next Sunday morning.
Speaker 2: Have a great week.