WEBVTT - Flexible Dieting (IIFYM), Constant Hunger, Powered PB & Probiotics for General Health 0:00:00.760 --> 0:00:03.960 Hi Onleanne Ward and I'm Susie Burrow and welcome to 0:00:04.120 --> 0:00:07.080 the Nutrition Couch, a weekly podcast from two of Ustrey's 0:00:07.200 --> 0:00:10.119 leading dieticians, bringing you everything that is new in the 0:00:10.160 --> 0:00:14.200 world of nutrition, diets and good food from the Nutrition Couch. 0:00:14.200 --> 0:00:17.880 Today we're chatting about the trending media topic of flexible darting, 0:00:18.200 --> 0:00:19.840 or you may have heard it called if it fits 0:00:19.880 --> 0:00:22.599 your macros. Our client case study of the week is 0:00:22.640 --> 0:00:26.200 about being constantly hungry while trying to lose weight. And 0:00:26.280 --> 0:00:29.240 on our most popular segment, the Soupermarket Product of the Week, 0:00:29.400 --> 0:00:32.959 we discuss a new powdered pinut butter. And finally, one 0:00:33.000 --> 0:00:35.080 of our listener questions has sent us in a question 0:00:35.120 --> 0:00:38.200 about probotics. Should we be taking them for general helps. 0:00:38.400 --> 0:00:40.680 We'll give you all of the research and science behind that, 0:00:41.240 --> 0:00:43.720 but before we jump into today's podcast, Susie, you are 0:00:43.720 --> 0:00:45.960 always cooking up a storm in the kitchen. What have 0:00:46.080 --> 0:00:47.480 you made for the twins this week? 0:00:49.360 --> 0:00:53.280 I do cook quite a lot. Sometimes I'm testing different recipes. 0:00:53.400 --> 0:00:57.800 Sometimes I'm cooking to thank people for things, or of course, 0:00:57.840 --> 0:01:04.240 to get that elusive perfect Instagram shot. The issue, of course, 0:01:04.360 --> 0:01:07.200 is that contrary to what you see on social media, 0:01:07.280 --> 0:01:09.480 they don't always work out, and I actually do have 0:01:09.560 --> 0:01:11.840 to throw out a fair wax. So for every great photo, 0:01:11.840 --> 0:01:13.920 there's probably two or three dodgy ones that haven't quite 0:01:13.959 --> 0:01:16.160 made it. But I tear what I have been perfecting, 0:01:16.200 --> 0:01:19.199 and I am pretty proud of this. I have wanted 0:01:19.240 --> 0:01:21.400 to be able to make a muffin with a crunchy top, 0:01:21.680 --> 0:01:25.720 like at a cafe for some time because whenever I 0:01:25.800 --> 0:01:28.400 make muffins, and they're not my favorite go to and 0:01:28.440 --> 0:01:30.680 not even my kids, but they do really well on 0:01:30.760 --> 0:01:33.679 social media. But I thought if I could perfect a 0:01:33.760 --> 0:01:36.120 crunchy top muffin, I would be pretty happy. And I 0:01:36.200 --> 0:01:38.679 finally have got the right mix. And it's not complicated. 0:01:38.760 --> 0:01:41.080 It's more like how you do a crumble. We do 0:01:41.160 --> 0:01:43.440 a little bit of brown sugar with a little bit 0:01:43.440 --> 0:01:46.200 of wholemeal flour and do it that way. But I'm 0:01:46.319 --> 0:01:48.520 pretty proud of my effort. So I've been doing the 0:01:48.560 --> 0:01:51.440 crunchy top muffins. They're coming up particularly well. This morning. 0:01:51.440 --> 0:01:54.520 I did like a breakfast bircher, but I did it 0:01:54.560 --> 0:01:57.240 as a muffin. Now I think people will love it 0:01:57.440 --> 0:02:01.160 because it's like a creamy oats breakfast muffin that you 0:02:01.200 --> 0:02:04.440 could have in a bowl, almost like a cake, but 0:02:04.520 --> 0:02:06.600 it's not my flavor profile I don't eat that. So 0:02:06.640 --> 0:02:08.080 the other thing is a lot of the stuff I 0:02:08.120 --> 0:02:10.680 actually don't really like that much, so that helps, and 0:02:10.680 --> 0:02:12.799 we try and give the rest to neighbors and things. 0:02:12.840 --> 0:02:15.360 But as I said, I also have terrible stuff up. 0:02:15.400 --> 0:02:16.880 So like a couple of weeks ago, I had to 0:02:16.880 --> 0:02:19.639 get a picture of a banana bread and I took 0:02:19.639 --> 0:02:21.679 it out too early land so it was still wet 0:02:21.720 --> 0:02:24.239 in the middle. I knew it was, and I got 0:02:24.280 --> 0:02:27.160 the photo. It's a great photo, but I also know 0:02:27.200 --> 0:02:29.600 the battle wasn't completely cooked crew because it was really 0:02:29.639 --> 0:02:31.400 dense and thick because I tend to thicken them up 0:02:31.440 --> 0:02:33.320 with quite a lot of yogat, And I ended up 0:02:33.320 --> 0:02:34.760 taking it to my mum's and it was literally we 0:02:34.840 --> 0:02:37.880 just chucked it out. So that's the thing about Instagram, 0:02:37.919 --> 0:02:40.079 isn't it Just because it looks perfect doesn't always mean 0:02:40.080 --> 0:02:43.120 that it is. And for every great looking baked recipe, 0:02:43.120 --> 0:02:46.000 there's probably a couple that are looking pretty dodgy. So 0:02:46.040 --> 0:02:49.480 I definitely spend a lot of time in supermarkets picking 0:02:49.560 --> 0:02:52.399 up whole your self raising flour yogurt and butter, which 0:02:52.440 --> 0:02:53.880 are the things that I tend to run out of 0:02:54.080 --> 0:02:55.800 because I will also say, I know we've got to 0:02:55.800 --> 0:02:58.480 get started. But I always give people the option in 0:02:58.520 --> 0:03:00.440 baking of using a sugar replace. It's not like a 0:03:00.480 --> 0:03:03.760 monk fruit or sugar. But if I'm honest, I don't 0:03:03.760 --> 0:03:06.120 buy monk fruits sweet now because I think it's really expensive, 0:03:06.360 --> 0:03:09.000 like eight dollars a small bag, and I really try 0:03:09.000 --> 0:03:11.040 and make things affordable. So I give people the option. 0:03:11.120 --> 0:03:12.519 But I myself just cook with a little bit of 0:03:12.520 --> 0:03:14.680 sugar because I don't want to spend eight dollars plus 0:03:15.040 --> 0:03:17.680 on making a muffin or a banana bread recipe. So 0:03:17.800 --> 0:03:20.400 I like to give people that option because otherwise it 0:03:20.400 --> 0:03:22.839 can be really quite expensive. All of that healthy baking. 0:03:22.840 --> 0:03:25.440 You can absolutely yeah, And you know me, I don't 0:03:25.480 --> 0:03:27.640 tend to bake too much, so I always love seeing 0:03:27.639 --> 0:03:29.320 your creations on social media. 0:03:29.520 --> 0:03:31.000 Might't be longer there. We're going to be having those 0:03:31.040 --> 0:03:33.160 pureys coming up soon. 0:03:34.000 --> 0:03:36.200 Get gotta get me one of those Thermo mixers or 0:03:36.240 --> 0:03:37.720 something like that. I think I can make up some 0:03:37.800 --> 0:03:38.280 baby food. 0:03:38.320 --> 0:03:40.400 It makes it really easy one hundred percent and you 0:03:40.440 --> 0:03:41.880 can just freeze it. All up and off you go, 0:03:42.080 --> 0:03:44.080 so you never is motivated. I think when the kids 0:03:44.120 --> 0:03:45.960 are about six months. By the time it gets to 0:03:46.000 --> 0:03:47.800 twelve and eighteen months and you're fully back at work, 0:03:47.840 --> 0:03:49.680 you just don't care anymore. But go with it. At 0:03:49.680 --> 0:03:51.360 six months, I agree, invest in the thermino. 0:03:52.440 --> 0:03:55.360 Awesome, well, Susie. This week in the media, we're chatting 0:03:55.360 --> 0:03:59.080 about flexible darting. So it's I I f YM or 0:03:59.120 --> 0:04:02.040 if it fits your macros? What have you heard about this? 0:04:02.200 --> 0:04:04.320 I know it's big within sort of the bodybuilder and 0:04:04.360 --> 0:04:07.480 fitness community. A lot of the online coaches who you 0:04:07.480 --> 0:04:09.400 know work with clients for fat loss are talking about 0:04:09.440 --> 0:04:13.000 flexible dieting. Essentially, it's just a way of I think 0:04:13.040 --> 0:04:16.440 counting or tracking your macros and making them fit. Rather 0:04:16.480 --> 0:04:19.560 than I guess calorie counting. It's more tracking the number 0:04:19.640 --> 0:04:22.359 of macro nutrients you're having. And for me, you know, 0:04:22.440 --> 0:04:24.359 I've sort of dabbled with a little bit in the past. 0:04:24.400 --> 0:04:26.160 If I'm going through a fat loss block myself, I 0:04:26.200 --> 0:04:28.600 will of course track, but I'll track calories and macros 0:04:28.600 --> 0:04:30.640 because we know that if the goal is fat loss, 0:04:30.640 --> 0:04:32.839 you absolutely have to be in a calorie deficit, and 0:04:32.880 --> 0:04:36.359 I think macro nutrients, particularly from a body composition perspective matter. 0:04:36.800 --> 0:04:38.920 You know, you don't want too many carbohydrates. You need 0:04:39.000 --> 0:04:42.479 enough fat, particularly for things like you know, cellular health 0:04:42.560 --> 0:04:44.240 and hairskin and nails and that sort of thing, and 0:04:44.279 --> 0:04:47.040 even just women's reproductive organs how they work. We need 0:04:47.080 --> 0:04:49.600 some fat in our diet at a minimum of twenty percent. 0:04:49.800 --> 0:04:52.720 And I think protein, of course, is especially important when 0:04:52.720 --> 0:04:54.520 we're trying to aim to you know, gain some lean 0:04:54.560 --> 0:04:56.880 muscle mass or maintain our muscle mass. So I think 0:04:56.960 --> 0:04:59.800 macro nutrients are absolutely important. But how do you feel 0:04:59.800 --> 0:05:02.720 about just the concept of flexible dieting. 0:05:03.320 --> 0:05:06.040 When it comes to me, I think this is what 0:05:06.040 --> 0:05:08.920 I would call a convenient diet theory for you. So 0:05:08.960 --> 0:05:15.440 it's really using a proposed model of eating to suggest 0:05:15.680 --> 0:05:20.400 that you can very easily eat high calorie or what 0:05:20.400 --> 0:05:24.440 we'd call sugary processed foods and still achieve your dietary goals. 0:05:24.920 --> 0:05:27.480 So if I'm putting it into context, and I wasn't 0:05:27.520 --> 0:05:29.720 overly clear about it either, because I think it just 0:05:29.760 --> 0:05:32.359 to me doesn't fit at all flexible, But then dieting, 0:05:32.400 --> 0:05:34.640 I'm just not really quite clear. But the best way 0:05:34.640 --> 0:05:36.599 I can think to describe it is that if you 0:05:37.160 --> 0:05:39.240 have a goal of fat loss and you're sticking to 0:05:39.279 --> 0:05:42.320 a certain calorie load or macronutrient loads. So say you 0:05:42.360 --> 0:05:45.680 wanted to reduce your carbohydrate down to forty percent of intake, 0:05:46.200 --> 0:05:48.600 So if you wanted to still have a chocolate bar 0:05:48.680 --> 0:05:51.440 at lunch time, the way you would be able to 0:05:51.520 --> 0:05:53.760 do that is if you made sure you were getting 0:05:54.000 --> 0:05:57.120 your salad and vegetables that didn't affect your macros, and 0:05:57.160 --> 0:05:59.919 then a piece of lean protein, and then potentially you 0:06:00.040 --> 0:06:02.159 could get a little bit of well, I guess you 0:06:02.200 --> 0:06:05.680 get the carbohydrate from the mars bar and a little 0:06:05.760 --> 0:06:07.680 bit of fat from that, so you were keeping all 0:06:07.680 --> 0:06:10.120 the other components of that meal low in fat and light, 0:06:10.240 --> 0:06:12.320 so it would allow you to have a mars bar 0:06:12.400 --> 0:06:15.760 as part of your diet. Now, I think philosophically it 0:06:15.760 --> 0:06:17.760 sounds really nice because it means you take away from 0:06:17.800 --> 0:06:20.440 that idea that there's good and bad foods. In that model, 0:06:20.640 --> 0:06:23.479 it's about choosing the foods you want to eat but 0:06:23.680 --> 0:06:27.159 still achieving your dietary goals. But I am yet to 0:06:27.200 --> 0:06:30.680 see it really work in practice. And my understanding is 0:06:30.720 --> 0:06:33.320 that where it comes up most of all these people 0:06:33.760 --> 0:06:37.479 who are perhaps doing physique changing or specifically bodybuilding, where 0:06:37.800 --> 0:06:40.919 they have a much wider range of calories and macros 0:06:40.960 --> 0:06:43.600 that they can fill, and so it doesn't matter if 0:06:43.600 --> 0:06:46.280 they eat a packet of lollies because their carbohydrate intake 0:06:46.520 --> 0:06:50.839 or requirements are very high, Whereas I really struggle to 0:06:50.839 --> 0:06:53.920 see how it could fit for my clients who are 0:06:54.000 --> 0:06:56.400 small people who don't have a lot of calories to 0:06:56.440 --> 0:06:59.320 play with. And I can tell you straight away that 0:06:59.400 --> 0:07:02.120 if they would doing flexible dieting and still including a 0:07:02.240 --> 0:07:06.040 high fat, high sugar food most days, they wouldn't achieve 0:07:06.040 --> 0:07:08.120 their diet your goals because they just don't have that 0:07:08.200 --> 0:07:10.680 much room to move calorie wise. So for me, it 0:07:10.720 --> 0:07:14.080 fits to a much larger frame person who has a 0:07:14.120 --> 0:07:17.160 lot more energy and calories to burn as opposed to 0:07:17.200 --> 0:07:18.600 the clients that I work with. 0:07:19.080 --> 0:07:20.800 And I think that's a really important point because a 0:07:20.800 --> 0:07:23.320 lot of the bodybuilders and the finness coaches out there 0:07:23.320 --> 0:07:25.520 who promote this, and I think the funniest thing is 0:07:25.520 --> 0:07:27.440 that people the first thing and I googled, you know, 0:07:27.480 --> 0:07:29.320 if it fits your macros? And the first website that 0:07:29.320 --> 0:07:33.080 popped up was the IFYM website, and the first thing 0:07:33.080 --> 0:07:35.040 it's said in big bold letters, was this is not 0:07:35.080 --> 0:07:37.960 a diet. Well, if you're weighing and tracking your food 0:07:37.960 --> 0:07:41.120 every day, that's a diet. So I think it is 0:07:41.160 --> 0:07:42.880 a type of diet. But I think people get away 0:07:42.920 --> 0:07:44.280 with it saying, you know, you can eat mar as 0:07:44.320 --> 0:07:45.840 well as you can eat donut. You can eat whatever 0:07:45.840 --> 0:07:48.200 you want as long as it fits into your macro nutrients. 0:07:48.240 --> 0:07:49.880 But I think you make an important point that a 0:07:49.920 --> 0:07:51.960 lot of the proponents of this diet, and a lot 0:07:52.000 --> 0:07:55.280 of people who are promoting it, have super high requirements. 0:07:55.280 --> 0:07:57.400 So if you're a bodybuilder, you're doing twenty twenty five 0:07:57.440 --> 0:07:59.720 thousand steps a day, you're doing seven workouts a week, 0:08:00.040 --> 0:08:02.440 you're in three thousand plus calories. Yeah, you're gonna have 0:08:02.480 --> 0:08:05.120 a lot more calories to play with than the average 0:08:05.160 --> 0:08:07.280 person who sits at a desk job might get three 0:08:07.400 --> 0:08:10.080 or four workouts in a week, but their deficit in 0:08:10.160 --> 0:08:12.360 terms of fat loss is more around that fifteen sixteen 0:08:12.440 --> 0:08:15.480 hundred calorie mark. You just don't have the luxury or 0:08:15.560 --> 0:08:19.560 flexibility of having a lot of these higher calorie processed foods. 0:08:19.560 --> 0:08:21.640 So I do think you're right it it matches a 0:08:21.640 --> 0:08:25.040 certain client tell more than it's something that fits everybody. 0:08:25.280 --> 0:08:26.880 But also I think for a lot of people it's 0:08:27.240 --> 0:08:29.400 it's kind of just an excuse to eat processed foods. 0:08:29.440 --> 0:08:31.160 And as you said, you know, trying to eat three 0:08:31.160 --> 0:08:34.960 thousand plus calories specifically focusing in whole foods is actually 0:08:35.000 --> 0:08:37.120 really hard to do. Like there is people who you know, 0:08:37.160 --> 0:08:39.040 they will eat a bag of lollies just to get 0:08:39.080 --> 0:08:41.320 their carbs and their sugars in. They will just add 0:08:41.360 --> 0:08:43.600 you know, a mass bar on top of their porridge 0:08:43.640 --> 0:08:45.880 in the morning just to get their carbohydrates right up there. 0:08:45.920 --> 0:08:48.840 After a training session, they're taking down bulk protein powders 0:08:48.840 --> 0:08:51.040 because their protein requirements are like one hundred and eighty 0:08:51.040 --> 0:08:53.120 grams a day, and good luck to you try to 0:08:53.120 --> 0:08:54.920 eat that in you know, whole foods, there's a lot 0:08:54.920 --> 0:08:57.480 of protein. So I think for a lot of people, yeah, 0:08:57.520 --> 0:09:00.480 it is, you kind of do end up a lot 0:09:00.520 --> 0:09:03.080 more processed foods in And then clients that I've worked 0:09:03.120 --> 0:09:05.840 in the past who come into my coaching services, obviously 0:09:05.840 --> 0:09:08.200 this isn't something that I recommend, but they've tried this 0:09:08.240 --> 0:09:09.559 before and they say, I don't want to do it 0:09:09.600 --> 0:09:11.800 again because I you know, the tracking and the weighing 0:09:11.800 --> 0:09:13.560 and that sort of thing just drives me insane. And 0:09:13.600 --> 0:09:15.319 I get to the end of the night and I've 0:09:15.360 --> 0:09:18.800 got like, say, only two hundred calories left. I'm starving. 0:09:18.960 --> 0:09:21.600 I've got no carbohydrates left because I ate it all lunchtime. 0:09:21.640 --> 0:09:23.280 And what am I supposed to do with Like, you know, 0:09:23.280 --> 0:09:25.520 I've got to eat sixty grams of protein or something, 0:09:25.559 --> 0:09:27.480 and I've got no fat left and no carbs left. 0:09:27.600 --> 0:09:30.040 So I think unless you're really planning out your day 0:09:30.080 --> 0:09:31.439 and you kind of know what you're going to have 0:09:31.480 --> 0:09:33.800 for dinner, you can get very stuck in terms of 0:09:33.920 --> 0:09:36.160 using all of those you know, with the flexible dieting, 0:09:36.200 --> 0:09:37.520 it's like I want to go have a burger in 0:09:37.559 --> 0:09:39.760 some fries for lunch. Okay, that's cool. It might fit 0:09:39.800 --> 0:09:42.040 your macros now, But by the time you get to dinner, 0:09:42.160 --> 0:09:45.000 you've got no fat left, you've got barely new carbohydrates left. 0:09:45.040 --> 0:09:46.320 You've got to eat a hell of a lot of 0:09:46.320 --> 0:09:48.720 protein for dinner on very very low calories. So what 0:09:48.720 --> 0:09:50.120 are you going to have a piece of steam fish 0:09:50.200 --> 0:09:53.200 and two green beans. I think it's just it's not 0:09:53.240 --> 0:09:56.280 as flexible, I think, as what people really think it is. 0:09:56.360 --> 0:09:59.240 And The other thing is that most people don't consider 0:09:59.240 --> 0:10:01.560 a fib or a mac nutrient targets, So I think 0:10:01.559 --> 0:10:04.079 a lot of people aren't actually tracking their fiber intake EGY, 0:10:04.120 --> 0:10:06.480 which we know for general health and particularly gut health 0:10:06.559 --> 0:10:09.080 is so incredibly important. So I think that a lot 0:10:09.120 --> 0:10:11.480 of people are going, yeah, I'll have a burger and 0:10:11.520 --> 0:10:13.680 fries for lunch, and I'll just have some steamfish for 0:10:13.720 --> 0:10:15.839 dinner and a piece of broccoli. But they're not getting 0:10:15.880 --> 0:10:19.080 anywhere near the required amounts of fiber or that diversity 0:10:19.080 --> 0:10:21.280 of fruits and veg every day as well. And you know, 0:10:21.280 --> 0:10:23.040 they're eating a bag of lollies, whereas you could have 0:10:23.040 --> 0:10:24.760 a nice fruit salad and you're gonna get a lot 0:10:24.800 --> 0:10:27.160 more nutrients in from the fruit salad, but probably a 0:10:27.200 --> 0:10:29.760 similar amount of carbs and sugar in there. So I 0:10:29.800 --> 0:10:32.400 do think there are some negatives to it. It definitely 0:10:32.440 --> 0:10:35.560 does fit a particular type of clientele, as you said, 0:10:35.720 --> 0:10:39.840 larger bodied, higher requirements, super super active, and also those 0:10:39.840 --> 0:10:42.360 online calculators and the people that tend to set your 0:10:42.400 --> 0:10:45.560 macro nutrient targets. It's not really something that's really based 0:10:45.600 --> 0:10:47.559 on I guess research and science, and probably should be 0:10:47.600 --> 0:10:50.760 adjusted quite regularly as people's weight comes down or their 0:10:50.800 --> 0:10:52.640 training sort of differs as well. But a lot of 0:10:52.640 --> 0:10:55.200 people will set their macros at the beginning and say, 0:10:55.320 --> 0:10:56.960 you know, I want to lose ten to fifteen kilos 0:10:56.960 --> 0:10:59.280 and that never changes the entire way through. Then they 0:10:59.360 --> 0:11:01.120 hit a plateau and they wonder why. 0:11:01.720 --> 0:11:04.480 I really don't like my clients checking their macros. 0:11:04.520 --> 0:11:04.679 Now. 0:11:04.679 --> 0:11:07.680 Indeed, when I develop a meal plan, I've calculated the macros. 0:11:08.080 --> 0:11:09.880 But what I find And I had a client just 0:11:09.960 --> 0:11:12.440 on the weekend doing this, so she started to count herself, 0:11:12.520 --> 0:11:14.280 so she was trying to understand what I was doing 0:11:14.320 --> 0:11:17.360 so she could adjust based on things she wanted to eat. 0:11:17.400 --> 0:11:20.080 And I think straight away this lends itself to psychological 0:11:20.120 --> 0:11:23.360 management of food intake as opposed to responding to natural 0:11:23.440 --> 0:11:26.600 hunger and fullness signals, because you're mentally calculating and eating 0:11:26.600 --> 0:11:29.520 along that line, as opposed to what your body's telling you. 0:11:30.120 --> 0:11:32.080 And the other issue I have with it is that 0:11:32.120 --> 0:11:36.560 there's gross in accuracies in macro nutrient and calorie composition tables. 0:11:36.960 --> 0:11:40.040 So even though it might look like it is perfect 0:11:40.120 --> 0:11:42.880 and it's five grams of carbohydrate here, as you and 0:11:42.920 --> 0:11:46.120 I both know there's a lot of inconsistencies in the databases. 0:11:46.160 --> 0:11:48.920 It's not always completely accurate. So when people start to 0:11:49.000 --> 0:11:52.760 count their macros to within a gram of recommendations, it's 0:11:52.840 --> 0:11:54.680 not a healthy way of doing it. It's really in 0:11:54.679 --> 0:11:57.360 a way promoting disordered eating because you're saying, I had 0:11:57.360 --> 0:11:59.760 an extra gram of carbohydrate here, you know I need 0:11:59.760 --> 0:12:02.040 to duck two from there, and then you might be 0:12:02.080 --> 0:12:04.800 deducting it on a vegetable which probably doesn't really even 0:12:04.840 --> 0:12:09.120 count anyway. So you're starting to isolate nutrition down into 0:12:09.160 --> 0:12:12.000 individual foods and macros, when that's not really how we eat. 0:12:12.080 --> 0:12:15.760 We eat a diet of food and the overall balance 0:12:15.800 --> 0:12:18.400 comes from the meal patterns and the meal balance. So 0:12:18.760 --> 0:12:23.080 I think it's trying to break down a behavioral pattern 0:12:23.120 --> 0:12:25.920 of eating into numbers, and for me, it just doesn't work. 0:12:26.000 --> 0:12:29.480 And I find it makes people really confuse. They don't 0:12:29.520 --> 0:12:31.839 necessarily understand the science in the degree of being able 0:12:31.920 --> 0:12:34.640 to balance well, and most importantly, they're not listening to 0:12:34.679 --> 0:12:37.800 their bodies anymore. So I am really not a fan 0:12:37.840 --> 0:12:40.240 of macro nutrient counting, even though I do do it 0:12:40.280 --> 0:12:42.920 with for my clients myself, and the way I would 0:12:42.960 --> 0:12:45.880 describe it is when you go to the accountant. I 0:12:45.960 --> 0:12:48.160 don't want the account to tell me how to calculate 0:12:48.200 --> 0:12:50.240 my baths. I want him to do it. So when 0:12:50.240 --> 0:12:52.319 I see a dietitian, I want the dietitian to get 0:12:52.320 --> 0:12:54.960 the balance right for me, as opposed to start to 0:12:54.960 --> 0:12:56.720 do it yourself, because you never do it as well 0:12:56.760 --> 0:12:59.160 as the accountant or the dietitian because you're not factoring 0:12:59.200 --> 0:13:02.600 in all those other very so the only people and 0:13:02.720 --> 0:13:05.480 I have seen it, I guess you're describing with bodybuilders, 0:13:05.480 --> 0:13:07.600 they might add lollies and things. The only time I've 0:13:07.600 --> 0:13:09.680 ever had to do that is with very young NRL 0:13:09.720 --> 0:13:11.720 players early in their career, where they might be a 0:13:11.720 --> 0:13:14.600 winger who weighs eighty kilos and they are six foot 0:13:14.640 --> 0:13:17.200 two and they're doing two or three training sessions a day. 0:13:17.679 --> 0:13:20.120 And those people I might send to McDonald's. You know 0:13:20.160 --> 0:13:22.960 that you would never publicly state because that's how many 0:13:23.000 --> 0:13:25.960 calories they're burning. But for most people, I just don't 0:13:26.000 --> 0:13:28.120 really understand where it fits. And if anything, I think 0:13:28.120 --> 0:13:31.120 it can do more damage because you start to, you know, 0:13:31.200 --> 0:13:33.840 lend itself to indulging yourself on these foods that really 0:13:33.880 --> 0:13:37.400 aren't healthy for us. And give yourself permission to be 0:13:37.520 --> 0:13:40.319 eating them psychologically without even listening to your body in 0:13:40.400 --> 0:13:43.000 terms of what it really really wants. So it's not 0:13:43.040 --> 0:13:45.040 something I use. I think it's great to be aware 0:13:45.120 --> 0:13:47.240 of it, but if someone was asking me about it, 0:13:47.440 --> 0:13:50.040 I generally think it's an excuse to eat more more rubbish. 0:13:50.080 --> 0:13:52.720 And you know, we all follow a diet lean all 0:13:52.760 --> 0:13:54.280 of us ere a diet, whether we like to admit 0:13:54.320 --> 0:13:57.840 it or not. But for me, a diet is about sustainability, 0:13:57.960 --> 0:14:00.640 and it's about developing habits and patterns of eating that 0:14:00.720 --> 0:14:03.480 you like, as opposed to thinking about it in your 0:14:03.520 --> 0:14:06.360 head and thinking what you should be eating in numbers terms. 0:14:06.760 --> 0:14:09.760 And that's where we sometimes feel wrong with principles like this, 0:14:09.880 --> 0:14:12.680 which are asking us to calculate things. And we don't 0:14:12.679 --> 0:14:14.920 eat according to a science. We eat according to a 0:14:14.960 --> 0:14:15.760 behavioral pattern. 0:14:16.400 --> 0:14:18.200 And I always say that, you know, we eat food, 0:14:18.240 --> 0:14:20.080 we don't eat numbers, we don't eat macros. And I 0:14:20.080 --> 0:14:22.800 think that that's the biggest downside of something like this 0:14:23.000 --> 0:14:25.040 doesn't work well. If you look at you know, the 0:14:25.040 --> 0:14:27.280 photos and that sort of thing online, you would think absolutely, 0:14:27.320 --> 0:14:30.320 look at these people, they look fabulous, but looking lean 0:14:30.400 --> 0:14:32.160 and fit, and strong, and that sort of thing isn't 0:14:32.200 --> 0:14:34.760 necessarily an indicator of health. As you mentioned, a lot 0:14:34.800 --> 0:14:38.560 of these super lean people aren't necessarily healthy, and a 0:14:38.600 --> 0:14:40.760 lot of them have, you know, super low iron levels, 0:14:40.760 --> 0:14:43.720 they've got you know, chronic and autoimmune diseases. Just because 0:14:43.720 --> 0:14:45.920 somebody looks a certain way and follows a certain diet 0:14:46.040 --> 0:14:48.880 pattern doesn't necessarily mean that they're healthy. And so I 0:14:48.880 --> 0:14:50.880 think that's a really important thing to notice. Tracking your 0:14:50.880 --> 0:14:53.600 macros is all well and good, What about your micro nutrients? 0:14:53.600 --> 0:14:56.320 I would say that your micro nutrients matter as much, 0:14:56.400 --> 0:14:58.960 if not more than your macro nutrients. And are you 0:14:59.000 --> 0:15:01.240 tracking things like are you getting in enough selenium? Are 0:15:01.240 --> 0:15:03.960 you getting in enough fol ate? No? Probably not, because 0:15:04.000 --> 0:15:06.160 when you're putting everything into an app, you're just not 0:15:06.200 --> 0:15:09.200 getting that diversity of foods. And again, people fall into 0:15:09.240 --> 0:15:11.160 that rabbit hole where they're like and this is a 0:15:11.160 --> 0:15:13.240 perfect example of my husband when I met him, he 0:15:13.400 --> 0:15:16.080 ate the same thing for breakfast, lunch, He had a 0:15:16.120 --> 0:15:18.760 second lunch and then dinner every single day because he 0:15:18.840 --> 0:15:21.080 was doing flexible dieting. That's what he did. And it 0:15:21.120 --> 0:15:23.280 was one vegetable at each meal. It was like broccoli 0:15:23.320 --> 0:15:25.720 and then beans, We had greens twice a day. He 0:15:25.760 --> 0:15:28.120 had chicken, he had turkey, and I think he had 0:15:28.200 --> 0:15:30.720 either chicken or beef for dinner. And breakfast was like 0:15:31.040 --> 0:15:34.640 this high protein nudugrain sort of cereal with milk, and 0:15:34.680 --> 0:15:36.960 that was it, And that was his start because it perfectly. 0:15:37.000 --> 0:15:39.960 He had perfectly calculated his macros on a daily basis 0:15:40.040 --> 0:15:42.600 based on what a fitness coach had told him. Then 0:15:42.640 --> 0:15:44.160 I came in and he started dating me. Here this 0:15:44.200 --> 0:15:46.400 is years ago, and I just plipped on its head 0:15:47.040 --> 0:15:49.320 because we shouldn't eat the same thing every day, and 0:15:49.440 --> 0:15:52.400 just because it can calculated in an app doesn't necessarily 0:15:52.440 --> 0:15:54.440 mean that that's healthy. He'll probably kill me for saying 0:15:54.440 --> 0:15:55.520 the story on him. 0:15:57.240 --> 0:15:59.120 Oh he knew he was alive when he met you. 0:15:59.200 --> 0:16:02.920 Yeah, doesn't mean it's true health. You know. See that's mine, 0:16:03.000 --> 0:16:04.680 that's my specimen. 0:16:04.760 --> 0:16:07.440 Ever. Now you fell badly in love with someone who 0:16:07.520 --> 0:16:09.960 gave him all the dietary information he wanted for free. 0:16:10.880 --> 0:16:13.000 Absolutely, it works. First ways, he reads all of my 0:16:13.480 --> 0:16:15.080 contracts and that sort of thing, because he's a good 0:16:15.160 --> 0:16:17.120 lawyer and I do all his nutrition works well. 0:16:17.240 --> 0:16:20.440 Shouting out to David. We love David, but. 0:16:20.440 --> 0:16:23.000 Yeah, just because that's the bottom line I think for me, 0:16:23.120 --> 0:16:26.040 like macro nutrients of course are important, but don't forget 0:16:26.040 --> 0:16:28.480 about your micronutrients. They're so so important, and when you're 0:16:28.520 --> 0:16:31.400 just tracking macros, your micronutrients go out the windows. So 0:16:31.680 --> 0:16:33.800 you will probably end up deficient in quite a lot 0:16:33.800 --> 0:16:35.680 of things. If you notice that your hair's falling out, 0:16:35.680 --> 0:16:38.480 your period's becoming a lot more irregular, you're waking up 0:16:38.560 --> 0:16:42.120 exhausted despite hitting your macros every day. Is that health 0:16:42.120 --> 0:16:44.760 and are they true markets of health? Probably not. Probably 0:16:44.760 --> 0:16:47.120 a good thing to sort of reassess what you're actually doing. 0:16:47.600 --> 0:16:50.520 And they're very rough, those macro nutrient encounters. They're very, 0:16:50.600 --> 0:16:53.080 very rough. They're not overly accurate. So take it with 0:16:53.080 --> 0:16:54.720 a grain of salt and use it as a general 0:16:54.760 --> 0:16:57.520 guide as opposed to thinking that this is an excuse 0:16:57.560 --> 0:16:59.760 to eat a maths bar every day. It sounds too 0:16:59.760 --> 0:17:03.480 good to be true, as we always say. All right, well, 0:17:03.600 --> 0:17:07.120 moving on. A case study that has presented for us 0:17:07.160 --> 0:17:09.800 recently is a little bit about hunger, but not we've 0:17:09.840 --> 0:17:12.399 spoken before, Leanne about getting in touch with your hunger 0:17:12.520 --> 0:17:15.880 to guide your food choices. That is incredibly, incredibly important, 0:17:16.320 --> 0:17:18.359 but something that comes up a lot for some of 0:17:18.400 --> 0:17:22.920 my clients is constant hunger, and sometimes I will start 0:17:22.920 --> 0:17:25.800 someone on their plan and their feedback very quickly is 0:17:25.800 --> 0:17:28.000 that they can do it, but they're feeling really hungry, 0:17:28.040 --> 0:17:30.440 and that kind of incessant hung go where they can't 0:17:30.440 --> 0:17:32.960 stop thinking about food and they're obsessed and they're eating 0:17:33.000 --> 0:17:36.040 their dinner at four thirty. And this for me is 0:17:36.080 --> 0:17:38.600 a big, big concern, but it's very, very common, so 0:17:38.760 --> 0:17:40.679 we did think it was a really good opportunity to 0:17:40.760 --> 0:17:45.280 talk it through. Now physiologically, if you're consuming a well 0:17:45.320 --> 0:17:49.080 balanced meal that ticks the box on your macro nutrient 0:17:49.520 --> 0:17:53.159 but is also really micro calorie load, So you know, 0:17:53.200 --> 0:17:55.560 you have a lunch that's got some salad or soup, 0:17:55.600 --> 0:17:57.399 and then a sandwich you'll rat with a decent amount 0:17:57.440 --> 0:18:01.040 of protein, or perhaps some leftover dinner that's got again 0:18:01.080 --> 0:18:03.439 a serve of lean meat and lots of veggies and 0:18:03.520 --> 0:18:05.920 a little bit of good quality carbohydrates from some sweet 0:18:05.920 --> 0:18:09.480 potato or some brown rice. That meal that might clock 0:18:09.520 --> 0:18:12.520 in between three to five hundred calories for the average person, 0:18:12.680 --> 0:18:15.200 should in theory keep you full for at least three 0:18:15.200 --> 0:18:18.520 to four hours. So as soon as I have developed 0:18:18.520 --> 0:18:21.280 a plan, or clients are eating reasonably well balanced meals, 0:18:21.359 --> 0:18:24.080 if they're feeling hungry within an hour or two after 0:18:24.160 --> 0:18:27.679 consuming that meal, I'm a bit worried because it's telling 0:18:27.720 --> 0:18:30.080 me that something's not quite right with the way they're 0:18:30.119 --> 0:18:34.199 processing their hunger or potentially their hormones. So Indeed, with 0:18:34.280 --> 0:18:38.239 some hormonial conditions like insulin resistance, because insulin is not 0:18:38.240 --> 0:18:42.840 metabolizing carbohydrate overly effectively, you can have quite fluctuating glucose 0:18:42.920 --> 0:18:47.080 levels which can really drive that incessant need for sweet food. Indeed, 0:18:47.080 --> 0:18:49.600 it can be behavioral if you have programmed to eat 0:18:49.640 --> 0:18:51.800 every couple of hours. Indeed, the brain will seek out 0:18:51.800 --> 0:18:55.879 that stimulation if you are consuming inadequate amounts of carbohydrates. 0:18:55.880 --> 0:18:59.400 So if you're actively cutting your carbohydrates out, So for example, 0:18:59.400 --> 0:19:01.320 you might have had an omelet for breakfast with no 0:19:01.440 --> 0:19:03.560 other fuel, no toast, or you might have had a 0:19:03.600 --> 0:19:07.280 chin a salad for lunch with no carbohydrate added. Indeed, 0:19:07.320 --> 0:19:09.520 it's not uncommon to get those sugar cravings an hour 0:19:09.640 --> 0:19:12.919 or two, So incessant hunger is a sign that you 0:19:12.960 --> 0:19:14.840 do need to have a step back and say, why 0:19:15.280 --> 0:19:18.880 am I not getting the satisfaction and fullness. But in 0:19:18.920 --> 0:19:21.320 my experience, lea and the most common reason is that 0:19:21.359 --> 0:19:25.080 there's hormonal issues driving it, which is an indicator to me, 0:19:25.119 --> 0:19:27.520 I may need to get those hormones under control, or 0:19:28.240 --> 0:19:31.760 that the meals they're making up or developing according to 0:19:31.760 --> 0:19:34.879 what they think is balanced or healthy does not have 0:19:34.960 --> 0:19:38.360 the right macro nutrient mix or balance of food groups 0:19:38.720 --> 0:19:40.640 that is going to keep them full for that three 0:19:40.640 --> 0:19:41.760 to four hours. 0:19:42.320 --> 0:19:44.040 And I think in my experience, I would say that 0:19:44.160 --> 0:19:46.720 the most common things when clients say I'm hungry, I'm hungry. 0:19:46.760 --> 0:19:49.680 I'm hungry most of the time it's in the first 0:19:49.720 --> 0:19:51.320 one to two weeks of when I start working with 0:19:51.359 --> 0:19:53.480 a client, because the portions and the meals that I'm 0:19:53.480 --> 0:19:55.520 giving them they're just not used to, Like we've just 0:19:55.520 --> 0:19:58.040 flipped things on their head, Like I've pulled the carbohydrates 0:19:58.040 --> 0:20:00.600 to half of what they're having. I've do the amount 0:20:00.600 --> 0:20:02.399 of sales and veggies, and they've kind of got a 0:20:02.400 --> 0:20:04.520 bit lazy and they're like, Okay, I'll hit the carves, 0:20:04.560 --> 0:20:06.399 I'll hit the you know, the fat and the fiber, 0:20:06.480 --> 0:20:08.640 but I didn't have enough you know, salads. Old kind 0:20:08.640 --> 0:20:10.880 of like won't bother with that. Or something like that. 0:20:10.960 --> 0:20:13.800 So I think that hunger for most I would say 0:20:13.840 --> 0:20:16.440 eighty to ninety percent of my clients will stabilize within 0:20:16.480 --> 0:20:18.680 about a week of working with me. So I think 0:20:18.720 --> 0:20:21.520 that's just that difference in you know, the body, the hormones, 0:20:21.560 --> 0:20:24.520 even the mind as well in terms of just doing 0:20:24.560 --> 0:20:26.199 something a little bit different. So I think that that 0:20:26.359 --> 0:20:28.760 constant hunger, if it's in the first week, if you're 0:20:28.800 --> 0:20:31.240 doing something new or working with a new program or 0:20:31.240 --> 0:20:33.440 a dietician or something like that, give it a week, 0:20:33.640 --> 0:20:35.239 suck it up and see how you go. And if 0:20:35.280 --> 0:20:37.520 it's still there in the second or third week, then 0:20:37.520 --> 0:20:39.359 it's definitely something you need to look at. When the 0:20:39.440 --> 0:20:42.239 second most common reason, I would say then besides, it 0:20:42.320 --> 0:20:44.840 just needs you know, your body just it doesn't like 0:20:45.000 --> 0:20:47.480 change necessarily, and sometimes it doesn't do that well with change. 0:20:47.520 --> 0:20:49.560 So just give it a good week and see what happens. 0:20:49.600 --> 0:20:51.960 And if you're still feeling hungry all of the time 0:20:52.000 --> 0:20:54.080 in a week two or three, that's all we need 0:20:54.119 --> 0:20:55.760 to sort of shake things up a bit. Are you 0:20:55.760 --> 0:20:58.560 eating enough fiber? Are you eating enough protein? Most of 0:20:58.600 --> 0:21:02.160 Australians should be having thirty grams plus a fiber a day. 0:21:02.200 --> 0:21:05.200 I personally think, Susie, that our fiber recommendations are too low. 0:21:05.400 --> 0:21:07.680 It's twenty five grams for healthy women and thirty grams 0:21:07.720 --> 0:21:10.639 for healthy men. I quite often will easily have my 0:21:10.720 --> 0:21:13.480 clients on thirty thirty five forty grams of fiber a day. 0:21:13.640 --> 0:21:16.280 I personally think that our Australian recommendations are too low. 0:21:16.320 --> 0:21:19.199 Just my own opinion, but I will absolutely drive up 0:21:19.240 --> 0:21:21.439 the fiber and the protein and their meal plans. And 0:21:21.480 --> 0:21:23.439 the other thing is for a lot of is is 0:21:23.480 --> 0:21:26.919 it true physical hunger? It's that difference between I'm just 0:21:27.080 --> 0:21:29.679 craving something because I know I'm you know, following a 0:21:29.680 --> 0:21:32.080 meal plan and trying to be quote unquote good, or 0:21:32.280 --> 0:21:34.680 you know, it's Wednesday and I haven't had any chocolate 0:21:34.680 --> 0:21:38.439 since Monday. Whatever it is. But it's just that emotional 0:21:38.520 --> 0:21:41.200 drive to eat what I call head hunger, versus that 0:21:41.240 --> 0:21:43.960 true physical hunger or that stomach hunger. So I think 0:21:44.000 --> 0:21:47.359 that's really a big thing to ask clients. Are you 0:21:47.480 --> 0:21:50.200 actually truly physically hungry? If I said to you, go 0:21:50.240 --> 0:21:52.480 and have an extra veggie souper, go and grab three 0:21:52.560 --> 0:21:55.040 or four carrots with some homas or salza, could you 0:21:55.080 --> 0:21:56.960 do that and they're like, oh no, no, I really 0:21:56.960 --> 0:21:59.040 just feel like some crackers. And it's like, if you've 0:21:59.080 --> 0:22:02.000 got a driver need for an exact or certain type 0:22:02.000 --> 0:22:04.679 of food, it's more probably that head hunger or that 0:22:04.760 --> 0:22:07.720 emotional hunger versus that true physical hunger, because if you 0:22:07.760 --> 0:22:10.280 were truly physically hungry, you would eat any vegetable on 0:22:10.320 --> 0:22:12.439 the planet. I would just drink, you know, gallons of 0:22:12.480 --> 0:22:14.840 water if I was truly physically hungry and that was 0:22:14.880 --> 0:22:16.920 the only thing that was available. So I think it's 0:22:16.960 --> 0:22:20.359 really important to sort of differentiate between is this true 0:22:20.359 --> 0:22:22.879 physical hunger or stomach hunger. So I think they're probably 0:22:22.880 --> 0:22:24.919 the two most common reasons. And I think probably the 0:22:24.960 --> 0:22:26.840 third one is clients who are trying to do it 0:22:26.880 --> 0:22:28.800 themselves and they just put themselves at a far too 0:22:28.840 --> 0:22:30.520 big a deficit. I had a dam from a girl 0:22:30.600 --> 0:22:34.280 just yesterday who was like, he's an online calculator. I 0:22:34.320 --> 0:22:35.399 know you always say you need to be in a 0:22:35.440 --> 0:22:37.840 deficit to lose weight. Well, my deficit was I think 0:22:37.840 --> 0:22:41.080 it's just like oney, one hundred calories or something like that. 0:22:41.119 --> 0:22:42.600 And I was like, oh, it's too big. And I 0:22:42.640 --> 0:22:44.639 said why that deficit? And she said, oh, the blog 0:22:44.680 --> 0:22:46.679 I read said it should be a five hundred cow deficit, 0:22:47.000 --> 0:22:48.560 and I just think for too many of us, we're 0:22:48.600 --> 0:22:51.600 just putting ourselves in two bigger deficits. Of course, we're 0:22:51.600 --> 0:22:53.399 going to feel hungry if you're you know, she was 0:22:53.400 --> 0:22:56.200 gaining weight beforehand. You know, she's probably on two thousand 0:22:56.240 --> 0:22:59.440 plus calories, has now taken herself down to eleven hundred calories, 0:23:00.200 --> 0:23:02.639 ramped up her exercise in the the process as well 0:23:02.680 --> 0:23:05.960 because she's trying to lose weight. It's just too big. 0:23:06.000 --> 0:23:07.840 It's too much for the body to cope with. Like 0:23:07.880 --> 0:23:10.080 I really do think slow and steady wins the waste, 0:23:10.119 --> 0:23:12.679 so I think not enough protein and fiber. Is this 0:23:12.760 --> 0:23:15.800 actually true hunger? Or is this just more cravings and 0:23:15.840 --> 0:23:18.280 that constant need or want to eat because we're so 0:23:18.400 --> 0:23:20.919 used to it because it's a habit for us. And 0:23:21.040 --> 0:23:22.919 are we in too big a deficit? They're probably the 0:23:22.960 --> 0:23:25.480 three biggest things I think about when clients are saying 0:23:25.480 --> 0:23:27.160 I'm hungry and hungry, I'm hungry. 0:23:27.560 --> 0:23:29.560 And I think, leading on from that, it's time of day, 0:23:29.640 --> 0:23:33.000 because people start out with this intention of cutting back, 0:23:33.119 --> 0:23:36.000 so they impose the restriction earlier in the day, so 0:23:36.040 --> 0:23:38.000 they might start with an egg or two and one 0:23:38.080 --> 0:23:39.720 slice of toast, so they think, right, I'm going to 0:23:39.760 --> 0:23:41.760 be good. I'm going to cut down on the carbohydrates. 0:23:42.040 --> 0:23:43.639 Then they skip morning tea or they just have a 0:23:43.640 --> 0:23:45.639 cup of green tea because they're trying to be good, 0:23:45.920 --> 0:23:47.639 and then they get to lunch and they give themselves 0:23:47.680 --> 0:23:50.680 a plane tuna salad. Now what happens in my experience 0:23:50.720 --> 0:23:53.880 with that is because they have restricted at the time 0:23:53.920 --> 0:23:56.400 of day when they're often most physically active and need 0:23:56.440 --> 0:23:59.640 the most energy, that they get a rebound hunger all afternoon, 0:23:59.640 --> 0:24:02.760 and that is where you have that constant need to snack, 0:24:02.840 --> 0:24:04.879 and you know at two o'clock you're hungry again, and 0:24:04.920 --> 0:24:06.680 then at four o'clock it's like you can't get enough 0:24:06.680 --> 0:24:09.520 food in. So you really want to pile the day 0:24:09.640 --> 0:24:13.320 with more fuel, in particular that vegetable bulk at every meal, 0:24:13.359 --> 0:24:16.440 including breakfast and lunch, and make sure that those first 0:24:16.440 --> 0:24:18.639 two meals are balanced, and you will notice that your 0:24:18.680 --> 0:24:21.000 hunger is a lot more in control on those days. 0:24:21.200 --> 0:24:23.800 Because my argument's always been your race of good nutritions 0:24:23.840 --> 0:24:26.080 one in the morning, kind of like trathlon. The race 0:24:26.160 --> 0:24:28.080 is one on the bike. So if you front load 0:24:28.119 --> 0:24:30.680 and get breakfast really well balanced with some veggies as well, 0:24:30.720 --> 0:24:33.159 to bulk it up. A well balanced lunch that contains 0:24:33.200 --> 0:24:35.560 all of your nutrient groups, you will find you won't 0:24:35.560 --> 0:24:38.160 have that constant need to snack all afternoon. But you're 0:24:38.240 --> 0:24:40.000 right because the other thing that people do in the 0:24:40.000 --> 0:24:42.760 afternoon is they grab the crackers or all carbohydrate without 0:24:42.760 --> 0:24:45.320 their balance of their macros and getting some protein, getting 0:24:45.359 --> 0:24:48.320 some veggies, and the more of that really quickly digested 0:24:48.400 --> 0:24:51.640 carbohydrate you consume, like the rice, crackers and the hommus 0:24:51.720 --> 0:24:54.560 and those ready to eat you know, snacks, it primes 0:24:54.560 --> 0:24:57.560 the brain to look for more of those really starches, 0:24:57.640 --> 0:25:01.359 those really processed carbohydrates, and that drives you're overeating all afternoon. 0:25:01.720 --> 0:25:04.399 So it's about getting the balance through the day helps 0:25:04.400 --> 0:25:06.600 to control your hunger and in the afternoon. And when 0:25:06.600 --> 0:25:09.480 a client presents and says that they're starving at five o'clock, 0:25:09.840 --> 0:25:11.600 I know they haven't eaten enough in the day. So 0:25:11.640 --> 0:25:14.400 it's about what's happening earlier in those meals. And inevitably, 0:25:14.400 --> 0:25:16.800 when I look at food pictures or food diaries, my 0:25:16.960 --> 0:25:19.800 constant feedback is where are the vegetables, where's the salad, 0:25:19.840 --> 0:25:22.479 because I might pile a whole salad with lunch or 0:25:22.800 --> 0:25:24.840 add lots of veggies to it omelet, and my clients 0:25:24.840 --> 0:25:26.919 will have nothing. They'll have a slice of tomato. So 0:25:26.960 --> 0:25:29.360 it's that shift and getting that balance right through the day, 0:25:29.400 --> 0:25:32.160 and that helps predict that hunger management in the in 0:25:32.200 --> 0:25:34.520 the afternoon and then in the evening. A lot of it, 0:25:34.560 --> 0:25:36.760 as you said's habitual. It's because we're programmed to have 0:25:36.800 --> 0:25:39.040 a lot of sweet food. So it's working through that 0:25:39.119 --> 0:25:41.520 and really thinking, right, the truth is, I'm not actually 0:25:41.560 --> 0:25:44.199 probably hungry, it's just wanting something in my mouth. So 0:25:44.240 --> 0:25:45.840 how can I have something in my mouth that's not 0:25:45.840 --> 0:25:47.280 going to be too many calories? 0:25:47.800 --> 0:25:50.000 Absolutely, I think there are quite a few, I think 0:25:50.040 --> 0:25:52.399 different concepts that we can really look for here. So 0:25:52.480 --> 0:25:54.320 I hope that those sort of talking points have given 0:25:54.320 --> 0:25:56.960 our listeners something to think about, because it's going to 0:25:56.960 --> 0:25:59.560 be different for everybody. Just because you're hungry doesn't necessarily 0:25:59.560 --> 0:26:01.800 mean you need eat more. It doesn't necessarily mean that 0:26:01.840 --> 0:26:04.400 you haven't eaten enough. Maybe you've eaten enough, but it's 0:26:04.400 --> 0:26:06.440 the wrong type of food, or it's the wrong mix 0:26:06.480 --> 0:26:10.120 of foods, or you've had just a huge leg day 0:26:10.119 --> 0:26:11.879 at the gym, you know, and you actually need to 0:26:11.880 --> 0:26:14.000 eat more than other days. And again, this is why 0:26:14.040 --> 0:26:16.280 I hate it, or not that I hate I don't 0:26:16.400 --> 0:26:19.359 encourage clients to caloriecount and macro account because most of 0:26:19.400 --> 0:26:21.320 the time you're trying to eat the same thing every day, 0:26:21.440 --> 0:26:23.399 but you don't do the same thing every day. And 0:26:23.480 --> 0:26:25.520 I know, Susie, not right now because I'm pregnant. But 0:26:25.680 --> 0:26:27.320 when I do a big leg day in the past 0:26:27.359 --> 0:26:30.399 at the gym, I'm hungry that day, like hungry, like 0:26:30.440 --> 0:26:33.880 I'll go breakfast, snack, snack, lunch, snacksnack, dinner, Versus if 0:26:33.880 --> 0:26:35.640 I just go out and just do, say my ten 0:26:35.680 --> 0:26:37.440 thousand steps for the day and that's all I do. 0:26:37.800 --> 0:26:39.840 I can normally hold off of my break ea till 0:26:40.000 --> 0:26:42.399 you know, around ten o'clock because I'm just not genuinely hungry. 0:26:42.520 --> 0:26:44.320 Then go to a later lunch and then maybe have 0:26:44.400 --> 0:26:46.120 one sack in the arbor and have dinner, and I'm 0:26:46.160 --> 0:26:48.720 done for the day. Like my calorie lodal intake for 0:26:48.760 --> 0:26:51.280 that day is just significantly lower than if I'm doing 0:26:51.359 --> 0:26:53.160 a big heavy leg day in the gym, because I'm 0:26:53.200 --> 0:26:55.400 just not burning as much and I'm just not as hungry. 0:26:55.600 --> 0:26:58.159 So all of these things I think come into play, 0:26:58.359 --> 0:27:00.320 but it's really it's going to come down to an 0:27:00.359 --> 0:27:02.880 individual basis. And again we're going to plug dietitians here, 0:27:02.880 --> 0:27:05.080 and that's why it's so important to be working with 0:27:05.160 --> 0:27:08.800 a qualified professional because yeah, sure you can do it yourself, 0:27:08.960 --> 0:27:10.600 but you know, I could do my tax myself, but 0:27:10.600 --> 0:27:12.960 I'd probably be losing out on you know, hundreds or 0:27:12.960 --> 0:27:15.600 thousands of dollars, So you know, in terms of what 0:27:15.600 --> 0:27:17.680 I could actually be claiming, I could attempt to fix 0:27:17.720 --> 0:27:20.080 my calm myself, am I got to fix it? Probably not. 0:27:20.119 --> 0:27:22.439 I could attempt to you know, clean my teeth myself 0:27:22.480 --> 0:27:24.080 and not go to the dentist for years and years, 0:27:24.080 --> 0:27:25.840 but eventually, I think my teeth are going to pull out. 0:27:25.880 --> 0:27:28.199 So I think the need to see a professional in 0:27:28.280 --> 0:27:31.959 what those professionals are qualified in is so so important. 0:27:32.000 --> 0:27:34.680 In nutrition is just one of those scary areas where 0:27:34.760 --> 0:27:37.560 because there's so much online or because everybody eats, everybody 0:27:37.560 --> 0:27:40.879 thinks they're an expert in nutrition. So absolutely is a 0:27:40.920 --> 0:27:43.879 good time for us to really rate the importance of 0:27:43.920 --> 0:27:47.360 seeing a dietitian. If you have specific goals around your nutrition. 0:27:47.520 --> 0:27:49.679 And a meal should keep you full three to four hours. 0:27:49.720 --> 0:27:52.879 If you're eating every hour or two, it's way too often. Definitely, 0:27:52.960 --> 0:27:54.080 that's a guiding light. 0:27:54.520 --> 0:27:57.960 Absolutely. Now onto our most popular segment, our new and 0:27:57.960 --> 0:28:01.399 exciting supermarket product. So a listener has sent us this 0:28:01.480 --> 0:28:04.640 over our Instagram, Susie, which is at the Nutrition Couch podcast, 0:28:04.680 --> 0:28:06.960 So give us a follow on Instagram if you don't already, 0:28:07.520 --> 0:28:09.959 and send us your product, send us your questions in 0:28:10.160 --> 0:28:12.359 bearing in mind that we can't give you personalized advice, 0:28:12.400 --> 0:28:14.359 so we have had quite a lot of DMS saying 0:28:14.400 --> 0:28:16.800 from people, Hey, Susie Leanne, this is my height, this 0:28:16.840 --> 0:28:18.560 is my weight? How many calories should I be eating? 0:28:18.600 --> 0:28:21.439 We can't give that personalized advice over Instagram, but we 0:28:21.480 --> 0:28:23.760 are more than happy to chat about listener questions and 0:28:23.920 --> 0:28:25.840 the different products that you send through to us as well, 0:28:25.920 --> 0:28:27.600 so please do send them through. We've got quite a 0:28:27.680 --> 0:28:30.760 list now, don't we, Susie. Our listeners are really enjoying 0:28:30.760 --> 0:28:33.600 the podcast, which is amazing. But today we're chatting about 0:28:33.720 --> 0:28:37.040 a product somebody has sent in called PEB two. So 0:28:37.080 --> 0:28:40.080 it's essentially powdered peanut butter. So on the front of it, 0:28:40.120 --> 0:28:42.720 the marketing says ninety percent less fat and six grams 0:28:42.720 --> 0:28:45.240 of protein, So I mean it looks pretty good. I 0:28:45.240 --> 0:28:47.280 think it is gluten free, and it's a vegan product 0:28:47.360 --> 0:28:51.280 as well. So for two tablespoons of this powdered peanut butter, 0:28:51.440 --> 0:28:54.720 it's sixty calories. It is one point five grams of fat, 0:28:54.760 --> 0:28:57.640 so significantly lower fat than if you had two tablespoons 0:28:57.640 --> 0:29:01.880 of actual peanut butter. It's gone ninety milligrams of sodium, 0:29:01.880 --> 0:29:05.200 and it five grams of carbohydrates. So obviously, because peanut 0:29:05.240 --> 0:29:06.960 butter is more of a fat, we don't expect a 0:29:07.040 --> 0:29:09.640 huge amount of carbohydrate. A gram of fiber for the 0:29:09.680 --> 0:29:12.719 two tablespoons a powder peanut butter and six grams of protein, 0:29:12.760 --> 0:29:14.880 so six grams of proteins is a big whack in 0:29:15.160 --> 0:29:18.000 two tablespoons and quite low calories as well, at just 0:29:18.000 --> 0:29:20.000 sixty calories. So I've actually got some sitting in my 0:29:20.000 --> 0:29:22.480 cupboard at the moment, SUSI, A brand I think in 0:29:22.520 --> 0:29:24.160 the past is center to me, or I don't know, 0:29:24.200 --> 0:29:26.360 it's ended up somehow in my cupboard. I did mention 0:29:26.480 --> 0:29:28.200 to you because SUSI said, where do you actually buy 0:29:28.240 --> 0:29:30.240 this from? And I said, I've seen it in my gym, 0:29:30.240 --> 0:29:32.840 because my gym has this big fancy venue machine. They 0:29:32.840 --> 0:29:35.360 sell you know, broccoli chips and protein cookies and all 0:29:35.360 --> 0:29:37.560 the health kalos that we've talked about in the past. 0:29:37.560 --> 0:29:40.040 But this is actually something that I don't consider too bad. 0:29:40.120 --> 0:29:42.560 Actually a sort of a fan of it, SUSI, because 0:29:42.680 --> 0:29:44.640 you can get the taste of the peanut butter in 0:29:44.680 --> 0:29:46.920 it for a lot lower calorie, a lot higher protein. 0:29:47.000 --> 0:29:49.160 So again, if you're in a deficit and you're trying 0:29:49.160 --> 0:29:52.240 to lose body fat's a good option. It's nothing like 0:29:52.360 --> 0:29:54.200 real peanut butter. I must admit. You kind of mix 0:29:54.240 --> 0:29:55.640 it with water and it forms like a little bit 0:29:55.680 --> 0:29:58.760 of a paste. So I've actually put it in porridge 0:29:58.880 --> 0:30:00.640 in my prods in the morning. I've sort of put 0:30:00.640 --> 0:30:02.400 some of this in and the taste is there, but 0:30:02.400 --> 0:30:05.120 it's just nowhere near is concentrated in terms of the 0:30:05.160 --> 0:30:08.080 taste as normal peanut butter would. But I guess it 0:30:08.160 --> 0:30:10.000 is sort of what probably at least a third of 0:30:10.080 --> 0:30:12.640 the calories that two tablespoons of normal peanut butter would be. 0:30:12.760 --> 0:30:14.600 So I think it has a time and a place, 0:30:14.600 --> 0:30:17.840 and it's definitely something that I'm not going to completely 0:30:17.880 --> 0:30:19.880 discount at all, but for the right type of person, 0:30:19.920 --> 0:30:22.560 I think it could be quite helpful. What are your thoughts. 0:30:23.200 --> 0:30:25.640 This is one of the most interesting products I've ever seen, 0:30:25.960 --> 0:30:27.520 and I've just had to look. Actually, it does say 0:30:27.520 --> 0:30:29.760 it's available at will wet. It sells for ten dollars, 0:30:29.800 --> 0:30:33.240 which is obviously significantly more than a standard peanut butter. 0:30:33.280 --> 0:30:36.680 It's imported from the US, and I will disclose that 0:30:36.760 --> 0:30:39.719 I do. I am an ambassador for Mavers and Astray 0:30:39.720 --> 0:30:42.720 in peanut butter, so I'll be very careful here. I 0:30:42.760 --> 0:30:47.080 think it's really interesting because you're right, it gives people 0:30:47.120 --> 0:30:52.200 an opportunity to potentially enjoy the protein rich benefits associated 0:30:52.240 --> 0:30:55.480 with peanut butter with a lot less fat. It does 0:30:55.520 --> 0:30:58.120 have added sugar and salt, which a number of the 0:30:58.160 --> 0:31:01.040 peanut butter's on the market now, including the Range, don't have, 0:31:01.400 --> 0:31:03.800 so there's a downside to that, and I think for 0:31:03.880 --> 0:31:07.280 people who potentially are counting their fat or really love 0:31:07.320 --> 0:31:10.000 the taste of it, it's an option, but you're going 0:31:10.040 --> 0:31:11.960 to pay for that. You know, it's ten dollars per jar, 0:31:12.000 --> 0:31:16.760 which isn't insignificant, and I just think, wow, I guess 0:31:16.840 --> 0:31:18.920 the other thing going through my mind, and we haven't 0:31:18.960 --> 0:31:21.920 discussed this before, Like, do you think you'd lose some 0:31:22.000 --> 0:31:24.880 of the sort of antioxidant potential with some of those 0:31:25.000 --> 0:31:26.680 nuts in the way that it had been processed. 0:31:27.040 --> 0:31:29.440 Yeah, I mean I think that the potential is definitely there, 0:31:29.480 --> 0:31:32.200 But again, probably peanut isn't like what I would call 0:31:32.200 --> 0:31:34.200 the healthiest type of nut or anything. Yeah, I mean 0:31:34.200 --> 0:31:37.400 it's more about legume, isn't it than a nut? But yeah, 0:31:37.440 --> 0:31:39.040 there are pros and cons, Like I think it sort 0:31:39.040 --> 0:31:40.920 of falls mid range to me, Like it's not something 0:31:40.960 --> 0:31:42.960 I highly recommend or I don't think I've ever written 0:31:42.960 --> 0:31:44.440 it into a meal plan for a client, but I 0:31:44.440 --> 0:31:46.520 can see that it has a place, I guess. But 0:31:46.600 --> 0:31:48.840 you definitely do need to be using I think I 0:31:48.960 --> 0:31:51.080 sort of originally added about a teaspoon to my approach 0:31:51.120 --> 0:31:52.960 and I literally couldn't even taste it, So you do 0:31:53.080 --> 0:31:55.120 have to be using quite a lot of it, like 0:31:55.160 --> 0:31:57.280 sort of the one to two tablespoons that's recommended in 0:31:57.320 --> 0:31:59.840 the serving size, which again the container is not actually 0:31:59.880 --> 0:32:01.800 that big, and for ten bucks a pop, you know, 0:32:01.880 --> 0:32:03.600 the price does add up quite a lot. 0:32:03.720 --> 0:32:06.280 So just off the top of my head looking at it, 0:32:06.320 --> 0:32:08.360 I'm wondering actually if it would be a reasonably good 0:32:08.480 --> 0:32:11.400 ingredient for homemade bliss balls or even to bump up 0:32:11.440 --> 0:32:12.840 the protein content of baking. 0:32:13.080 --> 0:32:13.360 Yeah. 0:32:13.480 --> 0:32:17.080 Yeah, because if you're if I cook with peanut butter, 0:32:17.160 --> 0:32:19.040 I'm often using it as a fat almost as an 0:32:19.080 --> 0:32:23.360 alternative to having extravagin olive oil or butter. But one 0:32:23.360 --> 0:32:26.560 of the issues when it comes to protein balls in 0:32:26.600 --> 0:32:29.360 particular is if people don't have or want to use 0:32:29.360 --> 0:32:33.000 protein powder, what's an ingredient you can get in there? 0:32:33.200 --> 0:32:35.520 And I'm thinking if you were making a bliss ball, 0:32:35.560 --> 0:32:37.720 I would probably use it there. I wouldn't use it 0:32:37.720 --> 0:32:40.480 as an alternative to peanut butter because I think that 0:32:40.520 --> 0:32:42.760 there's better one hundred percent nuts spreads out there that 0:32:42.800 --> 0:32:45.560 are better to spread and things. But if I had 0:32:45.600 --> 0:32:47.920 it at home, I would actually use it as a 0:32:47.920 --> 0:32:51.160 base to a bliss ball as a way of getting 0:32:51.160 --> 0:32:54.640 the protein in there without using protein powder. Yeah, and 0:32:54.760 --> 0:32:57.000 interest because only two tablespoons. 0:32:56.560 --> 0:32:58.840 Is almost six grams of protein, So that's atra bread 0:32:58.840 --> 0:33:00.560 idea yea, and for only sixty calories. 0:33:01.000 --> 0:33:03.120 That's how I would absolutely use that product if across 0:33:03.120 --> 0:33:05.360 my path. And then compared to the cluster of protein 0:33:05.400 --> 0:33:08.000 powder it's actually not too expensive because these protein powders 0:33:08.040 --> 0:33:11.080 coming in at about twenty dollars per container. So yeah, 0:33:11.160 --> 0:33:13.000 just off the top of my head brainstorming, that's how 0:33:13.000 --> 0:33:15.000 I would actually use it in real life. If I 0:33:15.040 --> 0:33:17.360 was making protein balls. Of course you can't send those 0:33:17.400 --> 0:33:19.680 to school because then they have a nut base. But 0:33:19.920 --> 0:33:22.560 for adults at home or why the kids are all homeschooling, 0:33:22.600 --> 0:33:24.760 if you were making bliss balls, you know, you could 0:33:24.760 --> 0:33:27.120 do peanut butter banana balls with that really easily. 0:33:27.640 --> 0:33:29.479 It would probably, I think work really well in products 0:33:29.520 --> 0:33:31.520 like that. And also I think smoothies as well. A 0:33:31.520 --> 0:33:34.680 lot of people again don't like to use protein powder, 0:33:34.680 --> 0:33:37.080 and for whatever reason, I think that's absolutely fine. But 0:33:37.120 --> 0:33:39.280 you know, smoothies are generally and again especially if you're 0:33:39.600 --> 0:33:41.480 you know, following a vegan or a plant based life style, 0:33:41.520 --> 0:33:43.400 you can't get a good whack of Greek yogurt in there. 0:33:43.440 --> 0:33:45.360 You're actually going to be quite limited with your protein 0:33:45.400 --> 0:33:47.800 if you're a plant based and b don't like adding 0:33:47.800 --> 0:33:49.880 protein powder. So I think this is a really good 0:33:49.920 --> 0:33:52.080 option to get a little bit more protein into something 0:33:52.120 --> 0:33:54.280 like a smoothie as well. So I do think it 0:33:54.560 --> 0:33:56.520 definitely you know. I think the perkose of it is 0:33:56.520 --> 0:33:58.640 the six grams of protein for only sixty calories. I 0:33:58.640 --> 0:34:01.360 think that's amazing, particularly for people following a plant based 0:34:01.360 --> 0:34:03.680 lifestyle with the love of the fibers a little bit higher, 0:34:03.760 --> 0:34:05.760 but you know, Lisa's a gram in there. But I 0:34:05.800 --> 0:34:09.279 think overall it's it's a medium sized product that we 0:34:09.320 --> 0:34:11.560 could recommend. I definitely recommend it. I wouldn't I wouldn't 0:34:11.560 --> 0:34:14.200 shy away and say it's not recommended. But I think 0:34:14.200 --> 0:34:15.560 it has a time and a place, and for the 0:34:15.640 --> 0:34:17.319 right type of person, I think it could actually be 0:34:17.360 --> 0:34:18.719 quite beneficial. 0:34:18.400 --> 0:34:21.120 Absolutely for plant based arts. You write breakfast smoothies, great 0:34:21.200 --> 0:34:22.480 choice and I might have a play with it and 0:34:22.520 --> 0:34:25.120 some bliss balls actually, but that's exactly where old I 0:34:25.160 --> 0:34:27.040 would use it. So if you've used it, we would 0:34:27.080 --> 0:34:29.360 love to hear from you post your recipes or experience 0:34:29.440 --> 0:34:31.480 with it. But I think we will continue to see 0:34:31.520 --> 0:34:33.400 more and more of these food products that are almost 0:34:33.440 --> 0:34:36.600 novel to compliment the diets that we will have. But 0:34:36.640 --> 0:34:38.400 that's a US product. It wouldn't surprise me if we 0:34:38.400 --> 0:34:39.600 see it astray and one. 0:34:39.640 --> 0:34:41.600 I think there are a few Australian brands, Yeah, this 0:34:41.680 --> 0:34:43.839 is just the one that one of the ladies sent 0:34:43.880 --> 0:34:46.000 me over Instagram, so I screenshot of this exact brand, 0:34:46.000 --> 0:34:47.520 But I think there are a few different brands on 0:34:47.520 --> 0:34:49.200 the market. The one in the veting machine at my 0:34:49.200 --> 0:34:51.319 gym is definitely a different brand. I mean, I've seen 0:34:51.640 --> 0:34:53.440 a chocolate version of this as well, so it's powdered 0:34:53.480 --> 0:34:56.000 pebe and chocolate together, So I think they're almost trying 0:34:56.000 --> 0:34:58.960 to make some sort of like healthy inteller or something 0:34:59.040 --> 0:35:01.200 like that for it. So I think again, you know, 0:35:01.200 --> 0:35:05.319 there's a few different flavor combos there as well, so definitely, yeah, 0:35:05.400 --> 0:35:08.359 a few interesting and exciting products coming to the supermarket. 0:35:08.400 --> 0:35:10.279 But yeah, I don't mind this one overall. And I 0:35:10.280 --> 0:35:12.800 do think, as we mentioned, from someone following a plant 0:35:12.800 --> 0:35:15.000 based lifestyle or trying to keep their fats or their 0:35:15.239 --> 0:35:17.919 calories overall quite low, it can definitely have a time 0:35:17.960 --> 0:35:19.680 and a place very interesting. 0:35:19.719 --> 0:35:23.239 My good find good find all Right, Well, for our 0:35:23.280 --> 0:35:25.280 final segment of the week, we had a great listener 0:35:25.360 --> 0:35:27.719 question come up about probiotics, and if we're honest, we 0:35:27.760 --> 0:35:29.880 do get quite a lot of questions around gut health 0:35:30.280 --> 0:35:33.520 and specifically around supplements you can take and probiotics and 0:35:33.560 --> 0:35:36.480 The question was a general one about should we be 0:35:36.520 --> 0:35:40.840 taking probiotics for general health now nutritionally, when we have 0:35:40.880 --> 0:35:43.480 a look at the research, there's some specific dietary areas 0:35:43.520 --> 0:35:46.279 that are proven to have a beneficial effect of probiotics. 0:35:46.280 --> 0:35:48.719 And for anyone who's not familiar, probiotics are the good 0:35:48.719 --> 0:35:51.359 bacteria that exists naturally in our gut, and we get 0:35:51.400 --> 0:35:53.400 them in fermented foods, so you often see them as 0:35:53.440 --> 0:35:56.680 part of yogurts or even probiotic shots like You're coolt, 0:35:56.800 --> 0:35:58.200 and we see them in more and more of our 0:35:58.239 --> 0:36:02.200 foods in general to support my gut help. So specifically 0:36:02.280 --> 0:36:04.960 then that the areas of nutritional science I'm aware of 0:36:05.080 --> 0:36:07.920 that have been shown to have proven effects of probiotics 0:36:07.960 --> 0:36:11.400 being added to the diet are more for digestive health issues, 0:36:11.400 --> 0:36:15.280 things like alternative colitis, diverticulitis. I know there's some evidence 0:36:15.320 --> 0:36:17.840 to help reduce collig in infants and babies. 0:36:18.640 --> 0:36:19.400 Is there any other. 0:36:19.320 --> 0:36:21.319 Key areas that you're aware of from the research that 0:36:21.400 --> 0:36:24.400 are proven to have benefit from using probiotics. 0:36:24.560 --> 0:36:26.600 The collecting the babies is a great one. The alternative 0:36:26.600 --> 0:36:30.799 colitis is again very strong research to support that has 0:36:31.200 --> 0:36:33.160 you know, as much chances remission as what some of 0:36:33.160 --> 0:36:35.880 the steroids do. Traveler's diarrhea is a big one if 0:36:35.880 --> 0:36:38.759 you're overseas and you know something like Barley Belly, the. 0:36:38.880 --> 0:36:40.000 Spen, the Gold days. 0:36:40.120 --> 0:36:43.040 Yeah, yeah, pretty lucky enough to travel to somewhere like 0:36:43.080 --> 0:36:47.480 Barley these days, travelers diarrhea absolutely antibiotic associated diarrhea. So 0:36:47.560 --> 0:36:51.360 in the hospital system there's a terrible type of antibotic 0:36:51.400 --> 0:36:54.520 related diarrhea called SEEDEDIFF. So there's really really strong research 0:36:54.520 --> 0:36:57.120 for some a specific strain of prodic to help with SEEDEDIFF. 0:36:57.400 --> 0:37:00.000 And there's a little little bit of emerging evidence around 0:37:00.080 --> 0:37:02.840 ibs and some constipation, and also a tiny bit of 0:37:02.880 --> 0:37:05.520 evidence I found around mastatists. But I think you know, 0:37:05.640 --> 0:37:08.279 by the town you got masst artists, I think you're, yeah, 0:37:08.320 --> 0:37:10.359 you're probably not wanting to really do too much rather 0:37:10.400 --> 0:37:12.239 than just get those antibotics and as fast as you 0:37:12.320 --> 0:37:15.240 can to help you out. So yeah, there is definitely 0:37:15.239 --> 0:37:18.440 some specific health conditions, but with probotics, it is absolutely 0:37:18.480 --> 0:37:21.680 around the strain that needs to be research to support 0:37:21.680 --> 0:37:25.040 the strain, the amount and the type as well that 0:37:25.080 --> 0:37:27.120 you're having. So I think that there's a few things 0:37:27.120 --> 0:37:29.680 to think about for probotics, but for general health. If 0:37:29.680 --> 0:37:31.600 you wanted a black and white answer, my answer would 0:37:31.600 --> 0:37:33.520 be no, I don't think that probotics are needed for 0:37:33.560 --> 0:37:35.799 general health. In a capsule form, I think we can 0:37:35.840 --> 0:37:39.000 take probotics in our foods. But what's more important, and 0:37:39.040 --> 0:37:42.200 we have research to support this, Suzi, is that probotics 0:37:42.200 --> 0:37:45.120 for general health matter far more than what proverdics do. 0:37:45.200 --> 0:37:48.279 So our proverdex are a good bacteria. Our probotics are 0:37:48.280 --> 0:37:51.320 the things that feed our good bacteria, so they create 0:37:51.440 --> 0:37:54.480 fuel for our gut health, and probotics can naturally help 0:37:54.520 --> 0:37:57.439 to strengthen our gut lining and our gut health as well. 0:37:57.520 --> 0:38:00.680 So there's not enough research for probotics and general health. 0:38:00.920 --> 0:38:02.960 But the way we should be putting our focus is 0:38:02.960 --> 0:38:05.960 on naturally occurring probotics and for a lot of people 0:38:06.000 --> 0:38:08.080 with gut health issues in ibs, there are a lot 0:38:08.120 --> 0:38:11.080 of our high FORODMAPP foods, so I think just be 0:38:11.160 --> 0:38:13.680 really careful. But we don't absolutely want to cut out 0:38:13.719 --> 0:38:16.080 probotics in general, even though they might trigger us and 0:38:16.120 --> 0:38:18.279 cause a few symptoms. We still want to include as 0:38:18.400 --> 0:38:21.040 much as possible and as much diversity as possible into 0:38:21.080 --> 0:38:23.719 small amounts, even if it's sort of every second day 0:38:23.719 --> 0:38:25.719 as you can, because the research is really strong for 0:38:25.800 --> 0:38:29.239 general health and probotics, not so much of probotics just 0:38:29.280 --> 0:38:31.160 for those specific health conditions we mentioned. 0:38:31.640 --> 0:38:33.759 And when it comes to probiotics, I much prefer my 0:38:33.800 --> 0:38:36.399 clients are consuming them in whole natural foods as much 0:38:36.400 --> 0:38:40.080 as possible anyway, So plain Greek yogat that is not 0:38:40.200 --> 0:38:42.960 Greek style yogat, which is different, but actually good quality 0:38:42.960 --> 0:38:44.719 Greek yogurt, which is the one that doesn't taste as 0:38:44.719 --> 0:38:49.400 sweet or fermented vegetables you know in sour crowd and 0:38:49.560 --> 0:38:52.319 miso and foods like that. So I think when you're 0:38:52.360 --> 0:38:55.239 ticking the box on those what we call superfoods that 0:38:55.320 --> 0:38:58.320 have pack full of nutrition in general and great daily additions, 0:38:58.600 --> 0:39:01.440 I definitely don't retain recommend people go and pay for 0:39:01.480 --> 0:39:04.160 extra probiotics for all of these reasons. Plus there are 0:39:04.160 --> 0:39:06.640 another expense, and I would rather my clients are spending 0:39:06.680 --> 0:39:09.200 on good quality fresh fruit and vegetables and increasing the load. 0:39:09.239 --> 0:39:11.600 As we know, the wider the range of those products, 0:39:11.640 --> 0:39:16.760 the better our range of gut microbiome is anyway, So 0:39:16.560 --> 0:39:18.520 it comes down always to me to a good quality 0:39:18.600 --> 0:39:20.840 yogur and things like that, just to be ticking the 0:39:20.880 --> 0:39:23.799 box when you're with your daily food choices rather than 0:39:23.800 --> 0:39:24.720 popping another pill. 0:39:25.080 --> 0:39:27.680 Absolutely, and I just think that it's really going to 0:39:27.680 --> 0:39:30.160 be sort of the one to five percent of your diet. 0:39:30.200 --> 0:39:32.440 Like if you're taking a probody hoping to improve your 0:39:32.440 --> 0:39:35.279 gut health and your diet is crap, you're not going 0:39:35.280 --> 0:39:36.640 to get anywhere, do you know what I mean? Like, 0:39:36.880 --> 0:39:39.719 the foundations of a good diet are going to make 0:39:39.800 --> 0:39:42.960 up eighty five to ninety percent of what needs to 0:39:42.960 --> 0:39:45.480 be done, and supplementation on top of that. We always 0:39:45.480 --> 0:39:48.000 says dieticians may be one to five percent benefit that 0:39:48.040 --> 0:39:49.920 you're going to get there. But the problem is we 0:39:49.960 --> 0:39:51.719 all want the miracle and the pill. We all want 0:39:51.719 --> 0:39:53.839 to pop something and hope that it helps, rather than 0:39:53.880 --> 0:39:56.560 actually do the hard work and reduce our stress and 0:39:56.640 --> 0:39:59.440 focus on sleep and focus on eating more whole foods 0:40:00.120 --> 0:40:02.400 so much that goes into a holistic, healthy lifestyle. And 0:40:02.440 --> 0:40:05.200 I can promise you that probotics would be maybe five 0:40:05.200 --> 0:40:08.319 percent of benefit for the majority of people, unless, of course, 0:40:08.320 --> 0:40:10.880 we're talking about those specific health conditions, and if you 0:40:10.920 --> 0:40:13.160 did have one of those specific health conditions such as 0:40:13.280 --> 0:40:17.879 inflammatory baladices or antibodic associated diarrhea. Absolutely crucial to touch 0:40:17.920 --> 0:40:20.880 base with either your DP but probably more importantly your 0:40:20.920 --> 0:40:23.680 dietician because they will know the exact strain and the 0:40:23.719 --> 0:40:26.400 exact type of probotic. If you had, you know, a 0:40:26.400 --> 0:40:28.600 bit of Barley Valians some travelers diarrhea. You're not just 0:40:28.600 --> 0:40:30.640 going to go and grab a random probatic at the chemist. 0:40:30.760 --> 0:40:33.160 You're going to want an exact strain and an exact 0:40:33.200 --> 0:40:36.000 amount of that to take, and an exact time frame 0:40:36.040 --> 0:40:37.920 as well. So again you're not wasting your money, You're 0:40:37.920 --> 0:40:40.400 getting the true benefits which are proven in the research. 0:40:40.960 --> 0:40:42.640 So I think that there is, you know, some really 0:40:42.680 --> 0:40:46.120 great emerging science around probotics, but I think for general health, 0:40:46.440 --> 0:40:49.680 majority of people probably not needed. Absolutely focus on probotics 0:40:49.680 --> 0:40:53.160 from food first, and also your probotics from naturally occurring 0:40:53.160 --> 0:40:57.400 foods as well. Alrighty, Susie, that brings us to the 0:40:57.480 --> 0:40:59.680 end of Nutrition Couch for another week. I'm more sad 0:40:59.719 --> 0:41:01.640 on it comes to an end, but I do think 0:41:01.640 --> 0:41:04.399 we cover so much content. I mean it's been nearly 0:41:04.400 --> 0:41:06.440 forty minutes, so I think we've done pretty well this week. 0:41:06.840 --> 0:41:09.279 We try to keep our times to thirty, but we're not. 0:41:09.320 --> 0:41:11.840 We're failing dismally every week, so we're sorry. 0:41:12.080 --> 0:41:13.879 Some of these things we could talk about for longer 0:41:13.920 --> 0:41:15.600 and longer and longer, but we do try to cap 0:41:15.640 --> 0:41:18.480 ourselves so that it is a nice short shot podcast 0:41:18.480 --> 0:41:20.280 for you guys, and we can cover a lot of topics. 0:41:20.320 --> 0:41:22.600 So if you haven't done so already, we appreciate it 0:41:22.640 --> 0:41:24.400 so much. 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But those charts are really influenced by your 0:41:52.160 --> 0:41:54.800 subscriptions and your ratings, So if you haven't done so already, 0:41:54.880 --> 0:41:57.480 please leave us a positive rating or review. Because the 0:41:57.520 --> 0:41:59.359 more the higher up the charts we are, the more 0:41:59.400 --> 0:42:01.680 people that we can reach and actually help and get 0:42:01.719 --> 0:42:04.839 some great evidence based nutrition messages and science out there 0:42:04.840 --> 0:42:07.560 to the general public versus you know, some of these 0:42:07.600 --> 0:42:11.720 influencers who are promoting all sorts of terrible things, Susie, 0:42:11.760 --> 0:42:13.600 So we do appreciate your feedback and me thank you 0:42:13.760 --> 0:42:16.239 very much for that. Give us a follow on Instagram 0:42:16.280 --> 0:42:19.600 at the Nutrition Catch podcast and we will catch you guys, 0:42:19.680 --> 0:42:22.160 same time, same place, next Sunday morning. 0:42:22.320 --> 0:42:23.040 Have a great week.