1 00:00:01,360 --> 00:00:03,520 Speaker 1: Do you know what creating is or do you know 2 00:00:03,560 --> 00:00:06,680 Speaker 1: why everybody is talking about it being the buzz supplement 3 00:00:06,760 --> 00:00:10,080 Speaker 1: of twenty twenty five, or more importantly, do you know 4 00:00:10,119 --> 00:00:13,600 Speaker 1: how some people may actually benefit from taking creating? On 5 00:00:13,680 --> 00:00:16,840 Speaker 1: today's episode of The Nutrition Couch, we chat all things 6 00:00:16,880 --> 00:00:19,919 Speaker 1: creating and the signs that may be worth taking to 7 00:00:20,000 --> 00:00:25,000 Speaker 1: potentially optimize your energy, your mood and even your body composition. Hi, 8 00:00:25,160 --> 00:00:27,920 Speaker 1: I'm Leanne Ward and I'm cd Burrow, and together we 9 00:00:28,000 --> 00:00:30,920 Speaker 1: bring you The Nutrition Couch, the weekly podcast that keeps 10 00:00:30,920 --> 00:00:33,000 Speaker 1: you up to date on everything that you need to 11 00:00:33,040 --> 00:00:35,640 Speaker 1: know in the world of nutrition, as well as the 12 00:00:35,680 --> 00:00:38,360 Speaker 1: benefits of creatine. Today we have a new study that 13 00:00:38,400 --> 00:00:42,239 Speaker 1: looks at the links between LDL cholesterol and metopause. We 14 00:00:42,320 --> 00:00:45,080 Speaker 1: also have found a new light high protein lunch on 15 00:00:45,120 --> 00:00:47,920 Speaker 1: the go option in the supermarkets. And our listener question 16 00:00:48,120 --> 00:00:51,960 Speaker 1: is all things protein water and if it's actually beneficial. 17 00:00:52,240 --> 00:00:54,560 Speaker 1: But to kick us off today, Susie, we're talking all 18 00:00:54,600 --> 00:00:58,000 Speaker 1: things creatine because we're still getting so many questions about creating. 19 00:00:58,400 --> 00:01:00,800 Speaker 1: But we do have a new creatine love to the party, 20 00:01:00,840 --> 00:01:01,480 Speaker 1: don't we, Soothie? 21 00:01:02,280 --> 00:01:05,000 Speaker 2: Well, I had worked with creat you know twenty years 22 00:01:05,000 --> 00:01:07,280 Speaker 2: ago with athletes, so I was very familiar with it, 23 00:01:07,760 --> 00:01:09,559 Speaker 2: and you had said to me that you'd been taking 24 00:01:09,600 --> 00:01:12,680 Speaker 2: it after you had Tilli, and I was like, oh, 25 00:01:12,800 --> 00:01:14,000 Speaker 2: you know, Land's pretty lean. 26 00:01:15,080 --> 00:01:17,160 Speaker 1: And then we launched it and. 27 00:01:17,080 --> 00:01:19,640 Speaker 2: It just went crazy before Christmas, Like I don't think 28 00:01:19,640 --> 00:01:23,600 Speaker 2: I've ever been so busy. And we're so grateful to 29 00:01:23,640 --> 00:01:27,279 Speaker 2: the support from our nutrition podcast family in our Design 30 00:01:27,280 --> 00:01:31,039 Speaker 2: by Dietitians range. But the stock arrived just before Christmas. 31 00:01:31,120 --> 00:01:32,399 Speaker 1: We had boxes. 32 00:01:31,959 --> 00:01:35,480 Speaker 2: Everywhere, we had orders everywhere. It was like chaos, and 33 00:01:35,560 --> 00:01:37,720 Speaker 2: I literally until the kids went back to school, I 34 00:01:37,720 --> 00:01:39,880 Speaker 2: hadn't been to the gym, like I just have not 35 00:01:40,040 --> 00:01:43,679 Speaker 2: had a moment to myself. So finally last week I 36 00:01:43,720 --> 00:01:45,720 Speaker 2: went thought, right, I'm going to get into the gym. 37 00:01:45,959 --> 00:01:48,440 Speaker 2: I took the Energy, that's my preferred flavor. I know, 38 00:01:48,480 --> 00:01:50,920 Speaker 2: we've got Pure which is flavorless you can add to 39 00:01:50,920 --> 00:01:53,800 Speaker 2: smoothies and things, and then we've got Vitality, which has 40 00:01:53,800 --> 00:01:56,440 Speaker 2: a gorgeous watermelon berry. But I am a tropical girl. 41 00:01:56,520 --> 00:01:59,200 Speaker 2: I like the tropical idea. So off I went to 42 00:01:59,240 --> 00:02:03,240 Speaker 2: the gym last Monday afternoon with my taco dog cup 43 00:02:03,800 --> 00:02:08,720 Speaker 2: and my little serve of our product, and I was like, oh, like, 44 00:02:09,000 --> 00:02:11,200 Speaker 2: I really felt good, And of course you think, oh, 45 00:02:11,240 --> 00:02:14,000 Speaker 2: maybe it's anecdotal, but no word of a lie. I've 46 00:02:14,040 --> 00:02:17,040 Speaker 2: been really feeling much better on it. Usually in the afternoons, 47 00:02:17,520 --> 00:02:20,000 Speaker 2: I would feel pretty tired, you know, juggling a lot 48 00:02:20,000 --> 00:02:21,919 Speaker 2: of things. I would normally have some diet soft drink 49 00:02:22,000 --> 00:02:24,600 Speaker 2: or a coffee some days, and I have not done 50 00:02:24,639 --> 00:02:27,119 Speaker 2: that one day, and I've just been really looking forward 51 00:02:27,120 --> 00:02:27,600 Speaker 2: to having it. 52 00:02:27,680 --> 00:02:28,800 Speaker 1: So I don't know. 53 00:02:28,800 --> 00:02:31,600 Speaker 2: I'm certainly perry, if not pretty close to menopausal. I 54 00:02:31,600 --> 00:02:33,359 Speaker 2: would say, I don't know what's going on down there, 55 00:02:33,360 --> 00:02:36,240 Speaker 2: but not a lot. So yeah, I'm a big fan 56 00:02:36,360 --> 00:02:40,320 Speaker 2: of the Creating supplements. I think it's working really well. 57 00:02:40,400 --> 00:02:43,040 Speaker 2: So of course we popped it up on our Instagram 58 00:02:43,120 --> 00:02:45,840 Speaker 2: over the weekend and it just went crazy. So there's 59 00:02:45,919 --> 00:02:49,000 Speaker 2: certainly interest in it. And we thought that because it's 60 00:02:49,080 --> 00:02:51,520 Speaker 2: kind of whilst it's an old supplement in the sense 61 00:02:51,560 --> 00:02:54,440 Speaker 2: we've used it for athletic performance, it's certainly new in 62 00:02:54,480 --> 00:02:57,600 Speaker 2: the world of women's health and nutrition, and we thought 63 00:02:57,720 --> 00:03:01,240 Speaker 2: we'd get so many questions on our Instagram and dms 64 00:03:01,240 --> 00:03:04,440 Speaker 2: and emails asking us whether it's right for them, And 65 00:03:04,480 --> 00:03:06,160 Speaker 2: so I thought it was really good to chat to 66 00:03:06,200 --> 00:03:08,520 Speaker 2: our listeners about just going through. We have got a 67 00:03:08,520 --> 00:03:10,840 Speaker 2: whole podcast on it, but this is a bit more applied. 68 00:03:11,400 --> 00:03:14,520 Speaker 2: What is it, who will it benefit and how do 69 00:03:14,560 --> 00:03:16,880 Speaker 2: you know if it's worth trying for you? So you 70 00:03:17,040 --> 00:03:18,920 Speaker 2: kick yourself there and you know, run us through what 71 00:03:19,000 --> 00:03:21,400 Speaker 2: it is, and then I can talk about you know, 72 00:03:21,480 --> 00:03:24,760 Speaker 2: who I think potentially can benefit and how is the 73 00:03:24,760 --> 00:03:25,960 Speaker 2: best way to take it? 74 00:03:26,720 --> 00:03:32,160 Speaker 1: Yeah. Sure, So Creatine is the most studied nutritional sports 75 00:03:32,240 --> 00:03:35,520 Speaker 1: supplement in the world. It's also one of the quote 76 00:03:35,560 --> 00:03:37,800 Speaker 1: unquote safest as well. It's been around, as you mentioned, 77 00:03:37,800 --> 00:03:39,600 Speaker 1: for a really really long time, so we know that 78 00:03:39,680 --> 00:03:42,600 Speaker 1: it works. We know athletes and people who are exercising 79 00:03:42,600 --> 00:03:45,080 Speaker 1: really benefit from it. But what a lot of people 80 00:03:45,120 --> 00:03:48,360 Speaker 1: don't know is that creating is a really naturally occurring substance. 81 00:03:48,520 --> 00:03:51,120 Speaker 1: So it's found in the body. Creatine's even naturally found 82 00:03:51,120 --> 00:03:53,040 Speaker 1: in mum's breast milk. And I know a lot of 83 00:03:53,040 --> 00:03:55,080 Speaker 1: people are like, oh, and this was myself for so 84 00:03:55,120 --> 00:03:58,080 Speaker 1: many years, Susie, Like, I remember I had my PT 85 00:03:58,240 --> 00:04:01,000 Speaker 1: suggest I take creating years ago before my wedding because 86 00:04:01,040 --> 00:04:02,400 Speaker 1: I was like, I want to be really you know, 87 00:04:02,480 --> 00:04:05,240 Speaker 1: like leaning like you know, quote unquote shredded for like 88 00:04:05,280 --> 00:04:07,680 Speaker 1: my honeymoon, and he's like, why don't you take some creatine? 89 00:04:07,680 --> 00:04:09,560 Speaker 1: And I was like nah nah, nah nah. And this 90 00:04:09,600 --> 00:04:12,120 Speaker 1: is years ago, but I must say I really joined 91 00:04:12,120 --> 00:04:14,880 Speaker 1: the creatine train. Now I'm really a massive fan of it, 92 00:04:15,200 --> 00:04:18,080 Speaker 1: but I never really understood how naturally occurring it was. 93 00:04:18,120 --> 00:04:20,320 Speaker 1: And when I learned that there was creatine naturally occurring 94 00:04:20,320 --> 00:04:23,000 Speaker 1: in mum's breast milk, I was like, ahh. And it's 95 00:04:23,040 --> 00:04:25,080 Speaker 1: in a lot of the foods as well, like most 96 00:04:25,120 --> 00:04:27,559 Speaker 1: animal based products. It's in dairy, it's in our meats, 97 00:04:27,600 --> 00:04:29,359 Speaker 1: it's in our you know, chickens and fish in that 98 00:04:29,440 --> 00:04:32,800 Speaker 1: kind of thing. So, creatine is a naturally occurring compound 99 00:04:33,000 --> 00:04:35,359 Speaker 1: which is found within our muscle cells in the body, 100 00:04:35,400 --> 00:04:38,560 Speaker 1: and it helps the body to produce energy during high 101 00:04:38,600 --> 00:04:43,560 Speaker 1: intensity activity. Basically, so creatine increases our phospho creatine stores 102 00:04:43,600 --> 00:04:46,840 Speaker 1: within the body and without getting two sciency on our listeners, 103 00:04:47,040 --> 00:04:50,560 Speaker 1: that facilitates the production of our ATP cycle. And this 104 00:04:50,640 --> 00:04:55,159 Speaker 1: ATP cycle provides the body's primary energy source. Basically. Now, 105 00:04:55,240 --> 00:04:57,320 Speaker 1: why we love it for women and why it's so 106 00:04:57,400 --> 00:05:01,680 Speaker 1: important is because that women typically have seventy to eighty 107 00:05:01,800 --> 00:05:06,640 Speaker 1: percent less endogenous creating stores than men. Women also consume 108 00:05:06,800 --> 00:05:10,120 Speaker 1: less dietary creating typically than men, because we tend to 109 00:05:10,120 --> 00:05:12,760 Speaker 1: eat far less meat than what our male counterparts do. 110 00:05:13,200 --> 00:05:16,560 Speaker 1: So that is backed in the research. It's backed by size. 111 00:05:16,680 --> 00:05:19,720 Speaker 1: Women don't eat enough creating, and we certainly don't store 112 00:05:19,839 --> 00:05:22,720 Speaker 1: or hold enough creating within our body. Now, there's been 113 00:05:22,760 --> 00:05:25,760 Speaker 1: emerging research for quite some years now that has really 114 00:05:25,880 --> 00:05:29,920 Speaker 1: highlighted the benefits of creating across the women's entire lifespan. 115 00:05:30,120 --> 00:05:33,440 Speaker 1: We're talking about pregnancy, we're talking about the postpartum period, 116 00:05:33,640 --> 00:05:36,760 Speaker 1: during you know for women during really heavy menstrual cycles, 117 00:05:36,760 --> 00:05:41,480 Speaker 1: we're talking about perimenopause, actional menopause, and also postmenopause as well. 118 00:05:41,680 --> 00:05:44,440 Speaker 1: So not only does it support energy production, it also 119 00:05:44,520 --> 00:05:48,919 Speaker 1: supports muscle strength and recovery. But what I'm most excited about, 120 00:05:48,960 --> 00:05:53,080 Speaker 1: particularly for women's is the emerging evidence that shows that 121 00:05:53,200 --> 00:05:56,560 Speaker 1: creating has a potential role in cognitive function and also 122 00:05:56,720 --> 00:06:00,920 Speaker 1: mood regulation. So that's where for men who were busy, 123 00:06:01,000 --> 00:06:04,200 Speaker 1: who are juggling, who are experiencing that brain flog, whether 124 00:06:04,240 --> 00:06:07,240 Speaker 1: it's in the postpartum period or whether it's like just 125 00:06:07,279 --> 00:06:10,120 Speaker 1: going through those periy years, or just that busy juggle 126 00:06:10,160 --> 00:06:13,799 Speaker 1: that so many women are doing. This is where creating 127 00:06:14,160 --> 00:06:16,440 Speaker 1: can really give us some benefit. And one of the 128 00:06:16,480 --> 00:06:19,240 Speaker 1: top questions that we've been getting is I don't exercise, 129 00:06:19,600 --> 00:06:21,920 Speaker 1: can I still take creating? And I remember saying to you, 130 00:06:21,960 --> 00:06:23,080 Speaker 1: and I was like, have you tried it? Have you 131 00:06:23,120 --> 00:06:24,920 Speaker 1: tried it? Have you tried it? And then what you'd 132 00:06:24,920 --> 00:06:27,080 Speaker 1: finally started the creating, You're like, no, I'm waiting till 133 00:06:27,120 --> 00:06:28,440 Speaker 1: I go back to gym. And I said to you 134 00:06:28,440 --> 00:06:30,000 Speaker 1: don't have to, like, you can take it. You're going 135 00:06:30,040 --> 00:06:32,039 Speaker 1: to get the benefits from like a brain boost and 136 00:06:32,040 --> 00:06:34,560 Speaker 1: a cognitive perspective. And then when you started taking it 137 00:06:34,560 --> 00:06:36,640 Speaker 1: and you were like, oh, trually good, I was like, 138 00:06:36,839 --> 00:06:40,080 Speaker 1: come on, I've been telling you for months now. Please 139 00:06:40,120 --> 00:06:40,559 Speaker 1: I'm honest. 140 00:06:40,600 --> 00:06:42,400 Speaker 2: Though, I think it's good to be honest and authentic 141 00:06:42,400 --> 00:06:44,839 Speaker 2: with our audience, you know, in terms of you know, 142 00:06:44,920 --> 00:06:47,120 Speaker 2: I'm at that age a lot of our listeners are 143 00:06:47,160 --> 00:06:49,880 Speaker 2: wondering if it's right for them. And I'll just think 144 00:06:49,920 --> 00:06:54,320 Speaker 2: back to a belief is that creating will put weight 145 00:06:54,400 --> 00:06:57,080 Speaker 2: on all fluid weight and certainly in the old days 146 00:06:57,080 --> 00:06:59,320 Speaker 2: of using it with athletes, if you loaded athletes they 147 00:06:59,320 --> 00:07:01,680 Speaker 2: would gain a quit lord to a fluid in the muscle. 148 00:07:02,080 --> 00:07:04,360 Speaker 2: But it's very different from the way we're prescribing it 149 00:07:04,400 --> 00:07:07,760 Speaker 2: now for women and performance. So those doses were much 150 00:07:07,839 --> 00:07:10,880 Speaker 2: much higher, you know, twenty grams at some points per day, 151 00:07:10,880 --> 00:07:14,320 Speaker 2: followed by a five gram load continual dose. So I 152 00:07:14,360 --> 00:07:16,520 Speaker 2: had someone message me online and they said, I've put 153 00:07:16,560 --> 00:07:19,320 Speaker 2: on two kilos, and I said, no, it should not 154 00:07:19,400 --> 00:07:22,080 Speaker 2: do that. Like, I haven't noticed any change, and I'm 155 00:07:22,240 --> 00:07:24,200 Speaker 2: trying to get into address for the weekend, so I'm 156 00:07:24,400 --> 00:07:27,680 Speaker 2: closely monitoring my fluid status on a daily basis, and 157 00:07:27,720 --> 00:07:29,480 Speaker 2: I haven't seen any change in my body. I haven't 158 00:07:29,480 --> 00:07:31,360 Speaker 2: felt bloated or anything. And when I asked her, I 159 00:07:31,440 --> 00:07:32,960 Speaker 2: was glad I did because she said she was taking 160 00:07:33,000 --> 00:07:34,480 Speaker 2: five or ten grams a day, and I was like, 161 00:07:34,520 --> 00:07:36,760 Speaker 2: oh no, no, no, no, no, that's way too much. Just 162 00:07:36,800 --> 00:07:39,200 Speaker 2: three grams a day is clinically proven to yield these 163 00:07:39,240 --> 00:07:42,760 Speaker 2: cognitive benefits, which is really just very low. Like I 164 00:07:42,800 --> 00:07:44,720 Speaker 2: had someone else tell me that they have stomach distress 165 00:07:44,800 --> 00:07:47,600 Speaker 2: from it, and I actually question that, Like in all 166 00:07:47,640 --> 00:07:49,600 Speaker 2: my years of working with people, it should not cause 167 00:07:49,600 --> 00:07:53,200 Speaker 2: stomach distress. There is nothing in that substance that should 168 00:07:53,200 --> 00:07:55,560 Speaker 2: cause issues, and we'll talk about quality in a minute, 169 00:07:55,800 --> 00:07:58,520 Speaker 2: you know, and using our own product, which is Career Pure, 170 00:07:58,600 --> 00:08:00,840 Speaker 2: which is one of the strongest types of creation and 171 00:08:01,080 --> 00:08:03,880 Speaker 2: because it's German sourced. Leanne'll talk about that in a minute. 172 00:08:04,080 --> 00:08:07,120 Speaker 2: But there should be no stomach problems from it. If 173 00:08:07,160 --> 00:08:09,320 Speaker 2: you're having stomach promitts from it, I would argue that 174 00:08:09,680 --> 00:08:13,160 Speaker 2: it's been consumed in a form with other foods that 175 00:08:13,200 --> 00:08:15,040 Speaker 2: might be giving you stomach distress. So if you're putting 176 00:08:15,040 --> 00:08:17,320 Speaker 2: it in smoothies and things, or if you're not using 177 00:08:17,360 --> 00:08:20,280 Speaker 2: our brand designed by dietitians, you know, if you're using 178 00:08:20,280 --> 00:08:23,280 Speaker 2: products that have different types of sweetness or additives, possibly, 179 00:08:23,720 --> 00:08:26,360 Speaker 2: but certainly in the mix that Leanne and I have formulated, 180 00:08:26,400 --> 00:08:29,560 Speaker 2: there is no reason that any of those should be 181 00:08:29,560 --> 00:08:32,840 Speaker 2: giving any level of stomach discomfort because it's just nothing 182 00:08:32,880 --> 00:08:35,559 Speaker 2: really in it. It's just very simple. It's mostly water, 183 00:08:36,160 --> 00:08:39,200 Speaker 2: and the pure substance is not associated with any form 184 00:08:39,240 --> 00:08:42,559 Speaker 2: of abdominal distress. So I would be questioning what else 185 00:08:42,600 --> 00:08:44,760 Speaker 2: you're eating if you feel that it's affecting you. I've 186 00:08:44,800 --> 00:08:48,800 Speaker 2: only felt no issues whatsoever with it. And then so 187 00:08:49,040 --> 00:08:50,720 Speaker 2: the other questions that are coming up a lot, is 188 00:08:50,720 --> 00:08:54,280 Speaker 2: when should you take it now? Really, it doesn't actually 189 00:08:54,320 --> 00:08:56,560 Speaker 2: matter because a lot of what we're trying to achieve 190 00:08:56,600 --> 00:08:59,240 Speaker 2: is getting rid of the brain frog, improvement in mood, 191 00:08:59,280 --> 00:09:02,360 Speaker 2: cognitive function. Myself, if I'm going to the gym, because 192 00:09:02,400 --> 00:09:03,760 Speaker 2: I like to take it with a lot of water, 193 00:09:04,280 --> 00:09:05,800 Speaker 2: I will put it in my drink bottle at the 194 00:09:05,840 --> 00:09:07,720 Speaker 2: gym because I'll be drinking a lot then and I 195 00:09:07,720 --> 00:09:10,520 Speaker 2: find it really refreshing. But if I haven't gone to 196 00:09:10,559 --> 00:09:12,880 Speaker 2: the gym, I'll have it usually through the morning, similar 197 00:09:12,920 --> 00:09:15,880 Speaker 2: to a coffee, or if I haven't, like I'm having 198 00:09:15,920 --> 00:09:19,360 Speaker 2: it today, we're recording at eleven or in the afternoon 199 00:09:19,400 --> 00:09:22,199 Speaker 2: again when you're having that kind of afternoon lull. And 200 00:09:22,280 --> 00:09:24,160 Speaker 2: I'm going to talk about protein water later and my 201 00:09:24,200 --> 00:09:26,280 Speaker 2: concern with how people consume it. But in the case 202 00:09:26,320 --> 00:09:28,800 Speaker 2: of this drink, I have no concern with people drinking 203 00:09:28,840 --> 00:09:31,840 Speaker 2: it over a relatively long period of time. It's very 204 00:09:31,840 --> 00:09:33,880 Speaker 2: low calorie, there's very little in it. If you sip 205 00:09:33,920 --> 00:09:36,440 Speaker 2: it over several hours, I don't have any course for concern, 206 00:09:36,520 --> 00:09:36,760 Speaker 2: do you. 207 00:09:37,480 --> 00:09:40,480 Speaker 1: I prefer my clients to drink it relatively quickly, not 208 00:09:40,520 --> 00:09:43,319 Speaker 1: over the course of a few hours, just because creatine settles, right. 209 00:09:43,360 --> 00:09:46,440 Speaker 1: We know that creatine isn't something that completely dissolves, so 210 00:09:46,559 --> 00:09:48,280 Speaker 1: you may find that if you're sipping on it over 211 00:09:48,320 --> 00:09:49,800 Speaker 1: the course of an hour, you're going to find some 212 00:09:49,880 --> 00:09:52,280 Speaker 1: white sediment in the bottom of your cup. That's the 213 00:09:52,360 --> 00:09:54,600 Speaker 1: creating And we really need you to get in all 214 00:09:54,640 --> 00:09:56,720 Speaker 1: three grams of the dough. So the minimum dose to 215 00:09:56,720 --> 00:09:59,560 Speaker 1: how a clinical effect is three grams. There is a 216 00:09:59,559 --> 00:10:02,520 Speaker 1: smaller out of emerging research, very small that if you're 217 00:10:02,559 --> 00:10:05,959 Speaker 1: going through menopause or postmenopause, you may benefit from a 218 00:10:05,960 --> 00:10:09,359 Speaker 1: little bit higher dose, such as five grams of creatine. 219 00:10:09,400 --> 00:10:11,480 Speaker 1: But I would always start at three and then taper 220 00:10:11,600 --> 00:10:13,520 Speaker 1: up to five if you feel like you need it 221 00:10:13,600 --> 00:10:16,440 Speaker 1: more so for the cognitive benefits basically, So that's the 222 00:10:16,480 --> 00:10:19,320 Speaker 1: only reason I would say to drink it relatively quicker, 223 00:10:19,640 --> 00:10:21,760 Speaker 1: or each time you have give it a good stove, 224 00:10:21,920 --> 00:10:24,280 Speaker 1: give a little wiz with your hand whizzer, because it 225 00:10:24,320 --> 00:10:26,199 Speaker 1: does tend to settle on the bottom, and if you're 226 00:10:26,400 --> 00:10:28,520 Speaker 1: then just chucking that out, you're actually losing some of 227 00:10:28,559 --> 00:10:31,160 Speaker 1: that creatine. That's the only concern I would have. If not, 228 00:10:31,240 --> 00:10:33,199 Speaker 1: I don't really mind how long it takes you to drink, 229 00:10:33,320 --> 00:10:35,360 Speaker 1: but make sure whatever sediments on the bottom, you are 230 00:10:35,400 --> 00:10:37,199 Speaker 1: just adding a dash more water and trying to get 231 00:10:37,240 --> 00:10:40,280 Speaker 1: that down because if not, you're just losing that valuable creatine. 232 00:10:40,520 --> 00:10:42,720 Speaker 2: Yeah, it's a good point. So because what I do, 233 00:10:42,880 --> 00:10:45,440 Speaker 2: I like things really cold, so I continually add ice 234 00:10:45,480 --> 00:10:47,920 Speaker 2: and water and keep mixing it. So that's just naturally 235 00:10:47,920 --> 00:10:50,120 Speaker 2: how I drink something like that. What I would say 236 00:10:50,120 --> 00:10:52,520 Speaker 2: is which type is right for you. So if you 237 00:10:52,559 --> 00:10:55,440 Speaker 2: are someone who doesn't like sweet drinks, you don't drink 238 00:10:55,720 --> 00:10:58,360 Speaker 2: ever soft drink or flavored drinks. You struggle with water, 239 00:10:58,440 --> 00:11:00,560 Speaker 2: I would say you're best to get pure and add 240 00:11:00,600 --> 00:11:02,720 Speaker 2: it to something else. So add it to you smoothie 241 00:11:02,720 --> 00:11:04,760 Speaker 2: in the morning, add it to your breakfast bowl, because 242 00:11:04,760 --> 00:11:07,840 Speaker 2: then it won't be effort to drink it. I find 243 00:11:08,120 --> 00:11:09,960 Speaker 2: because I probably need to drink more water, it's a 244 00:11:09,960 --> 00:11:12,199 Speaker 2: good way for me to increase water intake. So if 245 00:11:12,200 --> 00:11:14,280 Speaker 2: you either are used to having a water bottle on 246 00:11:14,320 --> 00:11:16,280 Speaker 2: your desk it or need to drink more water and 247 00:11:16,360 --> 00:11:18,360 Speaker 2: quite like something sweet. So I've got a client of 248 00:11:18,360 --> 00:11:20,720 Speaker 2: mine who loves I'm sure she wouldn't mind if I 249 00:11:20,720 --> 00:11:23,760 Speaker 2: said it. She feels she's addicted to v like We've 250 00:11:23,800 --> 00:11:26,960 Speaker 2: tried several interventions to get off the V. She's tried 251 00:11:26,960 --> 00:11:28,920 Speaker 2: the iced coffee is like, she just loves it, and 252 00:11:28,960 --> 00:11:30,920 Speaker 2: she's got a really stressful job and it really she 253 00:11:30,920 --> 00:11:33,160 Speaker 2: doesn't drink a lot of coffee, so it's her little thing. 254 00:11:33,440 --> 00:11:34,880 Speaker 2: But she's been trying to get off it because of 255 00:11:34,920 --> 00:11:38,959 Speaker 2: the growing data on gut issues and energy drinks. Anyway, 256 00:11:39,120 --> 00:11:42,080 Speaker 2: for her, a swap to a flavored form like Our 257 00:11:42,160 --> 00:11:45,719 Speaker 2: Vitality or Our energy's smart because if she's able to 258 00:11:45,760 --> 00:11:47,640 Speaker 2: swap that four a diet soft drink or a V 259 00:11:47,840 --> 00:11:51,040 Speaker 2: that's a massive win for her nutrition. But it depends 260 00:11:51,040 --> 00:11:52,559 Speaker 2: what kind of person you are, each to their own. 261 00:11:52,720 --> 00:11:55,520 Speaker 2: I have many friends I'll shout out to Michelle Tapower, 262 00:11:55,679 --> 00:11:57,520 Speaker 2: who won't mind me mentioning her name and her brand 263 00:11:57,559 --> 00:12:01,200 Speaker 2: not Stationary. She doesn't like flavored drink, so she loves 264 00:12:01,280 --> 00:12:04,120 Speaker 2: pure because she has smoothies in the morning or protein shakes, 265 00:12:04,160 --> 00:12:06,560 Speaker 2: and she was just not keen to have any kind 266 00:12:06,559 --> 00:12:08,920 Speaker 2: of flavored drink. So I think it's more if you're 267 00:12:08,920 --> 00:12:11,600 Speaker 2: a person who likes flavored drinks or not, go for 268 00:12:11,760 --> 00:12:14,480 Speaker 2: Energy or Vitality. But if you're someone who prefers just 269 00:12:14,559 --> 00:12:17,240 Speaker 2: a smoothie or shake or breakfast bowl added into that. 270 00:12:18,000 --> 00:12:18,720 Speaker 1: Yeah, give it a go. 271 00:12:19,040 --> 00:12:23,000 Speaker 2: Like I think my common observation of women, we work 272 00:12:23,040 --> 00:12:25,920 Speaker 2: with women, we are women of these ages, we are 273 00:12:26,000 --> 00:12:29,720 Speaker 2: juggling kids, businesses like we know, we get it. I 274 00:12:29,720 --> 00:12:31,680 Speaker 2: think we're just looking for anything to make us feel 275 00:12:31,679 --> 00:12:35,480 Speaker 2: a little bit better and for me nutritionally, if that 276 00:12:35,760 --> 00:12:39,120 Speaker 2: is a substance that has a growing evidence space for it, 277 00:12:39,160 --> 00:12:41,280 Speaker 2: that's going to be a million times better than a 278 00:12:41,320 --> 00:12:44,120 Speaker 2: soft drink, some chocolate and all the other things we 279 00:12:44,200 --> 00:12:46,320 Speaker 2: grab for when we're looking for an energy hit. So 280 00:12:46,400 --> 00:12:48,839 Speaker 2: I think it's just well worth a go. And the 281 00:12:48,920 --> 00:12:52,400 Speaker 2: reason that designed by dieticians is superior is that we 282 00:12:52,520 --> 00:12:56,040 Speaker 2: have really invested in creer Pure, which is the German creatan, 283 00:12:56,520 --> 00:12:59,600 Speaker 2: which is you talk about how it's better because you're 284 00:12:59,720 --> 00:13:00,959 Speaker 2: more cross the science of it. 285 00:13:01,400 --> 00:13:03,680 Speaker 1: So you can get creatine basically throughout the words. You 286 00:13:03,679 --> 00:13:05,440 Speaker 1: can source it from two places. You can source it 287 00:13:05,440 --> 00:13:07,440 Speaker 1: from China and you can source it from Germany. So 288 00:13:07,480 --> 00:13:10,239 Speaker 1: our brand is sourced from Germany and the German creatine 289 00:13:10,280 --> 00:13:13,280 Speaker 1: is create Pure. If you see create Pure on the label, 290 00:13:13,320 --> 00:13:15,800 Speaker 1: it's been sourced from Germany and it's ninety nine point 291 00:13:16,000 --> 00:13:19,880 Speaker 1: nine percent purity. Now, most brands, because it's far cheaper 292 00:13:20,080 --> 00:13:22,280 Speaker 1: and it's also mixed and cup with other things, will 293 00:13:22,280 --> 00:13:25,280 Speaker 1: source their creatine from China. Now, if a brand doesn't 294 00:13:25,280 --> 00:13:27,120 Speaker 1: say where it's from, even if they say it's one 295 00:13:27,160 --> 00:13:30,480 Speaker 1: hundred percent creating monohydrate, Susie's laughing at me. I'm very 296 00:13:30,480 --> 00:13:32,960 Speaker 1: passionate about this in case you guys could tell it's 297 00:13:33,160 --> 00:13:39,000 Speaker 1: cut with other things like this, and it's also the 298 00:13:39,120 --> 00:13:42,439 Speaker 1: Chinese creatine as also, doctor Cecims talks about this. It's 299 00:13:42,440 --> 00:13:44,360 Speaker 1: been acid washed as well. She was talking about it 300 00:13:44,400 --> 00:13:49,200 Speaker 1: on the Hovemann podcast, very very reputable nutrition sclientists. It's 301 00:13:49,280 --> 00:13:52,400 Speaker 1: they both swear by you only take German creating. The 302 00:13:52,480 --> 00:13:55,240 Speaker 1: Chinese creating is not pure. It's not good. You don't 303 00:13:55,240 --> 00:13:57,680 Speaker 1: know what's in there, and that's why so many people. 304 00:13:57,520 --> 00:14:01,079 Speaker 2: And it's also associated with some gut discomtred percent. 305 00:14:01,160 --> 00:14:03,160 Speaker 1: So if the brand hasn't said where it's from, it's 306 00:14:03,160 --> 00:14:06,280 Speaker 1: from China. I can promise you that because German creating 307 00:14:06,400 --> 00:14:09,960 Speaker 1: create pure is so much more expensive that if a 308 00:14:10,000 --> 00:14:12,680 Speaker 1: brand is sourcing it from Germany, they will tell you. 309 00:14:12,720 --> 00:14:15,080 Speaker 1: It will have creer pure written all over the label. 310 00:14:15,200 --> 00:14:17,800 Speaker 1: It will say German source like Susie and Als does 311 00:14:17,840 --> 00:14:20,200 Speaker 1: all over the label and the brand will be proud 312 00:14:20,240 --> 00:14:22,520 Speaker 1: to say that. If the brand doesn't say where it's from, 313 00:14:22,760 --> 00:14:26,400 Speaker 1: or it just says one hundred percent creatine monohydrate, that's cool, 314 00:14:26,640 --> 00:14:28,960 Speaker 1: but it's still not from Germany. It needs to say 315 00:14:29,000 --> 00:14:32,640 Speaker 1: either source from Germany or have the Creer Pure logo 316 00:14:32,800 --> 00:14:35,160 Speaker 1: on the packet to ensure that it is the highest 317 00:14:35,200 --> 00:14:37,640 Speaker 1: purity in the world, and you can actually notice the difference. 318 00:14:37,800 --> 00:14:40,400 Speaker 1: I didn't really understand this until I really deep dived 319 00:14:40,440 --> 00:14:42,840 Speaker 1: into creatine. I was just buying what I thought was 320 00:14:43,160 --> 00:14:45,200 Speaker 1: the best creatine. I was buying a brand that said 321 00:14:45,240 --> 00:14:48,040 Speaker 1: one hundred percent creatine monohydrate on the label, thinking that 322 00:14:48,040 --> 00:14:50,600 Speaker 1: that was top quality, and not understanding that it was 323 00:14:50,640 --> 00:14:53,480 Speaker 1: still sourced from China. And then once I learned about 324 00:14:53,520 --> 00:14:56,160 Speaker 1: create Pure and I just bought Creer Pure, I compared 325 00:14:56,240 --> 00:14:58,240 Speaker 1: both of the different textures. You can actually notice the 326 00:14:58,280 --> 00:15:00,640 Speaker 1: texture difference, and then I also notice it from a 327 00:15:00,680 --> 00:15:03,400 Speaker 1: bloating perspective as well, So it's really important that you 328 00:15:03,440 --> 00:15:05,480 Speaker 1: source it from Germany as well. Now I've got a 329 00:15:05,520 --> 00:15:08,520 Speaker 1: couple more points. One quickly, just in terms of creating 330 00:15:08,600 --> 00:15:11,760 Speaker 1: is a supplement, So We don't really recommend supplements unless 331 00:15:11,760 --> 00:15:14,760 Speaker 1: you're a healthy individual. If you do have some medical conditions, 332 00:15:14,760 --> 00:15:17,640 Speaker 1: if you are taking different types of medication, absolutely touch 333 00:15:17,680 --> 00:15:20,200 Speaker 1: base with your dietician or your doctor and just make 334 00:15:20,240 --> 00:15:23,400 Speaker 1: sure that that's appropriate for you, particularly if you are pregnant, 335 00:15:23,440 --> 00:15:26,280 Speaker 1: you are breastfeeding, you have different types of medical conditions, 336 00:15:26,360 --> 00:15:29,160 Speaker 1: make sure you check with your medical professional. The other 337 00:15:29,200 --> 00:15:31,360 Speaker 1: thing is that pure. We get a lot of questions 338 00:15:31,440 --> 00:15:34,320 Speaker 1: because it's unflavored. Can you just take it by itself 339 00:15:34,360 --> 00:15:39,560 Speaker 1: in water? It's unflavored, but I wouldn't necessarily say it's flavorless, Susie, 340 00:15:39,600 --> 00:15:41,840 Speaker 1: So I wouldn't. I personally wouldn't take it in water 341 00:15:41,920 --> 00:15:43,880 Speaker 1: because I'm kind of like, oh, it doesn't to me 342 00:15:44,000 --> 00:15:46,400 Speaker 1: taste that good. I would be adding it into my 343 00:15:46,480 --> 00:15:50,000 Speaker 1: overnight odes smoothie. Just have it without nourish protein powder. 344 00:15:50,040 --> 00:15:52,840 Speaker 1: That's how I would take the pure, unflavored version of it. 345 00:15:53,080 --> 00:15:55,200 Speaker 1: You can add it into your tea and coffee. We've 346 00:15:55,200 --> 00:15:57,480 Speaker 1: had a lot of emails from women asking if they 347 00:15:57,520 --> 00:16:00,760 Speaker 1: can add it into their hot drinks. Hot or warm, yes, 348 00:16:00,960 --> 00:16:03,040 Speaker 1: not boiling, So make sure you're not adding it into 349 00:16:03,160 --> 00:16:06,440 Speaker 1: boiling liquid or fluid, but warm or sort of like 350 00:16:06,560 --> 00:16:09,640 Speaker 1: more room temperature is completely fine. And the last thing 351 00:16:09,680 --> 00:16:11,800 Speaker 1: is I'll come back to your point about timing, Susie. 352 00:16:12,200 --> 00:16:14,480 Speaker 1: So the most important thing with creatine is that you 353 00:16:14,520 --> 00:16:18,000 Speaker 1: need to take it daily because females don't retain it. 354 00:16:18,000 --> 00:16:21,040 Speaker 1: It needs to be taken consistently on a daily basis. 355 00:16:21,040 --> 00:16:23,720 Speaker 1: If you're just going to sporadically take it two three 356 00:16:23,720 --> 00:16:26,240 Speaker 1: times a week whenever you remember, sometimes for a couple 357 00:16:26,240 --> 00:16:28,480 Speaker 1: of days, sometimes forget for a few days, you will 358 00:16:28,480 --> 00:16:32,000 Speaker 1: not get the full benefits from actually supplementing with creatines. 359 00:16:32,000 --> 00:16:34,440 Speaker 1: If you're going to take it, you absolutely need to 360 00:16:34,480 --> 00:16:36,680 Speaker 1: be consistent about it. Try to take it at the 361 00:16:36,680 --> 00:16:39,400 Speaker 1: same time each day, so you're getting that regular supply 362 00:16:39,520 --> 00:16:41,760 Speaker 1: into the body, You're getting the regular benefits from the 363 00:16:41,840 --> 00:16:45,840 Speaker 1: energy production, the cognitive benefits, and then you're continuously retopping 364 00:16:45,920 --> 00:16:48,120 Speaker 1: that up at a similar time most days. The timing 365 00:16:48,160 --> 00:16:50,240 Speaker 1: doesn't so much matter. You just need to take it 366 00:16:50,280 --> 00:16:53,760 Speaker 1: each day if you are looking for the exercise boost 367 00:16:53,880 --> 00:16:57,320 Speaker 1: alongside the brain and cognitive boost. There is a small 368 00:16:57,320 --> 00:17:00,000 Speaker 1: amount of research that says that creatine is better up 369 00:17:00,120 --> 00:17:02,320 Speaker 1: taken with a one as to one ratio of carbs 370 00:17:02,320 --> 00:17:04,600 Speaker 1: and protein. The best way to do that is to 371 00:17:04,600 --> 00:17:07,160 Speaker 1: take your creatine with a meal. So go to the gym, 372 00:17:07,240 --> 00:17:09,560 Speaker 1: do your training session, come back, have your breakfast, your 373 00:17:09,600 --> 00:17:11,840 Speaker 1: lunch or your dinner, have your main meal and take 374 00:17:11,880 --> 00:17:14,080 Speaker 1: your creatine after that. That's a good way to have it. 375 00:17:14,320 --> 00:17:16,679 Speaker 1: Or come back and have a protein shake creatine inside 376 00:17:16,680 --> 00:17:18,679 Speaker 1: it and have a banana or something that'll do the 377 00:17:18,720 --> 00:17:21,600 Speaker 1: same sort of benefit. That's really only if you're looking 378 00:17:21,640 --> 00:17:24,440 Speaker 1: for some of those hashtag gains in the gym, which 379 00:17:24,440 --> 00:17:26,879 Speaker 1: we know that creatine is really great in terms of 380 00:17:26,920 --> 00:17:29,600 Speaker 1: providing as well, particularly for females. That's one of the 381 00:17:29,680 --> 00:17:32,080 Speaker 1: biggest questions we get, isn't it so far? Yeah? 382 00:17:32,119 --> 00:17:33,720 Speaker 2: I like the one about the hot drinks. I actually 383 00:17:33,720 --> 00:17:36,520 Speaker 2: didn't know that. So you're here educating me all the time. 384 00:17:36,520 --> 00:17:39,280 Speaker 2: I'll put that down for my professional development, lean But 385 00:17:39,320 --> 00:17:41,720 Speaker 2: what I will say is that, you know, when it 386 00:17:41,760 --> 00:17:45,359 Speaker 2: comes to supplements, this is really important. You have to 387 00:17:45,400 --> 00:17:48,600 Speaker 2: get supplements from people who are qualified to be developing them, 388 00:17:49,040 --> 00:17:50,560 Speaker 2: and Leanne and I are on a bit of a 389 00:17:50,680 --> 00:17:53,080 Speaker 2: crusade to bring some credibility to wellness. You know, this 390 00:17:53,119 --> 00:17:55,040 Speaker 2: has all been in the media recently because of the 391 00:17:55,080 --> 00:17:58,640 Speaker 2: Bell Gibson It's not a documentary. It's a series, Isn't 392 00:17:58,640 --> 00:18:01,439 Speaker 2: an Apple Side of Vinego? Which I'm really enjoying actually, just 393 00:18:01,440 --> 00:18:03,440 Speaker 2: to such a reminder that there are so many people 394 00:18:03,480 --> 00:18:07,200 Speaker 2: out there who are not qualified to be delivering personalized 395 00:18:07,240 --> 00:18:10,240 Speaker 2: nutrition information. And they may be famous, they may be 396 00:18:10,359 --> 00:18:14,159 Speaker 2: very beautiful, they may talk the talk, but if they 397 00:18:14,160 --> 00:18:16,399 Speaker 2: don't have a science degree, don't buy their supplements. And 398 00:18:16,440 --> 00:18:19,480 Speaker 2: I feel really strongly about that because our work is 399 00:18:19,480 --> 00:18:22,000 Speaker 2: evidence based. We do a lot of research to make 400 00:18:22,000 --> 00:18:25,480 Speaker 2: sure that we have a reason for everything that we design, 401 00:18:25,840 --> 00:18:27,720 Speaker 2: and we just don't want you to waste your money 402 00:18:27,760 --> 00:18:29,640 Speaker 2: and make sure that if you are spending your heart 403 00:18:29,680 --> 00:18:32,600 Speaker 2: earned on supplement products to help you feel and look better, 404 00:18:33,000 --> 00:18:35,719 Speaker 2: that you're actually getting what you pay for. So buyer beware, 405 00:18:35,800 --> 00:18:38,280 Speaker 2: and yeah, make sure it's credible whenever you're spending your 406 00:18:38,280 --> 00:18:40,359 Speaker 2: money on it. All rightly, and well, I've got some 407 00:18:40,400 --> 00:18:42,520 Speaker 2: new research to talk about which our listeners are going 408 00:18:42,600 --> 00:18:45,280 Speaker 2: to love. It's from our good Well i'll say good 409 00:18:45,320 --> 00:18:46,760 Speaker 2: friend because I'd like to be friends with her. But 410 00:18:47,280 --> 00:18:51,120 Speaker 2: Mary Fair Harbert, who is of course the menopausal guru internationally, 411 00:18:51,520 --> 00:18:53,399 Speaker 2: and she puts up some I don't know how she 412 00:18:53,440 --> 00:18:56,600 Speaker 2: gets so much content up whilst doing her job, like 413 00:18:56,680 --> 00:18:59,560 Speaker 2: she records so many videos, like you know, she's the 414 00:18:59,600 --> 00:19:03,439 Speaker 2: doctor kid, She's amazing. But she publishes some great research 415 00:19:03,440 --> 00:19:06,080 Speaker 2: study which is really relevant to anyone who is in 416 00:19:06,119 --> 00:19:09,120 Speaker 2: their late thirties and beyond because it started to really 417 00:19:09,119 --> 00:19:12,800 Speaker 2: take a closer look at the changes in cholesterol levels 418 00:19:12,840 --> 00:19:16,080 Speaker 2: in women through the lifespan and the correlation between increasing 419 00:19:16,160 --> 00:19:19,440 Speaker 2: levels of inflammation and it being indicative of the menopause 420 00:19:19,520 --> 00:19:21,560 Speaker 2: or phase you're in. Because one thing I'm seeing a 421 00:19:21,560 --> 00:19:24,920 Speaker 2: lot of well, I always see doctors routinely do cholesterol checks. 422 00:19:24,960 --> 00:19:27,520 Speaker 2: They don't routinely do a HbA one C or glucose, 423 00:19:27,920 --> 00:19:30,240 Speaker 2: but they always seem to do cholesterol. Now I don't 424 00:19:30,320 --> 00:19:31,959 Speaker 2: I think it's just taking the box because in some 425 00:19:32,000 --> 00:19:33,640 Speaker 2: cases you'd be like, if you haven't had a history 426 00:19:33,640 --> 00:19:36,040 Speaker 2: of our cholesterol and you have a blood test every year, 427 00:19:36,080 --> 00:19:38,480 Speaker 2: you probably don't really necessarily need it. But it's just 428 00:19:38,480 --> 00:19:40,480 Speaker 2: something that's easy to do and people keep an eye 429 00:19:40,480 --> 00:19:45,200 Speaker 2: on it. But what this study is showing is that 430 00:19:45,640 --> 00:19:48,680 Speaker 2: there is a gradual increase in LDL levels, which is 431 00:19:48,720 --> 00:19:51,199 Speaker 2: indicative of the menopausal changes. So you can act and 432 00:19:51,280 --> 00:19:54,760 Speaker 2: sort of prevent or help to reduce the information that 433 00:19:54,840 --> 00:19:57,800 Speaker 2: occurs in these phases in life from dietary changes very 434 00:19:57,800 --> 00:20:00,280 Speaker 2: early in the piece, rather than waiting ti cholester rolls 435 00:20:00,320 --> 00:20:02,760 Speaker 2: really high before you do anything. Because one of the 436 00:20:02,800 --> 00:20:04,879 Speaker 2: issues I'm also having is a lot of women are 437 00:20:04,920 --> 00:20:07,720 Speaker 2: using HRT or I have had a marina put in, 438 00:20:08,080 --> 00:20:10,280 Speaker 2: and hence they're not necessarily aware what's happening with their 439 00:20:10,359 --> 00:20:13,280 Speaker 2: natural mentrual cycle. So they don't know if they're still 440 00:20:13,280 --> 00:20:15,080 Speaker 2: getting a period or not. But they've been told there's 441 00:20:15,119 --> 00:20:18,160 Speaker 2: benefits to take versions of HRT, whether it's the pill 442 00:20:18,280 --> 00:20:21,160 Speaker 2: or gels or whatever they're using, so they actually don't 443 00:20:21,200 --> 00:20:24,240 Speaker 2: even know, and that can be misleading from a blood perspective, 444 00:20:24,280 --> 00:20:25,760 Speaker 2: and you just don't know where you're up to in 445 00:20:25,840 --> 00:20:28,800 Speaker 2: terms of information. So the study is published in it 446 00:20:28,960 --> 00:20:33,320 Speaker 2: just recently, very very recently in Frontiers in Endochronology in 447 00:20:33,400 --> 00:20:36,440 Speaker 2: January this year, and it took a closer look at 448 00:20:36,520 --> 00:20:40,159 Speaker 2: the small particles, the very inflammatory low density or LDL 449 00:20:40,240 --> 00:20:44,120 Speaker 2: lipoprotein and cholesterols across the cross section of women over 450 00:20:44,160 --> 00:20:47,919 Speaker 2: two thousand, which included women twenty percent who were in 451 00:20:48,000 --> 00:20:52,360 Speaker 2: premenopause four point two percent in perimenopause, and then seventy 452 00:20:52,480 --> 00:20:56,560 Speaker 2: four percent who are actually postmenopausal. And basically, the studies 453 00:20:56,600 --> 00:21:00,400 Speaker 2: showed that the levels of Eldier cholesterol gradually increase over 454 00:21:00,440 --> 00:21:01,920 Speaker 2: those different time frames in. 455 00:21:01,840 --> 00:21:02,880 Speaker 1: A woman's life. 456 00:21:03,320 --> 00:21:05,919 Speaker 2: And why I thought that was really interesting was that 457 00:21:06,000 --> 00:21:08,119 Speaker 2: if you routinely get an annual or buy in your 458 00:21:08,119 --> 00:21:11,800 Speaker 2: blood test and you've noticed your cholesterol creeping up over time, 459 00:21:12,240 --> 00:21:14,679 Speaker 2: it's an indirect measure of the stage of menopause that 460 00:21:14,680 --> 00:21:18,280 Speaker 2: you're in. And as I said, because the general menopause 461 00:21:18,280 --> 00:21:21,159 Speaker 2: will shift is pro inflammatory in women, and this is 462 00:21:21,200 --> 00:21:24,199 Speaker 2: why so many issues come up in your late forties 463 00:21:24,200 --> 00:21:26,160 Speaker 2: and fifties, when it comes to joints, when it comes 464 00:21:26,160 --> 00:21:28,399 Speaker 2: to sleeping, when it comes to blood sugar, when it 465 00:21:28,400 --> 00:21:30,439 Speaker 2: comes to weight control, when it comes to cholesterol, and 466 00:21:30,480 --> 00:21:35,080 Speaker 2: our disease risk increases so significantly because the whole system 467 00:21:35,240 --> 00:21:38,720 Speaker 2: in our bodies is pro inflammatory. So basically the take 468 00:21:38,760 --> 00:21:42,440 Speaker 2: home message today is if you've started to notice your 469 00:21:42,680 --> 00:21:45,520 Speaker 2: LDL cholesterol creeping up, I don't care so much about 470 00:21:45,520 --> 00:21:48,960 Speaker 2: the total. Your HDL might be quite high, you might 471 00:21:48,960 --> 00:21:51,040 Speaker 2: have had a calcium score done, you've got no family 472 00:21:51,119 --> 00:21:53,520 Speaker 2: history of heart disease, you're not worried. But if it 473 00:21:53,600 --> 00:21:56,439 Speaker 2: is creeping up, it is probably then worth taking a 474 00:21:56,480 --> 00:22:00,240 Speaker 2: closer look at your estrogen levels progesterone in general, having 475 00:22:00,280 --> 00:22:04,440 Speaker 2: some specialized advice on managing the peri and menopausal period 476 00:22:04,760 --> 00:22:07,200 Speaker 2: to keep on top of it, because like all things, 477 00:22:07,240 --> 00:22:10,480 Speaker 2: it's much easier to bring down some ld or cholesterol 478 00:22:10,760 --> 00:22:12,520 Speaker 2: early in the piece. You know, you can add some 479 00:22:12,600 --> 00:22:15,360 Speaker 2: plant sterols in, we can add some walnuts, we can 480 00:22:15,640 --> 00:22:17,520 Speaker 2: reduce the animal product in your diet. There's a lot 481 00:22:17,520 --> 00:22:19,760 Speaker 2: of dietary strategies to keep on top of it before 482 00:22:19,760 --> 00:22:22,679 Speaker 2: it blows out and certainly be causing damage to the 483 00:22:22,720 --> 00:22:25,199 Speaker 2: heart over time. So I think, yeah, go back on 484 00:22:25,240 --> 00:22:27,880 Speaker 2: some old blood tests and just check and if if 485 00:22:27,920 --> 00:22:30,840 Speaker 2: your LDL isn't increasing, quite likely you're not even in 486 00:22:30,880 --> 00:22:33,760 Speaker 2: perimenopause yet. But if it's starting to creep up, it's 487 00:22:33,760 --> 00:22:36,080 Speaker 2: a sign you might want to proactively see a dietitian, 488 00:22:36,640 --> 00:22:39,680 Speaker 2: get some specialized dietary advice about it, or really look 489 00:22:39,720 --> 00:22:43,080 Speaker 2: into eating for inflammation to help reduce that process which 490 00:22:43,080 --> 00:22:45,720 Speaker 2: will naturally occur in the body. But we can certainly 491 00:22:45,720 --> 00:22:47,480 Speaker 2: be on top of it, and that's really relevant for 492 00:22:47,480 --> 00:22:50,280 Speaker 2: anyone who is using HRT or has a marina and 493 00:22:50,320 --> 00:22:51,919 Speaker 2: you just don't even know if you're still getting your 494 00:22:51,920 --> 00:22:53,560 Speaker 2: periods or not to really keep an eye on it. 495 00:22:53,600 --> 00:22:56,800 Speaker 2: So I thought it just really interesting association between LDAL 496 00:22:56,880 --> 00:22:59,760 Speaker 2: specifically and inflammation and the menopausal phases. 497 00:23:00,240 --> 00:23:02,080 Speaker 1: Yeah, I agree, and I think it's always really interesting 498 00:23:02,119 --> 00:23:03,919 Speaker 1: because I do, certainly as well, have a lot of 499 00:23:03,920 --> 00:23:06,320 Speaker 1: clients who are going through those perry and those metopaus 500 00:23:06,359 --> 00:23:08,320 Speaker 1: or years are also out the other side, and they 501 00:23:08,359 --> 00:23:12,080 Speaker 1: do report increasing cholesterol levels despite not changing anything with 502 00:23:12,119 --> 00:23:14,520 Speaker 1: their diet. And I think that's the most indicative sign 503 00:23:14,520 --> 00:23:16,639 Speaker 1: that you're reaching those menopause or years is when you 504 00:23:16,680 --> 00:23:19,960 Speaker 1: haven't really changed anything different, but your cholesterol is increasing, 505 00:23:20,000 --> 00:23:22,800 Speaker 1: You've got a lot more you know, brainfall, cognitive issues, 506 00:23:23,000 --> 00:23:25,320 Speaker 1: and then also you're experiencing a little bit of weight gain, 507 00:23:25,400 --> 00:23:28,320 Speaker 1: particularly around that you know, that abdominal area as well. 508 00:23:28,359 --> 00:23:31,360 Speaker 1: So just another really great research to kind of, I guess, 509 00:23:31,400 --> 00:23:34,320 Speaker 1: a paper that shows us what we already know clinically, 510 00:23:34,320 --> 00:23:36,359 Speaker 1: don't we were seeing this reported in our in our 511 00:23:36,400 --> 00:23:39,920 Speaker 1: female clients already. But also a really good point Susie 512 00:23:39,960 --> 00:23:42,800 Speaker 1: to actually go and proactively book in with a dietitian 513 00:23:42,800 --> 00:23:45,440 Speaker 1: because there's so much we can do from a cholesterol perspective. 514 00:23:45,520 --> 00:23:48,159 Speaker 1: There's also more research coming out about, you know, nutrition 515 00:23:48,280 --> 00:23:50,639 Speaker 1: strategies for cholesterol as well. And it's not just food, 516 00:23:50,640 --> 00:23:53,480 Speaker 1: there's some lifestyle strategies as well. So a really good 517 00:23:53,520 --> 00:23:55,520 Speaker 1: important I guess measure to just go and find a 518 00:23:55,520 --> 00:23:57,520 Speaker 1: great dietitian to book and with to just give your 519 00:23:57,560 --> 00:24:00,000 Speaker 1: diet a bit of a once over before your cholester 520 00:24:00,320 --> 00:24:02,000 Speaker 1: gets to the point where the doctor says, all right 521 00:24:02,040 --> 00:24:04,440 Speaker 1: now we need medication. All right now, this is getting 522 00:24:04,480 --> 00:24:07,479 Speaker 1: a bit dangerous. You want to catch the trend before 523 00:24:07,520 --> 00:24:10,320 Speaker 1: it kind of becomes too late, don't we. True? 524 00:24:10,320 --> 00:24:14,240 Speaker 2: True, And yeah, I think we often underestimate the power 525 00:24:14,240 --> 00:24:17,440 Speaker 2: of diet in cholesterol, and it's quite powerful. But even 526 00:24:17,480 --> 00:24:20,240 Speaker 2: just general anti inflammatory eating is imperative once you reach 527 00:24:20,359 --> 00:24:23,359 Speaker 2: those peri and menopausal years. So there's plenty of content. 528 00:24:23,440 --> 00:24:26,320 Speaker 2: We've covered it before, we'll cover it again, but being 529 00:24:26,320 --> 00:24:28,240 Speaker 2: on top of those changes and getting them early is 530 00:24:28,320 --> 00:24:30,639 Speaker 2: key in positive aging, I guess for one of a 531 00:24:30,640 --> 00:24:31,080 Speaker 2: better word. 532 00:24:31,680 --> 00:24:34,600 Speaker 1: Yeah, all right then, And our latest supermarket find is 533 00:24:34,640 --> 00:24:37,040 Speaker 1: something that my mum, Sophie was eating the other day. 534 00:24:37,080 --> 00:24:38,640 Speaker 1: She came over and helped me look after the kids, 535 00:24:38,680 --> 00:24:40,119 Speaker 1: and she said, oh, have you seen this, and she 536 00:24:40,440 --> 00:24:42,359 Speaker 1: threw it into a bowl and put some spinach and 537 00:24:42,400 --> 00:24:44,119 Speaker 1: some tomatoes and beefed it out a little bit and 538 00:24:44,160 --> 00:24:46,560 Speaker 1: it looked great, and she showed me. It's the new 539 00:24:46,640 --> 00:24:50,120 Speaker 1: subcol pouches of tuna. But they've got some additions to them. 540 00:24:50,160 --> 00:24:52,200 Speaker 1: So there's I think two or three in the range. 541 00:24:52,240 --> 00:24:54,800 Speaker 1: One of them is a red bean and quinoa one 542 00:24:55,080 --> 00:24:57,040 Speaker 1: and the one that she had, there's another lentil and 543 00:24:57,119 --> 00:24:59,440 Speaker 1: black rice one, and then I think there's another one 544 00:24:59,480 --> 00:25:01,680 Speaker 1: with a few x beans and maybe like a little 545 00:25:01,680 --> 00:25:03,280 Speaker 1: bit of chili or something in it. She had one 546 00:25:03,280 --> 00:25:05,920 Speaker 1: that was sort of like a pery pery flavor or something. 547 00:25:05,920 --> 00:25:08,359 Speaker 1: It was quite tasty. So they are pretty light, they 548 00:25:08,400 --> 00:25:11,040 Speaker 1: are great on the go lunch option, they don't need refrigeration. 549 00:25:11,240 --> 00:25:14,199 Speaker 1: They're fairly affordable, like budget wise. So the one that 550 00:25:14,200 --> 00:25:16,520 Speaker 1: we're going to do today, Susie is the lentils with 551 00:25:16,680 --> 00:25:19,920 Speaker 1: sweet corn and Thaie black rice. So at retails in 552 00:25:19,960 --> 00:25:22,680 Speaker 1: Woolworths currently for three dollars fifty for one hundred and 553 00:25:22,720 --> 00:25:24,840 Speaker 1: sixty gram pouch. And you would argue that you would 554 00:25:24,840 --> 00:25:27,399 Speaker 1: eat the whole pouch. It's only small and then per serving, 555 00:25:27,440 --> 00:25:30,160 Speaker 1: so for the full one sixty gram pouch. It's seven 556 00:25:30,280 --> 00:25:33,040 Speaker 1: hundred and seventy six kilogel, so not even two hundred 557 00:25:33,080 --> 00:25:36,719 Speaker 1: calories like they're very light. Seventeen point three grams of protein, 558 00:25:36,760 --> 00:25:39,280 Speaker 1: which is quite high protein. Two point six grams of 559 00:25:39,320 --> 00:25:42,520 Speaker 1: that with only point six of that being saturated. Two 560 00:25:42,600 --> 00:25:45,680 Speaker 1: thousand milligrams of amgis free, which is great from our tuna, 561 00:25:45,760 --> 00:25:48,639 Speaker 1: with twenty one milligrams being EPA and one hundred and 562 00:25:48,680 --> 00:25:52,320 Speaker 1: forty three milligrams being DJ. Twenty one point three grams 563 00:25:52,320 --> 00:25:56,439 Speaker 1: of carbohydrate perserve predominantly coming from the additions of the beans, 564 00:25:56,440 --> 00:25:59,720 Speaker 1: the legumes of the corn, six point nine grams of 565 00:25:59,720 --> 00:26:02,199 Speaker 1: s I think there's a very small amount added in 566 00:26:02,280 --> 00:26:05,920 Speaker 1: terms of Mediterranean vinegarrette, and the rest is just naturally occurring. 567 00:26:06,320 --> 00:26:08,879 Speaker 1: Four point four grams of dietary fiber, which is actually 568 00:26:08,960 --> 00:26:11,720 Speaker 1: quite good for like a small pouch, let's be honest. 569 00:26:12,080 --> 00:26:15,000 Speaker 1: And four hundred and eighty five milligrams of sodium. So 570 00:26:15,200 --> 00:26:17,000 Speaker 1: I quite like this, Suzia. I think they're a great 571 00:26:17,000 --> 00:26:20,080 Speaker 1: little option. They're a good option for snacklet. I wouldn't 572 00:26:20,080 --> 00:26:21,639 Speaker 1: really call this a meal. I would call it a 573 00:26:21,760 --> 00:26:24,719 Speaker 1: very light lunch option that you would add stuff to 574 00:26:24,720 --> 00:26:26,960 Speaker 1: to bulk it out, or it could be a great 575 00:26:27,000 --> 00:26:29,439 Speaker 1: little high protein, high fiber snack for a lot of 576 00:26:29,440 --> 00:26:31,960 Speaker 1: women in between meals, just to kind of get them 577 00:26:32,000 --> 00:26:35,120 Speaker 1: through a couple of hours until meal time. So looking 578 00:26:35,160 --> 00:26:38,560 Speaker 1: at the ingredients, we have got twenty five percent skip 579 00:26:38,640 --> 00:26:42,720 Speaker 1: jack tuna, followed by twenty percent Mediterranean vinegarette, which is 580 00:26:42,760 --> 00:26:46,679 Speaker 1: made up of water, sugar, vinegar, salt, garlic, sunflower oil. 581 00:26:46,880 --> 00:26:49,879 Speaker 1: Though we've got a lemon concentrate, some citric acids, herbs 582 00:26:49,880 --> 00:26:53,600 Speaker 1: and spices, thick and a natural color paprika, some green 583 00:26:53,680 --> 00:26:56,520 Speaker 1: lentles at twelve percent, Thai black rice at twelve percent, 584 00:26:56,600 --> 00:27:00,280 Speaker 1: twelve percent sweet corn, carrot, and red capsicum. So great 585 00:27:00,280 --> 00:27:03,200 Speaker 1: addition of a lot of whole food type ingredients, different 586 00:27:03,200 --> 00:27:06,200 Speaker 1: types of carbohydrates, fibers, and some plants in there as well, 587 00:27:06,200 --> 00:27:09,240 Speaker 1: which is really nice to see. So I quite like them. 588 00:27:09,520 --> 00:27:11,359 Speaker 1: I would just be hesitant to call it a lunch 589 00:27:11,359 --> 00:27:14,119 Speaker 1: option because it is very light. I would be adding 590 00:27:14,119 --> 00:27:16,520 Speaker 1: that to a bowl with perhaps a bit of feta, 591 00:27:16,600 --> 00:27:19,160 Speaker 1: bit of avocado. You could put that into a wrap. 592 00:27:19,200 --> 00:27:22,080 Speaker 1: You could add definitely some more veggie just to balk 593 00:27:22,119 --> 00:27:24,439 Speaker 1: that out, some greens, a bit of tomato, a bit 594 00:27:24,480 --> 00:27:27,280 Speaker 1: of capsicerm to really bulk that meal out a little bit, 595 00:27:27,280 --> 00:27:29,480 Speaker 1: because the volume of it is quite small. When the 596 00:27:29,560 --> 00:27:32,200 Speaker 1: calorie loaded, that is quite small too. And although it's 597 00:27:32,240 --> 00:27:35,320 Speaker 1: good protein, particularly for a snack, seventeen grams is amazing, 598 00:27:35,640 --> 00:27:38,600 Speaker 1: it's not enough protein for a meal. And again a 599 00:27:38,640 --> 00:27:40,600 Speaker 1: lot of people would think, oh, that's a great high 600 00:27:40,680 --> 00:27:43,520 Speaker 1: protein meal. We know that most women at a minimum 601 00:27:43,560 --> 00:27:47,040 Speaker 1: need twenty grams of protein per meal, ideally thirty and 602 00:27:47,080 --> 00:27:49,040 Speaker 1: if you're in a large body or you're a male 603 00:27:49,160 --> 00:27:51,080 Speaker 1: new training really hard, you might even be looking at 604 00:27:51,160 --> 00:27:54,240 Speaker 1: upwards of thirty grams potentially thirty five forty grams of 605 00:27:54,280 --> 00:27:57,280 Speaker 1: protein for me. So for me, they get to give approval. 606 00:27:57,320 --> 00:28:00,479 Speaker 1: I really like them, but I do think that careful 607 00:28:00,520 --> 00:28:02,800 Speaker 1: with how you use them, because to me, they're not 608 00:28:02,880 --> 00:28:05,080 Speaker 1: really a complete meal. They're a bit light on what 609 00:28:05,119 --> 00:28:05,600 Speaker 1: do you think. 610 00:28:06,240 --> 00:28:10,720 Speaker 2: I think they're great because when you're so busy, it's 611 00:28:10,800 --> 00:28:12,879 Speaker 2: really tricky to get protein in. Like just think of 612 00:28:12,920 --> 00:28:15,399 Speaker 2: all the things that we grab, like you grab sushi rolls, 613 00:28:15,440 --> 00:28:17,919 Speaker 2: we grab big sandwiches, like they just don't have very 614 00:28:17,960 --> 00:28:20,240 Speaker 2: much protein. So even if you use it as a 615 00:28:20,280 --> 00:28:22,679 Speaker 2: compliment just to get that protein intake in there. The 616 00:28:22,800 --> 00:28:25,080 Speaker 2: ingredients are pretty clean, the sugars are pretty good. 617 00:28:25,680 --> 00:28:26,120 Speaker 1: It's good. 618 00:28:26,280 --> 00:28:27,960 Speaker 2: You know, we liked a meal to have at least 619 00:28:27,960 --> 00:28:29,879 Speaker 2: twenty grams of protein, so it's one of the highest 620 00:28:29,880 --> 00:28:32,520 Speaker 2: out there. Easy to just chuck in a bag. Like 621 00:28:32,760 --> 00:28:34,960 Speaker 2: I've got some clients who'll go and do hikes in 622 00:28:35,040 --> 00:28:37,320 Speaker 2: camping and they'll take them quite often because it's really 623 00:28:37,320 --> 00:28:40,080 Speaker 2: tricky you want to carry like tins of tuna around. 624 00:28:40,160 --> 00:28:42,080 Speaker 2: So yeah, I think they're fantastic, and I think the 625 00:28:42,120 --> 00:28:44,960 Speaker 2: price point is awesome because like just think how much 626 00:28:44,960 --> 00:28:46,880 Speaker 2: you spend on lunch trying to get twenty grams of protein. 627 00:28:46,880 --> 00:28:49,000 Speaker 2: It's like twenty bucks here, you're looking at three or 628 00:28:49,000 --> 00:28:51,520 Speaker 2: four dollars, like really cost effective. So yeah, I'm a 629 00:28:51,520 --> 00:28:54,080 Speaker 2: big fan of them if you use them as a backup, 630 00:28:54,080 --> 00:28:57,120 Speaker 2: if you travel regularly for work, like even my regular 631 00:28:57,160 --> 00:28:59,600 Speaker 2: commuters to Sydney and Melbourne. Like you go to the 632 00:28:59,640 --> 00:29:03,080 Speaker 2: Quantus Club or the Virgin Lounge and there's hard boiled eggs, 633 00:29:03,120 --> 00:29:06,000 Speaker 2: but not much else, Like you know, there's Nutcho's, it's 634 00:29:06,000 --> 00:29:08,520 Speaker 2: often quite heavy food, whereas you can sort of get 635 00:29:08,560 --> 00:29:10,880 Speaker 2: your plate and have, you know, whatever they're offered. And 636 00:29:10,920 --> 00:29:12,720 Speaker 2: add that to it and you really have a nice 637 00:29:12,760 --> 00:29:14,720 Speaker 2: complete meal so you're not as hungry and it's really 638 00:29:14,760 --> 00:29:17,640 Speaker 2: cost effective. So big big thumbs up from me. Good find, 639 00:29:17,720 --> 00:29:20,560 Speaker 2: so be good find all rightly and well. Our final 640 00:29:20,600 --> 00:29:23,280 Speaker 2: segment of the day is a listener question that's come 641 00:29:23,520 --> 00:29:27,719 Speaker 2: from our Nutrition Couch podcast Instagram account and we do 642 00:29:28,000 --> 00:29:30,200 Speaker 2: absolutely get all our questions from there, and this is 643 00:29:30,240 --> 00:29:32,000 Speaker 2: actually one that's come up before, so I was glad 644 00:29:32,040 --> 00:29:33,719 Speaker 2: to see it again at the top of it today, 645 00:29:34,240 --> 00:29:37,240 Speaker 2: and it was a question about protein water and is 646 00:29:37,240 --> 00:29:39,920 Speaker 2: it a good choice nutritionally, And we had a little 647 00:29:39,920 --> 00:29:41,680 Speaker 2: bit of a back and forth about this because we 648 00:29:41,720 --> 00:29:43,520 Speaker 2: had a bit of a disagreement on whether we think 649 00:29:43,520 --> 00:29:46,760 Speaker 2: it's good or not. Protein waters came to the market, 650 00:29:46,800 --> 00:29:48,680 Speaker 2: I want to say five to seven years ago, and 651 00:29:48,680 --> 00:29:51,960 Speaker 2: they were really marketed towards the gym crowd, is something 652 00:29:52,000 --> 00:29:54,840 Speaker 2: that you could get your protein after training in a 653 00:29:54,880 --> 00:29:58,200 Speaker 2: sort of portion control bodel. Then they became quite popular 654 00:29:58,280 --> 00:30:01,560 Speaker 2: with anyone who'd had bariatric surgery because in the days 655 00:30:01,600 --> 00:30:06,080 Speaker 2: before GOLP medications like call Goovian Manjaro, people who really 656 00:30:06,080 --> 00:30:08,920 Speaker 2: struggled with weight would often or frequently be referred for 657 00:30:08,960 --> 00:30:11,560 Speaker 2: weight loss surgery and have a gastric sleeve or a 658 00:30:11,640 --> 00:30:16,000 Speaker 2: bypass or a lap band and then the slave luckily 659 00:30:16,160 --> 00:30:18,280 Speaker 2: or for good for the people. Now you can often 660 00:30:18,280 --> 00:30:20,960 Speaker 2: get that much better results with the GOLP drug, range 661 00:30:21,000 --> 00:30:22,840 Speaker 2: of os in peak, etc. You don't have to have 662 00:30:22,920 --> 00:30:25,800 Speaker 2: your organ taken away. So we would use a lot 663 00:30:25,800 --> 00:30:29,520 Speaker 2: of protein water because it was really difficult for those 664 00:30:29,560 --> 00:30:33,800 Speaker 2: clients to get their protein requirements in orally with solid food, 665 00:30:33,880 --> 00:30:36,800 Speaker 2: so we'd supplement the diet with protein water. Now i've 666 00:30:36,800 --> 00:30:40,480 Speaker 2: seen more recently they're really targeting mainstream. It's in supermarkets 667 00:30:40,720 --> 00:30:42,680 Speaker 2: and I certainly have clients who use it. 668 00:30:42,760 --> 00:30:43,080 Speaker 1: Now. 669 00:30:43,760 --> 00:30:46,560 Speaker 2: I don't think it's a bad product. I think that 670 00:30:46,640 --> 00:30:49,760 Speaker 2: particularly if you're vegan vegetarian you struggle with your protein, 671 00:30:49,760 --> 00:30:52,640 Speaker 2: it can be a great addition to get a good amount, 672 00:30:52,760 --> 00:30:55,160 Speaker 2: like they've got about thirty grams of protein, which is high. 673 00:30:55,800 --> 00:30:58,760 Speaker 2: I have two issues with them. The first, I find 674 00:30:58,760 --> 00:31:01,080 Speaker 2: people sip them all day. They drink it like water, 675 00:31:01,680 --> 00:31:04,320 Speaker 2: and to me, it's not water. It's got a significant 676 00:31:04,320 --> 00:31:07,240 Speaker 2: calorie load with protein. It's not like you know in 677 00:31:07,280 --> 00:31:08,760 Speaker 2: the case of our creator, and it's not like you've 678 00:31:08,800 --> 00:31:12,080 Speaker 2: got a few calories in water. It's still largely water. 679 00:31:12,520 --> 00:31:14,920 Speaker 2: This is not This is thirty grams of protein in water. 680 00:31:14,960 --> 00:31:18,240 Speaker 2: It's not insignificant. And I have an issue with the 681 00:31:18,320 --> 00:31:22,240 Speaker 2: absorption of protein like that in water. I think my 682 00:31:22,440 --> 00:31:25,600 Speaker 2: gut feeling with it, pardon the pun, is that protein 683 00:31:25,680 --> 00:31:28,480 Speaker 2: is best absorbed within a context of a meal. So 684 00:31:28,760 --> 00:31:31,320 Speaker 2: for that reason, if people are going to use it, 685 00:31:31,360 --> 00:31:34,160 Speaker 2: I want them to consume it as or with a meal, 686 00:31:34,720 --> 00:31:37,920 Speaker 2: not just sipping on it as a water. So Leanne 687 00:31:37,920 --> 00:31:40,560 Speaker 2: disagree with me a little bit. She thinks that it's 688 00:31:40,640 --> 00:31:42,520 Speaker 2: fine to sip on it, whereas I'm a little bit more. 689 00:31:42,560 --> 00:31:44,760 Speaker 2: If you're going to have it, you need to have 690 00:31:44,880 --> 00:31:47,680 Speaker 2: it as part of a meal in a controlled environment, 691 00:31:47,800 --> 00:31:50,360 Speaker 2: not sip it over the whole course of the day. 692 00:31:50,560 --> 00:31:52,280 Speaker 2: Do I think it's better than an omelet? 693 00:31:52,400 --> 00:31:52,440 Speaker 1: No? 694 00:31:53,200 --> 00:31:55,000 Speaker 2: Do I think it's better than a protein shape. No, 695 00:31:55,240 --> 00:31:57,840 Speaker 2: Because when you have a protein shake and you have 696 00:31:57,920 --> 00:32:01,360 Speaker 2: it as a complete meal or a smoothie, the nutrients 697 00:32:01,360 --> 00:32:03,840 Speaker 2: in there are going to be absorbed in a synergistic effect. 698 00:32:03,880 --> 00:32:06,920 Speaker 2: You're going to absorb the natural protein, the calcium. It's 699 00:32:06,960 --> 00:32:10,160 Speaker 2: going to be better. Whereas I argue, I don't think 700 00:32:10,200 --> 00:32:14,120 Speaker 2: protein water is as well assimilated into the body as 701 00:32:14,200 --> 00:32:16,120 Speaker 2: protein in whole natural foods. 702 00:32:16,640 --> 00:32:17,680 Speaker 1: So I think it's an option. 703 00:32:18,040 --> 00:32:21,640 Speaker 2: It can really supplement a diet, particularly for plant based individuals, 704 00:32:22,160 --> 00:32:24,000 Speaker 2: but it's never my go to, and I also think 705 00:32:24,040 --> 00:32:27,400 Speaker 2: it's quite expensive, so I use it occasionally, but it's 706 00:32:27,480 --> 00:32:30,400 Speaker 2: not my first and foremost, and certainly if people are 707 00:32:30,400 --> 00:32:32,200 Speaker 2: consuming it, I want them to consume it as a 708 00:32:32,240 --> 00:32:34,800 Speaker 2: meal with a meal, not just sipping on it as water, 709 00:32:34,920 --> 00:32:36,240 Speaker 2: because to me, it's not water. 710 00:32:36,840 --> 00:32:39,280 Speaker 1: I really don't mind them, like I think that they 711 00:32:39,360 --> 00:32:42,239 Speaker 1: have a time and a place and it's a convenient food. Now, 712 00:32:42,280 --> 00:32:43,680 Speaker 1: a lot of protein waters. I've had a lot of 713 00:32:43,680 --> 00:32:45,680 Speaker 1: clients who you know, don't have dairy, and a lot 714 00:32:45,680 --> 00:32:48,320 Speaker 1: of people don't realize that actually are based on dairy protein. 715 00:32:48,360 --> 00:32:51,240 Speaker 1: The majority of protein waters on the market are based 716 00:32:51,280 --> 00:32:53,760 Speaker 1: on way protein isolate. So if you are someone who 717 00:32:53,800 --> 00:32:56,840 Speaker 1: is vegan or you don't eat dairy, that might be 718 00:32:56,880 --> 00:32:58,480 Speaker 1: an issue for you. I don't believe there are many 719 00:32:58,560 --> 00:33:01,360 Speaker 1: vegan ones out there if you're someone who just doesn't 720 00:33:01,440 --> 00:33:03,880 Speaker 1: like the taste of dairy or I've had a lot 721 00:33:03,880 --> 00:33:06,800 Speaker 1: of clients who just don't like milky things, like they're 722 00:33:06,840 --> 00:33:09,480 Speaker 1: just like I don't like milky things. They might have 723 00:33:09,520 --> 00:33:12,040 Speaker 1: something like that, But again it's more for convenience. It's 724 00:33:12,040 --> 00:33:15,320 Speaker 1: never something that SUSI I would write into a meal plan, right. 725 00:33:15,360 --> 00:33:17,680 Speaker 1: But if we've got a client and they're traveling and 726 00:33:17,680 --> 00:33:20,479 Speaker 1: they're going on a really long car trip, or you know, 727 00:33:20,560 --> 00:33:22,960 Speaker 1: they're training pretty heavy at the gym and they're going 728 00:33:23,000 --> 00:33:26,160 Speaker 1: from gym directly to work, and you know they're going 729 00:33:26,240 --> 00:33:28,280 Speaker 1: to take a banana and a coffee with them, and 730 00:33:28,360 --> 00:33:29,960 Speaker 1: you know, sep on a protein water to get that 731 00:33:30,000 --> 00:33:32,840 Speaker 1: protein in post gym because they don't like a you know, 732 00:33:32,880 --> 00:33:35,920 Speaker 1: a protein shake. For whatever reason, it can work, but 733 00:33:35,920 --> 00:33:38,520 Speaker 1: for me, it's more of a convenience option. It's also 734 00:33:38,560 --> 00:33:40,920 Speaker 1: not inexpensive, like I think a bottle of protein water 735 00:33:40,960 --> 00:33:43,280 Speaker 1: is a good few dollars, Like you're probably playing similar 736 00:33:43,320 --> 00:33:45,320 Speaker 1: cost to a coffee, So it's not something that I 737 00:33:45,360 --> 00:33:47,360 Speaker 1: would think that a lot of people could afford to 738 00:33:47,440 --> 00:33:50,680 Speaker 1: buy regularly anyway. To me, it really is just a 739 00:33:51,160 --> 00:33:53,720 Speaker 1: one off kind of convenience option. If you're traveling, if 740 00:33:53,760 --> 00:33:55,680 Speaker 1: you're on the run, if you're caught out, you're at 741 00:33:55,720 --> 00:33:57,840 Speaker 1: the supermarket, you just want a bit of a protein hit. 742 00:33:58,120 --> 00:34:00,080 Speaker 1: Like to me, I would go more for like a 743 00:34:00,080 --> 00:34:02,239 Speaker 1: protein yogat in a pounch or I would grab like 744 00:34:02,440 --> 00:34:04,520 Speaker 1: a couple of two to sushi rolls or something like that. 745 00:34:04,560 --> 00:34:06,280 Speaker 1: Like like you, I would prefer to get it more 746 00:34:06,280 --> 00:34:08,759 Speaker 1: in a whole food source. But I'm not against them. 747 00:34:08,840 --> 00:34:11,239 Speaker 1: I just don't think that it's something that we regularly 748 00:34:11,280 --> 00:34:14,920 Speaker 1: need to be necessarily taking in. But yeah, I'm definitely 749 00:34:14,960 --> 00:34:17,200 Speaker 1: not against them. I have certainly had clients who like them, 750 00:34:17,200 --> 00:34:20,279 Speaker 1: who do use them, but they're not inexpensive, put it 751 00:34:20,280 --> 00:34:21,919 Speaker 1: that way. So I think it's each to their own. 752 00:34:21,960 --> 00:34:24,560 Speaker 1: I don't have anything against them. And like you said, SUSI, 753 00:34:24,560 --> 00:34:25,600 Speaker 1: if you want to use it as a bit of 754 00:34:25,640 --> 00:34:27,759 Speaker 1: a protein hit, it is good to have that kind 755 00:34:27,800 --> 00:34:29,920 Speaker 1: of not all at once, like sculling it, but you know, 756 00:34:30,040 --> 00:34:32,520 Speaker 1: in a sort of you know, twenty thirty minutes, as 757 00:34:32,560 --> 00:34:34,239 Speaker 1: you would a meal or as you would take a 758 00:34:34,239 --> 00:34:37,040 Speaker 1: protein yogurt to get that regular hit of protein in 759 00:34:37,120 --> 00:34:39,399 Speaker 1: throughout the body. Because we do want those regular hits 760 00:34:39,400 --> 00:34:42,200 Speaker 1: of protein regularly throughout the day. We don't want that 761 00:34:42,280 --> 00:34:44,520 Speaker 1: kind of protein being sipped on all throughout the day, 762 00:34:44,600 --> 00:34:46,839 Speaker 1: like you said, So I think it is it's a 763 00:34:46,920 --> 00:34:49,560 Speaker 1: it's an interesting question but I don't really have anything 764 00:34:49,640 --> 00:34:52,120 Speaker 1: against it, I just don't personally use them a lot. 765 00:34:52,160 --> 00:34:55,000 Speaker 1: Put it that way, true, I agree. Well, that brings 766 00:34:55,040 --> 00:34:57,320 Speaker 1: us to the end of the Nutrition Couch. Another exciting 767 00:34:57,360 --> 00:34:59,360 Speaker 1: podcast for the week, Susie. We always think we've got 768 00:34:59,400 --> 00:35:01,239 Speaker 1: nothing else to talk talk about, and yet you know, 769 00:35:01,320 --> 00:35:03,879 Speaker 1: we seem to find something every single week. So thank 770 00:35:03,920 --> 00:35:06,200 Speaker 1: you for your support. We appreciate it. And if you 771 00:35:06,239 --> 00:35:08,560 Speaker 1: are wanting to check out our range of creatine products, 772 00:35:08,560 --> 00:35:12,080 Speaker 1: our functional hot chocolates, and also our brilliant protein powder, 773 00:35:12,120 --> 00:35:13,960 Speaker 1: the best tasting protein on the market. We are a 774 00:35:13,960 --> 00:35:16,120 Speaker 1: little biased, but that's what we think. Check out our 775 00:35:16,120 --> 00:35:19,160 Speaker 1: supplements at design Bydietitians dot com. Thank you for your 776 00:35:19,200 --> 00:35:21,320 Speaker 1: support and we will catch you in next week's podcast. 777 00:35:21,520 --> 00:35:30,880 Speaker 2: Have a great week.