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Speaker 1: Hi, I'm Leanne Wood and I'm Susie Burrow and welcome

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Speaker 1: to The Nutrition Catch, a weekly podcast from two of

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Speaker 1: Austraia's leading dietitians, bringing you everything that is new in

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

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Speaker 1: Nutrition Catch. Today we're chatting about food labels and the

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Speaker 1: health Star rating. Is this the best way to identify

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Speaker 1: the healthiest supermarket foods? Susie and I chat about what

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Speaker 1: to check for when we're looking at our food labels,

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Speaker 1: and we also look at a client case study where

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Speaker 1: we talk about pcos. What does the research say when

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Speaker 1: it comes to eating the right thing if you have PCOS? Now,

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Speaker 1: our product review of the week is some delicious plant

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Speaker 1: based supermarket cookies, but are they too tasty to actually

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Speaker 1: be help you? And our listener question is on vitamin

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Speaker 1: B twelve. What are some of the signs and symptoms

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Speaker 1: that you may be low or have a vitamin B

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Speaker 1: twelve deficiency? But Susie today to get us started, what

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Speaker 1: has been cooking in your kitchen this week?

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Speaker 2: Will Yeanne? I think the thing that's doing best for

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Speaker 2: me on socially is baked goods filled with them. So

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Speaker 2: I've been doing a lot of cookies with carrots and

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Speaker 2: zucchini and pumpkin breads, and also getting ready for Halloween.

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Speaker 2: But it's also that time where we start to entertain

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Speaker 2: a lot of Sydney's opening up and across Australia really

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Speaker 2: opening up as we pursue vaccination rates and it's getting

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Speaker 2: to entertaining seasons. So I've started to be doing shoots

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Speaker 2: for platters. So I love a platter, and as we've

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Speaker 2: mentioned before, we are going to do a whole episode

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Speaker 2: on how to create a healthier platter, So I've been

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Speaker 2: photographing a lot of those. So it's a nice time

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Speaker 2: of year when we're getting into seafood and celebration and

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Speaker 2: Halloween and all those things. But there's always plenty of

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Speaker 2: things going on in my kitchen and we have to

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Speaker 2: try not to eat it all.

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Speaker 3: To be honest, it's difficult.

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Speaker 1: That's a difficult thing about baking, isn't it, Because any're like,

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Speaker 1: now I have twelve cookies, what are we going to

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Speaker 1: do with them?

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Speaker 2: I'm pretty good at giving them away. I usually take

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Speaker 2: them up to the school when school's on and things,

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Speaker 2: because I think when food is your work, it is

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Speaker 2: a bit of work. I don't sort of need to

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Speaker 2: eat it all unless it's really good. But definitely it

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Speaker 2: is about getting it out of the house at certain times.

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Speaker 2: You're getting the good photo and then getting moving it on,

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Speaker 2: because yeah, the volume is quite significant when you're cooking

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Speaker 2: and preparing things every day for social media shots.

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Speaker 1: That'scial, especially when you're creating like a wonderful platter for

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Speaker 1: a brand. It's like, oh, it looks amazing, but the

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Speaker 1: bigger the platter, the better the photograph, right, And then

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Speaker 1: you finish and you're like, man, I have an entire

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Speaker 1: platter of food.

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Speaker 3: What am I going to do with this?

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Speaker 1: Yeah?

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Speaker 2: One hundred percent?

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Speaker 3: And it is.

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Speaker 2: It's bulking it right up. So and you can't have

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Speaker 2: to sat there for three or four hours, you know,

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Speaker 2: you can't. Really it's overly safe either. So it definitely

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Speaker 2: is for the art of the photograph. And we move on.

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Speaker 2: But it's certainly a nice time of year, and I

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Speaker 2: know we're all looking forward to getting out and getting

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Speaker 2: social again, so bring it on free.

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Speaker 1: We're already a couple of you know, a couple of

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Speaker 1: months away from Christmas, guys, it's coming up, so be

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Speaker 1: prepared for a little a few more podcast episodes. You know,

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Speaker 1: we'll do some Christmas specific ones. We'll do some platter

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Speaker 1: entertaining specific podcasts in the very near future.

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Speaker 3: So if you have any.

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Speaker 1: Specific topics you would like to hear Susan and I

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Speaker 1: chat about, please dm us on Instagram at the Nutrition

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Speaker 1: Couch podcast and let us know. And then as eusy

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Speaker 1: our topic of the week, we get asked a lot

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Speaker 1: about food labels, and that's going to be an entirely

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Speaker 1: separate podcast episode because gosh, we could chat for over

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Speaker 1: an hour about it. But specifically, a listener has asked

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Speaker 1: us today to talk about the health Star rating and

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Speaker 1: how it relates to actually choosing healthy food products. So

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Speaker 1: I know a lot of people are, I mean, they're

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Speaker 1: quite confused about it, like what is it? Does it

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Speaker 1: actually really work? A lot of people think it's kind

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Speaker 1: of a bit bogus, like it's like, oh, it's just

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Speaker 1: on the package, but like it's not actually healthy because

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Speaker 1: if you look at something like my leaf, for example,

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Speaker 1: I think that's got quite a high health Star rating,

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Speaker 1: then you compare it to something like Extraversion olive oil,

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Speaker 1: which we know is wonderful for us, and it's got

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Speaker 1: a low health Star rating. So people are confused, and guys,

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Speaker 1: we understand your confusion. So Susie and I are here

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Speaker 1: to break it down for you today. So this isn't

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Speaker 1: sponsored by any means. We're not for or against the

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Speaker 1: Health Star rating system. We simply want you to understand

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Speaker 1: it because I think it's consumer's knowledge is power, and

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Speaker 1: the more you can understand something, the better off you

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Speaker 1: can apply that to your own life. So in terms

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Speaker 1: of the health Star rating, it's essentially a front of

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Speaker 1: package labeling system that rates the overall nutritional content or

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Speaker 1: profile of a packaged food. So you won't see it

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Speaker 1: on something like an apple or something like that, it's

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Speaker 1: got to be on a packaged foods and it essentially

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Speaker 1: assigns a star rating from half a star up to

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Speaker 1: five stars. And the more stars quote unquote, the healthier

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Speaker 1: the product or the better the product. So something had

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Speaker 1: four stars that would be nutritionally better than something that

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Speaker 1: had two stars. But there's a few sort of caveats

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Speaker 1: in there. So essentially, what the health Star rating system

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Speaker 1: is supposed to do is provide a really quick, easy

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Speaker 1: and standard way to compare similar package goods. And the

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Speaker 1: biggest take home message that you guys need to be

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Speaker 1: aware of is that this health star rating compares similar

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Speaker 1: packaged foods. So we can't say that an extraversion all

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Speaker 1: over Old with two stars is comparable to Milo with

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Speaker 1: I don't even know how many stars it has, Susie

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Speaker 1: four or something.

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Speaker 2: It's got four when it's mixed with skim milks milk, okay.

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Speaker 2: So that's how they get around it. They say, when

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Speaker 2: that food is being consumed with two teaspoons of the

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Speaker 2: Milo with skim milk, it rates four stars. So it's

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Speaker 2: a little bit misleading because it's not actually just rating

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Speaker 2: the food, it's rating it as consumed or as prepared. Yeah,

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Speaker 2: which is making a lot of assumptions, particularly about the

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Speaker 2: serve of the Milo because let's be honestly, and people

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Speaker 2: aren't doing two teethmoos.

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Speaker 3: So definitely not.

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Speaker 1: So that's the biggest takeaway is that it's a system

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Speaker 1: designed to compare similar products. So I think, like, for like,

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Speaker 1: we're comparing apples to apples, or oranges to oranges, and

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Speaker 1: we were going to compare an apple to a pizza.

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Speaker 1: It's not the same. And client, my clients get very confused,

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Speaker 1: and rightly so, because they say, well, this pizza's got

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Speaker 1: four stars, but this you know, these organic whole grain

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Speaker 1: crackers have two stars, and so it's you can only

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Speaker 1: use the system within the one food product. So if say,

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Speaker 1: for example, if you were going to buy a frozen pizza, okay,

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Speaker 1: you would go and you would look at the frozen

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Speaker 1: pizza with the most stars, because that pizza, out of

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Speaker 1: all of the frozen pizzas, is going to be the

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Speaker 1: better choice in that range. So you can't compare the

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Speaker 1: ranges outside of what you're comparing it to. It's only

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Speaker 1: like products to like products. So essentially the Hellstar rating.

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Speaker 1: If you're listening overseas, you're probably a bit confused because

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Speaker 1: it was by Australia, our states and our territory governments

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Speaker 1: in collaboration with public health, industry bodies and also some

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Speaker 1: consumer groups. So it was jointly funded by the Australian

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Speaker 1: and state and territory governments and it's essentially it's had

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Speaker 1: a lot of feedback over the years. I personally think

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Speaker 1: it still needs a little bit of refining, but essentially

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Speaker 1: the number of stars that are given to a packaged

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Speaker 1: product is really designed to assess either positive or risk

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Speaker 1: nutrients in foods, so it looks at things like overall

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Speaker 1: fat content, particularly saturated fat. It looks at things like

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Speaker 1: the overall salt content, the overall sugar, and the fiber content.

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Speaker 1: So if a food was really really high in fiber

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Speaker 1: and really low in sugar, but then also high in salt,

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Speaker 1: it would drop down the star rating, if that makes sense.

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Speaker 1: So it's a simple way to find out if there's

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Speaker 1: a better product in the range. If you're looking at

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Speaker 1: a range of products, So say, for example, SUSI, you're

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Speaker 1: looking at a range of music bars, the ones with

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Speaker 1: the higher Health Star rating, we would assume are probably

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Speaker 1: a bit higher in fiber, a bit lower in sugar,

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Speaker 1: a bit lower in salt, a bit lower and saturated

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Speaker 1: fat overall. So we could pretty much rest assure that

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Speaker 1: it's an easy system. If you're going to grab a

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Speaker 1: musely bar regardless, you can use one with a higher

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Speaker 1: health Star rating to get a better product at a

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Speaker 1: really quick and easy glance. But there are some wonderful

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Speaker 1: products that don't have the Health Star rating on them

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Speaker 1: as well, So I think that's something to be aware

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Speaker 1: of that not every package product has a health Star rating.

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Speaker 1: So just because one has four or five stars doesn't

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Speaker 1: necessarily mean that that's the best product in the entire

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Speaker 1: range if that company hasn't submitted for their own product

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Speaker 1: to have a health Star rating. So how do you

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Speaker 1: feel about the systems?

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Speaker 2: I have to say, Leanne, that you're a lot nicer

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Speaker 2: about this than I would be, because I think that

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Speaker 2: this system has been fundamentally flawed since it launched. And

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Speaker 2: to me, this really summarizes the reason that when research

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Speaker 2: groups and academics come in and don't involve practitioners who

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Speaker 2: deal with this every day, they get it quite wrong.

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Speaker 2: Because basically the issue is that to get your health

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Speaker 2: Star rating, it's based on a ratio between some positive

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Speaker 2: nutritional characteristics and then some negative ones. So, for example,

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Speaker 2: they weigh up how much saturated fat is in a product,

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Speaker 2: how much dietary fiber, how much sugar, which isn't differentiating

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Speaker 2: added sugars to natural sugars, which is another problem. And

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Speaker 2: so what food manufacturers can do is that they can

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Speaker 2: basically negate any negative nutritional aspects with more positive and

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Speaker 2: so we've ended up with a range of processed foods,

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Speaker 2: things like musely bars and snack food that food manufacturers

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Speaker 2: may add extra process fibers to to basically improve their

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Speaker 2: ratios and get a higher health Star rating, which is

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Speaker 2: why we see things like nutri grain comes in at

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Speaker 2: four health Star ratings. Now you would find few dieticians

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Speaker 2: who would say that nutri grain, with the exception of

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Speaker 2: perhaps for really high level athletes burning you know, hundreds

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Speaker 2: of calories a day, is not an overly healthy food.

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Speaker 2: It's extremely high on added sugar. But what the food

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Speaker 2: companies have done, and you can't blame them, is say, right,

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Speaker 2: what can we add to this product, whether it's vitamins

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Speaker 2: or minerals or dietary fiber to as I said Negate,

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Speaker 2: the impact of the negative quality, which in that specific

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Speaker 2: food is it's very high in sugar for breakfast cereal.

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Speaker 2: So I think from the start there's been massive flaws.

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Speaker 2: Then not differentiating the added sugars from the natural is

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Speaker 2: a big one. Not looking at the aspect of good fat,

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Speaker 2: you know, for example, what we're talking about in the

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Speaker 2: sense of extraversion olive oil, but also not including a

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Speaker 2: perspective of a food, whether it's processed or not. So

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Speaker 2: we're basically giving ratings to process food, which all should

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Speaker 2: have a sort of an amber coloring if we were

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Speaker 2: saying whether it's a good or bad food regardless, because

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Speaker 2: they're process they're not natural. So the other issue I

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Speaker 2: have with it is we have this sort of gray

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Speaker 2: area where you've got some foods that rate five, and

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Speaker 2: then you've got some foods like confectionery or chocolates that

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Speaker 2: rate kind of one.

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Speaker 3: But if you look in the supermarket.

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Speaker 2: Closely, you've got this whole area of foods that have

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Speaker 2: about three What is that, Sally Anne, like, what's three stars?

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Speaker 2: Is it good? Is it bad? I think it's really confusing,

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Speaker 2: so I have never used it. I think it's incredibly

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Speaker 2: confusing for consumers. I think it's fundamentally flawed and have

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Speaker 2: been from the beginning. I think they have not ever

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Speaker 2: involved clinicians and practitioners who work with foods the turnaround

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Speaker 2: time on these issues. Now, I remember writing about this

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Speaker 2: and the issues with it for news dot com dot

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Speaker 2: Au when the Dietician's Conference was in Tasmania. Now I'm

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Speaker 2: thinking that was like four years ago.

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Speaker 3: I think that's five or six years ago.

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Speaker 2: Yeah, and it hasn't changed. It takes so long for

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Speaker 2: public health organizations to make these changes, Like it's just

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Speaker 2: too slow, So I don't use it. I think it's

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Speaker 2: fundamentally flawed. I think the only real way that you

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Speaker 2: can tell relatively healthy foods is looking at an ingredient list,

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Speaker 2: because you can infer processing by looking at the nutritional

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Speaker 2: panel looking for things. I think ideally it would differentiate

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Speaker 2: added sugars, and to be honestly, and I think most

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Speaker 2: people know whether this cereal is pretty healthy or not.

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Speaker 2: You know, we know chocolate's not good, we know lollies

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Speaker 2: aren't good, we know biscuits probably aren't good. Do we

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Speaker 2: really need this sort of gross indicator of what a

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Speaker 2: food company has engineered a food to be to tell

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Speaker 2: us if it's healthy or not. I'm not convinced. So,

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Speaker 2: as I said, I think you're far nicer about it

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Speaker 2: than I am, and I don't use it. I don't

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Speaker 2: look at it. I couldn't tell you I had to

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Speaker 2: look up how many stars nutrigrain had because I didn't. Actually, no,

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Speaker 2: I don't look at that at all.

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Speaker 1: No, I agree, And I think why I'm a little

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Speaker 1: bit more lenient with it is because I spent a

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Speaker 1: lot of time working in the public health system and

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Speaker 1: the hospital, and you know, we would get maybe twenty

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Speaker 1: minutes for an appointment with a newly diagnosed diabetic. And

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Speaker 1: one of the simplest messages for us would be like, okay,

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Speaker 1: well great, if you're going to buy a music bier,

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Speaker 1: you're going to buy a music but maybe look for

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Speaker 1: one with a highest star rating. So it's just a

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Speaker 1: simple message that we could say to clients who didn't

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Speaker 1: have very good nutritional knowledge as their baseline. But absolutely

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Speaker 1: for my clients at the moment, I teach them properlatable

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Speaker 1: reading and we read the ingredient battle. We don't ever

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Speaker 1: look at the front of package marketing, which again health

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Speaker 1: star rating. You would consider that just the front of

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Speaker 1: package marketing. You turn that label over, it's got nothing

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Speaker 1: about the health star ratings on the back of it.

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Speaker 1: You're going much better off actually learning to read in

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Speaker 1: interpret nutrition labels. But as you said, probably the biggest

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Speaker 1: floor of the system is that processed food companies can

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Speaker 1: manipulate how many stars they're giving by taking out the sugar,

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Speaker 1: replacing it with a ton of our official sweetness, and

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Speaker 1: bumping up the fiber with a lot of artificial stuff.

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Speaker 1: It's not great whole grain type of fiber, which is

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Speaker 1: what we want they're just dumping in a whole lot

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Speaker 1: of preiodic type fiber, which for a lot of people

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Speaker 1: give them quite you know, bad gut symptoms. So yeah,

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Speaker 1: there are there are quite a few flaws.

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Speaker 3: In the system.

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Speaker 1: But for somebody who doesn't have a great, I guess

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Speaker 1: baseline in nutritional knowledge, it could be helpful to build

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Speaker 1: that or help them help them out in terms of

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Speaker 1: recognizing a better product within the range. But I do

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Speaker 1: agree that like some of the best products on the

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Speaker 1: market don't actually have a health Star rating at all,

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Speaker 1: So I think again it's I'm not sure if you

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Speaker 1: have to submit your product or pay to get a

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Speaker 1: health Star rating, and I haven't looked into it that much,

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Speaker 1: but I really do think that some of the best

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Speaker 1: quality products in the supermarket have you know, like they're

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Speaker 1: not even rated in terms of Health Star rating. So

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Speaker 1: that probably does give our listeners a little bit of

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Speaker 1: food for thought.

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Speaker 2: Well, the most the important thing to know is that it's

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Speaker 2: not mandatory, so it's completely voluntary, so if the food's

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Speaker 2: not amazing, they don't have to put it on whatsoever.

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Speaker 2: All our whole natural foods don't have it. I don't know.

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Speaker 2: I think it needs a huge overhaul. But for those

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Speaker 2: who are interested in labels, we are going to come

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Speaker 2: back to it because I know it is confusing, but

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Speaker 2: you know, it comes down to basically and if it

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Speaker 2: looks like a chocolate, if it sounds like a chocolate,

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Speaker 2: it probably is a chocolate, you know, So you basically

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Speaker 2: know what's healthy and what's not. And the less processed

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Speaker 2: food we have in the diet, the better. If you

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Speaker 2: look at a food label and one of the first

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Speaker 2: ingredients is refined flour, vegetable oil, sugar, it's probably not

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Speaker 2: that great for you. So I think that it eventually

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Speaker 2: will become obsolete or you know, there's been recommendations from

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Speaker 2: the start to go to traffic light guide, red Amber Green,

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Speaker 2: a bit simpler for people you know, eat moderate, eat more,

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Speaker 2: and I think has to be color coated too. But

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Speaker 2: I think it could do with a complete overhauler. I

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Speaker 2: really don't see a huge amount of benefit with the

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Speaker 2: way it sits at the moment where it really tries

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Speaker 2: to promote more processed packaged foods, which is really not

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Speaker 2: the ideal message.

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Speaker 1: But to be fair and to be Devil's advocate, I've

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Speaker 1: got that much meat pumpkin bites which we talked about

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Speaker 1: we both love on my desk right now, that's what

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Speaker 1: a four and a half star house rating. I know,

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Speaker 1: a lot of the car and cereal we talked about

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Speaker 1: the local guganola they've got. You know, we both love

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Speaker 1: the Karma's nut bars as well. They've got good health

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Speaker 1: star ratings as well. So you do actually find some

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Speaker 1: good products within the range as well. But there's also

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Speaker 1: a lot of health halos.

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Speaker 2: And that's a good point if you're looking at it.

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Speaker 2: You don'ly want really foods that have got close to

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Speaker 2: five stars, really, wouldn't you. Yeah, four and a half

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Speaker 2: to five, he wouldn't want a food with three, Yeah,

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Speaker 2: exactly three is going to mean it's still a pretty process.

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Speaker 2: So you want it to be right up there. Yeah,

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Speaker 2: that's a good take home message. Actually, to wrap it up,

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Speaker 2: four and a half to five stars is an indication

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Speaker 2: you're dealing with a minimally process, pretty healthy whole food

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Speaker 2: and go with those. But anything that's coming in at

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Speaker 2: three I wouldn't even bother below, all right, So we're

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Speaker 2: going to be more positive now, can't we? A client

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Speaker 2: case study of the week, which is a topic I

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Speaker 2: know will be close to many of our listener's hearts.

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Speaker 2: Is PCOS polycystic ovarian syndrome one of the most common

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Speaker 2: hormonal conditions in women, with estimates that it affects about

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Speaker 2: ten percent of women in their reproductive years and for

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Speaker 2: ever in a day. Diet has been closely associated with PCOS,

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Speaker 2: and there is a growing range of evidence around the

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Speaker 2: right dietary prescription for it has been some supplementation and

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Speaker 2: because the hormonal changes that can occur because of the

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Speaker 2: PCOS or that can induce PCs have huge implications for

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Speaker 2: our weight, fertility, skin health. So to kick us off,

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Speaker 2: what is PCOS, as I said, it's a common hormonal

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Speaker 2: condition that is dependent on at least two criteria. Whether

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Speaker 2: that is identified of cysts on the ovaries as identified

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Speaker 2: by ultrasound, not a perception they're there, they have to

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Speaker 2: be actually medically diagnosed, a lack of ovulation or erratic

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Speaker 2: menstrual cycle, and all increased androgen levels which can result

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Speaker 2: in acne, hairiness, hair loss. So the best way a

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Speaker 2: lean I think to describe it in terms of seeing

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Speaker 2: clients is I generally describe PCOS as too presenting groups.

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Speaker 2: There's the group that tend to have the higher androgen levels,

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Speaker 2: and anecdotally, I would say they're sort of a leaner

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Speaker 2: female who can have the issues around hairiness, quite poor skin,

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Speaker 2: issues with the menstrual cycle, not necessarily weight, But what

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Speaker 2: we would assume is that the cysts on the ovaries

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Speaker 2: are there, they're producing testosterone and potentially bumping up insulin

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Speaker 2: over time, and that then over time leads to issues

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Speaker 2: with fertility and weight gain. And so that, as I said,

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Speaker 2: is not always someone who presents with a weight issue.

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Speaker 2: It's just more they've got some other symptoms of the PCOS.

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Speaker 2: And then the second group, which I think presents more

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Speaker 2: in the area that I work in, which is weight management,

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Speaker 2: is people who have perhaps got a genetic predisposition to

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Speaker 2: issues potentially with the hormones and the insulin levels, and

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Speaker 2: then the cysts sort of become inflamed over time, perhaps

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Speaker 2: as a result of weight gain lack of activity. Again,

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Speaker 2: then the testosterone gets bumped up, the insulin gets bumped up,

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Speaker 2: and they have quite significant issues associated with weight gain.

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Speaker 2: So I see them as two very specific groups of

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Speaker 2: people presenting. But what I know is that the dietary

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Speaker 2: changes can have a massive benefit when it comes to

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Speaker 2: reducing the symptoms, helping to keep the hormone levels controlled,

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Speaker 2: losing weight, and improving fertility. So there's a huge amount

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Speaker 2: of research on pcos, and as a general rule of thumb,

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Speaker 2: if the presentation is with weight gain and then secondary

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Speaker 2: issues of pcos and insists on the ovaries, one of

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Speaker 2: the most powerful things you can do is lose some weight.

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Speaker 2: And the general prescription that I use is between thirty

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Speaker 2: to forty percent carbohydrates, So it's not a low carbohydrate

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Speaker 2: diet again, I'm just reducing that load of carbohydrate to

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Speaker 2: take the pressure off the insulin in the body, and

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Speaker 2: over time, even just a couple of kilos weight loss,

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Speaker 2: in my experience, can be hugely beneficial when it comes

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Speaker 2: to the menstrual cycle, particularly for girls who are trying

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Speaker 2: to conceive and having fertility issues and a lack of cycle.

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Speaker 2: So I always warn them. I say, look, the diet

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Speaker 2: can work really, really well, but just be careful if

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Speaker 2: you don't want to get pregnant just yet. As soon

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Speaker 2: as you lose a couple of kilos, and ecdotally I

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Speaker 2: find fertility increases significantly, so just be mindful of that.

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Speaker 2: And so then it's a balance of getting the menstrual

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Speaker 2: cycle back on track, working in conjunction with the medical

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Speaker 2: doctors around the contraceptive pill, because you do have to

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Speaker 2: be extremely careful with the contraceptive pills. Some of them

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Speaker 2: can make some of these issues with the hormones worse,

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Speaker 2: So you really do want to be seeing a GP

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Speaker 2: who works in that area to make sure that you

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Speaker 2: don't have a pill that's actually in the background increasing

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Speaker 2: glucose and insulin levels and making the PCOS worse. Because

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Speaker 2: sometimes you'll see a GP and they'll put someone with

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Speaker 2: PCOS straight on the contraceptive pill and that may mask

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Speaker 2: the issues, but it's not fixing the underlying hormone problem.

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Speaker 2: So be really mindful that you get onto the right pill,

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Speaker 2: and then if somebody is just not dealing with weight

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Speaker 2: issues but just dealing with cycles and symptoms like the acne.

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Speaker 2: Definitely a reduced carbohydrate, low sugar diet that's an anti

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Speaker 2: inflammatory diet with seven to ten serves of fresh fruits

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Speaker 2: and vegetables, a small proportion of whole grains, and increase

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Speaker 2: in a mega three fat all hugely beneficial from a

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Speaker 2: dietary perspective, and it's a fascinating area because it's one

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Speaker 2: of the key dietary areas to mention that can have

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Speaker 2: profound effect on the symptoms very very quickly, which is

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Speaker 2: why dieticians see it a lot. But I think for me,

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Speaker 2: and I know you know a little bit more about

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Speaker 2: this than I do, because you've recently interviewed a PCOS

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Speaker 2: expert on leand Ward Nutrition podcast, which will point to

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Speaker 2: as well on ours, is that there's also some really

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Speaker 2: strong evidence around a couple of supplements that are showing

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Speaker 2: some really positive benefits for use with PCOS. And correct

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Speaker 2: me if I'm wrongly hand as I talk, but it's

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Speaker 2: myoincetol supplementation which appears to have quite profound effects on

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Speaker 2: resetting some of the hormone levels, which is again really

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Speaker 2: really positive when it comes to regaining a menstrual cycle,

433
00:19:35,800 --> 00:19:39,679
Speaker 2: reducing some of the testosterone levels, improving thyroid function, and

434
00:19:39,720 --> 00:19:43,720
Speaker 2: improving insulince sensitivity. So that was something I hadn't even

435
00:19:43,760 --> 00:19:47,639
Speaker 2: been across recently, But supplementing with myo insatol is showing

436
00:19:47,640 --> 00:19:50,280
Speaker 2: some really positive benefits on a meta analysis looking at

437
00:19:50,640 --> 00:19:53,560
Speaker 2: the benefits when it comes to people and sufferers of PCOS.

438
00:19:53,960 --> 00:19:56,160
Speaker 1: Definitely, and if people are interested in learning a little

439
00:19:56,160 --> 00:19:59,160
Speaker 1: bit more about pcos and the different types. Leand Ward

440
00:19:59,200 --> 00:20:02,640
Speaker 1: Nutrition podcast episode seventy four with dietisian Lacy Dunn has

441
00:20:02,640 --> 00:20:04,960
Speaker 1: a great episode on there. We get we'd sort of

442
00:20:05,000 --> 00:20:07,080
Speaker 1: deep dive into it a little bit further, but as

443
00:20:07,080 --> 00:20:09,639
Speaker 1: you mentioned, some people sort of just mentioned it as

444
00:20:09,680 --> 00:20:12,560
Speaker 1: sort of inocetol as well that really there is some

445
00:20:12,640 --> 00:20:16,520
Speaker 1: good research to support that it shows a slight trend

446
00:20:16,680 --> 00:20:20,280
Speaker 1: downwards in a reduction of testoster and concentration when we

447
00:20:20,320 --> 00:20:22,919
Speaker 1: supplement with something like an osceotol. So it is actually

448
00:20:22,920 --> 00:20:25,679
Speaker 1: one of those medications or supplements that there is a

449
00:20:25,720 --> 00:20:29,639
Speaker 1: really favorable amount of research for women with pcos. But

450
00:20:29,680 --> 00:20:32,359
Speaker 1: I think the biggest or the hardest thing is, you know, Susie,

451
00:20:32,359 --> 00:20:34,240
Speaker 1: we see clients and our clinic and the first thing

452
00:20:34,240 --> 00:20:36,520
Speaker 1: they get told by their GP is cut carbs and

453
00:20:36,520 --> 00:20:39,159
Speaker 1: lose weight. And as you said, there are often a

454
00:20:39,280 --> 00:20:42,320
Speaker 1: number of different presentations, and as you said, it's more

455
00:20:42,359 --> 00:20:44,240
Speaker 1: of the you know, the fittter type of female. They're

456
00:20:44,280 --> 00:20:47,159
Speaker 1: super lean, they have more of that sort of tomboyish

457
00:20:47,240 --> 00:20:49,919
Speaker 1: I guess body shape and weight loss isn't something that

458
00:20:49,920 --> 00:20:52,320
Speaker 1: they should even consider because a lot of them some

459
00:20:52,359 --> 00:20:54,440
Speaker 1: of them are underweight to begin with, if not well

460
00:20:54,480 --> 00:20:56,840
Speaker 1: within the healthy weight range, they're doing a ton of exercise,

461
00:20:57,040 --> 00:20:59,760
Speaker 1: it's just they're struggling with the other symptoms that come

462
00:20:59,800 --> 00:21:02,600
Speaker 1: with the PCs. So again, it's really important you guys

463
00:21:02,680 --> 00:21:05,959
Speaker 1: find a practitioner or a doctor that is aware of

464
00:21:06,000 --> 00:21:08,840
Speaker 1: how best to manage your pcos, whether that be you know,

465
00:21:09,320 --> 00:21:12,160
Speaker 1: be looking for a gynecologist or an endochronologist or something

466
00:21:12,240 --> 00:21:13,960
Speaker 1: like that, because I know a lot of some of

467
00:21:14,000 --> 00:21:16,320
Speaker 1: my clients have been recommended things like you know, met

468
00:21:16,400 --> 00:21:19,120
Speaker 1: Foreman to help manage some of those insulin levels as well.

469
00:21:19,160 --> 00:21:22,040
Speaker 1: So I really do think it depends on how you're presenting.

470
00:21:22,119 --> 00:21:24,040
Speaker 1: And again, if you know, a lot of women don't

471
00:21:24,040 --> 00:21:26,640
Speaker 1: find out they actually have pcos until they start trying

472
00:21:26,640 --> 00:21:28,240
Speaker 1: to have a baby, and then they figure out they've got,

473
00:21:28,320 --> 00:21:30,520
Speaker 1: you know, issues for fertility, and then they get diagnosed,

474
00:21:30,520 --> 00:21:32,960
Speaker 1: and it's a whole nother cascade of things as well.

475
00:21:33,000 --> 00:21:35,000
Speaker 1: But I think the biggest take home is that for

476
00:21:35,200 --> 00:21:39,359
Speaker 1: most most women, nutrition and diet can have a profound

477
00:21:39,640 --> 00:21:43,600
Speaker 1: impact plus minus some specific medications and supplements. So we're

478
00:21:43,640 --> 00:21:45,840
Speaker 1: not really going to talk about any more medications and supplements.

479
00:21:45,880 --> 00:21:47,879
Speaker 1: It's not really our area, but it is something that

480
00:21:47,880 --> 00:21:50,920
Speaker 1: I would definitely be broaching that conversation with your healthcare

481
00:21:50,960 --> 00:21:54,320
Speaker 1: provider or your your personal dietitian if it is something

482
00:21:54,320 --> 00:21:56,239
Speaker 1: that you would like to trial, because there is some

483
00:21:56,280 --> 00:21:59,560
Speaker 1: really good supporting research behind some of these supplements.

484
00:21:59,240 --> 00:22:01,480
Speaker 2: And what I will say, we will just mention met

485
00:22:01,480 --> 00:22:03,840
Speaker 2: forman briefly because it is the most common prescription to

486
00:22:03,840 --> 00:22:07,000
Speaker 2: help restore the menstrual cycle in those who are not ovulating.

487
00:22:07,440 --> 00:22:09,959
Speaker 2: But met Forman, which is an insulin sensitizer and oral

488
00:22:10,040 --> 00:22:13,840
Speaker 2: hyperglacemic has originally was used with type two diabetics, often

489
00:22:13,920 --> 00:22:17,199
Speaker 2: used with insulin resistance, and the most common prescription for pcos.

490
00:22:17,600 --> 00:22:20,320
Speaker 2: It has to work with diet because what met foreman

491
00:22:20,440 --> 00:22:25,439
Speaker 2: is doing, it's helping the carbohydrates be more easily taken

492
00:22:25,440 --> 00:22:27,679
Speaker 2: into the body. And so it doesn't matter if you

493
00:22:27,680 --> 00:22:30,960
Speaker 2: take metformand, but if your carbohydrate loads aren't regulated and controlled,

494
00:22:31,119 --> 00:22:33,520
Speaker 2: the met forman w workers effectively. So they must go

495
00:22:33,600 --> 00:22:36,719
Speaker 2: hand in hand, and you're right sometimes people will get

496
00:22:36,760 --> 00:22:40,240
Speaker 2: great results just with carbohydrate reduction and balancing out the

497
00:22:40,480 --> 00:22:42,879
Speaker 2: loads at certain times. And as we've spoken about a

498
00:22:42,920 --> 00:22:47,000
Speaker 2: couple of episodes ago, working on metabolic timing around food intake,

499
00:22:47,640 --> 00:22:50,600
Speaker 2: working in potentially with fasting to reduce hormone levels, all

500
00:22:50,640 --> 00:22:54,440
Speaker 2: those very specific dietary areas. But for those who really

501
00:22:54,480 --> 00:22:57,560
Speaker 2: struggle to get you know, maybe carrying twenty thirty kilos

502
00:22:57,600 --> 00:22:59,919
Speaker 2: and the weight really just isn't moving, which suggests that

503
00:23:00,040 --> 00:23:03,160
Speaker 2: the insulin is that high. Absolutely, met Foreman can can

504
00:23:03,200 --> 00:23:07,120
Speaker 2: work well, but it won't work without dietary intervention. It's

505
00:23:07,160 --> 00:23:09,480
Speaker 2: you literally doing nothing. And often when I'll have a

506
00:23:09,480 --> 00:23:12,240
Speaker 2: client come in now and they will have had PCO

507
00:23:12,320 --> 00:23:15,600
Speaker 2: symptoms long term, and they'll be on met forman and

508
00:23:15,640 --> 00:23:17,439
Speaker 2: have been for many years. But if the diet's not right,

509
00:23:17,480 --> 00:23:20,120
Speaker 2: it doesn't do anything. So it's really really important those

510
00:23:20,160 --> 00:23:22,880
Speaker 2: two work hand in hand. And if you're on met

511
00:23:22,920 --> 00:23:26,280
Speaker 2: Foreman and you're not getting results, chances are your diet's

512
00:23:26,359 --> 00:23:28,440
Speaker 2: not right. You may not be absorbing the met foreman

513
00:23:28,560 --> 00:23:30,879
Speaker 2: because that is also common. Met Forman can sometimes be

514
00:23:30,960 --> 00:23:33,240
Speaker 2: completely excreted in the body and not doing its job.

515
00:23:33,760 --> 00:23:35,800
Speaker 2: Or number three, the dose is wrong, So don't just

516
00:23:35,800 --> 00:23:37,720
Speaker 2: sit on met forman for years and years. It should

517
00:23:37,760 --> 00:23:40,959
Speaker 2: be working to support weight control, and if it's not,

518
00:23:41,200 --> 00:23:42,840
Speaker 2: it's suggestive the diet's not right.

519
00:23:42,720 --> 00:23:45,320
Speaker 1: To match it absolutely, because I've actually had I've started

520
00:23:45,320 --> 00:23:47,800
Speaker 1: clients in my one and one coaching program and they're saying, oh, well,

521
00:23:47,840 --> 00:23:49,880
Speaker 1: I've stopped them at form because I was gaining light.

522
00:23:50,119 --> 00:23:52,920
Speaker 1: That is not the way that metforman sh'll be working.

523
00:23:52,920 --> 00:23:55,160
Speaker 1: But it's also not a magical drug where the minute

524
00:23:55,200 --> 00:23:57,120
Speaker 1: you start taking it you're actively going to drop weight.

525
00:23:57,359 --> 00:23:59,680
Speaker 1: As you mentioned, the diet has to be completely matched

526
00:23:59,680 --> 00:24:02,080
Speaker 1: to the amount and even just the timing of met woman.

527
00:24:02,240 --> 00:24:03,639
Speaker 1: You know, some people take it once a day, some

528
00:24:03,680 --> 00:24:05,679
Speaker 1: people take it three times a day with meals. So

529
00:24:05,720 --> 00:24:07,920
Speaker 1: I think it's really important to you. Guys need to

530
00:24:07,920 --> 00:24:11,080
Speaker 1: be empowered enough to have these conversations with your healthcare providers,

531
00:24:11,200 --> 00:24:13,199
Speaker 1: to be linked in with a great guy tisian who

532
00:24:13,200 --> 00:24:16,679
Speaker 1: actually understands a little bit about pcos and metforman and

533
00:24:16,720 --> 00:24:19,439
Speaker 1: how you know, carbohydrates a process, and you're actually matching

534
00:24:19,440 --> 00:24:22,639
Speaker 1: your nutritional intake to the medication to give yourself the

535
00:24:22,680 --> 00:24:25,359
Speaker 1: maximum benefit because you shouldn't be gaining weight. That's not

536
00:24:25,400 --> 00:24:27,159
Speaker 1: something that as a sort of a side effect of

537
00:24:27,200 --> 00:24:29,240
Speaker 1: the metforman, And that's sort of something that I think

538
00:24:29,280 --> 00:24:32,480
Speaker 1: a lot of people it's happening because probably just their

539
00:24:32,480 --> 00:24:34,720
Speaker 1: calories are too high because they're stressed about this new

540
00:24:34,760 --> 00:24:39,040
Speaker 1: diagnosis and they're just not really understanding everything.

541
00:24:38,640 --> 00:24:39,240
Speaker 3: That they're taking in.

542
00:24:39,280 --> 00:24:41,080
Speaker 1: You know, they're trying their best to eat healthy, but

543
00:24:41,200 --> 00:24:43,680
Speaker 1: as we know, healthy doesn't equate to fat loss. So

544
00:24:43,720 --> 00:24:45,440
Speaker 1: you could be eating healthy but still having a ton

545
00:24:45,520 --> 00:24:48,160
Speaker 1: more calories than you actually need. If you're putting extraversion

546
00:24:48,200 --> 00:24:50,640
Speaker 1: olive all on things. Your salmon portions are double the size.

547
00:24:50,680 --> 00:24:53,200
Speaker 1: You're you know, taking down nuts and seeds by the handful.

548
00:24:53,480 --> 00:24:54,480
Speaker 3: So it really is.

549
00:24:54,440 --> 00:24:56,959
Speaker 1: One of those areas where dietitians can, oh, my goodness, us,

550
00:24:57,000 --> 00:25:00,400
Speaker 1: you do so much benefit for our clients. So really

551
00:25:00,440 --> 00:25:02,480
Speaker 1: we do want to give our dietitian colleagues a good

552
00:25:02,520 --> 00:25:04,719
Speaker 1: plug here, And yeah, I think that's probably as much

553
00:25:04,760 --> 00:25:06,399
Speaker 1: as we can we can really say on this podcast,

554
00:25:06,400 --> 00:25:08,399
Speaker 1: because as it is one of those conditions that is

555
00:25:08,440 --> 00:25:11,720
Speaker 1: incredibly personalized and what works for one simply doesn't work

556
00:25:11,720 --> 00:25:12,960
Speaker 1: for another. It's not that easy.

557
00:25:13,080 --> 00:25:16,040
Speaker 2: Well, it's a clinical condition and requires a medical management

558
00:25:16,040 --> 00:25:17,479
Speaker 2: as well. As I would say, when you do it

559
00:25:17,520 --> 00:25:19,760
Speaker 2: for a dietitian, you've got someone who's very experienced in

560
00:25:19,800 --> 00:25:22,399
Speaker 2: the management of pcos, because I would say dietetics has

561
00:25:22,440 --> 00:25:25,040
Speaker 2: evolved to be a specialist area. Now I don't do

562
00:25:25,040 --> 00:25:26,760
Speaker 2: a lot of gut hell, it's not really my area.

563
00:25:26,800 --> 00:25:28,560
Speaker 2: There's people who know a lot more about it than

564
00:25:28,600 --> 00:25:32,280
Speaker 2: I do. And the same with hormonial conditions and specifically PCOS.

565
00:25:32,480 --> 00:25:34,440
Speaker 2: But just to finish, as I will say, with met

566
00:25:34,480 --> 00:25:36,520
Speaker 2: form and it takes about four six weeks to even

567
00:25:36,600 --> 00:25:38,840
Speaker 2: kick in. So if you've started or been off it

568
00:25:38,880 --> 00:25:41,119
Speaker 2: and then going back on in conjunction with diet, you

569
00:25:41,119 --> 00:25:43,800
Speaker 2: won't lose for several weeks because basically what has to

570
00:25:43,840 --> 00:25:46,880
Speaker 2: happen is those hormone levels in that cohort that does

571
00:25:46,920 --> 00:25:50,800
Speaker 2: have high insulin perhaps secondary to PCOS. It takes about

572
00:25:50,840 --> 00:25:53,359
Speaker 2: four to six weeks to bring those levels down to

573
00:25:53,440 --> 00:25:57,679
Speaker 2: start to allow normal carbohydrate or improve carbohydrate metabolism to

574
00:25:58,160 --> 00:26:01,400
Speaker 2: induce fat loss. That's our four to six weeks lag

575
00:26:01,440 --> 00:26:03,840
Speaker 2: before you start to see things working. So that's important

576
00:26:03,880 --> 00:26:05,680
Speaker 2: to know too because of course Lee and we start

577
00:26:05,680 --> 00:26:08,160
Speaker 2: with a medication and we're like expecting the scales to change,

578
00:26:08,160 --> 00:26:10,919
Speaker 2: and unfortunately when it comes to this hormonal management, this

579
00:26:11,080 --> 00:26:14,280
Speaker 2: kind of control and clinical management of PCOS, it's sort

580
00:26:14,280 --> 00:26:17,440
Speaker 2: of a three six twelve months project to really sort

581
00:26:17,480 --> 00:26:19,600
Speaker 2: hormones over that extended period of time.

582
00:26:19,800 --> 00:26:22,480
Speaker 1: Absolutely, Yeah, play the long game with with this type

583
00:26:22,480 --> 00:26:25,080
Speaker 1: of condition. Guys, it's you know things, changing things slowly

584
00:26:25,119 --> 00:26:27,600
Speaker 1: and steadily over time, but changing them for the better

585
00:26:28,040 --> 00:26:29,399
Speaker 1: is one of the best things that you can do.

586
00:26:29,480 --> 00:26:31,600
Speaker 3: And then keep it controlled long term, definitely.

587
00:26:32,240 --> 00:26:35,120
Speaker 1: So that brings us to our product review of the week, Susie,

588
00:26:35,160 --> 00:26:37,359
Speaker 1: And now these are I'm really excited about this one

589
00:26:37,400 --> 00:26:40,760
Speaker 1: because we found these cookies in willst They're the Plantitude

590
00:26:40,880 --> 00:26:43,840
Speaker 1: so Platitude Meeting plan based grin Ala cookies and they

591
00:26:43,880 --> 00:26:46,560
Speaker 1: are delicious, but are they actually healthy? And I'll give

592
00:26:46,560 --> 00:26:47,960
Speaker 1: you a bit of a background on the story. So

593
00:26:48,000 --> 00:26:49,960
Speaker 1: we had a ton of listeners asking you about this,

594
00:26:50,400 --> 00:26:52,359
Speaker 1: I think probably because a lot of people saw it

595
00:26:52,359 --> 00:26:54,800
Speaker 1: on my Instagram stories. So we did a hypno birth

596
00:26:54,800 --> 00:26:57,159
Speaker 1: in class a few weekends ago, Susie, and there was

597
00:26:57,200 --> 00:26:59,760
Speaker 1: this lovely lady Caitlin who ran it. It was it

598
00:26:59,800 --> 00:27:01,080
Speaker 1: was a kind of well. She gave us this little

599
00:27:01,160 --> 00:27:03,680
Speaker 1: healthy baggie of snacks. So we breaked the morning tea

600
00:27:03,800 --> 00:27:06,000
Speaker 1: and afternoon teach day and in there there was like

601
00:27:06,000 --> 00:27:08,680
Speaker 1: a little cheese block, there was some grain cold grain takers,

602
00:27:08,760 --> 00:27:11,080
Speaker 1: a little type of hommas. There was a piece of

603
00:27:11,119 --> 00:27:13,600
Speaker 1: fruit and one of these Plantitude granola cookies, and she

604
00:27:13,680 --> 00:27:16,560
Speaker 1: really prided herself on giving all of the participants and

605
00:27:16,600 --> 00:27:19,240
Speaker 1: the pregnant mummas and you know, the partners as well

606
00:27:19,320 --> 00:27:21,840
Speaker 1: a really healthy baggy of snacks. And I was like, oh, this,

607
00:27:21,920 --> 00:27:24,080
Speaker 1: lady's so sweet, Like I love this, and I was

608
00:27:24,080 --> 00:27:27,000
Speaker 1: eating it and my hubby David's like, oh this is good,

609
00:27:27,080 --> 00:27:29,560
Speaker 1: Like what's in this? And everyone was just saying like,

610
00:27:29,680 --> 00:27:31,680
Speaker 1: oh this is like this is too healthy. This can't

611
00:27:31,680 --> 00:27:33,640
Speaker 1: be good for us, and she's like, no, no, it's wonderful.

612
00:27:33,680 --> 00:27:35,800
Speaker 1: It's plant based. And everyone's like, oh my goodness, it's

613
00:27:35,800 --> 00:27:36,320
Speaker 1: plant based.

614
00:27:36,320 --> 00:27:38,119
Speaker 3: This is amazing. Where we go get these?

615
00:27:38,320 --> 00:27:40,240
Speaker 1: And so naturally I posted these on my stories and

616
00:27:40,280 --> 00:27:41,920
Speaker 1: I was like, I'm going to try and recreate these,

617
00:27:42,040 --> 00:27:43,760
Speaker 1: and a lot of people wrote into me saying you

618
00:27:43,800 --> 00:27:44,960
Speaker 1: don't need to recreate them.

619
00:27:44,920 --> 00:27:47,240
Speaker 3: Lean they're in wool. It's like, they're amazing. I love them.

620
00:27:47,440 --> 00:27:49,840
Speaker 1: And then people started being like, oh wait, are these

621
00:27:49,840 --> 00:27:52,680
Speaker 1: actually that good? And so so it got us talking

622
00:27:52,720 --> 00:27:55,280
Speaker 1: and I was like, Okay, they taste incredible, no doubt

623
00:27:55,320 --> 00:27:56,960
Speaker 1: about it, but are they actually that.

624
00:27:57,000 --> 00:27:57,919
Speaker 3: Good for us Susie.

625
00:27:58,320 --> 00:28:00,280
Speaker 1: So when we look at the ingredients, let's break it

626
00:28:00,320 --> 00:28:05,520
Speaker 1: down four listeners wheat flour, sugar, margarine, multipliers at antioxidant's

627
00:28:05,520 --> 00:28:10,800
Speaker 1: fine natural colors, raisins, pepitas, oats, dark chocolate, golden syrup

628
00:28:10,840 --> 00:28:13,680
Speaker 1: are descated coconut. So some good whole food based ingredients

629
00:28:13,720 --> 00:28:15,360
Speaker 1: in there. But if you actually look at the top

630
00:28:15,400 --> 00:28:19,399
Speaker 1: three ingredients wheat flour, sugar, margarine, probably tell us us

631
00:28:19,400 --> 00:28:21,199
Speaker 1: a little bit about it. And then we look at

632
00:28:21,240 --> 00:28:24,359
Speaker 1: the good quality ingredients such as pepeters for example, five

633
00:28:24,400 --> 00:28:28,200
Speaker 1: percent rolled oats, great ingredient, five percent. You know, dark

634
00:28:28,280 --> 00:28:31,400
Speaker 1: chocolate chips only five percent. But we've also got golden

635
00:28:31,440 --> 00:28:33,480
Speaker 1: syrup and sugar in there as well, so we've got

636
00:28:33,480 --> 00:28:34,760
Speaker 1: three types of sugar.

637
00:28:34,480 --> 00:28:35,320
Speaker 3: In this cookie.

638
00:28:35,600 --> 00:28:38,200
Speaker 1: And when we look at the nutritional panel per one

639
00:28:38,240 --> 00:28:41,120
Speaker 1: hundred grams, we've got nine hundred and seventy two kilodeles.

640
00:28:41,320 --> 00:28:43,840
Speaker 1: We've got three point seven grams of protein, nine point

641
00:28:43,840 --> 00:28:46,440
Speaker 1: three grams of fat. I would assume that's because margarine

642
00:28:46,480 --> 00:28:49,280
Speaker 1: is the third ingredient. We've got thirty two grams of

643
00:28:49,280 --> 00:28:52,360
Speaker 1: carbo hydrates, about two serves of carbohydrate, seventeen grams of

644
00:28:52,400 --> 00:28:55,959
Speaker 1: sugar one point seven grams of dietary fiber, so not appalling,

645
00:28:56,360 --> 00:28:58,480
Speaker 1: but at least they haven't done a whole lot of processed.

646
00:28:58,080 --> 00:28:58,600
Speaker 3: Fiber in there.

647
00:28:58,640 --> 00:29:01,440
Speaker 1: It's sort of the naturally occurring I assume from some

648
00:29:01,480 --> 00:29:04,240
Speaker 1: of the dried fruits pepitas and rolled oats, and sodium

649
00:29:04,280 --> 00:29:07,360
Speaker 1: is one hundred and seventy eight milligrams, So in terms

650
00:29:07,360 --> 00:29:10,080
Speaker 1: of a cookie, I mean, you could do a lot

651
00:29:10,120 --> 00:29:12,360
Speaker 1: better job yourself at home, put it that way, and

652
00:29:12,400 --> 00:29:14,120
Speaker 1: I think I would really like to see the rolled

653
00:29:14,160 --> 00:29:16,640
Speaker 1: oats being a lot higher up that ingredient panel, and

654
00:29:16,680 --> 00:29:18,840
Speaker 1: they're sort of refined wheat flour being a little bit

655
00:29:18,920 --> 00:29:21,720
Speaker 1: lowered down that nutritional panel as well, and a little

656
00:29:21,720 --> 00:29:24,200
Speaker 1: bit more of the whole food ingredients like the raisins

657
00:29:24,200 --> 00:29:27,200
Speaker 1: and the pepeas I think would go a long way.

658
00:29:27,200 --> 00:29:29,040
Speaker 3: What are your thoughts on these, Susy? Have you tried them?

659
00:29:29,880 --> 00:29:33,680
Speaker 2: When when you posted these on your Instagram? I was

660
00:29:33,920 --> 00:29:38,360
Speaker 2: laughed because I had seen these cookies ages ago and

661
00:29:38,400 --> 00:29:41,400
Speaker 2: they was so delicious, So I bought them at my

662
00:29:41,440 --> 00:29:44,200
Speaker 2: local Willies. It's like a Metro, so they've kind of

663
00:29:44,240 --> 00:29:46,840
Speaker 2: got more sort of boutique products and they look so

664
00:29:46,960 --> 00:29:50,000
Speaker 2: incredibly healthy. They're in like this sort of container with

665
00:29:50,040 --> 00:29:54,200
Speaker 2: this beautiful greenish label, and they look like they've got

666
00:29:54,200 --> 00:29:56,600
Speaker 2: heaps of grains in them, and they look they look.

667
00:29:56,640 --> 00:29:58,040
Speaker 3: You can see in them.

668
00:29:58,680 --> 00:30:02,320
Speaker 2: They look good, and they're massive. They're like probably the

669
00:30:02,360 --> 00:30:05,400
Speaker 2: size of four small top Tic cookies, right, So when

670
00:30:05,440 --> 00:30:07,520
Speaker 2: you posted them, I just thought it was the funniest thing.

671
00:30:07,520 --> 00:30:09,800
Speaker 2: I'm like, she's gonna die when she realizes what's in these,

672
00:30:09,840 --> 00:30:11,600
Speaker 2: because you were at that birth class and they just

673
00:30:11,680 --> 00:30:13,320
Speaker 2: gave them to you and you were like, these are amazing,

674
00:30:13,360 --> 00:30:15,600
Speaker 2: and I was thinking, you're gonna die because they're like

675
00:30:15,680 --> 00:30:18,560
Speaker 2: a thousand killogules per Coleoki, because they're so freaking big

676
00:30:19,000 --> 00:30:22,200
Speaker 2: and there's like seventeen grams of sugar in a single cookie.

677
00:30:22,200 --> 00:30:24,320
Speaker 2: So I had to stop buying them because I would

678
00:30:24,360 --> 00:30:26,280
Speaker 2: buy them thinking, oh, you know, I'll just have one,

679
00:30:26,600 --> 00:30:29,040
Speaker 2: and before you knew it, you'd eaten like two meals

680
00:30:29,040 --> 00:30:31,760
Speaker 2: of cookie calories. And then my kids didn't even like them,

681
00:30:31,760 --> 00:30:33,520
Speaker 2: so I would end up eating them. So I have

682
00:30:33,600 --> 00:30:35,880
Speaker 2: to not buy them because I just think they're not

683
00:30:35,960 --> 00:30:37,800
Speaker 2: healthy at all. I don't think they're healthy at all.

684
00:30:38,160 --> 00:30:42,360
Speaker 2: They're massive, they're fullish sugar. But they are absolutely delicious,

685
00:30:42,480 --> 00:30:45,280
Speaker 2: but they're definitely not healthier just because they look at

686
00:30:45,360 --> 00:30:47,240
Speaker 2: like wheat flour. I always say, if you look at

687
00:30:47,240 --> 00:30:50,120
Speaker 2: an ingredient list and there's refined white flowers, sugar and

688
00:30:50,280 --> 00:30:53,440
Speaker 2: oil is the first three ingredients, just like, run right,

689
00:30:54,520 --> 00:30:57,840
Speaker 2: exactly what's in this? And it's margarine, so it's maybe

690
00:30:57,920 --> 00:30:59,800
Speaker 2: you know, a bit of hydrogenation in there.

691
00:31:00,080 --> 00:31:00,280
Speaker 3: Well.

692
00:31:00,880 --> 00:31:05,160
Speaker 2: So they're so misleading because they look so healthy and

693
00:31:05,200 --> 00:31:09,640
Speaker 2: they're delicious, but definitely not a daily food. Don't buy

694
00:31:09,640 --> 00:31:11,720
Speaker 2: them because you just won't stop eating them. There's five

695
00:31:11,720 --> 00:31:14,160
Speaker 2: in the packets, so you think only five and they're

696
00:31:14,200 --> 00:31:16,880
Speaker 2: like enormous, So yes, but delicious.

697
00:31:17,200 --> 00:31:19,200
Speaker 1: Like to put it into perspective, there's thirty two and

698
00:31:19,200 --> 00:31:22,480
Speaker 1: a half grams of carbohydrate, Like there's the equivalent carbohydrate

699
00:31:22,600 --> 00:31:25,440
Speaker 1: two slices of bread in one cookie. Guy. So, and

700
00:31:25,480 --> 00:31:27,640
Speaker 1: as you said, Susie, is the scariest part is they

701
00:31:27,680 --> 00:31:29,680
Speaker 1: look really healthy. Like you pick up the Paddie and

702
00:31:29,720 --> 00:31:31,960
Speaker 1: it's like plant based delicious and you're like, well, these

703
00:31:32,000 --> 00:31:32,360
Speaker 1: look good.

704
00:31:32,480 --> 00:31:34,160
Speaker 3: You can see the pipitas and you can see.

705
00:31:34,000 --> 00:31:35,840
Speaker 1: The raisins in there, and they look like a great

706
00:31:35,920 --> 00:31:37,080
Speaker 1: granola based cookie.

707
00:31:37,120 --> 00:31:39,080
Speaker 3: And so it's very easy to see.

708
00:31:39,000 --> 00:31:41,200
Speaker 1: And the amount of people riding in they knew exactly

709
00:31:41,240 --> 00:31:42,760
Speaker 1: what they were. I was like, oh, I one of

710
00:31:42,760 --> 00:31:44,800
Speaker 1: what these cookies are. If I could find a recipe

711
00:31:44,880 --> 00:31:47,000
Speaker 1: and I reckon, I had over one hundred people writing

712
00:31:47,040 --> 00:31:49,000
Speaker 1: into me, Susie, So everybody knows what they are.

713
00:31:49,040 --> 00:31:50,080
Speaker 3: Everybody's eating them.

714
00:31:50,320 --> 00:31:52,479
Speaker 1: But guys, I think they look a lot healthy than

715
00:31:52,520 --> 00:31:55,040
Speaker 1: they actually are. So if you don't have the self

716
00:31:55,040 --> 00:31:57,320
Speaker 1: control to you know, break that cookie into two, or

717
00:31:57,400 --> 00:32:00,320
Speaker 1: just have one and you know, gift away the other four.

718
00:32:00,600 --> 00:32:03,400
Speaker 1: If your goal is fut lost, probably best to leave

719
00:32:03,440 --> 00:32:06,440
Speaker 1: them in the super market, or try and recreate them yourself,

720
00:32:06,560 --> 00:32:09,640
Speaker 1: using rolldots as a top ingredient and maybe a little

721
00:32:09,640 --> 00:32:12,320
Speaker 1: bit of a lower sugar content, because you know, you

722
00:32:12,320 --> 00:32:14,040
Speaker 1: can see a couple of dark chop tips when you

723
00:32:14,040 --> 00:32:15,680
Speaker 1: pick them up and you think, oh, this might actually

724
00:32:15,720 --> 00:32:19,600
Speaker 1: be lower sugar. Hence, once you turn over that nutritional label,

725
00:32:19,760 --> 00:32:21,960
Speaker 1: seventeen grams of sugar in the cookie is is quite

726
00:32:22,000 --> 00:32:25,600
Speaker 1: a significant amount. So unless your goal is to gain weight,

727
00:32:25,760 --> 00:32:28,000
Speaker 1: or you've got kids who you know are really a

728
00:32:28,000 --> 00:32:30,680
Speaker 1: little bit undernourished or they really need some significant calories,

729
00:32:30,760 --> 00:32:32,480
Speaker 1: or you've got you know loved ones or family members

730
00:32:32,480 --> 00:32:35,200
Speaker 1: who are a little bit manoished. These are a great product, guys,

731
00:32:35,200 --> 00:32:37,880
Speaker 1: but if your goalless fove looss would I would stay

732
00:32:37,960 --> 00:32:41,840
Speaker 1: right away or definitely use them as an occasional trit.

733
00:32:41,640 --> 00:32:43,800
Speaker 2: Well, it's almost a whole meal. Like it's about two

734
00:32:43,840 --> 00:32:46,400
Speaker 2: hundred and fifty calories per cookie, which is almost the

735
00:32:46,440 --> 00:32:48,720
Speaker 2: amount i'd give to a small female for an entire meal,

736
00:32:49,160 --> 00:32:52,120
Speaker 2: and at seventeen grams of sugar, that's almost your entire

737
00:32:52,200 --> 00:32:55,520
Speaker 2: daily recommended intake of added sugars of about twenty five grams.

738
00:32:55,520 --> 00:32:58,560
Speaker 2: So I would say, though, because I like to bake now,

739
00:32:59,200 --> 00:33:01,440
Speaker 2: it's easy in this day and age to make a

740
00:33:01,480 --> 00:33:04,560
Speaker 2: great granola cookie because lean, there's all those great lower

741
00:33:04,600 --> 00:33:07,560
Speaker 2: sugar granolas, whether you do the Carmens or the Jordans,

742
00:33:07,640 --> 00:33:09,280
Speaker 2: or I think even the Bee natural have got a

743
00:33:09,320 --> 00:33:13,200
Speaker 2: low sugar on and you can easily combine that with

744
00:33:13,560 --> 00:33:16,200
Speaker 2: some better fat, whether you opted to use some olive oil.

745
00:33:16,680 --> 00:33:19,240
Speaker 2: If you combine a granola cookie with a little bit

746
00:33:19,280 --> 00:33:22,680
Speaker 2: of mashed banana, it actually sticks quite well and eggs

747
00:33:22,720 --> 00:33:24,760
Speaker 2: as well. Yet all the same with one hundred percent

748
00:33:24,840 --> 00:33:27,400
Speaker 2: nutspread especially, I'd consult to mavers, but I like to

749
00:33:27,520 --> 00:33:29,640
Speaker 2: use them in baking because it's quite runny, so it

750
00:33:29,720 --> 00:33:32,080
Speaker 2: binds quite well. And then if you wanted a little

751
00:33:32,120 --> 00:33:33,880
Speaker 2: hit of chocolate again, you could add a few dark

752
00:33:33,960 --> 00:33:36,200
Speaker 2: chop bits. So I don't mind dipping the bottom of

753
00:33:36,240 --> 00:33:38,960
Speaker 2: my granola cookies, so you can actually do a much

754
00:33:38,960 --> 00:33:41,240
Speaker 2: better one. Now it may not taste as good, and

755
00:33:41,280 --> 00:33:42,880
Speaker 2: the reason it tastes so good is because it's a

756
00:33:42,920 --> 00:33:44,920
Speaker 2: lot of rubbish in it. But if you don't mind

757
00:33:44,960 --> 00:33:46,920
Speaker 2: sort of taking a step back a little bit, you

758
00:33:46,960 --> 00:33:49,680
Speaker 2: can make a really delicious granola cookie in the right size,

759
00:33:49,720 --> 00:33:52,280
Speaker 2: which is about the size of slightly bigger, I guess

760
00:33:52,280 --> 00:33:55,000
Speaker 2: than a fifty cent coin, so a lot smaller, and

761
00:33:55,200 --> 00:33:56,959
Speaker 2: enjoy that. And as I said, the thing for me

762
00:33:57,040 --> 00:33:58,800
Speaker 2: was that my kids wouldn't eat these anyway. So I

763
00:33:58,840 --> 00:34:00,640
Speaker 2: find that if I make a banana a base one

764
00:34:00,640 --> 00:34:02,320
Speaker 2: with a little bit of chocolate on the bottom, they're

765
00:34:02,360 --> 00:34:02,840
Speaker 2: much more.

766
00:34:02,720 --> 00:34:03,320
Speaker 3: Likely to eat it.

767
00:34:03,600 --> 00:34:06,040
Speaker 2: So you can make a delicious granola cookie that's the

768
00:34:06,120 --> 00:34:08,759
Speaker 2: better portion. And I've got some of my Instagram have

769
00:34:08,840 --> 00:34:11,120
Speaker 2: a look, because there's a lot of better ones out

770
00:34:11,120 --> 00:34:12,799
Speaker 2: there that will still give you the hit without the

771
00:34:12,880 --> 00:34:16,040
Speaker 2: plant chewed ones. Which are quite indulgent.

772
00:34:16,400 --> 00:34:18,080
Speaker 1: I think the biggest problem is the portion. You know,

773
00:34:18,120 --> 00:34:21,720
Speaker 1: if there was that cookie but in twelve twelve smaller cookies,

774
00:34:21,800 --> 00:34:23,960
Speaker 1: I mean, I would probably recommend it a lot more

775
00:34:24,040 --> 00:34:25,759
Speaker 1: because it is delicious and it could be more like

776
00:34:25,920 --> 00:34:28,279
Speaker 1: a soul food treat. But I think that portion for

777
00:34:28,360 --> 00:34:30,399
Speaker 1: a lot of people. You know, unless you're a six

778
00:34:30,480 --> 00:34:32,600
Speaker 1: foot three trader who's working on hot roofs in the

779
00:34:32,640 --> 00:34:35,600
Speaker 1: sun all day and burning exorbitant amount of calories, it's

780
00:34:35,640 --> 00:34:37,960
Speaker 1: too much for a snack for the majority of smaller

781
00:34:38,000 --> 00:34:40,360
Speaker 1: women or women with desk jobs.

782
00:34:40,360 --> 00:34:43,040
Speaker 2: So reason this is so delicious, I reckon it's the

783
00:34:43,160 --> 00:34:45,880
Speaker 2: chewiness of it. It's got a really amazing texture. It

784
00:34:45,920 --> 00:34:48,200
Speaker 2: does it absolutely And if you realize that texture is

785
00:34:48,200 --> 00:34:50,400
Speaker 2: amazing because of the margarine, that might turn you off

786
00:34:50,400 --> 00:34:52,640
Speaker 2: a little bit, because that's why that's why the textures,

787
00:34:52,640 --> 00:34:53,840
Speaker 2: seeds and the flour together.

788
00:34:54,040 --> 00:34:55,120
Speaker 3: Yeah, it's that.

789
00:34:55,120 --> 00:34:58,759
Speaker 2: Gooey sensation of a proper cookie, like a cookie dough

790
00:34:58,760 --> 00:35:01,919
Speaker 2: you'd get in ice cream, because they're mixed margarine, which

791
00:35:01,960 --> 00:35:05,400
Speaker 2: is like the grossest type of fat with white flour.

792
00:35:05,719 --> 00:35:07,560
Speaker 2: So that might turn you off a little bit if

793
00:35:07,560 --> 00:35:10,440
Speaker 2: you're trying to control yourself and not buy them. So

794
00:35:10,480 --> 00:35:12,800
Speaker 2: we're sorry to burst the bubble about the platitude, but

795
00:35:12,880 --> 00:35:14,759
Speaker 2: it did give me a good old laugh when I

796
00:35:14,760 --> 00:35:16,719
Speaker 2: saw you talking about them in your birth class, I

797
00:35:16,719 --> 00:35:17,520
Speaker 2: thought you were gonna laugh.

798
00:35:17,880 --> 00:35:19,879
Speaker 1: I was just trying to pray that they were good.

799
00:35:19,960 --> 00:35:24,000
Speaker 2: Anyway, we're sorry to upset everybody there. This is not

800
00:35:24,080 --> 00:35:26,399
Speaker 2: sponsored by the Plantitude Cookies segment.

801
00:35:26,440 --> 00:35:28,040
Speaker 3: And I don't think we ever will be after that.

802
00:35:29,280 --> 00:35:31,920
Speaker 2: But it's misleading as well. Come on, the supermarkets can

803
00:35:31,920 --> 00:35:32,960
Speaker 2: do better because.

804
00:35:32,719 --> 00:35:34,840
Speaker 1: It's a bit just because it's vegan doesn't mean as whole.

805
00:35:34,960 --> 00:35:36,920
Speaker 2: Yeah, come on, I own it at supermarkets. They can

806
00:35:36,960 --> 00:35:38,800
Speaker 2: do a better job than that with healthier products, So

807
00:35:38,840 --> 00:35:40,359
Speaker 2: I sort of blame them a bit for that too.

808
00:35:40,440 --> 00:35:43,279
Speaker 2: They can do better anyway. For our final segment of

809
00:35:43,360 --> 00:35:46,200
Speaker 2: the show, one of our listener questions on Instagram was

810
00:35:46,239 --> 00:35:50,239
Speaker 2: on vitamin B twelve, which is an essential vitamin that

811
00:35:50,320 --> 00:35:52,359
Speaker 2: we tend to get or we do only get from

812
00:35:52,360 --> 00:35:54,840
Speaker 2: animal weste food, so any of our dairy, our eggs,

813
00:35:54,840 --> 00:35:57,440
Speaker 2: our meat, chicken fish. But the question was what are

814
00:35:57,480 --> 00:36:00,640
Speaker 2: the science that you might have low vitamin B twelve?

815
00:36:01,280 --> 00:36:04,000
Speaker 2: So vitamin B twelve is an essential vitamin and it's

816
00:36:04,040 --> 00:36:08,160
Speaker 2: required for the development myelination of our neurological cells and

817
00:36:08,239 --> 00:36:10,960
Speaker 2: function of the central nervous system, new blood cell formation,

818
00:36:11,080 --> 00:36:16,040
Speaker 2: and DNA synthesis. Now it's really interestingly and because we

819
00:36:16,200 --> 00:36:19,120
Speaker 2: never used to really hear about vitamin B twelve deficiencies,

820
00:36:19,160 --> 00:36:21,680
Speaker 2: and we do hear about it a little bit more,

821
00:36:22,080 --> 00:36:24,680
Speaker 2: And I do wonder if part of that is an

822
00:36:24,719 --> 00:36:27,880
Speaker 2: increased interest in plant based diets and people perhaps not

823
00:36:28,280 --> 00:36:31,200
Speaker 2: routinely getting adequate amounts of btoek because we don't need

824
00:36:31,200 --> 00:36:33,400
Speaker 2: a lot of it. But if people are suddenly not

825
00:36:33,480 --> 00:36:37,000
Speaker 2: eating a lot of meat or specifically dairy, so they've

826
00:36:37,040 --> 00:36:40,279
Speaker 2: swapped out their milk for a plant based milk that's

827
00:36:40,320 --> 00:36:43,240
Speaker 2: not fortified because again similar to the story of calcium

828
00:36:43,239 --> 00:36:46,799
Speaker 2: fortification in plant based milks, not necessarily will or plant

829
00:36:46,840 --> 00:36:49,440
Speaker 2: based milks contain vitamin B twelve. And because it's a

830
00:36:49,520 --> 00:36:51,800
Speaker 2: vitamin we need every single day for so many different

831
00:36:51,800 --> 00:36:54,480
Speaker 2: reactions in the body, perhaps you know that's one of

832
00:36:54,520 --> 00:36:58,200
Speaker 2: the reasons we're seeing it more commonly. And the issue

833
00:36:58,280 --> 00:37:00,400
Speaker 2: is that over time it can cause an number of

834
00:37:00,440 --> 00:37:03,120
Speaker 2: issues as the amounts deplete in the body and you

835
00:37:03,160 --> 00:37:05,560
Speaker 2: start to notice some unusual changes, some tingling in the

836
00:37:05,640 --> 00:37:08,840
Speaker 2: hands and feets at times, increase risk of infection and

837
00:37:08,880 --> 00:37:11,880
Speaker 2: immune function. That can be quite profound effects for pregnant

838
00:37:11,880 --> 00:37:14,840
Speaker 2: and breastfeeding women. So it was a very interesting question

839
00:37:15,080 --> 00:37:17,960
Speaker 2: because I was thinking, why would somebody ask that question?

840
00:37:18,719 --> 00:37:21,200
Speaker 2: But yeah, I thought it was really interesting that it

841
00:37:21,239 --> 00:37:23,600
Speaker 2: came through on our Instagram question channels.

842
00:37:23,640 --> 00:37:25,400
Speaker 1: Definitely, and I think you're right there rise in the

843
00:37:25,520 --> 00:37:27,640
Speaker 1: sort of plant based movement which were or full. You know,

844
00:37:27,680 --> 00:37:29,520
Speaker 1: we want people to eat more dgies and you know,

845
00:37:29,719 --> 00:37:32,839
Speaker 1: minimize the consumption of animal based products. But it is

846
00:37:33,120 --> 00:37:36,520
Speaker 1: that delicate balance between if you're just doing this yourself

847
00:37:36,520 --> 00:37:39,839
Speaker 1: without the proper guidance or consultation of a dietissian, it's

848
00:37:39,920 --> 00:37:41,960
Speaker 1: very easy to become deficient and a lot of nutrients

849
00:37:41,960 --> 00:37:44,160
Speaker 1: and B twelve is one of those big ones. And

850
00:37:44,200 --> 00:37:45,800
Speaker 1: so if you're listening at home and you were a

851
00:37:45,880 --> 00:37:47,799
Speaker 1: vegan or you were plant based, and you don't have

852
00:37:47,880 --> 00:37:51,000
Speaker 1: something like nutritional use in your cupboard, you were doing

853
00:37:51,000 --> 00:37:54,320
Speaker 1: your sofa disservice. Because there aren't many plant based sources

854
00:37:54,320 --> 00:37:56,080
Speaker 1: of B twelve, as Susie mentioned, there's a lot of

855
00:37:56,080 --> 00:37:58,399
Speaker 1: animal based sources. You'll find if you eat animal based

856
00:37:58,440 --> 00:38:01,799
Speaker 1: products and dairy and eggs, but if you don't nutritional

857
00:38:01,880 --> 00:38:05,800
Speaker 1: use a fortified non dairy milk and a fortified special

858
00:38:05,840 --> 00:38:08,799
Speaker 1: particular type of breakfast cereal, like probably the only real

859
00:38:08,840 --> 00:38:10,760
Speaker 1: ways that you're going to get in B twelve throughout

860
00:38:10,760 --> 00:38:13,080
Speaker 1: your diet. And there are a lot of neurological based

861
00:38:13,120 --> 00:38:16,560
Speaker 1: symptoms that can come with a B twelve deficiency as well,

862
00:38:16,960 --> 00:38:19,000
Speaker 1: not just you know, the fatigue and the lack of

863
00:38:19,080 --> 00:38:21,080
Speaker 1: energy and that sort of thing. I don't know how

864
00:38:21,080 --> 00:38:22,680
Speaker 1: relevant this will be for a lot of our listeners,

865
00:38:22,680 --> 00:38:24,719
Speaker 1: but I would encourage you to actually checking on your

866
00:38:24,719 --> 00:38:27,080
Speaker 1: loved ones and your elderly ones because I used to

867
00:38:27,080 --> 00:38:28,719
Speaker 1: work when I was at the hospital SUSI in one

868
00:38:28,760 --> 00:38:30,880
Speaker 1: of the high care wards we STI are a lot

869
00:38:30,880 --> 00:38:33,000
Speaker 1: of patients for you know, dementia in that ward, and

870
00:38:33,040 --> 00:38:34,600
Speaker 1: you know a lot of patients were being assessed for

871
00:38:34,719 --> 00:38:37,640
Speaker 1: rapid deterioration. You know, family members would bring in granny

872
00:38:37,719 --> 00:38:39,560
Speaker 1: or grandpa or you know, bring in mum or dad

873
00:38:39,600 --> 00:38:41,400
Speaker 1: and say, you know, I think they've got dementia. They

874
00:38:41,480 --> 00:38:44,200
Speaker 1: keep falling over, they keep forgetting things, they're just they're

875
00:38:44,200 --> 00:38:47,520
Speaker 1: not themselves that their cognition has gone down rapidly, and

876
00:38:47,600 --> 00:38:49,840
Speaker 1: I think what a lot of people don't realize is

877
00:38:49,880 --> 00:38:53,320
Speaker 1: that B twelve is actually linked to impaired cognition and memory.

878
00:38:53,719 --> 00:38:56,719
Speaker 1: Along with the sensation that you have this like tingling

879
00:38:56,800 --> 00:38:59,319
Speaker 1: and numbness in your fingers or in your upper you know,

880
00:38:59,360 --> 00:39:01,279
Speaker 1: in your limbs, and so that can cause a lot

881
00:39:01,280 --> 00:39:04,200
Speaker 1: of elderly people to have more falls. Plus that with

882
00:39:04,280 --> 00:39:07,399
Speaker 1: the impaired cognition and memory, a lot of people are thinking, oh,

883
00:39:07,520 --> 00:39:10,600
Speaker 1: Grandie's got you know, Alzheimer's or dementia or something, but

884
00:39:10,680 --> 00:39:13,719
Speaker 1: she just might be severely deficient in B twelve. And

885
00:39:13,760 --> 00:39:15,319
Speaker 1: what a lot of people tend to do is they

886
00:39:15,360 --> 00:39:18,719
Speaker 1: get older, particularly if their life partner might pass away

887
00:39:18,719 --> 00:39:21,960
Speaker 1: and now they're living by themselves or something, they adopt

888
00:39:22,040 --> 00:39:24,120
Speaker 1: what we used to call like a tea and toast diet.

889
00:39:24,320 --> 00:39:27,240
Speaker 1: So instead of cooking themselves at nourishing lunch and nourishing dinner,

890
00:39:27,400 --> 00:39:29,280
Speaker 1: they'll have a little bit of a piece of toast

891
00:39:29,280 --> 00:39:31,239
Speaker 1: with a cup of tea for breakfast, a piece of

892
00:39:31,239 --> 00:39:33,000
Speaker 1: toast with a cup of tea for lunch, and then

893
00:39:33,000 --> 00:39:35,080
Speaker 1: dinner might be, you know, a cup of soup or

894
00:39:35,120 --> 00:39:37,799
Speaker 1: something like that. So not only are they highly at

895
00:39:37,880 --> 00:39:41,359
Speaker 1: risk of malnutrition, but this B twelve deficiency can lead

896
00:39:41,400 --> 00:39:45,800
Speaker 1: to a lot of cognition problems, not just our elderly population,

897
00:39:46,080 --> 00:39:47,480
Speaker 1: But this is one of the big things that we

898
00:39:47,520 --> 00:39:50,320
Speaker 1: saw that once we reversed the malnutrition, they spent a

899
00:39:50,360 --> 00:39:53,279
Speaker 1: couple of months on rehab, we reverse the B twelve deficiency,

900
00:39:53,600 --> 00:39:56,400
Speaker 1: their cognition and just their movement in general was so

901
00:39:56,560 --> 00:39:58,960
Speaker 1: much more improved. And you know, some of these people

902
00:39:59,000 --> 00:40:01,920
Speaker 1: didn't have problems with dementia or Alzheimer's, which you could

903
00:40:01,960 --> 00:40:05,920
Speaker 1: have easily been lumped in with because of the cognition

904
00:40:05,960 --> 00:40:07,800
Speaker 1: and the memory problem. So you know, we're not doctors,

905
00:40:07,840 --> 00:40:10,040
Speaker 1: and we don't pretend to be. But if you do

906
00:40:10,160 --> 00:40:13,080
Speaker 1: notice a severe decline in your loved ones, particularly if

907
00:40:13,080 --> 00:40:15,799
Speaker 1: they're elderly, they've stopped eating meat because you know, maybe

908
00:40:15,800 --> 00:40:17,840
Speaker 1: they just don't have the energy to cook a proper dinner,

909
00:40:17,920 --> 00:40:20,440
Speaker 1: or they've really adopted that tea and toast type diet.

910
00:40:21,080 --> 00:40:22,920
Speaker 1: Just popping them off to their GP and getting some

911
00:40:23,040 --> 00:40:26,160
Speaker 1: routine bloods. Adding on that B twelve can be something

912
00:40:26,200 --> 00:40:29,080
Speaker 1: that's really quite easy to reverse and can have quite

913
00:40:29,120 --> 00:40:32,200
Speaker 1: profound effects when we actually get those levels back to

914
00:40:32,280 --> 00:40:33,759
Speaker 1: with the normal range and a.

915
00:40:33,680 --> 00:40:36,440
Speaker 2: Couple of other call outs for our listeners. We've spoken

916
00:40:36,440 --> 00:40:39,080
Speaker 2: about met forman earlier because that is also associated with

917
00:40:39,120 --> 00:40:41,920
Speaker 2: reduction in bottomin B twelve levels over time. So for

918
00:40:41,960 --> 00:40:43,719
Speaker 2: anyone who is on met form and if you do

919
00:40:43,840 --> 00:40:46,000
Speaker 2: notice any of those symptoms, but also lee and of

920
00:40:46,040 --> 00:40:49,080
Speaker 2: course anyone who's had gut surgery, including weight loss surgery.

921
00:40:49,280 --> 00:40:52,040
Speaker 2: So it's not uncommon for B twelve issues for people

922
00:40:52,040 --> 00:40:57,280
Speaker 2: who have had certain areas gastric sleeves at times bypasses,

923
00:40:57,400 --> 00:40:59,719
Speaker 2: and a number of other gut surgery. So it is

924
00:40:59,760 --> 00:41:01,799
Speaker 2: something to be mindful of, particularly if you notice some

925
00:41:01,880 --> 00:41:04,960
Speaker 2: change in symptoms, because definitely absorption of some of the

926
00:41:05,000 --> 00:41:08,680
Speaker 2: factors that improve the factors that absorb. Just help me

927
00:41:08,719 --> 00:41:11,600
Speaker 2: out here. You're the GI dietician. You have to be

928
00:41:11,680 --> 00:41:13,839
Speaker 2: mindful of gut surgeries and absorb.

929
00:41:13,600 --> 00:41:15,600
Speaker 1: Where you absorb the B twelve in the body. If

930
00:41:15,640 --> 00:41:17,560
Speaker 1: you have you know, surgery to that or that part

931
00:41:17,560 --> 00:41:20,080
Speaker 1: of your body, or your digestive tractor has been taken out,

932
00:41:20,320 --> 00:41:23,399
Speaker 1: it's quite high up you will have problems absorbing B twelve.

933
00:41:23,440 --> 00:41:25,239
Speaker 1: So a lot of people with guts, some types of

934
00:41:25,239 --> 00:41:28,200
Speaker 1: gut surgery are on long term supplementation. But again the

935
00:41:28,239 --> 00:41:30,480
Speaker 1: other really simple one we talked about reflux a couple of.

936
00:41:30,480 --> 00:41:31,400
Speaker 3: Weeks ago, Susie.

937
00:41:31,480 --> 00:41:34,240
Speaker 1: If you're on a long term PPI proton pump inhibitor,

938
00:41:34,760 --> 00:41:38,200
Speaker 1: something like nexim or something like that, or parriot, if

939
00:41:38,239 --> 00:41:39,960
Speaker 1: you've been a long term use of that, so you

940
00:41:40,000 --> 00:41:42,080
Speaker 1: know for a couple of months or even years, you're

941
00:41:42,160 --> 00:41:44,799
Speaker 1: more prone to be at risk of B twelve deficiency

942
00:41:44,840 --> 00:41:47,000
Speaker 1: as well. So just some things to I guess bear

943
00:41:47,040 --> 00:41:49,560
Speaker 1: in mind. And as I recommend for most of my

944
00:41:49,560 --> 00:41:51,759
Speaker 1: clients Susie to get yearly bloods with their GP, I

945
00:41:51,800 --> 00:41:54,840
Speaker 1: don't think there's any harm in that, particularly if you

946
00:41:54,840 --> 00:41:57,359
Speaker 1: know you're not eating perhaps a well bouncedtart, you've been

947
00:41:57,400 --> 00:42:00,319
Speaker 1: really stressed lately, or you know lockdown's hit hard, you're

948
00:42:00,400 --> 00:42:02,400
Speaker 1: drinking a bit more alcohol than normal, you may have

949
00:42:02,400 --> 00:42:04,960
Speaker 1: started on some medication that you haven't been on previously.

950
00:42:05,160 --> 00:42:07,040
Speaker 1: I think it is really important to just be aware

951
00:42:07,120 --> 00:42:09,960
Speaker 1: of some of our baseline vitamins and nutrients and how

952
00:42:10,000 --> 00:42:12,560
Speaker 1: it can be quite easy to become deficient and a

953
00:42:12,600 --> 00:42:14,760
Speaker 1: lot of these things. Or if you're someone who's taken

954
00:42:14,840 --> 00:42:17,320
Speaker 1: up more of a vegetarian or a plant based style

955
00:42:17,360 --> 00:42:20,040
Speaker 1: of living, and again you're not adding in nutritional use

956
00:42:20,080 --> 00:42:22,759
Speaker 1: to like all of your meals, it's very likely that

957
00:42:22,840 --> 00:42:26,239
Speaker 1: you probably are deficient or quite low envitamin B twelve

958
00:42:26,320 --> 00:42:28,360
Speaker 1: and B twelve is one of those deficiencies where the

959
00:42:28,480 --> 00:42:31,440
Speaker 1: sooner you pick it up the better. So absolutely, especially

960
00:42:31,480 --> 00:42:35,040
Speaker 1: if you're experiencing that sort of tingling and numbness, that's

961
00:42:35,040 --> 00:42:37,839
Speaker 1: sort of a really big sign that something's not quite right,

962
00:42:37,880 --> 00:42:39,600
Speaker 1: So best to pop off to your GP and get

963
00:42:39,640 --> 00:42:42,319
Speaker 1: some bloods. It's a simple blood test. I shouldn't say simple,

964
00:42:42,320 --> 00:42:44,840
Speaker 1: because some people do have that genuine fear of needle, Susie,

965
00:42:45,040 --> 00:42:47,240
Speaker 1: but it is something that can be quite easily organized

966
00:42:47,239 --> 00:42:49,040
Speaker 1: by your GP and can give you a lot of

967
00:42:49,040 --> 00:42:52,520
Speaker 1: answers and can be quite quickly corrected as well if

968
00:42:52,560 --> 00:42:53,560
Speaker 1: you are actually low or.

969
00:42:53,560 --> 00:42:55,879
Speaker 2: Deficient, particularly as we said, for people who have had

970
00:42:55,960 --> 00:42:59,440
Speaker 2: quite distinct abdominal surgeries, perhaps they've had changes with their

971
00:42:59,440 --> 00:43:03,800
Speaker 2: stomach and on long term medications, absolutely like the net FORMA,

972
00:43:04,360 --> 00:43:06,719
Speaker 2: like those protein pump ones. Definitely that would be indicated

973
00:43:06,760 --> 00:43:09,080
Speaker 2: to have those bloods checked regularly. Or as you said,

974
00:43:09,200 --> 00:43:11,840
Speaker 2: if you've had some significant dietary changes by choice, and

975
00:43:11,880 --> 00:43:15,120
Speaker 2: you've eliminated a number of foods. Absolutely, that is a

976
00:43:15,160 --> 00:43:16,880
Speaker 2: sign that also should be having a blood test at

977
00:43:16,960 --> 00:43:18,759
Speaker 2: least every twelve months to make sure you keep on

978
00:43:18,800 --> 00:43:21,400
Speaker 2: top of these deficiencies, because they can have very profound

979
00:43:21,440 --> 00:43:23,680
Speaker 2: effects of how we look and feel and perform each day,

980
00:43:23,960 --> 00:43:25,840
Speaker 2: and we don't necessarily put it down to anything, but

981
00:43:25,880 --> 00:43:29,360
Speaker 2: it can be a basic a major vitamin and mineral

982
00:43:29,360 --> 00:43:32,040
Speaker 2: deficiency if you're not getting those on a regular basis

983
00:43:32,040 --> 00:43:32,560
Speaker 2: in the diet.

984
00:43:33,160 --> 00:43:35,320
Speaker 1: We talked really quickly about I think you know the

985
00:43:35,920 --> 00:43:38,680
Speaker 1: quote unquote adrenal fatigue and a couple of episodes ago

986
00:43:38,920 --> 00:43:40,440
Speaker 1: and a lot of the big symptom that a lot

987
00:43:40,480 --> 00:43:43,319
Speaker 1: of people report when they could get diagnosed with this

988
00:43:43,600 --> 00:43:46,880
Speaker 1: quote unquote condition is that brain fog. It could be

989
00:43:46,920 --> 00:43:48,919
Speaker 1: something simple as you know, you're really low on iron

990
00:43:49,000 --> 00:43:51,160
Speaker 1: or you're really low on vitamin B twelve, which is

991
00:43:51,160 --> 00:43:54,360
Speaker 1: affecting just your cognition and your memory and your ability

992
00:43:54,400 --> 00:43:56,680
Speaker 1: to think and critically think and that sort of thing.

993
00:43:56,719 --> 00:43:59,240
Speaker 1: So if you're experiencing that day felt on a daily basis,

994
00:43:59,320 --> 00:44:01,080
Speaker 1: it could be something simple like you just need to

995
00:44:01,080 --> 00:44:03,160
Speaker 1: get a bit more sleep, or it could be something

996
00:44:03,200 --> 00:44:05,360
Speaker 1: a little bit more I don't want to say sinister,

997
00:44:05,520 --> 00:44:08,920
Speaker 1: but something a little bit more medicalized, whereas it's serious.

998
00:44:08,960 --> 00:44:11,279
Speaker 1: That's a good words serious where we actually, you know,

999
00:44:11,400 --> 00:44:14,480
Speaker 1: we can correct it with supplementation or a shot or

1000
00:44:14,480 --> 00:44:17,200
Speaker 1: something like that. So it's definitely something that it's not

1001
00:44:17,280 --> 00:44:19,239
Speaker 1: good to just whack a label on something and go, oh,

1002
00:44:19,280 --> 00:44:20,960
Speaker 1: you know you've got you've got a dream of fatigue.

1003
00:44:20,960 --> 00:44:22,960
Speaker 1: It's like there could be a number of reasons. So

1004
00:44:23,160 --> 00:44:25,440
Speaker 1: I always think that starting with some baseline bloods is

1005
00:44:25,480 --> 00:44:27,759
Speaker 1: a really good place for the majority of people. If

1006
00:44:27,800 --> 00:44:30,000
Speaker 1: you're not feeling right, you've got some things going on,

1007
00:44:30,080 --> 00:44:33,759
Speaker 1: like some numbness, some tingling, some brain fog, some fatigue,

1008
00:44:33,960 --> 00:44:36,120
Speaker 1: or as Susie mentioned, you've had a significant change to

1009
00:44:36,160 --> 00:44:38,120
Speaker 1: your diet. So a bit of food for our thought

1010
00:44:38,200 --> 00:44:41,319
Speaker 1: for our listeners at home today, Susie one hundred and

1011
00:44:41,360 --> 00:44:43,080
Speaker 1: then that brings us to the end of the Nutrition

1012
00:44:43,160 --> 00:44:45,560
Speaker 1: Couch for another week. And if you guys haven't done

1013
00:44:45,640 --> 00:44:48,120
Speaker 1: so already, we would love if you could subscribe to us.

1014
00:44:48,160 --> 00:44:50,160
Speaker 1: It really does help boost us up in the charts

1015
00:44:50,200 --> 00:44:53,520
Speaker 1: every week and also leave us a positive rating and

1016
00:44:53,600 --> 00:44:56,600
Speaker 1: review in the Purple Apple Podcast app. We absolutely love

1017
00:44:56,920 --> 00:44:59,240
Speaker 1: reading your reviews. It only takes you know, you guys,

1018
00:44:59,239 --> 00:45:01,279
Speaker 1: sixty seconds to write us a review, and we give

1019
00:45:01,320 --> 00:45:03,680
Speaker 1: you close to a sixty minute podcast every single week,

1020
00:45:03,719 --> 00:45:06,160
Speaker 1: so we really really do appreciate that. And of course

1021
00:45:06,200 --> 00:45:08,480
Speaker 1: we have our Instagram and our Facebook sites live we're

1022
00:45:08,480 --> 00:45:11,080
Speaker 1: at the Nutrition Catch podcast. Feel free to send us

1023
00:45:11,080 --> 00:45:13,759
Speaker 1: in any questions and we've we've got a huge list

1024
00:45:13,800 --> 00:45:16,279
Speaker 1: of questions and listen at case studies and that sort

1025
00:45:16,320 --> 00:45:17,000
Speaker 1: of thing to talk about.

1026
00:45:17,040 --> 00:45:19,320
Speaker 3: Susie. We probably get through to twenty twenty.

1027
00:45:19,120 --> 00:45:20,879
Speaker 1: Four with the rate that we're going, but we love

1028
00:45:21,040 --> 00:45:24,399
Speaker 1: hearing all your questions, your comments, your product reviews as well,

1029
00:45:24,400 --> 00:45:26,520
Speaker 1: So send them all through to us and we will

1030
00:45:26,560 --> 00:45:29,000
Speaker 1: catch you guys in the same place and the same

1031
00:45:29,040 --> 00:45:30,480
Speaker 1: time next Sunday morning.

1032
00:45:30,680 --> 00:45:32,359
Speaker 3: Thank you for listening. Have a great week.