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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: Austraya'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: Willyanne? I think the thing that's doing best for me

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Speaker 2: on socially is baked goods filled with beta. So I've

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Speaker 2: been doing a lot of cookies with carrots and zucchini

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

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

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

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

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

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Speaker 2: So I love a platter, and as we've mentioned before,

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Speaker 2: we are going to do a whole episode on how

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

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

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

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

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Speaker 2: on in my kitchen and we have to try.

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Speaker 1: Not to eat it all. To be honest, it's difficult.

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

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Speaker 1: you're like, now, I have twelve cookies, what am I

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Speaker 1: going to 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.

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Speaker 1: 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. That's fecial.

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Speaker 1: Especially when you're creating like a wonderful platter for a brand.

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Speaker 1: It's like, oh, it looks amazing, but the bigger the platter,

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Speaker 1: the better the photograph, right, And then you finish and

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Speaker 1: you're like, man, I have an entire platter of food.

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Speaker 1: What am I going to do with this?

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Speaker 2: Yeah? One hundred percent? And it is. It's bulking it

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Speaker 2: right up, so and you can't have to sat there

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Speaker 2: for three or four hours, you know, you can't. Really,

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Speaker 2: it's not overly safe either. So it definitely is for

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

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

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Speaker 2: we're all looking forward to getting out and getting social again,

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Speaker 2: 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 or do some clatter

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

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Speaker 1: you have any specific topics you would like to hear

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Speaker 1: Susan and I chat about, please dm us on Instagram

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Speaker 1: at the Nutrition Couch podcast and let us know, and

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Speaker 1: then this is our topic of the week. We get

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Speaker 1: asked a lot about food labels, and that's going to

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Speaker 1: be an entirely separate podcast episode because gosh, we could

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Speaker 1: chat for over an hour about it. But specifically, a

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Speaker 1: listener has asked us today to talk about the health

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Speaker 1: Star rating and how it relates to actually choosing healthy

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Speaker 1: food products. So I know a lot of people are,

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Speaker 1: I mean, they're quite confused about it, like what is it?

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Speaker 1: Does it actually really work? A lot of people think

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

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

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Speaker 1: healthy because if you look at something like my leaf,

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Speaker 1: for example, I think that's got quite a high health

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Speaker 1: Star rating, then you compare it to something like Extraversion

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Speaker 1: olive oil, which we know is wonderful for us, and

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Speaker 1: it's got a low health Star rating. So people are confused,

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Speaker 1: and guys, we understand your confusion. So Susie and I

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Speaker 1: are here to break it down for you today. So

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Speaker 1: this isn't sponsored by any means. We're not for or

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Speaker 1: against the Health Star rating system. We simply want you

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

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

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

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

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

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

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Speaker 1: it on something like an apple or or something like that.

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Speaker 1: It's got to be on a packaged foods and it

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

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

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

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

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

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

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

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

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

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

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Speaker 1: similar package foods. So we can't say that an extraversion

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

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

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Speaker 1: SUSI maybe four or something.

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

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Speaker 1: Skim milk, yeah, 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 1: So definitely not. So that's the biggest takeaway is that

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Speaker 1: it's a system designed to compare similar products. So I think, like,

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

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Speaker 1: and 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 I 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, Zusie, 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 fad 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 in 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. Then,

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

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Speaker 2: 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 extravergent 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 processed 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 processed, 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. But if you look in the

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Speaker 2: supermarket closely, you've got this whole area of foods that

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

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Speaker 2: three stars? Is? What is it bad? I think it's

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Speaker 2: really confusing, so I have never used it. I think

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

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Speaker 2: and has been from the beginning. I think they have

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Speaker 2: not ever involved clinicians and practitioners who work with foods.

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Speaker 2: The turnaround time on these issues. Now, I remember writing

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Speaker 2: about this and the issues with it for news dot

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Speaker 2: com dot Au when the Dietician's Conference was in Tasmania.

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Speaker 2: Now I'm thinking that was like four years ago.

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Speaker 1: 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.

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Speaker 1: I don't look at it.

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Speaker 2: I couldn't tell you I had to look up how

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Speaker 2: many stars nutri grain 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 the 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 healthstar rating.

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Speaker 1: You would consider that just the front of package marketing.

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Speaker 1: You turn that label over, it's got nothing about the

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Speaker 1: health star ratings on the back of it. You're going

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Speaker 1: to be 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: flow 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 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 not. I haven't looked into it

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Speaker 1: that much, but I really do think that some of

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Speaker 1: the best quality products in the supermarket have you know,

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Speaker 1: like they're not even rated in terms of health Star rating.

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

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Speaker 1: of food for thought.

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

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

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Speaker 2: food's 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 got

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

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Speaker 1: a lot of the car and sereal. We talked about

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

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Speaker 1: the Karma's nutbars as well. They've got good health star

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

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

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Speaker 1: 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't want really foods that have got close to

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Speaker 2: five stars, really, wouldn't you.

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Speaker 1: Yeah, four and a half to five.

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Speaker 2: He wouldn't want a food with three, Yeah, exactly. Three

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

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Speaker 2: you want it to be right up there. Yeah, that's

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Speaker 2: 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 PCOS 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 or increased androgen levels which can result

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

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

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Speaker 2: is I generally describe PCOS as too presenting groups there's

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Speaker 2: 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 beth and effort when it

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Speaker 2: comes to reducing the symptoms, helping to keep the hormone

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Speaker 2: levels controlled, losing weight, and improving fertility. So there's a

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Speaker 2: huge amount of research on PCOS and as a general

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Speaker 2: rule of thumb, if the presentation is with weight gain

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Speaker 2: and then secondary issues of PCOS insists on the ovaries.

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Speaker 2: One of the most powerful things you can do is

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Speaker 2: lose some weight. And the general prescription that I use

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Speaker 2: is between thirty to forty percent carbohydrates, so it's not

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Speaker 2: a low carbohydrate diet. Again, I'm just reducing that load

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Speaker 2: of carbohydrate to take the pressure off the insulin in

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Speaker 2: the body, and over time, even just a couple of

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Speaker 2: kilos weight loss, in my experience, can be hugely beneficial

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Speaker 2: when it comes to the menstrual cycle, particularly for girls

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Speaker 2: who are trying to conceive and having fertility issues and.

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Speaker 1: 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 itcdotally 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 PCs 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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00:18:50,880 --> 00:18:54,000
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 of in mention that can

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

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Speaker 2: is why dieticians see it a lot. But I think

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Speaker 2: for me, and I know you know a little bit

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Speaker 2: more about this than I do, because you've recently interviewed

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Speaker 2: a PCOS expert on leand World Nutrition podcast, which will

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Speaker 2: point to as well on ours, is that there's also

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Speaker 2: some really strong evidence around a couple of supplements that

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Speaker 2: are showing some really positive benefits for use with PCOS

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Speaker 2: and correct me if I'm wronglyand as I talk, but

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Speaker 2: it's myoincetol supplementation which appears to have quite profound effects

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

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

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Speaker 2: reducing some of the testosterone levels, improving thyroid function, and

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Speaker 2: improving insulance sensitivity. So that was something I hadn't even

432
00:19:43,760 --> 00:19:47,600
Speaker 2: been across recently, but supplementing with myo instatol is showing

433
00:19:47,640 --> 00:19:50,280
Speaker 2: some really positive benefits on a meta analysis looking at

434
00:19:50,600 --> 00:19:54,240
Speaker 2: the benefits when it comes to people and sufferers of PCOS.

435
00:19:53,920 --> 00:19:56,120
Speaker 1: Definitely, and if people are interested in learning a little

436
00:19:56,160 --> 00:19:59,120
Speaker 1: bit more about pcos and the different types. Leand Ward

437
00:19:59,160 --> 00:20:02,600
Speaker 1: Nutrition podcast episode seventy four with dietisian Lacy Dunn has

438
00:20:02,600 --> 00:20:04,919
Speaker 1: a great episode on there. We get we'd sort of

439
00:20:05,000 --> 00:20:07,040
Speaker 1: deep dive into it a little bit further, but as

440
00:20:07,080 --> 00:20:09,639
Speaker 1: you mentioned, some people sort of just mentioned it as

441
00:20:09,640 --> 00:20:12,520
Speaker 1: sort of inocetol as well that really there is some

442
00:20:12,640 --> 00:20:16,479
Speaker 1: good research to support that it shows a slight trend

443
00:20:16,680 --> 00:20:20,240
Speaker 1: downwards in a reduction of testoster and concentration when we

444
00:20:20,280 --> 00:20:22,840
Speaker 1: supplement with something like an osceotol. So it is actually

445
00:20:22,920 --> 00:20:25,639
Speaker 1: one of those medications or supplements that there is a

446
00:20:25,680 --> 00:20:29,600
Speaker 1: really favorable amount of research for women with PCOS. But

447
00:20:29,680 --> 00:20:32,320
Speaker 1: I think the biggest or the hardest thing is, you know, Susie,

448
00:20:32,320 --> 00:20:34,199
Speaker 1: we see clients and our clinic and the first thing

449
00:20:34,240 --> 00:20:36,480
Speaker 1: they get told by their GP is cut carbs and

450
00:20:36,520 --> 00:20:39,119
Speaker 1: lose weight. And as you said, there are often a

451
00:20:39,240 --> 00:20:42,280
Speaker 1: number of different presentations, and as you said, it's more

452
00:20:42,320 --> 00:20:44,200
Speaker 1: of the you know, the footo type of female. They're

453
00:20:44,240 --> 00:20:47,159
Speaker 1: super lean, they have more of that sort of tomboyish

454
00:20:47,200 --> 00:20:49,879
Speaker 1: I guess body shape and weight loss isn't something that

455
00:20:49,880 --> 00:20:52,320
Speaker 1: they should even consider because a lot of them, some

456
00:20:52,359 --> 00:20:54,640
Speaker 1: of them underweight to begin with, if not well within

457
00:20:54,680 --> 00:20:56,800
Speaker 1: the healthy weight range, they're doing a ton of exercise,

458
00:20:57,000 --> 00:20:59,760
Speaker 1: it's just they're struggling with the other symptoms that come

459
00:20:59,800 --> 00:21:02,600
Speaker 1: with the PCs. So again, it's really important you guys

460
00:21:02,640 --> 00:21:05,919
Speaker 1: find a practitioner or a doctor that is aware of

461
00:21:06,000 --> 00:21:08,840
Speaker 1: how best to manage your pcos, whether that be you know,

462
00:21:09,480 --> 00:21:12,439
Speaker 1: looking for a gynecologist or an endochronologist or something like that,

463
00:21:12,480 --> 00:21:14,399
Speaker 1: because I know a lot of some of my clients

464
00:21:14,400 --> 00:21:17,119
Speaker 1: have been recommended things like you know, met Foreman to

465
00:21:17,160 --> 00:21:19,199
Speaker 1: help manage some of those insulin levels as well. So

466
00:21:19,200 --> 00:21:22,040
Speaker 1: I really do think it depends on how you're presenting.

467
00:21:22,080 --> 00:21:24,000
Speaker 1: And again, if you know, a lot of women don't

468
00:21:24,000 --> 00:21:26,600
Speaker 1: find out they actually have pcos until they start trying

469
00:21:26,640 --> 00:21:28,040
Speaker 1: to have a baby, and then they figure out they've

470
00:21:28,040 --> 00:21:29,960
Speaker 1: got you know, issues for fertility, and then they get

471
00:21:29,960 --> 00:21:32,920
Speaker 1: diagnosed and it's a whole other cascade of things as well.

472
00:21:32,960 --> 00:21:35,000
Speaker 1: But I think the biggest take home is that for

473
00:21:35,200 --> 00:21:39,360
Speaker 1: most most women, nutrition and diet can have a profound

474
00:21:39,600 --> 00:21:43,600
Speaker 1: impact plus minus some specific medications and supplements. So we're

475
00:21:43,600 --> 00:21:45,800
Speaker 1: not really going to talk about any more medications and supplements.

476
00:21:45,840 --> 00:21:47,840
Speaker 1: It's not really our area, but it is something that

477
00:21:47,840 --> 00:21:50,920
Speaker 1: I would definitely be broaching that conversation with your healthcare

478
00:21:50,960 --> 00:21:54,280
Speaker 1: provider or your your personal dietitian if it is something

479
00:21:54,320 --> 00:21:56,199
Speaker 1: that you would like to trial, because there is some

480
00:21:56,240 --> 00:21:59,480
Speaker 1: really good supporting research behind some of these supplements.

481
00:21:59,200 --> 00:22:01,439
Speaker 2: And what I will say, we will just mention met

482
00:22:01,440 --> 00:22:03,800
Speaker 2: forman briefly because it is the most common prescription to

483
00:22:03,800 --> 00:22:07,000
Speaker 2: help restore the menstrual cycle in those who are not populating.

484
00:22:07,400 --> 00:22:09,919
Speaker 2: But met forman, which is an insulin sensitizer and oral

485
00:22:10,000 --> 00:22:13,800
Speaker 2: hyperglacemic has originally was used with type two diabetics, often

486
00:22:13,880 --> 00:22:17,159
Speaker 2: used with insulin resistance, and the most common prescription for pcos.

487
00:22:17,560 --> 00:22:20,320
Speaker 2: It has to work with diet because what met foreman

488
00:22:20,400 --> 00:22:25,399
Speaker 2: is doing, it's helping the carbohydrates be more easily taken

489
00:22:25,440 --> 00:22:27,639
Speaker 2: into the body. And so it doesn't matter if you

490
00:22:27,640 --> 00:22:30,240
Speaker 2: take metf foreman, but if your carbohydrate loads aren't regulated

491
00:22:30,280 --> 00:22:33,040
Speaker 2: and controlled, the met forman wor workers effectively. So they

492
00:22:33,119 --> 00:22:36,399
Speaker 2: must go hand in hand. And you're right, sometimes people

493
00:22:36,400 --> 00:22:39,800
Speaker 2: will get great results just with carbohydrate reduction and balancing

494
00:22:39,800 --> 00:22:42,399
Speaker 2: out the loads at certain times. And as we've spoken

495
00:22:42,440 --> 00:22:45,360
Speaker 2: about a couple of episodes ago working on metabolic timing

496
00:22:45,400 --> 00:22:49,840
Speaker 2: around food intake, working in potentially with fasting to reduce

497
00:22:49,840 --> 00:22:53,520
Speaker 2: hormone levels, all those very specific dietary areas. But for

498
00:22:53,600 --> 00:22:56,359
Speaker 2: those who really struggle to get you know, maybe carrying

499
00:22:56,359 --> 00:22:59,120
Speaker 2: twenty thirty kilos and the weight really just isn't moving,

500
00:22:59,160 --> 00:23:02,400
Speaker 2: which suggests that the insulin is that high. Absolutely, met

501
00:23:02,400 --> 00:23:05,880
Speaker 2: Foreman can can work well, but it won't work without

502
00:23:05,920 --> 00:23:08,880
Speaker 2: dietary intervention. It's you literally doing nothing. And often when

503
00:23:09,080 --> 00:23:11,520
Speaker 2: I'll have a client come in now and they'll have

504
00:23:11,560 --> 00:23:15,120
Speaker 2: had PCO symptoms long term, and they'll be on met

505
00:23:15,160 --> 00:23:16,840
Speaker 2: forman and have been for many years, but if the

506
00:23:16,840 --> 00:23:19,160
Speaker 2: diet's not right, it doesn't do anything. So it's really

507
00:23:19,240 --> 00:23:22,000
Speaker 2: really important those two work hand in hand. And if

508
00:23:22,040 --> 00:23:25,600
Speaker 2: you're on met Foreman and you're not getting results, chances

509
00:23:25,600 --> 00:23:27,800
Speaker 2: are your diet's not right. You may not be absorbing

510
00:23:27,800 --> 00:23:30,080
Speaker 2: the met foreman because that is also common. Met Forman

511
00:23:30,160 --> 00:23:32,520
Speaker 2: can sometimes be completely excreted in the body and not

512
00:23:32,560 --> 00:23:35,200
Speaker 2: doing its job. Or number three, the dose is wrong,

513
00:23:35,400 --> 00:23:37,280
Speaker 2: So don't just sit on met forman for years and years.

514
00:23:37,280 --> 00:23:40,520
Speaker 2: It should be working to support weight control. And if

515
00:23:40,520 --> 00:23:43,280
Speaker 2: it's not it's suggestive. The diet's not right to match.

516
00:23:43,040 --> 00:23:45,679
Speaker 1: It absolutely, because I've actually had I've started clients in

517
00:23:45,680 --> 00:23:47,760
Speaker 1: my one and one coaching program and they're saying, oh, well,

518
00:23:47,840 --> 00:23:49,840
Speaker 1: I've stopped the met form because I was gaining light.

519
00:23:50,080 --> 00:23:52,880
Speaker 1: That is not the way that metformant sh'll be working.

520
00:23:52,880 --> 00:23:55,120
Speaker 1: But it's also not a magical drug where the minute

521
00:23:55,160 --> 00:23:57,080
Speaker 1: you start taking it you're actively going to drop weight.

522
00:23:57,320 --> 00:23:59,639
Speaker 1: As you mentioned, the diet has to be completely matched

523
00:23:59,680 --> 00:24:01,560
Speaker 1: to the end amount and even just the timing of

524
00:24:01,600 --> 00:24:03,480
Speaker 1: met woman. You know, some people take it once a day,

525
00:24:03,520 --> 00:24:05,439
Speaker 1: some people take it three times a day with meals.

526
00:24:05,560 --> 00:24:07,800
Speaker 1: So I think it's really important to you. Guys need

527
00:24:07,840 --> 00:24:10,119
Speaker 1: to be empowered enough to have these conversations with your

528
00:24:10,160 --> 00:24:12,640
Speaker 1: healthcare providers, to be linked in with a great guy

529
00:24:12,760 --> 00:24:15,960
Speaker 1: Tiian who actually understands a little bit about pcos and

530
00:24:16,040 --> 00:24:18,560
Speaker 1: met Foreman and how you know, carbohydrates a process and

531
00:24:18,560 --> 00:24:21,960
Speaker 1: you're actually matching your nutritional intake to the medication to

532
00:24:22,000 --> 00:24:24,960
Speaker 1: give yourself the maximum benefit because you shouldn't be gaining weight.

533
00:24:25,000 --> 00:24:26,680
Speaker 1: That's not something that as a sort of a side

534
00:24:26,720 --> 00:24:28,919
Speaker 1: effect of the metforman, And that's sort of something that

535
00:24:28,960 --> 00:24:32,160
Speaker 1: I think a lot of people it's happening because probably

536
00:24:32,200 --> 00:24:34,320
Speaker 1: just their calories are too high because they're stressed about

537
00:24:34,359 --> 00:24:38,600
Speaker 1: this new diagnosis and they're just not really understanding everything

538
00:24:38,600 --> 00:24:40,080
Speaker 1: that they're taking in. You know, they're trying their best

539
00:24:40,080 --> 00:24:42,639
Speaker 1: to eat healthy, but as we know, healthy doesn't equate

540
00:24:42,680 --> 00:24:44,720
Speaker 1: to fat loss, So you could be eating healthy but

541
00:24:44,760 --> 00:24:46,880
Speaker 1: still having a ton more calories than you actually need.

542
00:24:47,040 --> 00:24:49,439
Speaker 1: If you're putting extraversion olive ail on things, your salmon

543
00:24:49,480 --> 00:24:51,800
Speaker 1: portions are double the size. You're you know, taking down

544
00:24:51,880 --> 00:24:54,359
Speaker 1: nuts and seats by the handful. So it really is

545
00:24:54,400 --> 00:24:56,960
Speaker 1: one of those areas where dietitians can, oh, my goodness, us,

546
00:24:57,000 --> 00:25:00,359
Speaker 1: you do so much benefit for our clients. So really

547
00:25:00,400 --> 00:25:02,440
Speaker 1: we do want to give our dietitian colleagues a good

548
00:25:02,480 --> 00:25:04,719
Speaker 1: plug here. And yeah, I think that's probably as much

549
00:25:04,720 --> 00:25:06,840
Speaker 1: as we can really say on this podcast, because it

550
00:25:06,880 --> 00:25:09,760
Speaker 1: is one of those conditions that is incredibly personalized and

551
00:25:09,800 --> 00:25:12,280
Speaker 1: what works for one simply doesn't work for another. It's

552
00:25:12,320 --> 00:25:12,920
Speaker 1: not that easy.

553
00:25:13,040 --> 00:25:16,000
Speaker 2: Well, it's a clinical condition and requires a medical management

554
00:25:16,040 --> 00:25:17,320
Speaker 2: as well. As I would say, when you do it

555
00:25:17,520 --> 00:25:19,760
Speaker 2: for a dietitian, you got someone who's very experienced in

556
00:25:19,800 --> 00:25:22,399
Speaker 2: the management of PCOS because I would say dietetics has

557
00:25:22,400 --> 00:25:25,000
Speaker 2: evolved to be a specialist area. Now I don't do

558
00:25:25,040 --> 00:25:26,720
Speaker 2: a lot of gut health. It's not really my area.

559
00:25:26,760 --> 00:25:28,560
Speaker 2: There's people who know a lot more about it than

560
00:25:28,600 --> 00:25:32,200
Speaker 2: I do. And the same with hormonal conditions and specifically pcos.

561
00:25:32,440 --> 00:25:34,440
Speaker 2: But just to finish, as I will say, with met

562
00:25:34,440 --> 00:25:36,480
Speaker 2: form and it takes about four six weeks to even

563
00:25:36,560 --> 00:25:38,800
Speaker 2: kick in. So if you've started or been off it

564
00:25:38,840 --> 00:25:41,080
Speaker 2: and then going back on in conjunction with diet, you

565
00:25:41,119 --> 00:25:43,800
Speaker 2: won't lose for several weeks because basically what has to

566
00:25:43,800 --> 00:25:46,840
Speaker 2: happen is those hormone levels in that cohort that does

567
00:25:46,880 --> 00:25:50,800
Speaker 2: have high inchelin perhaps secondary to PCOS. It takes about

568
00:25:50,800 --> 00:25:53,680
Speaker 2: four six weeks to bring those levels down to start

569
00:25:53,720 --> 00:25:58,560
Speaker 2: to allow normal carbohydrate or improve carbohydrate metabolism to induce

570
00:25:58,640 --> 00:26:00,840
Speaker 2: fat loss. So that's a out of four to six

571
00:26:00,840 --> 00:26:03,199
Speaker 2: weeks lag before you start to see things working. So

572
00:26:03,240 --> 00:26:05,240
Speaker 2: that's important to know too, because of course Lee and

573
00:26:05,320 --> 00:26:07,359
Speaker 2: we start with a medication and we're like expecting the

574
00:26:07,359 --> 00:26:09,439
Speaker 2: scales to change, and unfortunately when it comes to this

575
00:26:09,440 --> 00:26:13,880
Speaker 2: hormonal management, this kind of control and clinical management of pcos,

576
00:26:13,920 --> 00:26:16,760
Speaker 2: it's sort of a three six twelve months project to

577
00:26:16,880 --> 00:26:19,600
Speaker 2: really sort hormones over that extended period of time.

578
00:26:19,760 --> 00:26:22,400
Speaker 1: Absolutely, yeah, play the long game with with this type

579
00:26:22,440 --> 00:26:25,080
Speaker 1: of condition. Guys, it's you know things, changing things slowly

580
00:26:25,080 --> 00:26:27,560
Speaker 1: and steadily over time, but changing them for the better

581
00:26:28,040 --> 00:26:29,560
Speaker 1: is one of the best things that you can do.

582
00:26:29,480 --> 00:26:31,080
Speaker 2: And then keep it controlled long term.

583
00:26:31,119 --> 00:26:34,240
Speaker 1: Definitely. So that brings us to our product review of

584
00:26:34,320 --> 00:26:36,840
Speaker 1: the week, Susie, And now these are I'm really excited

585
00:26:36,840 --> 00:26:39,440
Speaker 1: about this one because we found these cookies in Willist.

586
00:26:39,480 --> 00:26:43,040
Speaker 1: They're the Plantitude so Platitude Meeting plan based grin Alok

587
00:26:43,040 --> 00:26:46,040
Speaker 1: cookies and they are delicious, but are they actually healthy?

588
00:26:46,160 --> 00:26:47,399
Speaker 1: And I'll give you a bit of a background on

589
00:26:47,440 --> 00:26:49,320
Speaker 1: the story. So we had a ton of listeners asking

590
00:26:49,359 --> 00:26:51,760
Speaker 1: you about this, I think probably because a lot of

591
00:26:51,800 --> 00:26:54,160
Speaker 1: people saw it on my Instagram stories. So we did

592
00:26:54,160 --> 00:26:56,640
Speaker 1: a hypno birth in class a few weekends ago, Susie,

593
00:26:56,720 --> 00:26:59,439
Speaker 1: and there was this a lovely lady Caitlin who ran it.

594
00:26:59,440 --> 00:27:01,119
Speaker 1: It was it was when she gave us this little

595
00:27:01,119 --> 00:27:03,640
Speaker 1: healthy baggie of snacks. So we breaked the morning tea

596
00:27:03,760 --> 00:27:05,960
Speaker 1: and afternoon teach day and in there there was like

597
00:27:05,960 --> 00:27:08,639
Speaker 1: a little cheese block there was some grain cold grain takers,

598
00:27:08,720 --> 00:27:11,359
Speaker 1: a little type of hommas. There was a piece of fruit,

599
00:27:11,400 --> 00:27:13,920
Speaker 1: and one of these Plantitude granola cookies. And she really

600
00:27:13,960 --> 00:27:16,600
Speaker 1: prided herself on giving all of the participants and the

601
00:27:16,680 --> 00:27:19,320
Speaker 1: pregnant mommas and you know, the partners as well a

602
00:27:19,440 --> 00:27:21,800
Speaker 1: really healthy baggie of snacks. And I was like, oh, this,

603
00:27:21,880 --> 00:27:24,040
Speaker 1: lady's so sweet, Like I love this, and I was

604
00:27:24,080 --> 00:27:26,960
Speaker 1: eating it and my hubby David's like, oh this is good,

605
00:27:27,040 --> 00:27:29,560
Speaker 1: Like what's in this? And everyone was just saying like,

606
00:27:29,640 --> 00:27:31,680
Speaker 1: oh this is like this is too healthy. This can't

607
00:27:31,680 --> 00:27:33,600
Speaker 1: be good for us, and she's like, no, no, it's wonderful.

608
00:27:33,640 --> 00:27:35,760
Speaker 1: It's plant based. And everyone's like, oh my goodness, it's

609
00:27:35,760 --> 00:27:38,080
Speaker 1: plant based. This is amazing. Where we go to get these?

610
00:27:38,280 --> 00:27:40,200
Speaker 1: And so naturally I posted these on my stories and

611
00:27:40,240 --> 00:27:41,920
Speaker 1: I was like, I'm going to try and recreate these,

612
00:27:42,000 --> 00:27:43,760
Speaker 1: and a lot of people wrote into me saying you

613
00:27:43,760 --> 00:27:45,960
Speaker 1: don't need to recreate them, leam, they're in wool. It's like,

614
00:27:45,960 --> 00:27:48,800
Speaker 1: they're amazing. I love them. And then people started being like,

615
00:27:48,920 --> 00:27:51,879
Speaker 1: oh wait, are these actually that good? And so so

616
00:27:51,960 --> 00:27:53,920
Speaker 1: it got us talking and I was like, okay, they

617
00:27:53,960 --> 00:27:56,760
Speaker 1: taste incredible no doubt about it, but are they actually

618
00:27:56,800 --> 00:27:59,040
Speaker 1: that good for us? Susie. So when we look at

619
00:27:59,080 --> 00:28:04,639
Speaker 1: the ingredients, let's break it down four listeners wheat flour, sugar, margarine, multipliers,

620
00:28:04,640 --> 00:28:09,640
Speaker 1: an antioxidant's fine natural colors, raisins, pepitas, oats, dark chocolate,

621
00:28:10,080 --> 00:28:12,840
Speaker 1: golden syrup, are descated coconut. So some good whole food

622
00:28:12,840 --> 00:28:15,080
Speaker 1: based ingredients in there. But if you actually look at

623
00:28:15,080 --> 00:28:19,080
Speaker 1: the top three ingredients wheat, flour, sugar, margarine, probably tell

624
00:28:19,160 --> 00:28:20,919
Speaker 1: us us a little bit about it. And then we

625
00:28:20,920 --> 00:28:23,399
Speaker 1: look at the good quality ingredients such as pepeters for

626
00:28:23,400 --> 00:28:27,879
Speaker 1: example five percent, rolled oats great ingredient five percent. You know,

627
00:28:28,000 --> 00:28:30,840
Speaker 1: dark chocolate chips only five percent. But we've also got

628
00:28:31,000 --> 00:28:33,240
Speaker 1: golden syrup and sugar in there as well, so we've

629
00:28:33,280 --> 00:28:35,840
Speaker 1: got three types of sugar in this cookie. And when

630
00:28:35,880 --> 00:28:38,840
Speaker 1: we look at the nutritional panel per one hundred grams,

631
00:28:38,840 --> 00:28:41,760
Speaker 1: we've got nine hundred and seventy two kilodeles. We've got

632
00:28:41,800 --> 00:28:44,360
Speaker 1: three point seven grams of protein, nine point three grams

633
00:28:44,360 --> 00:28:46,680
Speaker 1: of fat. I would assume that's because margarine is the

634
00:28:46,720 --> 00:28:49,960
Speaker 1: third ingredient. We've got thirty two grams of carbo hydrates,

635
00:28:49,960 --> 00:28:53,200
Speaker 1: about two serves of carbohydrate, seventeen grams of sugar, one

636
00:28:53,200 --> 00:28:56,360
Speaker 1: point seven grams of dietary fiber, So not appalling, but

637
00:28:56,400 --> 00:28:58,000
Speaker 1: at least they haven't done a whole lot of process

638
00:28:58,040 --> 00:29:00,000
Speaker 1: fiber in there. It's sort of the naturally occurring fire

639
00:29:00,440 --> 00:29:02,760
Speaker 1: I assume from some of the dried fruits, pepitas and

640
00:29:02,840 --> 00:29:05,920
Speaker 1: rolled oats, and sodium is one hundred and seventy eight milligram,

641
00:29:06,040 --> 00:29:09,720
Speaker 1: So in terms of a cookie, I mean, you could

642
00:29:09,720 --> 00:29:11,640
Speaker 1: do a lot better job yourself at home, put it

643
00:29:11,680 --> 00:29:13,440
Speaker 1: that way, and I think I would really like to

644
00:29:13,480 --> 00:29:15,560
Speaker 1: see the rolled oats being a lot higher up that

645
00:29:15,680 --> 00:29:18,360
Speaker 1: ingredient panel, and they're sort of refined wheat flour being

646
00:29:18,400 --> 00:29:21,040
Speaker 1: a little bit lowered down that nutritional panel as well,

647
00:29:21,160 --> 00:29:23,520
Speaker 1: and a little bit more of the whole food ingredients

648
00:29:23,520 --> 00:29:26,480
Speaker 1: like the raisins and the pepeitas. I think WOU would

649
00:29:26,480 --> 00:29:28,400
Speaker 1: go a long way. What are your thoughts on these cuity?

650
00:29:28,400 --> 00:29:29,080
Speaker 1: Have you tried them?

651
00:29:29,840 --> 00:29:33,640
Speaker 2: When when you posted these on your Instagram, I was

652
00:29:33,880 --> 00:29:38,360
Speaker 2: laughed because I had seen these cookies ages ago and

653
00:29:38,400 --> 00:29:41,360
Speaker 2: they was so delicious, So I bought them at my

654
00:29:41,440 --> 00:29:44,160
Speaker 2: local Willies. It's like a metro, so they've kind of

655
00:29:44,200 --> 00:29:46,840
Speaker 2: got more sort of boutique products, and they look so

656
00:29:46,920 --> 00:29:50,000
Speaker 2: incredibly healthy. They're in like this sort of container with

657
00:29:50,040 --> 00:29:54,160
Speaker 2: this beautiful greenish label, and they look like they've got

658
00:29:54,200 --> 00:29:56,040
Speaker 2: heaps of grains in them, and they loot.

659
00:29:56,080 --> 00:29:59,360
Speaker 1: They look you can see in them. They look good

660
00:30:00,360 --> 00:30:01,160
Speaker 1: and they're massive.

661
00:30:01,200 --> 00:30:04,680
Speaker 2: They're like probably the size of four small top Tic cookies, right,

662
00:30:05,000 --> 00:30:06,720
Speaker 2: So when you posted them, I just thought it was

663
00:30:06,760 --> 00:30:08,640
Speaker 2: the funniest thing. I'm like, she's gonna die when she

664
00:30:08,760 --> 00:30:10,840
Speaker 2: realizes what's in these, because you were at that birth

665
00:30:10,840 --> 00:30:12,280
Speaker 2: class and they just gave them to you and you

666
00:30:12,280 --> 00:30:14,000
Speaker 2: were like, these are amazing, and I was thinking, you're

667
00:30:14,000 --> 00:30:17,320
Speaker 2: gonna die because they're like a thousand killogeles per cookie

668
00:30:17,320 --> 00:30:20,680
Speaker 2: because they're so freaking big and there's like seventeen grams

669
00:30:20,680 --> 00:30:22,640
Speaker 2: of sugar in a single cookie. So I had to

670
00:30:22,640 --> 00:30:25,200
Speaker 2: stop buying them because I would buy them thinking, oh,

671
00:30:25,240 --> 00:30:27,800
Speaker 2: you know, I'll just have one, and before you knew it,

672
00:30:27,800 --> 00:30:30,440
Speaker 2: you'd eaten like two meals of cookie calories. And then

673
00:30:30,480 --> 00:30:32,320
Speaker 2: my kids didn't even like them, so I would end

674
00:30:32,400 --> 00:30:34,480
Speaker 2: up eating them. So I have to not buy them

675
00:30:34,480 --> 00:30:36,600
Speaker 2: because I just think they're not healthy at all.

676
00:30:36,640 --> 00:30:37,800
Speaker 1: I don't think they're healthy at all.

677
00:30:38,120 --> 00:30:42,320
Speaker 2: They're massive, they're fullish sugar, but they are absolutely delicious,

678
00:30:42,480 --> 00:30:45,280
Speaker 2: but they're definitely not healthier just because they look at

679
00:30:45,320 --> 00:30:47,200
Speaker 2: like wheat flour. I always say, if you look at

680
00:30:47,240 --> 00:30:50,120
Speaker 2: an ingredient list and there's refined white flowers, sugar and

681
00:30:50,240 --> 00:30:53,400
Speaker 2: oil is the first three ingredients, just like, run right,

682
00:30:54,480 --> 00:30:57,880
Speaker 2: exactly what's in this and it's margarine, so it's maybe

683
00:30:57,920 --> 00:30:59,760
Speaker 2: you know, a bit of hydrogenation in there.

684
00:31:00,080 --> 00:31:00,280
Speaker 1: Well.

685
00:31:00,880 --> 00:31:05,160
Speaker 2: So they're so misleading because they look so healthy and

686
00:31:05,160 --> 00:31:09,600
Speaker 2: they're delicious, but definitely not a daily food. Don't buy

687
00:31:09,640 --> 00:31:11,680
Speaker 2: them because you just won't stop eating them. There's five

688
00:31:11,720 --> 00:31:14,120
Speaker 2: in the packets, so you think only five and they're

689
00:31:14,200 --> 00:31:17,360
Speaker 2: like enormous, so yes, but delicious and like.

690
00:31:17,320 --> 00:31:19,240
Speaker 1: To put it into perspective, there's thirty two and a

691
00:31:19,240 --> 00:31:22,760
Speaker 1: half grams of carbohydrate, Like there's the equivalent carbohydrate two

692
00:31:22,760 --> 00:31:24,280
Speaker 1: slices of bread in one cookie.

693
00:31:24,280 --> 00:31:24,440
Speaker 2: Guy.

694
00:31:24,680 --> 00:31:27,320
Speaker 1: So, and as you said, Susie, is the scariest part

695
00:31:27,360 --> 00:31:29,040
Speaker 1: is they look really healthy. Like you pick up the

696
00:31:29,040 --> 00:31:31,760
Speaker 1: package and it's like plant based delicious, and you're like, well,

697
00:31:31,760 --> 00:31:33,640
Speaker 1: these look good. You can see the pipitas and you

698
00:31:33,680 --> 00:31:35,440
Speaker 1: can see the raisins in there, and they look like

699
00:31:35,440 --> 00:31:38,200
Speaker 1: a great granola based cookie, and so it's very easy

700
00:31:38,280 --> 00:31:40,400
Speaker 1: to see, and the amount of people riding in they

701
00:31:40,440 --> 00:31:42,640
Speaker 1: knew exactly what they were. I was like, oh, one

702
00:31:42,680 --> 00:31:44,800
Speaker 1: of these cookies are if I could find a recipe,

703
00:31:44,840 --> 00:31:47,000
Speaker 1: and I reckon. I had over one hundred people writing

704
00:31:47,000 --> 00:31:49,480
Speaker 1: into me, Susie, So everybody knows what they are. Everybody's

705
00:31:49,520 --> 00:31:52,000
Speaker 1: eating them. But guys, I think they look a lot

706
00:31:52,040 --> 00:31:54,640
Speaker 1: healthy than they actually are. So if you don't have

707
00:31:54,680 --> 00:31:57,120
Speaker 1: the self control to you know, break that cookie into two,

708
00:31:57,200 --> 00:31:59,600
Speaker 1: or just have one and you know, gift away the

709
00:31:59,680 --> 00:32:03,040
Speaker 1: other four. If your goal is fout loss, probably best

710
00:32:03,040 --> 00:32:05,400
Speaker 1: to leave them in the super market, or try and

711
00:32:05,440 --> 00:32:08,840
Speaker 1: recreate them yourself, using rollots as a top ingredient and

712
00:32:08,880 --> 00:32:12,000
Speaker 1: maybe a little bit of a lower sugar content, because

713
00:32:12,040 --> 00:32:13,440
Speaker 1: you know, you can see a couple of dark chop

714
00:32:13,560 --> 00:32:15,000
Speaker 1: tips when you pick them up and you think, oh,

715
00:32:15,040 --> 00:32:18,320
Speaker 1: this might actually be lower sugar. Hence, once you turn

716
00:32:18,360 --> 00:32:21,040
Speaker 1: over that nutritional label, seventeen grams of sugar in the

717
00:32:21,040 --> 00:32:24,280
Speaker 1: cookie is quite a significant amount. So unless your goal

718
00:32:24,360 --> 00:32:27,000
Speaker 1: is to gain weight, or you've got kids who you

719
00:32:27,040 --> 00:32:29,400
Speaker 1: know are really a little bit undernourished, or they really

720
00:32:29,400 --> 00:32:31,600
Speaker 1: need some significant calories, or you've got you know, loved

721
00:32:31,600 --> 00:32:33,560
Speaker 1: ones or family members who are a little bit manoished.

722
00:32:33,680 --> 00:32:36,000
Speaker 1: These are a great product, guys, but if your goalless

723
00:32:36,000 --> 00:32:39,479
Speaker 1: foloss would I would stay right away or definitely use

724
00:32:39,520 --> 00:32:41,720
Speaker 1: them as an occasional triat.

725
00:32:41,600 --> 00:32:43,760
Speaker 2: Well, it's almost a whole meal. Like it's about two

726
00:32:43,800 --> 00:32:46,360
Speaker 2: hundred and fifty calories per cookie, which is almost the

727
00:32:46,400 --> 00:32:48,680
Speaker 2: amount i'd give to a small female for an entire meal,

728
00:32:49,120 --> 00:32:52,080
Speaker 2: and at seventeen grams of sugar, that's almost your entire

729
00:32:52,200 --> 00:32:55,480
Speaker 2: daily recommended intake of added sugars of about twenty five grams.

730
00:32:55,520 --> 00:32:58,560
Speaker 2: So I would say, though, because I like to bake now,

731
00:32:59,200 --> 00:33:01,440
Speaker 2: it's easy in this day and age to make a

732
00:33:01,440 --> 00:33:04,560
Speaker 2: great granola cookie because then there's all those great lower

733
00:33:04,600 --> 00:33:07,520
Speaker 2: sugar granolas, whether you do the Carmens or the Jordans,

734
00:33:07,600 --> 00:33:09,280
Speaker 2: or I think even the Bee natural have got a

735
00:33:09,280 --> 00:33:13,160
Speaker 2: low sugar on and you can easily combine that with

736
00:33:13,520 --> 00:33:16,160
Speaker 2: some better fat, whether you opted to use some olive oil.

737
00:33:16,680 --> 00:33:19,200
Speaker 2: If you combine a granola cookie with a little bit

738
00:33:19,240 --> 00:33:22,680
Speaker 2: of mashed banana, it's actually sticks quite well, and eggs

739
00:33:22,680 --> 00:33:25,280
Speaker 2: as well, yet all the same with one hundred percent nutspread,

740
00:33:25,360 --> 00:33:27,640
Speaker 2: especially I'd consult to Mavers, but I like to use

741
00:33:27,680 --> 00:33:30,080
Speaker 2: them in baking because it's quite runny, so it binds

742
00:33:30,160 --> 00:33:32,239
Speaker 2: quite well. And then if you wanted a little hit

743
00:33:32,280 --> 00:33:34,320
Speaker 2: of chocolate again, you could add a few dark chop bits.

744
00:33:34,360 --> 00:33:37,240
Speaker 2: So I don't mind dipping the bottom of my granola cookies,

745
00:33:37,560 --> 00:33:39,600
Speaker 2: so you could actually do a much better one. Now,

746
00:33:39,640 --> 00:33:41,720
Speaker 2: it may not taste as good, and the reason it

747
00:33:41,760 --> 00:33:43,560
Speaker 2: tastes so good is because it's a lot of rubbish

748
00:33:43,560 --> 00:33:45,560
Speaker 2: in it. But if you don't mind sort of taking

749
00:33:45,560 --> 00:33:47,360
Speaker 2: a step back a little bit, you can make a

750
00:33:47,400 --> 00:33:50,000
Speaker 2: really delicious granola cookie in the right size, which is

751
00:33:50,000 --> 00:33:52,440
Speaker 2: about the size of slightly bigger, I guess than a

752
00:33:52,440 --> 00:33:55,640
Speaker 2: fifty cent coin, so a lot smaller, and enjoy that.

753
00:33:55,720 --> 00:33:57,160
Speaker 2: And as I said, the thing for me was that

754
00:33:57,200 --> 00:33:59,120
Speaker 2: my kids wouldn't eat these anyway. So I find that

755
00:33:59,160 --> 00:34:01,000
Speaker 2: if I make a banana base well with a little

756
00:34:01,000 --> 00:34:02,840
Speaker 2: bit of chocolate on the bottom, they're much more.

757
00:34:02,720 --> 00:34:05,320
Speaker 1: Likely to eat it. So you can make a delicious.

758
00:34:04,880 --> 00:34:07,440
Speaker 2: Granola cookie that's the better portion. And I've got some

759
00:34:07,480 --> 00:34:10,359
Speaker 2: of my Instagram have a look, because there's a lot

760
00:34:10,360 --> 00:34:11,960
Speaker 2: of better ones out there that will still give you

761
00:34:11,960 --> 00:34:16,000
Speaker 2: the hit without the plantituwed ones, which are quite indulgent.

762
00:34:16,400 --> 00:34:18,080
Speaker 1: I think the biggest problem is the portion. You know,

763
00:34:18,080 --> 00:34:21,680
Speaker 1: if there was that cookie but in twelve twelve smaller cookies,

764
00:34:21,760 --> 00:34:23,959
Speaker 1: I mean, I would probably recommend it a lot more

765
00:34:24,040 --> 00:34:25,719
Speaker 1: because it is delicious and it could be more like

766
00:34:25,760 --> 00:34:28,239
Speaker 1: a soul food treat. But I think that portion for

767
00:34:28,320 --> 00:34:30,439
Speaker 1: a lot of people. You know, unless you're a six

768
00:34:30,440 --> 00:34:32,600
Speaker 1: foot three trader who's working on hot roofs in the

769
00:34:32,600 --> 00:34:35,560
Speaker 1: sunt all day and burning exorbitant amount of calories, it's

770
00:34:35,600 --> 00:34:37,960
Speaker 1: too much for a snack for the majority of smaller

771
00:34:37,960 --> 00:34:40,279
Speaker 1: women or women with desk jobs.

772
00:34:40,320 --> 00:34:43,040
Speaker 2: So reason this is so delicious, I reckon it's the

773
00:34:43,120 --> 00:34:45,880
Speaker 2: chewiness of it. It's got a really amazing texture. It

774
00:34:45,920 --> 00:34:48,160
Speaker 2: does it absolutely And if you realize that texture is

775
00:34:48,200 --> 00:34:50,360
Speaker 2: amazing because of the margarine, that might turn you off

776
00:34:50,400 --> 00:34:52,560
Speaker 2: a little bit, because that's why that's why the texture

777
00:34:52,600 --> 00:34:53,000
Speaker 2: seeks and.

778
00:34:53,000 --> 00:34:53,800
Speaker 1: The flour together.

779
00:34:54,000 --> 00:34:58,080
Speaker 2: Yeah, it's that gooey sensation of a proper cookie, like

780
00:34:58,080 --> 00:35:00,919
Speaker 2: a cookie dough you'd get in ice cream, because they're

781
00:35:00,920 --> 00:35:03,640
Speaker 2: mixed margarine, which is like the grossest type of fat

782
00:35:04,040 --> 00:35:07,080
Speaker 2: with white flour. So that might turn you off a

783
00:35:07,120 --> 00:35:08,719
Speaker 2: little bit. If you're trying to control yourself and not

784
00:35:08,760 --> 00:35:12,040
Speaker 2: buy them. So we're sorry to burst the bubble about

785
00:35:12,040 --> 00:35:14,239
Speaker 2: the platitude, but it did give me a good old

786
00:35:14,280 --> 00:35:16,120
Speaker 2: laugh when I saw you talking about them in your

787
00:35:16,120 --> 00:35:17,520
Speaker 2: birth class, I thought you're gonna laugh.

788
00:35:17,880 --> 00:35:19,839
Speaker 1: I was just trying to pray that they were good.

789
00:35:19,920 --> 00:35:24,000
Speaker 2: Anyway, we're sorry to upset everybody. They're This is not

790
00:35:24,040 --> 00:35:27,000
Speaker 2: sponsored by the Plantitude Cookies segment, and I don't.

791
00:35:26,840 --> 00:35:28,000
Speaker 1: Think we ever will be after that.

792
00:35:29,239 --> 00:35:31,880
Speaker 2: But it's misleading as well. Come on, the supermarkets can

793
00:35:31,920 --> 00:35:33,080
Speaker 2: do better because it's a bit.

794
00:35:33,239 --> 00:35:34,800
Speaker 1: Just because it's vegan doesn't mean a's whole.

795
00:35:34,920 --> 00:35:37,000
Speaker 2: Yeah, come on, I own it. Supermarkets they can do

796
00:35:37,040 --> 00:35:38,880
Speaker 2: a better job than that with healthier products, So I

797
00:35:38,880 --> 00:35:40,560
Speaker 2: sort of blame them a bit for that too. They

798
00:35:40,560 --> 00:35:43,640
Speaker 2: can do better anyway. For our final segment of the show,

799
00:35:43,760 --> 00:35:46,960
Speaker 2: one of our listener questions on Instagram was on vitamin

800
00:35:47,080 --> 00:35:50,800
Speaker 2: B twelve, which is an essential vitamin that we tend

801
00:35:50,840 --> 00:35:52,959
Speaker 2: to get or we do only get from animal baste

802
00:35:53,000 --> 00:35:55,120
Speaker 2: food to any of our dairy, our eggs, our meat,

803
00:35:55,160 --> 00:35:57,920
Speaker 2: chicken fish. But the question was what are the science

804
00:35:58,280 --> 00:36:01,920
Speaker 2: that you might have low vitamin B twelve? So vitamin

805
00:36:01,960 --> 00:36:04,440
Speaker 2: B twelve is an essential vitamin and it's required for

806
00:36:04,480 --> 00:36:08,520
Speaker 2: the development myelination of our neurological or cells, and function

807
00:36:08,600 --> 00:36:11,120
Speaker 2: of the central nervous system, new blood cell formation, and

808
00:36:11,200 --> 00:36:16,359
Speaker 2: DNA synthesis. Now it's really interestingly and because we never

809
00:36:16,480 --> 00:36:19,239
Speaker 2: used to really hear about vitamin B twelve deficiencies, and

810
00:36:19,280 --> 00:36:22,160
Speaker 2: we do hear about it a little bit more, and

811
00:36:22,239 --> 00:36:25,200
Speaker 2: I do wonder if part of that is an increased

812
00:36:25,239 --> 00:36:28,799
Speaker 2: interest in plant based diets and people perhaps not routinely

813
00:36:28,840 --> 00:36:31,239
Speaker 2: getting adequate amounts of btwalk because we don't need a

814
00:36:31,239 --> 00:36:31,719
Speaker 2: lot of it.

815
00:36:32,280 --> 00:36:32,960
Speaker 1: But if people are.

816
00:36:32,880 --> 00:36:36,560
Speaker 2: Suddenly not eating a lot of meat or specifically dairy,

817
00:36:36,640 --> 00:36:39,799
Speaker 2: so they've swapped out their milk for a plant based

818
00:36:39,840 --> 00:36:42,640
Speaker 2: milk that's not fortified because again similar to the story

819
00:36:42,640 --> 00:36:46,360
Speaker 2: of calcium fortification in plant based milks, not necessarily will

820
00:36:46,360 --> 00:36:49,240
Speaker 2: all plant based milks contain vitamin B twelve. And because

821
00:36:49,239 --> 00:36:51,200
Speaker 2: it's a vitamin we need every single day for so

822
00:36:51,239 --> 00:36:54,239
Speaker 2: many different reactions in the body, perhaps you know that's

823
00:36:54,280 --> 00:36:57,120
Speaker 2: one of the reasons we're seeing it more commonly. And

824
00:36:57,760 --> 00:36:59,960
Speaker 2: the issue is that over time it can cause an

825
00:37:00,040 --> 00:37:02,600
Speaker 2: number of issues as the amounts deplete in the body

826
00:37:02,719 --> 00:37:05,400
Speaker 2: and you start to notice some unusual changes, some tingling

827
00:37:05,400 --> 00:37:08,320
Speaker 2: in the hands and feats at times, increase risk of

828
00:37:08,360 --> 00:37:11,360
Speaker 2: infection and immune function. That can be quite profound effects

829
00:37:11,400 --> 00:37:13,839
Speaker 2: for pregnant and breastfeeding women. So it was a very

830
00:37:13,880 --> 00:37:17,239
Speaker 2: interesting question because I was thinking, why would somebody ask

831
00:37:17,360 --> 00:37:21,000
Speaker 2: that question? But yeah, I thought it was really interesting

832
00:37:21,000 --> 00:37:23,560
Speaker 2: that it came through on our Instagram question channels.

833
00:37:23,600 --> 00:37:25,400
Speaker 1: Definitely, and I think you're right there, arise in the

834
00:37:25,520 --> 00:37:27,640
Speaker 1: sort of plant based movement which were or full you know,

835
00:37:27,680 --> 00:37:29,480
Speaker 1: we want people to eat more of dgies and you know,

836
00:37:29,680 --> 00:37:32,799
Speaker 1: minimize the consumption of animal based products. But it is

837
00:37:33,080 --> 00:37:36,480
Speaker 1: that delicate balance between if you're just doing this yourself

838
00:37:36,520 --> 00:37:39,799
Speaker 1: without the proper guidance or consultation of a dietissian, it's

839
00:37:39,920 --> 00:37:41,880
Speaker 1: very easy to become deficient and a lot of nutrients

840
00:37:41,920 --> 00:37:44,120
Speaker 1: and B twelve is one of those big ones. And

841
00:37:44,160 --> 00:37:45,799
Speaker 1: so if you're listening at home and you were a

842
00:37:45,840 --> 00:37:47,759
Speaker 1: vegan or you were plant based, and you don't have

843
00:37:47,840 --> 00:37:50,920
Speaker 1: something like nutritional use in your cupboard, you were doing

844
00:37:51,000 --> 00:37:54,280
Speaker 1: your sofa disservice. Because there aren't many plant based sources

845
00:37:54,280 --> 00:37:56,040
Speaker 1: of B twelve. As Susie mentioned, there's a lot of

846
00:37:56,080 --> 00:37:58,399
Speaker 1: animal based sources you'll find if you eat animal based

847
00:37:58,400 --> 00:38:01,759
Speaker 1: products and dairy and eggs, but if you don't nutritional

848
00:38:01,840 --> 00:38:05,800
Speaker 1: use a fortified non dairy milk and a fortified special

849
00:38:05,800 --> 00:38:08,759
Speaker 1: particular type of breakfast cereal like probably the only real

850
00:38:08,800 --> 00:38:10,720
Speaker 1: ways that you're going to get in B twelve throughout

851
00:38:10,719 --> 00:38:13,080
Speaker 1: your diet. And there are a lot of neurological based

852
00:38:13,120 --> 00:38:16,520
Speaker 1: symptoms that can come with a B twelve deficiency as well,

853
00:38:16,960 --> 00:38:18,920
Speaker 1: not just you know, the fatigue and the lack of

854
00:38:19,080 --> 00:38:21,040
Speaker 1: energy and that sort of thing. I don't know how

855
00:38:21,080 --> 00:38:22,640
Speaker 1: relevant this will be for a lot of our listeners,

856
00:38:22,640 --> 00:38:24,680
Speaker 1: but I would encourage you to actually checking on your

857
00:38:24,680 --> 00:38:27,000
Speaker 1: loved ones and your elderly ones because I used to

858
00:38:27,080 --> 00:38:28,680
Speaker 1: work when I was at the hospital Susie in one

859
00:38:28,719 --> 00:38:30,880
Speaker 1: of the high care wards. We stre are a lot

860
00:38:30,880 --> 00:38:32,960
Speaker 1: of patients for you know, dementia in that ward, and

861
00:38:33,000 --> 00:38:34,600
Speaker 1: you know a lot of patients were being assessed for

862
00:38:34,680 --> 00:38:37,600
Speaker 1: rapid deterioration. You know, family members would bring in granny

863
00:38:37,680 --> 00:38:39,560
Speaker 1: or grandpa or you know, bring in mum or dad

864
00:38:39,600 --> 00:38:41,399
Speaker 1: and say, you know, I think they've got dementia. They

865
00:38:41,440 --> 00:38:44,160
Speaker 1: keep falling over, they keep forgetting things, They're just they're

866
00:38:44,160 --> 00:38:47,520
Speaker 1: not themselves that their cognition has gone down rapidly. And

867
00:38:47,560 --> 00:38:49,799
Speaker 1: I think what a lot of people don't realize is

868
00:38:49,840 --> 00:38:53,320
Speaker 1: that B twelve is actually linked to impaired cognition and memory.

869
00:38:53,680 --> 00:38:56,680
Speaker 1: Along with the sensation that you have this like tingling

870
00:38:56,760 --> 00:38:59,279
Speaker 1: and numbness in your fingers or in your upper you know,

871
00:38:59,320 --> 00:39:01,239
Speaker 1: in your limbs, and so that can cause a lot

872
00:39:01,239 --> 00:39:04,200
Speaker 1: of elderly people to have more falls. Plus that with

873
00:39:04,239 --> 00:39:07,359
Speaker 1: the impaired cognition and memory, a lot of people are thinking, oh,

874
00:39:07,520 --> 00:39:10,600
Speaker 1: Grandie's got you know, Alzheimer's or dementia or something, but

875
00:39:10,680 --> 00:39:13,680
Speaker 1: she just might be severely deficient in B twelve. And

876
00:39:13,760 --> 00:39:15,279
Speaker 1: what a lot of people tend to do is they

877
00:39:15,320 --> 00:39:18,680
Speaker 1: get older, particularly if their life partner might pass away

878
00:39:18,719 --> 00:39:22,000
Speaker 1: and now they're living by themselves or something, they adopt

879
00:39:22,040 --> 00:39:24,040
Speaker 1: what we used to call like a tea and toast diet.

880
00:39:24,280 --> 00:39:27,200
Speaker 1: So instead of cooking themselves at nourishing lunch and nourishing dinner,

881
00:39:27,360 --> 00:39:29,200
Speaker 1: they'll have a little bit of a piece of toast

882
00:39:29,239 --> 00:39:31,160
Speaker 1: with a cup of tea for breakfast, a piece of

883
00:39:31,239 --> 00:39:32,960
Speaker 1: toast with a cup of tea for lunch, and then

884
00:39:33,000 --> 00:39:35,080
Speaker 1: dinner might be you know, a cup of soup or

885
00:39:35,080 --> 00:39:37,799
Speaker 1: something like that. So not only are they highly at

886
00:39:37,880 --> 00:39:41,319
Speaker 1: risk of malnutrition, but this B twelve deficiency can lead

887
00:39:41,360 --> 00:39:45,760
Speaker 1: to a lot of cognition problems, not just our elderly population,

888
00:39:46,040 --> 00:39:47,440
Speaker 1: But this is one of the big things that we

889
00:39:47,520 --> 00:39:50,320
Speaker 1: saw that once we reversed the malnutrition, they spent a

890
00:39:50,360 --> 00:39:53,239
Speaker 1: couple of months on rehab we reverse the B twelve deficiency,

891
00:39:53,560 --> 00:39:56,400
Speaker 1: their cognition and just their movement in general was so

892
00:39:56,560 --> 00:39:58,920
Speaker 1: much more improved. And you know, some of these people

893
00:39:58,960 --> 00:40:01,919
Speaker 1: didn't have problems with dementia or Alzheimer's, which you could

894
00:40:01,920 --> 00:40:05,920
Speaker 1: have easily been lumped in with because of the cognition

895
00:40:05,960 --> 00:40:07,800
Speaker 1: and the memory problem. So you know, we're not doctors,

896
00:40:07,800 --> 00:40:09,960
Speaker 1: and we don't pretend to be. But if you do

897
00:40:10,120 --> 00:40:13,080
Speaker 1: notice a severe decline in your loved ones, particularly if

898
00:40:13,080 --> 00:40:15,759
Speaker 1: they're elderly, they've stopped eating meat because you know, maybe

899
00:40:15,760 --> 00:40:17,800
Speaker 1: they just don't have the energy to cook a proper dinner,

900
00:40:17,920 --> 00:40:20,400
Speaker 1: or they've really adopted that tea and toast type diet.

901
00:40:21,080 --> 00:40:22,880
Speaker 1: Just popping them off to their GP and getting some

902
00:40:23,000 --> 00:40:26,120
Speaker 1: routine bloods. Adding on that B twelve can be something

903
00:40:26,160 --> 00:40:29,080
Speaker 1: that's really quite easy to reverse and can have quite

904
00:40:29,080 --> 00:40:32,200
Speaker 1: profound effects. When we actually get those levels back to

905
00:40:32,280 --> 00:40:33,640
Speaker 1: with the normal range, and.

906
00:40:33,600 --> 00:40:36,120
Speaker 2: A couple of other call outs for our listeners. We've

907
00:40:36,160 --> 00:40:38,879
Speaker 2: spoken about met forman earlier because that is also associated

908
00:40:38,960 --> 00:40:41,759
Speaker 2: with reduction in bottomin B twelve levels over time. So

909
00:40:41,800 --> 00:40:43,600
Speaker 2: for anyone who is on met form and if you

910
00:40:43,600 --> 00:40:45,840
Speaker 2: do notice any of those symptoms, but also LYE and

911
00:40:45,960 --> 00:40:49,040
Speaker 2: of course anyone who's had gut surgery, including weight loss surgery.

912
00:40:49,239 --> 00:40:52,000
Speaker 2: So it's not uncommon for B twelve issues for people

913
00:40:52,040 --> 00:40:57,240
Speaker 2: who have had certain areas gastric sleeves at times bypasses,

914
00:40:57,360 --> 00:40:59,719
Speaker 2: and a number of other gut surgery. So it is

915
00:40:59,719 --> 00:41:01,759
Speaker 2: something to be mindful of, particularly if you notice some

916
00:41:01,880 --> 00:41:04,960
Speaker 2: change in symptoms, because definitely absorption of some of the

917
00:41:04,960 --> 00:41:08,680
Speaker 2: factors that improve the factors that absorb. Just help me

918
00:41:08,680 --> 00:41:11,560
Speaker 2: out here. You're the GI dietician. You have to be

919
00:41:11,640 --> 00:41:13,839
Speaker 2: mindful of gut surgeries and absorb.

920
00:41:13,560 --> 00:41:15,600
Speaker 1: Where you absorb the B twelve in the body. If

921
00:41:15,600 --> 00:41:17,520
Speaker 1: you have you know, surgery to that or that part

922
00:41:17,560 --> 00:41:20,040
Speaker 1: of your body, or your digestive tractor has been taken out,

923
00:41:20,280 --> 00:41:23,359
Speaker 1: it's quite high up you will have problems absorbing B twelve.

924
00:41:23,440 --> 00:41:25,200
Speaker 1: So a lot of people with guts, some types of

925
00:41:25,200 --> 00:41:28,160
Speaker 1: gut surgery are on long term supplementation. But again, the

926
00:41:28,200 --> 00:41:30,359
Speaker 1: other really simple one we talked about reflux a couple

927
00:41:30,400 --> 00:41:32,480
Speaker 1: of weeks ago, Susie. If you're on a long term

928
00:41:32,520 --> 00:41:37,160
Speaker 1: PPI proton pump inhibita something like nexim or something like that,

929
00:41:37,320 --> 00:41:39,560
Speaker 1: or parriot, if you've been in long term use of that,

930
00:41:39,680 --> 00:41:41,640
Speaker 1: so you know for a couple of months or even years,

931
00:41:41,800 --> 00:41:44,120
Speaker 1: you're more prone to be at risk of B twelve

932
00:41:44,200 --> 00:41:46,719
Speaker 1: deficiency as well. So just some things to I guess

933
00:41:46,760 --> 00:41:49,400
Speaker 1: bear in mind. And as I recommend for most of

934
00:41:49,400 --> 00:41:51,640
Speaker 1: my clients Susie to get yearly bloods with their GP,

935
00:41:51,719 --> 00:41:54,160
Speaker 1: I don't think there's any harm in that, particularly if

936
00:41:54,719 --> 00:41:57,040
Speaker 1: you know you're not eating perhaps a well bounced start,

937
00:41:57,040 --> 00:41:59,960
Speaker 1: you've been really stressed lately, or you know lockdown's hit hard,

938
00:42:00,080 --> 00:42:02,239
Speaker 1: you're drinking a bit more alcohol than normal, you may

939
00:42:02,280 --> 00:42:04,920
Speaker 1: have started on some medication that you haven't been on previously.

940
00:42:05,160 --> 00:42:07,040
Speaker 1: I think it is really important to just be aware

941
00:42:07,080 --> 00:42:09,960
Speaker 1: of some of our baseline vitamins and nutrients and how

942
00:42:09,960 --> 00:42:12,560
Speaker 1: it can be quite easy to become deficient and a

943
00:42:12,560 --> 00:42:14,720
Speaker 1: lot of these things. Or if you're someone who's taken

944
00:42:14,800 --> 00:42:17,280
Speaker 1: up more of a vegetarian or a plant based style

945
00:42:17,320 --> 00:42:20,000
Speaker 1: of living, and again you're not adding in nutritional use

946
00:42:20,040 --> 00:42:22,719
Speaker 1: to like all of your meals. It's very likely that

947
00:42:22,800 --> 00:42:26,280
Speaker 1: you probably are deficient or quite low envitamin B twelve

948
00:42:26,280 --> 00:42:28,319
Speaker 1: and B twelve is one of those deficiencies where the

949
00:42:28,440 --> 00:42:31,440
Speaker 1: sooner you pick it up the better. So absolutely, especially

950
00:42:31,440 --> 00:42:35,000
Speaker 1: if you're experiencing that sort of tingling and numbness, that's

951
00:42:35,000 --> 00:42:37,799
Speaker 1: sort of a really big sign that something's not quite right.

952
00:42:37,880 --> 00:42:39,600
Speaker 1: So best to pop off to your GP and get

953
00:42:39,640 --> 00:42:42,040
Speaker 1: some bloods. It's a simple blood test. I shouldn't say

954
00:42:42,040 --> 00:42:44,759
Speaker 1: simple because some people do have that genuine fear of NEEDLESUSI,

955
00:42:45,000 --> 00:42:47,200
Speaker 1: but it is something that can be quite easily organized

956
00:42:47,239 --> 00:42:49,000
Speaker 1: by your GP and can give you a lot of

957
00:42:49,040 --> 00:42:52,520
Speaker 1: answers and can be quite quickly corrected as well if

958
00:42:52,520 --> 00:42:53,520
Speaker 1: you are actually low or.

959
00:42:53,520 --> 00:42:55,839
Speaker 2: Deficient, particularly as we said, for people who have had

960
00:42:55,920 --> 00:42:59,400
Speaker 2: quite distinct abdominal surgeries, perhaps they've had changes with their

961
00:42:59,400 --> 00:43:03,440
Speaker 2: stomach and on long term medications, absolutely like them at

962
00:43:03,480 --> 00:43:06,200
Speaker 2: foreman like those protein pump ones. Definitely that would be

963
00:43:06,200 --> 00:43:09,080
Speaker 2: indicated to have those bloods checked regularly. Or as you said,

964
00:43:09,160 --> 00:43:11,840
Speaker 2: if you've had some significant dietary changes by choice and

965
00:43:11,840 --> 00:43:13,040
Speaker 2: you've eliminated.

966
00:43:12,560 --> 00:43:13,440
Speaker 1: A number of foods.

967
00:43:13,560 --> 00:43:16,200
Speaker 2: Absolutely, that is a sign that also should be having

968
00:43:16,239 --> 00:43:18,080
Speaker 2: a blood test at least every twelve months to make

969
00:43:18,080 --> 00:43:20,239
Speaker 2: sure you keep on top of these deficiencies, because they

970
00:43:20,280 --> 00:43:22,400
Speaker 2: can have very profound effects of how we look and

971
00:43:22,400 --> 00:43:24,960
Speaker 2: feel and perform each day, and we don't necessarily put

972
00:43:24,960 --> 00:43:27,080
Speaker 2: it down to anything, but it can be a basic

973
00:43:27,560 --> 00:43:30,600
Speaker 2: a major vitamin and mineral deficiency if you're not getting

974
00:43:30,640 --> 00:43:32,520
Speaker 2: those on a regular basis in the diet.

975
00:43:33,120 --> 00:43:35,320
Speaker 1: We talked really quickly about I think you know the

976
00:43:35,920 --> 00:43:38,719
Speaker 1: quote unquote a drenal fatigue in a couple of episodes ago,

977
00:43:38,920 --> 00:43:40,440
Speaker 1: and a lot of the big symptom that a lot

978
00:43:40,440 --> 00:43:43,319
Speaker 1: of people report when they could get diagnosed with this

979
00:43:43,560 --> 00:43:46,840
Speaker 1: quote unquote condition is that brain fog. It could be

980
00:43:46,880 --> 00:43:48,879
Speaker 1: something as simple as you know, you're really low on iron,

981
00:43:48,960 --> 00:43:51,120
Speaker 1: or you're really low on vitamin B twelve, which is

982
00:43:51,160 --> 00:43:54,320
Speaker 1: affecting just your cognition and your memory and your ability

983
00:43:54,360 --> 00:43:56,640
Speaker 1: to think and critically think and that sort of thing.

984
00:43:56,680 --> 00:43:59,240
Speaker 1: So if you're experiencing that day felt on a daily basis,

985
00:43:59,320 --> 00:44:01,040
Speaker 1: it could be something simple like you just need to

986
00:44:01,040 --> 00:44:03,160
Speaker 1: get a bit more sleep, or it could be something

987
00:44:03,160 --> 00:44:05,320
Speaker 1: a little bit more I don't want to say sinister,

988
00:44:05,520 --> 00:44:08,920
Speaker 1: but something a little bit more zirracalized, where it's serious.

989
00:44:08,920 --> 00:44:11,279
Speaker 1: That's a good words serious, where we actually, you know,

990
00:44:11,360 --> 00:44:14,440
Speaker 1: we can correct it with supplementation or a shot or

991
00:44:14,480 --> 00:44:17,160
Speaker 1: something like that. So it's definitely something that it's not

992
00:44:17,239 --> 00:44:19,239
Speaker 1: good to just whack a label on something and go, oh,

993
00:44:19,280 --> 00:44:20,920
Speaker 1: you know, you've got you've got a dream of fatigue.

994
00:44:20,920 --> 00:44:22,920
Speaker 1: It's like, there could be a number of reasons. So

995
00:44:23,160 --> 00:44:25,400
Speaker 1: I always think that starting with some baseline bloods is

996
00:44:25,440 --> 00:44:27,759
Speaker 1: a really good place for the majority of people. If

997
00:44:27,760 --> 00:44:30,000
Speaker 1: you're not feeling righter, you've got some things going on,

998
00:44:30,080 --> 00:44:33,719
Speaker 1: like some numbness, some tingling, some brain bog, some fatigue,

999
00:44:33,960 --> 00:44:36,080
Speaker 1: or as Susie mentioned, you've had a significant change to

1000
00:44:36,120 --> 00:44:38,120
Speaker 1: your diet. So a bit of food for our thought

1001
00:44:38,160 --> 00:44:40,600
Speaker 1: for our listeners at home today, Susie one hundred percent.

1002
00:44:41,239 --> 00:44:42,640
Speaker 1: And then that brings us to the end of the

1003
00:44:42,719 --> 00:44:45,359
Speaker 1: Nutrition Couch for another week. And if you guys haven't

1004
00:44:45,400 --> 00:44:47,800
Speaker 1: done so already, we would love if you could subscribe

1005
00:44:47,840 --> 00:44:49,640
Speaker 1: to us. It really does help boost us up in

1006
00:44:49,680 --> 00:44:52,640
Speaker 1: the charts every every week and also leave us a

1007
00:44:52,640 --> 00:44:55,520
Speaker 1: positive rating and review in the Purple Apple podcast app.

1008
00:44:55,560 --> 00:44:58,600
Speaker 1: We absolutely love reading your reviews. It only takes you, know,

1009
00:44:58,800 --> 00:45:00,920
Speaker 1: you guys, sixty seconds to write us a review, and

1010
00:45:00,960 --> 00:45:03,160
Speaker 1: we give you close to a sixty minute podcast every

1011
00:45:03,160 --> 00:45:05,799
Speaker 1: single week, so we really really do appreciate that. And

1012
00:45:05,840 --> 00:45:08,000
Speaker 1: of course we have our Instagram and our Facebook sites

1013
00:45:08,040 --> 00:45:10,680
Speaker 1: live we're at the Nutrition Couch Podcast. Feel free to

1014
00:45:10,719 --> 00:45:13,120
Speaker 1: send us in any questions and we've got we've got

1015
00:45:13,120 --> 00:45:15,880
Speaker 1: a huge list of questions and listen to case studies

1016
00:45:15,880 --> 00:45:17,400
Speaker 1: and that sort of thing to talk about. Susie. We

1017
00:45:17,520 --> 00:45:19,680
Speaker 1: probably get through to twenty twenty four with the rate

1018
00:45:19,719 --> 00:45:22,120
Speaker 1: that we're going, but we love hearing all your questions,

1019
00:45:22,160 --> 00:45:24,840
Speaker 1: your comments, your product reviews as well, so send them

1020
00:45:24,880 --> 00:45:27,160
Speaker 1: all through to us and we will catch you guys

1021
00:45:27,440 --> 00:45:30,440
Speaker 1: in the same place and the same time next Sunday morning.

1022
00:45:30,640 --> 00:45:31,480
Speaker 1: Thank you for listening.

1023
00:45:31,600 --> 00:45:32,400
Speaker 2: Have a great week.