1 00:00:00,880 --> 00:00:03,080 Speaker 1: Do you find that you always have the best of 2 00:00:03,200 --> 00:00:06,800 Speaker 1: darting tensions, but then you find yourself overeating poor quality 3 00:00:06,840 --> 00:00:09,560 Speaker 1: food on more days than not. Whether there are certainly 4 00:00:09,640 --> 00:00:12,200 Speaker 1: some foods that we love to enjoy as treats, the 5 00:00:12,240 --> 00:00:15,120 Speaker 1: reality is that we're eating far too many servings of 6 00:00:15,240 --> 00:00:18,880 Speaker 1: ultra processed foods, up to seven serves every day, and 7 00:00:18,960 --> 00:00:23,040 Speaker 1: it's seriously impacting our health long term. Hi, I'm Leanne 8 00:00:23,040 --> 00:00:26,119 Speaker 1: Ward and I'm Cisyburrow, and together we bring you The 9 00:00:26,200 --> 00:00:28,840 Speaker 1: Nutrition Couch, the weekly podcast that keeps you up to 10 00:00:28,920 --> 00:00:31,040 Speaker 1: date on everything that you need to know in the 11 00:00:31,040 --> 00:00:33,760 Speaker 1: world of nutrition, as well as the latest data on 12 00:00:33,880 --> 00:00:36,840 Speaker 1: ultra processed foods. We wanted to check if you're close 13 00:00:36,920 --> 00:00:40,160 Speaker 1: to reaching the thirty plants a day for optimal gut heals. 14 00:00:40,400 --> 00:00:42,760 Speaker 1: We also have a new high protein yogurt we found 15 00:00:42,760 --> 00:00:45,520 Speaker 1: in the supermarkets, and our listener question is all about 16 00:00:45,640 --> 00:00:49,159 Speaker 1: blood glucose uvels and what they actually mean. So to 17 00:00:49,200 --> 00:00:51,760 Speaker 1: kick us off on today's potty Susie, you have a 18 00:00:52,040 --> 00:00:56,080 Speaker 1: new study that really highlights how much ultra processed foods 19 00:00:56,120 --> 00:00:56,840 Speaker 1: we're consuming. 20 00:00:57,680 --> 00:01:00,520 Speaker 2: I do, and it's great data and really interesting because 21 00:01:00,520 --> 00:01:03,600 Speaker 2: it really starts to break down the specific ultra processed 22 00:01:03,600 --> 00:01:06,640 Speaker 2: foods that are most closely related to disease risk. But 23 00:01:06,760 --> 00:01:09,680 Speaker 2: it's very timely, and because whether I've been posting on 24 00:01:09,720 --> 00:01:14,039 Speaker 2: my Instagram different products lately, or even on our Instagram 25 00:01:14,319 --> 00:01:16,399 Speaker 2: feedback where we get a lot of our questions that 26 00:01:16,440 --> 00:01:19,080 Speaker 2: we pull for the podcast. I've had quite a few 27 00:01:19,160 --> 00:01:21,480 Speaker 2: questions just recently about what is the definition of an 28 00:01:21,520 --> 00:01:23,399 Speaker 2: ultra processed food. So I thought it was time that 29 00:01:23,440 --> 00:01:26,000 Speaker 2: we really broke that down because at times, I think 30 00:01:26,080 --> 00:01:28,440 Speaker 2: last week you and I covered a schnitzel and it 31 00:01:28,520 --> 00:01:31,160 Speaker 2: was crumbed, and then often we'll get a question, isn't 32 00:01:31,160 --> 00:01:34,240 Speaker 2: that ultra processed? Or why are you recommending that because 33 00:01:34,240 --> 00:01:38,120 Speaker 2: it's processed. So to start with, let's go through the 34 00:01:38,160 --> 00:01:41,000 Speaker 2: definitions of what is a processed food versus an ultra 35 00:01:41,040 --> 00:01:43,319 Speaker 2: processed food, and then I'll talk about this data which 36 00:01:43,600 --> 00:01:47,240 Speaker 2: specifically targets a couple of foods or really details how 37 00:01:47,240 --> 00:01:49,480 Speaker 2: many of these foods we're having. And I think, you know, 38 00:01:49,600 --> 00:01:51,920 Speaker 2: looking at people's diets, certainly we're having far more than 39 00:01:51,960 --> 00:01:55,600 Speaker 2: we even realized. So generally speaking, Lanne, unless you're literally 40 00:01:55,640 --> 00:01:58,200 Speaker 2: going out and getting your own meat or growing your 41 00:01:58,240 --> 00:02:01,760 Speaker 2: own vegetables and taking it from farm to plate. Most 42 00:02:01,760 --> 00:02:04,720 Speaker 2: of the food we eat is somewhat processed. So milk 43 00:02:04,840 --> 00:02:09,240 Speaker 2: is homogenized, pasteurized, it's processed. It requires processing to convert 44 00:02:09,360 --> 00:02:12,960 Speaker 2: milk into yogurt. If you have quick cook oats, they're processed. 45 00:02:13,000 --> 00:02:16,200 Speaker 2: So literally, unless you're farming and fishing yourself, we are 46 00:02:16,240 --> 00:02:20,400 Speaker 2: consuming processed foods because in many cases, foods wouldn't be 47 00:02:20,520 --> 00:02:22,880 Speaker 2: edible if we didn't have a degree of processing. And 48 00:02:22,960 --> 00:02:25,560 Speaker 2: so whether it's mild or made into flour to make 49 00:02:25,600 --> 00:02:29,200 Speaker 2: into bread, whether it's you know, fish that has is 50 00:02:29,240 --> 00:02:32,240 Speaker 2: scaled and skinned to make into tinfish, they're are processed. 51 00:02:32,840 --> 00:02:35,960 Speaker 2: That isn't necessarily what we're talking about. What sort of 52 00:02:36,000 --> 00:02:40,320 Speaker 2: translated into language of process, we're talking about actually ultra 53 00:02:40,360 --> 00:02:44,400 Speaker 2: processed foods, and the definition of ultra processed foods are 54 00:02:44,480 --> 00:02:48,960 Speaker 2: foods that bear very little resemblance to the original foods 55 00:02:49,120 --> 00:02:52,639 Speaker 2: that they're mimicking, and that when you look at ingredient lists, 56 00:02:52,720 --> 00:02:56,560 Speaker 2: they're filled with ingredients that you wouldn't generally have at home. 57 00:02:57,160 --> 00:03:00,120 Speaker 2: And for that reason, I generally say the longer the 58 00:03:00,240 --> 00:03:02,560 Speaker 2: ingredient list, probably the less likely it is to be 59 00:03:02,639 --> 00:03:05,160 Speaker 2: a good choice. And in many cases it's ultra processed. 60 00:03:05,480 --> 00:03:08,040 Speaker 2: So I'll give you an example. If you are having 61 00:03:08,360 --> 00:03:11,480 Speaker 2: a potato chip, it doesn't look anything like a potato 62 00:03:11,720 --> 00:03:14,480 Speaker 2: when you look at the ingredient list. It's got colors, 63 00:03:14,520 --> 00:03:16,920 Speaker 2: it's got flavors, it's got additives. In many types of 64 00:03:16,919 --> 00:03:20,200 Speaker 2: that chip, it's been so heavily processed down that it's 65 00:03:20,240 --> 00:03:23,639 Speaker 2: not no longer a potato. Or making a cheese flavored biscuit, 66 00:03:24,000 --> 00:03:25,799 Speaker 2: you know, there's no cheese in many of that kind 67 00:03:25,800 --> 00:03:29,720 Speaker 2: of biscuit. So ultra processed foods are really translating raw 68 00:03:29,760 --> 00:03:33,280 Speaker 2: materials into things that are no longer like real natural 69 00:03:33,320 --> 00:03:35,640 Speaker 2: food in any way. As such, a lot of the 70 00:03:36,040 --> 00:03:40,880 Speaker 2: natural nutritional content, whether it's protein, good quality carbohydrate, it's 71 00:03:40,920 --> 00:03:41,840 Speaker 2: not there any longer. 72 00:03:42,440 --> 00:03:43,760 Speaker 3: And then again, when you look at. 73 00:03:43,720 --> 00:03:46,040 Speaker 2: The ingredient list, it's got colors, it's got additives, it's 74 00:03:46,080 --> 00:03:47,800 Speaker 2: got things that we would never cook with at home, 75 00:03:47,880 --> 00:03:51,760 Speaker 2: a lot of numbers preservatives. That is where it translates 76 00:03:51,760 --> 00:03:53,440 Speaker 2: from just process to ultra process. 77 00:03:53,520 --> 00:03:53,760 Speaker 3: Now. 78 00:03:54,080 --> 00:03:56,600 Speaker 2: It's kind of a great area, though, isn't it, Because 79 00:03:57,280 --> 00:04:00,880 Speaker 2: there's always you know, foods that are fairly processed but 80 00:04:01,080 --> 00:04:04,840 Speaker 2: do offer some positive nutritional qualities. So, for example, the 81 00:04:04,920 --> 00:04:08,240 Speaker 2: thing I'm thinking about now is say a crumbed product 82 00:04:08,400 --> 00:04:11,320 Speaker 2: from a supermarket, So a crumb piece of fish, a 83 00:04:11,360 --> 00:04:14,800 Speaker 2: crumb piece of chicken. Now, in some cases it may 84 00:04:14,800 --> 00:04:17,080 Speaker 2: be ultra process. So I'm thinking about some of those 85 00:04:17,120 --> 00:04:19,400 Speaker 2: chicken products for kids which have got less than forty 86 00:04:19,400 --> 00:04:22,560 Speaker 2: percent chicken in them. There's more batter, there's more coating, 87 00:04:22,600 --> 00:04:25,839 Speaker 2: there's more colors. For me, that absolutely ticks the box 88 00:04:25,839 --> 00:04:28,400 Speaker 2: on an ultra process food. Whereas if I had a 89 00:04:28,440 --> 00:04:31,159 Speaker 2: crumb chicken that was upwards of seventy percent chicken, I 90 00:04:31,360 --> 00:04:34,840 Speaker 2: probably wouldn't say it's ultra processed. Is it more process 91 00:04:34,839 --> 00:04:35,880 Speaker 2: than a piece of chicken breast? 92 00:04:35,960 --> 00:04:36,239 Speaker 4: Yes? 93 00:04:36,600 --> 00:04:39,800 Speaker 2: Does the nutritional benefits outweigh the negatives in the case 94 00:04:39,800 --> 00:04:42,440 Speaker 2: you're getting a serve of protein. Yes, So, like many 95 00:04:42,480 --> 00:04:45,040 Speaker 2: areas of nutrition, it's a bit of a gray area. 96 00:04:45,080 --> 00:04:47,000 Speaker 2: The same can be said for packet soups. I've had 97 00:04:47,040 --> 00:04:49,680 Speaker 2: a lot of feedback lately. Why are you recommending packet 98 00:04:49,680 --> 00:04:52,080 Speaker 2: soups make your own? Well, if you look at some 99 00:04:52,120 --> 00:04:54,680 Speaker 2: of the packet soups in the supermarket, they're actually really 100 00:04:54,760 --> 00:04:57,159 Speaker 2: clean ingredient lists. They can just have vegetables, water, and 101 00:04:57,200 --> 00:04:59,960 Speaker 2: a bit of salt. There's no additives or ingredients others 102 00:05:00,000 --> 00:05:02,200 Speaker 2: than what you would include at home, even though they're 103 00:05:02,240 --> 00:05:04,120 Speaker 2: in a packet. Whereas, of course you might look at 104 00:05:04,120 --> 00:05:06,120 Speaker 2: a cup of soup and of course that's an ultra 105 00:05:06,160 --> 00:05:09,880 Speaker 2: processed food. There's not much actual vegetable in that soup 106 00:05:09,920 --> 00:05:13,280 Speaker 2: that you add. It's mostly powder that is absolutely ultra process. 107 00:05:13,360 --> 00:05:15,400 Speaker 3: So you know, it's not black and white. 108 00:05:15,400 --> 00:05:19,120 Speaker 2: There will always be instances where we might say, oh, yes, 109 00:05:19,400 --> 00:05:22,719 Speaker 2: it is process, but perhaps not ultra process. The benefits 110 00:05:22,720 --> 00:05:25,479 Speaker 2: out weigh the negatives. The other controversial food that comes 111 00:05:25,520 --> 00:05:28,160 Speaker 2: up a lot lyan is wraps because people think wraps 112 00:05:28,160 --> 00:05:30,240 Speaker 2: are healthy, but actually, if you take a look, they're 113 00:05:30,240 --> 00:05:33,520 Speaker 2: pretty ultra process because the fibers and the proteins that 114 00:05:33,560 --> 00:05:36,560 Speaker 2: are added are processed ingredients. It doesn't have a lot 115 00:05:36,880 --> 00:05:39,320 Speaker 2: of that raw whole grain in it. You know, you look, 116 00:05:39,360 --> 00:05:42,760 Speaker 2: that ingredient list is a mile long. So yeah, it's 117 00:05:42,839 --> 00:05:44,960 Speaker 2: not black and white, but really it is those ultra 118 00:05:45,000 --> 00:05:48,479 Speaker 2: processed foods. And if I'm being sort of generally, it's 119 00:05:48,520 --> 00:05:50,760 Speaker 2: those middle aisles of the supermarket, isn't it. It's the 120 00:05:50,760 --> 00:05:54,760 Speaker 2: potato chips, it's the biscuits, it's the snap food. In general, 121 00:05:54,920 --> 00:05:58,440 Speaker 2: they are ninety percent ultra process foods, and as such, 122 00:05:58,480 --> 00:06:00,560 Speaker 2: when we're suggesting snacks for client, so we try and 123 00:06:00,560 --> 00:06:02,840 Speaker 2: steer them away from the bars and the snacks because 124 00:06:02,839 --> 00:06:04,839 Speaker 2: we know their ultra process and we'd much rather someone 125 00:06:05,279 --> 00:06:07,839 Speaker 2: actually got a yogurt and added some granola or something 126 00:06:07,880 --> 00:06:10,479 Speaker 2: to it and made a balance snack that way, rather 127 00:06:10,520 --> 00:06:12,840 Speaker 2: than buying a protein bar, etc. And thinking that that's 128 00:06:12,880 --> 00:06:15,640 Speaker 2: better just because it's in the health food section. But 129 00:06:15,720 --> 00:06:19,799 Speaker 2: this study, which was published in the BMJ I believe, 130 00:06:19,800 --> 00:06:23,440 Speaker 2: which is a very reputable journal, just last month, was 131 00:06:23,520 --> 00:06:26,599 Speaker 2: looking specifically at a big data set of people. So 132 00:06:26,680 --> 00:06:30,320 Speaker 2: it was from the Nurse's Study seventy four thousand female 133 00:06:30,400 --> 00:06:33,520 Speaker 2: nurses and thirty nine thousand male health professionals. And the 134 00:06:33,520 --> 00:06:36,000 Speaker 2: study has gone on for thirty years land, so it's 135 00:06:36,080 --> 00:06:39,640 Speaker 2: really really strong data. And what the research has reported 136 00:06:39,920 --> 00:06:42,600 Speaker 2: was that those who had an average of seven serves 137 00:06:42,600 --> 00:06:45,760 Speaker 2: of ultra process food per day had a four percent 138 00:06:45,800 --> 00:06:48,000 Speaker 2: higher risk of death than peers who had an average 139 00:06:48,040 --> 00:06:52,120 Speaker 2: of three ultra process foods per day or less. Now, 140 00:06:52,160 --> 00:06:54,440 Speaker 2: this is just an association study. It's not saying this 141 00:06:54,600 --> 00:06:57,000 Speaker 2: causes it. It's more saying that these are the patterns 142 00:06:57,000 --> 00:06:59,479 Speaker 2: of intake that we're seeing. But what I thought was 143 00:06:59,640 --> 00:07:02,760 Speaker 2: good for us to discuss in the potty is how 144 00:07:02,800 --> 00:07:05,720 Speaker 2: easy it is to get seven serves of ultra processed food, 145 00:07:05,760 --> 00:07:07,200 Speaker 2: because I think a lot of it's like to think, 146 00:07:07,240 --> 00:07:09,560 Speaker 2: we don't eat it, and there's a few foods that 147 00:07:09,600 --> 00:07:11,360 Speaker 2: will slip in that you'll think, oh, I didn't realize 148 00:07:11,360 --> 00:07:14,320 Speaker 2: it was so processed. So, for example, if you get 149 00:07:14,400 --> 00:07:17,160 Speaker 2: up in the morning and you start your day and 150 00:07:17,520 --> 00:07:19,360 Speaker 2: you just grab something at the coffee shop on the 151 00:07:19,400 --> 00:07:21,400 Speaker 2: way to work, so you might get a muffin or 152 00:07:21,440 --> 00:07:23,520 Speaker 2: you might get a piece of banana bread, both absolutely 153 00:07:23,600 --> 00:07:26,000 Speaker 2: ultra processed foods. You're not making that banana or a muffin 154 00:07:26,120 --> 00:07:29,360 Speaker 2: at home. They're mass produced. They're using a lot of ingredients, 155 00:07:29,680 --> 00:07:32,960 Speaker 2: processing aids, preservatives and foods that you wouldn't so you 156 00:07:33,040 --> 00:07:34,960 Speaker 2: might just grab that on the way. You might pick 157 00:07:35,040 --> 00:07:37,320 Speaker 2: up a bacon and egg breakfast wrap at the cafe, 158 00:07:37,880 --> 00:07:40,920 Speaker 2: and in that instance, certainly bacon is an ultra processed food. 159 00:07:40,960 --> 00:07:44,480 Speaker 2: You're having things like nitrates added, heavily processed. It's not 160 00:07:44,520 --> 00:07:46,680 Speaker 2: sort of a lean, natural meat. It's heavily processed to 161 00:07:46,680 --> 00:07:49,320 Speaker 2: make bacon, and then the wrappers. Again, the wrap is 162 00:07:49,400 --> 00:07:51,600 Speaker 2: ultra processed. Most of them are white wraps that you're 163 00:07:51,600 --> 00:07:54,440 Speaker 2: getting in that kind of cafe environment, or even if 164 00:07:54,480 --> 00:07:56,400 Speaker 2: you have a quick cereal at home, anything sort of 165 00:07:56,400 --> 00:07:59,800 Speaker 2: popped or flaked in most instances are pretty ultra processed 166 00:08:00,040 --> 00:08:02,200 Speaker 2: to make that sort of breakfast biscuit or flake. So 167 00:08:02,640 --> 00:08:04,680 Speaker 2: in that instance, it's pretty easy for that to slip in. 168 00:08:05,320 --> 00:08:06,840 Speaker 2: If you go to work and then you grab a 169 00:08:06,880 --> 00:08:10,080 Speaker 2: plane biscuit or two from the work biscuits in both 170 00:08:10,120 --> 00:08:13,760 Speaker 2: of those are ultra processed foods, absolutely, and many I 171 00:08:13,800 --> 00:08:16,800 Speaker 2: would say there's probably only a very handful of biscuits 172 00:08:16,800 --> 00:08:19,160 Speaker 2: in the cracker aisle that aren't ultra processed. Most that 173 00:08:19,200 --> 00:08:21,320 Speaker 2: come from a couple of big companies or ultra process 174 00:08:21,360 --> 00:08:24,160 Speaker 2: even if they look quite plain. Again, then if you 175 00:08:24,200 --> 00:08:26,520 Speaker 2: go for lunch and you order a Turkish bread or 176 00:08:26,560 --> 00:08:28,280 Speaker 2: a wrap, you're getting some ultra processed food. 177 00:08:28,320 --> 00:08:28,560 Speaker 4: There. 178 00:08:28,760 --> 00:08:31,239 Speaker 2: For using any kind of processed meat, that's an ultra 179 00:08:31,280 --> 00:08:34,000 Speaker 2: processed food. So you can see that even if you're 180 00:08:34,040 --> 00:08:37,640 Speaker 2: trying to eat pretty healthy, there's several of those foods 181 00:08:37,640 --> 00:08:39,600 Speaker 2: that slip in each day, and certainly the ones that 182 00:08:39,640 --> 00:08:43,400 Speaker 2: spring to mind for me. Lean are certainly the freezer 183 00:08:43,440 --> 00:08:45,720 Speaker 2: section where a lot of it's like pre made kind 184 00:08:45,720 --> 00:08:49,120 Speaker 2: of meat products or things that you're heating up. And 185 00:08:49,480 --> 00:08:52,280 Speaker 2: also snacks and crackers, because I think a lot of 186 00:08:52,320 --> 00:08:54,320 Speaker 2: us think crackers are healthy, and most of the crackers 187 00:08:54,320 --> 00:08:55,679 Speaker 2: are actually ultra processed. 188 00:08:56,080 --> 00:08:57,960 Speaker 4: Yeah, even things like rice crackers. 189 00:08:57,960 --> 00:08:59,520 Speaker 1: A lot of people think, oh, rice crackers are really 190 00:08:59,559 --> 00:09:02,520 Speaker 1: healthy because as an example, they're quite low calorie, but 191 00:09:02,760 --> 00:09:03,360 Speaker 1: that's all they are. 192 00:09:03,360 --> 00:09:04,040 Speaker 4: They're localori. 193 00:09:04,160 --> 00:09:06,360 Speaker 1: Like, I don't really like my clients having rice crackers 194 00:09:06,440 --> 00:09:09,920 Speaker 1: unless they absolutely love them, because they're just like nutritional air, 195 00:09:10,000 --> 00:09:12,520 Speaker 1: like there's not much substance to them. You're not getting fibers, 196 00:09:12,559 --> 00:09:14,640 Speaker 1: you're not getting much protein or healthy fats. Like they 197 00:09:14,760 --> 00:09:18,680 Speaker 1: literally just refined carbohydrates. It looks nothing like a brown 198 00:09:18,840 --> 00:09:23,080 Speaker 1: whole rice participle. It's so refined down and then globd 199 00:09:23,080 --> 00:09:25,199 Speaker 1: all together to make crackers. Not that I have anything 200 00:09:25,240 --> 00:09:27,280 Speaker 1: against rice crackers. If they're on a cheese flatter, sure 201 00:09:27,320 --> 00:09:29,360 Speaker 1: I'll eat them, but I absolutely do not write them 202 00:09:29,360 --> 00:09:32,160 Speaker 1: into my client meal plans to have regularly because they 203 00:09:32,200 --> 00:09:34,680 Speaker 1: are by definition and ultra processed food. And sure the 204 00:09:34,720 --> 00:09:38,200 Speaker 1: plane perhaps whole grain varieties are slightly better, but most 205 00:09:38,200 --> 00:09:40,320 Speaker 1: people like to consume, you know, the rice crackers with 206 00:09:40,360 --> 00:09:43,840 Speaker 1: the sour cream flavoring or the barbecue flavoring all over them, 207 00:09:44,000 --> 00:09:46,200 Speaker 1: and then add you know, cheese or dips and that 208 00:09:46,240 --> 00:09:48,000 Speaker 1: sort of thing to them as well. There's a bit 209 00:09:48,000 --> 00:09:50,559 Speaker 1: of a blurry line for some things between processed foods 210 00:09:50,600 --> 00:09:53,560 Speaker 1: and ultra processed foods. Some examples in the you know, 211 00:09:53,559 --> 00:09:56,360 Speaker 1: in the barsnat kind of aisle, you can have quite 212 00:09:56,440 --> 00:09:59,520 Speaker 1: you know, better products that are made from whole food ingredients. 213 00:09:59,520 --> 00:10:01,400 Speaker 1: It might be some dates and some nuts and a 214 00:10:01,400 --> 00:10:04,440 Speaker 1: bit of protein powder blended down to make a better 215 00:10:04,520 --> 00:10:07,040 Speaker 1: option as a bar, but it's still a processed food 216 00:10:07,400 --> 00:10:09,360 Speaker 1: versus Then we take that one step further and if 217 00:10:09,360 --> 00:10:11,320 Speaker 1: you had something like a roll up, that's more of 218 00:10:11,320 --> 00:10:14,360 Speaker 1: an ultra process food because there's added sugars, there's added colors, 219 00:10:14,360 --> 00:10:17,319 Speaker 1: there's probably some preservatives and stabilizers in there and that 220 00:10:17,360 --> 00:10:17,880 Speaker 1: sort of thing. 221 00:10:18,000 --> 00:10:20,520 Speaker 4: So it's a bit of a blurry line between boats. 222 00:10:20,559 --> 00:10:24,200 Speaker 1: But I often find that the ingredient list itself will 223 00:10:24,240 --> 00:10:26,480 Speaker 1: probably tell you if that's a processed food versus an 224 00:10:26,559 --> 00:10:29,120 Speaker 1: ultra processed food. If it's over two lines in an 225 00:10:29,280 --> 00:10:32,800 Speaker 1: ingredient list, you can pretty much be fairly confident that 226 00:10:32,840 --> 00:10:35,160 Speaker 1: it's going to be an ultra processed food. But if 227 00:10:35,160 --> 00:10:37,679 Speaker 1: you're an adult that lives in you know, that doesn't 228 00:10:37,720 --> 00:10:39,720 Speaker 1: live at a farm and farm all of their own food, 229 00:10:39,760 --> 00:10:41,320 Speaker 1: like Susie says, So, if you're an adult and you 230 00:10:41,360 --> 00:10:43,880 Speaker 1: live in twenty twenty four, there is a very very 231 00:10:43,920 --> 00:10:47,080 Speaker 1: high percentage of chance that you will be eating processed food. 232 00:10:47,120 --> 00:10:49,040 Speaker 1: Susie and I both do as well. So the issue 233 00:10:49,040 --> 00:10:52,560 Speaker 1: here isn't necessarily processed foods, because, like we said, yogurt 234 00:10:52,679 --> 00:10:55,720 Speaker 1: is a processed food. Some really great reheat lunch obstince 235 00:10:55,720 --> 00:10:57,840 Speaker 1: that Susie and I took about a process foods, But 236 00:10:57,920 --> 00:11:00,400 Speaker 1: it's where that line kind of jumps over to the 237 00:11:00,480 --> 00:11:03,120 Speaker 1: ultra processed food we might think, Okay, a cop of 238 00:11:03,160 --> 00:11:06,280 Speaker 1: corn is a whole food. A corn or tilla is 239 00:11:06,320 --> 00:11:08,880 Speaker 1: a processed food that you might use as part of 240 00:11:08,880 --> 00:11:11,360 Speaker 1: your lunch or if you're making some homemade Mexican a home. 241 00:11:11,559 --> 00:11:14,000 Speaker 1: And then the one step further is like a dorito. 242 00:11:14,200 --> 00:11:16,920 Speaker 1: Like that dorito is, particularly when it's covered in you know, 243 00:11:17,040 --> 00:11:21,800 Speaker 1: cheesy red seasoning, is nothing like the original cop of 244 00:11:21,840 --> 00:11:24,120 Speaker 1: corn that started with so that's probably a good little, 245 00:11:24,360 --> 00:11:26,920 Speaker 1: I guess description of how it gets from a whole 246 00:11:26,960 --> 00:11:29,560 Speaker 1: food to then into an ultra processed food as well. 247 00:11:29,640 --> 00:11:31,840 Speaker 1: But I think the ingredient less particularly ones that are 248 00:11:31,840 --> 00:11:36,280 Speaker 1: a mile long, probably play into that ease of identifying 249 00:11:36,360 --> 00:11:37,960 Speaker 1: what an ultra processed food is. 250 00:11:38,679 --> 00:11:40,959 Speaker 2: And another couple of examples I've just thought of as 251 00:11:41,000 --> 00:11:42,960 Speaker 2: you've been speaking is a couple of weeks ago, we 252 00:11:43,000 --> 00:11:46,600 Speaker 2: reviewed pizza and the difference between the high protein pizza 253 00:11:46,679 --> 00:11:49,800 Speaker 2: with that myriad of ingredients to actually make it versus 254 00:11:49,840 --> 00:11:54,040 Speaker 2: just a plain cheese and tomato pizza, the ultra process 255 00:11:54,120 --> 00:11:56,800 Speaker 2: versus just processed. And again you'd see that on the 256 00:11:56,840 --> 00:11:59,240 Speaker 2: length the ingredients and the best When you just talked 257 00:11:59,280 --> 00:12:00,560 Speaker 2: about that, I was thinking about. 258 00:12:00,360 --> 00:12:01,640 Speaker 3: Cereals and musley bars. 259 00:12:02,200 --> 00:12:04,360 Speaker 2: I know that one of the things about Carmon cereal 260 00:12:04,440 --> 00:12:06,719 Speaker 2: is that when you look at the ingredient list, even 261 00:12:06,760 --> 00:12:10,680 Speaker 2: if it's like a granola, it's very clean, it's relatively short, 262 00:12:10,760 --> 00:12:13,000 Speaker 2: and it's usually got. It might have sugar, but it's 263 00:12:13,040 --> 00:12:15,439 Speaker 2: just sugar. There's not a million numbers and things after it. 264 00:12:15,480 --> 00:12:18,319 Speaker 2: Whereas when you look at mainstream brands, and particularly in 265 00:12:18,360 --> 00:12:21,079 Speaker 2: sweetened cereals, the ingredient list is a mile long. You know, 266 00:12:21,160 --> 00:12:24,000 Speaker 2: they've got several different types of sugar, and that's kind 267 00:12:24,000 --> 00:12:25,800 Speaker 2: of a good example, which is why I think the 268 00:12:25,880 --> 00:12:28,880 Speaker 2: length of the ingredient list is really powerful, particularly in 269 00:12:28,920 --> 00:12:31,760 Speaker 2: the frozen section of the supermarket. It's certainly one of 270 00:12:31,760 --> 00:12:33,839 Speaker 2: the reasons I like some of the dumplings over others 271 00:12:33,960 --> 00:12:36,080 Speaker 2: is that they have less of that process. 272 00:12:35,880 --> 00:12:36,960 Speaker 3: Ingredient through them. 273 00:12:37,120 --> 00:12:40,760 Speaker 2: And certainly, you know, in any sort of protein based product, 274 00:12:40,800 --> 00:12:43,120 Speaker 2: you want the protein to be at a really high level. 275 00:12:43,320 --> 00:12:45,920 Speaker 2: Same as frozen lasagnas. It's really hard to get a 276 00:12:45,960 --> 00:12:48,960 Speaker 2: good frozen lasagna. They're generally ultra process. When you look 277 00:12:49,000 --> 00:12:50,720 Speaker 2: at the length of the ingredient list with very little 278 00:12:50,760 --> 00:12:53,720 Speaker 2: meat in them and frozen meals, because there's a big difference. 279 00:12:53,800 --> 00:12:56,120 Speaker 2: Some of the frozen meals are mostly vegetables and meat, 280 00:12:56,640 --> 00:12:58,840 Speaker 2: and some have got very little of either and then 281 00:12:58,880 --> 00:13:01,400 Speaker 2: a really long ingrediently. So you know, as I said, 282 00:13:01,400 --> 00:13:03,560 Speaker 2: it's good just to be mindful of what's going in 283 00:13:03,600 --> 00:13:06,280 Speaker 2: and accepting we will have some processed food and certainly 284 00:13:06,280 --> 00:13:08,960 Speaker 2: some ultra process but the more we can minimize on 285 00:13:08,960 --> 00:13:10,920 Speaker 2: a day to day basis definitely the better it is 286 00:13:10,960 --> 00:13:13,520 Speaker 2: for our health and disease risk. And there's some key 287 00:13:13,559 --> 00:13:15,600 Speaker 2: areas of the supermarket i'd be a bit more mindful 288 00:13:15,640 --> 00:13:18,240 Speaker 2: of in the cracker section, snack food section, and in 289 00:13:18,240 --> 00:13:20,760 Speaker 2: that freezer section, and really try and sort of get 290 00:13:20,880 --> 00:13:22,360 Speaker 2: rid of some of those ones that have got a 291 00:13:22,360 --> 00:13:24,440 Speaker 2: lot less of the proper whole food base as the 292 00:13:24,559 --> 00:13:26,640 Speaker 2: ingredient list, and you'll be on the right track when 293 00:13:26,679 --> 00:13:28,120 Speaker 2: it comes to minimizing your intake. 294 00:13:28,360 --> 00:13:31,120 Speaker 1: Yeah, I think it's just I'll end it in highlighting 295 00:13:31,160 --> 00:13:33,640 Speaker 1: that Another section that I'm always telling my clients to 296 00:13:33,640 --> 00:13:35,679 Speaker 1: be warriy of is a health food section. And they 297 00:13:35,679 --> 00:13:37,720 Speaker 1: look at me shocked, and I'm like, the health food 298 00:13:37,760 --> 00:13:39,360 Speaker 1: section isn't all healthy. 299 00:13:39,559 --> 00:13:42,000 Speaker 4: There is a lot of ultra processed. 300 00:13:41,559 --> 00:13:44,920 Speaker 1: Foods in that health food section that have been specifically 301 00:13:45,000 --> 00:13:49,280 Speaker 1: formulated to look good from a nutritional information panel. Their 302 00:13:49,280 --> 00:13:52,160 Speaker 1: lower calorie, their higher protein, they've got added fiber. We're 303 00:13:52,200 --> 00:13:54,439 Speaker 1: in there, but all of the things they're adding in 304 00:13:54,480 --> 00:13:58,760 Speaker 1: there have been so genetically modified to look good on 305 00:13:58,800 --> 00:14:02,280 Speaker 1: the nutrition information that it is absolutely hands down an 306 00:14:02,360 --> 00:14:05,040 Speaker 1: ultra processed food. Like we talked about the other day, Susie, 307 00:14:05,080 --> 00:14:07,880 Speaker 1: that pizza, although it might be lower calorie and higher protein. 308 00:14:08,280 --> 00:14:10,640 Speaker 1: So although it might be quote unquote better from a 309 00:14:10,679 --> 00:14:13,400 Speaker 1: fat loss perspective, it's not better from a health perspective 310 00:14:13,400 --> 00:14:15,920 Speaker 1: because the ingredient list was a mile long. There were 311 00:14:15,920 --> 00:14:18,200 Speaker 1: things in there we didn't even know what those ingredients 312 00:14:18,240 --> 00:14:20,280 Speaker 1: actually were. And like you said, if you just got 313 00:14:20,320 --> 00:14:22,560 Speaker 1: a piece of say, Lemonese bread, put a little bit 314 00:14:22,560 --> 00:14:25,000 Speaker 1: of tomato pisada on there, some cheese and some veggies, 315 00:14:25,040 --> 00:14:28,880 Speaker 1: that is one hundred times better than eating a modified 316 00:14:28,960 --> 00:14:32,920 Speaker 1: product that's been you know, genetically engineered to be quote 317 00:14:33,000 --> 00:14:35,480 Speaker 1: unquote healthy. And a lot of people are going crazy 318 00:14:35,520 --> 00:14:37,480 Speaker 1: for it. We're paying three four times the price of 319 00:14:37,520 --> 00:14:40,320 Speaker 1: a normal frozen pizza just because it quote unquote fits 320 00:14:40,320 --> 00:14:43,320 Speaker 1: our macros. But it is still an ultra process food 321 00:14:43,440 --> 00:14:45,200 Speaker 1: at the end of the day. And there's so many 322 00:14:45,280 --> 00:14:47,720 Speaker 1: other examples in the health food aisle. I saw protein 323 00:14:47,840 --> 00:14:49,800 Speaker 1: chips the other day, Susie and I was like, how 324 00:14:49,880 --> 00:14:52,160 Speaker 1: do we make our chips even more process? We had 325 00:14:52,360 --> 00:14:55,080 Speaker 1: extra you know, protein into them, Like who needs protein 326 00:14:55,120 --> 00:14:56,600 Speaker 1: in the chips? Like, if you're eating a bag of 327 00:14:56,680 --> 00:14:59,560 Speaker 1: chips for your protein, you were absolutely doing it wrong. 328 00:15:00,080 --> 00:15:02,720 Speaker 1: News examples in their health food ile. Don't just think 329 00:15:02,760 --> 00:15:05,840 Speaker 1: that because something is there, it necessarily makes it healthy. 330 00:15:06,000 --> 00:15:08,160 Speaker 1: A lot of times companies pay a lot of money 331 00:15:08,200 --> 00:15:10,600 Speaker 1: to get their foods there. But just because the companies 332 00:15:10,640 --> 00:15:15,480 Speaker 1: are modifying the ingredients to appear healthier, you still have 333 00:15:15,560 --> 00:15:18,840 Speaker 1: to take the nutrition information panel and balance that against 334 00:15:18,840 --> 00:15:21,440 Speaker 1: the actual nutrients in the product, because it is a 335 00:15:21,480 --> 00:15:23,760 Speaker 1: little bit of a fine balance between both when you're 336 00:15:23,800 --> 00:15:26,040 Speaker 1: choosing what are the better options in the soupermarket. 337 00:15:26,600 --> 00:15:29,960 Speaker 2: Okay, I've got one last question for you. Red Rock 338 00:15:30,040 --> 00:15:37,040 Speaker 2: Deli plain potato chips that have in them potato oil, salt, 339 00:15:37,720 --> 00:15:43,280 Speaker 2: processed or ultra processed. I think ultra process still, but 340 00:15:44,120 --> 00:15:45,560 Speaker 2: but better than sweet chili. 341 00:15:45,760 --> 00:15:46,640 Speaker 4: Way better. 342 00:15:46,720 --> 00:15:48,880 Speaker 1: But the sweet chili is like the og flavor, right, 343 00:15:48,920 --> 00:15:51,440 Speaker 1: You'll always be by the sweet chili, but the like 344 00:15:51,520 --> 00:15:53,560 Speaker 1: if the girls want a couple of potato chips, I'll 345 00:15:53,560 --> 00:15:55,760 Speaker 1: always buy the plain variety because I just don't need 346 00:15:55,760 --> 00:15:57,240 Speaker 1: them having the extra flavors and. 347 00:15:57,200 --> 00:15:57,880 Speaker 4: That sort of thing. 348 00:15:57,960 --> 00:16:00,840 Speaker 1: So I still think, like I think all of the 349 00:16:00,920 --> 00:16:03,000 Speaker 1: chip aisle, they are the best ones a red Rock Deilli, 350 00:16:03,080 --> 00:16:05,400 Speaker 1: the plain salted ones are absolutely the best from a 351 00:16:05,440 --> 00:16:08,720 Speaker 1: health and nutrient perspective. But I honestly still think it's 352 00:16:08,760 --> 00:16:09,479 Speaker 1: an ultra. 353 00:16:11,080 --> 00:16:13,280 Speaker 2: Well, they're not adding I think for me, well that's 354 00:16:13,320 --> 00:16:16,320 Speaker 2: why I said it to you, because it's tricky. But 355 00:16:16,480 --> 00:16:19,880 Speaker 2: for me, I would say I agree, like they've hands 356 00:16:19,880 --> 00:16:23,080 Speaker 2: down the best potato chips because they're. 357 00:16:22,320 --> 00:16:24,280 Speaker 4: Pretty clean in terms of ingres. 358 00:16:24,320 --> 00:16:27,640 Speaker 2: But they are an occasional food because the other definition 359 00:16:27,960 --> 00:16:29,760 Speaker 2: I guess of an ultra processed food is it has 360 00:16:29,840 --> 00:16:33,440 Speaker 2: to offer something positive nutritionally. You know, if you eat 361 00:16:33,480 --> 00:16:37,240 Speaker 2: a crumb piece of chicken, you're getting some protein, whereas 362 00:16:37,240 --> 00:16:39,480 Speaker 2: in the case of a potato chip, you're not really 363 00:16:39,480 --> 00:16:42,600 Speaker 2: getting any positive nutrients, and hence it would move into 364 00:16:42,600 --> 00:16:45,800 Speaker 2: an ultra process category and more of an occasional food. 365 00:16:46,160 --> 00:16:47,720 Speaker 1: Yeah, it's not like you can add you know, a 366 00:16:47,720 --> 00:16:50,040 Speaker 1: little bit of lean beef and some veggies and a 367 00:16:50,080 --> 00:16:51,560 Speaker 1: little bit of soap cream on top and make it 368 00:16:51,560 --> 00:16:53,720 Speaker 1: a nice like jacket, you know, stuffed potato. 369 00:16:54,000 --> 00:16:55,120 Speaker 4: It literally is just a chip. 370 00:16:55,120 --> 00:16:56,960 Speaker 1: You can't really like you're gonna eat it by itself. 371 00:16:57,000 --> 00:16:58,960 Speaker 1: You can't really round it out like you would call 372 00:16:59,160 --> 00:17:01,320 Speaker 1: an actual potat If you can cook it in its jacket, 373 00:17:01,320 --> 00:17:03,360 Speaker 1: you've got a little bit more fiber, then you'll add 374 00:17:03,360 --> 00:17:04,680 Speaker 1: to that to complete a meal. 375 00:17:04,880 --> 00:17:07,600 Speaker 4: But with a potato chip. As delicious as it is, I. 376 00:17:07,600 --> 00:17:09,480 Speaker 1: Think it just has to stay in that ultra processed 377 00:17:09,480 --> 00:17:11,919 Speaker 1: food category. There's no going around. 378 00:17:11,640 --> 00:17:12,360 Speaker 3: That, yep. 379 00:17:12,680 --> 00:17:14,879 Speaker 2: And hence it's more of an occasional food and not 380 00:17:14,960 --> 00:17:19,040 Speaker 2: something we would encourage you to eat every day. All right, Lean, well, 381 00:17:19,080 --> 00:17:20,960 Speaker 2: you're going to talk to us about thirty a day. 382 00:17:21,200 --> 00:17:22,879 Speaker 2: You messaged me you wanted to talk about it. 383 00:17:22,960 --> 00:17:23,879 Speaker 3: The floor is yours. 384 00:17:24,080 --> 00:17:26,680 Speaker 1: I am, I am, And you did say boring, boring, 385 00:17:26,680 --> 00:17:28,320 Speaker 1: So I don't expect you to have too much input 386 00:17:28,400 --> 00:17:30,480 Speaker 1: into this swat. But I did think it was a 387 00:17:30,600 --> 00:17:32,480 Speaker 1: very important discussion because I talk about this a my 388 00:17:32,600 --> 00:17:35,920 Speaker 1: Instagram all the time and in the world of gut health, 389 00:17:35,960 --> 00:17:38,560 Speaker 1: which is one of my specialties, I was a gasho 390 00:17:38,600 --> 00:17:40,879 Speaker 1: and trology dietitian for a number of years and I 391 00:17:40,920 --> 00:17:46,080 Speaker 1: really enjoy helping clients with the gas intestinal conditions and symptoms. 392 00:17:46,480 --> 00:17:48,240 Speaker 1: In the world of gut health, we have come a 393 00:17:48,240 --> 00:17:50,080 Speaker 1: really long way in the last five to ten years 394 00:17:50,080 --> 00:17:52,679 Speaker 1: in terms of what we know is gold standard research 395 00:17:52,720 --> 00:17:53,719 Speaker 1: and what we know helps. 396 00:17:53,880 --> 00:17:55,640 Speaker 4: And when you see a lot of you know. 397 00:17:55,600 --> 00:17:58,840 Speaker 1: Experts and influencers and lines say cut this out, cut 398 00:17:58,840 --> 00:18:00,880 Speaker 1: this souse, don't have gluten, you don't have dairy, don't 399 00:18:00,920 --> 00:18:03,359 Speaker 1: have sugar, cut out all processed foods, don't drink coffee, 400 00:18:03,400 --> 00:18:06,440 Speaker 1: don't drink alcohol, and your guts fixed. Cool, but you're 401 00:18:06,440 --> 00:18:08,080 Speaker 1: not left with anything at the end of the day, 402 00:18:08,240 --> 00:18:10,520 Speaker 1: and no one's actually very happy doing those things. So 403 00:18:10,560 --> 00:18:12,960 Speaker 1: it is all about that moderation and balance. But rather 404 00:18:13,040 --> 00:18:16,520 Speaker 1: than restricting, what we know is far more helpful from 405 00:18:16,520 --> 00:18:19,080 Speaker 1: a gut health perspective is looking at what we can 406 00:18:19,119 --> 00:18:22,399 Speaker 1: add into our diet, and in particular, the research is 407 00:18:22,600 --> 00:18:24,840 Speaker 1: very strong and that one of the best things, one 408 00:18:24,840 --> 00:18:27,000 Speaker 1: of the single best things we can do for our 409 00:18:27,000 --> 00:18:29,919 Speaker 1: gut health, is to improve the amount of diversity we 410 00:18:29,960 --> 00:18:32,560 Speaker 1: have in our diet. So what that means is having 411 00:18:32,560 --> 00:18:35,760 Speaker 1: as many different types of fibers as we can in 412 00:18:35,800 --> 00:18:38,679 Speaker 1: our diet, because all of these different types of fibers 413 00:18:38,880 --> 00:18:42,080 Speaker 1: break down to help feed the good bacteria in our 414 00:18:42,119 --> 00:18:45,520 Speaker 1: digestive system and that then helps everything else multiply and 415 00:18:45,600 --> 00:18:48,199 Speaker 1: flourish as well. And some of these good bacterias, as 416 00:18:48,240 --> 00:18:50,640 Speaker 1: an example, this one called beuerate, which can break down 417 00:18:50,680 --> 00:18:52,960 Speaker 1: into what we call short chain fatty acids. There come 418 00:18:53,000 --> 00:18:56,080 Speaker 1: from our prebodic type fibers. This can actually help to 419 00:18:56,200 --> 00:18:59,080 Speaker 1: strengthen the lining of our gut, along with a lot 420 00:18:59,119 --> 00:19:02,119 Speaker 1: of other positive health benefits such as reducing inflammation. 421 00:19:02,440 --> 00:19:03,480 Speaker 4: So how do we get. 422 00:19:03,320 --> 00:19:06,480 Speaker 1: More diversity in our diet, Susie. Essentially, the number one 423 00:19:06,480 --> 00:19:09,080 Speaker 1: way is what research has found is that people with 424 00:19:09,160 --> 00:19:13,800 Speaker 1: a more diverse gut microbiome have at least thirty different 425 00:19:13,800 --> 00:19:15,280 Speaker 1: types of plants per week. 426 00:19:15,440 --> 00:19:17,639 Speaker 4: So this is per day, this is per week. So 427 00:19:17,680 --> 00:19:18,560 Speaker 4: it's not just what. 428 00:19:18,480 --> 00:19:20,239 Speaker 1: You eat in a meal, it's not just what you 429 00:19:20,280 --> 00:19:22,439 Speaker 1: eat in a day, it's what you eat across the 430 00:19:22,640 --> 00:19:25,239 Speaker 1: entire week. And when I say thirty plants, it's not 431 00:19:25,320 --> 00:19:29,080 Speaker 1: just thirty different vegetables. A plant is considered anything that's 432 00:19:29,119 --> 00:19:31,879 Speaker 1: like a whole food type of fiber. So we're talking fruits, 433 00:19:31,880 --> 00:19:35,760 Speaker 1: we're talking vegetables, we're talking legumes and beans, whole grain 434 00:19:35,920 --> 00:19:38,920 Speaker 1: sources such as roll oats and brown rice quinoir. They're 435 00:19:38,920 --> 00:19:42,320 Speaker 1: also countadas a plant source, and also things like our 436 00:19:42,480 --> 00:19:45,399 Speaker 1: nuts and seeds, cheer seeds, lind seeds, flax seeds, that 437 00:19:45,480 --> 00:19:47,399 Speaker 1: sort of thing. So there's a number of things that 438 00:19:47,440 --> 00:19:50,280 Speaker 1: would count under those plant points. So say, for example, 439 00:19:50,480 --> 00:19:52,320 Speaker 1: and this is the biggest trap that I see a 440 00:19:52,359 --> 00:19:55,120 Speaker 1: lot of my clients falling into is eating the same 441 00:19:55,160 --> 00:19:57,280 Speaker 1: thing every day. And I'm a massive fan of noilprep. 442 00:19:57,320 --> 00:19:59,400 Speaker 1: You guys know that I always posted on my Instagram. 443 00:19:59,400 --> 00:20:01,520 Speaker 1: I'm busier two little kids. I meal prep a lot, 444 00:20:01,680 --> 00:20:03,680 Speaker 1: but I never really meal prep for more than about 445 00:20:03,720 --> 00:20:05,520 Speaker 1: two or three days, and if I do, I throw 446 00:20:05,560 --> 00:20:07,960 Speaker 1: it into the freezer. Because the trap that most busy 447 00:20:07,960 --> 00:20:11,320 Speaker 1: people fall into is having the same thing two, three, four, 448 00:20:11,480 --> 00:20:14,040 Speaker 1: five days in a row, or prepping lunches and eating 449 00:20:14,080 --> 00:20:15,879 Speaker 1: the same thing for breakfast and the same thing for 450 00:20:15,960 --> 00:20:18,840 Speaker 1: lunch every single day. And although that's not necessarily a 451 00:20:18,920 --> 00:20:21,680 Speaker 1: bad thing from like a nutrition and a fat loss perspective, 452 00:20:21,880 --> 00:20:25,440 Speaker 1: from a microbiome perspective, you're essentially starving your gut bugs 453 00:20:25,480 --> 00:20:28,000 Speaker 1: because you're not able to get in enough nutrients. So 454 00:20:28,040 --> 00:20:30,639 Speaker 1: if we think about thirty plants a day, we would 455 00:20:30,680 --> 00:20:33,240 Speaker 1: ideally like at least three or four. 456 00:20:32,960 --> 00:20:34,800 Speaker 4: Different types per meal. 457 00:20:35,080 --> 00:20:36,800 Speaker 1: I mean, I've had recipes where I've been able to 458 00:20:36,800 --> 00:20:39,240 Speaker 1: create nine to ten different types of plants and a meal. 459 00:20:39,320 --> 00:20:41,760 Speaker 1: So this thirty plant points per week is an absolute 460 00:20:41,920 --> 00:20:45,760 Speaker 1: minimum number. I've very easily been able to achieve forty 461 00:20:45,840 --> 00:20:48,439 Speaker 1: fifty types of plants. So as an example, if you 462 00:20:48,480 --> 00:20:50,720 Speaker 1: wake up for breakfast and you have a bowl of 463 00:20:50,760 --> 00:20:53,880 Speaker 1: oats with milk and some banana and almonds, you would 464 00:20:53,880 --> 00:20:55,920 Speaker 1: get in terms of plant points when your goal. 465 00:20:55,800 --> 00:20:56,520 Speaker 4: Is thirty a week. 466 00:20:56,600 --> 00:20:58,399 Speaker 1: You would get one for the banana because that's a 467 00:20:58,400 --> 00:21:01,160 Speaker 1: good source of fiber, one for the almonds as that yes, 468 00:21:01,160 --> 00:21:03,119 Speaker 1: it's a healthy fat, but it's also got some fiber 469 00:21:03,119 --> 00:21:05,280 Speaker 1: in it, and another plant point for the rolled oats 470 00:21:05,320 --> 00:21:07,280 Speaker 1: as well. You wouldn't get any for milk because milk 471 00:21:07,400 --> 00:21:09,159 Speaker 1: being dairy, it's got a bit of protein and a 472 00:21:09,160 --> 00:21:10,639 Speaker 1: bit of carb a bit of fat in there, but 473 00:21:10,640 --> 00:21:13,360 Speaker 1: there's no real protein in there. Sorry, there's no real 474 00:21:13,440 --> 00:21:15,840 Speaker 1: fiber in there. So you only really count the plant 475 00:21:15,840 --> 00:21:18,720 Speaker 1: points when you're achieving some dietary fiber from a whole 476 00:21:18,720 --> 00:21:21,760 Speaker 1: food source. If you're having an ultra process protein bar 477 00:21:22,119 --> 00:21:24,439 Speaker 1: that's been able to dump in twelve grams of fiber 478 00:21:24,480 --> 00:21:27,320 Speaker 1: per bar, that doesn't count towards your plant points because 479 00:21:27,359 --> 00:21:29,159 Speaker 1: it's not a whole food source. It's more of an 480 00:21:29,240 --> 00:21:32,879 Speaker 1: ultra process source. So the I guess mistake is that 481 00:21:32,960 --> 00:21:34,880 Speaker 1: although you might be getting a couple of plant points 482 00:21:34,920 --> 00:21:37,440 Speaker 1: in your breakfast, if you're eating that same breakfast every 483 00:21:37,480 --> 00:21:39,520 Speaker 1: single day of the week. You don't get any more 484 00:21:39,600 --> 00:21:42,159 Speaker 1: plant points. You only get an extra point or a 485 00:21:42,200 --> 00:21:45,320 Speaker 1: plant point if you have a different type of plant. 486 00:21:45,400 --> 00:21:47,240 Speaker 1: So if the next morning you sat down and had 487 00:21:47,240 --> 00:21:50,160 Speaker 1: it rolled oats with milk, swap the banana for raspberries 488 00:21:50,200 --> 00:21:53,000 Speaker 1: and swap the almonds for Lisa mix, then you would 489 00:21:53,000 --> 00:21:55,639 Speaker 1: get another two plant points, an extra one for the 490 00:21:55,760 --> 00:21:58,480 Speaker 1: raspberries and an extra one for the Lisa mix. So 491 00:21:58,560 --> 00:22:01,159 Speaker 1: the gold is really that the week. So my challenge 492 00:22:01,160 --> 00:22:03,359 Speaker 1: for all of our listeners is Susie to actually keep 493 00:22:03,400 --> 00:22:05,159 Speaker 1: a little bit of a food diary each week. You 494 00:22:05,200 --> 00:22:07,159 Speaker 1: don't have to put down the amounts of food you eve, 495 00:22:07,600 --> 00:22:10,400 Speaker 1: but every time you consume a plant based type of fiber, 496 00:22:10,680 --> 00:22:13,119 Speaker 1: drot it down and see if you're able to easily 497 00:22:13,160 --> 00:22:15,680 Speaker 1: achieve the thirty a week. And if you can, great, 498 00:22:15,760 --> 00:22:17,800 Speaker 1: push it to forty, push it to fifty. But if 499 00:22:17,840 --> 00:22:20,720 Speaker 1: you can't achieve the thirty, that's the number one place 500 00:22:20,760 --> 00:22:23,639 Speaker 1: that I would recommend you starting at to achieve a 501 00:22:23,680 --> 00:22:26,879 Speaker 1: better gut microbiome long term, which we do know that 502 00:22:26,920 --> 00:22:30,639 Speaker 1: the research is supporting better immunity long term, less inflammation, 503 00:22:30,840 --> 00:22:32,359 Speaker 1: long term, better mental health. 504 00:22:32,400 --> 00:22:34,640 Speaker 4: Even so we really want to. 505 00:22:34,400 --> 00:22:37,359 Speaker 1: Maximize our gut microbiome as much as possible, and the 506 00:22:37,440 --> 00:22:40,240 Speaker 1: more I guess diversity we have in our meals, the 507 00:22:40,240 --> 00:22:41,920 Speaker 1: better that's going to be long term. 508 00:22:42,320 --> 00:22:45,639 Speaker 2: A few years ago, I was writing an article I 509 00:22:45,680 --> 00:22:48,760 Speaker 2: can't remember if it's an article or newsletter, and I 510 00:22:48,800 --> 00:22:53,400 Speaker 2: put it was thirty a day, and I just had 511 00:22:53,400 --> 00:22:56,159 Speaker 2: written this whole piece on how you would get thirty 512 00:22:56,160 --> 00:22:58,399 Speaker 2: different plant foods a day. And you know, it was 513 00:22:58,480 --> 00:23:00,919 Speaker 2: actually okay because you would say, oh, well, you know, 514 00:23:01,119 --> 00:23:03,520 Speaker 2: use a nine grain type of bread where you're getting 515 00:23:03,520 --> 00:23:05,600 Speaker 2: all the different grains and then that's the benefit. Or 516 00:23:05,920 --> 00:23:08,000 Speaker 2: use an LSA mix, or use a mixed seed and 517 00:23:08,119 --> 00:23:09,920 Speaker 2: nuts bread, like it actually is doable. 518 00:23:10,200 --> 00:23:11,240 Speaker 4: Yeah, it's doable. Yeah. 519 00:23:11,280 --> 00:23:14,000 Speaker 2: But then it was like, oh, hang on, it's a 520 00:23:14,040 --> 00:23:16,840 Speaker 2: bit different thirty a week. But I've never actually heard 521 00:23:16,880 --> 00:23:18,760 Speaker 2: it spoken about in terms of people who eat the 522 00:23:18,760 --> 00:23:21,160 Speaker 2: same thing day in day out. So I think that's 523 00:23:21,200 --> 00:23:23,440 Speaker 2: really helpful just to remind people. And that's where mixes 524 00:23:23,440 --> 00:23:26,320 Speaker 2: of food like the veggie different veggie mixes that you 525 00:23:26,320 --> 00:23:30,080 Speaker 2: can get, or veggie type soups or you know, nutt 526 00:23:30,119 --> 00:23:32,440 Speaker 2: and seed mixes or trail mix or I think you've 527 00:23:32,520 --> 00:23:35,680 Speaker 2: just put this amazing like granola thing on your Instagram. 528 00:23:35,880 --> 00:23:37,239 Speaker 3: This bakes something what was it? 529 00:23:37,359 --> 00:23:39,520 Speaker 4: Yeah, yeah, the bakedotes, the contryberry baked dough. 530 00:23:39,480 --> 00:23:41,280 Speaker 3: And you put like fourteen or something in there. 531 00:23:41,320 --> 00:23:43,040 Speaker 1: Yeah, it was crazy. It was like thirteen or fourteen 532 00:23:43,080 --> 00:23:45,520 Speaker 1: plant points. And yeah, you can eat that a couple 533 00:23:45,560 --> 00:23:47,560 Speaker 1: of days in a row when you've got that much 534 00:23:47,640 --> 00:23:49,600 Speaker 1: diversity within the plant points. 535 00:23:49,800 --> 00:23:50,040 Speaker 4: Yeah. 536 00:23:50,160 --> 00:23:53,000 Speaker 2: Or putting out platters of snacks for kids or adults 537 00:23:53,359 --> 00:23:55,639 Speaker 2: where you're doing a few different types of nuts and 538 00:23:55,680 --> 00:23:58,560 Speaker 2: seeds and you're doing you know, different types of veggies, 539 00:23:58,640 --> 00:24:00,640 Speaker 2: or you might use like our Umie dip that's got 540 00:24:00,640 --> 00:24:03,720 Speaker 2: seventy percent vegetables and all different ones. So yeah, I 541 00:24:03,720 --> 00:24:05,680 Speaker 2: think it's just a novel way of looking at something 542 00:24:05,720 --> 00:24:08,320 Speaker 2: that's doing it in a fun way. So yeah, that's good, 543 00:24:08,920 --> 00:24:11,359 Speaker 2: all right. And well, I wanted to talk about a 544 00:24:11,440 --> 00:24:13,560 Speaker 2: yogurt that I found because I'm a bit upset about 545 00:24:13,600 --> 00:24:18,840 Speaker 2: it because you and I are fans of protein yogurt 546 00:24:19,000 --> 00:24:22,920 Speaker 2: because one we love if we'll not if people still 547 00:24:23,000 --> 00:24:24,760 Speaker 2: enjoy dairy, and like dairy, it can be a really 548 00:24:24,840 --> 00:24:27,520 Speaker 2: nutrient rich food and there's certainly a lot of higher 549 00:24:27,560 --> 00:24:30,160 Speaker 2: protein yogurts which means it's easy for us to get 550 00:24:30,200 --> 00:24:33,160 Speaker 2: our protein targets with our women for breakfast or even 551 00:24:33,200 --> 00:24:35,480 Speaker 2: for snacks, you know, and whether it's sort of yo 552 00:24:35,520 --> 00:24:38,920 Speaker 2: pro Shabani Evia, there's lots of good high protein products 553 00:24:38,960 --> 00:24:40,879 Speaker 2: out there and they range even up to twenty grands 554 00:24:40,880 --> 00:24:43,120 Speaker 2: of protein per serve and a lot of people really 555 00:24:43,240 --> 00:24:48,280 Speaker 2: like them. So I was interested when I spied that Pols, 556 00:24:48,359 --> 00:24:51,360 Speaker 2: which is one of the big dairy manufacturers in Australia, 557 00:24:51,560 --> 00:24:54,240 Speaker 2: had put out a new protein yoga and it's called Plus. 558 00:24:54,240 --> 00:24:57,439 Speaker 2: It's in coals and woollies, comes into similar sized tubs 559 00:24:57,440 --> 00:25:00,639 Speaker 2: to Shabani, and it was advertised to stick stein grams 560 00:25:00,640 --> 00:25:03,760 Speaker 2: of protein per serve and no added sugar. So my 561 00:25:03,840 --> 00:25:05,920 Speaker 2: tail was wagging and I was like, this is great, 562 00:25:06,720 --> 00:25:08,760 Speaker 2: and I sort of had a look at it, and 563 00:25:09,000 --> 00:25:11,880 Speaker 2: sixteen grams of protein, seven point three grams of crub 564 00:25:12,000 --> 00:25:14,920 Speaker 2: and if I've put seven grams of sugars coming from 565 00:25:15,000 --> 00:25:19,200 Speaker 2: some fruit puree and some milk solids, calcium almost two 566 00:25:19,240 --> 00:25:24,520 Speaker 2: hundred milligrams per serve. And then I spied leanne the 567 00:25:24,560 --> 00:25:30,600 Speaker 2: sweeteners which were nine fifty and nine five five, which, 568 00:25:31,560 --> 00:25:36,560 Speaker 2: if you will now know nutrition catch listeners are artificial sweeteners. Specifically, 569 00:25:37,119 --> 00:25:41,359 Speaker 2: nine to five zero is a self amin k, which 570 00:25:41,400 --> 00:25:45,560 Speaker 2: is in I think coke zero, and nine five five 571 00:25:45,600 --> 00:25:49,440 Speaker 2: which is sucrolos, which is basically splendor. And I thought 572 00:25:49,520 --> 00:25:53,200 Speaker 2: that is disappointing because what we are learning about food 573 00:25:53,320 --> 00:25:55,960 Speaker 2: is that we prefer natural sweetness. There's certainly loads of 574 00:25:56,000 --> 00:25:59,760 Speaker 2: natural sweetness available now that you can use. Stevia's commonly used. 575 00:26:00,359 --> 00:26:02,399 Speaker 2: Have used a little bit of that in our protein powder, 576 00:26:02,400 --> 00:26:04,639 Speaker 2: and we're in the process of formulating our chocolate and 577 00:26:04,640 --> 00:26:08,160 Speaker 2: we're always very keen to use natural sweetness when we can. 578 00:26:08,240 --> 00:26:11,080 Speaker 2: And I thought very upsetting because the nutritionals of that 579 00:26:11,080 --> 00:26:14,199 Speaker 2: product are quite strong and I can't now recommend it 580 00:26:14,240 --> 00:26:18,720 Speaker 2: because I really proactively try and not recommend artificial sweetness anymore. 581 00:26:18,760 --> 00:26:20,959 Speaker 2: They're sort of up to two hundred times sweeter than sugar. 582 00:26:21,520 --> 00:26:24,320 Speaker 2: They're not great for craving control. Again, just in terms 583 00:26:24,359 --> 00:26:26,600 Speaker 2: of ultra processing, we're trying to minimize that sort of 584 00:26:26,680 --> 00:26:30,159 Speaker 2: artificial taste. So, yeah, HUM a bit upset about it 585 00:26:30,200 --> 00:26:33,199 Speaker 2: because the yogurts that we generally recommend do not contain 586 00:26:33,320 --> 00:26:34,240 Speaker 2: artificial sweetener. 587 00:26:34,720 --> 00:26:37,840 Speaker 1: Yeah, definitely, My preference is always steavier. Well, I must say, 588 00:26:37,920 --> 00:26:39,480 Speaker 1: I didn't know where you were going with this because 589 00:26:39,520 --> 00:26:41,840 Speaker 1: I just quickly glazed over it before we jumped online, 590 00:26:41,840 --> 00:26:43,320 Speaker 1: and I thought, oh, this is a good one. Great 591 00:26:43,320 --> 00:26:45,439 Speaker 1: Susie's found something. And when you said I'm not very 592 00:26:45,440 --> 00:26:47,320 Speaker 1: happy with it, I was like, where's she going with this? 593 00:26:47,520 --> 00:26:49,400 Speaker 1: Then you went out all the nutritionals. In my head, 594 00:26:49,440 --> 00:26:49,880 Speaker 1: I was like. 595 00:26:49,880 --> 00:26:51,919 Speaker 4: T t tick tick, where are we going? 596 00:26:52,840 --> 00:26:54,520 Speaker 1: And I didn't I didn't even see that it was 597 00:26:54,640 --> 00:26:57,520 Speaker 1: artificial sweetness. So yeah, I agree, I'm disappointed. I just 598 00:26:57,560 --> 00:27:00,600 Speaker 1: think that in again, twenty twenty four, this day and age, 599 00:27:00,600 --> 00:27:02,919 Speaker 1: how hard is it to replace some artificial sweetness with 600 00:27:03,040 --> 00:27:05,280 Speaker 1: just a little bit of stebbier because you get an 601 00:27:05,359 --> 00:27:08,560 Speaker 1: artificial aftertaste. I don't love it, and nobody wants anything 602 00:27:08,600 --> 00:27:11,640 Speaker 1: that is super super sweet at breakfast. Like I love 603 00:27:11,680 --> 00:27:14,640 Speaker 1: the tart type of Greek yogurt, so I like sometimes 604 00:27:14,680 --> 00:27:16,840 Speaker 1: a little bit of sweetness in my yogurt, and sometimes 605 00:27:16,920 --> 00:27:20,000 Speaker 1: I really like the thick, tart Greek style yogurt. So 606 00:27:20,080 --> 00:27:22,640 Speaker 1: we don't want to be prescribing for our clients yogurts 607 00:27:22,640 --> 00:27:25,439 Speaker 1: that are overly overly sweet, because we just find that 608 00:27:25,480 --> 00:27:28,480 Speaker 1: it drives that need or that intensity to want more 609 00:27:28,520 --> 00:27:29,800 Speaker 1: and more sweetness. 610 00:27:29,359 --> 00:27:30,000 Speaker 4: Throughout the day. 611 00:27:30,920 --> 00:27:32,960 Speaker 2: So a thumbs down from us on the nutrition couch. 612 00:27:33,000 --> 00:27:34,840 Speaker 2: And I just had a quick look actually at Yopro 613 00:27:35,560 --> 00:27:37,480 Speaker 2: and with yogat. I always say to my clients, like, 614 00:27:37,560 --> 00:27:39,520 Speaker 2: go for the one that you like the flavor, because 615 00:27:39,520 --> 00:27:42,159 Speaker 2: they're different. Everyone's got a flavor, different one. So for example, 616 00:27:42,160 --> 00:27:45,440 Speaker 2: I've got some clients you much prefer a jawner or 617 00:27:45,480 --> 00:27:48,600 Speaker 2: a dairy farmer's yogurt, so they're not as high in 618 00:27:48,640 --> 00:27:51,919 Speaker 2: protein as say Shabana Yopro, and I say that's fine, 619 00:27:52,119 --> 00:27:54,439 Speaker 2: just put some protein powder in it to bump that 620 00:27:54,520 --> 00:27:58,240 Speaker 2: protein content up. But yeah, no, certainly, but they do 621 00:27:58,359 --> 00:28:02,640 Speaker 2: market on no artificial sweetness Yopro, so definitely, yeah, I'd 622 00:28:02,680 --> 00:28:04,439 Speaker 2: say it's probably a product that they've just pulled in 623 00:28:04,480 --> 00:28:07,320 Speaker 2: from overseas rather than refine it for the Australian market. 624 00:28:07,760 --> 00:28:10,080 Speaker 2: But this is hard for consumers, isn't it, Because unless 625 00:28:10,080 --> 00:28:11,879 Speaker 2: you have a nutrition degree, and even I had to 626 00:28:11,880 --> 00:28:13,480 Speaker 2: just look it up, Like I couldn't just say to 627 00:28:13,520 --> 00:28:14,840 Speaker 2: you that that's definitely artificial. 628 00:28:14,880 --> 00:28:15,680 Speaker 3: I had to double check. 629 00:28:16,200 --> 00:28:19,520 Speaker 2: So it's confusing for consumers because you don't necessarily know 630 00:28:19,600 --> 00:28:23,679 Speaker 2: that specificity. So yeah, unfortunately stick to the yopro and 631 00:28:23,720 --> 00:28:25,960 Speaker 2: shabani at this stage because we prefer you to have 632 00:28:26,080 --> 00:28:28,880 Speaker 2: some as natural as possible, particularly when it comes to yogurts. 633 00:28:29,240 --> 00:28:29,960 Speaker 4: Yeah, and that's the thing. 634 00:28:29,960 --> 00:28:31,680 Speaker 1: There's like there's a bit of boggle research that says, 635 00:28:31,720 --> 00:28:34,280 Speaker 1: you know, artificial sweeteners are safe, they're safe, they're safe. 636 00:28:34,320 --> 00:28:36,680 Speaker 1: But it's like, have we really looked at this over 637 00:28:36,720 --> 00:28:38,320 Speaker 1: the long term and studied enough people. 638 00:28:38,320 --> 00:28:39,160 Speaker 4: I just don't really. 639 00:28:39,040 --> 00:28:41,240 Speaker 1: Think we have enough data. Like, if you have some 640 00:28:41,360 --> 00:28:43,920 Speaker 1: yoga occasionally that has some artificial sweetener, no problem. 641 00:28:44,080 --> 00:28:45,840 Speaker 4: But if it's something like a yoga where I'm. 642 00:28:45,680 --> 00:28:47,320 Speaker 1: Going to get my clients to have it, like I 643 00:28:47,360 --> 00:28:49,240 Speaker 1: reckon most of my clients have a yogat if they 644 00:28:49,400 --> 00:28:51,840 Speaker 1: like dairy once a day, whether that's at breakfast or 645 00:28:51,880 --> 00:28:53,760 Speaker 1: as a snack, because it's really feeling, it's a source 646 00:28:53,760 --> 00:28:56,200 Speaker 1: of calcium, it's a great way if protein. So if 647 00:28:56,240 --> 00:28:58,080 Speaker 1: it's an artificial sweetener where they want to have I 648 00:28:58,080 --> 00:29:00,840 Speaker 1: don't know, a diet coke occasionally if they're okay, cool, 649 00:29:01,000 --> 00:29:02,640 Speaker 1: But if it's a product where it's like we're going 650 00:29:02,720 --> 00:29:04,720 Speaker 1: to have it every single day in our diet, we 651 00:29:04,840 --> 00:29:07,720 Speaker 1: really do want to be choosing the best quality type 652 00:29:07,720 --> 00:29:08,560 Speaker 1: of stuff on the market. 653 00:29:08,600 --> 00:29:09,600 Speaker 4: And I agree with you. 654 00:29:09,640 --> 00:29:12,120 Speaker 1: I'm not someone that tends to recommend a product with 655 00:29:12,240 --> 00:29:14,760 Speaker 1: artificial sweeten in it if it is something that's going 656 00:29:14,760 --> 00:29:15,880 Speaker 1: into their diet regularly. 657 00:29:16,440 --> 00:29:18,960 Speaker 2: Well, there's a reason that coke are taking diet coke 658 00:29:19,000 --> 00:29:22,080 Speaker 2: off the shelves. It's not by chance, because that's a 659 00:29:22,120 --> 00:29:24,000 Speaker 2: spar taim which I think is nine to five to one, 660 00:29:24,080 --> 00:29:24,440 Speaker 2: isn't it. 661 00:29:24,800 --> 00:29:26,440 Speaker 4: I can't even keep up with the numbers, is there? 662 00:29:26,480 --> 00:29:27,480 Speaker 3: And so they're swapped. 663 00:29:27,840 --> 00:29:29,760 Speaker 2: A lot of them have swapped to that a seat 664 00:29:29,800 --> 00:29:33,560 Speaker 2: of mind, k that's certainly the predominant sweetener I believe 665 00:29:33,560 --> 00:29:37,000 Speaker 2: in coke zero. But there's a reason that these big 666 00:29:37,000 --> 00:29:38,840 Speaker 2: companies are doing it. They're not doing it out of 667 00:29:38,840 --> 00:29:40,640 Speaker 2: the goodness of their heart, you know what I mean. 668 00:29:40,720 --> 00:29:43,920 Speaker 2: So I think read the room that the shift away 669 00:29:44,320 --> 00:29:47,360 Speaker 2: into more natural sweetness is happening, and there's absolutely a 670 00:29:47,440 --> 00:29:50,280 Speaker 2: reason for it. So yeah, in general, the less of 671 00:29:50,320 --> 00:29:52,040 Speaker 2: this process stuff we have in our diets, I think 672 00:29:52,080 --> 00:29:54,480 Speaker 2: it's safe to say we'd all agree the better, all 673 00:29:54,560 --> 00:29:56,880 Speaker 2: right ly and well, for our final segment of today, 674 00:29:56,920 --> 00:30:02,040 Speaker 2: I wanted to share with you a case study looking 675 00:30:02,080 --> 00:30:05,720 Speaker 2: at glucose levels. Because I know a lot of listeners 676 00:30:05,760 --> 00:30:08,520 Speaker 2: will routinely be having an annual blood check, I certainly 677 00:30:08,880 --> 00:30:12,880 Speaker 2: encourage my own clients to send me their bloods prior 678 00:30:12,920 --> 00:30:14,880 Speaker 2: to embarking on their weight loss journey, and then we 679 00:30:14,960 --> 00:30:17,360 Speaker 2: usually check it three or six months in. And I 680 00:30:17,400 --> 00:30:19,840 Speaker 2: had a situation recently where one of my clients has 681 00:30:19,880 --> 00:30:22,960 Speaker 2: lost a lot of weight, upwards of ten kilos. She 682 00:30:23,040 --> 00:30:25,000 Speaker 2: still has some that she would like to lose, but 683 00:30:25,200 --> 00:30:28,800 Speaker 2: she sent me her bloods and and when I read them, 684 00:30:29,240 --> 00:30:31,120 Speaker 2: I saw something that I don't think a lot of 685 00:30:31,120 --> 00:30:34,560 Speaker 2: people would necessarily see. So she'd lost weight and her 686 00:30:34,600 --> 00:30:37,240 Speaker 2: cholesterol had dropped, and in general, the doctor was happy 687 00:30:37,280 --> 00:30:39,520 Speaker 2: with her blood tests. But when I looked at her 688 00:30:39,520 --> 00:30:44,040 Speaker 2: glucose levels, even though her gluecose levels were abnormally elevated, 689 00:30:44,080 --> 00:30:47,760 Speaker 2: they had still increased even though she had lost weight. So, 690 00:30:47,800 --> 00:30:50,360 Speaker 2: for example, my client's glucose might have been five point 691 00:30:50,360 --> 00:30:53,040 Speaker 2: one and then it was five point two or five 692 00:30:53,080 --> 00:30:55,959 Speaker 2: point three when I saw it, And I wanted to 693 00:30:56,040 --> 00:30:59,680 Speaker 2: point that out to listeners because an increase in blood 694 00:30:59,680 --> 00:31:03,760 Speaker 2: glucose levels when you have lost weight is an indirect 695 00:31:03,840 --> 00:31:07,600 Speaker 2: indicator of hormonal issues and underlying insulin resistance, because what 696 00:31:07,640 --> 00:31:11,800 Speaker 2: that tells me is if you have proactively lost weight, 697 00:31:12,320 --> 00:31:16,880 Speaker 2: your metabolic systems, your gluecose regulation should be improved. Your 698 00:31:16,960 --> 00:31:20,240 Speaker 2: muscles should be more sensitive to insulin, you should be 699 00:31:20,320 --> 00:31:23,600 Speaker 2: processing your glucose moral effectively. And most of my clients 700 00:31:23,640 --> 00:31:25,520 Speaker 2: who would have a glucose test would drop a few 701 00:31:25,560 --> 00:31:28,840 Speaker 2: points down. You won't drop from five point five to 702 00:31:28,960 --> 00:31:31,560 Speaker 2: four point five, but you might go, say five point 703 00:31:31,600 --> 00:31:34,320 Speaker 2: five to five five one four nine, which is where 704 00:31:34,360 --> 00:31:37,120 Speaker 2: I would like people to generally sit. And what doctors 705 00:31:37,160 --> 00:31:40,080 Speaker 2: will do is they won't action it until it's elevated 706 00:31:40,080 --> 00:31:41,680 Speaker 2: above five six, which is too late. 707 00:31:42,080 --> 00:31:42,920 Speaker 3: You want to get it early. 708 00:31:42,960 --> 00:31:45,160 Speaker 2: If it's over five a bit, I like it to 709 00:31:45,160 --> 00:31:47,160 Speaker 2: be a bit lower than that for most people, particularly 710 00:31:47,160 --> 00:31:47,920 Speaker 2: if you're exercising. 711 00:31:48,560 --> 00:31:49,600 Speaker 3: So what I said to. 712 00:31:49,480 --> 00:31:53,200 Speaker 2: My client was, to me, that confirms my belief that 713 00:31:53,240 --> 00:31:56,920 Speaker 2: you've got insulin resistance, and that is why your weight 714 00:31:56,960 --> 00:32:01,440 Speaker 2: loss is slowed. But it probably also warrants medication because 715 00:32:01,440 --> 00:32:06,400 Speaker 2: if we are proactively improving your carbohydrate intake, inducing a 716 00:32:06,440 --> 00:32:11,560 Speaker 2: calorie deficit, you're exercising more and your blood your glucose 717 00:32:11,640 --> 00:32:14,680 Speaker 2: is not responding. That is a hormone issue that needs 718 00:32:14,680 --> 00:32:18,240 Speaker 2: separate management. So my advice to that client and whether 719 00:32:18,360 --> 00:32:20,560 Speaker 2: or not she may continue to push on and try 720 00:32:20,600 --> 00:32:23,480 Speaker 2: and exercise through it, and it's quite possible she's not 721 00:32:23,520 --> 00:32:25,680 Speaker 2: at a dangerous level where I'm going to stress if 722 00:32:25,720 --> 00:32:28,800 Speaker 2: she doesn't medicate it straight away. But to me, that's 723 00:32:28,800 --> 00:32:31,600 Speaker 2: indicative of insulin resistance, which may need some help with 724 00:32:31,640 --> 00:32:34,360 Speaker 2: a medication like met foreman. So I just wanted to 725 00:32:34,520 --> 00:32:37,520 Speaker 2: draw your attention to it. If you're listening, if you've 726 00:32:37,560 --> 00:32:40,360 Speaker 2: got a family history of type two diabetes, if your 727 00:32:40,400 --> 00:32:43,680 Speaker 2: glucose has always been in the fives, if you've noticed 728 00:32:43,680 --> 00:32:46,240 Speaker 2: over the past three, five, seven years that it's gone 729 00:32:46,320 --> 00:32:49,400 Speaker 2: from four point eight to five point one to five 730 00:32:49,440 --> 00:32:53,000 Speaker 2: point three, even though you're eating better, there's an issue 731 00:32:53,000 --> 00:32:55,880 Speaker 2: with your insulin and you want to proactively management and 732 00:32:55,960 --> 00:32:58,760 Speaker 2: ultimately it will stop you getting diabetes. And that is 733 00:32:58,800 --> 00:33:01,640 Speaker 2: an indicator that there's a whole underlying it. So track 734 00:33:01,720 --> 00:33:05,800 Speaker 2: those glucose levels very closely because they're a great indicator 735 00:33:05,840 --> 00:33:07,440 Speaker 2: of what's going on behind the scenes. 736 00:33:08,040 --> 00:33:09,960 Speaker 1: Absolutely, and I think it's a really good reminder for 737 00:33:10,000 --> 00:33:13,200 Speaker 1: our listeners. Six monthly blood tests if you are monitoring 738 00:33:13,200 --> 00:33:15,880 Speaker 1: something like your glucose levels if you're just a general 739 00:33:15,960 --> 00:33:18,880 Speaker 1: average healthy human, I really recommend for all of my 740 00:33:18,960 --> 00:33:21,360 Speaker 1: ladies twelve months, just get a routine blood test to 741 00:33:21,400 --> 00:33:25,120 Speaker 1: twelve months, Vitamin D, iron glucose levels, fasting glu close. 742 00:33:25,160 --> 00:33:26,600 Speaker 4: You may want to throw out HBO and C. 743 00:33:27,200 --> 00:33:29,280 Speaker 1: Just really important things to be aware of because you 744 00:33:29,320 --> 00:33:32,200 Speaker 1: don't know what you don't know, and often dietitians and 745 00:33:32,240 --> 00:33:35,960 Speaker 1: doctors will interpret the bloods given the history as well. 746 00:33:36,080 --> 00:33:36,880 Speaker 4: We don't like to. 747 00:33:37,080 --> 00:33:39,080 Speaker 1: Yes, you can use a single blood test in time, 748 00:33:39,280 --> 00:33:41,880 Speaker 1: but it's much better from a medical perspective if you're 749 00:33:41,920 --> 00:33:44,480 Speaker 1: looking at a trend over time, particularly when it comes 750 00:33:44,520 --> 00:33:47,240 Speaker 1: to things like your throat or your fasting glucose levels. 751 00:33:47,280 --> 00:33:50,560 Speaker 1: Like Susie mentioned, So it's a really good reminder for everybody. 752 00:33:50,560 --> 00:33:52,480 Speaker 1: If you haven't had a blood test this year, we're 753 00:33:52,560 --> 00:33:55,800 Speaker 1: kicking into June like it's mid year. Guys, if you 754 00:33:55,880 --> 00:33:58,320 Speaker 1: haven't had a blood test this year or in the 755 00:33:58,400 --> 00:34:01,720 Speaker 1: last year or plus some absolutely book in with your 756 00:34:01,760 --> 00:34:03,480 Speaker 1: doctor and go and get a blood test and just 757 00:34:03,520 --> 00:34:05,600 Speaker 1: make sure everything you know, all the boxes are ticked. 758 00:34:05,680 --> 00:34:07,680 Speaker 1: And the other thing I mentioned Susie as well, if 759 00:34:07,720 --> 00:34:11,240 Speaker 1: you're somebody that's had gestational diabetes, keep a very close 760 00:34:11,280 --> 00:34:13,320 Speaker 1: eye on your blood sugar levels as well. And I 761 00:34:13,480 --> 00:34:15,919 Speaker 1: if that was me, if I had gestational diabetes during 762 00:34:15,920 --> 00:34:18,480 Speaker 1: my pregnancy, I would be going routinely every six months. 763 00:34:18,600 --> 00:34:20,640 Speaker 1: I think the protocol is twelve months, isn't it, But 764 00:34:20,680 --> 00:34:23,000 Speaker 1: I personally would get that a little bit more frequently, 765 00:34:23,200 --> 00:34:26,200 Speaker 1: particularly as Suzy said of it's just slowly trending up 766 00:34:26,239 --> 00:34:29,360 Speaker 1: all the time, despite you perhaps starting a new exercise 767 00:34:29,400 --> 00:34:32,279 Speaker 1: regime and being fitter, or you know, continuing to listen 768 00:34:32,320 --> 00:34:34,799 Speaker 1: to the nutrition Couch picking up some fabulous tips and 769 00:34:34,840 --> 00:34:38,200 Speaker 1: being healthier overall. If your glucose continues to trend up, 770 00:34:38,239 --> 00:34:41,279 Speaker 1: that is absolutely a sign that you are likely heading. 771 00:34:41,040 --> 00:34:42,680 Speaker 4: For diabetes later on. 772 00:34:42,760 --> 00:34:44,560 Speaker 1: So they're quicker and the earlier you pick that up, 773 00:34:44,600 --> 00:34:47,680 Speaker 1: the better it's going to be for everybody involved. All righty, Well, 774 00:34:47,680 --> 00:34:49,520 Speaker 1: that brings us to the end of the Nutrition Couch 775 00:34:49,560 --> 00:34:52,440 Speaker 1: for another week, Susie. If you know that your diet 776 00:34:52,480 --> 00:34:54,400 Speaker 1: needs a little bit more protein, we would love for 777 00:34:54,400 --> 00:34:58,560 Speaker 1: you to check out our specifically designed protein powders, very natural, 778 00:34:58,680 --> 00:35:01,880 Speaker 1: very clean for women when they are designed by Dieticians 779 00:35:01,920 --> 00:35:04,480 Speaker 1: dot Com. There's two blends as a women's blend and 780 00:35:04,640 --> 00:35:07,600 Speaker 1: a pre and probotic blend if you're someone who's glucose 781 00:35:07,680 --> 00:35:10,279 Speaker 1: is trending up. The women's blend of protein powder that 782 00:35:10,320 --> 00:35:13,160 Speaker 1: we've designed is great from a hormonal and a blood 783 00:35:13,160 --> 00:35:15,799 Speaker 1: sugar perspective as well. Thank you guys for listening and 784 00:35:15,840 --> 00:35:17,719 Speaker 1: we will catch you in the next episode. 785 00:35:17,960 --> 00:35:22,360 Speaker 3: Have a great week.