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