1 00:00:04,240 --> 00:00:06,880 Speaker 1: Are you a fan of fasting, maybe you still fast 2 00:00:06,920 --> 00:00:10,040 Speaker 1: regularly or find that fasting has worked in the past 3 00:00:10,360 --> 00:00:13,760 Speaker 1: but does not seem to work anymore. On today's episode 4 00:00:13,760 --> 00:00:16,200 Speaker 1: of The Nutrition Couch, we deep dive the latest in 5 00:00:16,280 --> 00:00:21,200 Speaker 1: fasting and specifically why it does not always work for women. Hi, 6 00:00:21,320 --> 00:00:23,840 Speaker 1: I'm Sussie Burrell and I'm Lean Wood, and together we 7 00:00:23,840 --> 00:00:26,200 Speaker 1: bring you The Nutrition Couch, the weekly podcast that keeps 8 00:00:26,200 --> 00:00:27,800 Speaker 1: you up to date on everything you need to know 9 00:00:27,880 --> 00:00:30,720 Speaker 1: in the world of nutrition as well as fasting. We 10 00:00:30,800 --> 00:00:34,040 Speaker 1: have some new guidelines on the management of constipation. We 11 00:00:34,159 --> 00:00:36,800 Speaker 1: have a healthier dip to add to your party platters, 12 00:00:37,200 --> 00:00:40,000 Speaker 1: and our listener question is all about a popular supplement 13 00:00:40,080 --> 00:00:43,800 Speaker 1: doing the rounds so Leam. Whenever I give a nutrition 14 00:00:44,080 --> 00:00:46,559 Speaker 1: talk to groups of people, and I have given a 15 00:00:46,600 --> 00:00:49,479 Speaker 1: few recently, so it sort of reminded me of the 16 00:00:49,520 --> 00:00:52,279 Speaker 1: common questions and things that come up. And these were 17 00:00:52,320 --> 00:00:54,560 Speaker 1: talks I gave to both men and women. You know, 18 00:00:54,600 --> 00:00:57,320 Speaker 1: if you give a talk to a female group sometimes 19 00:00:57,320 --> 00:00:59,560 Speaker 1: the questions will be quite different. But in both our 20 00:00:59,600 --> 00:01:02,800 Speaker 1: situations where I spoke, I literally had an equal number 21 00:01:03,000 --> 00:01:05,840 Speaker 1: of male and female audience, which is interesting because you 22 00:01:05,880 --> 00:01:07,839 Speaker 1: do have to tailor it a little bit, a little 23 00:01:07,880 --> 00:01:10,560 Speaker 1: bit less hormones and a little bit more performance. And 24 00:01:10,600 --> 00:01:13,120 Speaker 1: one of the most common questions I'm always asking my 25 00:01:13,200 --> 00:01:16,880 Speaker 1: talks is about fasting, intermitt and fasting, And inevitably I'll 26 00:01:16,880 --> 00:01:20,000 Speaker 1: have someone who is commenting that, even though I might 27 00:01:20,040 --> 00:01:23,240 Speaker 1: talk about the importance of protein at breakfast or having 28 00:01:23,280 --> 00:01:26,640 Speaker 1: a long overnight period without food, inevitably someone will say, 29 00:01:26,640 --> 00:01:29,680 Speaker 1: I don't eat until lunchtime because I regularly fast. And 30 00:01:29,720 --> 00:01:32,520 Speaker 1: certainly how long would we say fasting has been around 31 00:01:32,600 --> 00:01:34,400 Speaker 1: in the world of nutrition, I'd say about ten or 32 00:01:34,440 --> 00:01:37,360 Speaker 1: fifteen years. I reckon it came out around twenty twelve, 33 00:01:37,800 --> 00:01:40,920 Speaker 1: And of course the initial information we had on fasting 34 00:01:40,959 --> 00:01:43,839 Speaker 1: will actually, first of all, we'd known for several many 35 00:01:43,920 --> 00:01:48,680 Speaker 1: years that fasting or restricted calorie intakes for primates in particular, 36 00:01:49,000 --> 00:01:52,120 Speaker 1: did lead to longer lifespan, so that wasn't new. And 37 00:01:52,160 --> 00:01:54,520 Speaker 1: then we had the five and two that came out 38 00:01:55,120 --> 00:01:59,000 Speaker 1: where it encouraged two low calorie days each week to 39 00:01:59,560 --> 00:02:03,800 Speaker 1: basic reset metabolism. And then not long after that, we 40 00:02:03,960 --> 00:02:06,720 Speaker 1: had a slew of diet books following suit, you know, 41 00:02:06,800 --> 00:02:09,440 Speaker 1: trying to flog the latest diet research in a best 42 00:02:09,440 --> 00:02:13,320 Speaker 1: selling book and The sixteen to eight really evolved as 43 00:02:13,360 --> 00:02:16,480 Speaker 1: an alternative to the five to two, which stated if 44 00:02:16,520 --> 00:02:19,560 Speaker 1: you sort of extended the overnight fast and didn't eat 45 00:02:19,600 --> 00:02:22,040 Speaker 1: till later in the day, there were metabolic benefits from 46 00:02:22,080 --> 00:02:25,440 Speaker 1: a calorie perspective. So in our world, which is all 47 00:02:25,440 --> 00:02:28,720 Speaker 1: about trends, it went crazy for several years, everyone swiming 48 00:02:28,800 --> 00:02:31,000 Speaker 1: out how good it is that they feel more in 49 00:02:31,040 --> 00:02:34,280 Speaker 1: control of their appetite. Skipping breakfast means they were having 50 00:02:34,360 --> 00:02:39,919 Speaker 1: less carbohydrate. It was supporting weight loss. Now I am 51 00:02:40,040 --> 00:02:44,080 Speaker 1: torn with fasting because what my experience is is that 52 00:02:44,120 --> 00:02:48,120 Speaker 1: people do convenient fasting for you. So they say they're fasting, 53 00:02:48,120 --> 00:02:52,000 Speaker 1: but they'll still have a cheeky coffee, or they will 54 00:02:52,080 --> 00:02:54,120 Speaker 1: not eat until twelve or two, but then over it 55 00:02:54,160 --> 00:02:56,840 Speaker 1: all afternoon. Because I want to be clear that really 56 00:02:56,880 --> 00:03:01,200 Speaker 1: when it comes to the key metabolic benefits, it's lower 57 00:03:01,240 --> 00:03:06,639 Speaker 1: calorie diets that really basically shock the cell into metabolic efficiency. 58 00:03:06,720 --> 00:03:09,600 Speaker 1: And I'm not talking about three or four day fast 59 00:03:09,639 --> 00:03:11,840 Speaker 1: where people only drink water. I'm not even talking about 60 00:03:11,840 --> 00:03:14,880 Speaker 1: twenty four hour fast. I'm talking about specific low calorie 61 00:03:14,960 --> 00:03:17,799 Speaker 1: days where you might have an egg, hard boiled egg 62 00:03:17,880 --> 00:03:20,919 Speaker 1: or two for breakfast. A salad for lunch and some 63 00:03:21,000 --> 00:03:23,919 Speaker 1: prawns and veggies for dinner. Very low intakes five six 64 00:03:23,960 --> 00:03:26,760 Speaker 1: hundred calories for brief periods of time are shown to 65 00:03:26,760 --> 00:03:31,919 Speaker 1: have metabolic benefits. The sixteen eight I think is convenient 66 00:03:32,000 --> 00:03:34,680 Speaker 1: dieting for you, because really, if you are going to 67 00:03:34,720 --> 00:03:37,360 Speaker 1: adopt an extended overnight fast, the best time to do 68 00:03:37,440 --> 00:03:39,800 Speaker 1: it is in the second half of the day, where 69 00:03:39,800 --> 00:03:42,000 Speaker 1: you would have your final meal at four or six 70 00:03:42,040 --> 00:03:45,040 Speaker 1: o'clock and then didn't eat until nine or ten in 71 00:03:45,080 --> 00:03:47,680 Speaker 1: the morning, or even better, stopped eating at four o'clock 72 00:03:47,880 --> 00:03:50,040 Speaker 1: and then eight again at eight, so you're really then 73 00:03:50,120 --> 00:03:54,720 Speaker 1: linking into circadian rhythm. So in my clinical experience with it, 74 00:03:54,760 --> 00:03:58,040 Speaker 1: even though there is research studies to show some metabolic benefits, 75 00:03:58,080 --> 00:04:00,720 Speaker 1: which might be improvements in insulin or fuss in glucose 76 00:04:00,800 --> 00:04:03,960 Speaker 1: or cholesterol, when it specifically comes to weight control, I 77 00:04:04,080 --> 00:04:07,600 Speaker 1: don't find it helpful because I think, particularly for women, 78 00:04:08,000 --> 00:04:10,680 Speaker 1: we miss the metabolic benefit that comes with eating early 79 00:04:10,720 --> 00:04:13,200 Speaker 1: in the day. And as I've always argued, when it 80 00:04:13,200 --> 00:04:16,000 Speaker 1: comes to low calorie diets, my women need their energy, 81 00:04:16,040 --> 00:04:18,440 Speaker 1: they need their calories, and if they've had a long 82 00:04:18,600 --> 00:04:20,800 Speaker 1: history of dieting, the worst thing I want to do 83 00:04:20,880 --> 00:04:23,200 Speaker 1: is encourage them to eat very few calories. It tends 84 00:04:23,240 --> 00:04:26,359 Speaker 1: to promote obsession with food, It tends to lead to 85 00:04:26,400 --> 00:04:29,400 Speaker 1: afternoon binging and over eating later in the day, and 86 00:04:29,560 --> 00:04:32,320 Speaker 1: really promotes the diet culture that you and I would 87 00:04:32,360 --> 00:04:35,080 Speaker 1: say never works long term and just puts people in 88 00:04:35,080 --> 00:04:37,680 Speaker 1: a constant cycle of being on and off a regime. 89 00:04:38,440 --> 00:04:40,320 Speaker 1: In saying that, if I've got a client who is 90 00:04:40,320 --> 00:04:43,839 Speaker 1: well adjusted with their food intake and they are interested 91 00:04:43,839 --> 00:04:46,200 Speaker 1: in longevity, and they really do want to have either 92 00:04:46,240 --> 00:04:49,040 Speaker 1: a long overnight fast where they might do a twelve 93 00:04:49,120 --> 00:04:53,159 Speaker 1: fourteen sixteen hours without food, or a low calorie day, 94 00:04:53,400 --> 00:04:55,200 Speaker 1: so they really might not go as low as five 95 00:04:55,279 --> 00:04:57,720 Speaker 1: six hundred calories, but might really limit intake on a 96 00:04:57,800 --> 00:05:00,400 Speaker 1: day of the week, particularly after a week when we 97 00:05:00,440 --> 00:05:02,800 Speaker 1: tend to overindulge. I don't have a problem with it, 98 00:05:03,120 --> 00:05:05,120 Speaker 1: but I wouldn't recommend it for everyone. And if I've 99 00:05:05,160 --> 00:05:06,720 Speaker 1: had a client who's had I said, had a long 100 00:05:06,800 --> 00:05:10,880 Speaker 1: history of dieting, has insulin or hormone issues, is perimenopausal, 101 00:05:11,279 --> 00:05:13,640 Speaker 1: I certainly don't encourage it. Because I know there's been 102 00:05:13,680 --> 00:05:17,120 Speaker 1: more and more evidence in sort of the popular podcast 103 00:05:17,160 --> 00:05:19,880 Speaker 1: doing the rounds people like Stacy Simms who are arguing 104 00:05:19,880 --> 00:05:22,600 Speaker 1: that really it's not good for women to be delaying 105 00:05:22,640 --> 00:05:25,200 Speaker 1: the first meal of the day or training even faster, 106 00:05:25,880 --> 00:05:29,640 Speaker 1: because it tends to not benefit us metabolically in the 107 00:05:29,680 --> 00:05:31,960 Speaker 1: same way that men may get that given they've got 108 00:05:32,000 --> 00:05:34,720 Speaker 1: more muscle mass and are not subject to the hormonal 109 00:05:34,800 --> 00:05:38,000 Speaker 1: changes of peri and postmenopause, or even pregnancy and breastfeeding, 110 00:05:38,240 --> 00:05:42,120 Speaker 1: which impacts our ability to metabolize our body fat effectively 111 00:05:42,160 --> 00:05:45,640 Speaker 1: and efficiently. So my position is I use it occasionally 112 00:05:45,640 --> 00:05:48,479 Speaker 1: in those areas. I think I've had one or two 113 00:05:48,480 --> 00:05:50,920 Speaker 1: clients in my entire career who have adopted the five 114 00:05:51,040 --> 00:05:56,599 Speaker 1: two successfully. One was a lawyer who really was very 115 00:05:56,640 --> 00:06:00,400 Speaker 1: limited activity wise because of her job, and she didn't 116 00:06:00,440 --> 00:06:03,680 Speaker 1: actually mind having a low calorie day. She actually found 117 00:06:03,720 --> 00:06:07,279 Speaker 1: it helpful to minimize her destruction of food. But that's 118 00:06:07,320 --> 00:06:10,360 Speaker 1: one client out of hundreds, if not thousands, I've seen 119 00:06:10,400 --> 00:06:13,080 Speaker 1: in my twenty five year career for whom it worked 120 00:06:13,080 --> 00:06:16,320 Speaker 1: and didn't do more abnormal metabolic damage. But it doesn't 121 00:06:16,400 --> 00:06:18,840 Speaker 1: lead to ten kilo weight losses. It might be a 122 00:06:18,920 --> 00:06:21,919 Speaker 1: kilo every month. It just is a gradual sort of 123 00:06:21,960 --> 00:06:25,320 Speaker 1: reprogramming I find of metabolism if you find someone to 124 00:06:25,320 --> 00:06:27,920 Speaker 1: do it properly. But most people I do, creep over 125 00:06:28,000 --> 00:06:30,440 Speaker 1: into much higher intakes, and that is not the original 126 00:06:30,480 --> 00:06:32,920 Speaker 1: five two. So they might start with the best of intentions, 127 00:06:33,320 --> 00:06:35,039 Speaker 1: have a coffee, a salad, and then they might have 128 00:06:35,040 --> 00:06:38,240 Speaker 1: a few crackers and another coffee, and five six hundred 129 00:06:38,279 --> 00:06:41,000 Speaker 1: calories very quickly becomes eight hundred one thousand, and you'd 130 00:06:41,040 --> 00:06:44,080 Speaker 1: argue that you're not really doing it either. So yeah, 131 00:06:44,080 --> 00:06:46,279 Speaker 1: that's my position on it. And when I do a 132 00:06:46,320 --> 00:06:48,839 Speaker 1: talk and someone says that they don't need until lunchtime, 133 00:06:49,360 --> 00:06:51,920 Speaker 1: what I will always say is if that is working 134 00:06:52,000 --> 00:06:54,160 Speaker 1: for you. So I had a lady in my talk 135 00:06:54,200 --> 00:06:58,320 Speaker 1: who was Brazilian, very slim, very relatively young. I'd say, 136 00:06:58,360 --> 00:07:00,920 Speaker 1: you know, thirty forty, And she said to me that 137 00:07:00,960 --> 00:07:03,880 Speaker 1: she finds that she eats her first meal at twelve 138 00:07:04,320 --> 00:07:06,040 Speaker 1: and then she eats her lunch at three or four 139 00:07:06,120 --> 00:07:07,839 Speaker 1: and her dinner at sort of seven eight, and that 140 00:07:08,000 --> 00:07:11,400 Speaker 1: worked for her. And I said, there's always individual differences 141 00:07:11,400 --> 00:07:13,320 Speaker 1: in this. It's not a one size fits all model. 142 00:07:13,560 --> 00:07:16,080 Speaker 1: If you are healthy, if you have your energy, if 143 00:07:16,160 --> 00:07:18,560 Speaker 1: you don't have any negative issues, if you're happy with 144 00:07:18,600 --> 00:07:21,320 Speaker 1: your weight and that eating model works for you, I 145 00:07:21,320 --> 00:07:24,280 Speaker 1: would never change it. But if I've got someone who 146 00:07:24,360 --> 00:07:26,520 Speaker 1: is trying to get the cravings under control, finds that 147 00:07:26,560 --> 00:07:29,680 Speaker 1: they're over eating at night, does have metabolic issues, is 148 00:07:29,680 --> 00:07:32,720 Speaker 1: struggling with energy, they're the people that I find that 149 00:07:32,760 --> 00:07:36,240 Speaker 1: it's more negative than positive. And often people aren't really fasting. 150 00:07:36,280 --> 00:07:38,280 Speaker 1: They think they are, but they're still having tea or coffee, 151 00:07:38,280 --> 00:07:40,200 Speaker 1: which is of course not fasting. It would have to 152 00:07:40,240 --> 00:07:43,560 Speaker 1: be black tea black coffee to be a true fast 153 00:07:44,040 --> 00:07:47,360 Speaker 1: and get those metabolic benefits. So I know you spoke 154 00:07:47,440 --> 00:07:50,760 Speaker 1: to Stacy Simms on your Land World Nutrition Podcasts, which 155 00:07:50,800 --> 00:07:53,160 Speaker 1: is a very in depth nutrition podcast for anyone who 156 00:07:53,160 --> 00:07:56,200 Speaker 1: wants to extend what you hear on the nutrition couch. 157 00:07:56,240 --> 00:07:58,240 Speaker 1: I know you've done a couple of interviews recently with 158 00:07:58,560 --> 00:08:01,600 Speaker 1: hormone health and metabolic health. I'm right in what I 159 00:08:01,600 --> 00:08:03,960 Speaker 1: said about Stacy, wasn't it. She had fairly firm views 160 00:08:03,960 --> 00:08:04,240 Speaker 1: on that. 161 00:08:04,640 --> 00:08:07,560 Speaker 2: Yeah. Basically, hope you as anyone who is exercising or 162 00:08:07,640 --> 00:08:10,520 Speaker 2: training or looking for a performance based benefit should not 163 00:08:10,600 --> 00:08:13,240 Speaker 2: be fasting. And that's mostly women. And if you look 164 00:08:13,280 --> 00:08:15,400 Speaker 2: at a lot of the research, unfortunately most of the 165 00:08:15,480 --> 00:08:17,840 Speaker 2: research is in men, and most of the research, if 166 00:08:17,840 --> 00:08:19,800 Speaker 2: it is in women, it's in a lot younger women, 167 00:08:19,880 --> 00:08:22,640 Speaker 2: because it's really hard to get research people who are 168 00:08:22,640 --> 00:08:25,280 Speaker 2: women who are going through pregnancy, who are postpartum. And 169 00:08:25,320 --> 00:08:27,760 Speaker 2: this is particularly she works a lot with athletes. She's saying, 170 00:08:27,800 --> 00:08:30,160 Speaker 2: a lot of these athletes, if they're in those childbearing 171 00:08:30,240 --> 00:08:32,360 Speaker 2: or hormonal years, you're not really going to pull them 172 00:08:32,360 --> 00:08:34,760 Speaker 2: into a research study. Most of that research is done 173 00:08:34,760 --> 00:08:37,319 Speaker 2: on men or a lot younger women. So she was 174 00:08:37,360 --> 00:08:40,000 Speaker 2: basically saying, if the goal is to perform, you need 175 00:08:40,040 --> 00:08:42,240 Speaker 2: to fuel regularly, and a lot of my clients I 176 00:08:42,240 --> 00:08:45,360 Speaker 2: don't recommend fasting for because they are exercising in the morning. 177 00:08:45,480 --> 00:08:47,640 Speaker 2: I'm certainly a morning exerciser. If I don't get my 178 00:08:47,679 --> 00:08:50,280 Speaker 2: session done in the morning, there's a ninety five percent 179 00:08:50,360 --> 00:08:51,720 Speaker 2: chance it's not going to happen for the rest of 180 00:08:51,720 --> 00:08:53,440 Speaker 2: the day. I just have to do it in the morning. 181 00:08:53,480 --> 00:08:55,000 Speaker 2: If not, the day just gets away from me. I 182 00:08:55,000 --> 00:08:58,040 Speaker 2: don't do it. I don't enjoy afternoon exercise. And having 183 00:08:58,120 --> 00:09:00,440 Speaker 2: said that, if the goal is to exercise or to train, 184 00:09:00,840 --> 00:09:04,280 Speaker 2: you want to be refueling your body and refueling your muscles, 185 00:09:04,280 --> 00:09:06,200 Speaker 2: and you can't do that if I'm going to exercise 186 00:09:06,240 --> 00:09:08,400 Speaker 2: at six am and then eat my first meal at midday, 187 00:09:08,440 --> 00:09:13,000 Speaker 2: you can't refuel and replenish your body effectively if you're fasting. 188 00:09:13,040 --> 00:09:15,440 Speaker 2: So from that perspective alone, I don't like most of 189 00:09:15,480 --> 00:09:19,160 Speaker 2: my ladies fasting because I want them to train, not exercise, 190 00:09:19,360 --> 00:09:21,559 Speaker 2: and I want them to get some performance based benefits 191 00:09:21,600 --> 00:09:24,240 Speaker 2: out of those sessions. Get stronger, get fitter, get faster, 192 00:09:24,360 --> 00:09:27,160 Speaker 2: build some lean muscle mass, And it's really difficult to 193 00:09:27,160 --> 00:09:29,280 Speaker 2: do that if you're fasting for half the day and 194 00:09:29,320 --> 00:09:31,199 Speaker 2: you're not eating proper meals. It's really hard to get 195 00:09:31,200 --> 00:09:33,640 Speaker 2: all of your required nutrition in just kind of two 196 00:09:33,640 --> 00:09:35,800 Speaker 2: three solid meals of the day if it's at back 197 00:09:35,880 --> 00:09:38,280 Speaker 2: ended eating. And we do know that larger meals at 198 00:09:38,360 --> 00:09:42,200 Speaker 2: nighttime can sometimes impact sleep, impact digestion, and there is 199 00:09:42,440 --> 00:09:45,400 Speaker 2: a little bit of research around that longevity and digestive 200 00:09:45,440 --> 00:09:48,160 Speaker 2: health that it's not even a huge fast, like sometimes 201 00:09:48,200 --> 00:09:51,640 Speaker 2: just extending the overnight fast twelve hours can be beneficial 202 00:09:51,679 --> 00:09:53,600 Speaker 2: as well. And I want to argue that most healthy 203 00:09:53,600 --> 00:09:56,760 Speaker 2: women should probably be having twelve hours between dinner and 204 00:09:56,880 --> 00:09:59,640 Speaker 2: lunch breakfast the next morning anyway, but most of us 205 00:09:59,679 --> 00:10:02,240 Speaker 2: are real, we're eating later at seven or eight at night. 206 00:10:02,400 --> 00:10:05,480 Speaker 2: Then we're snacking until maybe, I don't know, eight thirty nine, 207 00:10:05,559 --> 00:10:07,440 Speaker 2: we've had some dessert. Then we're waking up and we're 208 00:10:07,440 --> 00:10:10,760 Speaker 2: eating just because just because you know it's breakfast, we're eating, 209 00:10:10,880 --> 00:10:13,080 Speaker 2: or we think we should have something pre workout or 210 00:10:13,080 --> 00:10:15,400 Speaker 2: post work or et cetera. So there is a bit 211 00:10:15,440 --> 00:10:17,640 Speaker 2: of research around that kind of twelve hours. So your 212 00:10:17,720 --> 00:10:20,120 Speaker 2: last meal at six or seven o'clock, the next meal 213 00:10:20,160 --> 00:10:21,880 Speaker 2: of the morning shouldn't really be till sort of that 214 00:10:22,040 --> 00:10:24,840 Speaker 2: seven or eight o'clock to give your body that extended fast, 215 00:10:25,000 --> 00:10:28,960 Speaker 2: which may have some longevities, soular health benefits, gut heals, 216 00:10:28,960 --> 00:10:31,280 Speaker 2: digestive benefits as well, So it doesn't have to be 217 00:10:31,360 --> 00:10:34,880 Speaker 2: anything crazy. Twelve to fourteen hours maybe enough. But if 218 00:10:34,920 --> 00:10:38,720 Speaker 2: you are a female, particularly going through those perimenopausal years, 219 00:10:38,840 --> 00:10:41,640 Speaker 2: and particularly who is training pretty heavily, Like if you're 220 00:10:41,640 --> 00:10:43,480 Speaker 2: off to a yoga you're going to walk the dog, 221 00:10:43,920 --> 00:10:46,120 Speaker 2: you can fast. It's probably fine, But if you are 222 00:10:46,280 --> 00:10:49,720 Speaker 2: doing any form of strength or conditioning type or intense 223 00:10:49,840 --> 00:10:52,600 Speaker 2: kind of workout, you probably do want to feel a 224 00:10:52,600 --> 00:10:54,920 Speaker 2: little bit beforehand. Just a small amount of carbo protein 225 00:10:54,960 --> 00:10:57,120 Speaker 2: and then have a proper balanced breakfast when you finish 226 00:10:57,200 --> 00:10:59,920 Speaker 2: that workout, and then some new research coming through about that. 227 00:11:00,160 --> 00:11:02,760 Speaker 2: A lot of the exercise and hormonal experts such as 228 00:11:02,800 --> 00:11:06,280 Speaker 2: Stacy Simms, agree with that trend of thought as well true. 229 00:11:06,320 --> 00:11:08,840 Speaker 1: And I would also say that I would never tell 230 00:11:08,840 --> 00:11:11,200 Speaker 1: a client to not eat if they were hungry. So, 231 00:11:11,280 --> 00:11:14,360 Speaker 1: for example, just say you've got into a routine of 232 00:11:14,400 --> 00:11:16,280 Speaker 1: doing a longer fast once a week, so you thought, 233 00:11:16,360 --> 00:11:19,120 Speaker 1: right after a Saturday night dinner out or Sunday lunch, 234 00:11:19,320 --> 00:11:21,200 Speaker 1: I'm going to extend the fast because I've eaten a lot. 235 00:11:21,640 --> 00:11:23,600 Speaker 1: If my client was up at eight or nine o'clock 236 00:11:23,640 --> 00:11:26,640 Speaker 1: and starving, I wouldn't say don't eat and ignore that hunger. 237 00:11:26,920 --> 00:11:28,680 Speaker 1: So I think it can be a really useful tool 238 00:11:28,720 --> 00:11:30,920 Speaker 1: to get back in touch with hunger, particularly when we 239 00:11:31,000 --> 00:11:33,480 Speaker 1: do overeat at times and coming into the Christmas period 240 00:11:33,520 --> 00:11:36,960 Speaker 1: where there are celebrations and feasting, and you know, you 241 00:11:37,000 --> 00:11:38,280 Speaker 1: want to be able to go, and that's what we 242 00:11:38,320 --> 00:11:40,240 Speaker 1: work hard for to go and enjoy good food with 243 00:11:40,280 --> 00:11:43,320 Speaker 1: friends and family. We're certainly not encouraging people to not 244 00:11:43,440 --> 00:11:46,079 Speaker 1: ever indulge. That's not the message of the nutrition couch 245 00:11:46,520 --> 00:11:50,240 Speaker 1: More it's having strategies to support health and well being 246 00:11:50,280 --> 00:11:53,760 Speaker 1: and longevity even though we do have those eating occasions. 247 00:11:54,040 --> 00:11:56,040 Speaker 1: So I would say use it as an opportunity to 248 00:11:56,080 --> 00:11:59,040 Speaker 1: reset hunger when you have had heavier meals or celebration. 249 00:11:59,800 --> 00:12:01,720 Speaker 1: But if you then wake up and do a walk 250 00:12:01,760 --> 00:12:03,920 Speaker 1: on Sunday morning and are hungry by eight thirty, I 251 00:12:03,920 --> 00:12:07,040 Speaker 1: would say, definitely feel your body. I would never override 252 00:12:07,120 --> 00:12:09,280 Speaker 1: extreme hunger with fasting just to try and get a 253 00:12:09,280 --> 00:12:12,200 Speaker 1: metabolic benefit. So that's a sign your body is burning 254 00:12:12,200 --> 00:12:14,720 Speaker 1: your food well and you need nutrients, so ride off that. 255 00:12:14,880 --> 00:12:17,520 Speaker 1: And if anything, for most of us, it's ending the 256 00:12:17,559 --> 00:12:20,600 Speaker 1: eating occasion earlier most nights and making sure you're getting 257 00:12:20,640 --> 00:12:23,520 Speaker 1: that decent break without food, because that's where most of 258 00:12:23,600 --> 00:12:25,280 Speaker 1: us get a little bit wrong. We're happy to snack 259 00:12:25,360 --> 00:12:27,920 Speaker 1: until eight or nine ten at night and then wonder 260 00:12:27,920 --> 00:12:29,200 Speaker 1: why we're not hungry for breakfast. 261 00:12:29,640 --> 00:12:31,680 Speaker 2: Yeah, exactly, And I'm just sad to your point you 262 00:12:31,760 --> 00:12:34,760 Speaker 2: were saying, sometimes you get questions around like extended you know, 263 00:12:34,840 --> 00:12:37,040 Speaker 2: water fast, and these are multiple days. Like I follow 264 00:12:37,040 --> 00:12:39,040 Speaker 2: a big influencer at the moment. She's a mummy blogger 265 00:12:39,160 --> 00:12:41,240 Speaker 2: and she's trying to do a two three day extended 266 00:12:41,320 --> 00:12:43,880 Speaker 2: just water fast and if I'm being honest, I have 267 00:12:44,040 --> 00:12:46,640 Speaker 2: not seen enough research to support that. And when I 268 00:12:46,679 --> 00:12:49,320 Speaker 2: think when I look at someone's diet quality overall, there's 269 00:12:49,360 --> 00:12:51,839 Speaker 2: so many things that I would change first rather than 270 00:12:51,880 --> 00:12:54,080 Speaker 2: just putting them through like an extended water fast like 271 00:12:54,200 --> 00:12:56,880 Speaker 2: where most Australians are probably not eating enough vegetables, We're 272 00:12:56,880 --> 00:12:59,960 Speaker 2: not sleeping enough, we're scrolling too much, we're not training efficiently. 273 00:13:00,000 --> 00:13:02,439 Speaker 2: I'm not eating enough vegetables and not eating enough whole grains. 274 00:13:02,760 --> 00:13:04,720 Speaker 2: It's just there's so much wrong with the diet before 275 00:13:04,800 --> 00:13:07,520 Speaker 2: even adding something like that, which is pretty extreme into 276 00:13:07,559 --> 00:13:09,400 Speaker 2: the mix. And a lot of people are saying that, 277 00:13:09,440 --> 00:13:11,880 Speaker 2: you know there's XYSN benefits, but if I'm being honest, 278 00:13:11,920 --> 00:13:14,960 Speaker 2: I haven't actually seen the research papers to really support this, 279 00:13:15,280 --> 00:13:17,800 Speaker 2: And in particular, even if there are small papers, it 280 00:13:17,840 --> 00:13:19,960 Speaker 2: might be in animal based studies, but it's certainly not 281 00:13:20,040 --> 00:13:23,280 Speaker 2: in hormonal females within that thirty forty fifty year age group. 282 00:13:23,400 --> 00:13:26,240 Speaker 2: So the extended fasting, particularly water fasting, is a hard 283 00:13:26,320 --> 00:13:28,560 Speaker 2: no from me. As I said, I've had clients that 284 00:13:28,679 --> 00:13:30,960 Speaker 2: enjoy fasting, that don't mind it, but it's often a 285 00:13:31,000 --> 00:13:32,520 Speaker 2: few days a week or off the back of a 286 00:13:32,520 --> 00:13:34,960 Speaker 2: heavier weekend. It's not seven days a week. It's not 287 00:13:35,000 --> 00:13:37,400 Speaker 2: something they actually do long term. So I'm not a 288 00:13:37,480 --> 00:13:38,840 Speaker 2: huge yeah fanomt. 289 00:13:39,000 --> 00:13:41,079 Speaker 1: I'll be very surprised if we ever see that research 290 00:13:41,160 --> 00:13:43,240 Speaker 1: because I think it's that whole idea that you're being 291 00:13:43,320 --> 00:13:45,679 Speaker 1: virtuous if you do it. But to me, there's not 292 00:13:45,760 --> 00:13:48,280 Speaker 1: any evidence for just having water. But what I was 293 00:13:48,320 --> 00:13:50,959 Speaker 1: going to also say is that if for any of 294 00:13:51,040 --> 00:13:55,160 Speaker 1: one listening who has stomach problems constipation gas, one of 295 00:13:55,200 --> 00:13:56,599 Speaker 1: the worst things you can do for that is not 296 00:13:56,640 --> 00:13:58,760 Speaker 1: eat in the morning, because that's one where we tend 297 00:13:58,760 --> 00:14:01,319 Speaker 1: to get our fiber rich food, whole grain bread, cereal, 298 00:14:01,520 --> 00:14:05,040 Speaker 1: which gets the gut going, and because of circadian rhythm programming, 299 00:14:05,080 --> 00:14:07,720 Speaker 1: our digestive system is programmed to process food in the day. 300 00:14:08,040 --> 00:14:10,560 Speaker 1: So if you're one of the many females listening who 301 00:14:10,600 --> 00:14:13,720 Speaker 1: have tummy problems and you feel constipation bloating, don't go 302 00:14:13,720 --> 00:14:15,960 Speaker 1: to the bathroom. Is regularly one of the worst things 303 00:14:16,000 --> 00:14:18,520 Speaker 1: you can do is delay that first meal because naturally 304 00:14:18,800 --> 00:14:22,040 Speaker 1: it will impact metabolism and also your dietary fiber intake, 305 00:14:22,440 --> 00:14:25,400 Speaker 1: which leads, of course to our second point of chat 306 00:14:25,440 --> 00:14:28,880 Speaker 1: today which is all about constipation, and I bring to 307 00:14:28,920 --> 00:14:32,240 Speaker 1: the chair our leading expert in gut health, Le Edward. 308 00:14:33,000 --> 00:14:34,240 Speaker 1: Take the floor, Thank you very much. 309 00:14:34,280 --> 00:14:36,360 Speaker 2: I'll take it away. So there's been a lot of 310 00:14:36,360 --> 00:14:39,880 Speaker 2: media coverage around these new constipation guidelines from the BDA. 311 00:14:40,040 --> 00:14:42,520 Speaker 2: So for anyone who's listening who doesn't know what that is, 312 00:14:42,560 --> 00:14:46,120 Speaker 2: it's the British Dietetic Association and a couple of about 313 00:14:46,120 --> 00:14:48,359 Speaker 2: a month ago or so, they published these new guidelines 314 00:14:48,400 --> 00:14:51,480 Speaker 2: on chronic long term constipation and it's had a lot 315 00:14:51,520 --> 00:14:54,640 Speaker 2: of media press around it because one thing in particular, 316 00:14:54,680 --> 00:14:57,000 Speaker 2: which we'll go into admit it is QII frits, which 317 00:14:57,000 --> 00:14:59,400 Speaker 2: have been trending quite a lot, and i'd probably say 318 00:14:59,520 --> 00:15:01,680 Speaker 2: a good s. Twelve months ago we saw some new 319 00:15:01,720 --> 00:15:04,640 Speaker 2: research around Kiu fruits and constipation and there was a 320 00:15:04,680 --> 00:15:07,240 Speaker 2: big trend on Instagram Everyone's eating their Kiwi fruits and 321 00:15:07,240 --> 00:15:09,080 Speaker 2: I've seen it drop off a little bit lately. But 322 00:15:09,160 --> 00:15:11,560 Speaker 2: I find it very interesting that these have actually been 323 00:15:11,600 --> 00:15:15,680 Speaker 2: written into to my knowledge, the first clinical guidelines that 324 00:15:15,760 --> 00:15:19,080 Speaker 2: actually specifically say qi fruit, not just you know, fruit 325 00:15:19,200 --> 00:15:22,120 Speaker 2: or fiber. So it's really really interesting and it marks 326 00:15:22,120 --> 00:15:26,240 Speaker 2: a bit of a shift, particularly in guidelines. They're very conservative, 327 00:15:26,320 --> 00:15:28,880 Speaker 2: as they need to be because they're making recommendations for 328 00:15:28,920 --> 00:15:32,240 Speaker 2: the general population. They don't really ever recommend supplements or 329 00:15:32,240 --> 00:15:36,040 Speaker 2: really specific things. So these guidelines are kind of they're 330 00:15:36,160 --> 00:15:38,800 Speaker 2: very revolutionary, you know, They're very good and I was 331 00:15:38,800 --> 00:15:41,800 Speaker 2: certainly I was really enjoying reading through them because it 332 00:15:41,840 --> 00:15:44,520 Speaker 2: really had specific things that people could do if they 333 00:15:44,560 --> 00:15:47,600 Speaker 2: were someone that suffered from chronic constipation. So what the 334 00:15:47,600 --> 00:15:51,200 Speaker 2: guidelines looked at. The researchers examined I think seventy five 335 00:15:51,280 --> 00:15:54,680 Speaker 2: clinical trials to come up with some recommendations around foods 336 00:15:54,720 --> 00:15:58,520 Speaker 2: and drinks and supplements that people with chronic constipation could 337 00:15:58,640 --> 00:16:01,280 Speaker 2: use to helpfully hope them help them out. Now, I 338 00:16:01,360 --> 00:16:03,600 Speaker 2: must say that some of the quality of these trials 339 00:16:03,640 --> 00:16:06,040 Speaker 2: weren't great, Like the quality of the seventy five clinical 340 00:16:06,080 --> 00:16:08,800 Speaker 2: trials varied quite a lot. So basically what they did 341 00:16:08,920 --> 00:16:11,480 Speaker 2: is they just came up with a consensus based on 342 00:16:11,520 --> 00:16:15,440 Speaker 2: the quality of the data. So what the guidelines currently recommend. 343 00:16:15,480 --> 00:16:18,480 Speaker 2: These new guidelines for chronic constipation in adults, One of 344 00:16:18,480 --> 00:16:21,680 Speaker 2: the first recommendations was to eat two to three Kiwi 345 00:16:21,680 --> 00:16:24,680 Speaker 2: fruits per day for at least four weeks. You could 346 00:16:24,720 --> 00:16:27,440 Speaker 2: choose either the green or gold varieties. You could eat 347 00:16:27,440 --> 00:16:30,440 Speaker 2: the skin if you're into that furry qwi skin. If 348 00:16:30,440 --> 00:16:32,360 Speaker 2: you didn't, you were still going to get some benefit 349 00:16:32,400 --> 00:16:34,920 Speaker 2: from it anyway, but you would probably get more benefit 350 00:16:35,000 --> 00:16:36,600 Speaker 2: if you were to eat the skin as well. So 351 00:16:37,040 --> 00:16:40,360 Speaker 2: do what you want with that, because why they recommend 352 00:16:40,440 --> 00:16:43,000 Speaker 2: quu fruit besides the fiber in it, The type of 353 00:16:43,040 --> 00:16:46,280 Speaker 2: fiber in kufruit swells like the water, so it helps 354 00:16:46,280 --> 00:16:49,080 Speaker 2: to kind of soften the stools, and it may stimulate 355 00:16:49,080 --> 00:16:51,160 Speaker 2: things like mucus production and the gut, which can help 356 00:16:51,200 --> 00:16:54,440 Speaker 2: to soften stools, which is obviously really helpful in chronic constipation. 357 00:16:54,760 --> 00:16:58,360 Speaker 2: And kiwifruit also contains a really special enzyme called actinidin, 358 00:16:58,680 --> 00:17:01,880 Speaker 2: and that enzyme also helps to simulate the gut as well, 359 00:17:01,920 --> 00:17:05,440 Speaker 2: so again being quite beneficial for constipation. Now, the other 360 00:17:05,480 --> 00:17:07,840 Speaker 2: one that I find was really important was they also 361 00:17:07,960 --> 00:17:12,600 Speaker 2: recommended mineral rich water, so water with a higher concentration 362 00:17:12,680 --> 00:17:16,159 Speaker 2: of magnesium and sulfate, because that appeared to soften the 363 00:17:16,200 --> 00:17:18,840 Speaker 2: stool and of course help with that increased bower frequency. 364 00:17:19,040 --> 00:17:21,320 Speaker 2: So what they wanted people drinking was about half a 365 00:17:21,400 --> 00:17:23,960 Speaker 2: liter up to one and a half liters of mineral 366 00:17:24,040 --> 00:17:27,199 Speaker 2: rich water two to six weeks. Basically, so a lot 367 00:17:27,280 --> 00:17:29,240 Speaker 2: of these recommendations, they were saying you had to do 368 00:17:29,280 --> 00:17:32,840 Speaker 2: it pretty consistently, ie daily for at least four weeks, 369 00:17:32,880 --> 00:17:35,920 Speaker 2: if not eight weeks. The third one, which we love, 370 00:17:36,000 --> 00:17:39,040 Speaker 2: Zuzi because where massive fans of magnesium, was to consider 371 00:17:39,119 --> 00:17:43,919 Speaker 2: a magnesium oxidize supplement. I don't like magnesium oxide as 372 00:17:44,200 --> 00:17:47,919 Speaker 2: a form of magnesium. I much prefer magnesium citrate for 373 00:17:48,119 --> 00:17:51,760 Speaker 2: chronic constipation. So they're saying, consider a magnesium supplement about 374 00:17:51,760 --> 00:17:53,680 Speaker 2: one and a half grams a day for at least 375 00:17:53,720 --> 00:17:56,920 Speaker 2: four weeks under medical supervision is really important. You should 376 00:17:56,960 --> 00:18:00,960 Speaker 2: never just randomly take any supplements without first consulting healthcare professional, 377 00:18:01,520 --> 00:18:04,040 Speaker 2: and magnesium sulfments have been shown to be really effective 378 00:18:04,040 --> 00:18:07,080 Speaker 2: in terms of increasing stool frequency and helping to soften 379 00:18:07,119 --> 00:18:10,280 Speaker 2: the stool as well. Then the fourth guideline they recommended, 380 00:18:10,320 --> 00:18:12,520 Speaker 2: which I found so random. 381 00:18:12,680 --> 00:18:15,000 Speaker 1: This is the most ridiculous thing I've ever read in 382 00:18:15,000 --> 00:18:15,560 Speaker 1: my life. 383 00:18:15,960 --> 00:18:19,280 Speaker 2: The last one, wait for this was eating rye bread, 384 00:18:19,280 --> 00:18:20,920 Speaker 2: which I was like, okay, that kind of makes sense, 385 00:18:21,000 --> 00:18:23,159 Speaker 2: Like swap your white bread to rye bread. Guess how 386 00:18:23,200 --> 00:18:25,199 Speaker 2: many pieces a day? Susie. 387 00:18:25,560 --> 00:18:26,440 Speaker 1: I know, I just read it. 388 00:18:26,640 --> 00:18:32,160 Speaker 2: Six eight slices a day, six two slices for three weeks. 389 00:18:32,400 --> 00:18:34,960 Speaker 2: He was eating eight slices of rye bread every single 390 00:18:35,000 --> 00:18:35,760 Speaker 2: day for three weeks. 391 00:18:35,800 --> 00:18:38,199 Speaker 1: So that one last time, I like, hmmm, you go 392 00:18:38,240 --> 00:18:40,119 Speaker 1: to because you explode. That's right. 393 00:18:40,760 --> 00:18:43,520 Speaker 2: Anyway, the magnesium is particular board QUI fruits on board 394 00:18:43,520 --> 00:18:46,000 Speaker 2: mineral which water yep can do rye bread. I'm gonna 395 00:18:46,040 --> 00:18:48,560 Speaker 2: park that one over there. If you typically will have 396 00:18:48,640 --> 00:18:51,240 Speaker 2: a couple of slices of bread for breakfast, maybe replies 397 00:18:51,320 --> 00:18:53,600 Speaker 2: that with some rye, just a dense whole grain bread. 398 00:18:53,640 --> 00:18:55,280 Speaker 2: I think it's going to do you the same benefit. 399 00:18:55,520 --> 00:18:57,600 Speaker 2: But six to eight slices of rye bread like no 400 00:18:57,680 --> 00:18:59,679 Speaker 2: wonder dieticians get a bad about. But the only thing 401 00:18:59,720 --> 00:19:01,040 Speaker 2: I can say, like you. 402 00:19:01,000 --> 00:19:04,480 Speaker 1: Know, researchers that is research is not being practical, just 403 00:19:04,720 --> 00:19:07,520 Speaker 1: about what people are. So it's not pretty light. You know, 404 00:19:07,560 --> 00:19:09,639 Speaker 1: it's actually really hard to even find rye bread. 405 00:19:09,880 --> 00:19:12,000 Speaker 2: Yeah, you can get a potal and a ryce old 406 00:19:12,080 --> 00:19:15,639 Speaker 2: if you got a nice market or fourteen dollars, not exactly. 407 00:19:15,640 --> 00:19:17,040 Speaker 2: And if you're eating six or eights lasses a day, 408 00:19:17,040 --> 00:19:19,160 Speaker 2: you're gonna need like four lobes a week. It's the other. 409 00:19:19,000 --> 00:19:20,960 Speaker 1: Problem, and you were so enormous. 410 00:19:21,960 --> 00:19:25,080 Speaker 2: So that was the four recommendations in the guidelines. Take 411 00:19:25,119 --> 00:19:27,960 Speaker 2: it as you will. Now. What has changed I also 412 00:19:28,040 --> 00:19:33,400 Speaker 2: found quite interesting was that traditionally, dieticians and researching guidelines 413 00:19:33,440 --> 00:19:36,200 Speaker 2: has always recommended a really high fiber diet, and that 414 00:19:36,240 --> 00:19:39,200 Speaker 2: basically means twenty five to thirty grams plus of fiber 415 00:19:39,240 --> 00:19:42,080 Speaker 2: a day. Now, the researcher basically saying, out of those 416 00:19:42,160 --> 00:19:45,399 Speaker 2: seventy five clinical trials that they looked through, they only 417 00:19:45,480 --> 00:19:48,960 Speaker 2: found one that showed a benefit of a really high 418 00:19:48,960 --> 00:19:52,040 Speaker 2: fiber diet. So they weren't recommending don't eat fiber, but 419 00:19:52,080 --> 00:19:54,919 Speaker 2: they were basically just saying, we don't actually recommend a 420 00:19:54,960 --> 00:19:58,399 Speaker 2: really high fiber diet for constipation anymore. Because I've certainly 421 00:19:58,400 --> 00:20:00,000 Speaker 2: had clients who have been eating up with a thirty 422 00:20:00,080 --> 00:20:03,240 Speaker 2: five forty grams of fiber and they still have terrible constipation. 423 00:20:03,600 --> 00:20:06,240 Speaker 2: And once we've started adding in a few things like supplements, 424 00:20:06,280 --> 00:20:09,359 Speaker 2: a few diet tweaks without worrying about the overall fiber load, 425 00:20:09,640 --> 00:20:12,560 Speaker 2: that has actually really helped their chronic constipation resolve far 426 00:20:12,640 --> 00:20:14,280 Speaker 2: more than just eating more and more and more and 427 00:20:14,280 --> 00:20:17,480 Speaker 2: more fiber, because we do know that when you're chronically constipated, 428 00:20:17,560 --> 00:20:19,840 Speaker 2: things aren't moving through properly. You get a lot more 429 00:20:20,119 --> 00:20:22,320 Speaker 2: blocked up, a lot more blowed to a lot more gassy. 430 00:20:22,480 --> 00:20:24,520 Speaker 2: If you just keep adding more fiber on top of 431 00:20:24,560 --> 00:20:27,520 Speaker 2: that and things aren't moving through, you're just compounding the issue. 432 00:20:27,600 --> 00:20:30,639 Speaker 2: So that was one really important point that had changed 433 00:20:30,720 --> 00:20:34,240 Speaker 2: in the clinical guidelines was that they don't recommend a 434 00:20:34,280 --> 00:20:38,000 Speaker 2: super high fiber diet anymore. They just emphasized basically whole 435 00:20:38,040 --> 00:20:40,399 Speaker 2: foods and then also the things I mentioned before, the 436 00:20:40,440 --> 00:20:43,280 Speaker 2: kili fruit, the magnese in supplements, the ridiculous amount of 437 00:20:43,359 --> 00:20:46,520 Speaker 2: rye bread, and the mineral rich water as well. So 438 00:20:46,800 --> 00:20:49,879 Speaker 2: just really really interesting that this is, to my knowledge, 439 00:20:49,880 --> 00:20:52,760 Speaker 2: the first guidelines that have really been specific around an 440 00:20:52,880 --> 00:20:55,960 Speaker 2: exact type of food and also an exact type of supplement, 441 00:20:55,960 --> 00:20:59,240 Speaker 2: because I haven't seen that before in clinical guidelines, have you, SUSI. 442 00:21:00,000 --> 00:21:02,560 Speaker 1: Certainly a little bit random, because I also know that 443 00:21:02,600 --> 00:21:06,159 Speaker 1: it's very unusual to be highlighting one specific food like 444 00:21:06,240 --> 00:21:09,000 Speaker 1: a kiwi. Now, yes, there's a small amount of evidence 445 00:21:09,040 --> 00:21:12,040 Speaker 1: for kiwi, but it's not it's fairly new. So I 446 00:21:12,080 --> 00:21:13,919 Speaker 1: feel like this is trying to you know, fit in 447 00:21:13,960 --> 00:21:18,200 Speaker 1: with the zone of modern nutrition advice more than anything, 448 00:21:18,240 --> 00:21:21,240 Speaker 1: because you know, I also think that recom saying or 449 00:21:21,280 --> 00:21:24,400 Speaker 1: not super high fiber, like that's a confusing message in itself, 450 00:21:24,480 --> 00:21:27,040 Speaker 1: like there are other benefits for digestive health to have 451 00:21:27,080 --> 00:21:29,520 Speaker 1: a high fiber diet. So yeah, I think it was 452 00:21:29,600 --> 00:21:32,640 Speaker 1: really novel and interesting. I think it's certainly worth listeners 453 00:21:32,600 --> 00:21:35,520 Speaker 1: who have trouble with their tummy trying the Kiwi fruit, 454 00:21:35,840 --> 00:21:39,240 Speaker 1: trying the magnesium. You know, when we formulated our magnesium restore, 455 00:21:39,600 --> 00:21:42,040 Speaker 1: one of the key things was not only to aid sleep, 456 00:21:42,320 --> 00:21:45,720 Speaker 1: but also to support digestive health because people do find 457 00:21:45,760 --> 00:21:47,640 Speaker 1: that it helps them go to the bathroom each day. 458 00:21:47,720 --> 00:21:50,960 Speaker 1: So I think these are quite natural solutions for things 459 00:21:51,080 --> 00:21:53,680 Speaker 1: rather than just going super high with the fiber. And yeah, 460 00:21:53,720 --> 00:21:55,359 Speaker 1: the only one I'm like you that I think, come on, 461 00:21:55,480 --> 00:21:58,159 Speaker 1: the rye bred's obscure and six to eight day is 462 00:21:58,240 --> 00:22:01,719 Speaker 1: hardly feasible, So yeah, but definitely worth a try. And 463 00:22:01,760 --> 00:22:03,840 Speaker 1: I know myself with my clients, there areas that I'll 464 00:22:03,880 --> 00:22:06,480 Speaker 1: try with first for digestive health. And yeah, just like 465 00:22:06,520 --> 00:22:08,080 Speaker 1: to be on the cutting edge of what's going on 466 00:22:08,160 --> 00:22:09,120 Speaker 1: nutritionally out there. 467 00:22:09,200 --> 00:22:11,520 Speaker 2: So I will say quickly though, I have had quite 468 00:22:11,520 --> 00:22:13,760 Speaker 2: a few clients who have taken kiwi and they have found. 469 00:22:13,520 --> 00:22:14,680 Speaker 1: It to be very effective. 470 00:22:14,720 --> 00:22:16,280 Speaker 2: So I do think that that is worth a trial, 471 00:22:16,320 --> 00:22:19,040 Speaker 2: and it's probably a really easy thing to do for 472 00:22:19,080 --> 00:22:21,280 Speaker 2: a lot of people. They're not they're not the cheapest 473 00:22:21,320 --> 00:22:23,280 Speaker 2: type of fruit, and a lot of people don't like 474 00:22:23,280 --> 00:22:24,960 Speaker 2: the furry skin. But I have had a lot of 475 00:22:25,000 --> 00:22:26,919 Speaker 2: clients who have found it to be quite effective, but 476 00:22:26,960 --> 00:22:28,879 Speaker 2: they have sort of stayed on that longer term, like 477 00:22:28,880 --> 00:22:31,040 Speaker 2: they've been taking two key with fruit a day, you know, 478 00:22:31,160 --> 00:22:33,320 Speaker 2: for months on and kind of things. So it is 479 00:22:33,359 --> 00:22:36,240 Speaker 2: again that consistency that matters. You can't just take it, 480 00:22:36,320 --> 00:22:38,480 Speaker 2: you know, three days in a row and then not 481 00:22:38,520 --> 00:22:40,320 Speaker 2: take it for three months and help that it resolves 482 00:22:40,320 --> 00:22:42,640 Speaker 2: your chronic constipation. It really is a bad consistency. 483 00:22:42,960 --> 00:22:44,720 Speaker 1: And the trouble with that now is they're out going 484 00:22:44,760 --> 00:22:48,400 Speaker 1: out of season, so they do become relatively expensive. Personally. 485 00:22:48,440 --> 00:22:51,120 Speaker 1: I will also try with clients just a really good 486 00:22:51,240 --> 00:22:54,119 Speaker 1: cereal regularly, so whether it's an all brand or a 487 00:22:54,200 --> 00:22:56,560 Speaker 1: multi grain week because it's got the mix. Particularly I 488 00:22:56,640 --> 00:22:58,840 Speaker 1: like the multi grain. They've got the soluble fiber at 489 00:22:58,840 --> 00:23:01,160 Speaker 1: really high levels or in the case of all brand, 490 00:23:01,160 --> 00:23:03,720 Speaker 1: the wheat fiber, and also relatively inexpensive because some of 491 00:23:03,760 --> 00:23:06,159 Speaker 1: the supplements really start to get up there in prices 492 00:23:06,160 --> 00:23:09,360 Speaker 1: if you're trying specific constipation ones, but food first and 493 00:23:09,400 --> 00:23:11,280 Speaker 1: with the gut it always works, tends to work best 494 00:23:11,280 --> 00:23:14,200 Speaker 1: if you give nutrients as a synergistic effect of those. 495 00:23:14,280 --> 00:23:17,359 Speaker 1: So there's some things that our listeners can try. All right, 496 00:23:17,440 --> 00:23:19,720 Speaker 1: the am Welet's party season, we've been plattering it up 497 00:23:19,840 --> 00:23:22,119 Speaker 1: and long term listeners of the podcast will know that 498 00:23:22,200 --> 00:23:24,679 Speaker 1: Leanne and I were devastated and mourned for quite some 499 00:23:24,760 --> 00:23:28,240 Speaker 1: time when our capsicum dip or our vegetable dip disappeared 500 00:23:28,240 --> 00:23:30,879 Speaker 1: from Audi and Coals. It really changed the nature of 501 00:23:30,880 --> 00:23:32,600 Speaker 1: our platters for quite some time, and there was a 502 00:23:32,640 --> 00:23:36,000 Speaker 1: morning period. Now someone suggested we try eggplant dip and 503 00:23:36,040 --> 00:23:38,879 Speaker 1: we were just like, that is not the same, Yeah, horrified, 504 00:23:39,520 --> 00:23:43,400 Speaker 1: But I found something that's pretty good, Leanne, And this 505 00:23:43,440 --> 00:23:47,360 Speaker 1: does feature in our newly released Nutrition Couch Product Guide. 506 00:23:47,600 --> 00:23:49,840 Speaker 1: But we've come to back to our friends at Yumi's 507 00:23:49,880 --> 00:23:53,960 Speaker 1: who were the original manufacturers of the Mediterranean vegetable dip, 508 00:23:54,480 --> 00:23:57,280 Speaker 1: So maybe they have listened to us Lam because this 509 00:23:57,440 --> 00:24:03,399 Speaker 1: Yumi's capsicum and roasted cashew is pretty strong nutritionally, and 510 00:24:03,760 --> 00:24:05,760 Speaker 1: it's as close as I can get to that in 511 00:24:05,840 --> 00:24:08,439 Speaker 1: terms of fat content, because the biggest issue generally with 512 00:24:08,480 --> 00:24:11,399 Speaker 1: commercial dips is that the majority of them have a 513 00:24:11,440 --> 00:24:14,880 Speaker 1: base of cream, cheese or oil, and hence are very 514 00:24:14,960 --> 00:24:17,040 Speaker 1: very high in fat, not the right types of fat 515 00:24:17,040 --> 00:24:19,840 Speaker 1: for anyone who is always on the seed oil bandwagon. 516 00:24:20,119 --> 00:24:22,719 Speaker 1: Certainly dips can be very rich source of that. And 517 00:24:22,760 --> 00:24:24,800 Speaker 1: then if you have dips that are more vegetable, they 518 00:24:24,800 --> 00:24:27,479 Speaker 1: don't always taste amazing, you know, like they're pretty bland, 519 00:24:27,680 --> 00:24:29,080 Speaker 1: or you know, you've got to have stuff you like 520 00:24:29,160 --> 00:24:31,480 Speaker 1: to eat as well. So this Yumis dip which is 521 00:24:31,520 --> 00:24:35,920 Speaker 1: available at Coals and wool Worths. In Wolworst it's comes 522 00:24:35,920 --> 00:24:37,520 Speaker 1: in the little three pack which I like for push 523 00:24:37,600 --> 00:24:42,359 Speaker 1: and control or at Coals. Now, in some cases dips 524 00:24:42,440 --> 00:24:46,359 Speaker 1: are the same across brands or no name brands. So 525 00:24:46,440 --> 00:24:50,040 Speaker 1: for example, it's entirely possible that Yumis will be manufacturing 526 00:24:50,080 --> 00:24:52,360 Speaker 1: for someone like Coals or Woolies, and so the Coals 527 00:24:52,760 --> 00:24:55,280 Speaker 1: roast capsicum dip may be the same. That is not 528 00:24:55,400 --> 00:24:57,880 Speaker 1: the case in this instance. I checked the Coals roast 529 00:24:57,920 --> 00:25:00,480 Speaker 1: caps can dip, which is cheaper. I think the first 530 00:25:00,560 --> 00:25:03,000 Speaker 1: ingredient was cream cheese, so not the same. So you 531 00:25:03,040 --> 00:25:05,159 Speaker 1: are paying a bit more for a brand like UMIs, 532 00:25:05,200 --> 00:25:08,480 Speaker 1: but in this case getting a better quality product. I'll 533 00:25:08,480 --> 00:25:10,320 Speaker 1: read the ingredients first, actually, because I think that gives 534 00:25:10,320 --> 00:25:13,920 Speaker 1: a better perspective. The first ingredient Land is red capsic 535 00:25:13,920 --> 00:25:16,439 Speaker 1: and thirty nine percent, so straight away, if you've got 536 00:25:16,480 --> 00:25:18,440 Speaker 1: to dip with a vegetable base, you're on the right track. 537 00:25:18,800 --> 00:25:22,840 Speaker 1: Followed by potato, canola oil twelve percent cashew. Now that's 538 00:25:22,840 --> 00:25:24,880 Speaker 1: a very high percentage of cashew, and if you've got 539 00:25:24,880 --> 00:25:27,359 Speaker 1: CASHU allergies like Land does, you can't have it. But 540 00:25:27,600 --> 00:25:31,040 Speaker 1: it's actually a very high level of cashew or nut product. 541 00:25:31,040 --> 00:25:34,879 Speaker 1: To improve the nitiational profile, onion, salt, egg, garlic, food acids, 542 00:25:34,920 --> 00:25:37,600 Speaker 1: which is a very innocent ingredient, bazil, a little bit 543 00:25:37,600 --> 00:25:40,200 Speaker 1: of sugar, tiny amount i'd say, chili pepper, and one 544 00:25:40,240 --> 00:25:42,640 Speaker 1: preservative to stop it going bad, as well as mustard. 545 00:25:43,000 --> 00:25:45,160 Speaker 1: That is about as clean an ingredient list as you'll 546 00:25:45,160 --> 00:25:49,439 Speaker 1: get apart from being pure avocado. So I'll read the 547 00:25:49,480 --> 00:25:53,040 Speaker 1: per hundred. Now, perserve is hard because the serving size 548 00:25:53,080 --> 00:25:55,320 Speaker 1: I think is twenty grams. Let's be honest, no one's 549 00:25:55,320 --> 00:25:58,439 Speaker 1: eating twenty grams of deer. But per hundred grams it's 550 00:25:58,440 --> 00:26:01,720 Speaker 1: four point one grams of protein, twenty one grams of carbohydrate, 551 00:26:02,200 --> 00:26:06,280 Speaker 1: just over two hundred calories, so pretty good. Al sorry, Yeah, 552 00:26:06,440 --> 00:26:09,040 Speaker 1: two hundred calories and nine hundred and thirty two kilodels 553 00:26:09,560 --> 00:26:12,880 Speaker 1: very low saturated fatly and only one point one grams, 554 00:26:12,920 --> 00:26:15,680 Speaker 1: which is which is a good thing. Whereas the cream 555 00:26:15,800 --> 00:26:17,960 Speaker 1: cheese dips will be higher in fat and high and 556 00:26:18,000 --> 00:26:21,560 Speaker 1: saturated fat and then only thirteen point six grams of 557 00:26:21,640 --> 00:26:25,200 Speaker 1: fat per hundred so over that ten percent but pretty low. 558 00:26:25,680 --> 00:26:28,560 Speaker 1: Most commercial dips are twenty thirty even up to fifty 559 00:26:28,560 --> 00:26:31,919 Speaker 1: percent fat for the pesto type dips. So to me, 560 00:26:32,440 --> 00:26:35,280 Speaker 1: this is a very good product. If you can stick 561 00:26:35,320 --> 00:26:38,439 Speaker 1: to a tablespoon or two, you're really looking at at 562 00:26:38,520 --> 00:26:42,240 Speaker 1: less than one hundred calories, quite insignificant, very little fat. 563 00:26:42,880 --> 00:26:45,399 Speaker 1: You're getting some whole food. It tastes good. That's the 564 00:26:45,440 --> 00:26:47,840 Speaker 1: other thing, because I think in the recent weeksly and 565 00:26:47,920 --> 00:26:50,120 Speaker 1: we've been a bit guilty of recommending products we hadn't 566 00:26:50,160 --> 00:26:53,240 Speaker 1: necessarily tried, and we got some very strong feedback it 567 00:26:53,280 --> 00:26:55,879 Speaker 1: wasn't great. A couple of products. I've tried this and 568 00:26:56,000 --> 00:26:58,400 Speaker 1: always included on my platters now and I can say, 569 00:26:58,400 --> 00:27:00,600 Speaker 1: and I've had it with you as well, it's it's 570 00:27:00,640 --> 00:27:03,160 Speaker 1: a really good one, So top marks from us. I'm 571 00:27:03,160 --> 00:27:06,080 Speaker 1: giving it four out of five and it's a good 572 00:27:06,119 --> 00:27:09,119 Speaker 1: addition to your party platters this summer holidays. 573 00:27:09,520 --> 00:27:11,399 Speaker 2: I will say that tastes is a personal preference though, 574 00:27:11,440 --> 00:27:13,040 Speaker 2: because we've had a few people being like, oh, I 575 00:27:13,040 --> 00:27:14,879 Speaker 2: didn't like that fetter, Oh I didn't like that soup. 576 00:27:15,280 --> 00:27:17,040 Speaker 2: You didn't like it, but we did like I love 577 00:27:17,080 --> 00:27:19,119 Speaker 2: that soup. I have it regularly, whereas you know, one 578 00:27:19,160 --> 00:27:21,119 Speaker 2: or two people write in and say, oh, that wasn't nice. 579 00:27:21,200 --> 00:27:24,240 Speaker 2: Taste is a very personal preference. The heins was the 580 00:27:24,320 --> 00:27:27,479 Speaker 2: green Heinz one really strong products. 581 00:27:27,480 --> 00:27:29,120 Speaker 1: So she said, yeah, I like that all the time. 582 00:27:29,160 --> 00:27:31,840 Speaker 2: But again, we all have different, you know, different taste palts. 583 00:27:31,840 --> 00:27:35,000 Speaker 2: So what one might like, someone else might not. That's fine, 584 00:27:35,280 --> 00:27:36,680 Speaker 2: But yeah, I like this as well. I bought it 585 00:27:36,680 --> 00:27:38,720 Speaker 2: by accident once. I think a friend brought it over 586 00:27:38,760 --> 00:27:41,320 Speaker 2: and Mia has a very severe cashew not allergy, so 587 00:27:41,480 --> 00:27:42,919 Speaker 2: me and my friend hit in the kitchen eating it. 588 00:27:42,920 --> 00:27:44,560 Speaker 2: And the kids were playing, and then I haven't been 589 00:27:44,560 --> 00:27:46,480 Speaker 2: able to buy it since, but it was very tasty 590 00:27:46,880 --> 00:27:48,680 Speaker 2: and I would definitely recommend it. It's gooden free and 591 00:27:48,720 --> 00:27:51,040 Speaker 2: dairy free as well for all of our non nut 592 00:27:51,240 --> 00:27:54,000 Speaker 2: allergy listeners. And the other thing is when you were 593 00:27:54,040 --> 00:27:56,560 Speaker 2: reading out the nutritional sushi that was per one hundred grams, 594 00:27:56,640 --> 00:27:59,640 Speaker 2: that's half a tub. Like I probably wouldn't eat half 595 00:27:59,640 --> 00:28:01,359 Speaker 2: a tub of dip amari to quarter or you know, 596 00:28:01,400 --> 00:28:03,840 Speaker 2: two three tablespoons, but that's a lot. Half a tub 597 00:28:03,880 --> 00:28:05,920 Speaker 2: of dip is a lot. And so they've really strong 598 00:28:06,000 --> 00:28:08,880 Speaker 2: nutritionals for half that half that amount, and I think 599 00:28:08,920 --> 00:28:10,240 Speaker 2: a lot of people that it's on a platter you 600 00:28:10,280 --> 00:28:12,800 Speaker 2: would eat far less of that. You've also got your majistics, 601 00:28:12,840 --> 00:28:14,840 Speaker 2: your crack as, your cheese, et cetera. So I think 602 00:28:14,880 --> 00:28:17,119 Speaker 2: it's a really strong product nutrition lyne. I really like 603 00:28:17,240 --> 00:28:20,439 Speaker 2: UMIs as a brand overall. I think the ingredients in 604 00:28:20,480 --> 00:28:22,480 Speaker 2: most of their depths are really really solid. So I 605 00:28:22,520 --> 00:28:24,399 Speaker 2: think if you're in the dip section of they're on sale, 606 00:28:24,560 --> 00:28:27,000 Speaker 2: you can't go too wrong with the majority of their brand. 607 00:28:27,359 --> 00:28:29,440 Speaker 1: Yeah, very good. I believe they've been bought by honests, 608 00:28:29,560 --> 00:28:34,040 Speaker 1: but remain a fairly strong company internally to date. What 609 00:28:34,080 --> 00:28:35,520 Speaker 1: I was going to say about platter is actually and 610 00:28:35,600 --> 00:28:37,399 Speaker 1: something that I do because I love a platter. We 611 00:28:37,480 --> 00:28:39,960 Speaker 1: love a platter. I don't ever put the whole lot 612 00:28:40,000 --> 00:28:42,959 Speaker 1: of dip or cheese out. I go, I make them 613 00:28:43,000 --> 00:28:46,720 Speaker 1: last twice. Not because I'm being overly budget friendly. It's 614 00:28:46,760 --> 00:28:49,040 Speaker 1: not that. It's more the more you put out, the 615 00:28:49,040 --> 00:28:50,880 Speaker 1: more you eat of that kind of food. So if 616 00:28:50,920 --> 00:28:53,320 Speaker 1: I put the whole container of dip or the whole 617 00:28:53,320 --> 00:28:56,040 Speaker 1: block of cheese out, everyone will inevitably eat it. If 618 00:28:56,080 --> 00:28:58,120 Speaker 1: I put half, they only eat that. So I just 619 00:28:58,200 --> 00:29:00,120 Speaker 1: think it's a way to control portions of food that 620 00:29:00,160 --> 00:29:02,120 Speaker 1: does tend to be a bit higher in fat. So 621 00:29:02,160 --> 00:29:04,120 Speaker 1: you can definitely I sort of spoon it out and 622 00:29:04,160 --> 00:29:06,640 Speaker 1: put it into a smaller container. And the same with 623 00:29:06,680 --> 00:29:09,200 Speaker 1: the cheese. I'll just put half the round or half, 624 00:29:09,640 --> 00:29:11,480 Speaker 1: and you know, I can always add the rest out 625 00:29:11,520 --> 00:29:13,440 Speaker 1: if I need, But in more cases than not, after 626 00:29:13,480 --> 00:29:15,400 Speaker 1: a few people are done and you sort of don't 627 00:29:15,480 --> 00:29:18,400 Speaker 1: need to add that extra calorie load in, particularly with 628 00:29:18,480 --> 00:29:20,760 Speaker 1: higher fat cheeses. So that's a little trick coming into 629 00:29:20,760 --> 00:29:21,800 Speaker 1: party season. 630 00:29:21,920 --> 00:29:23,720 Speaker 2: But let's be honest, it's also better on the budget 631 00:29:23,760 --> 00:29:25,960 Speaker 2: because it's expensive to buy all of the cheese and 632 00:29:25,960 --> 00:29:27,920 Speaker 2: the dips and the olives and the nice crackers like 633 00:29:28,040 --> 00:29:30,120 Speaker 2: a cheese but I can cost you thirty fifty dollars 634 00:29:30,320 --> 00:29:32,160 Speaker 2: if you're buying really nice stuff. 635 00:29:32,560 --> 00:29:34,920 Speaker 1: I was in the butcher the other day and this 636 00:29:35,000 --> 00:29:38,760 Speaker 1: late I was buying marrowbones for taco and she had 637 00:29:38,840 --> 00:29:42,200 Speaker 1: these cheeses. They were like, it was one hundred dollars 638 00:29:42,200 --> 00:29:44,320 Speaker 1: worth of cheese, and I was like, you're doing a 639 00:29:44,400 --> 00:29:48,000 Speaker 1: nice platter. Like I was like, you can easily spend 640 00:29:48,360 --> 00:29:51,440 Speaker 1: thirty would be cheap ads a single of breeze like 641 00:29:51,520 --> 00:29:54,520 Speaker 1: ten bucks, Like you know, really, you can spend a 642 00:29:54,560 --> 00:29:56,760 Speaker 1: lot of money and they're delicious, but definitely if you 643 00:29:56,760 --> 00:29:58,360 Speaker 1: can make them go that little bit further, because you're 644 00:29:58,360 --> 00:30:00,200 Speaker 1: going to waste it because once it's been our for 645 00:30:00,200 --> 00:30:02,240 Speaker 1: a few hours, you can't really use it again and 646 00:30:02,280 --> 00:30:04,360 Speaker 1: if people aren't eating it, So definitely you can sort 647 00:30:04,360 --> 00:30:10,000 Speaker 1: of control consumption by limiting exposure to portions. Yeah, all right, 648 00:30:10,040 --> 00:30:11,920 Speaker 1: and you want to wrap us up with our listener question. 649 00:30:13,000 --> 00:30:16,240 Speaker 2: All right, let's have a look around you than me. 650 00:30:17,800 --> 00:30:20,360 Speaker 1: It's mine, but I took over your dip section. Sorry, 651 00:30:20,400 --> 00:30:24,440 Speaker 1: I was being so greedy. Sorry, I got excited. Burberine, berberine, berberine. 652 00:30:24,720 --> 00:30:27,560 Speaker 1: So we've covered berberine before and I am aware of that, 653 00:30:27,720 --> 00:30:30,080 Speaker 1: but it's just really doing the rounds at the moment 654 00:30:30,120 --> 00:30:33,520 Speaker 1: as a super supplement. And I saw another major supplement 655 00:30:33,600 --> 00:30:37,560 Speaker 1: company advertising a metabolic health supplement and I thought, Oh, 656 00:30:37,720 --> 00:30:39,880 Speaker 1: you're making a lot of claims there that I don't 657 00:30:39,920 --> 00:30:42,360 Speaker 1: believe there's data to support, so we might review that 658 00:30:42,400 --> 00:30:46,800 Speaker 1: without getting ourselves sued. I think generally, when you say 659 00:30:46,880 --> 00:30:50,920 Speaker 1: supplements claiming to save the world, if it's too good 660 00:30:50,920 --> 00:30:55,160 Speaker 1: to be true, it usually is. If the answer to health, longevity, 661 00:30:55,280 --> 00:30:58,360 Speaker 1: glucose control, weight loss was in a single capsule, the 662 00:30:58,360 --> 00:31:01,040 Speaker 1: pharmaceutical companies would have made it years ago. It's taken 663 00:31:01,040 --> 00:31:04,160 Speaker 1: them this long to make GOP medications, which are actually 664 00:31:04,240 --> 00:31:07,400 Speaker 1: quite a basic concept. So I think it's too good 665 00:31:07,400 --> 00:31:09,760 Speaker 1: to whichreat usually is, and that is certainly my experience 666 00:31:09,760 --> 00:31:12,880 Speaker 1: with berberine. Berberine is a plant based supplement that has 667 00:31:12,960 --> 00:31:15,960 Speaker 1: been argued to help control blood glucose levels. There is 668 00:31:16,000 --> 00:31:19,160 Speaker 1: a smidge of evidence for this. I have had no 669 00:31:19,360 --> 00:31:24,480 Speaker 1: clinical experience with positive outcomes with berberine. I've taken it 670 00:31:24,600 --> 00:31:27,000 Speaker 1: just out of interest. Nothing. I had a client with 671 00:31:27,080 --> 00:31:30,360 Speaker 1: severe PCOS who really wanted to avoid medication took it 672 00:31:30,360 --> 00:31:34,520 Speaker 1: at a high dose. Nothing. I see no evidence for 673 00:31:34,600 --> 00:31:37,160 Speaker 1: it or I have had no experience to suggest it's helpful. 674 00:31:37,640 --> 00:31:39,360 Speaker 1: I think there are far better things you can do 675 00:31:39,440 --> 00:31:42,320 Speaker 1: for blood glucose control, like going for a walk after meals, 676 00:31:42,600 --> 00:31:45,880 Speaker 1: like food sequencing where you eat your protein veggies first 677 00:31:45,920 --> 00:31:49,080 Speaker 1: and then your carbohydrates. Or if you really have blood 678 00:31:49,080 --> 00:31:51,480 Speaker 1: glucose control issues, you're probably better to go on met 679 00:31:51,520 --> 00:31:55,400 Speaker 1: forman because it's a very effective medication with very few 680 00:31:55,400 --> 00:31:59,280 Speaker 1: side effects and very beneficial for sell health long term. 681 00:31:59,440 --> 00:32:01,440 Speaker 1: So yeah, I'm not a fan, and I know it's 682 00:32:01,480 --> 00:32:04,160 Speaker 1: doing the rounds on TikTok and things like that, but 683 00:32:04,200 --> 00:32:06,920 Speaker 1: I can tell you firsthand there's not evidence for it. 684 00:32:06,960 --> 00:32:08,720 Speaker 1: In my clinical experience. It doesn't work. 685 00:32:09,440 --> 00:32:12,160 Speaker 2: It's very limited. When I dove into the evidence as well, 686 00:32:12,360 --> 00:32:14,600 Speaker 2: people touted as like the natural osen pick, but we 687 00:32:14,640 --> 00:32:15,760 Speaker 2: need to be really clean nothing. 688 00:32:15,800 --> 00:32:17,200 Speaker 1: It is nothing like that. 689 00:32:17,760 --> 00:32:20,120 Speaker 2: And the clinical level of and that research. 690 00:32:19,760 --> 00:32:20,520 Speaker 1: Is nothing like it. 691 00:32:20,600 --> 00:32:23,120 Speaker 2: And the responses that you get at a clinical level 692 00:32:23,120 --> 00:32:25,560 Speaker 2: and nothing like that either. And you really do need 693 00:32:25,600 --> 00:32:27,520 Speaker 2: to use it at quite a high dose. So the 694 00:32:27,600 --> 00:32:29,719 Speaker 2: research is around one to one and a half grams 695 00:32:29,720 --> 00:32:31,800 Speaker 2: a day, which in some people can actually have side 696 00:32:31,800 --> 00:32:35,040 Speaker 2: effects like nausea, constipation, diarrhea, And that's sort of the 697 00:32:35,200 --> 00:32:38,320 Speaker 2: main downside of people taking something like, you know, another 698 00:32:38,360 --> 00:32:40,840 Speaker 2: medication for blood sugar control, because they're like, oh, I 699 00:32:40,840 --> 00:32:42,760 Speaker 2: don't want to have the nausea or same thing with 700 00:32:42,800 --> 00:32:45,120 Speaker 2: ozen pick, like I don't want the side effects. High 701 00:32:45,120 --> 00:32:47,840 Speaker 2: dose of berberine, which is the effective clinical dose, is 702 00:32:47,920 --> 00:32:49,840 Speaker 2: very likely to give you some of those side effects 703 00:32:49,920 --> 00:32:51,800 Speaker 2: as well. But like you, I've had a handful of 704 00:32:51,800 --> 00:32:54,200 Speaker 2: clients on it. Most didn't report anything. I did ad 705 00:32:54,240 --> 00:32:56,320 Speaker 2: one client who really liked it, and she said that 706 00:32:56,360 --> 00:32:58,600 Speaker 2: it controlled hunger more than anything, like she just felt 707 00:32:58,600 --> 00:33:00,680 Speaker 2: she wasn't as hungry all day long. And then she 708 00:33:00,680 --> 00:33:03,080 Speaker 2: stops it, she finds the hunker comes back. But again, 709 00:33:03,120 --> 00:33:05,160 Speaker 2: it had nothing to really do with blood sugar control 710 00:33:05,240 --> 00:33:07,640 Speaker 2: and insulince sensitivity, which is why a lot of people 711 00:33:07,640 --> 00:33:10,280 Speaker 2: are actually using it. So I don't think it's going 712 00:33:10,360 --> 00:33:12,120 Speaker 2: to hurt most people, but I do think you have 713 00:33:12,200 --> 00:33:14,120 Speaker 2: to take the right amount for it to be effective, 714 00:33:14,120 --> 00:33:16,400 Speaker 2: and I think, like most things, people take a couple 715 00:33:16,400 --> 00:33:18,080 Speaker 2: of you know, for a couple of days, forget for 716 00:33:18,120 --> 00:33:20,160 Speaker 2: a couple of days. Like they just take it sperotically 717 00:33:20,160 --> 00:33:22,800 Speaker 2: in the lowest dose possible, and it's really not going 718 00:33:22,880 --> 00:33:24,080 Speaker 2: to do much. So if you're going to do it, 719 00:33:24,120 --> 00:33:26,320 Speaker 2: give it a red hot crack, take the effective dose 720 00:33:26,480 --> 00:33:28,320 Speaker 2: and take it for a good you know, eight to 721 00:33:28,360 --> 00:33:30,600 Speaker 2: twelve weeks, and really make sure it's doing something. Go 722 00:33:30,640 --> 00:33:32,680 Speaker 2: and get your blood sugar is measured at the doctor. 723 00:33:32,720 --> 00:33:34,680 Speaker 2: Go get your HBO and C and compare that to 724 00:33:34,760 --> 00:33:37,000 Speaker 2: your last set of bloods to actually see if it's 725 00:33:37,000 --> 00:33:39,040 Speaker 2: actually doing anything. If not, it's just a waste of money. 726 00:33:39,080 --> 00:33:39,800 Speaker 2: At the end of the day. 727 00:33:40,280 --> 00:33:42,920 Speaker 1: If it was that effective, Big Farmer would have claimed 728 00:33:42,920 --> 00:33:45,760 Speaker 1: it years ago and sold it under script like That's 729 00:33:45,800 --> 00:33:47,600 Speaker 1: the other thing, that's the cynical view of it. Big 730 00:33:47,640 --> 00:33:51,000 Speaker 1: Farmer would have identified her as something that absolutely controlled 731 00:33:51,080 --> 00:33:53,880 Speaker 1: levels and put a patent on it. So that's another 732 00:33:53,920 --> 00:33:56,840 Speaker 1: reason I believe it. It isn't clinically proven. I just 733 00:33:56,880 --> 00:33:59,360 Speaker 1: want to go back to oz and peak. What GLP 734 00:33:59,520 --> 00:34:03,040 Speaker 1: medication do is quite serious. Not only did they delay 735 00:34:03,080 --> 00:34:06,400 Speaker 1: gastric emptying, but they control some of the appetite control 736 00:34:06,440 --> 00:34:09,799 Speaker 1: hormones in the digestive tract and that also increases the 737 00:34:09,840 --> 00:34:13,440 Speaker 1: production of insulin in the pancreas. These are serious drugs 738 00:34:13,440 --> 00:34:16,080 Speaker 1: now for people who need them, they can be extremely effective, 739 00:34:16,400 --> 00:34:18,400 Speaker 1: but they are not to be sneezed at, Like, you 740 00:34:18,440 --> 00:34:22,600 Speaker 1: cannot compare anything to a GOLP. It's not the same thing. 741 00:34:22,920 --> 00:34:24,839 Speaker 1: I see it all the time, you know, on those 742 00:34:24,920 --> 00:34:28,279 Speaker 1: they say this recipe is the same, These oats are 743 00:34:28,280 --> 00:34:31,759 Speaker 1: the same as golp or osep. It's complete bs and 744 00:34:31,800 --> 00:34:36,000 Speaker 1: it's completely misleading because, for example, berberine or say a 745 00:34:36,040 --> 00:34:39,120 Speaker 1: met formum, which is an oral medication, they work on 746 00:34:39,160 --> 00:34:42,960 Speaker 1: the cell in a very gentle way. In the case 747 00:34:43,000 --> 00:34:45,719 Speaker 1: of a GOLP, they are working on an organ and 748 00:34:45,800 --> 00:34:50,280 Speaker 1: completely changing medtabolism. So these are serious medications and should 749 00:34:50,280 --> 00:34:52,680 Speaker 1: be talked about as such, and we should never be 750 00:34:52,800 --> 00:34:56,200 Speaker 1: comparing a food to the effect of a serious medication 751 00:34:56,400 --> 00:34:59,160 Speaker 1: like that. So let's be very very clear. You cannot 752 00:34:59,239 --> 00:35:03,480 Speaker 1: mimic ozen peak from dietary changes or even oral medication. 753 00:35:03,640 --> 00:35:07,239 Speaker 1: At this point, they are in the process of developing 754 00:35:07,280 --> 00:35:11,200 Speaker 1: and releasing oral versions of GLP medications, but to date 755 00:35:11,239 --> 00:35:15,080 Speaker 1: these are not available. It's a rant. We've got a 756 00:35:15,080 --> 00:35:17,920 Speaker 1: lot of feedback about our rant. Everyone loved it. We 757 00:35:18,000 --> 00:35:22,359 Speaker 1: have to rent more often positive, so yeah, that also 758 00:35:22,400 --> 00:35:25,279 Speaker 1: annoys me. You cannot be talking about serious medications like that, 759 00:35:25,440 --> 00:35:28,600 Speaker 1: so that's a little rant all rightly. Well, that brings 760 00:35:28,680 --> 00:35:30,759 Speaker 1: us to the end of the nutrition catch for another week. 761 00:35:30,880 --> 00:35:32,799 Speaker 1: Please keep telling your friends about us, and if you 762 00:35:32,840 --> 00:35:36,440 Speaker 1: haven't seen our supplement range designed by dieticians, that's our 763 00:35:36,480 --> 00:35:39,200 Speaker 1: new hydrate mix especially for summer. And you can learn 764 00:35:39,239 --> 00:35:42,680 Speaker 1: all about our evidence based supplement range which have clinical 765 00:35:42,719 --> 00:35:45,840 Speaker 1: evidence behind them to support the various outcomes we're promoting. 766 00:35:46,239 --> 00:35:48,799 Speaker 1: So we'll catch you next week for our regular episode drop. 767 00:35:48,880 --> 00:35:53,120 Speaker 1: Thanks for listening. At you next week.