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

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Speaker 1: to the Nutrition Couch, a weekly podcast from two of

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Speaker 1: Australia's leading dieticians, bringing you everything that is new in

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

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Speaker 1: Nutrition Couch. Today, it's time to discuss something that everyone

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Speaker 1: has in common, phoo.

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Speaker 2: What is normal?

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Speaker 1: What your poo can reveal about your health and when

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Speaker 1: do you need to be concerned. Leanne is our resident

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Speaker 1: poo expert and she is going to share everything she

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Speaker 1: knows about this area. Our client case study looks at

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Speaker 1: emotional eating. What are the signs of emotional eating and

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Speaker 1: what are some steps we can implement to take control.

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Speaker 1: For our product review, we're going to take a closer

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Speaker 1: look at one of the latest high protein wraps available

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Speaker 1: in supermarkets and our listener question is on protein powder.

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Speaker 1: What is it, when should you use it? And which

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Speaker 1: one is best? But before we get started today, can

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Speaker 1: we have a little baby bump up Datelynne, because you

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Speaker 1: are moving along your pregnancy nicely?

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Speaker 3: Oh? Thank you, Yeah, we are what we We're coming

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Speaker 3: into week thirty this week, Susie, So we're into the

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Speaker 3: third rom It's very exciting. Yeah, we're sort of sitting

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Speaker 3: down to think. I'm planning out my baby chef Fingers crossed.

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Speaker 3: We don't sort of go into a little lockdown or anything,

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Speaker 3: so I can have that that'll be nice. If not,

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Speaker 3: I've seen some lots of them done over zoom, so

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Speaker 3: I'm sure it'd be special either way. We we're thinking

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Speaker 3: about the things that we need. We haven't really bought much,

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Speaker 3: so yeah, we're investigating prams and that sort of thing.

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Speaker 3: This week. I think we've probably left it a little

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Speaker 3: bit too late, but you know, hopefully she doesn't make

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Speaker 3: an appearance too early.

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Speaker 2: And you look good, like I'm seeing you. It's a

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Speaker 2: Monday morning.

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Speaker 1: You're you're gLing, you look really good. You've been to

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Speaker 1: the gym if you've got any makeup on, but you're

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Speaker 1: looking not tired.

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Speaker 3: I've got no makeup on. I've got time for that. Yeah,

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Speaker 3: did a nice sort of gym session this morning. It's

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Speaker 3: nice to be in the gym because I think people

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Speaker 3: can look at me now and I pass that sort

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Speaker 3: of awkward stage where they're like, you isually pregnant. She's not.

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Speaker 3: She had a bit too much Christmas pudding. I'm not

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Speaker 3: sure but it's good. Like I do get a few

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Speaker 3: funny looks in the gym, Like I must admit I'm

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Speaker 3: in my gym at anyway, I'm the only sort of

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Speaker 3: pregnant lady that I can tell. So I think it's

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Speaker 3: nice to stay active, and that's sort I think. I

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Speaker 3: think there's a bit of stigma around, you know, women

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Speaker 3: shouldn't do weights and that sort of thing. So I've

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Speaker 3: definitely cleared everything that I've been doing with my physio

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Speaker 3: and just you know, the load and the weight and

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Speaker 3: that sort of thing is a lot different. Most of

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Speaker 3: it's just body weight or a little bit of lightweight.

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Speaker 3: But it does make me feel good to go into

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Speaker 3: the gym and have that sort of structured time out

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Speaker 3: of my day. I'm very much somebody who if I

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Speaker 3: had to do one of my online apps from home,

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Speaker 3: I just don't think i'd really get it done. Like

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Speaker 3: I need to be outside to exercise or leave the

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Speaker 3: house to feel like I'm sort of exercising. So no,

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Speaker 3: feeling good. Things are ticking along nicely. We're we're getting closer.

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Speaker 2: It's a very exciting time.

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Speaker 1: Okay, we'll put a little bump photo up and you

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Speaker 1: can see that I think you did a comparison one

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Speaker 1: from this time last year to this year, and I

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Speaker 1: thought that looks great, So we'll pop that up on

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Speaker 1: the potty Instagram this week so everyone can have a

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Speaker 1: look and join the journey.

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Speaker 2: Because it's always nice to have babies.

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Speaker 1: As my mum always says as a midwife, nothing ever

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Speaker 1: bad comes from a new baby, so it's a very

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Speaker 1: exciting time. Everybody loves babies, they do, and we all

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Speaker 1: want to enjoyed some nice things after the year we've had,

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Speaker 1: so it's a nice addition. But moving on from babies

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Speaker 1: to something again that you'll be pretty familiar with in

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Speaker 1: it a few weeks when you.

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Speaker 2: Do have your baby.

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Speaker 1: Leanne, you were a star on the Daily Mail this

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Speaker 1: week with the story about who that you had published

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Speaker 1: on your own social media, and we thought, well, we

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Speaker 1: haven't really covered it on the Nutrition Cash and indeed

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Speaker 1: it's a topic that everyone's familiar with. And having worked

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Speaker 1: many years.

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Speaker 2: As a gastro specialist dietitian.

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Speaker 1: What do you think people are so interested in when

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Speaker 1: it comes to our bathroom habits that spark so much interest?

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Speaker 3: Yeah, I found this so funny and I remember I

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Speaker 3: used to sitting clinic, And when I first started as

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Speaker 3: a gashoontroology dietitian, one of the first questions you'd always

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Speaker 3: ask this, all right, well tell me about your bathroom habits,

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Speaker 3: and people would just get so sheepish, men and women

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Speaker 3: like they could not look me in the eye, Susie,

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Speaker 3: and they'd look at the ground, and I'd be like,

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Speaker 3: it's okay, And you know, I was kind of dying inside.

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Speaker 3: I'm like, this is so awkward. But after years of

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Speaker 3: doing that and probably thousands of crimes, it was just

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Speaker 3: like water up a duck's back, Like I couldn't it

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Speaker 3: was just it couldn't phaze me any less. But yeah,

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Speaker 3: constipation is a real thing for a lot of people.

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Speaker 3: And if you look at some of the research, I

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Speaker 3: think it's up to one and seven people report symptoms

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Speaker 3: of constipation, and a lot of people, sadly, they feel

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Speaker 3: like it's normal. Like a lot of people used to

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Speaker 3: come to me and clinic and go, oh, this is

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Speaker 3: how it's always been, Like I've been like this for

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Speaker 3: thirty years. I didn't know that only having one bow

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Speaker 3: motion every ten days wasn't normal, or I didn't know that,

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Speaker 3: you know, having blood in my steels wasn't normal or

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Speaker 3: I didn't know that. You know, this was what was

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Speaker 3: called a hemorrhoid, And this is why I've been having

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Speaker 3: so much pain. I thought everyone kind of had pain

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Speaker 3: when they went to the bathroom. So I think there's

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Speaker 3: a good it's a great topic to talk about pooh,

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Speaker 3: to normalize pooh, because one of my favorite I don't

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Speaker 3: know who said this or where I heard it from,

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Speaker 3: but somebody said, you know, everybody poops, from the Queen

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Speaker 3: to Oprah, everybody poops, And just thinking about, you know,

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Speaker 3: Oprah pooping, I was like, you know what, Yeah, she does,

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Speaker 3: she does. We all do, like it's a common thing.

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Speaker 3: It might make a few of us feel a little

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Speaker 3: bit squirmish, but it is something that we all do

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Speaker 3: and we really want to be regular. So I guess

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Speaker 3: let's start with what is the definition of regular? And

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Speaker 3: this very much surprised me when I started working in

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Speaker 3: this area, where some of the leading gashoentrologists that I

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Speaker 3: used to work with would say that regular can be

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Speaker 3: three emotions a day or one motion every three days.

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Speaker 3: So that's sort of the broad definition of regular. So

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Speaker 3: if you went once every three days, you were still

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Speaker 3: by definition, you know, considered normal in terms of your

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Speaker 3: bow motions, and if you went up to three times

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Speaker 3: a day, that is as well considered normal. But if

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Speaker 3: you're sort of sitting as an outlier to that, like

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Speaker 3: you're five, six seven times a day, or you're once

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Speaker 3: every six to seven days, that's sort of where things

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Speaker 3: can become a little bit more not abnormal. Particularly for

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Speaker 3: most people. They're like, well, this is normal for me,

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Speaker 3: but I guess normal compared to the rest of the population.

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Speaker 3: So it's really around frequency, but also around that consistency.

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Speaker 3: And we might pop up a little maybe a video

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Speaker 3: or a photo on the Instagram page Susie on the

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Speaker 3: Facebook page, around what normal consistency looks like. So in

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Speaker 3: I guess the medical and the health field, we use

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Speaker 3: something called the Bristol stool chart. So it basically rates

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Speaker 3: the appearance of your bow motions from type one to

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Speaker 3: type seven. So type one is very like little pebbles,

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Speaker 3: like hard, lumpy things, almost like little nuts, quite hard

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Speaker 3: to pass difficulties straining. Type two is sort of like

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Speaker 3: a sausage shape, but very very dry and lumpy. Type

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Speaker 3: three is still like a sausage but still a little

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Speaker 3: bit dry, but more with cracks versus lumps in it.

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Speaker 3: Type four is like a very smooth sausage or a

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Speaker 3: steak or a snake. That's sort of where we want

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Speaker 3: to be sitting. Type four is sort of ideal for

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Speaker 3: most people. Type five is a little bit softer, sort

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Speaker 3: of soft blobs with some clear cut edges. Type six

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Speaker 3: is more towards the diarrhea side of things, so quite

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Speaker 3: fluffy pieces but with like quite ragged edges. And type

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Speaker 3: seven is very watery. You know, that's very much the

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Speaker 3: quite bad diarrhea side of things, so no real solid

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Speaker 3: pieces at all and mostly just sort of like you're

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Speaker 3: passing liquid almost. So Type one to seven is what

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Speaker 3: we would I guess rate most people, and of course

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Speaker 3: some of us that you know occasionally type one are

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Speaker 3: occasionally type seven. But it's where we're sitting on average SUSI,

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Speaker 3: which is what we want to know as health practitioners

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Speaker 3: in order to help our clients. So we would generally

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Speaker 3: say types one and two are more that constipation side

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Speaker 3: of things, and if you're sitting between type three and five,

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Speaker 3: that's sort of where we want you ideally. And you

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Speaker 3: can just do a quick Google if you just popped

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Speaker 3: into Google, Bristol, stool art guys, any number of charts

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Speaker 3: would come up and you can sort of rate yourself

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Speaker 3: as an average. And I think it's a really good

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Speaker 3: idea to know that you're what you're experiencing when you

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Speaker 3: go into the bathroom is somewhat normal. Put it that way.

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Speaker 3: Have you ever looked at this chart, Susie or figured

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Speaker 3: out where you u sit yourself.

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Speaker 1: I think it's a great visual description. It doesn't surprise

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Speaker 1: me people are so interested. And indeed, I grew up

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Speaker 1: in a family of girls and we would never talk

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Speaker 1: about bower habits. But since having two boys, that's literally

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Speaker 1: all we talk about with my five year old twins.

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Speaker 1: So it's definitely an area becoming more familiar. And I

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Speaker 1: think that the main area that I am always interested

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Speaker 1: in it and indeed, when we see health reports is

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Speaker 1: one of the key things for people to be aware

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Speaker 1: of is in the change of habits. So, like you said,

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Speaker 1: some people may only go three times a week. Some

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Speaker 1: people have a much longer bow than others, and hence

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Speaker 1: that can be indicative of how frequently they go to

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Speaker 1: the bathroom. But what comes up to time and time

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Speaker 1: again when it comes to disease risk is if there's

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Speaker 1: a distinct change in boo habits. So whatever is your normal,

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Speaker 1: and you know, dealing with clients, if they've got a

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Speaker 1: vegetarian diet, they tend to go to the bathroom more

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Speaker 1: frequently because naturally they have a high fiber intake. In

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Speaker 1: terms of what you've been eating. From a regularity perspective,

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Speaker 1: if you've been overseas, or have been drinking a lot.

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Speaker 2: Of alcohol, or have had a lot of heavy.

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Speaker 1: Food, indeed you'll see a change in the consistency of

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Speaker 1: the stool. But we can't stress enough that if there

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Speaker 1: is a change in your regular routine, suddenly you've gone

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Speaker 1: from being someone who has quite a firm stool to

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Speaker 1: something that's not being very absorbed. Indeed, it's indicative of malabsorption.

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Speaker 1: My little boy has quite distinct fructose mal absorption, so

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Speaker 1: his bow habits are very very different from my other child.

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Speaker 1: So yeah, it's that change in frequency or consistency of

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Speaker 1: the store that we need.

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Speaker 2: To be very very aware of.

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Speaker 1: And indeed, it is not normal to be overly constipated

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Speaker 1: and have an extreme amount of pain when you're going

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Speaker 1: abdominal distension. Indeed, as I said, it can be quite

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Speaker 1: distinct when it comes to mal absorption of different nutrients.

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Speaker 1: So yes, I will definitely ask in terms of frequency, consistency,

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Speaker 1: odor for some people because it can tell a lot

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Speaker 1: about what's going on in the digestive track. And I

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Speaker 1: really love this chart. I think it describes it really

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Speaker 1: really well. Indeed, when we look at it, it resonates

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Speaker 1: with us in terms of what our natural default is

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Speaker 1: when it.

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Speaker 2: Comes to our bow habits.

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Speaker 1: But yeah, I think in current days, where it can

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Speaker 1: be quite an insight into what's happening in the digestive system,

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Speaker 1: it's good to get it out there and visually.

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Speaker 2: I think that's a very simple tool.

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Speaker 3: And I mean this video went absolutely viral. I put

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Speaker 3: it on my TikTok page sous and it was like

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Speaker 3: the first one I did was five foods to help

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Speaker 3: You Poop and it got five point five million views,

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Speaker 3: which is one of my biggest videos on social media.

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Speaker 3: So for me, that was what I would term quite viral.

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Speaker 3: And I followed it up with a video about the

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Speaker 3: stool chart and sort of saying because people are like, well,

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Speaker 3: what even is normal and how do I help my constipation?

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Speaker 3: So I followed it up with another video saying this

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Speaker 3: is what a Bristol stool looks like, and ideally we

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Speaker 3: want to be sitting between sort of type three to five,

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Speaker 3: whereas most of us sort of around that type four,

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Speaker 3: and that you know a lot of people had never

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Speaker 3: even looked in the toilet bowl at their poop. And

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Speaker 3: again it's something that makes us a little bit squeamish.

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Speaker 3: We're like, why would I have a bow motion then

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Speaker 3: want to look at it? But it can actually give

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Speaker 3: us so many indications. And as you mentioned, another red

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Speaker 3: flag is either fresh blood not so much because that's

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Speaker 3: more indicative of sort of probably some sort of hemorrhoids,

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Speaker 3: but really that dark tary type stool, because that can

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Speaker 3: indicate the sort of more upper GI bleeding, So that

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Speaker 3: can actually be quite dangerous. So I guess if you're having,

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Speaker 3: as Susie mentioned, changes in your bower habits, dark sort

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Speaker 3: of tary black stools, or fresh blood in your stools,

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Speaker 3: or if your stools are very pale and very floaty,

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Speaker 3: that can sometimes be indicative of another couple of other

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Speaker 3: medical conditions and potentially even some fat mal absorptions. So

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Speaker 3: definitely indicators that I would absolutely pop along to your

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Speaker 3: GP but in terms of constipation, like as I said,

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Speaker 3: it's a very real thing, and there are three simple

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Speaker 3: things that our listeners can do to improve the bow motions,

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Speaker 3: and it's as simple as fiber, fluid and physical activity.

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Speaker 3: So with fiber, ideally the Australian guidelines for women are

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Speaker 3: twenty five grams of fiber a day. For males it's

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Speaker 3: thirty grams of fiber typically just because males are larger

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Speaker 3: bodies typically, but a lot of my clients use of females,

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Speaker 3: I'll have them thirty grams or even more day, So

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Speaker 3: I personally think that the fiber recommendations for females are

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Speaker 3: a little bit low, but I think just because the

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Speaker 3: average austrain doesn't eat anywhere near enough fiber, twenty five

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Speaker 3: grams is probably a good thing to aim for. So

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Speaker 3: generally with my clients, I say between about seven to

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Speaker 3: ten grams in main meals and between about three to

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Speaker 3: five grams and snacks. Now, the big kicker here for

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Speaker 3: our listeners at home is to increase fiber intake slowly

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Speaker 3: over time, and slowly. And I must stress that because

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Speaker 3: if you just go from not having very much fiber

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Speaker 3: at all to a huge whack of fiber in your diet,

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Speaker 3: you're going to experience more pain than benefit. You're gonna

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Speaker 3: be bloated, you're gonna be gassy, you're gonna have all

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Speaker 3: sorts of problems. And with an increase in fiber, of

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Speaker 3: course it needs to be slow. We also need an

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Speaker 3: increase in fluid. So we need fiber, we need fluid,

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Speaker 3: and we need that physical activity. So our bows really do.

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Speaker 3: And I have a lot of you know, clients who say,

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Speaker 3: you know, I go, I went from morning runner, I

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Speaker 3: went to get some exercise, and I can go straight

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Speaker 3: to the bathroom. But if I don't exercise, I can't

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Speaker 3: go to the bathroom. If I don't have my morning coffee,

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Speaker 3: I can't go to the bathroom. There are a lot

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Speaker 3: of things that our boughs like in terms of routine,

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Speaker 3: and so that regular fiber, the regular fluid intake, regular

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Speaker 3: activity really does have our bows to become all regular.

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Speaker 3: And a good coffee for the majority of us will

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Speaker 3: help us, you know, have a good bow motion in

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Speaker 3: the morning as well. But we don't want to be

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Speaker 3: using caffeine as sort of like the only thing that

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Speaker 3: helps us go off. That makes sense. A lot of

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Speaker 3: the comments on that video that went quite viral, Suzi,

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Speaker 3: that're quite funny. They were, you know, I don't need

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Speaker 3: to eat these foods because I've listed things like you know,

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Speaker 3: rolled oats, have some legumes, you know, aim for five

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Speaker 3: serves and veggies a day. Maybe try a little bit

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Speaker 3: of a natural fiber supplement like cilium or meta musial,

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Speaker 3: you know, drink enough water like all of the you know,

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Speaker 3: the healthy strategies to help with bow motions. And people

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Speaker 3: will you know, I don't know if they're being funny

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Speaker 3: or serious, but they were like, ohn, bro, I just

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Speaker 3: need to eat a tub of ice cream, or I'll

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Speaker 3: just go through drive through taco brawl and I'm good

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Speaker 3: to go. Or I have a six pack beer and

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Speaker 3: that does it for me. So quite funny. But I'm thinking,

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Speaker 3: oh god, I don't know if these people are actually

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Speaker 3: doing this consistently to have consistent vown emotions, or you know,

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Speaker 3: if they just try to be a bit funny. But

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Speaker 3: we really do want our sustainable habits to be things

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Speaker 3: that we can do long term that are very healthy

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Speaker 3: for us. So of course a lot of us tend

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Speaker 3: to have loose to softer hours after a big weekend

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Speaker 3: of sort of eating or drinking. That's normal because you know,

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Speaker 3: some things can give us or speed up our trans

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Speaker 3: at time. You know, particularly alcohol, particularly high fat foods

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Speaker 3: can make things move through a lot faster as well.

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Speaker 3: So just bear that in mind that there would be

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Speaker 3: nothing or not that I'm going to say nothing, but

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Speaker 3: unlikely to be anything quote unquote wrong. If you're having

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Speaker 3: a bit of diarrhere Monday Tuesday, if you've had you know,

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Speaker 3: if you're somebody who overindulges on the weekend, that does

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Speaker 3: tend to pass through very quickly, but your bows should

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Speaker 3: sort of stabilize out by Tuesday, Wednesday, Thursday. Put it

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Speaker 3: that way. But I think if any concerns or you know,

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Speaker 3: you've tried up in your fabi, you've tried upping your fluid.

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Speaker 3: This is really where that individualized advice from a dietician

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Speaker 3: can come in really helpful.

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Speaker 1: And you write it is that mix of high fat

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Speaker 1: and the caffeine, which is why sometimes if you've been

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Speaker 1: out for breakfast and how to bacon and egg roll

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Speaker 1: and a latte, it seems to be very go straight

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Speaker 1: through powerful in getting things moving. But a couple of

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Speaker 1: things I will say, just off the back of that

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Speaker 1: is two observations I have with my clients is that

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Speaker 1: when they're reducing their carbohydrate intake, what happens is they

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Speaker 1: often cut out fruits and some cereal fiber. So they're

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Speaker 1: relying on eggs on sour dough for breakfast for example,

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Speaker 1: a salad for lunch, and meat and veggie for dinner.

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Speaker 1: And that's a significant reduction in dietary fiber from when

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Speaker 1: they were snacking on more fruit and more whole grains

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Speaker 1: from breakfast, cereal and bread. So a couple of tricks

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Speaker 1: that I will use with my clients if they've noticed

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Speaker 1: a change in their habits. I am a big fan

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Speaker 1: of All Brand. I was going to ask you what

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Speaker 1: your top five were that you put on that TikTok.

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Speaker 1: But if I have trouble with clients and they're tummy,

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Speaker 1: I'll reintroduce some wheat, good old quality wheat fiber. Now

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Speaker 1: people will write back and say all brands high and sugar.

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Speaker 1: Now I would say that the benefits of the type

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Speaker 1: of fiber in a cereal like All Brand and and

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Speaker 1: the sanitaryum multi grain Wheatbix are another one of my

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Speaker 1: favorites because of the high soluble fiber load. That old

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Speaker 1: school dietary fiber works wonders in the gut, and the

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Speaker 1: gut loves it. So don't be scared of adding a

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Speaker 1: little bit of or brand to your yogurt and things

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Speaker 1: like that. It's a really powerful way to get things

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Speaker 1: moving and the gut loves it. Or introducing some fruit,

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Speaker 1: so an apple and orange again very rich in dietary fiber.

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Speaker 1: And the other trickly add is I find clients who

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Speaker 1: are not big cooked vegetable eaters will be eating a

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Speaker 1: lot of salad. And it should be said that the

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Speaker 1: type of fiber or the way the digesti works, it's

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Speaker 1: quite different in raw salad vegetables to the way it

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Speaker 1: is in cooked When you eat cooked vegetables, it starts

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Speaker 1: to break down the cellular wall. It makes it a

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Speaker 1: little bit easier for the gut to absorb. And again

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Speaker 1: you'll notice a marked difference if you only eat salad.

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Speaker 1: If you start to include some cooked vegetables, whether it's

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Speaker 1: in a soup or in a roasted vegetable, where that

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Speaker 1: fiber is sort of more soft and the body has

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Speaker 1: access to it a little bit easier. Again, that can

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Speaker 1: be the tweak. So a good quality cereal fiber, some

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Speaker 1: whole fresh fruit that includes a lot of skin in it,

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Speaker 1: things like that, the apples, and then on top of

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Speaker 1: that including both raw salad, vegetables and cooked is often

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Speaker 1: the missing link in my clients who may be on

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Speaker 1: paper having enough fiber. But it then comes down to

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Speaker 1: the type that the gut really likes to get things moving.

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Speaker 3: Absolutely, we want that mix of sober fiber. In sober

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Speaker 3: fiber and even some of our gut health benefit things

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Speaker 3: like resistance starts as well, is really important. But just

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Speaker 3: going back to your question about the five So the

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Speaker 3: video was basically five foods to help you poop, and

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Speaker 3: I just checked then and it's up to five point

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Speaker 3: eight million views, so people are still tuning in and

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Speaker 3: loving it. So the five foods I listed in that video,

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Speaker 3: and of course these are five foods I find very helpful,

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Speaker 3: but there are probably fifty more we could add to

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Speaker 3: this list, so it's not a comprehensive list. TikTok very

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Speaker 3: much works in short fifteen second videos, so it's like

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Speaker 3: the smaller amount of information, the better videos tend to do.

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Speaker 3: So the five foods that I listened on that video,

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Speaker 3: Susie were rolloats one of my favorite breakfast options. Pairs

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Speaker 3: really really good for that gentle type of bulking fiber.

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Speaker 3: Lentils or any sort of legume is wonderful for our bows,

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Speaker 3: raspberry or again any sorts of berries. And lastly, cheer

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Speaker 3: seeds again really good for that soble type of fiber.

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Speaker 3: And you can put them into you know, your baking,

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Speaker 3: you can put them into your breakfast cereal. You can

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Speaker 3: make little cheer puddings really really helpful as well. But

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Speaker 3: I think, as I mentioned, in terms of you're thinking

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Speaker 3: about food groups, focus on your legumes, focus on your

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Speaker 3: whole grams, focus on your salads and your vegetables, getting

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Speaker 3: a good mix of both. Of course, some fresh fruit

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Speaker 3: dried fruit can be helpful as well. And if you're

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Speaker 3: really really struggling, try it sort of a natural fiber

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Speaker 3: based supplement, maybe some metamucile, some Benny fiber, some normal fiber.

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Speaker 3: You know, there are lots of different brands on the market.

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Speaker 3: They're all pretty good as well, but again low and

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Speaker 3: slow is what we want to do when increasing our

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Speaker 3: fiber intake. Guys, and trust me, you will thank me later.

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Speaker 1: Or a couple of spoons of all brand works wonders.

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Speaker 1: But as I say, like you said, do it slowly.

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Speaker 1: You don't want to have a massive bowl of All Brand,

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Speaker 1: just prate us slowly.

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Speaker 3: Yeah, you'd be like plum, Susie, lea, what are you

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Speaker 3: doing to me if you start in a huge bowl

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Speaker 3: of All Brand for breakfast? So low and slow is

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Speaker 3: the aim of the game when we're working to improve

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Speaker 3: at constevation, all right, Susie. And then one of the

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Speaker 3: other areas I very much specialize in is what I

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Speaker 3: call emotional eating, So it's always a huge topic of interest.

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Speaker 3: We know that this podcast is more targeted towards females,

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Speaker 3: but we acknowledge that we have a lot of male

432
00:18:10,920 --> 00:18:13,320
Speaker 3: listeners as well, so welcome to our males. And I

433
00:18:13,359 --> 00:18:16,040
Speaker 3: also want to acknowledge that emotional eating isn't something that

434
00:18:16,359 --> 00:18:19,080
Speaker 3: just happens to females. Again, it also is something that

435
00:18:19,119 --> 00:18:21,480
Speaker 3: a lot of males struggle with as well. So whenever

436
00:18:21,520 --> 00:18:24,120
Speaker 3: I tend to post something on emotional eating, it resonates

437
00:18:24,200 --> 00:18:26,600
Speaker 3: with a lot of people because I think, particularly with

438
00:18:26,640 --> 00:18:29,040
Speaker 3: a tough year or two that we've had, Susie, it's

439
00:18:29,080 --> 00:18:32,560
Speaker 3: become almost like a coping mechanism. So I guess We'll

440
00:18:32,560 --> 00:18:35,160
Speaker 3: start off with what the quote unquote definition of emotional

441
00:18:35,200 --> 00:18:38,520
Speaker 3: eating is, and it's when people use food as a

442
00:18:38,520 --> 00:18:41,600
Speaker 3: way to deal with their feelings or their emotions instead

443
00:18:41,640 --> 00:18:44,239
Speaker 3: of a way to satisfy their hunger. So typically we

444
00:18:44,280 --> 00:18:47,840
Speaker 3: want to eat when we're truly physically hungry, or sometimes

445
00:18:47,840 --> 00:18:49,879
Speaker 3: for a little bit of just pure pleasure. You know,

446
00:18:49,960 --> 00:18:52,760
Speaker 3: if we're going to visit our grandparents, we're having like

447
00:18:52,760 --> 00:18:54,840
Speaker 3: a biscuit and a cup of tea with them, that's fine.

448
00:18:54,960 --> 00:18:56,359
Speaker 3: Or if it's our birthday, we're having a bit of

449
00:18:56,359 --> 00:18:59,960
Speaker 3: birthday cake, totally fine. But it's when we're really experiencing

450
00:19:00,359 --> 00:19:03,200
Speaker 3: the stress or the sadness of the loneliness, and we're

451
00:19:03,240 --> 00:19:06,440
Speaker 3: eating foods in large amounts on a daily basis, when

452
00:19:06,440 --> 00:19:09,560
Speaker 3: we're not actually physically hungry. And I like to turn

453
00:19:09,600 --> 00:19:13,120
Speaker 3: this SUSI as either physical or tummy hunger. So when

454
00:19:13,119 --> 00:19:16,520
Speaker 3: we're physically hungry, we're tummy hungry, or when we're emotionally hungry,

455
00:19:16,600 --> 00:19:19,000
Speaker 3: we're head hungry. And I like to sort of give

456
00:19:19,040 --> 00:19:21,320
Speaker 3: these two definitions because I find my clients in the

457
00:19:21,400 --> 00:19:23,960
Speaker 3: moment if I ask them, well, you are you actually hungry,

458
00:19:24,080 --> 00:19:26,440
Speaker 3: they really struggle to let me know they're like, yeah,

459
00:19:26,480 --> 00:19:29,200
Speaker 3: I think so, because sometimes that drive to eat emotionally

460
00:19:29,520 --> 00:19:32,280
Speaker 3: is so powerful that they do feel like they just

461
00:19:32,480 --> 00:19:35,000
Speaker 3: need food and they need it right now. So I

462
00:19:35,119 --> 00:19:36,520
Speaker 3: like to sort of say to them, well, is it

463
00:19:36,520 --> 00:19:38,480
Speaker 3: coming from you know, up top? Is it the head?

464
00:19:38,560 --> 00:19:40,919
Speaker 3: Is it something that you're being driven to eat, or

465
00:19:40,960 --> 00:19:43,320
Speaker 3: is it coming from this tomic like you're having these

466
00:19:43,320 --> 00:19:46,440
Speaker 3: physical cues or sensations in your body that's telling you, hey,

467
00:19:46,480 --> 00:19:49,560
Speaker 3: it's time to eat. So I think for some people,

468
00:19:49,920 --> 00:19:54,120
Speaker 3: understanding how to differentiate between both of them is really important.

469
00:19:54,240 --> 00:19:56,760
Speaker 3: So when it comes to head hunger, head hunger is

470
00:19:56,800 --> 00:19:59,360
Speaker 3: something that really comes out and know where it's very

471
00:19:59,400 --> 00:20:01,879
Speaker 3: sudden versus when you think about physical hunger or that

472
00:20:01,920 --> 00:20:04,679
Speaker 3: tummy hunger. It increases bit by bit and you can

473
00:20:04,760 --> 00:20:06,679
Speaker 3: generally wait for food like you're sort of like, oh,

474
00:20:06,720 --> 00:20:08,760
Speaker 3: I feel a bit hungry. I should probably make some lunch,

475
00:20:08,920 --> 00:20:10,720
Speaker 3: and then in half an hour you're like, oh, yeah,

476
00:20:10,760 --> 00:20:12,760
Speaker 3: I'm actually really hungry now I really need to go

477
00:20:12,840 --> 00:20:14,600
Speaker 3: make some lunch. And then you're making your lunch and

478
00:20:14,600 --> 00:20:16,320
Speaker 3: you're starving, but you're like, oh, I'm gonna wait ten

479
00:20:16,359 --> 00:20:18,160
Speaker 3: minutes because you know it's gonna take me ten minutes

480
00:20:18,160 --> 00:20:20,720
Speaker 3: to make my sandwich or whatever it is. But when

481
00:20:20,720 --> 00:20:23,679
Speaker 3: it's that head hunger and it's linked to the emotional eating,

482
00:20:23,920 --> 00:20:26,240
Speaker 3: it's often it comes out of nowhere and it's very

483
00:20:26,359 --> 00:20:29,439
Speaker 3: sudden and there's this strong urgency, like it's like I

484
00:20:29,480 --> 00:20:31,840
Speaker 3: need food and I need it now. So there's no waiting,

485
00:20:31,920 --> 00:20:33,960
Speaker 3: there's no you know, I'll just you know, finish off

486
00:20:33,960 --> 00:20:35,760
Speaker 3: this email and go grab it. It's like, no, I

487
00:20:35,840 --> 00:20:37,760
Speaker 3: need whatever it is, and I need it now. And

488
00:20:37,800 --> 00:20:41,199
Speaker 3: it's often connected to a particular type of food. So

489
00:20:41,320 --> 00:20:43,560
Speaker 3: for a lot of people, like it's sweets or it's savory,

490
00:20:43,600 --> 00:20:45,359
Speaker 3: it's like I need to have that bag of chips,

491
00:20:45,400 --> 00:20:47,600
Speaker 3: or I must have that glass of wine right now,

492
00:20:47,680 --> 00:20:49,840
Speaker 3: or I have to have that chocolate bar. Versus with

493
00:20:49,960 --> 00:20:53,879
Speaker 3: true physical tummy hunger, it's like, oh, like I'm hungry,

494
00:20:53,920 --> 00:20:56,080
Speaker 3: but I need you know, I could have a salad

495
00:20:56,080 --> 00:20:57,560
Speaker 3: for lunch, I could have a soup, I could have

496
00:20:57,840 --> 00:21:00,560
Speaker 3: a delicious burrito. Like it's many and none of things

497
00:21:00,560 --> 00:21:02,639
Speaker 3: that might be able to satisfy you. But with that

498
00:21:02,720 --> 00:21:05,480
Speaker 3: head hunger or that emotional eating, it's generally a very

499
00:21:05,520 --> 00:21:08,760
Speaker 3: specific type of food. And also with emotional eating, I

500
00:21:08,800 --> 00:21:12,400
Speaker 3: find another big way to differentiate between is it head

501
00:21:12,480 --> 00:21:16,320
Speaker 3: or is it tummy hunger? With emotional eating, often a

502
00:21:16,359 --> 00:21:19,200
Speaker 3: lot of times you feel quite guilty afterwards, you feel

503
00:21:19,240 --> 00:21:21,280
Speaker 3: quite bad, or you're like, oh, I feel awful, I

504
00:21:21,280 --> 00:21:23,840
Speaker 3: feel sick afterwards because I ate far too much. But

505
00:21:23,880 --> 00:21:27,280
Speaker 3: with physical or tummy hunger, you feel quite satisfied after eating,

506
00:21:27,320 --> 00:21:28,840
Speaker 3: Like you have your lunch or you have your dinner,

507
00:21:28,880 --> 00:21:31,080
Speaker 3: and you're like, I'm pretty satisfied and I don't really

508
00:21:31,119 --> 00:21:32,960
Speaker 3: need to eat anymore. So you're sort of able to

509
00:21:33,320 --> 00:21:35,520
Speaker 3: move on without guilty and without having to think too

510
00:21:35,600 --> 00:21:37,960
Speaker 3: much about it, because I think deep down you knew

511
00:21:38,000 --> 00:21:40,600
Speaker 3: that your body truly needed some food, Whereas with that

512
00:21:40,680 --> 00:21:43,320
Speaker 3: head hunger, I think deep down we know that there

513
00:21:43,359 --> 00:21:45,320
Speaker 3: was something else going on, but in the moment we

514
00:21:45,359 --> 00:21:48,479
Speaker 3: had a really sort of hard time I guess pinpointing it.

515
00:21:48,600 --> 00:21:51,080
Speaker 3: So there's some of the strategies that I always say

516
00:21:51,080 --> 00:21:54,040
Speaker 3: the first step to healing emotional eating or really getting

517
00:21:54,040 --> 00:21:56,879
Speaker 3: on top of it is understanding in the moment is

518
00:21:56,880 --> 00:21:59,280
Speaker 3: it head hunger or is it tummy hunger? What are

519
00:21:59,320 --> 00:22:00,400
Speaker 3: your thoughts around this subjects?

520
00:22:00,440 --> 00:22:02,879
Speaker 1: With it, I think that something I like to discuss

521
00:22:02,920 --> 00:22:05,959
Speaker 1: with my clients because sometimes they're quite aware of it.

522
00:22:06,040 --> 00:22:09,600
Speaker 1: Other times it's quite painful or shameful in the sense,

523
00:22:09,640 --> 00:22:11,359
Speaker 1: so they don't want to tell anyone or share the

524
00:22:12,040 --> 00:22:14,520
Speaker 1: description of actually what goes on. But what I like

525
00:22:14,560 --> 00:22:18,520
Speaker 1: to discuss is how powerful programming it is from when

526
00:22:18,560 --> 00:22:21,879
Speaker 1: we're often very small at creating this association. So it

527
00:22:21,920 --> 00:22:24,679
Speaker 1: can be as simple as when you were young, you

528
00:22:24,760 --> 00:22:27,000
Speaker 1: might have had a parent who was quite food focused,

529
00:22:27,040 --> 00:22:30,160
Speaker 1: and whenever you were sad or tired, or lonely or injured,

530
00:22:30,600 --> 00:22:34,160
Speaker 1: they would feed. Or you may have also observed them

531
00:22:34,200 --> 00:22:36,119
Speaker 1: doing the same thing, so you may have observed a

532
00:22:36,200 --> 00:22:38,760
Speaker 1: parent who routinely sat down after dinner with a tub

533
00:22:38,800 --> 00:22:41,080
Speaker 1: of ice cream or a packet of biscuit. So that

534
00:22:41,200 --> 00:22:44,200
Speaker 1: alert association is very very powerful, and in many cases

535
00:22:44,200 --> 00:22:46,840
Speaker 1: we're not even conscious of it, and so starting to

536
00:22:46,920 --> 00:22:49,320
Speaker 1: think about where the association may have come from and

537
00:22:49,359 --> 00:22:52,520
Speaker 1: where that may have been programmed into your behavior can

538
00:22:52,560 --> 00:22:55,480
Speaker 1: be quite a powerful therapeutic tool if the emotional eating

539
00:22:55,560 --> 00:22:59,160
Speaker 1: is causing distress, because that, for me is the clinical

540
00:22:59,200 --> 00:23:01,919
Speaker 1: sign that it perhaps may need further intervention, whether it's

541
00:23:01,920 --> 00:23:06,919
Speaker 1: psychological therapy around that, because sometimes it's deeply programmed behavior

542
00:23:07,160 --> 00:23:10,560
Speaker 1: that is quite confronting to be dealing with, but on

543
00:23:10,600 --> 00:23:13,600
Speaker 1: a surface level at a point where clients I'm thinking

544
00:23:13,680 --> 00:23:15,960
Speaker 1: are not clinical in the sense they perhaps don't need

545
00:23:16,280 --> 00:23:20,520
Speaker 1: psychological therapy because it's not causing huge distress in their life,

546
00:23:20,640 --> 00:23:23,240
Speaker 1: But for me it may be a barrier to achieving

547
00:23:23,560 --> 00:23:26,000
Speaker 1: the goals they have for themselves with their diet. A

548
00:23:26,000 --> 00:23:30,280
Speaker 1: couple of key areas from behavioral management. Once you've sort

549
00:23:30,320 --> 00:23:32,960
Speaker 1: of become to understand or be in a position to

550
00:23:33,119 --> 00:23:35,840
Speaker 1: deal with the psychological aspect of it, the most.

551
00:23:35,640 --> 00:23:37,600
Speaker 2: Powerful thing you can do is change the environment.

552
00:23:37,960 --> 00:23:41,080
Speaker 1: Because if your brain is programmed to always reward with

553
00:23:41,160 --> 00:23:43,480
Speaker 1: sweet food in large volumes when you sit in front

554
00:23:43,520 --> 00:23:45,800
Speaker 1: of the TV on your own after dinner, it's going

555
00:23:45,880 --> 00:23:48,120
Speaker 1: to be very, very difficult to change that because every

556
00:23:48,119 --> 00:23:50,600
Speaker 1: selling your body is driving you to the behavior. So

557
00:23:50,800 --> 00:23:53,440
Speaker 1: changing the environment where you perhaps not watching TV at

558
00:23:53,440 --> 00:23:54,399
Speaker 1: that time of day.

559
00:23:54,320 --> 00:23:55,600
Speaker 2: You're not doing it alone.

560
00:23:55,960 --> 00:23:59,720
Speaker 1: Indeed, removing temptation lean The biggest predictor of discretionary food

561
00:23:59,760 --> 00:24:03,280
Speaker 1: into is availability. So if you routinely stuck up when

562
00:24:03,320 --> 00:24:05,399
Speaker 1: you go to the shop to plan for this bine

563
00:24:05,400 --> 00:24:08,399
Speaker 1: you're emotional eating, you've got buckleys in changing it. So

564
00:24:08,440 --> 00:24:10,520
Speaker 1: you've got to make sure the food stimulus isn't easily

565
00:24:10,560 --> 00:24:13,719
Speaker 1: accessible at home. Keeping a diary can be quite powerful

566
00:24:13,760 --> 00:24:15,800
Speaker 1: because it's similar to a food diary in the sense

567
00:24:15,880 --> 00:24:19,520
Speaker 1: that it creates mindful behavior and accountability. So we're often

568
00:24:19,600 --> 00:24:21,439
Speaker 1: less likely to do it if we have to actually

569
00:24:21,440 --> 00:24:24,120
Speaker 1: write it down, whereas sometimes emotional eating can be almost

570
00:24:24,440 --> 00:24:26,200
Speaker 1: you are not even conscious of it. It's just something

571
00:24:26,200 --> 00:24:28,359
Speaker 1: that you're not even aware you're doing to a certain extent.

572
00:24:29,040 --> 00:24:32,119
Speaker 1: And also keeping blood glucose controlled so you don't have

573
00:24:32,200 --> 00:24:33,679
Speaker 1: that terrible craving after dinner.

574
00:24:33,680 --> 00:24:35,280
Speaker 2: Now, I have a lot of clients who.

575
00:24:35,240 --> 00:24:38,119
Speaker 1: Will restrict, restrict, restrict, all day. They'll be strict with

576
00:24:38,160 --> 00:24:40,320
Speaker 1: their dinner, so they'll have a piece of chicken, breast, fish,

577
00:24:40,359 --> 00:24:43,080
Speaker 1: loads of veggies, and then they haven't eaten enough carbohydrate

578
00:24:43,359 --> 00:24:46,040
Speaker 1: and then they have load blood glucose after dinner. Their

579
00:24:46,040 --> 00:24:48,680
Speaker 1: body's hungry, and of course when you're craving sweet food,

580
00:24:48,920 --> 00:24:51,760
Speaker 1: it's very difficult to control behavior if that's available, and

581
00:24:51,800 --> 00:24:53,960
Speaker 1: that's when you'll see people polish off or the rice

582
00:24:54,000 --> 00:24:57,119
Speaker 1: crackers or the crackers after dinner or whatever's available. So

583
00:24:57,200 --> 00:24:59,040
Speaker 1: I think making sure that your dinner either has a

584
00:24:59,040 --> 00:25:02,480
Speaker 1: source of carbohydrate, or you're pre empting the desire to

585
00:25:02,520 --> 00:25:04,879
Speaker 1: have something sweet after dinner and doing it in a

586
00:25:04,880 --> 00:25:07,240
Speaker 1: way that you can control, and feeling control and not

587
00:25:07,359 --> 00:25:10,440
Speaker 1: binge is another key behavioral strategy if you're at the

588
00:25:10,480 --> 00:25:11,600
Speaker 1: point of being able.

589
00:25:11,359 --> 00:25:13,280
Speaker 2: To manage it. But we definitely don't want to.

590
00:25:13,200 --> 00:25:16,159
Speaker 1: Take away from people who for which emotional eating is

591
00:25:16,200 --> 00:25:19,680
Speaker 1: that is a clinical psychological issue and perhaps would really

592
00:25:19,720 --> 00:25:23,239
Speaker 1: benefit from some therapy around it to perhaps unpack some

593
00:25:23,320 --> 00:25:26,679
Speaker 1: of those associations and underlying reasons that are fueling the

594
00:25:26,760 --> 00:25:30,440
Speaker 1: desire to overeat or emotionally eat extra food at night time.

595
00:25:30,760 --> 00:25:32,879
Speaker 3: I think it's a really good point because I always

596
00:25:32,880 --> 00:25:34,640
Speaker 3: talk about emotional eating and then a lot of people

597
00:25:34,680 --> 00:25:36,439
Speaker 3: are right back and say, oh, I really struggle with

598
00:25:36,480 --> 00:25:38,560
Speaker 3: binge eating. I think we need to make the point

599
00:25:38,600 --> 00:25:41,040
Speaker 3: and make this very clearly, Susie, that binge eating is

600
00:25:41,080 --> 00:25:43,639
Speaker 3: a diagnosed eating disorder. And I think a lot of

601
00:25:43,680 --> 00:25:46,240
Speaker 3: people use the terms quite interchangeably. It's like, oh, I

602
00:25:46,320 --> 00:25:48,800
Speaker 3: just binged on a couple of squares of chocolate. It's like,

603
00:25:48,960 --> 00:25:51,119
Speaker 3: that's not binge eating. That's not the true definition of

604
00:25:51,119 --> 00:25:53,199
Speaker 3: binge eating. So for a lot of people with a

605
00:25:53,280 --> 00:25:56,200
Speaker 3: truly diagnosed eating disorder of binge eating. They can almost

606
00:25:56,200 --> 00:25:58,639
Speaker 3: have blackout moments, Susie, and the amount of food that

607
00:25:58,680 --> 00:26:01,879
Speaker 3: they can consume in one way sitting, it's almost unbelievable.

608
00:26:01,920 --> 00:26:03,760
Speaker 3: And a lot of the time they don't even remember

609
00:26:03,760 --> 00:26:05,600
Speaker 3: doing that, or they'll wake up the next morning and

610
00:26:05,600 --> 00:26:07,640
Speaker 3: there's just all of these empty packets and that sort

611
00:26:07,640 --> 00:26:09,200
Speaker 3: of thing around them and they're like, oh my god,

612
00:26:09,240 --> 00:26:11,800
Speaker 3: what happened. And I've heard stories where clients say, you know,

613
00:26:12,119 --> 00:26:13,960
Speaker 3: my husband would say to me, you did that, and

614
00:26:14,000 --> 00:26:15,879
Speaker 3: I'm like, no, I didn't. You did that. There's no

615
00:26:15,920 --> 00:26:17,439
Speaker 3: way I could have eaten that food. And they just

616
00:26:17,480 --> 00:26:19,800
Speaker 3: have these almost like black hat moments where they have

617
00:26:19,840 --> 00:26:21,960
Speaker 3: these full on binges where they're eating and it's not

618
00:26:22,040 --> 00:26:23,640
Speaker 3: just a couple of pieces of chocolate or a couple

619
00:26:23,640 --> 00:26:25,560
Speaker 3: of Bicki's. That's not what we would call a binge.

620
00:26:25,600 --> 00:26:25,760
Speaker 2: You know.

621
00:26:25,920 --> 00:26:28,680
Speaker 3: They're having six wraps from the packet, they're having four

622
00:26:28,720 --> 00:26:30,800
Speaker 3: tubs of yogurt, they're having an entire box of cereal,

623
00:26:30,880 --> 00:26:33,480
Speaker 3: or a whole tub of ice cream, the entire twelve

624
00:26:33,760 --> 00:26:36,520
Speaker 3: Timmtams in the packet. It's a large amount of food

625
00:26:37,000 --> 00:26:38,439
Speaker 3: and whether or not you know, some of them are

626
00:26:38,520 --> 00:26:40,560
Speaker 3: really conscious that they're doing it, and others aren't. So

627
00:26:40,600 --> 00:26:43,720
Speaker 3: I think it's very important to understand that binge eating

628
00:26:43,800 --> 00:26:47,240
Speaker 3: is a true eating disorder and absolutely needs the help

629
00:26:47,280 --> 00:26:51,320
Speaker 3: of a proper qualified dietitian and a proper qualified psychologist.

630
00:26:51,440 --> 00:26:54,160
Speaker 3: So you absolutely need that therapy, and so I think

631
00:26:54,160 --> 00:26:55,960
Speaker 3: it's very important Susie and I have been very clear

632
00:26:56,040 --> 00:26:58,560
Speaker 3: not to use the term binge eating. It's very much

633
00:26:58,640 --> 00:27:00,800
Speaker 3: sort of that emotional eating. So if you feel like

634
00:27:01,200 --> 00:27:04,639
Speaker 3: you have or are losing control around food, you're not

635
00:27:04,840 --> 00:27:07,280
Speaker 3: able to stop, you have moments where you've blacked out,

636
00:27:07,320 --> 00:27:09,200
Speaker 3: or you might wake up the next morning and see

637
00:27:09,200 --> 00:27:11,479
Speaker 3: all of these empty packets in the kitchen and you're like,

638
00:27:11,680 --> 00:27:14,439
Speaker 3: who the hell ate that. I think it's very important

639
00:27:14,480 --> 00:27:18,520
Speaker 3: to actually link in with a professional, definitely a psychologist,

640
00:27:18,880 --> 00:27:21,280
Speaker 3: and I would also really recommend a dietitian at the

641
00:27:21,280 --> 00:27:23,959
Speaker 3: same time as well, not just a normal dietitian, very

642
00:27:24,040 --> 00:27:27,800
Speaker 3: much a dietitian who specializes in eating disorders, because I mean,

643
00:27:27,840 --> 00:27:29,680
Speaker 3: there's absolutely no shame in that. But I think it's

644
00:27:29,800 --> 00:27:32,840
Speaker 3: very important that we very much make it clear that

645
00:27:32,840 --> 00:27:35,000
Speaker 3: binge eating is a diagnosed eating disorder and it's not

646
00:27:35,080 --> 00:27:37,600
Speaker 3: something that you can just hope to heal from listening

647
00:27:37,600 --> 00:27:40,199
Speaker 3: to it, you know, forty five minute podcast episode. It's

648
00:27:40,240 --> 00:27:43,800
Speaker 3: absolutely something you need one on one interventions with, and

649
00:27:43,840 --> 00:27:45,920
Speaker 3: particularly if you live in Australia, we've come a really

650
00:27:45,960 --> 00:27:48,680
Speaker 3: long way with helping a lot of our you know,

651
00:27:48,720 --> 00:27:51,520
Speaker 3: Aussies with mental health conditions as well. So if you

652
00:27:51,520 --> 00:27:54,240
Speaker 3: go and visit your GP, there's a lot of additional

653
00:27:54,240 --> 00:27:57,760
Speaker 3: help and resources and clinicians available to you if you

654
00:27:57,840 --> 00:27:59,840
Speaker 3: let them know what's happening and what you're struggling with,

655
00:28:00,000 --> 00:28:01,399
Speaker 3: and you know they can put you in touch with

656
00:28:01,440 --> 00:28:04,120
Speaker 3: the right people. So please don't sit there struggling in silence.

657
00:28:04,200 --> 00:28:07,000
Speaker 3: If binge eating disorder is something that you struggle with,

658
00:28:07,240 --> 00:28:09,040
Speaker 3: if it's more just that you know, you're annoyed it

659
00:28:09,080 --> 00:28:11,400
Speaker 3: yourself because you had, you know, the extra two glasses

660
00:28:11,400 --> 00:28:13,080
Speaker 3: of wine or you're polished off the extra couple of

661
00:28:13,119 --> 00:28:16,359
Speaker 3: chippies in the packet, that is probably something that perhaps

662
00:28:16,440 --> 00:28:18,400
Speaker 3: you could work through yourself, or perhaps you could work

663
00:28:18,440 --> 00:28:20,520
Speaker 3: through with the help of a dietitian or a coach

664
00:28:20,640 --> 00:28:22,840
Speaker 3: or something like that. But I think there is very

665
00:28:22,880 --> 00:28:25,720
Speaker 3: differing degrees of between you know, what is emotional eating

666
00:28:25,720 --> 00:28:28,639
Speaker 3: and what is truly diagnosed binge eating disorder.

667
00:28:28,840 --> 00:28:31,840
Speaker 1: And the difference is to summarize it so you know,

668
00:28:31,960 --> 00:28:34,200
Speaker 1: perhaps you do have a more of a clinical issue

669
00:28:34,200 --> 00:28:37,760
Speaker 1: with emotional eating. If you feel that it's detracting from

670
00:28:37,800 --> 00:28:42,400
Speaker 1: your life or your dietary goals and making it difficult

671
00:28:42,480 --> 00:28:44,800
Speaker 1: to function on a day to day basis, that's a

672
00:28:44,800 --> 00:28:46,760
Speaker 1: sign for me it's a clinical issue and would warrant

673
00:28:46,760 --> 00:28:48,960
Speaker 1: further support. If it's just the fact that when you

674
00:28:49,040 --> 00:28:51,120
Speaker 1: have a couple of biscuits you find it really difficult

675
00:28:51,160 --> 00:28:53,840
Speaker 1: to stop in the evening, that's a sign you probably

676
00:28:53,840 --> 00:28:55,960
Speaker 1: can work on it behaviorally. So let's be just really

677
00:28:55,960 --> 00:28:58,320
Speaker 1: clear on the difference there. And as I said, all

678
00:28:58,360 --> 00:29:00,440
Speaker 1: of us will have a degree of emotional eating, but

679
00:29:00,720 --> 00:29:03,360
Speaker 1: the time that it becomes a problem is when a

680
00:29:03,400 --> 00:29:05,280
Speaker 1: lot of focus and energy is going on it. And

681
00:29:05,360 --> 00:29:08,240
Speaker 1: as I said, it's distracting you from living the life

682
00:29:08,280 --> 00:29:10,320
Speaker 1: that you would like to lead, and that's a sign

683
00:29:10,320 --> 00:29:11,600
Speaker 1: that you may need to do some work.

684
00:29:11,640 --> 00:29:14,440
Speaker 2: And indeed, there are some very proven behavioral strategies and.

685
00:29:14,400 --> 00:29:17,840
Speaker 1: In some cases, if it's deep programming of behavior that's

686
00:29:17,840 --> 00:29:20,400
Speaker 1: occurred over many years, that may be a sign that

687
00:29:20,440 --> 00:29:22,840
Speaker 1: you could do with some extra help from a psychologist

688
00:29:22,920 --> 00:29:25,760
Speaker 1: to work through some of those underlying issues driving the behavior.

689
00:29:26,560 --> 00:29:28,840
Speaker 1: All right, perhaps that's helpful, because as said, we've all

690
00:29:28,880 --> 00:29:31,280
Speaker 1: been there at certain times, I think, particularly in lockdown.

691
00:29:31,760 --> 00:29:34,360
Speaker 1: But onto our product review of the Weekly and today,

692
00:29:34,440 --> 00:29:37,880
Speaker 1: I wanted to talk about high protein wraps because in

693
00:29:37,920 --> 00:29:40,360
Speaker 1: the past week, I think I've had this conversation with

694
00:29:40,400 --> 00:29:43,560
Speaker 1: three or four of my clients, because if you may

695
00:29:43,560 --> 00:29:47,040
Speaker 1: have noticed in supermarkets there's a huge new range of

696
00:29:47,080 --> 00:29:49,560
Speaker 1: wraps that are now high protein. So we went from

697
00:29:49,560 --> 00:29:51,840
Speaker 1: a few years ago where we'd have kind of lebanese wraps,

698
00:29:51,880 --> 00:29:54,600
Speaker 1: and then we had large type raps, and then we

699
00:29:54,680 --> 00:29:57,600
Speaker 1: went to have sort of some mini lower carb varieties.

700
00:29:57,880 --> 00:30:00,640
Speaker 1: But now there's probably four or five different brands that

701
00:30:00,680 --> 00:30:03,920
Speaker 1: I could say that are heavily marketed based on high protein.

702
00:30:04,600 --> 00:30:06,880
Speaker 1: But what I wanted to specifically talk about, and we've

703
00:30:06,960 --> 00:30:10,000
Speaker 1: chosen the Simpsons Pantry high protein lot of carb rap,

704
00:30:10,040 --> 00:30:12,520
Speaker 1: but there's many different ones out there, and this discussion

705
00:30:12,560 --> 00:30:14,960
Speaker 1: is relevant to all of them. Really, is that when

706
00:30:14,960 --> 00:30:16,680
Speaker 1: we take a look at the nutritionals of a high

707
00:30:16,760 --> 00:30:19,680
Speaker 1: protein wrap, and this one in particular, it's some forty

708
00:30:19,680 --> 00:30:22,880
Speaker 1: five gram serve it gets has eight point seven grams

709
00:30:22,880 --> 00:30:25,200
Speaker 1: of protein compared to a regular wrap that might have

710
00:30:25,240 --> 00:30:29,400
Speaker 1: one or two. It's got five point nine grams of carbohydrate.

711
00:30:29,480 --> 00:30:32,720
Speaker 1: Now that is compared to say eighteen to twenty for

712
00:30:32,800 --> 00:30:36,040
Speaker 1: a mini wrap or up to forty for a regular rap.

713
00:30:36,880 --> 00:30:39,120
Speaker 1: Got two hundred and three milligrams of sodium, so pretty

714
00:30:39,120 --> 00:30:41,840
Speaker 1: low for that product, and seven point three grams of

715
00:30:41,880 --> 00:30:46,360
Speaker 1: dietary fiber, which is incredibly high for a bread based product.

716
00:30:46,400 --> 00:30:49,040
Speaker 1: And we look at the ingredients water, wheat flour, soy,

717
00:30:49,080 --> 00:30:51,840
Speaker 1: protein isolate which is being used to bump up that protein,

718
00:30:52,240 --> 00:30:54,840
Speaker 1: vegetable shortening, which I can't stand because that's likely to

719
00:30:54,840 --> 00:30:57,320
Speaker 1: be palm hydrogenated palm oil, so I'm not quite sure

720
00:30:57,320 --> 00:31:01,479
Speaker 1: why that's in the modified wheat starch, gluten, apple cider vinegar,

721
00:31:01,520 --> 00:31:04,720
Speaker 1: and then some additions to keep the product preserved. But

722
00:31:05,400 --> 00:31:08,200
Speaker 1: what I wanted to specifically talk about when it comes

723
00:31:08,200 --> 00:31:10,240
Speaker 1: to protein wraps, and this has got a five star

724
00:31:10,280 --> 00:31:12,440
Speaker 1: health rating, and I'm not sure I even agree with that,

725
00:31:13,080 --> 00:31:15,680
Speaker 1: is that if we're looking at carbohydrate based foods in

726
00:31:15,720 --> 00:31:20,320
Speaker 1: our diet, whether it's bread, rye, cereal, pasta, starchy veggies,

727
00:31:21,320 --> 00:31:25,400
Speaker 1: we are consuming that carbohydrate. There's benefits to having a

728
00:31:25,480 --> 00:31:28,760
Speaker 1: whole grain carbohydrate in the diet for energy. So when

729
00:31:28,760 --> 00:31:31,680
Speaker 1: I'm prescribing a bread or a wrap for my clients,

730
00:31:32,400 --> 00:31:34,640
Speaker 1: I am using that product as a source of fuel

731
00:31:34,680 --> 00:31:37,800
Speaker 1: and a source of energy. So whilst I have traditionally

732
00:31:37,920 --> 00:31:40,760
Speaker 1: leaned towards the mini or lower car wraps because I

733
00:31:40,800 --> 00:31:42,880
Speaker 1: felt that the big wraps are too big at forty

734
00:31:42,920 --> 00:31:46,760
Speaker 1: plus grams of carbohydrate, I am not an overall huge

735
00:31:46,800 --> 00:31:49,320
Speaker 1: fan of low carb wraps because when I'm prescribing a

736
00:31:49,400 --> 00:31:51,520
Speaker 1: rap as a breakfast option or to have with lunch,

737
00:31:51,880 --> 00:31:54,720
Speaker 1: I want my clients to have that energy available to them.

738
00:31:55,240 --> 00:31:57,040
Speaker 1: So I don't want them to have a high protein

739
00:31:57,080 --> 00:31:59,400
Speaker 1: wrap for breakfast where they might team it with egg

740
00:31:59,560 --> 00:32:02,480
Speaker 1: or lean bacon or smoked salmon, because they're going to

741
00:32:02,520 --> 00:32:05,160
Speaker 1: have insufficient amount of carbohydrate to fuel them through the

742
00:32:05,160 --> 00:32:07,680
Speaker 1: morning at five point nine grams, which is very low.

743
00:32:07,680 --> 00:32:11,400
Speaker 1: It's about half almost a third of a regular slice

744
00:32:11,400 --> 00:32:14,040
Speaker 1: of bread, and then I know later they're going to

745
00:32:14,040 --> 00:32:16,480
Speaker 1: get really hungry because they haven't had enough carbohydrate and

746
00:32:16,520 --> 00:32:18,160
Speaker 1: it's going to prime them to over eat later in

747
00:32:18,200 --> 00:32:21,320
Speaker 1: the day. So in terms of this product, the only

748
00:32:21,360 --> 00:32:23,320
Speaker 1: time I would use a high protein wrap is in

749
00:32:23,320 --> 00:32:26,440
Speaker 1: the afternoon when I'm trying to fill a client up

750
00:32:26,640 --> 00:32:29,960
Speaker 1: before dinner and have more protein than carbohydrate because they've

751
00:32:30,000 --> 00:32:31,880
Speaker 1: had the bulk of their fuel in the day. But

752
00:32:31,960 --> 00:32:34,600
Speaker 1: I don't use high protein wraps in the first half.

753
00:32:34,400 --> 00:32:34,800
Speaker 2: Of the day.

754
00:32:34,840 --> 00:32:37,400
Speaker 1: I much prefer a mini or a reduced carb that

755
00:32:37,480 --> 00:32:39,640
Speaker 1: comes in close to twenty grams that I will then

756
00:32:40,000 --> 00:32:42,520
Speaker 1: have my client enjoy as a breakfast wrap with eggs

757
00:32:42,840 --> 00:32:45,560
Speaker 1: or as a sandwich for lunch. But this product that

758
00:32:45,840 --> 00:32:48,800
Speaker 1: is coming out as a high protein alternative is interesting

759
00:32:48,920 --> 00:32:52,160
Speaker 1: because I think that it's easily confused.

760
00:32:51,560 --> 00:32:53,000
Speaker 2: About the role this will play.

761
00:32:53,560 --> 00:32:55,480
Speaker 1: And you and I have spoken about this because even

762
00:32:55,480 --> 00:32:58,280
Speaker 1: though these products have got sort of modified wheat starches

763
00:32:58,320 --> 00:33:02,920
Speaker 1: and different fiber options to bulk them up for less carbohydrate,

764
00:33:03,640 --> 00:33:06,040
Speaker 1: I prefer whole grain carbohydrates going in because I want

765
00:33:06,080 --> 00:33:08,120
Speaker 1: my clients to have the dietary benefits that come from

766
00:33:08,160 --> 00:33:10,920
Speaker 1: whole grains. So, as I said, there perhaps is a

767
00:33:10,920 --> 00:33:13,240
Speaker 1: place for them, but it's certainly not my go to

768
00:33:13,360 --> 00:33:16,400
Speaker 1: wrap of choice. And just because it says protein doesn't

769
00:33:16,400 --> 00:33:19,240
Speaker 1: mean it's better. And the five star health rating on

770
00:33:19,280 --> 00:33:21,960
Speaker 1: a formulated process food, I think there's some issues with that,

771
00:33:22,120 --> 00:33:24,480
Speaker 1: the message that it's sending to people and why you

772
00:33:24,520 --> 00:33:25,880
Speaker 1: do need to be careful and at the end of

773
00:33:25,920 --> 00:33:27,480
Speaker 1: the day, the only thing you can really trust in

774
00:33:27,520 --> 00:33:30,040
Speaker 1: my mind is the ingredient list and the nutritional panel,

775
00:33:30,360 --> 00:33:32,680
Speaker 1: because I think sometimes it can be a little bit misleading.

776
00:33:33,400 --> 00:33:35,520
Speaker 3: Yeah, I must mean for a couple of my clients,

777
00:33:35,560 --> 00:33:37,840
Speaker 3: I have been using them, but as I said, it's

778
00:33:37,880 --> 00:33:39,920
Speaker 3: not something that I would recommend for everyone. It wouldn't

779
00:33:39,920 --> 00:33:42,240
Speaker 3: be something like you look at that front of package marketing.

780
00:33:42,280 --> 00:33:44,840
Speaker 3: It's like five star house rating, low carb, high protein

781
00:33:44,920 --> 00:33:47,480
Speaker 3: by my friendly certified Vigan, Aussie made and on you're

782
00:33:47,520 --> 00:33:50,560
Speaker 3: like perfect, Like it ticks all the boxes right, And

783
00:33:50,600 --> 00:33:52,440
Speaker 3: I really do think this is a great one for

784
00:33:52,600 --> 00:33:55,160
Speaker 3: clients with IBS because a lot of clients don't really

785
00:33:55,200 --> 00:33:58,320
Speaker 3: tolerate the hugely weak based products. They have sort of

786
00:33:58,360 --> 00:34:00,480
Speaker 3: a little bit of a weird based in toler so

787
00:34:00,680 --> 00:34:02,920
Speaker 3: I think that these ones are good from that perspective.

788
00:34:03,000 --> 00:34:05,440
Speaker 3: I mean, I think most wraps are vegan anyway, aren't

789
00:34:05,440 --> 00:34:08,560
Speaker 3: they craps? Correct me if I'm wrong. Anyway, I think

790
00:34:08,560 --> 00:34:10,200
Speaker 3: it's just a lot of front of package marketing. But

791
00:34:10,440 --> 00:34:13,040
Speaker 3: as you said, the amount of fiber in there is great,

792
00:34:13,120 --> 00:34:15,760
Speaker 3: like seven point three grams, but you look at the packet,

793
00:34:15,800 --> 00:34:17,759
Speaker 3: it's a white wrap. Like as you said, there's no

794
00:34:17,960 --> 00:34:20,719
Speaker 3: benefits of whole grains for our gut health. I would

795
00:34:20,800 --> 00:34:24,040
Speaker 3: much rather see some visible grains in that wrap. And

796
00:34:24,120 --> 00:34:26,680
Speaker 3: as you said, you know, five point nine grams of carbs,

797
00:34:26,719 --> 00:34:29,360
Speaker 3: it is very low carbs. So for somebody who perhaps

798
00:34:29,440 --> 00:34:31,759
Speaker 3: eats a huge amount of carbs in their snacks, or

799
00:34:31,880 --> 00:34:34,759
Speaker 3: they're having this wrap as part of something else with

800
00:34:34,840 --> 00:34:37,680
Speaker 3: their lunch, which also has some fruit and I don't know,

801
00:34:37,760 --> 00:34:39,799
Speaker 3: some beans and some other things in it, where there's

802
00:34:39,840 --> 00:34:42,200
Speaker 3: also extra carbs, that's fine. But if this is the

803
00:34:42,280 --> 00:34:45,440
Speaker 3: only source of you know, carbohydrate within their lunch and

804
00:34:45,440 --> 00:34:47,040
Speaker 3: they're just putting a bit of protein and a little

805
00:34:47,040 --> 00:34:49,560
Speaker 3: bit of salad leaves in it, yeah, I just don't

806
00:34:49,560 --> 00:34:51,200
Speaker 3: think the amount of hole grains or the amount of

807
00:34:51,239 --> 00:34:54,640
Speaker 3: carbohydrate is complete enough for a properly balanced me for

808
00:34:54,840 --> 00:34:57,080
Speaker 3: the majority of our clients. So I don't know if

809
00:34:57,080 --> 00:34:59,320
Speaker 3: we're just I don't know, perhaps taking the marketing a

810
00:34:59,360 --> 00:35:01,640
Speaker 3: little bit too. I mean, the macros look good on paper,

811
00:35:01,680 --> 00:35:04,160
Speaker 3: as you said, but I think there is a little

812
00:35:04,200 --> 00:35:06,279
Speaker 3: bit more that goes into that, and it really does

813
00:35:06,320 --> 00:35:08,880
Speaker 3: come down to certain goals for our clients and the

814
00:35:08,880 --> 00:35:11,400
Speaker 3: amount of all the spread of carbohydrate you're eating throughout

815
00:35:11,400 --> 00:35:14,120
Speaker 3: the day, plus also what else are you eating with

816
00:35:14,160 --> 00:35:15,840
Speaker 3: that meal as well, And particularly if you're going to

817
00:35:15,880 --> 00:35:18,960
Speaker 3: have someone who maybe has really higher requirements, he's going

818
00:35:19,000 --> 00:35:21,520
Speaker 3: to have two or three wraps, maybe this could be

819
00:35:21,560 --> 00:35:24,200
Speaker 3: a good option. But yeah, I think that I'm sort

820
00:35:24,200 --> 00:35:25,600
Speaker 3: of fifty to fifty on it. I really like it,

821
00:35:25,640 --> 00:35:27,240
Speaker 3: and I have used it for some of my clients,

822
00:35:27,280 --> 00:35:29,640
Speaker 3: but I can see that there are better other types

823
00:35:29,680 --> 00:35:31,960
Speaker 3: of wraps on the markets with those visible whole grains

824
00:35:32,000 --> 00:35:34,319
Speaker 3: in there, that you might have twenty thirty grams of

825
00:35:34,320 --> 00:35:37,359
Speaker 3: carbohydrate per wrap, which is absolutely okay if that's sort

826
00:35:37,400 --> 00:35:39,080
Speaker 3: of the carbohydrate source in our meal.

827
00:35:39,640 --> 00:35:42,040
Speaker 1: Because the other thing is they're not inexpensive. I'll just

828
00:35:42,080 --> 00:35:43,680
Speaker 1: have a quick look how much they are, but my

829
00:35:44,040 --> 00:35:46,520
Speaker 1: preferred wrap or any of the mini whole grains for

830
00:35:46,560 --> 00:35:49,200
Speaker 1: that reason, because you're getting the whole grain benefit, and

831
00:35:49,239 --> 00:35:51,880
Speaker 1: they retail at two dollars for a packet, which I

832
00:35:51,880 --> 00:35:54,120
Speaker 1: think is important as well, because let's be honest, a

833
00:35:54,120 --> 00:35:56,040
Speaker 1: lot of these formulated foods are not inexpensive.

834
00:35:56,080 --> 00:35:56,640
Speaker 2: I'm something quick.

835
00:35:56,640 --> 00:35:58,359
Speaker 1: Look, yeah, these ones are five dollars, so that's more

836
00:35:58,400 --> 00:36:00,560
Speaker 1: than double the price of a small whole grain wrap.

837
00:36:01,000 --> 00:36:02,759
Speaker 2: And I've also just got here because, as I said,

838
00:36:02,800 --> 00:36:03,920
Speaker 2: I did record a video on this.

839
00:36:04,040 --> 00:36:06,319
Speaker 1: I've got the Woolies ones because we talked about this

840
00:36:06,440 --> 00:36:09,880
Speaker 1: product in our very first podcast with the pizza bases,

841
00:36:09,960 --> 00:36:11,920
Speaker 1: So I can see how people are confused because we

842
00:36:12,000 --> 00:36:14,840
Speaker 1: had said the pizza bases are good and I stand

843
00:36:14,840 --> 00:36:16,840
Speaker 1: by that because I think when you're looking at pizza,

844
00:36:17,280 --> 00:36:21,360
Speaker 1: it's adding a lot of nutrition into a typical product

845
00:36:21,400 --> 00:36:24,400
Speaker 1: that's high fat and process carbohydrate. I think the difference

846
00:36:24,440 --> 00:36:26,200
Speaker 1: is that if we're looking at a rap it tends

847
00:36:26,239 --> 00:36:28,080
Speaker 1: to be a day to day food product as opposed

848
00:36:28,120 --> 00:36:29,680
Speaker 1: to a once off meal of the week. And that's

849
00:36:29,719 --> 00:36:32,040
Speaker 1: the difference. But the same you know, the Woolies brand,

850
00:36:32,040 --> 00:36:34,680
Speaker 1: which is retailed under that same branding as the pizza

851
00:36:34,760 --> 00:36:36,879
Speaker 1: bace are coming in at that This is nine point

852
00:36:36,920 --> 00:36:38,960
Speaker 1: two grams of protein and just five point eight grams

853
00:36:38,960 --> 00:36:41,160
Speaker 1: of car But again, it wouldn't never be my daily

854
00:36:41,160 --> 00:36:43,600
Speaker 1: wrap of choice. And they are a lot more expensive

855
00:36:43,600 --> 00:36:46,200
Speaker 1: than a small mini whole grain wrap. And if someone

856
00:36:46,360 --> 00:36:48,000
Speaker 1: liked this product. I would say, well, you can have

857
00:36:48,080 --> 00:36:50,680
Speaker 1: it with one hundred percent nutspread and a banana for breakfast,

858
00:36:51,160 --> 00:36:52,560
Speaker 1: and then you're getting a bit of protein. But I

859
00:36:52,640 --> 00:36:54,760
Speaker 1: kind of like protein to be up around twenty grams

860
00:36:54,800 --> 00:36:57,560
Speaker 1: for a meal, So yeah, I'd probably only use it

861
00:36:57,640 --> 00:36:59,640
Speaker 1: as a snap. But the message is I don't want

862
00:36:59,640 --> 00:37:02,839
Speaker 1: client or general people to think that high protein, low

863
00:37:02,920 --> 00:37:05,359
Speaker 1: carb is always better. It always comes down to your

864
00:37:05,360 --> 00:37:08,160
Speaker 1: dietary goals and nutritionally, generally, we're looking for whole grain,

865
00:37:08,239 --> 00:37:09,200
Speaker 1: good quality carbs.

866
00:37:09,200 --> 00:37:10,200
Speaker 2: It's not evely processed.

867
00:37:10,320 --> 00:37:12,279
Speaker 1: Let's be honestly, and this is pretty process Like look

868
00:37:12,280 --> 00:37:14,279
Speaker 1: at the list on it for a very simple.

869
00:37:14,040 --> 00:37:15,440
Speaker 2: Bread, there's no whole grain in there.

870
00:37:15,520 --> 00:37:18,759
Speaker 1: Vegetable shortening like really, So you know, definitely, I think

871
00:37:18,760 --> 00:37:20,879
Speaker 1: there's better products out there, and it's not my go

872
00:37:20,960 --> 00:37:23,440
Speaker 1: to And if I did use it, it would be occasionally

873
00:37:23,440 --> 00:37:25,000
Speaker 1: in the afternoon. It's a bit of a top up,

874
00:37:25,000 --> 00:37:26,920
Speaker 1: but it wouldn't be my go to wrap of choice.

875
00:37:27,040 --> 00:37:28,480
Speaker 3: Yeah, And as I said, I'm sort of fifty to

876
00:37:28,480 --> 00:37:29,839
Speaker 3: fifty on them. I don't mind them, but I don't

877
00:37:29,880 --> 00:37:31,840
Speaker 3: love them. But where I would see them really helpful

878
00:37:31,920 --> 00:37:34,799
Speaker 3: is for some of our ibs type clients or some

879
00:37:34,840 --> 00:37:37,680
Speaker 3: of our vegan plant based currents who that protein amount

880
00:37:37,680 --> 00:37:39,839
Speaker 3: would actually be really helpful. So I'd give them two

881
00:37:39,880 --> 00:37:42,000
Speaker 3: of these wraps with you know, some homus and some

882
00:37:42,080 --> 00:37:43,759
Speaker 3: salads and that sort of thing on it, and some

883
00:37:43,800 --> 00:37:46,440
Speaker 3: healthy facts in there as well, maybe some avocado or

884
00:37:46,560 --> 00:37:48,000
Speaker 3: all that sort of thing. So I think, you know,

885
00:37:48,040 --> 00:37:50,320
Speaker 3: in two wraps, you'd be getting closer to sort of

886
00:37:50,400 --> 00:37:52,520
Speaker 3: seventeen grams of protein per serve. If you can add

887
00:37:52,520 --> 00:37:54,440
Speaker 3: a bit of homice or a bit of sort of

888
00:37:54,560 --> 00:37:57,200
Speaker 3: good tempeo or tofu onto that rap as well, you'd

889
00:37:57,200 --> 00:37:59,319
Speaker 3: really be hitting some of your goals from a even

890
00:37:59,320 --> 00:38:02,239
Speaker 3: distribution of protein throughout the day perspective. Put it that way.

891
00:38:02,280 --> 00:38:04,640
Speaker 3: So I think for the right client it can be

892
00:38:04,760 --> 00:38:07,120
Speaker 3: very very helpful. And as we mentioned, for some of

893
00:38:07,120 --> 00:38:10,080
Speaker 3: our more insuly resistant clients, even though five grams of

894
00:38:10,080 --> 00:38:13,080
Speaker 3: carbohydrate per wrap is still incredibly low, you can absolutely

895
00:38:13,120 --> 00:38:15,520
Speaker 3: eat more than that the majority of people can. So

896
00:38:15,560 --> 00:38:18,080
Speaker 3: I think it really does come down to the type

897
00:38:18,080 --> 00:38:20,080
Speaker 3: of client and the volume as well. If you're going

898
00:38:20,120 --> 00:38:22,160
Speaker 3: to have three of these wraps, if you're somebody who's

899
00:38:22,239 --> 00:38:25,160
Speaker 3: you know, mail, you're superactive, maybe this is a better option.

900
00:38:25,280 --> 00:38:27,879
Speaker 3: Versus like three standard wraps where you might be having

901
00:38:28,200 --> 00:38:31,360
Speaker 3: well over sixty eighty grams of carbohydrates. Perhaps this is

902
00:38:31,360 --> 00:38:34,319
Speaker 3: a better option for you if volume or quantity is

903
00:38:34,840 --> 00:38:36,799
Speaker 3: something that you need to consider. Put it that way.

904
00:38:36,960 --> 00:38:39,640
Speaker 1: Agree, All right, Well hopefully that's cleared up, clear up

905
00:38:39,680 --> 00:38:41,359
Speaker 1: the wrap confusion out there.

906
00:38:41,680 --> 00:38:43,920
Speaker 3: Yeah, yeah, So I really think it does come down to,

907
00:38:44,080 --> 00:38:46,799
Speaker 3: you know, we're all individuals. I cannot just say that

908
00:38:46,840 --> 00:38:48,719
Speaker 3: this is a great product for everyone all not this

909
00:38:48,760 --> 00:38:51,279
Speaker 3: product sucks for everybody. It really does come down to

910
00:38:51,719 --> 00:38:54,600
Speaker 3: thinking about your own individual goals and where you're really

911
00:38:54,600 --> 00:38:56,960
Speaker 3: sitting and you know, do you need some specialized help

912
00:38:57,000 --> 00:38:59,280
Speaker 3: with your diet, do you need something that is IBS friendly,

913
00:38:59,320 --> 00:39:01,920
Speaker 3: Are you following your plant based lifestyle? Do you have

914
00:39:02,000 --> 00:39:05,320
Speaker 3: some other medical conditions that need to be taken into accounts. So, really,

915
00:39:05,360 --> 00:39:07,480
Speaker 3: we are all individual and we should be making these

916
00:39:07,520 --> 00:39:10,319
Speaker 3: decisions based on what's the best thing for us, not

917
00:39:10,440 --> 00:39:12,600
Speaker 3: just because we heard that someone on a podcast said yep,

918
00:39:12,640 --> 00:39:15,359
Speaker 3: that's great. Go get that. Everybody, go get that. And

919
00:39:15,400 --> 00:39:18,400
Speaker 3: Susie for our final segment of the show, a listener

920
00:39:18,480 --> 00:39:23,000
Speaker 3: question that's popped up probably multiple, multiple, multiple times through

921
00:39:23,120 --> 00:39:25,919
Speaker 3: our Instagram pages a lot of people have DM commented said,

922
00:39:25,960 --> 00:39:29,040
Speaker 3: can you guys talk about protein powder? So let's kick

923
00:39:29,040 --> 00:39:31,719
Speaker 3: off the discussion about protein powder. What is it, do

924
00:39:31,760 --> 00:39:33,560
Speaker 3: we need it, how do we use it? And which

925
00:39:33,560 --> 00:39:36,520
Speaker 3: one should we be looking to buy. So I sort

926
00:39:36,520 --> 00:39:38,960
Speaker 3: of am always as you are, SUSI food first and

927
00:39:39,480 --> 00:39:42,320
Speaker 3: rich supplementation. It's a very very small amount of clients

928
00:39:42,320 --> 00:39:45,160
Speaker 3: that I would recommend or use supplements for. But protein

929
00:39:45,200 --> 00:39:48,200
Speaker 3: powder is probably one of my most recommended supplements for

930
00:39:48,320 --> 00:39:51,040
Speaker 3: my females who are active whose goals are fat loss,

931
00:39:51,160 --> 00:39:53,840
Speaker 3: purely because we want that even distribution of protein throughout

932
00:39:53,880 --> 00:39:56,640
Speaker 3: the day. So I will only ever use protein Susie

933
00:39:56,680 --> 00:39:59,839
Speaker 3: as an addition to a meal, not as a standalone meal.

934
00:40:00,040 --> 00:40:01,880
Speaker 3: It is not a mere replacement. It is not something

935
00:40:01,880 --> 00:40:04,640
Speaker 3: I get my clients chugging pre workout or post work

936
00:40:04,800 --> 00:40:06,560
Speaker 3: or even during a workout. When I was at the

937
00:40:06,600 --> 00:40:09,439
Speaker 3: gym this morning, some guy was like drinking protein between sets,

938
00:40:09,480 --> 00:40:11,719
Speaker 3: and I'm like, oh, dude, like come on, Like, it's

939
00:40:11,760 --> 00:40:14,719
Speaker 3: not needed for the majority of people. So I use

940
00:40:14,719 --> 00:40:17,400
Speaker 3: it as an addition to a meal. It's purely to

941
00:40:17,440 --> 00:40:21,440
Speaker 3: boost the protein content in that meal, particularly around breakfast.

942
00:40:21,520 --> 00:40:24,120
Speaker 3: Because if my clients are somebody who don't like dairy,

943
00:40:24,200 --> 00:40:26,920
Speaker 3: or don't eat dairy at all, and or don't like eggs.

944
00:40:27,120 --> 00:40:30,080
Speaker 3: We're really quite limited in terms of protein at breakfast time,

945
00:40:30,120 --> 00:40:32,960
Speaker 3: and particularly if we're doing things like smoothies or bowls

946
00:40:32,960 --> 00:40:35,839
Speaker 3: of cereal, the protein content can be quite low if

947
00:40:35,880 --> 00:40:37,759
Speaker 3: we're not mixing up with a high protein yogurt or

948
00:40:37,800 --> 00:40:40,600
Speaker 3: something like that. So protein powder I think has a

949
00:40:40,640 --> 00:40:43,040
Speaker 3: time and a place, but I just don't think that.

950
00:40:43,160 --> 00:40:44,719
Speaker 3: You know, a lot of the recommendations on the back

951
00:40:44,760 --> 00:40:46,520
Speaker 3: of the bottle is like forty grams, so people will

952
00:40:46,560 --> 00:40:48,800
Speaker 3: just use a whole serving. For most of my clients,

953
00:40:48,840 --> 00:40:52,279
Speaker 3: I'll use between ten grams or maybe twenty grams that

954
00:40:52,320 --> 00:40:54,759
Speaker 3: are stretch in a protein, like in a smoothie or

955
00:40:54,760 --> 00:40:57,239
Speaker 3: something like that. So I rarely ever use a full

956
00:40:57,280 --> 00:40:59,719
Speaker 3: serve of protein powder, and it's really to supplement a

957
00:40:59,760 --> 00:41:02,359
Speaker 3: meal to boost that protein to where I want it

958
00:41:02,360 --> 00:41:04,800
Speaker 3: to be. What are your thoughts on protein powders?

959
00:41:04,840 --> 00:41:07,239
Speaker 1: Well, then, as a sports dietitian in a past life,

960
00:41:07,280 --> 00:41:09,520
Speaker 1: I used it a lot, Now not as often.

961
00:41:09,960 --> 00:41:10,279
Speaker 2: I guess.

962
00:41:10,280 --> 00:41:13,080
Speaker 1: The two occasions I would use it is in baking.

963
00:41:13,239 --> 00:41:15,680
Speaker 1: Sometimes I'll use it to bulk up say protein balls

964
00:41:15,760 --> 00:41:17,840
Speaker 1: or bliss balls, just to give a high protein content,

965
00:41:18,480 --> 00:41:20,759
Speaker 1: or if someone's got a protein powder or wants to

966
00:41:20,840 --> 00:41:22,440
Speaker 1: use it in a smoothie, I might use it. And

967
00:41:22,480 --> 00:41:24,600
Speaker 1: the two I guess the most common question we're ask

968
00:41:24,719 --> 00:41:27,000
Speaker 1: is which type. So the two I go for it

969
00:41:27,120 --> 00:41:30,120
Speaker 1: is either one hundred percent way protein because basically then

970
00:41:30,160 --> 00:41:33,640
Speaker 1: you're paying for the pure stuff. It's basically concentrated milk protein.

971
00:41:34,120 --> 00:41:37,760
Speaker 1: It's a complete protein. And if people are consuming dairy food,

972
00:41:37,800 --> 00:41:40,040
Speaker 1: it's a way they can perhaps increase the protein in

973
00:41:40,040 --> 00:41:43,120
Speaker 1: the smoothie. And again I'd use about twenty grams per serve,

974
00:41:43,480 --> 00:41:45,840
Speaker 1: particularly if someone may be using a plant based milk

975
00:41:45,960 --> 00:41:48,360
Speaker 1: just to give a little bit more animal based protein,

976
00:41:48,800 --> 00:41:51,000
Speaker 1: or for people who are preferring a plant based I'll

977
00:41:51,120 --> 00:41:53,680
Speaker 1: use a brown rice protein, but also one that's mixed

978
00:41:53,719 --> 00:41:56,240
Speaker 1: with pea protein because then again you get a complete

979
00:41:56,320 --> 00:41:57,520
Speaker 1: amino acid profile.

980
00:41:58,120 --> 00:42:00,200
Speaker 2: And I chant to just not for Australian.

981
00:41:59,760 --> 00:42:02,600
Speaker 1: Brand and things like Body Science and Musashi or I

982
00:42:02,680 --> 00:42:05,640
Speaker 1: quite like Terresa cutters range, so no other reason than

983
00:42:05,880 --> 00:42:08,360
Speaker 1: they're sourced here, they're good quality. In the case of

984
00:42:08,360 --> 00:42:11,239
Speaker 1: Body Science or Masashi, they're often drug tested, which we

985
00:42:11,280 --> 00:42:13,960
Speaker 1: may need if they're athletes competing. But again, do I

986
00:42:14,000 --> 00:42:16,200
Speaker 1: have it at home. No, As I said, in some

987
00:42:16,239 --> 00:42:18,520
Speaker 1: of my recipes, I'll use it in bliss balls and

988
00:42:18,560 --> 00:42:20,520
Speaker 1: things like that to bulk it up. But I think

989
00:42:20,560 --> 00:42:23,080
Speaker 1: it's also we've spoken about this before with supplements, just

990
00:42:23,120 --> 00:42:25,440
Speaker 1: don't pay huge amounts for something that's the same product,

991
00:42:25,560 --> 00:42:29,040
Speaker 1: like one hundred percent Way. Protein is generally pretty similar

992
00:42:29,080 --> 00:42:31,000
Speaker 1: across the board. So if you can pay twenty dollars

993
00:42:31,080 --> 00:42:33,359
Speaker 1: versus forty and you're on a budget, you're probably better

994
00:42:33,400 --> 00:42:35,440
Speaker 1: to go with the twenty. And like you said, just

995
00:42:35,480 --> 00:42:37,640
Speaker 1: make sure you're not wasting it, because if you don't

996
00:42:37,680 --> 00:42:40,120
Speaker 1: need that extra protein, you're just washing it down the sink.

997
00:42:40,239 --> 00:42:43,440
Speaker 1: So that's my default on it. I don't tend to

998
00:42:43,520 --> 00:42:46,040
Speaker 1: introduce it unless I really need to. But they're the

999
00:42:46,040 --> 00:42:48,439
Speaker 1: two types. I would go for a good quality brown

1000
00:42:48,520 --> 00:42:52,239
Speaker 1: rice pe mix or one hundred percent Way. And yeah,

1001
00:42:52,280 --> 00:42:54,399
Speaker 1: the only time I generally use it is to bulk

1002
00:42:54,480 --> 00:42:57,240
Speaker 1: up that breakfast meal with shakes or perhaps a Bircher

1003
00:42:57,280 --> 00:42:59,560
Speaker 1: bowl for someone who's struggling to get their protein up.

1004
00:43:00,040 --> 00:43:02,719
Speaker 1: Occasionally with athletes, yes, but that's sort of a different category.

1005
00:43:02,920 --> 00:43:04,719
Speaker 1: But then yeah, just with blist balls, and things like

1006
00:43:04,760 --> 00:43:06,120
Speaker 1: that if I want to get the protein up a

1007
00:43:06,120 --> 00:43:08,799
Speaker 1: little bit in products that have got a heavy carbohydrate base.

1008
00:43:09,320 --> 00:43:11,080
Speaker 2: So yet it's sort of like you.

1009
00:43:11,000 --> 00:43:14,080
Speaker 1: Said, a product that can complement a diet as opposed

1010
00:43:14,120 --> 00:43:15,759
Speaker 1: to be a real necessity.

1011
00:43:15,960 --> 00:43:18,000
Speaker 3: Absolutely, and I get a lot of questions, particularly now,

1012
00:43:18,040 --> 00:43:19,879
Speaker 3: I think because I'm pregnant, from a lot of women

1013
00:43:19,920 --> 00:43:22,719
Speaker 3: saying like, can I have protein powder and pregnancy. It's

1014
00:43:22,760 --> 00:43:24,760
Speaker 3: really something that you need to discuss on an individual

1015
00:43:24,800 --> 00:43:27,400
Speaker 3: basis with your dietitian. But for ninety five percent of

1016
00:43:27,440 --> 00:43:30,360
Speaker 3: women it's not needed or recommended. And particularly do not

1017
00:43:30,440 --> 00:43:33,239
Speaker 3: do brown rice protein if you're pregnant, because where the

1018
00:43:33,360 --> 00:43:35,480
Speaker 3: rice is grown in the ground, it can actually be

1019
00:43:35,560 --> 00:43:37,719
Speaker 3: quite a high risk. So I definitely wouldn't be recommending

1020
00:43:37,840 --> 00:43:40,279
Speaker 3: a brown rice protein for pregnancy. Is that because of

1021
00:43:40,320 --> 00:43:43,319
Speaker 3: the arsenic Yeah? Yeah, And a lot of brown rice

1022
00:43:43,360 --> 00:43:45,440
Speaker 3: protein isn't grown in Australia either, like it's grown in

1023
00:43:45,440 --> 00:43:47,120
Speaker 3: the rice fields of China and that sort of thing,

1024
00:43:47,280 --> 00:43:50,239
Speaker 3: and it's not probably disclosed on a lot of products

1025
00:43:50,480 --> 00:43:52,799
Speaker 3: where the brown rice protein is actually coming from. So

1026
00:43:52,840 --> 00:43:55,799
Speaker 3: I'm very very aware of that for pregnancy. I would

1027
00:43:55,880 --> 00:43:58,920
Speaker 3: probably say, I reckon I've had protein powder maybe three

1028
00:43:58,920 --> 00:44:00,839
Speaker 3: times throughout my whole pregnant seeing one of my now

1029
00:44:00,840 --> 00:44:03,160
Speaker 3: thirty weeks, so it's just not needed and we really

1030
00:44:03,200 --> 00:44:05,759
Speaker 3: want to default back to our higher protein options. And

1031
00:44:06,080 --> 00:44:08,440
Speaker 3: you know, like I use protein powder when women's goals

1032
00:44:08,440 --> 00:44:10,759
Speaker 3: are fat loss because that even distribution throughout the day

1033
00:44:10,880 --> 00:44:13,560
Speaker 3: helps keep us full, helps keep us metabolically active. Like

1034
00:44:13,600 --> 00:44:15,360
Speaker 3: they're not the goals that you have in pregnancy. My

1035
00:44:15,440 --> 00:44:17,520
Speaker 3: goal is not to be the leanest version of myself

1036
00:44:17,520 --> 00:44:19,799
Speaker 3: and pregnancy, my goal is to gain weight at a

1037
00:44:19,800 --> 00:44:22,440
Speaker 3: healthy rate and support a growing baby. Protein powder is

1038
00:44:22,480 --> 00:44:24,560
Speaker 3: just not recommended. So I really haven't used it at

1039
00:44:24,560 --> 00:44:26,840
Speaker 3: all in pregnancy, and I think a lot of us

1040
00:44:27,200 --> 00:44:29,080
Speaker 3: hold on to it like it's something that we need,

1041
00:44:29,239 --> 00:44:31,640
Speaker 3: but it absolutely isn't. It has a time and a place.

1042
00:44:31,719 --> 00:44:34,719
Speaker 3: So like you, I always recommend a WPI like A

1043
00:44:34,760 --> 00:44:36,920
Speaker 3: way is a gold standard protein. So a lot of

1044
00:44:36,920 --> 00:44:39,640
Speaker 3: people think think, you know, in inverted commas, a plant

1045
00:44:39,680 --> 00:44:41,759
Speaker 3: based protein is better because we always say, you know,

1046
00:44:41,760 --> 00:44:44,120
Speaker 3: we want to plant forward lifestyle. We want more you know,

1047
00:44:44,160 --> 00:44:47,359
Speaker 3: that flexitarian approach, add more plants in, but bang for buck,

1048
00:44:47,400 --> 00:44:49,680
Speaker 3: you're going to get more value. It's going to be cheaper,

1049
00:44:49,719 --> 00:44:52,080
Speaker 3: and you're going to get more protein that's highly absorbable

1050
00:44:52,200 --> 00:44:54,840
Speaker 3: from a way based protein compared to a plant based protein.

1051
00:44:54,920 --> 00:44:57,640
Speaker 3: Plant based costs more, you need more, it's not absorbed

1052
00:44:57,680 --> 00:44:59,480
Speaker 3: as easily, and you're having more calories at the end

1053
00:44:59,480 --> 00:45:02,239
Speaker 3: of the day. So a WPI is better. And even

1054
00:45:02,280 --> 00:45:04,040
Speaker 3: for a lot of my clients with a lactose in tolerance,

1055
00:45:04,080 --> 00:45:07,320
Speaker 3: if you can find a good quality WPI, it's actually

1056
00:45:07,480 --> 00:45:09,279
Speaker 3: lower lactose for a lot of brands. So one of

1057
00:45:09,280 --> 00:45:12,600
Speaker 3: my favorite brands is Protein Supplies Australia. And from a

1058
00:45:12,600 --> 00:45:15,440
Speaker 3: plant based perspective, I really like Botanica blends as well

1059
00:45:15,480 --> 00:45:17,279
Speaker 3: because I just I can't hitle the taste of a

1060
00:45:17,280 --> 00:45:19,319
Speaker 3: lot of the plant based proteins. Oh, I find them

1061
00:45:19,360 --> 00:45:22,520
Speaker 3: so chalky, UZI So Botanica Blens is definitely from a

1062
00:45:22,520 --> 00:45:25,600
Speaker 3: taste perspective, one of the better vegan ones that I

1063
00:45:25,719 --> 00:45:28,399
Speaker 3: found on the market. And when I'm talking about vegan

1064
00:45:28,440 --> 00:45:30,960
Speaker 3: based proteins as well, it's really really important if your

1065
00:45:30,960 --> 00:45:34,040
Speaker 3: goal is to actively gain lean muscle mass. Your plant

1066
00:45:34,080 --> 00:45:38,080
Speaker 3: based protein needs two to three grams of lucine per serve.

1067
00:45:38,400 --> 00:45:41,080
Speaker 3: That is what is required from an amino acid perspective,

1068
00:45:41,120 --> 00:45:44,239
Speaker 3: to switch on muscle protein synthesis. You're wasting your money.

1069
00:45:44,239 --> 00:45:46,920
Speaker 3: You're wasting your time if your plant based protein powder

1070
00:45:47,200 --> 00:45:49,840
Speaker 3: doesn't contain at least two to three grams of loucine

1071
00:45:49,840 --> 00:45:52,440
Speaker 3: per serve, Because we won't be switching on that switch

1072
00:45:52,480 --> 00:45:55,319
Speaker 3: that helps to activate muscle protein synthesis. You are not

1073
00:45:55,360 --> 00:45:58,200
Speaker 3: going to grow those muscles. So there's really no point.

1074
00:45:58,440 --> 00:46:00,239
Speaker 3: So I think that's something to be very common just

1075
00:46:00,320 --> 00:46:02,320
Speaker 3: of a lot of people just add like a teaspoon

1076
00:46:02,400 --> 00:46:04,680
Speaker 3: or two of their vegan protein into their smoothie, and

1077
00:46:04,840 --> 00:46:07,000
Speaker 3: you know the goals of muscle gain. You guys, you're

1078
00:46:07,000 --> 00:46:09,320
Speaker 3: wasting your time, You're wasting your money. So this is

1079
00:46:09,360 --> 00:46:12,120
Speaker 3: again where you know sports titicians can be really really

1080
00:46:12,120 --> 00:46:15,160
Speaker 3: helpful people. Do you need a protein powder? How much?

1081
00:46:15,200 --> 00:46:17,160
Speaker 3: What is the best type, and you know, looking at

1082
00:46:17,160 --> 00:46:19,160
Speaker 3: the ingredients because I've seen a lot of clients and

1083
00:46:19,280 --> 00:46:21,000
Speaker 3: I'm not going to name and chame of brand Szoozie,

1084
00:46:21,040 --> 00:46:24,080
Speaker 3: but there's a brand that mixes like coconut flour into

1085
00:46:24,120 --> 00:46:27,520
Speaker 3: their protein powder, and I'm like, for what purpose? Like, again,

1086
00:46:27,600 --> 00:46:29,560
Speaker 3: I don't use it as a meal replacement. I use

1087
00:46:29,600 --> 00:46:32,560
Speaker 3: protein simply to boost the overall protein content of a meal.

1088
00:46:32,840 --> 00:46:34,840
Speaker 3: So all I want in that protein powder is protein.

1089
00:46:34,920 --> 00:46:37,680
Speaker 3: I couldn't give two craps about what else is in

1090
00:46:37,719 --> 00:46:39,480
Speaker 3: that product. I don't need fat to be in there,

1091
00:46:39,560 --> 00:46:41,239
Speaker 3: I don't need carbohydrate to be in there. I don't

1092
00:46:41,239 --> 00:46:43,080
Speaker 3: need fiber to be in there because I can add

1093
00:46:43,120 --> 00:46:46,800
Speaker 3: all of those extra nutrients using food. So the protein powder.

1094
00:46:46,800 --> 00:46:49,120
Speaker 3: Look at your labels. Ideally it should have no more

1095
00:46:49,160 --> 00:46:51,759
Speaker 3: than three to five ingredients on that label. If your

1096
00:46:51,800 --> 00:46:54,839
Speaker 3: protein powder has like twenty five ingredients, even if they're

1097
00:46:54,880 --> 00:46:58,040
Speaker 3: healthy ingredients, you're probably just paying for fluff. At the

1098
00:46:58,120 --> 00:47:00,480
Speaker 3: end of the day, you're just paying for good quality marketing,

1099
00:47:00,760 --> 00:47:03,920
Speaker 3: which isn't really needed in your protein powder. So honestly,

1100
00:47:03,960 --> 00:47:07,320
Speaker 3: I would say, Susie that I reckon that only I

1101
00:47:07,320 --> 00:47:10,040
Speaker 3: don't know. Maybe twenty to fifty percent of our clients

1102
00:47:10,040 --> 00:47:10,839
Speaker 3: need protein powder.

1103
00:47:11,320 --> 00:47:13,640
Speaker 1: Okay, Well, hopefully that clears it up for everybody about

1104
00:47:13,920 --> 00:47:16,759
Speaker 1: the myriad of information that is protein powder. So that

1105
00:47:16,800 --> 00:47:18,680
Speaker 1: brings us to the end of the Nutrition Couch for

1106
00:47:18,719 --> 00:47:21,160
Speaker 1: another week. If you haven't done so already, you can

1107
00:47:21,239 --> 00:47:24,680
Speaker 1: subscribe and have us delivered to your inbox every Sunday morning,

1108
00:47:24,880 --> 00:47:26,359
Speaker 1: and we would love it if you could leave us.

1109
00:47:26,280 --> 00:47:28,400
Speaker 2: A review in the Purple Apple podcast app.

1110
00:47:28,640 --> 00:47:31,239
Speaker 1: We also have our Instagram and Facebook sites running, so

1111
00:47:31,320 --> 00:47:33,959
Speaker 1: for any questions please message us at the Nutrition Couch

1112
00:47:34,040 --> 00:47:36,880
Speaker 1: Podcast and we're going to see you, same time, same place,

1113
00:47:37,120 --> 00:47:37,800
Speaker 1: next Sunday.

1114
00:47:38,000 --> 00:47:39,960
Speaker 2: Thanks for listening, Catch you guys next week