1
00:00:00,760 --> 00:00:03,320
Speaker 1: Hi, I'm Susie Burrow and I'm Leanne Wood and welcome

2
00:00:03,360 --> 00:00:05,840
Speaker 1: to the Nutrition Couch, a weekly podcast from two of

3
00:00:05,840 --> 00:00:08,879
Speaker 1: Australia's leading dieticians, bringing you everything that is new in

4
00:00:08,920 --> 00:00:12,479
Speaker 1: the world of nutrition, diets and good food from the

5
00:00:12,560 --> 00:00:16,160
Speaker 1: Nutrition Couch. Today, it's time to discuss something that everyone

6
00:00:16,239 --> 00:00:19,799
Speaker 1: has in common, poo. What is normal, what your poo

7
00:00:19,800 --> 00:00:21,760
Speaker 1: can reveal about your health and when do you need

8
00:00:21,800 --> 00:00:24,959
Speaker 1: to be concerned. Leanne is our resident poo expert and

9
00:00:25,000 --> 00:00:28,280
Speaker 1: she is going to share everything she knows about this area.

10
00:00:28,400 --> 00:00:31,200
Speaker 1: Our client case study looks at emotional eating. What are

11
00:00:31,240 --> 00:00:33,479
Speaker 1: the signs of emotional eating and what are some steps

12
00:00:33,479 --> 00:00:36,720
Speaker 1: we can implement to take control. For our product review,

13
00:00:36,760 --> 00:00:38,720
Speaker 1: we're going to take a closer look at one of

14
00:00:38,720 --> 00:00:42,199
Speaker 1: the latest high protein wraps available in supermarkets and our

15
00:00:42,240 --> 00:00:45,839
Speaker 1: listener question is on protein powder. What is it, when

16
00:00:45,880 --> 00:00:48,440
Speaker 1: should you use it? And which one is best? But

17
00:00:48,479 --> 00:00:50,520
Speaker 1: before we get started today, can we have a little

18
00:00:50,520 --> 00:00:53,440
Speaker 1: baby bump up dately, Anne, because you are moving along

19
00:00:53,440 --> 00:00:54,920
Speaker 1: your pregnancy nicely? Oh?

20
00:00:55,000 --> 00:00:57,040
Speaker 2: Thank you, Yeah, we are what we We're coming into

21
00:00:57,040 --> 00:00:59,880
Speaker 2: week thirty this week, Susie, So we're into the third roma.

22
00:01:00,440 --> 00:01:02,760
Speaker 2: It's very exciting. Yeah, I was sort of sitting down

23
00:01:02,800 --> 00:01:05,120
Speaker 2: to think, I'm planning at my baby chef fingers crossed.

24
00:01:05,120 --> 00:01:07,679
Speaker 2: We don't sort of go into a little lockdown or anything,

25
00:01:07,680 --> 00:01:09,920
Speaker 2: so I can have that that'll be nice. If not,

26
00:01:10,000 --> 00:01:12,200
Speaker 2: I've seen some lots of them done over zoom, so

27
00:01:12,240 --> 00:01:14,759
Speaker 2: I'm sure it'd be special either way. We're thinking about

28
00:01:14,760 --> 00:01:16,800
Speaker 2: the things that we need. We haven't really bought much,

29
00:01:16,880 --> 00:01:20,080
Speaker 2: so yeah, we're investigating prams and that sort of thing.

30
00:01:20,680 --> 00:01:22,280
Speaker 2: This week. I think we've probably left it a little

31
00:01:22,280 --> 00:01:24,280
Speaker 2: bit too late, but you know, hopefully she doesn't make

32
00:01:24,319 --> 00:01:25,320
Speaker 2: an appearance too early.

33
00:01:25,680 --> 00:01:27,320
Speaker 1: And you look good like I'm seeing you at some

34
00:01:27,360 --> 00:01:29,720
Speaker 1: Monday morning. You're you're glowing, you look really good. You've

35
00:01:29,720 --> 00:01:31,560
Speaker 1: been to the gym. You've got any makeup on, but

36
00:01:31,600 --> 00:01:32,440
Speaker 1: you're looking not tired.

37
00:01:32,440 --> 00:01:35,440
Speaker 2: I got no makeup on. I've got time for that. Yeah,

38
00:01:35,800 --> 00:01:38,000
Speaker 2: did a nice sort of gym session this morning. It's

39
00:01:38,080 --> 00:01:39,360
Speaker 2: nice to be in the gym because I think people

40
00:01:39,360 --> 00:01:41,000
Speaker 2: can look at me now and I pass that sort

41
00:01:41,000 --> 00:01:43,319
Speaker 2: of awkward stage where they're like, issually pregnant.

42
00:01:43,560 --> 00:01:43,880
Speaker 1: She's not.

43
00:01:44,240 --> 00:01:46,280
Speaker 2: She had a bit too much Christmas pudding. I'm not sure,

44
00:01:47,160 --> 00:01:48,559
Speaker 2: but it's good, like I do get a few funny

45
00:01:48,560 --> 00:01:50,400
Speaker 2: looks in the gym, like I must admit I'm in

46
00:01:50,480 --> 00:01:52,760
Speaker 2: my gym at anyway, I'm the only sort of pregnant

47
00:01:52,840 --> 00:01:54,800
Speaker 2: lady that I can tell. So I think it's nice

48
00:01:54,800 --> 00:01:56,680
Speaker 2: to stay active and that sort of thing. I think

49
00:01:56,680 --> 00:01:58,560
Speaker 2: there's a bit of stigma around, you know, women shouldn't

50
00:01:58,560 --> 00:02:00,639
Speaker 2: do weights and that sort of thing. So I've definitely

51
00:02:00,680 --> 00:02:03,560
Speaker 2: cleared everything that I've been doing with my physio and

52
00:02:04,120 --> 00:02:05,760
Speaker 2: just you know, the load and the weight and that

53
00:02:05,760 --> 00:02:07,200
Speaker 2: sort of thing is a lot different. Most of it's

54
00:02:07,240 --> 00:02:09,000
Speaker 2: just body weight or a little bit of lightweight. But

55
00:02:09,280 --> 00:02:10,720
Speaker 2: it does make me feel good to go into the

56
00:02:10,720 --> 00:02:12,720
Speaker 2: gym and have that sort of structured time out of

57
00:02:12,720 --> 00:02:15,000
Speaker 2: my day. I'm very much somebody who if I had

58
00:02:15,000 --> 00:02:17,000
Speaker 2: to do one of my online apps from home, I

59
00:02:17,080 --> 00:02:18,920
Speaker 2: just don't think i'd really get it done. Like I

60
00:02:18,960 --> 00:02:21,200
Speaker 2: need to be outside to exercise or leave the house

61
00:02:21,240 --> 00:02:24,440
Speaker 2: to feel like I'm sort of exercising. So no, feeling good.

62
00:02:24,440 --> 00:02:27,240
Speaker 2: Things are ticking along nicely, We're get we're getting closer.

63
00:02:27,800 --> 00:02:30,160
Speaker 1: It's a very exciting time. Okay, we'll put a little

64
00:02:30,200 --> 00:02:32,639
Speaker 1: bump photo up and you can see that I think

65
00:02:32,639 --> 00:02:34,799
Speaker 1: you did a comparison one from this time last year

66
00:02:34,840 --> 00:02:36,400
Speaker 1: to this year, and I thought that looks great, So

67
00:02:36,440 --> 00:02:39,399
Speaker 1: we'll pop that up on the potty Instagram this week

68
00:02:39,440 --> 00:02:41,840
Speaker 1: so everyone can have a look and join the journey.

69
00:02:41,840 --> 00:02:43,600
Speaker 1: Because it's always nice to have babies. As my mum

70
00:02:43,639 --> 00:02:46,520
Speaker 1: always says as a midwife, nothing ever bad comes from

71
00:02:46,520 --> 00:02:49,360
Speaker 1: a new baby, so it's a very exciting time. Everybody

72
00:02:49,440 --> 00:02:51,639
Speaker 1: loves babies, they do, and we all want to enjoy

73
00:02:51,760 --> 00:02:54,280
Speaker 1: some nice things after the year we've had, so it's

74
00:02:54,320 --> 00:02:58,440
Speaker 1: a nice addition. But moving on from babies to something

75
00:02:58,480 --> 00:03:00,240
Speaker 1: again that you'll be pretty familiar with it a few

76
00:03:00,240 --> 00:03:02,760
Speaker 1: weeks when you do have your baby. Leanne, you were

77
00:03:02,960 --> 00:03:05,880
Speaker 1: a star on the Daily Mail this week with a

78
00:03:06,000 --> 00:03:09,079
Speaker 1: story about who that you had published on your own

79
00:03:09,120 --> 00:03:11,919
Speaker 1: social media and we thought, well, we haven't really covered

80
00:03:11,919 --> 00:03:14,120
Speaker 1: it on the Nutrition Cash and indeed it's a topic

81
00:03:14,200 --> 00:03:18,200
Speaker 1: that everyone's familiar with. And having worked many years as

82
00:03:18,280 --> 00:03:22,400
Speaker 1: a gastro specialist dietitian, what do you think people are

83
00:03:22,440 --> 00:03:24,920
Speaker 1: so interested in when it comes to our bathroom habits

84
00:03:25,000 --> 00:03:26,240
Speaker 1: that spark so much interest?

85
00:03:26,440 --> 00:03:28,400
Speaker 2: Yeah, I found this so funny, and I remember I

86
00:03:28,480 --> 00:03:30,320
Speaker 2: used to sitting clinic and when I first started as

87
00:03:30,320 --> 00:03:33,280
Speaker 2: a gashoorontrology dietitian. One of the first questions you'd always

88
00:03:33,280 --> 00:03:35,840
Speaker 2: ask this, all right, well tell me about your bathroom habits,

89
00:03:35,880 --> 00:03:38,720
Speaker 2: and people would just get so sheepish, men and women

90
00:03:38,800 --> 00:03:40,520
Speaker 2: like they could not look me in the eye, SUSI,

91
00:03:40,560 --> 00:03:41,920
Speaker 2: and they'd look at the ground, and I'd be like,

92
00:03:42,120 --> 00:03:44,200
Speaker 2: it's okay, And you know, I was kind of dying inside.

93
00:03:44,240 --> 00:03:46,360
Speaker 2: I'm like, this is so awkward. But after years of

94
00:03:46,400 --> 00:03:48,960
Speaker 2: doing that and probably thousands of crimes, it was just

95
00:03:49,000 --> 00:03:50,920
Speaker 2: like water off a duck's back, Like I couldn't it

96
00:03:50,960 --> 00:03:53,920
Speaker 2: was just it couldn't phaze me any less. But yeah,

97
00:03:54,000 --> 00:03:56,360
Speaker 2: constipation is a real thing for a lot of people,

98
00:03:56,520 --> 00:03:58,480
Speaker 2: and if you look at some of the research, I

99
00:03:58,520 --> 00:04:00,520
Speaker 2: think it's up to one in seven people or report

100
00:04:00,560 --> 00:04:04,120
Speaker 2: symptoms of constipation, and a lot of people, sadly, they

101
00:04:04,160 --> 00:04:05,880
Speaker 2: feel like it's normal. Like a lot of people used

102
00:04:05,920 --> 00:04:07,600
Speaker 2: to come to me and clinic and go, oh, this

103
00:04:07,680 --> 00:04:09,360
Speaker 2: is how it's always been. Like I've been like this

104
00:04:09,400 --> 00:04:11,640
Speaker 2: for thirty years. I didn't know that only having one

105
00:04:11,680 --> 00:04:15,080
Speaker 2: bower motion every ten days wasn't normal, or I didn't

106
00:04:15,120 --> 00:04:17,400
Speaker 2: know that, you know, having blood in my steels wasn't normal.

107
00:04:17,480 --> 00:04:19,720
Speaker 2: Or I didn't know that. You know, this was what

108
00:04:19,839 --> 00:04:21,279
Speaker 2: was called a hemorrhoid, and this is why I've been

109
00:04:21,320 --> 00:04:22,919
Speaker 2: having so much pain. I thought everyone kind of had

110
00:04:22,960 --> 00:04:24,840
Speaker 2: pain when they went to the bathroom. So I think

111
00:04:24,880 --> 00:04:27,960
Speaker 2: there's a good it's a great topic to talk about pooh,

112
00:04:28,000 --> 00:04:30,960
Speaker 2: to normalize pooh, because one of my favorite I don't

113
00:04:30,960 --> 00:04:32,680
Speaker 2: know who said this or where I heard it from,

114
00:04:32,680 --> 00:04:35,119
Speaker 2: but somebody said, you know, everybody poops, from the Queen

115
00:04:35,200 --> 00:04:37,880
Speaker 2: to Oprah, everybody poops, And just thinking about, you know,

116
00:04:38,279 --> 00:04:40,800
Speaker 2: Oprah pooping, I was like, you know what, Yeah, she does,

117
00:04:40,839 --> 00:04:42,760
Speaker 2: she does. We all do. Like it's a common thing.

118
00:04:43,040 --> 00:04:44,720
Speaker 2: It might make a few of us feel a little

119
00:04:44,720 --> 00:04:47,160
Speaker 2: bit squirmish, but it is something that we all do,

120
00:04:47,520 --> 00:04:49,760
Speaker 2: and we really want to be regular. So I guess

121
00:04:49,839 --> 00:04:52,800
Speaker 2: let's start with what is the definition of regular? And

122
00:04:52,839 --> 00:04:55,039
Speaker 2: this very much surprised me when I started working in

123
00:04:55,080 --> 00:04:57,760
Speaker 2: this area, Whereas some of the leading gashoentrologists that I

124
00:04:57,880 --> 00:04:59,920
Speaker 2: used to work with would say that regular can be

125
00:05:00,520 --> 00:05:03,080
Speaker 2: three emotions a day or one motion every three days.

126
00:05:03,120 --> 00:05:05,279
Speaker 2: So that's sort of the broad definition of regular. So

127
00:05:05,279 --> 00:05:07,440
Speaker 2: if you went once every three days, you were still,

128
00:05:07,480 --> 00:05:10,400
Speaker 2: by definition, you know, considered normal in terms of your

129
00:05:10,440 --> 00:05:12,200
Speaker 2: bow motions, and if you went up to three times

130
00:05:12,240 --> 00:05:14,640
Speaker 2: a day, that is as well considered normal. But if

131
00:05:14,680 --> 00:05:16,680
Speaker 2: you're sort of sitting as an outlier to that, like

132
00:05:16,680 --> 00:05:19,200
Speaker 2: you're five, six, seven times a day, or you're once

133
00:05:19,240 --> 00:05:22,200
Speaker 2: every six to seven days, that's sort of where things

134
00:05:22,240 --> 00:05:25,520
Speaker 2: can become a little bit more not abnormal, particularly for

135
00:05:25,560 --> 00:05:27,240
Speaker 2: most people. They're like, well, this is normal for me,

136
00:05:27,480 --> 00:05:29,719
Speaker 2: but I guess normal compared to the rest of the population.

137
00:05:29,920 --> 00:05:34,000
Speaker 2: So it's really around frequency, but also around that consistency.

138
00:05:34,279 --> 00:05:36,599
Speaker 2: And we might pop up a little maybe a video

139
00:05:36,720 --> 00:05:38,640
Speaker 2: or a photo on the Instagram page Susie on the

140
00:05:38,640 --> 00:05:42,960
Speaker 2: Facebook page, around what normal consistency looks like. So in

141
00:05:43,200 --> 00:05:45,040
Speaker 2: I guess the medical and the health field, we use

142
00:05:45,080 --> 00:05:48,159
Speaker 2: something called the Bristol stool chart, So it basically rates

143
00:05:48,200 --> 00:05:51,760
Speaker 2: the appearance of your bow motions from type one to

144
00:05:51,800 --> 00:05:55,320
Speaker 2: type seven. So type one is very like little pebbles,

145
00:05:55,400 --> 00:05:58,200
Speaker 2: like hard, lumpy things, almost like little nuts, quite hard

146
00:05:58,200 --> 00:06:01,880
Speaker 2: to pass difficulties straining. Type two is sort of like

147
00:06:01,920 --> 00:06:05,279
Speaker 2: a sausage shape, but very very dry and lumpy. Type

148
00:06:05,279 --> 00:06:07,440
Speaker 2: three is still like a sausage but still a little

149
00:06:07,480 --> 00:06:10,240
Speaker 2: bit dry, but more with cracks versus lumps in it.

150
00:06:10,520 --> 00:06:12,719
Speaker 2: Type four is like a very smooth sausage or a

151
00:06:12,760 --> 00:06:15,280
Speaker 2: steak or a snake. That's sort of where we want

152
00:06:15,279 --> 00:06:17,120
Speaker 2: to be sitting. Type four is sort of ideal for

153
00:06:17,200 --> 00:06:20,120
Speaker 2: most people. Type five is a little bit softer, sort

154
00:06:20,120 --> 00:06:23,239
Speaker 2: of soft blobs with some clear cut edges. Type six

155
00:06:23,360 --> 00:06:25,720
Speaker 2: is more towards the diarrhea side of things, so quite

156
00:06:25,880 --> 00:06:29,359
Speaker 2: fluffy pieces but with like quite ragged edges. And type

157
00:06:29,400 --> 00:06:32,240
Speaker 2: seven is very watery. You know, that's very much the

158
00:06:32,960 --> 00:06:35,800
Speaker 2: quite bad diarrhea side of things, so no real solid

159
00:06:35,800 --> 00:06:38,280
Speaker 2: pieces at all and mostly just sort of like you're

160
00:06:38,320 --> 00:06:41,440
Speaker 2: passing liquid almost. So Type one to seven is what

161
00:06:41,520 --> 00:06:44,560
Speaker 2: we would I guess rate most people, and of course

162
00:06:44,600 --> 00:06:46,360
Speaker 2: some of us that you know occasionally type one are

163
00:06:46,360 --> 00:06:49,520
Speaker 2: occasionally type seven. But it's where we're sitting on average SUSI,

164
00:06:49,640 --> 00:06:52,920
Speaker 2: which is what we want to know as health practitioners

165
00:06:52,920 --> 00:06:55,800
Speaker 2: in order to help our clients. So we would generally

166
00:06:55,800 --> 00:06:58,960
Speaker 2: say types one and two are more that constipation side

167
00:06:58,960 --> 00:07:01,400
Speaker 2: of things, and if you're sitting between type three and five,

168
00:07:01,920 --> 00:07:04,320
Speaker 2: that's sort of where we want you ideally. And you

169
00:07:04,320 --> 00:07:05,919
Speaker 2: can just do a quick Google if you just popped

170
00:07:05,920 --> 00:07:09,400
Speaker 2: into Google bristool stool chart. Guys, any number of charts

171
00:07:09,440 --> 00:07:11,239
Speaker 2: would come up and you can sort of rate yourself

172
00:07:11,280 --> 00:07:13,200
Speaker 2: as an average. And I think it's a really good

173
00:07:13,240 --> 00:07:16,040
Speaker 2: idea to know that you're what you're experiencing when you

174
00:07:16,120 --> 00:07:18,760
Speaker 2: go into the bathroom is somewhat normal. Put it that way.

175
00:07:19,120 --> 00:07:21,240
Speaker 2: Have you ever looked at this chart, Susie or figured

176
00:07:21,240 --> 00:07:22,560
Speaker 2: out where you u sit yourself.

177
00:07:23,240 --> 00:07:26,520
Speaker 1: I think it's a great visual description. It doesn't surprise

178
00:07:26,560 --> 00:07:29,040
Speaker 1: me people are so interested. And indeed, I grew up

179
00:07:29,080 --> 00:07:30,760
Speaker 1: in a family of girls and we would never talk

180
00:07:30,760 --> 00:07:33,840
Speaker 1: about bower habits. But since having two boys, that's literally

181
00:07:33,880 --> 00:07:36,120
Speaker 1: all we talk about with my five year old twins.

182
00:07:36,160 --> 00:07:39,400
Speaker 1: So it's definitely an area becoming more familiar. And I

183
00:07:39,440 --> 00:07:42,320
Speaker 1: think that the main area that I am always interested

184
00:07:42,360 --> 00:07:45,160
Speaker 1: in it and indeed, when we see health reports is

185
00:07:45,560 --> 00:07:47,200
Speaker 1: one of the key things for people to be aware

186
00:07:47,200 --> 00:07:50,040
Speaker 1: of is in the change of habits. So, like you said,

187
00:07:50,080 --> 00:07:53,000
Speaker 1: some people may only go three times a week. Some

188
00:07:53,040 --> 00:07:55,760
Speaker 1: people have a much longer bow than others, and hence

189
00:07:55,800 --> 00:07:58,000
Speaker 1: that can be indicative of how frequently they go to

190
00:07:58,000 --> 00:08:00,520
Speaker 1: the bathroom. But what comes up to time and time

191
00:08:00,560 --> 00:08:03,520
Speaker 1: again when it comes to disease risk is if there's

192
00:08:03,560 --> 00:08:07,080
Speaker 1: a distinct change in bow habits. So whatever is your normal,

193
00:08:07,480 --> 00:08:09,440
Speaker 1: and you know, dealing with clients, if they've got a

194
00:08:09,520 --> 00:08:11,560
Speaker 1: vegetarian diet, they tend to go to the bathroom more

195
00:08:11,600 --> 00:08:14,480
Speaker 1: frequently because naturally they have a high fiber intake. In

196
00:08:14,600 --> 00:08:17,440
Speaker 1: terms of what you've been eating, from a regularity perspective,

197
00:08:17,480 --> 00:08:20,280
Speaker 1: if you've been overseas, or have been drinking a lot

198
00:08:20,280 --> 00:08:22,760
Speaker 1: of alcohol, or have had a lot of heavy food,

199
00:08:22,840 --> 00:08:25,920
Speaker 1: indeed you'll see a change in the consistency of the stool.

200
00:08:26,040 --> 00:08:28,280
Speaker 1: But we can't stress enough that if there is a

201
00:08:28,320 --> 00:08:31,240
Speaker 1: change in your regular routine, suddenly you've gone from being

202
00:08:31,240 --> 00:08:33,400
Speaker 1: someone who has quite a firm stool to something that's

203
00:08:33,440 --> 00:08:37,400
Speaker 1: not being very absorbed. Indeed, it's indicative of malabsorption. My

204
00:08:37,440 --> 00:08:40,440
Speaker 1: little boy has quite distinct fructose male absorption, so his

205
00:08:40,679 --> 00:08:42,840
Speaker 1: bow habits are very very different from my other child.

206
00:08:43,160 --> 00:08:46,640
Speaker 1: So yeah, it's that change in frequency or consistency of

207
00:08:46,640 --> 00:08:48,480
Speaker 1: the store that we need to be very very aware of.

208
00:08:48,800 --> 00:08:51,559
Speaker 1: And indeed, it is not normal to be overly constipated

209
00:08:51,600 --> 00:08:54,080
Speaker 1: and have an extreme amount of pain when you're going

210
00:08:54,520 --> 00:08:57,520
Speaker 1: abdominal distension. Indeed, as I said, it can be quite

211
00:08:57,559 --> 00:09:01,720
Speaker 1: distinct when it comes to mal absorption of different nutrients.

212
00:09:01,760 --> 00:09:06,480
Speaker 1: So yes, I will definitely ask in terms of frequency, consistency,

213
00:09:06,720 --> 00:09:09,040
Speaker 1: odor for some people because it can tell a lot

214
00:09:09,080 --> 00:09:11,760
Speaker 1: about what's going on in the digestive track. And I

215
00:09:11,800 --> 00:09:14,000
Speaker 1: really love this chart. I think it describes it really

216
00:09:14,000 --> 00:09:16,200
Speaker 1: really well. Indeed, when we look at it, it resonates

217
00:09:16,200 --> 00:09:18,920
Speaker 1: with us in terms of what our natural default is

218
00:09:18,920 --> 00:09:21,200
Speaker 1: when it comes to our bow habits. But yeah, I

219
00:09:21,200 --> 00:09:24,439
Speaker 1: think in current days, where it can be quite an

220
00:09:24,520 --> 00:09:27,400
Speaker 1: insight into what's happening in the digestive system, it's good

221
00:09:27,400 --> 00:09:28,959
Speaker 1: to get it out there and visually, I think that's

222
00:09:28,960 --> 00:09:29,959
Speaker 1: a very simple tool.

223
00:09:30,840 --> 00:09:33,280
Speaker 2: And I mean this video went absolutely viral. I put

224
00:09:33,320 --> 00:09:35,120
Speaker 2: it on my TikTok page souas and it was like

225
00:09:35,559 --> 00:09:37,320
Speaker 2: the first one I did was five foods to Help

226
00:09:37,320 --> 00:09:39,880
Speaker 2: You Poop, and it got five point five million views,

227
00:09:40,000 --> 00:09:42,160
Speaker 2: which is one of my biggest videos on social media.

228
00:09:42,240 --> 00:09:44,640
Speaker 2: So for me, that was what I would term quite viral.

229
00:09:44,800 --> 00:09:46,560
Speaker 2: And I followed it up with a video about the

230
00:09:46,600 --> 00:09:48,760
Speaker 2: stool chart and sort of saying because people are like, well,

231
00:09:48,800 --> 00:09:51,040
Speaker 2: what even is normal? And how do I help my constipation?

232
00:09:51,280 --> 00:09:53,360
Speaker 2: So I followed it up with another video saying, this

233
00:09:53,400 --> 00:09:55,400
Speaker 2: is what a bristol stool looks like, and ideally we

234
00:09:55,440 --> 00:09:57,880
Speaker 2: want to be sitting between sort of type three to five,

235
00:09:57,920 --> 00:09:59,920
Speaker 2: where is most of us sort of around that type four,

236
00:10:00,200 --> 00:10:01,840
Speaker 2: and that you know a lot of people had never

237
00:10:01,920 --> 00:10:04,360
Speaker 2: even looked in the toilet bowl at their poop. And

238
00:10:04,400 --> 00:10:06,360
Speaker 2: again it's something that makes us a little bit squeamish.

239
00:10:06,400 --> 00:10:08,040
Speaker 2: We're like, why would I have a bow motion then

240
00:10:08,080 --> 00:10:09,959
Speaker 2: want to look at it? But it can actually give

241
00:10:10,040 --> 00:10:12,480
Speaker 2: us so many indications. And as you mentioned, another red

242
00:10:12,480 --> 00:10:15,480
Speaker 2: flag is either fresh blood, not so much because that's

243
00:10:15,480 --> 00:10:18,199
Speaker 2: more indicative of sort of probably some sort of hemorrhoids,

244
00:10:18,240 --> 00:10:21,600
Speaker 2: but really that dark tary type stool, because that can

245
00:10:21,600 --> 00:10:23,760
Speaker 2: indicate the sort of more upper GI bleeding, So that

246
00:10:23,760 --> 00:10:26,480
Speaker 2: can actually be quite dangerous. So I guess if you're having,

247
00:10:26,480 --> 00:10:30,800
Speaker 2: as Susie mentioned, changes in your bower habits, dark sort

248
00:10:30,840 --> 00:10:34,000
Speaker 2: of tary black stools, or fresh blood in your stools,

249
00:10:34,360 --> 00:10:36,960
Speaker 2: or if your stools are very pale and very floaty,

250
00:10:37,200 --> 00:10:39,839
Speaker 2: that can sometimes be indicative of another couple of other

251
00:10:39,880 --> 00:10:43,320
Speaker 2: medical conditions and potentially even some fat mal absorptions. So

252
00:10:43,640 --> 00:10:46,960
Speaker 2: definitely indicators that I would absolutely pop along to your GP.

253
00:10:47,760 --> 00:10:50,439
Speaker 2: But in terms of constipation. Like as I said, it's

254
00:10:50,480 --> 00:10:53,240
Speaker 2: a very real thing, and there are three simple things

255
00:10:53,240 --> 00:10:56,360
Speaker 2: that our listeners can do to improve that bow motions,

256
00:10:56,520 --> 00:10:59,760
Speaker 2: and it's as simple as fiber, fluid and physical activity.

257
00:11:00,160 --> 00:11:04,200
Speaker 2: So with fiber, ideally the Australian guidelines for women are

258
00:11:04,200 --> 00:11:06,439
Speaker 2: twenty five grams of fiber a day. For males it's

259
00:11:06,440 --> 00:11:09,800
Speaker 2: thirty grams of fiber typically just because males are larger

260
00:11:09,800 --> 00:11:12,880
Speaker 2: bodies typically, but a lot of my clients use females,

261
00:11:12,920 --> 00:11:15,080
Speaker 2: I'll have them thirty grams or even more day. So

262
00:11:15,160 --> 00:11:17,720
Speaker 2: I personally think that the fiber recommendations for females are

263
00:11:17,760 --> 00:11:19,880
Speaker 2: a little bit low, but I think just because the

264
00:11:19,920 --> 00:11:23,360
Speaker 2: average istrain doesn't eat anywhere near enough fiber, twenty five

265
00:11:23,400 --> 00:11:25,600
Speaker 2: grams is probably a good thing to aim for. So

266
00:11:25,840 --> 00:11:28,760
Speaker 2: generally with my clients, I say between about seven to

267
00:11:28,800 --> 00:11:30,880
Speaker 2: ten grams in main meals and between about three to

268
00:11:30,960 --> 00:11:33,480
Speaker 2: five grams and snacks. Now, the big kicker here for

269
00:11:33,520 --> 00:11:37,000
Speaker 2: our listeners at home is to increase fiber intake slowly

270
00:11:37,120 --> 00:11:39,800
Speaker 2: over time, and slowly. And I must stress that because

271
00:11:39,880 --> 00:11:41,880
Speaker 2: if you just go from not having very much fiber

272
00:11:41,880 --> 00:11:44,040
Speaker 2: at all to a huge whack of fiber in your diet.

273
00:11:44,040 --> 00:11:46,800
Speaker 2: You're going to experience more pain than benefit. You're gonna

274
00:11:46,800 --> 00:11:48,800
Speaker 2: be bloated, you're gonna be gassy, you're gonna have all

275
00:11:48,800 --> 00:11:51,560
Speaker 2: sorts of problems. And with an increase in fiber, of

276
00:11:51,559 --> 00:11:53,520
Speaker 2: course it needs to be slow. We also need an

277
00:11:53,520 --> 00:11:56,440
Speaker 2: increase in fluid. So we need fiber, we need fluid,

278
00:11:56,480 --> 00:11:59,200
Speaker 2: and we need that physical activity. So our bows really do.

279
00:11:59,600 --> 00:12:01,439
Speaker 2: And I have a lot of you know, clients who say,

280
00:12:01,440 --> 00:12:02,959
Speaker 2: you know, I go, I went from morning runner, I

281
00:12:03,000 --> 00:12:04,640
Speaker 2: went to get some exercise, and I can go straight

282
00:12:04,679 --> 00:12:06,680
Speaker 2: to the bathroom. But if I don't exercise, I can't

283
00:12:06,720 --> 00:12:08,720
Speaker 2: go to the bathroom. If I don't have my morning coffee,

284
00:12:08,720 --> 00:12:10,520
Speaker 2: I can't go to the bathroom. There are a lot

285
00:12:10,520 --> 00:12:13,120
Speaker 2: of things that our boughs like in terms of routine,

286
00:12:13,480 --> 00:12:16,560
Speaker 2: and so that regular fiber, the regular fluid intake, regular

287
00:12:16,600 --> 00:12:19,559
Speaker 2: activity really does have our bows to become more regular.

288
00:12:19,880 --> 00:12:22,040
Speaker 2: And a good coffee for the majority of us will

289
00:12:22,040 --> 00:12:23,760
Speaker 2: help us, you know, have a good bow motion in

290
00:12:23,800 --> 00:12:25,880
Speaker 2: the morning as well. But we don't want to be

291
00:12:26,000 --> 00:12:29,320
Speaker 2: using caffeine as sort of like the only thing that

292
00:12:29,400 --> 00:12:31,040
Speaker 2: helps us go up. That makes sense. A lot of

293
00:12:31,040 --> 00:12:33,320
Speaker 2: the comments on that video that went quite viral, Suzi.

294
00:12:33,440 --> 00:12:34,160
Speaker 2: That quite funny.

295
00:12:34,160 --> 00:12:34,480
Speaker 1: They were.

296
00:12:34,880 --> 00:12:36,640
Speaker 2: You know, I don't need to eat these foods because

297
00:12:36,640 --> 00:12:40,040
Speaker 2: I'd listed things like, you know, rolled oats, have some legumes,

298
00:12:40,040 --> 00:12:42,040
Speaker 2: you know, aim for five serves of veggies a day.

299
00:12:42,200 --> 00:12:44,640
Speaker 2: Maybe try a little bit of a natural fiber supplement

300
00:12:44,679 --> 00:12:47,280
Speaker 2: like cilium or meta musial, you know, drink enough water

301
00:12:47,360 --> 00:12:49,320
Speaker 2: like all of the you know, the healthy strategies to

302
00:12:49,320 --> 00:12:51,599
Speaker 2: help with bow motions. And people will you know, I

303
00:12:51,640 --> 00:12:53,400
Speaker 2: don't know if they're being funny or serious, but they

304
00:12:53,400 --> 00:12:55,520
Speaker 2: were like, ohn, bro, I just need to eat a

305
00:12:55,520 --> 00:12:57,440
Speaker 2: tub of ice cream, or I'll just go through drive

306
00:12:57,480 --> 00:12:59,400
Speaker 2: through taco brawl and I'm good to go. Or I

307
00:12:59,440 --> 00:13:01,360
Speaker 2: have a six pack beer and that does it for me.

308
00:13:01,760 --> 00:13:03,920
Speaker 2: So quite funny, but I'm thinking, oh God, I don't

309
00:13:03,920 --> 00:13:06,640
Speaker 2: know if these people are actually doing this consistently to

310
00:13:06,720 --> 00:13:09,400
Speaker 2: have consistent VOWND emotions, or you know, if they just

311
00:13:09,440 --> 00:13:11,480
Speaker 2: try to be a bit funny. But we really do

312
00:13:11,559 --> 00:13:14,040
Speaker 2: want our sustainable habits to be things that we can

313
00:13:14,080 --> 00:13:16,480
Speaker 2: do long term that are very healthy for us. So

314
00:13:16,520 --> 00:13:18,240
Speaker 2: of course a lot of us tend to have loose

315
00:13:18,280 --> 00:13:21,120
Speaker 2: to softer hours after a big weekend of sort of

316
00:13:21,160 --> 00:13:24,440
Speaker 2: eating or drinking. That's normal because you know, some things

317
00:13:24,480 --> 00:13:26,520
Speaker 2: can give us or speed up our trains at time.

318
00:13:26,559 --> 00:13:29,719
Speaker 2: You know, particularly alcohol, particularly high fat foods can make

319
00:13:29,760 --> 00:13:32,280
Speaker 2: things move through a lot faster as well. So just

320
00:13:32,320 --> 00:13:34,600
Speaker 2: bear that in mind that there would be nothing or

321
00:13:34,640 --> 00:13:36,960
Speaker 2: not that I'm going to say nothing, but unlikely to

322
00:13:37,000 --> 00:13:39,400
Speaker 2: be anything quote unquote wrong. If you're having a bit

323
00:13:39,400 --> 00:13:42,319
Speaker 2: of diarrhea Monday Tuesday, if you've had you know, if

324
00:13:42,320 --> 00:13:45,280
Speaker 2: you're somebody who overindulges on the weekend, that does tend

325
00:13:45,320 --> 00:13:47,640
Speaker 2: to pass through very quickly, but your bows should sort

326
00:13:47,640 --> 00:13:51,000
Speaker 2: of stabilize out by Tuesday, Wednesday, Thursday. Put it that way.

327
00:13:51,080 --> 00:13:53,480
Speaker 2: But I think if any concerns or you know, you've

328
00:13:53,559 --> 00:13:55,640
Speaker 2: tried up in your fabi, you've tried up in your fluid.

329
00:13:55,760 --> 00:13:58,640
Speaker 2: This is really where that individualized advice from a dietician

330
00:13:58,679 --> 00:13:59,800
Speaker 2: can come in really helpful.

331
00:14:00,040 --> 00:14:02,080
Speaker 1: And you write it is that mix of high fat

332
00:14:02,240 --> 00:14:04,200
Speaker 1: and the caffeine, which is why sometimes if you've been

333
00:14:04,240 --> 00:14:05,960
Speaker 1: out for breakfast and how to bacon and egg roll

334
00:14:06,160 --> 00:14:09,280
Speaker 1: and a latte, it seems to be very go straight

335
00:14:09,320 --> 00:14:12,240
Speaker 1: through you powerful in getting things moving. But a couple

336
00:14:12,240 --> 00:14:13,920
Speaker 1: of things I will say, just off the back of

337
00:14:13,960 --> 00:14:17,000
Speaker 1: that is two observations I have with my clients is

338
00:14:17,000 --> 00:14:19,840
Speaker 1: that when they're reducing their carbohydrate intake, what happens is

339
00:14:19,840 --> 00:14:23,800
Speaker 1: they often cut out fruits and some cereal fiber. So

340
00:14:24,240 --> 00:14:26,920
Speaker 1: they're relying on eggs on sour dough for breakfast for example,

341
00:14:27,040 --> 00:14:30,120
Speaker 1: a salad for lunch, and meat and veggies for dinner.

342
00:14:30,120 --> 00:14:32,760
Speaker 1: And that's a significant reduction in dietary fiber from when

343
00:14:32,760 --> 00:14:34,960
Speaker 1: they were snacking on more fruit and more whole grains

344
00:14:34,960 --> 00:14:38,160
Speaker 1: from breakfast, cereal and bread. So a couple of tricks

345
00:14:38,160 --> 00:14:40,520
Speaker 1: that I will use with my clients if they've noticed

346
00:14:40,560 --> 00:14:43,640
Speaker 1: a change in their habits. I am a big fan

347
00:14:43,680 --> 00:14:44,920
Speaker 1: of All Brand. I was going to ask you what

348
00:14:44,960 --> 00:14:46,840
Speaker 1: your top five were that you put on that TikTok.

349
00:14:46,880 --> 00:14:49,160
Speaker 1: But if I have trouble with clients and they're tummy,

350
00:14:49,200 --> 00:14:53,080
Speaker 1: I'll reintroduce some wheat, good old quality wheat fiber. Now

351
00:14:53,240 --> 00:14:55,440
Speaker 1: people will write back and say All brands high and sugar.

352
00:14:55,640 --> 00:14:57,840
Speaker 1: Now I would say that the benefits of the type

353
00:14:57,840 --> 00:15:00,240
Speaker 1: of fiber in a cereal like All Brand and and

354
00:15:00,280 --> 00:15:03,040
Speaker 1: the sanitaryum multi grain Wheatbix are another one of my

355
00:15:03,080 --> 00:15:06,080
Speaker 1: favorites because of the high soluble fiber load that old

356
00:15:06,080 --> 00:15:08,520
Speaker 1: school dietary fiber works wonders in the gut, and the

357
00:15:08,560 --> 00:15:10,840
Speaker 1: gut loves it. So don't be scared of adding a

358
00:15:10,880 --> 00:15:12,600
Speaker 1: little bit of or brand to your yogurt and things

359
00:15:12,600 --> 00:15:14,680
Speaker 1: like that. It's a really powerful way to get things

360
00:15:14,720 --> 00:15:17,520
Speaker 1: moving and the gut loves it. Or introducing some fruit,

361
00:15:17,680 --> 00:15:20,720
Speaker 1: so an apple and orange again very rich in dietary fiber.

362
00:15:21,000 --> 00:15:23,080
Speaker 1: And the other trickly add is I find clients who

363
00:15:23,120 --> 00:15:25,040
Speaker 1: are not big cooked vegetable eaters will be eating a

364
00:15:25,080 --> 00:15:26,960
Speaker 1: lot of salad. And it should be said that the

365
00:15:27,040 --> 00:15:29,880
Speaker 1: type of fiber or the way the digesti works, it's

366
00:15:29,920 --> 00:15:32,200
Speaker 1: quite different in raw salad vegetables to the way it

367
00:15:32,240 --> 00:15:34,720
Speaker 1: is in cooked When you eat cooked vegetables, it starts

368
00:15:34,720 --> 00:15:37,000
Speaker 1: to break down the cellular wall. That makes it a

369
00:15:37,000 --> 00:15:39,680
Speaker 1: little bit easier for the gut to absorb. And again

370
00:15:39,720 --> 00:15:42,200
Speaker 1: you'll notice a marked difference if you only eat salad.

371
00:15:42,240 --> 00:15:44,640
Speaker 1: If you start to include some cooked vegetables, whether it's

372
00:15:44,640 --> 00:15:47,720
Speaker 1: in a soup or in a roasted vegetable, where that

373
00:15:47,920 --> 00:15:50,560
Speaker 1: fiber is sort of more soft and the body has

374
00:15:50,600 --> 00:15:53,160
Speaker 1: access to it a little bit easier. Again, that can

375
00:15:53,200 --> 00:15:56,600
Speaker 1: be the tweak. So a good quality cereal fiber, some

376
00:15:56,720 --> 00:15:59,600
Speaker 1: whole fresh fruit that includes a lot of skin in it,

377
00:15:59,640 --> 00:16:01,600
Speaker 1: things like the apples, and then on top of that

378
00:16:01,680 --> 00:16:05,000
Speaker 1: including both raw salad, vegetables and cooked is often the

379
00:16:05,040 --> 00:16:07,120
Speaker 1: missing link in my clients who may be on paper

380
00:16:07,160 --> 00:16:09,640
Speaker 1: having enough fiber that it then comes down to the

381
00:16:09,680 --> 00:16:11,880
Speaker 1: type that the gut really likes to get things moving.

382
00:16:12,280 --> 00:16:14,680
Speaker 2: Absolutely, so we want that mix of sober fiber. In

383
00:16:14,800 --> 00:16:17,160
Speaker 2: sober fiber and even some of our gut health benefit

384
00:16:17,200 --> 00:16:20,080
Speaker 2: things like resistance starts as well, is really important. But

385
00:16:20,160 --> 00:16:22,040
Speaker 2: just going back to your question about the five So

386
00:16:22,080 --> 00:16:24,520
Speaker 2: the video was basically five foods to help you poop,

387
00:16:24,640 --> 00:16:26,120
Speaker 2: and I just checked then and it's up to five

388
00:16:26,160 --> 00:16:28,680
Speaker 2: point eight million views, so people are still tuning in

389
00:16:28,720 --> 00:16:31,160
Speaker 2: and loving it. So the five foods I listed in

390
00:16:31,200 --> 00:16:33,200
Speaker 2: that video, and of course these are five foods I

391
00:16:33,240 --> 00:16:35,440
Speaker 2: find very helpful, but there are probably fifty more we

392
00:16:35,480 --> 00:16:37,680
Speaker 2: could add to this list, so it's not a comprehensive list.

393
00:16:38,000 --> 00:16:40,880
Speaker 2: TikTok very much works in short, fifteen second videos, so

394
00:16:40,960 --> 00:16:44,440
Speaker 2: it's like the smaller amount of information, the better videos

395
00:16:44,480 --> 00:16:46,600
Speaker 2: tend to do. So the five foods that I listed

396
00:16:46,600 --> 00:16:49,240
Speaker 2: on that video, Susie, were Rolledo's one of my favorite

397
00:16:49,240 --> 00:16:53,080
Speaker 2: breakfast options. Pairs really really good for that gentle type

398
00:16:53,080 --> 00:16:56,240
Speaker 2: of bulking fiber. Lentils or any sort of legume is

399
00:16:56,320 --> 00:16:59,920
Speaker 2: wonderful for our bows, raspberry or again any sorts of berries.

400
00:17:00,240 --> 00:17:02,960
Speaker 2: And lastly, cheer seeds again really good for that soble

401
00:17:03,000 --> 00:17:05,000
Speaker 2: type of fiber. And you can put them into you know,

402
00:17:05,040 --> 00:17:07,280
Speaker 2: your baking, you can put them into your breakfast cereal.

403
00:17:07,320 --> 00:17:10,080
Speaker 2: You can make little cheer puddings really really helpful as well.

404
00:17:10,320 --> 00:17:12,320
Speaker 2: But I think, as I mentioned, in terms of you're

405
00:17:12,320 --> 00:17:15,159
Speaker 2: thinking about food groups, focus on your legumes, focus on

406
00:17:15,160 --> 00:17:17,920
Speaker 2: your whole grams, focus on your salads and your vegetables,

407
00:17:17,920 --> 00:17:20,080
Speaker 2: getting a good mix of both. Of course, some fresh

408
00:17:20,080 --> 00:17:22,520
Speaker 2: fruit dried fruit can be helpful as well. And if

409
00:17:22,520 --> 00:17:24,679
Speaker 2: you're really really struggling, try it sort of a natural

410
00:17:24,720 --> 00:17:27,800
Speaker 2: fiber based supplement, maybe some meta mucil, some beny fiber,

411
00:17:27,920 --> 00:17:30,240
Speaker 2: some normal fiber. You know, there are lots of different

412
00:17:30,280 --> 00:17:32,240
Speaker 2: brands on the market. They're all pretty good as well,

413
00:17:32,280 --> 00:17:34,879
Speaker 2: but again low and slow is what we want to

414
00:17:34,880 --> 00:17:37,639
Speaker 2: do when increasing our fiber intake. Guys, and trust me,

415
00:17:37,800 --> 00:17:38,720
Speaker 2: you will thank me later.

416
00:17:39,520 --> 00:17:42,280
Speaker 1: Or a couple of spoons of all brand works wonders.

417
00:17:42,280 --> 00:17:44,240
Speaker 1: But as I say, like you said, do it slowly.

418
00:17:44,240 --> 00:17:45,960
Speaker 1: You don't want to have a massive bowl of All Brand,

419
00:17:46,520 --> 00:17:47,520
Speaker 1: just grate up slowly.

420
00:17:47,960 --> 00:17:50,159
Speaker 2: Yeah, you'd be like plum, Susie lean, what are you

421
00:17:50,200 --> 00:17:52,400
Speaker 2: doing to me if you start in a huge bowl

422
00:17:52,440 --> 00:17:53,560
Speaker 2: of All Brand for breakfast?

423
00:17:53,920 --> 00:17:54,840
Speaker 1: Low and slow is.

424
00:17:54,840 --> 00:17:57,120
Speaker 2: The aim of the game when we're working to improve

425
00:17:57,160 --> 00:18:00,320
Speaker 2: at constevation, All right, Susie. And then and one of

426
00:18:00,320 --> 00:18:02,480
Speaker 2: the other areas I very much specialize in is what

427
00:18:02,560 --> 00:18:05,639
Speaker 2: I call emotional eating, So it's always a huge topic

428
00:18:05,680 --> 00:18:08,719
Speaker 2: of interest. We know that this podcast is more targeted

429
00:18:08,760 --> 00:18:10,639
Speaker 2: towards females, but we acknowledge that we have a lot

430
00:18:10,640 --> 00:18:13,159
Speaker 2: of male listeners as well, so welcome to our males.

431
00:18:13,160 --> 00:18:15,560
Speaker 2: And I also want to acknowledge that emotional eating isn't

432
00:18:15,560 --> 00:18:18,639
Speaker 2: something that just happens to females. Again, it also is

433
00:18:18,680 --> 00:18:20,680
Speaker 2: something that a lot of males struggle with as well.

434
00:18:20,800 --> 00:18:23,560
Speaker 2: So whenever I tend to post something on emotional eating,

435
00:18:23,600 --> 00:18:25,840
Speaker 2: it resonates with a lot of people because I think,

436
00:18:26,000 --> 00:18:28,480
Speaker 2: particularly with a tough year or two that we've had, Susie,

437
00:18:28,880 --> 00:18:32,400
Speaker 2: it's become almost like a coping mechanism. So I guess

438
00:18:32,440 --> 00:18:34,760
Speaker 2: we'll start off with what the quote unquote definition of

439
00:18:34,760 --> 00:18:38,440
Speaker 2: emotional eating is, and it's when people use food as

440
00:18:38,440 --> 00:18:41,159
Speaker 2: a way to deal with their feelings or their emotions

441
00:18:41,280 --> 00:18:44,080
Speaker 2: instead of a way to satisfy their hunger. So typically

442
00:18:44,119 --> 00:18:46,879
Speaker 2: we want to eat when we're truly physically hungry, or

443
00:18:47,320 --> 00:18:49,919
Speaker 2: sometimes for a little bit of just pure pleasure. You know,

444
00:18:49,960 --> 00:18:52,760
Speaker 2: if we're going to visit our grandparents, we're having like

445
00:18:52,800 --> 00:18:54,879
Speaker 2: a biscuit and a cup of tea with them, that's fine.

446
00:18:54,960 --> 00:18:56,399
Speaker 2: Or if it's our birthday, we're having a bit of

447
00:18:56,400 --> 00:18:59,960
Speaker 2: birthday cake, totally fine. But it's when we're really experiencing

448
00:19:00,400 --> 00:19:03,200
Speaker 2: the stress or the sadness of the loneliness, and we're

449
00:19:03,240 --> 00:19:06,440
Speaker 2: eating foods in large amounts on a daily basis, when

450
00:19:06,480 --> 00:19:09,600
Speaker 2: we're not actually physically hungry. And I like to term

451
00:19:09,640 --> 00:19:13,119
Speaker 2: this SUSI as either physical or tummy hunger. So when

452
00:19:13,160 --> 00:19:16,600
Speaker 2: we're physically hungry, we're tummy hungry, or when we're emotionally hungry,

453
00:19:16,640 --> 00:19:19,000
Speaker 2: we're head hungry. And I like to sort of give

454
00:19:19,040 --> 00:19:21,359
Speaker 2: these two definitions because I find my clients in the

455
00:19:21,400 --> 00:19:24,000
Speaker 2: moment if I ask them, well, you are you actually hungry,

456
00:19:24,080 --> 00:19:26,480
Speaker 2: they really struggle to let me know they're like, yeah,

457
00:19:26,520 --> 00:19:29,200
Speaker 2: I think so, because sometimes that drive to eat emotionally

458
00:19:29,560 --> 00:19:32,320
Speaker 2: is so powerful that they do feel like they just

459
00:19:32,480 --> 00:19:35,040
Speaker 2: need food and they need it right now. So I

460
00:19:35,160 --> 00:19:36,520
Speaker 2: like to sort of say to them, well, is it

461
00:19:36,560 --> 00:19:38,520
Speaker 2: coming from you know, up top? Is it the head?

462
00:19:38,600 --> 00:19:40,919
Speaker 2: Is it something that you're being driven to eat, or

463
00:19:41,000 --> 00:19:43,320
Speaker 2: is it coming from this tomic like you're having these

464
00:19:43,359 --> 00:19:46,480
Speaker 2: physical cues or sensations in your body that's telling you, hey,

465
00:19:46,520 --> 00:19:49,560
Speaker 2: it's time to eat. So I think for some people,

466
00:19:49,960 --> 00:19:54,200
Speaker 2: understanding how to differentiate between both of them is really important.

467
00:19:54,280 --> 00:19:56,800
Speaker 2: So when it comes to head hunger, head hunger is

468
00:19:56,800 --> 00:19:59,800
Speaker 2: something that really comes out and over. It's very sudden

469
00:20:00,080 --> 00:20:02,600
Speaker 2: versus when you think about physical hunger or that tummy hunger.

470
00:20:02,720 --> 00:20:05,400
Speaker 2: It increases bit by bit, and you can generally wait

471
00:20:05,440 --> 00:20:07,080
Speaker 2: for food, like you're sort of like, oh, I feel

472
00:20:07,080 --> 00:20:09,040
Speaker 2: a bit hungry. I should probably make some lunch, and

473
00:20:09,080 --> 00:20:10,920
Speaker 2: then in half an hour you're like, oh, yeah, I'm

474
00:20:10,920 --> 00:20:13,000
Speaker 2: actually really hungry now I really need to go make

475
00:20:13,040 --> 00:20:15,159
Speaker 2: some lunch. And then you're making your lunch and you're starving,

476
00:20:15,160 --> 00:20:16,880
Speaker 2: but you're like, oh, I'm gonna wait ten minutes because

477
00:20:16,920 --> 00:20:18,720
Speaker 2: you know it's gonna take me ten minutes to make

478
00:20:18,720 --> 00:20:21,000
Speaker 2: my sandwich or whatever it is. But when it's that

479
00:20:21,119 --> 00:20:24,160
Speaker 2: head hunger and it's linked to the emotional eating, it's

480
00:20:24,200 --> 00:20:26,760
Speaker 2: often it comes out of nowhere and it's very sudden

481
00:20:26,760 --> 00:20:29,680
Speaker 2: and there's this strong urgency, like it's like I need

482
00:20:29,720 --> 00:20:31,879
Speaker 2: food and I need it now. So there's no waiting,

483
00:20:31,960 --> 00:20:33,960
Speaker 2: there's no you know, I'll just you know, finish off

484
00:20:34,000 --> 00:20:35,800
Speaker 2: this email and go grab it. It's like, no, I

485
00:20:35,880 --> 00:20:37,760
Speaker 2: need whatever it is, and I need it now. And

486
00:20:37,800 --> 00:20:41,240
Speaker 2: it's often connected to a particular type of food. So

487
00:20:41,320 --> 00:20:43,600
Speaker 2: for a lot of people, like it's sweets or it's savory,

488
00:20:43,600 --> 00:20:45,399
Speaker 2: it's like I need to have that bag of chips,

489
00:20:45,440 --> 00:20:47,640
Speaker 2: or I must have that glass of wine right now,

490
00:20:47,720 --> 00:20:49,840
Speaker 2: or I have to have that chocolate bar. Versus with

491
00:20:49,960 --> 00:20:53,920
Speaker 2: true physical tummy hunger, it's like, oh, like I'm hungry,

492
00:20:53,920 --> 00:20:56,119
Speaker 2: but I need you know, I could have a salad

493
00:20:56,119 --> 00:20:57,600
Speaker 2: for lunch, I could have a soup, I could have

494
00:20:57,880 --> 00:21:00,600
Speaker 2: a delicious burrito. Like it's many and umber of things

495
00:21:00,600 --> 00:21:02,639
Speaker 2: that might be able to satisfy you. But with that

496
00:21:02,720 --> 00:21:05,480
Speaker 2: head hunger or that emotional eating, it's generally a very

497
00:21:05,520 --> 00:21:08,800
Speaker 2: specific type of food. And also with emotional eating, I

498
00:21:08,840 --> 00:21:12,440
Speaker 2: find another big way to differentiate between is it head

499
00:21:12,520 --> 00:21:16,359
Speaker 2: or is it tummy hunger? With emotional eating, often a

500
00:21:16,400 --> 00:21:19,240
Speaker 2: lot of times you feel quite guilty afterwards, you feel

501
00:21:19,280 --> 00:21:21,280
Speaker 2: quite bad, or you're like, oh, I feel awful. I

502
00:21:21,280 --> 00:21:23,880
Speaker 2: feel sick afterwards because I ate far too much. But

503
00:21:23,880 --> 00:21:27,320
Speaker 2: with physical or tummy hunger, you feel quite satisfied after eating,

504
00:21:27,359 --> 00:21:28,879
Speaker 2: Like you have your lunch or you have your dinner,

505
00:21:28,880 --> 00:21:31,120
Speaker 2: and you're like, I'm pretty satisfied, and I don't really

506
00:21:31,119 --> 00:21:33,000
Speaker 2: need to eat anymore. So you're sort of able to

507
00:21:33,359 --> 00:21:35,760
Speaker 2: move on without guilty, without having to think too much

508
00:21:35,840 --> 00:21:38,080
Speaker 2: about it, because I think deep down you knew that

509
00:21:38,119 --> 00:21:41,200
Speaker 2: your body truly needed some food, Whereas with that head hunger,

510
00:21:41,240 --> 00:21:43,800
Speaker 2: I think deep down we know that there was something

511
00:21:43,840 --> 00:21:45,639
Speaker 2: else going on, but in the moment we had a

512
00:21:45,640 --> 00:21:48,720
Speaker 2: really sort of hard time I guess pinpointing it. So

513
00:21:49,160 --> 00:21:51,199
Speaker 2: there's some of the strategies that I always say the

514
00:21:51,200 --> 00:21:54,159
Speaker 2: first step to healing emotional eating or really getting on

515
00:21:54,160 --> 00:21:57,000
Speaker 2: top of it is understanding in the moment is it

516
00:21:57,080 --> 00:21:59,399
Speaker 2: head hunger or is it tummy hunger? What are your

517
00:21:59,440 --> 00:22:00,440
Speaker 2: thoughts around this subjects?

518
00:22:00,440 --> 00:22:02,920
Speaker 1: With it, I think that something I like to discuss

519
00:22:02,920 --> 00:22:05,960
Speaker 1: with my clients because sometimes they're quite aware of it.

520
00:22:06,080 --> 00:22:09,639
Speaker 1: Other times it's quite painful or shameful in the sense,

521
00:22:09,640 --> 00:22:11,359
Speaker 1: so they don't want to tell anyone or share the

522
00:22:12,080 --> 00:22:14,520
Speaker 1: description of actually what goes on. But what I like

523
00:22:14,600 --> 00:22:18,520
Speaker 1: to discuss is how powerful programming it is from when

524
00:22:18,560 --> 00:22:21,919
Speaker 1: we're often very small at creating this association. So it

525
00:22:21,920 --> 00:22:24,679
Speaker 1: can be as simple as when you were young, you

526
00:22:24,760 --> 00:22:27,040
Speaker 1: might have had a parent who was quite food focused,

527
00:22:27,040 --> 00:22:30,160
Speaker 1: and whenever you were sad or tired, or lonely or injured,

528
00:22:30,640 --> 00:22:34,200
Speaker 1: they would feed. Or you may have also observed them

529
00:22:34,200 --> 00:22:36,159
Speaker 1: doing the same thing, so you may have observed a

530
00:22:36,240 --> 00:22:38,800
Speaker 1: parent who routinely sat down after dinner with a tube

531
00:22:38,800 --> 00:22:41,119
Speaker 1: of ice cream or a packet of biscuit. So that

532
00:22:41,280 --> 00:22:44,200
Speaker 1: lert association is very very powerful, and in many cases

533
00:22:44,240 --> 00:22:46,840
Speaker 1: we're not even conscious of it, and so starting to

534
00:22:46,960 --> 00:22:49,359
Speaker 1: think about where the association may have come from and

535
00:22:49,359 --> 00:22:52,520
Speaker 1: where that may have been programmed into your behavior can

536
00:22:52,560 --> 00:22:55,520
Speaker 1: be quite a powerful therapeutic tool if the emotional eating

537
00:22:55,560 --> 00:22:59,160
Speaker 1: is causing distress, because that, for me is the clinical

538
00:22:59,240 --> 00:23:02,640
Speaker 1: sign that iterhaps may need further intervention, whether it's psychological

539
00:23:02,720 --> 00:23:07,280
Speaker 1: therapy around that, because sometimes it's deeply programmed behavior that

540
00:23:07,520 --> 00:23:10,720
Speaker 1: is quite confronting to be dealing with, but on a

541
00:23:10,800 --> 00:23:13,880
Speaker 1: surface level at a point where clients I'm thinking are

542
00:23:13,880 --> 00:23:17,080
Speaker 1: not clinical in the sense they perhaps don't need psychological

543
00:23:17,160 --> 00:23:20,560
Speaker 1: therapy because it's not causing huge distress in their life,

544
00:23:20,680 --> 00:23:23,280
Speaker 1: But for me it may be a barrier to achieving

545
00:23:23,600 --> 00:23:26,000
Speaker 1: the goals they have for themselves with their diet. A

546
00:23:26,040 --> 00:23:30,320
Speaker 1: couple of key areas from behavioral management. Once you've sort

547
00:23:30,320 --> 00:23:33,000
Speaker 1: of become to understand or be in a position to

548
00:23:33,119 --> 00:23:36,040
Speaker 1: deal with the psychological aspect of it, the most powerful

549
00:23:36,040 --> 00:23:38,520
Speaker 1: thing you can do is change the environment. Because if

550
00:23:38,680 --> 00:23:41,800
Speaker 1: your brain is programmed to always reward with sweet food

551
00:23:41,840 --> 00:23:43,679
Speaker 1: in large volumes when you sit in front of the

552
00:23:43,680 --> 00:23:46,280
Speaker 1: TV on your own after dinner, it's going to be very,

553
00:23:46,359 --> 00:23:48,920
Speaker 1: very difficult to change that because every selling your body

554
00:23:48,920 --> 00:23:51,800
Speaker 1: is driving you to the behavior. So changing the environment

555
00:23:51,840 --> 00:23:54,280
Speaker 1: where you perhaps not watching TV at that time of day,

556
00:23:54,359 --> 00:23:57,960
Speaker 1: you're not doing it alone. Indeed, removing temptation lean The

557
00:23:57,960 --> 00:24:02,119
Speaker 1: biggest predictor of discretionary food into is availability. So if

558
00:24:02,160 --> 00:24:04,080
Speaker 1: you routinely stuck up when you go to the shop

559
00:24:04,200 --> 00:24:07,159
Speaker 1: to plan for this binge you're emotional eating, You've got

560
00:24:07,240 --> 00:24:09,080
Speaker 1: buckleys in changing it. So you've got to make sure

561
00:24:09,119 --> 00:24:12,480
Speaker 1: the food stimulus isn't easily accessible at home. Keeping a

562
00:24:12,520 --> 00:24:14,720
Speaker 1: diary can be quite powerful because it's similar to a

563
00:24:14,760 --> 00:24:17,800
Speaker 1: food diary in the sense that it creates mindful behavior

564
00:24:17,800 --> 00:24:20,399
Speaker 1: and accountability. So we're often less likely to do it

565
00:24:20,440 --> 00:24:22,760
Speaker 1: if we have to actually write it down, whereas sometimes

566
00:24:22,760 --> 00:24:25,440
Speaker 1: emotional eating can be almost you are not even conscious

567
00:24:25,480 --> 00:24:27,080
Speaker 1: of it. It's just something that you're not even aware

568
00:24:27,119 --> 00:24:30,600
Speaker 1: you're doing to a certain extent. And also keeping blood

569
00:24:30,600 --> 00:24:33,840
Speaker 1: glucose controlled so you don't have that terrible craving after dinner. Now,

570
00:24:33,840 --> 00:24:36,720
Speaker 1: I have a lot of clients who will restrict, restrict, restrict,

571
00:24:36,760 --> 00:24:38,960
Speaker 1: all day. They'll be strict with their dinner, so they'll

572
00:24:38,960 --> 00:24:41,240
Speaker 1: have a piece of chicken, breast, fish, loads of veggies,

573
00:24:41,280 --> 00:24:43,880
Speaker 1: and then they haven't eaten enough carbohydrate and then they

574
00:24:44,160 --> 00:24:46,959
Speaker 1: have load blood glucose after dinner. Their body's hungry, and

575
00:24:47,000 --> 00:24:49,960
Speaker 1: of course when you're craving sweet food, it's very difficult

576
00:24:49,960 --> 00:24:52,280
Speaker 1: to control behavior if that's available, and that's when you'll

577
00:24:52,280 --> 00:24:54,639
Speaker 1: see people polish off or the rice crackers or the

578
00:24:54,640 --> 00:24:57,760
Speaker 1: crackers after dinner or whatever's available. So I think making

579
00:24:57,800 --> 00:24:59,960
Speaker 1: sure that your dinner either has a source of carbohydrate,

580
00:25:00,400 --> 00:25:03,320
Speaker 1: or you're pre emptying the desire to have something sweet

581
00:25:03,359 --> 00:25:05,320
Speaker 1: after dinner and doing it in a way that you

582
00:25:05,359 --> 00:25:08,560
Speaker 1: can control, and feeling control and not binge is another

583
00:25:08,680 --> 00:25:11,080
Speaker 1: key behavioral strategy if you're at the point of being

584
00:25:11,080 --> 00:25:13,200
Speaker 1: able to manage it. But we definitely don't want to

585
00:25:13,240 --> 00:25:16,199
Speaker 1: take away from people who for which emotional eating is

586
00:25:16,200 --> 00:25:19,680
Speaker 1: that is a clinical psychological issue and perhaps would really

587
00:25:19,760 --> 00:25:23,280
Speaker 1: benefit from some therapy around it to perhaps unpack some

588
00:25:23,320 --> 00:25:26,720
Speaker 1: of those associations and underlying reasons that are fueling the

589
00:25:26,800 --> 00:25:30,520
Speaker 1: desire to overeat or emotionally eat extra food at nighttime.

590
00:25:30,760 --> 00:25:32,880
Speaker 2: I think it's a really good point because I always

591
00:25:32,920 --> 00:25:34,680
Speaker 2: talk about emotional eating and then a lot of people

592
00:25:34,720 --> 00:25:36,480
Speaker 2: all right back and say, oh, I really struggle with

593
00:25:36,480 --> 00:25:38,600
Speaker 2: binge eating. I think we need to make the point

594
00:25:38,600 --> 00:25:41,080
Speaker 2: and make this very clearly, Susie, that binge eating is

595
00:25:41,119 --> 00:25:43,720
Speaker 2: a diagnosed eating disorder. And I think a lot of

596
00:25:43,720 --> 00:25:46,240
Speaker 2: people use the terms quite interchangeably. It's like, oh, I

597
00:25:46,320 --> 00:25:48,800
Speaker 2: just binged on a couple of squares of chocolate. It's like,

598
00:25:49,000 --> 00:25:51,159
Speaker 2: that's not binge eating. That's not the true definition of

599
00:25:51,160 --> 00:25:53,240
Speaker 2: binge eating. So for a lot of people with a

600
00:25:53,320 --> 00:25:56,240
Speaker 2: truly diagnosed eating disorder of binge eating. They can almost

601
00:25:56,240 --> 00:25:58,679
Speaker 2: have blackout moments, Susie, and the amount of food that

602
00:25:58,720 --> 00:26:01,960
Speaker 2: they can consume in one sitting, it's almost unbelievable. And

603
00:26:01,960 --> 00:26:04,119
Speaker 2: a lot of the time they don't even remember doing that,

604
00:26:04,240 --> 00:26:05,960
Speaker 2: or they'll wake up the next morning and there's just

605
00:26:06,040 --> 00:26:07,879
Speaker 2: all of these empty packets and that sort of thing

606
00:26:07,920 --> 00:26:09,800
Speaker 2: around them and they're like, oh my god, what happened.

607
00:26:09,880 --> 00:26:12,199
Speaker 2: And I've heard stories where clients say, you know, my

608
00:26:12,320 --> 00:26:14,399
Speaker 2: husband would say to me, you did that, and I'm like, no,

609
00:26:14,480 --> 00:26:14,879
Speaker 2: I didn't.

610
00:26:14,880 --> 00:26:15,320
Speaker 1: You did that.

611
00:26:15,640 --> 00:26:17,159
Speaker 2: There's no way I could have eaten that food. And

612
00:26:17,200 --> 00:26:19,600
Speaker 2: they just had these almost like black hat moments where

613
00:26:19,600 --> 00:26:21,639
Speaker 2: they have these full on binges where they're eating and

614
00:26:21,680 --> 00:26:23,399
Speaker 2: it's not just a couple of pieces of chocolate, are

615
00:26:23,400 --> 00:26:25,160
Speaker 2: a couple of Biki's, that's not what we would call

616
00:26:25,160 --> 00:26:28,119
Speaker 2: a binge. You know. They're having six wraps from the packet.

617
00:26:28,119 --> 00:26:30,160
Speaker 2: They're having four tubes of yogurt, They're having an entire

618
00:26:30,200 --> 00:26:32,520
Speaker 2: box of cereal, a whole tub of ice cream, the

619
00:26:32,680 --> 00:26:36,119
Speaker 2: entire twelve Timtams in the packet. It's a large amount

620
00:26:36,160 --> 00:26:38,159
Speaker 2: of food and whether or not you know, some of

621
00:26:38,200 --> 00:26:40,480
Speaker 2: them are really conscious that they're doing it and others aren't.

622
00:26:40,520 --> 00:26:43,439
Speaker 2: So I think it's very important to understand that binge

623
00:26:43,480 --> 00:26:47,000
Speaker 2: eating is a true eating disorder and absolutely needs the

624
00:26:47,040 --> 00:26:51,280
Speaker 2: help of a proper qualified dietitian and a proper qualified psychologist.

625
00:26:51,440 --> 00:26:54,159
Speaker 2: So you absolutely need that therapy, and so I think

626
00:26:54,160 --> 00:26:56,000
Speaker 2: it's very important Susie and I have been very clear

627
00:26:56,080 --> 00:26:58,600
Speaker 2: not to use the term binge eating. It's very much

628
00:26:58,680 --> 00:27:00,840
Speaker 2: sort of that emotional eating. But if you feel like

629
00:27:01,240 --> 00:27:04,679
Speaker 2: you have or are losing control around food, you're not

630
00:27:04,840 --> 00:27:07,280
Speaker 2: able to stop. You have moments where you've blacked out,

631
00:27:07,359 --> 00:27:09,200
Speaker 2: or you might wake up the next morning and see

632
00:27:09,240 --> 00:27:11,520
Speaker 2: all of these empty packets in the kitchen and you're like,

633
00:27:11,720 --> 00:27:14,479
Speaker 2: who the hell ate that. I think it's very important

634
00:27:14,520 --> 00:27:18,480
Speaker 2: to actually link in with a professional, definitely a psychologist,

635
00:27:18,920 --> 00:27:21,320
Speaker 2: and I would also really recommend a dietitian at the

636
00:27:21,320 --> 00:27:24,000
Speaker 2: same time as well, not just a normal dietitian, very

637
00:27:24,080 --> 00:27:27,840
Speaker 2: much a dietitian who specializes in eating disorders, because I mean,

638
00:27:27,880 --> 00:27:29,720
Speaker 2: there's absolutely no shame in that. But I think it's

639
00:27:29,800 --> 00:27:32,840
Speaker 2: very important that we very much make it clear that

640
00:27:32,880 --> 00:27:35,040
Speaker 2: binge eating is a diagnosed eating disorder and it's not

641
00:27:35,080 --> 00:27:37,560
Speaker 2: something that you can just hope to heal from listening

642
00:27:37,640 --> 00:27:40,240
Speaker 2: to a you know, forty five minute podcast episode. It's

643
00:27:40,280 --> 00:27:43,840
Speaker 2: absolutely something you need one on one interventions with, and

644
00:27:43,880 --> 00:27:45,920
Speaker 2: particularly if you live in Australia, we've come a really

645
00:27:45,960 --> 00:27:48,720
Speaker 2: long way with helping a lot of our you know,

646
00:27:48,760 --> 00:27:51,520
Speaker 2: Aussies with mental health conditions as well. So if you

647
00:27:51,560 --> 00:27:54,240
Speaker 2: go and visit your GP, there's a lot of additional

648
00:27:54,280 --> 00:27:57,800
Speaker 2: help and resources and clinicians available to you if you

649
00:27:57,880 --> 00:27:59,879
Speaker 2: let them know what's happening and what you're struggling with,

650
00:28:00,040 --> 00:28:01,439
Speaker 2: and you know, they can put you in touch with

651
00:28:01,480 --> 00:28:04,160
Speaker 2: the right people. So please don't sit there struggling in silence.

652
00:28:04,240 --> 00:28:07,000
Speaker 2: If binge eating disorder is something that you struggle with,

653
00:28:07,280 --> 00:28:09,080
Speaker 2: if it's more just that you know, you're annoyed it

654
00:28:09,119 --> 00:28:11,440
Speaker 2: yourself because you had, you know, the extra two glasses

655
00:28:11,440 --> 00:28:13,080
Speaker 2: of wine or you're polished off the extra couple of

656
00:28:13,160 --> 00:28:16,440
Speaker 2: chippies in the packet, that is probably something that perhaps

657
00:28:16,440 --> 00:28:18,440
Speaker 2: you could work through yourself, or perhaps you could work

658
00:28:18,480 --> 00:28:20,560
Speaker 2: through with the help of a dietitian or a coach

659
00:28:20,640 --> 00:28:22,880
Speaker 2: or something like that. But I think there is very

660
00:28:22,920 --> 00:28:25,760
Speaker 2: differing degrees of between you know, what is emotional eating

661
00:28:25,760 --> 00:28:28,680
Speaker 2: and what is truly diagnosed binge eating disorder.

662
00:28:28,880 --> 00:28:31,840
Speaker 1: And the difference is to summarize it so you know,

663
00:28:32,000 --> 00:28:34,240
Speaker 1: perhaps you do have a more of a clinical issue

664
00:28:34,240 --> 00:28:37,760
Speaker 1: with emotional eating. If you feel that it's detracting from

665
00:28:37,800 --> 00:28:42,440
Speaker 1: your life or your dietary goals and making it difficult

666
00:28:42,480 --> 00:28:44,800
Speaker 1: to function on a day to day basis, that's a

667
00:28:44,840 --> 00:28:46,760
Speaker 1: sign for me it's a clinical issue and would warrant

668
00:28:46,760 --> 00:28:49,000
Speaker 1: further support. If it's just the fact that when you

669
00:28:49,080 --> 00:28:51,160
Speaker 1: have a couple of biscuits you find it really difficult

670
00:28:51,200 --> 00:28:53,840
Speaker 1: to stop in the evening, that's a sign you probably

671
00:28:53,880 --> 00:28:56,000
Speaker 1: can work on it behaviorally. So let's be just really

672
00:28:56,000 --> 00:28:58,280
Speaker 1: clear on the difference there. And as I said, all

673
00:28:58,360 --> 00:29:00,479
Speaker 1: of us will have a degree of emotional eat, but

674
00:29:00,720 --> 00:29:03,360
Speaker 1: the time that it becomes a problem is when a

675
00:29:03,440 --> 00:29:05,360
Speaker 1: lot of focus and energy is going on it. And

676
00:29:05,400 --> 00:29:08,280
Speaker 1: as I said, it's distracting you from living the life

677
00:29:08,280 --> 00:29:10,280
Speaker 1: that you would like to lead, and that's a sign

678
00:29:10,360 --> 00:29:12,080
Speaker 1: that you may need to do some work. And indeed,

679
00:29:12,080 --> 00:29:15,120
Speaker 1: there are some very proven behavioral strategies and in some cases,

680
00:29:15,120 --> 00:29:19,240
Speaker 1: if it's deep programming of behavior that's occurred over many years,

681
00:29:19,520 --> 00:29:20,960
Speaker 1: that may be a sign that you could do with

682
00:29:21,040 --> 00:29:23,760
Speaker 1: some extra help from a psychologist to work through some

683
00:29:23,800 --> 00:29:27,240
Speaker 1: of those underlying issues driving the behavior. All right, perhaps

684
00:29:27,240 --> 00:29:29,200
Speaker 1: that's helpful, because as I said, we've all been there

685
00:29:29,240 --> 00:29:32,360
Speaker 1: at certain times, I think, particularly in lockdown. But onto

686
00:29:32,360 --> 00:29:34,840
Speaker 1: our product review of the Weekly and today, I wanted

687
00:29:34,840 --> 00:29:38,680
Speaker 1: to talk about high protein wraps because in the past week,

688
00:29:38,760 --> 00:29:40,920
Speaker 1: I think I've had this conversation with three or four

689
00:29:40,920 --> 00:29:44,360
Speaker 1: of my clients, because if you may have noticed in

690
00:29:44,440 --> 00:29:47,640
Speaker 1: supermarkets there's a huge new range of wraps that are

691
00:29:47,680 --> 00:29:50,040
Speaker 1: now high protein. So we went from a few years

692
00:29:50,080 --> 00:29:52,080
Speaker 1: ago where we'd have kind of lebanese wraps, and then

693
00:29:52,120 --> 00:29:55,040
Speaker 1: we had large type raps, and then we went to

694
00:29:55,080 --> 00:29:58,480
Speaker 1: have sort of some mini lower carb varieties. But now

695
00:29:58,600 --> 00:30:01,040
Speaker 1: there's probably four or five different brands that I could

696
00:30:01,040 --> 00:30:04,720
Speaker 1: say that are heavily marketed based on high protein. But

697
00:30:04,880 --> 00:30:07,280
Speaker 1: what I wanted to specifically talk about, and we've chosen

698
00:30:07,320 --> 00:30:10,400
Speaker 1: the Simpsons Pantry high protein, low carb rap, but there's

699
00:30:10,440 --> 00:30:13,040
Speaker 1: many different ones out there, and this discussion is relevant

700
00:30:13,080 --> 00:30:15,239
Speaker 1: to all of them. Really, is that when we take

701
00:30:15,280 --> 00:30:17,680
Speaker 1: a look at the nutritionals of a high protein wrap,

702
00:30:17,760 --> 00:30:20,560
Speaker 1: and this one in particular, it's some forty five gram serve,

703
00:30:21,240 --> 00:30:23,880
Speaker 1: it gets has eight point seven grams of protein compared

704
00:30:23,920 --> 00:30:26,320
Speaker 1: to a regular wrap that might have one or two.

705
00:30:26,800 --> 00:30:29,760
Speaker 1: It's got five point nine grams of carbohydrate. Now that

706
00:30:29,920 --> 00:30:33,240
Speaker 1: is compared to say eighteen to twenty for a mini

707
00:30:33,320 --> 00:30:37,000
Speaker 1: rap or up to forty for a regular rap. Got

708
00:30:37,000 --> 00:30:39,320
Speaker 1: two hundred and three milligrams of sodium, so pretty low

709
00:30:39,360 --> 00:30:42,680
Speaker 1: for that product, and seven point three grams of dietary fiber,

710
00:30:42,720 --> 00:30:46,560
Speaker 1: which is incredibly high for a bread based product. And

711
00:30:46,680 --> 00:30:49,440
Speaker 1: we look at the ingredients water, wheat flour, soy, protein

712
00:30:49,480 --> 00:30:51,840
Speaker 1: isolate which is being used to bump up that protein,

713
00:30:52,280 --> 00:30:54,840
Speaker 1: vegetable shortening which I can't stand because that's likely to

714
00:30:54,880 --> 00:30:57,320
Speaker 1: be palm hydrogenated palm oil, so I'm not quite sure

715
00:30:57,320 --> 00:31:01,520
Speaker 1: why that's in the modified wheat starch, gluten, apple cider, vinegar,

716
00:31:01,560 --> 00:31:04,720
Speaker 1: and then some additions to keep the product preserved. But

717
00:31:05,400 --> 00:31:08,160
Speaker 1: what I wanted to specifically talk about when it comes

718
00:31:08,240 --> 00:31:10,240
Speaker 1: to protein wraps, and this has got a five star

719
00:31:10,320 --> 00:31:12,440
Speaker 1: health rating, and I'm not sure I even agree with that,

720
00:31:13,120 --> 00:31:15,719
Speaker 1: is that if we're looking at carbohydrate based foods in

721
00:31:15,760 --> 00:31:20,360
Speaker 1: our diet, whether it's bread, rye, cereal, pasta, starchy veggies,

722
00:31:21,360 --> 00:31:25,440
Speaker 1: we are consuming that carbohydrate, there's benefits to having a

723
00:31:25,520 --> 00:31:28,760
Speaker 1: whole grain carbohydrate in the diet for energy. So when

724
00:31:28,800 --> 00:31:31,680
Speaker 1: I'm prescribing a bread or a wrap for my clients,

725
00:31:32,400 --> 00:31:34,680
Speaker 1: I am using that product as a source of fuel

726
00:31:34,720 --> 00:31:37,880
Speaker 1: and a source of energy. So whilst I have traditionally

727
00:31:37,960 --> 00:31:40,800
Speaker 1: leaned towards the mini or lower car wraps because I

728
00:31:40,800 --> 00:31:42,880
Speaker 1: felt that the big wraps are too big at forty

729
00:31:42,920 --> 00:31:46,800
Speaker 1: plus grams a carbohydrate, I am not an overall huge

730
00:31:46,800 --> 00:31:49,360
Speaker 1: fan of low carb wraps because when I'm prescribing a

731
00:31:49,400 --> 00:31:51,520
Speaker 1: rap as a breakfast option or to have with lunch,

732
00:31:51,920 --> 00:31:54,760
Speaker 1: I want my clients to have that energy available to them.

733
00:31:55,240 --> 00:31:57,080
Speaker 1: So I don't want them to have a high protein

734
00:31:57,120 --> 00:31:59,400
Speaker 1: wrap for breakfast where they might team it with egg

735
00:31:59,600 --> 00:32:02,520
Speaker 1: or lean bacon or smoked salmon, because they're going to

736
00:32:02,560 --> 00:32:05,160
Speaker 1: have insufficient amount of carbohydrate to fuel them through the

737
00:32:05,200 --> 00:32:07,720
Speaker 1: morning at five point nine grams, which is very low.

738
00:32:07,720 --> 00:32:11,400
Speaker 1: It's about half almost a third of a regular slice

739
00:32:11,440 --> 00:32:14,040
Speaker 1: of bread, and then I know later they're going to

740
00:32:14,040 --> 00:32:16,520
Speaker 1: get really hungry because they haven't had enough carbohydrate and

741
00:32:16,560 --> 00:32:18,200
Speaker 1: it's going to prime them to over eat later in

742
00:32:18,240 --> 00:32:21,360
Speaker 1: the day. So in terms of this product, the only

743
00:32:21,400 --> 00:32:23,320
Speaker 1: time I would use a high protein wrap is in

744
00:32:23,360 --> 00:32:26,480
Speaker 1: the afternoon when I'm trying to fill a client up

745
00:32:26,680 --> 00:32:30,000
Speaker 1: before dinner and have more protein than carbohydrate because they've

746
00:32:30,040 --> 00:32:31,880
Speaker 1: had the bulk of their fuel in the day. But

747
00:32:32,000 --> 00:32:34,440
Speaker 1: I don't use high protein wraps in the first half

748
00:32:34,440 --> 00:32:36,680
Speaker 1: of the day. I much prefer a mini or a

749
00:32:36,720 --> 00:32:39,160
Speaker 1: reduced carb that comes in close to twenty grams that

750
00:32:39,200 --> 00:32:41,800
Speaker 1: I will then have my client enjoy as a breakfast

751
00:32:41,800 --> 00:32:44,240
Speaker 1: wrap with eggs or as a sandwich for lunch. But

752
00:32:44,720 --> 00:32:47,600
Speaker 1: this product that is coming out as a high protein

753
00:32:47,640 --> 00:32:51,480
Speaker 1: alternative is interesting because I think that it's easily confused

754
00:32:51,600 --> 00:32:54,040
Speaker 1: about the role this will play. And you and I

755
00:32:54,040 --> 00:32:56,400
Speaker 1: have spoken about this because even though these products have

756
00:32:56,440 --> 00:33:00,640
Speaker 1: got sort of modified wheat starches and different fiber options

757
00:33:00,680 --> 00:33:04,400
Speaker 1: to bulk them up for less carbohydrate, I prefer whole

758
00:33:04,480 --> 00:33:06,640
Speaker 1: grain carbohydrates going in because I want my clients to

759
00:33:06,640 --> 00:33:08,960
Speaker 1: have the dietary benefits that come from whole grains. So,

760
00:33:09,760 --> 00:33:11,680
Speaker 1: as I said, there perhaps is a place for them,

761
00:33:11,800 --> 00:33:14,360
Speaker 1: but it's certainly not my go to wrap of choice.

762
00:33:14,560 --> 00:33:17,040
Speaker 1: And just because it says protein doesn't mean it's better.

763
00:33:17,480 --> 00:33:20,800
Speaker 1: And the five star health rating on a formulated processed food,

764
00:33:20,880 --> 00:33:22,720
Speaker 1: I think there's some issues with that. The message that

765
00:33:22,760 --> 00:33:24,960
Speaker 1: it's sending to people and why you do need to

766
00:33:24,960 --> 00:33:26,240
Speaker 1: be careful and at the end of the day, the

767
00:33:26,320 --> 00:33:28,160
Speaker 1: only thing you can really trust in my mind is

768
00:33:28,200 --> 00:33:30,960
Speaker 1: the ingredient list and the nutritional panel, because I think

769
00:33:31,000 --> 00:33:32,720
Speaker 1: sometimes it can be a little bit misleading.

770
00:33:33,440 --> 00:33:35,560
Speaker 2: Yeah, I must mean for a couple of my clients,

771
00:33:35,600 --> 00:33:37,840
Speaker 2: I have been using them, but as I said, it's

772
00:33:37,880 --> 00:33:39,920
Speaker 2: not something that I would recommend for everyone. It wouldn't

773
00:33:39,960 --> 00:33:42,280
Speaker 2: be something like you look at that front of package marketing.

774
00:33:42,320 --> 00:33:44,880
Speaker 2: It's like five star house rating, low carb, high protein

775
00:33:44,920 --> 00:33:47,520
Speaker 2: for my friendly certified vegan, Aussie made and own. You're

776
00:33:47,560 --> 00:33:50,560
Speaker 2: like perfect, Like it ticks all the boxes right, And

777
00:33:50,600 --> 00:33:52,280
Speaker 2: I really do think this is a great one for

778
00:33:52,600 --> 00:33:55,200
Speaker 2: clients with IBS because a lot of clients don't really

779
00:33:55,200 --> 00:33:58,360
Speaker 2: tolerate the hugely weak based products. They have sort of

780
00:33:58,400 --> 00:34:00,520
Speaker 2: a little bit of a wired based in toler so

781
00:34:00,680 --> 00:34:02,959
Speaker 2: I think that these ones are good from that perspective.

782
00:34:03,000 --> 00:34:05,640
Speaker 2: I mean, I think most wraps are vegan anyway, aren't they?

783
00:34:05,720 --> 00:34:08,560
Speaker 2: But craps correct me if I'm wrong. Anyway, I think

784
00:34:08,600 --> 00:34:10,200
Speaker 2: it's just a lot of front of package marketing. But

785
00:34:10,440 --> 00:34:13,080
Speaker 2: as you said, the amount of fiber in there is great,

786
00:34:13,160 --> 00:34:15,480
Speaker 2: like seven point three grams, but you look at the

787
00:34:15,480 --> 00:34:17,680
Speaker 2: packete it's a white wrap like as you said, there's

788
00:34:17,719 --> 00:34:20,520
Speaker 2: no benefits of whole grains for our gut health. I

789
00:34:20,520 --> 00:34:23,800
Speaker 2: would much rather see some visible grains in that wrap.

790
00:34:24,000 --> 00:34:26,160
Speaker 2: And as you said, you know, five point nine grams

791
00:34:26,200 --> 00:34:28,560
Speaker 2: of carbs, it is very low carbs. So for somebody

792
00:34:28,560 --> 00:34:31,600
Speaker 2: who perhaps eats a huge amount of carbs in their snacks,

793
00:34:31,680 --> 00:34:34,640
Speaker 2: or they're having this rap as part of something else

794
00:34:34,680 --> 00:34:37,360
Speaker 2: with their lunch which also has some fruit and I

795
00:34:37,360 --> 00:34:39,360
Speaker 2: don't know, some beans and some other things in it,

796
00:34:39,400 --> 00:34:41,960
Speaker 2: where there's also extra carbs, that's fine. But if this

797
00:34:42,040 --> 00:34:44,719
Speaker 2: is the only source of you know, carbohydrate within their

798
00:34:45,200 --> 00:34:46,759
Speaker 2: lunch and they're just putting a bit of protein and

799
00:34:46,760 --> 00:34:49,200
Speaker 2: a little bit of salad leaves in it, yeah, I

800
00:34:49,239 --> 00:34:50,920
Speaker 2: just don't think the amount of hole grains or the

801
00:34:50,920 --> 00:34:54,160
Speaker 2: amount of carbohydrate is complete enough for a properly balance

802
00:34:54,280 --> 00:34:56,640
Speaker 2: me or for the majority of our clients. So I

803
00:34:56,640 --> 00:34:58,800
Speaker 2: don't know if we're just I don't know, perhaps taking

804
00:34:58,800 --> 00:35:00,840
Speaker 2: the marketing a little bit too. I mean, the macros

805
00:35:00,880 --> 00:35:03,600
Speaker 2: look good on paper, as you said, but I think

806
00:35:03,640 --> 00:35:05,279
Speaker 2: there is a little bit more that goes into that,

807
00:35:05,440 --> 00:35:07,640
Speaker 2: and it really does come down to certain goals for

808
00:35:07,680 --> 00:35:10,040
Speaker 2: our clients and the amount of all the spread of

809
00:35:10,080 --> 00:35:13,320
Speaker 2: carbohydrate you're eating throughout the day, plus also what else

810
00:35:13,360 --> 00:35:15,480
Speaker 2: are you eating with that meal as well, And particularly

811
00:35:15,480 --> 00:35:18,000
Speaker 2: if you're going to have someone who maybe has really

812
00:35:18,080 --> 00:35:20,160
Speaker 2: high requirements, is going to have two or three wraps,

813
00:35:20,160 --> 00:35:22,880
Speaker 2: maybe this could be a good option. But yeah, I

814
00:35:22,880 --> 00:35:25,040
Speaker 2: think that I'm sort of fifty to fifty on it.

815
00:35:25,080 --> 00:35:26,400
Speaker 2: I really like it, and I have used it for

816
00:35:26,440 --> 00:35:28,319
Speaker 2: some of my clients, but I can see that there

817
00:35:28,360 --> 00:35:30,759
Speaker 2: are better other types of wraps on the markets with

818
00:35:30,840 --> 00:35:33,399
Speaker 2: those visible whole grains in there, that you might have

819
00:35:33,440 --> 00:35:36,280
Speaker 2: twenty thirty grams of carbohydrate per wrap, which is absolutely

820
00:35:36,320 --> 00:35:39,120
Speaker 2: okay if that's sort of the carbohydrate source in our meal.

821
00:35:39,680 --> 00:35:42,080
Speaker 1: Because the other thing is they're not inexpensive. I'll just

822
00:35:42,080 --> 00:35:43,680
Speaker 1: have a quick look how much they are, but my

823
00:35:44,080 --> 00:35:46,560
Speaker 1: preferred wrap or any of the mini whole grains for

824
00:35:46,600 --> 00:35:49,239
Speaker 1: that reason, because you're getting the whole grain benefit and

825
00:35:49,239 --> 00:35:51,840
Speaker 1: they retail at two dollars for a packet, which I

826
00:35:51,920 --> 00:35:54,080
Speaker 1: think is important as well, because let's be honest, a

827
00:35:54,120 --> 00:35:56,399
Speaker 1: lot of these formulated foods are not inexpensive. I'm something

828
00:35:56,480 --> 00:35:58,239
Speaker 1: quick look, Yeah, these ones are five dollars, so that's

829
00:35:58,239 --> 00:36:00,600
Speaker 1: more than double the price of a small whole grain wrap.

830
00:36:01,040 --> 00:36:02,799
Speaker 1: And I've also just got here because, as I said,

831
00:36:02,800 --> 00:36:04,480
Speaker 1: I did record a video on this. I've got the

832
00:36:04,480 --> 00:36:07,319
Speaker 1: Woolies ones because we talked about this product in our

833
00:36:07,440 --> 00:36:10,400
Speaker 1: very first podcast with the pizza bases, So I can

834
00:36:10,440 --> 00:36:12,400
Speaker 1: see how people are confused because we had said the

835
00:36:12,440 --> 00:36:15,479
Speaker 1: pizza bases are good and I stand by that because

836
00:36:15,480 --> 00:36:18,680
Speaker 1: I think when you're looking at pizza, it's adding a

837
00:36:18,719 --> 00:36:22,160
Speaker 1: lot of nutrition into a typical product that's high fat

838
00:36:22,200 --> 00:36:24,640
Speaker 1: and process car hydrate. I think the difference is that

839
00:36:24,640 --> 00:36:26,440
Speaker 1: if we're looking at a rap, it tends to be

840
00:36:26,480 --> 00:36:28,319
Speaker 1: a day to day food product as opposed to a

841
00:36:28,320 --> 00:36:30,240
Speaker 1: once off meal of the week. And that's the difference.

842
00:36:30,280 --> 00:36:32,400
Speaker 1: But the same you know, the Woolies brand, which is

843
00:36:32,440 --> 00:36:35,120
Speaker 1: retailed under that same branding as the pizza bace are

844
00:36:35,160 --> 00:36:37,399
Speaker 1: coming in at that This is nine point two grams

845
00:36:37,440 --> 00:36:39,279
Speaker 1: of protein and just five point eight grams of car

846
00:36:39,360 --> 00:36:41,960
Speaker 1: But again, it wouldn't never be my daily rap of choice.

847
00:36:42,000 --> 00:36:44,240
Speaker 1: And they are a lot more expensive than a small

848
00:36:44,320 --> 00:36:47,040
Speaker 1: mini whole grain wrap. And if someone liked this product,

849
00:36:47,080 --> 00:36:48,440
Speaker 1: I would say, well you can have it with one

850
00:36:48,520 --> 00:36:51,400
Speaker 1: hundred percent nutspread and a banana for breakfast, and then

851
00:36:51,400 --> 00:36:52,920
Speaker 1: you're getting a bit of protein. But I kind of

852
00:36:52,960 --> 00:36:55,560
Speaker 1: like protein to be up around twenty grams for a meal.

853
00:36:55,719 --> 00:36:58,160
Speaker 1: So yeah, I probably only use it as a snap.

854
00:36:58,200 --> 00:37:01,040
Speaker 1: But the message is I don't want client or general

855
00:37:01,040 --> 00:37:03,960
Speaker 1: people to think that high protein, low carb is always better.

856
00:37:04,320 --> 00:37:07,200
Speaker 1: It always comes down to your dietary goals and nutritionally, generally,

857
00:37:07,239 --> 00:37:09,520
Speaker 1: we're looking for whole grain, good quality carves. It's not

858
00:37:09,520 --> 00:37:11,560
Speaker 1: overly processed, Like, let's be honestly, and this is pretty

859
00:37:11,560 --> 00:37:13,480
Speaker 1: process like look at the list on it for a

860
00:37:13,560 --> 00:37:16,000
Speaker 1: very simple bread, there's no whole grain in there. Vegetable

861
00:37:16,000 --> 00:37:18,960
Speaker 1: shortening like really, So you know, definitely, I think there's

862
00:37:19,000 --> 00:37:21,040
Speaker 1: better products out there, and it's not my go to

863
00:37:21,719 --> 00:37:23,560
Speaker 1: And if I did use it, it would be occasionally in

864
00:37:23,560 --> 00:37:25,120
Speaker 1: the afternoon. It's a bit of a top up, but

865
00:37:25,120 --> 00:37:26,920
Speaker 1: it wouldn't be my go to wrap of choice.

866
00:37:27,040 --> 00:37:28,520
Speaker 2: Yeah, And as I said, I'm sort of fifty to

867
00:37:28,520 --> 00:37:29,879
Speaker 2: fifty on them. I don't mind them, but I don't

868
00:37:29,920 --> 00:37:31,840
Speaker 2: love them. But where I would see them really helpful

869
00:37:31,960 --> 00:37:34,839
Speaker 2: is for some of our IBS type clients or some

870
00:37:34,880 --> 00:37:37,720
Speaker 2: of our vegan plant based currents who that protein amount

871
00:37:37,719 --> 00:37:39,839
Speaker 2: would actually be really helpful. So I'd give them two

872
00:37:39,880 --> 00:37:42,000
Speaker 2: of these wraps with you know, some homus and some

873
00:37:42,120 --> 00:37:43,759
Speaker 2: salads and that sort of thing on it, and some

874
00:37:43,800 --> 00:37:46,480
Speaker 2: healthy facts in there as well, maybe some avocado or

875
00:37:46,600 --> 00:37:48,040
Speaker 2: all that sort of thing. So I think, you know,

876
00:37:48,080 --> 00:37:50,400
Speaker 2: in two wraps, you'd be getting closer to sort of

877
00:37:50,400 --> 00:37:52,560
Speaker 2: seventeen grams of protein per serve. If you can add

878
00:37:52,560 --> 00:37:54,440
Speaker 2: a bit of homice or a bit of sort of

879
00:37:54,560 --> 00:37:57,200
Speaker 2: grilled tempe or tofu onto that wrap as well, you'd

880
00:37:57,239 --> 00:37:59,359
Speaker 2: really be hitting some of your goals from an even

881
00:37:59,360 --> 00:38:02,279
Speaker 2: distribution of protein throughout the day perspective. Put it that way.

882
00:38:02,320 --> 00:38:04,680
Speaker 2: So I think for the right client it can be

883
00:38:04,800 --> 00:38:07,120
Speaker 2: very very helpful. And as we mentioned, for some of

884
00:38:07,160 --> 00:38:10,120
Speaker 2: our more insulin resistant clients, even though five grams of

885
00:38:10,120 --> 00:38:13,120
Speaker 2: carbohydrate per wrap is still incredibly low, you can absolutely

886
00:38:13,160 --> 00:38:15,560
Speaker 2: eat more than that the majority of people can. So

887
00:38:15,560 --> 00:38:18,120
Speaker 2: I think it really does come down to the type

888
00:38:18,120 --> 00:38:20,120
Speaker 2: of client and the volume as well. If you're going

889
00:38:20,160 --> 00:38:22,160
Speaker 2: to have three of these wraps, if you're somebody who's

890
00:38:22,280 --> 00:38:24,600
Speaker 2: you know, mail and you're superactive, maybe this is a

891
00:38:24,600 --> 00:38:27,520
Speaker 2: better option versus like three standard wraps. Where you might

892
00:38:27,560 --> 00:38:31,120
Speaker 2: be having well over sixty eighty grams of carbohydrates, Perhaps

893
00:38:31,120 --> 00:38:33,440
Speaker 2: this is a better option for you if volume or

894
00:38:33,520 --> 00:38:36,520
Speaker 2: quantity is something that you need to consider. Put it

895
00:38:36,520 --> 00:38:37,280
Speaker 2: that way. Agreed.

896
00:38:37,440 --> 00:38:39,680
Speaker 1: All right, Well hopefully that's cleared it up, cleared up

897
00:38:39,719 --> 00:38:41,399
Speaker 1: the wrap confusion out there.

898
00:38:41,719 --> 00:38:43,960
Speaker 2: Yeah. Yeah, So I really think it does come down to,

899
00:38:44,120 --> 00:38:46,840
Speaker 2: you know, we're all individuals. I cannot just say that

900
00:38:46,880 --> 00:38:48,719
Speaker 2: this is a great product for everyone. All now this

901
00:38:48,800 --> 00:38:51,319
Speaker 2: product sucks for everybody. It really does come down to

902
00:38:51,719 --> 00:38:54,600
Speaker 2: thinking about your own individual goals and where you're really

903
00:38:54,640 --> 00:38:57,000
Speaker 2: sitting and you know, do you need some specialized help

904
00:38:57,040 --> 00:38:59,320
Speaker 2: with your diet, do you need something that is IBS friendly,

905
00:38:59,360 --> 00:39:01,960
Speaker 2: Are you following your plant based lifestyle? Do you have

906
00:39:02,000 --> 00:39:05,320
Speaker 2: some other medical conditions that need to be taken into accounts. So, really,

907
00:39:05,360 --> 00:39:07,520
Speaker 2: we are all individual and we should be making these

908
00:39:07,560 --> 00:39:10,319
Speaker 2: decisions based on what's the best thing for us, not

909
00:39:10,480 --> 00:39:12,640
Speaker 2: just because we heard that someone on a podcast said yep,

910
00:39:12,680 --> 00:39:15,360
Speaker 2: that's great. Go get that. Everybody, go get that. And

911
00:39:15,440 --> 00:39:18,400
Speaker 2: Susie for our final segment of the show, a listener

912
00:39:18,480 --> 00:39:23,000
Speaker 2: question that's popped up probably multiple, multiple, multiple times through

913
00:39:23,120 --> 00:39:25,919
Speaker 2: our Instagram pages. A lot of people have DM commented said,

914
00:39:25,960 --> 00:39:29,040
Speaker 2: can you guys talk about protein powder? So let's kick

915
00:39:29,080 --> 00:39:31,759
Speaker 2: off the discussion about protein powder. What is it, do

916
00:39:31,800 --> 00:39:33,600
Speaker 2: we need it, how do we use it? And which

917
00:39:33,600 --> 00:39:36,520
Speaker 2: one should we be looking to buy. So I sort

918
00:39:36,560 --> 00:39:38,960
Speaker 2: of am always as you are, SUSI food first and

919
00:39:39,520 --> 00:39:42,360
Speaker 2: rich supplementation. It's a very very small amount of clients

920
00:39:42,360 --> 00:39:45,200
Speaker 2: that I would recommend or use supplements for. But protein

921
00:39:45,239 --> 00:39:48,200
Speaker 2: powder is probably one of my most recommended supplements for

922
00:39:48,320 --> 00:39:51,040
Speaker 2: my females who are active whose goals are fat loss,

923
00:39:51,160 --> 00:39:53,880
Speaker 2: purely because we want that even distribution of protein throughout

924
00:39:53,880 --> 00:39:56,640
Speaker 2: the day. So I will only ever use protein Susie

925
00:39:56,719 --> 00:39:59,960
Speaker 2: as an addition to a meal, not as a standalone meal. So,

926
00:40:00,040 --> 00:40:01,879
Speaker 2: but it is not a mere replacement. It is not something

927
00:40:01,920 --> 00:40:04,680
Speaker 2: I get my clients chugging pre workout or post work

928
00:40:04,800 --> 00:40:06,600
Speaker 2: or even during a workout. When I was at the

929
00:40:06,600 --> 00:40:09,480
Speaker 2: gym this morning, some guy was like drinking protein between sets,

930
00:40:09,520 --> 00:40:11,759
Speaker 2: and I'm like, oh, dude, like come on, Like, it's

931
00:40:11,760 --> 00:40:14,719
Speaker 2: not needed for the majority of people. So I use

932
00:40:14,760 --> 00:40:17,400
Speaker 2: it as an addition to a meal. It's purely to

933
00:40:17,440 --> 00:40:21,520
Speaker 2: boost the protein content in that meal, particularly around breakfast,

934
00:40:21,520 --> 00:40:24,160
Speaker 2: because if my clients are somebody who don't like dairy,

935
00:40:24,239 --> 00:40:27,000
Speaker 2: or don't eat dairy at all, and or don't like eggs.

936
00:40:27,160 --> 00:40:30,080
Speaker 2: We're really quite limited in terms of protein at breakfast time,

937
00:40:30,120 --> 00:40:32,960
Speaker 2: and particularly if we're doing things like smoothies or bowls

938
00:40:33,000 --> 00:40:35,880
Speaker 2: of cereal, the protein content can be quite low if

939
00:40:35,920 --> 00:40:37,799
Speaker 2: we're not mixing up with a high protein yogurt or

940
00:40:37,800 --> 00:40:40,640
Speaker 2: something like that. So protein powder I think has a

941
00:40:40,680 --> 00:40:43,080
Speaker 2: time and a place, but I just don't think that.

942
00:40:43,160 --> 00:40:44,759
Speaker 2: You know, a lot of the recommendations on the back

943
00:40:44,800 --> 00:40:46,560
Speaker 2: of the bottle is like forty grams, so people will

944
00:40:46,560 --> 00:40:48,840
Speaker 2: just use a whole serving. For most of my clients,

945
00:40:48,840 --> 00:40:52,320
Speaker 2: I'll use between ten grams or maybe twenty grams that

946
00:40:52,360 --> 00:40:54,759
Speaker 2: are stretch in a protein, like in a smoothie or

947
00:40:54,800 --> 00:40:57,280
Speaker 2: something like that. So I rarely ever use a full

948
00:40:57,320 --> 00:40:59,759
Speaker 2: serve of protein powder, and it's really to supplement a

949
00:40:59,760 --> 00:41:02,360
Speaker 2: meal to boost that protein to where I want it

950
00:41:02,400 --> 00:41:05,200
Speaker 2: to be. What are your thoughts on protein powders.

951
00:41:04,880 --> 00:41:07,360
Speaker 1: Well As a sports dietitian In a past life, I

952
00:41:07,440 --> 00:41:10,279
Speaker 1: used it a lot, Now not as often. I guess

953
00:41:10,320 --> 00:41:13,120
Speaker 1: the two occasions I would use it is in baking.

954
00:41:13,280 --> 00:41:15,720
Speaker 1: Sometimes I'll use it to bulk up, say protein balls

955
00:41:15,760 --> 00:41:17,840
Speaker 1: or bliss balls just to give a high protein content,

956
00:41:18,480 --> 00:41:20,759
Speaker 1: or if someone's got a protein powder or wants to

957
00:41:20,840 --> 00:41:22,480
Speaker 1: use it in a smoothie, I might use it. And

958
00:41:22,520 --> 00:41:24,640
Speaker 1: the two I guess the most common question we're ask

959
00:41:24,719 --> 00:41:27,000
Speaker 1: is which type, So the two I go for it

960
00:41:27,160 --> 00:41:30,120
Speaker 1: is either one hundred percent way protein because basically then

961
00:41:30,160 --> 00:41:33,640
Speaker 1: you're paying for the pure stuff. It's basically concentrated milk protein.

962
00:41:34,160 --> 00:41:37,800
Speaker 1: It's a complete protein. And if people are consuming dairy food,

963
00:41:37,840 --> 00:41:40,040
Speaker 1: it's a way they can perhaps increase the protein in

964
00:41:40,080 --> 00:41:43,160
Speaker 1: the smoothie. And again I'd use about twenty grams per serve,

965
00:41:43,520 --> 00:41:45,839
Speaker 1: particularly if someone may be using a plant based milk

966
00:41:45,960 --> 00:41:48,360
Speaker 1: just to give a little bit more animal based protein,

967
00:41:48,840 --> 00:41:51,040
Speaker 1: or for people who are preferring a plant based I'll

968
00:41:51,120 --> 00:41:53,719
Speaker 1: use a brown rice protein, but also one that's mixed

969
00:41:53,719 --> 00:41:56,320
Speaker 1: with pea protein because then again you get a complete

970
00:41:56,320 --> 00:41:59,040
Speaker 1: amino acid profile. And I chand to just stop for

971
00:41:59,080 --> 00:42:02,320
Speaker 1: Australian ban brand and things like body Science and Musashi

972
00:42:02,400 --> 00:42:05,120
Speaker 1: or I quite like tersa cutters range, but no other

973
00:42:05,160 --> 00:42:08,040
Speaker 1: reason than they're sourced here. They're good quality. In the

974
00:42:08,080 --> 00:42:10,920
Speaker 1: case of Body Science or Masashe, they're often drug tested,

975
00:42:10,960 --> 00:42:13,640
Speaker 1: which we may need if they're athletes competing. But again,

976
00:42:13,719 --> 00:42:16,000
Speaker 1: do I have it at home. No, As I said,

977
00:42:16,000 --> 00:42:18,120
Speaker 1: in some of my recipes, I'll use it in bliss

978
00:42:18,160 --> 00:42:19,960
Speaker 1: balls and things like that to bulk it up. But

979
00:42:20,239 --> 00:42:22,960
Speaker 1: I think it's also we've spoken about this before with supplements,

980
00:42:23,040 --> 00:42:25,520
Speaker 1: just don't pay huge amounts for something that's the same product,

981
00:42:25,600 --> 00:42:29,040
Speaker 1: like one hundred percent Way. Protein is generally pretty similar

982
00:42:29,080 --> 00:42:31,000
Speaker 1: across the board, So if you can pay twenty dollars

983
00:42:31,120 --> 00:42:33,399
Speaker 1: versus forty and you're on a budget, you're probably better

984
00:42:33,400 --> 00:42:35,480
Speaker 1: to go with the twenty. And like you said, just

985
00:42:35,520 --> 00:42:37,680
Speaker 1: make sure you're not wasting it, because if you don't

986
00:42:37,680 --> 00:42:40,160
Speaker 1: need that extra protein, you're just washing it down the sink.

987
00:42:40,280 --> 00:42:43,480
Speaker 1: So that's my default on it. I don't tend to

988
00:42:43,520 --> 00:42:46,040
Speaker 1: introduce it unless I really need to. But they're the

989
00:42:46,080 --> 00:42:48,479
Speaker 1: two types. I would go for a good quality brown

990
00:42:48,560 --> 00:42:52,279
Speaker 1: rice pe mix or one hundred percent Way. And yeah,

991
00:42:52,280 --> 00:42:54,399
Speaker 1: the only time I generally use it is to bulk

992
00:42:54,480 --> 00:42:57,280
Speaker 1: up that breakfast meal with shakes or perhaps a Bircher

993
00:42:57,320 --> 00:42:59,560
Speaker 1: bowl for someone who's struggling to get their protein up.

994
00:43:00,040 --> 00:43:02,720
Speaker 1: Occasionally with athletes, yes, but that's sort of a different category.

995
00:43:02,960 --> 00:43:04,759
Speaker 1: But then yeah, just with list balls, and things like

996
00:43:04,760 --> 00:43:06,080
Speaker 1: that if I want to get the protein up a

997
00:43:06,120 --> 00:43:08,840
Speaker 1: little bit in products that have got a heavy carbohydrate base.

998
00:43:09,360 --> 00:43:11,880
Speaker 1: So yes, it's sort of like you said, a product

999
00:43:11,880 --> 00:43:14,920
Speaker 1: that can complement a diet as opposed to be a

1000
00:43:14,960 --> 00:43:15,759
Speaker 1: real necessity.

1001
00:43:16,000 --> 00:43:18,040
Speaker 2: Absolutely, And I get a lot of questions, particularly now,

1002
00:43:18,040 --> 00:43:19,919
Speaker 2: I think because I'm pregnant, from a lot of women

1003
00:43:19,960 --> 00:43:22,759
Speaker 2: saying like, can I have protein powder and pregnancy. It's

1004
00:43:22,800 --> 00:43:24,800
Speaker 2: really something that you need to discuss on an individual

1005
00:43:24,800 --> 00:43:27,440
Speaker 2: basis with your dietitian. But for ninety five percent of

1006
00:43:27,480 --> 00:43:30,400
Speaker 2: women it's not needed or recommended. And particularly do not

1007
00:43:30,440 --> 00:43:33,279
Speaker 2: do brown rice protein if you're pregnant, because where the

1008
00:43:33,360 --> 00:43:35,480
Speaker 2: rice is grown in the ground, it can actually be

1009
00:43:35,600 --> 00:43:37,719
Speaker 2: quite a high risk. So I definitely wouldn't be recommending

1010
00:43:37,880 --> 00:43:39,520
Speaker 2: a brown rice protein for pregnancy.

1011
00:43:39,800 --> 00:43:41,520
Speaker 1: Is that because of the arsenic Yeah?

1012
00:43:41,680 --> 00:43:44,080
Speaker 2: Yeah, And a lot of brown rice protein isn't grown

1013
00:43:44,120 --> 00:43:46,040
Speaker 2: in Australia either, like it's grown in the rice fields

1014
00:43:46,080 --> 00:43:47,799
Speaker 2: of China and that sort of thing, and it's not

1015
00:43:47,840 --> 00:43:51,279
Speaker 2: probably disclosed on a lot of products where the brown

1016
00:43:51,360 --> 00:43:53,719
Speaker 2: rice protein is actually coming from. So I'm very very

1017
00:43:53,719 --> 00:43:57,319
Speaker 2: aware of that for pregnancy. I would probably say, I

1018
00:43:57,360 --> 00:43:59,480
Speaker 2: reckon I've had protein powder maybe three times throughout my

1019
00:43:59,520 --> 00:44:01,399
Speaker 2: whole pregnant see in one of my now thirty weeks.

1020
00:44:01,440 --> 00:44:03,480
Speaker 2: So it's just not needed and we really want to

1021
00:44:03,520 --> 00:44:06,279
Speaker 2: default back to our higher protein options. And you know,

1022
00:44:06,440 --> 00:44:08,759
Speaker 2: like I use protein powder when women's goals are fat

1023
00:44:08,800 --> 00:44:11,319
Speaker 2: loss because that even distribution throughout the day helps keep

1024
00:44:11,400 --> 00:44:13,960
Speaker 2: us full, helps keep us metabolically active. Like they're not

1025
00:44:14,000 --> 00:44:15,799
Speaker 2: the goals that you have in pregnancy. My goal is

1026
00:44:15,840 --> 00:44:18,200
Speaker 2: not to be the leanest version of myself and pregnancy,

1027
00:44:18,360 --> 00:44:20,399
Speaker 2: my goal is to gain weight at a healthy rate

1028
00:44:20,440 --> 00:44:23,320
Speaker 2: and support a growing baby. Protein powder is just not recommended.

1029
00:44:23,360 --> 00:44:25,840
Speaker 2: So I really haven't used it at all in pregnancy,

1030
00:44:26,000 --> 00:44:27,680
Speaker 2: and I think a lot of us hold on to

1031
00:44:27,760 --> 00:44:30,439
Speaker 2: it like it's something that we need, but it absolutely isn't.

1032
00:44:30,480 --> 00:44:32,480
Speaker 2: It has a time and a place. So like you,

1033
00:44:32,600 --> 00:44:35,239
Speaker 2: I always recommend a WPI like a way is a

1034
00:44:35,280 --> 00:44:38,040
Speaker 2: gold standard protein. So a lot of people think think,

1035
00:44:38,160 --> 00:44:40,400
Speaker 2: you know, in inverted commas, a plant based protein is

1036
00:44:40,440 --> 00:44:42,120
Speaker 2: better because we always say, you know, we want to

1037
00:44:42,160 --> 00:44:44,960
Speaker 2: plant forward lifestyle, we want more you know, that flexitarian

1038
00:44:45,000 --> 00:44:47,600
Speaker 2: approach ad more plants in, but bang for buck, you're

1039
00:44:47,600 --> 00:44:49,720
Speaker 2: going to get more value. It's going to be cheaper,

1040
00:44:49,719 --> 00:44:52,080
Speaker 2: and you're going to get more protein that's highly absorbable

1041
00:44:52,239 --> 00:44:54,880
Speaker 2: from a way based protein compared to a plant based protein.

1042
00:44:54,920 --> 00:44:57,680
Speaker 2: Plant based costs more, you need more, it's not absorbed

1043
00:44:57,680 --> 00:44:59,480
Speaker 2: as easily, and you're having more calories at the end

1044
00:44:59,520 --> 00:45:02,279
Speaker 2: of the day. So a WPI is better. And even

1045
00:45:02,280 --> 00:45:04,080
Speaker 2: for a lot of my clients with a lactose in tolerance,

1046
00:45:04,120 --> 00:45:07,400
Speaker 2: if you can find a good quality WPI, it's actually

1047
00:45:07,520 --> 00:45:09,239
Speaker 2: lower lactose for a lot of brands. So one of

1048
00:45:09,280 --> 00:45:12,600
Speaker 2: my favorite brands is Protein Supplies Australia. And from a

1049
00:45:12,640 --> 00:45:15,480
Speaker 2: plant based perspective, I really like Botanica blends as well

1050
00:45:15,520 --> 00:45:17,319
Speaker 2: because I just I can't hitle the taste of a

1051
00:45:17,320 --> 00:45:19,359
Speaker 2: lot of the plant based proteins. Oh, I find them

1052
00:45:19,360 --> 00:45:22,480
Speaker 2: so chalky suzi. So a Botanica Blens is definitely from

1053
00:45:22,480 --> 00:45:25,520
Speaker 2: a taste perspective, one of the better vegan ones that

1054
00:45:25,600 --> 00:45:28,160
Speaker 2: I found on the market. And when I'm talking about

1055
00:45:28,200 --> 00:45:30,799
Speaker 2: vegan based proteins as well, it's really really important if

1056
00:45:30,840 --> 00:45:33,759
Speaker 2: your goal is to actively gain lean muscle mass. Your

1057
00:45:33,760 --> 00:45:37,400
Speaker 2: plant based protein needs two to three grams of lucine

1058
00:45:37,480 --> 00:45:40,160
Speaker 2: per serve. That is what is required from an amino

1059
00:45:40,200 --> 00:45:43,880
Speaker 2: acid perspective to switch on muscle protein synthesis. You're wasting

1060
00:45:43,880 --> 00:45:46,200
Speaker 2: your money. You're wasting your time if your plant based

1061
00:45:46,200 --> 00:45:49,360
Speaker 2: protein powder doesn't contain at least two to three grams

1062
00:45:49,360 --> 00:45:51,960
Speaker 2: of loucine per serve, because we won't be switching on

1063
00:45:52,000 --> 00:45:54,960
Speaker 2: that switch that helps to activate muscle protein synthesis. You

1064
00:45:55,040 --> 00:45:57,640
Speaker 2: are not going to grow those muscles. So there's really

1065
00:45:57,719 --> 00:45:59,799
Speaker 2: no point. So I think that's something to be very

1066
00:46:00,200 --> 00:46:01,880
Speaker 2: just of a lot of people just add like a

1067
00:46:01,920 --> 00:46:04,520
Speaker 2: teaspoon or two of their vegan protein into their smoothie,

1068
00:46:04,560 --> 00:46:07,000
Speaker 2: and you know, the goals of muscle gain becauys, you're

1069
00:46:07,040 --> 00:46:09,360
Speaker 2: wasting your time, You're wasting your money. So this is

1070
00:46:09,400 --> 00:46:12,160
Speaker 2: again where you know sports titicians can be really really

1071
00:46:12,160 --> 00:46:15,160
Speaker 2: helpful people. Do you need a protein powder? How much?

1072
00:46:15,239 --> 00:46:17,200
Speaker 2: What is the best type, and you know, looking at

1073
00:46:17,200 --> 00:46:19,239
Speaker 2: the ingredients because I've seen a lot of clients and

1074
00:46:19,320 --> 00:46:21,040
Speaker 2: I'm not going to name and shame of brand Suozie,

1075
00:46:21,080 --> 00:46:24,120
Speaker 2: but there's a brand that mixes like coconut flour into

1076
00:46:24,120 --> 00:46:27,560
Speaker 2: their protein powder, and I'm like, for what purpose? Like, again,

1077
00:46:27,600 --> 00:46:29,560
Speaker 2: I don't use it as a meal replacement. I use

1078
00:46:29,640 --> 00:46:32,600
Speaker 2: protein simply to boost the overall protein content of a meal.

1079
00:46:32,880 --> 00:46:34,880
Speaker 2: So all I want in that protein powder is protein.

1080
00:46:34,920 --> 00:46:37,719
Speaker 2: I couldn't give two craps about what else is in

1081
00:46:37,719 --> 00:46:39,480
Speaker 2: that product. I don't need fat to be in there,

1082
00:46:39,600 --> 00:46:41,239
Speaker 2: I don't need carbohydrate to be in there. I don't

1083
00:46:41,280 --> 00:46:43,120
Speaker 2: need fiber to be in there because I can add

1084
00:46:43,160 --> 00:46:46,800
Speaker 2: all of those extra nutrients using food. So the protein powder.

1085
00:46:46,840 --> 00:46:49,120
Speaker 2: Look at your labels. Ideally it should have no more

1086
00:46:49,160 --> 00:46:51,799
Speaker 2: than three to five ingredients on that label. If your

1087
00:46:51,800 --> 00:46:54,879
Speaker 2: protein powder has like twenty five ingredients, even if they're

1088
00:46:54,880 --> 00:46:58,040
Speaker 2: healthy ingredients, you're probably just paying for fluff. At the

1089
00:46:58,120 --> 00:47:00,440
Speaker 2: end of the day, you're just paying for good quality marketing,

1090
00:47:00,800 --> 00:47:03,920
Speaker 2: which isn't really needed in your protein powder. So honestly,

1091
00:47:03,960 --> 00:47:07,320
Speaker 2: I would say, Susie that I reckon that only I

1092
00:47:07,360 --> 00:47:10,040
Speaker 2: don't know. Maybe twenty to fifty percent of our clients

1093
00:47:10,080 --> 00:47:11,319
Speaker 2: need protein powderful.

1094
00:47:11,320 --> 00:47:13,680
Speaker 1: Okay, Well, hopefully that clears it up for everybody about

1095
00:47:13,960 --> 00:47:16,799
Speaker 1: the myriad of information that is protein powder. So that

1096
00:47:16,800 --> 00:47:18,719
Speaker 1: brings us to the end of the Nutrition Couch for

1097
00:47:18,760 --> 00:47:21,200
Speaker 1: another week. If you haven't done so already, you can

1098
00:47:21,239 --> 00:47:24,680
Speaker 1: subscribe and have us delivered to your inbox every Sunday morning,

1099
00:47:24,880 --> 00:47:26,319
Speaker 1: and we would love it if you could leave us

1100
00:47:26,320 --> 00:47:29,040
Speaker 1: a review in the Purple Apple Podcast app. We also

1101
00:47:29,080 --> 00:47:31,680
Speaker 1: have our Instagram and Facebook sites running, so for any

1102
00:47:31,760 --> 00:47:34,880
Speaker 1: questions please message us at the Nutrition Couch Podcast and

1103
00:47:34,920 --> 00:47:37,840
Speaker 1: we're going to see you, same time, same place, next Sunday.

1104
00:47:38,040 --> 00:47:51,239
Speaker 1: Thanks for listening, Catch you guys next week