1 00:00:05,160 --> 00:00:07,600 Speaker 1: Have you ever thought that maybe the issue with your 2 00:00:07,640 --> 00:00:10,440 Speaker 1: diet is not that you're eating too much, but maybe 3 00:00:10,480 --> 00:00:13,400 Speaker 1: you're eating too little. It may come as a surprise 4 00:00:13,480 --> 00:00:16,760 Speaker 1: to hear that under eating can be just as damaging 5 00:00:16,760 --> 00:00:20,320 Speaker 1: to metabolism as overeating. And on today's episode of The 6 00:00:20,400 --> 00:00:22,960 Speaker 1: Nutrition Couch, we deep dive the signs that you meet 7 00:00:23,120 --> 00:00:27,280 Speaker 1: actually be eating too few calories for your level of activity. Hi, 8 00:00:27,320 --> 00:00:29,920 Speaker 1: I'm Sussi Borrel and I'm Line Wood, and together we 9 00:00:29,960 --> 00:00:32,800 Speaker 1: bring you The Nutrition Couch, the weekly podcast that talks 10 00:00:32,800 --> 00:00:34,519 Speaker 1: about everything you need to know in the world of 11 00:00:34,600 --> 00:00:37,720 Speaker 1: nutrition as well as under eating. We are going to 12 00:00:37,760 --> 00:00:42,720 Speaker 1: take a closer look at sausages in supermarkets. Leanne has 13 00:00:42,720 --> 00:00:45,120 Speaker 1: found a new low sugar dessert treat to share with us, 14 00:00:45,159 --> 00:00:49,000 Speaker 1: and our listener question is all about choosing the best collagen. 15 00:00:49,680 --> 00:00:52,200 Speaker 1: So I think you know. On Nutrition Couchla, we tend 16 00:00:52,200 --> 00:00:55,000 Speaker 1: to talk a lot about hormones and weight control and 17 00:00:55,760 --> 00:00:59,880 Speaker 1: Perry and GLP one medications, but certainly I regularly have 18 00:01:00,200 --> 00:01:03,320 Speaker 1: clients to come to me who I actually work out 19 00:01:03,360 --> 00:01:06,480 Speaker 1: and not eating enough for their level of training, and 20 00:01:06,560 --> 00:01:09,920 Speaker 1: as such they are not reaching their fat loss related 21 00:01:09,959 --> 00:01:13,119 Speaker 1: goals or body composition goals. So a lady that springs 22 00:01:13,160 --> 00:01:16,520 Speaker 1: to mind, she trains heavy weights two to three times 23 00:01:16,560 --> 00:01:19,200 Speaker 1: at the gym. She was a dancer in a former life, 24 00:01:19,200 --> 00:01:22,640 Speaker 1: so she's got a very small frame and she wanted 25 00:01:22,680 --> 00:01:25,039 Speaker 1: to lean up a little bit. But certainly, when I 26 00:01:25,040 --> 00:01:27,200 Speaker 1: assessed her diet was not a case of eating too much. 27 00:01:27,240 --> 00:01:31,520 Speaker 1: In fact, she was basically starving her body of calories. 28 00:01:31,680 --> 00:01:34,160 Speaker 1: And that is not as uncommon as you may think, 29 00:01:34,240 --> 00:01:34,479 Speaker 1: is it. 30 00:01:34,959 --> 00:01:38,240 Speaker 2: No, certainly not. We certainly do. I'd say the opposite 31 00:01:38,319 --> 00:01:40,200 Speaker 2: end of spectrum when it comes to our clients. Sometimes 32 00:01:40,280 --> 00:01:42,000 Speaker 2: we give them a lot more, sometimes we give them 33 00:01:42,040 --> 00:01:44,200 Speaker 2: a lot less. But it is a case of where 34 00:01:44,680 --> 00:01:48,120 Speaker 2: less is not always better, particularly from a fat loss perspective. 35 00:01:48,200 --> 00:01:50,720 Speaker 2: So there are some common signs. But I'll first start 36 00:01:50,760 --> 00:01:53,760 Speaker 2: by saying, if your goal is to have improvements with 37 00:01:53,840 --> 00:01:56,320 Speaker 2: your training, and I often have clients that say, you know, 38 00:01:56,400 --> 00:01:58,800 Speaker 2: this is what I do exercise wise, and I'll say, great, like, 39 00:01:58,840 --> 00:02:00,320 Speaker 2: how do you feel in your sessions? When was the 40 00:02:00,400 --> 00:02:02,120 Speaker 2: last time you hit a bat peeb When was the 41 00:02:02,160 --> 00:02:04,160 Speaker 2: last time you change up your training? And there are 42 00:02:04,200 --> 00:02:06,320 Speaker 2: so many women out there who are just training for 43 00:02:06,360 --> 00:02:08,720 Speaker 2: the sake of training. They're just exercising for the sake 44 00:02:08,760 --> 00:02:11,880 Speaker 2: of exercising, they're not actually progressing with their exercise. So 45 00:02:11,919 --> 00:02:15,320 Speaker 2: you do need to actually eat enough calories, certainly at 46 00:02:15,360 --> 00:02:18,600 Speaker 2: a minimum at maintenance, if not in a calories surplus, 47 00:02:18,639 --> 00:02:21,880 Speaker 2: to actively build muscle as a female, it is difficult. 48 00:02:21,960 --> 00:02:24,520 Speaker 2: Muscle is a metabolically active tissue, so if your goal 49 00:02:24,600 --> 00:02:27,600 Speaker 2: is to actually put on some lean muscle mass, you 50 00:02:27,639 --> 00:02:29,760 Speaker 2: at a minimum have to eat it and maintenance. It's 51 00:02:29,919 --> 00:02:31,840 Speaker 2: very very difficult to put on muscle mass in a 52 00:02:31,880 --> 00:02:34,280 Speaker 2: calorie deficit. It can be done, but it is very 53 00:02:34,360 --> 00:02:37,600 Speaker 2: very difficult and does require quite a few different little 54 00:02:37,600 --> 00:02:39,640 Speaker 2: tweaks here and theres it's certainly easier to do at 55 00:02:39,680 --> 00:02:42,840 Speaker 2: maintenance calories if not a calories surplus. But some of 56 00:02:42,919 --> 00:02:45,520 Speaker 2: the common signs that we do see as dieticians that 57 00:02:45,560 --> 00:02:48,040 Speaker 2: you are under eating. And again a lot of the 58 00:02:48,040 --> 00:02:51,040 Speaker 2: time people aren't actually intentionally doing this right. They're doing 59 00:02:51,120 --> 00:02:53,480 Speaker 2: this because they think they're doing the right thing. They 60 00:02:53,520 --> 00:02:56,639 Speaker 2: think that less is better is more. But a lot 61 00:02:56,639 --> 00:02:58,600 Speaker 2: of the times one of the biggest signs there's just 62 00:02:58,639 --> 00:03:01,440 Speaker 2: that constant fatigue and low energy, Like if you are 63 00:03:01,600 --> 00:03:05,480 Speaker 2: under eating, you are quite literally underfueling your body. And 64 00:03:05,520 --> 00:03:08,840 Speaker 2: your body simply doesn't have enough fuel to actually support 65 00:03:08,840 --> 00:03:12,680 Speaker 2: your level of training, normal metabolism, brain function, and that 66 00:03:12,800 --> 00:03:15,160 Speaker 2: out on top of that, any steps you might be doing. 67 00:03:15,240 --> 00:03:17,320 Speaker 2: If you're trying to push yourself harder in a session 68 00:03:17,520 --> 00:03:19,799 Speaker 2: to hit a PB or run a bit faster, you're 69 00:03:19,840 --> 00:03:21,440 Speaker 2: not really going to be able to do that if 70 00:03:21,480 --> 00:03:23,360 Speaker 2: your body is running on empty. Think about it like 71 00:03:23,400 --> 00:03:25,560 Speaker 2: putting fuel in a car. It can't go anywhere if 72 00:03:25,600 --> 00:03:28,680 Speaker 2: you've constantly haven't given it enough. So I guess a 73 00:03:28,720 --> 00:03:31,240 Speaker 2: big sign for a lot of people is that brain flog, 74 00:03:31,360 --> 00:03:35,520 Speaker 2: poor concentration, really low energy, feeling really flat even after 75 00:03:35,560 --> 00:03:37,839 Speaker 2: you've slept really well, like you know, you know, you've 76 00:03:37,840 --> 00:03:40,080 Speaker 2: had a solid seven eight nine hours of sleep and 77 00:03:40,080 --> 00:03:43,640 Speaker 2: you're still feeling just that persistent tiredness. That's a really 78 00:03:43,680 --> 00:03:45,520 Speaker 2: common sign for a lot of us that a you 79 00:03:45,560 --> 00:03:48,200 Speaker 2: either have low iron and as females, that's very common. 80 00:03:48,360 --> 00:03:50,600 Speaker 2: And I laugh because I myself at the moment, despite 81 00:03:50,640 --> 00:03:52,400 Speaker 2: doing all the right things as a dietician, have been 82 00:03:52,440 --> 00:03:55,120 Speaker 2: told I have low iron as well, So that's always fun, Suzie. 83 00:03:55,280 --> 00:03:58,320 Speaker 2: But the other one is basically I guess for a 84 00:03:58,320 --> 00:04:01,680 Speaker 2: lot of women under eating can and I guess accelerate 85 00:04:01,800 --> 00:04:05,480 Speaker 2: strong cravings and feeling a bit out of control around food. 86 00:04:05,720 --> 00:04:09,040 Speaker 2: So a big sign that someone may be underfueling consistently 87 00:04:09,400 --> 00:04:12,840 Speaker 2: is when they constantly have these really intense cravings, particularly 88 00:04:12,880 --> 00:04:15,280 Speaker 2: for that what I would call more like those soul 89 00:04:15,360 --> 00:04:18,520 Speaker 2: food type of things, like high energy food, sugar carbs, 90 00:04:18,680 --> 00:04:21,960 Speaker 2: quite high fat snacks. So often when the body is underfed, 91 00:04:22,200 --> 00:04:25,800 Speaker 2: the hunger hormones can increase and the brain can really 92 00:04:25,839 --> 00:04:29,960 Speaker 2: prioritize that quick energy type of food. So this often 93 00:04:30,080 --> 00:04:33,000 Speaker 2: leads to that cycle of restriction and under eating, then 94 00:04:33,120 --> 00:04:36,239 Speaker 2: craving and then overeating, and that repeats in a cycle. 95 00:04:36,360 --> 00:04:38,680 Speaker 2: So a lot of people kind of have the feeling 96 00:04:38,720 --> 00:04:40,599 Speaker 2: that they don't have enough wheel power or they're not 97 00:04:40,640 --> 00:04:43,200 Speaker 2: able to lose weight because you know they're not strong 98 00:04:43,279 --> 00:04:45,880 Speaker 2: enough for something's wrong with them. But often it's an 99 00:04:46,000 --> 00:04:49,159 Speaker 2: underfueling issue, and you might not be underfueling all weak, 100 00:04:49,320 --> 00:04:52,680 Speaker 2: but you're certainly underfueling in periods, which is then causing 101 00:04:52,720 --> 00:04:55,440 Speaker 2: that kind of out of control eating later on. So 102 00:04:55,560 --> 00:04:58,039 Speaker 2: that's I guess one another common sign where it might 103 00:04:58,080 --> 00:05:01,800 Speaker 2: not be that consistent underfueling, but you're underfueling enough where 104 00:05:01,839 --> 00:05:05,320 Speaker 2: then that's causing sort of not ideal consequences or symptoms 105 00:05:05,360 --> 00:05:09,360 Speaker 2: later on. Another big sign of underfueling is constantly being 106 00:05:09,400 --> 00:05:11,880 Speaker 2: injured or sick. I've had clients that have worked with 107 00:05:11,920 --> 00:05:14,680 Speaker 2: me before, like Usuuzi, where I've given them more food. 108 00:05:14,839 --> 00:05:17,760 Speaker 2: They're actually able to achieve their body fat goals because 109 00:05:17,839 --> 00:05:20,679 Speaker 2: again they're not stuck in that crave restrict over each cycle. 110 00:05:21,040 --> 00:05:23,000 Speaker 2: But again they say to me, this is the first time, 111 00:05:23,200 --> 00:05:24,920 Speaker 2: and I work in a twelve week coaching model, so 112 00:05:24,960 --> 00:05:28,039 Speaker 2: over three months, in three months, I've never been sick. 113 00:05:28,080 --> 00:05:29,520 Speaker 2: You know, I haven't had an injury at the gym. 114 00:05:29,560 --> 00:05:31,279 Speaker 2: I'm just I'm not picking up all the coals that 115 00:05:31,320 --> 00:05:33,719 Speaker 2: my kids are bringing home. And that is a big 116 00:05:33,800 --> 00:05:38,440 Speaker 2: sign of underfueling's poor recovery after exercise, regularly being injured 117 00:05:38,520 --> 00:05:42,040 Speaker 2: or regularly getting sick, because basically, if you're not giving 118 00:05:42,080 --> 00:05:45,000 Speaker 2: your body enough calories, it can't repair the muscle tissue, 119 00:05:45,000 --> 00:05:48,039 Speaker 2: it can't replenish the glycogen stores in the muscle, so 120 00:05:48,200 --> 00:05:51,440 Speaker 2: that generally will lead you feeling quite sore after workouts 121 00:05:51,480 --> 00:05:55,160 Speaker 2: for quite a few days, you having a decline and performance, 122 00:05:55,200 --> 00:05:57,359 Speaker 2: or not able to make any sort of gains or 123 00:05:57,400 --> 00:06:00,760 Speaker 2: hit new PBS within your exercise sessions and also needing 124 00:06:00,839 --> 00:06:03,839 Speaker 2: longer to recover between sessions. So this is I guess 125 00:06:03,880 --> 00:06:06,680 Speaker 2: a particularly common one in women who do train quite 126 00:06:06,760 --> 00:06:10,200 Speaker 2: a lot but are actually underfueling throughout the day. And 127 00:06:10,240 --> 00:06:13,160 Speaker 2: then another big one is hormonal disruptions, and I'll pass 128 00:06:13,200 --> 00:06:14,800 Speaker 2: over to you Susie, but this is a big one 129 00:06:14,800 --> 00:06:17,800 Speaker 2: we both generally see because low energy intake, whether or 130 00:06:17,880 --> 00:06:20,840 Speaker 2: not it's intentional, can often affect hormones. And for women, 131 00:06:21,160 --> 00:06:24,960 Speaker 2: a big one is either irregular periods or completely missing periods. 132 00:06:25,000 --> 00:06:28,520 Speaker 2: That's a big one that you're probably overexercising and underfueling, 133 00:06:28,760 --> 00:06:31,440 Speaker 2: and when mood starts to be impacted like low mood 134 00:06:31,920 --> 00:06:35,119 Speaker 2: as I said, low energy fatigue and poor sleep as well, 135 00:06:35,320 --> 00:06:37,839 Speaker 2: all of that can be more I guess linked to 136 00:06:37,839 --> 00:06:41,320 Speaker 2: hormonal disruptions, which is generally due to what we call 137 00:06:41,400 --> 00:06:45,680 Speaker 2: low energy availability as dieticians, or simply just not eating 138 00:06:45,800 --> 00:06:48,440 Speaker 2: enough to support the level of training that you're doing. 139 00:06:48,839 --> 00:06:50,960 Speaker 1: True, and it can be you know, if you're quite 140 00:06:50,960 --> 00:06:53,240 Speaker 1: stricrid your diet off and not getting enough good fat, 141 00:06:53,600 --> 00:06:56,839 Speaker 1: so not having sort of some extra virgin olive oil, nuts, seeds. 142 00:06:57,160 --> 00:06:59,840 Speaker 1: But actually I think the key thing to look for 143 00:07:00,440 --> 00:07:02,600 Speaker 1: if you train a lot, so I'm talking at least 144 00:07:02,640 --> 00:07:05,080 Speaker 1: an hour a day of high intensity. If you're just 145 00:07:05,240 --> 00:07:07,640 Speaker 1: even within three to five kilos of ideal weight, so 146 00:07:07,680 --> 00:07:09,359 Speaker 1: you're already quite slim, but you want to take it 147 00:07:09,400 --> 00:07:11,880 Speaker 1: to the next level. If you're not feeling hungry, to me, 148 00:07:11,960 --> 00:07:15,760 Speaker 1: that's a sign you're under eating, because normally metabolism should 149 00:07:15,880 --> 00:07:17,400 Speaker 1: work as if you have your first meal of the 150 00:07:17,480 --> 00:07:20,160 Speaker 1: day and three hours later you're starving if you are 151 00:07:20,200 --> 00:07:22,640 Speaker 1: pretty fit, and if you're not, chances are you're eating 152 00:07:22,680 --> 00:07:25,720 Speaker 1: too little, or if you're delaying that first meal of 153 00:07:25,760 --> 00:07:28,360 Speaker 1: the day until late morning again because you're not hungry 154 00:07:28,400 --> 00:07:30,760 Speaker 1: when you wake up, these are all signs that quite 155 00:07:30,800 --> 00:07:33,560 Speaker 1: possibly you're under eating, and that is common where people 156 00:07:33,560 --> 00:07:37,640 Speaker 1: are having quite light dinners protein just invege, not much carbohydrate, 157 00:07:37,760 --> 00:07:41,240 Speaker 1: no pastas, no rices, and then they continue to overtrain 158 00:07:41,280 --> 00:07:44,040 Speaker 1: and stave through the morning. So for me, a very 159 00:07:44,080 --> 00:07:47,120 Speaker 1: basic measure if potentially you're under eating is if you 160 00:07:47,240 --> 00:07:50,200 Speaker 1: do not notice or feel hunger regularly and you're pretty 161 00:07:50,200 --> 00:07:52,080 Speaker 1: close to ideal weighty, but if you want it to 162 00:07:52,120 --> 00:07:55,640 Speaker 1: be a little bit leaner, So that's pretty simple al rightly, 163 00:07:55,720 --> 00:07:59,000 Speaker 1: and sausages Now, I grew up in bangers and mash, 164 00:07:59,040 --> 00:08:00,520 Speaker 1: and I had a client sent me a food diary 165 00:08:00,520 --> 00:08:02,680 Speaker 1: and wrote, I had bangers and mash, and I was like, 166 00:08:02,760 --> 00:08:07,400 Speaker 1: by really like by choice, because certainly when you're having 167 00:08:07,400 --> 00:08:11,560 Speaker 1: that out at a pub, they're certainly not low fatten ly. Now, 168 00:08:11,680 --> 00:08:13,680 Speaker 1: first of all, we will preface this segment by saying 169 00:08:13,720 --> 00:08:15,800 Speaker 1: that we are certainly not encouraging people to eat more 170 00:08:15,800 --> 00:08:19,640 Speaker 1: process meat. Sausages do generally contain nitrits, and it has 171 00:08:19,680 --> 00:08:22,480 Speaker 1: been recommended by the World Health Organization that these foods 172 00:08:22,520 --> 00:08:25,160 Speaker 1: be limited in the diet due to their positive link 173 00:08:25,200 --> 00:08:29,800 Speaker 1: and association between increased risk of digestive health cancers. Now 174 00:08:30,120 --> 00:08:32,560 Speaker 1: it's a tricky one, isn't that Leanne Because people eat sausages, 175 00:08:32,600 --> 00:08:36,920 Speaker 1: and particularly in Australia, it's very Australian, the bunning sausage. 176 00:08:36,960 --> 00:08:39,640 Speaker 1: You go to a barbecue. So you know, I think 177 00:08:39,720 --> 00:08:41,800 Speaker 1: I wouldn't certainly not be having them more than once 178 00:08:41,840 --> 00:08:44,920 Speaker 1: a week in my own house. I probably have them 179 00:08:44,920 --> 00:08:48,280 Speaker 1: with the kids once a fortnight. But what I noticed 180 00:08:48,280 --> 00:08:50,040 Speaker 1: when we're having people over and I go to get 181 00:08:50,040 --> 00:08:53,160 Speaker 1: some from the barbecue, there is a really big range 182 00:08:53,160 --> 00:08:55,040 Speaker 1: and some of them are not very good quality. So 183 00:08:55,080 --> 00:08:58,600 Speaker 1: I wanted to talk about it today for budget conscious listeners, 184 00:08:58,600 --> 00:09:01,840 Speaker 1: for those who are feeding children, entertaining it for that 185 00:09:01,920 --> 00:09:03,760 Speaker 1: once a week, once a fortnite me or what do 186 00:09:03,800 --> 00:09:07,360 Speaker 1: you look for because there are huge differences. So the 187 00:09:07,400 --> 00:09:09,760 Speaker 1: first thing I would say is that for a long 188 00:09:09,800 --> 00:09:13,839 Speaker 1: time in supermarkets, Peppercorn, which is an Australian company, had 189 00:09:13,960 --> 00:09:15,760 Speaker 1: and I'm talking about going back to my days at 190 00:09:15,760 --> 00:09:18,720 Speaker 1: the Kids Hospital around twenty years ago, and I would 191 00:09:18,800 --> 00:09:22,160 Speaker 1: routinely recommend this brand because they were the leaners sausages 192 00:09:22,200 --> 00:09:24,840 Speaker 1: in the supermarket. Now, they weren't low fat, but they 193 00:09:24,880 --> 00:09:27,320 Speaker 1: were low in saturated fat and as so at the 194 00:09:27,320 --> 00:09:30,240 Speaker 1: time had the heart foundation tick and they're still available 195 00:09:30,320 --> 00:09:33,040 Speaker 1: today in both collars and woolies. They've got burger patties, 196 00:09:33,160 --> 00:09:36,200 Speaker 1: they've got a lean sausage in chicken and beef. So 197 00:09:36,440 --> 00:09:39,160 Speaker 1: in one of these sausages, it's just over one hundred calories, 198 00:09:39,920 --> 00:09:43,200 Speaker 1: almost nine grams of protein. It's got eight percent fat overall, 199 00:09:43,240 --> 00:09:46,160 Speaker 1: which is very low for a sausage because keep in mind, 200 00:09:46,200 --> 00:09:48,280 Speaker 1: for a sausage to cook and texture, you need some 201 00:09:48,360 --> 00:09:52,360 Speaker 1: fat and low saturated fat. So just one point or 202 00:09:52,440 --> 00:09:55,199 Speaker 1: less than three percent saturated fat, and when I look 203 00:09:55,240 --> 00:09:59,079 Speaker 1: at the nutritionals on those, it is the high percentage 204 00:09:59,080 --> 00:10:02,280 Speaker 1: that got seventy percent, and Australian beef they've got carrot, 205 00:10:02,320 --> 00:10:05,120 Speaker 1: sauted onion, and then followed by the additions to make 206 00:10:05,160 --> 00:10:07,319 Speaker 1: the sausage, which is the rice flour, salt, parsley, and 207 00:10:07,760 --> 00:10:11,000 Speaker 1: the sulfites which is the concern, and the mineral salts, 208 00:10:11,040 --> 00:10:13,439 Speaker 1: which is the ones we want to ideally minimize in 209 00:10:13,480 --> 00:10:16,560 Speaker 1: the diet. So one of the key things with the 210 00:10:16,559 --> 00:10:20,400 Speaker 1: peppercorn range is that they also don't have the night 211 00:10:20,440 --> 00:10:23,800 Speaker 1: traits in them. So what food manufacturers are becoming aware 212 00:10:23,840 --> 00:10:27,479 Speaker 1: of is that the two fifty range of food additives, 213 00:10:27,840 --> 00:10:30,240 Speaker 1: which is the night traits, are being taken out, which 214 00:10:30,240 --> 00:10:33,160 Speaker 1: is the key thing. So when you're scanning an ingredient list, 215 00:10:33,600 --> 00:10:35,360 Speaker 1: you want to make sure you're not seeing any two 216 00:10:35,520 --> 00:10:39,199 Speaker 1: fifty food additives, which is the case for the peppercorn 217 00:10:39,400 --> 00:10:41,720 Speaker 1: range and also a number of others. So these are 218 00:10:41,800 --> 00:10:44,040 Speaker 1: kind of my go to gold standard Newly and you 219 00:10:44,120 --> 00:10:46,000 Speaker 1: do pay a bit more for the quality. You know, 220 00:10:46,080 --> 00:10:48,959 Speaker 1: these are sort of up to ten dollars per pack 221 00:10:49,000 --> 00:10:52,040 Speaker 1: of seven compared to five dollars, sort of cheap and 222 00:10:52,120 --> 00:10:55,240 Speaker 1: cheerful ones you might get from supermarkets, so there might 223 00:10:55,320 --> 00:10:58,360 Speaker 1: sort of go to ones. Now if I compare that 224 00:10:58,480 --> 00:11:01,359 Speaker 1: to the this is just the coal original beef sausages, 225 00:11:01,440 --> 00:11:04,720 Speaker 1: which are six fifty, so yes, a lot cheaper, and 226 00:11:04,760 --> 00:11:06,840 Speaker 1: I look at the ingredients, so they've got less. They've 227 00:11:06,840 --> 00:11:09,720 Speaker 1: got seventy percent beef, so similar amount, but a lot 228 00:11:09,800 --> 00:11:12,840 Speaker 1: more additives in there when I scan the list, although 229 00:11:12,880 --> 00:11:16,440 Speaker 1: they do not have the two fifties in their either, 230 00:11:16,480 --> 00:11:18,880 Speaker 1: which is positive. I think some food companies are taking 231 00:11:18,880 --> 00:11:22,719 Speaker 1: it out. But when I look lean at the nutritionals, 232 00:11:23,240 --> 00:11:27,360 Speaker 1: the fat is almost double, so sixteen percent fat and 233 00:11:27,760 --> 00:11:31,240 Speaker 1: over five grams eight percent saturated fat. So that's why 234 00:11:31,320 --> 00:11:34,600 Speaker 1: the peppercorn is superior. Not that they're low fat, but 235 00:11:34,640 --> 00:11:37,280 Speaker 1: they've got low saturated fat and they've got a lot 236 00:11:37,400 --> 00:11:41,160 Speaker 1: less fat overall than your traditional sausages at the supermarket. 237 00:11:41,200 --> 00:11:43,480 Speaker 1: And that's I had a really good look at Audi 238 00:11:43,559 --> 00:11:46,600 Speaker 1: sausages because I was catering for a large number of people, 239 00:11:47,440 --> 00:11:50,320 Speaker 1: But in general, their fat was up to twenty thirty percent, 240 00:11:50,360 --> 00:11:52,679 Speaker 1: which is just too high. They're basically sticking a lot 241 00:11:52,679 --> 00:11:55,920 Speaker 1: of poor quality meat in there. So the other ones 242 00:11:55,960 --> 00:11:58,040 Speaker 1: I do like, and both in coals and willise the 243 00:11:58,120 --> 00:12:02,760 Speaker 1: chicken sausages. The chicken sausages are seventy six six percent chicken, 244 00:12:02,800 --> 00:12:07,520 Speaker 1: so incredibly high. And when you look at the fat 245 00:12:07,559 --> 00:12:10,440 Speaker 1: on them, again, similar to the peppercorn, they're low in 246 00:12:10,520 --> 00:12:14,280 Speaker 1: saturated fat overall and lower in total fat, although they 247 00:12:14,320 --> 00:12:17,480 Speaker 1: do contain a lot more additives. So the take home 248 00:12:17,520 --> 00:12:20,480 Speaker 1: message from this segment is sausages aren't great for us. 249 00:12:20,520 --> 00:12:22,480 Speaker 1: You wouldn't do it more than once or twice a week. 250 00:12:22,600 --> 00:12:24,880 Speaker 1: In saying that, though, if you're getting a lean sausage 251 00:12:24,880 --> 00:12:27,200 Speaker 1: without night trates, you could easily have it once a week. 252 00:12:27,240 --> 00:12:28,960 Speaker 1: It's the night trates you've got to be careful of. 253 00:12:29,440 --> 00:12:31,280 Speaker 1: So do a quick scan and you're looking for no 254 00:12:31,400 --> 00:12:34,800 Speaker 1: additions of the two fifty night trates on the ingredient list, 255 00:12:35,280 --> 00:12:38,520 Speaker 1: and then I'm looking for less than ten percent total 256 00:12:38,559 --> 00:12:41,680 Speaker 1: fat and less than three percent saturated and that is 257 00:12:41,720 --> 00:12:44,640 Speaker 1: a relatively healthy sausage compared to the cheap and cheer 258 00:12:44,640 --> 00:12:48,280 Speaker 1: four five six dollars tray options, which are upwards of 259 00:12:48,320 --> 00:12:49,640 Speaker 1: twenty thirty percent fat. 260 00:12:50,200 --> 00:12:52,079 Speaker 2: And I'll just quickly add so the night traits and 261 00:12:52,160 --> 00:12:54,200 Speaker 2: the night trites are two fifty two fifty one and 262 00:12:54,200 --> 00:12:57,040 Speaker 2: two fifty two on the labels, so there's certainly a 263 00:12:57,040 --> 00:12:59,400 Speaker 2: better option if it doesn't have the two fifties on 264 00:12:59,440 --> 00:13:05,559 Speaker 2: the label. However, the World Health Organization does consider process meats, yes, 265 00:13:05,600 --> 00:13:08,480 Speaker 2: if they do contain nitrates or nitrites, but also if 266 00:13:08,480 --> 00:13:12,280 Speaker 2: they are smoked or cured, have added salts, preservatives, and 267 00:13:12,360 --> 00:13:14,720 Speaker 2: also the other thing that can increase the risk of 268 00:13:14,760 --> 00:13:18,080 Speaker 2: cancer is cooking on a very very high temperature, so 269 00:13:18,080 --> 00:13:20,920 Speaker 2: if you're sort of burning or charring the sausages as well, 270 00:13:21,120 --> 00:13:23,760 Speaker 2: this can then, they say, longer term, promote some of 271 00:13:23,800 --> 00:13:26,240 Speaker 2: that DNA damage in the colon, which can increase that 272 00:13:26,320 --> 00:13:29,080 Speaker 2: risk of val cancer long term. So it's not just 273 00:13:29,200 --> 00:13:31,600 Speaker 2: about the nitrites. So, as Susie said, it is probably 274 00:13:31,640 --> 00:13:34,320 Speaker 2: a better option, but it's not something we'd say, you know, 275 00:13:34,360 --> 00:13:36,360 Speaker 2: we can serve up for dinner for the kids multiple 276 00:13:36,400 --> 00:13:38,880 Speaker 2: times a week, because you know, they are a cheaper, 277 00:13:39,000 --> 00:13:41,280 Speaker 2: more budget friendly option, but you still need to be 278 00:13:41,400 --> 00:13:44,560 Speaker 2: aware that, you know, the processed meat has other factors 279 00:13:44,600 --> 00:13:47,360 Speaker 2: involved in it, not just the two fifty I guess 280 00:13:47,360 --> 00:13:49,680 Speaker 2: additives in there as well, and it is also very 281 00:13:49,720 --> 00:13:52,400 Speaker 2: dose dependent as well, so they are saying that it's 282 00:13:52,400 --> 00:13:55,320 Speaker 2: about fifty grams of that sort of processed red meat, 283 00:13:55,360 --> 00:13:59,839 Speaker 2: so sausages, ham, salami, that kind of Devon Cabano type meat. 284 00:14:00,080 --> 00:14:02,599 Speaker 2: Grams of that a day, anything more than that increases 285 00:14:02,679 --> 00:14:05,160 Speaker 2: your risk of colorectal cancer. I think it's by about 286 00:14:05,200 --> 00:14:08,120 Speaker 2: twenty percent. So it is very dose dependent. If you 287 00:14:08,200 --> 00:14:10,280 Speaker 2: have sausages twice a week one week and then don't 288 00:14:10,280 --> 00:14:12,559 Speaker 2: have them for two weeks, you know, that risk sort 289 00:14:12,600 --> 00:14:14,880 Speaker 2: of flattens down that little bit as well. So it 290 00:14:14,960 --> 00:14:17,120 Speaker 2: is sort of that how often you have it. But 291 00:14:17,160 --> 00:14:19,760 Speaker 2: as you said, if you can try to choose better options, 292 00:14:20,000 --> 00:14:22,160 Speaker 2: that is certainly something that's going to help you out 293 00:14:22,200 --> 00:14:23,800 Speaker 2: from a health perspective long term. 294 00:14:24,000 --> 00:14:26,480 Speaker 1: True true true true. So yes, have a good look 295 00:14:26,520 --> 00:14:28,320 Speaker 1: at those nutritional labels, but there are a couple of 296 00:14:28,400 --> 00:14:30,880 Speaker 1: ones that are particularly good and worth spending a little 297 00:14:30,880 --> 00:14:33,160 Speaker 1: bit of extra money on. And I should also say 298 00:14:33,160 --> 00:14:36,560 Speaker 1: that butcher sausage is traditionally not very lean, so people 299 00:14:36,600 --> 00:14:38,680 Speaker 1: will say I'll go to the butcher because they're better quality, 300 00:14:38,720 --> 00:14:41,720 Speaker 1: and I think that's a little bit misleading because in 301 00:14:41,800 --> 00:14:44,640 Speaker 1: my experience, Butcher's sausages tastes great because they're hiring fat, 302 00:14:45,000 --> 00:14:46,880 Speaker 1: so you'll notice a lean sausage because it won't cool 303 00:14:46,880 --> 00:14:49,440 Speaker 1: because he's he on the barthecue. So I would argue 304 00:14:49,440 --> 00:14:52,240 Speaker 1: that the butcher's ones are generally not better. Don't cute 305 00:14:52,240 --> 00:14:54,960 Speaker 1: yourself into thinking that they're often a lot more, a 306 00:14:55,000 --> 00:14:58,240 Speaker 1: lot higher in fat so that tastes good. All right, Anne, 307 00:14:58,680 --> 00:15:00,880 Speaker 1: you've been in the dessert section and you sent me 308 00:15:00,920 --> 00:15:02,400 Speaker 1: through a nice little ice block, and I thought it 309 00:15:02,440 --> 00:15:04,160 Speaker 1: was time to do it since it's going to turn 310 00:15:04,160 --> 00:15:07,120 Speaker 1: over into hot chocolate season pretty soon. And I have 311 00:15:07,200 --> 00:15:09,640 Speaker 1: seen these. This is the Peed's frosty fruits with fifty 312 00:15:09,640 --> 00:15:13,760 Speaker 1: percent less sugar. Now, frosty fruits are delicious. They were 313 00:15:13,920 --> 00:15:16,440 Speaker 1: actually quite like calorie before, so having an option that's 314 00:15:16,440 --> 00:15:20,360 Speaker 1: lowan sugar is certainly appealing to reduce kids sugar intake 315 00:15:20,680 --> 00:15:22,520 Speaker 1: and get them off. They're super dupers, which I have 316 00:15:22,520 --> 00:15:24,520 Speaker 1: to say they love now. The first thing I'd say 317 00:15:24,520 --> 00:15:27,560 Speaker 1: about this is that they're nine dollars a box. That 318 00:15:27,680 --> 00:15:31,080 Speaker 1: is not insignificant for basically some fruit and water. 319 00:15:31,720 --> 00:15:33,960 Speaker 2: Nobody pays that. Let's be honest, we wait till they 320 00:15:34,000 --> 00:15:34,400 Speaker 2: health for ues. 321 00:15:34,560 --> 00:15:36,440 Speaker 1: No. I think I only buy them when they're health 322 00:15:36,440 --> 00:15:38,280 Speaker 1: priced for all of them, and I wouldn't pay nine 323 00:15:38,280 --> 00:15:40,240 Speaker 1: dollars for these because they are basically fruit and water. 324 00:15:40,400 --> 00:15:43,720 Speaker 1: I'm going to pay to pay for ice cream. But nutritionally, 325 00:15:43,800 --> 00:15:46,600 Speaker 1: the ingredients is fruit juice thirty nine percent, a mix 326 00:15:46,680 --> 00:15:50,600 Speaker 1: of pineapple, orange passion, fruit water, glucose syrup sorbatoll So 327 00:15:50,640 --> 00:15:53,400 Speaker 1: they're using an alcohol. Sugar is the sweetener, a bit 328 00:15:53,400 --> 00:15:56,520 Speaker 1: more sugar, food acid, vegetable gum, and then some stevia 329 00:15:56,720 --> 00:15:59,040 Speaker 1: to make it sweet, which gives you an ice block 330 00:15:59,080 --> 00:16:07,240 Speaker 1: that contains only about seventy calories. It's got total carbohydrate 331 00:16:07,280 --> 00:16:10,280 Speaker 1: thirteen point one and seven point two grams of total sugar, 332 00:16:10,560 --> 00:16:12,960 Speaker 1: and I would estimate that's about as third I reckon. 333 00:16:13,000 --> 00:16:15,160 Speaker 1: I usually reckon they've got about twenty grams of sugar 334 00:16:15,240 --> 00:16:17,160 Speaker 1: or four or five teaspoons, So this is just over 335 00:16:17,240 --> 00:16:20,360 Speaker 1: one teaspoon of sugar. Probably a delicious ice treat for 336 00:16:20,400 --> 00:16:23,320 Speaker 1: the kids. So yeah, I would definitely buy these. I'd 337 00:16:23,320 --> 00:16:25,440 Speaker 1: buy them for young kids if I was having a party, 338 00:16:25,880 --> 00:16:27,840 Speaker 1: but I certainly wouldn't pay nine dollars for them. I'd 339 00:16:27,880 --> 00:16:29,920 Speaker 1: only pay four fifty. Did you try them? 340 00:16:30,120 --> 00:16:30,280 Speaker 2: Yeah? 341 00:16:30,320 --> 00:16:30,520 Speaker 1: I did. 342 00:16:30,560 --> 00:16:32,400 Speaker 2: They're actually really nice. So we were at NUSA, and 343 00:16:32,600 --> 00:16:35,920 Speaker 2: obviously you know NEWSID prices are not inexpensive, and so 344 00:16:35,960 --> 00:16:37,280 Speaker 2: the kids were like, can we go out the ice 345 00:16:37,320 --> 00:16:39,160 Speaker 2: cream every day, you know, at the beach for a week. 346 00:16:39,200 --> 00:16:40,760 Speaker 2: And we were sort of like, when I've gotta have 347 00:16:40,760 --> 00:16:42,320 Speaker 2: any money left in our bank account if we take 348 00:16:42,320 --> 00:16:44,480 Speaker 2: you up for Jelato every single day. So I went 349 00:16:44,520 --> 00:16:46,200 Speaker 2: to the shops that I found these, and they were 350 00:16:46,240 --> 00:16:48,600 Speaker 2: actually on dow. They were half price at four fifty. 351 00:16:48,800 --> 00:16:50,920 Speaker 2: It works out to me about fifty cents that ice block. 352 00:16:50,960 --> 00:16:52,840 Speaker 2: You literally can't beat that. I thought that was very, 353 00:16:52,960 --> 00:16:55,280 Speaker 2: very affordable, and I just bought one box at the time, 354 00:16:55,280 --> 00:16:57,480 Speaker 2: because obviously we were staying in a little holiday place 355 00:16:57,680 --> 00:16:59,080 Speaker 2: and I didn't want to take them home. But the 356 00:16:59,160 --> 00:17:01,440 Speaker 2: kids loved them. They were so great after the beach, 357 00:17:01,480 --> 00:17:03,400 Speaker 2: like it gave them a bit of hydration. Yes, it 358 00:17:03,440 --> 00:17:05,399 Speaker 2: gave them a bit of sugar. But they've been running around, 359 00:17:05,440 --> 00:17:06,880 Speaker 2: you know, in the hot beach, in the hot sun 360 00:17:06,960 --> 00:17:10,040 Speaker 2: for a couple of hours. Of course, very sunsafe sunscreen, hats, 361 00:17:10,080 --> 00:17:12,159 Speaker 2: et cetera. You know, they were hot, they were sweaty, 362 00:17:12,160 --> 00:17:14,440 Speaker 2: they wanted some hydration. So these were a really good option. 363 00:17:14,520 --> 00:17:16,040 Speaker 2: They loved them. I had to bite at tillis. It 364 00:17:16,080 --> 00:17:18,720 Speaker 2: was quite tasty and you couldn't. I couldn't taste that 365 00:17:18,800 --> 00:17:21,439 Speaker 2: kind of artificially type taste. Sometimes you can taste in 366 00:17:21,440 --> 00:17:23,960 Speaker 2: different types of like lower sugar ice cream. So I 367 00:17:24,000 --> 00:17:25,920 Speaker 2: thought they were a really great option. They're also good 368 00:17:25,960 --> 00:17:28,480 Speaker 2: and free, and they do contain some real fruit as well, 369 00:17:28,600 --> 00:17:31,520 Speaker 2: So as an ice block option for kids, I think 370 00:17:31,560 --> 00:17:33,800 Speaker 2: they're somewhere at the top of the lists, But like you, 371 00:17:33,960 --> 00:17:36,119 Speaker 2: I would be waiting until they are on sale and 372 00:17:36,160 --> 00:17:38,400 Speaker 2: stocking up. But you do get eight for a pack 373 00:17:38,440 --> 00:17:40,840 Speaker 2: as well, which you know works out even if you 374 00:17:40,920 --> 00:17:42,639 Speaker 2: were to pay full price. It works out to be 375 00:17:42,680 --> 00:17:45,280 Speaker 2: only about a dollar or a dollar twenty a pop. 376 00:17:45,320 --> 00:17:47,040 Speaker 2: Will consider when you take kids out of ice cream 377 00:17:47,040 --> 00:17:49,320 Speaker 2: it's seven eight, nine ten dollars a serve. 378 00:17:49,840 --> 00:17:52,479 Speaker 1: How much is gelato? Like six seven dollars for a 379 00:17:52,520 --> 00:17:53,560 Speaker 1: tiny It. 380 00:17:53,480 --> 00:17:56,160 Speaker 2: Was like eight or nine dollars each for a kid, 381 00:17:56,320 --> 00:17:59,320 Speaker 2: So crazy price. Yeah, like they don't miss you. Yeah, 382 00:17:59,320 --> 00:18:01,440 Speaker 2: So these are I think a really really nice option. 383 00:18:01,600 --> 00:18:03,680 Speaker 2: It is sort of heading more into that cooler month 384 00:18:03,760 --> 00:18:05,560 Speaker 2: at the moment, but if you do live somewhere hotter 385 00:18:05,600 --> 00:18:08,840 Speaker 2: light Queensland, it doesn't cool down as quickly as down south, 386 00:18:08,920 --> 00:18:10,359 Speaker 2: so we might still be able to get these in 387 00:18:10,400 --> 00:18:12,400 Speaker 2: from a month or two and the kids might enjoy them. 388 00:18:12,400 --> 00:18:14,080 Speaker 2: So there are big thumbs up from me. They taste 389 00:18:14,160 --> 00:18:16,600 Speaker 2: really good and when you get them on sale. Really 390 00:18:16,800 --> 00:18:19,040 Speaker 2: you couldn't make them cheaper at home, like fifty cents 391 00:18:19,040 --> 00:18:21,119 Speaker 2: a pop. It would not be worth making yourself at 392 00:18:21,160 --> 00:18:23,520 Speaker 2: home well in my opinion. Anyway, you know, I'll take 393 00:18:23,520 --> 00:18:25,480 Speaker 2: the fifty cent ice block any day. 394 00:18:25,960 --> 00:18:29,119 Speaker 1: True good find I like it very much. And again 395 00:18:29,320 --> 00:18:31,720 Speaker 1: you can give us a little education on collagen. The 396 00:18:32,000 --> 00:18:36,240 Speaker 1: question from our Design by Dieticians Instagram was how do 397 00:18:36,280 --> 00:18:38,960 Speaker 1: I choose the right type of collagen? Which is a 398 00:18:39,000 --> 00:18:41,160 Speaker 1: loaded question really because we're going to say our own, 399 00:18:41,600 --> 00:18:45,720 Speaker 1: but take you through the science of why renew our 400 00:18:45,760 --> 00:18:49,320 Speaker 1: collagen blend is nutritionally superior to others on the market 401 00:18:49,600 --> 00:18:52,080 Speaker 1: and why it's a good investment for your skin. Yep. 402 00:18:52,160 --> 00:18:55,360 Speaker 2: So I've got five tips for our listeners to choose 403 00:18:55,520 --> 00:18:57,520 Speaker 2: the best type of collagen. You don't have to choose 404 00:18:57,520 --> 00:18:59,800 Speaker 2: the design by Dietitian brand, but you should follow these 405 00:19:00,119 --> 00:19:03,200 Speaker 2: tips because if you're going to invest money in a supplement, 406 00:19:03,400 --> 00:19:05,159 Speaker 2: you want to make sure that it's doing what it 407 00:19:05,160 --> 00:19:07,040 Speaker 2: says it will do, and you want to make sure 408 00:19:07,040 --> 00:19:09,000 Speaker 2: that you are getting the best quality thing because you're 409 00:19:09,040 --> 00:19:11,520 Speaker 2: actually putting that into your body every single day, So 410 00:19:11,560 --> 00:19:13,439 Speaker 2: you want to make sure that you know where it 411 00:19:13,480 --> 00:19:16,240 Speaker 2: comes from, where it's sourced. It doesn't actually have research 412 00:19:16,359 --> 00:19:18,560 Speaker 2: behind it, is it the most effective dose for the 413 00:19:18,600 --> 00:19:21,520 Speaker 2: result that I'm trying to get. So the first point 414 00:19:21,560 --> 00:19:23,320 Speaker 2: I will say is to make sure that it is 415 00:19:23,520 --> 00:19:26,719 Speaker 2: real collagen. So this means animal base. You cannot have 416 00:19:26,840 --> 00:19:29,960 Speaker 2: vegan collagen. Okay, if you are vegan, don't waste your money. 417 00:19:29,960 --> 00:19:32,240 Speaker 2: That is the bottom line here, because we don't actually 418 00:19:32,240 --> 00:19:36,040 Speaker 2: have any research to show that vegan type collagen actually 419 00:19:36,080 --> 00:19:39,040 Speaker 2: works or does anything from a skin or a join 420 00:19:39,080 --> 00:19:42,960 Speaker 2: to a ligament perspective, because vegan collagen doesn't actually contain collagen. 421 00:19:43,080 --> 00:19:45,960 Speaker 2: Side note, So the collagen that you should be trying 422 00:19:46,000 --> 00:19:48,159 Speaker 2: to source is animal base, and it will either be 423 00:19:48,280 --> 00:19:52,440 Speaker 2: bovine type collagen or marine type collagen. So you basically 424 00:19:52,520 --> 00:19:55,560 Speaker 2: want animal based collagen. So if you are vegan, it's 425 00:19:55,600 --> 00:19:57,320 Speaker 2: not something I would spend my money on if I'm 426 00:19:57,359 --> 00:19:59,439 Speaker 2: being honest. If you are going to take collagen, you 427 00:19:59,520 --> 00:20:02,840 Speaker 2: either want to source a bovine or a marine collagen. Now, 428 00:20:02,840 --> 00:20:05,920 Speaker 2: the second tip is to look for a hydrolyzed collagen. 429 00:20:05,960 --> 00:20:09,399 Speaker 2: So hydrolyzed collagen peptides, these are broken down into what 430 00:20:09,400 --> 00:20:12,720 Speaker 2: we call these like smaller peptide chains, so they dissolve 431 00:20:12,800 --> 00:20:15,200 Speaker 2: really well in terms of like putting it into drinks, 432 00:20:15,320 --> 00:20:17,080 Speaker 2: and it just is a bit easier for the body 433 00:20:17,119 --> 00:20:20,040 Speaker 2: to absorb as well. So this is the form hydrolyzed 434 00:20:20,080 --> 00:20:24,720 Speaker 2: collagen peptides that is used predominantly in clinical research as well. 435 00:20:24,800 --> 00:20:26,400 Speaker 2: And a lot of times people say to us, can 436 00:20:26,400 --> 00:20:29,200 Speaker 2: we add your collagen to hot ta your coffee? Yes, 437 00:20:29,240 --> 00:20:32,320 Speaker 2: it actually collagen dissolves better in a hot liquid than 438 00:20:32,320 --> 00:20:34,800 Speaker 2: it does a cold liquid. So our preference is to 439 00:20:34,840 --> 00:20:36,760 Speaker 2: always put it into like a tea or a coffee 440 00:20:36,840 --> 00:20:39,080 Speaker 2: or blended into a smoothie, and we find that it 441 00:20:39,080 --> 00:20:41,480 Speaker 2: gets broken down a lot better as well. So make 442 00:20:41,480 --> 00:20:45,399 Speaker 2: sure it's animal based collagen, make sure it's hydrolyzed collagen peptides, 443 00:20:45,800 --> 00:20:48,919 Speaker 2: and then I would always say to choose a strain 444 00:20:49,000 --> 00:20:51,720 Speaker 2: of collagen sort of like a probotic that has been 445 00:20:52,200 --> 00:20:55,480 Speaker 2: really studied. Okay, so not all collagen is the same. 446 00:20:55,680 --> 00:20:57,719 Speaker 2: So a lot of brands, I won't say a lot, 447 00:20:57,760 --> 00:21:00,959 Speaker 2: I'll say some brands which have evidence by them have 448 00:21:01,480 --> 00:21:05,000 Speaker 2: used strains of collagen that have specific research behind them. 449 00:21:05,240 --> 00:21:09,000 Speaker 2: So as an example, verasol collagen peptides is one of 450 00:21:09,080 --> 00:21:13,520 Speaker 2: the highest studied with multiple clinical research studies behind it 451 00:21:13,760 --> 00:21:16,280 Speaker 2: type of collagen on the market, and verasol is the 452 00:21:16,280 --> 00:21:18,960 Speaker 2: collagen that we use. It designed by dietitians. So a 453 00:21:19,000 --> 00:21:22,480 Speaker 2: lot of these clinical research studies with using viasol collagen 454 00:21:22,480 --> 00:21:27,199 Speaker 2: peptides have looked at things like skin elasticity, skin hydration, wrinkles, 455 00:21:27,240 --> 00:21:30,840 Speaker 2: collagen density, hair, skin nails, and that is why we 456 00:21:30,960 --> 00:21:35,240 Speaker 2: chose to use that particular patent form of collagen peptides, 457 00:21:35,320 --> 00:21:38,960 Speaker 2: so verasol. The other point I'll have is that vitamin 458 00:21:39,000 --> 00:21:41,680 Speaker 2: C is a really helpful addition as well, because if 459 00:21:41,720 --> 00:21:44,440 Speaker 2: you are taking collagen and vitamin C together, and there's 460 00:21:44,440 --> 00:21:47,119 Speaker 2: certainly a few brands on the market that add that together, 461 00:21:47,160 --> 00:21:49,680 Speaker 2: and we do that at designed by dietitians, vitamin C 462 00:21:49,880 --> 00:21:53,360 Speaker 2: plays a really key role in what we call collagen synthesis. 463 00:21:53,520 --> 00:21:56,840 Speaker 2: So actually taking your collagen with some vitamin C can 464 00:21:56,880 --> 00:21:59,919 Speaker 2: help uptake that and help the body to utilize that 465 00:22:00,040 --> 00:22:03,640 Speaker 2: collagen and support the body's natural collagen production as well. 466 00:22:03,760 --> 00:22:06,720 Speaker 2: So it was like to recommend collagen alongside vitamin C, 467 00:22:07,080 --> 00:22:08,960 Speaker 2: sort of like we do with an iron supplement, like 468 00:22:09,040 --> 00:22:12,120 Speaker 2: vitamin Z helps to uptake iron, same deal with collagen. 469 00:22:12,200 --> 00:22:15,480 Speaker 2: They can'd of work together almost how like calcium and 470 00:22:15,560 --> 00:22:18,840 Speaker 2: vitamin D work together to help improve the absorption as well. 471 00:22:19,440 --> 00:22:23,040 Speaker 2: And lastly, that consistency and the dose matter. So if 472 00:22:23,080 --> 00:22:26,160 Speaker 2: you're going to take collagen, take it daily. Don't sporadically 473 00:22:26,160 --> 00:22:28,320 Speaker 2: take it once or twice a week when you remember, 474 00:22:28,400 --> 00:22:30,840 Speaker 2: because you're not really going to see any results. So 475 00:22:31,040 --> 00:22:35,000 Speaker 2: just like creating that consistent daily intake matters, and the 476 00:22:35,080 --> 00:22:37,800 Speaker 2: research really supports. If you're looking at collagen from a 477 00:22:37,880 --> 00:22:42,200 Speaker 2: skin health elasticity hydration perspective, you're looking at about three 478 00:22:42,200 --> 00:22:44,919 Speaker 2: to five grams a day daily. If you're looking at 479 00:22:44,920 --> 00:22:47,720 Speaker 2: it from a joint health perspective, you're looking at about 480 00:22:47,720 --> 00:22:50,600 Speaker 2: ten to fifteen grams a day. So if you're looking 481 00:22:50,680 --> 00:22:53,119 Speaker 2: for both, obviously you'd want the ten to fifteen grams 482 00:22:53,119 --> 00:22:55,320 Speaker 2: a day. So it's sort of what are you utilizing 483 00:22:55,359 --> 00:22:58,920 Speaker 2: collagen four? And then you need to take that consistently, right, 484 00:22:59,160 --> 00:23:02,040 Speaker 2: So this is why we chose to use varisol collagen 485 00:23:02,160 --> 00:23:05,040 Speaker 2: with vitamin C as one of the most well researched 486 00:23:05,080 --> 00:23:08,760 Speaker 2: forms of collagen available. It is animal base. It's like 487 00:23:08,800 --> 00:23:10,879 Speaker 2: I said, it either has to be bovine or marine 488 00:23:10,920 --> 00:23:13,200 Speaker 2: based to be really effective. You want to make sure 489 00:23:13,240 --> 00:23:15,440 Speaker 2: it has clinical research behind it. You want to have 490 00:23:15,600 --> 00:23:18,160 Speaker 2: an addition of vitamin C that's really important. And then 491 00:23:18,160 --> 00:23:20,359 Speaker 2: of course you want to take the right clinical dose 492 00:23:20,400 --> 00:23:22,760 Speaker 2: of collagen as well. And I've seen some brands that 493 00:23:22,960 --> 00:23:25,200 Speaker 2: you know, so there's twenty or thirty grams of collagen 494 00:23:25,240 --> 00:23:27,760 Speaker 2: in a serving, and again more is not better, Like 495 00:23:27,760 --> 00:23:29,880 Speaker 2: if the research shows us that three to five grams 496 00:23:29,920 --> 00:23:31,879 Speaker 2: a day is effective for skin health or ten to 497 00:23:31,880 --> 00:23:34,400 Speaker 2: fifteen grams a day is effective for joint health, if 498 00:23:34,400 --> 00:23:37,280 Speaker 2: you're taking thirty grams a day, you're just buying way 499 00:23:37,320 --> 00:23:39,480 Speaker 2: more of that collagen from that brand. So to me, 500 00:23:39,560 --> 00:23:42,440 Speaker 2: that's a marketing play. And again I think that buying 501 00:23:42,480 --> 00:23:45,800 Speaker 2: from a brand that has integrity, that understands the science 502 00:23:45,800 --> 00:23:48,960 Speaker 2: and the clinical literature is really really important because we're 503 00:23:48,960 --> 00:23:50,600 Speaker 2: not going to make our clients take thirty grams a 504 00:23:50,680 --> 00:23:53,000 Speaker 2: day when we know that for joint health ten grams 505 00:23:53,040 --> 00:23:55,160 Speaker 2: is adequate or for skin health three to five grams 506 00:23:55,200 --> 00:23:57,640 Speaker 2: a day is adequate. So I think really making sure 507 00:23:57,640 --> 00:24:00,720 Speaker 2: that you understand the types of collagen. How much to 508 00:24:00,800 --> 00:24:03,480 Speaker 2: take is probably going to be a good thing, you know, 509 00:24:03,520 --> 00:24:06,160 Speaker 2: from your perspective and from a budgeting perspective longer term 510 00:24:06,160 --> 00:24:06,560 Speaker 2: as well. 511 00:24:06,960 --> 00:24:08,800 Speaker 1: Very good Leyan, you're always are good with the science. 512 00:24:08,800 --> 00:24:11,359 Speaker 1: Well done, and have got the skin of an eight 513 00:24:11,480 --> 00:24:13,879 Speaker 1: year old girl with all the collagen that you're pumping. 514 00:24:14,000 --> 00:24:16,359 Speaker 2: It's all the collagen, not thirty grams ten grams a. 515 00:24:16,400 --> 00:24:18,639 Speaker 1: Day, all right. Well, that brings us to the end 516 00:24:18,680 --> 00:24:21,400 Speaker 1: of the nutrition couch for another Wednesday. Please keep telling 517 00:24:21,400 --> 00:24:23,000 Speaker 1: your friends about us, and we are in the midst 518 00:24:23,000 --> 00:24:26,120 Speaker 1: of organizing some events to launch us into Spring later 519 00:24:26,160 --> 00:24:29,120 Speaker 1: this year, so keep an eye on our Instagram account 520 00:24:29,119 --> 00:24:31,840 Speaker 1: so you can come and have a session some time 521 00:24:32,280 --> 00:24:35,480 Speaker 1: with Leanne and I live and have a great week. 522 00:24:35,480 --> 00:24:39,840 Speaker 1: We'll see you next Wednesday. Thanks for listening.