Speaker 1: Have you ever thought that maybe the issue with your
Speaker 1: diet is not that you're eating too much, but maybe
Speaker 1: you're eating too little. It may come as a surprise
Speaker 1: to hear that under eating can be just as damaging
Speaker 1: to metabolism as overeating. And on today's episode of The
Speaker 1: Nutrition Couch, we deep dive the signs that you meet
Speaker 1: actually be eating too few calories for your level of activity. Hi,
Speaker 1: I'm Sussi Borrel and I'm Line Wood, and together we
Speaker 1: bring you The Nutrition Couch, the weekly podcast that talks
Speaker 1: about everything you need to know in the world of
Speaker 1: nutrition as well as under eating. We are going to
Speaker 1: take a closer look at sausages in supermarkets. Leanne has
Speaker 1: found a new low sugar dessert treat to share with us,
Speaker 1: and our listener question is all about choosing the best collagen.
Speaker 1: So I think you know. On Nutrition Couchla, we tend
Speaker 1: to talk a lot about hormones and weight control and
Speaker 1: Perry and GLP one medications, but certainly I regularly have
Speaker 1: clients to come to me who I actually work out
Speaker 1: and not eating enough for their level of training, and
Speaker 1: as such they are not reaching their fat loss related
Speaker 1: goals or body composition goals. So a lady that springs
Speaker 1: to mind, she trains heavy weights two to three times
Speaker 1: at the gym. She was a dancer in a former life,
Speaker 1: so she's got a very small frame and she wanted
Speaker 1: to lean up a little bit. But certainly, when I
Speaker 1: assessed her diet was not a case of eating too much.
Speaker 1: In fact, she was basically starving her body of calories.
Speaker 1: And that is not as uncommon as you may think,
Speaker 1: is it.
Speaker 2: No, certainly not. We certainly do. I'd say the opposite
Speaker 2: end of spectrum when it comes to our clients. Sometimes
Speaker 2: we give them a lot more, sometimes we give them
Speaker 2: a lot less. But it is a case of where
Speaker 2: less is not always better, particularly from a fat loss perspective.
Speaker 2: So there are some common signs. But I'll first start
Speaker 2: by saying, if your goal is to have improvements with
Speaker 2: your training, and I often have clients that say, you know,
Speaker 2: this is what I do exercise wise, and I'll say, great, like,
Speaker 2: how do you feel in your sessions? When was the
Speaker 2: last time you hit a bat peeb When was the
Speaker 2: last time you change up your training? And there are
Speaker 2: so many women out there who are just training for
Speaker 2: the sake of training. They're just exercising for the sake
Speaker 2: of exercising, they're not actually progressing with their exercise. So
Speaker 2: you do need to actually eat enough calories, certainly at
Speaker 2: a minimum at maintenance, if not in a calories surplus,
Speaker 2: to actively build muscle as a female, it is difficult.
Speaker 2: Muscle is a metabolically active tissue, so if your goal
Speaker 2: is to actually put on some lean muscle mass, you
Speaker 2: at a minimum have to eat it and maintenance. It's
Speaker 2: very very difficult to put on muscle mass in a
Speaker 2: calorie deficit. It can be done, but it is very
Speaker 2: very difficult and does require quite a few different little
Speaker 2: tweaks here and theres it's certainly easier to do at
Speaker 2: maintenance calories if not a calories surplus. But some of
Speaker 2: the common signs that we do see as dieticians that
Speaker 2: you are under eating. And again a lot of the
Speaker 2: time people aren't actually intentionally doing this right. They're doing
Speaker 2: this because they think they're doing the right thing. They
Speaker 2: think that less is better is more. But a lot
Speaker 2: of the times one of the biggest signs there's just
Speaker 2: that constant fatigue and low energy, Like if you are
Speaker 2: under eating, you are quite literally underfueling your body. And
Speaker 2: your body simply doesn't have enough fuel to actually support
Speaker 2: your level of training, normal metabolism, brain function, and that
Speaker 2: out on top of that, any steps you might be doing.
Speaker 2: If you're trying to push yourself harder in a session
Speaker 2: to hit a PB or run a bit faster, you're
Speaker 2: not really going to be able to do that if
Speaker 2: your body is running on empty. Think about it like
Speaker 2: putting fuel in a car. It can't go anywhere if
Speaker 2: you've constantly haven't given it enough. So I guess a
Speaker 2: big sign for a lot of people is that brain flog,
Speaker 2: poor concentration, really low energy, feeling really flat even after
Speaker 2: you've slept really well, like you know, you know, you've
Speaker 2: had a solid seven eight nine hours of sleep and
Speaker 2: you're still feeling just that persistent tiredness. That's a really
Speaker 2: common sign for a lot of us that a you
Speaker 2: either have low iron and as females, that's very common.
Speaker 2: And I laugh because I myself at the moment, despite
Speaker 2: doing all the right things as a dietician, have been
Speaker 2: told I have low iron as well, So that's always fun, Suzie.
Speaker 2: But the other one is basically I guess for a
Speaker 2: lot of women under eating can and I guess accelerate
Speaker 2: strong cravings and feeling a bit out of control around food.
Speaker 2: So a big sign that someone may be underfueling consistently
Speaker 2: is when they constantly have these really intense cravings, particularly
Speaker 2: for that what I would call more like those soul
Speaker 2: food type of things, like high energy food, sugar carbs,
Speaker 2: quite high fat snacks. So often when the body is underfed,
Speaker 2: the hunger hormones can increase and the brain can really
Speaker 2: prioritize that quick energy type of food. So this often
Speaker 2: leads to that cycle of restriction and under eating, then
Speaker 2: craving and then overeating, and that repeats in a cycle.
Speaker 2: So a lot of people kind of have the feeling
Speaker 2: that they don't have enough wheel power or they're not
Speaker 2: able to lose weight because you know they're not strong
Speaker 2: enough for something's wrong with them. But often it's an
Speaker 2: underfueling issue, and you might not be underfueling all weak,
Speaker 2: but you're certainly underfueling in periods, which is then causing
Speaker 2: that kind of out of control eating later on. So
Speaker 2: that's I guess one another common sign where it might
Speaker 2: not be that consistent underfueling, but you're underfueling enough where
Speaker 2: then that's causing sort of not ideal consequences or symptoms
Speaker 2: later on. Another big sign of underfueling is constantly being
Speaker 2: injured or sick. I've had clients that have worked with
Speaker 2: me before, like Usuuzi, where I've given them more food.
Speaker 2: They're actually able to achieve their body fat goals because
Speaker 2: again they're not stuck in that crave restrict over each cycle.
Speaker 2: But again they say to me, this is the first time,
Speaker 2: and I work in a twelve week coaching model, so
Speaker 2: over three months, in three months, I've never been sick.
Speaker 2: You know, I haven't had an injury at the gym.
Speaker 2: I'm just I'm not picking up all the coals that
Speaker 2: my kids are bringing home. And that is a big
Speaker 2: sign of underfueling's poor recovery after exercise, regularly being injured
Speaker 2: or regularly getting sick, because basically, if you're not giving
Speaker 2: your body enough calories, it can't repair the muscle tissue,
Speaker 2: it can't replenish the glycogen stores in the muscle, so
Speaker 2: that generally will lead you feeling quite sore after workouts
Speaker 2: for quite a few days, you having a decline and performance,
Speaker 2: or not able to make any sort of gains or
Speaker 2: hit new PBS within your exercise sessions and also needing
Speaker 2: longer to recover between sessions. So this is I guess
Speaker 2: a particularly common one in women who do train quite
Speaker 2: a lot but are actually underfueling throughout the day. And
Speaker 2: then another big one is hormonal disruptions, and I'll pass
Speaker 2: over to you Susie, but this is a big one
Speaker 2: we both generally see because low energy intake, whether or
Speaker 2: not it's intentional, can often affect hormones. And for women,
Speaker 2: a big one is either irregular periods or completely missing periods.
Speaker 2: That's a big one that you're probably overexercising and underfueling,
Speaker 2: and when mood starts to be impacted like low mood
Speaker 2: as I said, low energy fatigue and poor sleep as well,
Speaker 2: all of that can be more I guess linked to
Speaker 2: hormonal disruptions, which is generally due to what we call
Speaker 2: low energy availability as dieticians, or simply just not eating
Speaker 2: enough to support the level of training that you're doing.
Speaker 1: True, and it can be you know, if you're quite
Speaker 1: stricrid your diet off and not getting enough good fat,
Speaker 1: so not having sort of some extra virgin olive oil, nuts, seeds.
Speaker 1: But actually I think the key thing to look for
Speaker 1: if you train a lot, so I'm talking at least
Speaker 1: an hour a day of high intensity. If you're just
Speaker 1: even within three to five kilos of ideal weight, so
Speaker 1: you're already quite slim, but you want to take it
Speaker 1: to the next level. If you're not feeling hungry, to me,
Speaker 1: that's a sign you're under eating, because normally metabolism should
Speaker 1: work as if you have your first meal of the
Speaker 1: day and three hours later you're starving if you are
Speaker 1: pretty fit, and if you're not, chances are you're eating
Speaker 1: too little, or if you're delaying that first meal of
Speaker 1: the day until late morning again because you're not hungry
Speaker 1: when you wake up, these are all signs that quite
Speaker 1: possibly you're under eating, and that is common where people
Speaker 1: are having quite light dinners protein just invege, not much carbohydrate,
Speaker 1: no pastas, no rices, and then they continue to overtrain
Speaker 1: and stave through the morning. So for me, a very
Speaker 1: basic measure if potentially you're under eating is if you
Speaker 1: do not notice or feel hunger regularly and you're pretty
Speaker 1: close to ideal weighty, but if you want it to
Speaker 1: be a little bit leaner, So that's pretty simple al rightly,
Speaker 1: and sausages Now, I grew up in bangers and mash,
Speaker 1: and I had a client sent me a food diary
Speaker 1: and wrote, I had bangers and mash, and I was like,
Speaker 1: by really like by choice, because certainly when you're having
Speaker 1: that out at a pub, they're certainly not low fatten ly. Now,
Speaker 1: first of all, we will preface this segment by saying
Speaker 1: that we are certainly not encouraging people to eat more
Speaker 1: process meat. Sausages do generally contain nitrits, and it has
Speaker 1: been recommended by the World Health Organization that these foods
Speaker 1: be limited in the diet due to their positive link
Speaker 1: and association between increased risk of digestive health cancers. Now
Speaker 1: it's a tricky one, isn't that Leanne Because people eat sausages,
Speaker 1: and particularly in Australia, it's very Australian, the bunning sausage.
Speaker 1: You go to a barbecue. So you know, I think
Speaker 1: I wouldn't certainly not be having them more than once
Speaker 1: a week in my own house. I probably have them
Speaker 1: with the kids once a fortnight. But what I noticed
Speaker 1: when we're having people over and I go to get
Speaker 1: some from the barbecue, there is a really big range
Speaker 1: and some of them are not very good quality. So
Speaker 1: I wanted to talk about it today for budget conscious listeners,
Speaker 1: for those who are feeding children, entertaining it for that
Speaker 1: once a week, once a fortnite me or what do
Speaker 1: you look for because there are huge differences. So the
Speaker 1: first thing I would say is that for a long
Speaker 1: time in supermarkets, Peppercorn, which is an Australian company, had
Speaker 1: and I'm talking about going back to my days at
Speaker 1: the Kids Hospital around twenty years ago, and I would
Speaker 1: routinely recommend this brand because they were the leaners sausages
Speaker 1: in the supermarket. Now, they weren't low fat, but they
Speaker 1: were low in saturated fat and as so at the
Speaker 1: time had the heart foundation tick and they're still available
Speaker 1: today in both collars and woolies. They've got burger patties,
Speaker 1: they've got a lean sausage in chicken and beef. So
Speaker 1: in one of these sausages, it's just over one hundred calories,
Speaker 1: almost nine grams of protein. It's got eight percent fat overall,
Speaker 1: which is very low for a sausage because keep in mind,
Speaker 1: for a sausage to cook and texture, you need some
Speaker 1: fat and low saturated fat. So just one point or
Speaker 1: less than three percent saturated fat, and when I look
Speaker 1: at the nutritionals on those, it is the high percentage
Speaker 1: that got seventy percent, and Australian beef they've got carrot,
Speaker 1: sauted onion, and then followed by the additions to make
Speaker 1: the sausage, which is the rice flour, salt, parsley, and
Speaker 1: the sulfites which is the concern, and the mineral salts,
Speaker 1: which is the ones we want to ideally minimize in
Speaker 1: the diet. So one of the key things with the
Speaker 1: peppercorn range is that they also don't have the night
Speaker 1: traits in them. So what food manufacturers are becoming aware
Speaker 1: of is that the two fifty range of food additives,
Speaker 1: which is the night traits, are being taken out, which
Speaker 1: is the key thing. So when you're scanning an ingredient list,
Speaker 1: you want to make sure you're not seeing any two
Speaker 1: fifty food additives, which is the case for the peppercorn
Speaker 1: range and also a number of others. So these are
Speaker 1: kind of my go to gold standard Newly and you
Speaker 1: do pay a bit more for the quality. You know,
Speaker 1: these are sort of up to ten dollars per pack
Speaker 1: of seven compared to five dollars, sort of cheap and
Speaker 1: cheerful ones you might get from supermarkets, so there might
Speaker 1: sort of go to ones. Now if I compare that
Speaker 1: to the this is just the coal original beef sausages,
Speaker 1: which are six fifty, so yes, a lot cheaper, and
Speaker 1: I look at the ingredients, so they've got less. They've
Speaker 1: got seventy percent beef, so similar amount, but a lot
Speaker 1: more additives in there when I scan the list, although
Speaker 1: they do not have the two fifties in their either,
Speaker 1: which is positive. I think some food companies are taking
Speaker 1: it out. But when I look lean at the nutritionals,
Speaker 1: the fat is almost double, so sixteen percent fat and
Speaker 1: over five grams eight percent saturated fat. So that's why
Speaker 1: the peppercorn is superior. Not that they're low fat, but
Speaker 1: they've got low saturated fat and they've got a lot
Speaker 1: less fat overall than your traditional sausages at the supermarket.
Speaker 1: And that's I had a really good look at Audi
Speaker 1: sausages because I was catering for a large number of people,
Speaker 1: But in general, their fat was up to twenty thirty percent,
Speaker 1: which is just too high. They're basically sticking a lot
Speaker 1: of poor quality meat in there. So the other ones
Speaker 1: I do like, and both in coals and willise the
Speaker 1: chicken sausages. The chicken sausages are seventy six six percent chicken,
Speaker 1: so incredibly high. And when you look at the fat
Speaker 1: on them, again, similar to the peppercorn, they're low in
Speaker 1: saturated fat overall and lower in total fat, although they
Speaker 1: do contain a lot more additives. So the take home
Speaker 1: message from this segment is sausages aren't great for us.
Speaker 1: You wouldn't do it more than once or twice a week.
Speaker 1: In saying that, though, if you're getting a lean sausage
Speaker 1: without night trates, you could easily have it once a week.
Speaker 1: It's the night trates you've got to be careful of.
Speaker 1: So do a quick scan and you're looking for no
Speaker 1: additions of the two fifty night trates on the ingredient list,
Speaker 1: and then I'm looking for less than ten percent total
Speaker 1: fat and less than three percent saturated and that is
Speaker 1: a relatively healthy sausage compared to the cheap and cheer
Speaker 1: four five six dollars tray options, which are upwards of
Speaker 1: twenty thirty percent fat.
Speaker 2: And I'll just quickly add so the night traits and
Speaker 2: the night trites are two fifty two fifty one and
Speaker 2: two fifty two on the labels, so there's certainly a
Speaker 2: better option if it doesn't have the two fifties on
Speaker 2: the label. However, the World Health Organization does consider process meats, yes,
Speaker 2: if they do contain nitrates or nitrites, but also if
Speaker 2: they are smoked or cured, have added salts, preservatives, and
Speaker 2: also the other thing that can increase the risk of
Speaker 2: cancer is cooking on a very very high temperature, so
Speaker 2: if you're sort of burning or charring the sausages as well,
Speaker 2: this can then, they say, longer term, promote some of
Speaker 2: that DNA damage in the colon, which can increase that
Speaker 2: risk of val cancer long term. So it's not just
Speaker 2: about the nitrites. So, as Susie said, it is probably
Speaker 2: a better option, but it's not something we'd say, you know,
Speaker 2: we can serve up for dinner for the kids multiple
Speaker 2: times a week, because you know, they are a cheaper,
Speaker 2: more budget friendly option, but you still need to be
Speaker 2: aware that, you know, the processed meat has other factors
Speaker 2: involved in it, not just the two fifty I guess
Speaker 2: additives in there as well, and it is also very
Speaker 2: dose dependent as well, so they are saying that it's
Speaker 2: about fifty grams of that sort of processed red meat,
Speaker 2: so sausages, ham, salami, that kind of Devon Cabano type meat.
Speaker 2: Grams of that a day, anything more than that increases
Speaker 2: your risk of colorectal cancer. I think it's by about
Speaker 2: twenty percent. So it is very dose dependent. If you
Speaker 2: have sausages twice a week one week and then don't
Speaker 2: have them for two weeks, you know, that risk sort
Speaker 2: of flattens down that little bit as well. So it
Speaker 2: is sort of that how often you have it. But
Speaker 2: as you said, if you can try to choose better options,
Speaker 2: that is certainly something that's going to help you out
Speaker 2: from a health perspective long term.
Speaker 1: True true true true. So yes, have a good look
Speaker 1: at those nutritional labels, but there are a couple of
Speaker 1: ones that are particularly good and worth spending a little
Speaker 1: bit of extra money on. And I should also say
Speaker 1: that butcher sausage is traditionally not very lean, so people
Speaker 1: will say I'll go to the butcher because they're better quality,
Speaker 1: and I think that's a little bit misleading because in
Speaker 1: my experience, Butcher's sausages tastes great because they're hiring fat,
Speaker 1: so you'll notice a lean sausage because it won't cool
Speaker 1: because he's he on the barthecue. So I would argue
Speaker 1: that the butcher's ones are generally not better. Don't cute
Speaker 1: yourself into thinking that they're often a lot more, a
Speaker 1: lot higher in fat so that tastes good. All right, Anne,
Speaker 1: you've been in the dessert section and you sent me
Speaker 1: through a nice little ice block, and I thought it
Speaker 1: was time to do it since it's going to turn
Speaker 1: over into hot chocolate season pretty soon. And I have
Speaker 1: seen these. This is the Peed's frosty fruits with fifty
Speaker 1: percent less sugar. Now, frosty fruits are delicious. They were
Speaker 1: actually quite like calorie before, so having an option that's
Speaker 1: lowan sugar is certainly appealing to reduce kids sugar intake
Speaker 1: and get them off. They're super dupers, which I have
Speaker 1: to say they love now. The first thing I'd say
Speaker 1: about this is that they're nine dollars a box. That
Speaker 1: is not insignificant for basically some fruit and water.
Speaker 2: Nobody pays that. Let's be honest, we wait till they
Speaker 2: health for ues.
Speaker 1: No. I think I only buy them when they're health
Speaker 1: priced for all of them, and I wouldn't pay nine
Speaker 1: dollars for these because they are basically fruit and water.
Speaker 1: I'm going to pay to pay for ice cream. But nutritionally,
Speaker 1: the ingredients is fruit juice thirty nine percent, a mix
Speaker 1: of pineapple, orange passion, fruit water, glucose syrup sorbatoll So
Speaker 1: they're using an alcohol. Sugar is the sweetener, a bit
Speaker 1: more sugar, food acid, vegetable gum, and then some stevia
Speaker 1: to make it sweet, which gives you an ice block
Speaker 1: that contains only about seventy calories. It's got total carbohydrate
Speaker 1: thirteen point one and seven point two grams of total sugar,
Speaker 1: and I would estimate that's about as third I reckon.
Speaker 1: I usually reckon they've got about twenty grams of sugar
Speaker 1: or four or five teaspoons, So this is just over
Speaker 1: one teaspoon of sugar. Probably a delicious ice treat for
Speaker 1: the kids. So yeah, I would definitely buy these. I'd
Speaker 1: buy them for young kids if I was having a party,
Speaker 1: but I certainly wouldn't pay nine dollars for them. I'd
Speaker 1: only pay four fifty. Did you try them?
Speaker 2: Yeah?
Speaker 1: I did.
Speaker 2: They're actually really nice. So we were at NUSA, and
Speaker 2: obviously you know NEWSID prices are not inexpensive, and so
Speaker 2: the kids were like, can we go out the ice
Speaker 2: cream every day, you know, at the beach for a week.
Speaker 2: And we were sort of like, when I've gotta have
Speaker 2: any money left in our bank account if we take
Speaker 2: you up for Jelato every single day. So I went
Speaker 2: to the shops that I found these, and they were
Speaker 2: actually on dow. They were half price at four fifty.
Speaker 2: It works out to me about fifty cents that ice block.
Speaker 2: You literally can't beat that. I thought that was very,
Speaker 2: very affordable, and I just bought one box at the time,
Speaker 2: because obviously we were staying in a little holiday place
Speaker 2: and I didn't want to take them home. But the
Speaker 2: kids loved them. They were so great after the beach,
Speaker 2: like it gave them a bit of hydration. Yes, it
Speaker 2: gave them a bit of sugar. But they've been running around,
Speaker 2: you know, in the hot beach, in the hot sun
Speaker 2: for a couple of hours. Of course, very sunsafe sunscreen, hats,
Speaker 2: et cetera. You know, they were hot, they were sweaty,
Speaker 2: they wanted some hydration. So these were a really good option.
Speaker 2: They loved them. I had to bite at tillis. It
Speaker 2: was quite tasty and you couldn't. I couldn't taste that
Speaker 2: kind of artificially type taste. Sometimes you can taste in
Speaker 2: different types of like lower sugar ice cream. So I
Speaker 2: thought they were a really great option. They're also good
Speaker 2: and free, and they do contain some real fruit as well,
Speaker 2: So as an ice block option for kids, I think
Speaker 2: they're somewhere at the top of the lists, But like you,
Speaker 2: I would be waiting until they are on sale and
Speaker 2: stocking up. But you do get eight for a pack
Speaker 2: as well, which you know works out even if you
Speaker 2: were to pay full price. It works out to be
Speaker 2: only about a dollar or a dollar twenty a pop.
Speaker 2: Will consider when you take kids out of ice cream
Speaker 2: it's seven eight, nine ten dollars a serve.
Speaker 1: How much is gelato? Like six seven dollars for a
Speaker 1: tiny It.
Speaker 2: Was like eight or nine dollars each for a kid,
Speaker 2: So crazy price. Yeah, like they don't miss you. Yeah,
Speaker 2: So these are I think a really really nice option.
Speaker 2: It is sort of heading more into that cooler month
Speaker 2: at the moment, but if you do live somewhere hotter
Speaker 2: light Queensland, it doesn't cool down as quickly as down south,
Speaker 2: so we might still be able to get these in
Speaker 2: from a month or two and the kids might enjoy them.
Speaker 2: So there are big thumbs up from me. They taste
Speaker 2: really good and when you get them on sale. Really
Speaker 2: you couldn't make them cheaper at home, like fifty cents
Speaker 2: a pop. It would not be worth making yourself at
Speaker 2: home well in my opinion. Anyway, you know, I'll take
Speaker 2: the fifty cent ice block any day.
Speaker 1: True good find I like it very much. And again
Speaker 1: you can give us a little education on collagen. The
Speaker 1: question from our Design by Dieticians Instagram was how do
Speaker 1: I choose the right type of collagen? Which is a
Speaker 1: loaded question really because we're going to say our own,
Speaker 1: but take you through the science of why renew our
Speaker 1: collagen blend is nutritionally superior to others on the market
Speaker 1: and why it's a good investment for your skin. Yep.
Speaker 2: So I've got five tips for our listeners to choose
Speaker 2: the best type of collagen. You don't have to choose
Speaker 2: the design by Dietitian brand, but you should follow these
Speaker 2: tips because if you're going to invest money in a supplement,
Speaker 2: you want to make sure that it's doing what it
Speaker 2: says it will do, and you want to make sure
Speaker 2: that you are getting the best quality thing because you're
Speaker 2: actually putting that into your body every single day, So
Speaker 2: you want to make sure that you know where it
Speaker 2: comes from, where it's sourced. It doesn't actually have research
Speaker 2: behind it, is it the most effective dose for the
Speaker 2: result that I'm trying to get. So the first point
Speaker 2: I will say is to make sure that it is
Speaker 2: real collagen. So this means animal base. You cannot have
Speaker 2: vegan collagen. Okay, if you are vegan, don't waste your money.
Speaker 2: That is the bottom line here, because we don't actually
Speaker 2: have any research to show that vegan type collagen actually
Speaker 2: works or does anything from a skin or a join
Speaker 2: to a ligament perspective, because vegan collagen doesn't actually contain collagen.
Speaker 2: Side note, So the collagen that you should be trying
Speaker 2: to source is animal base, and it will either be
Speaker 2: bovine type collagen or marine type collagen. So you basically
Speaker 2: want animal based collagen. So if you are vegan, it's
Speaker 2: not something I would spend my money on if I'm
Speaker 2: being honest. If you are going to take collagen, you
Speaker 2: either want to source a bovine or a marine collagen. Now,
Speaker 2: the second tip is to look for a hydrolyzed collagen.
Speaker 2: So hydrolyzed collagen peptides, these are broken down into what
Speaker 2: we call these like smaller peptide chains, so they dissolve
Speaker 2: really well in terms of like putting it into drinks,
Speaker 2: and it just is a bit easier for the body
Speaker 2: to absorb as well. So this is the form hydrolyzed
Speaker 2: collagen peptides that is used predominantly in clinical research as well.
Speaker 2: And a lot of times people say to us, can
Speaker 2: we add your collagen to hot ta your coffee? Yes,
Speaker 2: it actually collagen dissolves better in a hot liquid than
Speaker 2: it does a cold liquid. So our preference is to
Speaker 2: always put it into like a tea or a coffee
Speaker 2: or blended into a smoothie, and we find that it
Speaker 2: gets broken down a lot better as well. So make
Speaker 2: sure it's animal based collagen, make sure it's hydrolyzed collagen peptides,
Speaker 2: and then I would always say to choose a strain
Speaker 2: of collagen sort of like a probotic that has been
Speaker 2: really studied. Okay, so not all collagen is the same.
Speaker 2: So a lot of brands, I won't say a lot,
Speaker 2: I'll say some brands which have evidence by them have
Speaker 2: used strains of collagen that have specific research behind them.
Speaker 2: So as an example, verasol collagen peptides is one of
Speaker 2: the highest studied with multiple clinical research studies behind it
Speaker 2: type of collagen on the market, and verasol is the
Speaker 2: collagen that we use. It designed by dietitians. So a
Speaker 2: lot of these clinical research studies with using viasol collagen
Speaker 2: peptides have looked at things like skin elasticity, skin hydration, wrinkles,
Speaker 2: collagen density, hair, skin nails, and that is why we
Speaker 2: chose to use that particular patent form of collagen peptides,
Speaker 2: so verasol. The other point I'll have is that vitamin
Speaker 2: C is a really helpful addition as well, because if
Speaker 2: you are taking collagen and vitamin C together, and there's
Speaker 2: certainly a few brands on the market that add that together,
Speaker 2: and we do that at designed by dietitians, vitamin C
Speaker 2: plays a really key role in what we call collagen synthesis.
Speaker 2: So actually taking your collagen with some vitamin C can
Speaker 2: help uptake that and help the body to utilize that
Speaker 2: collagen and support the body's natural collagen production as well.
Speaker 2: So it was like to recommend collagen alongside vitamin C,
Speaker 2: sort of like we do with an iron supplement, like
Speaker 2: vitamin Z helps to uptake iron, same deal with collagen.
Speaker 2: They can'd of work together almost how like calcium and
Speaker 2: vitamin D work together to help improve the absorption as well.
Speaker 2: And lastly, that consistency and the dose matter. So if
Speaker 2: you're going to take collagen, take it daily. Don't sporadically
Speaker 2: take it once or twice a week when you remember,
Speaker 2: because you're not really going to see any results. So
Speaker 2: just like creating that consistent daily intake matters, and the
Speaker 2: research really supports. If you're looking at collagen from a
Speaker 2: skin health elasticity hydration perspective, you're looking at about three
Speaker 2: to five grams a day daily. If you're looking at
Speaker 2: it from a joint health perspective, you're looking at about
Speaker 2: ten to fifteen grams a day. So if you're looking
Speaker 2: for both, obviously you'd want the ten to fifteen grams
Speaker 2: a day. So it's sort of what are you utilizing
Speaker 2: collagen four? And then you need to take that consistently, right,
Speaker 2: So this is why we chose to use varisol collagen
Speaker 2: with vitamin C as one of the most well researched
Speaker 2: forms of collagen available. It is animal base. It's like
Speaker 2: I said, it either has to be bovine or marine
Speaker 2: based to be really effective. You want to make sure
Speaker 2: it has clinical research behind it. You want to have
Speaker 2: an addition of vitamin C that's really important. And then
Speaker 2: of course you want to take the right clinical dose
Speaker 2: of collagen as well. And I've seen some brands that
Speaker 2: you know, so there's twenty or thirty grams of collagen
Speaker 2: in a serving, and again more is not better, Like
Speaker 2: if the research shows us that three to five grams
Speaker 2: a day is effective for skin health or ten to
Speaker 2: fifteen grams a day is effective for joint health, if
Speaker 2: you're taking thirty grams a day, you're just buying way
Speaker 2: more of that collagen from that brand. So to me,
Speaker 2: that's a marketing play. And again I think that buying
Speaker 2: from a brand that has integrity, that understands the science
Speaker 2: and the clinical literature is really really important because we're
Speaker 2: not going to make our clients take thirty grams a
Speaker 2: day when we know that for joint health ten grams
Speaker 2: is adequate or for skin health three to five grams
Speaker 2: a day is adequate. So I think really making sure
Speaker 2: that you understand the types of collagen. How much to
Speaker 2: take is probably going to be a good thing, you know,
Speaker 2: from your perspective and from a budgeting perspective longer term
Speaker 2: as well.
Speaker 1: Very good Leyan, you're always are good with the science.
Speaker 1: Well done, and have got the skin of an eight
Speaker 1: year old girl with all the collagen that you're pumping.
Speaker 2: It's all the collagen, not thirty grams ten grams a.
Speaker 1: Day, all right. Well, that brings us to the end
Speaker 1: of the nutrition couch for another Wednesday. Please keep telling
Speaker 1: your friends about us, and we are in the midst
Speaker 1: of organizing some events to launch us into Spring later
Speaker 1: this year, so keep an eye on our Instagram account
Speaker 1: so you can come and have a session some time
Speaker 1: with Leanne and I live and have a great week.
Speaker 1: We'll see you next Wednesday. Thanks for listening.