1 00:00:00,760 --> 00:00:03,480 Speaker 1: Are you one of the many Australians who have high cholesterol? 2 00:00:04,080 --> 00:00:06,880 Speaker 1: It can be really frustrating for people to eat pretty 3 00:00:06,880 --> 00:00:10,480 Speaker 1: well only to hear that the cholesterol remains high. So 4 00:00:10,520 --> 00:00:13,039 Speaker 1: on today's episode of The Nutrition Couch, we take a 5 00:00:13,039 --> 00:00:15,920 Speaker 1: closer look at the blood results that have many GPS 6 00:00:16,000 --> 00:00:18,640 Speaker 1: worried and share the evidence based food tricks to help 7 00:00:18,760 --> 00:00:22,159 Speaker 1: naturally lower your cholesterol levels. Hi, I'm Susie Burrow and 8 00:00:22,160 --> 00:00:24,880 Speaker 1: I'm Lean Wood, and as two of Australia's leading dieticians 9 00:00:24,920 --> 00:00:27,880 Speaker 1: who specialize in evidence based nutrition, we bring you The 10 00:00:27,960 --> 00:00:30,880 Speaker 1: Nutrition Couch, a bi weekly chat on everything that is 11 00:00:30,920 --> 00:00:34,239 Speaker 1: new in the world of food, diets and nutrition, as 12 00:00:34,240 --> 00:00:36,760 Speaker 1: well as eating to help lower cholesterol. Today we take 13 00:00:36,760 --> 00:00:39,920 Speaker 1: a look at the latest TikTok food trend overnight week 14 00:00:39,920 --> 00:00:42,839 Speaker 1: mix and if you find that low mood or clinical 15 00:00:42,880 --> 00:00:45,280 Speaker 1: depression is impacting your weight, we have some tips to 16 00:00:45,280 --> 00:00:48,080 Speaker 1: help keep your diet and lifestyle on track. But to 17 00:00:48,159 --> 00:00:50,800 Speaker 1: kick us off to Daileyann, I've recently been up to Brisbane, 18 00:00:50,880 --> 00:00:53,320 Speaker 1: had a bit of a big weekend for better or 19 00:00:53,320 --> 00:00:56,280 Speaker 1: for worse with the mums from school, but we also 20 00:00:56,320 --> 00:00:58,560 Speaker 1: had a chance to catch up and we're planning some 21 00:00:58,680 --> 00:00:59,840 Speaker 1: events later in the year. 22 00:01:00,200 --> 00:01:02,680 Speaker 2: We we are it's very exciting. We've had a wonderful 23 00:01:02,720 --> 00:01:04,800 Speaker 2: response to them, and for all of our listeners who 24 00:01:04,880 --> 00:01:06,920 Speaker 2: are not living in sort of the capital cities that 25 00:01:06,959 --> 00:01:08,480 Speaker 2: we may do them in, or who may even be 26 00:01:08,560 --> 00:01:12,319 Speaker 2: overseas outside of Australia, we are planning on recording them 27 00:01:12,319 --> 00:01:15,200 Speaker 2: as well, so hopefully we're able to provide everybody with 28 00:01:15,240 --> 00:01:17,039 Speaker 2: access to these wonderful events. 29 00:01:17,080 --> 00:01:20,000 Speaker 1: So we're thinking we'll start off along the Eastern seaboard, 30 00:01:20,080 --> 00:01:22,040 Speaker 1: so we're in the plarrocess of working out where we're 31 00:01:22,080 --> 00:01:24,160 Speaker 1: going to have them. They will be on Saturdays later 32 00:01:24,560 --> 00:01:28,200 Speaker 1: towards August September as the temperatures get warmer, and so 33 00:01:28,400 --> 00:01:30,480 Speaker 1: we will have those dates I think pretty soon, and 34 00:01:30,520 --> 00:01:35,120 Speaker 1: we'll have some pre registration for one of a better word, 35 00:01:35,520 --> 00:01:37,560 Speaker 1: but so we're quite excited about it. We're excited to 36 00:01:37,560 --> 00:01:39,760 Speaker 1: come together. Whenever we get in the same room, there's 37 00:01:39,760 --> 00:01:42,759 Speaker 1: a great energy. We'll be talking around gut health and 38 00:01:42,959 --> 00:01:46,280 Speaker 1: psychology of eating and of course having some questions that 39 00:01:46,280 --> 00:01:48,760 Speaker 1: people can also ask, so watch this space. We should 40 00:01:48,760 --> 00:01:50,920 Speaker 1: be able to release those dates pretty soon. 41 00:01:50,720 --> 00:01:52,360 Speaker 2: And of course, knowing Susie and I, there will be 42 00:01:52,400 --> 00:01:55,400 Speaker 2: some wonderful catering and of course some epic goodie bags 43 00:01:55,440 --> 00:01:57,520 Speaker 2: as well, so it'll be a day not optimiss. 44 00:01:57,600 --> 00:02:00,560 Speaker 1: That goes without saying we're good on the goodie bags, 45 00:02:00,920 --> 00:02:03,640 Speaker 1: all right. Well, on the nutrition couch. Right from the start, 46 00:02:03,920 --> 00:02:07,360 Speaker 1: we have loved a TikTok nutrition trend. Now I have 47 00:02:07,480 --> 00:02:10,320 Speaker 1: been proud to say, paying more attention to TikTok than 48 00:02:10,320 --> 00:02:12,400 Speaker 1: I had been in the past. And I did actually 49 00:02:12,440 --> 00:02:15,400 Speaker 1: take a look at this one, which was you may 50 00:02:15,400 --> 00:02:17,760 Speaker 1: have seen it. It's called the overnight wheatbix trend, which 51 00:02:17,800 --> 00:02:21,240 Speaker 1: basically tastes like cheesecake and hence was of great interest 52 00:02:21,240 --> 00:02:23,919 Speaker 1: to many people. So we thought it was time for 53 00:02:24,040 --> 00:02:25,640 Speaker 1: us to take a closer look at it and see 54 00:02:25,680 --> 00:02:28,840 Speaker 1: is it something you should be making? Is it overly healthy? 55 00:02:29,280 --> 00:02:30,720 Speaker 1: I don't only any of you made it yet. 56 00:02:30,680 --> 00:02:32,720 Speaker 2: Yeah I have. I made a Snickers one, So it 57 00:02:32,760 --> 00:02:36,520 Speaker 2: was sort of like the standard overnight the thing. If 58 00:02:36,520 --> 00:02:37,840 Speaker 2: you look at it online, it's like the wit to 59 00:02:37,880 --> 00:02:40,680 Speaker 2: bix trend, like it's up bix is how they're sort 60 00:02:40,680 --> 00:02:42,720 Speaker 2: of like tagging it through socials and what's trending at 61 00:02:42,760 --> 00:02:44,320 Speaker 2: the moment, which is interesting. I wonder if they're just 62 00:02:44,360 --> 00:02:46,480 Speaker 2: sticking away from the brand name wheat bix itself, so 63 00:02:46,480 --> 00:02:48,760 Speaker 2: they've caught it the overnight we to bix trend, so 64 00:02:48,760 --> 00:02:50,720 Speaker 2: that way you can use sort of like any breakfast biscuit. 65 00:02:51,160 --> 00:02:53,600 Speaker 2: But yeah, there's trending online. There's heaps of different flavors 66 00:02:53,600 --> 00:02:56,160 Speaker 2: and different variations. I made a Snickers one which sort 67 00:02:56,160 --> 00:02:58,240 Speaker 2: of had a little bit of sugar free caramel syrup, 68 00:02:58,400 --> 00:02:59,840 Speaker 2: had a few peanuts in there, and had a little 69 00:02:59,840 --> 00:03:02,880 Speaker 2: bit of dark chocolate melted down and you know, refrigerated, 70 00:03:02,919 --> 00:03:05,280 Speaker 2: so it had a nice hard, sort of crunchy top shell. 71 00:03:05,680 --> 00:03:07,640 Speaker 2: It was great, but I don't know, for me, it 72 00:03:07,680 --> 00:03:09,480 Speaker 2: was like a little bit kind of like overwhelming. I 73 00:03:09,480 --> 00:03:10,960 Speaker 2: was like, oh, breakfast, Like, I'm much more of a 74 00:03:10,960 --> 00:03:13,440 Speaker 2: savory girl, so it was very sweet. It's almost like 75 00:03:13,800 --> 00:03:15,360 Speaker 2: people have sort of saying, you know, you can eat 76 00:03:15,360 --> 00:03:17,919 Speaker 2: desert for breakfast. Like I'm all over a good TikTok trend. 77 00:03:18,120 --> 00:03:21,640 Speaker 2: I've seen some moderately healthy versions online, and I've also 78 00:03:21,639 --> 00:03:24,280 Speaker 2: seen some ones that are in all honestly worse than breakfast. 79 00:03:24,360 --> 00:03:27,680 Speaker 2: So if you're adding chocolate too breakfast, you're adding chocolate 80 00:03:27,720 --> 00:03:30,040 Speaker 2: too breakfast, Like there's no way around that. And I 81 00:03:30,080 --> 00:03:33,160 Speaker 2: think people are tagging hashtag healthy, hashtag weight loss, hashtag 82 00:03:33,240 --> 00:03:35,520 Speaker 2: this and that. But you know there's chocolate and breakfast. 83 00:03:35,520 --> 00:03:37,480 Speaker 2: There's chocolate and breakfast. We're not going to disguise It'll 84 00:03:37,480 --> 00:03:39,400 Speaker 2: call it any other name. So I've seen lots and 85 00:03:39,400 --> 00:03:42,080 Speaker 2: lots of different flavor variations susy, I've seen apple pie, 86 00:03:42,240 --> 00:03:46,080 Speaker 2: seen stewberry cheesecake. I've seen snickers, rare rochets. The big 87 00:03:46,080 --> 00:03:48,160 Speaker 2: one I saw trending was cookies on cream. One of 88 00:03:48,200 --> 00:03:50,960 Speaker 2: the girls that does this on TikTok I forget her name. 89 00:03:50,960 --> 00:03:52,920 Speaker 2: I think it's Miranda or something. She'd had like two 90 00:03:53,000 --> 00:03:55,080 Speaker 2: million views or something and people were going nuts for it. 91 00:03:55,160 --> 00:03:57,240 Speaker 2: So the base of it is basically, you take your 92 00:03:57,240 --> 00:03:59,560 Speaker 2: wheatbis so, you take your biscuit bar, you mash it 93 00:03:59,640 --> 00:04:01,280 Speaker 2: up with it the spoon or a fork or something. 94 00:04:01,320 --> 00:04:03,720 Speaker 2: You soften it with either boiling hot water or some 95 00:04:03,760 --> 00:04:05,600 Speaker 2: sort of milk, and you sort of get that nice, 96 00:04:05,600 --> 00:04:08,520 Speaker 2: soppy sort of wibis. That's soggy, you know, that sogginess 97 00:04:08,520 --> 00:04:10,280 Speaker 2: how we used to have it as kids, which isn't 98 00:04:10,360 --> 00:04:12,400 Speaker 2: very nice. It's bland, it's boring. So you use that 99 00:04:12,440 --> 00:04:14,920 Speaker 2: as the base and then you basically mix together yogurt 100 00:04:14,920 --> 00:04:17,360 Speaker 2: with a little bit of flavored protein powder that provides 101 00:04:17,400 --> 00:04:19,280 Speaker 2: a little bit of the flavoring and the sweetness, and 102 00:04:19,320 --> 00:04:21,200 Speaker 2: it's going to be a nice thick Greek yogurt that 103 00:04:21,279 --> 00:04:24,400 Speaker 2: provides the quote unquote cheesecake layer. So you've got the 104 00:04:24,400 --> 00:04:26,720 Speaker 2: soggy wheatbooks on the bottom, you've got yogat and protein 105 00:04:26,760 --> 00:04:29,200 Speaker 2: powder in the middle, which is like a thick cheesecake mixture, 106 00:04:29,440 --> 00:04:31,359 Speaker 2: and then the topping is based that there anything of 107 00:04:31,360 --> 00:04:33,920 Speaker 2: your choice. If you're going for like a strawberry cheesecake flavor, 108 00:04:34,120 --> 00:04:36,360 Speaker 2: you might want to grab some strawberries, boil them up, 109 00:04:36,480 --> 00:04:38,279 Speaker 2: he'd reduce them down with a little bit of sugar 110 00:04:38,320 --> 00:04:39,800 Speaker 2: and spread that over the top. If you're going for 111 00:04:39,880 --> 00:04:42,280 Speaker 2: sneakers flavor, you might want to melt down one or 112 00:04:42,279 --> 00:04:44,719 Speaker 2: two squares of dark chocolate, spread that over the top, 113 00:04:44,760 --> 00:04:47,080 Speaker 2: and sprinkle a few chopped peanuts or something on top. 114 00:04:47,200 --> 00:04:50,320 Speaker 2: So the topping of it is basically whatever flavor profile 115 00:04:50,320 --> 00:04:52,440 Speaker 2: you're going for. If it's like an apple pie flavor, 116 00:04:52,680 --> 00:04:55,000 Speaker 2: you might chop up some apples, pot them into a 117 00:04:55,040 --> 00:04:56,960 Speaker 2: pan with a little bit of sugar and some cinnamon, 118 00:04:57,440 --> 00:04:59,320 Speaker 2: reduce them down a little bit, then top it on top, 119 00:04:59,360 --> 00:05:01,000 Speaker 2: and the whole thing is then you basically put it 120 00:05:01,040 --> 00:05:03,120 Speaker 2: in the fridge. You set it overnight and it becomes 121 00:05:03,120 --> 00:05:06,000 Speaker 2: this like thick, decadent kind of breakfast. So when you 122 00:05:06,040 --> 00:05:08,400 Speaker 2: put your spoon through the different layers, it's supposed to 123 00:05:08,440 --> 00:05:10,760 Speaker 2: be like a quote unquote cheesecake. So it doesn't taste 124 00:05:10,800 --> 00:05:12,840 Speaker 2: like cheesecake, but I guess the texture and some of 125 00:05:12,880 --> 00:05:15,280 Speaker 2: the flavors can somewhat resemble a more of a decadent 126 00:05:15,360 --> 00:05:18,280 Speaker 2: sort of dessert style breakfast. So I'm a big fan. 127 00:05:18,360 --> 00:05:19,719 Speaker 2: I think it's a great way, if you know, if 128 00:05:19,760 --> 00:05:22,600 Speaker 2: it gets people thinking about some healthy ingredients to add 129 00:05:22,640 --> 00:05:24,200 Speaker 2: to it, I think that's a good thing. But I 130 00:05:24,240 --> 00:05:26,480 Speaker 2: have seen some that are very sort of like overly 131 00:05:26,520 --> 00:05:29,080 Speaker 2: decadent and also quite overly processed, using you know, like 132 00:05:29,160 --> 00:05:31,720 Speaker 2: some of these big cookies and cream flavored protein powders, 133 00:05:31,720 --> 00:05:34,480 Speaker 2: then throwing some chocolate bars or chopping up some you know, 134 00:05:34,520 --> 00:05:36,760 Speaker 2: cookies and cream flavored protein bars which we know are 135 00:05:36,839 --> 00:05:39,080 Speaker 2: very heavily processed as well, and adding them into it 136 00:05:39,160 --> 00:05:41,520 Speaker 2: so they can come with a little bit of a 137 00:05:41,520 --> 00:05:43,560 Speaker 2: calorie punch. I think if you're not being wary of 138 00:05:43,560 --> 00:05:45,840 Speaker 2: what you're including in them. But I think the basin 139 00:05:45,920 --> 00:05:48,400 Speaker 2: the cheesecake layer itself is actually a really good idea, 140 00:05:48,400 --> 00:05:50,000 Speaker 2: and it's a good whack of protein in there. If 141 00:05:50,000 --> 00:05:52,120 Speaker 2: you're using a thicker style Greek, you're good. I think 142 00:05:52,240 --> 00:05:54,160 Speaker 2: just really watch sort of the toppings that are going 143 00:05:54,240 --> 00:05:56,440 Speaker 2: with that. I think if we're adding chocolate to nuts 144 00:05:56,480 --> 00:05:59,039 Speaker 2: and drizzles of you know, hazel nuts, cyrup or something 145 00:05:59,120 --> 00:06:01,400 Speaker 2: like that to get a nice rochet flavor in there, 146 00:06:01,960 --> 00:06:03,840 Speaker 2: the calories can quickly add up as well, and we're 147 00:06:03,880 --> 00:06:05,279 Speaker 2: not sort of doing the best thing for our blood 148 00:06:05,279 --> 00:06:07,240 Speaker 2: sugar levels if we're having a huge load of that 149 00:06:07,279 --> 00:06:09,119 Speaker 2: carbohydrate at breakfast. Either true. 150 00:06:09,200 --> 00:06:10,680 Speaker 1: I had a look at I think there was a 151 00:06:10,720 --> 00:06:12,800 Speaker 1: lot of caramel ones. I thought they looked delicious. I 152 00:06:12,839 --> 00:06:15,640 Speaker 1: don't disagree with you. The key is to make sure 153 00:06:15,640 --> 00:06:19,360 Speaker 1: you've got a really good quality, higher protein yogurt that's 154 00:06:19,400 --> 00:06:21,840 Speaker 1: coming in it, you know, ten up to twenty grams 155 00:06:21,839 --> 00:06:23,800 Speaker 1: of protein per served, to make sure you're getting that 156 00:06:23,839 --> 00:06:26,880 Speaker 1: breakfast balance, and using the protein powders in a smart 157 00:06:26,880 --> 00:06:29,120 Speaker 1: way to give the various flavors which are often then 158 00:06:29,200 --> 00:06:33,160 Speaker 1: naturally sweetened. I think my tips would be to opt 159 00:06:33,200 --> 00:06:36,200 Speaker 1: for the breakfast biscuits that are higher in fiber. There's 160 00:06:36,200 --> 00:06:39,680 Speaker 1: certainly a range of different breakfast biscuits, so in you 161 00:06:39,680 --> 00:06:42,279 Speaker 1: can get ones that are high fiber or multi grain, 162 00:06:42,320 --> 00:06:44,320 Speaker 1: they're going to be much better. And the great thing 163 00:06:44,360 --> 00:06:46,320 Speaker 1: about mashing them is that you can get away with 164 00:06:46,320 --> 00:06:47,720 Speaker 1: a little bit less. So if you're trying to keep 165 00:06:47,720 --> 00:06:51,120 Speaker 1: your carbohydrate load balance with the protein rather than two 166 00:06:51,240 --> 00:06:53,320 Speaker 1: or three of those biscuits, keeping them down to one 167 00:06:53,360 --> 00:06:56,000 Speaker 1: one and a half and mashing it that way will help. 168 00:06:57,240 --> 00:06:59,520 Speaker 1: And then I think the toppings, you know, it's about 169 00:06:59,520 --> 00:07:01,480 Speaker 1: the drizzle. I'm a big fan of the drizzle. That's 170 00:07:01,480 --> 00:07:05,360 Speaker 1: a great way to keep things lighter in general. And 171 00:07:05,800 --> 00:07:08,960 Speaker 1: there is a newer range now of lower sugar nut 172 00:07:09,080 --> 00:07:11,480 Speaker 1: spreads as well. So I know that the Known Nasties 173 00:07:11,560 --> 00:07:15,160 Speaker 1: Project has a fifty percent less sugar version of a 174 00:07:15,280 --> 00:07:18,200 Speaker 1: chocolate hazel nuts spread. I know you can definitely find 175 00:07:18,240 --> 00:07:21,480 Speaker 1: the nutspreads from Mavers that I've got one hundred percent nuts. 176 00:07:21,480 --> 00:07:23,160 Speaker 1: You can find them in most peanut butter's actually one 177 00:07:23,200 --> 00:07:26,080 Speaker 1: hundred percent nuts, so you're not having added sugar with that. 178 00:07:26,440 --> 00:07:28,560 Speaker 1: So I think the great thing about flavors is that 179 00:07:28,600 --> 00:07:30,520 Speaker 1: you can use very little of something to give it 180 00:07:30,560 --> 00:07:33,840 Speaker 1: a crunch or a taste or a texture without overdoing it. 181 00:07:34,000 --> 00:07:35,840 Speaker 1: I also think there's a great range of even crunchy 182 00:07:35,840 --> 00:07:37,680 Speaker 1: granolas that you could put on the top, even with 183 00:07:37,720 --> 00:07:39,440 Speaker 1: a little bit of honey or cinnamon, which is a 184 00:07:39,440 --> 00:07:41,720 Speaker 1: great way of getting those different flavors. 185 00:07:41,800 --> 00:07:42,360 Speaker 2: And I'm with you. 186 00:07:42,480 --> 00:07:45,000 Speaker 1: I think it's a great novel way to encourage people 187 00:07:45,000 --> 00:07:48,679 Speaker 1: to eat a yummy breakfast. And you know, if sometimes 188 00:07:48,680 --> 00:07:50,360 Speaker 1: we just need a little bit of excitement in our life, 189 00:07:50,360 --> 00:07:52,040 Speaker 1: don't we, And if it comes from making your own 190 00:07:52,080 --> 00:07:54,680 Speaker 1: little tasty breakfast with maybe a little bit of sweet 191 00:07:54,680 --> 00:07:57,920 Speaker 1: biscuit that biscoth stuff people love, or you know, an 192 00:07:57,960 --> 00:08:01,400 Speaker 1: Oreo cookie in you know, half or something sprinkled on 193 00:08:01,480 --> 00:08:04,240 Speaker 1: top as part of a fun, healthy breakfast. So I 194 00:08:04,240 --> 00:08:05,600 Speaker 1: actually don't have a problem with it. I think it's 195 00:08:05,600 --> 00:08:09,520 Speaker 1: really quite fun, and you know, it keeps like life 196 00:08:09,560 --> 00:08:11,600 Speaker 1: and food a bit lighter. You know, so often we're 197 00:08:11,640 --> 00:08:14,760 Speaker 1: spending time, you know, criticizing the diet and we're not 198 00:08:14,800 --> 00:08:17,000 Speaker 1: having enough of this and have breakfast. So I think 199 00:08:17,080 --> 00:08:19,040 Speaker 1: if this means you have a feeling breakfast that takes 200 00:08:19,040 --> 00:08:21,360 Speaker 1: you to lunch time or something, you're more inclined to 201 00:08:21,480 --> 00:08:23,280 Speaker 1: enjoy through the morning, or something you can make with 202 00:08:23,320 --> 00:08:24,960 Speaker 1: the kids is a bit of a fun thing. I 203 00:08:24,960 --> 00:08:28,520 Speaker 1: think it's fantastic. So I really enjoy these trends. And 204 00:08:28,920 --> 00:08:31,040 Speaker 1: you know, I'm not it's not really my favorite profile, 205 00:08:31,080 --> 00:08:33,079 Speaker 1: but I when I was watching it was thinking, oh, 206 00:08:33,160 --> 00:08:34,959 Speaker 1: even I wouldn't mind doing that. So yeah, no, I 207 00:08:35,000 --> 00:08:37,880 Speaker 1: think they're fantastic and probably we can probably see some 208 00:08:37,920 --> 00:08:41,880 Speaker 1: really creative versions of it too, so I think have 209 00:08:41,960 --> 00:08:44,560 Speaker 1: some fun with that. Life's too serious. So I'm a 210 00:08:44,559 --> 00:08:45,240 Speaker 1: big fan as well. 211 00:08:45,320 --> 00:08:47,440 Speaker 2: Absolutely, And I think honestly, when you compare it to 212 00:08:47,480 --> 00:08:49,360 Speaker 2: a bowl of like what some people would say that 213 00:08:49,520 --> 00:08:51,720 Speaker 2: kids like a huge sugary, what are those things like 214 00:08:51,720 --> 00:08:53,560 Speaker 2: foot loops or something, the amount of sugar in that. 215 00:08:53,600 --> 00:08:55,280 Speaker 2: If you're also have kids, something with a bit of 216 00:08:55,280 --> 00:08:58,280 Speaker 2: good quality Greek yoga, which is high protein, good amounts 217 00:08:58,320 --> 00:09:00,280 Speaker 2: of calcium, and a little bit of you know, as 218 00:09:00,280 --> 00:09:02,120 Speaker 2: you said, a crush stop Oreo cookie with a little 219 00:09:02,120 --> 00:09:04,480 Speaker 2: bit of fresh raspberries or something like that, you're probably 220 00:09:04,480 --> 00:09:06,920 Speaker 2: going to get a much more nutritionally balanced breakfast as well. 221 00:09:07,000 --> 00:09:09,520 Speaker 2: So we're definitely we're all forward on the nutrition couch. 222 00:09:09,520 --> 00:09:11,280 Speaker 2: We love a good TikTok trend, and this one is 223 00:09:11,320 --> 00:09:13,439 Speaker 2: a good one because it does have that balance of 224 00:09:13,520 --> 00:09:15,319 Speaker 2: protein which I think a lot of the food trends 225 00:09:15,360 --> 00:09:18,280 Speaker 2: online are really missing their very carbohydrate dens, which you know, 226 00:09:18,280 --> 00:09:19,760 Speaker 2: we're not saying is a bad thing, but they just 227 00:09:19,760 --> 00:09:23,400 Speaker 2: don't provide that fullness or satisfaction which really is important 228 00:09:23,440 --> 00:09:25,880 Speaker 2: for you know, a nourishing lifestyle long term. So we 229 00:09:25,920 --> 00:09:28,360 Speaker 2: do like this trend because it is based on you know, 230 00:09:28,400 --> 00:09:32,240 Speaker 2: some good quality, thicker Greek yogurt which is routinely higher 231 00:09:32,240 --> 00:09:34,280 Speaker 2: in protein as well, so it gets a big tick 232 00:09:34,320 --> 00:09:36,720 Speaker 2: from the Nutrition Couch this one. It does. Now moving 233 00:09:36,720 --> 00:09:38,840 Speaker 2: on to our client case study of the week, Susi. 234 00:09:39,000 --> 00:09:42,320 Speaker 2: We have had a lot of questions around cholesterol. So 235 00:09:42,720 --> 00:09:44,960 Speaker 2: this is a clinical area that we think a lot 236 00:09:45,000 --> 00:09:47,400 Speaker 2: of our listeners experience and also many of our clients 237 00:09:47,400 --> 00:09:49,600 Speaker 2: do as well as Susi. So it's not uncommon for 238 00:09:49,679 --> 00:09:53,640 Speaker 2: our clients to have maybe just slightly elevated cholesterol levels. 239 00:09:53,679 --> 00:09:55,520 Speaker 2: So their GP or their doctor might say to them, 240 00:09:55,559 --> 00:09:57,240 Speaker 2: you know, I don't need to put you on medication, 241 00:09:57,360 --> 00:10:00,080 Speaker 2: but your cholesterol is elevated or is trending upwards. So 242 00:10:00,240 --> 00:10:02,400 Speaker 2: they want us to start with some dietary changes first, 243 00:10:02,400 --> 00:10:04,959 Speaker 2: because of course, if we can, we want to try 244 00:10:05,000 --> 00:10:06,680 Speaker 2: to avoid medication. We want to do it with a 245 00:10:06,720 --> 00:10:09,680 Speaker 2: diet and a lifestyle approach. Now, there are some people, 246 00:10:10,040 --> 00:10:11,760 Speaker 2: and my hubby is one of them, who have more 247 00:10:11,800 --> 00:10:14,760 Speaker 2: of those genetic cholesterol high cholesterol levels, and no matter 248 00:10:14,800 --> 00:10:17,040 Speaker 2: what they do, no matter how much exercise, what the 249 00:10:17,120 --> 00:10:19,600 Speaker 2: quality of their diets like, their cholesterol doesn't come down, 250 00:10:19,640 --> 00:10:22,720 Speaker 2: so they will need medication to assist them. So that 251 00:10:22,880 --> 00:10:25,240 Speaker 2: is sort of a whole nother discussion in itself. This 252 00:10:25,400 --> 00:10:28,000 Speaker 2: is more for people who can make some dietary changes 253 00:10:28,000 --> 00:10:30,520 Speaker 2: which have a positive impact on their high cholesterol levels. 254 00:10:30,559 --> 00:10:33,440 Speaker 2: But cholesterol is something that a lot of Aussies struggle with. 255 00:10:33,600 --> 00:10:36,920 Speaker 2: So there's a report back in around twenty eighteen Susie 256 00:10:36,960 --> 00:10:39,240 Speaker 2: that said that just over six percent of Australia, so 257 00:10:39,280 --> 00:10:42,080 Speaker 2: this is one and a half million people have high 258 00:10:42,160 --> 00:10:44,880 Speaker 2: cholesterol levels. So this number has actually fallen in the 259 00:10:44,960 --> 00:10:47,480 Speaker 2: past decade, so it used to be over seven percent, 260 00:10:47,520 --> 00:10:49,120 Speaker 2: so it is coming down to six percent. So I 261 00:10:49,120 --> 00:10:51,040 Speaker 2: think we're more conscious of it and we're more aware 262 00:10:51,040 --> 00:10:54,000 Speaker 2: of it, but it is something that both males and 263 00:10:54,080 --> 00:10:56,640 Speaker 2: females do sort of suffer from together. It's not something 264 00:10:56,679 --> 00:10:59,000 Speaker 2: that's more prominent in males and more prominent in females. 265 00:10:59,040 --> 00:11:02,559 Speaker 2: It seems to be sort of evenly distributed throughout both genders. 266 00:11:02,600 --> 00:11:05,720 Speaker 2: So I think that that is it's an issue that 267 00:11:05,760 --> 00:11:07,559 Speaker 2: you know, a lot of Ossie struggle. With six percent 268 00:11:07,679 --> 00:11:09,439 Speaker 2: or one and a half million people, it's a lot 269 00:11:09,440 --> 00:11:11,760 Speaker 2: of people. So we thought we'd give our listeners some 270 00:11:11,880 --> 00:11:15,120 Speaker 2: easy tips in terms of helping to lower their cholesterol 271 00:11:15,200 --> 00:11:18,040 Speaker 2: naturally through their diet. I know that a really good 272 00:11:18,040 --> 00:11:20,520 Speaker 2: resource online Susie is a Heart Foundation, So if anyone's 273 00:11:20,559 --> 00:11:22,680 Speaker 2: looking to do a little bit more research, the Heart 274 00:11:22,679 --> 00:11:25,319 Speaker 2: Foundation in Australia is a great evidence based platform that 275 00:11:25,360 --> 00:11:27,800 Speaker 2: will provide a lot of tips and dricks and resources 276 00:11:27,800 --> 00:11:29,640 Speaker 2: and recipes and that sort of thing. But I think 277 00:11:29,640 --> 00:11:33,000 Speaker 2: for the large bulk of it, it's not going low fat. 278 00:11:33,080 --> 00:11:35,320 Speaker 2: It's just swapping the type of fat that we're having. So, 279 00:11:35,440 --> 00:11:37,720 Speaker 2: like we talk about routinely in the podcast Susie, the 280 00:11:37,880 --> 00:11:41,360 Speaker 2: quality of the produce and the food that we're eating matter. 281 00:11:41,480 --> 00:11:44,959 Speaker 2: So using those what we call those good healthy unsaturated fats, 282 00:11:44,960 --> 00:11:49,280 Speaker 2: So using things like avocado, nut butters, tarhini extraversion, olive oil, 283 00:11:49,320 --> 00:11:51,559 Speaker 2: that sort of thing instead of our butter, a coconut oil, 284 00:11:51,600 --> 00:11:53,560 Speaker 2: our heavy cream. You know, if you're listening in your 285 00:11:53,600 --> 00:11:55,280 Speaker 2: someone in America, I know that a lot of our 286 00:11:55,280 --> 00:11:58,000 Speaker 2: Americans love putting things like heavy cream into their coffees. 287 00:11:58,160 --> 00:12:00,000 Speaker 2: If you've got high cholesterol levels, you might want to 288 00:12:00,120 --> 00:12:02,959 Speaker 2: look at swapping that for something like just a normal milk, 289 00:12:03,080 --> 00:12:04,840 Speaker 2: or you know, they use a lot of half half 290 00:12:04,880 --> 00:12:06,520 Speaker 2: over there as well. So I think coffee is for 291 00:12:06,520 --> 00:12:08,439 Speaker 2: a lot of people, particularly if you're having one, two 292 00:12:08,520 --> 00:12:10,920 Speaker 2: three cups of coffee a day using half half or 293 00:12:11,040 --> 00:12:14,200 Speaker 2: using heavy cream and those coffees, those things absolutely add 294 00:12:14,280 --> 00:12:16,480 Speaker 2: up and can have an impact on your cholesterol levels 295 00:12:16,480 --> 00:12:18,800 Speaker 2: as well. And I think my other biggest tip, Suzie, 296 00:12:18,880 --> 00:12:21,800 Speaker 2: is really looking at the plant sterols because we know 297 00:12:21,840 --> 00:12:24,400 Speaker 2: that we've got some great research that shows that I 298 00:12:24,400 --> 00:12:26,360 Speaker 2: think it's about two to three grams a day of 299 00:12:26,400 --> 00:12:30,640 Speaker 2: plant sterols can naturally lower our cholesterol levels by is 300 00:12:30,640 --> 00:12:32,319 Speaker 2: it about five to ten percent? Like it makes a 301 00:12:32,360 --> 00:12:34,000 Speaker 2: clinical impact, doesn't it It's up. 302 00:12:33,880 --> 00:12:36,600 Speaker 1: To ten percent? Yeah, yes, you're right, Yep, stereols are great. 303 00:12:37,360 --> 00:12:40,160 Speaker 1: Everything you've said I completely agree with. I think cholesterol 304 00:12:40,200 --> 00:12:42,080 Speaker 1: is so tricky because I can't tell you leanne how 305 00:12:42,080 --> 00:12:44,160 Speaker 1: many people or clients I see who are eating really 306 00:12:44,200 --> 00:12:46,280 Speaker 1: well and they get really disappointed because they feel like 307 00:12:46,280 --> 00:12:48,320 Speaker 1: they're doing the wrong thing. And it's really important to 308 00:12:48,400 --> 00:12:51,880 Speaker 1: understand that the cholesterol we consume an animal based food, 309 00:12:52,040 --> 00:12:55,800 Speaker 1: So any kind of dairy or meat contains cholesterol, but 310 00:12:55,880 --> 00:12:59,840 Speaker 1: that doesn't increase blood cholesterol levels. It's a different reaction 311 00:13:00,080 --> 00:13:02,440 Speaker 1: the body. It's based on what the liver's doing. It's 312 00:13:02,640 --> 00:13:05,200 Speaker 1: largely genetic. So it's very possible that you have on 313 00:13:05,280 --> 00:13:08,640 Speaker 1: paper a very perfect diet, yet you're still having slightly 314 00:13:08,640 --> 00:13:10,840 Speaker 1: elevated cholesterol levels. And as you describe that with some 315 00:13:10,880 --> 00:13:13,920 Speaker 1: people who need medication clinically, but for those who sit 316 00:13:13,960 --> 00:13:16,800 Speaker 1: say between you know, just over four up to five six, 317 00:13:16,920 --> 00:13:19,520 Speaker 1: you know, before you get too high, definitely you can 318 00:13:19,520 --> 00:13:22,200 Speaker 1: get a reduction with dietary changes. But it is a 319 00:13:22,200 --> 00:13:25,760 Speaker 1: pro inflammatory condition and as such, the principles of the 320 00:13:25,800 --> 00:13:29,000 Speaker 1: anti inflammatory Mediterranean diet hold true. And then it comes 321 00:13:29,080 --> 00:13:32,360 Speaker 1: down to fat balance. So the tips that I give 322 00:13:33,120 --> 00:13:35,960 Speaker 1: clients would be to really bump up those intake of 323 00:13:35,960 --> 00:13:37,839 Speaker 1: OMGA three fats. You know, you want two to three 324 00:13:37,880 --> 00:13:40,560 Speaker 1: serves minimum of oily fish per week. You want a 325 00:13:40,559 --> 00:13:42,880 Speaker 1: handful of nuts per day, and Ali and I tend 326 00:13:42,880 --> 00:13:45,240 Speaker 1: to our towards walnuts because of their very high plant 327 00:13:45,280 --> 00:13:49,080 Speaker 1: based a Mega three content. Definitely soluble fiber is implicated 328 00:13:49,120 --> 00:13:52,760 Speaker 1: in helping to actively reduce cholesterol, basically flushing it out. 329 00:13:52,960 --> 00:13:56,439 Speaker 1: So the best dietary sources of soluble fiber are our 330 00:13:56,480 --> 00:14:00,880 Speaker 1: oats and our legumes, so things like our bloody beans, 331 00:14:00,920 --> 00:14:04,960 Speaker 1: cannellini beans, kidney beans, and also our apples and our pears. 332 00:14:05,000 --> 00:14:07,240 Speaker 1: So you would want to have at least one highly 333 00:14:07,400 --> 00:14:10,520 Speaker 1: soluble fiber serve in your diet each day. And then 334 00:14:10,760 --> 00:14:12,679 Speaker 1: I guess the fourth step, as you've alluded to, is 335 00:14:12,720 --> 00:14:15,960 Speaker 1: plant sterols. So plant sterols are a naturally occurring substance 336 00:14:16,000 --> 00:14:18,920 Speaker 1: in plant foods, and when we concentrate them right up 337 00:14:18,920 --> 00:14:20,760 Speaker 1: to get two to three grams per day, they've been 338 00:14:20,800 --> 00:14:23,640 Speaker 1: shown to clinically reduce cholesterol levels by up to ten 339 00:14:23,680 --> 00:14:27,760 Speaker 1: percent because basically they're very similar in shape chemically to 340 00:14:27,960 --> 00:14:30,560 Speaker 1: cholesterol itself, and in the digestive system they pop into 341 00:14:30,560 --> 00:14:32,600 Speaker 1: the spot of cholesterol and they get flushed out. So 342 00:14:32,920 --> 00:14:35,960 Speaker 1: that's a very proactive thing to do, particularly if you 343 00:14:36,280 --> 00:14:39,320 Speaker 1: are very keen to avoid medication. The key take home 344 00:14:39,320 --> 00:14:41,440 Speaker 1: message is that you need to consume them every day. 345 00:14:41,480 --> 00:14:44,920 Speaker 1: It's a different effect of the soluble fiber. So recently, 346 00:14:44,960 --> 00:14:48,200 Speaker 1: and this is in full transparency, I worked closely with 347 00:14:48,320 --> 00:14:51,480 Speaker 1: Carolyn Creswell like Carmon Cereal, because I had messaged her 348 00:14:51,560 --> 00:14:53,600 Speaker 1: and said, could you please put plant sterols and some 349 00:14:53,640 --> 00:14:56,480 Speaker 1: oats for me because I don't want to use a 350 00:14:56,600 --> 00:14:59,640 Speaker 1: flake type cereal with my clients, but I really would 351 00:14:59,680 --> 00:15:02,240 Speaker 1: like apply plant sterol based cereal they can use every day. 352 00:15:02,600 --> 00:15:04,360 Speaker 1: So she's done that and that's a new product on 353 00:15:04,360 --> 00:15:07,240 Speaker 1: the market, so full transparency. I am involved in that. 354 00:15:07,840 --> 00:15:10,640 Speaker 1: But there's also a plant sterol milk, the heart active milk, 355 00:15:10,680 --> 00:15:13,040 Speaker 1: which I love because I think in the old days, 356 00:15:13,080 --> 00:15:15,479 Speaker 1: going back to the nineties, we had all these margarines 357 00:15:15,520 --> 00:15:18,040 Speaker 1: with plant sterols in it, all the cholesterol lowering margarines. 358 00:15:18,360 --> 00:15:21,560 Speaker 1: And I am fundamentally against adding in a process vegetable 359 00:15:21,600 --> 00:15:24,120 Speaker 1: oil for a benefit of cholesterol when we don't want 360 00:15:24,120 --> 00:15:26,280 Speaker 1: to be consuming any more vegetable oil in the diet. 361 00:15:26,600 --> 00:15:28,400 Speaker 1: So if I've got a cereal to work with as 362 00:15:28,440 --> 00:15:30,320 Speaker 1: well as a milk, it's then easy for me to 363 00:15:30,360 --> 00:15:33,080 Speaker 1: get those two three grams of stereols per day. To 364 00:15:33,160 --> 00:15:35,720 Speaker 1: get that clinical effect. So it's certainly worth a try 365 00:15:36,120 --> 00:15:38,200 Speaker 1: for people who, as I said on paper, eating really 366 00:15:38,240 --> 00:15:40,880 Speaker 1: well and reducing their intake of processed foods, because I 367 00:15:40,920 --> 00:15:42,760 Speaker 1: think that's the other missing link, isn't it, Because it's 368 00:15:42,800 --> 00:15:44,480 Speaker 1: not just enough to put the good stuff in. You've 369 00:15:44,480 --> 00:15:46,920 Speaker 1: got to keep that processed food to a minimum, and 370 00:15:46,960 --> 00:15:48,840 Speaker 1: that means really coming back on the uber eats and 371 00:15:48,840 --> 00:15:51,960 Speaker 1: the takeaway and eating out and fast food and fried 372 00:15:51,960 --> 00:15:54,480 Speaker 1: food which will inevitably be fried in pretty poor quality 373 00:15:54,520 --> 00:15:57,640 Speaker 1: oil when we're buying food away from the home. So indeed, 374 00:15:57,680 --> 00:15:59,360 Speaker 1: if you're one of those people who does eat really 375 00:15:59,400 --> 00:16:01,960 Speaker 1: well in frustrated that it still remains a little bit high, 376 00:16:02,000 --> 00:16:05,440 Speaker 1: it really is worth trying to proactively add those two 377 00:16:05,640 --> 00:16:08,160 Speaker 1: grams of plant stererels every day, whether it's via the 378 00:16:08,200 --> 00:16:10,840 Speaker 1: milk or or via a good cholesterol lowering cereal like 379 00:16:10,880 --> 00:16:13,440 Speaker 1: the Carmen's oats, to see if you can get that 380 00:16:13,520 --> 00:16:15,720 Speaker 1: up to ten percent, which is clinically significant. 381 00:16:16,040 --> 00:16:18,480 Speaker 2: And David actually enjoys his week bik so speaking of 382 00:16:18,680 --> 00:16:21,560 Speaker 2: Wi Twix trends online, there is a cholesterol lowering Weekbix 383 00:16:21,560 --> 00:16:23,400 Speaker 2: option as well, so he really likes that. He just 384 00:16:23,440 --> 00:16:26,360 Speaker 2: has that with just his normal skin milk because two 385 00:16:26,400 --> 00:16:28,240 Speaker 2: I think of those week biks gives you that clinical 386 00:16:28,280 --> 00:16:30,280 Speaker 2: effect of the two to three grams of plant sterols. 387 00:16:30,440 --> 00:16:32,560 Speaker 2: And it's funny that you mentioned the margarines and the butters, 388 00:16:32,600 --> 00:16:35,040 Speaker 2: because it must have been probably, of course to ten 389 00:16:35,080 --> 00:16:37,080 Speaker 2: years ago, when I was going through a uniforse learning 390 00:16:37,080 --> 00:16:39,400 Speaker 2: about plant sterols and cholesterols. Mum used to buy the 391 00:16:39,920 --> 00:16:42,080 Speaker 2: I think there's tool on the market. One's floor proactive, 392 00:16:42,120 --> 00:16:43,920 Speaker 2: and I think the other one's logical, isn't it. And 393 00:16:43,960 --> 00:16:45,040 Speaker 2: she used to buy that for my dad. 394 00:16:45,200 --> 00:16:46,400 Speaker 1: Used to be I don't think it's on the market 395 00:16:46,440 --> 00:16:48,400 Speaker 1: anymore logical. I think I haven't seen it for ages. 396 00:16:48,400 --> 00:16:50,240 Speaker 1: I think it's still I think it's only proactive now, 397 00:16:50,280 --> 00:16:51,160 Speaker 1: but it used to be logical. 398 00:16:51,240 --> 00:16:53,120 Speaker 2: You're right, yeah, okay, yeah, yeah. She used to buy that, 399 00:16:53,160 --> 00:16:54,280 Speaker 2: and then she'd be like, you know, just she use 400 00:16:54,320 --> 00:16:55,000 Speaker 2: the tinest bread. 401 00:16:55,000 --> 00:16:55,400 Speaker 1: It's butter. 402 00:16:55,440 --> 00:16:57,360 Speaker 2: It has calories, like Mom's a very healthy so she 403 00:16:57,440 --> 00:16:58,800 Speaker 2: used to be very conscious of that. And then I 404 00:16:58,800 --> 00:17:01,080 Speaker 2: remember saying to Mom, look, you're honestly wasting your money 405 00:17:01,080 --> 00:17:02,880 Speaker 2: because unless Dad's going to get I think it was 406 00:17:03,200 --> 00:17:06,120 Speaker 2: a full tablespoon or even more of that to see 407 00:17:06,520 --> 00:17:09,000 Speaker 2: two tablespoons every single day when I'm like, that's actually 408 00:17:09,040 --> 00:17:10,840 Speaker 2: quite a lot of calories. And he doesn't eat that 409 00:17:10,920 --> 00:17:12,639 Speaker 2: much bread and toast and that sort of thing, Like 410 00:17:12,640 --> 00:17:14,480 Speaker 2: he's a big cereal guy for breakfast, so he wasn't 411 00:17:14,560 --> 00:17:17,400 Speaker 2: using any breakfast, Like who's going to put two tablespoons 412 00:17:17,440 --> 00:17:19,480 Speaker 2: on their sandwich at lunchtime? And I said to momm 413 00:17:19,480 --> 00:17:21,600 Speaker 2: you're honestly just wasting your money because if you can't 414 00:17:21,640 --> 00:17:23,479 Speaker 2: have their a quiet amount, he's not going to get 415 00:17:23,520 --> 00:17:25,240 Speaker 2: the clinical dose, which isn't going to give him the 416 00:17:25,240 --> 00:17:28,359 Speaker 2: clinical effect of actually lowering his cholesterol. So Mum stopped 417 00:17:28,359 --> 00:17:31,000 Speaker 2: buying that. So just listeners, beware, if you're not getting 418 00:17:31,000 --> 00:17:32,840 Speaker 2: in that two to three grams, it's not going to 419 00:17:32,880 --> 00:17:34,600 Speaker 2: have an effect. It's not like you can just have 420 00:17:34,720 --> 00:17:36,679 Speaker 2: a little bit in hope that it does a little something. 421 00:17:36,720 --> 00:17:39,159 Speaker 2: It's absolutely not. The research shows that we need that 422 00:17:39,160 --> 00:17:41,080 Speaker 2: two to three grams. So I really do feel like 423 00:17:41,119 --> 00:17:43,480 Speaker 2: the week Bix is a great one. Oats themselves, just 424 00:17:43,520 --> 00:17:45,960 Speaker 2: like the plain you know, home brand voldots to contain 425 00:17:46,040 --> 00:17:48,639 Speaker 2: naturally occurring beata glucen, which helps to have an effect 426 00:17:48,720 --> 00:17:51,280 Speaker 2: on your cholesterol as well, and as Susie mentioned, sober 427 00:17:51,320 --> 00:17:53,600 Speaker 2: fiber is great, but any type of fiber really, so 428 00:17:53,880 --> 00:17:57,600 Speaker 2: whole grains, legumes, high fiber bread. The fiber actually helps 429 00:17:57,640 --> 00:17:59,800 Speaker 2: to bind the cholesterol and sort of like strip it 430 00:17:59,840 --> 00:18:02,200 Speaker 2: out of our bloodstream as well. So the more plant 431 00:18:02,200 --> 00:18:04,119 Speaker 2: based options you have, the higher you know, the more 432 00:18:04,200 --> 00:18:07,080 Speaker 2: vegetarian based meals, of course, good quality stuff matters. The 433 00:18:07,080 --> 00:18:10,239 Speaker 2: more Mediterranean style your diet is, the more fiber you have, 434 00:18:10,400 --> 00:18:12,560 Speaker 2: the better your cholesterol levels are going to be as well. 435 00:18:12,640 --> 00:18:14,199 Speaker 2: So as as you said, it is sort of that 436 00:18:14,240 --> 00:18:16,159 Speaker 2: genetic component for a lot of people. But there are 437 00:18:16,200 --> 00:18:17,960 Speaker 2: definitely a lot of things that we can try from 438 00:18:18,000 --> 00:18:21,160 Speaker 2: a nutrition based perspective, and nuts and seeds and legumes 439 00:18:21,160 --> 00:18:23,760 Speaker 2: and vegetables and salads and fruit are probably the things 440 00:18:23,760 --> 00:18:26,760 Speaker 2: that we absolutely want to aim towards, and just mentioning 441 00:18:26,800 --> 00:18:29,280 Speaker 2: fish as well. Two to three grams, so two to 442 00:18:29,320 --> 00:18:31,679 Speaker 2: three serves of fish a week is really ideal if 443 00:18:31,680 --> 00:18:33,800 Speaker 2: you're not somebody that likes fish, if you have an allergy, 444 00:18:33,840 --> 00:18:36,800 Speaker 2: if you're plant based, that's absolutely okay. We probably want 445 00:18:36,840 --> 00:18:38,800 Speaker 2: to look at fortifications, So this is probably one of 446 00:18:38,800 --> 00:18:40,879 Speaker 2: the areas I'd be more than happy to suggest to 447 00:18:40,920 --> 00:18:43,280 Speaker 2: supplement to some of my clients because we do have 448 00:18:43,359 --> 00:18:46,080 Speaker 2: that research that really does show how important the amiga 449 00:18:46,160 --> 00:18:47,920 Speaker 2: trees are every week. And if you're someone that doesn't 450 00:18:47,960 --> 00:18:49,879 Speaker 2: eat fish or salmon, or you don't like it, or 451 00:18:49,920 --> 00:18:52,320 Speaker 2: you're allergic or something, I do really think there's a 452 00:18:52,359 --> 00:18:54,840 Speaker 2: cause for supplementing in our diet, particularly if we're not 453 00:18:54,920 --> 00:18:57,439 Speaker 2: doing things like walnut or we're not able to you know, 454 00:18:57,520 --> 00:18:59,639 Speaker 2: have fluxied oil or anything like that. So I do 455 00:18:59,680 --> 00:19:02,840 Speaker 2: think that a discussion with your doctor around a supplement 456 00:19:03,119 --> 00:19:04,960 Speaker 2: may be beneficial for a lot of people as well. 457 00:19:05,040 --> 00:19:08,000 Speaker 1: And just a couple of other points on cholesterol it 458 00:19:08,160 --> 00:19:10,560 Speaker 1: First of all, it's a myth that foods that contain 459 00:19:10,640 --> 00:19:14,320 Speaker 1: cholesterol will increase blood cholesterol, so that recommendation to avoid 460 00:19:14,320 --> 00:19:18,600 Speaker 1: eggs is ill founded. So it's generally suggested an egg 461 00:19:18,600 --> 00:19:20,399 Speaker 1: a day or seven a week for people with high 462 00:19:20,480 --> 00:19:23,600 Speaker 1: blood cholesterol's note issue. And on top of that, prawns 463 00:19:23,800 --> 00:19:26,680 Speaker 1: and shellfish, even though they contain dietary cholesterol because their 464 00:19:26,720 --> 00:19:29,879 Speaker 1: overall saturated fat is very very low, again, there's no 465 00:19:30,000 --> 00:19:32,160 Speaker 1: cause for concern. As I said, doesn't work that way 466 00:19:32,160 --> 00:19:34,679 Speaker 1: that when we consume it, it automatically makes it in the blood. 467 00:19:35,119 --> 00:19:38,000 Speaker 1: So that's the first thing, and there was one other 468 00:19:38,040 --> 00:19:40,640 Speaker 1: point that I have purely just forgotten. 469 00:19:41,640 --> 00:19:43,520 Speaker 2: I think the last one is probably just processed meat, 470 00:19:43,600 --> 00:19:45,760 Speaker 2: so they're just not great for our health. So things 471 00:19:45,800 --> 00:19:48,880 Speaker 2: like ham and bacon, salami and kabana, there is really 472 00:19:48,880 --> 00:19:50,960 Speaker 2: really strong quality research. I think we should do a 473 00:19:50,960 --> 00:19:53,199 Speaker 2: whole other segment on this, SUSI about the links to 474 00:19:54,119 --> 00:19:56,040 Speaker 2: prostate cancer and that sort of thing. But definitely just 475 00:19:56,080 --> 00:19:59,159 Speaker 2: limiting and avoiding, you know, too much process foods in general, 476 00:19:59,280 --> 00:20:02,640 Speaker 2: just for or healthy lifestyles, but also for cholesterol as well. 477 00:20:02,640 --> 00:20:06,080 Speaker 1: I think, how I remember now, I remember vegetarian diets 478 00:20:06,119 --> 00:20:09,359 Speaker 1: are associated with lower blood cholesterol levels. It's true. So 479 00:20:09,400 --> 00:20:10,720 Speaker 1: there's strong evidence around that. 480 00:20:10,760 --> 00:20:12,040 Speaker 2: Good quality vegetarian die. 481 00:20:12,040 --> 00:20:14,280 Speaker 1: Good quality vegetarian diets with a higher plant food and 482 00:20:14,320 --> 00:20:18,040 Speaker 1: lower and in saturated fat from animal sources are at 483 00:20:18,400 --> 00:20:22,359 Speaker 1: a population health basis implicated in lower blood cholesterol levels. 484 00:20:22,359 --> 00:20:24,359 Speaker 1: So that's that is scientifically true. 485 00:20:24,520 --> 00:20:26,840 Speaker 2: And even adopting a principle like meatless Monday or something 486 00:20:26,880 --> 00:20:29,680 Speaker 2: where you just aim to just want to two vegetarian 487 00:20:29,720 --> 00:20:31,840 Speaker 2: based meals a week, anything is better than nothing. Put 488 00:20:31,880 --> 00:20:34,040 Speaker 2: it that way. If you can't see yourself completely giving 489 00:20:34,119 --> 00:20:36,399 Speaker 2: up me to animal products. That is absolutely okay, but 490 00:20:36,520 --> 00:20:38,200 Speaker 2: just trying to do the best you can. Each week, 491 00:20:38,240 --> 00:20:39,840 Speaker 2: have a meal or two with a family that is 492 00:20:39,880 --> 00:20:42,480 Speaker 2: plant based, explore, you know, adding some leg rooms into 493 00:20:42,480 --> 00:20:44,720 Speaker 2: your spaghetti bolonnais. All of those things add up and 494 00:20:44,760 --> 00:20:45,960 Speaker 2: are beneficial long term. 495 00:20:46,000 --> 00:20:48,200 Speaker 1: I think the thing with vegetarian meals is just having 496 00:20:48,200 --> 00:20:50,159 Speaker 1: the default that makes it easier. So a couple of 497 00:20:50,160 --> 00:20:52,440 Speaker 1: products or meals that I love is the weekly kind 498 00:20:52,480 --> 00:20:54,879 Speaker 1: of bean dish. So whether it's a nacho's or a 499 00:20:54,920 --> 00:20:57,160 Speaker 1: burrito that has the kidney beans is a great way. 500 00:20:57,400 --> 00:20:59,560 Speaker 1: I think a suit coming into winter with the cannellini 501 00:20:59,640 --> 00:21:03,199 Speaker 1: beans delicious if you're not overly confident around legumes. And 502 00:21:03,240 --> 00:21:05,760 Speaker 1: then even something just like a vegetarian pizza with loads 503 00:21:05,800 --> 00:21:08,640 Speaker 1: of veggies and a bit of white cheese on one 504 00:21:08,640 --> 00:21:11,920 Speaker 1: of those good sort of high quality whole meal Lebertese 505 00:21:12,000 --> 00:21:14,359 Speaker 1: breads or even the high protein pizza bases. Because I 506 00:21:14,400 --> 00:21:16,840 Speaker 1: think what people struggle with is what vegetarian meal should 507 00:21:16,880 --> 00:21:18,800 Speaker 1: I have? And as long as we make it tasty 508 00:21:18,840 --> 00:21:20,800 Speaker 1: and delicious. So there's some of the GotY ones that 509 00:21:20,840 --> 00:21:22,920 Speaker 1: I suggest with my own clients that make it very 510 00:21:22,920 --> 00:21:25,000 Speaker 1: easy to swap out some of the meat without feeling 511 00:21:25,080 --> 00:21:28,320 Speaker 1: like you're being deprived or restricted. Definitely all right ly 512 00:21:28,320 --> 00:21:30,200 Speaker 1: and well for our final segment of the show. Another 513 00:21:30,359 --> 00:21:32,520 Speaker 1: thing that's pertinent at this time of year, as we 514 00:21:32,560 --> 00:21:35,359 Speaker 1: move into the shorter days unless sunlight, we know that 515 00:21:35,440 --> 00:21:37,840 Speaker 1: a significant number of strains do have low vitamin D 516 00:21:37,960 --> 00:21:41,160 Speaker 1: which can be implicated in low mood. Is the impact 517 00:21:41,200 --> 00:21:44,960 Speaker 1: of low mood, whether it's anxiety, clinical depression, and the 518 00:21:45,040 --> 00:21:48,240 Speaker 1: use of antidepressants and then a general increase in weight. 519 00:21:48,640 --> 00:21:52,000 Speaker 1: So I think, first of all, there's a significant proportion 520 00:21:52,040 --> 00:21:54,880 Speaker 1: of the population who do battle low mood, and there 521 00:21:54,920 --> 00:21:57,520 Speaker 1: is also strong and growing evidence to show that proactive 522 00:21:57,560 --> 00:22:01,080 Speaker 1: dietary approaches like an anti inflammatory training and style diet 523 00:22:01,280 --> 00:22:05,920 Speaker 1: is a clinical prescription to help reduce the symptoms of depression. 524 00:22:06,440 --> 00:22:09,960 Speaker 1: We also know that regular physical activity is similar in 525 00:22:10,000 --> 00:22:13,840 Speaker 1: effect to a light antidepressant. So if you go in 526 00:22:14,200 --> 00:22:19,640 Speaker 1: trying to self manage or lifestyle variables to help support 527 00:22:19,680 --> 00:22:22,320 Speaker 1: you when you're going through challenging periods or have been 528 00:22:22,359 --> 00:22:25,600 Speaker 1: a long term sufferer of low mood, it actually is 529 00:22:25,720 --> 00:22:28,440 Speaker 1: a medical prescription to make an effort with your diet 530 00:22:28,440 --> 00:22:31,560 Speaker 1: and include your extravigin olive oil and your oily fish 531 00:22:31,040 --> 00:22:34,360 Speaker 1: and all those things that we know are clinically indicated 532 00:22:34,359 --> 00:22:37,679 Speaker 1: to help reduce signs and symptoms of depression, as is 533 00:22:37,680 --> 00:22:40,960 Speaker 1: a regular exercise prescription. You know, these are all important things, 534 00:22:41,160 --> 00:22:43,560 Speaker 1: but I thought it was worth discussing a few of 535 00:22:43,600 --> 00:22:46,040 Speaker 1: the different ways I would view this, because I think, 536 00:22:46,080 --> 00:22:49,480 Speaker 1: on one hand, there are certainly some medication prescriptions that 537 00:22:49,480 --> 00:22:55,600 Speaker 1: can increase appetite or even metabolically cause an increased likeliness 538 00:22:55,600 --> 00:22:59,679 Speaker 1: of weight gain, So that's one reaction, but more just 539 00:22:59,680 --> 00:23:01,840 Speaker 1: as in and I would argue, is that if you're 540 00:23:01,960 --> 00:23:04,760 Speaker 1: feeling low energy, low mood, you're often less likely to 541 00:23:04,840 --> 00:23:08,399 Speaker 1: move and also less likely to prepare food and perhaps 542 00:23:08,520 --> 00:23:10,800 Speaker 1: order in so the diet naturally takes a shift. So 543 00:23:10,840 --> 00:23:15,080 Speaker 1: I think that if you are frustrated with weight gain 544 00:23:15,160 --> 00:23:18,480 Speaker 1: or an inability to lose weight, and the perception is 545 00:23:18,520 --> 00:23:22,000 Speaker 1: it's because of your mood or your medication, it's really 546 00:23:22,040 --> 00:23:25,440 Speaker 1: really important to have a self assessment to see if 547 00:23:25,480 --> 00:23:29,000 Speaker 1: that holds true, because I think it's safe to say 548 00:23:29,000 --> 00:23:31,639 Speaker 1: that when we're not feeling amazing, when we're feeling lethargic, tired, 549 00:23:31,680 --> 00:23:34,840 Speaker 1: perhaps not sleeping well, we often don't have the motivation 550 00:23:35,080 --> 00:23:37,199 Speaker 1: to self care. You know, it's harder to get up 551 00:23:37,200 --> 00:23:38,640 Speaker 1: in the morning early and go for a walk, It's 552 00:23:38,680 --> 00:23:41,359 Speaker 1: harder to drag ourselves to the gym, it's perhaps harder 553 00:23:41,400 --> 00:23:44,119 Speaker 1: to put the energy into preparing a healthy meal. So 554 00:23:44,240 --> 00:23:47,720 Speaker 1: that is very different to a pure medication effect of 555 00:23:47,800 --> 00:23:51,200 Speaker 1: weight gain, and in generally, and you know, when we're 556 00:23:51,200 --> 00:23:54,320 Speaker 1: dealing with really strong antipsychotic medication, yes they're implicated in 557 00:23:54,359 --> 00:23:58,159 Speaker 1: blood glucose regulation and increases an appetite. But in general, 558 00:23:58,200 --> 00:24:00,920 Speaker 1: the range of antidepressants that people would generally present with 559 00:24:01,119 --> 00:24:03,920 Speaker 1: very rarely are they implicated in significant weight gain. More 560 00:24:04,160 --> 00:24:07,919 Speaker 1: likely it is that it's the lifestyle variables being impacted. 561 00:24:08,280 --> 00:24:10,399 Speaker 1: And so a very simple shift, or not simple, but 562 00:24:10,480 --> 00:24:15,240 Speaker 1: a shift in mindset and belief is that there is 563 00:24:15,320 --> 00:24:19,160 Speaker 1: absolutely no reason why lifestyle variables, including diet and exercises, 564 00:24:19,200 --> 00:24:22,159 Speaker 1: individual variables need to be considered as part of the 565 00:24:22,160 --> 00:24:24,440 Speaker 1: long term management plan because we have so much growing 566 00:24:24,480 --> 00:24:28,520 Speaker 1: evidence to show they are an active prescription against low mood. 567 00:24:29,320 --> 00:24:31,920 Speaker 1: So I think that's a really good starting point. If 568 00:24:31,960 --> 00:24:34,879 Speaker 1: you know that you struggle, it's are you prioritizing getting 569 00:24:34,880 --> 00:24:36,560 Speaker 1: out for at least a walk every day. Have you 570 00:24:36,600 --> 00:24:38,879 Speaker 1: tried going and doing some high intensity exercise at a 571 00:24:38,920 --> 00:24:40,800 Speaker 1: gym and just seeing if it makes you feel better? 572 00:24:41,320 --> 00:24:44,159 Speaker 1: Are you preparing meals and are you making sure that 573 00:24:44,160 --> 00:24:47,200 Speaker 1: your meals have got brightly colored fresh fruits and vegetables 574 00:24:47,240 --> 00:24:49,080 Speaker 1: every day? You're having a serve of nuts a day, 575 00:24:49,119 --> 00:24:51,239 Speaker 1: You're having oily fish three times a week, and I 576 00:24:51,280 --> 00:24:53,280 Speaker 1: guarantee you land in more cases than not, most people 577 00:24:53,280 --> 00:24:55,800 Speaker 1: aren't getting anything. And I'll give you an example. I 578 00:24:55,880 --> 00:25:01,080 Speaker 1: recently had dinner with a colleague and he is a 579 00:25:03,720 --> 00:25:05,679 Speaker 1: middle aged I'm trying to think of a kind way 580 00:25:05,720 --> 00:25:08,760 Speaker 1: to SA had a middle aged guy working professionally, and 581 00:25:08,880 --> 00:25:11,800 Speaker 1: he is very very committed to his diet. So he 582 00:25:11,840 --> 00:25:14,200 Speaker 1: will generally fast for very very long periods of time. 583 00:25:14,280 --> 00:25:16,960 Speaker 1: He's very lean, he gets into the gym regularly. But 584 00:25:17,080 --> 00:25:19,119 Speaker 1: when I asked him what he had been eating, because 585 00:25:19,359 --> 00:25:22,000 Speaker 1: to me, he appeared low mood, he wasn't didn't have 586 00:25:22,040 --> 00:25:24,720 Speaker 1: a spark, he seemed low energy. It wasn't how I 587 00:25:24,760 --> 00:25:28,199 Speaker 1: really remembered him. And when I was I said to him, 588 00:25:28,240 --> 00:25:30,800 Speaker 1: what do you I asked what I'm just nosy. I'll 589 00:25:30,840 --> 00:25:32,679 Speaker 1: like to know what people eat as dieticians, often do, 590 00:25:32,760 --> 00:25:34,520 Speaker 1: and I was asking about his routine when he travels, 591 00:25:34,800 --> 00:25:37,159 Speaker 1: and he basically just had black coffee through them. He 592 00:25:37,200 --> 00:25:38,879 Speaker 1: was up at four or five in the morning to 593 00:25:38,920 --> 00:25:41,479 Speaker 1: travel into state. He had black coffee right through the morning. 594 00:25:41,960 --> 00:25:44,520 Speaker 1: Then he may grab some eggs and some veggies, no 595 00:25:44,720 --> 00:25:48,600 Speaker 1: carbohydrate though, no toast through the morning. Then he literally 596 00:25:48,600 --> 00:25:50,960 Speaker 1: wouldn't eat all day, and then he would go and 597 00:25:51,000 --> 00:25:52,840 Speaker 1: have a meal out at night, so inevitably it would 598 00:25:52,840 --> 00:25:54,680 Speaker 1: be a restaurant meal where he would have steak and 599 00:25:54,760 --> 00:25:58,800 Speaker 1: probably some sides and some alcohol. And even though he's 600 00:25:58,840 --> 00:26:01,880 Speaker 1: maintaining a lean body fat level. You know what went 601 00:26:01,920 --> 00:26:05,439 Speaker 1: through my mind that clinically he was not meeting his 602 00:26:05,600 --> 00:26:10,199 Speaker 1: nutrient requirements for a number of key micronutrients. And I 603 00:26:10,320 --> 00:26:12,920 Speaker 1: just followed on thinking about the impact on his gut health, 604 00:26:13,160 --> 00:26:16,560 Speaker 1: which we know is implicated in mood state and mood regulation, 605 00:26:17,680 --> 00:26:21,320 Speaker 1: his hormone production, because his fat intake of the essential 606 00:26:21,320 --> 00:26:24,639 Speaker 1: fats was very low, and I thought, even though he 607 00:26:24,760 --> 00:26:28,720 Speaker 1: is really educated, really smart, works at a really high level, 608 00:26:28,840 --> 00:26:32,879 Speaker 1: is lean and fit, his nutritional intake is grossly inadequate 609 00:26:32,920 --> 00:26:35,040 Speaker 1: for his needs. And when I said it to him, 610 00:26:35,040 --> 00:26:38,040 Speaker 1: he was horrified because he's a high achiever and high functioning, 611 00:26:38,080 --> 00:26:41,000 Speaker 1: and he couldn't believe that because he's been fasting, because 612 00:26:41,000 --> 00:26:43,440 Speaker 1: he's been told fasting is the key to longevity and health. 613 00:26:43,880 --> 00:26:45,760 Speaker 1: But let's not forget when you start to skip meals 614 00:26:45,800 --> 00:26:48,159 Speaker 1: and cut out food grips like holle Grand carbohydrates for 615 00:26:48,200 --> 00:26:50,800 Speaker 1: the goal of being leaner, you're not getting all your 616 00:26:50,880 --> 00:26:52,800 Speaker 1: micro nutrients. You know, he would be getting inn adequate 617 00:26:52,840 --> 00:26:55,080 Speaker 1: dietary fire, but he would be getting an adequate magnesium, 618 00:26:55,080 --> 00:26:57,040 Speaker 1: he would be getting an adequate selenium, he would be 619 00:26:57,040 --> 00:27:00,399 Speaker 1: getting inadequate good fats, all things involved in hormone production, 620 00:27:00,480 --> 00:27:03,359 Speaker 1: gut health, and probably is mood. So you know, I 621 00:27:03,359 --> 00:27:06,200 Speaker 1: think it's also worth having a look that just because 622 00:27:06,240 --> 00:27:10,119 Speaker 1: you are eating well doesn't mean you're getting the nutrients required, 623 00:27:10,160 --> 00:27:12,480 Speaker 1: because over time, mood does take a beating when it's 624 00:27:12,480 --> 00:27:16,320 Speaker 1: been chronically deprived of key micronutrients that are essential for 625 00:27:16,400 --> 00:27:19,840 Speaker 1: hormone production and the feel good hormones like serotonin. So 626 00:27:20,320 --> 00:27:22,280 Speaker 1: you know, it is worth particularly that is a very 627 00:27:22,760 --> 00:27:25,880 Speaker 1: specific group of executives who do tend to not eat 628 00:27:25,920 --> 00:27:28,760 Speaker 1: much in the day, but inevitably I would say that 629 00:27:28,880 --> 00:27:30,199 Speaker 1: you know, some of us, we could really have a 630 00:27:30,200 --> 00:27:32,359 Speaker 1: look at our baseline nutrition and do some work and 631 00:27:32,400 --> 00:27:35,000 Speaker 1: make sure we are ticking the boxes, because that's what 632 00:27:35,119 --> 00:27:37,040 Speaker 1: you know, when we're not feeling amazing and a bit 633 00:27:37,080 --> 00:27:39,720 Speaker 1: low energy, you know absolutely that can be linked to 634 00:27:39,800 --> 00:27:41,600 Speaker 1: our dietary intake on a daily basis. 635 00:27:41,880 --> 00:27:43,960 Speaker 2: Definitely, it's a really good point. Just because you might 636 00:27:43,960 --> 00:27:47,280 Speaker 2: appear lean doesn't necessarily mean that you're healthy. And I'm 637 00:27:47,280 --> 00:27:49,359 Speaker 2: obsessed with the real estate shows at the moment. Susie 638 00:27:49,359 --> 00:27:51,280 Speaker 2: and selling sunsets is one of them where the women 639 00:27:51,359 --> 00:27:56,240 Speaker 2: are incredibly, almost potentially at an unhealthy level of leanness. 640 00:27:56,400 --> 00:27:58,000 Speaker 2: And the only things you ever see them either they 641 00:27:58,040 --> 00:27:59,600 Speaker 2: go out and they order a bowl of chips and 642 00:27:59,640 --> 00:28:01,679 Speaker 2: some wine, and you just think, how you're able to 643 00:28:01,720 --> 00:28:03,600 Speaker 2: maintain that level of leanness. But do you only ever 644 00:28:03,640 --> 00:28:05,480 Speaker 2: see them eating sort of like one meal a day. 645 00:28:05,600 --> 00:28:07,439 Speaker 2: They don't ever have breakfast. It doesn't appear that they 646 00:28:07,480 --> 00:28:10,080 Speaker 2: have breakfast, it doesn't appear that they have lunch. So again, 647 00:28:10,119 --> 00:28:12,840 Speaker 2: their nutriment requirements would be severely inadequate. And I think 648 00:28:12,840 --> 00:28:15,679 Speaker 2: they're just maintaining that level of leanness because they're on 649 00:28:15,680 --> 00:28:17,080 Speaker 2: their feet all day. They tend to do a lot 650 00:28:17,080 --> 00:28:19,520 Speaker 2: of exercise. They're always off to some sort of exercise class, 651 00:28:19,560 --> 00:28:21,520 Speaker 2: and it appears that they only really eat once a day, 652 00:28:21,560 --> 00:28:24,959 Speaker 2: which yeah, sure into and fasting hashtags, so fabulous for you, 653 00:28:25,119 --> 00:28:28,600 Speaker 2: But as you mentioned, their nutrient requirements are probably significantly lacking. 654 00:28:28,680 --> 00:28:31,080 Speaker 2: So this is a real area. I'm very passionate about it, 655 00:28:31,080 --> 00:28:33,639 Speaker 2: and we actually are getting a lot more research in 656 00:28:33,640 --> 00:28:35,959 Speaker 2: the gut house space, but also in terms of the 657 00:28:36,840 --> 00:28:39,800 Speaker 2: you know, the link between depression and mood. So if 658 00:28:39,840 --> 00:28:41,840 Speaker 2: you are someone that struggles with your mood or you're 659 00:28:41,880 --> 00:28:44,640 Speaker 2: on antidepressants or something like that, I would really encourage 660 00:28:44,680 --> 00:28:46,640 Speaker 2: you to go and look up the Smiles trial. So 661 00:28:46,680 --> 00:28:49,160 Speaker 2: it came out of the it came out of Melbourne. 662 00:28:49,200 --> 00:28:50,800 Speaker 2: It's in austrain based study. It was one of the 663 00:28:50,840 --> 00:28:54,320 Speaker 2: first in the world to show that a Mediterranean style 664 00:28:54,520 --> 00:28:58,280 Speaker 2: diet has a clinical impact on your mood. Basically, so 665 00:28:58,600 --> 00:29:01,520 Speaker 2: none of the participants in the study stopped their antidepressants. 666 00:29:01,520 --> 00:29:04,160 Speaker 2: That's very very important. We're not here saying stop your 667 00:29:04,200 --> 00:29:07,600 Speaker 2: medication and eat better. Absolutely not, but the medication that 668 00:29:07,640 --> 00:29:10,680 Speaker 2: they were taking in line with a good quality Mediterranean 669 00:29:10,720 --> 00:29:14,040 Speaker 2: style diet made a clinical impact on their mood. Put 670 00:29:14,040 --> 00:29:15,720 Speaker 2: it that way, and there has been some really good 671 00:29:15,720 --> 00:29:18,440 Speaker 2: research as well, Susie. But it's a difficult one that 672 00:29:18,520 --> 00:29:23,560 Speaker 2: the weight gain and the sort of low mood area, 673 00:29:23,720 --> 00:29:26,240 Speaker 2: because there are a lot of studies and a research 674 00:29:26,280 --> 00:29:29,080 Speaker 2: that does say that as from the medication, So some 675 00:29:29,160 --> 00:29:32,400 Speaker 2: medications can cause some clinical weight gain. It's also easier 676 00:29:32,400 --> 00:29:34,560 Speaker 2: to gain weight if you have a loan mood, and 677 00:29:34,600 --> 00:29:36,840 Speaker 2: it's also harder to lose weight if you have a 678 00:29:36,880 --> 00:29:39,120 Speaker 2: low mood. So you've got a few areas that are 679 00:29:39,120 --> 00:29:42,600 Speaker 2: sort of compounding together to make it very difficult. And Susie, 680 00:29:42,600 --> 00:29:45,560 Speaker 2: you and I both had people dm was and instagraming 681 00:29:45,640 --> 00:29:47,640 Speaker 2: can you help me out put on twenty kilos in 682 00:29:47,680 --> 00:29:50,360 Speaker 2: the last year because I started antidepressant, so can you 683 00:29:50,400 --> 00:29:52,560 Speaker 2: help me up gain fifteen kilos in the last three 684 00:29:52,640 --> 00:29:55,720 Speaker 2: or four months? Like significant amounts of body weight due 685 00:29:55,760 --> 00:29:57,880 Speaker 2: to low mood. And as I mentioned, it's a compounding 686 00:29:57,880 --> 00:30:00,040 Speaker 2: of the factors. So when we look at the research, Susie, 687 00:30:00,440 --> 00:30:03,880 Speaker 2: there was some research around twenty seventeen twenty eighteen they 688 00:30:03,920 --> 00:30:07,320 Speaker 2: looked at twenty seven different studies that followed patients who 689 00:30:07,320 --> 00:30:11,000 Speaker 2: were taking antidepressant and or antipsychotic medications, and the bulk 690 00:30:11,080 --> 00:30:14,200 Speaker 2: of those studies showed that those people taking those medications 691 00:30:14,200 --> 00:30:16,880 Speaker 2: had an increase in their body mass index by more 692 00:30:16,920 --> 00:30:19,600 Speaker 2: than seven percent. So you might think, oh, seven percent 693 00:30:19,640 --> 00:30:22,920 Speaker 2: sounds quite low, but anything over five percent increase in 694 00:30:23,000 --> 00:30:25,960 Speaker 2: body mass is actually a clinically significant number. So that 695 00:30:26,120 --> 00:30:29,480 Speaker 2: was a clinically significant increase in body weight just from 696 00:30:29,560 --> 00:30:33,320 Speaker 2: taking their prescribed antidepressance and antipsychotics. So you've got that 697 00:30:33,360 --> 00:30:36,320 Speaker 2: as the first factor. Then we compound that with if 698 00:30:36,360 --> 00:30:39,080 Speaker 2: you are clinically low in mood, it's easier to gain 699 00:30:39,120 --> 00:30:41,480 Speaker 2: weight because you have a change in your eating habits. 700 00:30:41,480 --> 00:30:43,120 Speaker 2: You might be spending all day in bed, or you 701 00:30:43,200 --> 00:30:45,400 Speaker 2: might be spending all day doing something that you're not 702 00:30:45,560 --> 00:30:48,240 Speaker 2: normally doing, forgetting to eat or eating far too much, 703 00:30:48,240 --> 00:30:50,600 Speaker 2: spending all day on the couch watching TV or in 704 00:30:50,640 --> 00:30:53,360 Speaker 2: front of the Netflix because you just don't have the 705 00:30:53,480 --> 00:30:56,440 Speaker 2: energy or the motivation to get up, and that's completely understandable. 706 00:30:56,520 --> 00:30:59,920 Speaker 2: There's also an increase in inflammation, which can increase the couret, 707 00:31:00,240 --> 00:31:02,680 Speaker 2: which can make fat storage easier. We have a reduction 708 00:31:02,720 --> 00:31:05,040 Speaker 2: in physical activity levels for a lot of people because 709 00:31:05,160 --> 00:31:06,960 Speaker 2: they just find it really hard to get out of 710 00:31:07,040 --> 00:31:08,960 Speaker 2: better in the morning, and they really do find it 711 00:31:09,080 --> 00:31:13,560 Speaker 2: challenging to adhere to the lifestyle recommendations that they probably 712 00:31:13,600 --> 00:31:15,800 Speaker 2: know that they should be doing, but it's very, very 713 00:31:15,800 --> 00:31:18,000 Speaker 2: difficult if you're suffering from that low mood to actually 714 00:31:18,080 --> 00:31:21,200 Speaker 2: motivate yourself to do that. So it's definitely easier to 715 00:31:21,240 --> 00:31:23,600 Speaker 2: gain weight with low mood, and on the flip side 716 00:31:23,600 --> 00:31:25,600 Speaker 2: of that, it's harder to lose weight as well. You know, 717 00:31:25,800 --> 00:31:27,959 Speaker 2: don't You're not thinking as clearly. You know, you've got 718 00:31:28,000 --> 00:31:30,720 Speaker 2: a lot of fatigue. There's difficulty with planning things ahead 719 00:31:30,760 --> 00:31:33,640 Speaker 2: of time, planning your meals, doing your shopping, doing the cooking. 720 00:31:33,800 --> 00:31:36,280 Speaker 2: You're lacking in motivation. A lot of people feel that 721 00:31:36,400 --> 00:31:39,360 Speaker 2: sense of just you know, I'm so unworthy. I don't 722 00:31:39,360 --> 00:31:41,400 Speaker 2: deserve this, Why do I need to change? They feel 723 00:31:41,400 --> 00:31:44,080 Speaker 2: that sense of hopelessness, like oh why me? What does 724 00:31:44,120 --> 00:31:46,480 Speaker 2: it even matter? What's the point. So there's a lot 725 00:31:46,520 --> 00:31:48,720 Speaker 2: of issues that are going into play here, Susie. So 726 00:31:48,880 --> 00:31:50,600 Speaker 2: we're not here saying that this is an easy thing. 727 00:31:50,600 --> 00:31:52,120 Speaker 2: It's as easy as get out of bed and go 728 00:31:52,160 --> 00:31:54,720 Speaker 2: and do some exercise because you feel better. Absolutely not. 729 00:31:54,760 --> 00:31:57,440 Speaker 2: We're acknowledging how hard it is if you have a 730 00:31:57,480 --> 00:32:00,800 Speaker 2: mood disorder with that related weight gain. We're hoping that 731 00:32:00,840 --> 00:32:02,719 Speaker 2: some of the tips that we can provide our listeners 732 00:32:02,720 --> 00:32:05,200 Speaker 2: with today might make a little bit an impact for you. 733 00:32:05,280 --> 00:32:07,320 Speaker 2: So as us you mentioned just trying to get in 734 00:32:07,360 --> 00:32:08,800 Speaker 2: a little bit of a walk what we like to 735 00:32:08,800 --> 00:32:11,280 Speaker 2: call gentle exercise. You don't have to go and book 736 00:32:11,280 --> 00:32:13,440 Speaker 2: in for a weight space session at the gym, you 737 00:32:13,440 --> 00:32:15,360 Speaker 2: don't have to do a hit class. Just try and 738 00:32:15,440 --> 00:32:17,600 Speaker 2: do five minutes. Try to get out the front door 739 00:32:17,680 --> 00:32:18,960 Speaker 2: and go to the end of the street and come 740 00:32:19,000 --> 00:32:20,960 Speaker 2: back and see if just being out on the fresh 741 00:32:21,040 --> 00:32:22,880 Speaker 2: air and getting a little bit of that blood flowing 742 00:32:22,880 --> 00:32:25,400 Speaker 2: through your body just with a gentle walk makes a difference. 743 00:32:25,760 --> 00:32:28,280 Speaker 2: Try and have an accountability buddy. Do you have a friend. 744 00:32:28,320 --> 00:32:30,400 Speaker 2: It might be someone in person, it might be your neighbor, 745 00:32:30,440 --> 00:32:32,120 Speaker 2: it might be just a friend that you can call 746 00:32:32,360 --> 00:32:34,280 Speaker 2: while you go out and you do that little gentle 747 00:32:34,320 --> 00:32:37,000 Speaker 2: walk for yourself. Just to be that motivation and accountability 748 00:32:37,120 --> 00:32:39,640 Speaker 2: to get you outside each day. You need to find 749 00:32:39,640 --> 00:32:42,360 Speaker 2: some things that are actually enjoyable to you. So sure 750 00:32:42,400 --> 00:32:44,040 Speaker 2: it might be was seeing a bit of TV and 751 00:32:44,160 --> 00:32:45,920 Speaker 2: might be doing a puzzle. It might be on some 752 00:32:45,960 --> 00:32:47,880 Speaker 2: sort of online chat. Four And we can find a 753 00:32:47,920 --> 00:32:52,719 Speaker 2: bit of support. Mindfulness is absolutely key with these mood disorders. 754 00:32:52,880 --> 00:32:56,760 Speaker 2: Working with a therapist absolutely, really, really essential as well. 755 00:32:56,880 --> 00:32:58,560 Speaker 2: If you can't get one in person, there are a 756 00:32:58,560 --> 00:33:01,080 Speaker 2: lot of therapists that work online as well, And I 757 00:33:01,120 --> 00:33:03,760 Speaker 2: really think Susie having a support group, so having people 758 00:33:03,800 --> 00:33:06,640 Speaker 2: who have their empathy and the understanding of what you're 759 00:33:06,680 --> 00:33:09,120 Speaker 2: going through. So maybe they're being through it themselves, maybe 760 00:33:09,120 --> 00:33:11,120 Speaker 2: they're going through it right now, or maybe they're just 761 00:33:11,160 --> 00:33:13,200 Speaker 2: a loved one that really wants to do anything they 762 00:33:13,240 --> 00:33:15,440 Speaker 2: can to sort of support you in that area. So 763 00:33:15,480 --> 00:33:18,320 Speaker 2: some sort of accountability buddy or a support person is 764 00:33:18,440 --> 00:33:22,040 Speaker 2: absolutely so important. So it's not just about losing the weight. 765 00:33:22,080 --> 00:33:23,920 Speaker 2: For a lot of you know, people that reach out 766 00:33:23,960 --> 00:33:26,720 Speaker 2: to Susie, it's about just stalling that weight gain, So 767 00:33:26,880 --> 00:33:28,560 Speaker 2: just stopping it from going up and up and up 768 00:33:28,600 --> 00:33:30,800 Speaker 2: and up, because I think that's the biggest thing. Every time, 769 00:33:30,840 --> 00:33:33,600 Speaker 2: you know, people might messages and say, you know, I 770 00:33:33,600 --> 00:33:35,920 Speaker 2: put on fifteen kilos and my weight's still going up. 771 00:33:35,960 --> 00:33:37,840 Speaker 2: What do I do? So I think the first thing 772 00:33:37,920 --> 00:33:40,680 Speaker 2: is just to try and maintain where you're at without 773 00:33:40,680 --> 00:33:43,400 Speaker 2: the additional pressure of trying to actually lose it all. 774 00:33:43,520 --> 00:33:45,880 Speaker 2: I think the gentle approach is here of what's really 775 00:33:45,960 --> 00:33:48,440 Speaker 2: going to help long term, because that feeling of overwhelm 776 00:33:48,520 --> 00:33:50,600 Speaker 2: when you kind of just go, oh, my goodness, where 777 00:33:50,640 --> 00:33:53,160 Speaker 2: do I even start? I put on twenty kilos in 778 00:33:53,240 --> 00:33:55,120 Speaker 2: six months? How the heck do I get this off? 779 00:33:55,400 --> 00:33:58,120 Speaker 2: Let's just learn to maintain for now and to do 780 00:33:58,200 --> 00:34:00,800 Speaker 2: the sorts of behaviors that make you feel good. If 781 00:34:00,840 --> 00:34:03,200 Speaker 2: you know, going and doing the grocery shoping causes you 782 00:34:03,240 --> 00:34:05,160 Speaker 2: so much stress and anxiety that you then spend the 783 00:34:05,200 --> 00:34:07,560 Speaker 2: next three days in bed. That's not a great strategy 784 00:34:07,600 --> 00:34:09,520 Speaker 2: for you. So it's really trying to pick and choose 785 00:34:09,520 --> 00:34:11,239 Speaker 2: the things that you can manage on a day to 786 00:34:11,320 --> 00:34:14,000 Speaker 2: day basis, even if they're small, they still make a 787 00:34:14,040 --> 00:34:16,680 Speaker 2: difference long term, and really buddying up with someone or 788 00:34:16,760 --> 00:34:19,080 Speaker 2: getting some support from your friends and your loved ones, 789 00:34:19,360 --> 00:34:21,920 Speaker 2: or a support group online where you can just set 790 00:34:21,960 --> 00:34:24,319 Speaker 2: one or two small goals every single day and work 791 00:34:24,400 --> 00:34:27,400 Speaker 2: towards those things sort of gently over time. There might 792 00:34:27,520 --> 00:34:30,239 Speaker 2: tips in terms of these lower mood disorders. In the 793 00:34:30,239 --> 00:34:32,480 Speaker 2: weight gain ZUZI anything else that you wanted to add. 794 00:34:32,560 --> 00:34:35,520 Speaker 1: I love the accountability coach or just a friend that 795 00:34:35,600 --> 00:34:39,719 Speaker 1: you tag team with and I think that it is 796 00:34:40,520 --> 00:34:43,480 Speaker 1: a little bit action when it comes to the exercise, 797 00:34:43,640 --> 00:34:47,520 Speaker 1: because we offer to asked, oh, how do you get motivation? 798 00:34:47,800 --> 00:34:50,440 Speaker 1: You just accept there's a level of acceptance and commitment. 799 00:34:50,480 --> 00:34:55,000 Speaker 1: There's a theory in psychology around proactive behavior change and 800 00:34:55,000 --> 00:34:57,080 Speaker 1: it's called accepting commit And I think in the case 801 00:34:57,120 --> 00:34:59,840 Speaker 1: of low mood and mood management, there has to be 802 00:34:59,880 --> 00:35:02,640 Speaker 1: a certain degree of that because knowing how you know 803 00:35:02,840 --> 00:35:04,960 Speaker 1: people are happy to go to the pharmacy and pick 804 00:35:05,040 --> 00:35:07,600 Speaker 1: up their meds. Well, let's you know, also make it 805 00:35:07,640 --> 00:35:11,480 Speaker 1: a focus to get and move every day as a prescription, 806 00:35:11,840 --> 00:35:13,840 Speaker 1: and make an effort to eat well because you can 807 00:35:13,880 --> 00:35:15,680 Speaker 1: certainly buy a lot of pre made food that's still 808 00:35:15,719 --> 00:35:18,279 Speaker 1: incredibly healthy and nutrient rich in supermarket. You don't have 809 00:35:18,280 --> 00:35:20,440 Speaker 1: to spend hours and hours cooking. And I think the 810 00:35:20,480 --> 00:35:23,440 Speaker 1: other really important thing as you describe so well, it's 811 00:35:23,440 --> 00:35:26,040 Speaker 1: about preventing weight gain. So we know, is all of 812 00:35:26,120 --> 00:35:28,560 Speaker 1: us get older, it becomes more and more difficult to 813 00:35:28,560 --> 00:35:31,640 Speaker 1: prevent weight gain because we lose metabolic rates. It's hard. 814 00:35:31,800 --> 00:35:33,839 Speaker 1: We love to eat, we don't like to move as much. 815 00:35:33,960 --> 00:35:36,840 Speaker 1: So at least if you do start antidepressants or medication 816 00:35:36,960 --> 00:35:39,600 Speaker 1: putting a halt to gain and just checking in on 817 00:35:39,640 --> 00:35:41,680 Speaker 1: the scales or the clothes belt to make sure you're 818 00:35:41,719 --> 00:35:45,879 Speaker 1: not gradually increasing is a very powerful intervention because it's 819 00:35:45,960 --> 00:35:48,040 Speaker 1: so much harder to get weight off than when it's 820 00:35:48,080 --> 00:35:50,160 Speaker 1: there than it is to prevent it coming on. So 821 00:35:50,200 --> 00:35:52,439 Speaker 1: if you know you're prone to lower move particularly coming 822 00:35:52,440 --> 00:35:55,040 Speaker 1: into winter, and are less likely to be active, now 823 00:35:55,120 --> 00:35:57,319 Speaker 1: is the time to one keep on top of your 824 00:35:57,360 --> 00:36:01,400 Speaker 1: vitamin D levels. Number two, make an alternate exercise plan 825 00:36:01,480 --> 00:36:03,279 Speaker 1: for the winter months, particularly if you're living in a 826 00:36:03,280 --> 00:36:06,080 Speaker 1: colder area in Australia. It's time to hire a treadmill 827 00:36:06,239 --> 00:36:07,719 Speaker 1: or sign up to a new gym or a new 828 00:36:07,760 --> 00:36:10,000 Speaker 1: program so you can preempt it's going to be harder 829 00:36:10,040 --> 00:36:12,799 Speaker 1: to exercise, and just keep an eye and prevent that 830 00:36:12,840 --> 00:36:14,799 Speaker 1: weight gain over the next few months, because it is 831 00:36:14,840 --> 00:36:16,719 Speaker 1: a time when many of us will be affected by 832 00:36:16,760 --> 00:36:20,200 Speaker 1: low mood and so we can proactively work against that 833 00:36:20,239 --> 00:36:22,920 Speaker 1: if you know you're someone who's more vulnerable, all right, Lee, 834 00:36:22,920 --> 00:36:24,480 Speaker 1: And that brings us to the end of the Nutrition 835 00:36:24,560 --> 00:36:27,279 Speaker 1: Couch podcast for another Sunday morning. If you have not 836 00:36:27,360 --> 00:36:29,680 Speaker 1: done so already, please subscribe to have us delivered every 837 00:36:29,680 --> 00:36:32,000 Speaker 1: Sunday and Wednesday morning. We love to see it when 838 00:36:32,000 --> 00:36:34,080 Speaker 1: you post us on social media, we love to share it, 839 00:36:34,320 --> 00:36:36,439 Speaker 1: so feel free to do that at the Nutrition Couch 840 00:36:36,480 --> 00:36:39,080 Speaker 1: podcast and we will see you on Wednesday for our 841 00:36:39,120 --> 00:36:41,600 Speaker 1: product review segment. Have a fab week, Catch you guys 842 00:36:41,600 --> 00:36:42,000 Speaker 1: next week.