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Speaker 1: Are you one of the many Australians who have high cholesterol?

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Speaker 1: It can be really frustrating for people to eat pretty

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Speaker 1: well only to hear that the cholesterol remains high. So

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Speaker 1: on today's episode of The Nutrition Couch, we take a

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Speaker 1: closer look at the blood results that have many GPS

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Speaker 1: worried and share the evidence based food tricks to help

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Speaker 1: naturally lower your cholesterol levels. Hi, I'm Susie.

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Speaker 2: Burrow and I'm Lean Wood, and.

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Speaker 1: As two of Australia's leading dieticians who specialize in evidence

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Speaker 1: based nutrition, we bring you The Nutrition Couch, a bi

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Speaker 1: weekly chat on everything that is new in the world

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Speaker 1: of food, diets and nutrition, as well as eating to

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Speaker 1: help lower cholesterol. Today we take a look at the

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Speaker 1: latest TikTok food trend overnight week bix and if you

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Speaker 1: find that low mood or clinical depression is impacting your weight,

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Speaker 1: we have some tips to help keep your diet and

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Speaker 1: lifestyle on track. But to kick us off to day, LeAnn,

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Speaker 1: I've recently been up to Brisbane, had a bit of

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Speaker 1: a big weekend for better or for worse with the

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Speaker 1: mums from school, but we also had a chance to

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Speaker 1: catch up and we're planning some events later in the year.

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Speaker 2: We are it's very exciting. We've had a wonderful response

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Speaker 2: to them, and for all of our listeners who are

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Speaker 2: not living in sort of the capital cities that we

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Speaker 2: may do them in, or who may even be overseas

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Speaker 2: outside of Australia, we are planning on recording them as well,

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Speaker 2: so hopefully we're able to provide everybody with access to

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Speaker 2: these wonderful events.

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Speaker 1: So we're thinking we'll start off along the Eastern seaboard,

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Speaker 1: so we're in the process of working out where we're

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Speaker 1: going to have them. They will be on Saturdays later

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Speaker 1: towards August September as the temperatures get warmer, and so

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Speaker 1: we will have those dates I think pretty soon, and

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Speaker 1: we'll have some pre registration for one of a better word,

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Speaker 1: but so we're quite excited about it. We're excited to

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Speaker 1: come together. Whenever we get in the same room, there's

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Speaker 1: a great energy. We'll be talking around gut health and

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Speaker 1: psychology of eating and of course having some questions that

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Speaker 1: people can also ask, so watch this space. We should

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Speaker 1: be able to release those dates pretty soon.

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Speaker 2: And of course, knowing Susie and I, there will be

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Speaker 2: some wonderful catering and of course some epic goodie bags

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Speaker 2: as well, so it'll be a day not to miss.

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Speaker 1: That goes without saying we're good on the goody bags,

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Speaker 1: that's all right. Well on the nutrition couch. Right from

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Speaker 1: the start, we have loved a TikTok nutrition trend. Now

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Speaker 1: I have been proud to say, paying more attention to

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Speaker 1: TikTok than I had been in the past. And I

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Speaker 1: did actually take a look at this one, which was

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Speaker 1: you may have seen it. It's called the overnight wheatbix trend,

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Speaker 1: which basically tastes like cheesecake and hence was of great

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Speaker 1: interest to many people. So we thought it was time

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Speaker 1: for us to take a closer look at it and

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Speaker 1: see is it something you should be making? Is it

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Speaker 1: overly healthy? I don't knowly any of you made it yet.

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Speaker 2: Yeah I have. I made a sneakers one, so it

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Speaker 2: was sort of like the standard overnight. So the thing,

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Speaker 2: if you look at it online, it's like the wit

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Speaker 2: to bix trend, like it's bix is how they're sort

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Speaker 2: of like tagging it through socials and what's trending at

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Speaker 2: the moment, which is interesting. I wonder if they're just

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Speaker 2: sticking away from the brand name wheat bix itself, so

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Speaker 2: they've caught it the overnight wit to bix trend, so

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Speaker 2: that way you can use sort of like any breakfast biscuit.

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Speaker 2: But yeah, there's trending online. There's heaps of different flavors

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Speaker 2: and different variations. I made a sneakers one which sort

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Speaker 2: of had a little bit of sugar free caramel syrup,

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Speaker 2: had a few peanuts in there, and had a little

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Speaker 2: bit of dark chocolate melted down and you know, refrigerated,

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Speaker 2: so it had a nice hard, sort of crunchy top shell.

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Speaker 2: It was great, but I don't know, for me, it

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Speaker 2: was like a little bit kind of like overwhelming. I

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Speaker 2: was like, oh, breakfast, Like, I'm much more of a

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Speaker 2: savory girl, so it was very sweet. It's almost like

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Speaker 2: people have sort of saying, you know, you can eat

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Speaker 2: dessert for breakfast, Like, I'm all over a good TikTok friend.

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Speaker 2: I've seen some moderately healthy versions online, and I've also

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Speaker 2: seen some ones that are in all honestly worse than breakfast.

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Speaker 2: So if you're adding chocolate tear breakfast, you're adding chocolate

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Speaker 2: tear breakfast. Like there's no way around that, and I

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Speaker 2: think people are tagging hashtag healthy, hashtag weight loss, hashtag

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Speaker 2: this and that. But you know there's chocolate and breakfast.

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Speaker 2: Theres chocolate and breakfast weren't going to disguise It'll call

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Speaker 2: it any other name. So I've seen lots and lots

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Speaker 2: of different flavor variations, SUSI. I've seen apple pies, seen

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Speaker 2: stewberry cheesecake. I've seen snickers, rare rochets. The big one

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Speaker 2: I saw trending was cookies on cream. One of the

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Speaker 2: girls that does this on TikTok I forget her name.

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Speaker 2: I think it's Miranda or something. She'd had like two

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Speaker 2: million views or something and people were going nuts for it.

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Speaker 2: So the base of it is basically, you take your

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Speaker 2: wheat bis, so you take your biscuit bar, you mash

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Speaker 2: it up with it the spoon or a fork or something.

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Speaker 2: You soften it with either boiling hot water or some

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Speaker 2: sort of milk, and you sort of get that nice,

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Speaker 2: soppy sort of wheatbis. That's soggy, you know, that sogginess

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Speaker 2: how we used to have it as kids, which isn't

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Speaker 2: very nice. It's bland, it's boring. So you use that

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Speaker 2: as the base, and then you basically mix together yogurt

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Speaker 2: with a little bit of flavored protein powder that provides

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Speaker 2: a little bit of the flavoring and the sweetness. And

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Speaker 2: it's got to be a nice thick Greek yogurt that

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Speaker 2: provides the quote unquote cheesecake layer. So you've got the

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Speaker 2: soggy wheatbiks on the bottom, you've got yogat and protein

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Speaker 2: powder in the middle, which is like a thick cheesecake mixture,

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Speaker 2: and then the topping is based that anything of your choice.

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Speaker 2: If you're going for like a strawberry cheesecake flavor, you

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Speaker 2: might want to grab some strawberries, boil them up he'd

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Speaker 2: reduced them down with a little bit of sugar, and

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Speaker 2: spread that over the top. If you're going for sneakers flavor,

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Speaker 2: you might want to melt down one or two squares

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Speaker 2: of dark chocolate, spread that over the top, and sprinkle

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Speaker 2: a few chopped peanuts or something on top. So the

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Speaker 2: topping of it is basically whatever flavor profile you're going for.

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Speaker 2: If it's like an apple pie flavor, you might chop

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Speaker 2: up some apples, put them into a pan with a

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Speaker 2: little bit of sugar and some cinnamon, reduce them down

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Speaker 2: a little bit, then top it on top, and the

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Speaker 2: whole thing is and then you basically put it in

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Speaker 2: the fridge. You set it overnight and it becomes this

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Speaker 2: like thick, decadent kind of breakfast. So when you put

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Speaker 2: your spoon through the different layers, it's supposed to be

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Speaker 2: like a quote unquote cheesecake. So it doesn't taste like cheesecake,

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Speaker 2: but I guess the texture and some of the flavors

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Speaker 2: can somewhat resemble a more of a decadent sort of

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Speaker 2: dessert style breakfast. So I'm a big fan. I think

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Speaker 2: it's a great way, if you know, if it gets

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Speaker 2: people thinking about some healthy ingredients to add to it,

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Speaker 2: I think that's a good thing. But I have seen

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Speaker 2: some that are very sort of like overly decadent and

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Speaker 2: also quite overly processed, using you know, like some of

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Speaker 2: these big cookies and cream flavored protein powders, then throwing

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Speaker 2: some chocolate bars or chopping up some you know, cookies

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Speaker 2: and cream flavored protein bars which we know are very

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Speaker 2: heavily processed as well, and adding them into it so

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Speaker 2: they can come with it a little bit of a

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Speaker 2: calorie punch. I think if you're not being wary of

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Speaker 2: what you're including in them. But I think the basin

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Speaker 2: the cheesecake layer itself is actually a really good idea,

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Speaker 2: and it's a good whack of protein in there. If

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Speaker 2: you're using a thicker style Greek.

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Speaker 1: You're good.

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Speaker 2: I think just really watch sort of the toppings that

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Speaker 2: are going with that. I think if we're adding chocolate

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Speaker 2: to nuts and drizzles of you know, hazel nuts, cyrup

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Speaker 2: or something like that to get a nice rochet flavor

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Speaker 2: in there, the calories can quickly add up as well,

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Speaker 2: and we're not sort of doing the best thing for

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Speaker 2: our blood sugar levels if we're having a huge load

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Speaker 2: of that carbohydrate at breakfast.

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Speaker 1: Either true. I had a look at I think there

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Speaker 1: was a lot of caramel ones. I thought they looked delicious.

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Speaker 1: I don't disagree with you. The key is to make

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Speaker 1: sure you've got a really good quality, higher protein yogurt

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Speaker 1: that's coming in at you know, ten up to twenty

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Speaker 1: grams of protein per served, to make sure you're getting

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Speaker 1: that breakfast balance and using the protein powders in a

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Speaker 1: smart way to give the various flavors which are often

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Speaker 1: then naturally sweetened. I think my tips would be to

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Speaker 1: opt for the breakfast biscuits that are higher in fiber.

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Speaker 1: There's certainly a range of different breakfast biscuits, so in

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Speaker 1: you can get ones that are high fiber or multi grain,

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Speaker 1: they're going to be much better. And the great thing

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Speaker 1: about mashing them is that you can get away with

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Speaker 1: a little bit less. So if you're trying to keep

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Speaker 1: your carbohydrate load balance with the protein rather than two

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Speaker 1: or three of those biscuits, keeping them down to one

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Speaker 1: one and a half and mashing it that way will help.

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Speaker 1: And then I think the toppings. You know, it's about

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Speaker 1: the drizzle. I'm a big fan of the drizzle. That's

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Speaker 1: a great way to keep things lighter in general. And

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Speaker 1: there is a newer range now of lower sugar nut

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Speaker 1: spreads as well, So I know that the known Nasties

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Speaker 1: Project has a fifty percent less sugar version of a

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Speaker 1: chocolate hazel nuts spread. I know you can definitely find

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Speaker 1: the nutspreads from Mavers that I've got one hundred percent nuts.

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Speaker 1: You can find them in most peanut butter's actually one

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Speaker 1: hundred percent nuts, so you're not having added sugar with that.

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Speaker 1: So I think the great thing about flavors is that

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Speaker 1: you can use very little of something to give it

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Speaker 1: a crunch or a taste or a texture without overdoing it.

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Speaker 1: I also think there's a great range of even crunchy

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Speaker 1: granolas that you could put on the top, even with

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Speaker 1: a little bit of honey or cinnamon, which is a

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Speaker 1: great way of getting those different flavors. And I'm with you.

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Speaker 1: I think it's a great novel way to encourage people

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Speaker 1: to eat a yummy breakfast. And you know, if sometimes

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Speaker 1: we just need a little bit of excitement in our life,

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Speaker 1: don't we, And if it comes from making your own

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Speaker 1: little tasty breakfast with maybe a little bit of sweet

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Speaker 1: biscuit that biscoth stuff people love, or you know, an

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Speaker 1: Oreo cookie in half an or something sprinkled on top,

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Speaker 1: it's part of a fun, healthy breakfast. So I actually

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Speaker 1: don't have a problem with it. I think it's really

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Speaker 1: quite fun and you know, keeps like life and food

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Speaker 1: a bit lighter. You know, so often we're spending time,

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Speaker 1: you know, criticizing the diet and we're not having enough

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Speaker 1: of this and have breakfast. So I think if this

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Speaker 1: means you have a feeling breakfast that takes you to

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Speaker 1: lunch time or something you're more inclined to enjoy through

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Speaker 1: the morning, or something you can make with the kids

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Speaker 1: is a bit of a fun thing. I think it's fantastic.

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Speaker 1: So I really enjoy these trends, and you know, I'm not,

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Speaker 1: it's not really my favorite profile, but I when I

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Speaker 1: was watching it was thinking, oh, even I wouldn't mind

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Speaker 1: doing that. So yeah, no, I think they're fantastic and

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Speaker 1: probably we can probably see some really creative versions of

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Speaker 1: it too, so I think have some fun with that.

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Speaker 1: Life's too serious. So I'm a big fan as well.

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Speaker 2: Absolutely, And I think honestly, when you compare it to

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Speaker 2: a bowl of like what some people would say the

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Speaker 2: kids like a huge sugary what are those things like

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Speaker 2: fruit loops or something, the amount of sugar in that

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Speaker 2: if you're also kids, something with a bit of good

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Speaker 2: quality Greek yoga, which is high protein, good amounts of calcium,

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Speaker 2: and a little bit of you, as you said, a

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Speaker 2: crushed up Oreo cookie with a little bit of fresh

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Speaker 2: raspberries or something like that, you're probably going to get

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Speaker 2: a much more nutritionally balanced breakfast as well. So we're

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Speaker 2: definitely we're all forward on the nutrition Couch. We love

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Speaker 2: a good TikTok trend, and this one is a good

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Speaker 2: one because it does have that balance of protein which

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Speaker 2: I think a lot of the food trends online are

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Speaker 2: really missing their very carbohydrate dens, which you know, we're

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Speaker 2: not saying is a bad thing, but they just don't

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Speaker 2: provide that fullness or satisfaction which really is important for

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Speaker 2: you know, a nourishing lifestyle long term. So we do

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Speaker 2: like this trend because it is based on you know,

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Speaker 2: some good quality, thicker Greek yogurt which is routinely higher

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Speaker 2: in protein as well, so it gets a big tick

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Speaker 2: from the Nutrition Couch, this one it does. Now moving

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Speaker 2: on to our client case study of the week, Susi.

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Speaker 2: We have had a lot of questions around cholesterol. So

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Speaker 2: this is a clinical area that we think a lot

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Speaker 2: of our listeners experience and also many of our clients

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Speaker 2: do as well as Susi. So it's not uncommon for

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Speaker 2: our clients to have maybe just slightly elevated cholesterol level.

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Speaker 2: So their GP or their doctor might say to then,

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Speaker 2: you know, I don't need to put your medication, but

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Speaker 2: your cholesterol is elevated or is trending upwards, so they

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Speaker 2: want us to start with some dietary changes first, because

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Speaker 2: of course, if we can, we want to try to

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Speaker 2: avoid medication. We want to do it with a diet

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Speaker 2: and a lifestyle approach. Now, there are some people, and

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Speaker 2: my hubby is one of them, who have more of

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Speaker 2: those genetic cholesterol high cholesterol levels, and no matter what

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Speaker 2: they do, no matter how much exercise, what the quality

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Speaker 2: of their diets like, their cholesterol doesn't come down, so

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Speaker 2: they will need medication to assist them. So that is

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Speaker 2: sort of a whole nother discussion in itself. This is

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Speaker 2: more for people who can make some dietary changes which

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Speaker 2: have a positive impact on their high cholesterol levels. But

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Speaker 2: cholesterol is something that a lot of Aussies struggle with.

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Speaker 2: So there's a report back in around twenty eighteen Susie

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Speaker 2: that said that just over six percent of Australian so

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Speaker 2: this is one and a half million people have high

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Speaker 2: cholesterol levels. So this number has actually fallen in the

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Speaker 2: past decades, so it used to be over seven percent,

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Speaker 2: so it is coming down to six percent. So I

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Speaker 2: think we're more conscious of it and we're more aware

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Speaker 2: of it, but it is something that both males and

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Speaker 2: females do sort of suffer from together. It's not something

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Speaker 2: that's more prominent in males and more prominent in females.

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Speaker 2: It seems to be sort of evenly distributed throughout both genders.

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Speaker 2: So I think that that is it's an issue that

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Speaker 2: you know, a lot of Aussie struggle. With six percent

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Speaker 2: or one and a half million people, it's a lot

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Speaker 2: of people. So we thought we'd give our listeners some

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Speaker 2: easy tips in terms of helping to lower their cholesterol

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Speaker 2: naturally through their diet. I know that a really good

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Speaker 2: resource online Susie is a Heart Foundation, So if anyone's

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Speaker 2: looking to do a little bit more research, the Heart

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Speaker 2: Foundation in Australia is a great evidence based platform that

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Speaker 2: will provide a lot of tips and tricks and resources

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Speaker 2: and recipes and that sort of thing. But I think

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Speaker 2: for the large bulk of it's it's not going low fat.

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Speaker 2: It's just swapping the type of fat that we're having. So,

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Speaker 2: like we talk about routinely in the podcast Susie, the

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Speaker 2: quality of the produce and the food that we're eating matters.

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Speaker 2: So using those what we call those good healthy unsaturated fats,

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Speaker 2: So using things like avocado, nut butter's tahini, extraversion, olive oil,

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Speaker 2: that sort of thing instead of our butter, a coconut oil,

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Speaker 2: our heavy cream. You know, if you're listening and you're

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Speaker 2: someone in America, I know that a lot of our

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Speaker 2: Americans love putting things like heavy cream into their coffees.

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Speaker 2: If you've got high cholesterol levels, you might want to

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Speaker 2: look at swopping that for something like just a normal milk,

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Speaker 2: or you know, they use a lot of half half

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Speaker 2: over there as well. So I think coffee is for

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Speaker 2: a lot of people, particularly if you're having one, two

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Speaker 2: three cups of coffee a day using half half, 're

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Speaker 2: using heavy cream in those coffees. Those things absolutely add

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Speaker 2: up and can have an impact on your cholesterol levels

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Speaker 2: as well. And I think my other biggest tip Susie

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Speaker 2: is really looking at the plant sterols because we know

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Speaker 2: that we've got some great research that shows that I

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Speaker 2: think it's about two to three grams a day of

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Speaker 2: plant sterols can naturally lower our cholesterol levels by is

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Speaker 2: it about five to ten percent? Like it makes a

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Speaker 2: clinical impact, doesn't it.

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Speaker 1: It's up to ten percent? Yeah, Yes, you're right, Yep.

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Speaker 1: Stereols are great. Everything you've said I completely agree with.

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Speaker 1: I think cholesterol is so tricky because I can't tell you,

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Speaker 1: Leanne how many people or clients I see who are

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Speaker 1: eating really well and they get really disappointed because they

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Speaker 1: feel like they're doing the wrong thing. And it's really

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Speaker 1: important to understand that the cholesterol we consume an animal

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Speaker 1: based food. So any kind of dairy or meat contains cholesterol,

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Speaker 1: but that doesn't increase blood cholesterol levels. It's a different

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Speaker 1: reaction body. It's based on what the liver's doing. It's

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Speaker 1: largely genetic. So it's very possible that you have on

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Speaker 1: paper a very perfect diet, yet you're still having slightly

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Speaker 1: elevated cholesterol levels. And as you describe that with some

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Speaker 1: people who need medication clinically, but for those who sit

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Speaker 1: say between you know, just over four up to five six,

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Speaker 1: you know, before you get too high, definitely you can

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Speaker 1: get a reduction with dietary changes. But it is a

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Speaker 1: pro inflammatory condition and as such, the principles of the

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Speaker 1: anti inflammatory Mediterranean diet hold true. And then it comes

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Speaker 1: down to fat balance. So the tips that I give

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Speaker 1: clients would be to really bump up those intake of

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Speaker 1: omega three fats. You know, you want two to three

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Speaker 1: serves minimum of oily fish per week. You want a

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Speaker 1: handful of nuts per day, and Ali and I tend

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Speaker 1: to our towards walnuts because of their very high plant

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Speaker 1: based a Mega three content. Definitely soluble fiber is implicated

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Speaker 1: in helping to actively reduce cholesterol, basically flushing it out.

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Speaker 1: So the best dietary sources of soluble fiber are our

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Speaker 1: oats and our legumes, so things like our bloody beans,

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Speaker 1: cannellini beans, kidney beans, and also our apples and our pears.

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Speaker 1: So you would want to have at least one highly

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Speaker 1: soluble fiber serve in your diet each day. And then

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Speaker 1: I guess the fourth step, as you've alluded to, is

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Speaker 1: plant sterols. So plant sterols are and naturally occurring substance

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Speaker 1: in plant foods, and when we concentrate them right up

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Speaker 1: to get two to three grams per day, they've been

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Speaker 1: shown to clinically reduce cholesterol levels by up to ten

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Speaker 1: percent because basically they're very similar in shape chemically to

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Speaker 1: cholesterol itself, and in the digestive system, they pop into

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Speaker 1: the spot of cholesterol and they get flushed out. So

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Speaker 1: that's a very proactive thing to do, particularly if you

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Speaker 1: are very keen to avoid medication. The key take home

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Speaker 1: message is that you need to consume them every day.

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Speaker 1: It's a different effect of the soluble fiber. So recently,

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Speaker 1: and this is in full transparency, I worked closely with

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Speaker 1: Carolyn Creswell like Carmon Cereal, because I had messaged her

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Speaker 1: and said, could you please put plant sterols and some

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Speaker 1: oats for me because I don't want to use a

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Speaker 1: flake type cereal with my clients, but I really would

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Speaker 1: like apply steril based cereal they can use every day.

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Speaker 1: So she's done that and that's a new product on

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Speaker 1: the market, so full transparency. I am involved in that.

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Speaker 1: But there's also a plant sterol milk, the heart active milk,

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Speaker 1: which I love because I think in the old days,

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Speaker 1: going back to the nineties, we had all these margarines

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Speaker 1: with plant sterols in it, all the cholesterol lowering margarines,

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Speaker 1: and I am fundamentally against adding in a process vegetable

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Speaker 1: oil for a benefit of cholesterol when we don't want

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Speaker 1: to be consuming any more vegetable oil in the diet.

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Speaker 1: So if I've got a cereal to work with as

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Speaker 1: well as a milk, it's then easy for me to

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Speaker 1: get those two three grams of sterols per day to

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Speaker 1: get that clinical effect. So it's certainly worth a try

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Speaker 1: for people who, as I said on paper, eating really

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Speaker 1: well and reducing their intake of processed foods, because I

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Speaker 1: think that's the other missing link, isn't it, Because it's

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Speaker 1: not just enough to put the good stuff in. You've

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Speaker 1: got to keep that processed food to a minimum, and

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Speaker 1: that means really cutting back on the uber eats and

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Speaker 1: the takeaway and eating out and fast food and fried

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Speaker 1: food which will inevitably be fried in pretty poor quality

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Speaker 1: oil when we're buying food away from the home. So indeed,

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Speaker 1: if you're one of those people who does eat really

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Speaker 1: well and straighted that it still remains a little bit high,

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Speaker 1: it really is worth trying to proactively add those two

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Speaker 1: grams of plant stererels every day, whether it's via the

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Speaker 1: milk or or via a good cholesterol lowering cereal like

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Speaker 1: the Carmen's oats, to see if you can get that

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Speaker 1: up to ten percent, which is clinically significant.

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Speaker 2: And David actually enjoys his week bik. So speaking of

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Speaker 2: Wi Twix trends online, there is a cholesterol lowering Weebix

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Speaker 2: option as well, so he really likes that he just

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Speaker 2: has that with just his normal skin milk because two

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Speaker 2: I think of those week biks gives you that clinical

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Speaker 2: effect of the two to three grams of plant sterols.

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Speaker 2: And it's funny that you mentioned the margarines and the butters,

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Speaker 2: because it must have been probably, of course to ten

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Speaker 2: years ago, when I was going through a uniforse learning

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Speaker 2: about plant sterols and cholesterols. Mum used to buy the

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Speaker 2: I think there's too on the market. One's floor proactive,

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Speaker 2: and I think the other one's logical, isn't it. And

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Speaker 2: she used to buy that for my dad.

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Speaker 1: Used to be I don't think it's on the market

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Speaker 1: anymore logical. I think I haven't seen it for ages.

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Speaker 1: I think it's still I think it's only proactive now,

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Speaker 1: but it used to be logical.

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Speaker 2: You're right, yeah, okay, yeah, yeah. She used to buy that,

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Speaker 2: and then she'd be like, you know, just use the

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Speaker 2: tinest bread. It's butter. It has calories, like Mom's very healthy,

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Speaker 2: so she used to be very conscious of that. And

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Speaker 2: then I remember saying to Mom, look, you're honestly wasting

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Speaker 2: your money because unless dad's going to get I think

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Speaker 2: it was a full tablespoon or even more of that

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Speaker 2: to see two tablespoons every single day when I'm like,

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Speaker 2: that's actually quite a lot of calories. And he doesn't

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Speaker 2: eat that much bread and toast and that sort of thing,

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Speaker 2: Like he's a big cereal guy for breakfast, so he

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Speaker 2: wasn't using any breakfast, Like who's going to put two

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Speaker 2: tablespoons on their sandwich at lunchtime? And I said to Mom,

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Speaker 2: you're honestly just wasting your money because if you can't

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Speaker 2: have their a quiet amount, he's not going to get

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Speaker 2: the clinical dose, which isn't going to give him the

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Speaker 2: clinical effect of actually lowering his cholesterol. So Mum's stop

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Speaker 2: buying that. So just listeners, beware, if you're not getting

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Speaker 2: in that two to three grams, it's not going to

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Speaker 2: have an effect. It's not like you can just have

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Speaker 2: a little bit in hope that it does a little something.

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Speaker 2: It's absolutely not. The research shows that we need that

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Speaker 2: two to three gram So I really do feel like

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Speaker 2: the wheat bis is a great one. Oats themselves just

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Speaker 2: like the Plaine you know, home brand roldots to contain

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Speaker 2: naturally occurring bait glucen, which helps to have an effect

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Speaker 2: on your cholesterol as well. And as Susie mentioned, sober

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Speaker 2: fiber is great, but any type of fiber really, so

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Speaker 2: whole grains, legumes, high fiber bread. The fiber actually helps

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Speaker 2: su bind the cholesterol and sort of like strip it

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Speaker 2: out by bloodstream as well. So the more plant based

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Speaker 2: options you have, the higher you know, the more vegetarian

429
00:18:04,720 --> 00:18:07,200
Speaker 2: based meals, of course, good quality stuff matters. The more

430
00:18:07,240 --> 00:18:10,199
Speaker 2: Mediterranean style your diet is, the more fiber you have,

431
00:18:10,359 --> 00:18:12,520
Speaker 2: the better your cholesterol levels are going to be as well.

432
00:18:12,600 --> 00:18:14,640
Speaker 2: So as Zusi said, it is sort of that genetic

433
00:18:14,640 --> 00:18:16,520
Speaker 2: component for a lot of people. But there are definitely

434
00:18:16,560 --> 00:18:18,080
Speaker 2: a lot of things that we can try from a

435
00:18:18,240 --> 00:18:21,199
Speaker 2: nutrition based perspective, and nuts and seeds and legumes and

436
00:18:21,280 --> 00:18:23,840
Speaker 2: vegetables and salads and fruit are probably the things that

437
00:18:23,840 --> 00:18:27,080
Speaker 2: we absolutely want to aim towards. And just mentioning fish

438
00:18:27,119 --> 00:18:29,240
Speaker 2: as well. Two to three grams or so two to

439
00:18:29,280 --> 00:18:31,680
Speaker 2: three serves of fish a week is really ideal if

440
00:18:31,680 --> 00:18:33,760
Speaker 2: you're not somebody that likes fish, if you have an allergy,

441
00:18:33,800 --> 00:18:36,760
Speaker 2: if you're plant based, that's absolutely okay. We probably want

442
00:18:36,800 --> 00:18:38,720
Speaker 2: to look at fortifications, So this is probably one of

443
00:18:38,760 --> 00:18:40,879
Speaker 2: the areas I'd be more than happy to suggest to

444
00:18:40,880 --> 00:18:43,280
Speaker 2: supplement to some of my clients because we do have

445
00:18:43,359 --> 00:18:46,400
Speaker 2: that research that really does show how important the amigasrees

446
00:18:46,400 --> 00:18:48,080
Speaker 2: are every week. And if you're someone that doesn't eat

447
00:18:48,080 --> 00:18:50,040
Speaker 2: fish or salmon, or you don't like it, or you're

448
00:18:50,040 --> 00:18:52,560
Speaker 2: allergic or something, I do really think there's a cause

449
00:18:52,600 --> 00:18:55,120
Speaker 2: for supplementing in our diet, particularly if we're not doing

450
00:18:55,160 --> 00:18:57,439
Speaker 2: things like walnut or we're not able to you know,

451
00:18:57,480 --> 00:18:59,639
Speaker 2: have fluxied oil or anything like that. So I do

452
00:18:59,640 --> 00:19:02,800
Speaker 2: think that a discussion with your doctor around a supplement

453
00:19:03,119 --> 00:19:04,920
Speaker 2: may be beneficial for a lot of people as well.

454
00:19:05,000 --> 00:19:07,960
Speaker 1: And just a couple of other points on cholesterol it

455
00:19:08,119 --> 00:19:10,520
Speaker 1: First of all, it's a myth that foods that contain

456
00:19:10,600 --> 00:19:14,240
Speaker 1: cholesterol will increase blood cholesterol, so that recommendation to avoid

457
00:19:14,320 --> 00:19:18,560
Speaker 1: eggs is ill founded. So it's generally suggested an egg

458
00:19:18,560 --> 00:19:20,359
Speaker 1: a day or seven a week for people with high

459
00:19:20,440 --> 00:19:23,600
Speaker 1: blood cholesterol's note issue. And on top of that, prawns

460
00:19:23,800 --> 00:19:26,680
Speaker 1: and shellfish, even though they contain dietary cholesterol because their

461
00:19:26,680 --> 00:19:29,879
Speaker 1: overall saturated fat is very very low, again, there's no

462
00:19:29,960 --> 00:19:32,120
Speaker 1: cause for concern. As I said, doesn't work that way

463
00:19:32,160 --> 00:19:34,639
Speaker 1: that when we consume it automatically makes it in the blood.

464
00:19:35,080 --> 00:19:38,000
Speaker 1: So that's the first thing. And there was one other

465
00:19:38,040 --> 00:19:40,639
Speaker 1: point that I have purely just forgotten.

466
00:19:41,600 --> 00:19:43,480
Speaker 2: I think the last one is probably just processed meat,

467
00:19:43,560 --> 00:19:45,720
Speaker 2: so they're just not great for our health. So things

468
00:19:45,760 --> 00:19:48,840
Speaker 2: like ham and bacon, salami and kabana, there is really

469
00:19:48,840 --> 00:19:50,960
Speaker 2: really strong quality research. I think we should do a

470
00:19:50,960 --> 00:19:53,159
Speaker 2: whole other segment on this, SUSI about the links to

471
00:19:54,119 --> 00:19:56,000
Speaker 2: prostate cancer and that sort of thing. But definitely just

472
00:19:56,080 --> 00:19:59,119
Speaker 2: limiting and avoiding, you know, too much process foods in general,

473
00:19:59,280 --> 00:20:02,600
Speaker 2: just for or healthy lifestyles, but also for cholesterol as well.

474
00:20:02,640 --> 00:20:06,080
Speaker 1: I think, how I remember now, I remember vegetarian diets

475
00:20:06,080 --> 00:20:09,320
Speaker 1: are associated with lower blood lesterol levels. It's true. So

476
00:20:09,359 --> 00:20:10,680
Speaker 1: there's strong evidence around that.

477
00:20:10,760 --> 00:20:12,000
Speaker 2: Good quality vegetarian die.

478
00:20:12,040 --> 00:20:14,240
Speaker 1: Good quality vegetarian diets with the higher plant food and

479
00:20:14,280 --> 00:20:18,000
Speaker 1: lower and in saturated fat from animal sources are at

480
00:20:18,359 --> 00:20:22,479
Speaker 1: a population health basis implicated in lower bloodcholesterol levels. So

481
00:20:22,640 --> 00:20:24,320
Speaker 1: that's that is scientifically true.

482
00:20:24,520 --> 00:20:26,840
Speaker 2: And even adopting a principle like meatless Monday or something

483
00:20:26,840 --> 00:20:29,920
Speaker 2: where you just aim to just wanted two vegetarian based

484
00:20:29,920 --> 00:20:31,919
Speaker 2: meals a week, anything is better than nothing. Put it

485
00:20:31,920 --> 00:20:34,199
Speaker 2: that way. If you can't see yourself completely giving up

486
00:20:34,200 --> 00:20:36,600
Speaker 2: me to animal products, that is absolutely okay, but just

487
00:20:36,640 --> 00:20:38,320
Speaker 2: trying to do the best you can. Each week, have

488
00:20:38,359 --> 00:20:41,040
Speaker 2: a meal or two with a family that is plant based, explore,

489
00:20:41,080 --> 00:20:43,679
Speaker 2: you know, adding some legrooms into your spaghetti bollonnais. All

490
00:20:43,720 --> 00:20:45,920
Speaker 2: of those things add up and are beneficial long term.

491
00:20:45,960 --> 00:20:48,160
Speaker 1: I think the thing with vegetarian meals is just having

492
00:20:48,200 --> 00:20:50,080
Speaker 1: the default that makes it easier. So a couple of

493
00:20:50,119 --> 00:20:52,440
Speaker 1: products or meals that I love is the weekly kind

494
00:20:52,440 --> 00:20:54,840
Speaker 1: of bean dish. So whether it's a nacho's or a

495
00:20:54,880 --> 00:20:57,120
Speaker 1: burrito that has the kidney beans is a great way.

496
00:20:57,359 --> 00:20:59,520
Speaker 1: I think a suit coming into winter with the canellini

497
00:20:59,600 --> 00:21:03,199
Speaker 1: beans delicious if you're not overly confident around legumes. And

498
00:21:03,200 --> 00:21:05,760
Speaker 1: then even something just like a vegetarian pizza with loads

499
00:21:05,760 --> 00:21:08,600
Speaker 1: of veggies and a bit of white cheese on one

500
00:21:08,640 --> 00:21:11,960
Speaker 1: of those good sort of high quality whole meal Lebertese

501
00:21:11,960 --> 00:21:14,359
Speaker 1: breads or even the high protein pizza bases. Because I

502
00:21:14,359 --> 00:21:16,840
Speaker 1: think what people struggle with is what vegetarian meal should

503
00:21:16,840 --> 00:21:18,800
Speaker 1: I have? And as long as we make it tasty

504
00:21:18,800 --> 00:21:20,760
Speaker 1: and delicious. So there's some of the GotY ones that

505
00:21:20,800 --> 00:21:22,840
Speaker 1: I suggest with my own clients that make it very

506
00:21:22,880 --> 00:21:25,040
Speaker 1: easy to swap out some of the meat without feeling

507
00:21:25,080 --> 00:21:28,240
Speaker 1: like you're being deprived or restricted. Definitely all right ly

508
00:21:28,320 --> 00:21:30,040
Speaker 1: and well. For our final segment of the show, an

509
00:21:30,040 --> 00:21:32,240
Speaker 1: nothing thing that's pertinent at this time of year as

510
00:21:32,320 --> 00:21:35,199
Speaker 1: we move into the shorter days unless sunlight. We know

511
00:21:35,280 --> 00:21:37,679
Speaker 1: that a significant number of strains do have low vitamin

512
00:21:37,760 --> 00:21:40,560
Speaker 1: D which can be implicated in low mood. Is the

513
00:21:40,640 --> 00:21:44,800
Speaker 1: impact of low mood, whether it's anxiety, clinical depression, and

514
00:21:44,840 --> 00:21:48,200
Speaker 1: the use of antidepressants and then a general increase in weight.

515
00:21:48,640 --> 00:21:51,960
Speaker 1: So I think, first of all, there's a significant proportion

516
00:21:52,040 --> 00:21:54,840
Speaker 1: of the population who do battle low mood, and there

517
00:21:54,880 --> 00:21:57,520
Speaker 1: is also strong and growing evidence to show that proactive

518
00:21:57,560 --> 00:22:01,080
Speaker 1: dietary approaches like an anti inflammatory training and style diet

519
00:22:01,280 --> 00:22:05,880
Speaker 1: is a clinical prescription to help reduce the symptoms of depression.

520
00:22:06,440 --> 00:22:09,919
Speaker 1: We also know that regular physical activity is similar in

521
00:22:09,960 --> 00:22:13,800
Speaker 1: effect to a light antidepressant. So if you go in

522
00:22:14,160 --> 00:22:19,600
Speaker 1: trying to self manage or lifestyle variables to help support

523
00:22:19,640 --> 00:22:22,320
Speaker 1: you when you're going through challenging periods or have been

524
00:22:22,359 --> 00:22:25,560
Speaker 1: a long term sufferer of low mood, it actually is

525
00:22:25,680 --> 00:22:28,400
Speaker 1: a medical prescription to make an effort with your diet

526
00:22:28,440 --> 00:22:30,600
Speaker 1: and include your extra virgin olive oil and your oily

527
00:22:30,680 --> 00:22:33,840
Speaker 1: fish and all those things that we know are clinically

528
00:22:33,840 --> 00:22:37,480
Speaker 1: indicated to help reduce signs and symptoms of depression, as

529
00:22:37,560 --> 00:22:40,080
Speaker 1: is a regular exercise prescription. You know, these are all

530
00:22:40,119 --> 00:22:43,080
Speaker 1: important things, but I thought it was worth discussing a

531
00:22:43,119 --> 00:22:45,720
Speaker 1: few of the different ways I would view this, because

532
00:22:45,720 --> 00:22:48,520
Speaker 1: I think, on one hand, there are certainly some medication

533
00:22:48,640 --> 00:22:54,600
Speaker 1: prescriptions that can increase appetite or even metabolically cause an

534
00:22:54,680 --> 00:22:58,760
Speaker 1: increased likeliness of weight gain, So that's one reaction, but

535
00:22:59,000 --> 00:23:01,359
Speaker 1: more just as in and I would argue, is that

536
00:23:01,400 --> 00:23:04,240
Speaker 1: if you're feeling low energy, low mood, you're often less

537
00:23:04,320 --> 00:23:07,800
Speaker 1: likely to move and also less likely to prepare food

538
00:23:07,920 --> 00:23:10,639
Speaker 1: and perhaps order in so the diet naturally takes a shift.

539
00:23:10,680 --> 00:23:14,800
Speaker 1: So I think that if you are frustrated with weight

540
00:23:14,840 --> 00:23:18,240
Speaker 1: gain or an inability to lose weight, and the perception

541
00:23:18,400 --> 00:23:21,640
Speaker 1: is it's because of your mood or your medication, it's

542
00:23:21,720 --> 00:23:25,159
Speaker 1: really really important to have a self assessment to see

543
00:23:25,200 --> 00:23:28,800
Speaker 1: if that holds true, because I think it's safe to

544
00:23:28,800 --> 00:23:31,600
Speaker 1: say that when we're not feeling amazing, when we're feeling lethargic, tired,

545
00:23:31,640 --> 00:23:34,800
Speaker 1: perhaps not sleeping well, we often don't have the motivation

546
00:23:35,040 --> 00:23:37,159
Speaker 1: to self care. You know, it's harder to get up

547
00:23:37,160 --> 00:23:38,640
Speaker 1: in the morning early and go for a walk, It's

548
00:23:38,640 --> 00:23:41,359
Speaker 1: harder to drag ourselves to the gym, it's perhaps harder

549
00:23:41,400 --> 00:23:44,119
Speaker 1: to put the energy into preparing a healthy meal. So

550
00:23:44,200 --> 00:23:47,719
Speaker 1: that is very different to a pure medication effect of

551
00:23:47,760 --> 00:23:51,160
Speaker 1: weight gain, and in generally, and you know, when we're

552
00:23:51,200 --> 00:23:54,280
Speaker 1: dealing with really strong antipsychotic medication, yes they're implicated in

553
00:23:54,320 --> 00:23:58,119
Speaker 1: blood glucose regulation and increases an appetite. But in general,

554
00:23:58,200 --> 00:24:00,919
Speaker 1: the range of antidepressants that people would generally present with,

555
00:24:01,119 --> 00:24:03,880
Speaker 1: very rarely are they implicated in significant weight gain. More

556
00:24:04,119 --> 00:24:07,919
Speaker 1: likely it is that it's the lifestyle variables being impacted.

557
00:24:08,240 --> 00:24:10,399
Speaker 1: And so a very simple shift, or not simple, but

558
00:24:10,440 --> 00:24:15,199
Speaker 1: a shift in mindset and belief is that there is

559
00:24:15,280 --> 00:24:19,120
Speaker 1: absolutely no reason why lifestyle variables, including diet and exercises,

560
00:24:19,160 --> 00:24:22,119
Speaker 1: individual variables need to be considered as part of the

561
00:24:22,119 --> 00:24:24,439
Speaker 1: long term management plan, because we have so much growing

562
00:24:24,440 --> 00:24:28,480
Speaker 1: evidence to show they are an active prescription against low mood.

563
00:24:29,280 --> 00:24:31,879
Speaker 1: So I think that's a really good starting point. If

564
00:24:31,920 --> 00:24:34,840
Speaker 1: you know that you struggle, it's are you prioritizing getting

565
00:24:34,840 --> 00:24:36,520
Speaker 1: out for at least a walk every day. Have you

566
00:24:36,560 --> 00:24:38,879
Speaker 1: tried going and doing some high intensity exercise at a

567
00:24:38,920 --> 00:24:40,800
Speaker 1: gym and just seeing if it makes you feel better?

568
00:24:41,320 --> 00:24:44,119
Speaker 1: Are you preparing meals and are you making sure that

569
00:24:44,160 --> 00:24:47,200
Speaker 1: your meals have got brightly colored fresh fruits and vegetables

570
00:24:47,200 --> 00:24:49,080
Speaker 1: every day? You're having a serve of nuts a day,

571
00:24:49,080 --> 00:24:51,199
Speaker 1: You're having oily fish three times a week, and I

572
00:24:51,240 --> 00:24:53,280
Speaker 1: guarantee you land in more cases than not, most people

573
00:24:53,280 --> 00:24:55,800
Speaker 1: aren't getting anything. And I'll give you an example. I

574
00:24:55,840 --> 00:25:01,080
Speaker 1: recently had dinner with a colleague and he is a

575
00:25:03,680 --> 00:25:05,760
Speaker 1: middle aged I'm trying to think of a kid waits

576
00:25:05,840 --> 00:25:09,600
Speaker 1: had a middle aged guy working professionally, and he is

577
00:25:09,960 --> 00:25:12,439
Speaker 1: very very committed to his diet. So he will generally

578
00:25:12,440 --> 00:25:14,920
Speaker 1: fast for very very long periods of time. He's very lean,

579
00:25:14,960 --> 00:25:17,640
Speaker 1: he gets into the gym regularly. But when I asked

580
00:25:17,720 --> 00:25:19,840
Speaker 1: him what he had been eating, because to me, he

581
00:25:19,920 --> 00:25:22,760
Speaker 1: appeared low mood, he wasn't didn't have a spark, he

582
00:25:22,840 --> 00:25:25,720
Speaker 1: seemed low energy. It wasn't how I really remembered him.

583
00:25:26,600 --> 00:25:28,399
Speaker 1: And when I was I said to him, what do

584
00:25:28,440 --> 00:25:30,879
Speaker 1: you I asked what? Because I'm just nosy. I like

585
00:25:30,920 --> 00:25:32,800
Speaker 1: to know what people eat. As dieticians often do. And

586
00:25:32,800 --> 00:25:34,879
Speaker 1: I was asking about his routine when he travels, and

587
00:25:34,920 --> 00:25:37,240
Speaker 1: he basically just had black coffee through them. He was

588
00:25:37,280 --> 00:25:39,160
Speaker 1: up at four or five in the morning to travel

589
00:25:39,200 --> 00:25:41,439
Speaker 1: into state. He had black coffee right through the morning.

590
00:25:41,920 --> 00:25:44,480
Speaker 1: Then he may grab some eggs and some veggies, no

591
00:25:44,680 --> 00:25:48,560
Speaker 1: carbohydrate though, no toast through the morning. Then he literally

592
00:25:48,600 --> 00:25:50,919
Speaker 1: wouldn't eat all day, and then he would go and

593
00:25:50,960 --> 00:25:52,800
Speaker 1: have a meal out at night, so inevitably it would

594
00:25:52,840 --> 00:25:54,680
Speaker 1: be a restaurant meal where he would have steak and

595
00:25:54,720 --> 00:25:58,800
Speaker 1: probably some sides and some alcohol. And even though he's

596
00:25:58,840 --> 00:26:01,840
Speaker 1: maintaining a lean body fat level. You know what went

597
00:26:01,880 --> 00:26:05,399
Speaker 1: through my mind that clinically he was not meeting his

598
00:26:05,560 --> 00:26:10,159
Speaker 1: nutrient requirements for a number of key micronutrients. And I

599
00:26:10,280 --> 00:26:12,879
Speaker 1: just followed on thinking about the impact on his gut health,

600
00:26:13,119 --> 00:26:16,560
Speaker 1: which we know is implicated in mood state and mood regulation,

601
00:26:17,680 --> 00:26:21,280
Speaker 1: his hormone production, because his fat intake of the essential

602
00:26:21,320 --> 00:26:24,639
Speaker 1: fats was very low. And I thought, even though he

603
00:26:24,760 --> 00:26:28,679
Speaker 1: is really educated, really smart, works at a really high level,

604
00:26:28,840 --> 00:26:32,879
Speaker 1: is lean and fit, his nutritional intake is grossly inadequate

605
00:26:32,880 --> 00:26:34,959
Speaker 1: for his needs. And when I said it to him,

606
00:26:35,000 --> 00:26:37,600
Speaker 1: he was horrified because he's a high achiever and high

607
00:26:37,600 --> 00:26:40,720
Speaker 1: functioning and he couldn't believe that he because he's been fasting,

608
00:26:40,760 --> 00:26:43,000
Speaker 1: because he's been told fasting is the key to longevity

609
00:26:43,000 --> 00:26:45,159
Speaker 1: and health. But let's not forget when you start to

610
00:26:45,160 --> 00:26:47,200
Speaker 1: skip meals and cut out food groups like hold grand

611
00:26:47,200 --> 00:26:50,560
Speaker 1: carbohydrates for the goal of being leaner, you're not getting

612
00:26:50,560 --> 00:26:52,320
Speaker 1: all your micro nutrients. You know, he would be getting

613
00:26:52,320 --> 00:26:54,199
Speaker 1: in adequate dietary fire, but he would be getting an

614
00:26:54,240 --> 00:26:56,720
Speaker 1: adequate magnesium, he would be getting an adequate selenium, he

615
00:26:56,720 --> 00:26:59,639
Speaker 1: would be getting inadequate good fats, all things involved in

616
00:26:59,680 --> 00:27:03,199
Speaker 1: hormone production, gut health, and probably is mood. So you know,

617
00:27:03,240 --> 00:27:05,840
Speaker 1: I think it's also worth having a look that just

618
00:27:05,880 --> 00:27:08,879
Speaker 1: because you are eating well doesn't mean you're getting the

619
00:27:08,960 --> 00:27:12,119
Speaker 1: nutrients required, because over time, mood does take a beating

620
00:27:12,160 --> 00:27:15,560
Speaker 1: when it's been chronically deprived of key micronutrients that are

621
00:27:15,680 --> 00:27:19,600
Speaker 1: essential for hormone production and the feel good hormones like serotonin.

622
00:27:19,760 --> 00:27:21,960
Speaker 1: So you know, it is worth particularly that is a

623
00:27:22,080 --> 00:27:25,679
Speaker 1: very specific group of executives who do tend to not

624
00:27:25,680 --> 00:27:28,600
Speaker 1: eat much in the day, but inevitably I would say

625
00:27:28,600 --> 00:27:30,080
Speaker 1: that you know, some of us, we could really have

626
00:27:30,119 --> 00:27:32,200
Speaker 1: a look at our baseline nutrition and do some work

627
00:27:32,240 --> 00:27:34,760
Speaker 1: and make sure we are ticking the boxes, because that's

628
00:27:34,800 --> 00:27:36,879
Speaker 1: what you know, when we're not feeling amazing and a

629
00:27:36,880 --> 00:27:39,640
Speaker 1: bit low energy, you know absolutely that can be linked

630
00:27:39,680 --> 00:27:41,560
Speaker 1: to our dietary intake on a daily basis.

631
00:27:41,840 --> 00:27:43,920
Speaker 2: Definitely, it's a really good point. Just because you might

632
00:27:43,960 --> 00:27:47,240
Speaker 2: appear lean doesn't necessarily mean that you're healthy. And I'm

633
00:27:47,280 --> 00:27:49,320
Speaker 2: obsessed with the real estate shows at the moment. Susie

634
00:27:49,320 --> 00:27:51,280
Speaker 2: and selling sunsets is one of them where the women

635
00:27:51,320 --> 00:27:56,200
Speaker 2: are incredibly, almost potentially at an unhealthy level of leanness.

636
00:27:56,359 --> 00:27:58,040
Speaker 2: And the only things you ever see them either they

637
00:27:58,040 --> 00:27:59,560
Speaker 2: go out and they order a bowl of chips and

638
00:27:59,600 --> 00:28:01,679
Speaker 2: some wine, and you just think, how you're able to

639
00:28:01,680 --> 00:28:03,560
Speaker 2: maintain that level of leanness. But do you only ever

640
00:28:03,600 --> 00:28:05,440
Speaker 2: see them eating sort of like one meal a day.

641
00:28:05,560 --> 00:28:07,439
Speaker 2: They don't ever have breakfast. It doesn't appear that they

642
00:28:07,440 --> 00:28:10,040
Speaker 2: have breakfast, it doesn't appear that they have lunch. So again,

643
00:28:10,080 --> 00:28:12,800
Speaker 2: their nutrient requirements would be severely inadequate. And I think

644
00:28:12,800 --> 00:28:15,639
Speaker 2: they're just maintaining that level of leanness because they're on

645
00:28:15,680 --> 00:28:17,040
Speaker 2: their feet all day. They tend to do a lot

646
00:28:17,080 --> 00:28:19,479
Speaker 2: of exercise. They're always off to some sort of exercise class,

647
00:28:19,520 --> 00:28:21,480
Speaker 2: and it appears that they only really eat once a day,

648
00:28:21,520 --> 00:28:24,919
Speaker 2: which yeah, sure into in fasting hashtags, so fabulous for you.

649
00:28:25,080 --> 00:28:28,560
Speaker 2: But as you mentioned, their nutrient requirements are probably significantly lacking.

650
00:28:28,680 --> 00:28:31,080
Speaker 2: So this is a real area. I'm very passionate about it,

651
00:28:31,080 --> 00:28:33,600
Speaker 2: and we actually are getting a lot more research in

652
00:28:33,640 --> 00:28:35,960
Speaker 2: the gut house space, but also in terms of the

653
00:28:36,840 --> 00:28:39,800
Speaker 2: you know, the link between depression and mood. So if

654
00:28:39,800 --> 00:28:41,800
Speaker 2: you are someone that struggles with your mood or you're

655
00:28:41,880 --> 00:28:44,600
Speaker 2: on antidepressants or something like that, I would really encourage

656
00:28:44,640 --> 00:28:46,600
Speaker 2: you to go and look up the Smiles trial. So

657
00:28:46,640 --> 00:28:49,160
Speaker 2: it came out of the it came out of Melbourne.

658
00:28:49,160 --> 00:28:50,760
Speaker 2: It's in austrain based study. It was one of the

659
00:28:50,800 --> 00:28:54,320
Speaker 2: first in the world to show that a Mediterranean style

660
00:28:54,480 --> 00:28:58,240
Speaker 2: diet has a clinical impact on your mood. Basically, so

661
00:28:58,600 --> 00:29:01,480
Speaker 2: none of the participants in the studies stopped their antidepressants.

662
00:29:01,520 --> 00:29:04,120
Speaker 2: That's very very important. We're not here saying stop your

663
00:29:04,160 --> 00:29:07,600
Speaker 2: medication and eat better. Absolutely not, but the medication that

664
00:29:07,600 --> 00:29:10,640
Speaker 2: they were taking in line with a good quality Mediterranean

665
00:29:10,680 --> 00:29:14,000
Speaker 2: style diet made a clinical impact on their mood. Put

666
00:29:14,040 --> 00:29:15,680
Speaker 2: it that way, and there has been some really good

667
00:29:15,720 --> 00:29:18,440
Speaker 2: research as well, Susie. But it's a difficult one that

668
00:29:18,520 --> 00:29:23,600
Speaker 2: the weight gain and the sort of low mood area,

669
00:29:23,680 --> 00:29:26,200
Speaker 2: because there are a lot of studies and a research

670
00:29:26,280 --> 00:29:29,040
Speaker 2: that does say that as from the medication, So some

671
00:29:29,120 --> 00:29:32,360
Speaker 2: medications can cause some clinical weight gain. It's also easier

672
00:29:32,400 --> 00:29:34,560
Speaker 2: to gain weight if you have a loan mood, and

673
00:29:34,600 --> 00:29:36,800
Speaker 2: it's also harder to lose weight if you have a

674
00:29:36,840 --> 00:29:39,080
Speaker 2: low mood. So you've got a few areas that are

675
00:29:39,080 --> 00:29:42,560
Speaker 2: sort of compounding together to make it very difficult. And Susie,

676
00:29:42,560 --> 00:29:45,400
Speaker 2: you and I both had people dming was and Instagram.

677
00:29:45,600 --> 00:29:47,600
Speaker 2: Can you help me out put on twenty kilos in

678
00:29:47,640 --> 00:29:50,360
Speaker 2: the last year because I started antidepressants, So can you

679
00:29:50,360 --> 00:29:52,480
Speaker 2: help me up gain fifteen kilos in the last three

680
00:29:52,600 --> 00:29:55,720
Speaker 2: or four months? Like significant amounts of body weight due

681
00:29:55,720 --> 00:29:57,800
Speaker 2: to low mood. And as I mentioned, it's a compounding

682
00:29:57,840 --> 00:30:00,040
Speaker 2: of the factors. So when we look at the research, Susie,

683
00:30:00,440 --> 00:30:03,840
Speaker 2: there was some research around twenty seventeen twenty eighteen. They

684
00:30:03,880 --> 00:30:07,239
Speaker 2: looked at twenty seven different studies that followed patients who

685
00:30:07,280 --> 00:30:11,000
Speaker 2: were taking antidepressant and or antipsychotic medications, and the bulk

686
00:30:11,080 --> 00:30:14,160
Speaker 2: of those studies showed that those people taking those medications

687
00:30:14,200 --> 00:30:16,840
Speaker 2: had an increase in their body mass index by more

688
00:30:16,880 --> 00:30:19,560
Speaker 2: than seven percent. So you might think, oh, seven percent

689
00:30:19,640 --> 00:30:22,920
Speaker 2: sounds quite low, but anything over five percent increase in

690
00:30:22,960 --> 00:30:25,960
Speaker 2: body mass is actually a clinically significant number. So that

691
00:30:26,080 --> 00:30:29,400
Speaker 2: was a clinically significant increase in body weight just from

692
00:30:29,520 --> 00:30:33,280
Speaker 2: taking their prescribed antidepressance and antipsychotics. So you've got that

693
00:30:33,360 --> 00:30:36,320
Speaker 2: as the first factor. Then we compound that with if

694
00:30:36,360 --> 00:30:39,040
Speaker 2: you are clinically low in mood, it's easier to gain

695
00:30:39,080 --> 00:30:41,440
Speaker 2: weight because you have a change in your eating habits.

696
00:30:41,480 --> 00:30:43,120
Speaker 2: You might be spending all day in bed, or you

697
00:30:43,200 --> 00:30:45,360
Speaker 2: might be spending all day doing something that you're not

698
00:30:45,520 --> 00:30:48,200
Speaker 2: normally doing, forgetting to eat or eating far too much,

699
00:30:48,240 --> 00:30:50,560
Speaker 2: spending all day on the couch watching TV or in

700
00:30:50,600 --> 00:30:53,320
Speaker 2: front of the Netflix because you just don't have the

701
00:30:53,440 --> 00:30:56,400
Speaker 2: energy or the motivation to get up, and that's completely understandable.

702
00:30:56,480 --> 00:30:59,960
Speaker 2: There's also an inclusive inflammation which can increase the quarter,

703
00:31:00,240 --> 00:31:02,640
Speaker 2: which can make fat storage easier. We have a reduction

704
00:31:02,680 --> 00:31:05,040
Speaker 2: in physical activity levels for a lot of people because

705
00:31:05,160 --> 00:31:06,960
Speaker 2: they just find it really hard to get out of

706
00:31:07,000 --> 00:31:08,960
Speaker 2: better in the morning, and they really do find it

707
00:31:09,040 --> 00:31:13,520
Speaker 2: challenging to adhere to the lifestyle recommendations that they probably

708
00:31:13,560 --> 00:31:15,719
Speaker 2: know that they should be doing. But it's very, very

709
00:31:15,760 --> 00:31:18,040
Speaker 2: difficult if you're suffering from that low mood to actually

710
00:31:18,040 --> 00:31:21,200
Speaker 2: motivate yourself to do that. So it's definitely easier to

711
00:31:21,200 --> 00:31:23,560
Speaker 2: gain weight with low mood, and on the flip side

712
00:31:23,560 --> 00:31:25,640
Speaker 2: of that, it's harder to lose weight as well. You know,

713
00:31:25,800 --> 00:31:27,959
Speaker 2: don't you're not thinking as clearly. You know, you've got

714
00:31:27,960 --> 00:31:30,720
Speaker 2: a lot of fatigue. There's difficulty with planning things ahead

715
00:31:30,720 --> 00:31:33,600
Speaker 2: of time, planning your meals, doing your shopping, doing the cooking.

716
00:31:33,760 --> 00:31:36,280
Speaker 2: You're lacking in motivation. A lot of people feel that

717
00:31:36,400 --> 00:31:39,320
Speaker 2: sense of just you know, I'm so unworthy. I don't

718
00:31:39,360 --> 00:31:41,360
Speaker 2: deserve this, Why do I need to change? They feel

719
00:31:41,360 --> 00:31:44,040
Speaker 2: that sense of hopelessness, like, oh why me? What does

720
00:31:44,080 --> 00:31:46,480
Speaker 2: it even matter? What's the point? So there's a lot

721
00:31:46,480 --> 00:31:48,680
Speaker 2: of issues that are going into play here, Susie. So

722
00:31:48,880 --> 00:31:50,560
Speaker 2: we're not here saying that this is an easy thing.

723
00:31:50,600 --> 00:31:51,400
Speaker 1: It's as easy as.

724
00:31:51,320 --> 00:31:52,880
Speaker 2: Get out of bed and go and do some exercise

725
00:31:52,920 --> 00:31:56,240
Speaker 2: because you feel better. Absolutely not. We're acknowledging how hard

726
00:31:56,280 --> 00:31:58,640
Speaker 2: it is if you have a mood disorder with that

727
00:31:58,680 --> 00:32:01,160
Speaker 2: related weight gain. But we're hoping that some of the

728
00:32:01,160 --> 00:32:03,800
Speaker 2: tips that we can provide our listeners with today might

729
00:32:03,840 --> 00:32:05,600
Speaker 2: make a little bit an impact for you. So, as

730
00:32:05,640 --> 00:32:07,720
Speaker 2: USI mentioned, just trying to get in a little bit

731
00:32:07,720 --> 00:32:10,000
Speaker 2: of a walk what we like to call gentle exercise.

732
00:32:10,200 --> 00:32:12,040
Speaker 2: You don't have to go and book in for a

733
00:32:12,080 --> 00:32:13,840
Speaker 2: weight space session at the gym, you don't have to

734
00:32:13,840 --> 00:32:16,520
Speaker 2: do a hit class. Just try and do five minutes.

735
00:32:16,560 --> 00:32:17,960
Speaker 2: Try to get out the front door and go to

736
00:32:18,000 --> 00:32:19,600
Speaker 2: the end of the street and come back and see

737
00:32:19,600 --> 00:32:21,680
Speaker 2: if just being out on the fresh air and getting

738
00:32:21,680 --> 00:32:23,480
Speaker 2: a little bit of that blood flowing through your body,

739
00:32:23,560 --> 00:32:26,000
Speaker 2: just with the gentle walk makes a difference. Try and

740
00:32:26,040 --> 00:32:28,360
Speaker 2: have an accountability buddy. Do you have a friend. It

741
00:32:28,440 --> 00:32:30,400
Speaker 2: might be someone in person, it might be your neighbor,

742
00:32:30,400 --> 00:32:32,120
Speaker 2: it might be just a friend that you can call

743
00:32:32,320 --> 00:32:34,280
Speaker 2: while you go out and you do that little gentle

744
00:32:34,280 --> 00:32:37,000
Speaker 2: walk for yourself. Just to be that motivation and accountability

745
00:32:37,080 --> 00:32:39,600
Speaker 2: to get you outside each day. You need to find

746
00:32:39,640 --> 00:32:42,320
Speaker 2: some things that are actually enjoyable to you. So sure

747
00:32:42,360 --> 00:32:44,040
Speaker 2: it might be worth seeing a bit of TV and

748
00:32:44,120 --> 00:32:45,880
Speaker 2: might be doing a puzzle. It might be on some

749
00:32:45,920 --> 00:32:47,880
Speaker 2: sort of online chat for and you can find a

750
00:32:47,880 --> 00:32:52,680
Speaker 2: bit of support. Mindfulness is absolutely key with these mood disorders.

751
00:32:52,840 --> 00:32:56,720
Speaker 2: Working with a therapist absolutely, really, really essential as well.

752
00:32:56,880 --> 00:32:58,480
Speaker 2: If you can't get one in person, there are a

753
00:32:58,520 --> 00:33:01,080
Speaker 2: lot of therapists that work online as well, And I

754
00:33:01,120 --> 00:33:03,760
Speaker 2: really think Susie having a support group, so having people

755
00:33:03,800 --> 00:33:06,640
Speaker 2: who have their empathy and the understanding of what you're

756
00:33:06,640 --> 00:33:09,040
Speaker 2: going through. So maybe they're being through it themselves, maybe

757
00:33:09,080 --> 00:33:11,080
Speaker 2: they're going through it right now, or maybe they're just

758
00:33:11,120 --> 00:33:13,200
Speaker 2: a loved one that really wants to do anything they

759
00:33:13,200 --> 00:33:15,440
Speaker 2: can to sort of support you in that area. So

760
00:33:15,480 --> 00:33:18,320
Speaker 2: some sort of accountability buddy or a support person is

761
00:33:18,400 --> 00:33:22,000
Speaker 2: absolutely so important. So it's not just about losing the weight.

762
00:33:22,080 --> 00:33:23,920
Speaker 2: For a lot of you know, people that reach out

763
00:33:23,920 --> 00:33:26,720
Speaker 2: to Susie, it's about just stalling that weight gain, So

764
00:33:26,840 --> 00:33:28,560
Speaker 2: just stopping it from going up and up and up

765
00:33:28,600 --> 00:33:30,760
Speaker 2: and up, because I think that's the biggest thing. Every time,

766
00:33:30,840 --> 00:33:33,560
Speaker 2: you know, people might messages and say, you know, I

767
00:33:33,600 --> 00:33:35,920
Speaker 2: put on fifteen kilos and my weight's still going up.

768
00:33:35,920 --> 00:33:37,800
Speaker 2: What do I do? So I think the first thing

769
00:33:37,880 --> 00:33:40,640
Speaker 2: is just to try and maintain where you're at without

770
00:33:40,640 --> 00:33:43,360
Speaker 2: the additional pressure of trying to actually lose it all.

771
00:33:43,520 --> 00:33:45,920
Speaker 2: I think the gentle approach is here of what's really

772
00:33:45,920 --> 00:33:48,480
Speaker 2: going to help long term, because that feeling of overwhelm

773
00:33:48,480 --> 00:33:50,600
Speaker 2: when you kind of just go, oh, my goodness, where

774
00:33:50,600 --> 00:33:53,160
Speaker 2: do I even start. I put on twenty kilos in

775
00:33:53,200 --> 00:33:55,120
Speaker 2: six months? How the heck do I get this off?

776
00:33:55,400 --> 00:33:58,120
Speaker 2: Let's just learn to maintain for now and to do

777
00:33:58,160 --> 00:34:00,760
Speaker 2: the sorts of behaviors that make you feel good. If

778
00:34:00,800 --> 00:34:03,200
Speaker 2: you know, going and doing the grocery shopping causes you

779
00:34:03,240 --> 00:34:05,160
Speaker 2: so much stress and anxiety that you then spend the

780
00:34:05,160 --> 00:34:07,520
Speaker 2: next three days in bed, that's not a great strategy

781
00:34:07,560 --> 00:34:09,480
Speaker 2: for you. So it's really trying to pick and choose

782
00:34:09,480 --> 00:34:11,200
Speaker 2: the things that you can manage on a day to

783
00:34:11,280 --> 00:34:14,000
Speaker 2: day basis, even if they're small, they still make a

784
00:34:14,000 --> 00:34:16,640
Speaker 2: difference long term, and really buddying up with someone or

785
00:34:16,719 --> 00:34:19,080
Speaker 2: getting some support from your friends and your loved ones,

786
00:34:19,360 --> 00:34:21,920
Speaker 2: or a support group online where you can just set

787
00:34:21,920 --> 00:34:24,319
Speaker 2: one or two small goals every single day and work

788
00:34:24,360 --> 00:34:27,360
Speaker 2: towards those things sort of gently over time. They're my

789
00:34:27,480 --> 00:34:30,239
Speaker 2: tips in terms of these lower mood disorders in the

790
00:34:30,239 --> 00:34:32,680
Speaker 2: weight gain ZUZI anything else that you wanted to add.

791
00:34:32,560 --> 00:34:35,480
Speaker 1: I love the accountability coach, or just a friend that

792
00:34:35,560 --> 00:34:39,680
Speaker 1: you tag team with and I think that it is

793
00:34:40,480 --> 00:34:43,440
Speaker 1: a little bit action when it comes to the exercise,

794
00:34:43,640 --> 00:34:47,480
Speaker 1: because we offer to asked, oh, how do you get motivation?

795
00:34:47,800 --> 00:34:50,400
Speaker 1: You just accept there's a level of acceptance and commitment.

796
00:34:50,480 --> 00:34:54,960
Speaker 1: There's a theory in psychology around proactive behavior change and

797
00:34:55,000 --> 00:34:57,080
Speaker 1: it's called accepting commit And I think in the case

798
00:34:57,080 --> 00:34:59,840
Speaker 1: of low mood and mood management, there has to be

799
00:34:59,880 --> 00:35:02,600
Speaker 1: a certain degree of that because knowing how you know

800
00:35:02,840 --> 00:35:04,960
Speaker 1: people are happy to go to the pharmacy and pick

801
00:35:05,000 --> 00:35:07,200
Speaker 1: up their meds. Well, let's you know, also make it

802
00:35:07,640 --> 00:35:11,440
Speaker 1: a focus to get and move every day as a prescription,

803
00:35:11,800 --> 00:35:13,799
Speaker 1: and make an effort to eat well because you can

804
00:35:13,880 --> 00:35:15,680
Speaker 1: certainly buy a lot of pre made food that's still

805
00:35:15,680 --> 00:35:18,239
Speaker 1: incredibly healthy and nutrient rich in supermarket. You don't have

806
00:35:18,280 --> 00:35:20,440
Speaker 1: to spend hours and hours cooking. And I think the

807
00:35:20,440 --> 00:35:23,400
Speaker 1: other really important thing as you describe so well, it's

808
00:35:23,440 --> 00:35:26,040
Speaker 1: about preventing weight gain. So we know, is all of

809
00:35:26,080 --> 00:35:28,520
Speaker 1: us get older, it becomes more and more difficult to

810
00:35:28,560 --> 00:35:31,600
Speaker 1: prevent weight gain because we lose metabolic rage. It's hard.

811
00:35:31,800 --> 00:35:33,799
Speaker 1: We love to eat, we don't like to move as much.

812
00:35:33,960 --> 00:35:36,840
Speaker 1: So at least if you do start antidepressants or medication.

813
00:35:36,960 --> 00:35:39,560
Speaker 1: Putting a halt to gain and just checking in on

814
00:35:39,600 --> 00:35:41,680
Speaker 1: the scales or the clothes belt to make sure you're

815
00:35:41,680 --> 00:35:45,879
Speaker 1: not gradually increasing is a very powerful intervention because it's

816
00:35:45,960 --> 00:35:48,000
Speaker 1: so much harder to get weight off than when it's

817
00:35:48,040 --> 00:35:50,160
Speaker 1: there than it is to prevent it coming on. So

818
00:35:50,160 --> 00:35:52,399
Speaker 1: if you know you're prone to lower moved, particularly coming

819
00:35:52,440 --> 00:35:55,000
Speaker 1: into winter, and are less likely to be active, now

820
00:35:55,120 --> 00:35:57,319
Speaker 1: is the time to one keep on top of your

821
00:35:57,360 --> 00:36:01,359
Speaker 1: vitamin D levels. Number two, make it alternate exercise plan

822
00:36:01,480 --> 00:36:03,239
Speaker 1: for the winter months, particularly if you're living in a

823
00:36:03,280 --> 00:36:06,040
Speaker 1: colder area in Australia. It's time to hire a treadmill

824
00:36:06,200 --> 00:36:07,719
Speaker 1: or sign up to a new gym or a new

825
00:36:07,719 --> 00:36:09,960
Speaker 1: program so you can preempt it's going to be harder

826
00:36:10,000 --> 00:36:12,759
Speaker 1: to exercise and just keep an eye and prevent that

827
00:36:12,800 --> 00:36:14,759
Speaker 1: weight gain over the next few months, because it is

828
00:36:14,800 --> 00:36:16,680
Speaker 1: a time when many of us will be affected by

829
00:36:16,719 --> 00:36:20,160
Speaker 1: low mood and so we can proactively work against that

830
00:36:20,200 --> 00:36:22,880
Speaker 1: if you know you're someone who's more vulnerable, all right, Lee,

831
00:36:22,880 --> 00:36:24,440
Speaker 1: And that brings us to the end of the Nutrition

832
00:36:24,560 --> 00:36:27,239
Speaker 1: Couch podcast for another Sunday morning. If you have not

833
00:36:27,320 --> 00:36:29,640
Speaker 1: done so already, please subscribe to have us delivered every

834
00:36:29,640 --> 00:36:31,960
Speaker 1: Sunday and Wednesday morning. We love to see it. When

835
00:36:31,960 --> 00:36:34,080
Speaker 1: you post us on social media, we love to share it,

836
00:36:34,320 --> 00:36:36,399
Speaker 1: so feel free to do that at the Nutrition Couch

837
00:36:36,440 --> 00:36:39,040
Speaker 1: podcast and we will see you on Wednesday for our

838
00:36:39,120 --> 00:36:40,960
Speaker 1: product review segment. Have a fab week.

839
00:36:41,000 --> 00:36:52,000
Speaker 2: Cat to you guys next week