1 00:00:00,280 --> 00:00:02,160 Speaker 1: Do you have a family history of any type of 2 00:00:02,160 --> 00:00:05,600 Speaker 1: cancer and more specifically bow cancer. The rates of bow 3 00:00:05,680 --> 00:00:09,240 Speaker 1: cancer has risen exponentially in the past few years, making 4 00:00:09,240 --> 00:00:12,120 Speaker 1: it one of the most common types of cancer in Australia, 5 00:00:12,240 --> 00:00:15,880 Speaker 1: particularly for younger people. Today, on The Nutrition Couch, we 6 00:00:15,920 --> 00:00:18,279 Speaker 1: take a closer look at why this type of cancer 7 00:00:18,320 --> 00:00:20,200 Speaker 1: is on the rise and the best steps that you 8 00:00:20,280 --> 00:00:23,079 Speaker 1: can do to prevent it. Hi, I'm lean Ward and 9 00:00:23,079 --> 00:00:25,360 Speaker 1: I'm side Burrow and every week we bring you The 10 00:00:25,440 --> 00:00:28,680 Speaker 1: Nutrition Couch, our bi weekly podcast that keep you up 11 00:00:28,720 --> 00:00:30,720 Speaker 1: to date on everything that you need to know in 12 00:00:30,800 --> 00:00:33,960 Speaker 1: the world of nutrition as well as bao cancer. Today 13 00:00:34,000 --> 00:00:36,360 Speaker 1: we look at the healthy habits that may actually be 14 00:00:36,479 --> 00:00:39,640 Speaker 1: doing more harm and than good. And our listener question 15 00:00:39,800 --> 00:00:42,479 Speaker 1: is about witt What is it and why do so 16 00:00:42,680 --> 00:00:45,640 Speaker 1: many people avoid it? And should you be avoiding it? 17 00:00:46,000 --> 00:00:48,040 Speaker 1: All right, SUSI, we are going to jump right in 18 00:00:48,120 --> 00:00:52,080 Speaker 1: today and talk about bow cancer because I actually have 19 00:00:52,200 --> 00:00:54,720 Speaker 1: had friends of friends of mine who have actually passed 20 00:00:54,720 --> 00:00:57,040 Speaker 1: away from bow cancer. And as sad as it is, 21 00:00:57,040 --> 00:00:58,720 Speaker 1: it's not something that I ever thought was like a 22 00:00:58,760 --> 00:01:01,440 Speaker 1: younger person disease, you know what I mean. But it's 23 00:01:01,440 --> 00:01:04,000 Speaker 1: definitely on the rise, particularly within our younger people. So 24 00:01:04,319 --> 00:01:06,400 Speaker 1: I actually can't believe we've done what one hundred and 25 00:01:06,440 --> 00:01:09,040 Speaker 1: forty five podcasts and we have never really covered it. 26 00:01:09,080 --> 00:01:10,880 Speaker 1: I know we've covered sort of the red meat risk, 27 00:01:11,000 --> 00:01:13,720 Speaker 1: but I think it's really good to have this discussion today. 28 00:01:13,840 --> 00:01:15,679 Speaker 1: So I think a lot of people are sort of 29 00:01:15,720 --> 00:01:19,039 Speaker 1: aware of bow cancer, but I guess what more specifically 30 00:01:19,120 --> 00:01:20,720 Speaker 1: what it is. So it's a type of cancer that 31 00:01:20,760 --> 00:01:23,399 Speaker 1: really develops in the inner lining of the bow, and 32 00:01:23,480 --> 00:01:26,240 Speaker 1: a lot of the times it's really preceded by gross 33 00:01:26,360 --> 00:01:28,600 Speaker 1: or things called polyps. So a lot of people, if 34 00:01:28,600 --> 00:01:31,000 Speaker 1: you've ever been to have you know, like an endoscopy 35 00:01:31,000 --> 00:01:32,880 Speaker 1: in or colonocopy where they put the cameras down your 36 00:01:32,880 --> 00:01:35,119 Speaker 1: throat or up the other end, a lot of times 37 00:01:35,160 --> 00:01:37,240 Speaker 1: they can pick up polyps on those things. Now, polyps 38 00:01:37,240 --> 00:01:40,040 Speaker 1: don't immediately mean that you'll get cancer or bowl cancer, 39 00:01:40,240 --> 00:01:42,280 Speaker 1: but it is sort of a risk factor depending on 40 00:01:42,319 --> 00:01:44,559 Speaker 1: how many you have in the size of them as well. 41 00:01:44,680 --> 00:01:46,399 Speaker 1: So a lot of these times, if these polyps are 42 00:01:46,440 --> 00:01:50,000 Speaker 1: undetected and they grow particularly quite large, they can actually 43 00:01:50,200 --> 00:01:54,240 Speaker 1: then become cancers as well. So the stats are pretty alarming. Susie, 44 00:01:54,240 --> 00:01:57,320 Speaker 1: I think it's something like over fifteen thousand people are 45 00:01:57,360 --> 00:02:01,000 Speaker 1: diagnosed with bow cancer even just last year. The average 46 00:02:01,000 --> 00:02:04,520 Speaker 1: age of diagnosis was sixty nine last year. But as 47 00:02:04,560 --> 00:02:06,840 Speaker 1: we said, it's becoming more and more common in Australia, 48 00:02:06,920 --> 00:02:08,359 Speaker 1: so it is something that we are seeing in the 49 00:02:08,440 --> 00:02:11,560 Speaker 1: younger people. But the average age is sixty nine. So 50 00:02:11,960 --> 00:02:14,040 Speaker 1: with bow cancer, there are many and I think this 51 00:02:14,080 --> 00:02:15,760 Speaker 1: is probably the most important thing I wanted to talk 52 00:02:15,760 --> 00:02:19,400 Speaker 1: about today. There are many modifiable factors that can actually 53 00:02:19,400 --> 00:02:22,160 Speaker 1: help to reduce your risk of bow cancer. So if 54 00:02:22,200 --> 00:02:24,800 Speaker 1: you have bow cancer, you've been through treatment, you've come 55 00:02:24,800 --> 00:02:26,799 Speaker 1: out the other side, you probably want to do. You know, 56 00:02:26,840 --> 00:02:28,840 Speaker 1: you're getting a lot of education around that diet and 57 00:02:28,880 --> 00:02:31,760 Speaker 1: lifestyle modification. But I think the most important thing to 58 00:02:31,840 --> 00:02:33,960 Speaker 1: realize is that there's actually so much we can do 59 00:02:34,000 --> 00:02:36,560 Speaker 1: from a diet and a lifestyle perspective to try and 60 00:02:36,600 --> 00:02:39,200 Speaker 1: even prevent this in the first place. So the biggest 61 00:02:39,200 --> 00:02:42,440 Speaker 1: one we know of SUSI is alcohol. So your risk 62 00:02:42,480 --> 00:02:45,760 Speaker 1: of bow cancer increases significantly when you consume two or 63 00:02:45,760 --> 00:02:48,840 Speaker 1: more alcoholic drinks per day. So if you choose to 64 00:02:48,880 --> 00:02:52,000 Speaker 1: drink alcohol, do so in moderation. And I would even 65 00:02:52,040 --> 00:02:54,160 Speaker 1: be saying you know, no more than sort of two 66 00:02:54,200 --> 00:02:56,359 Speaker 1: three days a week, you know, and only one or 67 00:02:56,400 --> 00:02:59,240 Speaker 1: two glasses of that for good health and let alone 68 00:02:59,280 --> 00:03:02,160 Speaker 1: to reduce your give a lot of cancers. Now, aspirin's 69 00:03:02,160 --> 00:03:04,480 Speaker 1: another one that people may have not even really heard of. 70 00:03:04,520 --> 00:03:06,360 Speaker 1: Now we are not doctors, and we're not suggesting people 71 00:03:06,400 --> 00:03:08,839 Speaker 1: take aspirin, but there is some good research to show 72 00:03:08,880 --> 00:03:11,440 Speaker 1: that taking aspirin every day for at least five years 73 00:03:11,639 --> 00:03:14,639 Speaker 1: can decrease your risk of developing bow cancer. So if 74 00:03:14,639 --> 00:03:16,440 Speaker 1: you have it in the family, you're worried or you've 75 00:03:16,440 --> 00:03:19,200 Speaker 1: got some risk factors, definitely a discussion to have with 76 00:03:19,360 --> 00:03:22,200 Speaker 1: a medical professional or your doctor. Now, the other one 77 00:03:22,200 --> 00:03:24,760 Speaker 1: we know is, and I guess there's no really nice 78 00:03:24,800 --> 00:03:27,680 Speaker 1: way of saying this, but it's a high body fat percentage. 79 00:03:27,800 --> 00:03:29,720 Speaker 1: So the higher your levels of body fat, or the 80 00:03:29,760 --> 00:03:33,079 Speaker 1: higher your BMI, the higher your WTE circumference, the more 81 00:03:33,120 --> 00:03:35,560 Speaker 1: at risk you are of developing bower cancer as well. 82 00:03:36,280 --> 00:03:39,520 Speaker 1: Another one from a nutrition perspective is around dairy and calcium. 83 00:03:39,640 --> 00:03:43,240 Speaker 1: So those people who consume dairy and all calcium supplements 84 00:03:43,280 --> 00:03:46,240 Speaker 1: actually have a decreased risk of bowel cancer. So some 85 00:03:46,360 --> 00:03:48,720 Speaker 1: of the research is showing us that about four hundred 86 00:03:48,760 --> 00:03:51,640 Speaker 1: grams of dairy products a day decreases your risk by 87 00:03:51,640 --> 00:03:54,360 Speaker 1: about fifteen percent. And if you have two hundred grams 88 00:03:54,360 --> 00:03:57,080 Speaker 1: of dairy a day, whether that's milk or yogurt or cheese, 89 00:03:57,440 --> 00:04:00,320 Speaker 1: that actually decreases your risk by about six percent. Actually, 90 00:04:00,360 --> 00:04:03,240 Speaker 1: a couple more serfs a day actually put you at 91 00:04:03,280 --> 00:04:06,320 Speaker 1: a lower risk of developing bowcncer long term. And then 92 00:04:06,320 --> 00:04:09,600 Speaker 1: also in line with you know, our healthy just guidelines 93 00:04:09,640 --> 00:04:12,320 Speaker 1: in general, is of course physical activity, So those people 94 00:04:12,320 --> 00:04:15,960 Speaker 1: who regularly participated in physical activity could reduce their risk 95 00:04:16,000 --> 00:04:19,320 Speaker 1: of colon cancer by sixteen percent. And the last one, 96 00:04:19,320 --> 00:04:22,080 Speaker 1: as I mentioned, is pollup removal. So if you have 97 00:04:22,120 --> 00:04:24,279 Speaker 1: a family history you're at higher risk. You've got, you know, 98 00:04:24,320 --> 00:04:27,760 Speaker 1: some risk factors. Already, those people who had regular pull 99 00:04:27,839 --> 00:04:31,520 Speaker 1: ups removed through the National Bow Cancer Screening Program out 100 00:04:31,520 --> 00:04:34,480 Speaker 1: of forty percent lower risk of dying than those people 101 00:04:34,480 --> 00:04:37,960 Speaker 1: who weren't being screened regularly. So I think with bow cancer, yes, 102 00:04:38,000 --> 00:04:39,440 Speaker 1: we want to try and do all we can to 103 00:04:39,560 --> 00:04:42,400 Speaker 1: prevent that risk to begin with, but if we are 104 00:04:42,480 --> 00:04:44,359 Speaker 1: picking up some of those risk factors, or we have 105 00:04:44,400 --> 00:04:47,840 Speaker 1: that family history, then it's that regular screening that becomes 106 00:04:48,000 --> 00:04:51,840 Speaker 1: very very important. And then the final one from nutrition perspective, 107 00:04:51,839 --> 00:04:54,400 Speaker 1: Susie is the red and the process meat. So we 108 00:04:54,480 --> 00:04:57,160 Speaker 1: do know that eating too much red meat, particularly the 109 00:04:57,200 --> 00:05:01,280 Speaker 1: process type of red meat like baked hams, larmi, even sausages, 110 00:05:01,520 --> 00:05:04,719 Speaker 1: that is a very very strong link to an increased 111 00:05:04,800 --> 00:05:07,120 Speaker 1: risk of bow cancer. So if you choose to eat 112 00:05:07,120 --> 00:05:09,200 Speaker 1: red meat, you definitely want to go for the leaner 113 00:05:09,279 --> 00:05:11,080 Speaker 1: types like you know, your beef and your lamb and 114 00:05:11,120 --> 00:05:13,840 Speaker 1: your pork, and limit that to no more than about 115 00:05:13,880 --> 00:05:16,320 Speaker 1: three portions a week. And if it is more that 116 00:05:16,839 --> 00:05:19,960 Speaker 1: processed red meat such as our ham assalami, I'd be 117 00:05:20,040 --> 00:05:23,840 Speaker 1: saying very very little, maybe once a week at max, 118 00:05:24,440 --> 00:05:26,560 Speaker 1: but even just a few times a month, because there's 119 00:05:26,720 --> 00:05:29,120 Speaker 1: very strong research. The more you have of that, the 120 00:05:29,200 --> 00:05:31,920 Speaker 1: higher your respector becomes. And then the last one also 121 00:05:31,960 --> 00:05:34,080 Speaker 1: I just want to quickly mention Susie was whole grains 122 00:05:34,080 --> 00:05:36,520 Speaker 1: and dietary fiber. The more whole grains and more dietary 123 00:05:36,520 --> 00:05:39,040 Speaker 1: fiber you eat, the lower you risk of getting bow 124 00:05:39,120 --> 00:05:41,560 Speaker 1: cancer as well. So definitely a good shout out for 125 00:05:41,560 --> 00:05:44,080 Speaker 1: a well rounded, healthy, wholesome diet. 126 00:05:44,200 --> 00:05:48,320 Speaker 2: Overall, I think true excellent summarily and very well done. 127 00:05:48,600 --> 00:05:51,719 Speaker 2: I have had first hand experience with bow cancer in 128 00:05:51,720 --> 00:05:54,000 Speaker 2: the sense both my parents have actually had power cancer, 129 00:05:55,360 --> 00:05:58,880 Speaker 2: and I think that we also need to talk about 130 00:05:58,880 --> 00:06:02,279 Speaker 2: There is of course the genetic pre disposition, particularly for 131 00:06:02,520 --> 00:06:05,040 Speaker 2: breast bough and brain cancer, which they believe that at 132 00:06:05,080 --> 00:06:07,480 Speaker 2: some points there are links. So certainly if you've got 133 00:06:07,760 --> 00:06:11,440 Speaker 2: any kind of family history. What the doctor had related 134 00:06:11,440 --> 00:06:13,640 Speaker 2: to me over the times I've spoken to him, you know, 135 00:06:13,680 --> 00:06:17,120 Speaker 2: with my parents, is that his observation is that certainly 136 00:06:17,200 --> 00:06:19,960 Speaker 2: the presenting cases are getting younger, and I think that's 137 00:06:20,040 --> 00:06:22,919 Speaker 2: in cancers across the board. You know, traditionally it's been 138 00:06:22,960 --> 00:06:24,960 Speaker 2: always older people, whereas now they're saying it in much 139 00:06:25,000 --> 00:06:27,080 Speaker 2: younger Australians, as you mentioned with some of the people 140 00:06:27,120 --> 00:06:30,679 Speaker 2: that you've known, and certainly I've also known very sadly 141 00:06:30,680 --> 00:06:33,240 Speaker 2: people who have died in their thirties. And one of 142 00:06:33,279 --> 00:06:36,680 Speaker 2: the observations the Colarector Surgeon had from Saint Vincent in 143 00:06:36,720 --> 00:06:41,120 Speaker 2: Sydney was he thought it was distinct dietary pattern shifts, 144 00:06:41,160 --> 00:06:44,800 Speaker 2: so for a lot more processed food, fast food ordering 145 00:06:44,839 --> 00:06:47,440 Speaker 2: in because of course Lane, what we know as dietitians 146 00:06:47,480 --> 00:06:48,880 Speaker 2: is that when people are eating a lot of food 147 00:06:48,920 --> 00:06:51,640 Speaker 2: away from the home. They're not getting that vegetable bulk 148 00:06:51,640 --> 00:06:53,479 Speaker 2: and that dietary fiber, which will come back to in 149 00:06:53,520 --> 00:06:56,920 Speaker 2: a second. But I just wanted to mention that if 150 00:06:56,960 --> 00:06:59,440 Speaker 2: you have any kind of gut disturbance, even if you 151 00:06:59,480 --> 00:07:04,000 Speaker 2: are quite so unexplained irritable bow syndrome, unexplained blows and 152 00:07:04,080 --> 00:07:06,640 Speaker 2: you suddenly start bleeding, it's really really important you follow 153 00:07:06,640 --> 00:07:09,120 Speaker 2: it up. Because his other observation was that often it 154 00:07:09,200 --> 00:07:12,400 Speaker 2: because the presenting cases are quite young, they may go 155 00:07:12,520 --> 00:07:15,120 Speaker 2: to the doctor or just brush off the symptoms and 156 00:07:15,160 --> 00:07:17,840 Speaker 2: say irritable bow and not follow it up, thinking that 157 00:07:17,920 --> 00:07:20,920 Speaker 2: bow cancer is an older person's disease, and really it's not. 158 00:07:21,240 --> 00:07:23,520 Speaker 2: It's presenting much younger. So if you do have any 159 00:07:23,640 --> 00:07:28,320 Speaker 2: change in bow habits, any unexplained bleeding, even fatigue. You know, 160 00:07:28,400 --> 00:07:32,120 Speaker 2: my mum actually ended up having her bow cancer diagnosed 161 00:07:32,120 --> 00:07:35,120 Speaker 2: even though she had had kolonoscopies reasonably regularly, because her 162 00:07:35,160 --> 00:07:37,280 Speaker 2: iron went really low and it was only then that 163 00:07:37,360 --> 00:07:39,800 Speaker 2: they went and did another klonoscopy and it had developed 164 00:07:39,800 --> 00:07:44,000 Speaker 2: into bow cancer. So unexplained fatigue or low iron should 165 00:07:44,000 --> 00:07:46,320 Speaker 2: also be explored, and we should never ignore any of 166 00:07:46,360 --> 00:07:50,600 Speaker 2: those symptoms because if you, of course I diagnose bow 167 00:07:50,680 --> 00:07:53,680 Speaker 2: cancer early, it's one of the most treatable cancers that 168 00:07:53,760 --> 00:07:55,520 Speaker 2: you can also find. So if they get it, they 169 00:07:55,560 --> 00:07:57,360 Speaker 2: can often get it early, and hence you can be 170 00:07:57,400 --> 00:08:00,160 Speaker 2: more aware of having colonoscopies regularly and making sure that 171 00:08:00,200 --> 00:08:04,280 Speaker 2: you are managing those polyps even if they continually develop. Now, 172 00:08:04,360 --> 00:08:07,000 Speaker 2: coming back to the dietary fiber without a doubt, you know, 173 00:08:07,040 --> 00:08:09,679 Speaker 2: if you think about one of the most protective factors, 174 00:08:09,720 --> 00:08:12,760 Speaker 2: it is a whole grain diet rich in fresh fruits 175 00:08:12,800 --> 00:08:15,320 Speaker 2: and vegetables, and very few strains get anywhere near the 176 00:08:15,320 --> 00:08:18,440 Speaker 2: recommended intake of whole grains, let alone anywhere near the 177 00:08:18,440 --> 00:08:21,240 Speaker 2: recommended intake of thirty grams of dietary fiber per day. 178 00:08:21,680 --> 00:08:24,240 Speaker 2: Because to get that you have to eat quite a 179 00:08:24,280 --> 00:08:25,800 Speaker 2: lot of fresh food. You have to have a couple 180 00:08:25,800 --> 00:08:28,240 Speaker 2: of pieces of fruit at least, you know, two to 181 00:08:28,280 --> 00:08:32,120 Speaker 2: three cups of vegetables or salad, plus whole grain cereal 182 00:08:32,160 --> 00:08:33,920 Speaker 2: and or bread. Now, if you think about the average 183 00:08:33,960 --> 00:08:36,240 Speaker 2: person that may be picking up a sour dough toast 184 00:08:36,280 --> 00:08:38,440 Speaker 2: in the morning or Turkish toast on the go, or 185 00:08:38,480 --> 00:08:41,800 Speaker 2: coffee and banana bread and muffins, you know sushi for lunch, 186 00:08:41,840 --> 00:08:44,200 Speaker 2: there's no whole grain generally in there. And then if 187 00:08:44,200 --> 00:08:45,920 Speaker 2: you're picking up a quick uber rates on the way 188 00:08:45,920 --> 00:08:49,520 Speaker 2: home and it's you know, fried, processed food, you can 189 00:08:49,600 --> 00:08:52,400 Speaker 2: literally consumed no whole grains and very little fresh food 190 00:08:52,440 --> 00:08:55,400 Speaker 2: for the entire day. So it's not uncommon, particularly for 191 00:08:55,440 --> 00:08:58,240 Speaker 2: young people, to have very very low dietary fiber intakes. 192 00:08:58,440 --> 00:09:00,280 Speaker 2: So it's a good reminder of all of us about 193 00:09:00,320 --> 00:09:02,680 Speaker 2: it's not just about being healthy and ticking the box 194 00:09:02,679 --> 00:09:06,360 Speaker 2: of nutrition. There are powerful links to disease prevention and 195 00:09:06,400 --> 00:09:09,080 Speaker 2: in things like bow cancer, we would in many cases 196 00:09:09,120 --> 00:09:11,360 Speaker 2: describe it as a lifestyle disease. It's certainly on the 197 00:09:11,400 --> 00:09:14,640 Speaker 2: increase in these recent generations, but there is every step 198 00:09:14,679 --> 00:09:16,640 Speaker 2: we can all take to keep on top of it. 199 00:09:16,679 --> 00:09:19,400 Speaker 2: And the easiest wayAnd is to eat a whole lot 200 00:09:19,400 --> 00:09:21,160 Speaker 2: more dietary fiber than we're currently getting. 201 00:09:21,320 --> 00:09:22,680 Speaker 1: Yeah, I agree, and I just looked up some of 202 00:09:22,679 --> 00:09:25,560 Speaker 1: that research when you're mentioning dietary fibers SUSI and this 203 00:09:25,600 --> 00:09:28,000 Speaker 1: comes directly from the Bow Cancer Australia website. There's a 204 00:09:28,040 --> 00:09:31,600 Speaker 1: great website which is www dot Bowcancer Australia dot org. 205 00:09:31,840 --> 00:09:33,400 Speaker 1: And if you're interested, you can go and find a 206 00:09:33,400 --> 00:09:36,920 Speaker 1: lot of things around what is bow cancer prevention, early detection, 207 00:09:37,040 --> 00:09:39,040 Speaker 1: and different types of treatment options as well. It's a 208 00:09:39,080 --> 00:09:42,240 Speaker 1: really great resource and on their website they're essentially saying 209 00:09:42,280 --> 00:09:45,760 Speaker 1: that only a third of Australians actually consume the recommended 210 00:09:45,800 --> 00:09:49,240 Speaker 1: amount of whole grains or high fiber products, particularly those 211 00:09:49,280 --> 00:09:51,720 Speaker 1: you know doing low carb diets or ketostyle diet. There's 212 00:09:51,760 --> 00:09:53,560 Speaker 1: no way you're going to get it in. But the 213 00:09:53,640 --> 00:09:56,480 Speaker 1: research is actually very strong for dietary fiber. Consuming at 214 00:09:56,559 --> 00:09:59,840 Speaker 1: least ninety grams a day of whole grains such as 215 00:10:00,040 --> 00:10:02,880 Speaker 1: brown rice, rolled oats, wholemeal, bread, legumes, that sort of 216 00:10:02,920 --> 00:10:05,600 Speaker 1: thing can actually reduce your risk of bow cancer by 217 00:10:05,640 --> 00:10:09,200 Speaker 1: seventeen percent. So that's a big number, So a really 218 00:10:09,280 --> 00:10:12,160 Speaker 1: good push we know how important these dietary fibers and 219 00:10:12,200 --> 00:10:15,240 Speaker 1: grains are for our general health overall, but also to 220 00:10:15,280 --> 00:10:18,600 Speaker 1: limit things like potentially getting bow cancer as well. And 221 00:10:18,600 --> 00:10:21,079 Speaker 1: the final point I'll make Susie, you mentioned you know 222 00:10:21,120 --> 00:10:23,720 Speaker 1: a lot of gps are just whacking IBS diagnosies on 223 00:10:23,760 --> 00:10:25,800 Speaker 1: a lot of young people. I agree with that, and 224 00:10:25,840 --> 00:10:28,120 Speaker 1: one of the scariest things that I saw working as 225 00:10:28,160 --> 00:10:31,280 Speaker 1: a gashoantroology dietitian was the amount of people who were 226 00:10:31,280 --> 00:10:35,080 Speaker 1: coming through with diagnosis of bow cancer years after they've 227 00:10:35,120 --> 00:10:37,760 Speaker 1: had symptoms, and their symptoms sort of brushed off as IBS. 228 00:10:38,080 --> 00:10:42,040 Speaker 1: IBS is really a diagnosis of exclusion. You should be 229 00:10:42,160 --> 00:10:46,360 Speaker 1: screened for everything else from a medical perspective before you 230 00:10:46,400 --> 00:10:48,679 Speaker 1: get given a diagnosis of IBS. They should be doing 231 00:10:48,679 --> 00:10:50,760 Speaker 1: stool samples, they should be doing blood dests. You should 232 00:10:50,800 --> 00:10:54,120 Speaker 1: be having endoscovis and colonoscopies. If you haven't had any 233 00:10:54,160 --> 00:10:55,920 Speaker 1: of that and your GP just says, oh, it looks 234 00:10:55,960 --> 00:10:58,320 Speaker 1: like you've got an irritable bow, I would sure as 235 00:10:58,360 --> 00:11:00,480 Speaker 1: hell be getting a new GP. That is not good enough, 236 00:11:01,000 --> 00:11:02,880 Speaker 1: whether or not you're younger, whether or not you're older. 237 00:11:03,280 --> 00:11:05,360 Speaker 1: It's really something that you need to be fully screened 238 00:11:05,360 --> 00:11:08,760 Speaker 1: from a medical perspective before you get given that diagnosis 239 00:11:08,760 --> 00:11:09,280 Speaker 1: of IBS. 240 00:11:09,360 --> 00:11:12,080 Speaker 2: Good advice, and of course actually we should also say, 241 00:11:12,160 --> 00:11:13,719 Speaker 2: leanne if you are over the age of I think 242 00:11:13,760 --> 00:11:15,720 Speaker 2: is it forty, you need to get to a kolonoscopy 243 00:11:15,800 --> 00:11:18,240 Speaker 2: or do your your free stool check that you can 244 00:11:18,240 --> 00:11:20,760 Speaker 2: get from the government. And particularly if there's a family 245 00:11:20,840 --> 00:11:24,000 Speaker 2: history of bow cancer, you should absolutely be requesting a kolonoscopy, 246 00:11:24,000 --> 00:11:25,719 Speaker 2: and I think it's every five years over the age 247 00:11:25,760 --> 00:11:26,480 Speaker 2: of forty. 248 00:11:26,200 --> 00:11:29,040 Speaker 1: It's fifty, it's fifty fifty. The National Health and Medical 249 00:11:29,080 --> 00:11:32,360 Speaker 1: Research Council has a free screening program every two years 250 00:11:32,400 --> 00:11:34,280 Speaker 1: after the age of fifty in Australia. 251 00:11:33,960 --> 00:11:35,880 Speaker 2: Fifty years of age. So if you have fifty and 252 00:11:35,920 --> 00:11:39,000 Speaker 2: I always ask my clients, have you had a screen 253 00:11:39,240 --> 00:11:41,200 Speaker 2: or if you've got a family history of colonoscopy, So 254 00:11:41,240 --> 00:11:43,080 Speaker 2: you've got to be proactive in that area. So for 255 00:11:43,120 --> 00:11:46,400 Speaker 2: anyone over fifty listening, get onto that quick smart. 256 00:11:46,240 --> 00:11:48,079 Speaker 1: And I think you can get the screening earlier if 257 00:11:48,080 --> 00:11:49,800 Speaker 1: you do have that family history. But I think for 258 00:11:49,840 --> 00:11:52,640 Speaker 1: the average person it is from fifty onwards. 259 00:11:52,720 --> 00:11:54,960 Speaker 2: I think if it's family history, it's over forty, yes, 260 00:11:55,040 --> 00:11:56,880 Speaker 2: so or even younger. Sometimes I think I had my 261 00:11:56,880 --> 00:12:00,720 Speaker 2: first klonoscopy with both parents at thirty eight. As I said, 262 00:12:00,720 --> 00:12:02,400 Speaker 2: I think you said to me, now every five years 263 00:12:02,440 --> 00:12:05,320 Speaker 2: unless there's other symptoms pop up. But it's certainly worth 264 00:12:05,520 --> 00:12:07,680 Speaker 2: worth being on top of that and making the most 265 00:12:07,679 --> 00:12:11,120 Speaker 2: of any free government screening and of course routine checks 266 00:12:11,120 --> 00:12:13,360 Speaker 2: like the kolonoscopies, which are not pleasant for any. 267 00:12:13,200 --> 00:12:14,920 Speaker 1: Of us, So how fun are they to prep for? 268 00:12:16,240 --> 00:12:19,880 Speaker 2: But may I identify any risk factors early so you 269 00:12:19,960 --> 00:12:23,120 Speaker 2: can be proactive in managing them all? Right, Now, moving 270 00:12:23,160 --> 00:12:25,920 Speaker 2: on to a topic that we have been wanting to 271 00:12:26,000 --> 00:12:27,880 Speaker 2: chat about for a few weeks, and it's just a 272 00:12:27,920 --> 00:12:30,720 Speaker 2: spot came up to Dailien and it's something that pops 273 00:12:30,800 --> 00:12:34,000 Speaker 2: up with our clients often, and so we're referring to 274 00:12:34,000 --> 00:12:37,199 Speaker 2: it as the habits or the healthy kind of beliefs 275 00:12:37,240 --> 00:12:41,520 Speaker 2: we may have in our diet, but they actually do 276 00:12:42,000 --> 00:12:44,960 Speaker 2: more harm than good, and I think when we go 277 00:12:45,040 --> 00:12:46,520 Speaker 2: through some of them, it will make a lot of 278 00:12:46,559 --> 00:12:49,760 Speaker 2: sense to you. So the first one that I wanted 279 00:12:49,800 --> 00:12:54,240 Speaker 2: to talk about was the idea of a cheat day. Now, 280 00:12:55,080 --> 00:12:59,560 Speaker 2: in bodybuilding circles, historically there's been a lot of talk 281 00:12:59,559 --> 00:13:04,079 Speaker 2: about cheat meals where after following a very strict diet 282 00:13:04,120 --> 00:13:06,280 Speaker 2: for a period of time, as bodybuilders do to get 283 00:13:06,320 --> 00:13:10,680 Speaker 2: their incredible leanness with measured amounts of CARBOHYDRATEE and protein 284 00:13:10,720 --> 00:13:13,640 Speaker 2: every two three hours, they will refer to what they 285 00:13:13,679 --> 00:13:16,920 Speaker 2: say as a cheap meal. Now that will be usually 286 00:13:16,960 --> 00:13:19,520 Speaker 2: a high fat, high calorie meal after they've had a competition, 287 00:13:19,600 --> 00:13:22,600 Speaker 2: for example, where they're basically giving themselves permission to go 288 00:13:22,640 --> 00:13:25,040 Speaker 2: off that very strict diet, and indeed, when it comes 289 00:13:25,080 --> 00:13:28,160 Speaker 2: to dietary research, there's evidence to show that alternating between 290 00:13:28,200 --> 00:13:30,840 Speaker 2: periods of restriction and then more liberal eating can actually 291 00:13:30,880 --> 00:13:33,640 Speaker 2: be beneficial when it comes to fat loss. But I think, Leanne, 292 00:13:33,640 --> 00:13:36,320 Speaker 2: what you and I wanted to discuss in detail is 293 00:13:36,360 --> 00:13:39,360 Speaker 2: how the idea of a cheap meal becomes more like 294 00:13:39,400 --> 00:13:42,760 Speaker 2: a cheap day. And I can think of several of 295 00:13:42,800 --> 00:13:47,760 Speaker 2: my clients' diet diaries where there's an afternoon of complete 296 00:13:47,760 --> 00:13:51,440 Speaker 2: and utter overeating and that's labeled the cheat meal slash day. 297 00:13:52,240 --> 00:13:54,360 Speaker 2: So yeah, what do you think? How do you go 298 00:13:54,480 --> 00:13:56,480 Speaker 2: with the cheat meal? Lean how do you refer to it? 299 00:13:56,800 --> 00:13:58,360 Speaker 1: I just don't love them because I just say to 300 00:13:58,400 --> 00:14:00,600 Speaker 1: my clients, who, what are you cheating? Like? There's no 301 00:14:00,640 --> 00:14:02,439 Speaker 1: such thing as a cheap meal or a cheap day 302 00:14:02,480 --> 00:14:05,319 Speaker 1: to me, Like, I think there's definitely occasions where we 303 00:14:05,360 --> 00:14:07,240 Speaker 1: want to go out and enjoy more of an energy 304 00:14:07,320 --> 00:14:09,160 Speaker 1: dance meal or whether you know, a lovely meal at 305 00:14:09,160 --> 00:14:11,079 Speaker 1: a restaurant or something like that, But I don't think 306 00:14:11,080 --> 00:14:12,960 Speaker 1: we really have to label it. And as you said, 307 00:14:13,000 --> 00:14:15,480 Speaker 1: I think from there it just causes most people to spiral, 308 00:14:15,559 --> 00:14:17,640 Speaker 1: like a cheap meal on a Friday turns into a 309 00:14:17,679 --> 00:14:20,400 Speaker 1: cheap meal on a Saturday, which turns into a cheap weekend, 310 00:14:20,640 --> 00:14:22,520 Speaker 1: which you know, after two and a half three days, 311 00:14:22,560 --> 00:14:24,640 Speaker 1: you've undone all your good work for the week. So 312 00:14:24,720 --> 00:14:27,120 Speaker 1: I think one of the healthy habits that we see 313 00:14:27,160 --> 00:14:29,400 Speaker 1: a lot of in our clinic, Suitzie, is that clean 314 00:14:29,440 --> 00:14:31,920 Speaker 1: eating all week and then blowing out on the weekend. 315 00:14:32,000 --> 00:14:33,480 Speaker 1: For a lot of our clients are not getting any 316 00:14:33,520 --> 00:14:36,480 Speaker 1: results because what they're doing on the weekend is so 317 00:14:36,600 --> 00:14:40,040 Speaker 1: much higher than there's small deficits they've calculated for themselves 318 00:14:40,120 --> 00:14:42,240 Speaker 1: during the weeks, they're never actually achieving anything else at 319 00:14:42,240 --> 00:14:44,080 Speaker 1: the end of the day. And the other one I 320 00:14:44,120 --> 00:14:47,360 Speaker 1: see a lot of is always just choosing low car products. 321 00:14:47,440 --> 00:14:49,320 Speaker 1: Like I had a client go to Grilled and she's like, oh, 322 00:14:49,360 --> 00:14:51,440 Speaker 1: but I get the low car but it's okay. I 323 00:14:51,480 --> 00:14:52,960 Speaker 1: was like, yeah, that's cool, But did you know that 324 00:14:53,000 --> 00:14:55,120 Speaker 1: the low car bud has more calories than the normal bond? 325 00:14:55,320 --> 00:14:57,480 Speaker 1: Like why aren't we just choosing the normal bud? And 326 00:14:57,600 --> 00:14:59,320 Speaker 1: I was like, and it tastes better, Like, let's be honest. 327 00:14:59,720 --> 00:15:02,320 Speaker 1: So I I think always gravitating towards like low fat 328 00:15:02,440 --> 00:15:06,000 Speaker 1: or low car products or no sugar products aren't necessarily 329 00:15:06,040 --> 00:15:09,200 Speaker 1: always healthy. So sure, sometimes they can be a better option, 330 00:15:09,440 --> 00:15:11,640 Speaker 1: but it doesn't necessarily mean you know, we talked about 331 00:15:11,680 --> 00:15:13,920 Speaker 1: health halos before in the podcast, and every time we 332 00:15:14,000 --> 00:15:15,640 Speaker 1: do that, SUSI it it always. You know, we have 333 00:15:15,680 --> 00:15:18,120 Speaker 1: tons of listeners. It's a really popular episode. So I 334 00:15:18,160 --> 00:15:21,800 Speaker 1: really feel like just those marketing labels organics another one, 335 00:15:21,840 --> 00:15:24,200 Speaker 1: like always using organic and thinking that it's healthier, it's 336 00:15:24,200 --> 00:15:26,920 Speaker 1: better for fat loss, or always choosing something that says, 337 00:15:27,520 --> 00:15:29,800 Speaker 1: you know, gluten free on it and assuming that that's 338 00:15:29,840 --> 00:15:31,440 Speaker 1: healthy as well. Of course if you need it from 339 00:15:31,480 --> 00:15:34,200 Speaker 1: a disease perspectives, and that's great, But if you don't 340 00:15:34,240 --> 00:15:36,720 Speaker 1: and you're just gravitating towards these things because you believe 341 00:15:36,720 --> 00:15:39,280 Speaker 1: they're healthier, a lot of the times, they're not always. 342 00:15:39,680 --> 00:15:41,880 Speaker 1: And I think the final thing I wanted to bring 343 00:15:41,960 --> 00:15:44,880 Speaker 1: up Susie around those healthy habits is really that kind 344 00:15:44,880 --> 00:15:48,440 Speaker 1: of over exercising to compensate, like a bit of a blowout, 345 00:15:48,520 --> 00:15:50,320 Speaker 1: like you know, oh, I ate too many chocolates at 346 00:15:50,320 --> 00:15:51,680 Speaker 1: work in the afternoon, I'm going to go do a 347 00:15:51,720 --> 00:15:53,280 Speaker 1: double session. I'm going to go sit on the spin 348 00:15:53,360 --> 00:15:56,160 Speaker 1: blak for two and a half hours to try and overcompensate, 349 00:15:56,240 --> 00:15:57,960 Speaker 1: or I'm looking at my watch and I haven't, you know, 350 00:15:58,000 --> 00:16:00,120 Speaker 1: burned enough calories, So I'm going to eat lesser, I'm 351 00:16:00,120 --> 00:16:01,720 Speaker 1: going to eat more today because I had a really 352 00:16:01,720 --> 00:16:05,400 Speaker 1: big session. It's kind of not listening and tuning into 353 00:16:05,400 --> 00:16:08,040 Speaker 1: your body to establish am I actually really hungrier? Or 354 00:16:08,040 --> 00:16:10,720 Speaker 1: do I not need as much fuel today versus actually 355 00:16:10,800 --> 00:16:13,080 Speaker 1: just taking things as very black or white when it 356 00:16:13,080 --> 00:16:15,520 Speaker 1: comes to nutrition. So I think that kind of over 357 00:16:15,600 --> 00:16:19,320 Speaker 1: exercising to compensate overeating is a bad habit that a 358 00:16:19,320 --> 00:16:21,920 Speaker 1: lot of people get into, and it doesn't really come 359 00:16:21,960 --> 00:16:23,680 Speaker 1: off that way when you look at it in terms 360 00:16:23,680 --> 00:16:25,880 Speaker 1: of that loss perspective. So I think that's just a 361 00:16:25,920 --> 00:16:28,240 Speaker 1: couple of habits that I feel like tend to do 362 00:16:28,400 --> 00:16:31,800 Speaker 1: more harm than good for a lot of us. And 363 00:16:31,880 --> 00:16:34,280 Speaker 1: I think just that balance message goes a really long way, 364 00:16:34,280 --> 00:16:35,520 Speaker 1: doesn't it. Balance and moderation. 365 00:16:35,840 --> 00:16:37,480 Speaker 2: It does, because that's what stands out to me when 366 00:16:37,520 --> 00:16:40,760 Speaker 2: people have a cheat. It's not like an extra dessert 367 00:16:40,880 --> 00:16:44,120 Speaker 2: or you know, some fried food at the club. It's 368 00:16:44,240 --> 00:16:47,160 Speaker 2: like the garlic bread and then the massive service shit, 369 00:16:47,280 --> 00:16:50,160 Speaker 2: so and the fries and the dessert and five wines 370 00:16:50,200 --> 00:16:53,040 Speaker 2: like it's actually complete overeating and over consumption and a 371 00:16:53,080 --> 00:16:57,480 Speaker 2: permission to eat really poor quality food, and a way 372 00:16:58,120 --> 00:17:00,960 Speaker 2: I would encourage people to shift that mindset from being 373 00:17:01,040 --> 00:17:03,080 Speaker 2: on or off the diet, which is really what we're 374 00:17:03,120 --> 00:17:05,560 Speaker 2: trying to avoid long term because we're trying to create 375 00:17:05,600 --> 00:17:08,560 Speaker 2: something that's sustainable, is to think of it in terms 376 00:17:08,560 --> 00:17:11,920 Speaker 2: of quality and actually what you really feel like and 377 00:17:11,960 --> 00:17:15,120 Speaker 2: what will really satisfy your appetite and taste buds, rather 378 00:17:15,200 --> 00:17:18,480 Speaker 2: than just over eating rubbish because you're giving yourself psychological 379 00:17:18,480 --> 00:17:21,320 Speaker 2: permission to do so. Because let's be honest, after once 380 00:17:21,320 --> 00:17:23,399 Speaker 2: you've eaten all that rubbish, you don't feel good. Whereas 381 00:17:23,400 --> 00:17:25,040 Speaker 2: if you've been to a beautiful restaurant and had an 382 00:17:25,040 --> 00:17:27,880 Speaker 2: indulgent meal with a little bit of dessert and maybe 383 00:17:27,880 --> 00:17:30,320 Speaker 2: some pasta, you know you actually can savor and enjoy 384 00:17:30,320 --> 00:17:33,600 Speaker 2: it without overstuffing yourself for the sake of it. I think, 385 00:17:33,640 --> 00:17:35,800 Speaker 2: as a general rule of thumb, may other take home 386 00:17:35,800 --> 00:17:41,040 Speaker 2: message is that low carb food or formulated low carbohydrate food, 387 00:17:41,080 --> 00:17:44,200 Speaker 2: And we've discussed this before a few times, so things 388 00:17:44,320 --> 00:17:47,760 Speaker 2: like the low carb wraps or even to a lesser extent, 389 00:17:47,760 --> 00:17:50,640 Speaker 2: the low carb breads because they do contain a reasonable 390 00:17:50,640 --> 00:17:54,080 Speaker 2: amount of whole grains. But the low carbed snack bars 391 00:17:54,480 --> 00:17:57,919 Speaker 2: generally they're more processed and I would say probably less 392 00:17:58,000 --> 00:18:01,880 Speaker 2: healthy than the full variety. It's just that they're marketing 393 00:18:01,920 --> 00:18:03,960 Speaker 2: based on the car because if you're trying to create 394 00:18:04,000 --> 00:18:06,399 Speaker 2: a food and take out the core ingredient of carb, 395 00:18:06,840 --> 00:18:08,399 Speaker 2: you got to put something else back in there, and 396 00:18:08,440 --> 00:18:11,520 Speaker 2: it's usually rubbish, with the exception of cauliflower rice because 397 00:18:11,520 --> 00:18:14,680 Speaker 2: that is, you know, just guliflower rys. So be mindful 398 00:18:14,680 --> 00:18:16,879 Speaker 2: that when it is processed food that has a label 399 00:18:16,880 --> 00:18:21,240 Speaker 2: of even low fat or low carb in particular, they're 400 00:18:21,240 --> 00:18:23,840 Speaker 2: generally just putting other rubbish back in there. And the 401 00:18:23,920 --> 00:18:25,800 Speaker 2: example that's coming to mind is I think in the 402 00:18:25,840 --> 00:18:28,200 Speaker 2: baking sectionally, and there's a whole lot of like sugar 403 00:18:28,240 --> 00:18:33,160 Speaker 2: free baking products like chocolate bits and even cake mixes. 404 00:18:33,200 --> 00:18:35,840 Speaker 2: Now I think that they're more processed, I wouldn't say 405 00:18:35,880 --> 00:18:38,000 Speaker 2: they're healthier. So yes, they're ticking the box and one 406 00:18:38,080 --> 00:18:40,960 Speaker 2: nutritional aspect, but they're basically just creating a food that's 407 00:18:41,000 --> 00:18:43,800 Speaker 2: not even really a food and calling it healthy. So 408 00:18:43,840 --> 00:18:46,480 Speaker 2: I think be really mindful that that doesn't mean healthier 409 00:18:46,520 --> 00:18:49,160 Speaker 2: by any means. And that links back to that original 410 00:18:49,200 --> 00:18:52,320 Speaker 2: low fat message of the nineties and early two thousands, 411 00:18:52,359 --> 00:18:54,840 Speaker 2: where again we had a lot of processed neck food 412 00:18:54,880 --> 00:18:56,879 Speaker 2: that was low fat, but you'd argue it's actually worse 413 00:18:56,920 --> 00:18:59,879 Speaker 2: with refined carbohydrate in it, So you know, if it 414 00:19:00,000 --> 00:19:01,840 Speaker 2: it's too good to be true, it probably is. And 415 00:19:02,160 --> 00:19:05,760 Speaker 2: low carb or low fat chocolate bars or chips or biscuits, 416 00:19:05,800 --> 00:19:07,560 Speaker 2: I've usually got some other rubbish in them, and you 417 00:19:07,600 --> 00:19:09,320 Speaker 2: would argue you better to have a small amount of 418 00:19:09,320 --> 00:19:12,160 Speaker 2: the real thing in the right proportions and stuff your 419 00:19:12,160 --> 00:19:14,200 Speaker 2: diet full of stuff that's more processed. 420 00:19:14,400 --> 00:19:16,119 Speaker 1: Absolutely agree. And I actually thought of one or two 421 00:19:16,160 --> 00:19:18,919 Speaker 1: more when you were chatting. And I think that another 422 00:19:18,960 --> 00:19:21,320 Speaker 1: one that I see like a healthy habit that sometimes 423 00:19:21,320 --> 00:19:23,359 Speaker 1: can do more harm from the good is just taking 424 00:19:23,440 --> 00:19:25,680 Speaker 1: nutritional supplements for the sake of it, Sousie. The amount 425 00:19:25,720 --> 00:19:28,000 Speaker 1: of clients that we work with that are spending hundreds, 426 00:19:28,000 --> 00:19:31,000 Speaker 1: if not thousands of dollars taking supplements like everyone's taking 427 00:19:31,040 --> 00:19:34,760 Speaker 1: multivitamins and probotics and probotics in greens, powders and collard 428 00:19:34,800 --> 00:19:38,159 Speaker 1: journ and what else. They take Magnesium and slee baids, 429 00:19:38,240 --> 00:19:40,920 Speaker 1: and a lot of the times, if we just focused 430 00:19:40,960 --> 00:19:43,560 Speaker 1: on a little bit more mindfulness and lifestyle factors and 431 00:19:43,560 --> 00:19:45,800 Speaker 1: getting our diet a little bit better, we would actually 432 00:19:45,800 --> 00:19:47,959 Speaker 1: wouldn't need so many of these supplements. And we do 433 00:19:48,080 --> 00:19:50,879 Speaker 1: know that nutritional supplements at high doses can actually be 434 00:19:50,960 --> 00:19:54,080 Speaker 1: more dangerous than helpful. So I really think take an 435 00:19:54,119 --> 00:19:57,040 Speaker 1: assessment of your nutritional supplements and really ask yourself. If 436 00:19:57,040 --> 00:20:00,719 Speaker 1: you don't have a clinical deficiency and there's not research 437 00:20:00,800 --> 00:20:04,119 Speaker 1: to support you taking said supplement, I would really just 438 00:20:04,160 --> 00:20:06,120 Speaker 1: shelve it, Like I just don't think it's something that 439 00:20:06,240 --> 00:20:08,080 Speaker 1: you know you need to take long term. 440 00:20:08,160 --> 00:20:10,520 Speaker 2: True, and it's more that just the money. But in 441 00:20:10,560 --> 00:20:12,800 Speaker 2: some cases it can almost be dangerous, Like they're just 442 00:20:12,840 --> 00:20:15,399 Speaker 2: the volumes of even dietary iron that can being taken, 443 00:20:15,640 --> 00:20:18,240 Speaker 2: or vitamin E. You know, there's evidence to show that 444 00:20:18,560 --> 00:20:21,280 Speaker 2: more of a good thing can actually be toxic in 445 00:20:21,320 --> 00:20:25,080 Speaker 2: some in some cases. So certainly, you know, for most 446 00:20:25,359 --> 00:20:28,080 Speaker 2: general vitamins, very few people have a real need for it. 447 00:20:28,119 --> 00:20:29,520 Speaker 2: And if you do, make sure you're taking it for 448 00:20:29,520 --> 00:20:31,000 Speaker 2: the right reason and you've had it checked over by 449 00:20:31,000 --> 00:20:33,840 Speaker 2: a health professional, because otherwise you're best basically flushing your 450 00:20:33,840 --> 00:20:36,000 Speaker 2: money down the toilet and at the moment, there's much 451 00:20:36,040 --> 00:20:38,960 Speaker 2: better uses of that money, often at the real supermarket 452 00:20:39,080 --> 00:20:40,399 Speaker 2: rather than in the supplement bottle. 453 00:20:40,720 --> 00:20:42,600 Speaker 1: Percent if you're over supplementing a lot of times, which 454 00:20:42,680 --> 00:20:44,480 Speaker 1: is peeing out what we don't needs. If you don't 455 00:20:44,520 --> 00:20:46,720 Speaker 1: need it, if you're not clinically deficient, you probably you know, 456 00:20:46,720 --> 00:20:48,600 Speaker 1: a lot of these supplements don't really have a research 457 00:20:48,680 --> 00:20:51,320 Speaker 1: base to support us actually taking them. So a little 458 00:20:51,359 --> 00:20:53,560 Speaker 1: bit of food for thought for our listeners, Susie. 459 00:20:53,280 --> 00:20:55,720 Speaker 2: Buy grain juice instead, that'll be money much better, spen 460 00:20:55,800 --> 00:20:57,159 Speaker 2: I reckon exactly. 461 00:20:56,800 --> 00:20:59,000 Speaker 1: Will be true? One all right, and our list of 462 00:20:59,080 --> 00:21:01,040 Speaker 1: question of the week is all about gluten What is 463 00:21:01,040 --> 00:21:04,360 Speaker 1: it and why do so many people avoid it? So 464 00:21:04,680 --> 00:21:06,680 Speaker 1: we will say that, you know, gluten free has become 465 00:21:06,760 --> 00:21:09,960 Speaker 1: very trendy. There are a subgroup of people with diagnosed 466 00:21:09,960 --> 00:21:12,520 Speaker 1: celiact disease or I would say quite a severe you know, 467 00:21:12,560 --> 00:21:15,359 Speaker 1: wheat or good intolerance that do need it. But a 468 00:21:15,400 --> 00:21:18,200 Speaker 1: lot of times people will go on a gluten free diet, 469 00:21:18,200 --> 00:21:20,600 Speaker 1: which means that overall you're cutting out the bulk of 470 00:21:20,720 --> 00:21:23,240 Speaker 1: processed foods, takeaways, that sort of thing, and guess what 471 00:21:23,320 --> 00:21:24,840 Speaker 1: you feel A lot better and you lose a lot 472 00:21:24,840 --> 00:21:27,640 Speaker 1: of weight. So gluten to start with, is a type 473 00:21:27,640 --> 00:21:29,280 Speaker 1: of protein which I think a lot of people aren't 474 00:21:29,280 --> 00:21:31,400 Speaker 1: actually aware of. So a lot of times what people 475 00:21:31,440 --> 00:21:33,280 Speaker 1: are responding to when they say they have a bit 476 00:21:33,280 --> 00:21:36,600 Speaker 1: of intolerance, it's the protein in gluten that's basically found 477 00:21:36,680 --> 00:21:40,439 Speaker 1: in wit rye, barley and oats. But oats is a 478 00:21:40,480 --> 00:21:44,400 Speaker 1: funny one because if you have diagnosed celiact disease, particularly 479 00:21:44,400 --> 00:21:46,640 Speaker 1: in Australia, we really recommend that you avoid all oats 480 00:21:46,680 --> 00:21:48,560 Speaker 1: unless you've done an oat challenge, then you may be 481 00:21:48,600 --> 00:21:52,359 Speaker 1: able to consume some definitely gluten free types of oats. 482 00:21:52,480 --> 00:21:54,720 Speaker 1: But a lot of times overseas, you know, sometimes they're 483 00:21:54,720 --> 00:21:56,440 Speaker 1: a little bit more relaxed around oats and they're happy 484 00:21:56,440 --> 00:21:58,679 Speaker 1: for you to consume gluten free oats. But in Australia 485 00:21:58,800 --> 00:22:01,600 Speaker 1: you really need the follow up and to, you know, 486 00:22:01,640 --> 00:22:03,320 Speaker 1: after you've done the oat challenge, to make sure that 487 00:22:03,359 --> 00:22:05,560 Speaker 1: you're actually tolerating that, because I think at the top 488 00:22:05,600 --> 00:22:07,160 Speaker 1: of my head zoos it's something like twenty or thirty 489 00:22:07,200 --> 00:22:10,960 Speaker 1: percent of celiacs do still react to even gluten free oats, 490 00:22:10,960 --> 00:22:13,560 Speaker 1: so there's definitely not a free thing that we allow 491 00:22:13,600 --> 00:22:15,840 Speaker 1: a lot of people with select disease to have. So 492 00:22:16,200 --> 00:22:19,280 Speaker 1: gluten is basically just a protein found in many foods 493 00:22:19,320 --> 00:22:21,800 Speaker 1: and many healthy foods as well, and you only really 494 00:22:21,840 --> 00:22:24,520 Speaker 1: need to avoid it very very very strictly if you 495 00:22:24,560 --> 00:22:27,359 Speaker 1: have diagnosed Celiac disease or if you find that you're 496 00:22:27,359 --> 00:22:29,359 Speaker 1: a little bit intolerant to it. It's really just the 497 00:22:29,440 --> 00:22:32,440 Speaker 1: load or the threshold of that that you can actually have. 498 00:22:33,000 --> 00:22:35,119 Speaker 1: So I don't really know where else do we go 499 00:22:35,200 --> 00:22:37,040 Speaker 1: with this question. I guess so many people avoid it 500 00:22:37,080 --> 00:22:40,800 Speaker 1: because they believe it's healthier or they feel better eating it, 501 00:22:40,840 --> 00:22:43,679 Speaker 1: because you know, naturally gluten free foods are things like 502 00:22:43,720 --> 00:22:46,200 Speaker 1: your fresh fruits and veggies, or your a beans, our legumes, 503 00:22:46,200 --> 00:22:49,159 Speaker 1: our vegetables, our fruits, our potatoes, our meats, our dairy. 504 00:22:49,440 --> 00:22:51,640 Speaker 1: Most of those foods are naturally gluten freeze. If you're 505 00:22:51,680 --> 00:22:54,200 Speaker 1: focusing on a naturally gluten free diet, of course you're 506 00:22:54,200 --> 00:22:56,600 Speaker 1: going to feel better because you're naturally eating better. It 507 00:22:56,640 --> 00:22:58,680 Speaker 1: cuts out the bulk of processed foods. So I think 508 00:22:58,680 --> 00:23:03,160 Speaker 1: it's very trendy, particularly in America, particularly along among celebrities, 509 00:23:03,200 --> 00:23:05,040 Speaker 1: because when you cut out gluten, you cut out the 510 00:23:05,040 --> 00:23:07,320 Speaker 1: bulk with the processed foods and you feel better. So 511 00:23:07,560 --> 00:23:10,280 Speaker 1: that's probably my response to that question why most people 512 00:23:10,320 --> 00:23:11,680 Speaker 1: avoid it. And then, as I mentioned, there are a 513 00:23:11,720 --> 00:23:14,240 Speaker 1: small subgroup of people who need to avoid it from 514 00:23:14,280 --> 00:23:17,120 Speaker 1: a medical perspective, and there's no other cure fora cili actities. 515 00:23:17,200 --> 00:23:19,560 Speaker 1: There's no cure, there's no tablets, there's no medications, there's 516 00:23:19,560 --> 00:23:22,280 Speaker 1: no unfortunately at the moment, like clinical trials that will 517 00:23:22,320 --> 00:23:24,919 Speaker 1: cure you of it. It's an autoimmune condition where the 518 00:23:24,960 --> 00:23:28,040 Speaker 1: only cure is one hundred percent avoidance of gluten in 519 00:23:28,080 --> 00:23:30,919 Speaker 1: the diet, essentially for the rest of your life, hoping 520 00:23:30,960 --> 00:23:33,080 Speaker 1: that we will find some sort of cure one day, 521 00:23:33,400 --> 00:23:35,359 Speaker 1: but unfortunately we don't have that at the moment, so 522 00:23:35,400 --> 00:23:37,240 Speaker 1: the only cure or the only way to fix it 523 00:23:37,280 --> 00:23:38,639 Speaker 1: is still one hundred percent avoid it. 524 00:23:38,760 --> 00:23:40,600 Speaker 2: Yeah, I think that it's mass. You know, some people 525 00:23:40,640 --> 00:23:43,000 Speaker 2: are what and tolerant and by taking out the gluten 526 00:23:43,040 --> 00:23:45,440 Speaker 2: they sort of get a false positive of feeling better. 527 00:23:45,680 --> 00:23:47,119 Speaker 2: I think that you're right. It gets rid of a 528 00:23:47,160 --> 00:23:49,760 Speaker 2: lot of whole process food I think I've got a 529 00:23:49,800 --> 00:23:52,359 Speaker 2: subgroup of people, which is a very small group of 530 00:23:52,359 --> 00:23:56,880 Speaker 2: the population, who because our flower in Australia is fortified 531 00:23:56,880 --> 00:24:00,159 Speaker 2: with synthetic folate to help prevent neural true defects. If 532 00:24:00,200 --> 00:24:03,440 Speaker 2: people have a genetic mutation and they can't process synthetic 533 00:24:03,440 --> 00:24:05,479 Speaker 2: folate well, over time, it can build up and they 534 00:24:05,480 --> 00:24:08,920 Speaker 2: get synchronic fatigue like symptoms. It's called an MTHFI mutation 535 00:24:09,720 --> 00:24:13,680 Speaker 2: and pops up with people who might have presented with 536 00:24:13,760 --> 00:24:17,679 Speaker 2: chronic fatigue or fertility issues miscarriage and as they get 537 00:24:17,720 --> 00:24:19,720 Speaker 2: older they might get more and more fatigued. Is that 538 00:24:19,760 --> 00:24:22,359 Speaker 2: synthetic folate builds up and they can't metabolize it with 539 00:24:22,400 --> 00:24:24,919 Speaker 2: other sort of blood side effects, so it's basically a 540 00:24:24,960 --> 00:24:28,879 Speaker 2: pro inflammatory pathway. It's quite complicated by chemistry. But the 541 00:24:28,960 --> 00:24:30,879 Speaker 2: reason they feel better on a gluten free diet is 542 00:24:30,880 --> 00:24:33,280 Speaker 2: they're not getting the synthetic folate going through the wheat flower, 543 00:24:33,320 --> 00:24:35,560 Speaker 2: So it's actually nothing to do with the gluten. It's 544 00:24:35,640 --> 00:24:37,520 Speaker 2: just that that's coming through in that way. So they 545 00:24:37,560 --> 00:24:39,520 Speaker 2: feel better on a gluten free diet because they get 546 00:24:39,520 --> 00:24:41,680 Speaker 2: their energy back to a certain extent because suddenly they're 547 00:24:41,680 --> 00:24:45,280 Speaker 2: not getting the folate they can't metabolize. So it's complicated, 548 00:24:45,320 --> 00:24:47,600 Speaker 2: and I think we will continue to understand more about 549 00:24:47,760 --> 00:24:50,920 Speaker 2: irritable bowel and presentations and why people respond the way 550 00:24:50,920 --> 00:24:54,199 Speaker 2: they do to eliminating certain aspects of food. And we 551 00:24:54,280 --> 00:24:57,000 Speaker 2: may be getting a feeling better for a whole range 552 00:24:57,000 --> 00:24:58,960 Speaker 2: of different reasons. And it's not actually the gluten, but 553 00:24:59,000 --> 00:25:02,639 Speaker 2: it's what's existing alongside. But if you know people don't 554 00:25:02,680 --> 00:25:04,600 Speaker 2: there's nothing bad about gluten. If you don't have any 555 00:25:04,600 --> 00:25:08,480 Speaker 2: intolerance to it. You know, anyone who includes some pastor 556 00:25:08,600 --> 00:25:11,520 Speaker 2: or general good quality bread in their diet is consuming gluten. 557 00:25:11,560 --> 00:25:15,080 Speaker 2: It's no cause for concern by any way, shape or form. 558 00:25:15,520 --> 00:25:17,880 Speaker 2: But it's just as I said, it gets it's tainted 559 00:25:17,880 --> 00:25:20,840 Speaker 2: because people will sort of eliminate cubs or wheat and 560 00:25:20,880 --> 00:25:24,320 Speaker 2: as such gluten and describe that. But unless you're as 561 00:25:24,359 --> 00:25:27,640 Speaker 2: you said, unless you're true silliac, there's no cause for concern. 562 00:25:27,720 --> 00:25:30,960 Speaker 2: But if that you are, complete avoidance is really important. 563 00:25:31,000 --> 00:25:34,240 Speaker 2: It's a severe food allergy. So like all of the 564 00:25:34,280 --> 00:25:36,960 Speaker 2: things we talk about, Leanna, it's more complicated. But if 565 00:25:37,000 --> 00:25:41,159 Speaker 2: you don't have any gluten issues or digestive issues to 566 00:25:41,240 --> 00:25:44,840 Speaker 2: be concerned about, or you've got no concerns really with gluten, 567 00:25:44,880 --> 00:25:47,000 Speaker 2: it's nothing to be worried about. It's a natural part 568 00:25:47,040 --> 00:25:50,000 Speaker 2: of wheaton and most of us are more than equipped 569 00:25:50,040 --> 00:25:52,480 Speaker 2: to deal with it. So you know, certainly, if your 570 00:25:52,520 --> 00:25:54,760 Speaker 2: gut's not playing up, I wouldn't be the least bit concerned. 571 00:25:55,119 --> 00:25:57,640 Speaker 1: Having said that, I've had clients as well and wheat intolerance, 572 00:25:57,640 --> 00:25:59,159 Speaker 1: and I say, well, how much can you have? And 573 00:25:59,200 --> 00:26:01,520 Speaker 1: what happens? So if I go out to Italian restalant, 574 00:26:01,520 --> 00:26:02,960 Speaker 1: I have a pizza or I have a big past 575 00:26:03,040 --> 00:26:05,320 Speaker 1: or I get bloated, and I just think, mate, that's 576 00:26:05,359 --> 00:26:07,600 Speaker 1: like the majority of the population and we're just over 577 00:26:07,640 --> 00:26:09,440 Speaker 1: consuming food. Right. If I go out and eat a 578 00:26:09,440 --> 00:26:11,679 Speaker 1: whole pizza, I'm gonna feel bloated too. If I go 579 00:26:11,680 --> 00:26:13,919 Speaker 1: out and I have a massive bowl of creamy pasta, 580 00:26:14,000 --> 00:26:16,040 Speaker 1: I'm going to feel bloated too. So I think there's 581 00:26:16,080 --> 00:26:19,680 Speaker 1: a lot of I guess, like just misconception out there, 582 00:26:19,680 --> 00:26:21,720 Speaker 1: like oh, I have a wheat intolerance, But it's like, no, 583 00:26:21,760 --> 00:26:24,240 Speaker 1: you're just over consuming food. Like you know, you feel bloated, 584 00:26:24,320 --> 00:26:26,879 Speaker 1: You feel terrible after you eat a lot of heavy, 585 00:26:26,960 --> 00:26:29,840 Speaker 1: process to telling food. So you know, for most of us, 586 00:26:29,840 --> 00:26:31,679 Speaker 1: we can handle a good slice or tool of good 587 00:26:31,760 --> 00:26:34,280 Speaker 1: quality bread. That's fine. But I will say that things 588 00:26:34,359 --> 00:26:36,520 Speaker 1: like wheat intolerance are a bit of a gluten intolerance, 589 00:26:36,520 --> 00:26:38,840 Speaker 1: as people like to describe it. You don't have to 590 00:26:38,840 --> 00:26:41,480 Speaker 1: go to the level where you do with diagnoses the disease, 591 00:26:41,520 --> 00:26:42,960 Speaker 1: or we have to be checking the labels and the 592 00:26:42,960 --> 00:26:46,120 Speaker 1: cross contamination, or even sauces and condiments. You know, I've 593 00:26:46,160 --> 00:26:48,800 Speaker 1: seen clients who say, oh, I can't really tolerate bread, 594 00:26:48,840 --> 00:26:51,240 Speaker 1: and they're buying all the gluten free sauces and condiments, 595 00:26:51,240 --> 00:26:52,359 Speaker 1: and I say to them, you don't need to go 596 00:26:52,400 --> 00:26:54,280 Speaker 1: to that level that you know, you don't need to 597 00:26:54,320 --> 00:26:56,679 Speaker 1: be completely one hundred percent gluten free. If you've just 598 00:26:56,680 --> 00:26:58,639 Speaker 1: got a little bit of a wheat intolerance, we just 599 00:26:58,680 --> 00:27:00,840 Speaker 1: need to watch the load of wheat that you're consuming 600 00:27:00,840 --> 00:27:02,800 Speaker 1: throughout the day. You can probably still tolerate a slice 601 00:27:02,800 --> 00:27:04,720 Speaker 1: of bread at breakfast. Then maybe we give you a 602 00:27:04,720 --> 00:27:06,920 Speaker 1: different type of grain like some brown rice or something, 603 00:27:07,000 --> 00:27:09,080 Speaker 1: or some kinwa for lunch, and then maybe we give 604 00:27:09,119 --> 00:27:10,920 Speaker 1: you a bit of potato or soup potato for dinner 605 00:27:10,920 --> 00:27:12,960 Speaker 1: as a separate carb source. So a lot of people 606 00:27:12,960 --> 00:27:14,960 Speaker 1: can still tolerate a little bit. It's just really the 607 00:27:15,080 --> 00:27:17,600 Speaker 1: load of the amount that you're having spread throughout the 608 00:27:17,680 --> 00:27:20,320 Speaker 1: day and across a couple of days that matter. But 609 00:27:20,440 --> 00:27:22,680 Speaker 1: if if someone who goes out to Italian and gets bloated, 610 00:27:23,000 --> 00:27:25,320 Speaker 1: guess what, You're just normal like the rest of this, 611 00:27:25,680 --> 00:27:27,359 Speaker 1: I wouldn't even say that that's an intolerance. 612 00:27:27,560 --> 00:27:29,440 Speaker 2: The irony is that people who are not having enough 613 00:27:29,440 --> 00:27:32,000 Speaker 2: good quality grain fiber are often bloated and they need 614 00:27:32,040 --> 00:27:34,000 Speaker 2: to have some decent oil brand or whole grain going 615 00:27:34,000 --> 00:27:36,199 Speaker 2: through then cut to actually feel better. So that's the 616 00:27:36,280 --> 00:27:38,520 Speaker 2: interesting thing about it. In general, with people who improve 617 00:27:38,560 --> 00:27:41,480 Speaker 2: their baseline nutritional intake, I find they're less likely to 618 00:27:41,480 --> 00:27:43,280 Speaker 2: be bloated from one of foods in general. 619 00:27:43,400 --> 00:27:46,359 Speaker 1: Definitely. Yeah, that gut health matters, all right. So that 620 00:27:46,400 --> 00:27:48,240 Speaker 1: brings us to the end of the nutrition couch for 621 00:27:48,280 --> 00:27:50,399 Speaker 1: another Sunday. We would love if you could subscribe to 622 00:27:50,440 --> 00:27:53,880 Speaker 1: our podcast. 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