WEBVTT - PMS Superfoods plus Wellness Scams & $90 Hot Chocolates: What’s Worth It (and What’s Not) 0:00:01.200 --> 0:00:03.680 Do you take a greens powder each day, or maybe 0:00:03.680 --> 0:00:07.240 you combine collagen creating and protein into a smoothie, or 0:00:07.280 --> 0:00:09.520 maybe you have a special hot chocolate that you enjoy 0:00:09.560 --> 0:00:14.160 before bed. For full transparency, Leanne and I do sell 0:00:14.240 --> 0:00:18.319 formulated nutritional supplements via our brand designed by dietitians, but 0:00:18.440 --> 0:00:20.880 even we are shopped as some of the prices women 0:00:20.920 --> 0:00:24.439 are paying for dietary additions like collagen and magnesium. And 0:00:24.520 --> 0:00:26.760 today we share with you how you can tell if 0:00:26.800 --> 0:00:29.360 you're investing in your health or getting ripped off. 0:00:29.960 --> 0:00:31.320 Hi, I'm Susy Burrow. 0:00:31.240 --> 0:00:33.440 And I'm Liam Water, and together we bring you The 0:00:33.520 --> 0:00:35.680 Nutrition Couch, the weekly podcast that keeps you up to 0:00:35.760 --> 0:00:37.400 date on everything you need to know in the world 0:00:37.440 --> 0:00:40.239 of nutrition, as well as supplements spend. We have some 0:00:40.320 --> 0:00:42.760 brand new research that looks at the best foods you 0:00:42.760 --> 0:00:45.400 can eat for PMS. We have a cheap suit from 0:00:45.400 --> 0:00:49.080 audio that is pretty good nutritionally, and our listener question 0:00:49.360 --> 0:00:51.320 is all about high protein chocolate milk. 0:00:51.880 --> 0:00:52.440 So Leanne. 0:00:52.479 --> 0:00:55.800 Recently, I was milling the aisles of none other than 0:00:55.880 --> 0:00:58.240 Chemist Warehouse, which is kind of a mecca, isn't it 0:00:58.280 --> 0:01:00.120 Like when I go overseas? I love nothing more and 0:01:00.160 --> 0:01:02.360 going to those twenty for hour drug stores. They've got 0:01:02.400 --> 0:01:04.960 so much stuff. But you know, we're busy in life. 0:01:05.000 --> 0:01:07.360 I don't have that much time to go around shops. 0:01:07.360 --> 0:01:08.760 But I was waiting for a script and I was 0:01:08.800 --> 0:01:11.320 having a look at some of the products. Now, you know, 0:01:11.360 --> 0:01:15.200 we launched design Bi Dietitians about fifteen months ago because 0:01:15.280 --> 0:01:18.200 we had been recommending certain supplements for women and we thought, well, 0:01:18.240 --> 0:01:20.920 we should just formulate our own because we are qualified 0:01:20.959 --> 0:01:23.480 to do so. But I think what we've really observed 0:01:23.480 --> 0:01:25.679 in the last five to ten years is a growing 0:01:25.760 --> 0:01:30.800 number of wellness influencers who are really using their genetics, 0:01:30.840 --> 0:01:33.959 good looks and high profile that may inevitably come from 0:01:34.000 --> 0:01:39.440 reality television, and basically selling dietary supplements. You know, it's 0:01:39.480 --> 0:01:43.399 I guess tricky because everyone's got a right to go 0:01:43.560 --> 0:01:46.639 into business. You know, that's not I guess the concern 0:01:46.720 --> 0:01:49.600 we're raising. The concern I have is when I see 0:01:49.640 --> 0:01:52.640 products like a very simple hot chocolate with three to 0:01:52.720 --> 0:01:56.160 five grams of collagen added, or a greens powder which 0:01:56.240 --> 0:01:59.960 is basically just dehydrated vegetables and a few vitamins thrown in, 0:02:00.760 --> 0:02:05.120 or magnesium which is really an electrolyte, which yes we 0:02:05.200 --> 0:02:08.440 can need and yes we can supplement, but it's not 0:02:08.880 --> 0:02:12.240 overly expensive, you know when you formulate it. 0:02:12.400 --> 0:02:13.440 When I see them. 0:02:13.320 --> 0:02:19.040 Being sold for sixty ninety dollars, you know, and I'm like, really, 0:02:19.760 --> 0:02:24.080 because it's just basically ripping people off, because there's nothing 0:02:24.240 --> 0:02:27.960 in those drinks in general that is so super special 0:02:28.040 --> 0:02:31.960 that justifies paying double what the average brand is paying. 0:02:32.639 --> 0:02:34.880 So I want it just for people to be aware. 0:02:35.080 --> 0:02:36.640 And I think deep down we all know this to 0:02:36.680 --> 0:02:39.720 be true there and just because it costs more doesn't 0:02:39.760 --> 0:02:42.800 always mean it's better. So if you go into a 0:02:42.880 --> 0:02:47.120 luxury car market and there is evidence that the Porsche 0:02:47.240 --> 0:02:52.520 or the Lexus performs better, drives better, resells better, and 0:02:52.560 --> 0:02:55.960 you can justify paying double for a car, no drama. 0:02:56.360 --> 0:02:58.160 But I want our listeners. 0:02:57.720 --> 0:03:00.560 To be aware that when you read a nutritional label 0:03:00.760 --> 0:03:04.360 and you see three or five grams of collagen, and 0:03:04.520 --> 0:03:08.240 basically that's the main ingredient in a supplement, there is 0:03:08.400 --> 0:03:12.560 no justification to be paying double for that same active 0:03:12.760 --> 0:03:17.560 ingredient just because someone beautiful selling it. Generally speaking, they 0:03:17.560 --> 0:03:21.880 are not qualified to be selling nutritional supplements. I think 0:03:21.919 --> 0:03:25.880 that's actually a fundamental issue. In most cases, they will 0:03:25.919 --> 0:03:28.480 have someone formulating it, but when they're up there on 0:03:28.560 --> 0:03:31.440 podcasts talking about it, they have no credentials to be 0:03:31.560 --> 0:03:36.640 talking about applied nutrition. And when they're charging women, hard 0:03:36.760 --> 0:03:41.440 working women double for at five grams of collagen or 0:03:41.680 --> 0:03:45.160 one hundred and fifty grams of magnesium, I'm just appalled 0:03:45.200 --> 0:03:49.600 because basically you are taking advantage of people, and I 0:03:49.800 --> 0:03:52.320 just want people to be aware that when it is double, 0:03:52.400 --> 0:03:55.720 really check those active ingredients, because when I have a 0:03:55.760 --> 0:03:59.000 look at them, often they're quite simple products with very 0:03:59.040 --> 0:04:02.720 simple things out it, like herbals, maybe magnesium zinc, and 0:04:02.760 --> 0:04:06.920 they're charging double because they're famous as supermodel, reality TV 0:04:07.120 --> 0:04:11.000 star or naturally very beautiful, and I just think, come on, like, 0:04:11.080 --> 0:04:14.160 it really takes advantage a little bit. So that's the 0:04:14.200 --> 0:04:16.599 main thing. I would be always looking at what is 0:04:16.640 --> 0:04:20.640 in that product and does it justify that spend? So 0:04:21.120 --> 0:04:23.120 and I guess it's not dissimilar to skin care in 0:04:23.160 --> 0:04:26.880 a different way because skin care, you can see a moisturizer, 0:04:26.920 --> 0:04:29.080 and a moisturizer might be two or three times the 0:04:29.120 --> 0:04:32.080 amount of a normal moisturizer, and in the case of 0:04:32.160 --> 0:04:35.240 more boutique kind of brands. Yes, you'd say they've got 0:04:35.720 --> 0:04:38.240 higher level ingredients, or they might have studies to show 0:04:38.240 --> 0:04:39.640 that it reduces aging. 0:04:40.040 --> 0:04:41.680 You know, they try and justify that. 0:04:42.160 --> 0:04:45.960 The issue with nutritional supplements is that there's often no justification. 0:04:46.200 --> 0:04:50.160 Some of the supplements are obscure. So when you're basically buying, 0:04:50.360 --> 0:04:53.080 you know, if we're looking at what is generally in 0:04:53.120 --> 0:04:57.719 a hot chocolate powder, it's probably magnesium, maybe some amino acids. 0:04:57.800 --> 0:05:01.359 What's in a skin supplement, it's usually cold religion, what's 0:05:01.400 --> 0:05:04.560 in a creatin you know how much is in there, 0:05:04.760 --> 0:05:07.560 and if it's basically the same stuff, you've got to 0:05:07.560 --> 0:05:10.200 make sure you're not basically getting hugely ripped off just 0:05:10.240 --> 0:05:12.040 because someone will know you is selling it. 0:05:12.160 --> 0:05:13.839 So I think it's buyer beware. 0:05:13.880 --> 0:05:16.840 But yeah, when I see people paying sixty ninety more 0:05:17.360 --> 0:05:21.120 one hundred dollars plus for special Greens powder, I'm like, 0:05:21.200 --> 0:05:23.599 come on, you are just basically lining the pockets of 0:05:23.640 --> 0:05:25.159 the influencer who's flogging it to you. 0:05:25.800 --> 0:05:26.560 Yeah, one hundred percent. 0:05:26.560 --> 0:05:28.560 And when you sent me that hot chocolate which I'm 0:05:28.640 --> 0:05:31.880 retailed for like ninety dollars, I was like, is anybody 0:05:31.960 --> 0:05:35.520 actually paying that? And again like it's they're trading off 0:05:35.560 --> 0:05:37.839 their good looks in their genetics. So basically say like 0:05:37.920 --> 0:05:40.080 I'm so beautiful, I take this hot chocolate every night, 0:05:40.640 --> 0:05:43.560 buy my brand basically, and so I think, like you said, 0:05:43.560 --> 0:05:46.400 it's consumer beware. We have to do our due diligence. 0:05:46.440 --> 0:05:48.800 We have to understand what are the products we're buying. 0:05:48.880 --> 0:05:52.360 What is the clinical ingredient in there? If it is skincare, yes, 0:05:52.400 --> 0:05:55.239 there is some research to show that collagen can improve 0:05:55.279 --> 0:05:59.160 skin elasticity skin hydration in the serving size of about 0:05:59.200 --> 0:06:02.600 three to five gram perserve. But again that research is 0:06:02.640 --> 0:06:05.599 a daily target. So if you're going to take collagen 0:06:05.640 --> 0:06:08.400 and you want some improvements in terms of fine lines, 0:06:08.560 --> 0:06:11.719 skin elasticity, hydration, you need to be taking three to 0:06:11.760 --> 0:06:15.200 five grams absolutely daily to actually have that impact. If 0:06:15.200 --> 0:06:17.159 you're going to pay ninety dollars for a hot chocolate 0:06:17.360 --> 0:06:19.080 and have it a couple of times a week or 0:06:19.120 --> 0:06:21.920 sporadically when you remember, or only in winter when it's 0:06:21.960 --> 0:06:24.640 a little bit cooler, or only every Friday and Saturday night, 0:06:24.920 --> 0:06:27.520 you're not actually going to get the benefits from the collagen. 0:06:27.720 --> 0:06:30.039 So it is really important to understand what is the 0:06:30.080 --> 0:06:33.080 active ingredient, What are other people on the market sort 0:06:33.080 --> 0:06:35.800 of selling it for because that'll give you a broader 0:06:35.839 --> 0:06:38.279 implication of sort of the worth or the value of 0:06:38.279 --> 0:06:40.640 that ingredient. And then how often do I actually need 0:06:40.680 --> 0:06:42.520 to take it and in what dose? And that's the 0:06:42.520 --> 0:06:45.280 same thing with vitamins and minerals basically. 0:06:45.400 --> 0:06:46.719 Right, if you've got. 0:06:46.520 --> 0:06:49.279 An iron deficiency but you only sporadically take your iron 0:06:49.320 --> 0:06:51.800 supplement whenever you remember to do that, and you always 0:06:51.880 --> 0:06:54.240 wash it down with your morning coffee, you're probably never 0:06:54.279 --> 0:06:57.360 really going to increase your blood iron levels and you're 0:06:57.360 --> 0:06:58.680 probably always going to be a kneemic. 0:06:58.839 --> 0:06:59.880 So it is really important to. 0:07:00.000 --> 0:07:02.919 Actually have an understanding and if you don't go and 0:07:02.960 --> 0:07:06.039 see a dietitian and cross check your supplements, cross check 0:07:06.080 --> 0:07:07.400 your you know, go and see a doctor or a 0:07:07.400 --> 0:07:10.440 pharmacist and cross check your medications and make sure that 0:07:10.480 --> 0:07:13.880 you're actually taking the amount in the vitamin in the 0:07:13.920 --> 0:07:17.080 correct amount to actually have a clinical effect. Basically, so 0:07:17.440 --> 0:07:20.200 I think it is really important to do some research. 0:07:20.480 --> 0:07:22.000 But also the other one you sent. 0:07:21.880 --> 0:07:24.400 Me was a brand of Creating, and we know you 0:07:24.400 --> 0:07:26.760 know in designed by dietitians. We sell the highest quality 0:07:26.800 --> 0:07:29.320 creating in the world. It's German sourced, it's Create Pure, 0:07:29.600 --> 0:07:33.000 It's ninety nine percent purity. You cannot get better purity 0:07:33.000 --> 0:07:35.240 in the world. If a brand does not advertise that 0:07:35.280 --> 0:07:39.200 they are using German source creating or Create Pure, hands down, 0:07:39.320 --> 0:07:41.480 it is from China. Even if the brand says it's 0:07:41.480 --> 0:07:44.600 one hundred percent creating monohydrate, it is from China, because 0:07:44.600 --> 0:07:46.560 we are paying so much more as a brand to 0:07:46.680 --> 0:07:49.800 source that from Germany to have that nine point nine 0:07:49.840 --> 0:07:52.680 percent purity basically, and so many brands out there are 0:07:52.760 --> 0:07:56.320 using Chinese source creating, which is significantly cheaper and actually 0:07:56.400 --> 0:07:59.040 charging more than we do. It designed by dietitians. You 0:07:59.080 --> 0:08:01.880 sent me one Susie and we're charging over fifty dollars 0:08:01.880 --> 0:08:04.280 for the same amount for Chinese source creatine. 0:08:04.360 --> 0:08:05.520 So it's just a bit of a rought. 0:08:05.560 --> 0:08:08.360 And if you're following your favorite influences, by all means, 0:08:08.360 --> 0:08:11.000 buy the products if you want to, but really make 0:08:11.080 --> 0:08:14.480 sure that you understand how much is in it, how 0:08:14.560 --> 0:08:16.800 much you need to take, and where are those ingredients 0:08:16.880 --> 0:08:19.760 sourced from, because half the time these influencers or these 0:08:20.040 --> 0:08:23.280 models have absolutely no idea where these ingredients are coming from, 0:08:23.280 --> 0:08:25.840 what the quality of the ingredients are, how much needs 0:08:25.880 --> 0:08:28.800 to be in that active ingredient or in that product 0:08:28.880 --> 0:08:31.560 to actually have a clinical dose or a clinical effect. 0:08:31.680 --> 0:08:33.719 So it is something that definitely bubs us up the 0:08:33.760 --> 0:08:36.240 wrong way because we don't Yes we run a business, 0:08:36.360 --> 0:08:38.640 Yes we are business women, Yes we have mortgages to 0:08:38.720 --> 0:08:41.360 pay like everybody else, but we're not out here trying 0:08:41.360 --> 0:08:43.760 to rout people. We don't want to charge four times 0:08:43.800 --> 0:08:46.040 what we could for our products just because they're great 0:08:46.080 --> 0:08:48.760 products and formulated by dieticians. We're not going to do 0:08:48.800 --> 0:08:51.160 that to our customers. But there are some brands out 0:08:51.200 --> 0:08:53.120 there doing that. So I think you just need to 0:08:53.160 --> 0:08:55.960 be careful what you're buying and make sure that it 0:08:56.000 --> 0:08:59.400 truly is worth the value, not just because somebody beautiful 0:08:59.440 --> 0:09:01.840 sells that, you know, can it get unfortunately the same 0:09:01.880 --> 0:09:05.280 results because their results are based on genetics, not their 0:09:05.440 --> 0:09:07.480 you know, overpriced supplement range. 0:09:07.559 --> 0:09:11.319 Basically, there is nothing in a hot chocolate that warrants 0:09:11.480 --> 0:09:15.520 a month's worth being ninety dollars. Like it's just doesn't 0:09:15.559 --> 0:09:17.560 pass the pop test, you know. And when, as I said, 0:09:17.600 --> 0:09:18.960 when I looked at it and then I looked what 0:09:19.040 --> 0:09:21.200 was in it, I was like, are you joking? Like 0:09:21.240 --> 0:09:23.720 there is actually not even a couple of active ingredients 0:09:23.800 --> 0:09:27.120 in there because there is only there's only collagen. 0:09:27.600 --> 0:09:29.560 Well, you know, that is double. 0:09:29.320 --> 0:09:32.280 What baseline collagen should be at a high price level, 0:09:32.320 --> 0:09:34.200 you know. And in terms of how do you you know, 0:09:34.240 --> 0:09:37.720 we as you know a brand, you know, we basically 0:09:37.760 --> 0:09:39.760 look at the raw ingredients and then we look and 0:09:39.800 --> 0:09:42.200 think what would is a reasonable amount to pay for 0:09:42.280 --> 0:09:45.120 that as part of a balanced diet. And when I'm 0:09:45.160 --> 0:09:47.840 looking at it going there is no way, you know, 0:09:48.000 --> 0:09:50.200 people should be paying three or four dollars to serve 0:09:50.240 --> 0:09:52.800 for a nightly hot chocolate at home with five grams 0:09:52.800 --> 0:09:56.120 of collagen. So I think, you know, with those kind 0:09:56.120 --> 0:09:58.840 of formulated drinks, you know, look at the raw ingredient, 0:09:58.880 --> 0:10:01.040 what are you actually paying for for? And you know, 0:10:02.080 --> 0:10:04.280 sure if you're stacking something, so for example, if that 0:10:04.320 --> 0:10:08.200 hot chocolate had in that creating it had collageen had, 0:10:08.240 --> 0:10:10.000 you know, then you can start to justify our well, 0:10:10.120 --> 0:10:12.760 instead of using two or three, you're using one. But 0:10:12.920 --> 0:10:15.719 often when I'm seeing these influencers doing it's got one 0:10:15.800 --> 0:10:19.120 or two basic ingredients with a massive markup, and that 0:10:19.280 --> 0:10:21.560 is just taking advantage of consumers because I think if 0:10:21.600 --> 0:10:25.000 you step back and think, right, you know, we are 0:10:25.160 --> 0:10:28.760 dietitians in the sense that our craft is to you know, 0:10:29.040 --> 0:10:33.760 educate supply in the case of supplements, nutrition, evidence based nutrition, 0:10:33.880 --> 0:10:36.960 that is our craft, that is our skill, that is 0:10:36.960 --> 0:10:40.640 our profession. So in the case of an influencer, a supermodel, 0:10:40.760 --> 0:10:43.800 you know, they've got a limited time span of being 0:10:43.840 --> 0:10:47.040 well known to get a brand up, so they're there 0:10:47.080 --> 0:10:49.680 in many cases to get it out quickly, to make 0:10:49.679 --> 0:10:52.000 their money, get in and out. You know, the money's 0:10:52.040 --> 0:10:54.800 running low. Supermodel is not paying much anymore. You can 0:10:54.880 --> 0:10:57.280 kind of see from a business perspective how it works, 0:10:57.679 --> 0:11:00.160 but it doesn't change the fact you're basically taking advantage 0:11:00.200 --> 0:11:03.040 of consumers in some cases. And I think as health 0:11:03.040 --> 0:11:06.160 professionals we deal and talk to women every day. Ethically, 0:11:06.200 --> 0:11:08.640 we don't feel comfortable doing that. I couldn't be selling 0:11:08.720 --> 0:11:10.760 something like we could make a lot more money and 0:11:10.800 --> 0:11:13.840 double the dose, double the price of our hot chocolate. 0:11:13.960 --> 0:11:17.080 Absolutely we could, but I couldn't be ripping people. 0:11:16.840 --> 0:11:18.199 Off like that. I couldn't sleep at night. 0:11:18.240 --> 0:11:20.400 I'd be like feeling too guilty because I know I'm 0:11:20.440 --> 0:11:23.320 basically just ripping people off. So yeah, I think, just 0:11:23.400 --> 0:11:27.120 be aware of it. Check your active ingredients and if 0:11:27.120 --> 0:11:29.480 it fails the pub test, if someone is like that 0:11:29.559 --> 0:11:31.680 is a ridiculous amount to be paying for a powder 0:11:31.720 --> 0:11:34.000 that you're sticking into a drink each night, you know, 0:11:34.040 --> 0:11:36.040 because you could say, oh, well, I'm paying three dollars 0:11:36.080 --> 0:11:38.240 at the coffee shop for a coffee or five dollars. Yeah, 0:11:38.240 --> 0:11:40.400 but you're paying for the barista to make it, you're 0:11:40.400 --> 0:11:43.760 paying for the service, you're paying for the In these cases. 0:11:43.520 --> 0:11:45.520 You've just got the raw powder. So just be a 0:11:45.559 --> 0:11:46.320 little bit aware. 0:11:46.760 --> 0:11:48.320 And I think in this day and age, you know, 0:11:48.400 --> 0:11:51.559 there's some ethical questions around who's formulating and selling and when. 0:11:51.600 --> 0:11:54.680 These markups are just beyond so they're the ones I'd 0:11:54.720 --> 0:11:58.840 be particularly aware of. The hot chocolate formulations, the greens powders, 0:11:59.240 --> 0:12:03.400 the collagen and magnesium like as a war ingredient. 0:12:03.440 --> 0:12:05.400 These are not overly expensive. 0:12:05.480 --> 0:12:08.320 Probably the most expensive collagen can be expensive depending on 0:12:08.320 --> 0:12:11.480 the source. And also you know, the German creation is 0:12:11.559 --> 0:12:14.200 more expensive, so you should see a slight price increase 0:12:14.280 --> 0:12:17.040 on that. But yeah, just as I said, please don't 0:12:17.080 --> 0:12:19.080 ever think for a second that paying more in these 0:12:19.080 --> 0:12:22.439 instances is better. You know, like leanne ninety dollars, I 0:12:22.480 --> 0:12:25.480 can pay for three or four family meals for ninety bucks. 0:12:25.480 --> 0:12:27.280 Like that's a serious amount to be spending on a 0:12:27.280 --> 0:12:29.959 hot chocolate drink. So yeah, I think just be aware 0:12:30.120 --> 0:12:32.400 and just don't get ripped off and think that they're 0:12:32.440 --> 0:12:34.680 better just because they're charging a lot more and they've 0:12:34.679 --> 0:12:37.760 just got bigger profile, and the reason to make bigger margins, 0:12:37.800 --> 0:12:40.360 you know, in their businesses is coming from a more 0:12:40.360 --> 0:12:43.079 personal one rather than a professional stance as we are. 0:12:43.679 --> 0:12:45.120 And the other one i'll just add to that less 0:12:45.160 --> 0:12:48.080 that you mentioned the Greens powders, the hot chocolates is 0:12:48.600 --> 0:12:51.560 the growing range of hydration supplements on the market. So 0:12:51.600 --> 0:12:54.360 I saw another you could call it an influencer, like 0:12:54.400 --> 0:12:56.920 in the fitness space, launch a brand of like hydration 0:12:57.080 --> 0:13:00.160 supplements basically, and it worked out to be five. 0:13:00.080 --> 0:13:01.120 Dollars something a serve. 0:13:01.160 --> 0:13:03.360 And I was reading a forum about people complaining and 0:13:03.400 --> 0:13:05.400 saying is this justified? And people were like, it's a 0:13:05.400 --> 0:13:08.040 bit of sodium and potassium. How is it five dollars 0:13:08.040 --> 0:13:10.960 a serve? Like absolutely ridiculous. But when you look at 0:13:11.000 --> 0:13:12.720 it and you go in to say coals or wall words, 0:13:12.720 --> 0:13:14.720 if you did buy a bottle of parade off the shelf, 0:13:15.000 --> 0:13:17.079 I mean, yeah, it's four or five dollars, but nobody 0:13:17.080 --> 0:13:19.079 actually does that daily because you wait for it to 0:13:19.080 --> 0:13:21.680 become half priced if you really need it, or I 0:13:21.760 --> 0:13:24.200 buy a range of hydration supplements from the chemists that 0:13:24.200 --> 0:13:26.200 it's just a powder I mixed into water myself for 0:13:26.320 --> 0:13:28.960 my really heavy workout days, and that works out to 0:13:28.960 --> 0:13:30.600 be like a couple of dollars a serve. 0:13:30.720 --> 0:13:32.320 So again, this influence. 0:13:32.040 --> 0:13:35.600 Is charging more than double really for just a bit 0:13:35.640 --> 0:13:38.200 of salt and potassium and a tiny bit of flavoring. 0:13:38.200 --> 0:13:41.280 And then she still had artificial flavors and malto dexterro. 0:13:41.080 --> 0:13:42.800 Mixed through it as well. So I just think it 0:13:42.880 --> 0:13:43.559 is a bit of a rut. 0:13:43.640 --> 0:13:46.280 So just be careful what you're paying for and really 0:13:46.360 --> 0:13:48.600 do a bit of research in terms of what's comparable, 0:13:48.679 --> 0:13:51.720 and just don't fall for yeah, big influencers and big 0:13:51.720 --> 0:13:55.080 models with big supplement brands, because often your money is 0:13:55.160 --> 0:13:58.960 probably better spent on better quality ingredients and for cheaper 0:13:59.000 --> 0:14:02.600 prices somewhere else. All right, Well, that leads us nicely 0:14:02.640 --> 0:14:04.880 into our next section. Well, actually not really doesn't lead 0:14:04.960 --> 0:14:07.440 us directly at all, but we have a list new 0:14:07.520 --> 0:14:10.400 section for our listeners for the next few section, which 0:14:10.440 --> 0:14:11.920 is all about PMS research. 0:14:11.920 --> 0:14:14.120 We'll get off our ranty pants. 0:14:14.160 --> 0:14:15.880 At the moment, Susy and we get on a rant 0:14:15.920 --> 0:14:18.200 we can really go for hours, but we'll come off 0:14:18.200 --> 0:14:21.040 that and we'll talk about some nice new research about PMS, 0:14:21.080 --> 0:14:23.280 because I came across this one online and I really 0:14:23.400 --> 0:14:23.680 liked it. 0:14:23.680 --> 0:14:26.080 It's a brand new study actually published this. 0:14:26.040 --> 0:14:28.400 Month in May in the Journal of Nutrition, which is 0:14:28.440 --> 0:14:31.440 a very reputable journal, and the study was titled the 0:14:31.480 --> 0:14:35.280 Dietary Predictors of pre Menstrual Syndrome or PMS and the 0:14:35.320 --> 0:14:38.800 Protective role of nuts, seeds, and legumes and the Adverse 0:14:38.920 --> 0:14:42.080 role of sugar and sweets. So essentially the article was 0:14:42.160 --> 0:14:47.240 investigating the specific dietary components that actually influence PMS in women. 0:14:47.320 --> 0:14:50.360 And Susie and I have so many clients that really 0:14:50.400 --> 0:14:53.560 do suffer with quite debilitating PMS, generally you know, before 0:14:53.600 --> 0:14:56.320 their cycles and sometimes during. So I think anything that 0:14:56.600 --> 0:14:59.680 as women, particularly when research is focused around women, because 0:14:59.720 --> 0:15:01.360 so much much is it, And I think when it 0:15:01.400 --> 0:15:04.960 comes down to our cycles and our hormones and even 0:15:04.960 --> 0:15:08.320 different things like fertility and metopause, like all of these 0:15:08.360 --> 0:15:11.280 things are really really important topics for women. So when 0:15:11.320 --> 0:15:14.880 we do see some new research, it's very very exciting 0:15:15.320 --> 0:15:19.120 because we do know that about eighty percent of Australian 0:15:19.200 --> 0:15:23.160 women eighty percent age between eighteen and forty five have 0:15:23.280 --> 0:15:26.640 experienced problematic periods in the past five years. That is 0:15:26.680 --> 0:15:30.360 a massive amount of Australian women eighty percent that have 0:15:30.440 --> 0:15:33.240 had issues or have had problems with you know, period 0:15:33.240 --> 0:15:35.840 and period pain in PMS, and this has actually ended 0:15:35.880 --> 0:15:40.440 up costing the economy and estimated fourteen billion dollars every 0:15:40.480 --> 0:15:43.240 single year. So if we have some research that can 0:15:43.240 --> 0:15:47.600 show that dietary and lifestyle modifications could actually help millions 0:15:47.640 --> 0:15:50.000 of women, not only just in Australia but around the 0:15:50.000 --> 0:15:53.120 world lessen the risk of PMS, we are certainly going 0:15:53.160 --> 0:15:55.720 to be talking about it. And this research was really 0:15:55.720 --> 0:15:58.480 really exciting. So essentially what it found was that women 0:15:58.520 --> 0:16:03.280 who experience painful PMS symptoms could be making their symptoms 0:16:03.360 --> 0:16:07.400 up to thirty three percent worse by actually indulging in 0:16:07.440 --> 0:16:10.120 their sugar craving. So a lot of women, Susie and 0:16:10.200 --> 0:16:12.680 I included, like, we're not we're not unicorns here, We're 0:16:12.680 --> 0:16:12.960 not the. 0:16:12.920 --> 0:16:13.680 Exception to it. 0:16:13.760 --> 0:16:17.960 We crave sugar before and during our periods, and particularly 0:16:18.000 --> 0:16:20.480 a lot of that PMS is sooths by some sugar, 0:16:20.600 --> 0:16:23.640 some sweets, some chocolate, so that could actually be making 0:16:23.640 --> 0:16:28.360 your symptoms thirty three percent worse. Instead, what this research 0:16:28.520 --> 0:16:31.320 is found that a handful of nuts and seeds a day, 0:16:31.480 --> 0:16:36.200 around about thirty to forty grams could actually reduce PMS 0:16:36.240 --> 0:16:38.640 symptoms by forty one percent. 0:16:38.880 --> 0:16:40.680 That is a huge, huge amount. 0:16:40.960 --> 0:16:43.560 So basically it found that there was a protective factor, 0:16:43.600 --> 0:16:47.120 so a higher intake of nut seeds and also legume 0:16:47.240 --> 0:16:50.479 so Q, a more plant based or plant focused diet 0:16:50.800 --> 0:16:54.800 was associated with a reduced risk of experiencing PMS symptoms. 0:16:55.240 --> 0:16:56.960 And I think that all the research is sort of 0:16:56.960 --> 0:17:00.720 pointing towards the fact that these foods, these nutsy seeds, legumes, 0:17:00.720 --> 0:17:03.960 whole grains as well, are really rich and essential nutrients, 0:17:04.000 --> 0:17:07.920 things like magnesium, vitamin B six, healthy fats, and that 0:17:07.960 --> 0:17:11.560 actually may play a role in hormonal regulation and also 0:17:11.680 --> 0:17:15.159 mood stabilization. And so many of our clients do not 0:17:15.280 --> 0:17:18.360 eat anywhere near enough nuts, seeds and legumes. 0:17:18.359 --> 0:17:19.360 It's something that both. 0:17:19.200 --> 0:17:21.720 Susie and I are immediately when we start working with 0:17:21.760 --> 0:17:24.119 a client, we do a full diet sort of overview 0:17:24.119 --> 0:17:26.240 look at what they're currently eating, and of course we 0:17:26.320 --> 0:17:28.520 up the vegetables and the fruit and the fresh foods, 0:17:28.560 --> 0:17:31.720 but often we're adding in good quality nut seeds and 0:17:31.800 --> 0:17:35.119 legumes because they're just missing from most busy women's diets. 0:17:35.160 --> 0:17:36.800 And a lot of us want to supplement with B 0:17:36.920 --> 0:17:39.639 vitamins for energy, we want magnesium to help us sleep, 0:17:39.680 --> 0:17:41.760 and for our muscles, we want you know, we're taking 0:17:41.800 --> 0:17:43.800 all of these supplements, but if we can actually get 0:17:43.840 --> 0:17:46.359 them in through food, of course we always want to 0:17:46.359 --> 0:17:49.080 have a food first approach. So nuts, seeds and legumes 0:17:49.119 --> 0:17:53.239 here were really the key protective factor in PMS. And 0:17:53.320 --> 0:17:56.480 what was really interesting was that people with an increased 0:17:56.480 --> 0:17:59.879 consumption of sugar and sweets that actually correlated to a 0:18:00.200 --> 0:18:03.400 higher incidence of PMS symptoms. So those who had more 0:18:03.440 --> 0:18:06.960 sugar and sweets had worse PMS symptoms and a higher incidence, 0:18:07.160 --> 0:18:09.919 and those who consume more nut seas and leggames had 0:18:09.960 --> 0:18:13.760 a lower incidence and experience less painful PMS symptoms. 0:18:14.040 --> 0:18:15.199 And they did find that the. 0:18:15.560 --> 0:18:17.439 Sugar in the sweets, or what they were sort of 0:18:17.520 --> 0:18:21.440 implying was that diets high and refined carbohydrates and refined 0:18:21.480 --> 0:18:25.040 sugars chocolates, sweets, you know, sugary drinks like soft drinks 0:18:25.160 --> 0:18:27.680 that can lead to a lot of blood sugar fluctuations 0:18:27.880 --> 0:18:31.080 and then potentially exacerbate mood swings and other sort of 0:18:31.119 --> 0:18:33.240 PMS related discomforts as well. 0:18:33.440 --> 0:18:35.600 So it's really really interesting research. 0:18:35.720 --> 0:18:39.600 I wouldn't say that it's something that we didn't kind 0:18:39.640 --> 0:18:43.959 of know indirectly, right, Like it's basically general healthy eating, 0:18:44.320 --> 0:18:46.960 but I think it's always nice for our general healthy 0:18:46.960 --> 0:18:49.720 eating dips as dieticians to be backed up by some 0:18:49.800 --> 0:18:50.760 solid research. 0:18:50.920 --> 0:18:52.640 So how do you feel about this article? 0:18:52.720 --> 0:18:52.960 Suits? 0:18:52.960 --> 0:18:56.000 It's a really interesting one, but it definitely highlights a 0:18:56.080 --> 0:18:59.920 significant need in terms of women's health and women's hormones 0:19:00.040 --> 0:19:04.560 and just continuing to advocate the balanced nutrition and not letting, 0:19:04.720 --> 0:19:06.960 I guess women get into that mindset of oh, I've 0:19:07.000 --> 0:19:09.159 got PMS, all, I've got my period. I deserve to 0:19:09.200 --> 0:19:11.960 eat all of the chocolate, which certainly you can have some, 0:19:12.359 --> 0:19:14.160 but I think when we're just riding off a couple 0:19:14.200 --> 0:19:16.800