May 4, 2025 • 40 mins
We've all heard the rumours that supplements and vitamins are just expensive waste that goes straight through you, but there are some that doctors recommend.
So which are useless and which can actually improve your health?
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Speaker 1 (00:05):
You're listening to the Weekend Collective podcast from News Talk SEDB.
Speaker 2 (00:10):
In the PCSUS th same when.
Speaker 3 (00:33):
It's welcome back to the Weekend Collective. We welcome in
if you just joined us, but if you missed Politics
Center of a couple of interesting interviews there, one with
Sam Memory from the ABC about the Australian election result.
Then before that we spoke with Judith Collins about the
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check out a podcast if we'd like to hear that
(00:53):
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Weekend Collective and we get each hour up and ready
to listen to pretty quickly after the each hour has concluded.
But right now this hour, it's welcome to, Welcome to
the Health Hub and joining us actually feels like it's
been a little while. But since we've spoken clear it's
a nutritionist, Clear Turnbull. How are you doing.
Speaker 4 (01:16):
I'm all right, I'm just about alive. Yeah, I've had
four boys here all weekend, so pre teenage boys. You know,
it's just a bit. I feel like I've done more
parenting than I need to in a year.
Speaker 3 (01:27):
Yeah, because we're joining us from down and down from
a Queenstown.
Speaker 5 (01:32):
Now I am yeah, I'm well.
Speaker 4 (01:35):
I think when you live when you live in the
South Island, you do a lot of traveling everywhere. So
I'm on and off planes all the time, in and
out of weather events.
Speaker 5 (01:42):
And what I've discovered is.
Speaker 4 (01:44):
Sporting requires a lot more driving and a lot more
people around at your house.
Speaker 3 (01:49):
So good. Yeah, well, it's good to We like to
know you're keeping at a mischief, so that's good.
Speaker 5 (01:54):
Yes, trying.
Speaker 3 (01:56):
Yeah, and now we'd like your calls one hundred and
eighty t and eighty or text nine two nine two
any questions you might have on nutrition, and we always
like to tie a theme or two into the conversation
just to give it a flavor from the start. But
if there's something you'd like to ask clear about the
way you're eating, and you know, maybe you're struggling to
lose weight or you actually I think a lot of
(02:16):
the time that is the question with people because they
change their diet and they go into the nutritious food
they love it so much, just eat more of it,
or maybe they're going to the germ and that they
think they're going to lose weight, but because they get
they're using more energy, they're just eating more and it
keeps just keeps on. What is it a moment on
the lips and lifetime on the apps? Not sure that anyway,
But we're going to talk in this about supplements and
(02:39):
because you know you've heard that the rumors that supplements
and vitamins can just be I'm not sure how to
how to describe this. Should I say expensive wheeze, expensive
peas or expensive urine? Whatever? But sometimes do you.
Speaker 5 (02:52):
Take a do you take any to tell me?
Speaker 6 (02:54):
Tell me?
Speaker 3 (02:55):
Actually, here's the thing.
Speaker 5 (02:57):
To be honest.
Speaker 3 (02:57):
Okay, do I what's what's the supplement? First? Define it
for me.
Speaker 4 (03:01):
Well, it's yeah, it's the category has got broader because
you know, it probably used to be considered the multi
vitamin tablets and.
Speaker 5 (03:09):
Then maybe a little bit of iron, a little bit
of zinc, and now there's.
Speaker 4 (03:12):
All of the powders and all of the I mean,
there's all sorts of different things that you can mix
into water and blend up, and you know, so it's
quite a big category. But it's something that supplements your
main diet. So you know what you eat and it's
vast and people spend large amounts of money in this area,
and it's about you know, you want to get bang
(03:34):
for your buck and also make sure you're not buying
the right thing.
Speaker 3 (03:36):
Okay, well I'm going to it's just owning up. Okay,
I'm going to be I'm waiting for you to shoot
me down on this one. But anyway, so, I don't
actually take any particular supplements. I've even stopped taking a
multi vitamin, even though that's something I normally do. Take
a maldiviloament, but I just fell off the wagon of
(03:58):
taking it and I haven't missed it, and I thought,
do I really needed to keep taking these things. I
just keep eating a balanced diet. But what I do
is I go to the gym three times a week
to do a weights workout, and one of our guess
slex Flint, has designed a program for me, and I said,
I don't want to be in there for longer than
an hour. I want to be in and out. But
I work quite hard, and at the end of it,
sometimes if I'm in a hurry, I'll make a protein
(04:21):
smoothie with a bit of powder, and that's my sort
of lunch.
Speaker 4 (04:24):
Yeah, which is convenience and you know, if if people
have got the protein. Powders and protein supplements are not
necessary for most people, but for busy active people, if
you've got the money and you find it convenient, it's
fine to be using what's check like I have, you know,
I've got I've got to I.
Speaker 5 (04:42):
Don't have an issue.
Speaker 4 (04:43):
It's again it's about people using money for something that's
going to actually work. So there are actually some people
who who definitely wear supplements are absolutely required. So in pregnancy,
for example, in New Zealand, it's recommended, you know, absolutely
definitely recommended to take bolloic acid, iodine and vitamin D.
For older people as you're getting older, particularly for people
(05:05):
who've got a small appetite or who you know struggle
to eat, or textures are very difficult with dentures and
things like that, like that can be a place where
just it's very physically hard to get the nutrients in.
So that's another area where supplementation is. You know, as
dietitians and nutritions we do kind of support that. The
(05:26):
other thing is people with gut issues, and a lot
of people have got gut issues, but more we're talking
things like celiac disease, inflammatory about basically because you can't
absorb absorb it, and vegetarians and vegan tend to often
need iron and B twelve.
Speaker 5 (05:43):
So it's not the supplements you know bad.
Speaker 4 (05:47):
I just think that some people are just like, oh, well,
if I just take my supplement, i'd tick my healthy
box and off I go, which is kind of what
you were saying your multivsion.
Speaker 5 (05:55):
But you didn't feel indifferent, which proves well, I.
Speaker 3 (05:58):
Don't know actually with the supplement now, I don't know,
because there is such a thing as the placebo effect,
and I have had very strong but I have had
times if I haven't eaten after i've and it's a
reasonably heavyweight to sort of work out. If I haven't eaten,
I can feel little. If I will start to feel
like I forgot, I feel bugged. But if I go
(06:20):
home and the first thing I do is I just
whacked the milk and bit of ices and the smoothie powder,
I must say half an hour later, I feel like Christmas.
I feel really good, and I'm worried. Is that, of course?
Why is that? Or is it just simply that you
know what you have worked hard, tim you've earned it,
You've had some food, your muscles are going, thank you,
and move on with the rest of your day.
Speaker 4 (06:41):
Well, it's good that you're refueling, you know. So that
is definitely if you've had a workout and you're refueling
within kind of a good time frame afterwards, you're you're
doing the right thing.
Speaker 5 (06:50):
You're getting supporting your muscle, your muscle recovery.
Speaker 4 (06:54):
But you are so right, and you've touched on something
such so important because there's lots of research around this
about the absolutely massive effect of the placebo effect of
both medicines and of complementation, and I don't think we
can we can underestimate that. So I think, you know,
absolutely there are groups of people that kind of need
to take them, but the effectiveness for other people when
(07:17):
they are eating overall quite well, you know, is questionable.
And it really is about noticing what's going on in
your body. Like if you're getting coughs and you're getting
cold all the time, you know, we're getting into those
kind of older seasons, then definitely there are some things
that you might be falling short on. Zinc is definitely
one of them. So if you get recurrently sick. Zinc
(07:40):
might be something that you need to look at, but
you don't start taking zinc all the time because you
take zinc, it compromises the absorption of iron and also copper.
So it's one of the things that people don't understand
what subments is. They just go, I feel great on this,
and they just keep taking it. But what happens is
your body is super clever and it kind of can
compensate in different ways, which is why obviously trying to
(08:03):
either if you're going to start taking long term supplementation,
talking to a dietitional nutritious or even a pharmacist that's
actually using it, because they'll understand the interactions and on that.
It's the pharmacist I either person behind the counter, not
the person who is the salesperson standing in front of
the supplements.
Speaker 5 (08:21):
They are very different people, so please go and see
the farmers.
Speaker 3 (08:24):
Pharmacists quite good for advice on that stuff.
Speaker 4 (08:27):
But some of them that have got good knowledge. So
my brother is a pharmacist, for example.
Speaker 5 (08:32):
And he's good. They are, I mean that they are.
Speaker 4 (08:39):
They are absolutely clued up in the interactions with different medications.
They'll know if you went to go and see them
like if I take this one and this one. So
one thing that really does happen a lot these days
is something called supplement stacking, where people are just they're like, oh,
I take this sleep thing which has got varright, and
this is one of the things. People don't have suppments
(09:00):
in isolation. We have these mixing things, and that's why
we just got to be really mind. So I always
encourage people to use food first, but you know there
is place for them.
Speaker 3 (09:10):
Okay, we're going to take some calls. I'm going to
take one more. I'm going to give myself one more
question because I think what some people do with and
like a lot of people who go to the gym,
they might take a supplement after they workout or something
because they think I should have something within an hour
and a half an hour of exercising, which I think
is that seems like it's reasonably common sense to refuel.
(09:32):
But what they might do is they'll go, well, I'll
take a protein shape and shake, and then lunch comes
around and they have the usual lunch and it's like, well,
hang on a minute, You've just had a meal to day,
so that's I.
Speaker 5 (09:43):
Think you do. You are right.
Speaker 4 (09:45):
You do have to consider how some of these things
and also some of the supplements, like you say, do
have sugar in them or other things that people need
to consider. So it isn't just always I just I
do meet a lot of people that just think we'll
just take it, and it's got to be better than
not taking it, you know, big, big picture is what
we need to do.
Speaker 3 (10:05):
All right, We've got I've got lots of questions for Claire.
But guess what, I'm not going to hag it. I'm
going to hand it over to you. I wait, one
hundred and eighty, let's go to Steve. Hello.
Speaker 6 (10:15):
Yeah, good Claire. I'd like to ask you about creatine.
I've resist I resisted taking it for quite some time
because I felt it it might have might have adverse
effects on you know, organs or whatever. I've start with
a protein show. But recently, yeah, I've started taking creating
and I think it's actually really effective. It's it's reduced
(10:39):
by muscle fatigue after going to the gym because I'm
you know, over over fifteen. How so I need to
take something. When you're going to the gym three times
a week, you run the risk of over working out
and you really do. You're playing your fine line and
I find the creatine is extremely helpful, but I don't
(11:00):
want to be on it, you know, day and day out.
What are your thoughts and YouTube? It doesn't seem to
be a lot of negative you know things about it.
It seems to be quite the trend at the moment.
Speaker 4 (11:13):
It is absolutely You're so right, It is absolutely the
trend of the moment.
Speaker 5 (11:17):
But the good thing actually Creating is really.
Speaker 4 (11:19):
Well researched and studying. What is so creatine actually naturally
occurs in meat. But basically what it can do is
it helps with the with your muscles when you're doing exercise.
It allows you to basically increase the weight that you're pushing,
which through that process, if you're pushing heavier weights and
(11:40):
you feel stronger, you're actually able to build more muscle,
provided that you know your your training is matching. So
people that just are kind of just walking around every day,
if you started taking Creating, you're not just going to
get loads of muscles. You've actually got to be doing
the training, which which steve you're doing at the same time.
So what it is doing is it can help performance
and it can help recovery. There are there's kind of
(12:02):
some conversation about also having maybe some positive effects on
brain health and bone health, and that's all kind of
like underweight at the moment. But it is a safe
supplement to take. The recommended dose most people is about
three to five grams around training. And I think the
fact that the matter is Steve, if it's working and
it's safe, then it's something that you can do. And
(12:23):
I think that that creating is one of those things
that doesn't you can tell it's not just a pcebo
effect if you've seen what I mean, like it's quite
pronounced the difference. Some people do gain water weight with
it and they can you know on the scales. If
you're finding it's helping your workouts, that's yeah, yeah, that's
(12:44):
a positive one.
Speaker 3 (12:45):
Thanks. I think we had a bit of feedbit dropping
on Steve there for but thanks for your call, Steve.
I hope that's helpful to you. Eight hundred and eighty
and eighty. By the way, clear is kindly offered that
we're going to select a caller today. Anyone who calls
an we'll we're going to randomly select someone to get
a consultation with Clear or or a dietitian nutrition step
(13:07):
Mission Nutrition, which is clear Clear's company, and also a
copy of your well being planning, a habit track, a
magnet and a pen. That's but flash, isn't it clear magnet?
What's that?
Speaker 4 (13:19):
Well, it's something that you put on your fridge to
you set some kind of goals that you may be like, right,
I'm gonna have you know, five alcohol, three days a week,
just six time. Yeah yeah yeah, stick styr fridge. But
this is what we need. It's knowing what to do
is one thing. I've said this so many times to you, Tim, No,
what is one thing? But doing it is something else.
And that's where we need to make the stuff habitual
(13:40):
in our lives.
Speaker 3 (13:41):
Yeah right, So to anyone who wants to call up, well,
we'll be slicked in one of you to receive that
little peck there. Okay, here's one from Muzz Clear Nearly
fat at fifty three. It's so hard to get rid of.
Speaker 5 (13:55):
So I'm assuming a male, yes, muz, Muz, muz.
Speaker 3 (13:59):
Well you never know, I know, Muzz is mail.
Speaker 4 (14:03):
Okay, good, just check it just second. I mean it's
difficult with females. And the reason I say that is
because in kind of midlife and beyond the reason that
that happens is because we there's hormonal changes that happen
for women, which is tricky that abdominal fat.
Speaker 5 (14:22):
I know, it's really challenging some of the things to
think about.
Speaker 4 (14:25):
Obviously, nutrition is huge, but the stress and sleep are
very very problematic in that area. Okay, So it's extremely
common for people to struggle with that if they are
not getting a good quality seven as of sleep and
they are our stress and most people are stressed these days, right,
So it's finding ways to do that. The other thing
(14:46):
is like the physical activity that helps mobilize that, and
it's not just about doing sit ups. It's actually about
your body becoming more responsive to insulin. So managing your
blood tug levels better. Alcohol obviously is going to be
a big one that kind of affects that there, but
it's just one of the things. Actually, get older, your
(15:07):
metabolic rate actually slows down. So for your age, even
if you eat the same as you always did, even
if you actually eat quite well, as.
Speaker 5 (15:15):
You get older, you are very likely to gain weight.
Speaker 4 (15:18):
So as you do get older, you actually need to
be more active and make sure that you're doing muscle
resistance training, but also do consider sleep and stress. That's
something that is not considered enough. I don't think in
terms of people struggling with their weight and where they
carry their fat.
Speaker 3 (15:36):
Okay, let's take another call, Sandy High.
Speaker 7 (15:40):
Oh High, very clear. My daughter's Hi. My daughter's just
been diagnosed with osteoporosis. She's sixty one and yeah, just
hearing that. Apparently she doesn't have enough calcium and who
(16:02):
diet Apparently she's a small her. Should she be taking
something like protein powder? Do you think?
Speaker 5 (16:14):
Yeah, So that's a really really good question.
Speaker 4 (16:16):
So when we're thinking about bone keeping bones healthy, we
can never beyond the age of actually, like your late twenties,
you can actually never get your bones much stronger. You
actually have to just maintain what you've got, right, So
her situation now is about maintaining the strength that she
has in her bones. So the key things are as
you say, as you mentioned calcium, that would be something
(16:38):
I would have thought that her doctor would have talked
to her about, or I'd hope that her gp had.
Speaker 7 (16:42):
But it's yeah, because she's right, just being diagnosed and
will need to go back to the doctor.
Speaker 4 (16:50):
Yeah, So I mean, and so when she goes back,
I think that's just a really important thing to say,
what can I do to support my bone health? So
the three main things to think about is adequate protein. Definitely,
protein is very very important for your bone health. Also
adequate calcium. But vitamin D and this is extra often
forgotten here in New Zealand. Like, yes, we have quite
(17:12):
a lot of sunshine, but there are lots and lots
of people, particularly as we get older, than are vitamin
D deficient in New Zealand, which is why actually even
in pregnancy, it's recommended that pregnant women take vitamin D
because vitamin DEEP deficiency is more common than people realize.
Speaker 5 (17:28):
So it's those three things.
Speaker 4 (17:30):
That I would hope that the GP would be recommending
if they know they know much about bone healthy.
Speaker 5 (17:36):
It's not just calcium on its own. But she'd need.
Speaker 7 (17:39):
People to find out if she's got a vitamin D.
Speaker 5 (17:45):
Deficiency.
Speaker 4 (17:46):
Yes, absolutely, so there's a blood test that So one
of the things if she's been diagnosed with osteoporosis, she
should one hundred percent. Her GP should be able to
get that and push it so she doesn't have to
pay for it. One of the things that vitemin D
tests is they are quite expensive, so doctors are quite
reluctant to get them done.
Speaker 5 (18:03):
You can pay yourself.
Speaker 4 (18:04):
It's about fifty bucks, but because it's one of the
more expensive blood tests, doctors have to have a reason
to do it. But in your daughter's case, you one
hundred percent would have a case to do that. So
again that's another question for her to ask.
Speaker 3 (18:15):
Hey, thanks for your course, Sandy. Just quickly on the
vitamin D. So how much time do you need to
spend outside with a thin and sort of to get
your vitamin D hit without getting sunburn? Of course, so
you can do it.
Speaker 5 (18:25):
Yeah, no, it's a good question.
Speaker 4 (18:27):
So the guidelines used to be very like twenty to
thirty minutes, but really it depends dramatically where you live
in New Zealand, right that, because it's actually very different
in the North Island of the South. So the recommendations
now are basically to have a walk outside which is
probably about half an hour, with your skin exposed as
much of your skin as possible, so you'll face your arms,
(18:48):
your neck without outside of the sun burning hours and
basically those some burning hours will depend on where you
are in New Zealand the Ministry of Health, do you
have a guide on vitamin D? But I mean, really
all of us should be spending at least half an
hour outside every day at.
Speaker 5 (19:06):
Least because we do that.
Speaker 4 (19:07):
We're we're actually designed to live outside, right, But if
we're for for to expose your eyes to natural light
that regulates your sleep rhythm, but also we need to
expose our skin to to light to make vitamin D.
And it is, it is. It's another one that if
you are constantly sick and your immune system is really low,
(19:30):
if for any reason you spend a lot of time indoors,
if for cultural reasons you cover up, you know and
or you know you you don't expose a lot of
your skin to to the light, highly likely to be
to be struggling with vitamin D.
Speaker 5 (19:44):
And you live in you live in your studio.
Speaker 3 (19:46):
So well, I mean, I actually I do make a
point of it now of trying to get out for walk,
although the weekends are the worst microsoft and you know,
I don't know, it's yeah, it's it's a good reminder
get out and go for a walk half an hour? Yeah, yep, Hey,
guess what we've got to take a break we'll be
back in just a moment, but we'll take your calls
for Clear turnbulls eight and T and eight. It's two
twenty six past four news talks. It'd be yes, we're
(20:07):
talking with Clear turnbul about supplements among other things. And
are they just expensive wheeze or are there some important
ones that you can actually take should take depending on
the time of life and what you're up to. Let's
take some. Actually, I'll do one quick text here, just
says hi. I started walking in August August last year.
I walked twenty to twenty five kilometers during the weekend,
(20:27):
twenty to thirty at the weekend. Gosh, it's brilliant. I've
gone from a wasiste size thirty six to thirty two.
I still eat and drink the same. But do I
need some supplements to just help?
Speaker 5 (20:38):
No?
Speaker 4 (20:38):
I mean if it's not really if you're eating well
and you're feeling good, no, Like the average person doesn't
necessarily need anything else if you're getting the main The
key thing there is if you're getting fruits and veggies
in and eating plenty of high fiber foods and a
variety of other nutrients, like.
Speaker 5 (20:57):
You're good. Like if you're feeling good?
Speaker 3 (20:58):
Rock on, lock on, Okay, right, let's have some more
cause Rachel, Hello.
Speaker 8 (21:03):
Hi, how are you good? It's good clear. I'm forty
five and I trained six days a week. I do
prosper style training in my diet. Good two supplements that
I take. I was starting to notice a bit of
geneeric may pain and I've started taking glue cossom and
(21:24):
with turmeric, and I also take a collagen powdered daily.
Am I wasting my money with die or do they
have a good impact on what they're supposed to be
pulling out?
Speaker 5 (21:34):
Yeah, that's a really good question.
Speaker 4 (21:36):
Collagen The research around that is again increasing, and it
can be really effective. I think, you know, and I
think people do notice in terms of their skin, hair
and nails.
Speaker 5 (21:46):
That's kind of what they tend to notice. First.
Speaker 4 (21:48):
Again, if you've got if financially adding collagen to your
life is you know, is not a stretch for you,
and it's not replacing any food, then it is one
of the ones that is it is actually kind of
worth looking at. In terms of glucosamine lit column a
little column Bee. I'm a big fan of using a
Mega three, making sure that you're focusing on on on
(22:12):
getting a lot of the the like either either oily
fish or a higher dose a Mega three supplement in
terms of the anti inflammatory effect there.
Speaker 5 (22:23):
So that would be something to consider.
Speaker 4 (22:24):
Because the Amiga three also helps with you know, brain health,
heart health and all the.
Speaker 5 (22:29):
Rest of it.
Speaker 4 (22:31):
So that's kind of one that would probably be more
on my list in your situation. Again, that's something yeah,
I mean, it's if you want. There's nothing wrong with it.
There is research that kind of goes either way with it.
It's one of those ones that's like little here, little here,
whereas something psychology and are getting stronger. This is one
(22:51):
of the key things about supplements that's really interesting is
the research is developing all the time, right and then
so this is why the conversation is quite challenging because
it's like as we learn more, we know more. But
for you, I would say, you know, keep with the collagen.
If you feel that bluecose means making a difference, then
carry on. A Mega three will be the one that
(23:11):
I would could also consider.
Speaker 3 (23:13):
What about the other one we've got was in there
was two mieric Is that just what's that any good?
Or is it just the lad I mean I wouldn't.
Speaker 5 (23:22):
I wouldn't be taking a tumor ecceptlement my stuff.
Speaker 4 (23:24):
I mean, if it's got in it as a bonus
and you're going to take it, if you're going to
take it anyway, like, it's not going to do you
any harm. You know, all of a lot of these compounds,
you know, garlic or the rick ginger, they have anti
inflammatory effects in themselves. The effectiveness and a suppment depends
on the brand, all these different things. So but there's
(23:45):
no harm taking that one if it's already got it
in it.
Speaker 3 (23:47):
Okay, yeah, thank you, cheers, right, thanks for you, Colum. Right.
Actually the turmeric thing, is that just a bit of
a trend, really is it? Really?
Speaker 4 (23:58):
It's one of those ones again, I think some of
the what I was saying about the Amiga three there
is a really important one if you're going to take up.
I do think it's something that's broad reaching. Like if
you're not having a couple of oily fish meals a
week and you or maybe vegetarian, your vegan, you know,
a good quality of Mega three supplement.
Speaker 5 (24:18):
Has got a variety of different benefits, right in.
Speaker 4 (24:22):
Terms of your mood, in terms of your skin in
terms of your brain, whereas something like tumoric it's like
a little anti inflammatory thing. I kind of spend my
money either on you know, I spend my money there on.
Speaker 5 (24:33):
Fruits and vegetables.
Speaker 4 (24:34):
Right, Like, It's just some of them have definitely got
a bigger punch than others in terms of their effectiveness.
Speaker 3 (24:41):
Excellent, Right, let's take some more calls. Tricia Hello.
Speaker 9 (24:47):
Here, Hi, Tricia high clear.
Speaker 5 (24:50):
Hello.
Speaker 9 (24:52):
I've got a kind of two in one question. One
is does makenesium help with crimps? I'm sixty nine years
old in get crimps at the night in my leaps
and feet, but it used to get when I was
running and even knew what to do with creamp. And
the second one, is there anything that helps the lower
cholesterol that you can take? Is a supplement?
Speaker 5 (25:16):
Great questions?
Speaker 4 (25:17):
Okay, So with magnesium, the key things to think about
is actually like stretching. So one of the things with
that kind of cramping and bits and pieces like that,
there's a couple of things. One, yes, making sure that
you're you're stretching enough. The other thing, actually, as we
get older, some of that can be to do with
estrogen and and changes in your body. As a female,
(25:38):
what I would say with magnesium is do the experiment yourself.
Speaker 5 (25:42):
Magnesium is very very well well studied.
Speaker 4 (25:46):
If you go to the pharmacy and talk to the
pharmacist about what might be right for your age or
a dietisian. If you you're you can do that and
try it and you know what, if it works for you.
I use magnesium from time to time. There are some
benefits to it. Again, it's one of those things works
for some people doesn't for others. With color estro, one
(26:06):
of the key things that people do not appreciate with
cholesterol is the amount of fiber that you need. So
what happens with cholesterol is it actually gets passed out
in your stool and then it can get reabsorbed. Right,
if you have a high fiber diet, it can reduce
that reabsorption. So in terms of subpmentation, number one, I'd
(26:28):
like to see you know, brown rice, oats, whole grain bread,
whole grain crackers. So I always try and do the
fiber through food first. If you go to my website
clearturmbull dot co dot z put in the word fiber,
you will find a free resource which helps you get
enough fiber naturally through food, So that is what I
would do.
Speaker 5 (26:47):
First of all.
Speaker 4 (26:48):
The second thing that you can do is take sillium husk,
so sillium husk or you can buy that actually as
the brand Metamersal, but it's super expensive, so you can
just buy from the supermarket silium husk.
Speaker 5 (27:00):
It's cheaper, but it's a.
Speaker 4 (27:02):
Bit it's you know, it's kind of like you've got
to stir it into some water and you've got to
chug it down fast before it goes thick. So just
a pre warning anyone that says put it in a smoothie,
by the time you poured your smoothie out, it will
be like a brick.
Speaker 5 (27:16):
So I think with silium husk it's a it's a water.
Speaker 4 (27:19):
But yeah, if you go to my website, is a
really good resource free resource there on fiber.
Speaker 9 (27:24):
Okay, thank you. Then can you dose on magnesium or
the sillium power.
Speaker 4 (27:30):
With magnesium, Yes, you absolutely definitely can and you will
get loose bowels bow motions. So definitely one hundred percent
stick to the dosages on the on the container, and
always with supplements by the best quality that you can afford.
The ones behind the counter, the ones that they are
practitioner only that you have to talk to the pharmacists
about are better quality, more research there, they're going to
(27:51):
have less. You know, they've been more safety standard than
all the rest of it. So where people use supplements,
if they can afford it, I always recommend the ones
behind the counter.
Speaker 3 (28:02):
Excellent, Thanks Treasure. Well we take a break. Will be
just a moment taking your calls or texts for Clear
Turnbull on supplements, which ones are worth it or which
ones to avoid or whatever your questions are eight hundred
and eighteen eighties twenty two to five, it's nineteen to five.
Let's to get through just quickly, clear a clear turnbull.
What have you seen the headlines around the amount of
(28:22):
cottage cheese that we're eating these days? It's become a
real trend, doesn't that protein?
Speaker 4 (28:26):
It absolutely has yes, protein, and particularly in the perimenopause
or women, so women over forty are all being all
on our Instagram and Facebook is hottage cheese. Everything is
being promoted and that's because for the the for its volume,
it's very concentrated in protein. So definitely I've noticed it
(28:48):
run out on a few shells, that's sure.
Speaker 3 (28:51):
Yeah, amazing it's a huge consumption's gone up something like
sixty percent or something. I think in the.
Speaker 4 (28:56):
Last I know the power of the power of social
media and recipes.
Speaker 5 (29:02):
What does chese being used in literally everything? Yeah?
Speaker 3 (29:04):
What is the balance of protein and carbohydrate and when
you should eat them more protein either one?
Speaker 5 (29:11):
Yeah, great question.
Speaker 4 (29:12):
So with protein, one of the key things is to
spread it out throughout the day so you don't While
it's great to obviously have doses at doses or amounts
at your meals, one of the things that we do
terribly in New Zealand is often you know, a couple
of slice of toast or bottle of cereal with a
splash of milk, hardly any protein, and then lunch like
(29:32):
a sandwich, one piece of ham you know, hardly any protein,
and then dinner or steak, fish meat you know, and
then the protein there. It's much better to try and
distribute it throughout the day. So one of the things
again on my website so clearturmble dot co, dot and
z you'll find a protein guide that tells you how
much protein that you need and how to spread it out.
(29:52):
But spreading it out is kind of the key thing
with carbohydrate. It's really about the quality the type that
you're having. So again, there's a very big difference between rice,
bubbles and oats, is a very big difference between donut
and whole grown crackers. So the quality and the quantity
is very variable. So people are terrified of carbohydrate wrongly really,
(30:16):
because carbohydrate is not the devil. It's just the fact
that you've just got to get the type right and
the quantity for you and your level of activity.
Speaker 3 (30:24):
Am I right that if you consistently consume protein throughout
the day, it also helps with maybe reducing you wanting
to binge on carbohydrates as well. Does it help control
your appetite regular protein?
Speaker 5 (30:36):
You're absolutely right.
Speaker 4 (30:37):
So one of the one of the key things that
we know is that fiber and protein are the most
what's called satiating, the most satisfying of nutrients. So we yeah,
that's such a good key, and that's what you know,
why all this cottag cheese is selling out and why
protein's really you know, at the moment, it's a really
big focus. But I would absolutely say that in my industry,
(30:57):
what we're saying to people now is like, don't go
so crazy about protein that you're not eating enough fiber.
Speaker 5 (31:02):
Because we're definitely seeing this. You see all these the trends.
Speaker 4 (31:06):
People are doing all this stuff and then they're they're
forgetting they're eating.
Speaker 5 (31:09):
So much chicken or so much cottage cheese.
Speaker 4 (31:11):
We're like and the tomato and the vegetable with it.
It's like, oh, they I haven't got enough. They can't
eat any more vegetables, So.
Speaker 3 (31:20):
Right, let's tay some more course so high.
Speaker 10 (31:22):
Yeah, Hi, I'm taking vitamin D three one kitchen a
month from the doctor's prescription. But yes, very weak and
watery eyes. And the optometrist has given me these drops
which don't agree. So I've started taking fish oil fifteen
hundred mologram and major three three a day. Would it
(31:43):
be right to both of us together and wouldn't hilt
my eyes? And I also tackeen hundred millograms of vitamin SEA.
Speaker 5 (31:51):
So the Amiga three and the vitamin D very good combination. Yeah,
with vitamin C.
Speaker 4 (31:57):
You know, if you if you're eating your fruits and vegetables,
so I would definitely with vitamin C. Always recommend people
to try and just focus on getting their fruits and
vegetables as the best sources because you get so many
other nutrients and fruits and vegetables and any of these things.
Speaker 5 (32:11):
Again, vitamin C being one of them.
Speaker 4 (32:13):
If you have too much, you literally it is one
of those ones that you just pee out. In terms
of your eyes, it's I don't I don't know where
that fits. That's definitely the optometrius thing, and likely to
be related to either of those supplements. It might be
just something more with a tear duct or something more
functional with your eyes.
Speaker 5 (32:31):
But yeah, the Amiga three and obviously with.
Speaker 4 (32:34):
The recommendation from your doctor, the vitamin D is a
good one, and it's fine to be taking both of those.
Speaker 3 (32:38):
Yeah, he thanks for your call. So now, as somebody said,
asked about the distinct the distinction between soluble and insoluble fiber,
this s tixst to see is that insoluble fiber can
be bad for people with IBS. What do we know
about all that?
Speaker 4 (32:53):
Yeah, So there are actually three types of fiber. So
there's soluble, insoluble, and something called resistant start. So for
good bowel health for the majority of people, we need
both so or three. So some of them, like your
soluble fiber is in things like your pulses.
Speaker 5 (33:13):
And some of your whole grains.
Speaker 4 (33:14):
The insoluble is actually the usky stuff. So again in
some of the grains it can get complicated. I've got
a video on my website on different types of fiber.
One of the key things with irrital bowl syndrome, which
affects about one in seven people in New Zealand, is
that you do need to be mindful of the type
(33:35):
of fiber. But there is absolutely not one size fits
all with irritable bowl. Some people need a lot more fiber,
some people need less. So with irrital bowel syndrome, it
is it's definitely an individual an individual conversation about fiber
rather than saying if you've got ibs, you need to
go one way or the other. So yeah, again, if
(33:58):
you go to my website on fiber, you'll find that
and yeah, miss nutrition, we can help with irrital bowel
as well.
Speaker 3 (34:05):
Excellent. By the way, on your website, are under the
menu if people are looking for that, and then you've
got home about speaking it.
Speaker 4 (34:12):
Yes, it's the recipes and recipes and I should know
that our news, yeah news, I probably need to change it. Yeah,
it's where my blog is. You'll find it in there.
That's a great thing.
Speaker 5 (34:24):
If you can't find it, probably the people can't. Good question.
Speaker 3 (34:26):
Okay, good stuff, right, Actually, let's go to Lee Hello, oh.
Speaker 11 (34:35):
Hello, Hi. I'd just like to say about fider mundee.
I heard mine checked many years ago and found that
I was basically non existent in it and was given
one capsule every week. So I thought i'd get my
husband tested. And because he played bowls, so he's outside
(34:57):
a lot, he's outside on the garden every day, and
he had nothing IRA. How does it work out?
Speaker 5 (35:05):
So it depends.
Speaker 4 (35:06):
So number one, it's the amount of the amount of
time that you spend outside, the amount of skin that
is exposed, and also the color of your skin makes
a big difference. So with people with paler skin, they
need to be outside for longer to absorb vitamin D
than people.
Speaker 11 (35:24):
Who've got playing plowing balls takes all day.
Speaker 4 (35:29):
Yes, I know, Yeah, it's one of those things that's
that's probably very variable individually.
Speaker 5 (35:36):
So it's just your body's ability to make that.
Speaker 4 (35:38):
Like, I absolutely agree with you, that makes no sense
that he was out of the idle day doing.
Speaker 11 (35:44):
Thet To mention you was iron When I get my
blood taste done and they ring me and say everything's fine.
I say no, no, no, you give me what level my Oh, yes,
can bear pit, because that's what I want to know.
Say say, irons not to a hundred, you know, you
try me what it is, and they will always say, oh,
(36:08):
you're just on the cusp like you know, wham father thing. Yeah,
so it's okay, And that's not okay. I should be
at least half. I've had nine problems since I was
a child. Yeah that makes me angry.
Speaker 5 (36:25):
Well, I absolutely, I absolutely hear you.
Speaker 4 (36:28):
One of the one of the things that is quite
challenging with any blood tests is that there's there's a
range of what they consider normal, right and but but
obviously and I am actually the same in this iron
conversation that if I am on the cusp of what
is considered normal, and if I if I am on
the cuspo off, I can't get out of bed, like
I'm so tired. So for me, I actually go, well,
(36:51):
that's not normal. For me, I actually need my iron
levels to be higher than what is considered like the
lower end of normal for me to function. And as
dieticians and nutritionists, this is something that we deal with
all the time. And I absolutely hear your frustration with that,
and it is if you are a person that sits
on the cusp before is considered normal or is like
(37:13):
on the teetering on the.
Speaker 5 (37:14):
Lower end, and you feel terrible, then you need.
Speaker 4 (37:18):
To have that conversation and say, listen, i might be
on the lower end of normal, but I'm not feeling good.
And again that's where you know, if you know that
you've been lower nine for your whole life or someone
else in this situation, that's an individual case. We're not
everybody is average any by any description.
Speaker 3 (37:36):
Okay. By the way, when you get blood tists, you
get a copy of the results that sees what your
numbers are, and it usually sees what the rangers, doesn't it.
Speaker 5 (37:43):
Yeah, you do well.
Speaker 4 (37:45):
Again, depending on your doctor, you can request it. So
some people don't get it. But I would say, like
my whole family work in the medical profession, and I've
I've worked in hospitals on and off, you know, in
my life. And it is a frustration that people have
all the time around ranges. It's the same with everything.
It's the same with money, it's the same with educate.
All of these things. Is like, well, this is considered normal.
(38:08):
For your child, for your money. It doesn't always work
like that, and we actually have to sometimes think a
bit outside the picture if people are still struggling on
the lower or the higher.
Speaker 3 (38:17):
End, and sometimes googling your results and just relying on
Google to tell you is not as helpful as maybe
understanding context, which is what a doctor can do as well.
Isn't it for instant.
Speaker 5 (38:27):
Yeah, totally.
Speaker 4 (38:27):
And also it's very important to be New Zealand focused
with the figures because again a lot of the information
comes out of the States, and our numbers are different,
and the guidelines are difference and supplements a difference and
so on.
Speaker 3 (38:38):
Okay, right, we'll be back in just the tickets eight
and a half minutes to five news talks. He'd b yes,
welcome back Newstalk sid B. Look the last couple of
minutes with clear timble, so I see if we can
brainstorm a few quick texts once is clear. In the morning,
I have a scoop of protein powder and milk and
a shot of coffee. Does the caffeine alter the protein
and the protein powder?
Speaker 5 (38:57):
No, it doesn't, which is good.
Speaker 3 (38:59):
There's a quick one, by the way. The winner of
the session with the clear the consultation with the nutrition
and the copy of the wellbeing Planner and the habit
tracker is Rachel. And we'll pass Rachel's details onto Clear.
So good on you're Rachel. Rachel was only called about
glucosamine and tumeric supplements, et cetera. Is there something that
I can take for restlance legs at night?
Speaker 5 (39:22):
Magnesium would be? Would be something would be probably the
first thing to look at.
Speaker 3 (39:26):
Okay, higli oily fish. Amiga three does tined tuna count?
Speaker 4 (39:32):
It does count, but you have to have quite a
lot of it to get enough Amiga three. If you
go to healthyfood dot com and type in a Mega
three into the search, there's an article there on how
much is in different fish because tuna cand is one
of the lower ones, but it still has some.
Speaker 3 (39:49):
Yeah, okay, I feel so much better on protein powder
since hypertheridism and will never stop plays something Magnesium to
be regular as a must.
Speaker 4 (40:00):
Yes, Magnesium is that it makes keeps you regular. So
when you have magnesium, it keeps it loosens things. Let's
just say that what's the best way.
Speaker 3 (40:09):
To get I've got one text from somebody since and
to go to the lou and bow motion every three days,
any safe ways to speed that up? Although the music's rolling,
so you left to be quick.
Speaker 5 (40:18):
Okay.
Speaker 4 (40:19):
Number one, make sure if that's new on set, go
and see your doctor. If you've always been like that,
then you need to. It's checking your fiber and your fluid.
But if you are newly constipated, once every three days.
Speaker 5 (40:30):
You need to go and see your GP.
Speaker 3 (40:31):
Yeah, there we go. There's a bit of good advice
for anyone who relates to that. Hey, Clear, thanks so much. Gosh,
time flies when you having fun, doesn't.
Speaker 5 (40:37):
It doesn't it? Yes, thank you for having me.
Speaker 3 (40:40):
Nice to see you again, and you can go to
clear turnball dot co, dot en z if you want
to check out some of those references Clear made about protein.
Gab Rate's lots of good information there and we'll catch again. Clear.
Good on you soon. Thank you, Bye bye, Schammel, Bill Yakup.
As next as the New Talks.
Speaker 1 (40:54):
It'd be for more from the Weekend collective. Listen live
to News Talks. It'd be weekends from three pm, or
follow the podcast on iHeartRadio.
You're listening to the Weekend Collective podcast from News Talk SEDB.
Speaker 2 (00:10):
In the PCSUS th same when.
Speaker 3 (00:33):
It's welcome back to the Weekend Collective. We welcome in
if you just joined us, but if you missed Politics
Center of a couple of interesting interviews there, one with
Sam Memory from the ABC about the Australian election result.
Then before that we spoke with Judith Collins about the
two billion dollars they're investing in some new helicopters and
your feedback on that as well. You can go and
check out a podcast if we'd like to hear that
(00:53):
hour on the news Talks website. Just look for the
Weekend Collective and we get each hour up and ready
to listen to pretty quickly after the each hour has concluded.
But right now this hour, it's welcome to, Welcome to
the Health Hub and joining us actually feels like it's
been a little while. But since we've spoken clear it's
a nutritionist, Clear Turnbull. How are you doing.
Speaker 4 (01:16):
I'm all right, I'm just about alive. Yeah, I've had
four boys here all weekend, so pre teenage boys. You know,
it's just a bit. I feel like I've done more
parenting than I need to in a year.
Speaker 3 (01:27):
Yeah, because we're joining us from down and down from
a Queenstown.
Speaker 5 (01:32):
Now I am yeah, I'm well.
Speaker 4 (01:35):
I think when you live when you live in the
South Island, you do a lot of traveling everywhere. So
I'm on and off planes all the time, in and
out of weather events.
Speaker 5 (01:42):
And what I've discovered is.
Speaker 4 (01:44):
Sporting requires a lot more driving and a lot more
people around at your house.
Speaker 3 (01:49):
So good. Yeah, well, it's good to We like to
know you're keeping at a mischief, so that's good.
Speaker 5 (01:54):
Yes, trying.
Speaker 3 (01:56):
Yeah, and now we'd like your calls one hundred and
eighty t and eighty or text nine two nine two
any questions you might have on nutrition, and we always
like to tie a theme or two into the conversation
just to give it a flavor from the start. But
if there's something you'd like to ask clear about the
way you're eating, and you know, maybe you're struggling to
lose weight or you actually I think a lot of
(02:16):
the time that is the question with people because they
change their diet and they go into the nutritious food
they love it so much, just eat more of it,
or maybe they're going to the germ and that they
think they're going to lose weight, but because they get
they're using more energy, they're just eating more and it
keeps just keeps on. What is it a moment on
the lips and lifetime on the apps? Not sure that anyway,
But we're going to talk in this about supplements and
(02:39):
because you know you've heard that the rumors that supplements
and vitamins can just be I'm not sure how to
how to describe this. Should I say expensive wheeze, expensive
peas or expensive urine? Whatever? But sometimes do you.
Speaker 5 (02:52):
Take a do you take any to tell me?
Speaker 6 (02:54):
Tell me?
Speaker 3 (02:55):
Actually, here's the thing.
Speaker 5 (02:57):
To be honest.
Speaker 3 (02:57):
Okay, do I what's what's the supplement? First? Define it
for me.
Speaker 4 (03:01):
Well, it's yeah, it's the category has got broader because
you know, it probably used to be considered the multi
vitamin tablets and.
Speaker 5 (03:09):
Then maybe a little bit of iron, a little bit
of zinc, and now there's.
Speaker 4 (03:12):
All of the powders and all of the I mean,
there's all sorts of different things that you can mix
into water and blend up, and you know, so it's
quite a big category. But it's something that supplements your
main diet. So you know what you eat and it's
vast and people spend large amounts of money in this area,
and it's about you know, you want to get bang
(03:34):
for your buck and also make sure you're not buying
the right thing.
Speaker 3 (03:36):
Okay, well I'm going to it's just owning up. Okay,
I'm going to be I'm waiting for you to shoot
me down on this one. But anyway, so, I don't
actually take any particular supplements. I've even stopped taking a
multi vitamin, even though that's something I normally do. Take
a maldiviloament, but I just fell off the wagon of
(03:58):
taking it and I haven't missed it, and I thought,
do I really needed to keep taking these things. I
just keep eating a balanced diet. But what I do
is I go to the gym three times a week
to do a weights workout, and one of our guess
slex Flint, has designed a program for me, and I said,
I don't want to be in there for longer than
an hour. I want to be in and out. But
I work quite hard, and at the end of it,
sometimes if I'm in a hurry, I'll make a protein
(04:21):
smoothie with a bit of powder, and that's my sort
of lunch.
Speaker 4 (04:24):
Yeah, which is convenience and you know, if if people
have got the protein. Powders and protein supplements are not
necessary for most people, but for busy active people, if
you've got the money and you find it convenient, it's
fine to be using what's check like I have, you know,
I've got I've got to I.
Speaker 5 (04:42):
Don't have an issue.
Speaker 4 (04:43):
It's again it's about people using money for something that's
going to actually work. So there are actually some people
who who definitely wear supplements are absolutely required. So in pregnancy,
for example, in New Zealand, it's recommended, you know, absolutely
definitely recommended to take bolloic acid, iodine and vitamin D.
For older people as you're getting older, particularly for people
(05:05):
who've got a small appetite or who you know struggle
to eat, or textures are very difficult with dentures and
things like that, like that can be a place where
just it's very physically hard to get the nutrients in.
So that's another area where supplementation is. You know, as
dietitians and nutritions we do kind of support that. The
(05:26):
other thing is people with gut issues, and a lot
of people have got gut issues, but more we're talking
things like celiac disease, inflammatory about basically because you can't
absorb absorb it, and vegetarians and vegan tend to often
need iron and B twelve.
Speaker 5 (05:43):
So it's not the supplements you know bad.
Speaker 4 (05:47):
I just think that some people are just like, oh, well,
if I just take my supplement, i'd tick my healthy
box and off I go, which is kind of what
you were saying your multivsion.
Speaker 5 (05:55):
But you didn't feel indifferent, which proves well, I.
Speaker 3 (05:58):
Don't know actually with the supplement now, I don't know,
because there is such a thing as the placebo effect,
and I have had very strong but I have had
times if I haven't eaten after i've and it's a
reasonably heavyweight to sort of work out. If I haven't eaten,
I can feel little. If I will start to feel
like I forgot, I feel bugged. But if I go
(06:20):
home and the first thing I do is I just
whacked the milk and bit of ices and the smoothie powder,
I must say half an hour later, I feel like Christmas.
I feel really good, and I'm worried. Is that, of course?
Why is that? Or is it just simply that you
know what you have worked hard, tim you've earned it,
You've had some food, your muscles are going, thank you,
and move on with the rest of your day.
Speaker 4 (06:41):
Well, it's good that you're refueling, you know. So that
is definitely if you've had a workout and you're refueling
within kind of a good time frame afterwards, you're you're
doing the right thing.
Speaker 5 (06:50):
You're getting supporting your muscle, your muscle recovery.
Speaker 4 (06:54):
But you are so right, and you've touched on something
such so important because there's lots of research around this
about the absolutely massive effect of the placebo effect of
both medicines and of complementation, and I don't think we
can we can underestimate that. So I think, you know,
absolutely there are groups of people that kind of need
to take them, but the effectiveness for other people when
(07:17):
they are eating overall quite well, you know, is questionable.
And it really is about noticing what's going on in
your body. Like if you're getting coughs and you're getting
cold all the time, you know, we're getting into those
kind of older seasons, then definitely there are some things
that you might be falling short on. Zinc is definitely
one of them. So if you get recurrently sick. Zinc
(07:40):
might be something that you need to look at, but
you don't start taking zinc all the time because you
take zinc, it compromises the absorption of iron and also copper.
So it's one of the things that people don't understand
what subments is. They just go, I feel great on this,
and they just keep taking it. But what happens is
your body is super clever and it kind of can
compensate in different ways, which is why obviously trying to
(08:03):
either if you're going to start taking long term supplementation,
talking to a dietitional nutritious or even a pharmacist that's
actually using it, because they'll understand the interactions and on that.
It's the pharmacist I either person behind the counter, not
the person who is the salesperson standing in front of
the supplements.
Speaker 5 (08:21):
They are very different people, so please go and see
the farmers.
Speaker 3 (08:24):
Pharmacists quite good for advice on that stuff.
Speaker 4 (08:27):
But some of them that have got good knowledge. So
my brother is a pharmacist, for example.
Speaker 5 (08:32):
And he's good. They are, I mean that they are.
Speaker 4 (08:39):
They are absolutely clued up in the interactions with different medications.
They'll know if you went to go and see them
like if I take this one and this one. So
one thing that really does happen a lot these days
is something called supplement stacking, where people are just they're like, oh,
I take this sleep thing which has got varright, and
this is one of the things. People don't have suppments
(09:00):
in isolation. We have these mixing things, and that's why
we just got to be really mind. So I always
encourage people to use food first, but you know there
is place for them.
Speaker 3 (09:10):
Okay, we're going to take some calls. I'm going to
take one more. I'm going to give myself one more
question because I think what some people do with and
like a lot of people who go to the gym,
they might take a supplement after they workout or something
because they think I should have something within an hour
and a half an hour of exercising, which I think
is that seems like it's reasonably common sense to refuel.
(09:32):
But what they might do is they'll go, well, I'll
take a protein shape and shake, and then lunch comes
around and they have the usual lunch and it's like, well,
hang on a minute, You've just had a meal to day,
so that's I.
Speaker 5 (09:43):
Think you do. You are right.
Speaker 4 (09:45):
You do have to consider how some of these things
and also some of the supplements, like you say, do
have sugar in them or other things that people need
to consider. So it isn't just always I just I
do meet a lot of people that just think we'll
just take it, and it's got to be better than
not taking it, you know, big, big picture is what
we need to do.
Speaker 3 (10:05):
All right, We've got I've got lots of questions for Claire.
But guess what, I'm not going to hag it. I'm
going to hand it over to you. I wait, one
hundred and eighty, let's go to Steve. Hello.
Speaker 6 (10:15):
Yeah, good Claire. I'd like to ask you about creatine.
I've resist I resisted taking it for quite some time
because I felt it it might have might have adverse
effects on you know, organs or whatever. I've start with
a protein show. But recently, yeah, I've started taking creating
and I think it's actually really effective. It's it's reduced
(10:39):
by muscle fatigue after going to the gym because I'm
you know, over over fifteen. How so I need to
take something. When you're going to the gym three times
a week, you run the risk of over working out
and you really do. You're playing your fine line and
I find the creatine is extremely helpful, but I don't
(11:00):
want to be on it, you know, day and day out.
What are your thoughts and YouTube? It doesn't seem to
be a lot of negative you know things about it.
It seems to be quite the trend at the moment.
Speaker 4 (11:13):
It is absolutely You're so right, It is absolutely the
trend of the moment.
Speaker 5 (11:17):
But the good thing actually Creating is really.
Speaker 4 (11:19):
Well researched and studying. What is so creatine actually naturally
occurs in meat. But basically what it can do is
it helps with the with your muscles when you're doing exercise.
It allows you to basically increase the weight that you're pushing,
which through that process, if you're pushing heavier weights and
(11:40):
you feel stronger, you're actually able to build more muscle,
provided that you know your your training is matching. So
people that just are kind of just walking around every day,
if you started taking Creating, you're not just going to
get loads of muscles. You've actually got to be doing
the training, which which steve you're doing at the same time.
So what it is doing is it can help performance
and it can help recovery. There are there's kind of
(12:02):
some conversation about also having maybe some positive effects on
brain health and bone health, and that's all kind of
like underweight at the moment. But it is a safe
supplement to take. The recommended dose most people is about
three to five grams around training. And I think the
fact that the matter is Steve, if it's working and
it's safe, then it's something that you can do. And
(12:23):
I think that that creating is one of those things
that doesn't you can tell it's not just a pcebo
effect if you've seen what I mean, like it's quite
pronounced the difference. Some people do gain water weight with
it and they can you know on the scales. If
you're finding it's helping your workouts, that's yeah, yeah, that's
(12:44):
a positive one.
Speaker 3 (12:45):
Thanks. I think we had a bit of feedbit dropping
on Steve there for but thanks for your call, Steve.
I hope that's helpful to you. Eight hundred and eighty
and eighty. By the way, clear is kindly offered that
we're going to select a caller today. Anyone who calls
an we'll we're going to randomly select someone to get
a consultation with Clear or or a dietitian nutrition step
(13:07):
Mission Nutrition, which is clear Clear's company, and also a
copy of your well being planning, a habit track, a
magnet and a pen. That's but flash, isn't it clear magnet?
What's that?
Speaker 4 (13:19):
Well, it's something that you put on your fridge to
you set some kind of goals that you may be like, right,
I'm gonna have you know, five alcohol, three days a week,
just six time. Yeah yeah yeah, stick styr fridge. But
this is what we need. It's knowing what to do
is one thing. I've said this so many times to you, Tim, No,
what is one thing? But doing it is something else.
And that's where we need to make the stuff habitual
(13:40):
in our lives.
Speaker 3 (13:41):
Yeah right, So to anyone who wants to call up, well,
we'll be slicked in one of you to receive that
little peck there. Okay, here's one from Muzz Clear Nearly
fat at fifty three. It's so hard to get rid of.
Speaker 5 (13:55):
So I'm assuming a male, yes, muz, Muz, muz.
Speaker 3 (13:59):
Well you never know, I know, Muzz is mail.
Speaker 4 (14:03):
Okay, good, just check it just second. I mean it's
difficult with females. And the reason I say that is
because in kind of midlife and beyond the reason that
that happens is because we there's hormonal changes that happen
for women, which is tricky that abdominal fat.
Speaker 5 (14:22):
I know, it's really challenging some of the things to
think about.
Speaker 4 (14:25):
Obviously, nutrition is huge, but the stress and sleep are
very very problematic in that area. Okay, So it's extremely
common for people to struggle with that if they are
not getting a good quality seven as of sleep and
they are our stress and most people are stressed these days, right,
So it's finding ways to do that. The other thing
(14:46):
is like the physical activity that helps mobilize that, and
it's not just about doing sit ups. It's actually about
your body becoming more responsive to insulin. So managing your
blood tug levels better. Alcohol obviously is going to be
a big one that kind of affects that there, but
it's just one of the things. Actually, get older, your
(15:07):
metabolic rate actually slows down. So for your age, even
if you eat the same as you always did, even
if you actually eat quite well, as.
Speaker 5 (15:15):
You get older, you are very likely to gain weight.
Speaker 4 (15:18):
So as you do get older, you actually need to
be more active and make sure that you're doing muscle
resistance training, but also do consider sleep and stress. That's
something that is not considered enough. I don't think in
terms of people struggling with their weight and where they
carry their fat.
Speaker 3 (15:36):
Okay, let's take another call, Sandy High.
Speaker 7 (15:40):
Oh High, very clear. My daughter's Hi. My daughter's just
been diagnosed with osteoporosis. She's sixty one and yeah, just
hearing that. Apparently she doesn't have enough calcium and who
(16:02):
diet Apparently she's a small her. Should she be taking
something like protein powder? Do you think?
Speaker 5 (16:14):
Yeah, So that's a really really good question.
Speaker 4 (16:16):
So when we're thinking about bone keeping bones healthy, we
can never beyond the age of actually, like your late twenties,
you can actually never get your bones much stronger. You
actually have to just maintain what you've got, right, So
her situation now is about maintaining the strength that she
has in her bones. So the key things are as
you say, as you mentioned calcium, that would be something
(16:38):
I would have thought that her doctor would have talked
to her about, or I'd hope that her gp had.
Speaker 7 (16:42):
But it's yeah, because she's right, just being diagnosed and
will need to go back to the doctor.
Speaker 4 (16:50):
Yeah, So I mean, and so when she goes back,
I think that's just a really important thing to say,
what can I do to support my bone health? So
the three main things to think about is adequate protein. Definitely,
protein is very very important for your bone health. Also
adequate calcium. But vitamin D and this is extra often
forgotten here in New Zealand. Like, yes, we have quite
(17:12):
a lot of sunshine, but there are lots and lots
of people, particularly as we get older, than are vitamin
D deficient in New Zealand, which is why actually even
in pregnancy, it's recommended that pregnant women take vitamin D
because vitamin DEEP deficiency is more common than people realize.
Speaker 5 (17:28):
So it's those three things.
Speaker 4 (17:30):
That I would hope that the GP would be recommending
if they know they know much about bone healthy.
Speaker 5 (17:36):
It's not just calcium on its own. But she'd need.
Speaker 7 (17:39):
People to find out if she's got a vitamin D.
Speaker 5 (17:45):
Deficiency.
Speaker 4 (17:46):
Yes, absolutely, so there's a blood test that So one
of the things if she's been diagnosed with osteoporosis, she
should one hundred percent. Her GP should be able to
get that and push it so she doesn't have to
pay for it. One of the things that vitemin D
tests is they are quite expensive, so doctors are quite
reluctant to get them done.
Speaker 5 (18:03):
You can pay yourself.
Speaker 4 (18:04):
It's about fifty bucks, but because it's one of the
more expensive blood tests, doctors have to have a reason
to do it. But in your daughter's case, you one
hundred percent would have a case to do that. So
again that's another question for her to ask.
Speaker 3 (18:15):
Hey, thanks for your course, Sandy. Just quickly on the
vitamin D. So how much time do you need to
spend outside with a thin and sort of to get
your vitamin D hit without getting sunburn? Of course, so
you can do it.
Speaker 5 (18:25):
Yeah, no, it's a good question.
Speaker 4 (18:27):
So the guidelines used to be very like twenty to
thirty minutes, but really it depends dramatically where you live
in New Zealand, right that, because it's actually very different
in the North Island of the South. So the recommendations
now are basically to have a walk outside which is
probably about half an hour, with your skin exposed as
much of your skin as possible, so you'll face your arms,
(18:48):
your neck without outside of the sun burning hours and
basically those some burning hours will depend on where you
are in New Zealand the Ministry of Health, do you
have a guide on vitamin D? But I mean, really
all of us should be spending at least half an
hour outside every day at.
Speaker 5 (19:06):
Least because we do that.
Speaker 4 (19:07):
We're we're actually designed to live outside, right, But if
we're for for to expose your eyes to natural light
that regulates your sleep rhythm, but also we need to
expose our skin to to light to make vitamin D.
And it is, it is. It's another one that if
you are constantly sick and your immune system is really low,
(19:30):
if for any reason you spend a lot of time indoors,
if for cultural reasons you cover up, you know and
or you know you you don't expose a lot of
your skin to to the light, highly likely to be
to be struggling with vitamin D.
Speaker 5 (19:44):
And you live in you live in your studio.
Speaker 3 (19:46):
So well, I mean, I actually I do make a
point of it now of trying to get out for walk,
although the weekends are the worst microsoft and you know,
I don't know, it's yeah, it's it's a good reminder
get out and go for a walk half an hour? Yeah, yep, Hey,
guess what we've got to take a break we'll be
back in just a moment, but we'll take your calls
for Clear turnbulls eight and T and eight. It's two
twenty six past four news talks. It'd be yes, we're
(20:07):
talking with Clear turnbul about supplements among other things. And
are they just expensive wheeze or are there some important
ones that you can actually take should take depending on
the time of life and what you're up to. Let's
take some. Actually, I'll do one quick text here, just
says hi. I started walking in August August last year.
I walked twenty to twenty five kilometers during the weekend,
(20:27):
twenty to thirty at the weekend. Gosh, it's brilliant. I've
gone from a wasiste size thirty six to thirty two.
I still eat and drink the same. But do I
need some supplements to just help?
Speaker 5 (20:38):
No?
Speaker 4 (20:38):
I mean if it's not really if you're eating well
and you're feeling good, no, Like the average person doesn't
necessarily need anything else if you're getting the main The
key thing there is if you're getting fruits and veggies
in and eating plenty of high fiber foods and a
variety of other nutrients, like.
Speaker 5 (20:57):
You're good. Like if you're feeling good?
Speaker 3 (20:58):
Rock on, lock on, Okay, right, let's have some more
cause Rachel, Hello.
Speaker 8 (21:03):
Hi, how are you good? It's good clear. I'm forty
five and I trained six days a week. I do
prosper style training in my diet. Good two supplements that
I take. I was starting to notice a bit of
geneeric may pain and I've started taking glue cossom and
(21:24):
with turmeric, and I also take a collagen powdered daily.
Am I wasting my money with die or do they
have a good impact on what they're supposed to be
pulling out?
Speaker 5 (21:34):
Yeah, that's a really good question.
Speaker 4 (21:36):
Collagen The research around that is again increasing, and it
can be really effective. I think, you know, and I
think people do notice in terms of their skin, hair
and nails.
Speaker 5 (21:46):
That's kind of what they tend to notice. First.
Speaker 4 (21:48):
Again, if you've got if financially adding collagen to your
life is you know, is not a stretch for you,
and it's not replacing any food, then it is one
of the ones that is it is actually kind of
worth looking at. In terms of glucosamine lit column a
little column Bee. I'm a big fan of using a
Mega three, making sure that you're focusing on on on
(22:12):
getting a lot of the the like either either oily
fish or a higher dose a Mega three supplement in
terms of the anti inflammatory effect there.
Speaker 5 (22:23):
So that would be something to consider.
Speaker 4 (22:24):
Because the Amiga three also helps with you know, brain health,
heart health and all the.
Speaker 5 (22:29):
Rest of it.
Speaker 4 (22:31):
So that's kind of one that would probably be more
on my list in your situation. Again, that's something yeah,
I mean, it's if you want. There's nothing wrong with it.
There is research that kind of goes either way with it.
It's one of those ones that's like little here, little here,
whereas something psychology and are getting stronger. This is one
(22:51):
of the key things about supplements that's really interesting is
the research is developing all the time, right and then
so this is why the conversation is quite challenging because
it's like as we learn more, we know more. But
for you, I would say, you know, keep with the collagen.
If you feel that bluecose means making a difference, then
carry on. A Mega three will be the one that
(23:11):
I would could also consider.
Speaker 3 (23:13):
What about the other one we've got was in there
was two mieric Is that just what's that any good?
Or is it just the lad I mean I wouldn't.
Speaker 5 (23:22):
I wouldn't be taking a tumor ecceptlement my stuff.
Speaker 4 (23:24):
I mean, if it's got in it as a bonus
and you're going to take it, if you're going to
take it anyway, like, it's not going to do you
any harm. You know, all of a lot of these compounds,
you know, garlic or the rick ginger, they have anti
inflammatory effects in themselves. The effectiveness and a suppment depends
on the brand, all these different things. So but there's
(23:45):
no harm taking that one if it's already got it
in it.
Speaker 3 (23:47):
Okay, yeah, thank you, cheers, right, thanks for you, Colum. Right.
Actually the turmeric thing, is that just a bit of
a trend, really is it? Really?
Speaker 4 (23:58):
It's one of those ones again, I think some of
the what I was saying about the Amiga three there
is a really important one if you're going to take up.
I do think it's something that's broad reaching. Like if
you're not having a couple of oily fish meals a
week and you or maybe vegetarian, your vegan, you know,
a good quality of Mega three supplement.
Speaker 5 (24:18):
Has got a variety of different benefits, right in.
Speaker 4 (24:22):
Terms of your mood, in terms of your skin in
terms of your brain, whereas something like tumoric it's like
a little anti inflammatory thing. I kind of spend my
money either on you know, I spend my money there on.
Speaker 5 (24:33):
Fruits and vegetables.
Speaker 4 (24:34):
Right, Like, It's just some of them have definitely got
a bigger punch than others in terms of their effectiveness.
Speaker 3 (24:41):
Excellent, Right, let's take some more calls. Tricia Hello.
Speaker 9 (24:47):
Here, Hi, Tricia high clear.
Speaker 5 (24:50):
Hello.
Speaker 9 (24:52):
I've got a kind of two in one question. One
is does makenesium help with crimps? I'm sixty nine years
old in get crimps at the night in my leaps
and feet, but it used to get when I was
running and even knew what to do with creamp. And
the second one, is there anything that helps the lower
cholesterol that you can take? Is a supplement?
Speaker 5 (25:16):
Great questions?
Speaker 4 (25:17):
Okay, So with magnesium, the key things to think about
is actually like stretching. So one of the things with
that kind of cramping and bits and pieces like that,
there's a couple of things. One, yes, making sure that
you're you're stretching enough. The other thing, actually, as we
get older, some of that can be to do with
estrogen and and changes in your body. As a female,
(25:38):
what I would say with magnesium is do the experiment yourself.
Speaker 5 (25:42):
Magnesium is very very well well studied.
Speaker 4 (25:46):
If you go to the pharmacy and talk to the
pharmacist about what might be right for your age or
a dietisian. If you you're you can do that and
try it and you know what, if it works for you.
I use magnesium from time to time. There are some
benefits to it. Again, it's one of those things works
for some people doesn't for others. With color estro, one
(26:06):
of the key things that people do not appreciate with
cholesterol is the amount of fiber that you need. So
what happens with cholesterol is it actually gets passed out
in your stool and then it can get reabsorbed. Right,
if you have a high fiber diet, it can reduce
that reabsorption. So in terms of subpmentation, number one, I'd
(26:28):
like to see you know, brown rice, oats, whole grain bread,
whole grain crackers. So I always try and do the
fiber through food first. If you go to my website
clearturmbull dot co dot z put in the word fiber,
you will find a free resource which helps you get
enough fiber naturally through food, So that is what I
would do.
Speaker 5 (26:47):
First of all.
Speaker 4 (26:48):
The second thing that you can do is take sillium husk,
so sillium husk or you can buy that actually as
the brand Metamersal, but it's super expensive, so you can
just buy from the supermarket silium husk.
Speaker 5 (27:00):
It's cheaper, but it's a.
Speaker 4 (27:02):
Bit it's you know, it's kind of like you've got
to stir it into some water and you've got to
chug it down fast before it goes thick. So just
a pre warning anyone that says put it in a smoothie,
by the time you poured your smoothie out, it will
be like a brick.
Speaker 5 (27:16):
So I think with silium husk it's a it's a water.
Speaker 4 (27:19):
But yeah, if you go to my website, is a
really good resource free resource there on fiber.
Speaker 9 (27:24):
Okay, thank you. Then can you dose on magnesium or
the sillium power.
Speaker 4 (27:30):
With magnesium, Yes, you absolutely definitely can and you will
get loose bowels bow motions. So definitely one hundred percent
stick to the dosages on the on the container, and
always with supplements by the best quality that you can afford.
The ones behind the counter, the ones that they are
practitioner only that you have to talk to the pharmacists
about are better quality, more research there, they're going to
(27:51):
have less. You know, they've been more safety standard than
all the rest of it. So where people use supplements,
if they can afford it, I always recommend the ones
behind the counter.
Speaker 3 (28:02):
Excellent, Thanks Treasure. Well we take a break. Will be
just a moment taking your calls or texts for Clear
Turnbull on supplements, which ones are worth it or which
ones to avoid or whatever your questions are eight hundred
and eighteen eighties twenty two to five, it's nineteen to five.
Let's to get through just quickly, clear a clear turnbull.
What have you seen the headlines around the amount of
(28:22):
cottage cheese that we're eating these days? It's become a
real trend, doesn't that protein?
Speaker 4 (28:26):
It absolutely has yes, protein, and particularly in the perimenopause
or women, so women over forty are all being all
on our Instagram and Facebook is hottage cheese. Everything is
being promoted and that's because for the the for its volume,
it's very concentrated in protein. So definitely I've noticed it
(28:48):
run out on a few shells, that's sure.
Speaker 3 (28:51):
Yeah, amazing it's a huge consumption's gone up something like
sixty percent or something. I think in the.
Speaker 4 (28:56):
Last I know the power of the power of social
media and recipes.
Speaker 5 (29:02):
What does chese being used in literally everything? Yeah?
Speaker 3 (29:04):
What is the balance of protein and carbohydrate and when
you should eat them more protein either one?
Speaker 5 (29:11):
Yeah, great question.
Speaker 4 (29:12):
So with protein, one of the key things is to
spread it out throughout the day so you don't While
it's great to obviously have doses at doses or amounts
at your meals, one of the things that we do
terribly in New Zealand is often you know, a couple
of slice of toast or bottle of cereal with a
splash of milk, hardly any protein, and then lunch like
(29:32):
a sandwich, one piece of ham you know, hardly any protein,
and then dinner or steak, fish meat you know, and
then the protein there. It's much better to try and
distribute it throughout the day. So one of the things
again on my website so clearturmble dot co, dot and
z you'll find a protein guide that tells you how
much protein that you need and how to spread it out.
(29:52):
But spreading it out is kind of the key thing
with carbohydrate. It's really about the quality the type that
you're having. So again, there's a very big difference between rice,
bubbles and oats, is a very big difference between donut
and whole grown crackers. So the quality and the quantity
is very variable. So people are terrified of carbohydrate wrongly really,
(30:16):
because carbohydrate is not the devil. It's just the fact
that you've just got to get the type right and
the quantity for you and your level of activity.
Speaker 3 (30:24):
Am I right that if you consistently consume protein throughout
the day, it also helps with maybe reducing you wanting
to binge on carbohydrates as well. Does it help control
your appetite regular protein?
Speaker 5 (30:36):
You're absolutely right.
Speaker 4 (30:37):
So one of the one of the key things that
we know is that fiber and protein are the most
what's called satiating, the most satisfying of nutrients. So we yeah,
that's such a good key, and that's what you know,
why all this cottag cheese is selling out and why
protein's really you know, at the moment, it's a really
big focus. But I would absolutely say that in my industry,
(30:57):
what we're saying to people now is like, don't go
so crazy about protein that you're not eating enough fiber.
Speaker 5 (31:02):
Because we're definitely seeing this. You see all these the trends.
Speaker 4 (31:06):
People are doing all this stuff and then they're they're
forgetting they're eating.
Speaker 5 (31:09):
So much chicken or so much cottage cheese.
Speaker 4 (31:11):
We're like and the tomato and the vegetable with it.
It's like, oh, they I haven't got enough. They can't
eat any more vegetables, So.
Speaker 3 (31:20):
Right, let's tay some more course so high.
Speaker 10 (31:22):
Yeah, Hi, I'm taking vitamin D three one kitchen a
month from the doctor's prescription. But yes, very weak and
watery eyes. And the optometrist has given me these drops
which don't agree. So I've started taking fish oil fifteen
hundred mologram and major three three a day. Would it
(31:43):
be right to both of us together and wouldn't hilt
my eyes? And I also tackeen hundred millograms of vitamin SEA.
Speaker 5 (31:51):
So the Amiga three and the vitamin D very good combination. Yeah,
with vitamin C.
Speaker 4 (31:57):
You know, if you if you're eating your fruits and vegetables,
so I would definitely with vitamin C. Always recommend people
to try and just focus on getting their fruits and
vegetables as the best sources because you get so many
other nutrients and fruits and vegetables and any of these things.
Speaker 5 (32:11):
Again, vitamin C being one of them.
Speaker 4 (32:13):
If you have too much, you literally it is one
of those ones that you just pee out. In terms
of your eyes, it's I don't I don't know where
that fits. That's definitely the optometrius thing, and likely to
be related to either of those supplements. It might be
just something more with a tear duct or something more
functional with your eyes.
Speaker 5 (32:31):
But yeah, the Amiga three and obviously with.
Speaker 4 (32:34):
The recommendation from your doctor, the vitamin D is a
good one, and it's fine to be taking both of those.
Speaker 3 (32:38):
Yeah, he thanks for your call. So now, as somebody said,
asked about the distinct the distinction between soluble and insoluble fiber,
this s tixst to see is that insoluble fiber can
be bad for people with IBS. What do we know
about all that?
Speaker 4 (32:53):
Yeah, So there are actually three types of fiber. So
there's soluble, insoluble, and something called resistant start. So for
good bowel health for the majority of people, we need
both so or three. So some of them, like your
soluble fiber is in things like your pulses.
Speaker 5 (33:13):
And some of your whole grains.
Speaker 4 (33:14):
The insoluble is actually the usky stuff. So again in
some of the grains it can get complicated. I've got
a video on my website on different types of fiber.
One of the key things with irrital bowl syndrome, which
affects about one in seven people in New Zealand, is
that you do need to be mindful of the type
(33:35):
of fiber. But there is absolutely not one size fits
all with irritable bowl. Some people need a lot more fiber,
some people need less. So with irrital bowel syndrome, it
is it's definitely an individual an individual conversation about fiber
rather than saying if you've got ibs, you need to
go one way or the other. So yeah, again, if
(33:58):
you go to my website on fiber, you'll find that
and yeah, miss nutrition, we can help with irrital bowel
as well.
Speaker 3 (34:05):
Excellent. By the way, on your website, are under the
menu if people are looking for that, and then you've
got home about speaking it.
Speaker 4 (34:12):
Yes, it's the recipes and recipes and I should know
that our news, yeah news, I probably need to change it. Yeah,
it's where my blog is. You'll find it in there.
That's a great thing.
Speaker 5 (34:24):
If you can't find it, probably the people can't. Good question.
Speaker 3 (34:26):
Okay, good stuff, right, Actually, let's go to Lee Hello, oh.
Speaker 11 (34:35):
Hello, Hi. I'd just like to say about fider mundee.
I heard mine checked many years ago and found that
I was basically non existent in it and was given
one capsule every week. So I thought i'd get my
husband tested. And because he played bowls, so he's outside
(34:57):
a lot, he's outside on the garden every day, and
he had nothing IRA. How does it work out?
Speaker 5 (35:05):
So it depends.
Speaker 4 (35:06):
So number one, it's the amount of the amount of
time that you spend outside, the amount of skin that
is exposed, and also the color of your skin makes
a big difference. So with people with paler skin, they
need to be outside for longer to absorb vitamin D
than people.
Speaker 11 (35:24):
Who've got playing plowing balls takes all day.
Speaker 4 (35:29):
Yes, I know, Yeah, it's one of those things that's
that's probably very variable individually.
Speaker 5 (35:36):
So it's just your body's ability to make that.
Speaker 4 (35:38):
Like, I absolutely agree with you, that makes no sense
that he was out of the idle day doing.
Speaker 11 (35:44):
Thet To mention you was iron When I get my
blood taste done and they ring me and say everything's fine.
I say no, no, no, you give me what level my Oh, yes,
can bear pit, because that's what I want to know.
Say say, irons not to a hundred, you know, you
try me what it is, and they will always say, oh,
(36:08):
you're just on the cusp like you know, wham father thing. Yeah,
so it's okay, And that's not okay. I should be
at least half. I've had nine problems since I was
a child. Yeah that makes me angry.
Speaker 5 (36:25):
Well, I absolutely, I absolutely hear you.
Speaker 4 (36:28):
One of the one of the things that is quite
challenging with any blood tests is that there's there's a
range of what they consider normal, right and but but
obviously and I am actually the same in this iron
conversation that if I am on the cusp of what
is considered normal, and if I if I am on
the cuspo off, I can't get out of bed, like
I'm so tired. So for me, I actually go, well,
(36:51):
that's not normal. For me, I actually need my iron
levels to be higher than what is considered like the
lower end of normal for me to function. And as
dieticians and nutritionists, this is something that we deal with
all the time. And I absolutely hear your frustration with that,
and it is if you are a person that sits
on the cusp before is considered normal or is like
(37:13):
on the teetering on the.
Speaker 5 (37:14):
Lower end, and you feel terrible, then you need.
Speaker 4 (37:18):
To have that conversation and say, listen, i might be
on the lower end of normal, but I'm not feeling good.
And again that's where you know, if you know that
you've been lower nine for your whole life or someone
else in this situation, that's an individual case. We're not
everybody is average any by any description.
Speaker 3 (37:36):
Okay. By the way, when you get blood tists, you
get a copy of the results that sees what your
numbers are, and it usually sees what the rangers, doesn't it.
Speaker 5 (37:43):
Yeah, you do well.
Speaker 4 (37:45):
Again, depending on your doctor, you can request it. So
some people don't get it. But I would say, like
my whole family work in the medical profession, and I've
I've worked in hospitals on and off, you know, in
my life. And it is a frustration that people have
all the time around ranges. It's the same with everything.
It's the same with money, it's the same with educate.
All of these things. Is like, well, this is considered normal.
(38:08):
For your child, for your money. It doesn't always work
like that, and we actually have to sometimes think a
bit outside the picture if people are still struggling on
the lower or the higher.
Speaker 3 (38:17):
End, and sometimes googling your results and just relying on
Google to tell you is not as helpful as maybe
understanding context, which is what a doctor can do as well.
Isn't it for instant.
Speaker 5 (38:27):
Yeah, totally.
Speaker 4 (38:27):
And also it's very important to be New Zealand focused
with the figures because again a lot of the information
comes out of the States, and our numbers are different,
and the guidelines are difference and supplements a difference and
so on.
Speaker 3 (38:38):
Okay, right, we'll be back in just the tickets eight
and a half minutes to five news talks. He'd b yes,
welcome back Newstalk sid B. Look the last couple of
minutes with clear timble, so I see if we can
brainstorm a few quick texts once is clear. In the morning,
I have a scoop of protein powder and milk and
a shot of coffee. Does the caffeine alter the protein
and the protein powder?
Speaker 5 (38:57):
No, it doesn't, which is good.
Speaker 3 (38:59):
There's a quick one, by the way. The winner of
the session with the clear the consultation with the nutrition
and the copy of the wellbeing Planner and the habit
tracker is Rachel. And we'll pass Rachel's details onto Clear.
So good on you're Rachel. Rachel was only called about
glucosamine and tumeric supplements, et cetera. Is there something that
I can take for restlance legs at night?
Speaker 5 (39:22):
Magnesium would be? Would be something would be probably the
first thing to look at.
Speaker 3 (39:26):
Okay, higli oily fish. Amiga three does tined tuna count?
Speaker 4 (39:32):
It does count, but you have to have quite a
lot of it to get enough Amiga three. If you
go to healthyfood dot com and type in a Mega
three into the search, there's an article there on how
much is in different fish because tuna cand is one
of the lower ones, but it still has some.
Speaker 3 (39:49):
Yeah, okay, I feel so much better on protein powder
since hypertheridism and will never stop plays something Magnesium to
be regular as a must.
Speaker 4 (40:00):
Yes, Magnesium is that it makes keeps you regular. So
when you have magnesium, it keeps it loosens things. Let's
just say that what's the best way.
Speaker 3 (40:09):
To get I've got one text from somebody since and
to go to the lou and bow motion every three days,
any safe ways to speed that up? Although the music's rolling,
so you left to be quick.
Speaker 5 (40:18):
Okay.
Speaker 4 (40:19):
Number one, make sure if that's new on set, go
and see your doctor. If you've always been like that,
then you need to. It's checking your fiber and your fluid.
But if you are newly constipated, once every three days.
Speaker 5 (40:30):
You need to go and see your GP.
Speaker 3 (40:31):
Yeah, there we go. There's a bit of good advice
for anyone who relates to that. Hey, Clear, thanks so much. Gosh,
time flies when you having fun, doesn't.
Speaker 5 (40:37):
It doesn't it? Yes, thank you for having me.
Speaker 3 (40:40):
Nice to see you again, and you can go to
clear turnball dot co, dot en z if you want
to check out some of those references Clear made about protein.
Gab Rate's lots of good information there and we'll catch again. Clear.
Good on you soon. Thank you, Bye bye, Schammel, Bill Yakup.
As next as the New Talks.
Speaker 1 (40:54):
It'd be for more from the Weekend collective. Listen live
to News Talks. It'd be weekends from three pm, or
follow the podcast on iHeartRadio.
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