If your joints ache after exercise, if your hips or knees are not what they used to be, or if you are just noticing your body recovering more slowly than it did a few years ago, this episode is going to be genuinely useful.
Leanne and Susie break down the evidence on what food can and cannot do for chronic pain and joint health, call out the supplements that are not worth your money, and explain what the Mediterranean diet actually looks like in real life, which is not what most people think it is.
Plus there is new research on meal repetition and weight loss that might just change how you think about meal prep, a verdict on the new Arnott's Shapes Light and Crispy range that had everyone's Instagram lighting up, and a straight-talking answer to one of the most common questions in clinic: do you actually need a multivitamin?
In this episode:
Why joint pain increases as estrogen declines, and why women in their 40s and 50s are disproportionately affected by inflammation, tendinitis, frozen shoulder, and chronic pain
The only three nutrients with a genuine evidence base for joint health, and why turmeric is not one of them
What the Mediterranean diet actually looks like when you strip away the Instagram version, and why most people eating reasonably well are still not doing it properly
Why just 10% body weight loss can meaningfully reduce the experience of joint pain, and why that number is more achievable than most people think
The collagen question answered properly: how much you need, which form works, why vitamin C must be paired with it, and how long you actually need to take it before expecting results
New research from a US university showing that eating the same meals most days led to nearly 6% body weight loss over 12 weeks, compared to 4% in those who varied their diet significantly. What this actually means in practice, and the important caveat both Leanne and Susie flag
The new Arnott's Shapes Light and Crispy range: is the white box marketing genius or genuine nutrition improvement? Leanne and Susie give their honest verdict, including what the ingredients and nutrition panel actually reveal
Why neither Leanne nor Susie routinely recommend multivitamins, what the real risks of nutrient stacking are, and what to do instead if you know your diet has gaps
Shop Designed by Dietitians:
If you are looking to support joint health, recovery, and overall nutrition, explore the range at designedbydietitians.com, including RENEW collagen, omega-3 support, and the full supplement range formulated specifically for busy women.
Keep telling your friends about The Nutrition Couch, and join the private Designed by Dietitians Facebook community for free content and upcoming online seminars. DM Leanne or Susie on Instagram for the private link.
See omnystudio.com/listener for privacy information.
Listen
Watch
Mark as Played
Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:02):
Do you suffer from joint pain? Chronic pain can be
one of the most debilitating issues to deal with on
a daily basis, but the good news is there are
plenty of dietary strategies proven to help reduce inflammation in
the body and reduce the experience of chronic pain. On
today's episode of The Nutrition Couch, we take a look
at the latest evidence based nutrition strategies to help keep
(00:23):
any pain under control. Hi, I'm Susie Burrell and I'm
Leanne Wood, and together we bring you The Nutrition Couch,
the weekly podcast with everything that you need to know
in the world of nutrition as well as managing pain
through diet. We have some new data to show that
eating the same thing each day may actually be helpful
when it comes to weight control. We have a new
snack biscuit many of you will have had a look at,
(00:46):
and we will have a review. And our listener question
is all about multi vitamins. So Leanne, if there is
one thing I have noticed in my forties or even
in the past couple of years as my estrogen continues
to drop, is that my joints are painful, Like if
I do any kind of extreme like a big run,
(01:08):
for example, I have hit pain. I have ankle pain,
and I used to get no pain until I had
the twins, and that's about ten years ago. But now
it just seems to be getting worse and worse and worse.
So I'm definitely not at an osteoarth writers stage, you know.
I just know this is a bit of wear and tear,
highly likely as a result of my declining estrogen. When
(01:29):
I winged to you, you quickly told me I needed
to increase my intake of collagen. That was helpful, thanks man.
And but I don't even have chronic pain, you know.
I just have occasional flare ups or my hit my herd,
or my ankle hurts, or I get out of the
car and my achilles is about to snap, you know,
just typical aging things. But then I know I've got
clients who have severe chronic like osteoarthritis. I've got one
(01:52):
much younger client with severe arthritis in her fingers. And
I know people listening, you know, there's some of us
out there who are suffer from this kind of chronic pain.
And I think the risk with that is that we
are feeling uncomfortable and then we might reach for an
anti inflammatory, or even go into the supplement section of
(02:15):
chemists and there is a myriad of supplements that claim
to help with joint pain, wear and tear, and you
can leave feeling like you've bought the turmeric and you've
bought the fish oil and you're on your way. So
I thought it was an opportune time to chat a
little bit about why women throughout the lifespan will increase
enjoyed pain for many reasons, but then some of the
(02:37):
key dietary strategies, because whilst the diet strategies are not
overly sexy, there is some quite strong evidence around using them,
and it really comes down to those day to day
dietary patterns rather than the one off supplements, because I think,
you know, the supplement industry leads us to believe that
one off things work and we can spend a lot
of money on it when you're probably sometimes better to
(03:00):
a couple of tablespoons of extraversion olive oil each day,
you know, when we actually look at the evidence. So
why is joint pain so much more common as we
get older? Basically as our estrogen levels decline. Certainly receptors
for that helped to minimize the experience of pain that
is well documented. So that's why we see an increased
(03:20):
incidence of frozen shoulder. You're more likely to have tendin
itis plant a fasciitis like I hear it quite regularly
with my clients, and it is indirectly all linked to
estrogen levels, which is why it's really ideal if you
can monitor and track those over time. I know we
had some feedback recently Land when we were talking about
estrogen as a measure of the stage of perimenopause, and
(03:41):
we had a bit of kickback from some medical doctors
who said you shouldn't be diagnosing on that, And my
feedback on that is declining. Estrogen is still relevant in
terms of a perimenopause journey, and I think that sometimes
we don't observe it over time enough. And indeed, if
you're using different contraceptions, it can be difficult to ascertain.
But if your basic level is going down throughout the years,
(04:03):
it's a fairly sure sign that you're in perimenopause, and
that is useful I believe, as a measure in terms
of when you may benefit from some HRT or other.
Being aware that you're more likely to experience the signs
of pro inflammation because ultimately ly and the menopause or
years are pro inflammatory, and that's why a number of
lifestyle diseases rear their ugly head and pain becomes more pronounced.
(04:26):
So basically we lose that protective effect through the reproductive years.
You know, our joints tend to be a lot more malleable,
but also it's were and tear. You know, we've got
these joints where you know, you're young, you're sixty kilos
on your hip joint. You know, you can probably get
away with a lot of training, but as we get older,
it's just wear and tear, isn't it. And if you're
carrying twenty or thirty more kilos on those joints, it
(04:48):
makes sense that over time they're going to become more painful.
There's certainly a genetic component to certain types of arthritis.
So you know, it's a myriad. It's not a one
size fits or model. But what the common thing is
that women will you know, recover poorly after training. They
will have aching joints, particularly in the hip socket or
the knee or the ankle, and yeah, it makes it
(05:10):
really difficult to can impact sleep and make it really
difficult to feel inspired about training. And that's one of
the reasons often when talking with women in these age groups,
they're keen sometimes to reduce weight. It's not aesthetic, but
it's more functional, knowing that if there's five or ten
less kilos on a kneejoint or a hip joint, that
will make a difference. I always laugh about getting in
the cars, you know how you know older men they
(05:30):
get these hot cars like and they're really close to
the ground. But there's a couple of guys, school parents.
There's like this daddy drops in this aqua blue Ferrari
or Lamborghini or some flash car, right, and I just think, God,
you can tell they're only menopause or men buying them,
because menopause are women. There's no way they can get
down that low once you get about the age of
forty five. So that's why maybe they need the younger
(05:53):
girlfriends in the hot car because the women are like,
bugger off, I'm only getting in the suv. Anyway, I digress.
Looking at what is the actual evidence, So this is
based on some literature reviews looking at what are the
actual dietary strategies and certainly there's a strong association between
metabolic disease, weight gain and ostereoarthritis. So if you are
(06:15):
gaining weight, you have higher insulin, your pro inflammatory. Over
time your HbA one seeds on the increase that will
exacerbate the symptoms and increase the likeliness of ostereoarthritis developing.
Also linked to high cholesterol, which is not a surprise.
But I think the standout part of the research that
I find interestingly in is just ten percent of weight
loss body fat loss can significantly reduce the experience of pain.
(06:39):
So that can be as few as just, you know,
less than ten kilos, So even if you are one
hundred kilos, just losing ten is going to be beneficial
for your joints. So don't get put off by thinking,
oh my god, I need to get back to sixty kilos.
Your body will benefit just from being in a negative
energy balance and losing just ten percent of body weight
for this. And when it comes to key nutrients have
(07:01):
a positive association. So if you were going to spend
money before you rush in and buy the joint formula
and all the different things that they're selling, the only
key nutrients that has a clear evidence space is for
a Mega three supplementation, Vitamin D supplementation, and also vitamin K.
There's actually not huge controlled trials that says tumeric is beneficial.
(07:24):
So these may have an association, but when it comes
to a true evidence space, these are the only ones
that we should be looking at. But in terms of
dietary patterns, when you look at the evidence for inflammatory pathways,
the Mediterranean diet has been shown to reduce C reactive
protein or a measure a Marcrobe inflammation by twenty percent.
(07:45):
That is significant. Extravergin olive oil has a very beneficial
nutrient called oliocanthal, which has a very similar effect to ibuprofen.
In one randomized control trial of eighteen overweight and OBEs
adult supplementing with forty meal of extra virgin olive oil,
we're shown to reduce oxidative stress in the body and
(08:06):
reduce inflammation and the experience of pain. So this is
the good, well controlled dietary trials. This isn't the one
off novel trial to say pop some tumrek in your
curry and off you go. It's about the dietary patterns
over time, and I guarantee you if you're listening to
this and you've got a bad hip, you've got a
bad knee. When I remind us all of how you
(08:26):
eat for inflammation, I promise you won't be doing all
the steps because we've spoken about this before and we
all cherry picket. So a Mediterranean style of eating is
not slathering extra virgin olive oil on a salad, having
a few glasses of red wine and a big pasta meal.
That is not eating Mediterranean. That is holiday Italian style eating.
If we look at a true Mediterranean style of eating,
(08:48):
think back to nonas grandmother's how do they eat? They
don't snack a lot. They have two or three meals
a day. They often start quite light in the morning.
They have the plain coffee, quite simple food. They have
generally two cooked meals a day. There's not a lot
of red meat. There's relatively low and saturated fat. There's
a lot more poultry and a lot more fish. There's
seven to ten serves of leafy fresh fruit and vegetables
(09:10):
every single day. So I'm not talking about once a
week you do a soup and a virtuous I'm talking
every single day having seven to ten serves. I promise
you very few people listening will be doing that because
it is hard work and requires a lot of energy,
and that's where you use the extra virgin olive oil.
You don't use it on chips, you use it on
the salad and the vegetables. On top of that, there's
often legumes and nuts, and there's literally no processed food.
(09:33):
So there is no uber eats, there's no grilled there's
no what's the Mexican everybody has, there's no Gusman, there's
no two bottles of wine on the weekend. There's no
bunning sausages. There's none of that stuff going in. So
even if you eat pretty well, I guarantee there'll also
be the discretionary extra still going in. There'll be Easter
(09:54):
chocolates going in, There'll be cakes and biscuits at work
going in. There'll be treats on week and going in.
And that completely negates the benefits of the anti inflammatory
style of eating. So if chronic pain is debilitating in
your life, the first thing I would do is give
yourself a period of time, a week or two, to
commit to completely clean eating. Now, Leanne and I do
(10:16):
not like that idea of clean eating that you're a
better human if you eat clean, but for a therapeutic approach,
if you get rid of all the processed food in
your diet for a week or two, focus solely on
whole foods that just two to three meals a days,
maybe a snack of a piece of food or a
handful of nuts, white fish most nights, two or three
different colored veggies, a big salad in the day with
(10:39):
extra virgin olive oil, the same at night, no process snacks.
I guarantee you your inflammation will reduce in the body
in that period of time, and you will have a
reduction in pain. And that is a true Mediterranean style
of eating. I don't supplement a lot because I think
in general, if you're eating well, you'll get most of it.
But again, if you're someone listening who does have osteotheride,
(11:00):
who does have rheumatoid, who does notice informations got worse,
if you've moved through the lifespan, you are the people
for whom two to three grams of long chain amega
three fats is probably beneficial. That's where I would make
a dose official vitamin where you're doing a couple of
those at night, making sure your vitamin D is not
adequate but is optimal. So that may again require a
vitamin D supplement because that is where the evidence comes from.
(11:23):
And give it a go, because in the case of
chronic pain, you've got nothing to lose and everything to gain.
But sometimes it's just a matter of going alcohol free
for a couple of weeks. It's a matter of cutting
out the eating out for a couple of weeks and
then you notice the difference and then you know that
you're on the right track with it.
Speaker 2 (11:39):
I'd say more than a couple of weeks though, Like
if you're going to go alcohol free and cut down
on the processed foods, I honestly think it needs to
be a couple of months. When you're talking about chronic pain.
Some of these diet strategies do take quite a while
to actually, you know, make a difference. And even the
same with amiga three's and that kind of thing. So
I think there's also differing levels of you know, chronic
pain versus joint pain as well. And when it comes
(11:59):
to just joint pain, like you were discussing in the beginning,
you mentioned the amigosriy bats are super important. The protein's
actually really important as well for the tissue repair maintenance
and that consistent intake throughout the day. Vitamin C. If
you're eating more of a Mediterranean style diet, you probably
will get enough vitamin C in through out the dates.
You know, antioxidants essential for collagen synthesis. And the last
(12:20):
one there's been a little bit of research in as
well for joint pain in particular, is that gelatin and
the collagen rich food. So think that good quality bone broads,
slow cooked meats, that kind of thing. But where you
are having collagen, you want to make sure you've got
enough of the vitamin C as well to synthesize that.
And I think that you've got to have those realistic expectations,
like if you've got advanced ostearthritis, there's probably not much
(12:42):
that diet is really going to be helpful for. If
you've got really severe joint degeneration, probably not a whole
hit that diet's going to be useful for. But like
Susie said, if you just get some mild achy joints
or particularly when you're exercising dietary strategies and a couple
of those key nutrients protein mega three is vitamin Z
collagen can be quite effective for that joint pain particularly
(13:05):
linked to exercise, and where if you are considering collagen,
because I have put a couple of my clients onto
collagen for that joint pain related to exercise. Susie, like
I said, was saying to you, the research really sits
at collagen peptide supplementation that ten to fifteen grams a day.
So we know that if you're taking collagens from like
a skin, hand, nail perspective, it's three to five grams
(13:26):
a day. We know that if it's for that joint
health perspective or joint pain, it's ten to fifteen grams
a day. So it's a lot longer. And if you
look at some of the research, the benefits can take
eight to twenty four weeks. So it's not immediate, right,
You're not going to see a benefit three days after
you take collagen supplements or three days after you start.
You're Amiga threes. It has to be daily, it has
to be consistently, and it has to be for a
(13:48):
period of time to actually assessive. It's actually got to
make a difference for you because when you're looking at
a collagen supplementation, they're providing things like amino acids you're
glyci in your pro line. They're the building blocks for
hulage and that's what can be really beneficial for joint
health as well. And yes, the body does make its
own collagen, but when it does come to something like
joint pain, there is a small amount of research that
(14:09):
can show that collagen with vitamin C, so really important
that you find a brand with vitamin C can be effective.
But you've got to do it for a minimum of
eight weeks every day to actually see if it makes
a difference. And then of course that's going to work
best with an anti inflammatory style of eating, overall protein
intake and strength training to really make sure that you're
kind of stabilizing those joints as well. And obviously we'd
(14:32):
point towards like an exercise physiologist. If you're someone with
you know, joint pain and you've had injuries in the past,
you're going through rehab that kind of thing as well.
So all important points to consider. But I think the
main takeaway message is consistency over perfection, but actually consistency
not I'd do it Monday, Tuesday, Wednesday and then write
the rest of the week off, or you know, I'm
(14:52):
going to take my collagen sporadically or my amega three
is sporadically a couple of times a week, and just
forget the other days. You're probably not actually going to
get the benefit there. And if you are taking some supplements,
really making sure where are my supplements coming from? You know,
are these brands white labeling, are they getting it straight
from China, whacking their brand name on it and selling
it to you at an inflated price, or are these
actually using good quality ingredients in the correct clinical doses
(15:16):
as well? So know the doses when it comes to
amiga three, is when it comes to vitamin D, when
it comes to collagen, and make sure that you're actually
getting a reputable brand that has the correct doses in it.
But like Cusie said, the baseline needs to be right,
the diet quality needs to be correct, the movement needs
to be there. You need to have seen a specialist
if that's what you need, or an exercise physio or
just have a correct training program for your joint pain
(15:39):
or for your muscle pain or whatever it might be
to actually ensure that you're getting those benefits long term.
Speaker 1 (15:44):
True, and I think eating away from the home since
in a lot more than we realize unless you're someone
who lives rurally and doesn't have a lot of takeaway
or options, and you're cooking a lot. I think that
they're for busy people. It's very easy to either have
social events or grabbing lunch out work meetings, or picking
out something quick for dinner, particularly if you've got young
people in the house and they're again more likely to
(16:06):
be eating ultra processed foods. But you might think it
only slips in a couple of times, but you probably
find it slipping in most days. And of course we
don't want to increase the pressure on listeners to be
cooking all the time, but you're always much better to
use a pre made supermarket vegetables and protein. It will
always be healthier than a takeaway because when you eat
food away from the home, inevitably it is fried in
(16:29):
processed types of oil, which basically increases our intake of
the Amiga six fats, which are pro inflammatory and drowns
out those natural anti inflammatories found in the Amiga threes.
So even if you're eating pretty well and having fish
regularly at home, but still then eating some of those
oils from pizza. Mexican food tie food. They'll be drowning
at the beneficial effects of those long chain fats. So
(16:50):
you really want to minimize that kind of food to
sort of once maybe twice a week, rather than the
three or four times that most of us do end
up having it by the time you count the weekend eating,
the social occasions of celebrations. So keep that in mind
to it. It's not that we're looking at it in
terms of being bad food. It's more it changes the
nutrient ratios of what we're eating because you drown out
(17:10):
those natural good fats that we don't get the process
fats to such a great extent when we're preparing food
at home.
Speaker 2 (17:17):
Yeah, very very important point. And speaking of all the
joint pain, we've also got some other new research that
is really interesting. And I saw a couple of I guess,
big lag doctor dietitian type pages talking about this research,
and when I first saw it, I thought, yeah, it
makes a whole lot of sense, because you know, I've
always said that to clients like meal prep, it's easy.
It takes away the decision fatigue. And so the research
(17:37):
was really basically showing that having the same meals on
most days has a really effective result from a weight
loss perspective. Basically, so researchers at a university in the US,
we're really looking at self reported food logs. So they
analyzed one hundred and twelve overweight or obi's adults and
their food logs, and basically what they did from there
(17:59):
is they put them into a twelve week program where
participants ate the same meals and snacks basically day to
day for consistency in terms of calorie intake. Like, they
were basically following a very structured meal plan in order
to lose some body weight. And then they had others
who chose different foods and different snacks whose calorie intake
fluctuated a lot more wildly throughout the day or throughout
(18:19):
the week. So those that actually stuck to the really
structured same meal, same snacks each day lost nearly six
percent of their body weight on average. Was those who
had a more vary diet and were eating different things,
different snacks, different meals most days only lost about four
percent of their body weight, so still a good result.
But basically the authors found that for every hundred calorie
(18:42):
difference in a participant's day to day diet, the weight
loss decreased by zero point six percent over the studies
twelve week period, So it was interesting. But I'd say
that it's something that I've been telling clients for years
because it just like that repetition eating similar things. I'm
not saying eat the same thing lunch every single day,
eat the same dinner seven days a week. That's not
(19:03):
what we're saying. But I've always been a massive fan
of meal prep, say prepping your lunches on a Sunday
and having the same lunch for three days in a row,
because it makes it easy. Yes, it's a repetition, but
it reduces decision fatigue on those busy days. And it
also helps to lower the exposure to the kind of
ultra process foods. It lowers the drive to go and
(19:23):
get take out at lunchtime because you're starving and you
haven't you know, you got no ingredients in the house
and you're at work and you didn't bring your lunch
in with you. And it also really really helps to
regulate portion and calorie control. Like someone a client said
to me a couple of weeks ago, like, oh, do
you track your calories every day? And I was like no,
but what I do do is meal prep once or
twice a week, which helps me to regulate my portions
(19:45):
and my calorie intake because when I do meal prep,
I do tend to measure things. I don't just whack
them in bowls and you know, hope for the best.
I will follow a recipe that I've either created myself
or I'm following you know, someone else's recipe, that there
are portions related to that, So it helps me to regulate.
I guess the calories that are going in without me
having to track every single thing I eat. So eating
(20:07):
similar meals every day doesn't mean eating the same foods forever.
It doesn't mean that the meals have to be bland
or boring or they can't taste good. I think that
it is really helpful for busy people because it just
allows you to stay on track of holidays. Yeah, and
that food can taste really good. It doesn't have to
be bland or boring. But I guess the only big
caveat to this new research I guess that I was
(20:28):
thinking about when I was reading it is that longer term,
too little variety isn't great. We know it reduces gut health.
The microdiversity we know it limits nutrient intakes, like if
you're having chicken every single day for lunch, for example,
you're not going to get in the amiga threes. If
you had some salmon or some tuna, you're not going
to get the correct amount of iron as if you
had you know, beef mints a couple of days that
(20:50):
week as well. So it can sort of limit nutrient
intake if you're not being too varied with your diet
across the week. It can also reduce diet quality. If,
for example, you're having a tunis with I don't know,
cottage sheees and brown rice every single day, you're obviously
not getting in the same quality of dit as if
you were choosing other different nutrients as well. And for
some people it can lead to boredom. Like I've had
(21:11):
some clients so I was very happy to eat the
same thing three, four, five days in a row, no problem.
Then I've had other clients so a hard no on
eating the same thing even the next day. Like if
they had extra for dinner and they took leftovers for
lunch the next day, they'd be bored of it by
the next day. So I guess we're all very very
different in that respect. But I do think the sweet
(21:31):
spot in terms of what this research is talking about
is for me for what I interpreted as what I
call controlled variety. Right, So it is controlled, it is
eating similar things, but it also is enough variety in
the wig that you don't get bored, that you don't
fall off the wagon, that you are able to get
in enough different nutrients throughout the week. Because in my practice,
(21:52):
and I'm sure Susie you see the same thing, clients
that tend to do this, that have, you know, a
bunch of similar meals that they can rotate between, a
bunch of samless snacks they can rotate between. They're the
clients who tend to succeed when it comes to fat loss,
because those who don't really struggle because they just are
constantly trying to make new food all the time. There's
no real structure. There's a lot of decisions around food
(22:14):
and eating that need to be made, and there's also
a lot of like falling off the wagon because they're like, oh, well,
I'm too busy, or I don't have time, or it's
just easy to eat what everyone else is eating versus actually,
you know, eating your prep lunch or having something that
you decided you were going to have a day or
two ago. So I like the research. I've been doing
it with my clients for years. I'm doing it with
myself for years, and I find it really helpful to
(22:34):
stay on track. What do you think about this new research.
I'm sure you do very similar as well, don't you. Well.
Speaker 1 (22:39):
I think it's funny because I remember not so many
weeks ago, we talked about the importance of mixing it
up in your diet. So I think that there's always
tight research out there. I think that it comes down
to having a repertoire of meals that tick the boxes nutritionally, because,
like you said, when you're picking out something random, so
I'll have clients who'll say, oh, I was really hungry,
so I went and grab this, and it's probably quite healthy,
(23:03):
but might not meet their macro needs. Whereas if you
have that default signature recipes that you eat, so I'll
describe it as lighter meals in the week or more
indulgent meals that you might only have once or twice.
But I think just for ease and to keep from
too much variety and too many extra slipping and it
can be quite helpful, and I think it makes sense.
(23:24):
I'll always say to clients when they're starting off on
a new program, the tighter you can keep your diet
and minimize the extras for the first couple of weeks,
the more likely it is you'll see results. And we
know that that's very motivating to keep going. So I
think you're minimizing the extras because we live in a
world where there is just constantly food around. And if
you're looking for that data one day when you're in
(23:46):
an office, just count how many times people are talking
about food or offering food. You know, it can be
fifty one hundred different exposures on a daily basis. As
any wonder that we find it difficult to keep on
track with our diet, which is why having those default
options for high protein snacks or lunches on the go
so you sort of don't have to think too much
about it it becomes auto q is quite helpful. So yeah,
(24:08):
an interesting piece of research.
Speaker 2 (24:11):
Speaking interesting and it's new Shapes.
Speaker 1 (24:14):
Put this up one in the stir and everyone went
crazy for it. We all love a shape, don't we
We love a shape reasons You're like, God.
Speaker 2 (24:20):
No, we're not putting on the bookcast. But like you
had so many people sending them to me, and I
just thought, you know what, let's break the mold and
let's talk about Shapes on the podcast. It's not sponsored.
Obviously you'll get to the end and you'll probably see why.
But we just had so many people sending this to us,
we thought, all right, we're going to give it a go.
So I just think this is marketing and it's finest.
SUSI like shapes light and crispy. We've chosen the chetty
(24:43):
cheese flavor. It looks delicious. The box is gone from
the traditional like really brightly colored, like when you look
at a box of Shapes, it's it's it's green, it's orange,
it's the pink for the bacon flavor, Like it's really
brightly colored. In these new light and crispy range, the
box has gone to white with a little bit coloring
through it, but it's like a predominantly white box, which
gives that a peal of like lighter and healthier, don't
(25:06):
you think, Like, I think the marketing team's done a
wonderful job. I'll give them that. They shouldn't fire them.
They've done really well. But on the front of the
packet says lighten crispy, oven baked one hundred and twenty
calories flavor. You can see, so it looks, you know,
very Moorish. So from an ingredient perspective, I mean, let's
be honest, the only thing I would think about these
shapes are there perhaps lower calorie or lower fat. There's
(25:27):
still an ultra processed food. There's you know, multiple ingredients
going in the bases wheat flour, vegetable oil, dried potatoes, starch, multidectrine, use, salt, milk, solids, glucose,
mineral salt, sugar, onion, powdered cheddar cheese, natural flavors use
extract raising agents, acidity regulators, food colorings are multifies, spices,
and antioxidants. So you know, we're not shopping down the
(25:48):
whole food isle of affruits and vegetables. This is an
ultra processed food, make no mistake about that. But is
it a better choice? Is the question? Right? So when
we're looking at the nutrition information panel four point eight
serving as a box, like who is getting nearly five
servings out of that tiny box.
Speaker 1 (26:05):
Susie, I feel I'm not shapes as one serve at most,
like if a box of vegi you might shape opens
in my house where they're lucky to see the end
of the day. Like it's a serve, isn't it? Maybe exactly?
Speaker 2 (26:14):
So four point eight serves like that's just taking the
piece a little bit serving size of twenty five grams.
What would that be like maybe eight, well, not much.
Speaker 1 (26:23):
Just serve in the little mini packet you know, the
lunch box packs, which is yeah, probably maybe eight very small,
very small.
Speaker 2 (26:30):
Like for a small child. Right. Energy wise, we've got
to shy have five hundred Killer Joe. It's about one
hundred and twenty calories protein wise two point two, which
is expected. This is a product based on flower, so
it's a heavy carver is not going to have a
lot of protein in there. Fat is four point five
grams with about eighteen percent fat in total, so not
a low fat product despite being marketed as quote unquote light.
(26:53):
But the saturated fat is quite low susie zero point
five grams, so less than two percent saturated fat. So
that's good, and I think can To Shapes is lower.
Sixteen point four grams of carb total one gram of
dietary fiber, so not something would be really using to
boost up had got health one hundred and twenty milligrams
of sodium, which is actually lower than I thought it
would be. But however, the serving size is ridiculously small.
(27:15):
If you would eat that entire box, the sodium would
be upwards of what five hundred six hundred milligrams. So yeah,
so a lighter option. I guess if you were that controlled,
you know, impossible human that could eat about six or
eight in one sitting and walk away, perhaps a better
choice of an octra processed food. It's still not going
to be as good as some carrots and homer sauce,
(27:36):
some you know bita wheats and cheese and tomatoes. Like,
it's not going to be a great whole food choice.
But if this is something that you loved, yeah, they
are a bit lighter and a bit lower calorie, lower
saturated fat than normal shapes. But you know, I think
you're going to have a hard pressed time sticking to
twenty five grams. What do you think?
Speaker 1 (27:53):
Well, I think that biscuits in general are just as bad,
if not bet than potato chips. And the reason I
say that is when you look at the first three yes, yes,
if you look at the first three ingredients of biscuits
in general, it's always wheat flour, so white flour, processed
(28:14):
vegetable oil and refined carbohydrates. So, in this case of
a savory biscuits, dried potato which is literally like potato flakes,
along with starch, so pure carbohydrate versus a sweet biscuit
which would be sugar. Now they have to be the
three worst ingredients for metabolic health for all of us.
Palm Oil a heavily saturated fat lean and she's snarling
(28:36):
at me. Palm oil is saturated fat, refine wheat flour
and sugar and starch like these are indulgent foods and
I would argue worse than a plain potato chip with
vegetable oil, salt and potato. So I think that they
kind of masquerade because maybe aren't it shapes. There's such
(28:58):
an institution in Australia, you know, they really trade off
that emotional response people have to the flavor that you
grew up with, you know. I remember my nana, she
always had the cheese and bacon ones in her cupboard.
I feel like they were one of the first flavored
biscuits in Australia, the barbecue shapes were cult status in
the eighties, and then of course chicken crimpies they're just
(29:18):
so Moorish with their MSG added, and then on recent years.
I won't lie. I love vegemite shapes. That's why I
know them so well. I can down the packet with
the kids in you know, one sitting. They're absolutely delicious.
But they're delicious because they are made with white flour,
palm oil and starch, so like a dorito, you know.
(29:38):
So don't for one minute think these are any healthier
than any kind of chips, doritos, pringles. They're all the
same because they mask This one is masquerading as being
slightly healthier. It's lower in calories. It's got to touch
a fiber in it, which will be added from process fiber.
I'm assuming. I don't know where where's the fiber coming from.
(30:00):
Maybe the weak fat it's not lot So, you know,
I think are they better than shapes? A little bit?
Like they're fat total fat eighteen percent what a normal
shape is probably twenty five percent, little touch lower. They're
low in saturated fat, so maybe they're using a better
oil in these. Maybe it's not palm generally speaking onn'ts
(30:21):
use palm in the good old days they use tellow,
which is why they or sorry, they use butter. I
should say, that's why it's not so delicious when you
drew down Paramatta Road in Sydney. Maybe it's a different
oil in this land. Maybe they're using more like a
canola or a blend of a lower sat fat oil.
That's why the fat so lower. But yeah, I think
to me, these are party ultra processed foods, and yeah,
(30:43):
I agree, they've done an amazing job marketing. But I
think with that kind of product you better to buy
the ones you enjoy as opposed to buy these and
feel virtuous because they're nutritionally like that. This is a
health star issues and looking at three and a half
health styles like the ultra process foods should never have
more than a set number of health stars like that's
miss Yeah. So yeah, it's very very smart marketing. Now.
(31:08):
One of my friends messaged me and said, oh my god,
I love these. So they've certainly done a good job
with them. They're obviously selling, but would I put them
in my cart?
Speaker 2 (31:16):
No.
Speaker 1 (31:17):
I try and get just the vegimite ones because the
kids love them, but they don't have MSG when I'm
adding a flavored biscuit in, and I'll only get them
when they're on sale, but I'll try and at least
get one without MSG. These ones don't appear to have
MSG added. But yeah, they're certainly an interesting product. And
that's another good example of marketing. And it's very, very finest,
and all the issues with the health style rating system.
(31:40):
So if I was giving it stars out of ten,
i'd give it. I'd give normal shapes what two or three?
And i'd give these four? What would you give it? Land? Yeah,
she's more for giving them as.
Speaker 2 (31:53):
As as you maybe two phenomal shapes, yeah, three or four? Yeah,
I think if you love them, it's a true food.
To me, I call that a soul food, by the
thing you really really want. If this is gives you
absolute pleasure and joy and you can stick to a
small portion, great, if you eat just as much as
the normal shapes, perhaps it is a better option because
they are slightly quote unquote lightile, lower calorie, lower saturated fat.
(32:15):
But if you don't love them, I wouldn't be putting
them in trolley because you think they're any healthier I'd be,
you know, sticking to whatever you do truly love, and
for me, that's something like a red rock Delli chip
is something that I truly love and get a lot
of satisfaction from and don't have to down the entire
big family bag because I feel find that they're quite satisfying,
maybe more than twenty five grams in total, but certainly
(32:36):
not the entire box.
Speaker 1 (32:37):
And I think you know, you're for parents listening people,
particularly with hungry boys teenagers, they're like, oh, it doesn't
matter what they eat. Well, the problem is that they're
not inexpensive, and they'll eat the whole box and not
look back. There's no protein. They're not satisfying. So I
remember when I used to lecture sports nutrition for adolescent parents.
I'll be, Yeah, they can get away with the macas
and they can get away with the shapes and all
(32:58):
the stuff that older people can't, but it doesn't change
the fact they're not getting any nutrition from it. They're
just getting empty calories and it's not healthy and you're
basically filling up on non nutritive food and you're not
getting any protein that they actually need. So I think,
you know, it's like anything occasionally, but let to be honest,
like you said, no one's getting four or five serves
out of that box. You'd be lucky to get two.
(33:20):
And that's only because kids are probably fighting over it,
Let's be honest. So yes, anyway, we'll see if they last,
We'll see how they go for an Its all right,
they am want to wrap us up. I had a
question of my own client actually, and she sent me
a message and she said, my multi vitamin's running out?
Which should I get? And I said, well, do you
(33:40):
really need it? Because the question is which is the
best multi vitamin? And I would push back and say,
I don't know if there are any multi vitamins I
think are better, because I think the issue in supplementation,
particularly multi vitamin and mineral supplements, which is the multiple
aisles at chemists warehouse and the like, is that it's
(34:01):
misleading again to think that concentrating our intake of specific
nutrients is leading to a health benefit. A lot of
these multi vitamins are packed full of what we would
call water soluble vitamins that just are flushed away and
you're paying for nothing. So B group vitamins, vitamins C.
You know, a random mix of minerals in small amounts,
so you look and there's magnesium and zinc and id
(34:23):
in like five ten percent of RDI just to tick
the box on them. Do I use a general multivitamin? No?
If I had a client going hiking in the middle
of nowhere for four months, would I. Yes? But I
think you have to be careful because I see so
much stacking of nutrients and I don't like it. Like,
for example, if you've got an mpthhfi mutation, which is
(34:44):
not that common, but I do see it. It is
contraindicated to be having synthetic forms of certain vitamins, so
you're taking things that are actually toxic to your body
without realizing it. So I just think you've got to
be super careful, and unless you've got a specific need
to supplement with a multi vitamin, like for example, if
you've got a small child who's exceptionally fussy and they
(35:04):
eat no fresh fruit and vegetables and you give them
a vitamin gummy, fine, but you're probably also giving them
a supplement drink that's got all those same nutrients in it,
the same as if you're using protein powders or for example,
in one of our creats, we've got some of these
things added, So you don't want to then be having
it in a protein powder and a creation and a
multi vitamin. So I tend to routinely if I'm supplementing
(35:25):
only what my client will need. So vitamin D is
something that comes up constantly. You know. I do supplement
vitamin C because I think there are some immune related
benefits for it for the skin. It's a very safe
thing to be supplementing. But do I think everyone needs
a multi vitamin? No, And I think you've got to
be super careful because you're often paying just for very
basic nutrients and you can probably save that ten twenty
(35:45):
dollars and use it on a bunch of kale and
a bowl of soup and actually be better off for it.
Speaker 2 (35:51):
Yeah, I agree, don't. I don't recommend multivitamins at all, unless,
like you said, there's a clinical need for it, like
you know, a client's add terrible gut issues and can
barely stomach things and is losing a whole lot of weight.
But even then, I think I'd prefer to supplement individually
the nutrients that they need, Like if somebody needs magnesium,
I wouldn't want a multivitamin with fible ten percent magnesium.
(36:11):
I'd want a high strength form of magnesium in the
correct form, because don't forget, in a multi vitamin, they're
using the cheapest forms of these nutrients, which are often
very low have low bioavailability. Like we know that one
of the big forms of magnesium a lot of brands
use is very very cheap, but it's also very low bioavailability,
which is why we use different forms in a lot
(36:31):
of our design by dietitian supplements. So there's a reason
we haven't done a multivitamin in designed by dietitians because
most people don't need it. Like, if your dart is
seriously lacking, is fible ten percent across all of these
random nutrient groups actually going to do you any benefit.
Probably not. If your dart is seriously lacking in some things,
you need to make a serious effort to improve it.
(36:52):
When it comes to nutrition, because vitamins and minerals are
synthesized very differently in the body to how real fresh
fruit and veggies and pro teens and nuts and seeds
and legumes are actually synthesized as well. So I think
that if you are lacking in stuff. If you are
clinically deficient in things like iron and vitamin D and
amiga threes, you're better off to just supplement the single
(37:13):
nutrients in the best form, in the correct dose from
a good brand than you are just to hopefully taking
multivitamin to hope that you're covering all the boxes, because
I think in the majority of cases you're not really
you're barely scratching the surface and you're not really As
Soussy said, it may be actually more detrimental if you
are stacking a lot of these nutrients, particularly some of
these bee vitamins. There's been a few lawsuits recently about
(37:36):
you know, added b vitamins causing things like neuropathy because
a lot of these brands are putting bee vitamins and
mega doses into a whole range of supplements like an
energy one, a hairskin and nails, a multi vitamin, you know,
maybe an anti nausea formulation or whatever, and people are
taking a whole bunch of these bee vitamins across different
brands and different ranges, and it can become a real issue.
(37:57):
So just be really really careful with any supplement that
you're taking. Check the dose check that you actually require
it and you're taking the correct amount of it, and
you're not having competing nutrients and vitamins and minerals against
each other. But I'm like you, I don't routinely recommend
a multivitamin. I don't take one myself, and I don't
really believe that any brand is better. I will say
(38:18):
I think a prenatal or a pregnancy multivitamin is different.
I think this question relates to just a general multi
vitamin for healthy adults, and I don't really believe that
most adults need it.
Speaker 1 (38:28):
But I do think even when you're pregnant, you have
to be careful. I think they some mega dose some
amounts and it's just huge amounts of nutrients, which if
you eat really well, so I think, yeah, I'm also
cautious of that, particularly if you've got certain gene mutations.
As I saidfr mutations should not be having synthetic fol
aid and so having something like an elevat or is
(38:49):
actually contraindicated. So you want to be all over that.
You don't want to be super loading up on stuff
that's actually doing more harm than good, all rightly, And
all that brings us to the end of another episode
of The Nutrition Couch. Please get telling your friends so
we can continue to grow. And actually we should say
lean that we are quite active on our social media,
but we have also started because it's really tricky online
(39:09):
to get cut through with posts. We can post some
amazing stuff, but it doesn't always get to you guys.
So what we've done on our Facebook for our Design
by Dietitians brand is created a community and we would
love for you to join it because you will then
have access to some of our best contents and contents
and free online seminars we've got coming up, and it's
more likely that you will see that content than if
(39:31):
it's on your general Facebook page.
Speaker 2 (39:34):
It's a private Facebook community, so you'll need the link.
So if you just send Susie and I a message
on Instagram and we'll send you the private link. You
can't search for it. It's a private group.
Speaker 1 (39:42):
Just message us and we can send you the link
and have a good week. Thanks for listening, have
Speaker 2 (39:47):
A great room.
Do you suffer from joint pain? Chronic pain can be
one of the most debilitating issues to deal with on
a daily basis, but the good news is there are
plenty of dietary strategies proven to help reduce inflammation in
the body and reduce the experience of chronic pain. On
today's episode of The Nutrition Couch, we take a look
at the latest evidence based nutrition strategies to help keep
(00:23):
any pain under control. Hi, I'm Susie Burrell and I'm
Leanne Wood, and together we bring you The Nutrition Couch,
the weekly podcast with everything that you need to know
in the world of nutrition as well as managing pain
through diet. We have some new data to show that
eating the same thing each day may actually be helpful
when it comes to weight control. We have a new
snack biscuit many of you will have had a look at,
(00:46):
and we will have a review. And our listener question
is all about multi vitamins. So Leanne, if there is
one thing I have noticed in my forties or even
in the past couple of years as my estrogen continues
to drop, is that my joints are painful, Like if
I do any kind of extreme like a big run,
(01:08):
for example, I have hit pain. I have ankle pain,
and I used to get no pain until I had
the twins, and that's about ten years ago. But now
it just seems to be getting worse and worse and worse.
So I'm definitely not at an osteoarth writers stage, you know.
I just know this is a bit of wear and tear,
highly likely as a result of my declining estrogen. When
(01:29):
I winged to you, you quickly told me I needed
to increase my intake of collagen. That was helpful, thanks man.
And but I don't even have chronic pain, you know.
I just have occasional flare ups or my hit my herd,
or my ankle hurts, or I get out of the
car and my achilles is about to snap, you know,
just typical aging things. But then I know I've got
clients who have severe chronic like osteoarthritis. I've got one
(01:52):
much younger client with severe arthritis in her fingers. And
I know people listening, you know, there's some of us
out there who are suffer from this kind of chronic pain.
And I think the risk with that is that we
are feeling uncomfortable and then we might reach for an
anti inflammatory, or even go into the supplement section of
(02:15):
chemists and there is a myriad of supplements that claim
to help with joint pain, wear and tear, and you
can leave feeling like you've bought the turmeric and you've
bought the fish oil and you're on your way. So
I thought it was an opportune time to chat a
little bit about why women throughout the lifespan will increase
enjoyed pain for many reasons, but then some of the
(02:37):
key dietary strategies, because whilst the diet strategies are not
overly sexy, there is some quite strong evidence around using them,
and it really comes down to those day to day
dietary patterns rather than the one off supplements, because I think,
you know, the supplement industry leads us to believe that
one off things work and we can spend a lot
of money on it when you're probably sometimes better to
(03:00):
a couple of tablespoons of extraversion olive oil each day,
you know, when we actually look at the evidence. So
why is joint pain so much more common as we
get older? Basically as our estrogen levels decline. Certainly receptors
for that helped to minimize the experience of pain that
is well documented. So that's why we see an increased
(03:20):
incidence of frozen shoulder. You're more likely to have tendin
itis plant a fasciitis like I hear it quite regularly
with my clients, and it is indirectly all linked to
estrogen levels, which is why it's really ideal if you
can monitor and track those over time. I know we
had some feedback recently Land when we were talking about
estrogen as a measure of the stage of perimenopause, and
(03:41):
we had a bit of kickback from some medical doctors
who said you shouldn't be diagnosing on that, And my
feedback on that is declining. Estrogen is still relevant in
terms of a perimenopause journey, and I think that sometimes
we don't observe it over time enough. And indeed, if
you're using different contraceptions, it can be difficult to ascertain.
But if your basic level is going down throughout the years,
(04:03):
it's a fairly sure sign that you're in perimenopause, and
that is useful I believe, as a measure in terms
of when you may benefit from some HRT or other.
Being aware that you're more likely to experience the signs
of pro inflammation because ultimately ly and the menopause or
years are pro inflammatory, and that's why a number of
lifestyle diseases rear their ugly head and pain becomes more pronounced.
(04:26):
So basically we lose that protective effect through the reproductive years.
You know, our joints tend to be a lot more malleable,
but also it's were and tear. You know, we've got
these joints where you know, you're young, you're sixty kilos
on your hip joint. You know, you can probably get
away with a lot of training, but as we get older,
it's just wear and tear, isn't it. And if you're
carrying twenty or thirty more kilos on those joints, it
(04:48):
makes sense that over time they're going to become more painful.
There's certainly a genetic component to certain types of arthritis.
So you know, it's a myriad. It's not a one
size fits or model. But what the common thing is
that women will you know, recover poorly after training. They
will have aching joints, particularly in the hip socket or
the knee or the ankle, and yeah, it makes it
(05:10):
really difficult to can impact sleep and make it really
difficult to feel inspired about training. And that's one of
the reasons often when talking with women in these age groups,
they're keen sometimes to reduce weight. It's not aesthetic, but
it's more functional, knowing that if there's five or ten
less kilos on a kneejoint or a hip joint, that
will make a difference. I always laugh about getting in
the cars, you know how you know older men they
(05:30):
get these hot cars like and they're really close to
the ground. But there's a couple of guys, school parents.
There's like this daddy drops in this aqua blue Ferrari
or Lamborghini or some flash car, right, and I just think, God,
you can tell they're only menopause or men buying them,
because menopause are women. There's no way they can get
down that low once you get about the age of
forty five. So that's why maybe they need the younger
(05:53):
girlfriends in the hot car because the women are like,
bugger off, I'm only getting in the suv. Anyway, I digress.
Looking at what is the actual evidence, So this is
based on some literature reviews looking at what are the
actual dietary strategies and certainly there's a strong association between
metabolic disease, weight gain and ostereoarthritis. So if you are
(06:15):
gaining weight, you have higher insulin, your pro inflammatory. Over
time your HbA one seeds on the increase that will
exacerbate the symptoms and increase the likeliness of ostereoarthritis developing.
Also linked to high cholesterol, which is not a surprise.
But I think the standout part of the research that
I find interestingly in is just ten percent of weight
loss body fat loss can significantly reduce the experience of pain.
(06:39):
So that can be as few as just, you know,
less than ten kilos, So even if you are one
hundred kilos, just losing ten is going to be beneficial
for your joints. So don't get put off by thinking,
oh my god, I need to get back to sixty kilos.
Your body will benefit just from being in a negative
energy balance and losing just ten percent of body weight
for this. And when it comes to key nutrients have
(07:01):
a positive association. So if you were going to spend
money before you rush in and buy the joint formula
and all the different things that they're selling, the only
key nutrients that has a clear evidence space is for
a Mega three supplementation, Vitamin D supplementation, and also vitamin K.
There's actually not huge controlled trials that says tumeric is beneficial.
(07:24):
So these may have an association, but when it comes
to a true evidence space, these are the only ones
that we should be looking at. But in terms of
dietary patterns, when you look at the evidence for inflammatory pathways,
the Mediterranean diet has been shown to reduce C reactive
protein or a measure a Marcrobe inflammation by twenty percent.
(07:45):
That is significant. Extravergin olive oil has a very beneficial
nutrient called oliocanthal, which has a very similar effect to ibuprofen.
In one randomized control trial of eighteen overweight and OBEs
adult supplementing with forty meal of extra virgin olive oil,
we're shown to reduce oxidative stress in the body and
(08:06):
reduce inflammation and the experience of pain. So this is
the good, well controlled dietary trials. This isn't the one
off novel trial to say pop some tumrek in your
curry and off you go. It's about the dietary patterns
over time, and I guarantee you if you're listening to
this and you've got a bad hip, you've got a
bad knee. When I remind us all of how you
(08:26):
eat for inflammation, I promise you won't be doing all
the steps because we've spoken about this before and we
all cherry picket. So a Mediterranean style of eating is
not slathering extra virgin olive oil on a salad, having
a few glasses of red wine and a big pasta meal.
That is not eating Mediterranean. That is holiday Italian style eating.
If we look at a true Mediterranean style of eating,
(08:48):
think back to nonas grandmother's how do they eat? They
don't snack a lot. They have two or three meals
a day. They often start quite light in the morning.
They have the plain coffee, quite simple food. They have
generally two cooked meals a day. There's not a lot
of red meat. There's relatively low and saturated fat. There's
a lot more poultry and a lot more fish. There's
seven to ten serves of leafy fresh fruit and vegetables
(09:10):
every single day. So I'm not talking about once a
week you do a soup and a virtuous I'm talking
every single day having seven to ten serves. I promise
you very few people listening will be doing that because
it is hard work and requires a lot of energy,
and that's where you use the extra virgin olive oil.
You don't use it on chips, you use it on
the salad and the vegetables. On top of that, there's
often legumes and nuts, and there's literally no processed food.
(09:33):
So there is no uber eats, there's no grilled there's
no what's the Mexican everybody has, there's no Gusman, there's
no two bottles of wine on the weekend. There's no
bunning sausages. There's none of that stuff going in. So
even if you eat pretty well, I guarantee there'll also
be the discretionary extra still going in. There'll be Easter
(09:54):
chocolates going in, There'll be cakes and biscuits at work
going in. There'll be treats on week and going in.
And that completely negates the benefits of the anti inflammatory
style of eating. So if chronic pain is debilitating in
your life, the first thing I would do is give
yourself a period of time, a week or two, to
commit to completely clean eating. Now, Leanne and I do
(10:16):
not like that idea of clean eating that you're a
better human if you eat clean, but for a therapeutic approach,
if you get rid of all the processed food in
your diet for a week or two, focus solely on
whole foods that just two to three meals a days,
maybe a snack of a piece of food or a
handful of nuts, white fish most nights, two or three
different colored veggies, a big salad in the day with
(10:39):
extra virgin olive oil, the same at night, no process snacks.
I guarantee you your inflammation will reduce in the body
in that period of time, and you will have a
reduction in pain. And that is a true Mediterranean style
of eating. I don't supplement a lot because I think
in general, if you're eating well, you'll get most of it.
But again, if you're someone listening who does have osteotheride,
(11:00):
who does have rheumatoid, who does notice informations got worse,
if you've moved through the lifespan, you are the people
for whom two to three grams of long chain amega
three fats is probably beneficial. That's where I would make
a dose official vitamin where you're doing a couple of
those at night, making sure your vitamin D is not
adequate but is optimal. So that may again require a
vitamin D supplement because that is where the evidence comes from.
(11:23):
And give it a go, because in the case of
chronic pain, you've got nothing to lose and everything to gain.
But sometimes it's just a matter of going alcohol free
for a couple of weeks. It's a matter of cutting
out the eating out for a couple of weeks and
then you notice the difference and then you know that
you're on the right track with it.
Speaker 2 (11:39):
I'd say more than a couple of weeks though, Like
if you're going to go alcohol free and cut down
on the processed foods, I honestly think it needs to
be a couple of months. When you're talking about chronic pain.
Some of these diet strategies do take quite a while
to actually, you know, make a difference. And even the
same with amiga three's and that kind of thing. So
I think there's also differing levels of you know, chronic
pain versus joint pain as well. And when it comes
(11:59):
to just joint pain, like you were discussing in the beginning,
you mentioned the amigosriy bats are super important. The protein's
actually really important as well for the tissue repair maintenance
and that consistent intake throughout the day. Vitamin C. If
you're eating more of a Mediterranean style diet, you probably
will get enough vitamin C in through out the dates.
You know, antioxidants essential for collagen synthesis. And the last
(12:20):
one there's been a little bit of research in as
well for joint pain in particular, is that gelatin and
the collagen rich food. So think that good quality bone broads,
slow cooked meats, that kind of thing. But where you
are having collagen, you want to make sure you've got
enough of the vitamin C as well to synthesize that.
And I think that you've got to have those realistic expectations,
like if you've got advanced ostearthritis, there's probably not much
(12:42):
that diet is really going to be helpful for. If
you've got really severe joint degeneration, probably not a whole
hit that diet's going to be useful for. But like
Susie said, if you just get some mild achy joints
or particularly when you're exercising dietary strategies and a couple
of those key nutrients protein mega three is vitamin Z
collagen can be quite effective for that joint pain particularly
(13:05):
linked to exercise, and where if you are considering collagen,
because I have put a couple of my clients onto
collagen for that joint pain related to exercise. Susie, like
I said, was saying to you, the research really sits
at collagen peptide supplementation that ten to fifteen grams a day.
So we know that if you're taking collagens from like
a skin, hand, nail perspective, it's three to five grams
(13:26):
a day. We know that if it's for that joint
health perspective or joint pain, it's ten to fifteen grams
a day. So it's a lot longer. And if you
look at some of the research, the benefits can take
eight to twenty four weeks. So it's not immediate, right,
You're not going to see a benefit three days after
you take collagen supplements or three days after you start.
You're Amiga threes. It has to be daily, it has
to be consistently, and it has to be for a
(13:48):
period of time to actually assessive. It's actually got to
make a difference for you because when you're looking at
a collagen supplementation, they're providing things like amino acids you're
glyci in your pro line. They're the building blocks for
hulage and that's what can be really beneficial for joint
health as well. And yes, the body does make its
own collagen, but when it does come to something like
joint pain, there is a small amount of research that
(14:09):
can show that collagen with vitamin C, so really important
that you find a brand with vitamin C can be effective.
But you've got to do it for a minimum of
eight weeks every day to actually see if it makes
a difference. And then of course that's going to work
best with an anti inflammatory style of eating, overall protein
intake and strength training to really make sure that you're
kind of stabilizing those joints as well. And obviously we'd
(14:32):
point towards like an exercise physiologist. If you're someone with
you know, joint pain and you've had injuries in the past,
you're going through rehab that kind of thing as well.
So all important points to consider. But I think the
main takeaway message is consistency over perfection, but actually consistency
not I'd do it Monday, Tuesday, Wednesday and then write
the rest of the week off, or you know, I'm
(14:52):
going to take my collagen sporadically or my amega three
is sporadically a couple of times a week, and just
forget the other days. You're probably not actually going to
get the benefit there. And if you are taking some supplements,
really making sure where are my supplements coming from? You know,
are these brands white labeling, are they getting it straight
from China, whacking their brand name on it and selling
it to you at an inflated price, or are these
actually using good quality ingredients in the correct clinical doses
(15:16):
as well? So know the doses when it comes to
amiga three, is when it comes to vitamin D, when
it comes to collagen, and make sure that you're actually
getting a reputable brand that has the correct doses in it.
But like Cusie said, the baseline needs to be right,
the diet quality needs to be correct, the movement needs
to be there. You need to have seen a specialist
if that's what you need, or an exercise physio or
just have a correct training program for your joint pain
(15:39):
or for your muscle pain or whatever it might be
to actually ensure that you're getting those benefits long term.
Speaker 1 (15:44):
True, and I think eating away from the home since
in a lot more than we realize unless you're someone
who lives rurally and doesn't have a lot of takeaway
or options, and you're cooking a lot. I think that
they're for busy people. It's very easy to either have
social events or grabbing lunch out work meetings, or picking
out something quick for dinner, particularly if you've got young
people in the house and they're again more likely to
(16:06):
be eating ultra processed foods. But you might think it
only slips in a couple of times, but you probably
find it slipping in most days. And of course we
don't want to increase the pressure on listeners to be
cooking all the time, but you're always much better to
use a pre made supermarket vegetables and protein. It will
always be healthier than a takeaway because when you eat
food away from the home, inevitably it is fried in
(16:29):
processed types of oil, which basically increases our intake of
the Amiga six fats, which are pro inflammatory and drowns
out those natural anti inflammatories found in the Amiga threes.
So even if you're eating pretty well and having fish
regularly at home, but still then eating some of those
oils from pizza. Mexican food tie food. They'll be drowning
at the beneficial effects of those long chain fats. So
(16:50):
you really want to minimize that kind of food to
sort of once maybe twice a week, rather than the
three or four times that most of us do end
up having it by the time you count the weekend eating,
the social occasions of celebrations. So keep that in mind
to it. It's not that we're looking at it in
terms of being bad food. It's more it changes the
nutrient ratios of what we're eating because you drown out
(17:10):
those natural good fats that we don't get the process
fats to such a great extent when we're preparing food
at home.
Speaker 2 (17:17):
Yeah, very very important point. And speaking of all the
joint pain, we've also got some other new research that
is really interesting. And I saw a couple of I guess,
big lag doctor dietitian type pages talking about this research,
and when I first saw it, I thought, yeah, it
makes a whole lot of sense, because you know, I've
always said that to clients like meal prep, it's easy.
It takes away the decision fatigue. And so the research
(17:37):
was really basically showing that having the same meals on
most days has a really effective result from a weight
loss perspective. Basically, so researchers at a university in the US,
we're really looking at self reported food logs. So they
analyzed one hundred and twelve overweight or obi's adults and
their food logs, and basically what they did from there
(17:59):
is they put them into a twelve week program where
participants ate the same meals and snacks basically day to
day for consistency in terms of calorie intake. Like, they
were basically following a very structured meal plan in order
to lose some body weight. And then they had others
who chose different foods and different snacks whose calorie intake
fluctuated a lot more wildly throughout the day or throughout
(18:19):
the week. So those that actually stuck to the really
structured same meal, same snacks each day lost nearly six
percent of their body weight on average. Was those who
had a more vary diet and were eating different things,
different snacks, different meals most days only lost about four
percent of their body weight, so still a good result.
But basically the authors found that for every hundred calorie
(18:42):
difference in a participant's day to day diet, the weight
loss decreased by zero point six percent over the studies
twelve week period, So it was interesting. But I'd say
that it's something that I've been telling clients for years
because it just like that repetition eating similar things. I'm
not saying eat the same thing lunch every single day,
eat the same dinner seven days a week. That's not
(19:03):
what we're saying. But I've always been a massive fan
of meal prep, say prepping your lunches on a Sunday
and having the same lunch for three days in a row,
because it makes it easy. Yes, it's a repetition, but
it reduces decision fatigue on those busy days. And it
also helps to lower the exposure to the kind of
ultra process foods. It lowers the drive to go and
(19:23):
get take out at lunchtime because you're starving and you
haven't you know, you got no ingredients in the house
and you're at work and you didn't bring your lunch
in with you. And it also really really helps to
regulate portion and calorie control. Like someone a client said
to me a couple of weeks ago, like, oh, do
you track your calories every day? And I was like no,
but what I do do is meal prep once or
twice a week, which helps me to regulate my portions
(19:45):
and my calorie intake because when I do meal prep,
I do tend to measure things. I don't just whack
them in bowls and you know, hope for the best.
I will follow a recipe that I've either created myself
or I'm following you know, someone else's recipe, that there
are portions related to that, So it helps me to regulate.
I guess the calories that are going in without me
having to track every single thing I eat. So eating
(20:07):
similar meals every day doesn't mean eating the same foods forever.
It doesn't mean that the meals have to be bland
or boring or they can't taste good. I think that
it is really helpful for busy people because it just
allows you to stay on track of holidays. Yeah, and
that food can taste really good. It doesn't have to
be bland or boring. But I guess the only big
caveat to this new research I guess that I was
(20:28):
thinking about when I was reading it is that longer term,
too little variety isn't great. We know it reduces gut health.
The microdiversity we know it limits nutrient intakes, like if
you're having chicken every single day for lunch, for example,
you're not going to get in the amiga threes. If
you had some salmon or some tuna, you're not going
to get the correct amount of iron as if you
had you know, beef mints a couple of days that
(20:50):
week as well. So it can sort of limit nutrient
intake if you're not being too varied with your diet
across the week. It can also reduce diet quality. If,
for example, you're having a tunis with I don't know,
cottage sheees and brown rice every single day, you're obviously
not getting in the same quality of dit as if
you were choosing other different nutrients as well. And for
some people it can lead to boredom. Like I've had
(21:11):
some clients so I was very happy to eat the
same thing three, four, five days in a row, no problem.
Then I've had other clients so a hard no on
eating the same thing even the next day. Like if
they had extra for dinner and they took leftovers for
lunch the next day, they'd be bored of it by
the next day. So I guess we're all very very
different in that respect. But I do think the sweet
(21:31):
spot in terms of what this research is talking about
is for me for what I interpreted as what I
call controlled variety. Right, So it is controlled, it is
eating similar things, but it also is enough variety in
the wig that you don't get bored, that you don't
fall off the wagon, that you are able to get
in enough different nutrients throughout the week. Because in my practice,
(21:52):
and I'm sure Susie you see the same thing, clients
that tend to do this, that have, you know, a
bunch of similar meals that they can rotate between, a
bunch of samless snacks they can rotate between. They're the
clients who tend to succeed when it comes to fat loss,
because those who don't really struggle because they just are
constantly trying to make new food all the time. There's
no real structure. There's a lot of decisions around food
(22:14):
and eating that need to be made, and there's also
a lot of like falling off the wagon because they're like, oh, well,
I'm too busy, or I don't have time, or it's
just easy to eat what everyone else is eating versus actually,
you know, eating your prep lunch or having something that
you decided you were going to have a day or
two ago. So I like the research. I've been doing
it with my clients for years. I'm doing it with
myself for years, and I find it really helpful to
(22:34):
stay on track. What do you think about this new research.
I'm sure you do very similar as well, don't you. Well.
Speaker 1 (22:39):
I think it's funny because I remember not so many
weeks ago, we talked about the importance of mixing it
up in your diet. So I think that there's always
tight research out there. I think that it comes down
to having a repertoire of meals that tick the boxes nutritionally, because,
like you said, when you're picking out something random, so
I'll have clients who'll say, oh, I was really hungry,
so I went and grab this, and it's probably quite healthy,
(23:03):
but might not meet their macro needs. Whereas if you
have that default signature recipes that you eat, so I'll
describe it as lighter meals in the week or more
indulgent meals that you might only have once or twice.
But I think just for ease and to keep from
too much variety and too many extra slipping and it
can be quite helpful, and I think it makes sense.
(23:24):
I'll always say to clients when they're starting off on
a new program, the tighter you can keep your diet
and minimize the extras for the first couple of weeks,
the more likely it is you'll see results. And we
know that that's very motivating to keep going. So I
think you're minimizing the extras because we live in a
world where there is just constantly food around. And if
you're looking for that data one day when you're in
(23:46):
an office, just count how many times people are talking
about food or offering food. You know, it can be
fifty one hundred different exposures on a daily basis. As
any wonder that we find it difficult to keep on
track with our diet, which is why having those default
options for high protein snacks or lunches on the go
so you sort of don't have to think too much
about it it becomes auto q is quite helpful. So yeah,
(24:08):
an interesting piece of research.
Speaker 2 (24:11):
Speaking interesting and it's new Shapes.
Speaker 1 (24:14):
Put this up one in the stir and everyone went
crazy for it. We all love a shape, don't we
We love a shape reasons You're like, God.
Speaker 2 (24:20):
No, we're not putting on the bookcast. But like you
had so many people sending them to me, and I
just thought, you know what, let's break the mold and
let's talk about Shapes on the podcast. It's not sponsored.
Obviously you'll get to the end and you'll probably see why.
But we just had so many people sending this to us,
we thought, all right, we're going to give it a go.
So I just think this is marketing and it's finest.
SUSI like shapes light and crispy. We've chosen the chetty
(24:43):
cheese flavor. It looks delicious. The box is gone from
the traditional like really brightly colored, like when you look
at a box of Shapes, it's it's it's green, it's orange,
it's the pink for the bacon flavor, Like it's really
brightly colored. In these new light and crispy range, the
box has gone to white with a little bit coloring
through it, but it's like a predominantly white box, which
gives that a peal of like lighter and healthier, don't
(25:06):
you think, Like, I think the marketing team's done a
wonderful job. I'll give them that. They shouldn't fire them.
They've done really well. But on the front of the
packet says lighten crispy, oven baked one hundred and twenty
calories flavor. You can see, so it looks, you know,
very Moorish. So from an ingredient perspective, I mean, let's
be honest, the only thing I would think about these
shapes are there perhaps lower calorie or lower fat. There's
(25:27):
still an ultra processed food. There's you know, multiple ingredients
going in the bases wheat flour, vegetable oil, dried potatoes, starch, multidectrine, use, salt, milk, solids, glucose,
mineral salt, sugar, onion, powdered cheddar cheese, natural flavors use
extract raising agents, acidity regulators, food colorings are multifies, spices,
and antioxidants. So you know, we're not shopping down the
(25:48):
whole food isle of affruits and vegetables. This is an
ultra processed food, make no mistake about that. But is
it a better choice? Is the question? Right? So when
we're looking at the nutrition information panel four point eight
serving as a box, like who is getting nearly five
servings out of that tiny box.
Speaker 1 (26:05):
Susie, I feel I'm not shapes as one serve at most,
like if a box of vegi you might shape opens
in my house where they're lucky to see the end
of the day. Like it's a serve, isn't it? Maybe exactly?
Speaker 2 (26:14):
So four point eight serves like that's just taking the
piece a little bit serving size of twenty five grams.
What would that be like maybe eight, well, not much.
Speaker 1 (26:23):
Just serve in the little mini packet you know, the
lunch box packs, which is yeah, probably maybe eight very small,
very small.
Speaker 2 (26:30):
Like for a small child. Right. Energy wise, we've got
to shy have five hundred Killer Joe. It's about one
hundred and twenty calories protein wise two point two, which
is expected. This is a product based on flower, so
it's a heavy carver is not going to have a
lot of protein in there. Fat is four point five
grams with about eighteen percent fat in total, so not
a low fat product despite being marketed as quote unquote light.
(26:53):
But the saturated fat is quite low susie zero point
five grams, so less than two percent saturated fat. So
that's good, and I think can To Shapes is lower.
Sixteen point four grams of carb total one gram of
dietary fiber, so not something would be really using to
boost up had got health one hundred and twenty milligrams
of sodium, which is actually lower than I thought it
would be. But however, the serving size is ridiculously small.
(27:15):
If you would eat that entire box, the sodium would
be upwards of what five hundred six hundred milligrams. So yeah,
so a lighter option. I guess if you were that controlled,
you know, impossible human that could eat about six or
eight in one sitting and walk away, perhaps a better
choice of an octra processed food. It's still not going
to be as good as some carrots and homer sauce,
(27:36):
some you know bita wheats and cheese and tomatoes. Like,
it's not going to be a great whole food choice.
But if this is something that you loved, yeah, they
are a bit lighter and a bit lower calorie, lower
saturated fat than normal shapes. But you know, I think
you're going to have a hard pressed time sticking to
twenty five grams. What do you think?
Speaker 1 (27:53):
Well, I think that biscuits in general are just as bad,
if not bet than potato chips. And the reason I
say that is when you look at the first three yes, yes,
if you look at the first three ingredients of biscuits
in general, it's always wheat flour, so white flour, processed
(28:14):
vegetable oil and refined carbohydrates. So, in this case of
a savory biscuits, dried potato which is literally like potato flakes,
along with starch, so pure carbohydrate versus a sweet biscuit
which would be sugar. Now they have to be the
three worst ingredients for metabolic health for all of us.
Palm Oil a heavily saturated fat lean and she's snarling
(28:36):
at me. Palm oil is saturated fat, refine wheat flour
and sugar and starch like these are indulgent foods and
I would argue worse than a plain potato chip with
vegetable oil, salt and potato. So I think that they
kind of masquerade because maybe aren't it shapes. There's such
(28:58):
an institution in Australia, you know, they really trade off
that emotional response people have to the flavor that you
grew up with, you know. I remember my nana, she
always had the cheese and bacon ones in her cupboard.
I feel like they were one of the first flavored
biscuits in Australia, the barbecue shapes were cult status in
the eighties, and then of course chicken crimpies they're just
(29:18):
so Moorish with their MSG added, and then on recent years.
I won't lie. I love vegemite shapes. That's why I
know them so well. I can down the packet with
the kids in you know, one sitting. They're absolutely delicious.
But they're delicious because they are made with white flour,
palm oil and starch, so like a dorito, you know.
(29:38):
So don't for one minute think these are any healthier
than any kind of chips, doritos, pringles. They're all the
same because they mask This one is masquerading as being
slightly healthier. It's lower in calories. It's got to touch
a fiber in it, which will be added from process fiber.
I'm assuming. I don't know where where's the fiber coming from.
(30:00):
Maybe the weak fat it's not lot So, you know,
I think are they better than shapes? A little bit?
Like they're fat total fat eighteen percent what a normal
shape is probably twenty five percent, little touch lower. They're
low in saturated fat, so maybe they're using a better
oil in these. Maybe it's not palm generally speaking onn'ts
(30:21):
use palm in the good old days they use tellow,
which is why they or sorry, they use butter. I
should say, that's why it's not so delicious when you
drew down Paramatta Road in Sydney. Maybe it's a different
oil in this land. Maybe they're using more like a
canola or a blend of a lower sat fat oil.
That's why the fat so lower. But yeah, I think
to me, these are party ultra processed foods, and yeah,
(30:43):
I agree, they've done an amazing job marketing. But I
think with that kind of product you better to buy
the ones you enjoy as opposed to buy these and
feel virtuous because they're nutritionally like that. This is a
health star issues and looking at three and a half
health styles like the ultra process foods should never have
more than a set number of health stars like that's
miss Yeah. So yeah, it's very very smart marketing. Now.
(31:08):
One of my friends messaged me and said, oh my god,
I love these. So they've certainly done a good job
with them. They're obviously selling, but would I put them
in my cart?
Speaker 2 (31:16):
No.
Speaker 1 (31:17):
I try and get just the vegimite ones because the
kids love them, but they don't have MSG when I'm
adding a flavored biscuit in, and I'll only get them
when they're on sale, but I'll try and at least
get one without MSG. These ones don't appear to have
MSG added. But yeah, they're certainly an interesting product. And
that's another good example of marketing. And it's very, very finest,
and all the issues with the health style rating system.
(31:40):
So if I was giving it stars out of ten,
i'd give it. I'd give normal shapes what two or three?
And i'd give these four? What would you give it? Land? Yeah,
she's more for giving them as.
Speaker 2 (31:53):
As as you maybe two phenomal shapes, yeah, three or four? Yeah,
I think if you love them, it's a true food.
To me, I call that a soul food, by the
thing you really really want. If this is gives you
absolute pleasure and joy and you can stick to a
small portion, great, if you eat just as much as
the normal shapes, perhaps it is a better option because
they are slightly quote unquote lightile, lower calorie, lower saturated fat.
(32:15):
But if you don't love them, I wouldn't be putting
them in trolley because you think they're any healthier I'd be,
you know, sticking to whatever you do truly love, and
for me, that's something like a red rock Delli chip
is something that I truly love and get a lot
of satisfaction from and don't have to down the entire
big family bag because I feel find that they're quite satisfying,
maybe more than twenty five grams in total, but certainly
(32:36):
not the entire box.
Speaker 1 (32:37):
And I think you know, you're for parents listening people,
particularly with hungry boys teenagers, they're like, oh, it doesn't
matter what they eat. Well, the problem is that they're
not inexpensive, and they'll eat the whole box and not
look back. There's no protein. They're not satisfying. So I
remember when I used to lecture sports nutrition for adolescent parents.
I'll be, Yeah, they can get away with the macas
and they can get away with the shapes and all
(32:58):
the stuff that older people can't, but it doesn't change
the fact they're not getting any nutrition from it. They're
just getting empty calories and it's not healthy and you're
basically filling up on non nutritive food and you're not
getting any protein that they actually need. So I think,
you know, it's like anything occasionally, but let to be honest,
like you said, no one's getting four or five serves
out of that box. You'd be lucky to get two.
(33:20):
And that's only because kids are probably fighting over it,
Let's be honest. So yes, anyway, we'll see if they last,
We'll see how they go for an Its all right,
they am want to wrap us up. I had a
question of my own client actually, and she sent me
a message and she said, my multi vitamin's running out?
Which should I get? And I said, well, do you
(33:40):
really need it? Because the question is which is the
best multi vitamin? And I would push back and say,
I don't know if there are any multi vitamins I
think are better, because I think the issue in supplementation,
particularly multi vitamin and mineral supplements, which is the multiple
aisles at chemists warehouse and the like, is that it's
(34:01):
misleading again to think that concentrating our intake of specific
nutrients is leading to a health benefit. A lot of
these multi vitamins are packed full of what we would
call water soluble vitamins that just are flushed away and
you're paying for nothing. So B group vitamins, vitamins C.
You know, a random mix of minerals in small amounts,
so you look and there's magnesium and zinc and id
(34:23):
in like five ten percent of RDI just to tick
the box on them. Do I use a general multivitamin? No?
If I had a client going hiking in the middle
of nowhere for four months, would I. Yes? But I
think you have to be careful because I see so
much stacking of nutrients and I don't like it. Like,
for example, if you've got an mpthhfi mutation, which is
(34:44):
not that common, but I do see it. It is
contraindicated to be having synthetic forms of certain vitamins, so
you're taking things that are actually toxic to your body
without realizing it. So I just think you've got to
be super careful, and unless you've got a specific need
to supplement with a multi vitamin, like for example, if
you've got a small child who's exceptionally fussy and they
(35:04):
eat no fresh fruit and vegetables and you give them
a vitamin gummy, fine, but you're probably also giving them
a supplement drink that's got all those same nutrients in it,
the same as if you're using protein powders or for example,
in one of our creats, we've got some of these
things added, So you don't want to then be having
it in a protein powder and a creation and a
multi vitamin. So I tend to routinely if I'm supplementing
(35:25):
only what my client will need. So vitamin D is
something that comes up constantly. You know. I do supplement
vitamin C because I think there are some immune related
benefits for it for the skin. It's a very safe
thing to be supplementing. But do I think everyone needs
a multi vitamin? No, And I think you've got to
be super careful because you're often paying just for very
basic nutrients and you can probably save that ten twenty
(35:45):
dollars and use it on a bunch of kale and
a bowl of soup and actually be better off for it.
Speaker 2 (35:51):
Yeah, I agree, don't. I don't recommend multivitamins at all, unless,
like you said, there's a clinical need for it, like
you know, a client's add terrible gut issues and can
barely stomach things and is losing a whole lot of weight.
But even then, I think I'd prefer to supplement individually
the nutrients that they need, Like if somebody needs magnesium,
I wouldn't want a multivitamin with fible ten percent magnesium.
(36:11):
I'd want a high strength form of magnesium in the
correct form, because don't forget, in a multi vitamin, they're
using the cheapest forms of these nutrients, which are often
very low have low bioavailability. Like we know that one
of the big forms of magnesium a lot of brands
use is very very cheap, but it's also very low bioavailability,
which is why we use different forms in a lot
(36:31):
of our design by dietitian supplements. So there's a reason
we haven't done a multivitamin in designed by dietitians because
most people don't need it. Like, if your dart is
seriously lacking, is fible ten percent across all of these
random nutrient groups actually going to do you any benefit.
Probably not. If your dart is seriously lacking in some things,
you need to make a serious effort to improve it.
(36:52):
When it comes to nutrition, because vitamins and minerals are
synthesized very differently in the body to how real fresh
fruit and veggies and pro teens and nuts and seeds
and legumes are actually synthesized as well. So I think
that if you are lacking in stuff. If you are
clinically deficient in things like iron and vitamin D and
amiga threes, you're better off to just supplement the single
(37:13):
nutrients in the best form, in the correct dose from
a good brand than you are just to hopefully taking
multivitamin to hope that you're covering all the boxes, because
I think in the majority of cases you're not really
you're barely scratching the surface and you're not really As
Soussy said, it may be actually more detrimental if you
are stacking a lot of these nutrients, particularly some of
these bee vitamins. There's been a few lawsuits recently about
(37:36):
you know, added b vitamins causing things like neuropathy because
a lot of these brands are putting bee vitamins and
mega doses into a whole range of supplements like an
energy one, a hairskin and nails, a multi vitamin, you know,
maybe an anti nausea formulation or whatever, and people are
taking a whole bunch of these bee vitamins across different
brands and different ranges, and it can become a real issue.
(37:57):
So just be really really careful with any supplement that
you're taking. Check the dose check that you actually require
it and you're taking the correct amount of it, and
you're not having competing nutrients and vitamins and minerals against
each other. But I'm like you, I don't routinely recommend
a multivitamin. I don't take one myself, and I don't
really believe that any brand is better. I will say
(38:18):
I think a prenatal or a pregnancy multivitamin is different.
I think this question relates to just a general multi
vitamin for healthy adults, and I don't really believe that
most adults need it.
Speaker 1 (38:28):
But I do think even when you're pregnant, you have
to be careful. I think they some mega dose some
amounts and it's just huge amounts of nutrients, which if
you eat really well, so I think, yeah, I'm also
cautious of that, particularly if you've got certain gene mutations.
As I saidfr mutations should not be having synthetic fol
aid and so having something like an elevat or is
(38:49):
actually contraindicated. So you want to be all over that.
You don't want to be super loading up on stuff
that's actually doing more harm than good, all rightly, And
all that brings us to the end of another episode
of The Nutrition Couch. Please get telling your friends so
we can continue to grow. And actually we should say
lean that we are quite active on our social media,
but we have also started because it's really tricky online
(39:09):
to get cut through with posts. We can post some
amazing stuff, but it doesn't always get to you guys.
So what we've done on our Facebook for our Design
by Dietitians brand is created a community and we would
love for you to join it because you will then
have access to some of our best contents and contents
and free online seminars we've got coming up, and it's
more likely that you will see that content than if
(39:31):
it's on your general Facebook page.
Speaker 2 (39:34):
It's a private Facebook community, so you'll need the link.
So if you just send Susie and I a message
on Instagram and we'll send you the private link. You
can't search for it. It's a private group.
Speaker 1 (39:42):
Just message us and we can send you the link
and have a good week. Thanks for listening, have
Speaker 2 (39:47):
A great room.
Popular Podcasts
Stuff You Should Know
If you've ever wanted to know about champagne, satanism, the Stonewall Uprising, chaos theory, LSD, El Nino, true crime and Rosa Parks, then look no further. Josh and Chuck have you covered.
Dateline NBC
Current and classic episodes, featuring compelling true-crime mysteries, powerful documentaries and in-depth investigations. Follow now to get the latest episodes of Dateline NBC completely free, or subscribe to Dateline Premium for ad-free listening and exclusive bonus content: DatelinePremium.com
The Breakfast Club
The World's Most Dangerous Morning Show, The Breakfast Club, With DJ Envy, Jess Hilarious, And Charlamagne Tha God!