If you or someone you know is on a GLP-1 medication like Ozempic, Wegovy, or Mounjaro and the results have plateaued, or the weight is starting to creep back, this episode has the explanation you have been looking for and it is probably not what your doctor told you.
This week Susie breaks down exactly why these medications stop working for so many people, what is actually going wrong metabolically, and what to do about it instead of just increasing the dose. Then Leanne takes over for a genuinely useful segment on the Coles and Woolworths home brand products both dietitians buy every single week, which ones are just as good as the branded version, and which ones they would never swap out.
In this episode:
- Why GLP-1 medications like Mounjaro, Ozempic, and Wegovy stop working: the two metabolic patterns Susie sees most commonly in her clients, and why increasing the dose is often exactly the wrong response
- Why dramatically reducing calorie intake without addressing muscle mass and exercise will always lead to a plateau, and the counterintuitive reason why eating a little more and reducing the dose can actually restart results
- Why muscular, active women are particularly vulnerable to GLP-1 plateaus, and how being in carbohydrate no man's land sabotages fat burning even when the medication is working properly
- Why these medications should never be given without dietitian support, and what to actually focus on if you want to come off them eventually without regaining the weight
- The Coles and Woolworths home brand products Leanne and Susie buy every single week without hesitation: rolled oats, canned legumes, passata, frozen vegetables, cottage cheese, Greek yogurt, chicken breast bites, marinated chicken, and more. Specific product names, aisle locations, and honest reasons why
- Why the Coles Kitchen frozen grilled vegetables and the Woolworths chicken breast bites are non-negotiables in both shopping trolleys, and the specific products in the Coles Perform and Coles Kitchen ranges that keep making it back onto the list
- The Aldi Gourmet Protein Bar reviewed: 10 grams of protein, 37% nuts and seeds, less than a dollar per bar, and a price-per-protein calculation that puts most supermarket bars to shame. What the ingredient list actually contains and who this bar is genuinely suited to
- Continuous glucose monitors: who actually needs one, why Leanne and Susie have both turned down paid partnerships with CGM companies, and the specific situations where they might genuinely be useful versus where they are more likely to create unnecessary food fear
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):
A couple of weeks ago on the podcast, we reviewed
our favorite products at Audi. Now today we thought it
was time to share our favorite Cole's and Molly's brands
and the products that make it into our shopping trolleys
every single week.
Speaker 2 (00:17):
Hi, I'm Susie Burrell and I'm Lean Laud.
Speaker 1 (00:19):
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 all things supermarket products.
We discuss why medications like Manjaro can stop working. We
have an Audi snapbar to review, and our listener question
is on continuous bluecost monitors. Now, I'm quite excited to
(00:40):
get into our supermarket products section, Leanne, but I have
given that to you today, so I have to be
focused on another topic not as exciting, which is GLP
one medication and why they suddenly stop working. Because I certainly,
on my books, have a number of clients who have
either tried a range of different JLP ones, whether it's
(01:01):
Ozen Peak, whether it's go Vi, whether it's Manjaro, and
whether or they didn't like it, they found them too
expensive or in many cases lely and they stopped working,
or I certainly also see clients now who are on
low doses of these medications but are not getting the
results that they initially had. So I thought it was
worth a general discussion about what these medications are, how
(01:22):
they work, and why they stop working, because I just
have found that the doctors are not describing what these
medications do, and as such, we kind of have this
false hope that you inject yourself with this substance and
all of a sudden you're going to be thin, and
unfortunately that's just not how physiology works. And it's so
bad that I've had doctors. I've sent clients to the
(01:45):
doctor to discuss met Foreman as an insulin sensitizer, and
the doctor won't write a script for that, but they
offer them a goop one medication. So it's certainly rife. Obviously,
there's free supply. Pharmaceutical companies are openly encouraging doctors to
be prescribing it, and suddenly when a patient goes into
see a doctor and they're complaining about their weight, the
doctor has an answer.
Speaker 2 (02:05):
Because that can be tricky as a.
Speaker 1 (02:06):
Health professional when people come and they want a miracle cure,
and suddenly a doctor can say, just take it. Actually,
I had another example of a client who went to
an endocrinologist and the endocrinologist just said take a golp
one and didn't want to hear any of my client's
thoughts on taking it or whether they should.
Speaker 2 (02:21):
He just said, no, that's the best option. And she
was a bit upset because she wanted to discuss if
it was right and pros and cons and he was like, nah,
just take it, and she left and didn't take it.
So I think, yeah, it's a bit of a concern
because these medications are complicated.
Speaker 1 (02:36):
It's not as simple as poppet and it works. And
I'm going to describe why, and then why actually working
with a dietitian can transform that. Or also when you
should stop wasting your money on a GLP one and
actually sometimes it's better to come off them for a
few reasons. So, first of all, what is a GOLP one?
Speaker 2 (02:53):
The difference?
Speaker 1 (02:54):
These medications are revolutionary because they're the first in their
type with the dual action in which they stimulate the
pancreas to secrete more insulin and simultaneously control appetite by
slowing the movement of food through the digestive tract and
basically killing appetite. So this is why suddenly if you
take one and one that's right for you, because they
are different and not everyone responds in the same way
(03:14):
to the different ones. Suddenly you might take a low
dose as low as point two five, and suddenly you're
not hungry at all, like literally at all, and suddenly
not eating now in some ways, for people who might
have difficulty keeping their calorie in take control. You know,
they've been eating large volumes of food for long periods
of time, they have a lot of food noise, and
(03:35):
certainly an issue with glucose regulation, so they might have
a family history of diabetes, or they might have a
high insulin or high fasting glucose. Basically, it is the
medication targeting the underlying metabolic dysfunction that is making it
difficult for these individuals to metabolize that and lose weight.
(03:57):
So indeed, for people who have glucose regulation issue use,
they can eat far less than other people and are
more likely to store fat and also less likely to
metabolize body fat. So there is a physiological underpinning. So
for that group of people, these medications can be revolutionary.
But what we forget in the discussion about golp ones
(04:17):
is that the energy balance equation of calories in versus
calories out, is not just the calories that go in,
it's also what we burn. And that means for some
people who go on a golp one and dramatically reduce
their intake of calories to as low as maybe eight
hundred calories a day, and they lose weight initially, and
(04:38):
they might lose five, ten even more kilos, and then
over time, if you do not move enough or train
your muscle mass over time to be more efficient at
burning carbohydrate, and are simply acting on calorie restriction, I
guarantee you that at some point the weight loss will
halt because you also have to make make sure that
(05:00):
you are working with your muscle and moving more and
exercising more long term to actively learn to burn fuel
more efficiently. It's not enough to just keep cutting calories
down and down or cutting carbohydrate. Eventually metabolism will stop.
You will not continue to burn. And that's the situation
I see most clients in. They are taking the medication,
(05:21):
they eat significantly less calories, less food, they're not craving
as much, and as such their body has a calorie restriction,
they lose amount of weight, and then again it just
stops because you've got to train and teach the body
to burn more over time and ultimately lean. As opposed
to what's being encouraged, which is increasing the dose and
reducing appetite. Further, I would argue the goal is to
(05:44):
reduce the dose down and actually eat more and move more.
So the body is being taught to burn more calories.
So that, in my experience, is why they generally stop working.
They also stop working for people who are quite muscular.
If you have someone who you might be eighty kilos
and your ideal body weight is sixty five kilos, but
(06:06):
you've got quite a high proportion of muscle mass if
your food intake is that low, so your carbohydrate intake
and Land and I discussed this a few weeks ago,
is down in no man's line of sixty eighty grams
per day and you're five foot ten and you're actually
exercising and going to the gym, and you are giving
your body inadequate amounts of carbohydrate to fuel the muscle
(06:26):
to burn fat. It doesn't matter if you're taking a
golp one or not. You won't nothing will happen. And
so that's the other area I see in muscular fit people.
They use it to kill their appetite, but then they're
not eating enough, and again it will platter out, and
so again I try and reduce the dose and get
them meaning a little bit more carbohydrate, because ultimately, if
you're not losing body fat, your WAISTE measurement is not
going down, why are you taking a golp one. It's
(06:49):
not doing what it should be doing. Sometimes you need
to reduce the dose will come off it to allow
your natural metabolism to kick in. And this is why
giving people golp ones without prescriptive support and diet advice
is not such a great idea, and that's why so
many people are spending all this money on them. They
get a little bit of weight off and then inevitably
it comes back on because they're not working on all
(07:10):
areas of the energy balance equation. So they're the two
situations that I see. I don't want to say lazy.
The people who are under what do I call them
not natural movers. They're not doing much exercise and don't
like to move much, and they use it as a
short term way to control calories or are people who
are actually training a lot and have good muscle mass
and are using it to fuel inadequately for their fuel
(07:32):
that you know, that's not a great idea metabolically either,
So yeah, that's why they don't work. They won't work
for everyone. And you've got a use of in conjunction
with both diet and exercise long term if your goal
is to not only lose weight, but teach your body
and fix your metabolism over time, and that does take time,
but it's not always about increasing the dose or using
the medication long term. Yeah, one hundredercent, because it certainly
(07:54):
has a more detrimental effect on your metabolism, particularly the
longer you stay on it, because if you're not eating
enough because appetites basically dead, you're certainly not even enough protein.
And as you describe most people taking them an actually
doing enough exercise or the right type of exercise as well,
because walking is not going to build muscle mass. Your
little plarty session is not going to build muscle mass.
And certainly if you're not taking enough protein and you're
(08:15):
getting older as well, it's sort of the perfect storm,
isn't it From a metabolic health perspective. So a lot
of things people can work on. But the issue I
have SUSI is people are happy to afford these very
expensive medications. Might I say, yet people won't afford to
see a dietysian, Like they don't link the two and
two together because they are complex medications which do actually
(08:35):
require very intensive dietitian support, but people just think that
they're magic pills. So it's like, if you're going to
afford the investment in the medication, you have to put
aside the funds to afford the investment in an experienced
dietitian who knows what they're doing as well, because it's
certainly you know you're going to say on them forever.
Some people, certainly maybe that is a long term plan.
But I think for a lot of people they actually
(08:56):
you know, want to get off them and want to
improve their metabolic rate over time. That for a lot
of people does require some more intensive dietitian support. So
maybe a good time to reach out if you're on
the medications that's not doing what you want it to do,
you're not getting the results you want, or you have
no idea how to actually stop them long term, Perhaps
it is a good idea to reach out to a
dietitian for some support. Yeah, and I think the other
(09:18):
warning sign is if you've been told if you haven't
been given any dietary support from the DP, you've just
left with the script and the recommendation is to continually
put the dose up. I see this all the time,
So go from two point five to five to take
like it's too high. You are much better to keep
it on the lowest dose while it's working, then put
it up and get a further reduction in appetite. You're
(09:38):
going to help protect your muscle mass by doing it slowly,
so don't necessarily follow it. Do if it's working at
a low dose, use it that way. That would be
my advice because ultimately, you know, pharmaceutical it's in their
interest to keep putting the dose up. But in terms
of your metabolic health, not many people need as high
a dose to completely kill appetite. Most people are fine
(09:59):
with a low dose just take the edge off as
long as they're exercising and getting their protein and their
calories in at the right times.
Speaker 3 (10:06):
One hundred percent, because the goal is not to never
be hungry. Like we're humans, right, we are supposed to
eat food. We are supposed to have enjoyment with food,
we are supposed to feel hungry. But you know, I
do appreciate that they work for a certain type of
people who have a lot of food noise and who
you know, are constantly, constantly hungry. But the goal is
not to kill your appetite forever. And I think some
people are on way too high doses where they just
(10:28):
never ever feel hungry. And how are you supposed to
get in balanced meals and the appropriate nutrients that your
body actually needs to thrive if you never ever ever
feel hungry. And there's really no kind of joy or
satisfaction with meals if you never feel hungry either. So
there's certainly a balance to be found, and you know,
they are appropriate for some people, but that balance is
the most important thing. And working with a qualified professional
(10:49):
I think is super important as well. All Right, supermarket products,
we talked about our Aldi favors a few weeks ago.
This section is on our mainstream coals and willwear products,
basically home brands that we dine a hell for. I've
seen that trend on Instagram, things you dine a hell for.
These are our home brand favorites at Colson Wilwor's would
(11:09):
dine a hill for not sponsored. As we always say,
Colson Wilwist, please reach out. We would love to be
sponsored on the nutrition catch it. We'd make paying our
mortgages and bod easier. However, unsponsored segment just the things
that we love, and these are the things that we
will always gravitate towards the home brand because it is
just as good, if not better than the branded version,
which is a lot more in terms of cost. So
(11:31):
my first one, Susie is rotots, the Humble woolworst or
Coal's branded bag of rot oats. Sorry Uncle Toby's, I
just buy the home brand version. It is just as good,
It is much more cost effective, and it does the job.
All my frozen veggies. When I go on I get
frozen broccoli, frozen peas, I get home brand. It just
saves money. It lives in the freezer, it is the
exact same thing. I'm fairly confident it comes out of
(11:53):
the exact same factory. Can legumes are another one. When
I get buy my canned brown lentil, so my spaghetti,
I get my blacks, I will say my black beans
my favorite is Edgiles, But with the rest of my
can ones, my chickpeas, my lentils, I just get the
home brand, the Coals or the wool Worst variety, also
the pisada. When I'm doing my more of my Italian meals,
the Coals Italian pisada. Hands down, it's the cheapest on
(12:15):
the market, but it's also the best. It's ninety nine
point nine percent tomatoes with zero point one percent food
acid in it, so it is just by far the best.
It's all tomatoes, so the Coals Italian Pisata sauce is great.
Mixed berries, I traditionally buy home brand as well, unless
I am getting organic. I do try to get blueberries organic,
just based on the research that there were. You know,
(12:37):
blueberries have been sprayed with some additional chemicals that aren't
as ideal, so I do do a buycrub washing if
I'm buying them fresh, but for frozen, I do try
and get just my blueberries organic because my kids eat
them like no end. And the last one I've got
on my list is cottage cheese. I typically always buy
the wool Worst if I can find it lately, the
Wool Worst or the Coals brand of cottage cheese. I
(12:57):
think it's just as good and it to me, it
tastes suck same and it is a lot cheaper as well.
So they're my home branded products. I would die in
hell for food wise. I've got a couple of non
food based things like household products, but they're just my
food based one. Sofa, what do you think? What are
you else?
Speaker 1 (13:13):
All right? Well, you know I'm having a love affair
with coals Finess at the moment because I'm just all
Col's Kitchen, I should say, because I'm so happy with
their vegetable range. Now I eat the frozen Coals Kitchen
grilled vegetables every night, do you Yeah? Okay, I freaking
love them. It's the zucchini pack. They're seven dollars. I
get like four days out of them. It doesn't matter
what I'm eating, dumpling, salmon. It just means don't have
(13:35):
to cut them. They're delicious. You get red capsicam in there,
which is like one hundred dollars per cabsickam, and I
just they're not mushy, They're delicious. I love them, ate
them every single night.
Speaker 3 (13:46):
Now.
Speaker 1 (13:46):
My kids love their corn ribs. So the lemon and
herb Corn ribs from Cos Kitchen are five dollars, and
if I open a bag and give it to the
kids with chicken or salmon ate the whole lot, they
love it. So I am a massive fan of those.
I love the individual ice creams. They've got the mango sawbets,
they've got the berries, and even this mixed pack of
like flavored ones are good and they're so cheap. They're
(14:07):
like three or four dollars. So their homemade ice creams
are super good. I like the pasada. I'm like you
as well, and that's my I'm just looking at my
trolleys because I went and did them all in trolleys.
So then I'm going to tell you the Woolies ones
I like now I love. I like the mini whole
grain wraps from Coals and Woolies. I'll always get my
wraps from those. And also just the good old multi
grain bread rolls. A packet of those are three dollars.
(14:29):
I'll usually get those on the weekend. Oh, the Greek yogurt,
I'll use that, and I love the coals Perform high
protein yogurt as well, so that's another great brand.
Speaker 3 (14:37):
Oh.
Speaker 1 (14:37):
I love the Coal soup. The chicken and corn soup
is super high in protein, as we've covered before on
the Nutrition Couch, like twenty grams, so their Coal's Kitchen
soup is very strong nutritionally. Now I'm swapping over to Woolies.
There are less of those that I love, but I
do like their home brand steakhouse chips. They're like ninety
eight percent potato. I do get the Woolies kale and
(14:58):
frozen spinach portions. They're organic ones, and their mixed berries.
I love what Woolies are doing. Actually, shout out to
Wilies finally about their premdes Their marinated chicken range, which
includes Greek and a whole range of different sauces on
their marinated chicken breasts are very good in the fresh section,
and of course we've spoken before about their chicken breast bites,
which are seventy five percent chicken in the frozen section. Unfortunately,
(15:21):
they've got rid of their crumbed variety of chicken, which
was ninety percent chicken, but their chicken breast bites are
still available and then when they do have it. I
do like their canned red and pink salmon in the
home brand of both Coals and Woolies, but they very
rarely have it, I think because it's such a good product.
It's ninety nine percent salmon in the tin. That's the
other thing that I will bind if I'm making like
(15:43):
salmon patties and things like that. So yeah, there's quite
a few products I do buy because I'm like you,
I'm not spending extra money on oats because oats are oats,
and the same with tin beans. But there are a
few of the other products, mostly frozen admittedly, But I
do like the Wooli's chicken at the moment, and I
love the Coal's Finest Range Coals Kitchen. They're doing some
amazing stuff. So yeah, some good fines there and it
(16:04):
will save you a bit of coin. Definitely like the
yogets a heaps taper and taste good. And I get
the Greek one for cooking all the time too. And
I quickly add also the calls Perform. I've used this
with a lot of clients lately. The Perry Perry they
do a quinoa tuna. It's like a little box.
Speaker 3 (16:17):
It's only I think three or four dollars, and I
think it's a twenty twenty one grams of protein and
they're really really handy if people are on the go.
But I really do love those chicken breastpites from Woolworst.
You mentioned. My kids eat them at least a week.
They're in my Woolies order every single week if I'm
doing warl West. So they're really really high percentage of chicken,
and yeah, chicken crumb, chicken yourself, but they're pretty much
as good as you're gonna get from a crumb chicken perspective.
(16:39):
It's actual breast inside it, Whereas if you're just buying
like frozen chicken nuggets, you're like, is this chicken breast? Like?
What is this inside? I'm not too sure, but you
can clearly see in those wool Worst chicken breastpites that
it is actually chicken breast inside, which is nice.
Speaker 1 (16:52):
So I'm a big fan of them as well. Okay,
all rightly, and you found you found a bar at Audi, Well,
they've been around for a long time.
Speaker 3 (17:00):
Yeah, I just sent me. I did a little Aldi thing.
I'm gonna put up a little reel about some of
my favorite Audi products. I was in there the other day,
probably for a good forty five minutes. I got my
kids these bingo and blue couches a few a few
months ago from Aldi, and they absolutely love them. They
just they're like they lounge out. And then they watched
their TV. They love them. And then I found these
bath books for the kids. They're only ten dollars and
there was like a pepper pig a poor patrol range
(17:22):
and they're like these books and they can read them
in the bath and they have these little toys in
there and they stick on to the bathball out here.
Some just the most random things. But sometimes I don't
mind going in there. It's a bit far from me.
It's a bit of a bit of a slapt twenty
minutes or so. But I went in there and I
picked up the protein bars because they said to David,
do you need anything, I'm going to the shops and
he text me protein bars. So I found these ones.
They've been around for a long time because clients have
(17:43):
showed me them years ago. They're not new, but they're
the gourmet protein bars and they basically emulate like the
range of Carmen's protein bars in calls and will wors,
but in terms of costs, they're a lot cheaper, so
they retail for three ninety nine for five bars, so
less than a dollar a bar. The ones I picked
up with the almond and salted dark chocolate ones, the
gourmet protein bars. They're also gluten free foot so great
(18:05):
for our Celiac friends. When it comes to ingredients, yes,
they are a process food. Before anybody jumps up and down,
they are a process food. Let me put that at that.
But if you're looking for something that's convenient, that's compact,
you travel a lot, you don't have access to a fridge.
You just want a small protein hit. It's not a
bad option, but it is. It is a little bit process, right.
So the bar has the first ingredient is roasted peanuts
(18:28):
at twenty two percent, followed by soy protein nuggets, so
a lot of brands are using soy protein nugget silcris
to drive the protein content up in bars and wraps.
So that's fifteen percent, followed by almonds at fifteen percent.
So the base of the bar has thirty seven percent nuts,
which is, you know, pretty good, followed by glucose syrup
(18:48):
which is a sugar dark chocolate compound at nine percent.
Then we've got some cocoa, starch and mulsifier inulin which
is not my favorite thing from it. It's a prebody
type of five. For anybody with IBSRS stead of tummy,
it can lead to a little bit of extra bloating
in gas. So I don't love immuline or chigree root
in products. I personally avoid them because it sets off
my gut. But for some people they tolerate it just fine. Next,
(19:10):
you've got sunflower seeds at four point seven percent, honey
soy protein isolated three percent, copitas at three percent, vegetable oil,
whole grain, buckwheat, rice syrup and natural flavor salt, and
sesame seeds coming in at zero point one percent. So
you've got twenty two percent peanut, fifteen percent almon, nearly
five percent sun flower seeds, and nearly three percent per peters.
(19:32):
So some good nuts and seeds coming in there. So
if you're someone that never really eats nuts and seeds,
like we know that there are numerous benefits from consuming
nuts and seeds. So this bar, although it is heavily processed,
could be a way occasionally to get in some of
those nuts and seeds if you don't really eat them nutritionally.
A bar is forty grams for decent size and just
over eight hundred kilodeles for the bar, so roughly two
(19:55):
hundred calories for the bar, so not insignificant. If you're active,
if you're taller of the goal is put on some
muscle mass, this could be a good option for you.
You've got ten point one grams of protein in the bar,
eleven point seven grams of fat, A lot of that
is the good fats coming from the nuts and the seeds.
You've got eleven point three grams of carbs, so actually
quite low carbohydrate, with only five point six grams being sugar,
(20:16):
three point nine grams of dietary fiber, and one hundred
and fifty milligrams of sodium, which is pretty insignificant. So
I think a good bar over all slightly higher on
the calorie side, but you do get ten grams of
protein with that, and like we said, a decent serve
of nuts and seeds. So I quite like them. I'm
under no, you know, I'm not misguided. I understand this
is what you would call an ultra processed food, but
(20:38):
I think it's convenient, it's quite tasty. David really enjoyed them,
had a bite. I think it was quite tasty. It
didn't have a weird, funny after taste like some of
the protein bars on the market. I didn't mind it.
And three ninety nine for five bars. You really can't
beat that, though, can you? Like if you were making
them yourself at home, all of those separate ingredients. The
time you buy your splous seeds, your forpitas, your almonds,
(20:59):
your dark chocolate, you're spending thirty dollars on ingredients. You
could not make that for three ninety nine at home
and get five bars out of it.
Speaker 1 (21:06):
I think three sixty cents per bar for ten grams
of proteins very cost effective. You know, when we're looking
at paying twelve dollars for a meal for thirty five grands,
you're getting a third of that for sixty cents, you know,
a serve of nuts. I actually like it because I
like the price point. You know, I can be quite
critical of bars, and I often say to my clients
if I put a bar on a plan, oh my god,
(21:26):
they'd be sure to eat it at every opportunity. But
I think particularly for budget friendly sort of you know,
office workers, I'm thinking young males, the boys once they
get to high school, where they can have nuts. This
is a really good way of getting ten grams of
protein at that price point. So whilst I'm not always
the biggest fan of bars, I think that I'm much
happier with people paying four dollars for five then you know,
(21:48):
eight dollars for one of the low carb high protein
bars that you get at the supermarket. Now, yes, it's
the calories are a bit more dense, which is the
issue we have with them when people having them as
a snack bar. But I think occasionally you know, to
have it in your bag when you're traveling rather than
picking up something at the airport. They're actually quite a
good option and one of the sort of ones I
will reach for when I go to Audi. So yeah,
(22:09):
I do think there's a lot of positives for the
price point. All right, Lenne for our listener question on
today's episode, it's all about continual glucose monitors because for
anyone who spends time on social media and we're watching
all of these longevity experts preying on people to sell
stuff with the guise of making them live longer, which
is basically what it is. It's the health halo of
(22:31):
the longevity expert. They're often recommending a lot to do
with glucose, and indeed, our glucose levels over time are
highly predictive of our cellular health. Absolutely, the cell in
the body does not like high glucose. High glucose levels
over time do have damaging effect to the cell. But
I think where it's misguided is expecting people to think
(22:53):
that it's not normal to have some high glucose levels
after eating, which is a natural thing that happens. So
this is a question that came from our instagram, and
we do get all of our questions, and I actually
do have a g I don't have a continual glucose monitor.
I bought just a general fasting glucose monitor just because
I had a randomly high glucose one time I must
have been sick, and I sort of, you know, thought, oh,
I'm just going to have a little look at it,
(23:15):
and I used it twice and never again. Because glucoses
do change, and you can become obsessed with it without
understanding the effect over time, and then if you're constantly
monitoring it, I think it can guide you to be
obsessed with a number that we often don't have a
whole lot of control over. Because continuous glucose monitoring may
be recommended for someone who they're trying to understand if
(23:36):
they're having hyperglycemic episodes, or if they're managing medications they've
got pre diabetes or type two diabetes and they're trying
to match medications. But for a person who doesn't have
a predisposition to type two diabetes and no indication of
monitoring glucose, there would be no reason you would need
a continuous glucose monitor, because what happens is sometimes when
(23:57):
we eat, we have quite a peak of glucose and
in an norm will sell that will drop down over
a couple of hours and return to baseline levels. But
for you to have any understanding of that, if you
start to constantly monitor yourself on a glucose monitor, what
is the purpose if you've got normal glucose control. So
I wouldn't just be doing it unless you had some
(24:18):
concern about hyperglycemia or a family history of type two,
or even if you had gestational diabetes and you were
sort of trying to determine whether you're needing medication or
if it's a time to try that. But I wouldn't
be doing it in a healthy, normal person with no
history of glucose issues. But you did say there'd be
a couple of examples that you might might be helpful
(24:38):
to people, and I was like, oh, yeah, maybe, what
were they maybe, but like lands like, don't put me
on spot. So my answer is no, most people don't
need it unless there's a medical reason to be monitoring.
Speaker 2 (24:50):
Is my summation of that.
Speaker 3 (24:51):
I'm the same and I've had companies reach out to
me on Instagram saying hey, like, we want to give
to you one we'll pay you, and I've said no
every time, and that basically should tell you the answer,
and I are turning them down. Then they're not needed
for the average person. But you know, if someone does
have diabetes, or someone's got gestational diabetes, it may be
worth considering because it may be helpful just to help
people understand, you know, what happens to their glucose levels
(25:14):
with food. But I think for some people there can
be a lot of fear around it and create unnecessary
food fear. Like most people are I think somewhat surprised
to see that really healthy foods actually do cause a
glucose response, but that is a normal physiological response after
you eat a carbo hydrate, whether that's quote unquote a
good carb or a bad carb, your blood sugars will rise.
(25:35):
And I do think that this for some people can
create unnecessary food fear and potentially unnecessary food restriction. So
I do think if for some people that may be educational,
but not if you're somebody who has that obsessive type
of personality, I don't think it's probably going to be
a good thing. I think if you're going to invest
your money, the majority of adults would be better off
(25:57):
investing in better quality food, evidence based suffluents, regular exercise,
strength training, a good pit, getting your form right, you know,
sleeping better, maybe some magnesium to help you sleep better.
There are a lot of other things that I'd probably
be investing in before I invested in a continuous glucose monitor.
But perhaps if I was like an elite level athlete,
you know, and it was a difference between potentially winning
(26:19):
a silver or gold medal, it might be worth it
in terms of, you know, fueling your performance. Or perhaps
if you were just an exceptional individual and you were
looking to like biohack every inch of your life potentially,
But I really just think for the majority of people
it could be an incredible medical tool, but I don't
think the majority of people need it. Like it's not
a magic health device. It's not going to give you
(26:40):
any magic kind of data out of it. I think
most of us understand that your glucose levels rise and fall,
and if you have issues with your glucose control, I
think you're going to get a lot better success out
of medical management and a proper diet a few dietitian consults,
then potentially a continuous glucose monitor, which might just kind
of freak you out, and you know, career it unnecessary
(27:00):
food fear.
Speaker 1 (27:02):
Well, we don't have a lot of control over it,
Like it's acting like you can change things sometimes and
whilst you might have a little bit of control, like
for example, you might notice that if you eat a
certain type of bread it peaks you other than another
out of interest, you probably could have been told that
or knew that before you had it, Like you probably
knew grain bread is going to have a better response
than a sour dough, so it might inform you of that.
(27:23):
But in some cases you have no control over it.
Sometimes it just goes high for a random idiosyncrasy in
a person and you think something's wrong and there's nothing wrong.
It's just your natural or have an infection like you
know what I mean, It doesn't. It's a never ending
supply of data that we have no control over. We
can't control, and this is where human beings fall down.
With longevity and help you know everything, fertility, we think
(27:45):
we control everything and we just don't like the human body.
Intricacies and nuances of it are so much greater than
we will ever even understand that. It's pretending that you
can buy something and control something you actually have no
control over. So yeah, I think I unless there was
a medical reason to be monitoring it, or you were
(28:05):
trying to apply medication to it, I would think it's
just data that's actually not overly helpful. If anything can
be quite detrimental, So you're managing something you probably don't
really truly understand. Yes, all right, then well, on that note,
it brings us to the end of the Nutrition Couch
for another week. Please keep telling your friends about us,
and we have added a little survey to each of
(28:28):
our episodes on Spotify Little Pole Yeah yeah, a little
Pole each week, So if you get your podcasts through Spotify,
you might see that coming up, and we started to
do some poll to collect some data. So if you're interested,
each week listened by Spotify and we'll see you next
Wednesday for our regular episode drop. Have a great week,
thanks for listening.
A couple of weeks ago on the podcast, we reviewed
our favorite products at Audi. Now today we thought it
was time to share our favorite Cole's and Molly's brands
and the products that make it into our shopping trolleys
every single week.
Speaker 2 (00:17):
Hi, I'm Susie Burrell and I'm Lean Laud.
Speaker 1 (00:19):
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 all things supermarket products.
We discuss why medications like Manjaro can stop working. We
have an Audi snapbar to review, and our listener question
is on continuous bluecost monitors. Now, I'm quite excited to
(00:40):
get into our supermarket products section, Leanne, but I have
given that to you today, so I have to be
focused on another topic not as exciting, which is GLP
one medication and why they suddenly stop working. Because I certainly,
on my books, have a number of clients who have
either tried a range of different JLP ones, whether it's
(01:01):
Ozen Peak, whether it's go Vi, whether it's Manjaro, and
whether or they didn't like it, they found them too
expensive or in many cases lely and they stopped working,
or I certainly also see clients now who are on
low doses of these medications but are not getting the
results that they initially had. So I thought it was
worth a general discussion about what these medications are, how
(01:22):
they work, and why they stop working, because I just
have found that the doctors are not describing what these
medications do, and as such, we kind of have this
false hope that you inject yourself with this substance and
all of a sudden you're going to be thin, and
unfortunately that's just not how physiology works. And it's so
bad that I've had doctors. I've sent clients to the
(01:45):
doctor to discuss met Foreman as an insulin sensitizer, and
the doctor won't write a script for that, but they
offer them a goop one medication. So it's certainly rife. Obviously,
there's free supply. Pharmaceutical companies are openly encouraging doctors to
be prescribing it, and suddenly when a patient goes into
see a doctor and they're complaining about their weight, the
doctor has an answer.
Speaker 2 (02:05):
Because that can be tricky as a.
Speaker 1 (02:06):
Health professional when people come and they want a miracle cure,
and suddenly a doctor can say, just take it. Actually,
I had another example of a client who went to
an endocrinologist and the endocrinologist just said take a golp
one and didn't want to hear any of my client's
thoughts on taking it or whether they should.
Speaker 2 (02:21):
He just said, no, that's the best option. And she
was a bit upset because she wanted to discuss if
it was right and pros and cons and he was like, nah,
just take it, and she left and didn't take it.
So I think, yeah, it's a bit of a concern
because these medications are complicated.
Speaker 1 (02:36):
It's not as simple as poppet and it works. And
I'm going to describe why, and then why actually working
with a dietitian can transform that. Or also when you
should stop wasting your money on a GLP one and
actually sometimes it's better to come off them for a
few reasons. So, first of all, what is a GOLP one?
Speaker 2 (02:53):
The difference?
Speaker 1 (02:54):
These medications are revolutionary because they're the first in their
type with the dual action in which they stimulate the
pancreas to secrete more insulin and simultaneously control appetite by
slowing the movement of food through the digestive tract and
basically killing appetite. So this is why suddenly if you
take one and one that's right for you, because they
are different and not everyone responds in the same way
(03:14):
to the different ones. Suddenly you might take a low
dose as low as point two five, and suddenly you're
not hungry at all, like literally at all, and suddenly
not eating now in some ways, for people who might
have difficulty keeping their calorie in take control. You know,
they've been eating large volumes of food for long periods
of time, they have a lot of food noise, and
(03:35):
certainly an issue with glucose regulation, so they might have
a family history of diabetes, or they might have a
high insulin or high fasting glucose. Basically, it is the
medication targeting the underlying metabolic dysfunction that is making it
difficult for these individuals to metabolize that and lose weight.
(03:57):
So indeed, for people who have glucose regulation issue use,
they can eat far less than other people and are
more likely to store fat and also less likely to
metabolize body fat. So there is a physiological underpinning. So
for that group of people, these medications can be revolutionary.
But what we forget in the discussion about golp ones
(04:17):
is that the energy balance equation of calories in versus
calories out, is not just the calories that go in,
it's also what we burn. And that means for some
people who go on a golp one and dramatically reduce
their intake of calories to as low as maybe eight
hundred calories a day, and they lose weight initially, and
(04:38):
they might lose five, ten even more kilos, and then
over time, if you do not move enough or train
your muscle mass over time to be more efficient at
burning carbohydrate, and are simply acting on calorie restriction, I
guarantee you that at some point the weight loss will
halt because you also have to make make sure that
(05:00):
you are working with your muscle and moving more and
exercising more long term to actively learn to burn fuel
more efficiently. It's not enough to just keep cutting calories
down and down or cutting carbohydrate. Eventually metabolism will stop.
You will not continue to burn. And that's the situation
I see most clients in. They are taking the medication,
(05:21):
they eat significantly less calories, less food, they're not craving
as much, and as such their body has a calorie restriction,
they lose amount of weight, and then again it just
stops because you've got to train and teach the body
to burn more over time and ultimately lean. As opposed
to what's being encouraged, which is increasing the dose and
reducing appetite. Further, I would argue the goal is to
(05:44):
reduce the dose down and actually eat more and move more.
So the body is being taught to burn more calories.
So that, in my experience, is why they generally stop working.
They also stop working for people who are quite muscular.
If you have someone who you might be eighty kilos
and your ideal body weight is sixty five kilos, but
(06:06):
you've got quite a high proportion of muscle mass if
your food intake is that low, so your carbohydrate intake
and Land and I discussed this a few weeks ago,
is down in no man's line of sixty eighty grams
per day and you're five foot ten and you're actually
exercising and going to the gym, and you are giving
your body inadequate amounts of carbohydrate to fuel the muscle
(06:26):
to burn fat. It doesn't matter if you're taking a
golp one or not. You won't nothing will happen. And
so that's the other area I see in muscular fit people.
They use it to kill their appetite, but then they're
not eating enough, and again it will platter out, and
so again I try and reduce the dose and get
them meaning a little bit more carbohydrate, because ultimately, if
you're not losing body fat, your WAISTE measurement is not
going down, why are you taking a golp one. It's
(06:49):
not doing what it should be doing. Sometimes you need
to reduce the dose will come off it to allow
your natural metabolism to kick in. And this is why
giving people golp ones without prescriptive support and diet advice
is not such a great idea, and that's why so
many people are spending all this money on them. They
get a little bit of weight off and then inevitably
it comes back on because they're not working on all
(07:10):
areas of the energy balance equation. So they're the two
situations that I see. I don't want to say lazy.
The people who are under what do I call them
not natural movers. They're not doing much exercise and don't
like to move much, and they use it as a
short term way to control calories or are people who
are actually training a lot and have good muscle mass
and are using it to fuel inadequately for their fuel
(07:32):
that you know, that's not a great idea metabolically either,
So yeah, that's why they don't work. They won't work
for everyone. And you've got a use of in conjunction
with both diet and exercise long term if your goal
is to not only lose weight, but teach your body
and fix your metabolism over time, and that does take time,
but it's not always about increasing the dose or using
the medication long term. Yeah, one hundredercent, because it certainly
(07:54):
has a more detrimental effect on your metabolism, particularly the
longer you stay on it, because if you're not eating
enough because appetites basically dead, you're certainly not even enough protein.
And as you describe most people taking them an actually
doing enough exercise or the right type of exercise as well,
because walking is not going to build muscle mass. Your
little plarty session is not going to build muscle mass.
And certainly if you're not taking enough protein and you're
(08:15):
getting older as well, it's sort of the perfect storm,
isn't it From a metabolic health perspective. So a lot
of things people can work on. But the issue I
have SUSI is people are happy to afford these very
expensive medications. Might I say, yet people won't afford to
see a dietysian, Like they don't link the two and
two together because they are complex medications which do actually
(08:35):
require very intensive dietitian support, but people just think that
they're magic pills. So it's like, if you're going to
afford the investment in the medication, you have to put
aside the funds to afford the investment in an experienced
dietitian who knows what they're doing as well, because it's
certainly you know you're going to say on them forever.
Some people, certainly maybe that is a long term plan.
But I think for a lot of people they actually
(08:56):
you know, want to get off them and want to
improve their metabolic rate over time. That for a lot
of people does require some more intensive dietitian support. So
maybe a good time to reach out if you're on
the medications that's not doing what you want it to do,
you're not getting the results you want, or you have
no idea how to actually stop them long term, Perhaps
it is a good idea to reach out to a
dietitian for some support. Yeah, and I think the other
(09:18):
warning sign is if you've been told if you haven't
been given any dietary support from the DP, you've just
left with the script and the recommendation is to continually
put the dose up. I see this all the time,
So go from two point five to five to take
like it's too high. You are much better to keep
it on the lowest dose while it's working, then put
it up and get a further reduction in appetite. You're
(09:38):
going to help protect your muscle mass by doing it slowly,
so don't necessarily follow it. Do if it's working at
a low dose, use it that way. That would be
my advice because ultimately, you know, pharmaceutical it's in their
interest to keep putting the dose up. But in terms
of your metabolic health, not many people need as high
a dose to completely kill appetite. Most people are fine
(09:59):
with a low dose just take the edge off as
long as they're exercising and getting their protein and their
calories in at the right times.
Speaker 3 (10:06):
One hundred percent, because the goal is not to never
be hungry. Like we're humans, right, we are supposed to
eat food. We are supposed to have enjoyment with food,
we are supposed to feel hungry. But you know, I
do appreciate that they work for a certain type of
people who have a lot of food noise and who
you know, are constantly, constantly hungry. But the goal is
not to kill your appetite forever. And I think some
people are on way too high doses where they just
(10:28):
never ever feel hungry. And how are you supposed to
get in balanced meals and the appropriate nutrients that your
body actually needs to thrive if you never ever ever
feel hungry. And there's really no kind of joy or
satisfaction with meals if you never feel hungry either. So
there's certainly a balance to be found, and you know,
they are appropriate for some people, but that balance is
the most important thing. And working with a qualified professional
(10:49):
I think is super important as well. All Right, supermarket products,
we talked about our Aldi favors a few weeks ago.
This section is on our mainstream coals and willwear products,
basically home brands that we dine a hell for. I've
seen that trend on Instagram, things you dine a hell for.
These are our home brand favorites at Colson Wilwor's would
(11:09):
dine a hill for not sponsored. As we always say,
Colson Wilwist, please reach out. We would love to be
sponsored on the nutrition catch it. We'd make paying our
mortgages and bod easier. However, unsponsored segment just the things
that we love, and these are the things that we
will always gravitate towards the home brand because it is
just as good, if not better than the branded version,
which is a lot more in terms of cost. So
(11:31):
my first one, Susie is rotots, the Humble woolworst or
Coal's branded bag of rot oats. Sorry Uncle Toby's, I
just buy the home brand version. It is just as good,
It is much more cost effective, and it does the job.
All my frozen veggies. When I go on I get
frozen broccoli, frozen peas, I get home brand. It just
saves money. It lives in the freezer, it is the
exact same thing. I'm fairly confident it comes out of
(11:53):
the exact same factory. Can legumes are another one. When
I get buy my canned brown lentil, so my spaghetti,
I get my blacks, I will say my black beans
my favorite is Edgiles, But with the rest of my
can ones, my chickpeas, my lentils, I just get the
home brand, the Coals or the wool Worst variety, also
the pisada. When I'm doing my more of my Italian meals,
the Coals Italian pisada. Hands down, it's the cheapest on
(12:15):
the market, but it's also the best. It's ninety nine
point nine percent tomatoes with zero point one percent food
acid in it, so it is just by far the best.
It's all tomatoes, so the Coals Italian Pisata sauce is great.
Mixed berries, I traditionally buy home brand as well, unless
I am getting organic. I do try to get blueberries organic,
just based on the research that there were. You know,
(12:37):
blueberries have been sprayed with some additional chemicals that aren't
as ideal, so I do do a buycrub washing if
I'm buying them fresh, but for frozen, I do try
and get just my blueberries organic because my kids eat
them like no end. And the last one I've got
on my list is cottage cheese. I typically always buy
the wool Worst if I can find it lately, the
Wool Worst or the Coals brand of cottage cheese. I
(12:57):
think it's just as good and it to me, it
tastes suck same and it is a lot cheaper as well.
So they're my home branded products. I would die in
hell for food wise. I've got a couple of non
food based things like household products, but they're just my
food based one. Sofa, what do you think? What are
you else?
Speaker 1 (13:13):
All right? Well, you know I'm having a love affair
with coals Finess at the moment because I'm just all
Col's Kitchen, I should say, because I'm so happy with
their vegetable range. Now I eat the frozen Coals Kitchen
grilled vegetables every night, do you Yeah? Okay, I freaking
love them. It's the zucchini pack. They're seven dollars. I
get like four days out of them. It doesn't matter
what I'm eating, dumpling, salmon. It just means don't have
(13:35):
to cut them. They're delicious. You get red capsicam in there,
which is like one hundred dollars per cabsickam, and I
just they're not mushy, They're delicious. I love them, ate
them every single night.
Speaker 3 (13:46):
Now.
Speaker 1 (13:46):
My kids love their corn ribs. So the lemon and
herb Corn ribs from Cos Kitchen are five dollars, and
if I open a bag and give it to the
kids with chicken or salmon ate the whole lot, they
love it. So I am a massive fan of those.
I love the individual ice creams. They've got the mango sawbets,
they've got the berries, and even this mixed pack of
like flavored ones are good and they're so cheap. They're
(14:07):
like three or four dollars. So their homemade ice creams
are super good. I like the pasada. I'm like you
as well, and that's my I'm just looking at my
trolleys because I went and did them all in trolleys.
So then I'm going to tell you the Woolies ones
I like now I love. I like the mini whole
grain wraps from Coals and Woolies. I'll always get my
wraps from those. And also just the good old multi
grain bread rolls. A packet of those are three dollars.
(14:29):
I'll usually get those on the weekend. Oh, the Greek yogurt,
I'll use that, and I love the coals Perform high
protein yogurt as well, so that's another great brand.
Speaker 3 (14:37):
Oh.
Speaker 1 (14:37):
I love the Coal soup. The chicken and corn soup
is super high in protein, as we've covered before on
the Nutrition Couch, like twenty grams, so their Coal's Kitchen
soup is very strong nutritionally. Now I'm swapping over to Woolies.
There are less of those that I love, but I
do like their home brand steakhouse chips. They're like ninety
eight percent potato. I do get the Woolies kale and
(14:58):
frozen spinach portions. They're organic ones, and their mixed berries.
I love what Woolies are doing. Actually, shout out to
Wilies finally about their premdes Their marinated chicken range, which
includes Greek and a whole range of different sauces on
their marinated chicken breasts are very good in the fresh section,
and of course we've spoken before about their chicken breast bites,
which are seventy five percent chicken in the frozen section. Unfortunately,
(15:21):
they've got rid of their crumbed variety of chicken, which
was ninety percent chicken, but their chicken breast bites are
still available and then when they do have it. I
do like their canned red and pink salmon in the
home brand of both Coals and Woolies, but they very
rarely have it, I think because it's such a good product.
It's ninety nine percent salmon in the tin. That's the
other thing that I will bind if I'm making like
(15:43):
salmon patties and things like that. So yeah, there's quite
a few products I do buy because I'm like you,
I'm not spending extra money on oats because oats are oats,
and the same with tin beans. But there are a
few of the other products, mostly frozen admittedly, But I
do like the Wooli's chicken at the moment, and I
love the Coal's Finest Range Coals Kitchen. They're doing some
amazing stuff. So yeah, some good fines there and it
(16:04):
will save you a bit of coin. Definitely like the
yogets a heaps taper and taste good. And I get
the Greek one for cooking all the time too. And
I quickly add also the calls Perform. I've used this
with a lot of clients lately. The Perry Perry they
do a quinoa tuna. It's like a little box.
Speaker 3 (16:17):
It's only I think three or four dollars, and I
think it's a twenty twenty one grams of protein and
they're really really handy if people are on the go.
But I really do love those chicken breastpites from Woolworst.
You mentioned. My kids eat them at least a week.
They're in my Woolies order every single week if I'm
doing warl West. So they're really really high percentage of chicken,
and yeah, chicken crumb, chicken yourself, but they're pretty much
as good as you're gonna get from a crumb chicken perspective.
(16:39):
It's actual breast inside it, Whereas if you're just buying
like frozen chicken nuggets, you're like, is this chicken breast? Like?
What is this inside? I'm not too sure, but you
can clearly see in those wool Worst chicken breastpites that
it is actually chicken breast inside, which is nice.
Speaker 1 (16:52):
So I'm a big fan of them as well. Okay,
all rightly, and you found you found a bar at Audi, Well,
they've been around for a long time.
Speaker 3 (17:00):
Yeah, I just sent me. I did a little Aldi thing.
I'm gonna put up a little reel about some of
my favorite Audi products. I was in there the other day,
probably for a good forty five minutes. I got my
kids these bingo and blue couches a few a few
months ago from Aldi, and they absolutely love them. They
just they're like they lounge out. And then they watched
their TV. They love them. And then I found these
bath books for the kids. They're only ten dollars and
there was like a pepper pig a poor patrol range
(17:22):
and they're like these books and they can read them
in the bath and they have these little toys in
there and they stick on to the bathball out here.
Some just the most random things. But sometimes I don't
mind going in there. It's a bit far from me.
It's a bit of a bit of a slapt twenty
minutes or so. But I went in there and I
picked up the protein bars because they said to David,
do you need anything, I'm going to the shops and
he text me protein bars. So I found these ones.
They've been around for a long time because clients have
(17:43):
showed me them years ago. They're not new, but they're
the gourmet protein bars and they basically emulate like the
range of Carmen's protein bars in calls and will wors,
but in terms of costs, they're a lot cheaper, so
they retail for three ninety nine for five bars, so
less than a dollar a bar. The ones I picked
up with the almond and salted dark chocolate ones, the
gourmet protein bars. They're also gluten free foot so great
(18:05):
for our Celiac friends. When it comes to ingredients, yes,
they are a process food. Before anybody jumps up and down,
they are a process food. Let me put that at that.
But if you're looking for something that's convenient, that's compact,
you travel a lot, you don't have access to a fridge.
You just want a small protein hit. It's not a
bad option, but it is. It is a little bit process, right.
So the bar has the first ingredient is roasted peanuts
(18:28):
at twenty two percent, followed by soy protein nuggets, so
a lot of brands are using soy protein nugget silcris
to drive the protein content up in bars and wraps.
So that's fifteen percent, followed by almonds at fifteen percent.
So the base of the bar has thirty seven percent nuts,
which is, you know, pretty good, followed by glucose syrup
(18:48):
which is a sugar dark chocolate compound at nine percent.
Then we've got some cocoa, starch and mulsifier inulin which
is not my favorite thing from it. It's a prebody
type of five. For anybody with IBSRS stead of tummy,
it can lead to a little bit of extra bloating
in gas. So I don't love immuline or chigree root
in products. I personally avoid them because it sets off
my gut. But for some people they tolerate it just fine. Next,
(19:10):
you've got sunflower seeds at four point seven percent, honey
soy protein isolated three percent, copitas at three percent, vegetable oil,
whole grain, buckwheat, rice syrup and natural flavor salt, and
sesame seeds coming in at zero point one percent. So
you've got twenty two percent peanut, fifteen percent almon, nearly
five percent sun flower seeds, and nearly three percent per peters.
(19:32):
So some good nuts and seeds coming in there. So
if you're someone that never really eats nuts and seeds,
like we know that there are numerous benefits from consuming
nuts and seeds. So this bar, although it is heavily processed,
could be a way occasionally to get in some of
those nuts and seeds if you don't really eat them nutritionally.
A bar is forty grams for decent size and just
over eight hundred kilodeles for the bar, so roughly two
(19:55):
hundred calories for the bar, so not insignificant. If you're active,
if you're taller of the goal is put on some
muscle mass, this could be a good option for you.
You've got ten point one grams of protein in the bar,
eleven point seven grams of fat, A lot of that
is the good fats coming from the nuts and the seeds.
You've got eleven point three grams of carbs, so actually
quite low carbohydrate, with only five point six grams being sugar,
(20:16):
three point nine grams of dietary fiber, and one hundred
and fifty milligrams of sodium, which is pretty insignificant. So
I think a good bar over all slightly higher on
the calorie side, but you do get ten grams of
protein with that, and like we said, a decent serve
of nuts and seeds. So I quite like them. I'm
under no, you know, I'm not misguided. I understand this
is what you would call an ultra processed food, but
(20:38):
I think it's convenient, it's quite tasty. David really enjoyed them,
had a bite. I think it was quite tasty. It
didn't have a weird, funny after taste like some of
the protein bars on the market. I didn't mind it.
And three ninety nine for five bars. You really can't
beat that, though, can you? Like if you were making
them yourself at home, all of those separate ingredients. The
time you buy your splous seeds, your forpitas, your almonds,
(20:59):
your dark chocolate, you're spending thirty dollars on ingredients. You
could not make that for three ninety nine at home
and get five bars out of it.
Speaker 1 (21:06):
I think three sixty cents per bar for ten grams
of proteins very cost effective. You know, when we're looking
at paying twelve dollars for a meal for thirty five grands,
you're getting a third of that for sixty cents, you know,
a serve of nuts. I actually like it because I
like the price point. You know, I can be quite
critical of bars, and I often say to my clients
if I put a bar on a plan, oh my god,
(21:26):
they'd be sure to eat it at every opportunity. But
I think particularly for budget friendly sort of you know,
office workers, I'm thinking young males, the boys once they
get to high school, where they can have nuts. This
is a really good way of getting ten grams of
protein at that price point. So whilst I'm not always
the biggest fan of bars, I think that I'm much
happier with people paying four dollars for five then you know,
(21:48):
eight dollars for one of the low carb high protein
bars that you get at the supermarket. Now, yes, it's
the calories are a bit more dense, which is the
issue we have with them when people having them as
a snack bar. But I think occasionally you know, to
have it in your bag when you're traveling rather than
picking up something at the airport. They're actually quite a
good option and one of the sort of ones I
will reach for when I go to Audi. So yeah,
(22:09):
I do think there's a lot of positives for the
price point. All right, Lenne for our listener question on
today's episode, it's all about continual glucose monitors because for
anyone who spends time on social media and we're watching
all of these longevity experts preying on people to sell
stuff with the guise of making them live longer, which
is basically what it is. It's the health halo of
(22:31):
the longevity expert. They're often recommending a lot to do
with glucose, and indeed, our glucose levels over time are
highly predictive of our cellular health. Absolutely, the cell in
the body does not like high glucose. High glucose levels
over time do have damaging effect to the cell. But
I think where it's misguided is expecting people to think
(22:53):
that it's not normal to have some high glucose levels
after eating, which is a natural thing that happens. So
this is a question that came from our instagram, and
we do get all of our questions, and I actually
do have a g I don't have a continual glucose monitor.
I bought just a general fasting glucose monitor just because
I had a randomly high glucose one time I must
have been sick, and I sort of, you know, thought, oh,
I'm just going to have a little look at it,
(23:15):
and I used it twice and never again. Because glucoses
do change, and you can become obsessed with it without
understanding the effect over time, and then if you're constantly
monitoring it, I think it can guide you to be
obsessed with a number that we often don't have a
whole lot of control over. Because continuous glucose monitoring may
be recommended for someone who they're trying to understand if
(23:36):
they're having hyperglycemic episodes, or if they're managing medications they've
got pre diabetes or type two diabetes and they're trying
to match medications. But for a person who doesn't have
a predisposition to type two diabetes and no indication of
monitoring glucose, there would be no reason you would need
a continuous glucose monitor, because what happens is sometimes when
(23:57):
we eat, we have quite a peak of glucose and
in an norm will sell that will drop down over
a couple of hours and return to baseline levels. But
for you to have any understanding of that, if you
start to constantly monitor yourself on a glucose monitor, what
is the purpose if you've got normal glucose control. So
I wouldn't just be doing it unless you had some
(24:18):
concern about hyperglycemia or a family history of type two,
or even if you had gestational diabetes and you were
sort of trying to determine whether you're needing medication or
if it's a time to try that. But I wouldn't
be doing it in a healthy, normal person with no
history of glucose issues. But you did say there'd be
a couple of examples that you might might be helpful
(24:38):
to people, and I was like, oh, yeah, maybe, what
were they maybe, but like lands like, don't put me
on spot. So my answer is no, most people don't
need it unless there's a medical reason to be monitoring.
Speaker 2 (24:50):
Is my summation of that.
Speaker 3 (24:51):
I'm the same and I've had companies reach out to
me on Instagram saying hey, like, we want to give
to you one we'll pay you, and I've said no
every time, and that basically should tell you the answer,
and I are turning them down. Then they're not needed
for the average person. But you know, if someone does
have diabetes, or someone's got gestational diabetes, it may be
worth considering because it may be helpful just to help
people understand, you know, what happens to their glucose levels
(25:14):
with food. But I think for some people there can
be a lot of fear around it and create unnecessary
food fear. Like most people are I think somewhat surprised
to see that really healthy foods actually do cause a
glucose response, but that is a normal physiological response after
you eat a carbo hydrate, whether that's quote unquote a
good carb or a bad carb, your blood sugars will rise.
(25:35):
And I do think that this for some people can
create unnecessary food fear and potentially unnecessary food restriction. So
I do think if for some people that may be educational,
but not if you're somebody who has that obsessive type
of personality, I don't think it's probably going to be
a good thing. I think if you're going to invest
your money, the majority of adults would be better off
(25:57):
investing in better quality food, evidence based suffluents, regular exercise,
strength training, a good pit, getting your form right, you know,
sleeping better, maybe some magnesium to help you sleep better.
There are a lot of other things that I'd probably
be investing in before I invested in a continuous glucose monitor.
But perhaps if I was like an elite level athlete,
you know, and it was a difference between potentially winning
(26:19):
a silver or gold medal, it might be worth it
in terms of, you know, fueling your performance. Or perhaps
if you were just an exceptional individual and you were
looking to like biohack every inch of your life potentially,
But I really just think for the majority of people
it could be an incredible medical tool, but I don't
think the majority of people need it. Like it's not
a magic health device. It's not going to give you
(26:40):
any magic kind of data out of it. I think
most of us understand that your glucose levels rise and fall,
and if you have issues with your glucose control, I
think you're going to get a lot better success out
of medical management and a proper diet a few dietitian consults,
then potentially a continuous glucose monitor, which might just kind
of freak you out, and you know, career it unnecessary
(27:00):
food fear.
Speaker 1 (27:02):
Well, we don't have a lot of control over it,
Like it's acting like you can change things sometimes and
whilst you might have a little bit of control, like
for example, you might notice that if you eat a
certain type of bread it peaks you other than another
out of interest, you probably could have been told that
or knew that before you had it, Like you probably
knew grain bread is going to have a better response
than a sour dough, so it might inform you of that.
(27:23):
But in some cases you have no control over it.
Sometimes it just goes high for a random idiosyncrasy in
a person and you think something's wrong and there's nothing wrong.
It's just your natural or have an infection like you
know what I mean, It doesn't. It's a never ending
supply of data that we have no control over. We
can't control, and this is where human beings fall down.
With longevity and help you know everything, fertility, we think
(27:45):
we control everything and we just don't like the human body.
Intricacies and nuances of it are so much greater than
we will ever even understand that. It's pretending that you
can buy something and control something you actually have no
control over. So yeah, I think I unless there was
a medical reason to be monitoring it, or you were
(28:05):
trying to apply medication to it, I would think it's
just data that's actually not overly helpful. If anything can
be quite detrimental, So you're managing something you probably don't
really truly understand. Yes, all right, then well, on that note,
it brings us to the end of the Nutrition Couch
for another week. Please keep telling your friends about us,
and we have added a little survey to each of
(28:28):
our episodes on Spotify Little Pole Yeah yeah, a little
Pole each week, So if you get your podcasts through Spotify,
you might see that coming up, and we started to
do some poll to collect some data. So if you're interested,
each week listened by Spotify and we'll see you next
Wednesday for our regular episode drop. Have a great week,
thanks for listening.
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 Bobby Bones Show
Listen to 'The Bobby Bones Show' by downloading the daily full replay.