SHOW NOTESPost-COVID questionnaire: https://chroniccare.snapforms.com.au/form/post-covid-questionnairePost COVID Recovery steps   Referenceshttps://www.who.int/publications/i/item/WHO-2019-nCoV-Post_COVID-19_condition-Clinical_case_definition-2021.1https://www.bmj.com/content/372/bmj.n136https://www.bmj.com/content/372/bmj.n136/rapid-responseshttp://www.buckshealthcare.nhs.uk/pifs/nutrition-and-long-covid/https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8429479/NICE (2020) “COVID-19 guideline scope: management of the long-term effects of COVID-19” https://www.nice.org.uk/guidance/ng188/documents/final-scope]Leon et al. (2021) ‘More than 50 Long-term effects of COVID-19: a systematic review and meta-analysis”. [ https://pubmed.ncbi.nlm.nih.gov/33532785]Afrin et al. (2020) “Covid-19 hyperinflammation and post-Covid-19 illness may be rooted in mast cell activation syndrome”. International journal of infectious diseases, 100: 327–332 https://pubmed.ncbi.nlm.nih.gov/17490952/]Casas et al. (2016) “The Immune Protective Effect of the Mediterranean Diet against Chronic Low-grade Inflammatory Diseases”. Endocr Metab Immune Disord Drug Targets. 14(4): 245–254. [https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4443792/] LaTrobe Researchhttps://www.latrobe.edu.au/news/articles/2022/release/possible-cause-of-long-covid-brain-fogSouvenaid https://nutricia.com.au/souvenaid/https://www.cuh.nhs.uk/news/friendly-gut-bacteria-speeds-long-covid-recovery/https://www.pomi-t.co.uk/national-trial/https://pubmed.ncbi.nlm.nih.gov/35334962/ https://pubmed.ncbi.nlm.nih.gov/33933299/ https://www.bda.uk.com/resource/long-covid-and-diet.html https://www.buckshealthcare.nhs.uk/wp-content/uploads/2021/10/Nutrition-and-Long-COVID.pdf  https://www.google.com/amp/s/metro.co.uk/2022/03/15/long-covid-and-nutrition-can-you-eat-yourself-well-16237485/amp/  https://newsnetwork.mayoclinic.org/discussion/mayo-clinic-expert-shares-5-early-care-tips-for-people-with-long-covid/  https://www.todaysdietitian.com/newarchives/ND21p40.shtml https://www.google.com/amp/s/metro.co.uk/2022/03/15/long-covid-and-nutrition-can-you-eat-yourself-well-16237485/amp/  https://www.google.com/amp/s/metro.co.uk/2022/03/15/long-covid-and-nutrition-can-you-eat-yourself-well-16237485/amp/ https://www.healthspan.co.uk/advice/long-covid-diet-and-lifestyle-changes-that-can-helpSmell traininghttps://www.fifthsense.org.uk/smell-training/https://abscent.org/learn-us/smell-training/how-smell-trainhttps://academic.oup.com/jid/advance-article/doi/10.1093/infdis/jiac136/6569364?login=falsehttps://www.cidrap.umn.edu/news-perspective/2022/04/global-data-reveal-half-may-have-long-covid-4-months

SHOW NOTESPost-COVID questionnaire: <a href="https://chroniccare.snapforms.com.au/form/post-covid-questionnaire" rel="nofollow" target="_blank">https://chroniccare.snapforms.com.au/form/post-covid-questionnaire</a><a href="https://drive.google.com/file/d/1NA5bZyci3r0I5LsYUelC8LKtjaviO9Xp/view?usp=sharing" rel="nofollow" target="_blank">Post COVID Recovery steps</a> References<a href="https://www.who.int/publications/i/item/WHO-2019-nCoV-Post_COVID-19_condition-Clinical_case_definition-2021.1" rel="nofollow" target="_blank">https://www.who.int/publications/i/item/WHO-2019-nCoV-Post_COVID-19_condition-Clinical_case_definition-2021.1</a><a href="https://www.bmj.com/content/372/bmj.n136" rel="nofollow" target="_blank">https://www.bmj.com/content/372/bmj.n136</a><a href="https://www.bmj.com/content/372/bmj.n136/rapid-responses" rel="nofollow" target="_blank">https://www.bmj.com/content/372/bmj.n136/rapid-responses</a><a href="http://www.buckshealthcare.nhs.uk/pifs/nutrition-and-long-covid/" rel="nofollow" target="_blank">http://www.buckshealthcare.nhs.uk/pifs/nutrition-and-long-covid/</a><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8429479/" rel="nofollow" target="_blank">https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8429479/</a>NICE (2020) “COVID-19 guideline scope: management of the long-term effects of COVID-19” <a href="https://www.nice.org.uk/guidance/ng188/documents/final-scope" rel="nofollow" target="_blank">https://www.nice.org.uk/guidance/ng188/documents/final-scope</a>]Leon et al. (2021) ‘More than 50 Long-term effects of COVID-19: a systematic review and meta-analysis”. [ <a href="https://pubmed.ncbi.nlm.nih.gov/33532785" rel="nofollow" target="_blank">https://pubmed.ncbi.nlm.nih.gov/33532785</a>]Afrin et al. (2020) “Covid-19 hyperinflammation and post-Covid-19 illness may be rooted in mast cell activation syndrome”. International journal of infectious diseases, 100: 327–332 <a href="https://pubmed.ncbi.nlm.nih.gov/17490952/" rel="nofollow" target="_blank">https://pubmed.ncbi.nlm.nih.gov/17490952/</a>]Casas et al. (2016) “The Immune Protective Effect of the Mediterranean Diet against Chronic Low-grade Inflammatory Diseases”. Endocr Metab Immune Disord Drug Targets. 14(4): 245–254. [<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4443792/" rel="nofollow" target="_blank">https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4443792/</a>] LaTrobe Research<a href="https://www.latrobe.edu.au/news/articles/2022/release/possible-cause-of-long-covid-brain-fog" rel="nofollow" target="_blank">https://www.latrobe.edu.au/news/articles/2022/release/possible-cause-of-long-covid-brain-fog</a>Souvenaid <a href="https://nutricia.com.au/souvenaid/" rel="nofollow" target="_blank">https://nutricia.com.au/souvenaid/</a><a href="https://www.cuh.nhs.uk/news/friendly-gut-bacteria-speeds-long-covid-recovery/" rel="nofollow" target="_blank">https://www.cuh.nhs.uk/news/friendly-gut-bacteria-speeds-long-covid-recovery/</a><a href="https://www.pomi-t.co.uk/national-trial/" rel="nofollow" target="_blank">https://www.pomi-t.co.uk/national-trial/</a><a href="https://pubmed.ncbi.nlm.nih.gov/35334962/" rel="nofollow" target="_blank">https://pubmed.ncbi.nlm.nih.gov/35334962/</a> <a href="https://pubmed.ncbi.nlm.nih.gov/33933299/" rel="nofollow" target="_blank">https://pubmed.ncbi.nlm.nih.gov/33933299/</a> <a href="https://www.bda.uk.com/resource/long-covid-and-diet.html" rel="nofollow" target="_blank">https://www.bda.uk.com/resource/long-covid-and-diet.html</a> <a href="https://www.buckshealthcare.nhs.uk/wp-content/uploads/2021/10/Nutrition-and-Long-COVID.pdf" rel="nofollow" target="_blank">https://www.buckshealthcare.nhs.uk/wp-content/uploads/2021/10/Nutrition-and-Long-COVID.pdf</a> <a href="https://www.google.com/amp/s/metro.co.uk/2022/03/15/long-covid-and-nutrition-can-you-eat-yourself-well-16237485/amp/" rel="nofollow" target="_blank">https://www.google.com/amp/s/metro.co.uk/2022/03/15/long-covid-and-nutrition-can-you-eat-yourself-well-16237485/amp/</a> <a href="https://newsnetwork.mayoclinic.org/discussion/mayo-clinic-expert-shares-5-early-care-tips-for-people-with-long-covid/" rel="nofollow" target="_blank">https://newsnetwork.mayoclinic.org/discussion/mayo-clinic-expert-shares-5-early-care-tips-for-people-with-long-covid/</a> <a href="https://www.todaysdietitian.com/newarchives/ND21p40.shtml" rel="nofollow" target="_blank">https://www.todaysdietitian.com/newarchives/ND21p40.shtml</a> <a href="https://www.google.com/amp/s/metro.co.uk/2022/03/15/long-covid-and-nutrition-can-you-eat-yourself-well-16237485/amp/" rel="nofollow" target="_blank">https://www.google.com/amp/s/metro.co.uk/2022/03/15/long-covid-and-nutrition-can-you-eat-yourself-well-16237485/amp/</a> <a href="https://www.google.com/amp/s/metro.co.uk/2022/03/15/long-covid-and-nutrition-can-you-eat-yourself-well-16237485/amp/" rel="nofollow" target="_blank">https://www.google.com/amp/s/metro.co.uk/2022/03/15/long-covid-and-nutrition-can-you-eat-yourself-well-16237485/amp/</a> <a href="https://www.healthspan.co.uk/advice/long-covid-diet-and-lifestyle-changes-that-can-help" rel="nofollow" target="_blank">https://www.healthspan.co.uk/advice/long-covid-diet-and-lifestyle-changes-that-can-help</a>Smell training<a href="https://www.fifthsense.org.uk/smell-training/" rel="nofollow" target="_blank">https://www.fifthsense.org.uk/smell-training/</a><a href="https://abscent.org/learn-us/smell-training/how-smell-train" rel="nofollow" target="_blank">https://abscent.org/learn-us/smell-training/how-smell-train</a><a href="https://academic.oup.com/jid/advance-article/doi/10.1093/infdis/jiac136/6569364?login=false" rel="nofollow" target="_blank">https://academic.oup.com/jid/advance-article/doi/10.1093/infdis/jiac136/6569364?login=false</a><a href="https://www.cidrap.umn.edu/news-perspective/2022/04/global-data-reveal-half-may-have-long-covid-4-months" rel="nofollow" target="_blank">https://www.cidrap.umn.edu/news-perspective/2022/04/global-data-reveal-half-may-have-long-covid-4-months</a>

Episode 46: Long COVID - supporting recovery with nutrition, exercise and lifestyle intervention

We take a wander through fad diet history to explore the weird and not so wonderful, and how to spot a fad.

Episode 45: A wander through Fad Diet history

https://www.cdc.gov/obesity/adult/defining.htmlhttps://www.ncbi.nlm.nih.gov/pmc/articles/PMC1414803/https://www.aihw.gov.au/getmedia/384eafec-fa90-412d-8c98-b279fddc7911/ah16-4-4-overweight-obesity.pdf.aspxhttps://www.nature.com/articles/s41366-020-0547-1https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4386524/

<a href="https://www.cdc.gov/obesity/adult/defining.html" rel="nofollow" target="_blank">https://www.cdc.gov/obesity/adult/defining.html</a><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1414803/" rel="nofollow" target="_blank">https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1414803/</a><a href="https://www.aihw.gov.au/getmedia/384eafec-fa90-412d-8c98-b279fddc7911/ah16-4-4-overweight-obesity.pdf.aspx" rel="nofollow" target="_blank">https://www.aihw.gov.au/getmedia/384eafec-fa90-412d-8c98-b279fddc7911/ah16-4-4-overweight-obesity.pdf.aspx</a><a href="https://www.nature.com/articles/s41366-020-0547-1" rel="nofollow" target="_blank">https://www.nature.com/articles/s41366-020-0547-1</a><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4386524/" rel="nofollow" target="_blank">https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4386524/</a>

Episode 44: The truth about the BMI

SHOW NOTES  Mindful Eating Guide - free downloadHunger Fullness Guide - free downloadDiet Cycle Guide - free download

SHOW NOTES  <a href="https://store.oncorenutrition.com/collections/frontpage/products/oncore-nutrition-mindful-eating" rel="nofollow" target="_blank">Mindful Eating Guide - free download</a><a href="https://store.oncorenutrition.com/products/hunger-and-fullness?_pos=1&amp;_sid=f37db19a6&amp;_ss=r" rel="nofollow" target="_blank">Hunger Fullness Guide - free download</a><a href="https://store.oncorenutrition.com/collections/frontpage/products/the-diet-cycle" rel="nofollow" target="_blank">Diet Cycle Guide - free download</a>

Episode 43: Mindful Eating

Rebecca Gawlerrebecca@reload.physio Instagram handles: @reloadphysioFacebook page: https://www.facebook.com/ReloadPhysio Are you exercising to  make you feel good or enhance your health or is it the opposite? Are you feeling compelled to exercise and if you're unable to meet your targets does this cause you concern or guilt? HAES practitioners (to find personal trainers who promote intuitive movement): https://haesaustraliainc.wildapricot.org/find-a-provider The Physiotherapy Eating Disorders Professional Network Group https://cpmh.csp.org.uk/content/physiotherapy-eating-disorders A website Bec has put together to summarise the research/info on dysfunctional exercise, intuitive exercise and physio for eating disorders: https://eating-disorder-physiotherapy7.webnode.com/?fbclid=IwAR0Uz0wrMmvX2tdFnYPueCXagmotGGQwHhVmtC3yJ91RoDnPXziZZ1hqI Virtual carehttps://chroniccare.com.au/Speak to the team to arrange an appointment with the most appropriate professional.  Platinum Physio Women’s Health Physio 

Rebecca Gawlerrebecca@reload.physio Instagram handles: @reloadphysioFacebook page: <a href="https://www.facebook.com/ReloadPhysio" rel="nofollow" target="_blank">https://www.facebook.com/ReloadPhysio</a> Are you exercising to  make you feel good or enhance your health or is it the opposite? Are you feeling compelled to exercise and if you're unable to meet your targets does this cause you concern or guilt? HAES practitioners (to find personal trainers who promote intuitive movement): <a href="https://haesaustraliainc.wildapricot.org/find-a-provider" rel="nofollow" target="_blank">https://haesaustraliainc.wildapricot.org/find-a-provider</a> The Physiotherapy Eating Disorders Professional Network Group <a href="https://cpmh.csp.org.uk/content/physiotherapy-eating-disorders" rel="nofollow" target="_blank">https://cpmh.csp.org.uk/content/physiotherapy-eating-disorders</a> A website Bec has put together to summarise the research/info on dysfunctional exercise, intuitive exercise and physio for eating disorders: <a href="https://eating-disorder-physiotherapy7.webnode.com/?fbclid=IwAR0Uz0wrMmvX2tdFnYPueCXagmotGGQwHhVmtC3yJ91RoDnPXziZZ1hqI" rel="nofollow" target="_blank">https://eating-disorder-physiotherapy7.webnode.com/?fbclid=IwAR0Uz0wrMmvX2tdFnYPueCXagmotGGQwHhVmtC3yJ91RoDnPXziZZ1hqI</a> Virtual care<a href="https://chroniccare.com.au/" rel="nofollow" target="_blank">https://chroniccare.com.au/</a>Speak to the team to arrange an appointment with the most appropriate professional.  <a href="https://www.platinumphysio.com.au/" rel="nofollow" target="_blank">Platinum Physio </a>Women’s Health Physio

Episode 42: Are your exercise habits healthy?

Find and Fuel Your FireThurs 24th Feb 6:30pm AEDTDetails and Tickets here

Find and Fuel Your FireThurs 24th Feb 6:30pm AEDT<a href="https://www.eventbrite.com/e/find-and-fuel-your-fire-student-early-dietitian-nutritionist-workshop-tickets-243253587027 " rel="nofollow" target="_blank">Details and Tickets here</a>

Episode 41: How to thrive in your dietetic career

SHOW NOTES OnCore Nutrition Ladies Lunch SeriesLadies Lunch 1 - Understanding your cycleWed 27th Oct 1-1:45pmLadies Lunch 2 - Lifestyle strategies to harness your health, feel and perform at your best throughout each season of your cycleWed 3rd Nov 1-1:45pmTickets and info via Eventbrite   Study discussedOvulatory Cycle Effects on Tip Earnings by Lap Dancers: Economic Evidence for Human Estrus? https://www.researchgate.net/publication/228632689_Ovulatory_Cycle_Effects_on_Tip_Earnings_by_Lap_Dancers_Economic_Evidence_for_Human_Estrus

SHOW NOTES <a href="https://www.eventbrite.com/e/ladies-lunch-series-tickets-174591396567" rel="nofollow" target="_blank">OnCore Nutrition Ladies Lunch Series</a>Ladies Lunch 1 - Understanding your cycleWed 27th Oct 1-1:45pmLadies Lunch 2 - Lifestyle strategies to harness your health, feel and perform at your best throughout each season of your cycleWed 3rd Nov 1-1:45pm<a href="https://www.eventbrite.com/e/ladies-lunch-series-tickets-174591396567" rel="nofollow" target="_blank">Tickets and info via Eventbrite</a> Study discussedOvulatory Cycle Effects on Tip Earnings by Lap Dancers: Economic Evidence for Human Estrus? <a href="https://www.researchgate.net/publication/228632689_Ovulatory_Cycle_Effects_on_Tip_Earnings_by_Lap_Dancers_Economic_Evidence_for_Human_Estrus" rel="nofollow" target="_blank">https://www.researchgate.net/publication/228632689_Ovulatory_Cycle_Effects_on_Tip_Earnings_by_Lap_Dancers_Economic_Evidence_for_Human_Estrus</a>

Episode 40: Calling all the ladies! What lap dancers have taught us about our hormonal superpowers

Episode SummaryCalling all nutrition students and new grads...talking through tips to finding and fueling your fire and an exciting workshop we have planned just for you.Episode NotesFind and Fuel Your Fire WorkshopTickets via Eventbrite Getting a nutrition job is HARD! The Dietetics Workforce Report 2018There has been a 95% increase in dietetic grads over the last 7 years.Grads in Vic ↑ from 65 to 127 per year from 2010 to 2016.There is great concern that there is an oversupply of practitioners causing difficulties in new graduates finding positions and inhibiting movement for existing employees.Many grads are still seeking work up to 12 mths post graduation.In this time, grads are driven to volunteering - but not always meaningfulYou are highly qualified. There is a significant need for your skills. We have an ageing population, chronic disease and dietitians provide such important prevention and management careThe report highlighted that Dietitians are highly qualified, however there are obvious gaps in business and professional skills in many courses.Despite working in a clinical role 30% of dietitians had no clinical supervisor.file:///C:/Users/laure/Downloads/Dietetics%20Workforce%20Report.pdfPotential career pathways Clinical dieteticsPopular!When we’ve advertised for grad jobs there have been &gt;100 applicants.A quarter of organisations reported receiving &gt;50 applicants for junior positions and advertisements were rare!Hard to get grad jobsConsultancy and private practiceOften don’t graduate with skills for business set up and challenging to dive into sole practitioner position without prior experience. Requires ++ mentoring and supervision.Important for your own development but also for the reputation of the profession Food serviceMedia and marketingDon’t expect to get here straight away - need some experience behind youBe responsible with what you put out into the world, social media etc. Don’t know what you don’t know. Public health and nutritionEventually policy, health promotion, advocacyOften start as a public health dietitian, community dietitianFood industryConsultingFood analysis and product development, sensory evaluationFood technology and scienceResearch Nutrition research and educationGenerally requires specialisation and smaller projects or honours, masters, PhDhttps://www.deakin.edu.au/exercise-nutrition-sciences/careers-in-nutrition-and-dieteticshttps://www.myhealthcareer.com.au/dietetics-career/Our tipsVolunteer meaningfullyUpskillGet a mentor - a meaningful oneApply for everything - know your limits/hard passesApply wellPrepare for interviewsSeek feedback - and actually be prepared to take it Our upcoming workshophttps://www.eventbrite.com/e/find-and-fuel-your-fire-student-early-dietitian-nutritionist-workshop-tickets-159824540503 Wed 11th Aug 6pm  Topics to cover How to land the job you wantJob application preparationInterview (including phone/video interview) preparationSetting yourself apartWhat NOT to do!Volunteer / work experience opportunitiesProfessional developmentFinding your career niche / Progressing your career SpecialisingQuality projects opportunities in nutritionEducation opportunities in nutritionResearch opportunities in nutritionConference / presentation opportunitiesSupervision and mentoringFinding the right supervisorInnovation in dietetics  Identifying gapsPitching your ideaIntroduction to grants and proposalsDelivery Online2hr workshop2 sessions - one evening, one weekend‘Take home’ toolkit of resources

<h2>Episode Summary</h2>Calling all nutrition students and new grads...talking through tips to finding and fueling your fire and an exciting workshop we have planned just for you.<h2>Episode Notes</h2><a href="https://www.eventbrite.com/e/find-and-fuel-your-fire-student-early-dietitian-nutritionist-workshop-tickets-112762650122" rel="nofollow" target="_blank">Find and Fuel Your Fire Workshop</a>Tickets via <a href="https://www.eventbrite.com/e/find-and-fuel-your-fire-student-early-dietitian-nutritionist-workshop-tickets-112762650122" rel="nofollow" target="_blank">Eventbrite</a> Getting a nutrition job is HARD! The Dietetics Workforce Report 2018<ul><li>There has been a 95% increase in dietetic grads over the last 7 years.</li><li>Grads in Vic ↑ from 65 to 127 per year from 2010 to 2016.</li><li>There is great concern that there is an oversupply of practitioners causing difficulties in new graduates finding positions and inhibiting movement for existing employees.</li><li>Many grads are still seeking work up to 12 mths post graduation.</li><li>In this time, grads are driven to volunteering - but not always meaningful</li><li>You are highly qualified. There is a significant need for your skills. We have an ageing population, chronic disease and dietitians provide such important prevention and management care</li><li>The report highlighted that Dietitians are highly qualified, however there are obvious gaps in business and professional skills in many courses.</li><li>Despite working in a clinical role 30% of dietitians had no clinical supervisor.</li></ul>file:///C:/Users/laure/Downloads/Dietetics%20Workforce%20Report.pdfPotential career pathways Clinical dietetics<ul><li>Popular!</li><li>When we’ve advertised for grad jobs there have been &gt;100 applicants.</li><li>A quarter of organisations reported receiving &gt;50 applicants for junior positions and advertisements were rare!</li><li>Hard to get grad jobs</li></ul>Consultancy and private practice<ul><li>Often don’t graduate with skills for business set up and challenging to dive into sole practitioner position without prior experience. Requires ++ mentoring and supervision.</li><li>Important for your own development but also for the reputation of the profession</li></ul> Food serviceMedia and marketing<ul><li>Don’t expect to get here straight away - need some experience behind you</li><li>Be responsible with what you put out into the world, social media etc. Don’t know what you don’t know.</li></ul> Public health and nutritionEventually policy, health promotion, advocacy<ul><li>Often start as a public health dietitian, community dietitian</li></ul>Food industry<ul><li>Consulting</li><li>Food analysis and product development, sensory evaluation</li><li>Food technology and science</li><li>Research</li></ul> Nutrition research and education<ul><li>Generally requires specialisation and smaller projects or honours, masters, PhD</li></ul><a href="https://www.deakin.edu.au/exercise-nutrition-sciences/careers-in-nutrition-and-dietetics" rel="nofollow" target="_blank">https://www.deakin.edu.au/exercise-nutrition-sciences/careers-in-nutrition-and-dietetics</a><a href="https://www.myhealthcareer.com.au/dietetics-career/" rel="nofollow" target="_blank">https://www.myhealthcareer.com.au/dietetics-career/</a>Our tips<ul><li>Volunteer meaningfully</li><li>Upskill</li><li>Get a mentor - a meaningful one</li><li>Apply for everything - know your limits/hard passes</li><li>Apply well</li><li>Prepare for interviews</li><li>Seek feedback - and actually be prepared to take it</li></ul> Our upcoming workshop<a href="https://www.eventbrite.com/e/find-and-fuel-your-fire-student-early-dietitian-nutritionist-workshop-tickets-159824540503" rel="nofollow" target="_blank">https://www.eventbrite.com/e/find-and-fuel-your-fire-student-early-dietitian-nutritionist-workshop-tickets-159824540503 </a>Wed 11th Aug 6pm  Topics to cover How to land the job you want<ul><li>Job application preparation</li><li>Interview (including phone/video interview) preparation</li><li>Setting yourself apart</li><li>What NOT to do!</li><li>Volunteer / work experience opportunities</li><li>Professional development</li></ul>Finding your career niche / Progressing your career <ul><li>Specialising</li><li>Quality projects opportunities in nutrition</li><li>Education opportunities in nutrition</li><li>Research opportunities in nutrition</li><li>Conference / presentation opportunities</li></ul>Supervision and mentoring<ul><li>Finding the right supervisor</li></ul>Innovation in dietetics  <ul><li>Identifying gaps</li><li>Pitching your idea</li><li>Introduction to grants and proposals</li></ul>Delivery <ul><li>Online</li><li>2hr workshop</li><li>2 sessions - one evening, one weekend</li><li>‘Take home’ toolkit of resources</li></ul>

Episode 37 Re-Release - Tips for starting and progressing your nutrition career

Google Trends Health and disease riskhttps://pubmed.ncbi.nlm.nih.gov/29276945/https://pubmed.ncbi.nlm.nih.gov/28853910/https://pubmed.ncbi.nlm.nih.gov/16507475/https://pubmed.ncbi.nlm.nih.gov/24671262/https://pubmed.ncbi.nlm.nih.gov/25156996/https://pubmed.ncbi.nlm.nih.gov/16685044/https://pubmed.ncbi.nlm.nih.gov/22591295/ Diuretic effect Despite the fact that caffeine is a mild diuretic, you don't lose more fluid than you take in by drinking coffee, so it cannot dehydrate you.While we don’t count coffee towards our fluid targets for the day, it doesn’t throw you into the negatives. It’s a net-neutral sort of scenario.  Coffee and exercise performanceThe impact of coffee on exercise performance is related to caffeine’s impact on the CNS. It’s a stimulant meaning it enhances alertness, and also  reduces our perception of fatigue and our perception of effort. So you feel like you’re not working as hard, and also feel less tired. Those that are most likely to benefit from caffeine are those involved in team or intermittent sports so basketball, footy etc, endurance sports and high intensity, short duration sports.How much do you need? While research initially focused on high doses of caffeine, more recent research indicates that lower doses can provide similar performance benefits with less negative side effects. Around 1-3 mg caffeine per kg body weight are sufficient to improve performance (so for a 60kg athlete this equates to roughly 1-2 cups of coffee).Timing is also important - coffee reaches peak concentrations 1hr post intake and will generally last for 3-4hrs. The ideal time to down your coffee is 30-45mins pre-training and often black is best if you’re likely to be sensitive to exercising on a tummy full of milk.https://www.sportsdietitians.com.au/factsheets/supplements/caffeine/https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5867441/ Coffee and sleepWe all know the joys of caffeine in perking us up, but does it affect our sleep? The stimulating effects of caffeine from coffee last 3–5 hours, and depending on individual differences, about half of the total caffeine you consume remains in your body after 5 hours. It’s no surprise that consuming coffee too close to bedtime can cause sleeping problems. Most studies suggest avoiding caffeine for 6 hours prior to bed. The good news is that a switch to tea in these 6 hrs, including green tea which contains about a third of the caffeine as coffee, will be helpful due to the presence of amino acid L-theanine, which has relaxing and calming properties.  Coffee and waking! Studies have shown that the ideal time to drink coffee is around 203hrs after waiting.  This is because of our hormones. As we wake up, a hormone called cortisol is at its highest. Cortisol is responsible for balancing our energy levels, blood pressure and how we respond to stress or danger. So, drinking coffee when cortisol is already at its highest may not be giving you any additional energy. In fact, it may be making you feel more tired and stressed or anxious later in the day. Science suggests waiting 2-3 hours after waking when cortisol is slowly declining to have your morning coffee for the most bang for your buck.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2257922/https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2684472/ Coffee napsSome research suggests that combining caffeine with naps is more energising than caffeine or sleep alone. Enter the coffee nap. The theory is that if you drink coffee (or anything caffeinated) before sleeping for a short period, you can boost your energy levels by increasing your brain’s capacity to receive caffeine. This is related to caffeine competing with adenosine for receptors in your brain. Adenosine is an organic compound whose derivatives are important for energy processes in the body amongst other things. Adenosine circulation increases when we feel tired and the act of sleep brings these levels down. But coffee might give us a double whammy by blocking some of the adenosine being registered in our brain. This can make us feel even less tired when we wake. Most of the research suggests the best way to take a coffee nap is to have some caffeine right before taking a 15–20 minute nap (and no more than 30mins).https://pubmed.ncbi.nlm.nih.gov/9401427/https://pubmed.ncbi.nlm.nih.gov/14652086/ Fun factsCoffee is the world’s most valuable traded commodity next to petroleum.Globally people consume about 2.25 billion cups of coffee every day.Coffee beans are fruit pips and not beans.A coffee bean is  the pip inside the bright red fruit often referred to as a the coffee cherry or coffee berry. Millennials spend an average of $2008 oer year on coffee https://www.ngpf.org/blog/budgeting/question-of-the-day-how-much-do-millennials-spend-every-year-on-coffee/Coffee grounds sprinkled on the ground around plants and the garden will stop snails and slugs from eating the plants.Studies have found an association between regular moderate coffee consumption (2-4 cups per day) and a reduced risk of suicide. Go for less the 8 cups per day.   https://pubmed.ncbi.nlm.nih.gov/23819683/ https://pubmed.ncbi.nlm.nih.gov/31254722/Scientists have successfully turned ground coffee into biodiesel, so one day coffee may be fuelling your carlaws of physics have proven that coffee with milk cools about 20% slower than black coffee - due to the colour. viscosity and rate of heat radiation. The Guinness World record holder for the "Oldest Cat Ever," a 38-year-old cat named Creme Puff - drank coffee every morning her whole life.

Google Trends Health and disease risk<a href="https://pubmed.ncbi.nlm.nih.gov/29276945/" rel="nofollow" target="_blank">https://pubmed.ncbi.nlm.nih.gov/29276945/</a><a href="https://pubmed.ncbi.nlm.nih.gov/28853910/" rel="nofollow" target="_blank">https://pubmed.ncbi.nlm.nih.gov/28853910/</a><a href="https://pubmed.ncbi.nlm.nih.gov/16507475/" rel="nofollow" target="_blank">https://pubmed.ncbi.nlm.nih.gov/16507475/</a><a href="https://pubmed.ncbi.nlm.nih.gov/24671262/" rel="nofollow" target="_blank">https://pubmed.ncbi.nlm.nih.gov/24671262/</a><a href="https://pubmed.ncbi.nlm.nih.gov/25156996/" rel="nofollow" target="_blank">https://pubmed.ncbi.nlm.nih.gov/25156996/</a><a href="https://pubmed.ncbi.nlm.nih.gov/16685044/" rel="nofollow" target="_blank">https://pubmed.ncbi.nlm.nih.gov/16685044/</a><a href="https://pubmed.ncbi.nlm.nih.gov/22591295/" rel="nofollow" target="_blank">https://pubmed.ncbi.nlm.nih.gov/22591295/</a> Diuretic effect Despite the fact that caffeine is a mild diuretic, you don't lose more fluid than you take in by drinking coffee, so it cannot dehydrate you.While we don’t count coffee towards our fluid targets for the day, it doesn’t throw you into the negatives. It’s a net-neutral sort of scenario.  Coffee and exercise performanceThe impact of coffee on exercise performance is related to caffeine’s impact on the CNS. It’s a stimulant meaning it enhances alertness, and also  reduces our perception of fatigue and our perception of effort. So you feel like you’re not working as hard, and also feel less tired. Those that are most likely to benefit from caffeine are those involved in team or intermittent sports so basketball, footy etc, endurance sports and high intensity, short duration sports.How much do you need? While research initially focused on high doses of caffeine, more recent research indicates that lower doses can provide similar performance benefits with less negative side effects. Around 1-3 mg caffeine per kg body weight are sufficient to improve performance (so for a 60kg athlete this equates to roughly 1-2 cups of coffee).Timing is also important - coffee reaches peak concentrations 1hr post intake and will generally last for 3-4hrs. The ideal time to down your coffee is 30-45mins pre-training and often black is best if you’re likely to be sensitive to exercising on a tummy full of milk.<a href="https://www.sportsdietitians.com.au/factsheets/supplements/caffeine/" rel="nofollow" target="_blank">https://www.sportsdietitians.com.au/factsheets/supplements/caffeine/</a><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5867441/" rel="nofollow" target="_blank">https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5867441/</a> Coffee and sleepWe all know the joys of caffeine in perking us up, but does it affect our sleep? The stimulating effects of caffeine from coffee last 3–5 hours, and depending on individual differences, about half of the total caffeine you consume remains in your body after 5 hours. It’s no surprise that consuming coffee too close to bedtime can cause sleeping problems. Most studies suggest avoiding caffeine for 6 hours prior to bed. The good news is that a switch to tea in these 6 hrs, including green tea which contains about a third of the caffeine as coffee, will be helpful due to the presence of amino acid L-theanine, which has relaxing and calming properties.  Coffee and waking! Studies have shown that the ideal time to drink coffee is around 203hrs after waiting.  This is because of our hormones. As we wake up, a hormone called cortisol is at its highest. Cortisol is responsible for balancing our energy levels, blood pressure and how we respond to stress or danger. So, drinking coffee when cortisol is already at its highest may not be giving you any additional energy. In fact, it may be making you feel more tired and stressed or anxious later in the day. Science suggests waiting 2-3 hours after waking when cortisol is slowly declining to have your morning coffee for the most bang for your buck.<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2257922/" rel="nofollow" target="_blank">https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2257922/</a><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2684472/" rel="nofollow" target="_blank">https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2684472/</a> Coffee napsSome research suggests that combining caffeine with naps is more energising than caffeine or sleep alone. Enter the coffee nap. The theory is that if you drink coffee (or anything caffeinated) before sleeping for a short period, you can boost your energy levels by increasing your brain’s capacity to receive caffeine. This is related to caffeine competing with adenosine for receptors in your brain. Adenosine is an organic compound whose derivatives are important for energy processes in the body amongst other things. Adenosine circulation increases when we feel tired and the act of sleep brings these levels down. But coffee might give us a double whammy by blocking some of the adenosine being registered in our brain. This can make us feel even less tired when we wake. Most of the research suggests the best way to take a coffee nap is to have some caffeine right before taking a 15–20 minute nap (and no more than 30mins).<a href="https://pubmed.ncbi.nlm.nih.gov/9401427/" rel="nofollow" target="_blank">https://pubmed.ncbi.nlm.nih.gov/9401427/</a><a href="https://pubmed.ncbi.nlm.nih.gov/14652086/" rel="nofollow" target="_blank">https://pubmed.ncbi.nlm.nih.gov/14652086/</a> Fun facts<ul><li>Coffee is the world’s most valuable traded commodity next to petroleum.</li><li>Globally people consume about 2.25 billion cups of coffee every day.</li><li>Coffee beans are fruit pips and not beans.A coffee bean is  the pip inside the bright red fruit often referred to as a the coffee cherry or coffee berry. </li><li>Millennials spend an average of $2008 oer year on coffee <a href="https://www.ngpf.org/blog/budgeting/question-of-the-day-how-much-do-millennials-spend-every-year-on-coffee/" rel="nofollow" target="_blank">https://www.ngpf.org/blog/budgeting/question-of-the-day-how-much-do-millennials-spend-every-year-on-coffee/</a></li><li>Coffee grounds sprinkled on the ground around plants and the garden will stop snails and slugs from eating the plants.</li><li>Studies have found an association between regular moderate coffee consumption (2-4 cups per day) and a reduced risk of suicide. Go for less the 8 cups per day.   <a href="https://pubmed.ncbi.nlm.nih.gov/23819683/" rel="nofollow" target="_blank">https://pubmed.ncbi.nlm.nih.gov/23819683/ </a><a href="https://pubmed.ncbi.nlm.nih.gov/31254722/" rel="nofollow" target="_blank">https://pubmed.ncbi.nlm.nih.gov/31254722/</a></li><li>Scientists have successfully turned ground coffee into biodiesel, so one day coffee may be fuelling your car</li><li>laws of physics have proven that coffee with milk cools about 20% slower than black coffee - due to the colour. viscosity and rate of heat radiation. </li><li>The Guinness World record holder for the "Oldest Cat Ever," a 38-year-old cat named Creme Puff - drank coffee every morning her whole life.</li></ul>

Episode 38: Coffee - exploring the health, sleep and performance impacts of our caffeinated friend

Find and Fuel Your Fire WorkshopTickets via Eventbrite Getting a nutrition job is HARD! The Dietetics Workforce Report 2018There has been a 95% increase in dietetic grads over the last 7 years.Grads in Vic ↑ from 65 to 127 per year from 2010 to 2016.There is great concern that there is an oversupply of practitioners causing difficulties in new graduates finding positions and inhibiting movement for existing employees. Many grads are still seeking work up to 12 mths post graduation.In this time, grads are driven to volunteering - but not always meaningful You are highly qualified. There is a significant need for your skills. We have an ageing population, chronic disease and dietitians provide such important prevention and management careThe report highlighted that Dietitians are highly qualified, however there are obvious gaps in business and professional skills in many courses. Despite working in a clinical role 30% of dietitians had no clinical supervisor.file:///C:/Users/laure/Downloads/Dietetics%20Workforce%20Report.pdfPotential career pathways Clinical dieteticsPopular!When we’ve advertised for grad jobs there have been &gt;100 applicants. A quarter of organisations reported receiving &gt;50 applicants for junior positions and advertisements were rare! Hard to get grad jobs Consultancy and private practiceOften don’t graduate with skills for business set up and challenging to dive into sole practitioner position without prior experience. Requires ++ mentoring and supervision. Important for your own development but also for the reputation of the profession  Food serviceMedia and marketingDon’t expect to get here straight away - need some experience behind you Be responsible with what you put out into the world, social media etc. Don’t know what you don’t know.  Public health and nutritionEventually policy, health promotion, advocacyOften start as a public health dietitian, community dietitianFood industryConsultingFood analysis and product development, sensory evaluationFood technology and scienceResearch  Nutrition research and educationGenerally requires specialisation and smaller projects or honours, masters, PhDhttps://www.deakin.edu.au/exercise-nutrition-sciences/careers-in-nutrition-and-dieteticshttps://www.myhealthcareer.com.au/dietetics-career/Our tipsVolunteer meaningfullyUpskill Get a mentor - a meaningful oneApply for everything - know your limits/hard passesApply wellPrepare for interviews Seek feedback - and actually be prepared to take it Our upcoming workshopshttps://www.eventbrite.com/e/find-and-fuel-your-fire-student-early-dietitian-nutritionist-workshop-tickets-112762650122Wed 26th Aug at 6pm Sun 29th aug at 2pmTopics to cover How to land the job you wantJob application preparationInterview (including phone/video interview) preparation Setting yourself apart What NOT to do! Volunteer / work experience opportunitiesProfessional development Finding your career niche / Progressing your career Specialising Quality projects opportunities in nutrition Education opportunities in nutrition Research opportunities in nutrition Conference / presentation opportunities Supervision and mentoringFinding the right supervisorInnovation in dietetics  Identifying gapsPitching your ideaIntroduction to grants and proposals Delivery Online 2hr workshop 2 sessions - one evening, one weekend ‘Take home’ toolkit of resources 

<a href="https://www.eventbrite.com/e/find-and-fuel-your-fire-student-early-dietitian-nutritionist-workshop-tickets-112762650122" rel="nofollow" target="_blank">Find and Fuel Your Fire Workshop</a>Tickets via <a href="https://www.eventbrite.com/e/find-and-fuel-your-fire-student-early-dietitian-nutritionist-workshop-tickets-112762650122" rel="nofollow" target="_blank">Eventbrite</a> Getting a nutrition job is HARD! The Dietetics Workforce Report 2018<ul><li>There has been a 95% increase in dietetic grads over the last 7 years.</li><li>Grads in Vic ↑ from 65 to 127 per year from 2010 to 2016.</li><li>There is great concern that there is an oversupply of practitioners causing difficulties in new graduates finding positions and inhibiting movement for existing employees. </li><li>Many grads are still seeking work up to 12 mths post graduation.</li><li>In this time, grads are driven to volunteering - but not always meaningful </li><li>You are highly qualified. There is a significant need for your skills. We have an ageing population, chronic disease and dietitians provide such important prevention and management care</li><li>The report highlighted that Dietitians are highly qualified, however there are obvious gaps in business and professional skills in many courses. </li><li>Despite working in a clinical role 30% of dietitians had no clinical supervisor.</li></ul>file:///C:/Users/laure/Downloads/Dietetics%20Workforce%20Report.pdfPotential career pathways Clinical dietetics<ul><li>Popular!</li><li>When we’ve advertised for grad jobs there have been &gt;100 applicants. </li><li>A quarter of organisations reported receiving &gt;50 applicants for junior positions and advertisements were rare! </li><li>Hard to get grad jobs </li></ul>Consultancy and private practice<ul><li>Often don’t graduate with skills for business set up and challenging to dive into sole practitioner position without prior experience. Requires ++ mentoring and supervision. </li><li>Important for your own development but also for the reputation of the profession </li></ul> Food serviceMedia and marketing<ul><li>Don’t expect to get here straight away - need some experience behind you </li><li>Be responsible with what you put out into the world, social media etc. Don’t know what you don’t know. </li></ul> Public health and nutritionEventually policy, health promotion, advocacy<ul><li>Often start as a public health dietitian, community dietitian</li></ul>Food industry<ul><li>Consulting</li><li>Food analysis and product development, sensory evaluation</li><li>Food technology and science</li><li>Research </li></ul> Nutrition research and education<ul><li>Generally requires specialisation and smaller projects or honours, masters, PhD</li></ul><a href="https://www.deakin.edu.au/exercise-nutrition-sciences/careers-in-nutrition-and-dietetics" rel="nofollow" target="_blank">https://www.deakin.edu.au/exercise-nutrition-sciences/careers-in-nutrition-and-dietetics</a><a href="https://www.myhealthcareer.com.au/dietetics-career/" rel="nofollow" target="_blank">https://www.myhealthcareer.com.au/dietetics-career/</a>Our tips<ul><li>Volunteer meaningfully</li><li>Upskill </li><li>Get a mentor - a meaningful one</li><li>Apply for everything - know your limits/hard passes</li><li>Apply well</li><li>Prepare for interviews </li><li>Seek feedback - and actually be prepared to take it </li></ul>Our upcoming workshops<a href="https://www.eventbrite.com/e/find-and-fuel-your-fire-student-early-dietitian-nutritionist-workshop-tickets-112762650122" rel="nofollow" target="_blank">https://www.eventbrite.com/e/find-and-fuel-your-fire-student-early-dietitian-nutritionist-workshop-tickets-112762650122</a>Wed 26th Aug at 6pm Sun 29th aug at 2pmTopics to cover How to land the job you want<ul><li>Job application preparation</li><li>Interview (including phone/video interview) preparation </li><li>Setting yourself apart </li><li>What NOT to do! </li><li>Volunteer / work experience opportunities</li><li>Professional development </li></ul>Finding your career niche / Progressing your career <ul><li>Specialising </li><li>Quality projects opportunities in nutrition </li><li>Education opportunities in nutrition </li><li>Research opportunities in nutrition </li><li>Conference / presentation opportunities </li></ul>Supervision and mentoring<ul><li>Finding the right supervisor</li></ul>Innovation in dietetics  <ul><li>Identifying gaps</li><li>Pitching your idea</li><li>Introduction to grants and proposals </li></ul>Delivery <ul><li>Online </li><li>2hr workshop </li><li>2 sessions - one evening, one weekend </li><li>‘Take home’ toolkit of resources </li></ul>

Episode 37 - Tips for starting and progressing your nutrition career

Your Accredited Practising Dietitians simplifying the overwhelming world of health and nutrition with evidence-based science

Elise and Loz, two qualified dietetics nutrition tips provide profound insights on everything health related. It’s finally a place where I know the information I’m getting is no “fad” but from two long standing professionals who are clearly passionate about their craft. Can’t wait for the next one to come out #subscribed

The real deal in nutrition! A must listen.

OnCore Nutrition - Two Peas in a Podcast

Coronavirus The WHO COVID-19 Situation Report as of March 5 reports 95,333 confirmed cases globally, including 3,282 deaths Our immune systems declines by about 2-3% a year from our 20s, which is why older people are more susceptible to infectionsMortality rates from diseases like pneumonia and bronchitis are three times higher among elderly people.Our top 10 tips to optimise your immune system1. Spice up your life. Use of garlic (allicin may boost our immune system), onions, ginger, turmeric, cayenne pepper, chilli, cinnamon, cloves, star anise, ginger, cumin in your cooking will boost your antioxidant intake. They may also assist with natural detoxification processes and may possess antimicrobial properties.2. Get plenty of polyphenols. These can help in numerous ways to activate our immune system and initiate immune responses. Drink green or black tea, red wineUse herbs in cooking (Peppermint, oregano, sage, rosemary, thyme, basil, lemon verbena, parsley, marjoram), dark choc, berries (the darker the colour the better)Add nuts and seeds to salad, brekky, snacksCook with EVOO and enjoy olivesEat plenty of fresh fruit + veg https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5925142/pdf/JIR2018-1264074.pdf3. Sweet dreams7-9hrs sleep can boost the spread of T-cells which fight infection in the body. One study also showed that just one night of 4 hours’ sleep depleted the body’s natural killer cells by 70%.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3256323/https://www.ncbi.nlm.nih.gov/pubmed/86210644. Remember that you’re sweet enoughEating or drinking high GI carbohydrates and simple sugars can reduce our immune response. Studies have suggested that after a dose of sugar, certain white blood cells called neutrophils were far less aggressive in attacking bacteria. Some viral studies suggest sugar may help!The body, and immune system needs glucose - we;re best off getting it from complex, slow release or low GI CHOs so we don’t have spikes in BGL. And if you’re keen to indulge, you might be better off doing so after exercise, so the uptake goes to the liver and muscles to replenish what you’ve used. https://academic.oup.com/ajcn/article-abstract/26/11/1180/4732762https://www.theatlantic.com/science/archive/2016/09/glucose-inflammation/498965/5. Get your vitamins and minerals - but don’t jump for a pill.Various micronutrients are essential for immunocompetence, particularly vitamins A, C, D, E, B2 (riboflavin), B6 (poultry, seeds, fish, chickpeas), and B12, folic acid, iron, selenium, and zinc.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6212925/https://www.frontiersin.org/articles/10.3389/fimmu.2018.03160/fullInclude brightly coloured fruits and vegetables, including berries, citrus fruits, kiwi, apples, red grapes, kale, onions, spinach, sweet potatoes, and carrots.Omega-3 fats - nuts, seeds, oily fish (and shellfish for Zn), avohttps://www.ncbi.nlm.nih.gov/pmc/articles/PMC6834330/6. Take care of your gutOur intestines encounter more antigens than any other part of the bodyAs many pathogens enter the body via the intestinal mucosa, it is vital the gut-associated lymphoid tissues (GALT) can provide effective immune responses when necessary.GALT represents almost 70% of the entire immune system and about 80% of plasma cells (mainly IgA-bearing cells) reside in GALT.Probiotics, prebiotics and gut health -  Imbalances in the gut microbiota may dysregulate immune responses.Listen in to our next few weeks where we’re planning an extra special gut loving episodehttps://www.nature.com/articles/nri3738https://www.immunology.org/public-information/bitesized-immunology/organs-and-tissues/immunity-in-the-gut7. Stress less Easier said than done if you’re running out of toilet paper!The brain and the immune system are buddies. They’re  in constant communication. When we’re stressed, the brain produces more cortisol to  prepare the body for emergency situations. But in doing so it depresses our immune system. Relaxation exercises like yoga, meditation, mindful colouring, get into nature, paint your nails, walk the dog, play with puppies take a bath, light a candle, whatever works for you!8. Exercise - studies suggest you’re more likely to get colds if you don’t exercise. The impact that exercise has on sleep quality might also indirectly strengthen our immune systems. We know CV is a virus which attacks our lungs, the better our lung function is the better you will be able to cope with the virus. If you don’t exercise, now is a great time to get started!9. Keep warm Cold viruses may be more infectious at temperatures lower than 37°C, which is the average core body temperature. Despite this, most health experts agree that the reason winter is "cold and flu season" is not that people are cold, but that they spend more time indoors, in closer contact with other people who can pass on their germs.Some experiments with mice suggest that cold exposure might reduce the ability to cope with infection.10. Drink up! Staying hydrated helps your body naturally eliminate toxins and other bacteria that might cause illness. Aim for 35-45ml/kg/day.We’ve spoken about this before - chicken veggie soup kill multiple birds with one stone - warm liquid, protein, vitamins and minerals. Supplements:Many over-the-counter products claim to ‘boost’ your immune system, but there is little evidence to show that they do. If you have a poor diet, it may help to take a daily multivitamin, but the preference is to get all your nutrients, including vitamins, minerals and bioactive compounds from food, negating the need for supplementsIf you include a diet with lots of veg, fruit, wholegrains or legumes, nuts, seeds or oily fish – your immune system should have everything it needs to run optimally.NAC or N-Acetyl Cysteine is the supplemental form of cysteine, a semi-essential amino acid. It’s considered semi-essential because your body can produce it from other amino acids, methionine and serine, and it only becomes essential when we don’t get enough methionine and serine. NAC and glutathione also boost immune health.A test-tube study indicated that in other immune-compromised situations, such as the flu, NAC may hamper the virus’s ability to replicate. https://www.ncbi.nlm.nih.gov/pubmed/19732754Most protein-rich foods, such as chicken, turkey, yogurt, cheese, eggs, sunflower seeds and legumes contain cysteineFor your body to make the amino acid cysteine, you need adequate amounts of folate, vitamin B6 and vitamin B12, which you can get from beans, lentils, spinach, bananas, salmon and tuna.NAC has low bioavailability as an oral supplement, meaning that it’s not well absorbed. High doses can cause GI upset. Zinc - An analysis of several clinical trials show that short-term use of zinc lozenges may reduce the length of a cold if started within 24 hours of cold symptoms.Blends such as ‘Armaforce’ - blend of herbal and nutritional ingredients andrographis, echinacea, olive leaf, vitamin C and zincAndrographis - Indian Echinacea - may reduce reduce duration and severity of cold and flu symptomsEchinacea - studies are mixed and generally don’t support its use. One clinical trial supports the use of echinacea for reducing the length of colds, but not the severity of symptoms. One large trial suggests a specific echinacea formulation could be as effective as a prescription drug to treat influenza, with fewer side effects.Olive leaf extract - In vitro studies show that OLE has antimicrobial activities against some infective agents including E. coli, Pseudomonas aeruginosa, Staph. aureus, Klebsiella pneumoniae and Candida albicans https://www.ncbi.nlm.nih.gov/pubmed/12870202https://www.ncbi.nlm.nih.gov/pubmed/17873849Vitamin C - Absorption is also to some extent dependent on the dosing regimen, e.g, there would be better absorption with 250 mg taken four times daily than 1,000 mg taken once daily. 1000 is the prudent upper limit and it’s very easy to get the RDI of 45mg/d with fruit + veg AVOID vitamin E supplements - no significant evidence that supplements support the immune system and research suggests possibly more harm than good (stroke and cardiac issues)Essential oils  - Some EOs have demonstrated immune enhancing properties but caution in pregnancy, blood pressure issues or epilepsyMost supplements have dosage and interaction warnings. If you have any medical conditions or take any medications or supplements please check with your doctor, pharmacist or dietitian to ensure no interactions. https://www.mskcc.org/cancer-care/diagnosis-treatment/symptom-management/integrative-medicine/herbs/search

Coronavirus The WHO COVID-19 Situation Report as of March 5 reports 95,333 confirmed cases globally, including 3,282 deaths Our immune systems declines by about 2-3% a year from our 20s, which is why older people are more susceptible to infectionsMortality rates from diseases like pneumonia and bronchitis are three times higher among elderly people.Our top 10 tips to optimise your immune system1. Spice up your life. Use of garlic (allicin may boost our immune system), onions, ginger, turmeric, cayenne pepper, chilli, cinnamon, cloves, star anise, ginger, cumin in your cooking will boost your antioxidant intake. They may also assist with natural detoxification processes and may possess antimicrobial properties.2. Get plenty of polyphenols. These can help in numerous ways to activate our immune system and initiate immune responses. <ul><li>Drink green or black tea, red wine</li><li>Use herbs in cooking (Peppermint, oregano, sage, rosemary, thyme, basil, lemon verbena, parsley, marjoram), dark choc, berries (the darker the colour the better)</li><li>Add nuts and seeds to salad, brekky, snacks</li><li>Cook with EVOO and enjoy olives</li><li>Eat plenty of fresh fruit + veg </li></ul><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5925142/pdf/JIR2018-1264074.pdf" rel="nofollow" target="_blank">https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5925142/pdf/JIR2018-1264074.pdf</a>3. Sweet dreams7-9hrs sleep can boost the spread of T-cells which fight infection in the body. One study also showed that just one night of 4 hours’ sleep depleted the body’s natural killer cells by 70%.<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3256323/" rel="nofollow" target="_blank">https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3256323/</a><a href="https://www.ncbi.nlm.nih.gov/pubmed/8621064" rel="nofollow" target="_blank">https://www.ncbi.nlm.nih.gov/pubmed/8621064</a>4. Remember that you’re sweet enoughEating or drinking high GI carbohydrates and simple sugars can reduce our immune response. Studies have suggested that after a dose of sugar, certain white blood cells called neutrophils were far less aggressive in attacking bacteria. Some viral studies suggest sugar may help!The body, and immune system needs glucose - we;re best off getting it from complex, slow release or low GI CHOs so we don’t have spikes in BGL. And if you’re keen to indulge, you might be better off doing so after exercise, so the uptake goes to the liver and muscles to replenish what you’ve used. <a href="https://academic.oup.com/ajcn/article-abstract/26/11/1180/4732762" rel="nofollow" target="_blank">https://academic.oup.com/ajcn/article-abstract/26/11/1180/4732762</a><a href="https://www.theatlantic.com/science/archive/2016/09/glucose-inflammation/498965/" rel="nofollow" target="_blank">https://www.theatlantic.com/science/archive/2016/09/glucose-inflammation/498965/</a>5. Get your vitamins and minerals - but don’t jump for a pill.Various micronutrients are essential for immunocompetence, particularly vitamins A, C, D, E, B2 (riboflavin), B6 (poultry, seeds, fish, chickpeas), and B12, folic acid, iron, selenium, and zinc.<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6212925/" rel="nofollow" target="_blank">https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6212925/</a><a href="https://www.frontiersin.org/articles/10.3389/fimmu.2018.03160/full" rel="nofollow" target="_blank">https://www.frontiersin.org/articles/10.3389/fimmu.2018.03160/full</a>Include brightly coloured fruits and vegetables, including berries, citrus fruits, kiwi, apples, red grapes, kale, onions, spinach, sweet potatoes, and carrots.Omega-3 fats - nuts, seeds, oily fish (and shellfish for Zn), avo<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6834330/" rel="nofollow" target="_blank">https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6834330/</a>6. Take care of your gut<ul><li>Our intestines encounter more antigens than any other part of the body</li><li>As many pathogens enter the body via the intestinal mucosa, it is vital the gut-associated lymphoid tissues (GALT) can provide effective immune responses when necessary.</li><li>GALT represents almost 70% of the entire immune system and about 80% of plasma cells (mainly IgA-bearing cells) reside in GALT.</li><li>Probiotics, prebiotics and gut health -  Imbalances in the gut microbiota may dysregulate immune responses.</li><li>Listen in to our next few weeks where we’re planning an extra special gut loving episode</li></ul><a href="https://www.nature.com/articles/nri3738" rel="nofollow" target="_blank">https://www.nature.com/articles/nri3738</a><a href="https://www.immunology.org/public-information/bitesized-immunology/organs-and-tissues/immunity-in-the-gut" rel="nofollow" target="_blank">https://www.immunology.org/public-information/bitesized-immunology/organs-and-tissues/immunity-in-the-gut</a>7. Stress less Easier said than done if you’re running out of toilet paper!The brain and the immune system are buddies. They’re  in constant communication. When we’re stressed, the brain produces more cortisol to  prepare the body for emergency situations. But in doing so it depresses our immune system. Relaxation exercises like yoga, meditation, mindful colouring, get into nature, paint your nails, walk the dog, play with puppies take a bath, light a candle, whatever works for you!8. Exercise - studies suggest you’re more likely to get colds if you don’t exercise. The impact that exercise has on sleep quality might also indirectly strengthen our immune systems. We know CV is a virus which attacks our lungs, the better our lung function is the better you will be able to cope with the virus. If you don’t exercise, now is a great time to get started!9. Keep warm Cold viruses may be more infectious at temperatures lower than 37°C, which is the average core body temperature. Despite this, most health experts agree that the reason winter is "cold and flu season" is not that people are cold, but that they spend more time indoors, in closer contact with other people who can pass on their germs.Some experiments with mice suggest that cold exposure might reduce the ability to cope with infection.10. Drink up! Staying hydrated helps your body naturally eliminate toxins and other bacteria that might cause illness. Aim for 35-45ml/kg/day.We’ve spoken about this before - chicken veggie soup kill multiple birds with one stone - warm liquid, protein, vitamins and minerals. Supplements:<ul><li>Many over-the-counter products claim to ‘boost’ your immune system, but there is little evidence to show that they do. </li><li>If you have a poor diet, it may help to take a daily multivitamin, but the preference is to get all your nutrients, including vitamins, minerals and bioactive compounds from food, negating the need for supplements</li><li>If you include a diet with lots of veg, fruit, wholegrains or legumes, nuts, seeds or oily fish – your immune system should have everything it needs to run optimally.</li><li>NAC or N-Acetyl Cysteine is the supplemental form of cysteine, a semi-essential amino acid. It’s considered semi-essential because your body can produce it from other amino acids, methionine and serine, and it only becomes essential when we don’t get enough methionine and serine. NAC and glutathione also boost immune health.</li><li>A test-tube study indicated that in other immune-compromised situations, such as the flu, NAC may hamper the virus’s ability to replicate. <a href="https://www.ncbi.nlm.nih.gov/pubmed/19732754" rel="nofollow" target="_blank">https://www.ncbi.nlm.nih.gov/pubmed/19732754</a></li><li>Most protein-rich foods, such as chicken, turkey, yogurt, cheese, eggs, sunflower seeds and legumes contain cysteine</li><li>For your body to make the amino acid cysteine, you need adequate amounts of folate, vitamin B6 and vitamin B12, which you can get from beans, lentils, spinach, bananas, salmon and tuna.</li><li>NAC has low bioavailability as an oral supplement, meaning that it’s not well absorbed. High doses can cause GI upset. </li><li>Zinc - An analysis of several clinical trials show that short-term use of zinc lozenges may reduce the length of a cold if started within 24 hours of cold symptoms.</li><li>Blends such as ‘Armaforce’ - blend of herbal and nutritional ingredients andrographis, echinacea, olive leaf, vitamin C and zinc</li><li>Andrographis - Indian Echinacea - may reduce reduce duration and severity of cold and flu symptoms</li><li>Echinacea - studies are mixed and generally don’t support its use. One clinical trial supports the use of echinacea for reducing the length of colds, but not the severity of symptoms. One large trial suggests a specific echinacea formulation could be as effective as a prescription drug to treat influenza, with fewer side effects.</li><li>Olive leaf extract - In vitro studies show that OLE has antimicrobial activities against some infective agents including E. coli, Pseudomonas aeruginosa, Staph. aureus, Klebsiella pneumoniae and Candida albicans </li></ul><a href="https://www.ncbi.nlm.nih.gov/pubmed/12870202" rel="nofollow" target="_blank">https://www.ncbi.nlm.nih.gov/pubmed/12870202</a><a href="https://www.ncbi.nlm.nih.gov/pubmed/17873849" rel="nofollow" target="_blank">https://www.ncbi.nlm.nih.gov/pubmed/17873849</a><ul><li>Vitamin C - Absorption is also to some extent dependent on the dosing regimen, e.g, there would be better absorption with 250 mg taken four times daily than 1,000 mg taken once daily. 1000 is the prudent upper limit and it’s very easy to get the RDI of 45mg/d with fruit + veg </li><li>AVOID vitamin E supplements - no significant evidence that supplements support the immune system and research suggests possibly more harm than good (stroke and cardiac issues)</li><li>Essential oils  - Some EOs have demonstrated immune enhancing properties but caution in pregnancy, blood pressure issues or epilepsy</li></ul>Most supplements have dosage and interaction warnings. If you have any medical conditions or take any medications or supplements please check with your doctor, pharmacist or dietitian to ensure no interactions. <a href="https://www.mskcc.org/cancer-care/diagnosis-treatment/symptom-management/integrative-medicine/herbs/search" rel="nofollow" target="_blank">https://www.mskcc.org/cancer-care/diagnosis-treatment/symptom-management/integrative-medicine/herbs/search</a>

Episode 26: Coronavirus - our tips to optimise your immune system

SHOW NOTESFood labelsLabels must also have a list of ingredients. Ingredients must be listed by weight in descending order (i.e. the first ingredient contributes the largest amount to the product and the last ingredient contributes the least).Regarding additives, products must show the number or the name of any additives they contain (e.g. monosodium glutamate may appear as MSG or 621). If you know you have sensitivities to any additives, it’s important you know their corresponding numbers so you can keep an eye out for them,If the product contains any major allergens such as nuts (peanuts, cashews, almonds, walnuts, etc.), shellfish, fish, eggs, sesame seeds, soybeans, wheat, gluten, they must be declared on the label.Sugar No added sugar: No added sucrose, glucose, honey, malt, fruit juice, etc.Un-sweetened: No added intense (artificial) sweeteners, sucrose, glucose, honey, malt, fruit juice etc.    Diet: At least 40% less kJ than regular productComparative claims eg ‘reduced’, ‘increased’, ‘light’ or ‘lite’ must refer to the reference food Look out for:Sugar aliases    - dietitian colleague of ours has put together a list of 48 sugar aliases! Some derived from cane sugar, some from fruit, corn, beets, alternative sweeteners like agave and rice malt syrup, Don’t be fooled by fancy marketing, sugars can have many different names, and we will put this list in the show notes for you all to have a look at. Just because a food contains rice malt syrup or coconut sugar, this is still sugar.(https://foodwatch.com.au/blog/carbs-sugars-and-fibres/item/48-shades-of-hidden-sugars.html)Foods containing more than 10mg sulphite preservatives/kg must be labelled as containing sulphite as this is the level that may trigger Health claims These are claims about something in a food and how it can affect your health. E.g. ‘Fibre helps keep you regular ’;.  ‘This food is low in sodium (salt). A diet low in sodium may help reduce blood pressure’. Only pre-approved ‘food-health relationships’ for high level health claims are allowed to be made. All health claims must be supported by scientific evidence. Can’t  refer to the prevention, diagnosis, cure or alleviation of a disease, disorder or condition https://www.legislation.gov.au/Details/F2017C00711https://foodregulation.gov.au/internet/fr/publishing.nsf/Content/31BDC68CEC4A1964CA25801B00166C1F/$File/Getting-Your-Claims-Right-2018.pdfhttps://daa.asn.au/smart-eating-for-you/smart-eating-fast-facts/food-labels/what-are-health-claims-and-what-do-they-mean/Health Star Rating The Health Star Rating is a front-of-pack labelling system that rates the overall nutritional profile of packaged food and assigns it a rating from ½ a star to 5 stars.Aims to provide a quick, easy, standard way to compare similar packaged foods.Developed by Aus Gov with collaboration from industry and public DrawbacksOpt in, voluntary, all, some or none of their productsCompares products of the same category eg cereals with cereals Food manufacturers and retailers are responsible for the correct and accurate use of the Health Star Rating systemNutrients in isolation do not represent the value of a food Doesn't differentiate between whole foods and processed / packaged foodsPutting a health star rating on a processed food undermines message of good nutrition Added sugars are not differentiated from natural sugars - eg a muesli bar with oats and dried fruit vs bar with tonnes of sugar Products containing additional dietary fibre can get bonus points which can be used to offset negative points they get for saturated fat or sugar,This is how Nutrigrain - 4 stars  despite the fact it's still literally 27 per cent sugar. Add inulin = bonus points. Very easy to manipulate. Milo (4.5 stars, only IF consumed with a specific amt of skim milk, otherwise 1.5 stars if eaten alone!) literally receives a higher health star rating if eaten with ice-creamCertain brands of clean, unsweetened Greek yoghurts sit at 1.5 stars. Some lolly bags sit at 2.5.Salmon sits at 3 stars, beer battered chips sit at 4.Shelf, fridge and freezer lifehttps://www.foodsafety.gov/food-safety-charts/cold-food-storage-chartsServe size vs Per 100gWe look for (depending on the food of course) Total kJTotal protein per 100gSugar per 100g - check ingredients list to explore if natural vs addedSaturated / trans fatsSodiumFibre / Vit / Min https://livelighter.com.au/Assets/resource-vic/wallet-and-postcard/traffic-lights-wallet-card.pdfFood Switch App Source of product and ingredientsSource : https://www.accc.gov.au/consumers/groceries/country-of-originSource: https://www.australianmade.com.au/media/477079/amcl_code_of_practice_2017.pdfRemember, some of the healthiest foods may not have labels or health claims (e.g. fresh fruit and vegetables, nuts, lentils, beans, fresh meat and fish).

SHOW NOTESFood labels<ul><li>Labels must also have a list of ingredients. Ingredients must be listed by weight in descending order (i.e. the first ingredient contributes the largest amount to the product and the last ingredient contributes the least).</li><li>Regarding additives, products must show the number or the name of any additives they contain (e.g. monosodium glutamate may appear as MSG or 621). If you know you have sensitivities to any additives, it’s important you know their corresponding numbers so you can keep an eye out for them,</li><li>If the product contains any major allergens such as nuts (peanuts, cashews, almonds, walnuts, etc.), shellfish, fish, eggs, sesame seeds, soybeans, wheat, gluten, they must be declared on the label.</li><li>Sugar No added sugar: No added sucrose, glucose, honey, malt, fruit juice, etc.</li><li>Un-sweetened: No added intense (artificial) sweeteners, sucrose, glucose, honey, malt, fruit juice etc.    Diet: At least 40% less kJ than regular product</li><li>Comparative claims eg ‘reduced’, ‘increased’, ‘light’ or ‘lite’ must refer to the reference food </li></ul>Look out for:<ul><li>Sugar aliases    - dietitian colleague of ours has put together a list of 48 sugar aliases! Some derived from cane sugar, some from fruit, corn, beets, alternative sweeteners like agave and rice malt syrup, </li><li>Don’t be fooled by fancy marketing, sugars can have many different names, and we will put this list in the show notes for you all to have a look at. Just because a food contains rice malt syrup or coconut sugar, this is still sugar.</li></ul>(<a href="https://foodwatch.com.au/blog/carbs-sugars-and-fibres/item/48-shades-of-hidden-sugars.html" rel="nofollow" target="_blank">https://foodwatch.com.au/blog/carbs-sugars-and-fibres/item/48-shades-of-hidden-sugars.html</a>)<ul><li>Foods containing more than 10mg sulphite preservatives/kg must be labelled as containing sulphite as this is the level that may trigger </li></ul>Health claims <ul><li>These are claims about something in a food and how it can affect your health. E.g. ‘Fibre helps keep you regular ’;.  ‘This food is low in sodium (salt). A diet low in sodium may help reduce blood pressure’. Only pre-approved ‘food-health relationships’ for high level health claims are allowed to be made. All health claims must be supported by scientific evidence. Can’t  refer to the prevention, diagnosis, cure or alleviation of a disease, disorder or condition </li></ul><a href="https://www.legislation.gov.au/Details/F2017C00711" rel="nofollow" target="_blank">https://www.legislation.gov.au/Details/F2017C00711</a><a href="https://foodregulation.gov.au/internet/fr/publishing.nsf/Content/31BDC68CEC4A1964CA25801B00166C1F/$File/Getting-Your-Claims-Right-2018.pdf" rel="nofollow" target="_blank">https://foodregulation.gov.au/internet/fr/publishing.nsf/Content/31BDC68CEC4A1964CA25801B00166C1F/$File/Getting-Your-Claims-Right-2018.pdf</a><a href="https://daa.asn.au/smart-eating-for-you/smart-eating-fast-facts/food-labels/what-are-health-claims-and-what-do-they-mean/" rel="nofollow" target="_blank">https://daa.asn.au/smart-eating-for-you/smart-eating-fast-facts/food-labels/what-are-health-claims-and-what-do-they-mean/</a>Health Star Rating <ul><li>The Health Star Rating is a front-of-pack labelling system that rates the overall nutritional profile of packaged food and assigns it a rating from ½ a star to 5 stars.</li><li>Aims to provide a quick, easy, standard way to compare similar packaged foods.</li><li>Developed by Aus Gov with collaboration from industry and public </li></ul>Drawbacks<ul><li>Opt in, voluntary, all, some or none of their products</li><li>Compares products of the same category eg cereals with cereals </li><li>Food manufacturers and retailers are responsible for the correct and accurate use of the Health Star Rating system</li><li>Nutrients in isolation do not represent the value of a food </li><li>Doesn't differentiate between whole foods and processed / packaged foods</li><li>Putting a health star rating on a processed food undermines message of good nutrition </li><li>Added sugars are not differentiated from natural sugars - eg a muesli bar with oats and dried fruit vs bar with tonnes of sugar </li><li>Products containing additional dietary fibre can get bonus points which can be used to offset negative points they get for saturated fat or sugar,</li><li>This is how Nutrigrain - 4 stars  despite the fact it's still literally 27 per cent sugar. Add inulin = bonus points. Very easy to manipulate. </li><li>Milo (4.5 stars, only IF consumed with a specific amt of skim milk, otherwise 1.5 stars if eaten alone!) literally receives a higher health star rating if eaten with ice-cream</li><li>Certain brands of clean, unsweetened Greek yoghurts sit at 1.5 stars. Some lolly bags sit at 2.5.</li><li>Salmon sits at 3 stars, beer battered chips sit at 4.</li></ul>Shelf, fridge and freezer life<a href="https://www.foodsafety.gov/food-safety-charts/cold-food-storage-charts" rel="nofollow" target="_blank">https://www.foodsafety.gov/food-safety-charts/cold-food-storage-charts</a><ul><li>Serve size vs Per 100g</li></ul>We look for (depending on the food of course) <ol><li>Total kJ</li><li>Total protein per 100g</li><li>Sugar per 100g - check ingredients list to explore if natural vs added</li><li>Saturated / trans fats</li><li>Sodium</li><li>Fibre / Vit / Min </li></ol><a href="https://livelighter.com.au/Assets/resource-vic/wallet-and-postcard/traffic-lights-wallet-card.pdf" rel="nofollow" target="_blank">https://livelighter.com.au/Assets/resource-vic/wallet-and-postcard/traffic-lights-wallet-card.pdf</a>Food Switch App Source of product and ingredientsSource : <a href="https://www.accc.gov.au/consumers/groceries/country-of-origin" rel="nofollow" target="_blank">https://www.accc.gov.au/consumers/groceries/country-of-origin</a>Source: <a href="https://www.australianmade.com.au/media/477079/amcl_code_of_practice_2017.pdf" rel="nofollow" target="_blank">https://www.australianmade.com.au/media/477079/amcl_code_of_practice_2017.pdf</a>Remember, some of the healthiest foods may not have labels or health claims (e.g. fresh fruit and vegetables, nuts, lentils, beans, fresh meat and fish).

Episode 16 - Food labels: all the hacks you need

Types of Intermittent FastingADF - 25% energy reqs one day, nil restrictions on the next Complete alternate-day fasting (or total intermittent energy restriction) - no energy consumed on fast daysmodified alternate-day fasting (or partial intermittent energy restriction) - up to 25% of daily energy needs on fasting days instead of complete fasting.Most studies are in this method - mice and human In humans, Monks semi-fasted every other day with 1L milk + 500g fruit on fast day for 3 years&gt; Less time in monastery infirmary &amp; lived longer (but not sig).Periodic fasting 5:2 (Michael Mosely) - not a whole lot of evidence yet, but more emergingThe 2 Day Diet (Michelle Harvie) - 2 days 500-600Cal then eat &amp; drink normal for rest of week24hr fastValter Longo– 5 day consecutive fast (800Cal/day) then normal for rest of month &gt; evidence for protection against cancer.more extreme versions with several days or weeks of fasting. During the fasting days, it may be allowed approximately 500 to 600 calories or about 25% of regular daily caloric intake instead of complete fasting.Time-restricted feeding / TRE - eating only during a certain number of hours each day. Eg 16:8. This schedule is thought to leverage the circadian rhythm.Timing - earlier may be better. BF not most important meal of day but BF and lunch better for circadian rhythm and glucose tolerance the next day than lunch + dinner. Physiological benefitshttp://oncorenutrition.com/to-fast-or-not-to-fast/Coffee https://www.ncbi.nlm.nih.gov/pubmed/28177691Practicalities / sustainability / contraindications http://oncorenutrition.com/the-fast-and-the-furious/Guides: http://oncorenutrition.com/intermittent-fasting/https://store.oncorenutrition.com/collections/all

Types of Intermittent Fasting<ol><li>ADF - 25% energy reqs one day, nil restrictions on the next </li><li>Complete alternate-day fasting (or total intermittent energy restriction) - no energy consumed on fast days</li><li>modified alternate-day fasting (or partial intermittent energy restriction) - up to 25% of daily energy needs on fasting days instead of complete fasting.</li><li>Most studies are in this method - mice and human </li><li>In humans, Monks semi-fasted every other day with 1L milk + 500g fruit on fast day for 3 years</li><li>&gt; Less time in monastery infirmary &amp; lived longer (but not sig).</li><li>Periodic fasting <ol><li>5:2 (Michael Mosely) - not a whole lot of evidence yet, but more emerging</li><li>The 2 Day Diet (Michelle Harvie) - 2 days 500-600Cal then eat &amp; drink normal for rest of week</li><li>24hr fast</li><li>Valter Longo– 5 day consecutive fast (800Cal/day) then normal for rest of month &gt; evidence for protection against cancer.</li><li>more extreme versions with several days or weeks of fasting. </li><li>During the fasting days, it may be allowed approximately 500 to 600 calories or about 25% of regular daily caloric intake instead of complete fasting.</li></ol></li><li>Time-restricted feeding / TRE - eating only during a certain number of hours each day. Eg 16:8. This schedule is thought to leverage the circadian rhythm.<ol><li>Timing - earlier may be better. BF not most important meal of day but BF and lunch better for circadian rhythm and glucose tolerance the next day than lunch + dinner. </li></ol></li></ol>Physiological benefits<a href="http://oncorenutrition.com/to-fast-or-not-to-fast/" rel="nofollow" target="_blank">http://oncorenutrition.com/to-fast-or-not-to-fast/</a>Coffee <a href="https://www.ncbi.nlm.nih.gov/pubmed/28177691" rel="nofollow" target="_blank">https://www.ncbi.nlm.nih.gov/pubmed/28177691</a>Practicalities / sustainability / contraindications <a href="http://oncorenutrition.com/the-fast-and-the-furious/" rel="nofollow" target="_blank">http://oncorenutrition.com/the-fast-and-the-furious/</a>Guides: <a href="http://oncorenutrition.com/intermittent-fasting/" rel="nofollow" target="_blank">http://oncorenutrition.com/intermittent-fasting/</a><a href="https://store.oncorenutrition.com/collections/all" rel="nofollow" target="_blank">https://store.oncorenutrition.com/collections/all</a>

Episode 9 - Intermittent Fasting 101

Beyond Blue - 1 in 7 Australians will experience depression in their lifetime and 1 in 4 will experience anxiety.Mood disorders are something we can’t ignore.One area that’s gained a lot of traction is the way food, dietary patterns, dietary quality and lifestyle are having a profound impact on our mood and mental health.Usually pharmacotherapy (medication) and psychotherapy are used as firstline treatment of depression, however remission can often be challenging to achieve.This has prompted the need for further strategies in relation to diet and lifestyle in the treatment of depression. What we eat can have an impact on our brain chemistry and brain health.Whilst there is no single food that can help improve depression, we are discovering that what and how we eat as a whole can have an impact.We often consider the brain for it’s psychology and forget it’s biology. The brain is an organ. Incredibly complex one. We need to care for it like we do any other organ. A heart that is not cared for will show signs of damage eg arrhythmias, blood pressure issues, poor exercise tolerance  A brain that is not cared for will also show symptoms. The trouble is these symptoms are those related to brain function - mood, personality, decision making and processing and memory. These are biological symptoms of a biological organ. It’s not just psychology. Often these type of symptoms are brushed off. They’re easier to ignore than palpitations or tightness in the chest or wheezy breathing. The reality is that our brain cells are made up of essential fatty acids that we can only get from our diet. Our neurotransmitters require essential nutrients that you can only get from your diet We can look after our brains and take a preventative nutrition and lifestyle approach just as we would look after our heart and lungs Lancet commission 2017https://www.thelancet.com/commissions/dementia2017Food, hormones and neurotransmittersCarbohydrates - when we eat CHO’s this triggers a release of insulin to help transport the CHO’s into the cells to be used as energy. This insulin trigger also stimulates the release of tryptophan, which is an AA which is a precursor for serotonin (which is associated with improved mood and feeling happy). Low GI carbs are seen to be the most beneficial whereas high GI carbs will give an immediate but temporary effect in regard to serotinin release. Protein -  There are specific amino acids can affect our brain health as a number of neurotransmitters are made up of AA’s.In particular  the neurotransmitter (messenger) dopamine is produced from the AA tyrosine and as mentioned above serotonin is made from the tryptophan. A  lack of these particular AA’s, will result in downregulation of these neurotransmitters, which can precipitate lowered mood. There is a condition called phenylketonuria the buildup of AA can also result in brain damage and mental retardation. e.g the excessive buildup of phenylalanine can cause brain damage and mental retardation.Omega-3 fatty acids - The brain is one of our organs that contains the most amount of fat in the body (~60% fat). There have been studies which support that sufficient intake of long chain PUFAs (particularly DHA), may reduce the risk of depression. DHA is also essential for brain growth and development in children.Vitamins B12 - may be beneficial in the context of reducing dementia risk and assist with cognitive function in older adults. Sources include: beef, liver, chicken, fish, shellfish, dairy, eggs Folate - Researchers have found links between folate deficiency and depression. Still unclear if the poor nutrition, relating to the depression, causes the folate deficiency or the folate deficiency results in depressive symptoms. Sources include leafy greens (spinach, broccoli, peas, lentils, legumes)Vit D - ensuring levels are therapeutic has been found to have a positive benefit in the context of depression. In cold/dark countries where Vit D deficiency is more prevalent, as can be depression. Sources include eggs, oily fish and sunshine!Minerals:Iron - Important in supplying oxygen to our brain and for the production of neurotransmitters and myelin (lipid rich layer/sheath that surrounds our nerves). Sources include red meat, fish, legumes, green leafysLithium - well known in the mental health field and is present in many medications used for depression, bipolar, etc...Iodine - through the thyroid hormone supports energy metabolism in the cells of our brain. Iodine is particularly important during pregnancy as deficiency may result in cerebral dysfunction.Zinc - antioxidant which can protect brain cells and can also improve the uptake of antidepressant medication, sources include: meat, poultry, legumes, pulses, nuts, seedsDietary patterns: SMILES trial (undertaken locally in Melbourne &amp; Victoria)- An interventional study which used dietary improvements as a treatment modality for patients with pre-existing depression. The dietary intervention group received 7 sessions with a clinical dietitian for personalised nutrition advice and counselling. Also followed a modified med type diet.The control group received an interesting intervention known as ‘befriending’ or ‘social support’ which included trained professionals discussing topics of interest e.g. such news, music or sport. For subjects who were difficult to engage, cards or board games, were used as a tool to keep them engaged. The results found that participants in the dietary intervention group had a greater reduction in depressive symptoms over the 12 week period ( in comparison to the social support group). At the end of the trial, ~33% of the subjects in the dietary support group were considered in remission of their depression, in comparison to 8% in the social support group.Another interesting point was that there wasn't a change in weight or BMI - dietary quality may be more valuable than weight loss.Economic evaluation - cost saving in using this treatment approachIn summary those who made the greatest change to their diet saw the greatest benefit in regard to their depressionThis also highlights that we need improved pathways and access to dietetic care in the treatment of depression. Depression in children and adolescents is hugely important because the average age of onset of anxiety and depression is in this groupRelationship Between Diet and Mental Health in Children and Adolescents: A Systematic Review - Showed a relationship between diet which was high in foods containing refined CHO’s, saturated fat and processed foods, and poorer mental health in both children and adolescents. We know the onset of anxiety and depression is coming up at a much younger age, therefore early intervention strategies such as improving dietary quality and a population level may be beneficial. The impact of whole-of-diet interventions on depression and anxiety: a systematic review of randomised controlled trials - This paper reviewed the findings from RCT to assess the impact of dietary interventions (whole-of-diet approach) on both depression and anxiety. The good news is that many of the papers concluded that dietary interventions were effective in the management of depression, and at times was comparable to medication and psychotherapy. The evidence was less strong regarding anxiety management. MedDietRich in fruits, veg, nuts, seeds, legumes, fish, lean poultry, EVOOPreference for selecting wholefoods and low in processed foods.Eat in a social environment - promotes social engagementLong-term treatment with the Mediterranean diet on depression for patients may be beneficial. Anti Inflammatory foods seen as in the MedDiet - reduction in proinflammatory cytokines which can assist with neurotransmitter development/uptake.Western Diet Study of 110 healthy 18-22 year olds were randomised to either a Western diet for a week or their usual diet. Those on the Western diet (toastie and m/shake or waffles for breakfast and fast food meal for lunch and dinner)showed impairments in learning and memory and also reduced appetite control. https://royalsocietypublishing.org/doi/10.1098/rsos.191338https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3056912/Gut microbiome - bidirectional communication between gut and brainOur gut bacteria can have a profound impact on our mood and mental health - many animal and human studies have looked into this.Animal data + human data - bacteria important for physical and mental health. Diet is the most important component to affect the gut microbiota.Gut microbiota interact with all cells in the body and also have an impact on our genetic profilePrebiotic fibres to feed our gut bacteria - when gut bacteria and thriving this is likely to have a positive impact on our mood and mental health  - diversity of fibre (diversity is a marker of food gut health). When our bacteria ferment dietary fibre they also produce neurotransmitters - more than 90% of serotonin is produced in the gut (still unsure if that makes it to the brain across the blood brain barrier). Probiotics -  Probiotic supplementation showed a significant reduction in depression - particularly Lactobacillus and Bifidobacterium. Include probiotic rich foods - kombucha, kimchi, yoghurt, kefir.Polyphenols can also help increase the growth of our gut microbiota.Poly + monounsaturated fats - from fish, nuts, EVOOListen in to episode 3 but also stay tuned for an update on gut health in episodes coming soon!Other mood boosting strategiesCovered nutrition in depth.Exercise has been linked to improved mental healthEating with others - mediterraneans do this wellSleep - aim for 7-8 hours per nightMeditation has been shown to help build more brain cells = better long term brain health. Exercise does the same. Improved connectivity. Novelty - learning a new skill, language, dance, route home from work, meeting new people, changing hair colour or clothes style -  may increase plasticity of the hippocampus (the ability to create new connections between neurons). Upgrade Your Health Guide http://oncorenutrition.com/eat-our-words/Food and Mood: Improving Mental Health Through Diet and Nutrition- link in shown notes to online course for anyone interested in learning more or using diet as a tool to support good mental health.

<a href="https://www.beyondblue.org.au/media/statistics" rel="nofollow" target="_blank">Beyond Blue</a> - 1 in 7 Australians will experience depression in their lifetime and 1 in 4 will experience anxiety.Mood disorders are something we can’t ignore.One area that’s gained a lot of traction is the way food, dietary patterns, dietary quality and lifestyle are having a profound impact on our mood and mental health.Usually <a href="https://ajp.psychiatryonline.org/doi/full/10.1176/appi.ajp.159.8.1354?url_ver=Z39.88-2003&amp;rfr_id=ori%3Arid%3Acrossref.org&amp;rfr_dat=cr_pub%3Dpubmed&amp;" rel="nofollow" target="_blank">pharmacotherapy (medication) and psychotherapy</a> are used as firstline treatment of depression, however remission can often be challenging to achieve.This has prompted the need for further strategies in relation to diet and lifestyle in the treatment of depression. What we eat can have an impact on our brain chemistry and brain health.Whilst there is no single food that can help improve depression, we are discovering that what and how we eat as a whole can have an impact.We often consider the brain for it’s psychology and forget it’s biology. The brain is an organ. Incredibly complex one. We need to care for it like we do any other organ. A heart that is not cared for will show signs of damage eg arrhythmias, blood pressure issues, poor exercise tolerance  A brain that is not cared for will also show symptoms. The trouble is these symptoms are those related to brain function - mood, personality, decision making and processing and memory. These are biological symptoms of a biological organ. It’s not just psychology. Often these type of symptoms are brushed off. They’re easier to ignore than palpitations or tightness in the chest or wheezy breathing. The reality is that our brain cells are made up of essential fatty acids that we can only get from our diet. Our neurotransmitters require essential nutrients that you can only get from your diet We can look after our brains and take a preventative nutrition and lifestyle approach just as we would look after our heart and lungs Lancet commission 2017<a href="https://www.thelancet.com/commissions/dementia2017" rel="nofollow" target="_blank">https://www.thelancet.com/commissions/dementia2017</a><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2738337/" rel="nofollow" target="_blank">Food, hormones and neurotransmitters</a><ul><li>Carbohydrates - when we eat CHO’s this triggers a release of insulin to help transport the CHO’s into the cells to be used as energy. This insulin trigger also stimulates the release of tryptophan, which is an AA which is a precursor for serotonin (which is associated with improved mood and feeling happy). Low GI carbs are seen to be the most beneficial whereas high GI carbs will give an immediate but temporary effect in regard to serotinin release. </li><li>Protein -  There are specific amino acids can affect our brain health as a number of neurotransmitters are made up of AA’<a href="http://s.In" rel="nofollow" target="_blank">s.In</a> particular  the neurotransmitter (messenger) dopamine is produced from the AA tyrosine and as mentioned above serotonin is made from the tryptophan. A  lack of these particular AA’s, will result in downregulation of these neurotransmitters, which can precipitate lowered mood. <ul><li>There is a condition called phenylketonuria the buildup of AA can also result in brain damage and mental retardation. e.g the excessive buildup of phenylalanine can cause brain damage and mental retardation.</li></ul></li><li>Omega-3 fatty acids - The brain is one of our organs that contains the most amount of fat in the body (~60% fat). There have been <a href="https://jamanetwork.com/journals/jamapsychiatry/fullarticle/204999" rel="nofollow" target="_blank">studies</a> which support that sufficient intake of long chain PUFAs (particularly DHA), may reduce the risk of depression. DHA is also essential for brain growth and development in children.</li><li>Vitamins <ul><li><a href="https://pdfs.semanticscholar.org/d8b2/86c06f207463c7756a773fd62ce73092a226.pdf" rel="nofollow" target="_blank">B12</a> - may be beneficial in the context of reducing dementia risk and assist with cognitive function in older adults. Sources include: beef, liver, chicken, fish, shellfish, dairy, eggs </li><li><a href="https://watermark.silverchair.com/nutritionreviews55-0145.pdf?token=AQECAHi208BE49Ooan9kkhW_Ercy7Dm3ZL_9Cf3qfKAc485ysgAAAo4wggKKBgkqhkiG9w0BBwagggJ7MIICdwIBADCCAnAGCSqGSIb3DQEHATAeBglghkgBZQMEAS4wEQQMnDOo-MW8WOc7fhtDAgEQgIICQZcdH0vPCsIxPO4zGNUJokrVYKF8hqj2vyVb9DIcNUYtmoYBxLdf0RiCh4_s31_ie9t-x4Ee0E6iaxvt1w8OLmHK2V92dbSmvX9cvJ4md-v-HNgCI2WC2iKdv74K7BBja7japMC_mePHdwZsQrTx1ForV6EZcP-8-K3OQN1LCluj9U8JktYDZJkP0dlPfNN3Trt74IBgitbqIoqASZkvhcKi7jWtufBgTVdTvrU8cTV_4LfCPCLp9RABsKRqMMhipbxZOv6k82VyW4SB6HCz0PFMj4DYVMGMDRhpA9YVvwqxbJatwaRyotneYq_8Tkg_q4P3sFOmFHZpBOk7Ney-RxdnIJQgUE2eW1QzYd5HjI1xpUdGEUp2OB0rzDpoNqktRK8tQrFvUAPlCN8IkOPpgpo7aSCKVXjVW-F7ds0O0mvFGKOsiqd7Yyjp1pwMUkjn-bSGVUH9p3aXAr1d17i4PzPPswO__ytGWSNKpGhmWbjr1UPMUjV18WJDqjVh0WRQLMb-_LuNEdgARJQDB2PE4vrIOIcK_HAArgUNsoBwslhYuYC-U7fMfKqWXEAxRSgJlKi2RjX6CSL8AlxybaF78OFa6lk5CJDZH8b4PMzvkJCNHO-xqvvdJk5T4xeJ1spib8XigHVjWVQOJaNZuYSu5RpD67Gxqw8dN7B0IuCJOe-AEQaV-CkWITfOlzP2mcDte9JiC8tvw_VW_1Sjz1S9b785-OhZE6lurwXaCVhWM7ngagvRFKRK-jlEVeTfPwXBkDM" rel="nofollow" target="_blank">Folate</a> - Researchers have found links between folate deficiency and depression. Still unclear if the poor nutrition, relating to the depression, causes the folate deficiency or the folate deficiency results in depressive symptoms. Sources include leafy greens (spinach, broccoli, peas, lentils, legumes)</li><li><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6515787/" rel="nofollow" target="_blank">Vit D</a> - ensuring levels are therapeutic has been found to have a positive benefit in the context of depression. In cold/dark countries where Vit D deficiency is more prevalent, as can be depression. Sources include eggs, oily fish and sunshine!</li></ul></li><li>Minerals:<ul><li>Iron - Important in supplying oxygen to our brain and for the production of neurotransmitters and myelin (lipid rich layer/sheath that surrounds our nerves). Sources include red meat, fish, legumes, green leafys</li><li>Lithium - well known in the mental health field and is present in many medications used for depression, bipolar, etc...</li><li>Iodine - through the thyroid hormone supports energy metabolism in the cells of our brain. Iodine is particularly important during pregnancy as deficiency may result in cerebral dysfunction.</li><li>Zinc - antioxidant which can protect brain cells and can also improve the uptake of antidepressant medication, sources include: meat, poultry, legumes, pulses, nuts, seeds</li></ul></li></ul>Dietary patterns: <ul><li><a href="https://bmcmedicine.biomedcentral.com/track/pdf/10.1186/s12916-017-0791-y" rel="nofollow" target="_blank">SMILES trial</a> (undertaken locally in Melbourne &amp; Victoria)- An interventional study which used dietary improvements as a treatment modality for patients with pre-existing depression. The dietary intervention group received 7 sessions with a clinical dietitian for personalised nutrition advice and counselling. Also followed a modified med type diet.The control group received an interesting intervention known as ‘befriending’ or ‘social support’ which included trained professionals discussing topics of interest e.g. such news, music or sport. For subjects who were difficult to engage, cards or board games, were used as a tool to keep them engaged. The results found that participants in the dietary intervention group had a greater reduction in depressive symptoms over the 12 week period ( in comparison to the social support group). At the end of the trial, ~33% of the subjects in the dietary support group were considered in remission of their depression, in comparison to 8% in the social support group.</li><li>Another interesting point was that there wasn't a change in weight or BMI - dietary quality may be more valuable than weight loss.</li><li>Economic evaluation - cost saving in using this treatment approach</li><li>In summary those who made the greatest change to their diet saw the greatest benefit in regard to their depression</li><li>This also highlights that we need improved pathways and access to dietetic care in the treatment of depression. </li><li>Depression in children and adolescents is hugely important because the average age of onset of anxiety and depression is in this group</li><li><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4167107/" rel="nofollow" target="_blank">Relationship Between Diet and Mental Health in Children and Adolescents: A Systematic Review </a>- Showed a relationship between diet which was high in foods containing refined CHO’s, saturated fat and processed foods, and poorer mental health in both children and adolescents. We know the onset of anxiety and depression is coming up at a much younger age, therefore early intervention strategies such as improving dietary quality and a population level may be beneficial. </li><li><a href="https://www.cambridge.org/core/services/aop-cambridge-core/content/view/B98E83F5A5848506859D99EB8C1EBA50/S1368980014002614a.pdf/impact_of_wholeofdiet_interventions_on_depression_and_anxiety_a_systematic_review_of_randomised_controlled_trials.pdf" rel="nofollow" target="_blank">The impact of whole-of-diet interventions on depression and anxiety: a systematic review of randomised controlled trials</a> - This paper reviewed the findings from RCT to assess the impact of dietary interventions (whole-of-diet approach) on both depression and anxiety. The good news is that many of the papers concluded that dietary interventions were effective in the management of depression, and at times was comparable to medication and psychotherapy. The evidence was less strong regarding anxiety management. </li></ul><a href="https://www.cambridge.org/core/services/aop-cambridge-core/content/view/67F265CA11470ADC1C9AD2838B7340B7/S1368980007668578a.pdf/mediterranean_diet_and_depression.pdf" rel="nofollow" target="_blank">MedDiet</a><ul><li>Rich in fruits, veg, nuts, seeds, legumes, fish, lean poultry, EVOO</li><li>Preference for selecting wholefoods and low in processed foods.</li><li>Eat in a social environment - promotes social engagement</li><li><a href="https://link.springer.com/article/10.1186/1741-7015-11-208" rel="nofollow" target="_blank">Long-term treatment with the Mediterranean diet </a>on depression for patients may be beneficial. </li><li><a href="https://bmcmedicine.biomedcentral.com/articles/10.1186/1741-7015-11-3" rel="nofollow" target="_blank">Anti Inflammatory</a> foods seen as in the MedDiet - reduction in proinflammatory cytokines which can assist with neurotransmitter development/uptake.</li></ul>Western Diet Study of 110 healthy 18-22 year olds were randomised to either a Western diet for a week or their usual diet. Those on the Western diet (toastie and m/shake or waffles for breakfast and fast food meal for lunch and dinner)showed impairments in learning and memory and also reduced appetite control. <a href="https://royalsocietypublishing.org/doi/10.1098/rsos.191338" rel="nofollow" target="_blank">https://royalsocietypublishing.org/doi/10.1098/rsos.191338</a><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3056912/" rel="nofollow" target="_blank">https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3056912/</a>Gut microbiome - bidirectional communication between gut and brain<ul><li>Our gut bacteria can have a profound impact on our mood and mental health - many animal and human studies have looked into this.</li><li>Animal data + human data - bacteria important for physical and mental health. Diet is the most important component to affect the gut microbiota.</li><li>Gut microbiota interact with all cells in the body and also have an impact on our genetic profile</li><li>Prebiotic fibres to feed our gut bacteria - when gut bacteria and thriving this is likely to have a positive impact on our mood and mental health  - diversity of fibre (diversity is a marker of food gut health). When our bacteria ferment dietary fibre they also produce neurotransmitters - more than 90% of serotonin is produced in the gut (still unsure if that makes it to the brain across the blood brain barrier). </li><li><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4997396/" rel="nofollow" target="_blank">Probiotics</a> -  Probiotic supplementation showed a significant reduction in depression - particularly Lactobacillus and Bifidobacterium. Include probiotic rich foods - kombucha, kimchi, yoghurt, kefir.</li><li>Polyphenols can also help increase the growth of our gut microbiota.</li><li>Poly + monounsaturated fats - from fish, nuts, EVOO</li><li>Listen in to episode 3 but also stay tuned for an update on gut health in episodes coming soon!</li></ul>Other mood boosting strategies<ul><li>Covered nutrition in depth.</li><li>Exercise has been linked to improved mental health</li><li>Eating with others - mediterraneans do this well</li><li>Sleep - aim for 7-8 hours per night</li><li>Meditation has been shown to help build more brain cells = better long term brain health. Exercise does the same. Improved connectivity. </li><li>Novelty - learning a new skill, language, dance, route home from work, meeting new people, changing hair colour or clothes style -  may increase plasticity of the hippocampus (the ability to create new connections between neurons). </li></ul>Upgrade Your Health Guide <a href="http://oncorenutrition.com/eat-our-words/" rel="nofollow" target="_blank">http://oncorenutrition.com/eat-our-words/</a><a href="https://www.futurelearn.com/courses/food-and-mood" rel="nofollow" target="_blank">Food and Mood: Improving Mental Health Through Diet and Nutrition</a>- link in shown notes to online course for anyone interested in learning more or using diet as a tool to support good mental health.

Episode 28: Food and mood

SHOW NOTESThe positives We love plants - lots of benefits to a diet rich in plantsGenerating conversation! Controversy is sadly often necessary to create a ‘movement’ we see why they did this! (We can’t because we’re trained and regulated health professionals - and therefore the most trustworthy source of nutrition advice) Removing stigma around veganism and vegetarianism  (although the terminology they use was interesting eg never said vegan but implied it) They help clear up the stigma around soy - check episode 4 where we present the science in a less inflammatory way! Farming and environmental concerns THE SCIENCEUnfortunately good TV often equals bad scienceSupporting science - controversial sources, grand extrapolations from small studies, and statements that are misleading.Anecdotal experience, conflicts of interestGladiators Whole premise of doc built on concept that gladiators didn’t eat meat…Their exact words were “gladiators were likely predominantly vegetarian”. True-ish. 80% ish plant based. Not vegetarian. Not vegan. Just like us.  We were misled from the start They also implied that the gladiators were vegan for performance reasons, which again is misleading. Gladiators ate more of a plant based diet because of many reasons including access to animal products, availability, seasons and money! And because carbohydrates fuel the human body. Meat is expensive and many ancient civilisations only ate what they had access to.Gladiators weren’t overly lean - gladiators benefited from additional fat stores as food supplies were often scarce and this extra weight was protective when they went into battle/helped them stay alive. More fat = lasts longer in the arena. Different to many sports in today's day and age. Athletic performanceYou don’t have to eat animals to build muscle  So many other variables to consider when exploring athletic performanceNutritional advice should be tailored to the sport of choice, performance goals and outputs and individual variation In one instance, they do cite actual peer-reviewed research, he narrates: “And when it comes to gaining strength and muscle mass, research comparing plant and animal protein has shown that as long as the proper amount of aminos acids are consumed the source is irrelevant.” https://www.ncbi.nlm.nih.gov/pubmed/15212753. What they fail to include is that the same study states that “as a group, vegetarians have lower mean muscle creatine concentrations than do omnivores, and this may affect supramaximal exercise performance.” (achieving higher than what is considered maxima) = prime example of cherry picking.Theory: Beetroot juice consumption increases bench press by 19%. Beetroot study - review of 9 studies with total of 120 subjects numbers -  The beetroot juice intervention led to significantly improved performance in four of the studies, while in another four no such effects were observed. In the show they quote a 19% increase in total strength for bench press, but this is referenced in the study cited not tested by it. Obviously we went and found the actual study. It was a cross over trial, 12 young men, lifting 60% of their 1RM (single rep max, the most they can lift). 3 sets until failure were performed and those reps were totalled. Those in the nitrate supplement group performed more reps. The weight equated to an 18.9% increase. “This study demonstrates that nitrate supplementation has the potential to improve resistance training performance and work output compared to a placebo.” The study was looking at a Nitric Oxide Enhancing Supplement, not just beetroot! Nitric oxide (NO) is generated from the nitrates in the beetroot. It’s a vasodilator so opens up blood vessels and improves flow in the short term. If you understand nutrition you’ll know that other foods contain nitrates, including beef, pork, chicken, liver, salmon, trout and tuna!Beware of supplements and performance enhancing drugs Experiments - endothelial function (cloudy blood) and erectile function Neither are scientifically validated test. Looks good on screen. Convincing. But not scientifically meaningful.The ‘cloudy’ portion of blood in the test tube does not necessarily indicate there is an issue, more it shows there are triglycerides and fat transporters present called chylomicrons. This is a completely natural and necessary process, however the documentary portrays it to be negative to support their argument. If there was sufficient EVOO or avocado in the vegan burrito, the blood sample would have looked the same. 2hrs post meal. They didn’t specify how much avocado they put in. And they didn’t have to because this wasn’t a study!  We know the fat was seen in their blood, but we don’t know if their endothelial function was impaired and/or their blood flow disturbed in any way due to their meal.The study that suppoerted their findings (n=11): “The high-fat meal consisted of 53.4 g fat (= 7.4 chicken breasts), 30.7 g protein, and 50 g carbohydrate, composed of 110 g rice, 100 g Korean barbecue, 20 g egg, 200 ml milk, 8 g oil, 25 g mayonnaise, 50 g vegetable.” The response shown, as stated in the paper’s title, was due to ‘oxidant stress’. Not the triglycerides Another study n=10. The standardized high-fat meal consisted of whipping cream, liquid chocolate and non-fat dry milk and contained 65 g of fat, 25 g of carbohydrates.Supporting study funded by the Hass Avocado Board We know that lean protein sources (e.g. poultry and fish) can improve endothelial functionNeither of these “experiments” considered variables like sleep, muscle fatigue, stress, training, hydration, blood electrolyte levels, history of tobacco use, alcohol consumption, prior medical history, mental clarity, emotional state, genetic predispositions. n= 3 people. Not enough.  Clinically concerning hypertriglyceridaemia looks like this...Source: https://en.wikipedia.org/wiki/HypertriglyceridemiaSource: https://www.elynsgroup.com/journal/article/milky-serum-in-hypertriglyceridemia-clinical-imageSource: https://www.semanticscholar.org/paper/Severe-hypertriglyceridemia-presenting-as-eruptive-Vangara-Klingbeil/b3148cd3bb48f43711a7a0ced40d446b1ef74618Nutritional profileThe show claims, animals eat plants, so we should bypass animals and eat plants too. To put it in context for you a cow has 4 stomachs (we have 1), can extract amino acids from plant based materials as a result of enzymes and bacteria that we as humans do not have. As humans our digestive tract is very different. We can not get the same nutrients from grass as cows do.Compared to animal sources, plant based sources are a poorer source of leucine - important for muscle growth Vegans can get a complete profile of AA’s however they need to be eating a wide range of plant based protein sources.Estimated bioavaiability of protein in beef - 92%. Estimated bioavailbility of protein in kidney bean - 54%. Grams of protein does not equate to how much we as humans can absorb and access. There’s a funny bit here where they reference a peanut butter sandwich as containing an equivalent amount of protein to 3 ounces of beef. To achieve the ~20g of protein that is in 3 ounces of beef, you would need to consume 2 slices bread plus 4 tablespoons peanut butter bringing the total to 510 calories (2100kJ), 20g protein, 34g fat, and 39g carbs. Beef - 213cal (894kJ), 20g pro, 13g fat, 0 CHO. So the peanut butter sandwich has yes the same protein, but more than double the calories, almost triple the fat, 40g vs 0g carbs“Even iceberg lettuce has more antioxidants than salmon or eggs.” - worse than comparing apples &amp; pears…Just because they’re not ‘antioxidants’ doesn’t mean they’re not valuable nutrients! Eg omega-3 fatty acids in salmon and protein in eggs are so valuable!  How much protein or omega 3s are in iceberg lettuce?! Shall we compare it the other way?Go to episode 2 for tips on upgrading your salad Wilks claims that cow’s milk can increase oestrogen and lower testosterone in men. The 2010 study he references, published in the journal Pediatrics International, was conducted using the milk of pregnant cows. The scientists pulled from a pool of 18 people (seven men, six children, and five women), and found that milk reduced testosterone secretions—not overall testosterone —temporarily. Seven men. Temporarily. https://www.ncbi.nlm.nih.gov/pubmed/19496976Focus on ADDING plants rather than REMOVING animal products.OnCore Practical Plant-based tips Our upgrade your health tips (not 0-100!) It doesn't have to be all or nothing. Focus on adding plants rather than necessarily removing all animals. Add veggies, fruit, spices or acidic marinades (such as yogurt or vinegar-based marinades) to your meats - this may decrease hetereocyclic amines (linked to cancer development) formation by up to 99%Start with meat free mondayUpgrade to one meal per day - plant-based lunchesStill eat REAL food - avoid fake cheese, fake-on, tofurkey. This takes planning and knowledge and perhaps tailored expert advice and guidance. It's relatively easy to meet your protein needs. It’s hard not to overdo the carbohydrate load. Tailored advice from a dietitian will help ensure you’re eating to match your goals. Watch a David Attenborough documentary instead - we think this gives a far more powerful, realistic perspective on how we could be better looking after our planet and health simultaneously Think about where you’re getting your health information - underlying biases, conflicts of interest, governing bodies or registrations? We are required to stay up to date and be safe and fair to public. Think about how you can ethically source your animal products (see below). Sustainable produce https://sustainabletable.org.au/all-things-ethical-eating/ethical-meat-suppliers-directory/https://www.sustainability.vic.gov.au/You-and-your-home/Live-sustainably/Sustainable-shopping/Food-shoppinghttps://www.wwf.org.au/what-we-do/food#gs.g3u330https://kb.rspca.org.au/knowledge-base/how-can-i-shop-for-animal-welfare-friendly-food/https://www.coles.com.au/corporate-responsibility/sustainability/responsible-sourcinghttps://www.ethical.org.au/3.4.2/get-informed/issues/food-miles-buying-local/https://www.sustainability.vic.gov.au/You-and-your-home/Live-sustainably/Sustainable-shopping The Game Changers References: The Gladiator Diethttps://archive.archaeology.org/0811/abstracts/gladiator.htmlBeetroothttps://www.ncbi.nlm.nih.gov/pubmed/29311764Nutrient Profiles https://www.ncbi.nlm.nih.gov/pubmed/23988511https://pdfs.semanticscholar.org/0277/f4fd3e6205936e4d4c8e490abe9958607815.pdfThese are the studies cited with regards to vegetarian diets for athletes:https://pdfs.semanticscholar.org/6358/c99b8b7047fd99f0867e148840829a125dd0.pdfhttps://nutritionj.biomedcentral.com/articles/10.1186/1475-2891-12-86https://www.ncbi.nlm.nih.gov/pubmed/26764320Endothelial Functionhttps://www.ncbi.nlm.nih.gov/pubmed/11254924https://www.researchgate.net/publication/12166386_Impaired_flow-mediated_vasoactivity_during_post-prandial_phase_in_young_healthy_menhttps://www.ncbi.nlm.nih.gov/pubmed/23196671https://www.ncbi.nlm.nih.gov/pubmed/10477529https://www.ncbi.nlm.nih.gov/pubmed/20047267https://www.ncbi.nlm.nih.gov/pubmed/24004888https://www.ncbi.nlm.nih.gov/pubmed/19064532https://www.ncbi.nlm.nih.gov/pubmed/15165919https://www.ncbi.nlm.nih.gov/pubmed/24742818https://www.ncbi.nlm.nih.gov/pubmed/22019438https://www.ncbi.nlm.nih.gov/pubmed/11834139https://www.ahajournals.org/doi/full/10.1161/01.cir.104.2.151https://www.ncbi.nlm.nih.gov/pubmed/17916273https://www.ncbi.nlm.nih.gov/pubmed/17609490https://www.ncbi.nlm.nih.gov/pubmed/23848379https://www.ncbi.nlm.nih.gov/pubmed/16027246https://www.ncbi.nlm.nih.gov/pubmed/16365364https://www.ncbi.nlm.nih.gov/pubmed/15547040https://www.ncbi.nlm.nih.gov/pubmed/26024297https://www.ncbi.nlm.nih.gov/pubmed/24706588https://www.ncbi.nlm.nih.gov/pubmed/22091240https://www.ncbi.nlm.nih.gov/pubmed/15190043https://www.ncbi.nlm.nih.gov/pubmed/16198843Antioxidantshttps://www.ncbi.nlm.nih.gov/pubmed/30634559https://nutritionj.biomedcentral.com/articles/10.1186/1475-2891-9-3https://www.betterhealth.vic.gov.au/health/healthyliving/antioxidantshttps://www.ncbi.nlm.nih.gov/pubmed/25637150Plant Based Guide for Physicianshttps://www.ncbi.nlm.nih.gov/pmc/articles/PMC4991921/Heme Ironhttps://www.ncbi.nlm.nih.gov/pubmed/23708150 (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3583546/)https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2954454/Cardiovascular Diseasehttps://www.ncbi.nlm.nih.gov/pubmed/24871675https://www.ncbi.nlm.nih.gov/pubmed/1973470https://www.ncbi.nlm.nih.gov/pubmed/24606898Cancer Riskhttps://www.ncbi.nlm.nih.gov/pubmed/11519764https://www.ncbi.nlm.nih.gov/pubmed/9786231Human Evolutionhttps://blogs.scientificamerican.com/guest-blog/human-ancestors-were-nearly-all-vegetarians/https://www.academia.edu/28523514/The_evolution_of_body_size_within_the_genus_Homo_new_empirical_data_and_theoretical_perspectiveshttps://www.ncbi.nlm.nih.gov/mesh?Db=mesh&amp;Cmd=DetailsSearch&amp;Term=%22Vitamin+B+12+Deficiency%22%5BMeSH+Terms%5Dhttps://www.ncbi.nlm.nih.gov/pubmed/10648266Testosteronehttps://www.ncbi.nlm.nih.gov/pubmed/10479226https://www.ncbi.nlm.nih.gov/pubmed/2400756https://www.ncbi.nlm.nih.gov/pubmed/10883675Phytoestrogenshttps://www.sciencedirect.com/book/9780123984562/polyphenols-in-human-health-and-diseaseOestrogenhttps://www.ncbi.nlm.nih.gov/pubmed/11392381https://www.ncbi.nlm.nih.gov/pubmed/17474873https://www.ncbi.nlm.nih.gov/pubmed/19496976Cortisolhttps://www.ncbi.nlm.nih.gov/pubmed/3573976

Episode 10 - The Game Changers

Show NotesAre you eating too much red meat?Does dairy increase mucous production, Soy and hormonesCalcium supplements - are they safe?Red meathttps://www.wcrf.org/dietandcancerhttps://www.meatfreemondays.com/Dairy and mucousMucus is produced by cells in the nose and lungs. It consists of salt, water and various proteins which help to trap germs. SO there is very good reason that we produce mucous, even though it’s not overly pleasant.Antibacterial enzymes and proteins within mucous (called antibodies), recognise the germs so they can be removed by our immune system and protect us from further infection.Mucous actually helps us to remove the infection from our body.As it stands there is currently no evidence to suggest that dairy increases mucus production and delays recovery.Some people report that dairy can make their phlegm seem thicker, however it doesn't cause the body to increase phlegm production. Do what makes your feel best! Listen to your body.Dairy is a rich source of protein and contains a number of vitamins and minerals that may be immune boosting. Therefore, if you enjoy dairy, there is absolutely no reason to cut it out when you’re sick.Soy and hormoneshttps://www.ncbi.nlm.nih.gov/pmc/articles/PMC2377415/https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3074428/https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4129534/Calcium supplementshttps://www.mskcc.org/cancer-care/diagnosis-treatment/symptom-management/integrative-medicine/herbs/search

Show Notes<ul><li>Are you eating too much red meat?</li><li>Does dairy increase mucous production, </li><li>Soy and hormones</li><li>Calcium supplements - are they safe?</li></ul>Red meat<a href="https://www.wcrf.org/dietandcancer" rel="nofollow" target="_blank">https://www.wcrf.org/dietandcancer</a><a href="https://www.meatfreemondays.com/" rel="nofollow" target="_blank">https://www.meatfreemondays.com/</a>Dairy and mucous<ul><li>Mucus is produced by cells in the nose and lungs. It consists of salt, water and various proteins which help to trap germs. SO there is very good reason that we produce mucous, even though it’s not overly pleasant.</li><li>Antibacterial enzymes and proteins within mucous (called antibodies), recognise the germs so they can be removed by our immune system and protect us from further infection.</li><li>Mucous actually helps us to remove the infection from our body.</li><li>As it stands there is currently no evidence to suggest that dairy increases mucus production and delays recovery.</li><li>Some people report that dairy can make their phlegm seem thicker, however it doesn't cause the body to increase phlegm production. </li><li>Do what makes your feel best! Listen to your body.</li><li>Dairy is a rich source of protein and contains a number of vitamins and minerals that may be immune boosting. Therefore, if you enjoy dairy, there is absolutely no reason to cut it out when you’re sick.</li></ul>Soy and hormones<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2377415/" rel="nofollow" target="_blank">https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2377415/</a><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3074428/" rel="nofollow" target="_blank">https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3074428/</a><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4129534/" rel="nofollow" target="_blank">https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4129534/</a>Calcium supplements<a href="https://www.mskcc.org/cancer-care/diagnosis-treatment/symptom-management/integrative-medicine/herbs/search" rel="nofollow" target="_blank">https://www.mskcc.org/cancer-care/diagnosis-treatment/symptom-management/integrative-medicine/herbs/search</a>

Episode 4 - Red meat, dairy and mucous, soy products, calcium supplements

Show Notes Probiotics vs Prebioticshttps://www.mayoclinic.org/prebiotics-probiotics-and-your-health/art-20390058PrunesPrunes = dried plums     1 cup prunes = 12g fibre = almost half daily fibre req (25-30g per day)3 prunes = 4g fibre 100g prunes = 7.8g fibre vs 3.8g in broc vs 2.4g in appleAlmost equal parts soluble and insoluble fibre which means it not only adds bulk to the stool to help you create something to pass in the first place, but the soluble fibre helps absorb fluid to create a formed stool and also feeds our good gut bacteria.Prunes are also a good source of sorbitol - a sugar alcohol that occurs naturally in dried fruit but also is commercially manufactured and added to things like diabetic jelly and sugar free gum. It gets fermented by our gut bacteria and draws fluid into the gut to help it, errrr slip out! Resistant starchThe research suggests that increasing your intake of resistant starch can be beneficial for the bacteria in our intestines as well as for your cells.Research has shown that the way you prepare common foods like grains, potatoes, rice and pasta may change their resistant starch content.One type of resistant starch is formed when foods are cooled after cooking. A great way to increase the amount of RS in your diet is simply cooking and cooling your carbs.Green bananas are also high in RS, however as they ripen and become sweeter, they amount of RS lessens.Faecal Transplanthttps://www.hopkinsmedicine.org/gastroenterology_hepatology/clinical_services/advanced_endoscopy/fecal_transplantation.html

Show Notes Probiotics vs Prebiotics<a href="https://www.mayoclinic.org/prebiotics-probiotics-and-your-health/art-20390058" rel="nofollow" target="_blank">https://www.mayoclinic.org/prebiotics-probiotics-and-your-health/art-20390058</a>Prunes<ul><li>Prunes = dried plums     </li><li>1 cup prunes = 12g fibre = almost half daily fibre req (25-30g per day)</li><li>3 prunes = 4g fibre </li><li>100g prunes = 7.8g fibre vs 3.8g in broc vs 2.4g in apple</li><li>Almost equal parts soluble and insoluble fibre which means it not only adds bulk to the stool to help you create something to pass in the first place, but the soluble fibre helps absorb fluid to create a formed stool and also feeds our good gut bacteria.</li><li>Prunes are also a good source of sorbitol - a sugar alcohol that occurs naturally in dried fruit but also is commercially manufactured and added to things like diabetic jelly and sugar free gum. It gets fermented by our gut bacteria and draws fluid into the gut to help it, errrr slip out! </li></ul>Resistant starch<ul><li>The research suggests that increasing your intake of resistant starch can be beneficial for the bacteria in our intestines as well as for your cells.</li><li>Research has shown that the way you prepare common foods like grains, potatoes, rice and pasta may change their resistant starch content.</li><li>One type of resistant starch is formed when foods are cooled after cooking. A great way to increase the amount of RS in your diet is simply cooking and cooling your carbs.</li><li>Green bananas are also high in RS, however as they ripen and become sweeter, they amount of RS lessens.</li></ul>Faecal Transplant<a href="https://www.hopkinsmedicine.org/gastroenterology_hepatology/clinical_services/advanced_endoscopy/fecal_transplantation.html" rel="nofollow" target="_blank">https://www.hopkinsmedicine.org/gastroenterology_hepatology/clinical_services/advanced_endoscopy/fecal_transplantation.html</a>

Episode 3 - love your guts!

Show NotesHow many carbs are enoughWill coffee cause problems during pregnancyWhy meat free Monday should be part of your weekly routine Is Collagen more than just a beauty regime?Carbohydrateshttp://oncorenutrition.com/gi/Coffee and pregnancyExercise cautionOver 200-300mg caffiene per day increasing risk of miscarriage and low birth weight Decaf safe -3mg caffeine per tsp - hard to overdo!1 Tsp of instant - 60mg per tspEspresso shot (30-35ml) - 90mg   but anywhere up to 200mgPercolated - 100mg per cupEnergy drinks - up to 110mg per serveCola - 40mg per serveBlack Tea - 50mg Green tea - 30mgChocolate - 60g of milk or dark Choc has about 30-40mgPregnant women can safely have two instant coffees a day and two to three cups of tea OR one cap/latte Collagenhttp://oncorenutrition.com/whats-the-deal-with-collagen/

Show Notes<ul><li>How many carbs are enough</li><li>Will coffee cause problems during pregnancy</li><li>Why meat free Monday should be part of your weekly routine </li><li>Is Collagen more than just a beauty regime?</li></ul>Carbohydrates<a href="http://oncorenutrition.com/gi/" rel="nofollow" target="_blank">http://oncorenutrition.com/gi/</a>Coffee and pregnancyExercise cautionOver 200-300mg caffiene per day increasing risk of miscarriage and low birth weight <ul><li>Decaf safe -3mg caffeine per tsp - hard to overdo!</li><li>1 Tsp of instant - 60mg per tsp</li><li>Espresso shot (30-35ml) - 90mg   but anywhere up to 200mg</li><li>Percolated - 100mg per cup</li><li>Energy drinks - up to 110mg per serve</li><li>Cola - 40mg per serve</li><li>Black Tea - 50mg </li><li>Green tea - 30mg</li><li>Chocolate - 60g of milk or dark Choc has about 30-40mg</li></ul>Pregnant women can safely have two instant coffees a day and two to three cups of tea OR one cap/latte Collagen<a href="http://oncorenutrition.com/whats-the-deal-with-collagen/" rel="nofollow" target="_blank">http://oncorenutrition.com/whats-the-deal-with-collagen/</a>

Episode 6 - how many carbs, coffee and pregnancy, meat-free Monday, collagen

Disease preventionHeart diseaseVitamin E (almonds, peanuts, hazelnuts, sunflower seeds, avocado) and Beta Carotene (sweet potato, dark leafy greens, cantelope, capsicum) are often studied as it is hypothesized that these antioxidants can prevent the accumulation of atherosclerotic plaques.Results of larger trials haven’t shown as profound as we had hoped for, however we have rational for this!Women’s Health Study - 39,876 healthy women took 600 IU of natural source vitamin E or a placebo every other day for 10 years. The study did not see a reduction in CVD events, however it did find a 24% reduction in total cardiovascular mortality. Women’s Antioxidant Cardiovascular Study - 8,171 women randomised.looked at beta-carotene, vitamin E, vitamin C.Modest benefit for vitamin E among women with existing cardiovascular disease.Women in the active vitamin C and E experienced fewer strokes Patients taking vitamin E had significantly more heart failure. Vitamin E was linked to a 13% higher risk of heart failure and a 21% increased risk of hospitalization for heart failureLott, E. The Journal of the American Medical Association, March 16, 2005; vol 293: pp 1338-1347. Brown, B.G. The Journal of the American Medical Association, March 16, 2005; vol 293: pp 1387-1390..https://academic.oup.com/ajcn/article/69/6/1322S/4715025a recently published analysis of clinical trials involving nearly 136,000 people who took vitamin E for one reason or another found that the overall risk of dying was greater in those who took higher doses, compared to those who took lower doses.https://www.health.harvard.edu/press_releases/facts_about_vitamineNot a huge benefit when it comes to supplementation - this was also supported in a very highly regarded medical journal called The Lancet. We know that antioxidants in fruits and vegetables, which also contain valuable fibre can have a profound impact on heart health and prevention of heart disease.Cognitive conditions (dementia, alzheimers)Oxidative stress caused by free radical damage can contribute to brain aging, cognitive deterioration and conditions such as alzheimers or dementia. .The literature has some mixed results, however again we know there is more to this complex puzzle.Prevention of Alzheimer's Disease by Vitamin E and Selenium Trial (PREADViSE).This study aimed to determine if vitamin E or selenium supplements used alone or in combination can prevent dementia older men.3,700 men aged 60 or older for 6 yearsUnfortunately the antioxidant supplements did not prevent the onset of Alzehimers disease.Physicians' Health Study II (PHSII), - 5,956 men age greater than 65 years.The average treatment duration was 18 years - very long!Subjects were given 50 mg beta-carotene supplements or a placebo.Long term supplementation showed positive cognitive outcomes.Statement by the Alzheimers Society regarding use of antioxidants:“Though lab-based experiments on different types of antioxidants seem promising, there is only limited support for the claims that antioxidants may protect against Alzheimer's disease from studies involving people.However, increasing fresh fruit and vegetables in the diet has numerous benefits aside from increasing antioxidant intake and is highly recommended, especially as part of a Mediterranean diet”We know there is data to suggest that eating a Med type diet (which is rich in antioxidants) is beneficial in reducing the risk of dementia. Cancer Carotenoids and breast cancer riskDietary patterns and bladder cancer- looks at fruit and veg rather than supplementsDietary Soy Isoflavones (flavanoid family) and colon cancerhttp://oncorenutrition.com/dont-fight-yo-nutrients/We know that eating a diet rich in antioxidant rich fruit and vegetables and protective against a range of different cancers. Whilst there are some gaps in the literature there are some really exciting trials currently underway.Longevity &amp; anti-aging If we can prevent the onset of chronic diseases through increasing our intake of antioxidants, we can lead a healthier life for longer!“Free Radical Theory of Aging” (FRTA), also known as “oxidative damage theory of ageing” is a concept that free radicals and other reactive oxygen species are a byproduct of metabolism and occurs as a result of a number of exogenous factors; and it is the accumulation of damaged cells are the reason we experience age-related diseases and aging. Why antioxidants are of interest in terms of aging and longevity, is because they can block or downregulate these damaging pathways.http://www.actabp.pl/pdf/2_2000/281.pdfThere are a number of different antioxidants that are of interest when we focus on anti-aging. These include - Ascorbic acid (Vit C), alpha-tocopherol (Vit E), Ubiquinol (Coenzyme Q10), Melatonin, Curcumin, resveratrol, etc.. Source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3982418/Ubiquinol (Coenzyme Q10)It is a unique lipid-soluble antioxidant and is essential for mitochondrial electron transport chain (ETC), which is a fancy way of referring to energy production within our cells.Benefits from heart disease risk, kidney disease, inflammation, fertility, aging, metabolic syndrome.In regard to CVD a cochrane review in 2014 found that supplementing with Co-Q10 showed a significant reduction in systolic blood pressure without improvements in other CVD risk factors, such as diastolic blood pressure, total cholesterol, LDL- and high-density lipoprotein (HDL)-cholesterol, and triglycerides.Endothelial functionInflammation - Meta-analysis explored the effect of CoQ10 on C-reactive protein (inflammatory measure), interleukin 6 (IL-6) and tumor necrosis factor alpha (TNF-α) in patients with inflammatory conditions such as multiple sclerosis, obesity, rheumatoid arthritis, diabetes, etc... It found that Co-Q10 doses between  60 to 500 mg/day for a 1-week -4-months significantly reduced production of inflammatory cytokines. Source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5807419/#B39Food sources:Organ meats: Heart, liver and kidneySome muscle meats: Pork, beef and chickenFatty fish: Trout, herring, mackerel and sardineVegetables: Spinach, cauliflower and broccoliFruit: Oranges and strawberriesLegumes: Soybeans, lentils and peanutsNuts and seeds: Sesame seeds and pistachiosOils: Soybean and canola oilResveratrol (RSV) - A polyphenolic compound that stimulates cell defense pathways.Protects these plants against UV rays and some fungal infections.It has been hypothesised that it is RSV that is responsible for  the ‘French paradox’ - low rates of heart disease in France, despite a diet rich in cheese and red wine.There is evidence that resveratrol may be beneficial in the context of diabetes, CVD and cancer.Meta Analysis which looked at the evidence regarding RSV across a number of different species. It found that there are a few species that found life extension in response to RSV.Metabolic functionhttps://academic.oup.com/biomedgerontology/article/67/12/1307/605425https://www.sciencedirect.com/science/article/pii/S155041311100386XBe careful of high doses of resveratrol if history of breast cancerFood sources: Red wine, grapes, peanuts, pistachios, dark choc, cacao, strawberries 

Disease preventionHeart disease<ul><li>Vitamin E (almonds, peanuts, hazelnuts, sunflower seeds, avocado) and Beta Carotene (sweet potato, dark leafy greens, cantelope, capsicum) are often studied as it is hypothesized that these antioxidants can prevent the accumulation of atherosclerotic plaques.</li><li>Results of larger trials haven’t shown as profound as we had hoped for, however we have rational for this!<ul><li><a href="https://jamanetwork.com/journals/jama/fullarticle/201172" rel="nofollow" target="_blank">Women’s Health Study</a> - 39,876 healthy women took 600 IU of natural source vitamin E or a placebo every other day for 10 years. </li><li>The study did not see a reduction in CVD events, however it did find a 24% reduction in total cardiovascular mortality. </li></ul></li><li><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2034519/" rel="nofollow" target="_blank">Women’s Antioxidant Cardiovascular Study</a> - 8,171 women randomised.</li><li>looked at beta-carotene, vitamin E, vitamin C.</li><li>Modest benefit for vitamin E among women with existing cardiovascular disease.</li><li>Women in the active vitamin C and E experienced fewer strokes </li><li>Patients taking vitamin E had significantly more heart failure. Vitamin E was linked to a 13% higher risk of heart failure and a 21% increased risk of hospitalization for heart failure</li><li>Lott, E. The Journal of the American Medical Association, March 16, 2005; vol 293: pp 1338-1347. Brown, B.G. The Journal of the American Medical Association, March 16, 2005; vol 293: pp 1387-1390.</li><li>.<a href="https://academic.oup.com/ajcn/article/69/6/1322S/4715025" rel="nofollow" target="_blank">https://academic.oup.com/ajcn/article/69/6/1322S/4715025</a></li><li>a recently published analysis of clinical trials involving nearly 136,000 people who took vitamin E for one reason or another found that the overall risk of dying was greater in those who took higher doses, compared to those who took lower doses.</li><li><a href="https://www.health.harvard.edu/press_releases/facts_about_vitamine" rel="nofollow" target="_blank">https://www.health.harvard.edu/press_releases/facts_about_vitamine</a></li><li>Not a huge benefit when it comes to supplementation - this was also supported in a very highly regarded medical journal called <a href="https://www.thelancet.com/journals/lancet/article/PIIS0140673603136379/fulltext" rel="nofollow" target="_blank">The Lancet</a>. We know that antioxidants in fruits and vegetables, which also contain valuable fibre can have a profound impact on heart health and prevention of heart disease.</li></ul>Cognitive conditions (dementia, alzheimers)<ul><li>Oxidative stress caused by free radical damage can contribute to brain aging, cognitive deterioration and conditions such as alzheimers or dementia. .</li><li>The literature has some mixed results, however again we know there is more to this complex puzzle.</li><li><a href="https://jamanetwork.com/journals/jamaneurology/fullarticle/2612477" rel="nofollow" target="_blank">Prevention of Alzheimer's Disease by Vitamin E and Selenium Trial (PREADViSE).</a></li><li>This study aimed to determine if vitamin E or selenium supplements used alone or in combination can prevent dementia older men.</li><li>3,700 men aged 60 or older for 6 years</li><li>Unfortunately the antioxidant supplements did not prevent the onset of Alzehimers disease.</li><li><a href="https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/413413" rel="nofollow" target="_blank">Physicians' Health Study II (PHSII)</a>, - 5,956 men age greater than 65 years.</li><li>The average treatment duration was 18 years - very long!</li><li>Subjects were given 50 mg beta-carotene supplements or a placebo.</li><li>Long term supplementation showed positive cognitive outcomes.</li></ul>Statement by the<a href="https://www.alzheimers.org.uk/about-dementia/risk-factors-and-prevention/antioxidants" rel="nofollow" target="_blank"> Alzheimers Society</a> regarding use of antioxidants:“Though lab-based experiments on different types of antioxidants seem promising, there is only limited support for the claims that antioxidants may protect against Alzheimer's disease from studies involving people.However, increasing fresh fruit and vegetables in the diet has numerous benefits aside from increasing antioxidant intake and is highly recommended, especially as part of a Mediterranean diet”We know there is data to suggest that eating a Med type diet (which is rich in antioxidants) is beneficial in reducing the risk of dementia. Cancer <ul><li><a href="https://academic.oup.com/ajcn/article/96/2/356/4576901" rel="nofollow" target="_blank">Carotenoids and breast cancer risk</a></li><li><a href="https://link.springer.com/article/10.1007%2Fs10552-014-0469-0" rel="nofollow" target="_blank">Dietary patterns and bladder cancer</a>- looks at fruit and veg rather than supplements</li><li><a href="https://academic.oup.com/jn/article/134/1/179/4688280" rel="nofollow" target="_blank">Dietary Soy Isoflavones (flavanoid family) and colon cancer</a></li><li><a href="http://oncorenutrition.com/dont-fight-yo-nutrients/" rel="nofollow" target="_blank">http://oncorenutrition.com/dont-fight-yo-nutrients/</a></li></ul>We know that eating a diet rich in antioxidant rich fruit and vegetables and protective against a range of different cancers. Whilst there are some gaps in the literature there are some really exciting trials currently underway.Longevity &amp; anti-aging If we can prevent the onset of chronic diseases through increasing our intake of antioxidants, we can lead a healthier life for longer!<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3982418/" rel="nofollow" target="_blank">“Free Radical Theory of Aging” (FRTA)</a>, also known as “oxidative damage theory of ageing” is a concept that free radicals and other reactive oxygen species are a byproduct of metabolism and occurs as a result of a number of exogenous factors; and it is the accumulation of damaged cells are the reason we experience age-related diseases and aging. Why antioxidants are of interest in terms of aging and longevity, is because they can block or downregulate these damaging pathways.<a href="http://www.actabp.pl/pdf/2_2000/281.pdf" rel="nofollow" target="_blank">http://www.actabp.pl/pdf/2_2000/281.pdf</a>There are a number of different antioxidants that are of interest when we focus on anti-aging. These include - Ascorbic acid (Vit C), alpha-tocopherol (Vit E), Ubiquinol (Coenzyme Q10), Melatonin, Curcumin, resveratrol, etc.. Source: <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3982418/" rel="nofollow" target="_blank">https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3982418/</a><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5807419/" rel="nofollow" target="_blank">Ubiquinol (Coenzyme Q10)</a><ul><li>It is a unique lipid-soluble antioxidant and is essential for mitochondrial electron transport chain (ETC), which is a fancy way of referring to energy production within our cells.</li><li>Benefits from heart disease risk, kidney disease, inflammation, fertility, aging, metabolic syndrome.</li><li>In regard to CVD a <a href="https://www.cochranelibrary.com/cdsr/doi/10.1002/14651858.CD010405.pub2/epdf/full" rel="nofollow" target="_blank">cochrane review</a> in 2014 found that supplementing with Co-Q10 showed a significant reduction in systolic blood pressure without improvements in other CVD risk factors, such as diastolic blood pressure, total cholesterol, LDL- and high-density lipoprotein (HDL)-cholesterol, and triglycerides.</li><li><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2671099/" rel="nofollow" target="_blank">Endothelial function</a></li><li><a href="https://www.sciencedirect.com/science/article/abs/pii/S1043661816312804?via%3Dihub" rel="nofollow" target="_blank">Inflammation</a> - Meta-analysis explored the effect of CoQ10 on C-reactive protein (inflammatory measure), interleukin 6 (IL-6) and tumor necrosis factor alpha (TNF-α) in patients with inflammatory conditions such as multiple sclerosis, obesity, rheumatoid arthritis, diabetes, etc... It found that Co-Q10 doses between  60 to 500 mg/day for a 1-week -4-months significantly reduced production of inflammatory cytokines. </li></ul>Source: <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5807419/#B39" rel="nofollow" target="_blank">https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5807419/#B39</a>Food sources:<ul><li>Organ meats: Heart, liver and kidney</li><li>Some muscle meats: Pork, beef and chicken</li><li>Fatty fish: Trout, herring, mackerel and sardine</li><li>Vegetables: Spinach, cauliflower and broccoli</li><li>Fruit: Oranges and strawberries</li><li>Legumes: Soybeans, lentils and peanuts</li><li>Nuts and seeds: Sesame seeds and pistachios</li><li>Oils: Soybean and canola oil</li></ul>Resveratrol (RSV) - A polyphenolic compound that stimulates cell defense pathways.<ul><li>Protects these plants against UV rays and some fungal infections.</li><li>It has been hypothesised that it is RSV that is responsible for  the ‘French paradox’ - low rates of heart disease in France, despite a diet rich in cheese and red wine.</li><li>There is evidence that resveratrol may be beneficial in the context of diabetes, CVD and cancer.</li><li><a href="https://royalsocietypublishing.org/doi/full/10.1098/rsbl.2012.0316?url_ver=Z39.88-2003&amp;rfr_id=ori%3Arid%3Acrossref.org&amp;rfr_dat=cr_pub%3Dpubmed&amp;" rel="nofollow" target="_blank">Meta Analysis</a> which looked at the evidence regarding RSV across a number of different species. It found that there are a few species that found life extension in response to RSV.</li><li>Metabolic function<ul><li><a href="https://academic.oup.com/biomedgerontology/article/67/12/1307/605425" rel="nofollow" target="_blank">https://academic.oup.com/biomedgerontology/article/67/12/1307/605425</a></li><li><a href="https://www.sciencedirect.com/science/article/pii/S155041311100386X" rel="nofollow" target="_blank">https://www.sciencedirect.com/science/article/pii/S155041311100386X</a></li></ul></li><li>Be careful of high doses of resveratrol if history of breast cancer</li><li>Food sources: Red wine, grapes, peanuts, pistachios, dark choc, cacao, strawberries </li></ul>

Episode 23: Antioxidants: keeping you feeling (and looking) young forever!

Top Tips for navigating Festive Feasts1. Don’t overthink it. So you ate too much cheese. Acknowledge it then move on. 😊2. Move when you can. A brisk walk with the fam is a wonderful way to pull yourself out of a pudding nap. 🚶🏽‍3. Food envy? Have a little bit of everything. But just a little bit. Recruit a friend and remember sharing is caring 👫4. Eat mindfully. Listen to your body. Stop when you’re satisfied. 🧠5. Savour every mouthful. The festive season is delicious. Enjoy it with your loved ones! 🕯🎄💝6. Refer to point 1. 🧀😉FREE Mindful Eating GuideFREE Mindful Eating Meditation Overeating is completely normal. It is our thoughts, feelings, and reactions to overeating that can be damaging beyond the overeating momentOvercompensating by restricting is not the solution...Our bodies need a regular supply of food to stay alive and perform all of the various chemical reactions and daily bodily functions (like keeping our heart beating, allowing our diaphragm to expand and relax with each breath, our kidneys as they remove our waste, our growing nails, cell turnover in our gut...etc).Restriction → deprivation → protection through overcompensatingWhen our bodies feel the threat of scarcity (i.e. starvation from a evolutionary perspective)- even if that is in the form of intentional restriction- our bodies will look to protect us through eating more to compensate. This is a natural biological reaction..Our suggestion is to in fact NOT skip breakfast! Many people skip breakfast in anticipation of the big festive meal, but in many cases that just makes it more likely that you'll be ravenous at lunch or dinner time meaning you're less likely to actually enjoy the food (i.e. scoff it!)and more likely to eat to the point of discomfort.Give yourself permission to eat how you would want a loved one to eat. Should they skip the xmas pudding? Should they feel bad about enjoying the xmas ham? And therefore should you?Revisit your values and goals. Give yourself the time and space to allow your actions to align your behaviours with these valuesFeel and respect your fullness - but I would add a big caveat to this one: it’s okay if you eat past the point of fullness.There’s a lot of delicious food and a lot of food that we don’t get a chance to eat very often and we want to enjoy it all with the people who put the thought and care into making it. Notice and check in with how your body is feeling but know that it’s okay if you eat past the point of comfortable fullness. Notice it. Be curious but do not be judgemental! You’re allowed to eat for more reasons than just pure hunger.Honour your fullness. Give yourself permission to not eat also! Social pressure, “eating for others”Some tips:“Thank you, this looks great but I’m actually feeling satisfied already.”Postpone, save for later

Top Tips for navigating Festive Feasts1. Don’t overthink it. So you ate too much cheese. Acknowledge it then move on. 😊2. Move when you can. A brisk walk with the fam is a wonderful way to pull yourself out of a pudding nap. 🚶🏽‍3. Food envy? Have a little bit of everything. But just a little bit. Recruit a friend and remember sharing is caring 👫4. Eat mindfully. Listen to your body. Stop when you’re satisfied. 🧠5. Savour every mouthful. The festive season is delicious. Enjoy it with your loved ones! 🕯🎄💝6. Refer to point 1. 🧀😉<a href="https://store.oncorenutrition.com/products/oncore-nutrition-mindful-eating?_pos=1&amp;_sid=c76b842a0&amp;_ss=r" rel="nofollow" target="_blank">FREE Mindful Eating Guide</a><a href="https://soundcloud.com/oncore_nutrition/mindful-eating-meditation" rel="nofollow" target="_blank">FREE Mindful Eating Meditation </a>Overeating is completely normal. It is our thoughts, feelings, and reactions to overeating that can be damaging beyond the overeating momentOvercompensating by restricting is not the solution...Our bodies need a regular supply of food to stay alive and perform all of the various chemical reactions and daily bodily functions (like keeping our heart beating, allowing our diaphragm to expand and relax with each breath, our kidneys as they remove our waste, our growing nails, cell turnover in our gut...etc).Restriction → deprivation → protection through overcompensatingWhen our bodies feel the threat of scarcity (i.e. starvation from a evolutionary perspective)- even if that is in the form of intentional restriction- our bodies will look to protect us through eating more to compensate. This is a natural biological reaction..Our suggestion is to in fact NOT skip breakfast! Many people skip breakfast in anticipation of the big festive meal, but in many cases that just makes it more likely that you'll be ravenous at lunch or dinner time meaning you're less likely to actually enjoy the food (i.e. scoff it!)and more likely to eat to the point of discomfort.Give yourself permission to eat how you would want a loved one to eat. Should they skip the xmas pudding? Should they feel bad about enjoying the xmas ham? And therefore should you?Revisit your values and goals. Give yourself the time and space to allow your actions to align your behaviours with these valuesFeel and respect your fullness - but I would add a big caveat to this one: it’s okay if you eat past the point of fullness.There’s a lot of delicious food and a lot of food that we don’t get a chance to eat very often and we want to enjoy it all with the people who put the thought and care into making it. Notice and check in with how your body is feeling but know that it’s okay if you eat past the point of comfortable fullness. Notice it. Be curious but do not be judgemental! You’re allowed to eat for more reasons than just pure hunger.Honour your fullness. Give yourself permission to not eat also! Social pressure, “eating for others”Some tips:<ul><li>“Thank you, this looks great but I’m actually feeling satisfied already.”</li><li>Postpone, save for later</li></ul>

Episode 14 - OnCore's Top Tips for Navigating Festive Feasts

SHOW NOTESDiet soft drinksDiet soft drinks often replace sugar with artificial sweetener, often aspartame. Aspartame is around 200 times sweeter than sugar, so a very small amount is all that is needed to sweeten a product.Aspartame safetyStudies performed in 1980 by Joint Expert Committee of Food and Agricultural Organization + World Health Organization (JECFS) established the Acceptable Daily Intake (ADI) of Aspartame as 40mg per kg of body weight, meaning that the average person can safely consume around 3400mg of aspartame daily without any adverse side effects. Can of Diet Cola is around 180mg = 18 cans per day. Health impact of artificial sweetenersSome observational studies have found high intake of artificial sweeteners and diet soft drink is associated with an increased risk of obesity and metabolic syndromeDiet soft drink may increase appetite by stimulating hunger hormones (Grehlin), altering sweet taste receptors and triggering dopamine responses in the brainPredispose us to want sweet, calorie dense foods and fluids Observational (diet soft drink leads to weight gain) vs experimental studies (swap to diet soft drink leads to weight loss, but beware of funding source and bias)Link to weight gain possibly from above, possibly from pre-existing poor dietary habits. One study of over 300 overweight  participants - drink 710ml diet soft drink or water per day for a year. At the end of the study, the diet soda group had experienced an average weight loss of 6.21 kg compared to 2.5 kg     https://www.ncbi.nlm.nih.gov/pubmed/26708700Bias in the scientific literature - some studies (including this one) funded by the artificial sweetener industry have been found to have more favorable outcomes than non-industry studies, so we need to be careful when interpreting results.Observational studies have found a link between high intake diet soft drink and the development of kidney disease ? related to acid load on the kidneys from high phosphorus content.Gut microbiome: Artificial sweeteners alter the gut flora, leading to reduced blood sugar control. This may be one way diet soft drink increases the risk ofT2DM, but more research needed. https://www.ncbi.nlm.nih.gov/pubmed/27090230https://www.ncbi.nlm.nih.gov/pubmed/25831243Be careful if you have low bone density - particularly with phosphorus containing drinks, so cola, and those with caffeine. PO4 interferes with Ca absorption. At the end of the day, diet soft drinks offer no nutritional benefit. The ingredients list is empty and doesn’t offer anything positive to our health. If you’re a regular drinker, set yourself a challenge. 21 days to change a habit. Set a target, recruit some friends, get a calendar going to mark off days and set yourself a challenge. Try our sparkling iced teas. Challenge to break the habit so you can enjoy sugar-free soft drink on occasion, but it’s not a must have each day. https://www.nature.com/articles/s41430-019-0407-zCarbonated water and teethhttps://www.ada.org/enMilk Cows milk full vs skim = change in ratios, no sugar added. Permeates ensure consistency in nutritional composition of milk.  Soy - similar nutritional profile - has to be by food standards law, plant-based, sometimes sweetenedAlmond - low protein, low kJ, low fat, low CHO, low Calcium. Some are sweetened, some calcium fortified.   Rice milk - low is kJ, protein, high in natural sugars. Hypoallergenic. Coconut milk - low in carbs and kilojoules, but is significantly higher in saturated fat than other non-dairy alternatives, lacks protein and calcium (unless fortified).Oat milk - same kJ as cows milk, half protein, low fat, higher CHO, equiv Ca,  beta-glucans (soluble fibre reduce chol reabsorption)Comparison table: https://www.healthychildren.org/English/healthy-living/nutrition/Pages/Milk-Allergy-Foods-and-Ingredients-to-Avoid.aspxHeart Foundation guidelines https://www.heartfoundation.org.au/news/new-advice-from-the-heart-foundation-on-meat-dairy-and-eggs

SHOW NOTESDiet soft drinksDiet soft drinks often replace sugar with artificial sweetener, often aspartame. Aspartame is around 200 times sweeter than sugar, so a very small amount is all that is needed to sweeten a product.Aspartame safetyStudies performed in 1980 by Joint Expert Committee of Food and Agricultural Organization + World Health Organization (JECFS) established the Acceptable Daily Intake (ADI) of Aspartame as 40mg per kg of body weight, meaning that the average person can safely consume around 3400mg of aspartame daily without any adverse side effects. Can of Diet Cola is around 180mg = 18 cans per day. Health impact of artificial sweeteners<ul><li>Some observational studies have found high intake of artificial sweeteners and diet soft drink is associated with an increased risk of obesity and metabolic syndrome</li><li>Diet soft drink may increase appetite by stimulating hunger hormones (Grehlin), altering sweet taste receptors and triggering dopamine responses in the brain</li><li>Predispose us to want sweet, calorie dense foods and fluids </li><li>Observational (diet soft drink leads to weight gain) vs experimental studies (swap to diet soft drink leads to weight loss, but beware of funding source and bias)</li><li>Link to weight gain possibly from above, possibly from pre-existing poor dietary habits. One study of over 300 overweight  participants - drink 710ml diet soft drink or water per day for a year. At the end of the study, the diet soda group had experienced an average weight loss of 6.21 kg compared to 2.5 kg     <a href="https://www.ncbi.nlm.nih.gov/pubmed/26708700" rel="nofollow" target="_blank">https://www.ncbi.nlm.nih.gov/pubmed/26708700</a></li><li>Bias in the scientific literature - some studies (including this one) funded by the artificial sweetener industry have been found to have more favorable outcomes than non-industry studies, so we need to be careful when interpreting results.</li><li>Observational studies have found a link between high intake diet soft drink and the development of kidney disease ? related to acid load on the kidneys from high phosphorus content.</li><li>Gut microbiome: Artificial sweeteners alter the gut flora, leading to reduced blood sugar control. This may be one way diet soft drink increases the risk ofT2DM, but more research needed. <a href="https://www.ncbi.nlm.nih.gov/pubmed/27090230" rel="nofollow" target="_blank">https://www.ncbi.nlm.nih.gov/pubmed/27090230</a><a href="https://www.ncbi.nlm.nih.gov/pubmed/25831243" rel="nofollow" target="_blank">https://www.ncbi.nlm.nih.gov/pubmed/25831243</a></li><li>Be careful if you have low bone density - particularly with phosphorus containing drinks, so cola, and those with caffeine. PO4 interferes with Ca absorption. </li></ul>At the end of the day, diet soft drinks offer no nutritional benefit. The ingredients list is empty and doesn’t offer anything positive to our health. If you’re a regular drinker, set yourself a challenge. 21 days to change a habit. Set a target, recruit some friends, get a calendar going to mark off days and set yourself a challenge. Try our sparkling iced teas. Challenge to break the habit so you can enjoy sugar-free soft drink on occasion, but it’s not a must have each day. <a href="https://www.nature.com/articles/s41430-019-0407-z" rel="nofollow" target="_blank">https://www.nature.com/articles/s41430-019-0407-z</a>Carbonated water and teeth<a href="https://www.ada.org/en" rel="nofollow" target="_blank">https://www.ada.org/en</a>Milk Cows milk full vs skim = change in ratios, no sugar added. Permeates ensure consistency in nutritional composition of milk.  Soy - similar nutritional profile - has to be by food standards law, plant-based, sometimes sweetenedAlmond - low protein, low kJ, low fat, low CHO, low Calcium. Some are sweetened, some calcium fortified.   Rice milk - low is kJ, protein, high in natural sugars. Hypoallergenic. Coconut milk - low in carbs and kilojoules, but is significantly higher in saturated fat than other non-dairy alternatives, lacks protein and calcium (unless fortified).Oat milk - same kJ as cows milk, half protein, low fat, higher CHO, equiv Ca,  beta-glucans (soluble fibre reduce chol reabsorption)Comparison table: <a href="https://www.healthychildren.org/English/healthy-living/nutrition/Pages/Milk-Allergy-Foods-and-Ingredients-to-Avoid.aspx" rel="nofollow" target="_blank">https://www.healthychildren.org/English/healthy-living/nutrition/Pages/Milk-Allergy-Foods-and-Ingredients-to-Avoid.aspx</a>Heart Foundation guidelines <a href="https://www.heartfoundation.org.au/news/new-advice-from-the-heart-foundation-on-meat-dairy-and-eggs" rel="nofollow" target="_blank">https://www.heartfoundation.org.au/news/new-advice-from-the-heart-foundation-on-meat-dairy-and-eggs</a>

Episode 11 - diet soft drinks, artificial sweetener, carbonation and which milk to choose

SHOW NOTES WEIGHT  LOSSIn order to lose weight we do need to be at a caloric deficitThis is calories in vs calories out, but the in and out are far more complicated than you thinkEnergy in: fat, alcohol, carbs, protein. Fibre not absorbed Energy out: BMR, non-exercise energy, activity factor, thermic effect of food (protein 30%, carbs 8-10%, fat 2-3%, fibre 30%) For fat loss, we need to access fat stores = lipolysis (very complex), gluconeogenesis or ketogenesisFor weight loss we need a negative energy balanceReduce energy in - (water, fibre)Increase BMR - enhance lean body mass, heat, cold, glycaemic index, green tea, oolong tea, capsaicin, sleep (insulin, ghrelin, leptin balance), coffee, MCT vs LCTIncrease thermic effect of food - increase protein, reduce fat = increased energy outputIncrease non-active energy expenditure and activity factor - increase energy output. HIIT has the added benefit of burning energy and enhancing LBM.Golden rulesAim for &lt;1% body weight loss per week (0.5-1kg).  Any quicker than this and the body adjusts - alterations to our metabolism and hunger make more than this detrimental - i.e. metabolic slowing and increased appetite that accompanies rapid weight loss, sustained weight loss requires a persistent calorie deficit that isn’t sabotaged by our slowed metabolic rate and increased hunger. Hunger is a biological drive - to tell someone with increased hunger to not eat is like asking someone to not breathe. Nothing to do with will power. Managing hunger is vital - alterations to types of carbs and fats, amount and timing of protein and fibre and fluid intake is really important. Increase your BMR - lean body mass, sleep. Tea, chilli and some other compounds can help but the impact is minute. Increase activity factors - both incidental and planned ADRENAL FATIGUEAdrenal fatigue… does it exist?Adrenal glandsMayo clinic: ‘Perched atop each of your kidneys, your adrenal glands produce hormones that help regulate your metabolism, immune system, blood pressure and other essential functions.’They produce a variety of hormones including adrenaline and the steroids aldosterone and cortisolhttps://www.mayoclinic.org/adrenal-glands/img-20008674The TheoryTo keep it simple, the concept around adrenal fatigue is that under ongoing stress our body places pressure on our adrenal glands and over produces our stress hormone known as cortisol which essentially causes our adrenal glands to burn out and not work properly.As our adrenal glands don’t work properly, this means they are unable to produce the necessary hormones to help our bodies function properly and therefore result in symptoms such as fatigue, trouble sleeping, weakness, brittle nails, weight gain/loss and alopecia. Sadly this is a diagnosis given to patients from many alternative practitioners which gives them hope and a diagnosis for their problems/health issues.. Many supplements on the market targeted at ‘adrenal support’ with an expensive price tagThe evidence: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4997656/Large systematic review published in 2016.From 3,470 articles found, only 58 studies met criteria for proposed adrenal fatigue.33 were carried in healthy individuals, and 25 in symptomatic patients. The researchers found it difficult to draw conclusions, this is because there were many different methods used amongst the studies (when it comes to research consistent methodology &amp; the use of validated tools are important) and this made it difficult to draw conclusions, the measures of fatigue were poorly documented and standardised tools were not used, the way cortisol was assessed was not endorsed by endocrinologists and I could keep going.As a result of these findings (or lack of findings) this systematic review concluded that adrenal fatigue is not a true medical diagnosis.So if you are someone who has had this diagnosis, don’t feel lost, rather focus on managing your stress levels rather than putting a label on the way you feel.Eg. Try to get into bed earlier and get more sleep, try meditation or yoga, make an effort to eat a more balanced diet.Be careful when it comes to supplements, many of the drugs are not regulated or tested for safety.If you’re unsure, contact your healthcare provider, GP, Endo, dietitian, etc.. FRESH VS FROZEN VEGETABLEShttps://www.sciencedirect.com/science/article/abs/pii/S0889157517300418The study mimics typical consumer purchasing and storage patterns of produce.The study compares key nutrients in fresh, fresh-stored, and frozen produce.Fresh produce loses vitamins over time during refrigerated storage.Consumers’ assumption that fresh produce has much more nutritional value than frozen is incorrect.In some situations, frozen produce is more nutritious than its 5-day fresh-stored counterpart.Reduced food wasteBenefits of frozenNutritional profile - same if not betterConvenienceReduced food wasteLower costCost - e.g. broccoli -  true cost by weight of fresh vs frozen = $7.38/kg fresh ($4.70 if use every single bit!) vs $5 frozenDownsides of frozen:VarietyCarbon footprint - look for local produce. Reduced waste may counterbalance this. Packaging Starchy vegLess inspiring Tips Frozen winter veg, kale, spinach, stir fry mixesBig packs vs little steam fresh - need about 4 of these for one serve!Good way to eat more which is really the moral of the story - A recent meta-analysis into fruit and vegetable intake and the risk of cardiovascular disease, cancer and total mortality, by scientists, published in the International Journal of Epidemiology suggests that while disease risk can be reduced by consuming 5 portions of fruit and vegetables a day – the ‘5-a-day’ campaign – the largest benefit can be gained by eating around 800g, approx. 10 portions, per day. https://academic.oup.com/ije/article/46/3/1029/3039477

SHOW NOTES WEIGHT  LOSS<ul><li>In order to lose weight we do need to be at a caloric deficit</li><li>This is calories in vs calories out, but the in and out are far more complicated than you think</li><li>Energy in: fat, alcohol, carbs, protein. Fibre not absorbed </li><li>Energy out: BMR, non-exercise energy, activity factor, thermic effect of food (protein 30%, carbs 8-10%, fat 2-3%, fibre 30%) </li><li>For fat loss, we need to access fat stores = lipolysis (very complex), gluconeogenesis or ketogenesis</li><li>For weight loss we need a negative energy balance</li></ul><ol><li>Reduce energy in - (water, fibre)</li><li>Increase BMR - enhance lean body mass, heat, cold, glycaemic index, green tea, oolong tea, capsaicin, sleep (insulin, ghrelin, leptin balance), coffee, MCT vs LCT</li><li>Increase thermic effect of food - increase protein, reduce fat = increased energy output</li><li>Increase non-active energy expenditure and activity factor - increase energy output. HIIT has the added benefit of burning energy and enhancing LBM.</li></ol>Golden rules<ol><li>Aim for &lt;1% body weight loss per week (0.5-1kg).  Any quicker than this and the body adjusts - alterations to our metabolism and hunger make more than this detrimental - i.e. metabolic slowing and increased appetite that accompanies rapid weight loss, sustained weight loss requires a persistent calorie deficit that isn’t sabotaged by our slowed metabolic rate and increased hunger. Hunger is a biological drive - to tell someone with increased hunger to not eat is like asking someone to not breathe. Nothing to do with will power. Managing hunger is vital - alterations to types of carbs and fats, amount and timing of protein and fibre and fluid intake is really important. </li><li>Increase your BMR - lean body mass, sleep. Tea, chilli and some other compounds can help but the impact is minute. </li><li>Increase activity factors - both incidental and planned</li></ol> ADRENAL FATIGUEAdrenal fatigue… does it exist?Adrenal glands<ul><li>Mayo clinic: ‘Perched atop each of your kidneys, your adrenal glands produce hormones that help regulate your metabolism, immune system, blood pressure and other essential functions.’They produce a variety of hormones including adrenaline and the steroids aldosterone and cortisol<ul><li><a href="https://www.mayoclinic.org/adrenal-glands/img-20008674" rel="nofollow" target="_blank">https://www.mayoclinic.org/adrenal-glands/img-20008674</a></li></ul></li></ul>The Theory<ul><li>To keep it simple, the concept around adrenal fatigue is that under ongoing stress our body places pressure on our adrenal glands and over produces our stress hormone known as cortisol which essentially causes our adrenal glands to burn out and not work properly.</li><li>As our adrenal glands don’t work properly, this means they are unable to produce the necessary hormones to help our bodies function properly and therefore result in symptoms such as fatigue, trouble sleeping, weakness, brittle nails, weight gain/loss and alopecia. </li><li>Sadly this is a diagnosis given to patients from many alternative practitioners which gives them hope and a diagnosis for their problems/health issues.. </li><li>Many supplements on the market targeted at ‘adrenal support’ with an expensive price tag</li></ul>The evidence: <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4997656/" rel="nofollow" target="_blank">https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4997656/</a><ul><li>Large systematic review published in 2016.</li><li>From 3,470 articles found, only 58 studies met criteria for proposed adrenal fatigue.<ul><li>33 were carried in healthy individuals, and 25 in symptomatic patients. </li><li>The researchers found it difficult to draw conclusions, this is because there were many different methods used amongst the studies (when it comes to research consistent methodology &amp; the use of validated tools are important) and this made it difficult to draw conclusions, the measures of fatigue were poorly documented and standardised tools were not used, the way cortisol was assessed was not endorsed by endocrinologists and I could keep going.</li><li>As a result of these findings (or lack of findings) this systematic review concluded that adrenal fatigue is not a true medical diagnosis.</li></ul></li><li>So if you are someone who has had this diagnosis, don’t feel lost, rather focus on managing your stress levels rather than putting a label on the way you feel.</li><li>Eg. Try to get into bed earlier and get more sleep, try meditation or yoga, make an effort to eat a more balanced diet.</li><li>Be careful when it comes to supplements, many of the drugs are not regulated or tested for safety.</li><li>If you’re unsure, contact your healthcare provider, GP, Endo, dietitian, etc..</li></ul> FRESH VS FROZEN VEGETABLES<a href="https://www.sciencedirect.com/science/article/abs/pii/S0889157517300418" rel="nofollow" target="_blank">https://www.sciencedirect.com/science/article/abs/pii/S0889157517300418</a><ul><li>The study mimics typical consumer purchasing and storage patterns of produce.</li><li>The study compares key nutrients in fresh, fresh-stored, and frozen produce.</li><li>Fresh produce loses vitamins over time during refrigerated storage.</li><li>Consumers’ assumption that fresh produce has much more nutritional value than frozen is incorrect.</li><li>In some situations, frozen produce is more nutritious than its 5-day fresh-stored counterpart.</li><li>Reduced food waste</li></ul>Benefits of frozen<ul><li>Nutritional profile - same if not better</li><li>Convenience</li><li>Reduced food waste</li><li>Lower cost<ul><li>Cost - e.g. broccoli -  true cost by weight of fresh vs frozen = $7.38/kg fresh ($4.70 if use every single bit!) vs $5 frozen</li></ul></li></ul>Downsides of frozen:<ul><li>Variety</li><li>Carbon footprint - look for local produce. Reduced waste may counterbalance this. </li><li>Packaging </li><li>Starchy veg</li><li>Less inspiring </li></ul>Tips <ul><li>Frozen winter veg, kale, spinach, stir fry mixes</li><li>Big packs vs little steam fresh - need about 4 of these for one serve!</li><li>Good way to eat more which is really the moral of the story - A recent meta-analysis into fruit and vegetable intake and the risk of cardiovascular disease, cancer and total mortality, by scientists, published in the International Journal of Epidemiology suggests that while disease risk can be reduced by consuming 5 portions of fruit and vegetables a day – the ‘5-a-day’ campaign – the largest benefit can be gained by eating around 800g, approx. 10 portions, per day. <a href="https://academic.oup.com/ije/article/46/3/1029/3039477" rel="nofollow" target="_blank">https://academic.oup.com/ije/article/46/3/1029/3039477</a></li></ul>

Episode 18 - Weight loss: the formula for success and the surprising things that might be holding you back

SHOW NOTESAustralian Bushfire Donations:WiresRed CrossCFAFood Bank OnCore Intermittent Fasting Guides - https://store.oncorenutrition.com/collections/all Physiological benefitshttp://oncorenutrition.com/to-fast-or-not-to-fast/Coffee https://www.ncbi.nlm.nih.gov/pubmed/28177691 Practicalities / sustainability / contraindicationshttp://oncorenutrition.com/the-fast-and-the-furious/Guides: http://oncorenutrition.com/intermittent-fasting/https://store.oncorenutrition.com/collections/allIF and calorie deficit similar weight loss outcomesSome find IF mentally challenging than consistent cal deficit, others find the oppositeScience currently unclear if IF vs CR is responsible for the body composition changes and good health.Why the evidence is unclear is that many studies have been conducted in animal based models which we know has limitationsHuman studies have been relatively poor (e.g. short duration) and mainly focused around weight loss (in the short term) rather than aging and disease risk.https://www.ncbi.nlm.nih.gov/pubmed/28459931100 obese participants - 6 women and 14 men, aged between 18–64 (the mean age was 44). Note they did not have metabolic conditions (e.g. T2DM).Looked at different dieting patternsAlternate-day fasting - consumed 25% of their daily energy requirements on fast days and 125% of their daily requirements on alternate days.Calorie restriction diet plan where the subjects consumed slightly less than their energy need (~75%) each day.Another group with no dietary intervention.Results: With regard to the two dieting groups, they both lost a similar amount of weight and showed no significant difference regarding, blood pressure, heart rate, triglycerides, fasting glucose, fasting insulin, insulin resistance &amp; inflammatory markers at month 6 or 12.Of note there was a higher drop out rate within the alternate fasting day group, which may indicate adherence and consistency may be a challenge with this method,Our recommendation: No real difference between the fasting vs calorie restriction group. There is no magic pill when it comes to weight loss. Do what works best for you and work with a professional who understands your needs.https://onlinelibrary.wiley.com/doi/full/10.1111/j.1467-789X.2011.00873.xIntermittent CR and daily CR diets appear to be equally as effective in decreasing body weight, fat mass, and potentially, visceral fat mass. However, intermittent calorie restriction protocols may be superior in that they help conserve lean mass at the expense of fat mass. More research + longer term studies are required. Circadian rhythmsAccording to your circadian rhythm, nighttime is for resting, not eating.On average - we eat every 3hrs and 6 minutes and for a duration of approx 15hrs per dayMice that eat in opposition to their circadian rhythm gain significantly more weight than mice that only eat during waking hours, even if they eat the same amount of food. Not all studies in humans support this notion.At night, you may be more likely to choose unhealthy, calorie-dense foods.AccessConvenienceHigh risk time for high fat, calorie dense foodsEmotional / non-hungry eatingAppetite changes when tired - https://www.ncbi.nlm.nih.gov/pubmed/20357041 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3763921/Restriction/insufficient intake during the day → compensationThe first RCT in humans was published half way through 2019 to determine how meal timing affects 24-hour energy metabolism when food intake and meal frequency are matchedSmall n= 11 men + women aged 25-45two groups of people who ate the same three meals per day for 4 days but with different timings: the early time-restricted feeding (eTRF) schedule and the control schedule.8am - 2pm (18hr fast) vs 8am - 8pm (12hr fast)On the fourth day, 24‐hour energy expenditure and substrate oxidation were measured by whole‐room indirect calorimetry, in conjunction with appetite and metabolic hormonesNo effect on 24hr energy expenditureMay enhance fatty acid oxidation - i.e. using fat for fuel rather than carbohydratesTRF Decreased ghrelin levels, enhanced fullness, decreased desire to eatMeal‐timing interventions facilitate weight loss primarily by decreasing appetite rather than by increasing energy expenditure. eTRF may also increase fat loss by increasing fat oxidation.https://onlinelibrary.wiley.com/doi/full/10.1002/oby.22518Another study 6am-7pmNothing unless than the hrs to adhere to - no type, amt of food, no record keepingAte fewer calories and lost weightAnother studySame kJ at BF vs dinner - when given at BF = less weight gainhttps://www.ncbi.nlm.nih.gov/pubmed/23512957Another study3 meals vs 1 meal - same caloriesNormal-weight subjects are able to comply with a 1 meal/d diet. When meal frequency is decreased without a reduction in overall calorie intake, modest changes occur in body composition, some cardiovascular disease risk factors, and hematologic variables. Diurnal variations may affect outcomes.Both late eatingImprovement in weight loss, but blood pressure and chol levels suffered!https://www.ncbi.nlm.nih.gov/pubmed/17413096Early TFReTRF (6-hr feeding period, with dinner before 3 p.m.) or a control schedule (12-hr feeding period) for 5 weeks and later crossed over to the other schedule.eTRF improved insulin sensitivity, β cell responsiveness, blood pressure, oxidative stress, and appetite.We demonstrate for the first time in humans that eTRF improves some aspects of cardiometabolic health and that IF's effects are not solely due to weight loss.https://www.ncbi.nlm.nih.gov/pubmed/29754952Even 10-11hrs TRF beneficial - weight loss, improved energy levels, improved sleephttps://www.ncbi.nlm.nih.gov/pubmed/31808043https://www.ncbi.nlm.nih.gov/pubmed/26693661IF and breast cancer riskhttps://www.ncbi.nlm.nih.gov/pubmed/26305095These findings suggest that eating more frequently, reducing evening energy intake, and fasting for longer nightly intervals may lower systemic inflammation and subsequently reduce breast cancer risk. Randomized trials are needed to validate these associations.Breast cancer prognosis- 2413 women (mean [SD] age, 52.4 [8.9] years)- mean (SD) fasting duration of 12.5 (1.7) hours per night.- fasting less than 13 hours per night was associated with an increase in the risk of breast cancer recurrence compared with fasting 13 or more hours per night but wasn’t associated with mortality ratesNO RCTs YET!https://www.ncbi.nlm.nih.gov/pubmed/27032109 DiabetesVery small study n = 3 men who had had type 2 diabetes for 10-25 years.Medical supervisionFasted every other day or 3 days a week.Within a month, all of the men were able to stop taking insulin. And in less than a year, they were able to cut down on or stop other diabetes medications.Another small study, 10 obese men with type 2 diabetes followed a time-restricted eating plan. They improved their fasting glucose and lost weight over 6 weeks.Bigger studies are needed to confirm those findings and to see how long the results lastThe American Diabetes Association notes that if you’re overweight or obese, weight loss can help lower your HbA1c level (a gauge of your blood sugar control over the last 2-3 months) and lower your risk for heart disease.Important to:Talk to Dr/endocrinologist firstAdjust your insulinMonitor for lower BGLBeware of large carbohydrate load on first mealCell Metabolism: “Early Time-Restricted Feeding Improves Insulin Sensitivity, Blood Pressure, and Oxidative Stress Even without Weight Loss in Men with Prediabetes."BMJ Case Reports: “Therapeutic use of intermittent fasting for people with type 2 diabetes as an alternative to insulin."Joslin Diabetes Center: “Yom Kippur and Diabetes.”BMJ Open Diabetes Research &amp; Care: “Recommendations for management of diabetes during Ramadan: update 2015."

SHOW NOTESAustralian Bushfire Donations:<a href="https://www.wires.org.au/donate/emergency-fund" rel="nofollow" target="_blank">Wires</a><a href="https://www.redcross.org.au/campaigns/disaster-relief-and-recovery-donate" rel="nofollow" target="_blank">Red Cross</a><a href="https://www.cfa.vic.gov.au/about/supporting-cfa" rel="nofollow" target="_blank">CFA</a><a href="https://www.foodbank.org.au/support-us/make-a-donation/donate-funds/?state=vic" rel="nofollow" target="_blank">Food Bank</a> OnCore Intermittent Fasting Guides - <a href="https://store.oncorenutrition.com/collections/all" rel="nofollow" target="_blank">https://store.oncorenutrition.com/collections/all</a> Physiological benefits<a href="http://oncorenutrition.com/to-fast-or-not-to-fast/" rel="nofollow" target="_blank">http://oncorenutrition.com/to-fast-or-not-to-fast/</a>Coffee <a href="https://www.ncbi.nlm.nih.gov/pubmed/28177691" rel="nofollow" target="_blank">https://www.ncbi.nlm.nih.gov/pubmed/28177691</a> Practicalities / sustainability / contraindications<a href="http://oncorenutrition.com/the-fast-and-the-furious/" rel="nofollow" target="_blank">http://oncorenutrition.com/the-fast-and-the-furious/</a>Guides: <a href="http://oncorenutrition.com/intermittent-fasting/" rel="nofollow" target="_blank">http://oncorenutrition.com/intermittent-fasting/</a><a href="https://store.oncorenutrition.com/collections/all" rel="nofollow" target="_blank">https://store.oncorenutrition.com/collections/all</a>IF and calorie deficit similar weight loss outcomes Some find IF mentally challenging than consistent cal deficit, others find the opposite<ul><li>Science currently unclear if IF vs CR is responsible for the body composition changes and good health.</li><li>Why the evidence is unclear is that many studies have been conducted in animal based models which we know has limitations</li><li>Human studies have been relatively poor (e.g. short duration) and mainly focused around weight loss (in the short term) rather than aging and disease risk.</li><li><a href="https://www.ncbi.nlm.nih.gov/pubmed/28459931" rel="nofollow" target="_blank">https://www.ncbi.nlm.nih.gov/pubmed/28459931</a></li><li>100 obese participants - 6 women and 14 men, aged between 18–64 (the mean age was 44). Note they did not have metabolic conditions (e.g. T2DM).</li><li>Looked at different dieting patterns<ul><li>Alternate-day fasting - consumed 25% of their daily energy requirements on fast days and 125% of their daily requirements on alternate days.</li><li>Calorie restriction diet plan where the subjects consumed slightly less than their energy need (~75%) each day.</li><li>Another group with no dietary intervention.</li><li>Results: With regard to the two dieting groups, they both lost a similar amount of weight and showed no significant difference regarding, blood pressure, heart rate, triglycerides, fasting glucose, fasting insulin, insulin resistance &amp; inflammatory markers at month 6 or 12.</li><li>Of note there was a higher drop out rate within the alternate fasting day group, which may indicate adherence and consistency may be a challenge with this method,</li><li>Our recommendation: No real difference between the fasting vs calorie restriction group. There is no magic pill when it comes to weight loss. Do what works best for you and work with a professional who understands your needs.</li></ul></li><li><a href="https://onlinelibrary.wiley.com/doi/full/10.1111/j.1467-789X.2011.00873.x" rel="nofollow" target="_blank">https://onlinelibrary.wiley.com/doi/full/10.1111/j.1467-789X.2011.00873.x</a></li><li>Intermittent CR and daily CR diets appear to be equally as effective in decreasing body weight, fat mass, and potentially, visceral fat mass. However, intermittent calorie restriction protocols may be superior in that they help conserve lean mass at the expense of fat mass. More research + longer term studies are required.</li></ul> Circadian rhythmsAccording to your circadian rhythm, nighttime is for resting, not eating.On average - we eat every 3hrs and 6 minutes and for a duration of approx 15hrs per dayMice that eat in opposition to their circadian rhythm gain significantly more weight than mice that only eat during waking hours, even if they eat the same amount of food. Not all studies in humans support this notion.At night, you may be more likely to choose unhealthy, calorie-dense foods.<ul><li>Access</li><li>Convenience</li><li>High risk time for high fat, calorie dense foods</li><li>Emotional / non-hungry eating</li><li>Appetite changes when tired - <a href="https://www.ncbi.nlm.nih.gov/pubmed/20357041" rel="nofollow" target="_blank">https://www.ncbi.nlm.nih.gov/pubmed/20357041</a> <a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3763921/" rel="nofollow" target="_blank">https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3763921/</a></li><li>Restriction/insufficient intake during the day → compensation</li></ul>The first RCT in humans was published half way through 2019 to determine how meal timing affects 24-hour energy metabolism when food intake and meal frequency are matched<ul><li>Small n= 11 men + women aged 25-45</li><li>two groups of people who ate the same three meals per day for 4 days but with different timings: the early time-restricted feeding (eTRF) schedule and the control schedule.</li><li>8am - 2pm (18hr fast) vs 8am - 8pm (12hr fast)</li><li>On the fourth day, 24‐hour energy expenditure and substrate oxidation were measured by whole‐room indirect calorimetry, in conjunction with appetite and metabolic hormones</li><li>No effect on 24hr energy expenditure</li><li>May enhance fatty acid oxidation - i.e. using fat for fuel rather than carbohydrates</li><li>TRF Decreased ghrelin levels, enhanced fullness, decreased desire to eat</li><li>Meal‐timing interventions facilitate weight loss primarily by decreasing appetite rather than by increasing energy expenditure. eTRF may also increase fat loss by increasing fat oxidation.</li></ul><a href="https://onlinelibrary.wiley.com/doi/full/10.1002/oby.22518" rel="nofollow" target="_blank">https://onlinelibrary.wiley.com/doi/full/10.1002/oby.22518</a>Another study 6am-7pm<ul><li>Nothing unless than the hrs to adhere to - no type, amt of food, no record keeping</li><li>Ate fewer calories and lost weight</li></ul>Another study<ul><li>Same kJ at BF vs dinner - when given at BF = less weight gain</li><li><a href="https://www.ncbi.nlm.nih.gov/pubmed/23512957" rel="nofollow" target="_blank">https://www.ncbi.nlm.nih.gov/pubmed/23512957</a></li></ul>Another study<ul><li>3 meals vs 1 meal - same calories</li><li>Normal-weight subjects are able to comply with a 1 meal/d diet. When meal frequency is decreased without a reduction in overall calorie intake, modest changes occur in body composition, some cardiovascular disease risk factors, and hematologic variables. Diurnal variations may affect outcomes.</li><li>Both late eating</li><li>Improvement in weight loss, but blood pressure and chol levels suffered!</li><li><a href="https://www.ncbi.nlm.nih.gov/pubmed/17413096" rel="nofollow" target="_blank">https://www.ncbi.nlm.nih.gov/pubmed/17413096</a></li></ul>Early TFR<ul><li>eTRF (6-hr feeding period, with dinner before 3 p.m.) or a control schedule (12-hr feeding period) for 5 weeks and later crossed over to the other schedule.</li><li>eTRF improved insulin sensitivity, β cell responsiveness, blood pressure, oxidative stress, and appetite.</li><li>We demonstrate for the first time in humans that eTRF improves some aspects of cardiometabolic health and that IF's effects are not solely due to weight loss.</li><li><a href="https://www.ncbi.nlm.nih.gov/pubmed/29754952" rel="nofollow" target="_blank">https://www.ncbi.nlm.nih.gov/pubmed/29754952</a></li><li>Even 10-11hrs TRF beneficial - weight loss, improved energy levels, improved sleep</li></ul><a href="https://www.ncbi.nlm.nih.gov/pubmed/31808043" rel="nofollow" target="_blank">https://www.ncbi.nlm.nih.gov/pubmed/31808043</a><a href="https://www.ncbi.nlm.nih.gov/pubmed/26693661" rel="nofollow" target="_blank">https://www.ncbi.nlm.nih.gov/pubmed/26693661</a>IF and breast cancer risk<a href="https://www.ncbi.nlm.nih.gov/pubmed/26305095" rel="nofollow" target="_blank">https://www.ncbi.nlm.nih.gov/pubmed/26305095</a>These findings suggest that eating more frequently, reducing evening energy intake, and fasting for longer nightly intervals may lower systemic inflammation and subsequently reduce breast cancer risk. Randomized trials are needed to validate these associations.Breast cancer prognosis- 2413 women (mean [SD] age, 52.4 [8.9] years)- mean (SD) fasting duration of 12.5 (1.7) hours per night.- fasting less than 13 hours per night was associated with an increase in the risk of breast cancer recurrence compared with fasting 13 or more hours per night but wasn’t associated with mortality ratesNO RCTs YET!<a href="https://www.ncbi.nlm.nih.gov/pubmed/27032109" rel="nofollow" target="_blank">https://www.ncbi.nlm.nih.gov/pubmed/27032109</a> Diabetes<ul><li>Very small study n = 3 men who had had type 2 diabetes for 10-25 years.</li><li>Medical supervision</li><li>Fasted every other day or 3 days a week.</li><li>Within a month, all of the men were able to stop taking insulin. And in less than a year, they were able to cut down on or stop other diabetes medications.</li><li>Another small study, 10 obese men with type 2 diabetes followed a time-restricted eating plan. They improved their fasting glucose and lost weight over 6 weeks.</li><li>Bigger studies are needed to confirm those findings and to see how long the results last</li><li>The American Diabetes Association notes that if you’re overweight or obese, weight loss can help lower your HbA1c level (a gauge of your blood sugar control over the last 2-3 months) and lower your risk for heart disease.</li></ul>Important to:<ul><li>Talk to Dr/endocrinologist first</li><li>Adjust your insulin</li><li>Monitor for lower BGL</li><li>Beware of large carbohydrate load on first meal</li></ul>Cell Metabolism: “Early Time-Restricted Feeding Improves Insulin Sensitivity, Blood Pressure, and Oxidative Stress Even without Weight Loss in Men with Prediabetes."BMJ Case Reports: “Therapeutic use of intermittent fasting for people with type 2 diabetes as an alternative to insulin."Joslin Diabetes Center: “Yom Kippur and Diabetes.”BMJ Open Diabetes Research &amp; Care: “Recommendations for management of diabetes during Ramadan: update 2015."

Episode 17: Intermittent fasting level: expert

Tim Spector experiment https://theconversation.com/your-gut-bacteria-dont-like-junk-food-even-if-you-do-41564Tim Spector, professor of genetic epidemiology at King’s College London, enlisted his son Tom, a genetics student at University, to undergo an experiment where he lived on McDonalds food for ten days. Supersize meSpurlock ate at McDonald's three times per day - used himself as a guinea pig (n=1) for 30 days.Before starting the experiment he was assessed by doctors who confirmed he was in excellent health.He did minimal exercise and limited his steps to 5,000 per day to mimic the lifestyle of many Americans who don’t move much and eat fast food regularly.Average of 20.9MJ (5,000 kcal) (the equivalent of 9.26 Big Macs) per day during the experiment.2.5 x the recommended caloric intake of average sized male gained 11.1kg (24 lb) - 13% increase in weight Increased his cholesterolHeart palpitations experiencedMood swings, sexual dysfunction, lethargy, fat accumulation in his liver. It took him 14 months to lose all the weight gained Ultraprocessed FoodMinimally processedLightly processed Heavily processedUltra-processedpre-cut and peeled pumpkin, potatoes and other veges, bagged salad leaves, bagged spinach, sliced vegetables, and unsalted, roasted nuts Corn AppleCanned, dried or frozen such as dried fruit, canned legumes/fish, cheese, pasta, frozen veg, pasteurized milk / yoghurt.Recognisable ingredientsMake foods available out of season.Canned corn Tinned applesFood not in its original form or not naturally occurring, eg cereals, muesli bars, deli meats, oils, sugar and flours. Tortilla chips Apple juice Considered ‘junk food’ eg chips biscuits, chocolates, sweets, nuggets, energy bars, and carbonated and sugared sweet drinks. DoritosApple pie  Other things that might be damaging your gut healthSmokinghttps://www.ncbi.nlm.nih.gov/pmc/articles/PMC3597605/Artificial and naturally intense sweetenersSaccharin, sucralose, stevia extracts shift the populations of gut microbiota. Several polyols (fermentable carbohydrates), including isomalt and maltitol, may increase bifidobacteria numbers in healthy subjects, as these polyols may have prebiotic actions.Large scale human studies are needed https://academic.oup.com/advances/article/10/suppl_1/S31/5307224We also know that in animal studies, when exposed to the artificial sweeteners, this saw a reduction in beneficial bacteria in the guthttps://www.ncbi.nlm.nih.gov/pubmed/25231862https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5464538/They can also give us a preference for a sweeter palate, meaning we crave or feel like sweeter foods..Exercise (lack of)Recent studies suggest that physical activity may also alter the gut bacteria, improving gut health.Higher fitness levels have been associated with a greater abundance of butyrate, a short-chain fatty acid that's produced by fermentation of CHO’s in the lower GI tract, helps to keep the lining of our gut healthy and is also important for overall health.One study found that professional rugby players had a more diverse gut flora and twice the number of bacterial families, compared to the control groups matched for body size, age and gender https://www.ncbi.nlm.nih.gov/pubmed/25021423https://www.hindawi.com/journals/omcl/2017/3831972/https://www.ncbi.nlm.nih.gov/pubmed/25825908https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0125889Alcoholhttps://www.ncbi.nlm.nih.gov/pubmed/2255202720 dayseach individual consumed 272 ml of red wine OR de-alcoholized red wine or 100 ml of gin each day Gin decreased the number of beneficial gut bacteria, Red wine increased the abundance of bacteria known to promote gut health and decreased the number of harmful gut bacteria like Clostridium.The beneficial effect of moderate red wine consumption on gut bacteria appears to be due to its polyphenol content.Polyphenols are plant compounds that escape digestion and are broken down by gut bacteria. They may also help reduce blood pressure and improve cholesterolWhat to focus on Prebiotic FibreChicory RootJerusalem artichoke GarlicOnionLeek Asparagus Less ripe bananas BarleyOatsApples Flaxseeds Edamame 

Tim Spector experiment <a href="https://theconversation.com/your-gut-bacteria-dont-like-junk-food-even-if-you-do-41564" rel="nofollow" target="_blank">https://theconversation.com/your-gut-bacteria-dont-like-junk-food-even-if-you-do-41564</a>Tim Spector, professor of genetic epidemiology at King’s College London, enlisted his son Tom, a genetics student at University, to undergo an experiment where he lived on McDonalds food for ten days. Supersize me<ul><li>Spurlock ate at McDonald's three times per day - used himself as a guinea pig (n=1) for 30 days.</li><li>Before starting the experiment he was assessed by doctors who confirmed he was in excellent health.</li><li>He did minimal exercise and limited his steps to 5,000 per day to mimic the lifestyle of many Americans who don’t move much and eat fast food regularly.</li><li>Average of 20.9MJ (5,000 kcal) (the equivalent of 9.26 Big Macs) per day during the experiment.</li><li>2.5 x the recommended caloric intake of average sized male </li><li>gained 11.1kg (24 lb) - 13% increase in weight </li><li>Increased his cholesterol</li><li>Heart palpitations experienced</li><li>Mood swings, sexual dysfunction, lethargy, fat accumulation in his liver. </li><li>It took him 14 months to lose all the weight gained </li></ul>Ultraprocessed FoodMinimally processedLightly processed Heavily processedUltra-processedpre-cut and peeled pumpkin, potatoes and other veges, bagged salad leaves, bagged spinach, sliced vegetables, and unsalted, roasted nuts Corn AppleCanned, dried or frozen such as dried fruit, canned legumes/fish, cheese, pasta, frozen veg, pasteurized milk / yoghurt.Recognisable ingredientsMake foods available out of season.Canned corn Tinned applesFood not in its original form or not naturally occurring, eg cereals, muesli bars, deli meats, oils, sugar and flours. Tortilla chips Apple juice Considered ‘junk food’ eg chips biscuits, chocolates, sweets, nuggets, energy bars, and carbonated and sugared sweet drinks. DoritosApple pie  Other things that might be damaging your gut healthSmoking<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3597605/" rel="nofollow" target="_blank">https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3597605/</a>Artificial and naturally intense sweetenersSaccharin, sucralose, stevia extracts shift the populations of gut microbiota. Several polyols (fermentable carbohydrates), including isomalt and maltitol, may increase bifidobacteria numbers in healthy subjects, as these polyols may have prebiotic actions.Large scale human studies are needed <a href="https://academic.oup.com/advances/article/10/suppl_1/S31/5307224" rel="nofollow" target="_blank">https://academic.oup.com/advances/article/10/suppl_1/S31/5307224</a>We also know that in animal studies, when exposed to the artificial sweeteners, this saw a reduction in beneficial bacteria in the gut<a href="https://www.ncbi.nlm.nih.gov/pubmed/25231862" rel="nofollow" target="_blank">https://www.ncbi.nlm.nih.gov/pubmed/25231862</a><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5464538/" rel="nofollow" target="_blank">https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5464538/</a>They can also give us a preference for a sweeter palate, meaning we crave or feel like sweeter foods..Exercise (lack of)<ul><li>Recent studies suggest that physical activity may also alter the gut bacteria, improving gut health.</li><li>Higher fitness levels have been associated with a greater abundance of butyrate, a short-chain fatty acid that's produced by fermentation of CHO’s in the lower GI tract, helps to keep the lining of our gut healthy and is also important for overall health.</li><li>One study found that professional rugby players had a more diverse gut flora and twice the number of bacterial families, compared to the control groups matched for body size, age and gender </li></ul><a href="https://www.ncbi.nlm.nih.gov/pubmed/25021423" rel="nofollow" target="_blank">https://www.ncbi.nlm.nih.gov/pubmed/25021423</a><a href="https://www.hindawi.com/journals/omcl/2017/3831972/" rel="nofollow" target="_blank">https://www.hindawi.com/journals/omcl/2017/3831972/</a><a href="https://www.ncbi.nlm.nih.gov/pubmed/25825908" rel="nofollow" target="_blank">https://www.ncbi.nlm.nih.gov/pubmed/25825908</a><a href="https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0125889" rel="nofollow" target="_blank">https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0125889</a>Alcohol<a href="https://www.ncbi.nlm.nih.gov/pubmed/22552027" rel="nofollow" target="_blank">https://www.ncbi.nlm.nih.gov/pubmed/22552027</a><ul><li>20 days</li><li>each individual consumed 272 ml of red wine OR de-alcoholized red wine or 100 ml of gin each day </li><li>Gin decreased the number of beneficial gut bacteria, </li><li>Red wine increased the abundance of bacteria known to promote gut health and decreased the number of harmful gut bacteria like Clostridium.</li><li>The beneficial effect of moderate red wine consumption on gut bacteria appears to be due to its polyphenol content.</li><li>Polyphenols are plant compounds that escape digestion and are broken down by gut bacteria. They may also help reduce blood pressure and improve cholesterol</li></ul>What to focus on Prebiotic Fibre<ul><li>Chicory Root</li><li>Jerusalem artichoke </li><li>Garlic</li><li>Onion</li><li>Leek </li><li>Asparagus </li><li>Less ripe bananas </li><li>Barley</li><li>Oats</li><li>Apples </li><li>Flaxseeds </li><li>Edamame </li></ul>

Episode 30: Pimp your gut - The unethical study that blew our mind, Supersize Me and the impact of ultra-processed food

DietitianTertiary qualification in nutrition and dietetics recognised by national authorities.Dietitians apply the science of nutrition to the feeding and education of groups of people and individuals in health and diseaseDietitians are also qualified to provide evidence based nutrition services to individual dietary counselling, medical nutrition therapy, group dietary therapy, food service management, public health nutrition, policy and research, food industry and community health.A dietitian has undertaken a course of study that included substantial theory and supervised and assessed professional practice in clinical nutrition, medical nutrition therapy and food service management.APDs work in hospitals and private practice, government, research and teaching, public health and community nutrition, the food and medical nutrition industries, and nutrition marketing and communications.All APDs are automatically able to use the AN credential, because as part of their qualification in human nutrition, an APD has undertaken a course of study that has included supervised and assessed professional practice in public health nutrition, medical nutrition therapy and food service management.Accredited Practising Dietitian is the only credential recognised by the Australian Government, Medicare, the Department of Veterans Affairs and most private health funds as the quality standard for nutrition and dietetics services in Australia. APDs are committed to the Dietitians Association of Australia Code of Professional Conduct, continuing professional development and providing quality services. A register of all current APDs can be found on the DAA website.To maintain APD status, nutrition and dietetic professionals are required to undertake a specified level of continuing education and professional development to ensure currency of practice. APD status is reviewed annually by DAA.https://daa.asn.au/what-dietitans-do/dietitian-or-nutritionist/ NutritionistMay be tertiary qualified, but also may not be!It’s important to note that the term ‘nutritionist’ is not regulated, therefore, this title may be used by dietitians, nutrition scientists and nutrition graduates – and also those with very limited qualifications in nutrition.The Nutrition Society of Australia (NSA) has developed a voluntary Register of Nutritionists in Australia to help determine the level of training someone has undertaken.These Nutritionists may work in a number of other roles, including research, nutrition consultants and advisors, public health and health promotion officers, community development officers, quality and nutrition coordinators, food technologists, media spokespeople and more.APD = AN but AN does not = APD. ANs not qualified to provide medical nutrition therapy which includes individual and group dietary interventions.Any responsible ‘nutritionist’ will not be allowed to provide individualised dietary advice for any underlying medical condition - from diabetes to high cholesterol to IBS.There are currently no Medicare health fund rebates for clients of Nutritionists, and there is only limited private health insurance fund rebates for Nutritionists with some funds.https://www.nutritionaustralia.org/national/resource/nutritionist-or-dietitian NaturopathNaturopathy takes a holistic approach to wellness.Interventions - see belowSource: https://www.researchgate.net/publication/331789476_An_evidence_based_overview_of_naturopathic_practice_in_AustraliaA professional naturopath is someone who has completed, at a minimum, an Advanced Diploma in either Naturopathy or Health Science, is registered with a professional body and is insured appropriately.Aus gov warnings:Naturopathy is not a treatment for specific illness or disease. Naturopathy is a complementary therapy in that it may be used alongside other medical and therapeutic techniques. Always be guided by your doctor or specialist before using naturopathy for any serious or chronic illness. Treat as suspect any practitioner who advises you to abandon your conventional medical treatment.Regulation = self regulation only - voluntary and not governed https://www.nhaa.org.au/mediareleases/be-informed/regulation-of-practitionershttps://www.nhaa.org.au/mediareleases/be-informed/regulation-of-practitionershttps://www.abc.net.au/news/2010-10-21/unregulated_naturopaths_putting_lives_at_risk/40276Whilst developments such as the Code of Conduct for Unregistered Practitioners certainly help, they do not replace proper regulation of major professions.End of insurance subsidies in 2017 due to lack of evidence to support efficacyhttps://sciencebasedmedicine.org/australia-ends-insurance-subsidies-for-naturopathy-homeopathy-and-more/Impact https://www.researchgate.net/publication/331789476_An_evidence_based_overview_of_naturopathic_practice_in_Australiahttps://www.abs.gov.au/ausstats/abs@.nsf/Lookup/by%20Subject/4839.0~2016-17~Main%20Features~General%20practitioners~2https://www.racgp.org.au/download/Documents/Publications/Health-of-the-Nation-2018-Report.pdfhttps://www.abc.net.au/news/2010-10-21/unregulated_naturopaths_putting_lives_at_risk/40276https://www.researchgate.net/publication/331789476_An_evidence_based_overview_of_naturopathic_practice_in_Australiahttps://www.ncbi.nlm.nih.gov/pubmed/30785315What an influencer doesResearch from the University of Glasgow found that almost 90% of social media influencers are sharing inaccurate and potentially harmful nutrition and weight loss advice.https://www.medscape.com/viewarticle/912360 DietitiansDr Nicole Kiss - follow on Twitter @NicoleKissDr Tim Crowe - follow on Twitter @CroweTim, listen to podcast Thinking NutritionHayley Blieden  - https://austsuperfoods.com.au/ NutritionistsMelissa Eaton - follow on Instagram @eatonbalancedJules Tellidis -  follow on Instagram @wholesomehungryNaturopathsAbby Dolphin - https://olivewellnessinstitute.org/admember/abby-dolphin/Bianca Potenta - https://hwstudio.com.au/

Dietitian<ul><li>Tertiary qualification in nutrition and dietetics recognised by national authorities.</li><li>Dietitians apply the science of nutrition to the feeding and education of groups of people and individuals in health and disease</li><li>Dietitians are also qualified to provide evidence based nutrition services to individual dietary counselling, medical nutrition therapy, group dietary therapy, food service management, public health nutrition, policy and research, food industry and community health.</li><li>A dietitian has undertaken a course of study that included substantial theory and supervised and assessed professional practice in clinical nutrition, medical nutrition therapy and food service management.</li><li>APDs work in hospitals and private practice, government, research and teaching, public health and community nutrition, the food and medical nutrition industries, and nutrition marketing and communications.</li><li>All APDs are automatically able to use the AN credential, because as part of their qualification in human nutrition, an APD has undertaken a course of study that has included supervised and assessed professional practice in public health nutrition, medical nutrition therapy and food service management.</li><li>Accredited Practising Dietitian is the only credential recognised by the Australian Government, Medicare, the Department of Veterans Affairs and most private health funds as the quality standard for nutrition and dietetics services in Australia. APDs are committed to the Dietitians Association of Australia Code of Professional Conduct, continuing professional development and providing quality services. A register of all current APDs can be found on the DAA website.</li><li>To maintain APD status, nutrition and dietetic professionals are required to undertake a specified level of continuing education and professional development to ensure currency of practice. APD status is reviewed annually by DAA.</li></ul><a href="https://daa.asn.au/what-dietitans-do/dietitian-or-nutritionist/" rel="nofollow" target="_blank">https://daa.asn.au/what-dietitans-do/dietitian-or-nutritionist/</a> Nutritionist<ul><li>May be tertiary qualified, but also may not be!</li><li>It’s important to note that the term ‘nutritionist’ is not regulated, therefore, this title may be used by dietitians, nutrition scientists and nutrition graduates – and also those with very limited qualifications in nutrition.</li><li>The Nutrition Society of Australia (NSA) has developed a voluntary Register of Nutritionists in Australia to help determine the level of training someone has undertaken.</li><li>These Nutritionists may work in a number of other roles, including research, nutrition consultants and advisors, public health and health promotion officers, community development officers, quality and nutrition coordinators, food technologists, media spokespeople and more.</li><li>APD = AN but AN does not = APD. ANs not qualified to provide medical nutrition therapy which includes individual and group dietary interventions.</li><li>Any responsible ‘nutritionist’ will not be allowed to provide individualised dietary advice for any underlying medical condition - from diabetes to high cholesterol to IBS.</li><li>There are currently no Medicare health fund rebates for clients of Nutritionists, and there is only limited private health insurance fund rebates for Nutritionists with some funds.</li></ul><a href="https://www.nutritionaustralia.org/national/resource/nutritionist-or-dietitian" rel="nofollow" target="_blank">https://www.nutritionaustralia.org/national/resource/nutritionist-or-dietitian</a> Naturopath<ul><li>Naturopathy takes a holistic approach to wellness.</li><li>Interventions - see below</li></ul>Source: <a href="https://www.researchgate.net/publication/331789476_An_evidence_based_overview_of_naturopathic_practice_in_Australia" rel="nofollow" target="_blank">https://www.researchgate.net/publication/331789476_An_evidence_based_overview_of_naturopathic_practice_in_Australia</a>A professional naturopath is someone who has completed, at a minimum, an Advanced Diploma in either Naturopathy or Health Science, is registered with a professional body and is insured appropriately.Aus gov warnings:Naturopathy is not a treatment for specific illness or disease. Naturopathy is a complementary therapy in that it may be used alongside other medical and therapeutic techniques. Always be guided by your doctor or specialist before using naturopathy for any serious or chronic illness. Treat as suspect any practitioner who advises you to abandon your conventional medical treatment.Regulation = self regulation only - voluntary and not governed <a href="https://www.nhaa.org.au/mediareleases/be-informed/regulation-of-practitioners" rel="nofollow" target="_blank">https://www.nhaa.org.au/mediareleases/be-informed/regulation-of-practitioners</a><a href="https://www.nhaa.org.au/mediareleases/be-informed/regulation-of-practitioners" rel="nofollow" target="_blank">https://www.nhaa.org.au/mediareleases/be-informed/regulation-of-practitioners</a><a href="https://www.abc.net.au/news/2010-10-21/unregulated_naturopaths_putting_lives_at_risk/40276" rel="nofollow" target="_blank">https://www.abc.net.au/news/2010-10-21/unregulated_naturopaths_putting_lives_at_risk/40276</a>Whilst developments such as the Code of Conduct for Unregistered Practitioners certainly help, they do not replace proper regulation of major professions.End of insurance subsidies in 2017 due to lack of evidence to support efficacy<a href="https://sciencebasedmedicine.org/australia-ends-insurance-subsidies-for-naturopathy-homeopathy-and-more/" rel="nofollow" target="_blank">https://sciencebasedmedicine.org/australia-ends-insurance-subsidies-for-naturopathy-homeopathy-and-more/</a>Impact <a href="https://www.researchgate.net/publication/331789476_An_evidence_based_overview_of_naturopathic_practice_in_Australia" rel="nofollow" target="_blank">https://www.researchgate.net/publication/331789476_An_evidence_based_overview_of_naturopathic_practice_in_Australia</a><a href="https://www.abs.gov.au/ausstats/abs@.nsf/Lookup/by%20Subject/4839.0~2016-17~Main%20Features~General%20practitioners~2" rel="nofollow" target="_blank">https://www.abs.gov.au/ausstats/abs@.nsf/Lookup/by%20Subject/4839.0~2016-17~Main%20Features~General%20practitioners~2</a><a href="https://www.racgp.org.au/download/Documents/Publications/Health-of-the-Nation-2018-Report.pdf" rel="nofollow" target="_blank">https://www.racgp.org.au/download/Documents/Publications/Health-of-the-Nation-2018-Report.pdf</a><a href="https://www.abc.net.au/news/2010-10-21/unregulated_naturopaths_putting_lives_at_risk/40276" rel="nofollow" target="_blank">https://www.abc.net.au/news/2010-10-21/unregulated_naturopaths_putting_lives_at_risk/40276</a><a href="https://www.researchgate.net/publication/331789476_An_evidence_based_overview_of_naturopathic_practice_in_Australia" rel="nofollow" target="_blank">https://www.researchgate.net/publication/331789476_An_evidence_based_overview_of_naturopathic_practice_in_Australia</a><a href="https://www.ncbi.nlm.nih.gov/pubmed/30785315" rel="nofollow" target="_blank">https://www.ncbi.nlm.nih.gov/pubmed/30785315</a>What an influencer doesResearch from the University of Glasgow found that almost 90% of social media influencers are sharing inaccurate and potentially harmful nutrition and weight loss advice.<a href="https://www.medscape.com/viewarticle/912360" rel="nofollow" target="_blank">https://www.medscape.com/viewarticle/912360</a> DietitiansDr Nicole Kiss - follow on Twitter @NicoleKissDr Tim Crowe - follow on Twitter @CroweTim, listen to podcast Thinking NutritionHayley Blieden  - <a href="https://austsuperfoods.com.au/" rel="nofollow" target="_blank">https://austsuperfoods.com.au/ </a>NutritionistsMelissa Eaton - follow on Instagram @eatonbalancedJules Tellidis -  follow on Instagram @wholesomehungryNaturopathsAbby Dolphin - <a href="https://olivewellnessinstitute.org/admember/abby-dolphin/" rel="nofollow" target="_blank">https://olivewellnessinstitute.org/admember/abby-dolphin/</a>Bianca Potenta - <a href="https://hwstudio.com.au/" rel="nofollow" target="_blank">https://hwstudio.com.au/</a>

Episode 29: Dietitian, nutritionist or naturopath?

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