When hearing milk and gut health in one sentence, many would assume gut health ‘problems’ or ‘issues’. Not today my friends! Dr Emma Beckett walks us through why milks role in gut health is overlooked and the early evidence behind milk and gut health. Emma also busts the top milk myths!

We cover:

• Why is milks role in gut health overlooked?
• What are some unintended consequences of self-diagnosing oneself with lactose or dairy intolerance?
• The top milk myths that need busting this year!
• What is a2 milk and what are its benefits?
• The early evidence behind milk and gut health

One-liners you don’t want to miss:

“There is really no data that says avoiding milk helps with weight loss. There is no data that says consuming milk increases weight or causes weight problems.”

“ People don’t feel the impacts of being low in calcium immediately. It’s something where you can go yes I feel better, I cut dairy. It’s not going to catch up on you until later in life when you start having trouble with your bone density. It’s really easy to get caught up in the now and forget about the future when it comes to this food group and food.”

“I would rather be farting in my 30s than have broken bones later in life.”

It’s Men’s Health Week and it's time for you to take the first step to being in charge of your health. Join Dave Monro, Chief Advisor of Food & Nutrition at the NZ Heart Foundation and I as we explore men’s health and provide you with some actions to put you in the drivers seat of your health.

We cover:

• Men’s health in NZ - is it improving?
• What happens with men’s health across the life stages
• The top 5 nutrition changes men should make and the impact they would have on their health
• Dave’s core approaches/philosophies on health & nutrition
• Tips and tricks for busy Dads
• What Dave encourages men to do as part of Men’s Health Week

One-liners you don’t want to miss:

“As a man you don’t want to be told what to do and how to do it.”

“ 1 in 3 adults over the age of 30 have high blood pressure. Men a more likely than women to have high blood pressure and are also less likely to medicate.”

“Your 30s should be a time where, or even late 20s, to get your health assessed and for a lot of guys a really great starting point is just understanding family history.”

Other helpful links:

My Heart Check Tool

Men’s Health Week

Join us as Professor Rachel Brown provides a deep dive on the highly sought after weight loss drugs. So sought after, that there are shortages of these drugs across the globe.

We cover:

• What is GLP-1?
• How is GLP-1 different in obese individuals?
• What are glucagon-like peptide (GLP-1) agonists?
• What are some known brands that people may have heard about? Where are these available?
• How long have these injections been around for?
• What are clinical trials showing when it comes to this medication and weight loss?
• Some people do not see weight loss on these drugs, why may this be?
• How do people describe their experience on the drug?
• With the absence of long-term safety data, what is the current recommendation for when individuals should come off the drug?
• What have clinical trials shown once participants stop taking the drug?
• It’s important for people to get an understanding of the different aspects that meals play in impacting GLP-1. What are some key aspects for our listeners?
• Why should someone seriously consider working with a nutritionist alongside taking this drug?
• What does the future of weight loss look like 10, 20, 30 years from now?

One-liners you don’t want to miss:

“It wasn’t until 2014 that we saw that one of the GLP-1 drugs was approved for people with obesity in the US. It didn’t capture the public’s attention so much as there was some wight loss but probably not as large as what we are seeing today.”

“It is quite impressive the weight loss that we are seeing. The Mounjaro (tirzepatide) actually has the highest weight loss that we have seen in clinical trials, up to around 22% of body weight is lost in people without diabetes and about 15% for people living with diabetes.”

Are you like everyone else and not sure what to believe when it comes to intermittent fasting and its effect on weight loss and health? Tune into this episode with Dr Evelyn Parr and get answers to your questions!

• What is fasting? What are some of the main types?
• Where does the fasting research originate from?
• What is time-restricted eating (TRE)?
• Why is TRE the focus of Dr Evelyn Parr's current research projects?
• What is the link between the circadian rhythm and TRE?
• What are the differences between early TRE and delayed TRE?
• What interrupts a fast?
• Are there differences between an 8, 10 or 12 hour eating window?
• What is the current eating window of Australian’s & New Zealander’s?
• Negative impacts of TRE
• Calorie restriction vs TRE
• How much evidence is behind TRE?
• What do we know about TRE and exercise/performance?
• TRE and reducing the risk of type 2 diabetes - Dr Evelyn Parr’s current projects
• Fear of failure with TRE

Are you wanting to eat more plant foods but need a hand to get going? Join Sanitarium Senior Dietitian, Charlotte Coltart and I as we take you through 5 surprising health benefits of eating more plant foods and easy ways to add more to your plate.

We cover:

• Have you tuned into part 1? There is a part 1 to this episode so start there.
• Surprising health benefit #4
• Surprising health benefit #5
• Details on the GIVEAWAY!

One-liners you don’t want to miss:

“One of the things often overlooked when we think about our skin health is the role of vitamin C. Vitamin C actually plays a huge role in helping our body produce collagen. Collagen supports our skin health and vitamin C is important for this. Where do we get vitamin C from? Fruits & veggies!

“Not all carbs are created equal. Certainly things like lollies, soft drinks, cakes etc. when we eat them our body breaks down those carbohydrates really quickly which can lead to big spike in blood sugars and then a big drop in blood sugars. Eating these foods they may give you a quick pick me up and leave you feeling quite sluggish.”

Click this link for the up_statuss & Sanitarium GIVEAWAY

Easy Eats eBook | Sanitarium Health Food Company

Are you wanting to eat more plant foods but need a hand to get going? Join Sanitarium Senior Dietitian, Charlotte Coltart and I as we take you through 5 surprising health benefits of eating more plant foods and easy ways to add more to your plate.

Do you also want to go in the draw for our giveaway? Well, tune in to find out more!

We cover:

• The evidence behind plant-based dietary patterns
• What does plant-based actually mean? As well as plant-based claims on food products.
• A major myth on protein and amino acids
• Surprising health benefit #1 - Hunger, cravings and blood sugar control
  • The requirement for not only protein, but fibre for satiety
  • Protein and fibres impact on sugar cravings and blood sugars
• Surprising health benefit #2 - Gut health
  • The most important foods for a healthy gut
  • What happens to out gut health if we don’t eat the right foods?
  • Probiotics and fermented foods
• Surprising health benefit #3 - Mood
  • Recent research on food & mood
  • How food affects your mood

One-liners you don’t want to miss:

“There is also some evidence that consuming healthy sources of protein and fibre can help reduce sugar cravings. Not only do they help us feel fuller for longer, protein and fibre also help to stabilise our blood sugars.”

“A study which is hot off the press found that every three per cent increase in plant protein consumption was associated with a 38 per cent higher chance of staying healthy for women as we age, which means fewer chronic diseases, better physical mobility and mental health, and less cognitive decline.”

up_statuss & Sanitarium GIVEAWAY

Easy Eats eBook | Sanitarium Health Food Company



References
Dietary protein intake in midlife in relation to healthy aging – results from the prospective Nurses’ Health Study cohort - ScienceDirect

Ever wonder what the Mediterranean diet actually is and why it is regarded as one of the healthiest dietary patterns in the world? This conversation strikes a balance between the traditional Mediterranean diet and what may actually be achievable for everyday Kiwi’s & Aussie’s.

We cover:

• What is the Mediterranean diet?
• What is a dietary pattern or eating pattern?
• What are the health benefits associated with the Mediterranean diet?
• What’s in the NEW Fresh Start by My Food Bag Mediterranean meal plan
• The Mediterranean diet is uniquely characterised by large intakes of extra virgin olive oil. What is the difference between extra virgin olive oil and olive oil
• Adherence to the Mediterranean diet in NZ & Australia
• Easy adjustments Kiwis and Aussies can make right now to their dietary patterns to reap the health benefits
• What other non-dietary factors are included as part of the Mediterranean diet?
• Summarising: 3 key actionable steps for listeners

One-liners you don’t want to miss:

“The evidence has really strengthened over the last decade. Even though it has been around for a long time, it is more recently we have had clearer and stronger evidence for health outcomes.”

“If you look at the evidence collectively, we have evidence from long term observational studies and also randomised controlled trials looking at various heath outcomes. What I would say, some of the strongest evidence is in relation to managing our weight, supporting heart health and protecting against diabetes.”

Grab The 3 Simple Steps To A Mediterranean Diet right here!

References

Australian adult adherence

https://pubmed.ncbi.nlm.nih.gov/31635208/

https://pubmed.ncbi.nlm.nih.gov/36458481/

https://www.mdpi.com/1660-4601/17/24/9321

NZ adult adherence

https://www.mdpi.com/2072-6643/15/12/2663

3 Simple Steps To A Mediterranean Diet | Uncategorized - Fresh Start (myfoodbag.co.nz)

FREE! Mediterranean Meal Plan | Fresh Start (myfoodbag.co.nz)

https://www.freshstart.nz/

Ham & cheese toastie a winner in your household? School canteens in Western Australia have new restrictions in place which limit ham. Tune in to hear what’s changed and the evidence behind it.

We cover:

• New school canteen guidelines in Western Australia - why guidelines exist and what’s changed?
• Key challenges that arise when creating nutrition guidelines around foods and drinks
• What is the evidence behind the restriction on ham?
• If choosing ham, how do you go about choosing a better one?
• What are some alternatives to ham?
• What about processed turkey or chicken slices?

One-liners you don’t want to miss:

“Western Australia changed the guidelines that they provide to their schools. It refines where each food was categorised in terms of the traffic light system. Ham was one that was moved from being an amber food to a red food. Red meaning it can’t be on the menu. There was a small catch, canteens could still sell ham for only two days per week if it was already on the menu before they made this change to the guidelines.”

“This had some parents reportedly concerned, confused or frustrated about what that may mean their children would have access to at school.”

“The change in WA was a change to the guidelines overall, it wasn’t a change just to single out ham. Where we have seen the implication the most is with ham. A challenge we have is staying up with scientific evidence on what is good food to eat, but we’re able to communicate that with schools and often volunteers who are supporting school canteens to run, in a way that is going to support them and not hinder them or create additional problems.”

References
https://theconversation.com/why-ban-ham-from-school-canteens-and-what-are-some-healthier-alternatives-for-kids-lunches-223341