Wellness: Fact or Fiction

MCT's, coconut oil, and the like have been touted as a simple and effective weight-loss aid. Is there any science behind the claims and what else might they be beneficial for?

In this episode, Sal and Shauna cover:

•What MCT's actually are and what they do in the body

•How MCT is different to coconut oil

•The 4 kinds of MCT's

•MCT's effects on fat loss

•How MCT's differ from other kinds of fats (LCT's)

•How MCT's may assist therapeutically in neurodegenerative diseases

•Therapeutic dosage if you want to include them in your diet

•Why MCTs are linked with the benefits of breast milk

•How MCT's may be beneficial in promoting gut health

•How to look for a reputable product

•MCT's effects on exercise performance

Sal's book recommendations:

•The Coconut Oil Miracle - Bruce Fife

•The Keto Diet - Dr Josh Axe

•The Coconut Oil and Low-Carb Solution for Alzheimer's, Parkinson's, and Other Diseases - Mary Newport

Get Social:

@wellnessfactorfiction

@thefitfoodieblog

@shaunshauna_

References:

Aocs.org. 2020. Coconut Oil Boom. [Accessed 28 December 2020].

Healthline. 2020. What Is Fractionated Coconut Oil Good For?. [online] Available at: [Accessed 27 December 2020].

Hill, J., Peters, J., Yang, D., Sharp, T., Kaler, M., Abumrad, N., & Greene, H. (1989). Thermogenesis in humans during overfeeding with medium-chain triglycerides. Metabolism, 38(7), 641-648. doi: 10.1016/0026-0495(89)90101-7

Lasekan, J. B., Rivera, J., Hirvonen, M. D., Keesey, R. E. & Ney, D. M. (1992) Energy expenditure in rats maintained with intravenous or intragastric infusion of total parenteral nutrition solutions containing medium- or long-chain triglyceride emulsions. J. Nutr.122:1483-1492.

Marie-Pierre St-Onge, Peter J. H. Jones, Physiological Effects of Medium-Chain Triglycerides: Potential Agents in the Prevention of Obesity, The Journal of Nutrition, Volume 132, Issue 3, March 2002, Pages 329-332, https://doi.org/10.1093/jn/132.3.329

Ogbolu, D. O., Oni, A. A., Daini, O. A., & Oloko, A. P. (2007). In vitro antimicrobial properties of coconut oil on Candida species in Ibadan, Nigeria. Journal of medicinal food, 10(2), 384-387. https://doi.org/10.1089/jmf.2006.1209

Rial, S. A., Karelis, A. D., Bergeron, K. F., & Mounier, C. (2016). Gut Microbiota and Metabolic Health: The Potential Beneficial Effects of a Medium Chain Triglyceride Diet in Obese Individuals. Nutrients, 8(5), 281. https://doi.org/10.3390/nu8050281

St-Onge, M. P., Mayrsohn, B., O'Keeffe, M., Kissileff, H. R., Choudhury, A. R., & Laferrère, B. (2014). Impact of medium and long chain triglycerides consumption on appetite and food intake in overweight men. European journal of clinical nutrition, 68(10), 1134-1140. https://doi.org/10.1038/ejcn.2014.145

When it comes to unlocking muscle growth and repair, protein is the master macronutrient, but do we need to supplement it in our diets? How does protein powder compare to wholefood sources?

In this episode of Wellness: Fact or Fiction, Shauna and Sal cover your FAQ's around protein supplements.

REFERENCES + Links:

Sal's High Protein Strawberry Mousse:

https://www.instagram.com/tv/B_rxu5NF_g6/?igshid=1nx1pvt10br9t

Bray, G. A., Redman, L. M., de Jonge, L., Covington, J., Rood, J., Brock, C., Mancuso, S., Martin, C. K., & Smith, S. R. (2015). Effect of protein overfeeding on energy expenditure measured in a metabolic chamber. The American journal of clinical nutrition, 101(3), 496-505. https://doi.org/10.3945/ajcn.114.091769

Leidy, H. J., Tang, M., Armstrong, C. L., Martin, C. B., & Campbell, W. W. (2011). The effects of consuming frequent, higher protein meals on appetite and satiety during weight loss in overweight/obese men. Obesity (Silver Spring, Md.), 19(4), 818-824. https://doi.org/10.1038/oby.2010.203

Noakes, M., Keogh, J. B., Foster, P. R., & Clifton, P. M. (2005). Effect of an energy-restricted, high-protein, low-fat diet relative to a conventional high-carbohydrate, low-fat diet on weight loss, body composition, nutritional status, and markers of cardiovascular health in obese women. The American journal of clinical nutrition, 81(6), 1298-1306. https://doi.org/10.1093/ajcn/81.6.1298

Publishing, H., 2020. The Hidden Dangers Of Protein Powders - Harvard Health. [online] Harvard Health. Available at: https://www.health.harvard.edu/staying-healthy/the-hidden-dangers-of-protein-powders

[Accessed 16 December 2020].

Westerterp-Plantenga M. S. (2008). Protein intake and energy balance. Regulatory peptides, 149(1-3), 67-69. https://doi.org/10.1016/j.regpep.2007.08.026

COME GET SOCIAL! Leave us feedback, ask questions, and share this ep with your mates!

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History: https://www.tigerfitness.com/blogs/supplements/the-complete-history-of-protein-powder

How it's made: https://visual.ly/community/Infographics/health/how-protein-powder-made

We all want to look 20 again, but sadly science hasn't get worked out how to give us a Benjamin Button pill. Until that time, we have collagen supplements. Promising us more youthful skin and fewer deep wrinkles, we've been supplementing it by the scoop. But is it worth your dollars? Collagen's efficacy is still pretty up in the air. Here's what we know.

In this ep Sal + Shauna cover:

•How collagen supplements translate to the skin in the human body

•Whats the difference between hydrolyzed and unhydrolyzed collagen

•Is bovine or marine collagen the best?

•3 types of collagen you probably didn't know about.

•Collagen vs Gelatin

•Clarification on the marketing hype of 'peptides'

•The role of Vitamin C in collagen formation

•Can we get sufficient collagen from natural foods?

•Sal's personal experience with marine collagen after supplementing for 2 years.

•Possible negative side effects of collagen

Have questions / comments? Come stalk us on Social Media!

Podcast: @wellnessfactorfiction

Sal: @thefitfoodieblog

Shauna: @shaunashauna_

References:

Asserin, J., Lati, E., Shioya, T., & Prawitt, J. (2015). The effect of oral collagen peptide supplementation on skin moisture and the dermal collagen network: evidence from an ex vivo model and randomized, placebo‐controlled clinical trials. Journal Of Cosmetic Dermatology, 14(4), 291-301.

https://doi.org/10.1111/jocd.12174

Borumand, M., & Sibilla, S. (2014). Daily consumption of the collagen supplement Pure Gold Collagen® reduces visible signs of aging. Clinical interventions in aging, 9, 1747-1758. https://doi.org/10.2147/CIA.S65939

Silva, T., Moreira-Silva, J., Marques, A., Domingues, A., Bayon, Y. and Reis, R., 2014. Marine Origin Collagens and Its Potential Applications. Marine Drugs, 12(12), pp.5881-5901.

https://dx.doi.org/10.3390%2Fmd12125881

Song, H., Zhang, S., Zhang, L. and Li, B., 2017. Effect of Orally Administered Collagen Peptides from Bovine Bone on Skin Aging in Chronologically Aged Mice. Nutrients, 9(11), p.1209.

https://dx.doi.org/10.3390%2Fnu9111209

References

•Glycine http://www.ncbi.nlm.nih.gov/pubmed/20093739

•L-proline https://pubchem.ncbi.nlm.nih.gov/compound/L-proline

•Hydroxyproline http://emedicine.medscape.com/article/2087938-overview

•L-alanine https://pubchem.ncbi.nlm.nih.gov/compound/L-alanine

•Mark's Daily Apple (Mark Sisson) - 10 Reasons to Eat More...

We all want a fast and easy way to help us lose a few kilos, but is Intermittent Fasting the answer? In this episode we cover:

•What Intermittent fasting actually is

•The history of fasting

•Whether we should eat like our ancestors

•What the health benefits are

•Whether intermittent fasting is just another calorie deficit tactic

•If fasting benefits extend beyond weight loss

•Our favourite healthier donuts.

•A subset of Intermittent fasting called Time-Restricted Eating

•How food can with your circadian rhythm

•Shauna's bowel movements

Sal's Book Recommendations:

•The Obesity Code: Unlocking the Secrets of Weight Loss - Jason Fung.

•The Scientific Approach to Intermittent Fasting - Dr Michael VanDerschelden

Have questions / comments? Come stalk us on Social Media!

Podcast: @wellnessfactorfiction

Sal: @thefitfoodieblog

Shauna: @shaunashauna_

Resources + Studies mentioned in this episode:

Antoni, R., Johnston, K., Collins, A., & Robertson, M. (2017). Effects of intermittent fasting on glucose and lipid metabolism. Proceedings of the Nutrition Society, 76(3), 361-368. doi:10.1017/S0029665116002986

Chow LS, Manoogian ENC, Alvear A, Fleischer JG, Thor H, Dietsche K, Wang Q, Hodges JS, Esch N, Malaeb S, Harindhanavudhi T, Nair KS, Panda S, Mashek DG. Time-Restricted Eating Effects on Body Composition and Metabolic Measures in Humans who are Overweight: A Feasibility Study. Obesity (Silver Spring). 2020 May;28(5):860-869. doi: 10.1002/oby.22756. Epub 2020 Apr 9. PMID: 32270927; PMCID: PMC7180107.

Lowe DA, Wu N, Rohdin-Bibby L, Moore AH, Kelly N, Liu YE, Philip E, Vittinghoff E, Heymsfield SB, Olgin JE, Shepherd JA, Weiss EJ. Effects of Time-Restricted Eating on Weight Loss and Other Metabolic Parameters in Women and Men With Overweight and Obesity: The TREAT Randomized Clinical Trial. JAMA Intern Med. 2020 Sep 28;180(11):1-9.

doi: 10.1001/jamainternmed.2020.4153.

Rynders, C. A., Thomas, E. A., Zaman, A., Pan, Z., Catenacci, V. A., & Melanson, E. L. (2019). Effectiveness of Intermittent Fasting and Time-Restricted Feeding Compared to Continuous Energy Restriction for Weight Loss. Nutrients, 11(10), 2442. https://doi.org/10.3390/nu11102442

Stockman, M. C., Thomas, D., Burke, J., & Apovian, C. M. (2018). Intermittent Fasting: Is the Wait Worth the Weight?. Current obesity reports, 7(2), 172-185. https://doi.org/10.1007/s13679-018-0308-9

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JKS.

In this episode we cover a lot of juicy topics, including:

•What CBD actually is and how is differs from THC

•The history of CBD becoming a Schedule 1 narcotic

•If CBD is addictive

•How CBD can affect your neurotransmitters and what effect that has

•Whether CBD can enhance your workouts

•Whether CBD will show up on a drug test

•Kim Kardashian's CBD baby shower!

•What the legalities are of CBD in Australia

•How you can access CBD legally in Australia

•Whether we'd use it, knowing the science.

Resources mentions in this episode:

Colorado Workout Study: The New Runner's High? Examining Relationships Between Cannabis Use and Exercise Behavior in States With Legalized Cannabis (April, 2019)https://doi.org/10.3389/fpubh.2019.00099

TGA Medicinal Cannabis Guidelines:https://www.tga.gov.au/medicinal-cannabis-guidance-documents

CDA Clinics (To assist with CBD and THC access in Australia, legally):https://cannabisdoctorsaustralia.com.au

High on Hemp (Australian-Specific Cannabis Education + Awareness):https://www.instagram.com/highonhemp/

Van Der Pop (Women-centric Cannabis Education)https://www.instagram.com/vanderpop/

Australian Cannabis University (not-for-profit, private education-based community)https://australiancannabisuniversity.org

Foria Wellness (Intimacy Suppositories + Arousal Oil):https://www.foriawellness.com

Sal's Book Recommendations:

•'A Women's Guide to Cannabis' by Nikki Furrer

•CBD: A Patient's Guide to Medicinal Cannabis - Healing Without the High by JULIANA BIRNBAUM, Leonard Leinow.

•Cannabis Pharmacy: The practical Guide to Medical Medical Marijuana - Michael Backes

•The Cannabis Health Index by Uwe Biesching

Have questions / comments? Come stalk us on Social Media!

Podcast: @wellnessfactorfiction

Sal: @thefitfoodieblog

Shauna: @shaunashauna_

We're all confused. Let's face it... the billion-dollar wellness industry rarely prioritises your health over their bottom line. Starting Dec 2020, join us weekly for some hard truths and clarity around our favourite health fads and trends, diets and supplements as we unpack them with real science and sort though the wellness claims, separating FACT from FICTION.

Have questions / comments? Come stalk us on Social Media!

Podcast: @wellnessfactorfiction

Sal: @thefitfoodieblog

Shauna: @shaunashauna_