Wellness: Fact or Fiction

This is our FINAL EPISODE of Season 2!!Today we're unpacking L-Carnatine.We look at the benefits, side-effects, the downside and dosage.It's been a huge two seasons and we're both in desperate need of a break, so this is bye for now. Feel free to stay in touch on our socials @thefitfoodieblog + @shaunashauna_xoxo

This week's episode is all about L-Citrulline. Sal and Shauna unpack:Exercise performanceWhether Citrulline builds muscleWhether we can get it from our foodIts effect on blood pressureWhether it's good for more than just exercisePeriod pain relief HEALTH HACKThe link between milk and breakouts HEALTH HACK Leave us a review or DM us if you have any questions! @thefitfoodieblog + @shaunashauna_

Alkaline Water: Fact or Fiction?

Blood Type Diet: Fact or Fiction

This week we take a look at the popular workout supplement Beta Alanine. Is it work investing if you're a regular gym goer? In this podcast we cover:It's effectiveness in treating menopauseDosage and supplement strategySide effects of Beta Alanine and how to reduce theseWhether is actually improves muscle gainIf Beta Alanine increases strengthHave questions / comments? Come stalk us on Social Media!Podcast: @wellnessfactorfictionSal: @thefitfoodieblogShauna: @shaunashauna_

Wondering if ACV really does reduce blood sugar levels? Listen to this BITESIZE ep to find out!

In this episode Sal and Shauna dive into the world of Apple Cider Vinegar, and more scientifically, Acetic Acid.Find out:Does ACV Suppress Appetite?Do you have to drink the mother to get health benefits?What dosage of ACV should you take?Do you need to take ACV on an empty stomach?Why diabetics need to be careful with ACV.

Is Botox unsafe? Find out in this week's BITESIZE episode!

This week we dive into the world of face-freezing, Jks, botox, and how it actually works in the body. We cover:Is it safe?How does botox actually work?Can it be used for other things?Shauna's horse allergiesDoes it freeze my face?Will I look emotionless?Does botox make wrinkles appear worse?Can I use it as an anti-aging preventative?Does it work immediately?How long do the effects of botox last?Resources suggested in the episode:Do the work - Dr Nicole LePera

Can B12 injections improve brain function? Find out in this BITESIZE episode!

This week Sal and Shauna dive into the world of B12 injections. Its now becoming mainstream to main-line these vitamins, but are they really all theyre cracked up to be?This episode covers:Optimum dosageThe two types of vitamins b12 injectionsWhether injections are better than tabletsHow b12 affects mental healthSal's not-so-fabulous health retreat experience and more!References:Vitamin B12 Supplementation in Treating Major Depressive Disorder: A Randomized Controlled Trial. doi: 10.2174/1874205X01307010044

BITESIZE: Juice cleanses boost the immune system

This week we dive into the world of juice cleanses and detoxing. There's raved about by celebrities needing to lose weight quickly, but do they really cleanse the body?Sal and Shauna cover:If juice cleansing is an effective weight-loss strategyHow the influx of sugar may affect youOur personal experiences of cleansesThe mental break from food planningWhether they boost your immunityAssociated cleanse health risks

Should creatine be taken in cycles? Find out in this BITESIZE ep! Have questions / comments? Come stalk us on Social Media! Podcast: @wellnessfactorfiction Sal: @thefitfoodieblog Shauna: @shaunashauna_

Creatine - the most revered workout supplement after whey protein. But what the hell is it, where does it come from, and is it actually beneficial?This week Shauna and Sal dive into:What creatine does and who should use itBenefits for exercise performanceBenefits for mental acuityHow it may help outside exercise benefitsWhether we should be cycling creatineWhat the difference is between the 6 typesWhat the science says about muscle growth and creatineSal's experience on 5g daily of creatineEPISODE RESOURCES: International Society of Sports Nutrition position stand: creatine supplementation and exercise. PMID: 17908288Effects of creatine supplementation on performance and training adaptations. PMID: 12701815Increase of total creatine in human brain after oral supplementation of creatine-monohydrate. PMID: 10484486

We're back with a good one! Let's take a look at the side-effects of the contraceptive pill - what you need to know wrapped up into 40ish minutes.This week Sal and Shauna cover:Whether you need to bleed AT ALLWhether there is a link between the pill and depressionIf the pill contributes to accelerated hair lossHow strippers can earn more (no joke).How the pill can impact partner selectionWhat health issues the pill is used to effectively treat.PLUS their own very different experiences on the pillResources:Contraception Quiz:https://www.contraceptionchoices.org/whats-right-for-meSuggested reading:How the Pill Changes Everything: Your Brain on Birth Control - Dr Sarah E hillPeriod Power: Harness Your Hormones and Get Your Cycle Working For You - Maisie HillHow the Pill may shrink the hypothalamus:https://www.livescience.com/birth-control-brain-hypothalamus.htmlOn the Pill altering sexual partner preference:https://www.livescience.com/9744-pill-alter-sex-partner-preferences.htmlSkovlund CW, Morch LS, Kessing LV, Lidegaard O. Association of hormonal contraception with depression. JAMA Psychiatry. 2016;73(11):1154-62.Keyes KM, Cheslack-Postava K, Westhoff C, Heim CM, Haloossim M, Walsh K, et al. Association of hormonal contraceptive use with reduced levels of depressive symptoms: a national study of sexually active women in the United States. Am J Epidemiol. 2013;178(9):1378-88.Toffol E, Heikinheimo O, Koponen P, Luoto R, Partonen T. Hormonal contraception and mental health: results of a population-based study. Hum Reprod. 2011;26(11):3085-93.

Medicinal shrooms have some pretty tall claims floating about these days. Not to be confused with the magical kind, medicinal mushrooms are said to improve cognition, focus and even come with a few cancer-curing claims.As always, we roll our eyes, take a deep breath and look at the science. Tune into this episode to learn whether these hopeful medical claims carry fact or are total fiction!do mushrooms actually reduce inflammation?can they slow tumour growth?which ones are the best for brain function?known adverse reactionsShauna's terrible experience taking medicinal mushroomsHave questions / comments? Come stalk us on Social Media!Podcast: @wellnessfactorfictionSal: @thefitfoodieblogShauna: @shaunashauna_REFERENCES:Review Are mushrooms medicinal? https://www.sciencedirect.com/science/article/pii/S1878614616000180#:~:text=There%20is%20no%20scientific%20evidence,in%20the%20treatment%20of%20disease.&text=Claims%20about%20the%20miraculous%20properties%20of%20medicinal%20mushrooms%20should%20be%20evaluated%20critically.&text=Secondary%20metabolites%20with%20useful%20pharmacological%20properties%20may%20be%20widespread%20in%20mushroomsImmune Modulation From Five Major Mushrooms: Application to Integrative Oncology https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4684115/Beneficial effects of protein-bound polysaccharide K plus tegafur/uracil in patients with stage II or III colorectal cancer: analysis of immunological parameters.https://pubmed.ncbi.nlm.nih.gov/16525672/ PMID: 16525672Anti-Tumor Effects of Ganoderma lucidum (Reishi) in Inflammatory Breast Cancer in In Vivo and In Vitro Models. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3585368/= PMID: 23468988Neurotrophic properties of the Lion's mane medicinal mushroom, Hericium erinaceus (Higher Basidiomycetes) from Malaysia https://pubmed.ncbi.nlm.nih.gov/24266378/PMID: 24266378

This week we cover off all things artificial (and natural) sweeteners. Lab created, naturally derived...is there a difference on our health outcomes?This week Sal and Shauna cover:Can sweeteners actually cause cancer?Whether sweeteners impact gut healthWhy too many make you crap your pantsIf they can make you crave more sweet foodHow sweeteners affect your appetiteWeather sweeteners are actually good for weight lossWhich sweeteners are beneficial for oral healthTwo awesome new health hacksHave questions / comments? Come stalk us on Social Media!Podcast: @wellnessfactorfictionSal: @thefitfoodieblogShauna: @shaunashauna_References:Effects of stevia, aspartame, and sucrose on food intake, satiety, and postprandial glucose and insulin levelsReplacing caloric beverages with water or diet beverages for weight loss in adults: main results of the Choose Healthy Options Consciously Everyday (CHOICE) randomized clinical trialMarinovich M, Galli CL, Bosetti C, Gallus S, La Vecchia C. Aspartame, low-calorie sweeteners and disease: regulatory safety and epidemiological issues. Food and Chemical Toxicology 2013; 60:109-15. [PubMed Abstract]Fueling the obesity epidemic? Artificially sweetened beverage use and long-term weight gain Low-Dose Stevia (Rebaudioside A) Consumption Perturbs Gut Microbiota and the Mesolimbic Dopamine Reward System

We're so excited to be back with you for Season 2 of Wellness: Fact or Fiction!We took a few weeks off to research more topics and can't wait to share them with you!In this episode we share with you some highlights from S1, and also tell you exactly what to expect in S2.Have questions / comments? Come stalk us on Social Media!Podcast: @wellnessfactorfictionSal: @thefitfoodieblogShauna: @shaunashauna_

BITESIZE: MCT HAS THERAPEUTIC BENEFITS

BITESIZE: Are protein powders only effective within an hour of working out?

Is coffee a fat burner? Find out in this BITESIZE ep! Sal and Shauna will be back for Season 2 in April! Have questions / comments? Come stalk us on Social Media! Podcast: @wellnessfactorfiction Sal: @thefitfoodieblog Shauna: @shaunashauna_

Will taking collagen actually make my skin, hair and nails stronger? Find out in this BITESIZE ep! Sal and Shauna will be back for Season 2 in April! Have questions / comments? Come stalk us on Social Media! Podcast: @wellnessfactorfiction Sal: @thefitfoodieblog Shauna: @shaunashauna_

Does time restricted eating help exercise performance? Find out in this BITESIZE ep!Sal and Shauna will be back for Season 2 in April!Have questions / comments? Come stalk us on Social Media!Podcast: @wellnessfactorfictionSal: @thefitfoodieblogShauna: @shaunashauna_

Can CBD enhance your workout? Find out in this BITESIZE ep! Sal and Shauna will be back for Season 2 in April! Have questions / comments? Come stalk us on Social Media! Podcast: @wellnessfactorfiction Sal: @thefitfoodieblog Shauna: @shaunashauna_

Have questions / comments? Come stalk us on Social Media!Podcast: @wellnessfactorfictionSal: @thefitfoodieblogShauna: @shaunashauna_

At least 2 of your mates have told you to they have ‘just the right oil' for your health complaint… in fact, we receive WEEKLY dm's about a popular essential oil company's products, asking whether I'd like a cure-all to beat my anxiety, bloating, cravings and more. Essential oils are big business. In fact, Last year alone consumers in the United States spent $1 billion on essential oil products and is expected to exceed $11 billion by the year 2022. But what does the research say? Do essential oils actually work?In today's episode of theWellness Fact or Fiction podcast, we dive into:What the science says behind the claims on Essential oilsWhich Essential Oils Are BestWhat to avoid when looking for an essential oilHow to find quality essential oilsTips to help you shop for the pure stuffHow lavender oil may affect pubescent boys' breast tissueHave questions / comments? Come stalk us on Social Media!Podcast: @wellnessfactorfictionSal: @thefitfoodieblogShauna: @shaunashauna_Want to be sure never to miss a single episode? Then please subscribe to the podcast, tell a friend about Wellness: Fact or Fiction, or take a screenshot of the podcast and post it oninstagram stories! It's with your support that this podcast can reach the audience that will benefit the most from the content we create. Thank you xoReferences and links Mentioned:Dornic N, Ficheux AS, Roudot AC, Saboureau D, Ezzedine K. 2016. Usage patterns of aromatherapy among the French general population: a descriptive study focusing on dermal exposure. Regul Toxicol Pharmacol 76:87–93.Henley DV, Lipson N, Korach KS, Bloch CA. 2007. Prepubertal gynecomastia linked to lavender and tea tree oils. N Engl J Med 356(5):479–85.Hay IC, Jamieson M, Ormerod AD. Randomized trial of aromatherapy. Successful treatment for alopecia areata. Arch Dermatol. 1998 Nov;134(11):1349-52. doi: 10.1001/archderm.134.11.1349. PMID: 9828867.Ramsey JT, Li Y, Arao Y, Naidu A, Coons LA, Diaz A, Korach KS. 2019. Lavender products associated with premature thelarche and prepubertal gynecomastia: case reports and EDC activities. J Clin Endocrinol Metab; doi:10.1210/jc.2018-01880 [Online 8 Aug 2019].Kate Louise Fismer, Karen Pilkington, Lavender and sleep: A systematic review of the evidence, European Journal of Integrative Medicine, Volume 4, Issue 4, 2012, Pages e436-e447, ISSN 1876-3820, https://doi.org/10.1016/j.eujim.2012.08.001.

Have questions / comments? Come stalk us on Social Media!Podcast: @wellnessfactorfictionSal: @thefitfoodieblogShauna: @shaunashauna_

Golden wonder powder or just delicious in a latte? It's been touted as a cure-all for many illness and diseases ranging from alzheimers to depression. But that's the ACTUAL score with turmeric and how much should we be taking for it to benefit us?This week Sal and Shauna cover:What the ‘therapeutic dose' of turmeric isWhether we can get enough from wholefoodsDoes it actually work for inflammation?Nano-formulations which you should be looking for in supplementationWhether it stains your teethCurrent scientific findings on what curcurmin is good forWhat you must take turmeric with in order for it to be absorbedWhat Shauna finds on her tongue scraping endeavoursHave questions / comments? Come stalk us on Social Media!Podcast: @wellnessfactorfictionSal: @thefitfoodieblogShauna: @shaunashauna_References:Dei Cas, M., & Ghidoni, R. (2019). Dietary Curcumin: Correlation between Bioavailability and Health Potential. Nutrients, 11(9), 2147. https://doi.org/10.3390/nu11092147https://www.consumerlab.com/reviews/turmeric-curcumin-supplements-spice-review/turmeric/Pakfetrat, M., Basiri, F., Malekmakan, L., & Roozbeh, J. (2014). Effects of turmeric on uremic pruritus in end stage renal disease patients: a double-blind randomized clinical trial. Journal of nephrology, 27(2), 203–207. https://doi.org/10.1007/s40620-014-0039-2

Have questions / comments? Come stalk us on Social Media! Podcast: @wellnessfactorfiction Sal: @thefitfoodieblog Shauna: @shaunashauna_ If you, or someone you love needs help with an eating disorder or you just want to have a chat, head to The Butterfly Foundation. They have some incredible resources and their qualified team are ready to assist. http://butterfly.org.au

Sal's Reading Recommendations:ON EATING MEAT, by Matthew Evans: https://amzn.to/3pAkj7bSimon Hill's Vegan Food Pyramid: https://plantproof.com/veganfoodpyramid/Have questions / comments? Come stalk us on Social Media!Podcast: @wellnessfactorfictionSal: @thefitfoodieblogShauna: @shaunashauna_References:Benatar, J., & Stewart, R. (2018). Cardiometabolic risk factors in vegans; A meta-analysis of observational studies. PLOS ONE, 13(12), e0209086. doi: 10.1371/journal.pone.0209086Barthels, F., Meyer, F., & Pietrowsky, R. (2018). Orthorexic and restrained eating behaviour in vegans, vegetarians, and individuals on a diet. Eating And Weight Disorders - Studies On Anorexia, Bulimia And Obesity, 23(2), 159-166. doi: 10.1007/s40519-018-0479-0Clarys, P., Deriemaeker, P., Huybrechts, I., Hebbelinck, M., & Mullie, P. (2013). Dietary pattern analysis: a comparison between matched vegetarian and omnivorous subjects. Nutrition Journal, 12(1). doi: 10.1186/1475-2891-12-82Losasso, C., Eckert, E. M., Mastrorilli, E., Villiger, J., Mancin, M., Patuzzi, I., Di Cesare, A., Cibin, V., Barrucci, F., Pernthaler, J., Corno, G., & Ricci, A. (2018). Assessing the Influence of Vegan, Vegetarian and Omnivore Oriented Westernized Dietary Styles on Human Gut Microbiota: A Cross Sectional Study. Frontiers in microbiology, 9, 317. https://doi.org/10.3389/fmicb.2018.00317Lynch, H., Johnston, C., & Wharton, C. (2018). Plant-Based Diets: Considerations for Environmental Impact, Protein Quality, and Exercise Performance. Nutrients, 10(12), 1841. doi: 10.3390/nu10121841Turner-McGrievy, G. M., Barnard, N. D., & Scialli, A. R. (2007). A two-year randomized weight loss trial comparing a vegan diet to a more moderate low-fat diet. Obesity (Silver Spring, Md.), 15(9), 2276–2281. https://doi.org/10.1038/oby.2007.270

Have questions / comments? Come stalk us on Social Media!Podcast: @wellnessfactorfictionSal: @thefitfoodieblogShauna: @shaunashauna_References:Mazur, A., Maier, J. A., Rock, E., Gueux, E., Nowacki, W., & Rayssiguier, Y. (2007). Magnesium and the inflammatory response: potential physiopathological implications. Archives of biochemistry and biophysics, 458(1), 48–56. https://doi.org/10.1016/j.abb.2006.03.031Nielsen, F. H., Johnson, L. K., & Zeng, H. (2010). Magnesium supplementation improves indicators of low magnesium status and inflammatory stress in adults older than 51 years with poor quality sleep. Magnesium research, 23(4), 158–168. https://doi.org/10.1684/mrh.2010.0220Simental-Mendía, L. E., Rodríguez-Morán, M., & Guerrero-Romero, F. (2014). Oral magnesium supplementation decreases C-reactive protein levels in subjects with prediabetes and hypomagnesemia: a clinical randomized double-blind placebo-controlled trial. Archives of medical research, 45(4), 325–330. https://doi.org/10.1016/j.arcmed.2014.04.006

Magnesium is a hugely important part of our biological systems, but upwards of 60 percent of the population in Australia is deficient in magnesium. The situation looks worse for our listeners in the US with estimates of around 80%. So is supplementation a legitimate option? And which one should you take? This ep we dive into:Why magnesium could be the important mineral for your health.What functions magnesium has in your body.How ATP – the AA batteries of the human body – relies on magnesium.How magnesium affects your sleep qualityHow this macromineral can help with PMS and bloatingIs the powdered stuff really any better than the pill form?Which side-effects could arise from taking magnesium supplements (you must hear this!)Sal's Buckwheat Porridge + Chamomile Poached Pear Recipe:https://the-fit-foodie.com/recipes/buckwheat-porridge-with-chamomile-poached-pear/References:Al Alawi, A. M., Majoni, S. W., & Falhammar, H. (2018). Magnesium and Human Health: Perspectives and Research Directions. International journal of endocrinology, 2018, 9041694. https://doi.org/10.1155/2018/9041694Barragán-Rodríguez, L., Rodríguez-Morán, M., & Guerrero-Romero, F. (2008). Efficacy and safety of oral magnesium supplementation in the treatment of depression in the elderly with type 2 diabetes: a randomized, equivalent trial. Magnesium research, 21(4), 218–223.Facchinetti, F., Borella, P., Sances, G., Fioroni, L., Nappi, R. E., & Genazzani, A. R. (1991). Oral magnesium successfully relieves premenstrual mood changes. Obstetrics and gynecology, 78(2), 177–181.Golf, S. W., Bender, S., & Grüttner, J. (1998). On the significance of magnesium in extreme physical stress. Cardiovascular drugs and therapy, 12 Suppl 2, 197–202. https://doi.org/10.1023/a:1007708918683Nielsen, F. H., & Lukaski, H. C. (2006). Update on the relationship between magnesium and exercise. Magnesium research, 19(3), 180–189.Schwalfenberg, G. K., & Genuis, S. J. (2017). The Importance of Magnesium in Clinical Healthcare. Scientifica, 2017, 4179326. https://doi.org/10.1155/2017/4179326https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4161081/https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5452159/https://www.acog.org/Patients/FAQs/Premenstrual-Syndrome-PMS?IsMobileSet=falseHave questions / comments? Come stalk us on Social Media!Podcast: @wellnessfactorfictionSal: @thefitfoodieblogShauna: @shaunashauna_

BITESIZE | Is salt is a good thing to supplement on Keto?

‘Keto' was the MOST googled diet of 2018, and the legacy seemingly still lives on. Hundreds of recipe books, guides and even online courses are still springing up. With plenty of exciting new research taking place in this field, we uncover the latest findings and science behind this low-carb approach to dieting that was originally intended to reduce seizures in epileptic people. In this ep you will learn:If the ketogenic diet really just Atkins 2.0the basic mechanisms of how keto worksWhether a keto approach is actually a useful tool for burning fatHow ketogenic diets impact mental clarityWhat gluconeogenesis is.Whether ketogenic diets can negatively impact your cholesterolWhat the ‘keto flu' is and how to avoid it, naturallyThe types and amounts of carbohydrates to eat on the keto dietHow to maintain muscle mass on a ketogenic diet.The preferred testing method to determine if your body is actually in ketosis.The sciencey-stuff we stole:Carr AJ, et al. Chronic ketogenic low carbohydrate high fat diet has minimal effects on acid-base status in elite athletes. Nutrients. 2018;10(2):236.Lydia A. Bazzano, Tian Hu, Kristi Reynolds, et al. Effects of Low-Carbohydrate and Low-Fat Diets: A Randomized Trial. Ann Intern Med.2014;161:309-318.https://www.acpjournals.org/doi/10.7326/M14-0180?articleid=1900694&Ma S, et al. An 8-week ketogenic diet alternated interleukin-6, ketolytic and lipolytic gene expression, and enhanced exercise capacity in mice. Nutrients. 2018;10(11):1696.Mansoor, N., Vinknes, K. J., Veierød, M. B., & Retterstøl, K. (2016). Effects of low-carbohydrate diets v. low-fat diets on body weight and cardiovascular risk factors: a meta-analysis of randomised controlled trials. The British journal of nutrition, 115(3), 466–479.Shai, I., Schwarzfuchs, D., Henkin, Y., Shahar, D., Witkow, S., & Greenberg, I. et al. (2008). Weight Loss with a Low-Carbohydrate, Mediterranean, or Low-Fat Diet. New England Journal Of Medicine, 359(3), 229-241. doi: 10.1056/nejmoa0708681Clinical Trial for Keto Covid Diet (currently recruiting) : Eucaloric Ketogenic Diet in COVID-19 Cytokine Storm Syndromehttps://clinicaltrials.gov/ct2/show/NCT04492228?cond=ketogenic&draw=2&rank=6https://www.fxmedicine.com.au/content/ketones-fourth-macronutrient-dr-dominic-dagostinoWANT MORE KETO INFO? We love:Complete Keto by Drew ManningKeto Diet by Dr Josh AxeHave questions / comments? Come stalk us on Social Media!Podcast: @wellnessfactorfictionSal: @thefitfoodieblogShauna: @shaunashauna_

Welcome to another BITESIZE episode of Wellness: Fact or Fiction.Today this extra content is focusing on probiotics and mental health. It's a goodie!If you like what you hear, share if with a friend and go back to the full episode on Probiotics to learn more.Have questions / comments? Come stalk us on Social Media!Podcast: @wellnessfactorfictionSal: @thefitfoodieblogShauna: @shaunashauna_

Are Probiotics Making you Bloated?

Surprise! Welcome to your new BITESIZE episode of Wellness: Fact or Fiction.Sal and Shauna are excited to give you a BONUS BITE of this week's ep on alcohol. Today they're unpacking whether or not alcohol increases your appetite, and if so, what can we do to negate it?If you like what you hear, share if with a friend and go back to Episode 9 to hear the full conversation.Have questions / comments? Come stalk us on Social Media!Podcast: @wellnessfactorfictionSal: @thefitfoodieblogShauna: @shaunashauna_

You might not want to hear this...but if you drink alcohol, hit play. It's not all bad news, we promise. This week, we dive into:What alcohol actually does to your hunger signalsHow alcohol can affect sleep quality and lengthHow to limit the impacts of alcohol on your weight lossSal's experience with her Negroni-addicted boyfriend and weight gainHow counting from 5 to 1 can change your drinking habitsRecommended Books:Atomic Habits - James ClearLose weight, feel great - Dr Rangan Chattergee5 Second Rule - Mel RobinsReferences:Mel Robbins: How to stop screwing yourself over | TED Talkhttps://www.ted.com/talks/mel_robbins_how_to_stop_screwing_yourself_over?language=enHave questions / comments? Come stalk us on Social Media!Podcast: @wellnessfactorfictionSal: @thefitfoodieblogShauna: @shaunashauna_

Every year, we spend BILLIONS of dollars on vitamins, mostly without really knowing if we need them, or if they're doing us any good. They are the most commonly used supplement in the world.In this ep we take a look at the current scientific research behind some of the most popular ones, and cover:Whether multivitamins contain the same stuffHow sailors helped us discover vitamins.The scientific evidence for and against taking one-pill for everythingWhether it's more beneficial to take isolated vitamins or one big multi.Can they help you live your healthiest and longest life?What a ‘therapeutic dose' meansWhat the AUST L number is and why you need to look for it on packagingWhich trusted brands Sal will be prescribing as a Clinical Nutritionist in Australia.Reporting non-compliant advertising to the TGA (for Australian Vitamins):https://www.tga.gov.au/advertising-enforcement-and-outcomesThe science:Bailey RL, Fulgoni VL 3rd, Keast DR, Dwyer JT. Examination of vitamin intakes among US adults by dietary supplement use. J Academy Nutrition Dietetics. 2012;112(5):657-663, e4Google ScholarBailey, R. L., Fakhouri, T. H., Park, Y., Dwyer, J. T., Thomas, P. R., Gahche, J. J., Miller, P. E., Dodd, K. W., Sempos, C. T., & Murray, D. M. (2015). Multivitamin-mineral use is associated with reduced risk of cardiovascular disease mortality among women in the United States. The Journal of nutrition, 145(3), 572–578. https://doi.org/10.3945/jn.114.204743Block G, Jensen CD, Norkus EP, et al. Usage patterns, health, and nutritional status of long-term multiple dietary supplement users: a cross-sectional study. Nutr J. 2007;6:3017958896PubMedConner M, Kirk SF, Cade JE, Barrett JH. Why do women use dietary supplements? The use of the theory of planned behaviour to explore beliefs about their use. Soc Sci Med. 2001;52(4):621-63311206658Foote JA, Murphy SP, Wilkens LR, Hankin JH, Henderson BE, Kolonel LN. Factors associated with dietary supplement use among healthy adults of five ethnicities: the Multiethnic Cohort Study. Am J Epidemiol. 2003;157(10):888-89712746241Harrison RA, Holt D, Pattison DJ, Elton PJ. Are those in need taking dietary supplements? a survey of 21 923 adults. Br J Nutr. 2004;91(4):617-62315035689PubMedMacpherson, H., Silberstein, R., & Pipingas, A. (2012). Neurocognitive effects of multivitamin supplementation on the steady state visually evoked potential (SSVEP) measure of brain activity in elderly women. Physiology & behavior, 107(3), 346–354. https://doi.org/10.1016/j.physbeh.2012.08.006Rock CL. Multivitamin-multimineral supplements: who uses them? Am J Clin Nutr. 2007;85(1):277S-279S17209209PubMedRosenberg IH. Challenges and opportunities in the translation of the science of vitamins. Am J Clin Nutr. 2007;85(1):325S-327S17209220PubMedSesso, H. D., Christen, W. G., Bubes, V., Smith, J. P., MacFadyen, J., Schvartz, M., Manson, J. E., Glynn, R. J., Buring, J. E., & Gaziano, J. M. (2012). Multivitamins in the prevention of cardiovascular disease in men: the Physicians' Health Study II randomized controlled trial. JAMA, 308(17), 1751–1760. https://doi.org/10.1001/jama.2012.14805Watkins, M. L., Erickson, J. D., Thun, M. J., Mulinare, J., & Heath, C. W., Jr (2000). Multivitamin use and mortality in a large prospective study. American journal of epidemiology, 152(2), 149–162. https://doi.org/10.1093/aje/152.2.149https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/1568520?dm_i=13BV,1CD82,875I88,4JUZN,#full-text-tabHave questions / comments? Come stalk us on Social Media!Podcast: @wellnessfactorfictionSal: @thefitfoodieblogShauna: @shaunashauna_

If you haven't drunk the Kool-aid and worked out at an F45, sweating and gasping for air, you're missing out on the workout of the generation. We're talking high-intensity interval training, or HIIT. Some say it's awful and vow never to do it again. Others get quickly addicted and claim it's the best thing they've ever done for their bodies, turning back to steady-state cardio to keep their energy balance in check. So who's right?In this episode of Wellness: Fact or Fiction, we dive into:1. What exactly constitutes steady-state cardio vs high-intensity interval training2. What each type of cardio does biologically3. Which type of cardio burns fat most efficiently4. Why a blend of both high- and low-intensity exercise is the best system of cardiovascular training.Have questions / comments? Come stalk us on Social Media!Podcast: @wellnessfactorfictionSal: @thefitfoodieblogShauna: @shaunashauna_References:Fallahi, A., Gaeini, A., Shekarfroush, S., & Khoshbaten, A. (2015). Cardioprotective Effect of High Intensity Interval Training and Nitric Oxide Metabolites (NO2 (-), NO3 (-)). Iranian journal of public health, 44(9), 1270–1276.Foster, C., Farland, C. V., Guidotti, F., Harbin, M., Roberts, B., Schuette, J., Tuuri, A., Doberstein, S. T., & Porcari, J. P. (2015). The Effects of High Intensity Interval Training vs Steady State Training on Aerobic and Anaerobic Capacity. Journal of sports science & medicine, 14(4), 747–755.Keating, S. E., Johnson, N. A., Mielke, G. I., & Coombes, J. S. (2017). A systematic review and meta-analysis of interval training versus moderate-intensity continuous training on body adiposity. Obesity reviews : an official journal of the International Association for the Study of Obesity, 18(8), 943–964. https://doi.org/10.1111/obr.12536Why Should You Do HIIT Cardio — and What Is It? A Trainer Explains. POPSUGAR Fitness Australia. (2021). Retrieved 7 January 2021, from https://www.popsugar.com.au/fitness/What-HIIT-Cardio-45876316.Sal's book recommendations:The One Minute Workout, Martin Gibala

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 bodyHow MCT is different to coconut oilThe 4 kinds of MCT'sMCT's effects on fat lossHow MCT's differ from other kinds of fats (LCT's)How MCT's may assist therapeutically in neurodegenerative diseasesTherapeutic dosage if you want to include them in your dietWhy MCTs are linked with the benefits of breast milkHow MCT's may be beneficial in promoting gut healthHow to look for a reputable productMCT's effects on exercise performanceSal's book recommendations:The Coconut Oil Miracle - Bruce FifeThe Keto Diet - Dr Josh AxeThe Coconut Oil and Low-Carb Solution for Alzheimer's, Parkinson's, and Other Diseases - Mary NewportGet 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)90101-7Lasekan, 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/132.3.329Ogbolu, 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.2006.1209Rial, 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/nu8050281St-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=1nx1pvt10br9tBray, 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.114.091769Leidy, 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.2010.203Noakes, 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/81.6.1298Publishing, 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.2007.08.026COME GET SOCIAL! Leave us feedback, ask questions, and share this ep with your mates!www.instagram.com/WellnessFactorFictionwww.instagram.com/TheFitFoodieBlogwww.instagram.com/ShaunaShauna_History: https://www.tigerfitness.com/blogs/supplements/the-complete-history-of-protein-powderHow 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 bodyWhats the difference between hydrolyzed and unhydrolyzed collagenIs bovine or marine collagen the best?3 types of collagen you probably didn't know about.Collagen vs GelatinClarification on the marketing hype of ‘peptides'The role of Vitamin C in collagen formationCan we get sufficient collagen from natural foods?Sal's personal experience with marine collagen after supplementing for 2 years.Possible negative side effects of collagenHave questions / comments? Come stalk us on Social Media!Podcast: @wellnessfactorfictionSal: @thefitfoodieblogShauna: @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.12174Borumand, 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.S65939Silva, 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%2Fmd12125881Song, 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%2Fnu9111209ReferencesGlycine http://www.ncbi.nlm.nih.gov/pubmed/20093739L-proline https://pubchem.ncbi.nlm.nih.gov/compound/L-prolineHydroxyproline http://emedicine.medscape.com/article/2087938-overviewL-alanine https://pubchem.ncbi.nlm.nih.gov/compound/L-alanineMark's Daily Apple (Mark Sisson) – 10 Reasons to Eat More Collagenhttps://www.ncbi.nlm.nih.gov/books/NBK21582/https://pubmed.ncbi.nlm.nih.gov/24401291/https://pubmed.ncbi.nlm.nih.gov/18416885/http://tracking.vitalproteins.com/aff_c?offer_id=8&aff_id=2542Further ReadingWellness Mama – Benefits of CollagenDr. Josh Axe – What is Collagen? 7 Ways Collagen Can Boost Your HealthCollagen: The Fibrous Proteins of the MatrixHerbWisdom.com

If you haven't been sucked into purchasing a ‘fat burning' or ‘metabolism boosting' product before, we praise you. For the rest of us that have, it's time to stop wasting your dollars.This week Sal and Shauna dive into the facts of these products and their natural alternatives. You'll learn:How many additional calories one black coffee burnsWhich fat burners ACTUALLY workWhich substances are banned and whyWhich alternative wholefood options act as fat burners / metabolism boostersSide effects of fat burnersWhere best to spend your hard-earned dollars!Where to check the risk and quality of your supplements:Labdoor.comSports Integrity Australia AppHave questions / comments? Come stalk us on Social Media!Podcast: @wellnessfactorfictionSal: @thefitfoodieblogShauna: @shaunashauna_References from this Ep:Astrup A, Toubro S, Cannon S, Hein P, Breum L, Madsen J. (1990) Caffeine: a double-blind, placebo controlled study of it's thermogenic, metabolic, and cardiovascular effects in healthy voulunteers. Am J Clin Nutr.Doi: 10.1093/ajcn/51.5.759Beck TW, Housh (2006) Effects of Caffiene-containing supplement on Strength, Muscular Endurance, and Anaerobic Capabilities. Journal of Strength and Condisitoning Res.Joseph S, Jacquest H, Plourde M, Mitchel PL, McLeod RD, Jones PJH(2011). Conjugated Linoleic Acid Supplementation for 8 Weeks Does Not Effect Body Compostition, Lipid Profile or Safety Biomarkers in Overweight, Hyperlipidemic Men. Journal of Nutrition.Doi: 10.3945/jn.110.135087McCarty MF. (2002) Pre-exercise administration of yohimbine may enhance the efficacy of exercise training as a fat loss strategy by boosting lipolysis. Med Hypotheses. 58(6):491-495.Morimoto C, Satoh Y, Hara M, Inoue S, Tsuita T, Okuda H. (2005) Anti-obese Action of Rasbperry Ketone. Life Science.Doi: 10.1016/j.lfs.2004.12.029Onakpoya I, Hung SK, Perry R, Wider B, Ernst E. (2011) The use of Garcinia Extract (Hydroxycitric Acid) as a Weightloss Supplement: A Systematic Review and Meta-Analysis of Ramdomised Clinical trials. Journal of Obesity.Doi:10.1155/2011/509038Onakpoya I, Terry R, Ernst E. (2011) The use of Green Coffee Extract as a weight loss supplement - A Systematic Review and Meta-Analysis or Randomised Clinical Trials. Gastroenterol Res Pract.Doi:10.1038/sj.ijo.0803437Polavarapu, Abhishek D. MBBS; Daoud, Magda MD; Philipose, Jobin MBBS; Deeb, Liliane MD Fat Burner Causing Liver Injury, American Journal of Gastroenterology: October 2017 - Volume 112 - Issue - p S1571Westerterp K. R. (2004). Diet induced thermogenesis. Nutrition & metabolism, 1(1), 5. https://doi.org/10.1186/1743-7075-1-5

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 isThe history of fastingWhether we should eat like our ancestorsWhat the health benefits areWhether intermittent fasting is just another calorie deficit tacticIf fasting benefits extend beyond weight lossOur favourite healthier donuts.A subset of Intermittent fasting called Time-Restricted EatingHow food can with your circadian rhythmShauna's bowel movementsSal's Book Recommendations:The Obesity Code: Unlocking the Secrets of Weight Loss - Jason Fung.The Scientific Approach to Intermittent Fasting - Dr Michael VanDerscheldenHave questions / comments? Come stalk us on Social Media!Podcast: @wellnessfactorfictionSal: @thefitfoodieblogShauna: @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/S0029665116002986Chow 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/nu11102442Stockman, 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/s13679-018-0308-9Don't forget to Subscribe + Leave a review - we will send you a free donut voucher.JKS.

In this episode we cover a lot of juicy topics, including:What CBD actually is and how is differs from THCThe history of CBD becoming a Schedule 1 narcoticIf CBD is addictiveHow CBD can affect your neurotransmitters and what effect that hasWhether CBD can enhance your workoutsWhether CBD will show up on a drug testKim Kardashian's CBD baby shower!What the legalities are of CBD in AustraliaHow you can access CBD legally in AustraliaWhether 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.2019.00099TGA Medicinal Cannabis Guidelines:https://www.tga.gov.au/medicinal-cannabis-guidance-documentsCDA Clinics (To assist with CBD and THC access in Australia, legally):https://cannabisdoctorsaustralia.com.auHigh 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.orgForia Wellness (Intimacy Suppositories + Arousal Oil):https://www.foriawellness.comSal's Book Recommendations:‘A Women's Guide to Cannabis' by Nikki FurrerCBD: 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 BackesThe Cannabis Health Index by Uwe BieschingHave questions / comments? Come stalk us on Social Media!Podcast: @wellnessfactorfictionSal: @thefitfoodieblogShauna: @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: @wellnessfactorfictionSal: @thefitfoodieblogShauna: @shaunashauna_