WEBVTT - Ask Me Anything: Low-calorie protein, supplement mixing and why am I so tired? 0:00:00.720 --> 0:00:03.160 Why is it so hard to get real answers about 0:00:03.200 --> 0:00:06.560 your health. If you've been told that everything looks fine, 0:00:06.760 --> 0:00:08.800 but you know that something is off, well, you're not 0:00:08.960 --> 0:00:12.800 imagining it. That's why I created Vitality three sixty to 0:00:12.880 --> 0:00:16.080 help you better understand what's going on inside your body 0:00:16.200 --> 0:00:19.040 so that you can take the targeted action needed. With 0:00:19.120 --> 0:00:22.639 a functional health approach plus testing, we go beyond the 0:00:22.720 --> 0:00:26.480 guesswork to uncover the root causes of your symptoms. I've 0:00:26.520 --> 0:00:30.720 teamed up with Doctyesmina, an incredible integrative GP and together 0:00:30.800 --> 0:00:33.880 we will help you decode your body's signals and answer 0:00:33.960 --> 0:00:38.000 questions like why am I always exhausted? What's really causing 0:00:38.040 --> 0:00:42.159 my stubborn weight? Am I inflamed? Insulin resistant? Or maybe 0:00:42.159 --> 0:00:45.560 missing key nutrients? Because when you understand your body better, 0:00:45.800 --> 0:00:48.920 you can transform your health. Visit v three sixty dot 0:00:49.000 --> 0:00:51.800 health or check out the show notes for more. This 0:00:52.000 --> 0:00:54.440 is Healthy Heir with Amelia Phillips and welcome to this 0:00:54.520 --> 0:00:57.560 month's Ask Me Anything episode, where you get to answer 0:00:57.560 --> 0:01:00.279 all your fabulous questions that you've sent me in. I've 0:01:00.280 --> 0:01:03.000 got a real range of questions today, from getting to 0:01:03.040 --> 0:01:04.039 the bottom. 0:01:03.680 --> 0:01:05.000 Of why you're so tired. 0:01:05.520 --> 0:01:10.320 That's a very common question that I hear to supplement interactions, 0:01:10.440 --> 0:01:13.160 you know, when it comes to taking multiple supplements, which 0:01:13.160 --> 0:01:17.600 ones compete with each other or block absorption all the 0:01:17.600 --> 0:01:20.160 way through to protein and how we can get more 0:01:20.240 --> 0:01:21.399 protein in our. 0:01:21.360 --> 0:01:23.440 Diet but for less calories. 0:01:24.160 --> 0:01:26.800 So before I dive into those questions, little bit of 0:01:26.840 --> 0:01:29.399 a life update from me. I mean, we are really 0:01:29.440 --> 0:01:33.720 just rocking and rolling into the year. We're into term 0:01:33.920 --> 0:01:39.280 two for school, and recently I did my big annual 0:01:39.319 --> 0:01:41.920 blood tests, which is basically the same panel that I 0:01:42.040 --> 0:01:46.840 run with my inner vitality members over fifty five key biomarkers, 0:01:46.840 --> 0:01:50.000 and I do it on myself once or sometimes twice 0:01:50.040 --> 0:01:52.880 a year. And you know, looking at these results that 0:01:52.920 --> 0:01:55.440 came in the other day, it just reminds me how 0:01:55.600 --> 0:01:58.880 useful and important they are, and looking at them through 0:01:58.960 --> 0:02:04.320 an optimal life lens, not just through a disease diagnosis lens, 0:02:04.400 --> 0:02:08.079 which is often how regular GPS will view them. And 0:02:08.120 --> 0:02:11.480 there's nothing wrong with that, but I want to feel optimal. 0:02:11.680 --> 0:02:15.240 I'm not just trying to diagnose a disease. I'm trying 0:02:15.280 --> 0:02:18.440 to optimize my health. Really interesting for me personally, there 0:02:18.440 --> 0:02:22.680 are a few declining markers in this test mainly around 0:02:22.720 --> 0:02:26.200 my nutrient levels, So my iron levels have dropped. My 0:02:26.320 --> 0:02:28.880 vitamin D had dropped, which is so surprising. It was 0:02:28.919 --> 0:02:32.000 down to I think it was seventy eight animals per liter, 0:02:32.240 --> 0:02:34.240 and back in November when I had it tested, it 0:02:34.320 --> 0:02:36.560 was around one hundred and ten. So it just goes 0:02:36.600 --> 0:02:39.800 to show that even though it's still you know, sunny 0:02:39.880 --> 0:02:42.560 and warm, I haven't been getting as much sun. Haven't 0:02:42.600 --> 0:02:46.080 been supplementing either over summer, and so that's just been 0:02:46.080 --> 0:02:48.080 a real reminder for me. All Right, I've dropped below 0:02:48.120 --> 0:02:52.040 that optimal eighty mark, and so I will be supplementing 0:02:52.120 --> 0:02:55.480 throughout winter now. With my vitamin D. My iodne had 0:02:55.560 --> 0:03:01.200 dropped quite significantly, and so had my magnesium. Interestingly, this 0:03:01.360 --> 0:03:04.880 time with magnesium, I actually had two magnesium tests. I 0:03:04.960 --> 0:03:08.560 had the regular magnesium that most of us get in 0:03:08.639 --> 0:03:12.080 our bone health markers, but I actually went and got 0:03:12.120 --> 0:03:16.320 a second, more novel magnesium test, which is called the 0:03:16.560 --> 0:03:21.200 RBC magnesium or red blood cell magnesium. Unfortunately, those results 0:03:21.240 --> 0:03:23.680 aren't in yet. On the RBC they take a bit longer, 0:03:23.800 --> 0:03:26.200 so I'll have to report back next month to see 0:03:26.280 --> 0:03:29.639 a what those levels are and b how they compared 0:03:29.680 --> 0:03:33.040 to my regular serum magnesium. I'm curious to see if 0:03:33.040 --> 0:03:35.920 they were around the same or if they had very 0:03:36.000 --> 0:03:40.720 different outcomes. But I could feel all of these markers 0:03:40.800 --> 0:03:43.960 just being a little subpar. I was just noticing I 0:03:44.000 --> 0:03:48.400 was getting extra tired and just feeling like I wasn't 0:03:48.520 --> 0:03:51.520 able to push through. In this last month, I've been fine, 0:03:51.520 --> 0:03:54.280 It's just been more of a subtle tea. So now 0:03:54.320 --> 0:03:56.400 I'm really clear, I know exactly what I need to do. 0:03:56.400 --> 0:03:59.040 I'm going to supplement with iron just to get because 0:03:59.040 --> 0:04:01.800 they'd dropped really low into the twenties. So I am 0:04:01.800 --> 0:04:04.800 going to supplement with iron for the next month or two, 0:04:04.880 --> 0:04:09.600 and then I'll focus mostly on nutrients iodine. I'll mostly 0:04:09.640 --> 0:04:13.080 focus on more seaweed. I love those seaweed snacks. Usually 0:04:13.080 --> 0:04:15.160 a packet of those a day gets my levels right up. 0:04:15.160 --> 0:04:17.400 But I do actually have an iodron spray as well 0:04:17.400 --> 0:04:19.520 that I might use for the next month, and then 0:04:19.560 --> 0:04:23.039 I'll switch over to the seaweed and then magnesium. I 0:04:23.040 --> 0:04:26.400 better get back on it because I haven't been supplementing 0:04:26.400 --> 0:04:27.040 with that lately. 0:04:27.120 --> 0:04:29.320 So there we go. You know, I. 0:04:29.279 --> 0:04:32.920 Feel like I've got a really clear outcome of what 0:04:32.960 --> 0:04:34.680 I need to do with each of those. But I 0:04:34.760 --> 0:04:39.119 do encourage you to get these more comprehensive biomarket tests 0:04:39.200 --> 0:04:42.159 done at least once a year so that you can 0:04:42.240 --> 0:04:44.719 be really clear on where you need to focus, especially 0:04:44.720 --> 0:04:48.000 if you're feeling quite tired or you feel like your 0:04:48.040 --> 0:04:51.359 immune systems a bit compromised. Which is a great segue 0:04:51.560 --> 0:04:55.320 into our first question of the day from the lovely 0:04:55.440 --> 0:04:59.600 Marina Owen, who sent me this question over DM on Instagram. 0:05:00.760 --> 0:05:04.960 Why am I tired all the time? I'm not lazy, 0:05:05.120 --> 0:05:10.880 I'm not unmotivated, genuinely bone deep tired and fatigued. I'm 0:05:10.920 --> 0:05:15.640 in my late forties. What is actually going on? Old Marina? 0:05:16.600 --> 0:05:21.560 You me at times and so so many others, and 0:05:21.600 --> 0:05:24.320 it just feels awful when you wake up in the 0:05:24.360 --> 0:05:26.719 morning and you literally don't know if you're going to 0:05:26.720 --> 0:05:30.120 be able to get through showering, blow drying your hair, 0:05:30.160 --> 0:05:33.080 putting your makeup on, let alone getting through the whole day. 0:05:33.120 --> 0:05:34.400 I have felt like that before. 0:05:34.640 --> 0:05:37.200 So obviously I don't know you, I can't see you. 0:05:38.000 --> 0:05:40.679 This is not a console, but I'd love to give 0:05:40.760 --> 0:05:44.880 you a framework, which I actually spoke about on another 0:05:44.920 --> 0:05:48.560 podcast recently that I think landed quite well. So I'm 0:05:48.560 --> 0:05:51.320 going to reiterate this framework with you, which is a 0:05:51.320 --> 0:05:55.799 really great troubleshooter for just recognizing where this fatigue could 0:05:55.839 --> 0:05:58.240 be coming from. So I want you to imagine a 0:05:58.720 --> 0:06:02.719 Then diagram, So that is three circles that are squished 0:06:02.800 --> 0:06:05.479 closely together, so they're all overlapping in the middle, and 0:06:05.520 --> 0:06:07.719 you know you've got that lovely sweet spot in the 0:06:07.760 --> 0:06:10.320 middle where all the three circles into play. 0:06:10.320 --> 0:06:13.599 And that is our zone of energy. Think of that that. 0:06:13.720 --> 0:06:17.600 If you've got things perfectly balanced and the Ven diagram 0:06:17.680 --> 0:06:20.599 sitting there, you are in that optimal energy. Now in 0:06:20.720 --> 0:06:25.200 each of the three circles, one of the circles is 0:06:25.240 --> 0:06:30.000 your biology, the second circle is your physiology, and the 0:06:30.040 --> 0:06:33.120 third circle is your psychology. So let's drill down into 0:06:33.120 --> 0:06:35.919 these now. If we have the three of these functioning 0:06:36.000 --> 0:06:40.960 really well, your energy levels will be fantastic, okay. But 0:06:41.200 --> 0:06:44.760 if we have one or two or parts of them 0:06:44.920 --> 0:06:48.080 that are subpar or not performing, that's where we see 0:06:48.120 --> 0:06:50.200 the Ven diagram. That's where we see the circle kind 0:06:50.200 --> 0:06:52.719 of move away and we don't get that lovely interaction 0:06:52.800 --> 0:06:55.159 in the middle. So let's start with the first circle, 0:06:55.200 --> 0:06:57.240 which is your biology. So I want you to think 0:06:57.279 --> 0:07:03.000 about this is all the tricket systems that are interplaying 0:07:03.040 --> 0:07:03.680 in your body. 0:07:03.720 --> 0:07:04.839 And there's four. 0:07:04.680 --> 0:07:07.960 Key pillars of health that we can talk about in 0:07:08.000 --> 0:07:11.520 this biology, which is your metabolic health, your hormone health, 0:07:11.800 --> 0:07:15.920 your gut health, and your inflammatory response. Now, each of 0:07:15.960 --> 0:07:19.160 those four pillars of health are so so important when 0:07:19.200 --> 0:07:20.760 it comes to energy levels. 0:07:20.840 --> 0:07:22.720 So a super quick overview. 0:07:22.280 --> 0:07:27.000 Your metabolic health is essentially where you get your energy 0:07:27.040 --> 0:07:31.120 from and your body's energy balance. So how effectively you 0:07:31.160 --> 0:07:35.320 are using glucose and fat for energy, how efficiently you 0:07:35.360 --> 0:07:39.640 are at switching between burning glucose and fat. That's where 0:07:39.640 --> 0:07:44.120 we see things like insulin resistance type two diabetes. You know, 0:07:44.160 --> 0:07:48.600 we hear people saying, oh, my metabolism's declining or slowing 0:07:48.640 --> 0:07:50.880 down as I'm aging. There's a little bit of truth 0:07:50.920 --> 0:07:52.640 to that, but not as much as we think. So 0:07:52.720 --> 0:07:54.960 metabolic health is really and think of it in very 0:07:55.160 --> 0:07:57.480 you know, simple terms. It's kind of your ability to 0:07:57.880 --> 0:08:00.640 manage your weight as well. All of these I'm talking 0:08:00.640 --> 0:08:03.320 about in this ven diagram are all testable and that's 0:08:03.400 --> 0:08:06.000 why I, you know, I love doing those tests For 0:08:06.040 --> 0:08:09.200 example that I mentioned above, So metabolic health, hormone health 0:08:09.240 --> 0:08:12.440 pretty self explanatory. We often jump straight to the sex 0:08:12.480 --> 0:08:16.440 hormones and perimenopause, but in that hormone health, there's other 0:08:16.480 --> 0:08:19.800 hormones at play as well, such as our thyroid function. 0:08:20.360 --> 0:08:24.920 You know, if these aren't either well managed or if 0:08:24.960 --> 0:08:27.600 we are going through you know, an adjustment period such 0:08:27.640 --> 0:08:31.520 as perimenopause, then that can really zap our energy levels. 0:08:31.520 --> 0:08:33.040 And so we need to look at what we can 0:08:33.080 --> 0:08:36.640 do to make sure that hormone health is optimized, that 0:08:36.640 --> 0:08:38.760 we've got some kind of strategy in place for that. 0:08:38.840 --> 0:08:43.200 The third pillar in this first circle of biology is 0:08:43.240 --> 0:08:46.320 your gut health. Okay, so if you are sitting here 0:08:46.320 --> 0:08:50.439 with lots of gut issues, whether it be constipation, diarrhea, 0:08:50.679 --> 0:08:55.200 combination of both ibs, you know, lots of food insensitivities, 0:08:55.480 --> 0:08:58.520 you just feel like your gut and digestive function has changed, 0:08:58.640 --> 0:09:01.040 that's going to zap your energy. And then the final 0:09:01.080 --> 0:09:04.439 one was your inflammatory response. So these are your inflammation 0:09:04.600 --> 0:09:08.400 levels and whether you are a bit tuned up from 0:09:08.480 --> 0:09:12.840 an inflammation perspective. And again there's really clear tests where 0:09:12.880 --> 0:09:15.679 you can see whether you are carrying some chronic inflammation 0:09:15.760 --> 0:09:18.440 and if you are, that will really zap your energy. 0:09:18.800 --> 0:09:20.640 So that's then diagram number one. 0:09:20.679 --> 0:09:24.080 That's the biology going on, and all of those systems 0:09:24.120 --> 0:09:27.040 into play and interact with each other, but we want 0:09:27.040 --> 0:09:29.880 to make sure that they're all optimized. And it's not 0:09:29.920 --> 0:09:31.160 as hard as it sounds. 0:09:31.160 --> 0:09:31.920 It's literally that. 0:09:32.120 --> 0:09:34.640 You know, the test that I actually just did measures 0:09:34.679 --> 0:09:37.280 pretty much everything there except does a few gut health ones, 0:09:37.320 --> 0:09:39.400 but it's not a full gut analysis. 0:09:39.520 --> 0:09:39.840 Okay. 0:09:39.880 --> 0:09:42.760 So then we move to then diagram circle number two, 0:09:42.760 --> 0:09:46.920 which is your physiology. So this is the physical structure, 0:09:47.040 --> 0:09:51.280 so bone, muscle, fat, it's basically your body composition. You know, 0:09:51.360 --> 0:09:54.120 we are going to be here a long time. Most 0:09:54.160 --> 0:09:58.280 of my beautiful listeners are otherwise very healthy. We're going 0:09:58.320 --> 0:10:00.680 to be living well in tel our eighties, nineties, maybe 0:10:00.679 --> 0:10:04.640 even getting to triple digits. So this earth suit of ours, 0:10:04.720 --> 0:10:07.880 this amazing physical body of ours, it has to last 0:10:08.000 --> 0:10:13.120 a very long time. So if our bone density is 0:10:13.559 --> 0:10:18.240 declining so osteopenia or osteoporosis, if we are under muscled, 0:10:18.920 --> 0:10:22.120 or if we are carrying excess body fat, that is 0:10:22.200 --> 0:10:25.280 all going to zap our energy, especially as we age. 0:10:25.480 --> 0:10:28.160 Bone density not so much you're not going to notice that. 0:10:28.200 --> 0:10:30.240 It's not going to change your energy levels today, but 0:10:30.320 --> 0:10:33.280 it certainly will later on in life, especially when you 0:10:33.320 --> 0:10:36.520 get into that pre frailty and frailty age bracket and 0:10:36.640 --> 0:10:40.080 risk of falls go up. But certainly being under muscled 0:10:40.440 --> 0:10:43.080 or carrying excess body fat is really going to zap 0:10:43.080 --> 0:10:45.640 your energy. So in that circle you want to have 0:10:45.679 --> 0:10:48.720 a think. You know, is my body composition about where 0:10:48.760 --> 0:10:52.120 it needs to be. Ideally body fat percentage between eighteen 0:10:52.160 --> 0:10:55.040 and thirty three percent. You know we're carrying more than 0:10:55.080 --> 0:10:57.720 about forty kilos of lean muscle tissue on us. A 0:10:57.760 --> 0:11:00.280 DEXA scan will tell you where you sit with that. 0:11:00.679 --> 0:11:05.000 If your physiology is sitting in that rough range, then 0:11:05.360 --> 0:11:08.160 that's a good thing, okay. And fitness level comes into 0:11:08.240 --> 0:11:10.480 that as well. If you've got a nice high fitness level, 0:11:10.520 --> 0:11:13.440 that plays into that body composition. And then finally, the 0:11:13.520 --> 0:11:17.720 third ven diagram is your psychology. Of course, if you 0:11:18.120 --> 0:11:26.480 are suffering from any mental health conditions depression, anxiety, stress, PTSD, 0:11:27.400 --> 0:11:29.760 but not just emotional health. 0:11:29.840 --> 0:11:31.920 Also in this psychology. 0:11:31.559 --> 0:11:36.920 Bucket is your ability to change your behavior or behavior 0:11:37.160 --> 0:11:43.440 change strategies, because if you are feeling motivated, optimistic, you've 0:11:43.480 --> 0:11:48.480 got some really great techniques for improving your habits and 0:11:48.600 --> 0:11:51.400 changing some of those tricky behaviors. I kind of put 0:11:51.440 --> 0:11:53.520 that in the psychology bucket as well. 0:11:53.600 --> 0:11:54.560 So Marina, in. 0:11:54.480 --> 0:11:59.720 A nutshell, if you imagine those three circles, your biology 0:11:59.800 --> 0:12:04.160 with those four levers that we pull, metabolic hormone, gut 0:12:04.280 --> 0:12:08.920 inflammatory in the first circle, your physiology so bone muscle 0:12:08.960 --> 0:12:12.240 fat in the second circle, and your psychology, your emotional health, 0:12:12.280 --> 0:12:16.439 but also your ability to change your behaviors and take action. 0:12:17.440 --> 0:12:22.720 They are the key areas that are going to optimize 0:12:22.760 --> 0:12:26.200 your energy levels. So you can literally drill down into 0:12:26.240 --> 0:12:28.480 each one and see if each of those are subpart 0:12:28.679 --> 0:12:31.800 and then of course you layer on the behavior change 0:12:31.840 --> 0:12:35.560 that's needed. So that's things like good quality sleep. You know, 0:12:35.600 --> 0:12:39.040 in the podcast that I did, we really workshopped with 0:12:39.040 --> 0:12:42.680 one of the beautiful hosts, you know, what was going 0:12:42.679 --> 0:12:45.880 on for her, and after you know, lots of great discussion, 0:12:46.040 --> 0:12:49.000 she then pipes up that she's sleeping around four hours 0:12:49.040 --> 0:12:53.960 a night and we all had a table flip moment going, well, clearly, 0:12:54.280 --> 0:12:57.000 that's where you need to start, and that I put 0:12:57.040 --> 0:12:59.719 in the psychology bucket because that's around behavior change. And 0:12:59.800 --> 0:13:02.720 even chatting to her, she's quite resistant to do that 0:13:02.760 --> 0:13:05.680 because she just said she started this business, she's got 0:13:05.720 --> 0:13:07.840 just too much time on her hands, and so that's 0:13:08.160 --> 0:13:11.360 where it's like, well, that is a change that she 0:13:11.520 --> 0:13:15.760 needs to decide the risk and benefit ratio and what's 0:13:15.800 --> 0:13:18.720 more important to her. So, Marina, I hope that helps 0:13:18.760 --> 0:13:21.520 you sit down and really start to pull apart what 0:13:21.760 --> 0:13:25.560 of those three areas might be lagging for you and 0:13:25.840 --> 0:13:28.839 just pick one area to focus on first and then 0:13:28.880 --> 0:13:29.400 go from there. 0:13:29.840 --> 0:13:41.680 I hope that helps. 0:13:43.160 --> 0:13:45.600 Why is it so hard to get real answers about 0:13:45.640 --> 0:13:49.000 your health? If you've been told that everything looks fine, 0:13:49.200 --> 0:13:51.240 but you know that something is off, well, you're not 0:13:51.400 --> 0:13:55.040 imagining it. That's why I created Vitality three point sixty 0:13:55.160 --> 0:13:58.160 to help you better understand what's going on inside your 0:13:58.160 --> 0:14:01.200 body so that you can take the target action needed. 0:14:01.400 --> 0:14:04.880 With a functional health approach plus testing, we go beyond 0:14:05.000 --> 0:14:08.520 the guesswork to uncover the root causes of your symptoms. 0:14:08.720 --> 0:14:12.720 I've teamed up with dottsmina, an incredible integrative GP and 0:14:12.760 --> 0:14:15.920 together we will help you decode your body's signals and 0:14:16.000 --> 0:14:18.960 answer questions like why am I always exhausted? 0:14:19.280 --> 0:14:21.320 What's really causing my stubborn weight? 0:14:21.600 --> 0:14:25.960 Am I inflamed, insulin resistant or maybe missing key nutrients? 0:14:26.120 --> 0:14:29.240 Because when you understand your body better, you can transform 0:14:29.280 --> 0:14:32.120 your health. Visit V three sixty dot health or check 0:14:32.160 --> 0:14:44.000 out the show notes for more. Okay, Question number two 0:14:44.160 --> 0:14:48.120 from Catherine Beaumont over email. Hi, Catherine, I'm taking quite 0:14:48.120 --> 0:14:53.000 a few supplements, including vitamin d Amega three, iron and magnesium. 0:14:53.360 --> 0:14:55.320 Can I take them all together or do some of 0:14:55.360 --> 0:14:58.560 them interfere with others? That is such a great question, 0:14:58.760 --> 0:15:00.960 and it is also one that I don't think we 0:15:01.040 --> 0:15:05.479 talk about enough because yes, there are lots of interactions 0:15:05.480 --> 0:15:09.000 to be aware of, So iron is the big one here. 0:15:09.200 --> 0:15:12.840 Iron can be a bit of a doozy. It competes 0:15:12.880 --> 0:15:16.240 for absorption and it can block the absorption of other 0:15:16.360 --> 0:15:19.480 nutrients as well. So, for example, if you're taking an 0:15:19.520 --> 0:15:23.560 iron supplement, you want to make sure you're avoiding taking calcium, 0:15:23.880 --> 0:15:28.640 magnesium or zinc around your iron supplement. In fact, I 0:15:28.960 --> 0:15:32.840 just recommend I find it more practical to think of 0:15:32.960 --> 0:15:35.440 when you take your iron supplement to just take it 0:15:35.600 --> 0:15:40.640 one hour at least outside of your meals and anything else. 0:15:41.080 --> 0:15:43.240 And you also don't want to take it when you're 0:15:43.280 --> 0:15:46.160 having caffeine as well. So for example, I'd love you 0:15:46.200 --> 0:15:48.280 to take it first thing in the morning, and often 0:15:48.320 --> 0:15:50.680 you'll find it's like really well absorbed by the gut 0:15:50.720 --> 0:15:52.000 because your tummy's empty. 0:15:52.080 --> 0:15:53.240 You take it with a lot of water. 0:15:53.400 --> 0:15:56.480 But a lot of people have caffeine, so if you 0:15:56.520 --> 0:15:58.120 are going to take it first thing in the morning, 0:15:58.160 --> 0:16:00.200 you would want to wait at least an hour for 0:16:00.560 --> 0:16:03.680 you had your caffeine. For me, personally, I just take 0:16:03.720 --> 0:16:08.160 my iron usually in the afternoon, kind of when I 0:16:08.320 --> 0:16:10.720 get home from work and when I'm starting to mince 0:16:10.720 --> 0:16:12.680 around the kitchen, I know I'm not going to eat 0:16:12.920 --> 0:16:15.360 for an hour. Then I will take my iron supplement 0:16:15.400 --> 0:16:18.000 in the afternoon. That's the main one. But then I 0:16:18.040 --> 0:16:21.840 would also say that magnesium, so it's the minerals that 0:16:21.920 --> 0:16:25.400 tend to have the most interactions, so iron's and mineral 0:16:25.440 --> 0:16:30.000 magnesiums and mineral magnesium interacts with iron, zinc and calcium, 0:16:30.160 --> 0:16:32.920 so you don't want to be taking any iron, zinc 0:16:33.000 --> 0:16:37.040 or calcium when you're having your magnesium supplement. Vitamin D 0:16:37.640 --> 0:16:42.520 and amiga threes are a little bit less tricky, and 0:16:42.880 --> 0:16:46.360 you can take those with food, and they're both fat soluble, 0:16:46.440 --> 0:16:48.600 so actually want to take them with food that has 0:16:48.640 --> 0:16:50.640 a little bit of fat in it. It will help 0:16:51.320 --> 0:16:54.200 them absorb better, and you can take those together. So 0:16:54.280 --> 0:16:56.160 to make it a little bit more practical, let me 0:16:56.240 --> 0:16:58.240 kind of give you a bit of a supplement day. 0:16:58.040 --> 0:16:58.520 On a plate. 0:16:58.840 --> 0:17:01.600 I would suggest that in the morning you have your 0:17:01.680 --> 0:17:05.720 vitamin D and your Omega three. Now I prefer a 0:17:05.800 --> 0:17:08.960 vitamin D spray that you spray under the tongue, and 0:17:09.119 --> 0:17:13.200 D three plus K two is a much better combination 0:17:13.280 --> 0:17:15.119 to have, especially if you've got some high blood pressure 0:17:15.160 --> 0:17:16.040 or high cholesterol. 0:17:16.280 --> 0:17:17.040 Just helps with the. 0:17:17.000 --> 0:17:21.560 Absorbability of the vitamin D. So take it in the morning, 0:17:21.600 --> 0:17:24.399 take it before breakfast. I actually prefer to take the 0:17:24.400 --> 0:17:28.639 Omega three right before you eat, because that way the 0:17:29.160 --> 0:17:33.320 fishy capsule gets digested first, and then it's got food 0:17:33.320 --> 0:17:35.080 over the top, so much less inclined to have a 0:17:35.119 --> 0:17:38.000 fishy burp. If you take your omega three supplement at 0:17:38.040 --> 0:17:40.360 the end of a meal as the last thing, then 0:17:40.400 --> 0:17:43.240 you know it's sitting there at the top of your tummy, 0:17:43.280 --> 0:17:45.200 and so you're more inclined to get those fishy burps. 0:17:45.280 --> 0:17:47.680 So Mega three vitamin D in the morning, get those 0:17:47.720 --> 0:17:49.720 out of the way, then you've got that kind of 0:17:49.760 --> 0:17:52.879 one hour outside of your meal. So maybe mid morning 0:17:52.880 --> 0:17:56.560 you take your iron, or like I say, mid afternoon 0:17:57.200 --> 0:17:58.679 is when I tend to do it, kind of an 0:17:58.720 --> 0:18:01.439 hour or so before I eat, and then you've got 0:18:01.440 --> 0:18:06.280 your magnesium after dinner in the evening. And I find 0:18:06.320 --> 0:18:08.840 that because that's going to help with relaxation, with sleep, 0:18:08.880 --> 0:18:11.440 with recovery. So with the supplements that you just mentioned, 0:18:11.520 --> 0:18:15.399 that would be the approach. I hope that helps you, Catherine. 0:18:15.440 --> 0:18:18.479 And look, a lot of those other nutrient based you know, 0:18:18.600 --> 0:18:21.639 vitamins for example, lots of those you can have with food, 0:18:22.119 --> 0:18:24.520 so I wouldn't worry so much about that. Oh went, 0:18:24.720 --> 0:18:28.480 Just finally, one other tip, Catherine, before I move on 0:18:28.520 --> 0:18:31.640 to the next question. Iron and vitamin C work really 0:18:31.640 --> 0:18:36.040 well together. So vitamin C helps with the absorbability of iron. 0:18:36.520 --> 0:18:41.000 So feel free to have your vitamin C supplement or 0:18:42.440 --> 0:18:45.640 an orange or a mandarin or some food that's high 0:18:45.640 --> 0:18:48.400 in vitamin C when you do have your iron supplement. 0:18:48.560 --> 0:18:51.320 So vitamin C and iron do go well together. I 0:18:51.359 --> 0:18:54.160 didn't want to forget that little tip. Okay, moving on 0:18:54.240 --> 0:18:57.680 to question number three, Leslie Bayer sent me a DM 0:18:57.720 --> 0:19:01.440 over Instagram. I am trying to increase my protein intake 0:19:01.640 --> 0:19:04.680 you and everyone else, Leslie, me too, but I don't 0:19:04.680 --> 0:19:07.600 want to overdo my total calories. How can I get 0:19:07.680 --> 0:19:10.200 more protein for less calories? 0:19:10.560 --> 0:19:11.960 Great question and also. 0:19:11.880 --> 0:19:15.160 Something I've been a little bit concerned with in this 0:19:15.359 --> 0:19:18.639 recent protein boom that we're seeing. And not that I 0:19:18.760 --> 0:19:22.200 have anything against it, because I do find that eating 0:19:22.240 --> 0:19:26.520 more protein really helps with satiation, helps with hanging onto 0:19:26.560 --> 0:19:30.520 that lean muscle mass through muscle protein synthesis. So I'm 0:19:30.520 --> 0:19:34.879 a big fan. But yes, if you're not strategic about 0:19:34.880 --> 0:19:38.280 where you're getting your protein from, you can accidentally drive 0:19:38.440 --> 0:19:42.040 your total energy, your total calories per day up, and 0:19:42.080 --> 0:19:45.000 you might find that you're gaining more than just muscle. 0:19:45.160 --> 0:19:47.400 And we don't want that in an ideal world. Most 0:19:47.400 --> 0:19:49.320 of us want more muscle and less fat. 0:19:49.560 --> 0:19:51.920 So how do we do that? Well, I am going. 0:19:51.720 --> 0:19:57.560 To list out the best what we call calorie cost protein. 0:19:57.760 --> 0:20:01.400 So these are the foods that have the lowest calorie 0:20:01.440 --> 0:20:05.120 cost per twenty grounds of protein. And so you want 0:20:05.160 --> 0:20:08.520 to have these foods I'm about to read out on repeat, 0:20:08.600 --> 0:20:12.320 because you will be driving up that protein intake without 0:20:12.440 --> 0:20:15.200 driving up the calories too. Far. So I'm going to 0:20:15.240 --> 0:20:18.480 list them out from kind of lowest calorie cost, which 0:20:18.520 --> 0:20:21.080 is a good thing, to highest calorie cost, and I've 0:20:21.119 --> 0:20:22.919 thrown in peanut butter at the end just as a 0:20:23.080 --> 0:20:24.000 fun comparison. 0:20:24.119 --> 0:20:25.159 Okay, So d. 0:20:25.480 --> 0:20:28.320 NA the first one on the list that has the 0:20:28.640 --> 0:20:31.399 lowest calorie, so coming in at around one hundred to 0:20:31.480 --> 0:20:35.280 one hundred and twenty calories per twenty to thirty grounds 0:20:35.280 --> 0:20:40.000 of protein is way protein isolate WPI, so protein powder. 0:20:40.400 --> 0:20:43.560 So if you have a protein powder and you just 0:20:43.680 --> 0:20:46.359 add that scoop that has twenty to thirty grounds of 0:20:46.400 --> 0:20:49.600 protein in it to water and have it, then you'll 0:20:49.640 --> 0:20:51.720 be getting around one hundred and twenty one hundred to 0:20:51.720 --> 0:20:55.080 one hundred and twenty calories, which is very low for 0:20:55.200 --> 0:20:57.760 the twenty to thirty grounds of protein. So if you 0:20:57.800 --> 0:21:00.880 are trying to increase your protein take, it's very hard 0:21:00.920 --> 0:21:02.960 to do it without a protein powder. And I'm a 0:21:02.960 --> 0:21:06.720 big fan of that. So WPI is that first cab 0:21:06.760 --> 0:21:10.040 off the rank. The second one is egg whites. Notice 0:21:10.160 --> 0:21:12.359 I've not said whole eggs. 0:21:12.480 --> 0:21:12.680 Now. 0:21:12.760 --> 0:21:13.920 I love whole eggs. 0:21:14.200 --> 0:21:18.480 Egg yolks contain so many amazing nutrients, so I don't 0:21:18.480 --> 0:21:21.440 want you to remove the egg yolk. Have at least 0:21:21.520 --> 0:21:23.880 one egg yolk. But what you can do, say you're 0:21:23.920 --> 0:21:27.159 doing an omelet or some scrambled eggs, you might do 0:21:27.320 --> 0:21:29.960 one full egg, but then you'll add in a couple 0:21:30.000 --> 0:21:33.240 of egg whites because egg whites come in the same 0:21:33.280 --> 0:21:36.960 as WPI, So one hundred calories per twenty grams of protein, 0:21:37.119 --> 0:21:39.960 which is amazing, and I think you're looking at around 0:21:39.960 --> 0:21:43.600 six to seven grams of protein per egg, so they're 0:21:43.640 --> 0:21:46.200 actually not that high in protein when you think about 0:21:46.320 --> 0:21:48.400 most of us will just have one egg for breakfast. 0:21:48.600 --> 0:21:50.919 Now you're only getting about seven. And then you know, 0:21:51.040 --> 0:21:54.240 add a tiny bit of protein from the toast. You know, 0:21:54.320 --> 0:21:56.480