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Speaker 1: Well, Hello, healthy is shit? Listeners? How are you? Hope

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Speaker 1: you have had a awesome week?

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Speaker 2: Yes, as this EP drops on a Friday, we are

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Speaker 2: talking about the hottest topics in the health and monos

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Speaker 2: world this week. I'm Felicity Harley and joining me is

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Speaker 2: our fabulous digital editor Holly Berkelman.

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Speaker 1: Holly, how are you? Thanks for joining us today?

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Speaker 3: Hello, Hi FLOS, I'm well. How are you going good?

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Speaker 1: How has your week being? Healthysh Actually you're in Melbourne?

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Speaker 1: How was that?

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Speaker 3: I was in malven Melbourne is fantastic. It was probably

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Speaker 3: better for the soul than the body because I ate

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Speaker 3: so much on that trip. I went out just so

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Speaker 3: many restaurants, so many cafes, had the most incredible march

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Speaker 3: of strawberry latte. I had the best time. It was great.

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Speaker 1: You were living the Ish.

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Speaker 3: I sure did, and god I love the Ish.

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Speaker 2: Yeah, we're all about the Ish with some health on

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Speaker 2: the side.

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Speaker 3: And how are you FLI.

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Speaker 1: Oh well, I'm a bit exhausted.

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Speaker 2: I just pumped out fourteen k's this morning because, as

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Speaker 2: you know, and some listeners might know, I am training

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Speaker 2: for a half marathon at the beginning of October, and

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Speaker 2: fourteen k's is a lot.

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Speaker 1: It was a long way.

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Speaker 3: But flits is actually not doing ish Flix is just

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Speaker 3: doing the health part.

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Speaker 1: But I'm exhausted today. I'm exhausted. I just want to go.

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Speaker 3: You basically just ran the city to save this morning.

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Speaker 2: Do you know what I kept thinking that as I

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Speaker 2: was running, I'm like, this is a city, sef. I'm

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Speaker 2: doing the city to the serf that was my self top.

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Speaker 3: Just on a regular, a regular Friday morning.

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Speaker 2: Now, tell us about you, what's been intriguing you, and

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Speaker 2: we'll also the readers this week.

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Speaker 3: So my pick of the week is a story by

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Speaker 3: contributor Ashley Lowe, which is hercle Da Kling is twenty

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Speaker 3: twenty four's answer to bedrotting. Have you had of Harkle Dakling? Please?

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Speaker 1: Halle, can you please say that three times?

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Speaker 3: I actian, So thanks for asking. I will respectfully decline.

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Speaker 3: But this is a great story. So we know that

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Speaker 3: every year a new self care trend sweeps the internet,

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Speaker 3: claiming to be the answer to our health and well being.

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Speaker 3: Low Its probably not even every year at the moment,

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Speaker 3: every week we.

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Speaker 1: Talk about on this podcast.

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Speaker 3: Last year bedrotting was a massive deal that went viral.

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Speaker 3: I actually spoke on BBC Radio Overseas about bed rotting.

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Speaker 3: That's how viral it went. Now and this and not

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Speaker 3: was insane. But this year's solution, or this week's solution

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Speaker 3: is herkle durkling, which would you believe? It has actually

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Speaker 3: come from an old Scottish term, and it means to

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Speaker 3: lie in bed or lounge about long after the time

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Speaker 3: it should be up. Is that what you would have

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Speaker 3: thought that meant, because it's certainly not what I would

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Speaker 3: have guessed.

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Speaker 2: But I am one hundred percent into herkle durkling. I'm

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Speaker 2: here for this.

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Speaker 3: I'm a huge fan of the herkle durkle. But it's

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Speaker 3: important to note it is more than just a sleep in.

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Speaker 3: I always say lie in, but I think that's quite

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Speaker 3: English to say lie in sleeping. It's more than just

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Speaker 3: a sleep in and less than a bed rot which

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Speaker 3: saw us lying in bed the days on end. So

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Speaker 3: herkle durkling is kind of lingering in bed for short

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Speaker 3: periods of time after you wake, taking stock of the

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Speaker 3: morning and just relaxing, rather than hurrying about your routine

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Speaker 3: and immediately immersing yourself in the to do list. So

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Speaker 3: it's kind of rooted in rest and relaxation, giving yourself

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Speaker 3: these small moments of self love and the permission to

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Speaker 3: slow down. Whereas bedrotting, you know, that's about really locking

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Speaker 3: in for a long time, which is possibly not great

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Speaker 3: for your mental health sometimes, even though we do all

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Speaker 3: other bed rot day. So Ashley's got five tips for

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Speaker 3: nailing herkle grekling, which are Number one, book in time

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Speaker 3: to hycle durkle, so you don't have anything rushing you

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Speaker 3: and trying to get you out of bed before you

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Speaker 3: want to leave. Secondly is to set the time limit

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Speaker 3: because as we know, lying in beddle day is not

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Speaker 3: great for you mentally or physically really, so put a

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Speaker 3: time limit on it and then really lock in. It's

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Speaker 3: not about catching up on sleep, so don't think that

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Speaker 3: it's a substitute for real proper rest. Use your heir

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Speaker 3: cale durkle time wisely. So if you've been struggling to

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Speaker 3: find time to journal or meditation or something, this is

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Speaker 3: a great time to do that. And number five, don't

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Speaker 3: take it too seriously. It's not that deep. It's another

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Speaker 3: one of those TikTok trends that you can have a

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Speaker 3: bit of fun with and if you like Hercle Durkling,

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Speaker 3: then go for it. And if you don't, then also fun.

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Speaker 1: I'm totally into Herkle Durkling with a good book. It's

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Speaker 1: just like lying in bed with a good book.

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Speaker 3: I love it. I love a bit of TikTok time

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Speaker 3: on the Hercle Durkle.

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Speaker 2: Oh TikTok? Is that counterintuitive? Your mind's still kind of active?

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Speaker 2: Is it about calming your mind? Or you can actually TikTok?

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Speaker 1: Of course you can TikTok. It's a tictical trend.

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Speaker 3: I think you can because it's a TikTok trend. But

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Speaker 3: absolutely you're probably we should do something with more analogue.

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Speaker 3: But you know, maybe it's mindful tea top time pleas.

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Speaker 1: That'll be the next week street that's.

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Speaker 3: It, Yeah, exactly, let's put that tuned. I'll slash that

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Speaker 3: one out before next week's emisode.

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Speaker 2: I want to share, well, something a bit more upbeat

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Speaker 2: and lively. Perhaps this new study that came out of

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Speaker 2: UNI of South Australia that basically concluded that just fifteen

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Speaker 2: minutes a day of exercise can transform your health. Now,

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Speaker 2: let me get to the fifteen in a minute. It's

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Speaker 2: interesting when I was thinking about this. We sent us

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Speaker 2: so much exercise around the hour and the hour of

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Speaker 2: reaping the benefits of that sixty minute. So we go

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Speaker 2: to a hit class for an hour, we might go

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Speaker 2: for an hour swim, we might not for a long run,

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Speaker 2: or there's something about the hour.

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Speaker 1: But for many that is why do we do that?

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Speaker 2: I mean, of course there's the forty five and everything,

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Speaker 2: but there's still something about that time frame. But the

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Speaker 2: thing about that is many of us struggle to fit

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Speaker 2: in and ours exercise. We've got no time, no energy,

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Speaker 2: and so we don't do anything. So that is why

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Speaker 2: I love this new research out of UNI of South Australia.

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Speaker 2: It was publishing in the journal Healthcare, and it found that,

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Speaker 2: as I said, fifteen minutes of daily exercise can boost

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Speaker 2: not only your fitness but your energy, sleep and mood.

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Speaker 2: So let's just like fifteen minutes, that's.

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Speaker 1: All you need.

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Speaker 3: Fifteen minutes is like four songs, that's nothing.

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Speaker 1: Exactly exactly. I'll tell you what.

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Speaker 2: I had a lot more than four songs when I

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Speaker 2: was running fourteen anyway.

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Speaker 1: Yeah, well it's funny. I ran out of playlist. I thought, right,

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Speaker 1: I need more.

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Speaker 3: Songs oh that's rare.

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Speaker 1: Anyway, let me tell you a bit more about the study.

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Speaker 2: So it focused particularly on wellness in the workplace, and

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Speaker 2: it took data from nearly twelve thousand participants across you know, Australia,

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Speaker 2: New Zealand and UK, but companies. So it was about

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Speaker 2: this work place wellness program called the fifteen Minute Challenge.

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Speaker 2: I'm not sure whether you've heard of this.

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Speaker 1: I hadn't. Have you heard of it a whole?

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Speaker 3: No, I haven't.

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Speaker 2: Basically, it's a six week online workplace activity and there's

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Speaker 2: an app and then employees from different workplaces form teams

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Speaker 2: and it gets competitive and then you log your time

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Speaker 2: that you exercise into the app and then you compete

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Speaker 2: against people from different workplaces in different countries.

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Speaker 1: So it took all the.

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Speaker 2: Data from that and basically it found that just fifteen

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Speaker 2: minutes of exercise reaped benefits in obviously fitness, health, energy,

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Speaker 2: sleep and mood. So thirty six percent met exercise guidelines,

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Speaker 2: but nearly sixty percent exceeded them.

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Speaker 1: So wow, it was It's just so simple.

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Speaker 2: So maybe it's probably the gamification of fitness, the fun,

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Speaker 2: competitiveness and just getting outside during your work day. I

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Speaker 2: mean it does help improve your health.

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Speaker 3: It does. I just think fifteen minutes as well. It

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Speaker 3: really lowers the barrier to access for doing fitness, which

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Speaker 3: is fantastic. So if you keep going also like, that's great,

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Speaker 3: but if you just do fifteen minutes, then fantastic.

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Speaker 2: Yeah, you're still getting benefits anyway, Just quickly before we go,

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Speaker 2: give us a quick rundown and most clicked story of

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Speaker 2: the week.

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Speaker 3: Top story for the week was three steps to losing fat,

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Speaker 3: not muscle according to a dietitian, and that was written

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Speaker 3: by a dietitian, Susie Burrow. So losing weight isn't everyone's

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Speaker 3: health goal, and nor should it be. But if you

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Speaker 3: are looking to lose weight, then you want to make

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Speaker 3: sure you're going about it the right way and that

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Speaker 3: you're burning fat rather than losing muscle mass, which is

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Speaker 3: particularly bad as you get older. So Susie suggests the

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Speaker 3: following steps. Number one is don't cut the carbs completely.

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Speaker 3: Carbohydrates are the primary fuel for the muscles and the brain,

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Speaker 3: so you want to make sure that you're still getting that. Know,

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Speaker 3: the power of protein. Protein helps to keep your muscle

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Speaker 3: density on track even if you are still losing a little,

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Speaker 3: but you really want to make sure that you're dosing

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Speaker 3: up on protein because it also keeps you fall off

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Speaker 3: for longern and then train your muscles. You really want

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Speaker 3: to make sure that you keep going with the strength

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Speaker 3: training so that you yeah, keep your muscles moving and

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Speaker 3: keep trying to grow them even if you are losing.

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Speaker 1: Overall maths good of us, Thanks HOLLI see you next week.

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Speaker 3: I'll see you next week. Bye.

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Speaker 2: And if you do want to read any more of

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Speaker 2: the above the things that you just heard, I will

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Speaker 2: leave links to all of them in the show notes.

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Speaker 2: Anything else, just jump online bodyansoul dot com.

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Speaker 1: You can rate and review this episode.

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Speaker 2: Subscribe to this podcast as well so you know exactly

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Speaker 2: when we drop a new web anything else, jump on

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Speaker 2: our socials, grab our prededation which is out in your

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Speaker 2: local Sunday paper.

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Speaker 1: Thanks for listening, and stay healthy ish