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Speaker 1: Five Double a Nice with Matthew pantalas well. This is

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Speaker 1: a health segment and normally Tracy ees here Tracy's on

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Speaker 1: holidays at the moment and enjoying her break. But in

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Speaker 1: the studio Meghan Dison and I said, just before the

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Speaker 1: break environmental lawyer, which he is, but also a nutritionist.

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Speaker 2: That's right.

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Speaker 1: Hello Megan, how are you hi?

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Speaker 2: Matt good, thanks for having me on, No good.

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Speaker 1: To have you in. Thank you. And you've brought in

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Speaker 1: your book five for Life, Healthy Ways for Healthy Weight

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Speaker 1: which and this is it feels like the heaviest weight

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Speaker 1: loss book I've ever held. It's packed with info.

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Speaker 2: It is packed vi info. Yeah, and it's completely comprehensive,

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Speaker 2: I'm happy to say it. And it does cover all

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Speaker 2: aspects of healthy eating. So I might just say it's

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Speaker 2: not a diet book. So a lot of people think,

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Speaker 2: you know, what are we doing with another diet? It's

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Speaker 2: not a diet book. Yeah, it's a book about healthy

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Speaker 2: eating habits, because it's not about you know, diets, as

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Speaker 2: we know of everybody, if diets worked, you know, nobody

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Speaker 2: would be unhappy with their weight. It's about eating behaviors

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Speaker 2: and this book gets to the guts of that.

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Speaker 1: Oh good point. I like that I should go boom

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Speaker 1: boom now just on diets and if they work, we'd

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Speaker 1: all be They don't work.

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Speaker 2: Do they don't work? No, sadly, I mean the studies

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Speaker 2: of people've been on diets show that, you know, eighty

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Speaker 2: percent of people will never keep that weight off. So yeah,

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Speaker 2: if you diet, you're pretty much destined to fail. Yeah. Yeah,

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Speaker 2: they notoriously don't work. But amazingly people keep writing books

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Speaker 2: about them, and people keep dieting. You know, hope springs

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Speaker 2: Eternal doesn't.

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Speaker 1: Yes, it does, and we try, don't we We try

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Speaker 1: to lose weight, however, and the basics. But okay, look,

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Speaker 1: let's let's go back. Why did you write the book, because,

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Speaker 1: as you said, there's a lot of books out there

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Speaker 1: on the rising way.

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Speaker 2: Yeah, for that very reason, I guess. I was frustrated

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Speaker 2: at the fact that people seem to be missing the point.

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Speaker 2: It's not about diets. We know that they don't work,

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Speaker 2: so what is it about. It's got to be about

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Speaker 2: eating habits, and I could, you know, I felt instinctively

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Speaker 2: what they eating habits must be behaviors, if you like,

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Speaker 2: so I did a heap of research because being an

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Speaker 2: environmental lawyer science there is a lot of what I

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Speaker 2: do and I love, you know, fossicking through getting to

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Speaker 2: the bottom of stuff, you know, sorting fact from fiction

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Speaker 2: and really sorting out what is the evidence space. And

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Speaker 2: it really was strongly revolving around five core habits, of

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Speaker 2: which only one is what you eat. So you know,

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Speaker 2: hence why diets don't work. They only address one part

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Speaker 2: of these five elements. And so I thought, well, you

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Speaker 2: know what, there's no book that I had seen about this,

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Speaker 2: and I just thought, well, I may as well write

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Speaker 2: it myself. Yeah, and so I.

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Speaker 1: Did Five for Life. So these are the five.

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Speaker 2: These are the five. Yeah, they're the five. So I

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Speaker 2: guess I'll just go briefly into them. Can I say

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Speaker 2: that Five for Life is an approach for reaching and

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Speaker 2: keeping healthy weight that's based on these five areas? And

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Speaker 2: I might just say I was really delighted that last

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Speaker 2: year the book actually won silver in the Nautilus Book Awards,

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Speaker 2: and they're an international and quite prestigious book awards focused

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Speaker 2: on books that enhance wellness, environmental sustainability, social justice, social

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Speaker 2: well being. So it was really for me a really

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Speaker 2: important moment and really touched on exactly what I was

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Speaker 2: trying to do with this book. So the five things

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Speaker 2: are really The first one is the why, so you know,

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Speaker 2: it's all about mindset, understanding your current situation, your goals,

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Speaker 2: the real underlying reasons for your goals. A lot of

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Speaker 2: people think, oh, I want to lose weight. Well that's

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Speaker 2: not really what's going on. At the heart of it.

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Speaker 2: It's about treasuring your body, honoring and loving your body,

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Speaker 2: what it can do for you, helping it fulfill you know,

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Speaker 2: the function that was designed for. So that's the first

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Speaker 2: chapter and probably the most pivotal bit in the healthy

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Speaker 2: eating behaviors. It is all in your head. The second

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Speaker 2: is when, So yeah, when you eat really is important,

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Speaker 2: and when you eat comes in two bits. Again, there's

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Speaker 2: just one simple rule, which is eat when you you're

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Speaker 2: hungry and stop when you're not. A lot of stuff's

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Speaker 2: bundled up in that. You know, a lot of people

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Speaker 2: don't know when they're hungry. They eat for reasons other

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Speaker 2: than hunger. They don't stop when they're full, So that's

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Speaker 2: part of that. The other part is to do with

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Speaker 2: eating at the right time, by the clock. And you

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Speaker 2: know people might say, oh, your body doesn't know what

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Speaker 2: time it is. Your body does know right down at

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Speaker 2: the cellular level. In every cell and every tissue of

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Speaker 2: our body. We have a clock gene, so our bodies

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Speaker 2: do know what time it is and that governs the

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Speaker 2: way we metabolize food. So when we eat does matter,

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Speaker 2: and basically we shouldn't be eating after dark. We should

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Speaker 2: be eating during daylight hours and front loading when we

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Speaker 2: eat to breakfast time. The third thing is about what,

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Speaker 2: So yeah, what you eat is important, and the fourth

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Speaker 2: thing is what you drink, And the basics are important,

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Speaker 2: you know, and keep it simple for the what, focus

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Speaker 2: on the eighty percent of what matters. That means whole

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Speaker 2: unprocessed foods, basically plenty of protein, plenty of vegetables, fear fiber.

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Speaker 2: And the what to drink is again very simple, drink

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Speaker 2: more water, drink less alcohol, less caffeine, less sweetened drinks,

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Speaker 2: less you know, flavored milk. The last bit is the how,

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Speaker 2: and that means how you approach eating, and it's to

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Speaker 2: do with mindfulness, pay attention to what you eat. There's

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Speaker 2: lots of studies that's showing that simply changing that behavior,

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Speaker 2: being mindful about what you eat, how you're eating it.

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Speaker 2: The sensation itself of eating helps people to reduce weight

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Speaker 2: and maintain a healthy weight. So they are the five

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Speaker 2: core behaviors that study after study shows us is what matters,

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Speaker 2: and yet it's not picked up in you know, mainstream

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Speaker 2: media or book publishing.

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Speaker 1: Well, okay, you've changed that and got the silver reward

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Speaker 1: on the book. What's more, it's very impressive. Actually how

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Speaker 1: that's kind of stamped into the cover. So I mean

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Speaker 1: all that what how? Why? Sounds like a basic journalism course.

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Speaker 1: They're the questions you need to ask to be a

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Speaker 1: journal you.

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Speaker 2: Know, yeah, actually, yeah, yeah, so it.

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Speaker 1: Is pretty simple.

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Speaker 2: Now.

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Speaker 1: Two for people listening, you're here to help and take questions.

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Speaker 1: Like Tracy Wood on eight double two three double O,

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Speaker 1: double o, we're talking about the healthy ways that you

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Speaker 1: can achieve a healthy weight. Why is dieting so bad?

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Speaker 1: Is it? The yo yo effect? Is that? What is

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Speaker 1: one of the things we want to avoid dieting? Full stop?

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Speaker 2: Yeah? That the yoyo effect is a real thing. You know,

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Speaker 2: when you deprive your body of the nutrients it needs,

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Speaker 2: it gets hung It gets hungry, you know, hungry and

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Speaker 2: angry hungry. You know, our bodies don't want to shed

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Speaker 2: weight because it's dangerous. You know, we've evolved from a

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Speaker 2: time when it was dangerous to not be carrying plenty

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Speaker 2: of fat, and in those in those days, it was

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Speaker 2: difficult to accumulate an unhealthy amount of fat, so humans

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Speaker 2: naturally carried a healthy amount of fat. These days, food

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Speaker 2: is so readily available, and it's so palatable and tasty

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Speaker 2: and desirable that we eat too much of it. It's

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Speaker 2: as simple as that. And our bodies get used to

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Speaker 2: carrying a certain amount of weight. And if you go

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Speaker 2: on a restrictive diet, your body does freak out a bit,

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Speaker 2: and it may wants to maintain homeostasis, which is, you know,

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Speaker 2: everything on an even keel, so it will pull lots

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Speaker 2: of levers to make you eat more and make you

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Speaker 2: more hungry. It'll make you, you know, move less. So

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Speaker 2: restrictive diets, that's that's one of the reasons they don't

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Speaker 2: work here. So you break the diet because you just

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Speaker 2: can't handle it, and back you are to eating, you know,

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Speaker 2: more than your body actually needs. The other thing about

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Speaker 2: dieting is it instills a restrictive mindset, and for me,

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Speaker 2: I guess that's one of the most dangerous things because

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Speaker 2: it ignores the first principle of for life, which is

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Speaker 2: to investigate, you know, to truly do this because you

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Speaker 2: treasure your body. It's an it's an honorable thing. You

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Speaker 2: only get one, you know, there's no plan. Bing and

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Speaker 2: and punishing it if you like. For eating is completely

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Speaker 2: the wrong mindset, and that is what most diets revolve around.

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Speaker 2: Strict rules and a sense of victimhood if you like,

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Speaker 2: and moral judgment even you know, you hear people say

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Speaker 2: I'm on a diet, I can't eat that. Well, of

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Speaker 2: course you can. You can eat whatever you like. It's

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Speaker 2: a matter of being aware of your choices. Or oh,

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Speaker 2: I'm on a diet, have been really naughty and I

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Speaker 2: ate cake? You know, if they, Heaven's sake, eat cake.

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Speaker 2: It's not naughty. There's no moral judgment involved. And yet

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Speaker 2: most restrictive diets are playing on festering if you like,

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Speaker 2: that sense of restriction and deprivation, whereas healthy eating habits

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Speaker 2: are completely the opposite. There are a sense of liberation

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Speaker 2: and empowerment and making choices that are best to honor

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Speaker 2: your body.

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Speaker 1: Okay, that's important tonight. Fasting. In all of this, a

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Speaker 1: lot of people fast, whether it's for a day or

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Speaker 1: a week or whatever. Is that healthy look or is

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Speaker 1: it a form of dieting?

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Speaker 2: Ah, it can be a form of dieting, yes, So

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Speaker 2: I mean the short untry is that fasting can work

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Speaker 2: for some people as a way of reducing total amount

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Speaker 2: of energy that they eat.

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Speaker 1: Basically, so, and that's food.

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Speaker 2: Food is energy, and food is energy. We can talk

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Speaker 2: about calories if you like, or killer duels, but essentially

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Speaker 2: food is energy and if we consume more energy than

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Speaker 2: we need, our bodies will very happily store it away.

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Speaker 2: So fasting is one way to cut back on the

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Speaker 2: amount of energy we take in and give our body

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Speaker 2: a chance to use some of that stored energy up.

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Speaker 2: So there's lots of different types of fasting. People talk

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Speaker 2: about alternate day fasting or the five to two fasting,

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Speaker 2: which to me sounds like hell on Earth and them

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Speaker 2: when you eat for five days and then don't eat

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Speaker 2: for two whole days, you know, in a week, a

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Speaker 2: horrible thing. The more popular, I guess, more frequently talked

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Speaker 2: about way of doing fasting, it's called time restricted eating,

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Speaker 2: and that means eating during a restricted time window. And

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Speaker 2: again that does work in the sense that you reduce

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Speaker 2: the amount of energy you can during the day because

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Speaker 2: you've shortened the opportunities for eating. Similarly, there's a more

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Speaker 2: extreme form of that called omad or one meal a day.

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Speaker 2: So have people who attempt to consume all of their

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Speaker 2: you know, two thousand calories or whatever in one sitting. Now,

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Speaker 2: I don't advocate for that. I think it's really unhealthy.

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Speaker 2: You know, it distends the stomach, and you know, it's

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Speaker 2: just an example of another unhealthy attitude towards eating. But

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Speaker 2: the time restricted eating where you eat for a certain window,

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Speaker 2: and that might be anything usually less than twelve hours,

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Speaker 2: so between eight and twelve hours you're eating window. That

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Speaker 2: can be an easy way for people to limit the

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Speaker 2: amount of energy they actually consume and they're for use

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Speaker 2: some of their stored energy. A lot of people do

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Speaker 2: find that simple. In the long term though, if you're

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Speaker 2: doing that by skipping breakfast and having your last meal

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Speaker 2: after dark so close to bedtime, their studies show that

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Speaker 2: the long term impact on your metabolic health is not good.

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Speaker 2: So it impairs your blood sugar regulation, blood pressure, and

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Speaker 2: other blood lippards. You know what sort of cholesterol you're holding.

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Speaker 2: So the best way to do time restricted eating if

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Speaker 2: you want to do it, is to eat breakfast, front

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Speaker 2: load your energy your food during the day and then

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Speaker 2: finish eating by six pm or something and then not

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Speaker 2: snack after it. That's a simple way to do it,

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Speaker 2: and studies show that in the longer term that is

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Speaker 2: definitely the healthy way to do it. Even though all

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Speaker 2: types of calorie restriction, if you're persistent, they do lead

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Speaker 2: to reduction in your weight.

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Speaker 1: Okay, Author, dietitian, lawyer as well, Megan Dyson is here

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Speaker 1: her book Five for Life, Healthy Ways for Healthy Weight.

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Speaker 1: If you have any questions, eight double two to three

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Speaker 1: double double, oh is the number. We're going to take

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Speaker 1: a break. And on the other side of it, well,

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Speaker 1: we'll talk more about this. But the issue of protein

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Speaker 1: and that's supposed to fill you up, well we'll find out.

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Speaker 1: We'll talk about that next. Megan Dyson in the studio

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Speaker 1: calls if you like. She is a dietitian. She's written

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Speaker 1: a book called Five for Life, Healthy Ways for Healthy Weight.

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Speaker 1: She's here to take your call as well, should you

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Speaker 1: wish to put a question to her about trying to

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Speaker 1: lose weight and what you've found and maybe all sorts

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Speaker 1: of things cholesterol, I said. Reading that, Sam tas Ad

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Speaker 1: megan that you know, it's all delicious, but sometimes prawns

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Speaker 1: they're full of cholesterol. And you said, not an issue

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Speaker 1: unless you're a higher responder, So what does that mean.

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Speaker 2: Looks, dietary cholesterol mostly doesn't affect people. So we used

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Speaker 2: to think that dietary cholesterol, so what you eat, eggs

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Speaker 2: and prawns, whatever, was the issue. But it seems that's

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Speaker 2: not the case unless you're a high responder for dietary cholesterol.

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Speaker 2: For most people, you can eat your eggs and your

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Speaker 2: prawns without being too stressed about it. I just make

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Speaker 2: a point here that I'm a nutritionist, not a dietetian,

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Speaker 2: and so there's a difference there. And also, of course,

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Speaker 2: you know, I can't give individual advice. So if you

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Speaker 2: believe you're a high cholesterol responder or you've been told

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Speaker 2: by a doctor not to eat prawns, then obviously that's

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Speaker 2: the advice. It's definitely but you know, listening to that,

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Speaker 2: Samta said, yes, seafood's a fantastic source of protein, a

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Speaker 2: very healthy source of protein.

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Speaker 1: Yeah, especially diet great fresh sa seafood And samtas why

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Speaker 1: wouldn't you. Okay, we'll get to protein. But the circadian rhythm,

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Speaker 1: we haven't talked much about that, So what is it?

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Speaker 1: What does it mean for each of us?

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Speaker 2: Well, as I think I said to you, and I

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Speaker 2: can't remember if we were on air, actually at the time,

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Speaker 2: our bodies know what time it is, you know, right

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Speaker 2: at the cellular level. Yeah, So the circadian rhythm is

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Speaker 2: our body's internal bodyclock, if you like, and it's regulated

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Speaker 2: by daylight, which controls the melatonin, which is a type

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Speaker 2: of hormone, and it's also regulated by when we eat.

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Speaker 2: So those two factors together dictate what our metapolisms during

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Speaker 2: doing during the day. So numerous studies show that when

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Speaker 2: we eat in sync with our circadian rhythm, which means

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Speaker 2: basically eating during daylight hours, which is when humans are

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Speaker 2: supposed to be awake and not eating during nighttime hours,

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Speaker 2: is best for our health. And that is one of

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Speaker 2: the many reasons why shift work, particularly nighttime shift work

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Speaker 2: and you know, uneven hours or you know hours that

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Speaker 2: are all over the place, is particularly unhealthy because people

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Speaker 2: end up eating opportunistic when I have they have a

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Speaker 2: break at work or which often for shift workers, and

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Speaker 2: one of my kids. As a shift worker means eating

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Speaker 2: at night, like all the wrong time. So you'll see,

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Speaker 2: particularly a lot of nurses, paramedics other people who do

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Speaker 2: night shifts do struggle with metabolic health and it's because

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Speaker 2: they have disrupted their circadian rhythm. So there's sort of

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Speaker 2: research going on now about you know, what should shifts

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Speaker 2: workers be doing. Not enough research, I think in a

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Speaker 2: nutritional research is really expensive and it's difficult to do.

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Speaker 2: But at the moment, the consensus seems to be simple simply.

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Speaker 2: I mean it's not simple. Don't eat at night, don't

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Speaker 2: eat when it's like when you know, so far as

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Speaker 2: you possibly can eat during daylight hours only.

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Speaker 1: Okay, but that's hard, isn't that when you're starting work

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Speaker 1: at I'm nine pm and you're finishing at six am. Yeah,

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Speaker 1: you got to eat something through the shift.

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Speaker 2: It absolutely is. And some suggestions are that you should

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Speaker 2: just eat small amounts of good quality protein.

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Speaker 1: During your time so it's paindful of nuts or handful.

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Speaker 2: Of nuts are an excellent choice, little canter tuna, you know,

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Speaker 2: a boiled egg, but to really limit the amounts you

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Speaker 2: eat and when you get home at you know, six

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Speaker 2: in the morning, do have a meal even though you're

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Speaker 2: about to go to bed. Have a meal then, and

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Speaker 2: then have your most significant meal when you wake up,

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Speaker 2: be at you know, four or five in the afternoon,

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Speaker 2: have your biggest meal then, and then try to limit

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Speaker 2: what you're eating overnight, which you know, I'm lucky enough

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Speaker 2: never to have had to work all night, and I

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Speaker 2: am certain that is not easy.

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Speaker 1: Yeah, no, for sure. Okay. Protein, and we hear so

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Speaker 1: much about protein. Everything you buy these days high protein.

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Speaker 1: How important is protein? Protein fills you up, doesn't it.

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Speaker 1: It's a slow burn from body that, Yeah.

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Speaker 2: It is. So protein is really important, but most people

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Speaker 2: get enough protein. The reason most people get enough protein, though,

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Speaker 2: is because most people eat more than they need to. Okay,

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Speaker 2: so the quantity of food they eat includes sufficient protein.

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Speaker 2: So there's a theory, and I think it's a good one.

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Speaker 2: I think that we'll see, you know, in research in

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Speaker 2: the future that it is proven the body requires a

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Speaker 2: certain minimum amount of protein and it will do whatever

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Speaker 2: it can to make sure you're getting that. And this

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Speaker 2: is because our bodies use protein. So the amino acids

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Speaker 2: which make up proteins for enormous numbers of functions, but

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Speaker 2: mainly to repair cells, build new cells, and make our

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Speaker 2: immune system work properly, so really really important functions, and

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Speaker 2: our hormones as well, so that we need protein for

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Speaker 2: all of those things. And if your body doesn't get

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Speaker 2: enough because we can't store it, so it's protein you

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Speaker 2: every day is either stored as muscle or you excrete it.

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Speaker 2: Your body's not getting it through your food. It will

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Speaker 2: start breaking down your lean tissue, including your muscles, to

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Speaker 2: get at those amino acids it's looking for. So or

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Speaker 2: what most normally happens is that you'll just get hungry

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Speaker 2: and your body will force you to eat more. And

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Speaker 2: I've got a good friend who said, oh, so you

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Speaker 2: mean that you'll keep eating cake until you've had enough egg.

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Speaker 2: That is actually exactly. It's a really good way to

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Speaker 2: illustrate that. Yeah, you just keep eating cake until your

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Speaker 2: body thinks, okay, it's got enough protein from that egg.

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Speaker 2: So yes, you absolutely need protein. The recommended daily allowance

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Speaker 2: is not very much. It's about point six grams percular

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Speaker 2: of body weight, but that is we know that that

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Speaker 2: is a minimum amount you need if you want to

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Speaker 2: function well, if you want to shed excess weight, if

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Speaker 2: you're sick, if you want to repair muscles, if you

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Speaker 2: want to grow muscles, if you're in hospital. You know,

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Speaker 2: if you're older than fifty, if your post menopausal, you

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Speaker 2: need a lot more than point six grams per kilo.

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Speaker 2: And at our age we need we should be having

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Speaker 2: really up around the one and a half grams per kilos.

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Speaker 2: That means a few wiyh, you know, seventy kilos. You're

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Speaker 2: looking for whatever that is. You shouldn't have given that

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Speaker 2: example a lot. You're looking at more than one hundred

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Speaker 2: grams of protein a day, and people think, oh, one

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Speaker 2: hundred grams, Well, you know, there's chicken breast ways, you know,

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Speaker 2: two hundred grams. But of course chicken isn't. No food

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Speaker 2: is entirely made of protein. So you're looking at so chicken,

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Speaker 2: for example, is only about thirty percent protein. So one

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Speaker 2: hundred grand piece of chick is going to give you

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Speaker 2: about thirty pounds of protein.

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Speaker 1: Company.

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Speaker 2: But you don't need these protein supplements if you eat

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Speaker 2: a good, very diet, you don't need the high protein

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Speaker 2: muslely bars whatever. And the trick that the manufacturing companies

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Speaker 2: are trying to do now is label everything high protein

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Speaker 2: and you won't notice it's also really high in sugar.

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Speaker 2: It's an ultra processed food. It's full of other additives,

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Speaker 2: you know, so steer clear of that stuff.

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Speaker 1: Okay, Milo, Hello Milo.

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Speaker 3: Hi O, that's you. Yes, And from the sounds of it,

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Speaker 3: your book's going to be very interesting reads. But let

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Speaker 3: me just pose this to you. Gorilla, what does gorilla eat?

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Speaker 2: What did gorillas eat?

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Speaker 3: Yeah, I don't know.

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Speaker 2: Greens, leafy greens, I'm not sure.

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Speaker 3: Yeahs, And I think a little few little insects maybe.

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Speaker 3: But my point is that like you talked about the

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Speaker 3: amino acids from the fruit, the amino acids from the fruit,

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Speaker 3: and then the body makes into proteins, right, so we

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Speaker 3: don't see if we'd a lamb chop, well, the lamb

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Speaker 3: ate grass, yes, so yeah, So what I wanted to

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Speaker 3: ask you about is if you've heard about the natural

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Speaker 3: hygiene diet.

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Speaker 2: I haven't heard of the Natural hygiene don't know.

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Speaker 3: Herbert Shelton is I think the main a guy in that.

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Speaker 3: And basically it says that every animal has a specific diet,

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Speaker 3: so humans are the same, and the human specific diet

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Speaker 3: is we are frugivores. So would you agree that our

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Speaker 3: how our body works or how it's constituted that when

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Speaker 3: we are closely, the closest relation is guerrillas and chimpanzees.

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Speaker 3: But that was formed before were discovered fire or anything

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Speaker 3: like that. So we already our digestive system, our teeth,

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Speaker 3: our mouth, our hands are all built to eat fruits.

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Speaker 3: And that's what my idea is that we were originally tropical.

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Speaker 3: And but all right, you say, well we've been eating

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Speaker 3: cooked food for all this time and all that, Well,

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Speaker 3: that's because we had to adapt, as we read out through.

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Speaker 2: Yeh, yeah, certainly humans have evolved obviously a long long

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Speaker 2: way from the primates, and yeah, we do adapt as

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Speaker 2: humans to our particular environments. So yeah, maybe humans, you know,

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Speaker 2: who evolve first in tropical areas eat only fruit, you know,

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Speaker 2: hundreds of thousands of years ago. But as humans spread

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Speaker 2: across the planet into different types of environments. Yeah, humans

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Speaker 2: are opportunistic, you know, and that's why we've been so

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Speaker 2: successful as a species. So we eat what's available, and

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Speaker 2: that's why we are essentially omnivors. We'll eat what we

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Speaker 2: can get our hands on, you know, what's edible, and

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Speaker 2: you know, humans, yes, can thrive on many different types

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Speaker 2: of diets and do thrive on many different types of diets.

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Speaker 1: Yeah, I reckon a gorilla would have a chicken palm

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Speaker 1: if you put one in front of it. And I

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Speaker 1: learned that that was the only food. Yeah, God on

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Speaker 1: your mind. I got to leave it there. It's news

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Speaker 1: time on five double A. Megan Dyson is here, nutritionist

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Speaker 1: and the book Five for Life. So we'll take more

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Speaker 1: of your calls, including pauls after the new Tracy Yeen

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Speaker 1: is away normally here dispensing general health advice. We're still

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Speaker 1: doing that. Nutritionist Meghan Dyson is here, the author of

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Speaker 1: a book called Five for Life that has won the

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Speaker 1: silver prize in the Nautilus's Book Awards, which is fantastic. Meghan.

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Speaker 1: We've got Paul from Balaclava on the line, and Paul's

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Speaker 1: always talking about sugar when he rings up about health.

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Speaker 4: Hello Paul, Hello, that's hello Jain. That now, yeah, my

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Speaker 4: favorite subject. We do each every day except if you're fast,

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Speaker 4: and I think the yes most the hippocratic eyes lead.

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Speaker 4: Your food be a medicine legia, medicine be your food.

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Speaker 4: And it's always good to hear from Milo two because

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Speaker 4: I think me and on the same waylength for the

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Speaker 4: help the importance of nutrition in healing now because it's

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Speaker 4: such a common decea not the sample from it, but

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00:23:03,119 --> 00:23:09,040
Speaker 4: that's for a lot of people. What do you in

430
00:23:09,119 --> 00:23:13,080
Speaker 4: your opinion, what do you think courses sugar diabetes?

431
00:23:15,480 --> 00:23:19,520
Speaker 2: Well, diabetes is a metabolic disease that that arises from

432
00:23:19,640 --> 00:23:22,200
Speaker 2: you know a lot of causes, but mainly it's because

433
00:23:22,240 --> 00:23:25,280
Speaker 2: your body isn't regulating the way it uses inchulin. So

434
00:23:25,800 --> 00:23:28,800
Speaker 2: one theory is that you're bombarding your body with sugar

435
00:23:29,000 --> 00:23:31,720
Speaker 2: and when that happens, you know, your pancreas makes inchulin

436
00:23:32,200 --> 00:23:35,359
Speaker 2: and to help your body pull the sugar out of

437
00:23:35,359 --> 00:23:37,720
Speaker 2: you your blood because you can't go around with blood

438
00:23:37,720 --> 00:23:40,800
Speaker 2: in your sugar, you will die. And the theory is

439
00:23:40,840 --> 00:23:44,360
Speaker 2: that when you continue doing that over too long a period,

440
00:23:44,800 --> 00:23:47,800
Speaker 2: your body can no longer make sufficient inchulin. Eventually, you know,

441
00:23:47,800 --> 00:23:49,680
Speaker 2: your body is just not even listening to the inchulin.

442
00:23:49,800 --> 00:23:56,360
Speaker 2: So and that so that's coming from sugar spikes, which

443
00:23:56,400 --> 00:24:00,399
Speaker 2: aren't necessarily just from sugar, but any carbohydrate is broken

444
00:24:00,440 --> 00:24:03,520
Speaker 2: down into sugar in you in your bloodstream, So that's

445
00:24:03,560 --> 00:24:07,920
Speaker 2: from eating a diet very high and carbohydrates can result

446
00:24:07,960 --> 00:24:12,480
Speaker 2: eventually in that what you call sugar diabetes asume, I

447
00:24:12,560 --> 00:24:14,160
Speaker 2: mean diabetes type two.

448
00:24:17,800 --> 00:24:19,880
Speaker 1: Thank you for that, all right, good on your Paul,

449
00:24:20,040 --> 00:24:26,440
Speaker 1: Thank you, Jenny and L and B. Garden sollo Jenny.

450
00:24:25,880 --> 00:24:31,879
Speaker 5: Poor gentleman him. And then I was so high. Matthew,

451
00:24:34,760 --> 00:24:38,399
Speaker 5: Hi love what I just told you? We'll come and

452
00:24:38,520 --> 00:24:45,080
Speaker 5: old dug ninety eight, I mean on seventy eight. I'm

453
00:24:45,200 --> 00:24:50,879
Speaker 5: seventy eight. Yes, And all the clubs had everything, tents

454
00:24:50,960 --> 00:24:51,960
Speaker 5: and everything.

455
00:24:52,040 --> 00:24:53,160
Speaker 6: But what's my.

456
00:24:54,880 --> 00:24:58,879
Speaker 5: Point to nartist that I don't eat me because I

457
00:24:59,040 --> 00:25:02,520
Speaker 5: can't stand the way they kill these animals and I'm

458
00:25:02,560 --> 00:25:06,879
Speaker 5: a real animal lover and the way they are cruel.

459
00:25:07,800 --> 00:25:11,080
Speaker 5: And the thing is said, I'm an mix, so I'm

460
00:25:11,160 --> 00:25:14,359
Speaker 5: on iron tablets, and I felt iron wrong to gest

461
00:25:15,160 --> 00:25:23,199
Speaker 5: it's I are I think I said, I O off.

462
00:25:22,920 --> 00:25:25,080
Speaker 2: We did we did work out? You probably meant iron.

463
00:25:26,560 --> 00:25:30,159
Speaker 5: Yeah, So he's thinking, goes to hear, go to school.

464
00:25:31,560 --> 00:25:35,280
Speaker 5: And I had a pet land. My father was a farmer.

465
00:25:36,280 --> 00:25:39,200
Speaker 5: I had a pet land because the land his mother

466
00:25:39,359 --> 00:25:41,359
Speaker 5: died and we bought it up like a dog in

467
00:25:41,480 --> 00:25:44,920
Speaker 5: a bottled fead. And that was the most beautiful name

468
00:25:45,040 --> 00:25:49,280
Speaker 5: called Annabelle. And I've never been able to eat lamb ever,

469
00:25:49,880 --> 00:25:53,639
Speaker 5: because people say, oh, you're just silly because it's not

470
00:25:53,800 --> 00:25:57,800
Speaker 5: Annabelle you're eating. You know, they're really quite rude and

471
00:25:57,880 --> 00:26:02,040
Speaker 5: I can't eat poor but I love pigs, look, you know.

472
00:26:02,359 --> 00:26:07,120
Speaker 5: And therefore the doctors saying you're not getting enough iron.

473
00:26:09,400 --> 00:26:14,080
Speaker 5: So but my question is, now, what we've done is

474
00:26:14,200 --> 00:26:18,720
Speaker 5: he's mixed the iron tablet with vitamin SEA. And I

475
00:26:18,920 --> 00:26:22,679
Speaker 5: just wanted to know because the chemist they don't really know.

476
00:26:23,080 --> 00:26:26,600
Speaker 5: And I know that Tacy talks a lot about mixing

477
00:26:26,720 --> 00:26:31,040
Speaker 5: tablets and taking some with food and some without. It's

478
00:26:31,160 --> 00:26:36,159
Speaker 5: quite important, and the doctors don't tell you. And I

479
00:26:36,400 --> 00:26:40,000
Speaker 5: just wondered because it seemed a funny mixture, a huge

480
00:26:40,080 --> 00:26:43,960
Speaker 5: iron tablet with vitamin tea in it, so it's just

481
00:26:44,119 --> 00:26:48,920
Speaker 5: one tablet with both, and I wondered if that is right.

482
00:26:50,600 --> 00:26:52,760
Speaker 2: Well, I guess, first of all, I'd say it's really

483
00:26:52,800 --> 00:26:55,480
Speaker 2: important to listen to your doctor and ask the doctor

484
00:26:55,480 --> 00:26:57,320
Speaker 2: of those sorts of questions. So if you've got an

485
00:26:57,320 --> 00:27:00,199
Speaker 2: iron deficiency and that's been tested in your blood, you

486
00:27:00,359 --> 00:27:02,879
Speaker 2: really need to do take your doctor's advice and that.

487
00:27:03,080 --> 00:27:06,640
Speaker 2: But yes, it's true that eating vitamin C does improve

488
00:27:06,760 --> 00:27:09,600
Speaker 2: the way your body absorbs iron. So but there are

489
00:27:09,600 --> 00:27:13,480
Speaker 2: plenty of natural sources of your iron and vitamin C.

490
00:27:13,720 --> 00:27:16,440
Speaker 2: So I always say that, unless the doctor's given you

491
00:27:17,119 --> 00:27:20,399
Speaker 2: a contrary advice, get as much of your minerals and

492
00:27:20,480 --> 00:27:23,320
Speaker 2: vitamins as you possibly can from eating you know, a

493
00:27:23,520 --> 00:27:25,560
Speaker 2: diverse diet, and you don't need to eat meat to

494
00:27:25,600 --> 00:27:27,480
Speaker 2: get that iron. You know, you can get it from

495
00:27:27,520 --> 00:27:31,399
Speaker 2: your lentils and beans and your nuts, et cetera, whole

496
00:27:31,440 --> 00:27:33,840
Speaker 2: grains and things, and yeah, it is good to have

497
00:27:33,880 --> 00:27:35,840
Speaker 2: that along with your vitamin C at the same time.

498
00:27:36,200 --> 00:27:39,760
Speaker 2: But again, if your doctor's given you particular medication and

499
00:27:39,840 --> 00:27:42,960
Speaker 2: said that that's what you should be taking, then you need.

500
00:27:42,880 --> 00:27:46,440
Speaker 5: To yes, lovely, and I could say no, I'm not

501
00:27:47,880 --> 00:27:51,720
Speaker 5: just laughs and okay, what will we do. He's a

502
00:27:51,880 --> 00:27:57,000
Speaker 5: very nice man, so for years. So well, that's good

503
00:27:57,080 --> 00:28:04,040
Speaker 5: because after hearing people mixing tablets and things sometimes, you know,

504
00:28:04,200 --> 00:28:08,480
Speaker 5: Tracy said that's not a good idea. So depends on

505
00:28:08,560 --> 00:28:10,800
Speaker 5: what it is. And I've never got a run to

506
00:28:10,880 --> 00:28:13,960
Speaker 5: actually asked you about that, so you've answered that. Thank

507
00:28:14,040 --> 00:28:14,880
Speaker 5: you so much.

508
00:28:16,680 --> 00:28:19,040
Speaker 1: Okay, good on you, Jenny. Thank you for the call.

509
00:28:19,720 --> 00:28:23,240
Speaker 1: Quarter past nine on five double A. Meghan Dyson here

510
00:28:23,280 --> 00:28:27,240
Speaker 1: filling in for Tracy Yeen this week, who's away on holidays,

511
00:28:27,640 --> 00:28:30,359
Speaker 1: and Megan and Nutrition is happy to take your calls

512
00:28:30,400 --> 00:28:33,800
Speaker 1: as well. We've been talking about dieting, well, not dieting

513
00:28:33,840 --> 00:28:35,080
Speaker 1: so much, but proper reading.

514
00:28:35,200 --> 00:28:35,760
Speaker 2: Yes and.

515
00:28:37,440 --> 00:28:40,920
Speaker 1: Yes exactly. So we've got more to talk about. You

516
00:28:40,960 --> 00:28:42,600
Speaker 1: can join in and be part of that on eight

517
00:28:42,640 --> 00:28:46,080
Speaker 1: Double two three, Double O, Double O. Neck and Meghan

518
00:28:46,160 --> 00:28:51,440
Speaker 1: Dyson here for Tracy Yean tonight. Lucas called in from Queenstown.

519
00:28:51,440 --> 00:28:58,640
Speaker 6: Good, Hey, Luke, you, Matthew and Meghan. Yeah, I just question.

520
00:28:58,840 --> 00:29:03,560
Speaker 6: I'm on mental health dcation and that apparently called it

521
00:29:04,040 --> 00:29:06,400
Speaker 6: causes you to gain gain weight, so it's very hard

522
00:29:06,440 --> 00:29:07,040
Speaker 6: to lose weight.

523
00:29:08,360 --> 00:29:12,000
Speaker 2: Yeah, that can be the case, yes for some of

524
00:29:12,000 --> 00:29:13,600
Speaker 2: those Yeah, yeah.

525
00:29:13,320 --> 00:29:16,320
Speaker 6: Yeah, so you know, I wish I could lose weight,

526
00:29:16,400 --> 00:29:19,640
Speaker 6: but the medication on one stopped me. And I can't

527
00:29:19,640 --> 00:29:21,200
Speaker 6: stop the medication because then.

528
00:29:21,640 --> 00:29:22,080
Speaker 2: No, my.

529
00:29:23,840 --> 00:29:24,560
Speaker 6: Mental role will go.

530
00:29:25,080 --> 00:29:28,000
Speaker 2: Yeah, I think you know, in that sort of circumstance. Look,

531
00:29:28,040 --> 00:29:30,600
Speaker 2: probably the best thing to do is not worry too

532
00:29:30,680 --> 00:29:33,440
Speaker 2: much about your weight. Focus on your actual health so

533
00:29:33,800 --> 00:29:36,400
Speaker 2: it's not just about weight at all. So you can

534
00:29:36,440 --> 00:29:39,360
Speaker 2: still definitely improve your diet and don't fret too much

535
00:29:39,360 --> 00:29:42,480
Speaker 2: about the weight side. So if you're drinking plenty of water,

536
00:29:42,920 --> 00:29:47,280
Speaker 2: eating plenty of vegetables to get your fiber, eating enough protein,

537
00:29:47,760 --> 00:29:52,040
Speaker 2: eating some good fats. Ye, trying, as I said earlier,

538
00:29:52,360 --> 00:29:54,960
Speaker 2: not to eat after dark, so keep your eating within

539
00:29:55,080 --> 00:29:55,960
Speaker 2: daylight hours.

540
00:29:56,640 --> 00:29:59,400
Speaker 6: Yeah, I'm sometimes eat regularly.

541
00:29:59,040 --> 00:30:02,400
Speaker 2: During the day. Then that's you know, that is your

542
00:30:02,440 --> 00:30:05,520
Speaker 2: best belt bet for good health. And you know weight

543
00:30:05,600 --> 00:30:08,840
Speaker 2: management might and probably will actually come on top of that,

544
00:30:09,080 --> 00:30:11,760
Speaker 2: but it's not your primary goal. You know, all of

545
00:30:11,840 --> 00:30:14,160
Speaker 2: our main goal is good health. You know, the weight

546
00:30:14,240 --> 00:30:17,440
Speaker 2: bit is not the first bit of relevance, is it.

547
00:30:17,480 --> 00:30:21,120
Speaker 2: And if you're a medication that makes that difficult or impossible,

548
00:30:21,480 --> 00:30:23,520
Speaker 2: there's still plenty you can do. Focus on the healthy

549
00:30:23,520 --> 00:30:24,080
Speaker 2: eating part.

550
00:30:24,720 --> 00:30:24,920
Speaker 5: Yeah.

551
00:30:25,000 --> 00:30:28,440
Speaker 6: Yeah, so yeah, like increasing my water intake will be

552
00:30:28,480 --> 00:30:30,000
Speaker 6: a good start, absolutely.

553
00:30:30,040 --> 00:30:32,520
Speaker 2: Yeah. A lot of people don't realize that they're not

554
00:30:32,600 --> 00:30:36,200
Speaker 2: drinking enough. So there's a reasonable rule of thumb, which

555
00:30:36,240 --> 00:30:39,280
Speaker 2: is if your urine is a pale straw color or

556
00:30:39,320 --> 00:30:42,600
Speaker 2: even transparent, but you wouldn't go overboard, then you're drinking enough.

557
00:30:43,080 --> 00:30:45,280
Speaker 2: If it's yellow, it either means you're eating too much

558
00:30:45,360 --> 00:30:49,960
Speaker 2: multi vitamins or you're dehydrated, which is the most relevant one.

559
00:30:50,000 --> 00:30:52,720
Speaker 2: So as I always say, if it glitters, all it

560
00:30:52,760 --> 00:30:57,360
Speaker 2: glitters is not gold or all its gold doesn't glitter,

561
00:30:57,560 --> 00:31:01,080
Speaker 2: So you're not looking for yellow in the you know, okay,

562
00:31:01,680 --> 00:31:05,520
Speaker 2: in the toilet bowl, but a pale straw. For most people,

563
00:31:05,560 --> 00:31:08,080
Speaker 2: that amounts to about two or three liters of water

564
00:31:08,120 --> 00:31:11,240
Speaker 2: a day. And yes, tea and coffee do count towards

565
00:31:11,320 --> 00:31:15,600
Speaker 2: that they do. Not too much coffee that can interfere

566
00:31:15,600 --> 00:31:16,040
Speaker 2: with your sleep.

567
00:31:16,200 --> 00:31:21,280
Speaker 1: Okay, all right, yes, thank you ver much, good, thank

568
00:31:21,320 --> 00:31:25,080
Speaker 1: you good. Question. A couple more I want to ask

569
00:31:25,120 --> 00:31:28,640
Speaker 1: you before we run out of time. Megan and menopause.

570
00:31:28,840 --> 00:31:32,960
Speaker 1: That's something that's talked a lot about as achieves. Yeah, absolutely.

571
00:31:33,320 --> 00:31:37,120
Speaker 1: What role does nutrition play in reducing the impacts and

572
00:31:37,120 --> 00:31:39,680
Speaker 1: maybe just helping cope with menopause?

573
00:31:39,800 --> 00:31:43,640
Speaker 2: Yeah, it plays a huge role actually, so a lot

574
00:31:43,680 --> 00:31:47,280
Speaker 2: of people when they meet perimenopause and coming into menopause,

575
00:31:48,080 --> 00:31:51,320
Speaker 2: your weight distribution changes. Unfortunately, so it does head to

576
00:31:51,360 --> 00:31:56,640
Speaker 2: your tummy, which can be really really frustrating. A few

577
00:31:56,640 --> 00:31:59,880
Speaker 2: other things happen during menopause when your eastin levels drop.

578
00:32:00,200 --> 00:32:02,760
Speaker 2: One of them is that you're less able to regulate

579
00:32:02,800 --> 00:32:05,440
Speaker 2: sugar in your bloodstreams. So if ever is a time

580
00:32:05,560 --> 00:32:08,280
Speaker 2: to really reduce the amount of sugar you're eating. It's

581
00:32:08,360 --> 00:32:12,800
Speaker 2: during perimenopause and heading into menopause and afterwards. The other

582
00:32:12,840 --> 00:32:15,600
Speaker 2: thing I'd say is don't wait till menopause hits. You know,

583
00:32:15,600 --> 00:32:18,120
Speaker 2: you've got at least a decade's worth, you know, working

584
00:32:18,200 --> 00:32:20,040
Speaker 2: up to it, which is great fun. As you know,

585
00:32:20,120 --> 00:32:22,680
Speaker 2: some of your listeners with know that is the time

586
00:32:22,720 --> 00:32:25,080
Speaker 2: to really get on top of your diet. So look

587
00:32:25,120 --> 00:32:27,719
Speaker 2: at really cutting down on all your refined sugars and

588
00:32:28,080 --> 00:32:32,720
Speaker 2: refined carbs. It's cakes, past with breads, pastas you know, pizza,

589
00:32:33,840 --> 00:32:37,520
Speaker 2: and focus on more whole foods, more fiber, making sure

590
00:32:37,560 --> 00:32:44,920
Speaker 2: you're getting enough protein and enough water. Of course, sleep

591
00:32:45,040 --> 00:32:46,840
Speaker 2: is a big one as well, and the less sleep

592
00:32:46,880 --> 00:32:49,400
Speaker 2: we get, the more stressed we become. The more stressed

593
00:32:49,400 --> 00:32:51,840
Speaker 2: we become, the more we seek sugar out. So it's

594
00:32:51,840 --> 00:32:53,680
Speaker 2: a very you can find yourself in a bit of

595
00:32:53,680 --> 00:32:57,400
Speaker 2: a vicious circle there. We seek sugar because we get

596
00:32:57,400 --> 00:32:59,000
Speaker 2: a nice dopamine hit, you know, a bit of a

597
00:32:59,080 --> 00:33:02,120
Speaker 2: lyft from it, and that can relieve stress momentarily, only

598
00:33:02,160 --> 00:33:05,040
Speaker 2: to come back, you know, really viciously. So getting on

599
00:33:05,080 --> 00:33:08,200
Speaker 2: top of sugar is probably the number one thing. The

600
00:33:08,240 --> 00:33:10,480
Speaker 2: other thing I just want to say about menopause is

601
00:33:10,520 --> 00:33:13,360
Speaker 2: that it's never done and dusted. People think you do

602
00:33:13,480 --> 00:33:16,560
Speaker 2: menopause and' there somehow, and after menopause there isn't. So

603
00:33:16,800 --> 00:33:19,680
Speaker 2: most women are affected by loss of estrogen for at

604
00:33:19,720 --> 00:33:21,920
Speaker 2: least half of our lives, you know, from our mid

605
00:33:21,960 --> 00:33:24,920
Speaker 2: forties right through to we die. And the unseen and

606
00:33:24,960 --> 00:33:29,120
Speaker 2: often unspoken about effects of that are sycopenia, so loss

607
00:33:29,120 --> 00:33:33,320
Speaker 2: of muscle, and osteopenia and osteoporosis so loss of bone mass.

608
00:33:33,720 --> 00:33:37,960
Speaker 2: And obviously exercise plays a big role in maintaining muscle

609
00:33:38,000 --> 00:33:40,520
Speaker 2: and bone, but also diet does, and that brings us

610
00:33:40,560 --> 00:33:43,360
Speaker 2: right back to protein. So as a menopausal woman, you

611
00:33:43,400 --> 00:33:45,360
Speaker 2: should be getting at least one and a half grams

612
00:33:45,400 --> 00:33:48,920
Speaker 2: of protein per kilo of your body weight per day

613
00:33:49,160 --> 00:33:53,120
Speaker 2: every day to help defend against loss of muscle and

614
00:33:53,160 --> 00:33:56,840
Speaker 2: loss of bone. So they're important ones for menopause.

615
00:33:56,880 --> 00:34:01,200
Speaker 1: Yeah, all right, your book Top five Healthy Waste for

616
00:34:01,360 --> 00:34:04,560
Speaker 1: Healthy Weight. Where can people get it? Is it available

617
00:34:04,560 --> 00:34:06,360
Speaker 1: in you know, they say all good bookstores.

618
00:34:07,480 --> 00:34:10,759
Speaker 2: It's available in some selected bookstores, but is available on

619
00:34:10,840 --> 00:34:13,799
Speaker 2: all online bookstore so, and also you can get it

620
00:34:13,880 --> 00:34:15,879
Speaker 2: as an e book as well. I'm happy to say

621
00:34:15,920 --> 00:34:19,640
Speaker 2: I'm conquered that. And it's in full color on as

622
00:34:19,640 --> 00:34:21,560
Speaker 2: an ebook from any of the places you'd buy an

623
00:34:21,560 --> 00:34:24,280
Speaker 2: e book, Amazon or wherever. If you want the hard copy,

624
00:34:24,320 --> 00:34:27,279
Speaker 2: which is again it's full color, it's nicely bound as

625
00:34:27,320 --> 00:34:29,040
Speaker 2: you'd seen. You've got it in front of you there.

626
00:34:29,080 --> 00:34:32,480
Speaker 2: It's a hefty, hefty, hefty lump. And you can buy

627
00:34:32,480 --> 00:34:35,880
Speaker 2: that directly from my website which is five as in

628
00:34:35,920 --> 00:34:39,799
Speaker 2: the word five for life dot com dot au and

629
00:34:39,880 --> 00:34:43,040
Speaker 2: I will post it out to asap. It's also in

630
00:34:43,120 --> 00:34:45,560
Speaker 2: most South Australian libraries as well, if you want to

631
00:34:45,640 --> 00:34:47,160
Speaker 2: just borrow it from the library and have a look through.

632
00:34:47,320 --> 00:34:49,920
Speaker 1: Wonderful. You know, every time I open a page, I

633
00:34:50,000 --> 00:34:53,480
Speaker 1: see something interesting and just flicked to one page and

634
00:34:53,520 --> 00:34:54,320
Speaker 1: that said chow.

635
00:34:54,719 --> 00:34:57,560
Speaker 2: Ah, yeah, that's all right. Yeah, look a lot of

636
00:34:57,600 --> 00:35:01,120
Speaker 2: people don't you don't you there? And you know it's

637
00:35:01,120 --> 00:35:03,560
Speaker 2: something your parents may have said, cheer your food properly,

638
00:35:04,200 --> 00:35:07,040
Speaker 2: But it is actually a scientific fact that people who

639
00:35:07,120 --> 00:35:09,680
Speaker 2: chew more are more likely to be lean. People who

640
00:35:09,800 --> 00:35:12,359
Speaker 2: chew less are more likely to be carrying too much

641
00:35:12,400 --> 00:35:16,200
Speaker 2: body fat, so chew more. Partly that's because it gets

642
00:35:16,239 --> 00:35:21,200
Speaker 2: all the enzymes in your mouth working. Secondly, it's a

643
00:35:21,200 --> 00:35:24,640
Speaker 2: way to practice mindfulness. So your body knows and acknowledges

644
00:35:24,719 --> 00:35:26,680
Speaker 2: that you're eating and your brain has a chance to

645
00:35:26,719 --> 00:35:30,279
Speaker 2: actually register that that's what's happening. So yeah, there's a

646
00:35:30,320 --> 00:35:34,000
Speaker 2: few reasons why chewing more will help you manage weight.

647
00:35:34,400 --> 00:35:37,600
Speaker 1: Really, who knew? And so the stomach then breaks it

648
00:35:37,680 --> 00:35:38,680
Speaker 1: down if it's chewed.

649
00:35:39,239 --> 00:35:42,280
Speaker 2: Yeah, so there's that. But the enzymes that actually begin

650
00:35:42,480 --> 00:35:46,680
Speaker 2: to break down carbohydrates are actually in your saliva, right, Yeah,

651
00:35:47,200 --> 00:35:49,520
Speaker 2: an enzyme called amilaise, So if you're not chewing properly,

652
00:35:49,880 --> 00:35:52,240
Speaker 2: you're not breaking down those carbohydrates properly.

653
00:35:52,280 --> 00:35:56,000
Speaker 1: All right, couple more. I'll just flicked through good bread.

654
00:35:56,120 --> 00:35:57,840
Speaker 1: The importance of getting good bread.

655
00:35:58,160 --> 00:36:02,400
Speaker 2: Yeah, good bread. I love bread. But again, you know,

656
00:36:02,480 --> 00:36:04,960
Speaker 2: it has to be good bread, and that means whole

657
00:36:05,000 --> 00:36:07,960
Speaker 2: grain if you can get hold of it, least processed.

658
00:36:08,000 --> 00:36:12,400
Speaker 2: So supermarket bread is one of the biggest sources of

659
00:36:12,480 --> 00:36:15,319
Speaker 2: ultra processed foods in many people's lives. And you don't

660
00:36:15,320 --> 00:36:19,200
Speaker 2: associate in a loaf of you know whatever at the

661
00:36:19,239 --> 00:36:22,239
Speaker 2: supermarket with ultra processed food. But just take a minute

662
00:36:22,239 --> 00:36:24,760
Speaker 2: to have a look at the ingredients. Now, real bread,

663
00:36:25,360 --> 00:36:29,759
Speaker 2: unprocessed or least processed bread comprises wheat as starter, whether

664
00:36:29,800 --> 00:36:33,800
Speaker 2: that's yeast or sourdough, and salt, a little bit of sugar,

665
00:36:34,120 --> 00:36:35,839
Speaker 2: tiny bit of sugar just to get the yeast going.

666
00:36:35,920 --> 00:36:38,840
Speaker 2: For using yeast, no sugar. If you use sourdough and water,

667
00:36:39,120 --> 00:36:41,560
Speaker 2: that is bread. Now, if you look at the ingredients

668
00:36:41,560 --> 00:36:45,080
Speaker 2: on your supermarket saled bread, you'll see all sorts of

669
00:36:45,080 --> 00:36:48,799
Speaker 2: other stuff in there. So supermarket bread is not good

670
00:36:48,840 --> 00:36:50,920
Speaker 2: for you. There's no other way to go about it.

671
00:36:50,920 --> 00:36:53,880
Speaker 2: It will cause a sugar spike. It is very high

672
00:36:53,960 --> 00:36:58,080
Speaker 2: in empty carbohydrates, so very low nutritional value. It's generally

673
00:36:58,120 --> 00:37:00,759
Speaker 2: low in fiber if it's got added. But it's bits

674
00:37:00,800 --> 00:37:04,000
Speaker 2: of cardboard, you know, cellulose literally that have been added

675
00:37:04,200 --> 00:37:07,399
Speaker 2: into the bread afterwards. Sometimes it's wheat brand. But why

676
00:37:08,280 --> 00:37:10,719
Speaker 2: strip all these things out of the natural grain only

677
00:37:10,760 --> 00:37:12,879
Speaker 2: to have to put them back in. It makes no sense.

678
00:37:12,880 --> 00:37:15,240
Speaker 2: So you may as well eat bread that's been made

679
00:37:15,280 --> 00:37:17,160
Speaker 2: with as much of that natural grain as you can.

680
00:37:17,280 --> 00:37:19,600
Speaker 2: So it is more expensive, it's true. You know, you

681
00:37:19,640 --> 00:37:22,360
Speaker 2: might be paying seven or eight dollars for a good

682
00:37:23,920 --> 00:37:27,520
Speaker 2: piece of sourdough or rye bread or whatever, whole grain bread.

683
00:37:27,960 --> 00:37:30,879
Speaker 2: But it will make you feel fuller and it's far

684
00:37:30,920 --> 00:37:34,240
Speaker 2: more nutritional than a supermarket interesting.

685
00:37:35,239 --> 00:37:39,440
Speaker 1: Okay, one more filler food and the dangers I suppose

686
00:37:39,480 --> 00:37:40,120
Speaker 1: a fill of food.

687
00:37:40,400 --> 00:37:40,640
Speaker 5: Yeah.

688
00:37:40,719 --> 00:37:44,680
Speaker 2: Look, I use this term fill of food because it's

689
00:37:44,719 --> 00:37:49,240
Speaker 2: one of the biggest pitfalls I guess. Piller foods, basically

690
00:37:49,239 --> 00:37:53,759
Speaker 2: of foods that are highly manufactured contain very you know,

691
00:37:53,920 --> 00:37:57,320
Speaker 2: little in the way of nutritional value. They contain energy,

692
00:37:57,400 --> 00:38:00,399
Speaker 2: and that's it calorie, so they will they will make

693
00:38:00,440 --> 00:38:02,239
Speaker 2: you put on weight if you eating too much of

694
00:38:02,280 --> 00:38:04,240
Speaker 2: them and not you know, using up all that energy

695
00:38:04,239 --> 00:38:06,839
Speaker 2: straight away to run a marathon or something. But they're

696
00:38:06,880 --> 00:38:09,319
Speaker 2: not They don't contain any of the nutrients you need.

697
00:38:09,360 --> 00:38:12,120
Speaker 2: They'll be low in natural proteins, they'll be low in fiber,

698
00:38:12,520 --> 00:38:15,799
Speaker 2: they'll be low in other nutrients like the plant based

699
00:38:15,880 --> 00:38:21,080
Speaker 2: nutrients that we need. So primarily, yeah, they do lead

700
00:38:21,200 --> 00:38:23,360
Speaker 2: to weight. Again. The other thing about filer foods is

701
00:38:23,360 --> 00:38:27,680
Speaker 2: that manufacturers love them. Cheap to make. Okay, it's cheap

702
00:38:27,719 --> 00:38:33,800
Speaker 2: to make filer food refined carbohydrates, sugars, and it's easy

703
00:38:33,840 --> 00:38:38,800
Speaker 2: to make hyperpalatable, really really tasty with added flavorings, added

704
00:38:38,800 --> 00:38:42,239
Speaker 2: coloring so it looks interesting, added sugar and salt, and

705
00:38:42,280 --> 00:38:44,839
Speaker 2: you'll often find sugar and salt together because they do

706
00:38:44,920 --> 00:38:48,440
Speaker 2: compliment each other. And many savory filer foods also contain

707
00:38:48,560 --> 00:38:51,319
Speaker 2: a great deal of sugar, and so you might be

708
00:38:51,360 --> 00:38:55,600
Speaker 2: disguised thinking you're having you know, some you know snack

709
00:38:55,640 --> 00:38:57,759
Speaker 2: food that's a savory food and it's not too bad.

710
00:38:57,920 --> 00:38:59,759
Speaker 2: It is packed full of sugar and you can see

711
00:38:59,760 --> 00:39:02,080
Speaker 2: that looking at the ingredients list. So yeah, fill of

712
00:39:02,120 --> 00:39:06,200
Speaker 2: foods are things to recognize. The just learned them again.

713
00:39:06,320 --> 00:39:08,480
Speaker 2: You know, there's no moral judgment here. They're not evil.

714
00:39:08,960 --> 00:39:10,480
Speaker 2: They're just not going to take you where you want

715
00:39:10,520 --> 00:39:12,640
Speaker 2: to go. You know, they're not foods onnor your body,

716
00:39:12,719 --> 00:39:14,600
Speaker 2: So just be aware of them and look out for them.

717
00:39:14,760 --> 00:39:17,040
Speaker 1: Heather's called in with a question from Pennington.

718
00:39:17,120 --> 00:39:19,880
Speaker 7: However, Maggie, is it Tracy or who is it?

719
00:39:19,880 --> 00:39:23,160
Speaker 1: It's Meghan today, Oh Megan, and listen to it.

720
00:39:23,200 --> 00:39:25,359
Speaker 7: I just want to know about this. You know, I've

721
00:39:25,400 --> 00:39:28,880
Speaker 7: heard this story that is eating steak to get the

722
00:39:28,880 --> 00:39:34,320
Speaker 7: best itself of absorbing the iron. Is it cooked tomato,

723
00:39:34,600 --> 00:39:35,240
Speaker 7: raw tomato?

724
00:39:35,440 --> 00:39:35,600
Speaker 6: Or what?

725
00:39:38,360 --> 00:39:44,560
Speaker 2: No, you're not so steak? Is does contain highly available iron. Yeah,

726
00:39:44,680 --> 00:39:47,360
Speaker 2: so steaks a great way to get your iron. It

727
00:39:47,440 --> 00:39:50,759
Speaker 2: is good to combine your iron food with vitamin C

728
00:39:50,920 --> 00:39:54,040
Speaker 2: foods to help with absorptions. So yeah, steak and tomatoes,

729
00:39:54,080 --> 00:39:59,080
Speaker 2: which could be tomato, it could be tomatoes raw. You

730
00:39:59,120 --> 00:39:59,960
Speaker 2: can have it either way.

731
00:40:00,239 --> 00:40:03,280
Speaker 7: So okay, so you do really think that will absorb

732
00:40:03,320 --> 00:40:03,720
Speaker 7: a bit.

733
00:40:03,600 --> 00:40:07,279
Speaker 2: More on Oh look, I've never investigated that heather, whether

734
00:40:07,400 --> 00:40:11,000
Speaker 2: cooked or raw tomato. I really suspect. And this gets

735
00:40:11,000 --> 00:40:12,920
Speaker 2: back to something I sort of said earlier, to go

736
00:40:13,040 --> 00:40:16,560
Speaker 2: for the eighty percent. So the difference would be absolutely marginal.

737
00:40:16,840 --> 00:40:19,680
Speaker 2: You know, I really don't think that you're going to

738
00:40:19,719 --> 00:40:21,640
Speaker 2: know your body's going to notice the difference in terms

739
00:40:21,680 --> 00:40:25,200
Speaker 2: of iron absorption between cooked tomatoes and raw tomatoes.

740
00:40:25,239 --> 00:40:27,440
Speaker 7: So thank you very much, thank you.

741
00:40:27,480 --> 00:40:29,200
Speaker 2: But tomatoes they're excellent.

742
00:40:30,080 --> 00:40:34,520
Speaker 1: Yeah, okay, good, thank you. Nothing wrong with steak either, right, No, no,

743
00:40:34,600 --> 00:40:38,240
Speaker 1: not at all. The protein, okay, we need that. Well,

744
00:40:38,280 --> 00:40:40,360
Speaker 1: just those topics I mentioned before, the filler food, the

745
00:40:40,360 --> 00:40:43,120
Speaker 1: good bread, et cetera. Every page. I mean, you've thought

746
00:40:43,120 --> 00:40:44,319
Speaker 1: of everything to put in here.

747
00:40:44,520 --> 00:40:46,560
Speaker 2: I have, yeah, all right, fun writing it. Actually, I

748
00:40:46,640 --> 00:40:50,399
Speaker 2: just thought I'm only going to write this once. I'll yeah,

749
00:40:50,440 --> 00:40:51,719
Speaker 2: make sure it's still in there.

750
00:40:51,800 --> 00:40:55,719
Speaker 1: It's pretty good. I mean, there's so much help things

751
00:40:55,719 --> 00:40:59,600
Speaker 1: that help the digestive system function, like water. There's a

752
00:40:59,600 --> 00:41:02,480
Speaker 1: whole whole few pages on that, what to drink, the

753
00:41:02,640 --> 00:41:04,640
Speaker 1: danger zone. I wanted to talk to you about the

754
00:41:04,680 --> 00:41:07,320
Speaker 1: traffic light system you've got in there, about the different

755
00:41:07,360 --> 00:41:09,920
Speaker 1: foods to eat at different you know, what you should

756
00:41:09,920 --> 00:41:12,879
Speaker 1: and shouldn't eat essentially, you know the high process stuff

757
00:41:12,920 --> 00:41:14,359
Speaker 1: obviously a very red light.

758
00:41:15,640 --> 00:41:19,040
Speaker 2: Yeah, I wouldn't say shouldn't shouldn't eat again because should

759
00:41:19,120 --> 00:41:21,960
Speaker 2: is such a judgmental term. It's just being aware, I guess,

760
00:41:22,160 --> 00:41:24,000
Speaker 2: being aware of what sorts of foods are going to

761
00:41:24,040 --> 00:41:26,920
Speaker 2: take you. So, yeah, I did devise a traffic light system.

762
00:41:27,000 --> 00:41:29,200
Speaker 2: So there's green What are called the green zones are

763
00:41:29,239 --> 00:41:31,560
Speaker 2: things that you should eat most and basically they are

764
00:41:31,800 --> 00:41:36,600
Speaker 2: unprocessed proteins. So you know, chicken, not chicken nuggets, just

765
00:41:36,680 --> 00:41:38,600
Speaker 2: you chicken breast or a chicken thi or a roast

766
00:41:38,680 --> 00:41:44,040
Speaker 2: chicken or whatever, or your meat or your fish, seafood, eggs, cheeses,

767
00:41:45,080 --> 00:41:47,520
Speaker 2: lots and lots of plant sauces for your proteins as well.

768
00:41:47,840 --> 00:41:50,279
Speaker 2: It's perfectly fine to be a vegetarian and still get

769
00:41:50,320 --> 00:41:53,280
Speaker 2: plenty of protein from you know, your chickpeas and your lentils,

770
00:41:53,280 --> 00:41:55,799
Speaker 2: and particular tofu and you're at a mummy beans, nuts

771
00:41:55,840 --> 00:41:59,880
Speaker 2: and seeds. There are lots of good vegetarian sources of protein,

772
00:42:01,000 --> 00:42:03,879
Speaker 2: good quality fats, and that means fats from plants, fats

773
00:42:03,920 --> 00:42:06,000
Speaker 2: from plants, and fats from fish. Those are the best

774
00:42:06,040 --> 00:42:09,200
Speaker 2: fats to have, So your olive oil, your fatty fish

775
00:42:09,760 --> 00:42:13,480
Speaker 2: like your sardines and your salmon, et cetera. And then

776
00:42:13,640 --> 00:42:16,400
Speaker 2: for your cabs, you do need cubs, the cabs, you

777
00:42:16,440 --> 00:42:19,480
Speaker 2: need your non starchy vegetables most of all, you know,

778
00:42:19,480 --> 00:42:24,000
Speaker 2: your leafy greens, your broccoli, your cabbages, et cetera. And

779
00:42:24,120 --> 00:42:27,560
Speaker 2: again for cabs, your poulses, so they're chickpeas, lentils, you know,

780
00:42:27,760 --> 00:42:31,040
Speaker 2: kidney beans, black beans, et cetera. The amber zone is

781
00:42:31,040 --> 00:42:33,400
Speaker 2: an area where you would want to look at limiting

782
00:42:33,400 --> 00:42:36,560
Speaker 2: the quantities. So for best health, keep a lid on

783
00:42:37,160 --> 00:42:40,399
Speaker 2: low processed meat. So that's fine to eat them high

784
00:42:40,480 --> 00:42:43,680
Speaker 2: quality sausages, for example, bacon now, and then there's nothing

785
00:42:43,719 --> 00:42:48,080
Speaker 2: wrong with those foods as if you go for quality

786
00:42:48,160 --> 00:42:49,800
Speaker 2: so often that you go and buy sausages from the

787
00:42:49,840 --> 00:42:52,920
Speaker 2: butcher or something. They're probably made on site. They use

788
00:42:53,080 --> 00:42:55,520
Speaker 2: rice as a filler, they use their own herb and

789
00:42:55,560 --> 00:42:59,200
Speaker 2: spice concoction. And there is you know, very little wrong

790
00:42:59,239 --> 00:43:01,840
Speaker 2: with enjoying good quality sausage now and then, but you

791
00:43:01,880 --> 00:43:03,799
Speaker 2: want to look carefully the ones you buy, you know,

792
00:43:03,920 --> 00:43:07,360
Speaker 2: in supermarkets or biggest stores, because they might have a

793
00:43:07,400 --> 00:43:12,000
Speaker 2: lot of highly processed chemicals and other additives in them.

794
00:43:12,480 --> 00:43:15,960
Speaker 2: Low processed plant based proteins are fine as well, so

795
00:43:16,000 --> 00:43:18,319
Speaker 2: you might get your meat free patties. But again there's

796
00:43:18,320 --> 00:43:21,440
Speaker 2: a lot of veggio and vegan food now in supermarkets

797
00:43:22,040 --> 00:43:26,080
Speaker 2: that is is processed beyond recognition. If you buy a

798
00:43:26,120 --> 00:43:29,920
Speaker 2: patty that's made of crap peas, quinoai, you know, freaka

799
00:43:30,040 --> 00:43:33,759
Speaker 2: and kidney beans, go for it. It's processed in the

800
00:43:33,760 --> 00:43:35,880
Speaker 2: sense that it's been mashed together, but you know, go

801
00:43:35,960 --> 00:43:38,480
Speaker 2: for it. But these days, a lot of these fake meats,

802
00:43:38,880 --> 00:43:41,399
Speaker 2: I wouldn't eat them. I definitely just I wouldn't touch them.

803
00:43:41,440 --> 00:43:44,239
Speaker 2: There's so much stuff in them that it's just not naturally.

804
00:43:46,000 --> 00:43:49,800
Speaker 1: Really get the whole vegan thing, and then having fake exactly.

805
00:43:50,400 --> 00:43:52,600
Speaker 2: My kids always say they're perfectly happy to eat vegio,

806
00:43:52,640 --> 00:43:55,160
Speaker 2: but when we do so, can we please eat vegetables,

807
00:43:55,560 --> 00:43:56,240
Speaker 2: not fake.

808
00:43:56,040 --> 00:43:57,480
Speaker 1: Fake meat exactly.

809
00:43:57,800 --> 00:44:00,520
Speaker 2: There seems to be a little point there. If you

810
00:44:00,520 --> 00:44:04,200
Speaker 2: want to eat meat, you know, eat meat Amber zone. Fats,

811
00:44:04,200 --> 00:44:06,320
Speaker 2: I guess are fats from animals, so they're not bad

812
00:44:06,320 --> 00:44:08,520
Speaker 2: for you. People want to limit the amount of you know,

813
00:44:08,640 --> 00:44:10,439
Speaker 2: fat you have on the edge of your pork chop

814
00:44:10,520 --> 00:44:15,200
Speaker 2: or whatever. And also, you know, things like butter and cream.

815
00:44:15,400 --> 00:44:18,759
Speaker 2: They are fine in small quantities, but you you know,

816
00:44:19,080 --> 00:44:21,520
Speaker 2: slathering cream and butter on something does bring too much

817
00:44:21,560 --> 00:44:23,680
Speaker 2: saturated fat into your diet and that's just not good

818
00:44:23,680 --> 00:44:25,760
Speaker 2: for you. And then of course there's your red zone.

819
00:44:25,880 --> 00:44:30,600
Speaker 2: I think people understand that highly processed foods, foods that

820
00:44:30,680 --> 00:44:33,880
Speaker 2: you couldn't make yourself in your kitchen using ordinary ingredients,

821
00:44:34,840 --> 00:44:36,960
Speaker 2: are not good for you. They're not going to bring

822
00:44:37,000 --> 00:44:40,360
Speaker 2: you to your best state of health. And whilst again

823
00:44:40,400 --> 00:44:42,400
Speaker 2: there's no moral judgment there, and you can eat them

824
00:44:42,440 --> 00:44:44,399
Speaker 2: now and then the sky is not going to fall.

825
00:44:44,400 --> 00:44:47,279
Speaker 2: You're not going to keel over dead suddenly. It's just

826
00:44:47,320 --> 00:44:49,920
Speaker 2: a question of being aware and being mindful. Yeah, I'm

827
00:44:49,920 --> 00:44:52,440
Speaker 2: going to have that donut and I know what the

828
00:44:52,440 --> 00:44:54,480
Speaker 2: consequences of doing that are and I'm good with that

829
00:44:54,520 --> 00:44:56,440
Speaker 2: for today because I'm not going to have another one tomorrow.

830
00:44:57,360 --> 00:45:00,360
Speaker 1: Perfect. So for most of us who want get to

831
00:45:00,360 --> 00:45:03,480
Speaker 1: a healthy wait and stay there to finish up with Now, now,

832
00:45:03,600 --> 00:45:05,600
Speaker 1: what are your top tip? What's the day looked like?

833
00:45:05,680 --> 00:45:07,319
Speaker 1: What should it look like? I mean, I know you've

834
00:45:07,320 --> 00:45:09,839
Speaker 1: said daylight hours for eating, et cetera, not at night,

835
00:45:09,840 --> 00:45:12,560
Speaker 1: et cetera. But what should a day consist of? Is

836
00:45:12,600 --> 00:45:16,879
Speaker 1: it a full breakfast, that lighter lunch, lighter dinner. I mean,

837
00:45:17,239 --> 00:45:19,520
Speaker 1: I've heard the old adage you eat like a king

838
00:45:19,560 --> 00:45:21,440
Speaker 1: in the morning, like a prince in the middle of

839
00:45:21,480 --> 00:45:23,400
Speaker 1: the day, and like a paupor at night.

840
00:45:23,520 --> 00:45:26,839
Speaker 2: That is that remains actually good advice. It stems from

841
00:45:26,880 --> 00:45:29,040
Speaker 2: the eleven hundreds. There was a I think it was

842
00:45:29,080 --> 00:45:32,480
Speaker 2: a Greek philosopher who said that in eleven hundred and

843
00:45:32,560 --> 00:45:33,280
Speaker 2: ten or something.

844
00:45:34,520 --> 00:45:35,640
Speaker 1: Smart guy a great Yeah.

845
00:45:35,520 --> 00:45:36,880
Speaker 2: He was a smart guy, and it sort of it

846
00:45:37,000 --> 00:45:40,680
Speaker 2: stayed with us because, yeah, it is best to front

847
00:45:40,719 --> 00:45:45,200
Speaker 2: load your meals. So if breakfast isn't your largest meal,

848
00:45:45,239 --> 00:45:48,800
Speaker 2: then lunch should be okay, So the front front loading

849
00:45:48,880 --> 00:45:51,640
Speaker 2: your meals before so two o'clock in the afternoon and

850
00:45:51,680 --> 00:45:53,840
Speaker 2: then it's fine to eat after that, eat during daylight

851
00:45:53,880 --> 00:45:57,040
Speaker 2: hours if you possibly can, and keep it light. So

852
00:45:57,080 --> 00:45:59,880
Speaker 2: the main things are make sure you get enough protein.

853
00:46:00,320 --> 00:46:02,120
Speaker 2: So you could even sit down with the calculator and

854
00:46:02,160 --> 00:46:04,480
Speaker 2: work out how much you need and how much approximately

855
00:46:04,520 --> 00:46:07,520
Speaker 2: is in your food and aim for about twenty grams

856
00:46:07,520 --> 00:46:10,319
Speaker 2: of protein in each meal three times a day. That's

857
00:46:10,360 --> 00:46:12,799
Speaker 2: going to give you sixty grams of protein and that's

858
00:46:12,800 --> 00:46:15,200
Speaker 2: a good start. You pick up extra grams of protein

859
00:46:15,239 --> 00:46:17,040
Speaker 2: and the milk in your coffee. There's a bit of

860
00:46:17,280 --> 00:46:19,040
Speaker 2: little bit of protein in bread, a little bit of

861
00:46:19,120 --> 00:46:21,879
Speaker 2: protein and vegetables. But be aware of where your main

862
00:46:21,960 --> 00:46:25,800
Speaker 2: protein sauces are and for each meal, ask yourself, where's

863
00:46:25,840 --> 00:46:28,719
Speaker 2: my protein and just make sure you've identified it. It

864
00:46:28,760 --> 00:46:31,120
Speaker 2: might be the you know, the soy beans you've got there.

865
00:46:31,200 --> 00:46:33,760
Speaker 2: It might be you know, the ham and the cheese

866
00:46:33,760 --> 00:46:36,440
Speaker 2: and in your morning sandwich that you told me you have.

867
00:46:37,040 --> 00:46:39,080
Speaker 2: The next thing is to make sure you have enough vegetables.

868
00:46:39,080 --> 00:46:42,560
Speaker 2: Australians do not eat enough veggies. The World Health Organization

869
00:46:42,640 --> 00:46:45,279
Speaker 2: says we need around four hundred grams a day. That

870
00:46:45,440 --> 00:46:48,839
Speaker 2: is a the equivalent of one large broccoli head. Now,

871
00:46:48,840 --> 00:46:51,879
Speaker 2: if you look back through your day, you know would

872
00:46:51,920 --> 00:46:55,480
Speaker 2: you have that much, probably not, So it's about you know,

873
00:46:55,560 --> 00:46:59,719
Speaker 2: five or six full cups of veggies. So you're just

874
00:46:59,800 --> 00:47:02,960
Speaker 2: up your veggies. You get all these photonutrients, these amazing

875
00:47:03,000 --> 00:47:06,160
Speaker 2: micro nutrients that we don't ever hear about in your veggies.

876
00:47:06,280 --> 00:47:07,960
Speaker 2: And you also get that's where you get your fiber.

877
00:47:08,040 --> 00:47:10,720
Speaker 2: So you do need plenty of fib You need water,

878
00:47:11,239 --> 00:47:14,120
Speaker 2: so keep your water up. You also need sleep. So

879
00:47:14,160 --> 00:47:19,000
Speaker 2: as I said earlier, poor sleep results in stress and

880
00:47:19,080 --> 00:47:21,879
Speaker 2: raised cortisol levels in our bodies, and that has all

881
00:47:21,920 --> 00:47:26,000
Speaker 2: sorts of ill effects, including craving for sugar. So it's

882
00:47:26,040 --> 00:47:28,360
Speaker 2: a really vicious circle to get into. So that'd be

883
00:47:28,440 --> 00:47:30,680
Speaker 2: my top tips here. Do eat breakfast if you're not

884
00:47:30,719 --> 00:47:33,520
Speaker 2: a breakfast eater, it could be something light, you know,

885
00:47:34,320 --> 00:47:37,120
Speaker 2: even you know, just an egg or you know, a

886
00:47:37,160 --> 00:47:42,160
Speaker 2: milk drink, milk based drink, no sugar co a milky coffee.

887
00:47:42,200 --> 00:47:44,719
Speaker 2: But then front load your meal after that. Maybe you

888
00:47:44,800 --> 00:47:46,640
Speaker 2: prefer to eat a larger meal at ten o'clock in

889
00:47:46,680 --> 00:47:47,799
Speaker 2: the morning or lunchtime.

890
00:47:48,560 --> 00:47:51,480
Speaker 1: Good advice and the book Five for Life, Healthy Ways

891
00:47:51,520 --> 00:47:56,280
Speaker 1: for Healthy Weight. Megan Dyson filling in beautifully for Tracy

892
00:47:56,400 --> 00:47:58,359
Speaker 1: Ying this week. Thank you so much. For coming in.

893
00:47:58,400 --> 00:48:02,400
Speaker 2: Thanks Matt. It's been a great discussions and it's.

894
00:48:00,800 --> 00:48:03,360
Speaker 1: All it's gone so fast. Can you believe that was

895
00:48:03,400 --> 00:48:05,560
Speaker 1: about It was like ten minutes. Unreal