WEBVTT - What to eat for optimal hormone health

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<v Speaker 1>Oh hello, welcome to Healthy Ish. You are tuned into

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<v Speaker 1>the daily podcast from Body and Soul. I am your host,

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<v Speaker 1>a Felicity Haley. Nutritionist and TV presenter. Zoe Bingley Pullen

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<v Speaker 1>is in the studio today. She's in the Body and

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<v Speaker 1>Soul house and she is joining us to well talk

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<v Speaker 1>about her new book. It is called Eat Your Way

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<v Speaker 1>to Healthy Hormones. So she's going to give you all

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<v Speaker 1>a refresher in hormone health, plus the ideal diet to

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<v Speaker 1>consume for optimal regulation, and the drinks. There's always a

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<v Speaker 1>question about what to drink to help regulate your hormones, Well,

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<v Speaker 1>she's here to answer it. If you like what you

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<v Speaker 1>hear from Zoe, make sure you're listening to Extra Healthy Ish,

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<v Speaker 1>where she shares more about her journey with hormone health

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<v Speaker 1>and you get a light out of that one. Search

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<v Speaker 1>for our sister pod, Extra Healthy Ish wherever you get

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<v Speaker 1>your podcasts.

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<v Speaker 2>So we nice to have you back on the podcast.

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<v Speaker 3>Always love you to be here. Love love chatting health,

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<v Speaker 3>Love talking to you, Felicity.

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<v Speaker 1>Yeah, likewise, and congratulations on your new book.

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<v Speaker 2>Yeah selling fast.

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<v Speaker 3>Yeah, Look, it's been a really exciting journey. We presold

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<v Speaker 3>five thousand copies. I definitely had that moment. I was like,

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<v Speaker 3>oh my god, thank god, thank got it because I

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<v Speaker 3>actually felt like I had imposter syndrome until I held

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<v Speaker 3>it in my hand. So I'm sure a lot of

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<v Speaker 3>women people in general do get that feeling. But we

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<v Speaker 3>all kind of battle our internal self work.

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<v Speaker 2>Anyway, that's a whole that's a whole other talking. Give

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<v Speaker 2>us some refresher What are hormones? What do they do?

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<v Speaker 3>Okay, So, hormones are chemical messengers, and what they do

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<v Speaker 3>is they actually sort of regulate a lot of our

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<v Speaker 3>biological processes such as metabolism, growth, the regulation of our

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<v Speaker 3>thyro the regulation of our.

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<v Speaker 2>Blood sugar levels.

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<v Speaker 3>And they're governed by something called the endocrine system. So

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<v Speaker 3>we kind of need to look at the endocrine system

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<v Speaker 3>as kind of the mothership in some component where basically

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<v Speaker 3>what that's actually doing is sending messages through blood to

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<v Speaker 3>these different organs, telling us to release different hormones as

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<v Speaker 3>certain periods of time. Now, the wonderful thing about the

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<v Speaker 3>enderkind system, it's got something called a feedback system, a

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<v Speaker 3>negative and a positive feedback system. So for example, say

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<v Speaker 3>you're highly stressed and then basically your adrenals are kind

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<v Speaker 3>of overloading. It will send other messages to say thyroid,

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<v Speaker 3>or we will send messages to insulin saying, look, we

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<v Speaker 3>need a little bit of help right now. Can you

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<v Speaker 3>step in and give us assistance. That's fantastic, But the

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<v Speaker 3>problem is we don't want to be exhausting any one

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<v Speaker 3>particular you know, organ or any one particular hormone, because

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<v Speaker 3>they are all important.

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<v Speaker 1>I feel like hormones are having their moment in the LiLine.

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<v Speaker 1>Everyone's talking about them.

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<v Speaker 3>Sure, Look, I think it's interesting also because often what

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<v Speaker 3>we refer to as hormones is those reproductive, reproductive, those

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<v Speaker 3>sex hormones as well, so you know, testosterone, estrogen, poteston,

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<v Speaker 3>And often what we do is we refer to them

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<v Speaker 3>more as being a women thing. So if you look

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<v Speaker 3>at the end of crimes system, we all have exactly

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<v Speaker 3>the same hormones, but we have them in certain percentages

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<v Speaker 3>at certain times of our life as well. So we

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<v Speaker 3>never want to discredit as this is more of a

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<v Speaker 3>female thing, because often we get that topic of women

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<v Speaker 3>have more hormones. I'm like, no, they don't.

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<v Speaker 2>Women don't have more hormones.

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<v Speaker 3>They does have certain percentages of more hormones at certain

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<v Speaker 3>times same as men.

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<v Speaker 1>You know, that's a really good point because we're brought

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<v Speaker 1>up thinking, oh, you're like, hormones are a women's issue. Yeah,

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<v Speaker 1>whereas no, we have exactly the same one exactly going around.

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<v Speaker 1>There's the blokes in our lives. Actually, So how can

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<v Speaker 1>diet help. Is it stabilize or yeah, I mean I

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<v Speaker 1>don't want to use the word.

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<v Speaker 2>Balance or we don't throw that word around. Yeah, healthy hormones.

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<v Speaker 3>Yeah, Look, I think what's important to know is, first

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<v Speaker 3>of all, we kind of need to take a step

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<v Speaker 3>back and think about, well, what are hormones and how

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<v Speaker 3>do we actually build them. So you've got sort of

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<v Speaker 3>three categories of hormones. You've got our lipid hormones, which

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<v Speaker 3>is fat produced or cholesterol produced. We have our amino

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<v Speaker 3>acid hormones, which obviously is protein produced. And then we

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<v Speaker 3>also have our peptide, which has got a lot to

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<v Speaker 3>do with a combination of both those food groups but

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<v Speaker 3>also very much related.

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<v Speaker 2>To our digestion. So when I look at that.

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<v Speaker 3>In itself, if you don't have the right balance of

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<v Speaker 3>those foods in your diet, it doesn't matter what phase

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<v Speaker 3>or what stage that you're in. You might not necessarily

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<v Speaker 3>be building these hormones correctly as well. So I kind

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<v Speaker 3>of like to sort of start sort of foundationally to

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<v Speaker 3>begin with. And I often say to clients, like, you know,

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<v Speaker 3>think of it kind of as a ratio of three

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<v Speaker 3>two one every single plate you want to have, you know,

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<v Speaker 3>three parts carbohydrate, two parts protein, and one part fat.

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<v Speaker 3>And that's whether it's a main meal or a snack,

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<v Speaker 3>because then once you're more likely to guarantee is you've

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<v Speaker 3>got a cross section of all of those necessary food

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<v Speaker 3>groups to then come in and build those necessary hormones

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<v Speaker 3>as well. Now that's one component of it. The second

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<v Speaker 3>ponent component you want to actually look at is how

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<v Speaker 3>do we absorb? Like are we absorbing these foods as well?

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<v Speaker 3>An interesting fact is that when we look at that

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<v Speaker 3>microbio and we have estrogenic bacteria in there as well,

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<v Speaker 3>we have bacteria that actually helps to rid estrogen out

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<v Speaker 3>of our microbiome as well. So if you've got yeah,

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<v Speaker 3>it's really fascinating, isn't it.

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<v Speaker 2>Like?

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<v Speaker 3>And often we kind of we don't sort of see

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<v Speaker 3>the connection necessarily between hormones and gut health. And we

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<v Speaker 3>obviously have that brain gut access that feedback system where

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<v Speaker 3>you know, the brain is talking to the gut and

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<v Speaker 3>the gut's talking to the brain. You know, that symbiolic

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<v Speaker 3>kind of nature that's actually happening. But what we don't

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<v Speaker 3>often think about is what role does the gut play

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<v Speaker 3>in actually hormones. Now it's plays a massive role because

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<v Speaker 3>you might be producing them, but if you're not getting

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<v Speaker 3>rid of them, you're going to have some increase or

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<v Speaker 3>you'll have some build up of estrogen or toxins within

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<v Speaker 3>the body as well. So we very much need to

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<v Speaker 3>look at kind of you know, what is the type

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<v Speaker 3>of fiber that we're getting in our diet. We need

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<v Speaker 3>to get a lot of what we call sort of

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<v Speaker 3>prebiotic type fiber, so that's resistant start. You know, it

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<v Speaker 3>could be things like you know, when we heat and

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<v Speaker 3>cool potatoes, green bananas, lentils, canellini.

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<v Speaker 2>Beans, green bananas.

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<v Speaker 3>Yeah, so actually there's something within the sugar component and

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<v Speaker 3>the fiber that actually means that a green banana has

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<v Speaker 3>more of these resistance start before they write it before

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<v Speaker 3>they rest, like kid's not. Yeah, Well, I think it's

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<v Speaker 3>because it makes you can upset your starting. Because resistant starts,

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<v Speaker 3>by nature is resistant to be broken down till it

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<v Speaker 3>gets to the colon and the colins we've got all

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<v Speaker 3>that bacteria there.

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<v Speaker 1>Or rose lead to the gut. I just feel like

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<v Speaker 1>everything comes back to the good sense. What I want

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<v Speaker 1>to ask you is the healthy drinks, because you've got

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<v Speaker 1>a spit in your book about this and I found

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<v Speaker 1>it quite interesting. Yes, So what healthy drinks can help

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<v Speaker 1>us well maintain healthy?

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<v Speaker 2>Yeah?

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<v Speaker 3>Look, I mean again, even we want to very much

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<v Speaker 3>look at some liver supporting drinks. You know, things like

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<v Speaker 3>dandelion tea as opposed to coffee, purely because we've got

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<v Speaker 3>these pathways within our liver that require certain enzymes. Now

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<v Speaker 3>everything every time we tap into drinking coffee or alcohol

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<v Speaker 3>or the wrong types. As I sit here with no judgment,

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<v Speaker 3>no no judgment, I am a nine ten o'clock coffee

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<v Speaker 3>girl as well as you. Yeah exactly, I may have

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<v Speaker 3>had one before this actually today just to give me

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<v Speaker 3>that little bit of a pep. But again, things that

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<v Speaker 3>actually helped to stimulate that liver pathway. So things like

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<v Speaker 3>you know all those beautiful big carotalis beetroot carrots, you know,

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<v Speaker 3>the grapefruit, lemon, lime. So having a juice every single

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<v Speaker 3>day is beautiful drinking green tea because it's got these

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<v Speaker 3>beautiful polyphenols and big antioxidants in there, and things like

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<v Speaker 3>your dang But lots and lots of water flushing as

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<v Speaker 3>much as you can.

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<v Speaker 2>Squeeze of strawberry, squeeze of lime, squeeze you know, put

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<v Speaker 2>some internet bit of ginger.

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<v Speaker 1>I forget to do that, but it's so it's so refreshing,

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<v Speaker 1>it's gorgeous.

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<v Speaker 2>You just get a jug of water with lime fills.

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<v Speaker 3>And particularly in Australia, so it's so hot here.

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<v Speaker 1>Now your book actually goes into different age groups, Yes,

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<v Speaker 1>but perhaps give us a few more foods that we

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<v Speaker 1>can eat regularly, no matter what your age, that can help.

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<v Speaker 1>So first of all, we want to remember that we

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<v Speaker 1>need a lot of fats in our diet.

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<v Speaker 3>Hormones are primarily built from fats. So making sure that

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<v Speaker 3>you've got a good form of mono on sat CD

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<v Speaker 3>or essentral fatty acids, so fish, avocado, extravergin olive oil,

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<v Speaker 3>nuts and seeds. But also making sure again we've got

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<v Speaker 3>a good amount of those right types of proteins. But

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<v Speaker 3>we can sort of double up. We can have the

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<v Speaker 3>proteins that are vegetarian that have also got the fiber

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<v Speaker 3>in there. We've got things like your kinoa, you cant

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<v Speaker 3>leini beans, and all the legumes and pulses, because again

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<v Speaker 3>they're going to be part of the building block, but

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<v Speaker 3>they're also going to help with the fiber component of

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<v Speaker 3>pulling it all out and getting rid of all their

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<v Speaker 3>excess toxins within our body as well. But vital estrogens

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<v Speaker 3>are a really interesting topic and they get a bit

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<v Speaker 3>of a bad name. They're modulators of estrogen. So what

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<v Speaker 3>that means, at any phase, at any state, we should

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<v Speaker 3>be having vital estrogens. They do not give you cancer,

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<v Speaker 3>they do not They mimic the behavior of estrogen, but

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<v Speaker 3>they're not estrogen. So again, getting these foods in the diet,

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<v Speaker 3>and that's things like sweet potato, it's papaya, it's some pomegranate,

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<v Speaker 3>it's sesame seeds, it's different nuts and seeds. We need

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<v Speaker 3>about fifty milligrams of these foods in our diet. So

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<v Speaker 3>for example, it's about having something like a quarter of

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<v Speaker 3>a cup fifteen grams of flax seed. It might be

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<v Speaker 3>something like, you know, sixty grams of sesame seas two

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<v Speaker 3>hundred grams of tofu make us smoothie in the morning.

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<v Speaker 3>Puts some beautiful silk and tofu. You're getting fight all Esrodren,

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<v Speaker 3>You're getting protein in there as well. Put all your

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<v Speaker 3>love your fruits.

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<v Speaker 2>Can make it my personal chef. Please, yes, no problem.

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<v Speaker 3>Sure, I'm very expensive, very bad night joking well, very.

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<v Speaker 2>Joking about that. Zoe, thank you for coming on help Fish.

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<v Speaker 3>Thank you very much. I always love talking to you.

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<v Speaker 2>Zoe's book is out now.

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<v Speaker 1>It is called Eat Your Way to Healthy Hormones and

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<v Speaker 1>Zoe is also doing a fortnight retreat at Gwinghana Lifestyle

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<v Speaker 1>Retreat in Queensland from December first to the fifth. I

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<v Speaker 1>will leave a link to that in the show notes

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<v Speaker 1>if you are keen to sign up. Hey, I hope

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<v Speaker 1>you did enjoy this chat. If you did, tell us

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<v Speaker 1>rate and review this podcast. If you have any ideas

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<v Speaker 1>for upcoming apps, just DM me at Felicity Harley anything else,

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<v Speaker 1>head to body insoul dot com dot follow us on socials.

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<v Speaker 1>Grub Our print edition which is out in your local

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<v Speaker 1>Sunday paper and until tomorrow Still Healthy