Speaker 1: Why is it so hard to get real answers about
Speaker 1: your health? If you've been told that everything looks fine,
Speaker 1: but you know that something is off, we're not imagining it.
Speaker 1: That's why I created Vitality three sixty to help you
Speaker 1: better understand what's going on inside your body so that
Speaker 1: you can take the targeted action needed. With a functional
Speaker 1: health approach plus testing, we go beyond the guesswork to
Speaker 1: uncover the root causes of your symptoms. I've teamed up
Speaker 1: with Doctyesmina, an incredible integrative GP, and together we will
Speaker 1: help you decode your body's signals and answer questions like
Speaker 1: why am I always exhausted? What's really causing my stubborn weight?
Speaker 1: Am I inflamed? Insulin resistant? Or maybe missing key nutrients?
Speaker 1: Because when you understand your body better, you can transform
Speaker 1: your health. Visit v three sixty dot health or check
Speaker 1: out the show notes for more. This is Healthy Heir
Speaker 1: with Amelia Phillips and welcome to this month's Ask Me
Speaker 1: Anything episode, where I get to answer my wonderful listener questions.
Speaker 1: I love hearing what's on your mind? What are you
Speaker 1: grappling with? Maybe something you're outraged by. It's great to
Speaker 1: keep the conversation going. And look, today, I've got a
Speaker 1: great range of questions from whether collagen counts as protein
Speaker 1: to what the right Amiga three supplements are. And I
Speaker 1: have to say I have very strong opinions on this
Speaker 1: all the way through to nature's zen pic And is
Speaker 1: there really a natural option? You know, seeing as we
Speaker 1: do naturally produce GLP ones in our body, it makes
Speaker 1: sense that there should be a natural version. So let's
Speaker 1: talk through that. But before I dive into those questions.
Speaker 2: I have news.
Speaker 1: I have good news, and I have some bad news
Speaker 1: as well. Let's start with the bad news. Well the
Speaker 1: bad news sprinkled with some good news in there as well. Now,
Speaker 1: I have been running a little bit of a body
Speaker 1: composition experiment on myself for the last six months, and
Speaker 1: I have allowed myself to gain five kilos. That's not
Speaker 1: the bad news. That's totally fine. But it's interesting because
Speaker 1: historically I stay at a really, really stable weight. So
Speaker 1: to see the scales go up five kilos over the
Speaker 1: last say, four or five months, you know, it's been
Speaker 1: interesting to watch. And I've done it purposefully. So I
Speaker 1: have been wanting to gain more muscle. I think if
Speaker 1: you are a regular listener, you will have heard that
Speaker 1: in my annual Dexa scan. The last couple of years,
Speaker 1: I basically have not gained any muscle over the last
Speaker 1: few years despite my regular training. So at the start
Speaker 1: of this year, I was like, yep, I'm going to
Speaker 1: really focus on my strength training.
Speaker 2: I'm going to allow my.
Speaker 1: Calories to go up, creep up just a little bit,
Speaker 1: you know, purposefully hitting that one hundred grams of protein
Speaker 1: a day and not minding if I see the scales
Speaker 1: go up because hopefully it's muscle, right, So I thought
Speaker 1: I might just go and get a six month Dexa
Speaker 1: scan just to kind of check in with what's happening,
Speaker 1: because that's quite a bit. That's actually ten percent of
Speaker 1: my body weight that I've gained in the last few months,
Speaker 1: so you know, significant for me anyway. So when I
Speaker 1: got my dex of scan, Okay, on the scan, it
Speaker 1: wasn't quite five kilos like my home scales were. It
Speaker 1: was actually closer to three kilos. And here's the interesting
Speaker 1: good and bad news. The good news is I have
Speaker 1: gained a little bit of muscle. I've gained six hundred
Speaker 1: grams of muscle. Bad news is I've gained two point
Speaker 1: one kilos of body fat.
Speaker 2: So if you think about it, that's pretty.
Speaker 1: Much call it one part muscle to three parts fat,
Speaker 1: and that is the not so good news, you know.
Speaker 1: It just reminds me that this body composition work is hard.
Speaker 1: Building muscle takes time, and as an example, body builders,
Speaker 1: they're building phase usually lasts around forty weeks, and they're
Speaker 1: cutting phase where they're stripping body fat, lasts around twelve weeks,
Speaker 1: so they don't try to do it both at the
Speaker 1: same time. They have these really distinct different phases. So
Speaker 1: while I'm really happy with my six hundred grams of muscles,
Speaker 1: seeing as I've literally gained no muscle in the last
Speaker 1: couple of years, I.
Speaker 2: Can't keep going like that.
Speaker 1: It can't keep costing me that much body fat, you know,
Speaker 1: because if you think about it, if I gained a
Speaker 1: easily two kilos of muscle, for example, that would have
Speaker 1: meant that at this rate, I would have gained six
Speaker 1: kilos of fat, So that would have put me up around.
Speaker 2: That sort of eight kilos all up.
Speaker 1: So that would then become very hard to pull that
Speaker 1: amount of body fat off at my age. So at
Speaker 1: my age, at forty seven. You know, body fat really
Speaker 1: can creep on even when we feel like we're doing
Speaker 1: everything right. And even though I've been focusing on increasing
Speaker 1: my protein, the truth is many high protein foods can
Speaker 1: also be a little bit higher in calories too. So
Speaker 1: clearly I've suffered a little bit of calorie creep over
Speaker 1: the last six months, and so I'm really glad that
Speaker 1: I did check in with that Dexa. And the moral
Speaker 1: of the story for me is that I need to
Speaker 1: bring my portions back down to what they were before Christmas,
Speaker 1: whilst still trying to hit that one hundred ground. It's
Speaker 1: a protein per day. So very happy with my muscle increase,
Speaker 1: but glad I know that quite a bit of fat
Speaker 1: has come along for the ride as well. Okay, well,
Speaker 1: onto the good news. I am so excited to share
Speaker 1: with you. In fact, you're the first person I've told
Speaker 1: because I only hit send last night Dot Diasmina and
Speaker 1: I have just submitted our book manuscribed. Yeah, I'm shaking
Speaker 1: her out on my chair. Oh my goodness, our book
Speaker 1: is off to the publisher. I cannot tell you the
Speaker 1: feeling it was to get all the chapters in and
Speaker 1: to hit send and get it over to her. It
Speaker 1: has been such a labor of love and I still
Speaker 1: am just like basking in this moment of having submitted it.
Speaker 1: And I know there's still a lot more work to
Speaker 1: go because now the publisher has to, you know, get
Speaker 1: the red.
Speaker 2: Pen out and do all their editing.
Speaker 1: But it's just a big feet and I'm really really
Speaker 1: excited to share more with you. Once the publisher reviews it,
Speaker 1: they will give us a timeline of how long it
Speaker 1: takes to edit the cover and get it published. So
Speaker 1: as soon as I know what that timeline is, I
Speaker 1: will be able to share a lot more of it
Speaker 1: with you very soon. And my poor back i'm sitting
Speaker 1: here now, it's still a bit sore because this last weekend,
Speaker 1: literally for two days straight, I just sat at my
Speaker 1: desk for twelve hours and my kids were bringing me
Speaker 1: cups of tea and three meals a day at my desk.
Speaker 1: But I just was on an absolute mission to get
Speaker 1: it done. So Yasmina and I worked around the clock,
Speaker 1: which was huge, but so glad that it's done. And
Speaker 1: to anyone who has written a book before, wow, it
Speaker 1: is epic. We went through all the emotions throughout the
Speaker 1: book writing process, and so now I'm just enjoying the
Speaker 1: happy and proud emotion of having it done, and yeah,
Speaker 1: really really excited to share it with you soon. Also
Speaker 1: slightly nervous about what the publisher will say because they've
Speaker 1: really only read We sent them one or two chapters
Speaker 1: very early on as a sense check.
Speaker 2: Other than that, maybe they're going to pull out the
Speaker 2: redpen and just slash away. Oh my goodness.
Speaker 1: But Tim and I are heading off to Port Douglas
Speaker 1: for a family holiday tomorrow as I record this, So
Speaker 1: by the time this episode is published, I will have
Speaker 1: just returned having.
Speaker 2: Celebrated of in Port Douglas.
Speaker 1: I'm calling it a manuscript Margarita, and hopefully will be
Speaker 1: over my sleep deprivation and my hours of sitting feeling
Speaker 1: very refreshed for the.
Speaker 2: Next half of the year.
Speaker 1: And actually, on that note, thinking about the next half
Speaker 1: of the year, Doctor Asmina and I are actually going
Speaker 1: to be running a free webinar very very soon, all
Speaker 1: about stubborn weight, low energy and inflammation, and I would
Speaker 1: absolutely love to invite you along to that, so I
Speaker 1: will put the link in the show notes you can
Speaker 1: read more about what's in that session's a jamp one.
Speaker 1: It's a really really great session and we love opening
Speaker 1: that one up to everybody. Okay, well, enough about all
Speaker 1: mine news. Let's move over to our three great questions
Speaker 1: for today. Kicking off with Joe over Instagram has DMed
Speaker 1: me and she says, I have questions around protein and
Speaker 1: wanting to know how much protein to take within a day.
Speaker 1: I'm having protein supplements in the morning to uplift my quantity,
Speaker 1: but then also take a collagen protein as well.
Speaker 2: I have also been told to take.
Speaker 1: Protein after my strength session in the evening. Oh that's
Speaker 1: a lot of protein doses and protein powders by the
Speaker 1: sounds of it. All Right, Well, Joe, I think there's
Speaker 1: two parts of your question. Firstly, how much protein do
Speaker 1: you need each day? And then secondly does collagen count
Speaker 1: as protein?
Speaker 2: So let's start with the first part.
Speaker 1: How much protein look for most midlife women to keep
Speaker 1: things super easy, I would just recommend aiming for around
Speaker 1: one hundred grams of protein per day.
Speaker 2: It's just an easy, practical target.
Speaker 1: We're talking approximately third grams at your three main meals
Speaker 1: and maybe a little bit in one of your snacks.
Speaker 1: I just feel like we can all get our head
Speaker 1: around that. If you want to be more precise, you
Speaker 1: can grab a calculator and aim for about one and
Speaker 1: a half to two grams of protein per kilo of
Speaker 1: your ideal body weight. So, for example, if you're seventy kilos,
Speaker 1: one and a half grams of protein is around that
Speaker 1: one hundred grams per day. Okay, if you're a little
Speaker 1: bit more muscled, or you're like me and you're really
Speaker 1: focusing on building muscle, you might want to creep that
Speaker 1: up closer to two grams. So if you're seventy kilos,
Speaker 1: you're now getting closer to one hundred and forty grams
Speaker 1: needed per day. Just note, if you're more than ten
Speaker 1: kilos overweight, you're carrying extra body fat that's probably more
Speaker 1: than ten kilos. Then pick you an ideal weight, like if,
Speaker 1: for example, you weigh eighty kilos and you know that
Speaker 1: you're carrying ten kilos of body fat, then you might
Speaker 1: want to do these calculations based on seventy kilos. Okay,
Speaker 1: I hope that makes sense, But honestly, just stick to
Speaker 1: a hundred grams of protein a day. It's so doable
Speaker 1: and much easier to work out. But the reason that
Speaker 1: we need this amount is because muscle becomes harder to
Speaker 1: build and easier to lose as we age, as my
Speaker 1: DEXA scan is proof, especially when we go through that
Speaker 1: perimenopause and menopausal shift. So protein is also essential not
Speaker 1: just for building muscle, but for repairing muscle after exercise,
Speaker 1: for supporting bone health. It also keeps us full of
Speaker 1: for longer, and it helps us maintain that really robust,
Speaker 1: healthy metabolism that so many of us need in midlife
Speaker 1: and start to lose. And the reality is that most
Speaker 1: women don't accidentally just eat one hundred grams of protein
Speaker 1: a day. It really does take planning and that's why
Speaker 1: I am a big fan of using a quality protein
Speaker 1: shake to get you to that magic number. And the
Speaker 1: other reason is because the calorie cost of a protein
Speaker 1: shake is really low. So to get that thirty grams
Speaker 1: of protein, you know the calories you usually sit around
Speaker 1: that one hundred hundred and ten calories per serve. That's
Speaker 1: when you just add a scoop of powder in with water.
Speaker 1: And as my dexo scan example shows, if you are
Speaker 1: driving up your protein intake, you can accidentally have that
Speaker 1: calorie creep happen because you're probably having more dairy products,
Speaker 1: You're probably having foods that contain fat, maybe some more animal.
Speaker 2: Products as well.
Speaker 1: So that's why I am Joe a big fan of
Speaker 1: a protein shape. Do you need to have a protein
Speaker 1: shape twice a day? Look, unless you're training really hard,
Speaker 1: once a day should be fine. But let's talk about
Speaker 1: the collagen question, because that's a really important one, and
Speaker 1: I'm glad you brought this up. Collagen protein because it
Speaker 1: is a protein and wave protein are not the same thing,
Speaker 1: and they work differently in the body. Collagen, for example,
Speaker 1: is fantastic for skin health, joint health, tendons, ligaments, connective tissue,
Speaker 1: even gut health because the lighting of our gut is
Speaker 1: like our skin, and we lose thirty percent of our
Speaker 1: bodies collogen in the couple of years post menopause. So
Speaker 1: just like you see your skin get wrinkly, your gut does,
Speaker 1: and your connective tissue and your tendons and ligaments. That's
Speaker 1: why we see injuries go up post menopause as well.
Speaker 1: So I am a big fan of collagen for all
Speaker 1: those reasons I just mentioned, but I don't count it
Speaker 1: towards my main protein target. Because what collagen won't do
Speaker 1: is help protect muscle mass. Okay, it doesn't work that way,
Speaker 1: So weigh protein for example, or there are you know,
Speaker 1: different types of protein. But I'm a big fan of
Speaker 1: the dairy base so way based so way protein isolate
Speaker 1: WPI or way protein concentrate WPC is my preferred. But
Speaker 1: you can definitely get plant based protein as well. Just
Speaker 1: make sure it's a combination of say p and brown
Speaker 1: rice because then it's got the nine essential amino acids,
Speaker 1: which is what the way protein has. So if you
Speaker 1: are wanting to get to that one hundred grams of
Speaker 1: protein per day, don't count your collagen.
Speaker 2: Keep that separate.
Speaker 1: Okay, but you can definitely have a protein powder and
Speaker 1: a collagen. See them as two different things.
Speaker 2: That's what I do.
Speaker 1: I have a collagen in the afternoon. I use the
Speaker 1: Chief dark chocolate collagen.
Speaker 2: I love it.
Speaker 1: I have it as a hot chocolate with my berries
Speaker 1: and my sometimes some dart chocolate covered nuts. Maybe that's
Speaker 1: why my body fat is crept up. So yes, and
Speaker 1: then look, you are correct in spreading out your protein
Speaker 1: doses across the day.
Speaker 2: But look, you don't.
Speaker 1: Need to have a protein powder after your evening strength
Speaker 1: training session, your meal, your dinner meal will be absolutely
Speaker 1: fine for that, So just maybe time it so you're
Speaker 1: eating dinner around an hour after you train, and that
Speaker 1: just triggers this important process which is called muscle protein synthesis.
Speaker 1: And we need to have good quality protein floating around
Speaker 1: in our system, and we need to have triggered some
Speaker 1: muscle stimulation. And we've got those two ingredients. This magical
Speaker 1: process called muscle protein synthesis kicks off, and then we
Speaker 1: go to bed and we build beautiful muscle while we sleep.
Speaker 2: So there you go. So I hope that helps you.
Speaker 1: And yes, I think if you do want to hit
Speaker 1: that one hundred grands a day a way, protein or
Speaker 1: plant based protein is the way.
Speaker 2: To go, just with water.
Speaker 1: Though, why is it so hard to get real answers
Speaker 1: about your health? If you've been told that everything looks fine,
Speaker 1: but you know that something is off, we're not imagining it.
Speaker 1: That's why I created Vitality three point sixty to help
Speaker 1: you better understand what's going on inside your body so
Speaker 1: that you can take the targeted action needed. With a
Speaker 1: functional health approach plus testing, we go beyond the guesswork
Speaker 1: to uncover the root causes of your symptoms. I've teamed
Speaker 1: up with Doctyesmina, an incredible integrative GP, and together we
Speaker 1: will help you decode your body's c and answer questions
Speaker 1: like why am I always exhausted? What's really causing my
Speaker 1: stubborn weight? Am I inflamed? Insulin resistant? Or maybe missing
Speaker 1: key nutrients? Because when you understand your body better, you
Speaker 1: can transform your health. Visit V three sixty dot health
Speaker 1: or check out the show notes for more. Moving on
Speaker 1: to question number two, Amanda asks this question in a
Speaker 1: recent workshop. She says, how do we choose the most
Speaker 1: effective Amiga three supplement? How effective are they if they've
Speaker 1: been sitting on the shelves, How and when do we
Speaker 1: take them? Are they supposed to be refrigerated? Is there
Speaker 1: a shelf life once they're open? And how are they
Speaker 1: potent enough to measure effectiveness? That's a lot of questions
Speaker 1: in what Amanda, But lucky for you, I am obsessed
Speaker 1: with Amiga three's and I have actually just done a
Speaker 1: massive audit of forty Ameiga three products that are available
Speaker 1: to buy, and I have picked my top three.
Speaker 2: I've whittled it down.
Speaker 1: So Amanda is a very valued listener and also all
Speaker 1: my other beautiful listeners listening right now, I'm actually going
Speaker 1: to give you the gift of my cheat sheet that
Speaker 1: outlines these top three. So head on over to the
Speaker 1: show notes and there's a link there, and that is
Speaker 1: the three products and brands and doses and why I
Speaker 1: like them. So I'm not going to go through all
Speaker 1: the little intricacies of dosing in the brands and all
Speaker 1: the reasons right now. You can head over to the
Speaker 1: cheat sheet in your spare time and take a riad
Speaker 1: of that and decide which supplement is right for you.
Speaker 1: But I am going to talk you through Amiga threes
Speaker 1: and answer some of your questions here Amanda. So firstly,
Speaker 1: I just want to highlight why take Amiga threes And honestly,
Speaker 1: this is a supplement that I believe most of us
Speaker 1: should be taking. I will be taking this for the
Speaker 1: rest of my life. And look, unless you are consuming
Speaker 1: significant amounts of fatty fish most days of the week,
Speaker 1: you're circulating a Mega three fatty acids in your body
Speaker 1: are most likely deficient or at best insufficient. Amiga three
Speaker 1: fatty acids are literally built into the membranes of every
Speaker 1: cell in our body. They are so so important. They
Speaker 1: are like our cell structures. They help keep our cell
Speaker 1: membranes flexible and fluid, and they allow our cells to
Speaker 1: communicate efficiently and to function really properly.
Speaker 2: Like every cell.
Speaker 1: If you think of your cells a bit like a bubble,
Speaker 1: Amiga threes build the skin of that bubble. They keep
Speaker 1: it soft, they keep it flexible, so the cell can communicate,
Speaker 1: can absorb nutrients through that cell's membrane, and then the
Speaker 1: cell can do its job properly. So how does this
Speaker 1: look look? It supports everything from heart health, to brain health,
Speaker 1: to our eye health, to inflammation, and of course all
Speaker 1: of this adds up to healthy aging. So Amiga three
Speaker 1: is are one of the supplements that also have some
Speaker 1: of the strongest evidence behind them. So I actually believe
Speaker 1: that everyone should have their Amiga index test done. This
Speaker 1: is a really simple test that costs about sixty bucks.
Speaker 1: It's a finger prick, so they send a little kit
Speaker 1: to your house. You prick your finger a couple of
Speaker 1: drops of blood onto this little sheet. You post that off,
Speaker 1: and then a week or two later you get email
Speaker 1: to report with your Amiga Index results. And for optimal health,
Speaker 1: you want your Amiga three index to be between eight
Speaker 1: to twelve percent, and that's where the evidence suggests the
Speaker 1: greatest health benefits lie and the lowest disease risks, particularly
Speaker 1: around cuttingovascular disease, cancer, and neurodegenerative diseases. So if you're
Speaker 1: sitting in that eight to twelve percent mark, you are
Speaker 1: doing so much to help prevent those diseases.
Speaker 2: Just as an.
Speaker 1: Aside, mine was three percent when I first got this done,
Speaker 1: and that's not surprising. Most people in the western world
Speaker 1: are pretty low. But the thing that surprised me was
Speaker 1: I eat fatty fish. At that point in time. I
Speaker 1: was having salmon a couple of times a week. You know,
Speaker 1: I'll have some tin salmon. So it wasn't like I
Speaker 1: wasn't eating any fatty fish.
Speaker 2: I was.
Speaker 1: So I managed to get mine up to seven percent,
Speaker 1: but interestingly it stalled at seven and for a few months,
Speaker 1: even with supplementing, I wasn't able to get it high
Speaker 1: until I made some tweaks.
Speaker 2: And I'm going to tell you about those tweaks in
Speaker 2: a moment.
Speaker 1: So another thing, if you are super interested in this,
Speaker 1: you know the DO Health trial, which I have mentioned
Speaker 1: on this podcast a few times before, is one of
Speaker 1: my favorite.
Speaker 2: Studies to highlight how powerful.
Speaker 1: A mega threes are. It was one of the interventions
Speaker 1: used in this really powerful, robust, double blind, placebo controlled
Speaker 1: gold standard trial with thousands of participants over three years,
Speaker 1: and the results of this trial were a I'm going
Speaker 1: to get the percentages wrong. I'm sure it was either
Speaker 1: a sixty two percent I think it was a sixty
Speaker 1: two percent reduction in invasive cancers over the three years
Speaker 1: compared to the placebo group, thirty nine percent reduction in
Speaker 1: pre frailty, and a significant reduction in biological age. So
Speaker 1: if that's not as signed to get on the omega threes,
Speaker 1: I don't know what is okay. So, Amanda, onto your
Speaker 1: questions about the actual supplements. The slightly confusing but really
Speaker 1: interesting thing is that amega three isn't just one nutrient.
Speaker 1: It's actually a family of fatty acids, and the three
Speaker 1: main members of these is called Ala, EPA, and DHA. Now,
Speaker 1: Ala is found in plant foods like flax, seas cher seeds, walnuts,
Speaker 1: whereas the richest natural sources of EPA and DHA are
Speaker 1: what's found in the oily fish.
Speaker 2: It's also found in oilyfish.
Speaker 1: Some seafood and marine algae as well, which is actually
Speaker 1: where the fish get their omega three is from in
Speaker 1: the first place. So ala is important, but it's nowhere
Speaker 1: near as important as the EPA and the dha, and
Speaker 1: most of us are getting enough of the ala in
Speaker 1: our diet, so we kind of park that as one
Speaker 1: not to worry about. It's the EPA and the dha
Speaker 1: that have the really biggest effects on our health, so
Speaker 1: they're the real heroes here. And supplements will contain varying
Speaker 1: ratios of EPA and dha. So the most common supplements
Speaker 1: on the shelves are what we call epa leaning, meaning
Speaker 1: that they have a higher ratio of EPA to dha
Speaker 1: and that will generate slightly different results compared to the
Speaker 1: other kind, which is more dha leaning or a higher
Speaker 1: Dha to epa ratios. I hope I'm not losing you here,
Speaker 1: but let me just explain that a little bit more So,
Speaker 1: if you buy a supplement that's got a higher.
Speaker 2: Ratio of EPA to dha.
Speaker 1: Which is the really popular ones like most of them
Speaker 1: are this, they're the ones that are generally more focus
Speaker 1: on the short term improvements, so reducing inflammation supporting mood,
Speaker 1: cardiovascular health, lowering triglycerides. So if you've got high cholesterol,
Speaker 1: an EPA leaning supplement is the one for you. And
Speaker 1: in my cheat sheet, I've got one that is EPA
Speaker 1: dominant or EPA leaning. Okay, But DHA is actually the
Speaker 1: major structural fat in the brain and the retina in
Speaker 1: our eye, and it's particularly important for cognition, cognitive health,
Speaker 1: brain health, eye health, and longevity. So if your goal
Speaker 1: is more around longevity, disease prevention, and also raising you're
Speaker 1: a Mega three index like mine was, then actually it's
Speaker 1: the DHA leaning or a higher DHA to EPA ratio
Speaker 1: supplement that you want to be going for. The Other
Speaker 1: thing that's really interesting is that you know, one of
Speaker 1: the risks around taking Mega three supplement is people who
Speaker 1: might be on blood thinners or who might have some
Speaker 1: blood disorders, because one of the known side effects is
Speaker 1: a slight thinning of the blood and then you know,
Speaker 1: potential to bleed a bit more. But interestingly, the DHA
Speaker 1: leaning supplements are much less likely to cause any blood
Speaker 1: thinning or extra bleeding if you have one of those
Speaker 1: bleeding disorders. I've got quite low platelets, for example, so
Speaker 1: that's important for me. So straight away from me, I
Speaker 1: need a DHA and I want a more DHA leaning
Speaker 1: supplement because I'm trying to raise my a Mega three index.
Speaker 1: I am a little bit worried about thinning of blood
Speaker 1: and bleeding, not that I'm on any blood thinners, but
Speaker 1: that's why the ratio does make a difference. So you
Speaker 1: definitely want a supplement that contains both. But then you
Speaker 1: be the one to decide whether you're more focused on
Speaker 1: an EPA leaning or a DHA leaning. So the packet
Speaker 1: might say, you know, one capsule contains one gram of
Speaker 1: a Mega three fatty acids, but then underneath it will
Speaker 1: tell you within that one gram how many milligrams of DPA.
Speaker 1: But in that one gram, it will tell you how
Speaker 1: many milligrams of EPA and DHA are in that and
Speaker 1: then you can see which number is higher. So most
Speaker 1: recommendations are a thousand milligrams or one gram per day,
Speaker 1: which is one capsule. But I have actually found to
Speaker 1: reach the numbers of the DO Health trial, most of
Speaker 1: these supplements you need to be having two capsules a day.
Speaker 1: And you know, having tracked my own personal AMIGA three index,
Speaker 1: I have found that it needs to be two capsules,
Speaker 1: and in fact, because I do so much exercise, I
Speaker 1: will often up that to three capsules because my body
Speaker 1: must use it and need it more. And that's when
Speaker 1: I was starting to see my Amiga three index move
Speaker 1: again when I added that third capsule in, but certainly
Speaker 1: starting at two and then maybe having the test done
Speaker 1: and then you can decide if your number jumps up
Speaker 1: over three months, then you can drop it down to
Speaker 1: one capsule a day. Well, what else do we need
Speaker 1: to think about with these supplements? It's important to choose
Speaker 1: one that has been independently tested for purity for heavy
Speaker 1: metals and oxidation, ideally through a recognized third party certification program.
Speaker 1: So I really like one called IFOS, and there's another
Speaker 1: one called GOED Again.
Speaker 2: You know, I've ordered it.
Speaker 1: All of these top three that I recommend have that
Speaker 1: third party testing, which is really important because there are
Speaker 1: a lot of really crappy options out there, and the
Speaker 1: freshness matters, so they can oxidize over time. So you
Speaker 1: definitely don't want.
Speaker 2: To keep old bottles of these.
Speaker 1: You definitely want to use them by their use date,
Speaker 1: and I highly recommend keeping them in either the fridge
Speaker 1: or actually keeping them in the freezer. And I'll tell
Speaker 1: you why in just a moment. And if you smell
Speaker 1: any fishy like kind of rancid phishy smells before you
Speaker 1: take it, then don't have it.
Speaker 2: Throw it out.
Speaker 1: Okay, So when should you take it? Look, it's not
Speaker 1: a big deal when you take it. It's consistency matters
Speaker 1: far more than the exact time of the day. But
Speaker 1: what I will say is to prevent fishy burps, you're
Speaker 1: better off taking it right before you eat. So don't
Speaker 1: take it after you eat, because if you take it
Speaker 1: right before you eat, then the food kind of goes
Speaker 1: on top of it, and it's one of the first
Speaker 1: things to you know, keep on going down the hatch. Also,
Speaker 1: if you're worried about fishy burps, I suggest you keep
Speaker 1: them in the freezer and you freeze them and then
Speaker 1: you take them. And that I've found with members on
Speaker 1: my program, a lot of them that were worried about
Speaker 1: doing a fishy burp, they found that freezing the capsule
Speaker 1: really helped.
Speaker 2: So take it before your meal.
Speaker 1: Ideally the meal has a little bit of healthy fats
Speaker 1: in it, because that will help you absorb and digest
Speaker 1: those A Mega threes better as well. But like I say,
Speaker 1: it's the consistency, Like you really want to take them
Speaker 1: every day for three months to and if you're going
Speaker 1: to do your two Amiga index tests, you know, get
Speaker 1: the test before you start taking them, take them consistently
Speaker 1: for three months, retest and you'll get a really clear
Speaker 1: signal of how that supplement has helped you. My take
Speaker 1: home message is this, if you are going to spend
Speaker 1: money on Amiga three's, you really do want to buy
Speaker 1: a high quality product. You want to store it properly,
Speaker 1: you want to take it consistently, and remember that the
Speaker 1: goal is long term healthy aging. It's not about a
Speaker 1: quick fix. It's not like vitamin D or iron where
Speaker 1: in a few weeks time you're like, oh, I can
Speaker 1: feel my energy levels returning. This really is a long
Speaker 1: term preventative supplement. And yes, I will be taking it forever.
Speaker 1: And no I am not sponsored by any Amga three companies.
Speaker 1: Onto our final question, which is a dm over instagram
Speaker 1: from Rebecca. Is there such a thing as a natural
Speaker 1: GLP one or a supplement? I've seen products marketed as
Speaker 1: Nature's a zen peg. Oh my goodness, so have I.
Speaker 1: I might have even used that word, I think in
Speaker 1: a post recently, and I'm like, I won't be using
Speaker 1: that word again.
Speaker 2: Look, it's a really.
Speaker 1: Common question, and it makes sense because you know golp
Speaker 1: ones that we do produce them naturally in our body.
Speaker 1: But I'm going to say, Rebecca, the short answer is no,
Speaker 1: there is no such thing as nature's a zenpic or
Speaker 1: what I will say is there is currently no natural
Speaker 1: supplement that works like a prescriptive GLP one medication, such
Speaker 1: as a zenpig or munjaro.
Speaker 2: So yes, there are foods.
Speaker 1: Nutrients, and supplements that can stimulate your body to release
Speaker 1: a little bit more of its own GLP ones, but
Speaker 1: that's very different from what these medications do.
Speaker 2: So GLP one is a hormone.
Speaker 1: Your gut naturally releases after you eat, and it helps
Speaker 1: you to feel fuller, it slows stomach emptying, and it
Speaker 1: stimulates insulin release. So it's a really really important hormone
Speaker 1: for healthy eating. The problem is that your natural golp
Speaker 1: one hormone only lasts a few minutes, so an enzyme
Speaker 1: need to remember this, But an enzyme.
Speaker 2: Called DPP four rapidly breaks.
Speaker 1: Down your own natural golp one, so the effects of
Speaker 1: that lovely satiating feeling disappear quite quickly. The injectible medications,
Speaker 1: on the other hand, so you're a ZEMPITTYU majaro, these
Speaker 1: have been chemically modified so that they resist this enzyme
Speaker 1: breakdown and they continue activating GOLP one.
Speaker 2: Receptors for about a week.
Speaker 1: And so that's why you need to inject every week,
Speaker 1: but also why you only need to inject once a
Speaker 1: week and not at every meal. And that's probably one
Speaker 1: of the most magical things about golp ones and why
Speaker 1: they have been such a breakthrough. So, as you can imagine, Rebecca,
Speaker 1: a supplement might nudge your natural GOLP one up for
Speaker 1: a short period after a meal, but it certainly is
Speaker 1: not going to replicate this sustained appetite suppression and metabolic
Speaker 1: effects of these medications. So you might see supplements marketed
Speaker 1: as natural enpic or natural GLP one boosters, and at
Speaker 1: this stage there just is no good clinical evidence that
Speaker 1: any supplement produces anything close to the effect of prescriptive
Speaker 1: GOLP one drugs. But look, Rebecca, having said that, there
Speaker 1: are natural ways to optimize your own GLP one response, So.
Speaker 2: For example, protein.
Speaker 1: I feel like I am on a bit of a
Speaker 1: protein bandwagon today.
Speaker 2: I didn't mean to be, but.
Speaker 1: Eating enough protein protein really does stimulate that fullness, that
Speaker 1: GLP one feeling, and I certainly have noticed that since
Speaker 1: I've been increasing my protein intake as well.
Speaker 2: If you then pair with.
Speaker 1: Your protein extra fiber, especially soluble fiber, then it's going
Speaker 1: to have a double whammy effect because you've got these
Speaker 1: two different foods that naturally stimulate your body's GOLP ones.
Speaker 1: And obviously the fiber takes a lot longer to digest,
Speaker 1: so you know, think about the big fibrous salad that
Speaker 1: you're eating or the rolled oats, which is your soluble fiber.
Speaker 1: So pairing fiber and protein is a great combo. Choosing
Speaker 1: minimally processed foods is also a great way to optimize
Speaker 1: your own GLP one response. Exercising regularly does it adequate
Speaker 1: sleep and also really optimal good gut health, all those
Speaker 1: boring foundational things. I wish I could give you some
Speaker 1: amazing magic fix, but I can't, So look, Rebecca, my
Speaker 1: advice is to be skeptical of any supplement claiming to
Speaker 1: be a natural GOLP one if it truly did work
Speaker 1: like a zenpic, we would have robust clinical trials showing
Speaker 1: weight losses of fifteen to twenty percent like we do
Speaker 1: on the golp ones, the medicated ones, and we just
Speaker 1: simply don't have those. And look, GOLP one medications can
Speaker 1: be an excellent tool for the right person, but I
Speaker 1: do see them as part of a broader health plan.
Speaker 1: They're not a substitute for good nutrition, for strength training,
Speaker 1: for healthy habits. So whether you're considering stuff adding a
Speaker 1: GLP one, or maybe you're on one and you're considering
Speaker 1: coming off one, there is a lot you can do
Speaker 1: to maximize the benefits and improve your chances of long
Speaker 1: term success. And if you're someone who's looking for more
Speaker 1: than just weight loss, you know, you're looking for more energy,
Speaker 1: more vitality, and you're hoping that these glp ones will
Speaker 1: give you that edge, then use this reduced appetite window
Speaker 1: as an opportunity to really build healthier habits that are
Speaker 1: going to last long after the medication stops. You know, otherwise,
Speaker 1: if you're not care for I've seen people on these
Speaker 1: GLP ones where the opposite can happen.
Speaker 2: We're actually instead of feeling more energetic.
Speaker 1: And healthier, they actually feel worse, but for some it
Speaker 1: can be a real life change and a life saver.
Speaker 1: So that's why I say, you've got to pair it
Speaker 1: with some really intentional lifestyle changes as well. So I
Speaker 1: hope that answers your question, Rebecca, I hope you found
Speaker 1: that interesting. Finally, as we really are halfway through the
Speaker 1: year and I have submitted my manuscript, I just had
Speaker 1: one of those very grateful moments to be so appreciative
Speaker 1: of being able to do what I absolutely love and
Speaker 1: having such a beautiful community of listeners and members in
Speaker 1: my program, and I just wanted to thank you for
Speaker 1: trusting me to be part of your health journey. My
Speaker 1: hope is that every episode of Healthy Her leaves you
Speaker 1: feeling a little bit more informed, a little bit more empowered,
Speaker 1: and a little bit more hopeful about what's possible for
Speaker 1: you and your health. So until next time, take good
Speaker 1: care of yourself and I will see you back in
Speaker 1: the booth very soon. Why is it so hard to
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