WEBVTT - Ask Me Anything: Nature's Ozempic, Omega 3s and collagen protein 0:00:00.720 --> 0:00:03.160 Why is it so hard to get real answers about 0:00:03.200 --> 0:00:06.560 your health? If you've been told that everything looks fine, 0:00:06.760 --> 0:00:09.680 but you know that something is off, we're not imagining it. 0:00:09.880 --> 0:00:13.200 That's why I created Vitality three sixty to help you 0:00:13.240 --> 0:00:16.439 better understand what's going on inside your body so that 0:00:16.520 --> 0:00:19.680 you can take the targeted action needed. With a functional 0:00:19.680 --> 0:00:23.560 health approach plus testing, we go beyond the guesswork to 0:00:23.680 --> 0:00:26.960 uncover the root causes of your symptoms. I've teamed up 0:00:26.960 --> 0:00:31.160 with Doctyesmina, an incredible integrative GP, and together we will 0:00:31.200 --> 0:00:34.879 help you decode your body's signals and answer questions like 0:00:35.120 --> 0:00:38.880 why am I always exhausted? What's really causing my stubborn weight? 0:00:39.159 --> 0:00:43.520 Am I inflamed? Insulin resistant? Or maybe missing key nutrients? 0:00:43.680 --> 0:00:46.800 Because when you understand your body better, you can transform 0:00:46.840 --> 0:00:49.680 your health. Visit v three sixty dot health or check 0:00:49.720 --> 0:00:54.240 out the show notes for more. This is Healthy Heir 0:00:54.320 --> 0:00:57.080 with Amelia Phillips and welcome to this month's Ask Me 0:00:57.280 --> 0:01:01.440 Anything episode, where I get to answer my wonderful listener questions. 0:01:01.680 --> 0:01:04.200 I love hearing what's on your mind? What are you 0:01:04.280 --> 0:01:08.920 grappling with? Maybe something you're outraged by. It's great to 0:01:09.000 --> 0:01:11.639 keep the conversation going. And look, today, I've got a 0:01:11.680 --> 0:01:15.920 great range of questions from whether collagen counts as protein 0:01:16.200 --> 0:01:20.080 to what the right Amiga three supplements are. And I 0:01:20.160 --> 0:01:23.400 have to say I have very strong opinions on this 0:01:23.800 --> 0:01:26.920 all the way through to nature's zen pic And is 0:01:26.959 --> 0:01:29.959 there really a natural option? You know, seeing as we 0:01:30.040 --> 0:01:34.400 do naturally produce GLP ones in our body, it makes 0:01:34.400 --> 0:01:37.360 sense that there should be a natural version. So let's 0:01:37.560 --> 0:01:40.880 talk through that. But before I dive into those questions. 0:01:40.680 --> 0:01:41.480 I have news. 0:01:41.840 --> 0:01:44.279 I have good news, and I have some bad news 0:01:44.360 --> 0:01:47.280 as well. Let's start with the bad news. Well the 0:01:47.360 --> 0:01:51.559 bad news sprinkled with some good news in there as well. Now, 0:01:51.640 --> 0:01:53.880 I have been running a little bit of a body 0:01:53.880 --> 0:01:57.280 composition experiment on myself for the last six months, and 0:01:57.360 --> 0:02:00.600 I have allowed myself to gain five kilos. That's not 0:02:00.640 --> 0:02:03.880 the bad news. That's totally fine. But it's interesting because 0:02:04.080 --> 0:02:07.360 historically I stay at a really, really stable weight. So 0:02:07.440 --> 0:02:10.200 to see the scales go up five kilos over the 0:02:10.280 --> 0:02:12.799 last say, four or five months, you know, it's been 0:02:12.919 --> 0:02:17.040 interesting to watch. And I've done it purposefully. So I 0:02:17.080 --> 0:02:20.200 have been wanting to gain more muscle. I think if 0:02:20.240 --> 0:02:22.800 you are a regular listener, you will have heard that 0:02:22.960 --> 0:02:25.160 in my annual Dexa scan. The last couple of years, 0:02:25.160 --> 0:02:28.320 I basically have not gained any muscle over the last 0:02:28.320 --> 0:02:31.200 few years despite my regular training. So at the start 0:02:31.240 --> 0:02:32.600 of this year, I was like, yep, I'm going to 0:02:32.720 --> 0:02:34.440 really focus on my strength training. 0:02:34.480 --> 0:02:36.040 I'm going to allow my. 0:02:36.440 --> 0:02:39.399 Calories to go up, creep up just a little bit, 0:02:39.800 --> 0:02:42.800 you know, purposefully hitting that one hundred grams of protein 0:02:42.840 --> 0:02:45.760 a day and not minding if I see the scales 0:02:45.800 --> 0:02:49.040 go up because hopefully it's muscle, right, So I thought 0:02:49.080 --> 0:02:52.040 I might just go and get a six month Dexa 0:02:52.160 --> 0:02:54.639 scan just to kind of check in with what's happening, 0:02:54.639 --> 0:02:56.840 because that's quite a bit. That's actually ten percent of 0:02:56.840 --> 0:03:00.000 my body weight that I've gained in the last few months, 0:03:00.240 --> 0:03:02.639 so you know, significant for me anyway. So when I 0:03:02.680 --> 0:03:04.480 got my dex of scan, Okay, on the scan, it 0:03:04.560 --> 0:03:07.160 wasn't quite five kilos like my home scales were. It 0:03:07.240 --> 0:03:10.120 was actually closer to three kilos. And here's the interesting 0:03:10.440 --> 0:03:12.440 good and bad news. The good news is I have 0:03:12.600 --> 0:03:15.160 gained a little bit of muscle. I've gained six hundred 0:03:15.200 --> 0:03:18.520 grams of muscle. Bad news is I've gained two point 0:03:18.520 --> 0:03:20.120 one kilos of body fat. 0:03:20.240 --> 0:03:22.200 So if you think about it, that's pretty. 0:03:22.000 --> 0:03:26.920 Much call it one part muscle to three parts fat, 0:03:27.919 --> 0:03:30.120 and that is the not so good news, you know. 0:03:30.320 --> 0:03:35.320 It just reminds me that this body composition work is hard. 0:03:35.560 --> 0:03:40.000 Building muscle takes time, and as an example, body builders, 0:03:40.200 --> 0:03:44.800 they're building phase usually lasts around forty weeks, and they're 0:03:44.840 --> 0:03:48.960 cutting phase where they're stripping body fat, lasts around twelve weeks, 0:03:49.080 --> 0:03:50.800 so they don't try to do it both at the 0:03:50.800 --> 0:03:54.600 same time. They have these really distinct different phases. So 0:03:54.760 --> 0:03:59.560 while I'm really happy with my six hundred grams of muscles, 0:03:59.560 --> 0:04:02.000 seeing as I've literally gained no muscle in the last 0:04:02.000 --> 0:04:03.000 couple of years, I. 0:04:02.960 --> 0:04:04.560 Can't keep going like that. 0:04:04.880 --> 0:04:08.320 It can't keep costing me that much body fat, you know, 0:04:08.400 --> 0:04:11.840 because if you think about it, if I gained a 0:04:11.960 --> 0:04:15.040 easily two kilos of muscle, for example, that would have 0:04:15.320 --> 0:04:17.719 meant that at this rate, I would have gained six 0:04:18.080 --> 0:04:20.520 kilos of fat, So that would have put me up around. 0:04:20.200 --> 0:04:22.040 That sort of eight kilos all up. 0:04:22.160 --> 0:04:25.120 So that would then become very hard to pull that 0:04:25.160 --> 0:04:27.600 amount of body fat off at my age. So at 0:04:27.600 --> 0:04:30.760 my age, at forty seven. You know, body fat really 0:04:30.920 --> 0:04:33.240 can creep on even when we feel like we're doing 0:04:33.320 --> 0:04:36.600 everything right. And even though I've been focusing on increasing 0:04:36.640 --> 0:04:41.480 my protein, the truth is many high protein foods can 0:04:41.520 --> 0:04:43.720 also be a little bit higher in calories too. So 0:04:43.920 --> 0:04:47.520 clearly I've suffered a little bit of calorie creep over 0:04:47.520 --> 0:04:49.839 the last six months, and so I'm really glad that 0:04:49.920 --> 0:04:52.119 I did check in with that Dexa. And the moral 0:04:52.120 --> 0:04:53.560 of the story for me is that I need to 0:04:53.600 --> 0:04:57.760 bring my portions back down to what they were before Christmas, 0:04:58.040 --> 0:05:00.160 whilst still trying to hit that one hundred ground. It's 0:05:00.200 --> 0:05:03.480 a protein per day. So very happy with my muscle increase, 0:05:03.640 --> 0:05:07.719 but glad I know that quite a bit of fat 0:05:07.720 --> 0:05:10.039 has come along for the ride as well. Okay, well, 0:05:10.080 --> 0:05:15.039 onto the good news. I am so excited to share 0:05:15.120 --> 0:05:18.320 with you. In fact, you're the first person I've told 0:05:18.640 --> 0:05:23.000 because I only hit send last night Dot Diasmina and 0:05:23.320 --> 0:05:30.320 I have just submitted our book manuscribed. Yeah, I'm shaking 0:05:30.320 --> 0:05:33.440 her out on my chair. Oh my goodness, our book 0:05:33.680 --> 0:05:36.680 is off to the publisher. I cannot tell you the 0:05:36.839 --> 0:05:40.400 feeling it was to get all the chapters in and 0:05:40.440 --> 0:05:43.480 to hit send and get it over to her. It 0:05:43.560 --> 0:05:47.799 has been such a labor of love and I still 0:05:47.880 --> 0:05:51.920 am just like basking in this moment of having submitted it. 0:05:51.960 --> 0:05:53.359 And I know there's still a lot more work to 0:05:53.400 --> 0:05:56.719 go because now the publisher has to, you know, get 0:05:56.720 --> 0:05:57.159 the red. 0:05:57.040 --> 0:05:58.880 Pen out and do all their editing. 0:05:59.040 --> 0:06:01.799 But it's just a big feet and I'm really really 0:06:01.839 --> 0:06:07.560 excited to share more with you. Once the publisher reviews it, 0:06:07.600 --> 0:06:10.120 they will give us a timeline of how long it 0:06:10.160 --> 0:06:13.800 takes to edit the cover and get it published. So 0:06:14.160 --> 0:06:16.360 as soon as I know what that timeline is, I 0:06:16.400 --> 0:06:18.400 will be able to share a lot more of it 0:06:18.480 --> 0:06:21.719 with you very soon. And my poor back i'm sitting 0:06:21.720 --> 0:06:24.440 here now, it's still a bit sore because this last weekend, 0:06:24.720 --> 0:06:27.560 literally for two days straight, I just sat at my 0:06:27.640 --> 0:06:31.719 desk for twelve hours and my kids were bringing me 0:06:31.760 --> 0:06:34.560 cups of tea and three meals a day at my desk. 0:06:34.600 --> 0:06:37.599 But I just was on an absolute mission to get 0:06:37.640 --> 0:06:39.920 it done. So Yasmina and I worked around the clock, 0:06:39.960 --> 0:06:43.240 which was huge, but so glad that it's done. And 0:06:43.279 --> 0:06:46.800 to anyone who has written a book before, wow, it 0:06:46.880 --> 0:06:51.200 is epic. We went through all the emotions throughout the 0:06:51.320 --> 0:06:54.600 book writing process, and so now I'm just enjoying the 0:06:54.680 --> 0:06:58.360 happy and proud emotion of having it done, and yeah, 0:06:58.440 --> 0:07:00.719 really really excited to share it with you soon. Also 0:07:00.760 --> 0:07:03.640 slightly nervous about what the publisher will say because they've 0:07:03.680 --> 0:07:06.360 really only read We sent them one or two chapters 0:07:06.520 --> 0:07:07.960 very early on as a sense check. 0:07:08.040 --> 0:07:10.240 Other than that, maybe they're going to pull out the 0:07:10.280 --> 0:07:13.000 redpen and just slash away. Oh my goodness. 0:07:13.440 --> 0:07:15.880 But Tim and I are heading off to Port Douglas 0:07:15.920 --> 0:07:19.160 for a family holiday tomorrow as I record this, So 0:07:19.720 --> 0:07:23.160 by the time this episode is published, I will have 0:07:23.680 --> 0:07:25.240 just returned having. 0:07:25.160 --> 0:07:27.680 Celebrated of in Port Douglas. 0:07:27.760 --> 0:07:31.880 I'm calling it a manuscript Margarita, and hopefully will be 0:07:31.960 --> 0:07:36.080 over my sleep deprivation and my hours of sitting feeling 0:07:36.240 --> 0:07:37.840 very refreshed for the. 0:07:37.760 --> 0:07:39.080 Next half of the year. 0:07:39.360 --> 0:07:42.560 And actually, on that note, thinking about the next half 0:07:42.560 --> 0:07:44.800 of the year, Doctor Asmina and I are actually going 0:07:44.840 --> 0:07:48.000 to be running a free webinar very very soon, all 0:07:48.040 --> 0:07:51.920 about stubborn weight, low energy and inflammation, and I would 0:07:51.960 --> 0:07:54.960 absolutely love to invite you along to that, so I 0:07:55.000 --> 0:07:57.200 will put the link in the show notes you can 0:07:57.360 --> 0:08:00.280 read more about what's in that session's a jamp one. 0:08:00.360 --> 0:08:02.480 It's a really really great session and we love opening 0:08:02.480 --> 0:08:05.720 that one up to everybody. Okay, well, enough about all 0:08:05.920 --> 0:08:10.360 mine news. Let's move over to our three great questions 0:08:10.400 --> 0:08:14.480 for today. Kicking off with Joe over Instagram has DMed 0:08:14.520 --> 0:08:18.240 me and she says, I have questions around protein and 0:08:18.360 --> 0:08:20.800 wanting to know how much protein to take within a day. 0:08:20.880 --> 0:08:24.760 I'm having protein supplements in the morning to uplift my quantity, 0:08:25.040 --> 0:08:27.880 but then also take a collagen protein as well. 0:08:27.960 --> 0:08:29.520 I have also been told to take. 0:08:29.360 --> 0:08:33.560 Protein after my strength session in the evening. Oh that's 0:08:33.600 --> 0:08:37.040 a lot of protein doses and protein powders by the 0:08:37.080 --> 0:08:38.800 sounds of it. All Right, Well, Joe, I think there's 0:08:38.800 --> 0:08:41.040 two parts of your question. Firstly, how much protein do 0:08:41.080 --> 0:08:43.880 you need each day? And then secondly does collagen count 0:08:44.320 --> 0:08:45.000 as protein? 0:08:45.480 --> 0:08:47.079 So let's start with the first part. 0:08:47.160 --> 0:08:50.400 How much protein look for most midlife women to keep 0:08:50.440 --> 0:08:53.920 things super easy, I would just recommend aiming for around 0:08:53.920 --> 0:08:55.840 one hundred grams of protein per day. 0:08:55.880 --> 0:08:58.079 It's just an easy, practical target. 0:08:58.160 --> 0:09:02.320 We're talking approximately third grams at your three main meals 0:09:02.440 --> 0:09:04.680 and maybe a little bit in one of your snacks. 0:09:04.840 --> 0:09:06.559 I just feel like we can all get our head 0:09:06.559 --> 0:09:09.040 around that. If you want to be more precise, you 0:09:09.080 --> 0:09:12.280 can grab a calculator and aim for about one and 0:09:12.280 --> 0:09:15.640 a half to two grams of protein per kilo of 0:09:15.679 --> 0:09:20.239 your ideal body weight. So, for example, if you're seventy kilos, 0:09:20.400 --> 0:09:23.440 one and a half grams of protein is around that 0:09:23.520 --> 0:09:26.280 one hundred grams per day. Okay, if you're a little 0:09:26.280 --> 0:09:28.000 bit more muscled, or you're like me and you're really 0:09:28.040 --> 0:09:30.400 focusing on building muscle, you might want to creep that 0:09:30.800 --> 0:09:33.559 up closer to two grams. So if you're seventy kilos, 0:09:33.600 --> 0:09:36.240 you're now getting closer to one hundred and forty grams 0:09:36.280 --> 0:09:39.440 needed per day. Just note, if you're more than ten 0:09:39.559 --> 0:09:44.160 kilos overweight, you're carrying extra body fat that's probably more 0:09:44.240 --> 0:09:48.360 than ten kilos. Then pick you an ideal weight, like if, 0:09:48.440 --> 0:09:51.680 for example, you weigh eighty kilos and you know that 0:09:51.720 --> 0:09:54.720 you're carrying ten kilos of body fat, then you might 0:09:54.800 --> 0:09:58.240 want to do these calculations based on seventy kilos. Okay, 0:09:58.280 --> 0:10:00.280 I hope that makes sense, But honestly, just stick to 0:10:00.320 --> 0:10:04.360 a hundred grams of protein a day. It's so doable 0:10:04.400 --> 0:10:06.600 and much easier to work out. But the reason that 0:10:06.640 --> 0:10:09.640 we need this amount is because muscle becomes harder to 0:10:09.720 --> 0:10:12.880 build and easier to lose as we age, as my 0:10:12.960 --> 0:10:16.960 DEXA scan is proof, especially when we go through that 0:10:17.000 --> 0:10:22.439 perimenopause and menopausal shift. So protein is also essential not 0:10:22.480 --> 0:10:25.679 just for building muscle, but for repairing muscle after exercise, 0:10:25.760 --> 0:10:28.720 for supporting bone health. It also keeps us full of 0:10:28.840 --> 0:10:32.079 for longer, and it helps us maintain that really robust, 0:10:32.120 --> 0:10:35.920 healthy metabolism that so many of us need in midlife 0:10:35.920 --> 0:10:38.680 and start to lose. And the reality is that most 0:10:38.679 --> 0:10:42.200 women don't accidentally just eat one hundred grams of protein 0:10:42.240 --> 0:10:45.760 a day. It really does take planning and that's why 0:10:45.840 --> 0:10:49.120 I am a big fan of using a quality protein 0:10:49.240 --> 0:10:51.680 shake to get you to that magic number. And the 0:10:51.760 --> 0:10:55.000 other reason is because the calorie cost of a protein 0:10:55.080 --> 0:10:57.800 shake is really low. So to get that thirty grams 0:10:57.840 --> 0:11:00.960 of protein, you know the calories you usually sit around 0:11:00.960 --> 0:11:03.720 that one hundred hundred and ten calories per serve. That's 0:11:03.720 --> 0:11:06.200 when you just add a scoop of powder in with water. 0:11:06.640 --> 0:11:09.959 And as my dexo scan example shows, if you are 0:11:10.160 --> 0:11:13.720 driving up your protein intake, you can accidentally have that 0:11:13.800 --> 0:11:17.360 calorie creep happen because you're probably having more dairy products, 0:11:17.400 --> 0:11:21.319 You're probably having foods that contain fat, maybe some more animal. 0:11:21.040 --> 0:11:21.880 Products as well. 0:11:22.000 --> 0:11:25.040 So that's why I am Joe a big fan of 0:11:25.120 --> 0:11:27.199 a protein shape. Do you need to have a protein 0:11:27.240 --> 0:11:30.559 shape twice a day? Look, unless you're training really hard, 0:11:30.920 --> 0:11:33.839 once a day should be fine. But let's talk about 0:11:33.840 --> 0:11:36.440 the collagen question, because that's a really important one, and 0:11:36.440 --> 0:11:39.560 I'm glad you brought this up. Collagen protein because it 0:11:39.640 --> 0:11:42.880 is a protein and wave protein are not the same thing, 0:11:43.000 --> 0:11:45.760 and they work differently in the body. Collagen, for example, 0:11:45.840 --> 0:11:53.240 is fantastic for skin health, joint health, tendons, ligaments, connective tissue, 0:11:53.320 --> 0:11:56.200 even gut health because the lighting of our gut is 0:11:56.280 --> 0:11:59.480 like our skin, and we lose thirty percent of our 0:11:59.520 --> 0:12:03.080 bodies collogen in the couple of years post menopause. So 0:12:03.160 --> 0:12:05.880 just like you see your skin get wrinkly, your gut does, 0:12:06.000 --> 0:12:08.679 and your connective tissue and your tendons and ligaments. That's 0:12:08.720 --> 0:12:11.280 why we see injuries go up post menopause as well. 0:12:11.400 --> 0:12:14.640 So I am a big fan of collagen for all 0:12:14.920 --> 0:12:19.160 those reasons I just mentioned, but I don't count it 0:12:19.200 --> 0:12:22.600 towards my main protein target. Because what collagen won't do 0:12:22.760 --> 0:12:26.600 is help protect muscle mass. Okay, it doesn't work that way, 0:12:26.880 --> 0:12:30.280 So weigh protein for example, or there are you know, 0:12:30.360 --> 0:12:33.240 different types of protein. But I'm a big fan of 0:12:33.440 --> 0:12:36.360 the dairy base so way based so way protein isolate 0:12:36.559 --> 0:12:42.240 WPI or way protein concentrate WPC is my preferred. But 0:12:42.320 --> 0:12:46.120 you can definitely get plant based protein as well. Just 0:12:46.200 --> 0:12:49.360 make sure it's a combination of say p and brown 0:12:49.440 --> 0:12:52.520 rice because then it's got the nine essential amino acids, 0:12:52.559 --> 0:12:55.560 which is what the way protein has. So if you 0:12:55.600 --> 0:12:59.080 are wanting to get to that one hundred grams of 0:12:59.200 --> 0:13:01.400 protein per day, don't count your collagen. 0:13:01.720 --> 0:13:02.560 Keep that separate. 0:13:02.640 --> 0:13:05.160 Okay, but you can definitely have a protein powder and 0:13:05.200 --> 0:13:06.960 a collagen. See them as two different things. 0:13:07.040 --> 0:13:07.679 That's what I do. 0:13:08.080 --> 0:13:10.880 I have a collagen in the afternoon. I use the 0:13:11.000 --> 0:13:13.200 Chief dark chocolate collagen. 0:13:13.280 --> 0:13:13.839 I love it. 0:13:13.880 --> 0:13:16.760 I have it as a hot chocolate with my berries 0:13:16.840 --> 0:13:21.040 and my sometimes some dart chocolate covered nuts. Maybe that's 0:13:21.160 --> 0:13:24.040 why my body fat is crept up. So yes, and 0:13:24.080 --> 0:13:26.800 then look, you are correct in spreading out your protein 0:13:26.880 --> 0:13:28.040 doses across the day. 0:13:28.400 --> 0:13:30.080 But look, you don't. 0:13:29.880 --> 0:13:33.440 Need to have a protein powder after your evening strength 0:13:33.440 --> 0:13:37.239 training session, your meal, your dinner meal will be absolutely 0:13:37.480 --> 0:13:39.800 fine for that, So just maybe time it so you're 0:13:39.840 --> 0:13:43.040 eating dinner around an hour after you train, and that 0:13:43.200 --> 0:13:47.840 just triggers this important process which is called muscle protein synthesis. 0:13:48.000 --> 0:13:50.800 And we need to have good quality protein floating around 0:13:50.840 --> 0:13:53.280 in our system, and we need to have triggered some 0:13:54.080 --> 0:13:57.360 muscle stimulation. And we've got those two ingredients. This magical 0:13:57.400 --> 0:14:00.480 process called muscle protein synthesis kicks off, and then we 0:14:00.520 --> 0:14:03.199 go to bed and we build beautiful muscle while we sleep. 0:14:03.280 --> 0:14:05.480 So there you go. So I hope that helps you. 0:14:05.960 --> 0:14:08.520 And yes, I think if you do want to hit 0:14:08.559 --> 0:14:11.640 that one hundred grands a day a way, protein or 0:14:11.760 --> 0:14:14.160 plant based protein is the way. 0:14:13.960 --> 0:14:15.160 To go, just with water. 0:14:15.200 --> 0:14:30.000 Though, why is it so hard to get real answers 0:14:30.000 --> 0:14:33.640 about your health? If you've been told that everything looks fine, 0:14:33.840 --> 0:14:36.760 but you know that something is off, we're not imagining it. 0:14:36.960 --> 0:14:40.160 That's why I created Vitality three point sixty to help 0:14:40.200 --> 0:14:43.400 you better understand what's going on inside your body so 0:14:43.440 --> 0:14:46.280 that you can take the targeted action needed. With a 0:14:46.280 --> 0:14:50.440 functional health approach plus testing, we go beyond the guesswork 0:14:50.560 --> 0:14:53.920 to uncover the root causes of your symptoms. I've teamed 0:14:53.960 --> 0:14:57.960 up with Doctyesmina, an incredible integrative GP, and together we 0:14:58.000 --> 0:15:01.640 will help you decode your body's c and answer questions 0:15:01.880 --> 0:15:05.200 like why am I always exhausted? What's really causing my 0:15:05.240 --> 0:15:09.600 stubborn weight? Am I inflamed? Insulin resistant? Or maybe missing 0:15:09.680 --> 0:15:13.000 key nutrients? Because when you understand your body better, you 0:15:13.040 --> 0:15:16.360 can transform your health. Visit V three sixty dot health 0:15:16.440 --> 0:15:29.640 or check out the show notes for more. Moving on 0:15:29.680 --> 0:15:32.520 to question number two, Amanda asks this question in a 0:15:32.560 --> 0:15:35.360 recent workshop. She says, how do we choose the most 0:15:35.360 --> 0:15:40.160 effective Amiga three supplement? How effective are they if they've 0:15:40.200 --> 0:15:42.800 been sitting on the shelves, How and when do we 0:15:42.880 --> 0:15:45.920 take them? Are they supposed to be refrigerated? Is there 0:15:45.960 --> 0:15:49.200 a shelf life once they're open? And how are they 0:15:49.400 --> 0:15:53.000 potent enough to measure effectiveness? That's a lot of questions 0:15:53.000 --> 0:15:56.760 in what Amanda, But lucky for you, I am obsessed 0:15:57.000 --> 0:16:00.040 with Amiga three's and I have actually just done a 0:16:00.080 --> 0:16:04.560 massive audit of forty Ameiga three products that are available 0:16:04.560 --> 0:16:07.440 to buy, and I have picked my top three. 0:16:07.720 --> 0:16:09.280 I've whittled it down. 0:16:09.720 --> 0:16:13.720 So Amanda is a very valued listener and also all 0:16:13.760 --> 0:16:16.560 my other beautiful listeners listening right now, I'm actually going 0:16:16.600 --> 0:16:19.520 to give you the gift of my cheat sheet that 0:16:19.640 --> 0:16:23.840 outlines these top three. So head on over to the 0:16:23.840 --> 0:16:27.200 show notes and there's a link there, and that is 0:16:27.240 --> 0:16:31.040 the three products and brands and doses and why I 0:16:31.240 --> 0:16:33.000 like them. So I'm not going to go through all 0:16:33.040 --> 0:16:36.640 the little intricacies of dosing in the brands and all 0:16:36.680 --> 0:16:38.840 the reasons right now. You can head over to the 0:16:38.920 --> 0:16:41.320 cheat sheet in your spare time and take a riad 0:16:41.360 --> 0:16:44.280 of that and decide which supplement is right for you. 0:16:44.320 --> 0:16:47.240 But I am going to talk you through Amiga threes 0:16:47.240 --> 0:16:50.240 and answer some of your questions here Amanda. So firstly, 0:16:50.480 --> 0:16:55.000 I just want to highlight why take Amiga threes And honestly, 0:16:55.520 --> 0:16:58.160 this is a supplement that I believe most of us 0:16:58.240 --> 0:17:00.280 should be taking. I will be taking this for the 0:17:00.320 --> 0:17:03.520 rest of my life. And look, unless you are consuming 0:17:03.640 --> 0:17:07.680 significant amounts of fatty fish most days of the week, 0:17:07.880 --> 0:17:10.680 you're circulating a Mega three fatty acids in your body 0:17:10.720 --> 0:17:16.120 are most likely deficient or at best insufficient. Amiga three 0:17:16.160 --> 0:17:20.959 fatty acids are literally built into the membranes of every 0:17:21.080 --> 0:17:24.399 cell in our body. They are so so important. They 0:17:24.440 --> 0:17:27.560 are like our cell structures. They help keep our cell 0:17:27.680 --> 0:17:32.040 membranes flexible and fluid, and they allow our cells to 0:17:32.080 --> 0:17:35.360 communicate efficiently and to function really properly. 0:17:35.440 --> 0:17:36.280 Like every cell. 0:17:36.400 --> 0:17:38.560 If you think of your cells a bit like a bubble, 0:17:38.760 --> 0:17:42.600 Amiga threes build the skin of that bubble. They keep 0:17:42.680 --> 0:17:46.040 it soft, they keep it flexible, so the cell can communicate, 0:17:46.200 --> 0:17:51.239 can absorb nutrients through that cell's membrane, and then the 0:17:51.280 --> 0:17:54.200 cell can do its job properly. So how does this 0:17:54.320 --> 0:17:59.320 look look? It supports everything from heart health, to brain health, 0:17:59.680 --> 0:18:04.080 to our eye health, to inflammation, and of course all 0:18:04.119 --> 0:18:07.400 of this adds up to healthy aging. So Amiga three 0:18:07.480 --> 0:18:10.840 is are one of the supplements that also have some 0:18:10.880 --> 0:18:14.760 of the strongest evidence behind them. So I actually believe 0:18:14.800 --> 0:18:19.240 that everyone should have their Amiga index test done. This 0:18:19.280 --> 0:18:22.800 is a really simple test that costs about sixty bucks. 0:18:22.960 --> 0:18:25.200 It's a finger prick, so they send a little kit 0:18:25.280 --> 0:18:27.240 to your house. You prick your finger a couple of 0:18:27.320 --> 0:18:30.080 drops of blood onto this little sheet. You post that off, 0:18:30.119 --> 0:18:32.119 and then a week or two later you get email 0:18:32.200 --> 0:18:37.119 to report with your Amiga Index results. And for optimal health, 0:18:37.240 --> 0:18:40.879 you want your Amiga three index to be between eight 0:18:41.000 --> 0:18:43.520 to twelve percent, and that's where the evidence suggests the 0:18:43.560 --> 0:18:48.000 greatest health benefits lie and the lowest disease risks, particularly 0:18:48.080 --> 0:18:53.880 around cuttingovascular disease, cancer, and neurodegenerative diseases. So if you're 0:18:53.920 --> 0:18:56.240 sitting in that eight to twelve percent mark, you are 0:18:56.280 --> 0:18:59.600 doing so much to help prevent those diseases. 0:18:59.840 --> 0:19:01.040 Just as an. 0:19:01.000 --> 0:19:05.680 Aside, mine was three percent when I first got this done, 0:19:05.720 --> 0:19:08.200 and that's not surprising. Most people in the western world 0:19:08.240 --> 0:19:10.520 are pretty low. But the thing that surprised me was 0:19:10.560 --> 0:19:12.840 I eat fatty fish. At that point in time. I 0:19:12.920 --> 0:19:15.639 was having salmon a couple of times a week. You know, 0:19:15.760 --> 0:19:18.959 I'll have some tin salmon. So it wasn't like I 0:19:19.040 --> 0:19:20.720 wasn't eating any fatty fish. 0:19:20.720 --> 0:19:21.119 I was. 0:19:21.520 --> 0:19:24.160 So I managed to get mine up to seven percent, 0:19:24.200 --> 0:19:27.040 but interestingly it stalled at seven and for a few months, 0:19:27.119 --> 0:19:29.200 even with supplementing, I wasn't able to get it high 0:19:29.320 --> 0:19:30.359 until I made some tweaks. 0:19:30.400 --> 0:19:31.840 And I'm going to tell you about those tweaks in 0:19:31.840 --> 0:19:32.240 a moment. 0:19:32.440 --> 0:19:34.800 So another thing, if you are super interested in this, 0:19:35.240 --> 0:19:37.480 you know the DO Health trial, which I have mentioned 0:19:37.520 --> 0:19:39.879 on this podcast a few times before, is one of 0:19:39.880 --> 0:19:40.760 my favorite. 0:19:40.440 --> 0:19:43.320 Studies to highlight how powerful. 0:19:42.880 --> 0:19:45.800 A mega threes are. It was one of the interventions 0:19:45.880 --> 0:19:50.600 used in this really powerful, robust, double blind, placebo controlled 0:19:50.680 --> 0:19:54.520 gold standard trial with thousands of participants over three years, 0:19:54.720 --> 0:19:58.439 and the results of this trial were a I'm going 0:19:58.480 --> 0:20:00.840 to get the percentages wrong. I'm sure it was either 0:20:00.880 --> 0:20:02.879 a sixty two percent I think it was a sixty 0:20:02.920 --> 0:20:06.720 two percent reduction in invasive cancers over the three years 0:20:06.760 --> 0:20:09.560 compared to the placebo group, thirty nine percent reduction in 0:20:09.640 --> 0:20:13.239 pre frailty, and a significant reduction in biological age. So 0:20:13.400 --> 0:20:15.920 if that's not as signed to get on the omega threes, 0:20:16.040 --> 0:20:19.840 I don't know what is okay. So, Amanda, onto your 0:20:20.040 --> 0:20:24.800 questions about the actual supplements. The slightly confusing but really 0:20:24.800 --> 0:20:28.760 interesting thing is that amega three isn't just one nutrient. 0:20:29.000 --> 0:20:31.920 It's actually a family of fatty acids, and the three 0:20:32.040 --> 0:20:38.040 main members of these is called Ala, EPA, and DHA. Now, 0:20:38.160 --> 0:20:43.600 Ala is found in plant foods like flax, seas cher seeds, walnuts, 0:20:43.880 --> 0:20:48.160 whereas the richest natural sources of EPA and DHA are 0:20:48.160 --> 0:20:49.679 what's found in the oily fish. 0:20:50.000 --> 0:20:51.639 It's also found in oilyfish. 0:20:51.680 --> 0:20:54.879 Some seafood and marine algae as well, which is actually 0:20:54.920 --> 0:20:56.639 where the fish get their omega three is from in 0:20:56.680 --> 0:21:00.119 the first place. So ala is important, but it's nowhere 0:21:00.119 --> 0:21:02.840 near as important as the EPA and the dha, and 0:21:02.920 --> 0:21:05.240 most of us are getting enough of the ala in 0:21:05.280 --> 0:21:07.720 our diet, so we kind of park that as one 0:21:07.800 --> 0:21:10.280 not to worry about. It's the EPA and the dha 0:21:10.480 --> 0:21:14.080 that have the really biggest effects on our health, so 0:21:14.520 --> 0:21:18.440 they're the real heroes here. And supplements will contain varying 0:21:18.880 --> 0:21:24.040 ratios of EPA and dha. So the most common supplements 0:21:24.119 --> 0:21:27.840