WEBVTT - Ask Me Anything: Hitting my protein goal, inflammaging and magnesium brands 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 --> 0:00:08.800 but you know that something is off, well, you're not 0:00:08.960 --> 0:00:12.800 imagining it. That's why I created Vitality three sixty to 0:00:12.880 --> 0:00:16.080 help you better understand what's going on inside your body 0:00:16.200 --> 0:00:19.040 so that you can take the targeted action needed. With 0:00:19.120 --> 0:00:22.639 a functional health approach plus testing, we go beyond the 0:00:22.720 --> 0:00:26.480 guesswork to uncover the root causes of your symptoms. I've 0:00:26.520 --> 0:00:30.280 teamed up with doct Esmina, an incredible integrative GP, and 0:00:30.320 --> 0:00:33.479 together we will help you decode your body's signals and 0:00:33.560 --> 0:00:37.640 answer questions like why am I always exhausted? What's really 0:00:37.680 --> 0:00:41.720 causing my stubborn weight? Am I inflamed? Insulin resistant? Or 0:00:41.760 --> 0:00:45.560 maybe missing key nutrients? Because when you understand your body better, 0:00:45.800 --> 0:00:48.920 you can transform your health. Visit v three sixty dot 0:00:49.000 --> 0:00:52.520 health or check out the show notes for more. This 0:00:52.600 --> 0:00:54.920 is Healthy Heir with Amelia Phillips and Welcome to this 0:00:55.000 --> 0:00:57.760 month's Ask Me Anything episode, where I get to answer 0:00:57.840 --> 0:01:01.120 your fabulous questions that you've sent me either over email 0:01:01.280 --> 0:01:03.680 or DM on Instagram or Facebook. 0:01:04.000 --> 0:01:05.000 Today, I'm going to. 0:01:05.040 --> 0:01:10.200 Be answering some questions on magnesium supplementation on inflammation and 0:01:10.240 --> 0:01:13.320 the top ways to lower it, and how I personally 0:01:13.319 --> 0:01:16.800 get my one hundred grams or so of protein per day. 0:01:17.080 --> 0:01:18.959 But before we dive into those lovely. 0:01:18.720 --> 0:01:22.600 Questions, a few quick life updates from me. My book 0:01:22.840 --> 0:01:27.480 manuscript is so close to being done dot dir Esmina 0:01:27.520 --> 0:01:30.240 and I have been working around the clock to get 0:01:30.240 --> 0:01:34.200 this manuscript submitted and I'm hoping that by the time 0:01:34.560 --> 0:01:36.959 this lovely episode goes live. 0:01:37.160 --> 0:01:39.000 It will actually be submitted. 0:01:39.080 --> 0:01:42.360 It's so so close, and we are so excited to 0:01:42.440 --> 0:01:45.560 deliver it to the publisher and then eventually get it 0:01:45.640 --> 0:01:48.160 out on the shelves. And don't worry, you will be 0:01:48.360 --> 0:01:51.640 the first to know once we have a published date 0:01:52.160 --> 0:01:56.120 locked in. Very very exciting, but oh my goodness, my 0:01:56.200 --> 0:02:01.680 first book. I underestimated the emotional and physical load that 0:02:01.920 --> 0:02:04.600 it takes to write a book, but I have loved 0:02:04.680 --> 0:02:07.960 the process. Another really interesting thing that's happened in the 0:02:08.040 --> 0:02:13.600 last month is my podcast episode with Lisa Curry last 0:02:13.639 --> 0:02:19.000 month on perimenopause and its impact on relationships and mental health. 0:02:19.520 --> 0:02:23.000 It went viral. Can you believe it? I've gone viral? Baby. 0:02:23.080 --> 0:02:26.240 It was picked up by about eight different publications. It 0:02:26.360 --> 0:02:31.000 really struck a chord. The Instagram grab that I posted 0:02:31.320 --> 0:02:35.400 on my feed about the episode went viral as well, 0:02:35.440 --> 0:02:37.240 and as a result, it was picked up by you know, 0:02:37.360 --> 0:02:41.799 Daily Telegraph, Daily Mail, Mama Mia, all the big newspapers. 0:02:42.240 --> 0:02:47.960 And what I found really interesting about this episode going 0:02:48.040 --> 0:02:50.680 viral number one, I was surprised that it did. But 0:02:50.880 --> 0:02:56.200 number two was the responses and reactions of the comments 0:02:56.480 --> 0:02:59.200 on some of these publications. Let me just read a 0:02:59.200 --> 0:03:02.160 couple of them out to you. They were really divisive. 0:03:02.280 --> 0:03:04.680 So of course there were lots and lots of super 0:03:04.720 --> 0:03:08.279 supportive comments because Lisa Curry basically said in the episode 0:03:08.320 --> 0:03:13.040 that she believes that perimenopause and her lack of understanding 0:03:13.080 --> 0:03:17.400 and education around it was a big driver in her 0:03:17.600 --> 0:03:20.760 divorce with Grant Kenny. And she was so open and 0:03:20.800 --> 0:03:23.640 honest and vulnerable in the episode. I mean, we both cried. 0:03:23.840 --> 0:03:27.960 We spoke about her poor daughter Jamie and her struggle 0:03:28.240 --> 0:03:33.600 and eventual passing via suicide, and we also spoke about 0:03:33.720 --> 0:03:39.040 some pretty nasty domestic violence potential incidences as well. She 0:03:39.160 --> 0:03:40.920 was just so open and honest. It was one of 0:03:41.000 --> 0:03:44.880 the most incredible interviews. But then to see the divisiveness 0:03:44.920 --> 0:03:47.600 of the comments that came out. It just made me 0:03:47.720 --> 0:03:50.280 realize that we still have such a long way to 0:03:50.360 --> 0:03:53.680 go when it comes to education around perimenopause. And look, 0:03:53.680 --> 0:03:55.640 it's great to have these conversations, but let me read 0:03:55.640 --> 0:03:58.440 a couple of the interesting comments to you. So one 0:03:58.480 --> 0:04:00.680 of the early ones was, my wife went through this 0:04:00.760 --> 0:04:02.480 and never questioned our relationship. 0:04:02.520 --> 0:04:03.720 That's a you problem. 0:04:03.880 --> 0:04:08.119 Then another guy wrote, perimenopause, Oh, for f's sake, get 0:04:08.120 --> 0:04:10.800 a grip. Then another one just a cop out. Sounds 0:04:10.840 --> 0:04:14.040 like a lot of emotional immaturity. Then another one hasn't 0:04:14.080 --> 0:04:16.520 had her Saturday sausage. I'm not quite sure what that 0:04:16.560 --> 0:04:19.040 one meant. And then this one from David. I did 0:04:19.080 --> 0:04:21.680 have a giggle. David, my wife went through ten years 0:04:21.720 --> 0:04:24.479 of this being a total feral bitch, but she's my 0:04:24.640 --> 0:04:26.880 feral bitch. And then a love heart, and I thought, oh, 0:04:26.920 --> 0:04:31.039 good on you, David. It was so interesting reading these 0:04:31.080 --> 0:04:32.760 comments and how divisive people are. 0:04:32.800 --> 0:04:34.040 And I guess, of course. 0:04:33.800 --> 0:04:37.000 Everyone is entitled to an opinion, and everyone's experience of 0:04:37.000 --> 0:04:39.480 perimenopause is so unique to them. But I think it's 0:04:39.520 --> 0:04:43.640 important to know that the research is alarming that perimenopausal 0:04:43.720 --> 0:04:47.719 women have a forty percent higher risk of depression than 0:04:47.839 --> 0:04:52.040 any other life stage. Like that's huge, Almost fifty percent 0:04:52.160 --> 0:04:54.920 higher risk of depression than any other life stage, and 0:04:55.000 --> 0:04:59.800 over sixty percent of perimenopausal women experience depressive symptoms, again 0:05:00.080 --> 0:05:02.920 the highest of any life stage for a woman, and 0:05:02.960 --> 0:05:05.640 it is also the life stage that has the highest 0:05:05.720 --> 0:05:08.400 rate of suicide. So you can see that we are 0:05:08.440 --> 0:05:11.920 really vulnerable during this period. And so just reading some 0:05:11.960 --> 0:05:15.320 of those comments just made me realize that there is 0:05:15.400 --> 0:05:18.360 a lot of lack of understanding of that. I personally 0:05:18.360 --> 0:05:22.520 feel that way more women suffer in silence and shame 0:05:23.240 --> 0:05:27.520 than that wrongly blame perimenopause. I mean, you just have 0:05:27.560 --> 0:05:31.200 to speak to any women's health doctor and they're going 0:05:31.279 --> 0:05:33.680 to tell you it's almost like an epidemic. 0:05:33.800 --> 0:05:36.000 You know, some of the lucky ones sail. 0:05:35.880 --> 0:05:39.560 Through perimenopause and menopause with you know, no big issues. 0:05:39.600 --> 0:05:43.239 But as those stats show, many like Lisa don't sail 0:05:43.320 --> 0:05:45.560 through easily. So if you haven't had to listen to 0:05:45.560 --> 0:05:48.280 the episode, jump back. It's a couple of episodes before 0:05:48.400 --> 0:05:51.120 this one, and you know, maybe even jump on some 0:05:51.200 --> 0:05:53.440 of these publications and read some of the comments, you 0:05:53.520 --> 0:05:57.960 might be quite surprised. Okay, well that's kind of a 0:05:58.000 --> 0:06:00.279 bit of a life update from me. I feel like 0:06:00.279 --> 0:06:02.279 a lot more has been happening. But let's get onto 0:06:02.360 --> 0:06:06.120 our wonderful questions for the month. So kicking off with 0:06:06.560 --> 0:06:10.159 Louise Abrams sent me this question over Instagram. She said, 0:06:10.160 --> 0:06:13.359 there's so many magnesium supplements out there, how do I 0:06:13.480 --> 0:06:17.440 know which one to choose? Such a great question, Louise, 0:06:17.440 --> 0:06:21.040 And actually your question reminded me that last month I 0:06:21.120 --> 0:06:24.000 promised you guys something. I promised you that I would 0:06:24.040 --> 0:06:28.320 report back with my second magnesium test result, because I'm 0:06:28.360 --> 0:06:31.800 sure you've just been sitting with baited breath waiting to 0:06:31.839 --> 0:06:35.080 hear about my magnesium levels now. But you might remember 0:06:35.080 --> 0:06:37.440 that last month I said, I had my annual big 0:06:37.480 --> 0:06:40.000 blood test done, as I do the same blood test 0:06:40.080 --> 0:06:42.640 that we do with our members. But last blood test, 0:06:42.720 --> 0:06:46.359 I decided to get a really novel and innovative second 0:06:46.560 --> 0:06:51.000 magnesium test. It's called a red cell magnesium blood test. 0:06:51.080 --> 0:06:53.680 So I got them both tested at the exact same time. 0:06:53.760 --> 0:06:57.520 So serum magnesium, which is the common one that most 0:06:57.520 --> 0:07:00.960 of us get tested, it's usually in your bone health markers. 0:07:01.320 --> 0:07:04.039 But then I also had this red cell magnesium, which 0:07:04.080 --> 0:07:06.159 the results hadn't come in. Took a bit longer for 0:07:06.160 --> 0:07:10.120 the results to come in, so interestingly, both results were different, 0:07:10.640 --> 0:07:12.720 and I thought this might have been the case. So 0:07:12.840 --> 0:07:17.480 my serum magnesium was on the low normal side, so 0:07:17.560 --> 0:07:19.800 imagine the green bar. It was kind of in that 0:07:19.840 --> 0:07:23.120 bottom twenty percent. It was zero point seven six millimoles 0:07:23.400 --> 0:07:29.000 per liter low normal. But my red cell magnesium was 0:07:29.240 --> 0:07:32.920 one point eight two millimole which is the middle range. 0:07:32.920 --> 0:07:35.000 It was like literally smack bang in the middle. So 0:07:35.160 --> 0:07:38.520 the difference between these two. So serum magnesium, which is 0:07:38.560 --> 0:07:41.080 the most common one that you've probably got in one 0:07:41.120 --> 0:07:44.840 of your blood tests, measures magnesium circulating in the liquid 0:07:44.920 --> 0:07:47.640 part of your blood. So it's the test that your 0:07:47.640 --> 0:07:51.920 doctors usually order. It's the most widely used and researched 0:07:51.960 --> 0:07:54.720 magnesium test. So the second one, the more novel one 0:07:54.720 --> 0:07:58.320 that I got. This red cell magnesium or RBC magnesium, 0:07:58.320 --> 0:08:01.560 measures a magnesium inside your red blood cells. And the 0:08:01.600 --> 0:08:05.520 idea is that because most magnesium is stored inside cells 0:08:05.520 --> 0:08:08.560 and tissues rather than in the bloodstream, it might provide 0:08:08.560 --> 0:08:11.040 a better picture of what's happening at a cellular level. 0:08:11.120 --> 0:08:14.800 So interestingly, both my results came back quite different, and 0:08:14.840 --> 0:08:17.760 so then I kind of nerded out for a day 0:08:17.800 --> 0:08:21.200 and really dug into the research. I kind of assumed 0:08:21.280 --> 0:08:23.440 that the RBC one was going to be the more 0:08:23.480 --> 0:08:27.200 accurate one, but actually what really came back is that 0:08:27.480 --> 0:08:31.200 neither test is perfect. So the sera magnesium, which is 0:08:31.200 --> 0:08:36.280 the common one, has actually the strongest evidence based. It's standardized, 0:08:36.320 --> 0:08:40.720 it's widely available, It's a test used in most medical research. However, 0:08:40.880 --> 0:08:43.160 because the body works really hard to keep blood and 0:08:43.200 --> 0:08:48.920 magnesium levels stable, sera magnesium can sometimes appear normal even 0:08:48.920 --> 0:08:51.800 when the tissue stores are depleted. On the other hand, 0:08:51.880 --> 0:08:55.320 the RBC magnesium, the more novel one, is kind of 0:08:55.320 --> 0:08:58.720 biologically appealing because it measures magnesium inside the cells, but 0:08:58.840 --> 0:09:02.600 it's less standardized, it had a lot less research behind it. 0:09:02.600 --> 0:09:07.079 It hasn't been definitively proven to be a superior serum 0:09:07.240 --> 0:09:08.559 than the serum magnesium. 0:09:08.600 --> 0:09:09.800 So where does this leave us. 0:09:09.880 --> 0:09:12.960 I've basically done a one eighty and I'm sticking to 0:09:13.040 --> 0:09:17.960 my serum magnesium, and interestingly, for me, mine was low normal. 0:09:18.160 --> 0:09:20.720 So it is an indication that it's highly likely that 0:09:20.800 --> 0:09:25.400 my magnesium levels are insufficient because even in that serum 0:09:25.440 --> 0:09:29.320 one my levels were low normal, Okay, so I wouldn't 0:09:29.320 --> 0:09:33.160 bother getting that RBC. It's expensive, it takes a lot longer. 0:09:33.360 --> 0:09:35.120 Just stick to the serum. It's the best we've got. 0:09:35.240 --> 0:09:39.440 So anyway, getting onto Louise's question, and I'm listening to 0:09:39.480 --> 0:09:42.240 this Louise because I need to up my intake. So 0:09:42.320 --> 0:09:45.480 when it comes to magnesium, obviously we want a food 0:09:45.520 --> 0:09:49.480 first approach, but soils in Australia are quite deficient in magnesium. 0:09:49.559 --> 0:09:52.199 So even if you are eating lots of magnesium rich foods, 0:09:52.760 --> 0:09:57.240 sometimes you're just not hitting that RDI for magnesium. The 0:09:57.280 --> 0:10:00.440 other thing to consider is if you are eating a 0:10:00.559 --> 0:10:05.440 highly stressful, busy or physically active life, you will be 0:10:06.120 --> 0:10:10.840 burning through your magnesium levels and depleting the stores a 0:10:10.880 --> 0:10:14.760 lot faster than somebody who has a bit more of 0:10:14.760 --> 0:10:17.720 a slower lifestyle. So just bear that in mind. That 0:10:17.920 --> 0:10:21.040 URDI recomend daily intake of three hundred and twenty milligrams 0:10:21.080 --> 0:10:24.680 a day might actually be quite low for you. You 0:10:24.760 --> 0:10:27.040 might need close to double that. So if you wanted 0:10:27.080 --> 0:10:30.000 to get that three twenty milligrams a day of magnesium, 0:10:30.040 --> 0:10:32.000 what does that look like in real food? Well, it 0:10:32.040 --> 0:10:36.440 would be three tablespoons of pumpkin seeds. Yeah, pumpkin seeds 0:10:36.520 --> 0:10:39.840 or pepeda seeds are really really high in magnesium, so 0:10:40.080 --> 0:10:42.920 you should always have those in your cupboard. Three tablespoons 0:10:42.920 --> 0:10:46.200 of pumpkin seeds, one cup of cooked spinach, half a 0:10:46.240 --> 0:10:50.160 cup of chickpeas, and two squares of dark chocolate like 0:10:50.280 --> 0:10:54.800 lint dark chocolate. That would be your RDI for magnesium. 0:10:54.880 --> 0:10:57.920 So it sounds pretty doable, right, but just bear in 0:10:57.960 --> 0:11:01.240 mind the fact that if the soil quality isn't good 0:11:01.320 --> 0:11:05.760 from those foods, those levels might be a little bit overestimated. 0:11:05.800 --> 0:11:08.960 And also if you're busy or stressed, then you might 0:11:09.040 --> 0:11:12.760 be burning through those stores a lot faster. So if 0:11:12.840 --> 0:11:16.319 you want to supplement with magnesium, there are many different 0:11:16.480 --> 0:11:19.959 forms available and it can be really confusing. So I'm 0:11:20.000 --> 0:11:23.280 going to chat briefly about the three main forms of 0:11:23.320 --> 0:11:25.640 magnesium that you might want to consider, and then I'll 0:11:25.679 --> 0:11:27.680 give my top recommendations and brands. 0:11:27.920 --> 0:11:31.240 So if you suspect you have. 0:11:31.240 --> 0:11:37.600 Low magnesium because of muscle based symptoms, so you've got cramps, 0:11:37.720 --> 0:11:40.440 you've got twitching, or you know you're doing a lot 0:11:40.440 --> 0:11:44.120 of heavy weight training, maybe you've dialed up your strength training, 0:11:44.280 --> 0:11:45.760 or you know, when you're sitting there and you can 0:11:45.800 --> 0:11:48.640 feel like a little muscle in your eye start to twitch, 0:11:49.040 --> 0:11:51.080 like sometimes I get one in my butt cheek, it 0:11:51.200 --> 0:11:54.440 just like starts to twitch, or maybe you get restless legs. 0:11:54.480 --> 0:11:58.320 So for that more muscle relief, then the form of 0:11:58.360 --> 0:12:02.240 magnesium that has been shown to help is magnesium citrate, 0:12:02.400 --> 0:12:05.520 and magnesium site trate is also good for constipation, So 0:12:05.520 --> 0:12:08.840 if you do suffer with that, I would recommend magnesium citrate. 0:12:08.920 --> 0:12:11.920 And the brand I recommend for this is called Bioceuticals 0:12:12.040 --> 0:12:13.640 Ultra Night Musclees. 0:12:13.720 --> 0:12:14.880 It's a powder. 0:12:14.679 --> 0:12:18.160 And you take one scoop of the powder after four 0:12:18.200 --> 0:12:22.000 PM in water. You can have any time up until bedtime. 0:12:22.240 --> 0:12:25.000 And I quite like it as well because it's got 0:12:25.080 --> 0:12:27.960 quite a nice sweet flavor. So if you're like me 0:12:28.240 --> 0:12:31.520 and you struggle with those after dinner sweet cravings, I 0:12:31.559 --> 0:12:34.000 feel like that kind of ticks the box for me. 0:12:34.120 --> 0:12:38.760 So Bioceuticals Ultra Night musclees for those muscle based magnesium 0:12:39.360 --> 0:12:43.520 low magnesium symptoms. All right, the second form of magnesium 0:12:43.960 --> 0:12:47.080 that I'd like to talk about is called magnesium glycinate, 0:12:47.120 --> 0:12:50.120 and so this is great if you've got sleep issues, 0:12:50.320 --> 0:12:55.560 bit of anxiety or stress related symptoms. Magnesium glycinate has 0:12:55.600 --> 0:12:59.320 been shown to be most effective for those symptoms. And 0:12:59.400 --> 0:13:01.040 so the brand what I love for this is a 0:13:01.080 --> 0:13:05.960 brand called Designs for Health Try mag RESTful Night. I 0:13:06.000 --> 0:13:09.160 really like the formulation. I like the lemonade flavor. The 0:13:09.200 --> 0:13:12.240 chocolate favor flavor is gross, but a lemonade flavor I 0:13:12.320 --> 0:13:16.240 really really like. Again, one scoop in water anytime after 0:13:16.280 --> 0:13:18.880 four pm. It's probably a little bit sweeter than the 0:13:18.960 --> 0:13:21.679 Ultra Night musclees, but I have had a lot of 0:13:21.760 --> 0:13:25.560 great feedback from our members that it really has helped 0:13:25.679 --> 0:13:28.920 with their sleep and just settling them at night. So 0:13:29.000 --> 0:13:31.840 that one's a very very popular one as well. And 0:13:31.880 --> 0:13:37.120 then we've got for brain health cognitive function, not as 0:13:37.280 --> 0:13:40.560 common but still some really strong research behind it. Is 0:13:40.840 --> 0:13:45.360 a type of magnesium called magnesium theonate. So the brand 0:13:45.400 --> 0:13:49.280 I like for this is also a Designs for Health product, 0:13:49.360 --> 0:13:52.480 and it's literally called Magnesium the inate, and you gain 0:13:52.520 --> 0:13:55.160 you just have one scoop after four pm. I mean, 0:13:55.160 --> 0:13:58.840 they're all magnesium. They're all going to help. If you're 0:13:58.880 --> 0:14:02.440 not sure where to start, I would say the best 0:14:02.480 --> 0:14:06.520 feedback I've got is probably the middle one, the trimag 0:14:06.800 --> 0:14:09.560 RESTful Night by Designs for Health. And I don't know 0:14:09.559 --> 0:14:11.959 if that's because most of my ladies, you know, it's 0:14:12.000 --> 0:14:15.920 sleep and anxiety and stress that really is the big one. 0:14:16.160 --> 0:14:17.880 But if you're not sure where to start, I'd probably 0:14:17.880 --> 0:14:19.960 start with that one. But you can mix the three 0:14:20.080 --> 0:14:22.640 up and use up one tub and then move on 0:14:22.720 --> 0:14:25.200 to the next and see which one agrees. 0:14:24.880 --> 0:14:25.640 With you better. 0:14:25.840 --> 0:14:28.800 So, Louise, I hope that answers your question about magnesum. 0:14:28.800 --> 0:14:31.360 We've got three products to try and let me know 0:14:31.400 --> 0:14:45.880 how you go. Why is it so hard to get 0:14:45.920 --> 0:14:48.760 real answers about your health? If you've been told that 0:14:48.920 --> 0:14:52.200 everything looks fine, but you know that something is off, well, 0:14:52.200 --> 0:14:55.720 you're not imagining it. That's why I created Vitality three 0:14:55.720 --> 0:14:58.520 point sixty to help you better understand what's going on 0:14:58.680 --> 0:15:01.400 inside your body so that you can take the targeted 0:15:01.520 --> 0:15:05.440 action needed. With a functional health approach plus testing, we 0:15:05.480 --> 0:15:08.960 go beyond the guesswork to uncover the root causes of 0:15:09.000 --> 0:15:12.560 your symptoms. I've teamed up with dot Diasmina, an incredible 0:15:12.560 --> 0:15:16.160 integrative GP and together we will help you decode your 0:15:16.160 --> 0:15:20.200 body's signals and answer questions like why am I always exhausted? 0:15:20.520 --> 0:15:25.200 What's really causing my stubborn weight? Am I inflamed? Insulin resistant? 0:15:25.360 --> 0:15:27.240 Or maybe missing key nutrients? 0:15:27.360 --> 0:15:28.040 Because when you. 0:15:28.040 --> 0:15:31.480 Understand your body better, you can transform your health. Visit 0:15:31.560 --> 0:15:33.920 V three sixty dot health or check out the show 0:15:33.960 --> 0:15:49.000 notes for more. Next question comes from Kate Harvey over email. Hi, Kate, Amelia, 0:15:49.040 --> 0:15:52.240 I loved your recent email on inflammation. Yes, that was 0:15:52.280 --> 0:15:55.600 a juicy one, wasn't it. I have often wondered if 0:15:55.760 --> 0:15:58.560 I have it? I think she means if I have 0:15:59.200 --> 0:16:03.520 high inflammation, if I don't have pain or obvious symptoms, 0:16:03.600 --> 0:16:06.400 How do I know if inflammation is affecting my health 0:16:06.440 --> 0:16:09.240 and what other most effective things I can do to 0:16:09.360 --> 0:16:13.520 lower it. Such a great question because chronic inflammation is 0:16:13.560 --> 0:16:16.600 one of the biggest drivers of aging and disease, and 0:16:16.680 --> 0:16:19.240 yet many people don't realize it's happening because it can 0:16:19.280 --> 0:16:21.760 be really silent. I can't tell you how many ladies 0:16:21.760 --> 0:16:24.880 we've tested that come up with these patterns of inflammation 0:16:25.000 --> 0:16:27.880 and just had no idea that they had them. Now, 0:16:27.960 --> 0:16:30.840 unlike the inflammation that you get when you roll your 0:16:30.840 --> 0:16:33.600 ankle or sprain your ankle, and you see that ankle 0:16:33.680 --> 0:16:35.400 blow up like a big ball, you can't get your 0:16:35.440 --> 0:16:38.880 shoe on, or if you have an infection, chronic low 0:16:38.920 --> 0:16:43.240 grade inflammation can simmer away quietly for years and years. 0:16:43.680 --> 0:16:49.000 Researchers even have a name for this chronic low grade inflammation. 0:16:49.080 --> 0:16:52.800 They actually call it inflammating, and that's because it's this 0:16:52.920 --> 0:16:58.320 combination of inflammation that then drives up cellular aging. Inflammaging 0:16:58.480 --> 0:17:01.160 what a word. So it can show up as the symptoms, 0:17:01.480 --> 0:17:05.800 those really broad annoying symptoms that could be anything like fatigue, 0:17:05.880 --> 0:17:11.280 grain fog, achy joints, skin flare ups, digestive issues, stubborn weight, 0:17:11.359 --> 0:17:14.240 especially around the middle. But then there can sometimes be 0:17:14.320 --> 0:17:17.840 no obvious symptoms at all. Sometimes the only clue comes 0:17:17.880 --> 0:17:22.520 from testing markers like high sensitivity CRP, and I do 0:17:22.600 --> 0:17:25.800 highly recommend getting tested. We test three main markers, including 0:17:25.840 --> 0:17:28.760 that high sensitivity CRP. That's a great place to start. 0:17:28.960 --> 0:17:31.320 The reason that inflammation matters so much is that it 0:17:31.359 --> 0:17:36.800 can damage cells over time. It impairs mitochondrial function, it 0:17:36.960 --> 0:17:41.080 accelerates biological aging, and increases the risk of those chronic 0:17:41.119 --> 0:17:43.800 conditions we hear about all the time, like heart disease, 0:17:43.960 --> 0:17:47.520 type two diabetes, dementia and even some cancers. But the 0:17:47.640 --> 0:17:51.080 great news is, and why I love working with inflammation, 0:17:51.280 --> 0:17:56.200 is it's really highly responsive to our daily habits. So really, 0:17:56.680 --> 0:18:01.000 when someone comes to me wanting to lower their inflammation levels, 0:18:01.240 --> 0:18:05.400 I always start with diet because there's two massive levers 0:18:05.440 --> 0:18:08.680 we can pull with our diet. Number one is dialing 0:18:08.920 --> 0:18:13.560 down all the pro inflammatory triggers in our diet, and 0:18:13.640 --> 0:18:17.320 the second one is dialing up all the wonderful anti 0:18:17.400 --> 0:18:22.440 inflammatory foods. And often the combination of those two levers 0:18:22.480 --> 0:18:26.080 and pulling them at the same time. Switching out the 0:18:26.119 --> 0:18:29.280 pro inflammatory foods and replacing them with some anti inflammatory 0:18:29.320 --> 0:18:34.080 foods has such a fast and amazing impact on those 0:18:34.119 --> 0:18:37.240 inflammatory markers that we have tested. So I always recommend 0:18:37.320 --> 0:18:39.679 starting here. And I think you know the culprits, you know, 0:18:39.720 --> 0:18:42.320 pulling out the pro inflammatory foods. Of course, all those 0:18:42.440 --> 0:18:46.000 junk foods and those ultra process and those cheap foods 0:18:46.040 --> 0:18:49.720 like the fast foods. But the sneaky ones are the 0:18:49.760 --> 0:18:53.479 foods that we kind of think of as healthy, like 0:18:53.840 --> 0:18:58.120 the highly processed breads, the wraps, anything that's got that 0:18:58.280 --> 0:19:04.360 really refined flower in it can be pro inflammatory. So 0:19:04.640 --> 0:19:11.679 pulling those out you know, biscuits, cakes, croissants, pasta, just 0:19:11.760 --> 0:19:15.479 any foods that have had a lot of refining take place. 0:19:16.000 --> 0:19:19.040 Pull those out. And then of course those packet foods, 0:19:19.080 --> 0:19:21.760 particularly when they've got a shelf life of longer than 0:19:21.760 --> 0:19:24.840 two years, then you want to pull those out. And 0:19:24.880 --> 0:19:28.640 then you want to dial up those amazing anti inflammatory foods, 0:19:28.760 --> 0:19:30.000 you know, the ones that I want to see in 0:19:30.040 --> 0:19:33.959 your cupboard all the time and your fridge. Berries, all 0:19:34.000 --> 0:19:39.399 those dark reds purples really really powerful, from beetroot to 0:19:39.480 --> 0:19:43.760 plums to berries. Extra virgin olive oil, try to really 0:19:43.920 --> 0:19:46.800 mostly cook with that. Avocado oil is great as well. 0:19:46.960 --> 0:19:49.640 You know, a little bit of applesid of vinegar before 0:19:49.920 --> 0:19:53.040 carbohydrate rich meals can really help as well, particularly to 0:19:53.119 --> 0:19:56.080 keep those blood sugar levels down, because the less blood 0:19:56.119 --> 0:20:00.280 sugar spikes, the less inflammation there will be. And you've 0:20:00.280 --> 0:20:04.200 got all those great herbs and spices, so garlic, ginger, turmeric, cercumen, 0:20:04.720 --> 0:20:07.560 so diets a huge one there. Then we've got other 0:20:07.640 --> 0:20:11.359 factors as well, such as managing your stress levels. Not 0:20:11.520 --> 0:20:15.320 enough exercises pro inflammatory, and overtraining if you're an elite 0:20:15.400 --> 0:20:18.440 athlete can be pro inflammatory as well. So just hitting 0:20:18.440 --> 0:20:22.560 that sweet spot and then ironically, you know stress management, 0:20:22.680 --> 0:20:24.680 so social connection, laughter. 0:20:24.520 --> 0:20:26.760 Joy also can allow your inflammation levels. 0:20:26.800 --> 0:20:29.439 But really, if you just want a really simple place 0:20:29.480 --> 0:20:32.679 to start, Kate, it's all about your diet and really 0:20:32.720 --> 0:20:35.320 focusing on pulling those two levers. I just said, it 0:20:35.320 --> 0:20:36.800 makes a really big difference. 0:20:37.040 --> 0:20:37.600 If I had to. 0:20:37.560 --> 0:20:41.400 Pick one thing that most influences how well we age 0:20:41.600 --> 0:20:44.520 and our future health and how good we feel day 0:20:44.560 --> 0:20:48.199 to day, it is keeping that inflammation under control that 0:20:48.400 --> 0:20:50.119 really is at the top of the list for me. 0:20:50.280 --> 0:20:53.680 So good on you, Kate for asking the question and 0:20:53.720 --> 0:20:57.960 focusing on your inflammation. Okay, and our final question from 0:20:58.280 --> 0:21:03.120 Debrah Hoskins DMed me on Instagram. Hi, Amelia, I saw 0:21:03.160 --> 0:21:06.040 your posts on how to get more protein in just 0:21:06.119 --> 0:21:10.040 wondering what works for you personally. Still really struggling to 0:21:10.160 --> 0:21:10.960 up my protein. 0:21:11.080 --> 0:21:12.359 Thanks. It's funny. 0:21:12.400 --> 0:21:15.720 It wasn't until I really took a good hard look 0:21:15.760 --> 0:21:18.119 at how much protein I was having in my diet. 0:21:18.160 --> 0:21:21.600 I realized that I was not getting nearly enough and 0:21:21.640 --> 0:21:25.200 it needed some more focus and intention. And I'm a nutritionist, 0:21:25.600 --> 0:21:29.280 so I was thinking to myself, how does everyone else 0:21:29.359 --> 0:21:32.240 do it? Who is as obsessed with food and nutrition? 0:21:32.400 --> 0:21:35.399 As I am so Deborah. Look, first of all, don't 0:21:35.480 --> 0:21:39.600 obsess too much about protein. It's one of many really 0:21:39.640 --> 0:21:46.320 important nutrients, including fibar, healthy fats, carbohydrates, and it can 0:21:46.359 --> 0:21:49.080 get really boring if you're going to be counting your 0:21:49.080 --> 0:21:52.040 calories and tracking your macros. But I can tell you 0:21:52.119 --> 0:21:54.879 that when I did really pay close attention to my 0:21:54.960 --> 0:21:57.800 protein levels just for a little while, I realized firstly 0:21:57.960 --> 0:22:01.919 that I was definitely underdosing, and secondly, I do feel 0:22:01.960 --> 0:22:04.720 so much better for up in my protein. So I 0:22:04.920 --> 0:22:09.760 just say track it and manage it with some flexibility 0:22:10.080 --> 0:22:14.119 and not getting to obsessed, is my message to you, 0:22:14.359 --> 0:22:16.840 my friend. All right, So how do I personally do it? 0:22:17.080 --> 0:22:19.119 What I do is, first of all, I wake up 0:22:19.200 --> 0:22:21.879 very early to train, and I do train fastest. I 0:22:21.920 --> 0:22:24.840 always have, I always will, doesn't matter if it's strength 0:22:24.920 --> 0:22:27.800 or cardio, it's just what agrees with me at that 0:22:27.960 --> 0:22:28.400 time of. 0:22:28.359 --> 0:22:29.960 The day, which is super super early. 0:22:30.119 --> 0:22:32.760 So as soon as I get back from the gym, 0:22:32.800 --> 0:22:35.879 I will straight away have a protein shake with water 0:22:35.920 --> 0:22:37.879 and that's got thirty grounds of protein and I just 0:22:37.920 --> 0:22:40.159 happen to put my creatine in that as well, So 0:22:40.280 --> 0:22:44.240 literally just powder water shake and bake, drink it straight away. 0:22:44.280 --> 0:22:46.800 So that's my thirty grounds of protein. And then I'm 0:22:47.000 --> 0:22:50.240 busy doing kids and getting kids ready for school, and 0:22:50.280 --> 0:22:53.119 I don't eat for another probably our hour and a half. 0:22:53.280 --> 0:22:57.600 And then once the house is empty, or sometimes I 0:22:57.720 --> 0:22:59.840 go to a cafe. I do a lot of cafe meetings. 0:23:00.040 --> 0:23:02.120