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, well, you're not
Speaker 1: imagining it. That's why I created Vitality three sixty to
Speaker 1: help you better understand what's going on inside your body
Speaker 1: so that you can take the targeted action needed. With
Speaker 1: a functional health approach plus testing, we go beyond the
Speaker 1: guesswork to uncover the root causes of your symptoms. I've
Speaker 1: teamed up with doct Esmina, an incredible integrative GP, and
Speaker 1: together we will help you decode your body's signals and
Speaker 1: answer questions like why am I always exhausted? What's really
Speaker 1: causing my stubborn weight? Am I inflamed? Insulin resistant? Or
Speaker 1: maybe missing key nutrients? Because when you understand your body better,
Speaker 1: you can transform your health. Visit v three sixty dot
Speaker 1: health or check out the show notes for more. This
Speaker 1: is Healthy Heir with Amelia Phillips and Welcome to this
Speaker 1: month's Ask Me Anything episode, where I get to answer
Speaker 1: your fabulous questions that you've sent me either over email
Speaker 1: or DM on Instagram or Facebook.
Speaker 2: Today, I'm going to.
Speaker 1: Be answering some questions on magnesium supplementation on inflammation and
Speaker 1: the top ways to lower it, and how I personally
Speaker 1: get my one hundred grams or so of protein per day.
Speaker 2: But before we dive into those lovely.
Speaker 1: Questions, a few quick life updates from me. My book
Speaker 1: manuscript is so close to being done dot dir Esmina
Speaker 1: and I have been working around the clock to get
Speaker 1: this manuscript submitted and I'm hoping that by the time
Speaker 1: this lovely episode goes live.
Speaker 2: It will actually be submitted.
Speaker 1: It's so so close, and we are so excited to
Speaker 1: deliver it to the publisher and then eventually get it
Speaker 1: out on the shelves. And don't worry, you will be
Speaker 1: the first to know once we have a published date
Speaker 1: locked in. Very very exciting, but oh my goodness, my
Speaker 1: first book. I underestimated the emotional and physical load that
Speaker 1: it takes to write a book, but I have loved
Speaker 1: the process. Another really interesting thing that's happened in the
Speaker 1: last month is my podcast episode with Lisa Curry last
Speaker 1: month on perimenopause and its impact on relationships and mental health.
Speaker 2: It went viral. Can you believe it? I've gone viral? Baby.
Speaker 1: It was picked up by about eight different publications. It
Speaker 1: really struck a chord. The Instagram grab that I posted
Speaker 1: on my feed about the episode went viral as well,
Speaker 1: and as a result, it was picked up by you know,
Speaker 1: Daily Telegraph, Daily Mail, Mama Mia, all the big newspapers.
Speaker 1: And what I found really interesting about this episode going
Speaker 1: viral number one, I was surprised that it did. But
Speaker 1: number two was the responses and reactions of the comments
Speaker 1: on some of these publications. Let me just read a
Speaker 1: couple of them out to you. They were really divisive.
Speaker 1: So of course there were lots and lots of super
Speaker 1: supportive comments because Lisa Curry basically said in the episode
Speaker 1: that she believes that perimenopause and her lack of understanding
Speaker 1: and education around it was a big driver in her
Speaker 1: divorce with Grant Kenny. And she was so open and
Speaker 1: honest and vulnerable in the episode. I mean, we both cried.
Speaker 1: We spoke about her poor daughter Jamie and her struggle
Speaker 1: and eventual passing via suicide, and we also spoke about
Speaker 1: some pretty nasty domestic violence potential incidences as well. She
Speaker 1: was just so open and honest. It was one of
Speaker 1: the most incredible interviews. But then to see the divisiveness
Speaker 1: of the comments that came out. It just made me
Speaker 1: realize that we still have such a long way to
Speaker 1: go when it comes to education around perimenopause. And look,
Speaker 1: it's great to have these conversations, but let me read
Speaker 1: a couple of the interesting comments to you. So one
Speaker 1: of the early ones was, my wife went through this
Speaker 1: and never questioned our relationship.
Speaker 2: That's a you problem.
Speaker 1: Then another guy wrote, perimenopause, Oh, for f's sake, get
Speaker 1: a grip. Then another one just a cop out. Sounds
Speaker 1: like a lot of emotional immaturity. Then another one hasn't
Speaker 1: had her Saturday sausage. I'm not quite sure what that
Speaker 1: one meant. And then this one from David. I did
Speaker 1: have a giggle. David, my wife went through ten years
Speaker 1: of this being a total feral bitch, but she's my
Speaker 1: feral bitch. And then a love heart, and I thought, oh,
Speaker 1: good on you, David. It was so interesting reading these
Speaker 1: comments and how divisive people are.
Speaker 2: And I guess, of course.
Speaker 1: Everyone is entitled to an opinion, and everyone's experience of
Speaker 1: perimenopause is so unique to them. But I think it's
Speaker 1: important to know that the research is alarming that perimenopausal
Speaker 1: women have a forty percent higher risk of depression than
Speaker 1: any other life stage. Like that's huge, Almost fifty percent
Speaker 1: higher risk of depression than any other life stage, and
Speaker 1: over sixty percent of perimenopausal women experience depressive symptoms, again
Speaker 1: the highest of any life stage for a woman, and
Speaker 1: it is also the life stage that has the highest
Speaker 1: rate of suicide. So you can see that we are
Speaker 1: really vulnerable during this period. And so just reading some
Speaker 1: of those comments just made me realize that there is
Speaker 1: a lot of lack of understanding of that. I personally
Speaker 1: feel that way more women suffer in silence and shame
Speaker 1: than that wrongly blame perimenopause. I mean, you just have
Speaker 1: to speak to any women's health doctor and they're going
Speaker 1: to tell you it's almost like an epidemic.
Speaker 2: You know, some of the lucky ones sail.
Speaker 1: Through perimenopause and menopause with you know, no big issues.
Speaker 1: But as those stats show, many like Lisa don't sail
Speaker 1: through easily. So if you haven't had to listen to
Speaker 1: the episode, jump back. It's a couple of episodes before
Speaker 1: this one, and you know, maybe even jump on some
Speaker 1: of these publications and read some of the comments, you
Speaker 1: might be quite surprised. Okay, well that's kind of a
Speaker 1: bit of a life update from me. I feel like
Speaker 1: a lot more has been happening. But let's get onto
Speaker 1: our wonderful questions for the month. So kicking off with
Speaker 1: Louise Abrams sent me this question over Instagram. She said,
Speaker 1: there's so many magnesium supplements out there, how do I
Speaker 1: know which one to choose? Such a great question, Louise,
Speaker 1: And actually your question reminded me that last month I
Speaker 1: promised you guys something. I promised you that I would
Speaker 1: report back with my second magnesium test result, because I'm
Speaker 1: sure you've just been sitting with baited breath waiting to
Speaker 1: hear about my magnesium levels now. But you might remember
Speaker 1: that last month I said, I had my annual big
Speaker 1: blood test done, as I do the same blood test
Speaker 1: that we do with our members. But last blood test,
Speaker 1: I decided to get a really novel and innovative second
Speaker 1: magnesium test. It's called a red cell magnesium blood test.
Speaker 1: So I got them both tested at the exact same time.
Speaker 1: So serum magnesium, which is the common one that most
Speaker 1: of us get tested, it's usually in your bone health markers.
Speaker 1: But then I also had this red cell magnesium, which
Speaker 1: the results hadn't come in. Took a bit longer for
Speaker 1: the results to come in, so interestingly, both results were different,
Speaker 1: and I thought this might have been the case. So
Speaker 1: my serum magnesium was on the low normal side, so
Speaker 1: imagine the green bar. It was kind of in that
Speaker 1: bottom twenty percent. It was zero point seven six millimoles
Speaker 1: per liter low normal. But my red cell magnesium was
Speaker 1: one point eight two millimole which is the middle range.
Speaker 1: It was like literally smack bang in the middle. So
Speaker 1: the difference between these two. So serum magnesium, which is
Speaker 1: the most common one that you've probably got in one
Speaker 1: of your blood tests, measures magnesium circulating in the liquid
Speaker 1: part of your blood. So it's the test that your
Speaker 1: doctors usually order. It's the most widely used and researched
Speaker 1: magnesium test. So the second one, the more novel one
Speaker 1: that I got. This red cell magnesium or RBC magnesium,
Speaker 1: measures a magnesium inside your red blood cells. And the
Speaker 1: idea is that because most magnesium is stored inside cells
Speaker 1: and tissues rather than in the bloodstream, it might provide
Speaker 1: a better picture of what's happening at a cellular level.
Speaker 1: So interestingly, both my results came back quite different, and
Speaker 1: so then I kind of nerded out for a day
Speaker 1: and really dug into the research. I kind of assumed
Speaker 1: that the RBC one was going to be the more
Speaker 1: accurate one, but actually what really came back is that
Speaker 1: neither test is perfect. So the sera magnesium, which is
Speaker 1: the common one, has actually the strongest evidence based. It's standardized,
Speaker 1: it's widely available, It's a test used in most medical research. However,
Speaker 1: because the body works really hard to keep blood and
Speaker 1: magnesium levels stable, sera magnesium can sometimes appear normal even
Speaker 1: when the tissue stores are depleted. On the other hand,
Speaker 1: the RBC magnesium, the more novel one, is kind of
Speaker 1: biologically appealing because it measures magnesium inside the cells, but
Speaker 1: it's less standardized, it had a lot less research behind it.
Speaker 1: It hasn't been definitively proven to be a superior serum
Speaker 1: than the serum magnesium.
Speaker 2: So where does this leave us.
Speaker 1: I've basically done a one eighty and I'm sticking to
Speaker 1: my serum magnesium, and interestingly, for me, mine was low normal.
Speaker 1: So it is an indication that it's highly likely that
Speaker 1: my magnesium levels are insufficient because even in that serum
Speaker 1: one my levels were low normal, Okay, so I wouldn't
Speaker 1: bother getting that RBC. It's expensive, it takes a lot longer.
Speaker 1: Just stick to the serum. It's the best we've got.
Speaker 1: So anyway, getting onto Louise's question, and I'm listening to
Speaker 1: this Louise because I need to up my intake. So
Speaker 1: when it comes to magnesium, obviously we want a food
Speaker 1: first approach, but soils in Australia are quite deficient in magnesium.
Speaker 1: So even if you are eating lots of magnesium rich foods,
Speaker 1: sometimes you're just not hitting that RDI for magnesium. The
Speaker 1: other thing to consider is if you are eating a
Speaker 1: highly stressful, busy or physically active life, you will be
Speaker 1: burning through your magnesium levels and depleting the stores a
Speaker 1: lot faster than somebody who has a bit more of
Speaker 1: a slower lifestyle. So just bear that in mind. That
Speaker 1: URDI recomend daily intake of three hundred and twenty milligrams
Speaker 1: a day might actually be quite low for you. You
Speaker 1: might need close to double that. So if you wanted
Speaker 1: to get that three twenty milligrams a day of magnesium,
Speaker 1: what does that look like in real food? Well, it
Speaker 1: would be three tablespoons of pumpkin seeds. Yeah, pumpkin seeds
Speaker 1: or pepeda seeds are really really high in magnesium, so
Speaker 1: you should always have those in your cupboard. Three tablespoons
Speaker 1: of pumpkin seeds, one cup of cooked spinach, half a
Speaker 1: cup of chickpeas, and two squares of dark chocolate like
Speaker 1: lint dark chocolate. That would be your RDI for magnesium.
Speaker 1: So it sounds pretty doable, right, but just bear in
Speaker 1: mind the fact that if the soil quality isn't good
Speaker 1: from those foods, those levels might be a little bit overestimated.
Speaker 1: And also if you're busy or stressed, then you might
Speaker 1: be burning through those stores a lot faster. So if
Speaker 1: you want to supplement with magnesium, there are many different
Speaker 1: forms available and it can be really confusing. So I'm
Speaker 1: going to chat briefly about the three main forms of
Speaker 1: magnesium that you might want to consider, and then I'll
Speaker 1: give my top recommendations and brands.
Speaker 2: So if you suspect you have.
Speaker 1: Low magnesium because of muscle based symptoms, so you've got cramps,
Speaker 1: you've got twitching, or you know you're doing a lot
Speaker 1: of heavy weight training, maybe you've dialed up your strength training,
Speaker 1: or you know, when you're sitting there and you can
Speaker 1: feel like a little muscle in your eye start to twitch,
Speaker 1: like sometimes I get one in my butt cheek, it
Speaker 1: just like starts to twitch, or maybe you get restless legs.
Speaker 1: So for that more muscle relief, then the form of
Speaker 1: magnesium that has been shown to help is magnesium citrate,
Speaker 1: and magnesium site trate is also good for constipation, So
Speaker 1: if you do suffer with that, I would recommend magnesium citrate.
Speaker 1: And the brand I recommend for this is called Bioceuticals
Speaker 1: Ultra Night Musclees.
Speaker 2: It's a powder.
Speaker 1: And you take one scoop of the powder after four
Speaker 1: PM in water. You can have any time up until bedtime.
Speaker 1: And I quite like it as well because it's got
Speaker 1: quite a nice sweet flavor. So if you're like me
Speaker 1: and you struggle with those after dinner sweet cravings, I
Speaker 1: feel like that kind of ticks the box for me.
Speaker 1: So Bioceuticals Ultra Night musclees for those muscle based magnesium
Speaker 1: low magnesium symptoms. All right, the second form of magnesium
Speaker 1: that I'd like to talk about is called magnesium glycinate,
Speaker 1: and so this is great if you've got sleep issues,
Speaker 1: bit of anxiety or stress related symptoms. Magnesium glycinate has
Speaker 1: been shown to be most effective for those symptoms. And
Speaker 1: so the brand what I love for this is a
Speaker 1: brand called Designs for Health Try mag RESTful Night. I
Speaker 1: really like the formulation. I like the lemonade flavor. The
Speaker 1: chocolate favor flavor is gross, but a lemonade flavor I
Speaker 1: really really like. Again, one scoop in water anytime after
Speaker 1: four pm. It's probably a little bit sweeter than the
Speaker 1: Ultra Night musclees, but I have had a lot of
Speaker 1: great feedback from our members that it really has helped
Speaker 1: with their sleep and just settling them at night. So
Speaker 1: that one's a very very popular one as well. And
Speaker 1: then we've got for brain health cognitive function, not as
Speaker 1: common but still some really strong research behind it. Is
Speaker 1: a type of magnesium called magnesium theonate. So the brand
Speaker 1: I like for this is also a Designs for Health product,
Speaker 1: and it's literally called Magnesium the inate, and you gain
Speaker 1: you just have one scoop after four pm. I mean,
Speaker 1: they're all magnesium. They're all going to help. If you're
Speaker 1: not sure where to start, I would say the best
Speaker 1: feedback I've got is probably the middle one, the trimag
Speaker 1: RESTful Night by Designs for Health. And I don't know
Speaker 1: if that's because most of my ladies, you know, it's
Speaker 1: sleep and anxiety and stress that really is the big one.
Speaker 1: But if you're not sure where to start, I'd probably
Speaker 1: start with that one. But you can mix the three
Speaker 1: up and use up one tub and then move on
Speaker 1: to the next and see which one agrees.
Speaker 2: With you better.
Speaker 1: So, Louise, I hope that answers your question about magnesum.
Speaker 1: We've got three products to try and let me know
Speaker 1: how you go. Why is it so hard to get
Speaker 1: real answers about your health? If you've been told that
Speaker 1: everything looks fine, but you know that something is off, well,
Speaker 1: you're not imagining it. That's why I created Vitality three
Speaker 1: point sixty to help you better understand what's going on
Speaker 1: inside your body so that you can take the targeted
Speaker 1: action needed. With a functional health approach plus testing, we
Speaker 1: go beyond the guesswork to uncover the root causes of
Speaker 1: your symptoms. I've teamed up with dot Diasmina, an incredible
Speaker 1: integrative GP and together we will help you decode your
Speaker 1: body's signals and answer questions like why am I always exhausted?
Speaker 1: What's really causing my stubborn weight? Am I inflamed? Insulin resistant?
Speaker 1: Or maybe missing key nutrients?
Speaker 2: Because when you.
Speaker 1: Understand your body better, you can transform your health. Visit
Speaker 1: V three sixty dot health or check out the show
Speaker 1: notes for more. Next question comes from Kate Harvey over email. Hi, Kate, Amelia,
Speaker 1: I loved your recent email on inflammation. Yes, that was
Speaker 1: a juicy one, wasn't it. I have often wondered if
Speaker 1: I have it? I think she means if I have
Speaker 1: high inflammation, if I don't have pain or obvious symptoms,
Speaker 1: How do I know if inflammation is affecting my health
Speaker 1: and what other most effective things I can do to
Speaker 1: lower it. Such a great question because chronic inflammation is
Speaker 1: one of the biggest drivers of aging and disease, and
Speaker 1: yet many people don't realize it's happening because it can
Speaker 1: be really silent. I can't tell you how many ladies
Speaker 1: we've tested that come up with these patterns of inflammation
Speaker 1: and just had no idea that they had them. Now,
Speaker 1: unlike the inflammation that you get when you roll your
Speaker 1: ankle or sprain your ankle, and you see that ankle
Speaker 1: blow up like a big ball, you can't get your
Speaker 1: shoe on, or if you have an infection, chronic low
Speaker 1: grade inflammation can simmer away quietly for years and years.
Speaker 1: Researchers even have a name for this chronic low grade inflammation.
Speaker 1: They actually call it inflammating, and that's because it's this
Speaker 1: combination of inflammation that then drives up cellular aging. Inflammaging
Speaker 1: what a word. So it can show up as the symptoms,
Speaker 1: those really broad annoying symptoms that could be anything like fatigue,
Speaker 1: grain fog, achy joints, skin flare ups, digestive issues, stubborn weight,
Speaker 1: especially around the middle. But then there can sometimes be
Speaker 1: no obvious symptoms at all. Sometimes the only clue comes
Speaker 1: from testing markers like high sensitivity CRP, and I do
Speaker 1: highly recommend getting tested. We test three main markers, including
Speaker 1: that high sensitivity CRP. That's a great place to start.
Speaker 1: The reason that inflammation matters so much is that it
Speaker 1: can damage cells over time. It impairs mitochondrial function, it
Speaker 1: accelerates biological aging, and increases the risk of those chronic
Speaker 1: conditions we hear about all the time, like heart disease,
Speaker 1: type two diabetes, dementia and even some cancers. But the
Speaker 1: great news is, and why I love working with inflammation,
Speaker 1: is it's really highly responsive to our daily habits. So really,
Speaker 1: when someone comes to me wanting to lower their inflammation levels,
Speaker 1: I always start with diet because there's two massive levers
Speaker 1: we can pull with our diet. Number one is dialing
Speaker 1: down all the pro inflammatory triggers in our diet, and
Speaker 1: the second one is dialing up all the wonderful anti
Speaker 1: inflammatory foods. And often the combination of those two levers
Speaker 1: and pulling them at the same time. Switching out the
Speaker 1: pro inflammatory foods and replacing them with some anti inflammatory
Speaker 1: foods has such a fast and amazing impact on those
Speaker 1: inflammatory markers that we have tested. So I always recommend
Speaker 1: starting here. And I think you know the culprits, you know,
Speaker 1: pulling out the pro inflammatory foods. Of course, all those
Speaker 1: junk foods and those ultra process and those cheap foods
Speaker 1: like the fast foods. But the sneaky ones are the
Speaker 1: foods that we kind of think of as healthy, like
Speaker 1: the highly processed breads, the wraps, anything that's got that
Speaker 1: really refined flower in it can be pro inflammatory. So
Speaker 1: pulling those out you know, biscuits, cakes, croissants, pasta, just
Speaker 1: any foods that have had a lot of refining take place.
Speaker 1: Pull those out. And then of course those packet foods,
Speaker 1: particularly when they've got a shelf life of longer than
Speaker 1: two years, then you want to pull those out. And
Speaker 1: then you want to dial up those amazing anti inflammatory foods,
Speaker 1: you know, the ones that I want to see in
Speaker 1: your cupboard all the time and your fridge. Berries, all
Speaker 1: those dark reds purples really really powerful, from beetroot to
Speaker 1: plums to berries. Extra virgin olive oil, try to really
Speaker 1: mostly cook with that. Avocado oil is great as well.
Speaker 1: You know, a little bit of applesid of vinegar before
Speaker 1: carbohydrate rich meals can really help as well, particularly to
Speaker 1: keep those blood sugar levels down, because the less blood
Speaker 1: sugar spikes, the less inflammation there will be. And you've
Speaker 1: got all those great herbs and spices, so garlic, ginger, turmeric, cercumen,
Speaker 1: so diets a huge one there. Then we've got other
Speaker 1: factors as well, such as managing your stress levels. Not
Speaker 1: enough exercises pro inflammatory, and overtraining if you're an elite
Speaker 1: athlete can be pro inflammatory as well. So just hitting
Speaker 1: that sweet spot and then ironically, you know stress management,
Speaker 1: so social connection, laughter.
Speaker 2: Joy also can allow your inflammation levels.
Speaker 1: But really, if you just want a really simple place
Speaker 1: to start, Kate, it's all about your diet and really
Speaker 1: focusing on pulling those two levers. I just said, it
Speaker 1: makes a really big difference.
Speaker 2: If I had to.
Speaker 1: Pick one thing that most influences how well we age
Speaker 1: and our future health and how good we feel day
Speaker 1: to day, it is keeping that inflammation under control that
Speaker 1: really is at the top of the list for me.
Speaker 1: So good on you, Kate for asking the question and
Speaker 1: focusing on your inflammation. Okay, and our final question from
Speaker 1: Debrah Hoskins DMed me on Instagram. Hi, Amelia, I saw
Speaker 1: your posts on how to get more protein in just
Speaker 1: wondering what works for you personally. Still really struggling to
Speaker 1: up my protein.
Speaker 2: Thanks. It's funny.
Speaker 1: It wasn't until I really took a good hard look
Speaker 1: at how much protein I was having in my diet.
Speaker 1: I realized that I was not getting nearly enough and
Speaker 1: it needed some more focus and intention. And I'm a nutritionist,
Speaker 1: so I was thinking to myself, how does everyone else
Speaker 1: do it? Who is as obsessed with food and nutrition?
Speaker 1: As I am so Deborah. Look, first of all, don't
Speaker 1: obsess too much about protein. It's one of many really
Speaker 1: important nutrients, including fibar, healthy fats, carbohydrates, and it can
Speaker 1: get really boring if you're going to be counting your
Speaker 1: calories and tracking your macros. But I can tell you
Speaker 1: that when I did really pay close attention to my
Speaker 1: protein levels just for a little while, I realized firstly
Speaker 1: that I was definitely underdosing, and secondly, I do feel
Speaker 1: so much better for up in my protein. So I
Speaker 1: just say track it and manage it with some flexibility
Speaker 1: and not getting to obsessed, is my message to you,
Speaker 1: my friend. All right, So how do I personally do it?
Speaker 1: What I do is, first of all, I wake up
Speaker 1: very early to train, and I do train fastest. I
Speaker 1: always have, I always will, doesn't matter if it's strength
Speaker 1: or cardio, it's just what agrees with me at that
Speaker 1: time of.
Speaker 2: The day, which is super super early.
Speaker 1: So as soon as I get back from the gym,
Speaker 1: I will straight away have a protein shake with water
Speaker 1: and that's got thirty grounds of protein and I just
Speaker 1: happen to put my creatine in that as well, So
Speaker 1: literally just powder water shake and bake, drink it straight away.
Speaker 1: So that's my thirty grounds of protein. And then I'm
Speaker 1: busy doing kids and getting kids ready for school, and
Speaker 1: I don't eat for another probably our hour and a half.
Speaker 1: And then once the house is empty, or sometimes I
Speaker 1: go to a cafe. I do a lot of cafe meetings.
Speaker 1: I'll eat out at a cafe. I have a whole
Speaker 1: bunch of breakfasts on rotation. If we're talking about breakfast
Speaker 1: at home. The three that I have kind of studied
Speaker 1: and trapped the macros, so I know that I'm getting
Speaker 1: thirty grams of protein. My three go to breakfasts are
Speaker 1: firstly my smashed avo and so this is literally a
Speaker 1: piece of Nannies gluten free seedy bread, two eggs, and
Speaker 1: then I mash with a fork avocado and goats cheese
Speaker 1: a cube of goats cheese. And I will then spring
Speaker 1: call what we call Nanny's nuts, which is hilarious. It's
Speaker 1: my mum roast me pepita seeds, which are those pumpkin
Speaker 1: seeds I was telling you about. My mum is a
Speaker 1: little gift. Every month or so she brings me a
Speaker 1: box of these roasted pepeters. I highly recommend it. They're
Speaker 1: so so yummy. So we have a little box of
Speaker 1: Nanny's nuts, so I'll have a couple of tablespoons of
Speaker 1: those toasted roasted pepitas for my magnesium, and I've worked
Speaker 1: out that that's thirty grams of protein smashed avo goats, cheese,
Speaker 1: two eggs on bread. It's huge, it's so filling, it's
Speaker 1: super filling. And my second breakfast rotation is steel cut oats.
Speaker 1: I'll mix some protein powder in with that to dial
Speaker 1: to get up to my thirty grams. Berries, cheese, seed, cinnamon.
Speaker 1: That's my second one. And then my third one is
Speaker 1: scrambled eggs with smoked salmon strips. So that's where I'll
Speaker 1: just you know, slice up thin strips of smoked salmon,
Speaker 1: mix that through my uscrambled eggs and a piece of
Speaker 1: Ninnies Seedy gluten free bread. So there my three go
Speaker 1: to I know I'm getting my thirty grams of protein
Speaker 1: if I have one of those, so I'm already up
Speaker 1: to sixty grams and it's not even eleven o'clock yet. Lunch,
Speaker 1: I'll usually have leftovers from the night before, which is
Speaker 1: always a high sum form of protein with salad. But
Speaker 1: if there is no leftovers, then I usually don't have
Speaker 1: time to cook myself a lunch. So I will then
Speaker 1: have tin tuna or tinned salmon with cottage cheese. And
Speaker 1: I know a ninety five gram tin of salmon or
Speaker 1: tuna plus a massive dollop cottage cheese, I know that
Speaker 1: is my thirty grams of protein. So I'll literally mix
Speaker 1: that in with a salad and I just use those
Speaker 1: really easy salad bags from the supermarket so I don't
Speaker 1: have to do a lot of chopping. As you can see,
Speaker 1: I love short cuts. My other go to non cook
Speaker 1: lunch is the tuna white bean cups lettuce cups, And
Speaker 1: if you're in any of my programs, this is a
Speaker 1: really popular recipe on many of my programs. It's those
Speaker 1: beautiful butter lettuce cups. So those long, yummy lettuce leaves
Speaker 1: that you can use a bit like a boat, and
Speaker 1: then I mash butter beans, yogurt, a little bit of dijon,
Speaker 1: fresh aw dried deal tuna, and a bit of lemon
Speaker 1: and you literally just spoon it into these lettuce cups.
Speaker 1: It's so yummy. And again some of Nanni's nuts sprinkled
Speaker 1: on top. So they're my three lunch go toos that
Speaker 1: I know have their thirty grams, so now we're up
Speaker 1: to ninety grams. And then I'll often for afternoon tea
Speaker 1: have my collagen hot chocolate with some chocolate covered nuts.
Speaker 2: I also will.
Speaker 1: Often make a batch of protein balls that the kids
Speaker 1: love and I just freeze. I'll have like thirty or
Speaker 1: forty of them frozen and I'll literally just take one
Speaker 1: out and after ten minutes it's defrosted, so I'll get
Speaker 1: a little bit more protein there.
Speaker 2: And then of course we've still got dinner.
Speaker 1: My dinners are very family friendly, Like I am talking
Speaker 1: the usual Aussie dinners, crumbed chicken, roasted salmon with veggies,
Speaker 1: slow cooker roast chook, steak, I mean, all all the usuals.
Speaker 1: Don't do much carbs at dinner, tend to the kids
Speaker 1: will have, you know, they'll always be a carb. I
Speaker 1: tend to really dial those down in the evening. That's
Speaker 1: just what works for me. So there you have it, Debra,
Speaker 1: as you can see like it. Once you start to
Speaker 1: focus on it, you can really get to that magic
Speaker 1: one hundred grams a day. And I know that you
Speaker 1: know some people say you need zero point seventy five
Speaker 1: grams per kilo up to one point five some people
Speaker 1: argue two grams. I think, look, if you're hitting close
Speaker 1: to that one hundred grams a day, you're probably doing well.
Speaker 2: All right, There we have it, guys.
Speaker 1: I hope you found those questions and answers interesting and helpful.
Speaker 1: As always, Thanks so much for listening, and I will
Speaker 1: see you back in the booth very soon.
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