1 00:00:00,280 --> 00:00:01,040 Speaker 1: Oh, welcome back. 2 00:00:01,080 --> 00:00:02,560 Speaker 2: Thank you for tuning in too, the Body and Soul 3 00:00:02,600 --> 00:00:04,960 Speaker 2: podcast God Healthy Shink today. If this is your first 4 00:00:04,960 --> 00:00:08,479 Speaker 2: time listening, I am Felicity Harley and as this episode 5 00:00:08,560 --> 00:00:11,840 Speaker 2: drops on a Friday, we are chatting through three of 6 00:00:11,840 --> 00:00:14,240 Speaker 2: the hottest topics, well the ones we think are hot 7 00:00:14,520 --> 00:00:17,240 Speaker 2: in the health and wellness world this week. And joining 8 00:00:17,239 --> 00:00:35,120 Speaker 2: me in the studio is our fantastic producer, Tabby Wilson. Tabby, 9 00:00:35,240 --> 00:00:36,680 Speaker 2: welcome back to healthy Ish. 10 00:00:36,840 --> 00:00:39,360 Speaker 1: Thank you. I'm excited to be behind the microphone again. 11 00:00:39,400 --> 00:00:41,720 Speaker 1: I think I've managed three weeks in a row. Yes 12 00:00:41,800 --> 00:00:43,839 Speaker 1: you have. Nice to have you back again. How has 13 00:00:43,880 --> 00:00:47,120 Speaker 1: your week been, Healthish healthy Ish? I think I spent 14 00:00:47,360 --> 00:00:49,440 Speaker 1: For those who live in Sydney, we just had the 15 00:00:49,479 --> 00:00:53,360 Speaker 1: most glorious long weekend of sunshine and I feel like 16 00:00:53,920 --> 00:00:55,760 Speaker 1: that has been my big health tick of the week. 17 00:00:55,840 --> 00:00:58,240 Speaker 1: So I spent the whole weekend outside in the ocean, 18 00:00:58,800 --> 00:01:01,280 Speaker 1: like what could be better? That is that is just healthy, 19 00:01:01,400 --> 00:01:04,480 Speaker 1: not the issue. No, quite a few hot chips that 20 00:01:04,560 --> 00:01:08,720 Speaker 1: actually their way into my body. Yeah, I loved the weather, 21 00:01:08,840 --> 00:01:11,559 Speaker 1: but it's not good for my half marathon no training, 22 00:01:11,560 --> 00:01:14,840 Speaker 1: which is coming up this Sunday. I'm feeling very underprepared. 23 00:01:15,120 --> 00:01:18,560 Speaker 1: Are you nervous? I'm not nervous. 24 00:01:18,680 --> 00:01:21,080 Speaker 2: I think I'm just I'm just working on my mindset 25 00:01:21,400 --> 00:01:25,000 Speaker 2: telling myself that I can do it, because yeah, just going. 26 00:01:25,040 --> 00:01:28,240 Speaker 2: I haven't run twenty one ks ever in my whole life. Yeah, 27 00:01:28,319 --> 00:01:30,160 Speaker 2: I've only run about sixteen. I think it was sixteen 28 00:01:30,160 --> 00:01:33,520 Speaker 2: and a half seventeen, So yeah, I'm a bit nervous. 29 00:01:33,800 --> 00:01:36,759 Speaker 1: I did obviously. You know that I've been trying to run, 30 00:01:36,840 --> 00:01:39,720 Speaker 1: and when I'm trying, you have been running. When I 31 00:01:39,720 --> 00:01:41,679 Speaker 1: did a ten k earlier this year, I was the same. 32 00:01:41,680 --> 00:01:44,280 Speaker 1: I'd never run a ten k before and I'm not 33 00:01:44,319 --> 00:01:47,240 Speaker 1: really an affirmations person, but as I hit that eight 34 00:01:47,360 --> 00:01:50,240 Speaker 1: k mark, I really did kind of lean into the 35 00:01:51,000 --> 00:01:53,840 Speaker 1: you can do this like that kind of mindset. And 36 00:01:54,400 --> 00:01:57,640 Speaker 1: I've often used the Keep It Cleaner running program, and 37 00:01:58,280 --> 00:02:01,000 Speaker 1: with that program, you have Laura Staff in your ear 38 00:02:01,200 --> 00:02:03,760 Speaker 1: kind of saying you can do this like you're a runner. 39 00:02:03,800 --> 00:02:06,520 Speaker 1: And I really felt those coming back to me and 40 00:02:06,560 --> 00:02:07,680 Speaker 1: I think it helped. 41 00:02:07,680 --> 00:02:09,720 Speaker 2: Oh one hundred percent. I run with the Nike app, 42 00:02:09,720 --> 00:02:11,640 Speaker 2: but I have a coach in my ear with the 43 00:02:11,680 --> 00:02:16,000 Speaker 2: same with the same thing. You can do this yet, 44 00:02:16,040 --> 00:02:19,600 Speaker 2: like for me. The thing between finishing this race and 45 00:02:19,639 --> 00:02:22,000 Speaker 2: not finishing this race is inside my head and what 46 00:02:22,040 --> 00:02:24,360 Speaker 2: I tell myself. And I am an affirmations person, and 47 00:02:24,360 --> 00:02:26,760 Speaker 2: I'm going to pick three affirmations to repeat to myself 48 00:02:26,840 --> 00:02:27,560 Speaker 2: all of the time. 49 00:02:28,000 --> 00:02:30,720 Speaker 1: You have to tell you after they are I will, 50 00:02:30,760 --> 00:02:32,799 Speaker 1: I will. I haven't actually picked them yet, but I'm 51 00:02:32,840 --> 00:02:35,120 Speaker 1: just worshing excited. Okay, I think you're going to do it. 52 00:02:35,440 --> 00:02:36,920 Speaker 1: I think you're going to have a really good time 53 00:02:36,960 --> 00:02:38,640 Speaker 1: as well. Although it's about the time. 54 00:02:38,919 --> 00:02:40,799 Speaker 2: And perhaps the most exciting thing is just running to 55 00:02:40,800 --> 00:02:43,320 Speaker 2: the MCG. As you know and some listeners know, I 56 00:02:43,360 --> 00:02:45,880 Speaker 2: am very wrapped up in AFL and my husband has 57 00:02:45,880 --> 00:02:48,120 Speaker 2: been that MCG many times. So for me to run 58 00:02:48,160 --> 00:02:49,360 Speaker 2: through and just prove to my. 59 00:02:49,440 --> 00:02:52,600 Speaker 1: Kids that it's not just all about AFL and him 60 00:02:52,639 --> 00:02:56,080 Speaker 1: playing Grand Finals, it's about me running. They'll be in 61 00:02:56,120 --> 00:02:58,200 Speaker 1: the stands. That's what's keeping me through. That might be 62 00:02:58,240 --> 00:02:59,840 Speaker 1: my affirmation. Anyway. 63 00:03:00,120 --> 00:03:03,280 Speaker 2: Let me share with you, well, one of the chart 64 00:03:03,360 --> 00:03:05,880 Speaker 2: topping stories on Body and Soul online this week, it 65 00:03:05,919 --> 00:03:09,800 Speaker 2: was about two foods that we should not be eating. 66 00:03:10,440 --> 00:03:15,720 Speaker 1: M okay, any guesses well other than the process sugar 67 00:03:15,919 --> 00:03:16,359 Speaker 1: kind of. 68 00:03:16,480 --> 00:03:20,320 Speaker 2: Oh yes, yes, So the story is based on a 69 00:03:20,320 --> 00:03:24,799 Speaker 2: Harvard chan School of Public Health study published in the Lancet, 70 00:03:24,840 --> 00:03:28,120 Speaker 2: and basically, the researchers tracked the ultra process food intake 71 00:03:28,200 --> 00:03:31,440 Speaker 2: of more than two hundred thousand health professionals and then 72 00:03:31,480 --> 00:03:34,160 Speaker 2: they followed up with them for about three decades to 73 00:03:34,200 --> 00:03:35,920 Speaker 2: see if they developed. 74 00:03:35,880 --> 00:03:36,920 Speaker 1: Heart disease or stroke. 75 00:03:37,000 --> 00:03:39,160 Speaker 2: I know, I love how Harvard does these studies over 76 00:03:39,240 --> 00:03:43,480 Speaker 2: long periods of time. Now, the researchers basically div it 77 00:03:43,520 --> 00:03:47,440 Speaker 2: out upf so process foods into ten groups, covering things 78 00:03:47,480 --> 00:03:51,800 Speaker 2: like packaged sweet snacks and desserts, ready to eat meals, and. 79 00:03:52,000 --> 00:03:53,680 Speaker 1: Sugar sweetened drinks. 80 00:03:53,960 --> 00:03:57,520 Speaker 2: And basically the findings were the two main groups of 81 00:03:57,600 --> 00:04:01,720 Speaker 2: foods that are damaging to our health that well can 82 00:04:01,840 --> 00:04:05,320 Speaker 2: lead to heart disease and stroke are process meats. 83 00:04:05,040 --> 00:04:08,280 Speaker 1: And sugary drinks. So these were the absolute worst to consume. 84 00:04:08,600 --> 00:04:12,160 Speaker 1: M and sugar drinks are easy to kind of fall 85 00:04:12,200 --> 00:04:15,520 Speaker 1: into us, particularly when you're training for something like a 86 00:04:15,600 --> 00:04:21,120 Speaker 1: half because you fall into that sports drink chap and 87 00:04:21,200 --> 00:04:23,800 Speaker 1: sometimes you pass on the back of the name of 88 00:04:23,839 --> 00:04:27,320 Speaker 1: any names, yes, maybe blue he looked on the back, 89 00:04:27,360 --> 00:04:31,320 Speaker 1: and you think anyway, interesting though, though the researchers determined 90 00:04:31,360 --> 00:04:36,360 Speaker 1: that not all ultra processed foods are bad technically, so 91 00:04:36,560 --> 00:04:41,120 Speaker 1: savory snacks, cold series, and yogurt based desserts were associated 92 00:04:41,120 --> 00:04:44,680 Speaker 1: with lower heart disease risk in this particular study, like 93 00:04:44,720 --> 00:04:48,080 Speaker 1: a sugary yogurt. Well maybe more a Greek yogat than 94 00:04:48,120 --> 00:04:51,120 Speaker 1: a sugar Yogurt's that was only one caveat to the study. 95 00:04:51,160 --> 00:04:54,800 Speaker 1: Actually there were, they just had no background as to 96 00:04:54,800 --> 00:04:57,240 Speaker 1: what type of foods and where they came from. Okay, 97 00:04:57,600 --> 00:05:00,560 Speaker 1: but still a good reminder to maybe steer clear of 98 00:05:00,560 --> 00:05:02,640 Speaker 1: the process mates and the sugar. Jowey, I think I 99 00:05:02,680 --> 00:05:06,080 Speaker 1: always need a reminder, particularly on the sugar. Yes, we 100 00:05:06,120 --> 00:05:09,440 Speaker 1: all do, Tabby, what caught your attention this week? So 101 00:05:09,760 --> 00:05:13,400 Speaker 1: I started looking into mouth taping this week, and I 102 00:05:13,480 --> 00:05:15,720 Speaker 1: know that you know what mouth taping is, but it 103 00:05:15,760 --> 00:05:20,520 Speaker 1: was new to me. I am not proud to admit, 104 00:05:20,600 --> 00:05:23,159 Speaker 1: but I'm comfortable with admitting I am a mouth breather, 105 00:05:23,960 --> 00:05:27,279 Speaker 1: and mouth taping is all about changing that, because so 106 00:05:27,520 --> 00:05:30,120 Speaker 1: mouth breathing when you sleep, right, I think I'm at 107 00:05:30,200 --> 00:05:32,800 Speaker 1: normal all the time, but definitely while I sleep. I'm 108 00:05:32,800 --> 00:05:34,840 Speaker 1: not one of those people who can't sleep when they 109 00:05:34,839 --> 00:05:37,599 Speaker 1: have a cold because for me, it doesn't really affect 110 00:05:37,720 --> 00:05:42,159 Speaker 1: my sleep. But there is some research that kind of 111 00:05:42,200 --> 00:05:46,640 Speaker 1: suggests that breathing through your nose overnight is healthier because 112 00:05:46,760 --> 00:05:51,360 Speaker 1: when you inhale through your mouth, that bacteria, those allergens, 113 00:05:51,400 --> 00:05:53,359 Speaker 1: and kind of I hate to use the word debris, 114 00:05:53,400 --> 00:05:55,680 Speaker 1: but you know, like dust and things come straight into 115 00:05:55,680 --> 00:05:58,279 Speaker 1: your body, whereas your nose is more of a filter. 116 00:05:58,600 --> 00:06:01,640 Speaker 1: So that's just one of a couple of reasons to 117 00:06:01,720 --> 00:06:04,840 Speaker 1: kind of encourage nose breathing and breathing through your mouth 118 00:06:04,880 --> 00:06:07,320 Speaker 1: obviously can try it out. It's puts you at higher 119 00:06:07,360 --> 00:06:09,440 Speaker 1: risk of sleep appenar, which we've talked about on the 120 00:06:09,480 --> 00:06:14,159 Speaker 1: podcast before. There's also there are some studies that kind 121 00:06:14,200 --> 00:06:18,200 Speaker 1: of link poor sleep to weight gain as well. And 122 00:06:18,279 --> 00:06:20,640 Speaker 1: so basically, in a very roundabout way, we will come 123 00:06:20,640 --> 00:06:23,480 Speaker 1: back to mouth taping could improve your sleep quality, which 124 00:06:23,720 --> 00:06:25,760 Speaker 1: again we've talked about a lot on Healthy which you 125 00:06:25,839 --> 00:06:29,599 Speaker 1: do what that is? I want to but I can't 126 00:06:29,640 --> 00:06:32,719 Speaker 1: think of a tape that would be good. Well, I 127 00:06:32,760 --> 00:06:35,400 Speaker 1: think they make a lot because it's it's. 128 00:06:35,320 --> 00:06:40,080 Speaker 2: Kind of a trending new health hack. There are plenty 129 00:06:40,080 --> 00:06:42,159 Speaker 2: of companies out there that are making I. 130 00:06:42,160 --> 00:06:44,520 Speaker 1: Think I do want to try it. I'm just genuinely 131 00:06:44,880 --> 00:06:47,719 Speaker 1: a bit worried that because I breathe through my mouth 132 00:06:47,800 --> 00:06:50,480 Speaker 1: so much that I'll actually struggle to breathe. Well, you 133 00:06:50,480 --> 00:06:53,320 Speaker 1: could give it, I definitely want to. You would rip 134 00:06:53,320 --> 00:06:57,200 Speaker 1: it off, right, evolutionary evolution would. I am very move 135 00:06:57,240 --> 00:06:58,920 Speaker 1: a lot in my sleep, so I wouldn't be surprised. 136 00:06:58,920 --> 00:07:01,760 Speaker 1: I think it's just I'm interested to try it, and 137 00:07:01,920 --> 00:07:04,040 Speaker 1: I'm trying to kind of lean into the world of 138 00:07:04,080 --> 00:07:06,520 Speaker 1: breath work anyway at the moment, So I think I'm 139 00:07:06,560 --> 00:07:08,880 Speaker 1: interested in regards to that. As we know, some people 140 00:07:09,000 --> 00:07:15,200 Speaker 1: run with their mouth taped. I remember you interviewing Rory Warnock. Yes, yeah, Rory, 141 00:07:15,280 --> 00:07:19,640 Speaker 1: and the photo of him crossing the finish line tape 142 00:07:19,640 --> 00:07:21,840 Speaker 1: clothes and he was doing a half I think it 143 00:07:21,920 --> 00:07:23,800 Speaker 1: was a long run. He does. Oh, he does ultras. 144 00:07:23,840 --> 00:07:26,720 Speaker 1: He's shout out to Rory. He's awesome. Friend of the pod. 145 00:07:26,840 --> 00:07:27,800 Speaker 1: Wish we should getting back. 146 00:07:27,800 --> 00:07:30,680 Speaker 2: Actually, hey, I need to reco as I'm a big 147 00:07:30,680 --> 00:07:32,600 Speaker 2: book fan, I need to recommend a book to you. 148 00:07:32,600 --> 00:07:35,320 Speaker 2: You need to read a book called Breath by James Nesta, 149 00:07:35,480 --> 00:07:37,360 Speaker 2: which is all about breathing. 150 00:07:37,800 --> 00:07:38,200 Speaker 1: Amazing. 151 00:07:38,440 --> 00:07:41,040 Speaker 2: Okay, yep, it's a New York Times bestseller, awesome book, 152 00:07:41,080 --> 00:07:43,600 Speaker 2: and it will give you lots of insights into caps 153 00:07:43,600 --> 00:07:45,520 Speaker 2: how you can well breathe better? 154 00:07:45,720 --> 00:07:47,720 Speaker 1: Is that what we want? I know? More efficiently, let's 155 00:07:47,760 --> 00:07:49,720 Speaker 1: lean into breathing. Hey. 156 00:07:49,760 --> 00:07:51,880 Speaker 2: Well, this is quite apt actually, because one of the 157 00:07:51,880 --> 00:07:54,840 Speaker 2: most click stories of the week was about the best 158 00:07:54,880 --> 00:07:56,000 Speaker 2: position for sleep? 159 00:07:56,400 --> 00:07:59,200 Speaker 1: Ah okay, which what position do you sleep in? Tabby? 160 00:07:59,520 --> 00:08:01,119 Speaker 1: Like I said, I move a lot in my sleep, 161 00:08:01,160 --> 00:08:03,520 Speaker 1: so I actually wake up in all sorts of positions. 162 00:08:03,520 --> 00:08:05,160 Speaker 1: I wouldn't say I have a set one, but I 163 00:08:05,160 --> 00:08:07,120 Speaker 1: do always fall asleep on my back. Well. 164 00:08:07,280 --> 00:08:10,680 Speaker 2: Interestingly, the top preference for around sixty percent of adults 165 00:08:10,760 --> 00:08:13,800 Speaker 2: is actually side sleeping, and this is believed to be 166 00:08:13,960 --> 00:08:18,080 Speaker 2: more beneficial overall for better spine alignment, reducing snoring, and 167 00:08:18,160 --> 00:08:21,360 Speaker 2: a lower risk of heartburn and back pain. But the 168 00:08:21,440 --> 00:08:25,080 Speaker 2: experts we interviewed for this story did say for most people, 169 00:08:25,120 --> 00:08:27,280 Speaker 2: the best sleep position boils down to the one we 170 00:08:27,360 --> 00:08:28,480 Speaker 2: feel most comfortable in. 171 00:08:28,720 --> 00:08:33,920 Speaker 1: I love that research. Amen, Thank you experts, Tabby. Well, 172 00:08:34,000 --> 00:08:35,839 Speaker 1: we'll see you soon. We'll see you on the other 173 00:08:35,880 --> 00:08:38,400 Speaker 1: side of that half marathon. I've got to be cheering 174 00:08:38,400 --> 00:08:38,600 Speaker 1: you on. 175 00:08:38,840 --> 00:08:47,800 Speaker 2: Thank you, And yes, my friends, If you do want 176 00:08:47,800 --> 00:08:49,920 Speaker 2: to read about any of the above, I will leave 177 00:08:50,000 --> 00:08:52,959 Speaker 2: a link in the show notes. If you do have 178 00:08:53,200 --> 00:08:55,520 Speaker 2: a topic for us to chat about, dm me at 179 00:08:55,520 --> 00:08:59,200 Speaker 2: Felicity Harley. Across social media you can jump online Body, Insoul, 180 00:08:59,240 --> 00:09:01,000 Speaker 2: dot com, dot you, but of course you can follow 181 00:09:01,080 --> 00:09:03,120 Speaker 2: us on social media at Body and Soul as well. 182 00:09:03,280 --> 00:09:05,120 Speaker 2: Grab our print edition which is out in your local 183 00:09:05,280 --> 00:09:11,120 Speaker 2: Sunday paper. Thanks again for listening and stay healthy.