WEBVTT - Ask Me Anything: How to kick sugar cravings, get stronger and reduce inflammation 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 Doctysmina, 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 --> 0:00:54.520 out the show notes for more. This is Healthy Her 0:00:54.520 --> 0:00:57.320 with Amelia Phillips and welcome to this month's Ask Me 0:00:57.480 --> 0:01:01.000 Anything episode. These are episodes where I get to answer 0:01:01.080 --> 0:01:04.240 you're burning questions that you've sent me in over email 0:01:04.560 --> 0:01:08.280 or over Instagram. I've got a real range of questions 0:01:08.360 --> 0:01:12.640 from you today from beating sugar addiction, to fast quick 0:01:12.680 --> 0:01:15.839 ways to reduce inflammation, all the way into the question 0:01:16.040 --> 0:01:18.319 around getting stronger in the gym. So I've got the 0:01:18.360 --> 0:01:21.440 whole gamut today. But before I dive into these questions, 0:01:21.560 --> 0:01:23.319 a little bit of a life update from me. 0:01:23.760 --> 0:01:24.520 It's actually been. 0:01:24.440 --> 0:01:27.360 A really good month for me. I'm feeling really good. 0:01:27.440 --> 0:01:29.680 I've got lots of energy at the moment, which is 0:01:29.720 --> 0:01:32.800 such a great feeling, feeling good physically. I've got no 0:01:33.400 --> 0:01:36.800 injuries or ailments or niggles at the moment. My energy 0:01:36.880 --> 0:01:40.360 levels are surprisingly good considering I've been burning the candle 0:01:40.400 --> 0:01:42.880 at both ends with the writing of my book and 0:01:42.959 --> 0:01:46.200 just running a few extra workshops this last month. And 0:01:46.280 --> 0:01:51.600 I was thinking about why I'm feeling so good, and 0:01:51.680 --> 0:01:54.600 I think one of the reasons is I've been really 0:01:54.640 --> 0:01:57.880 happy with this new approach to the year where I've 0:01:57.880 --> 0:02:00.920 been using the school term as what I'm called a sprint, 0:02:01.040 --> 0:02:03.640 and then the school holidays as a little bit of 0:02:03.640 --> 0:02:06.840 a d load and just a chance to catch my breath. 0:02:06.840 --> 0:02:09.000 And so as I record this, we're just at the 0:02:09.160 --> 0:02:13.040 end of that ten week school term sprint, and I 0:02:13.080 --> 0:02:15.560 thought i'd be limping to the finish line but I'm 0:02:15.560 --> 0:02:18.000 actually feeling really good, and part of it is knowing 0:02:18.040 --> 0:02:20.320 that I've got this little break coming up, and it's 0:02:20.320 --> 0:02:22.280 not a huge break. I'm still going to be working, 0:02:22.320 --> 0:02:25.400 but it's just taking the heat off. I guess I'll 0:02:25.440 --> 0:02:28.440 go easier on my training not having to get the 0:02:28.520 --> 0:02:31.800 kids out the door every morning. Few activities are slowing down, 0:02:31.880 --> 0:02:34.120 So I definitely think one of the reasons why I'm 0:02:34.120 --> 0:02:37.440 feeling so good is I'm feeling a bit more organized, 0:02:37.560 --> 0:02:41.880 and I think that's really helped. Then another couple of 0:02:42.440 --> 0:02:45.720 little tweaks I've made that I think has really impacted 0:02:45.720 --> 0:02:49.000 my energy levels in a good way is that I 0:02:49.160 --> 0:02:53.000 have been training really consistently now for ten weeks after 0:02:53.080 --> 0:02:57.079 having a little bit of a patchy summer. I've been 0:02:57.160 --> 0:03:02.000 back taking my creatine religiously, my protein, hitting my protein 0:03:02.040 --> 0:03:06.040 goals as well, and just eating, you know, pretty well 0:03:06.120 --> 0:03:08.880 throughout the term for me. And so I think the 0:03:08.880 --> 0:03:12.720 combination of feeling like my fitness my strength has improved, 0:03:13.000 --> 0:03:16.080 feeling like my nutrition quality has increased a little bit. 0:03:16.120 --> 0:03:17.720 Plus these extra tweaks with the. 0:03:17.680 --> 0:03:21.520 Createin, I really think they are all adding up. And 0:03:21.560 --> 0:03:24.240 I've been managing my workload and time as best as 0:03:24.320 --> 0:03:27.800 I can when you are a super busy person. So 0:03:28.040 --> 0:03:31.799 I think the combination of that little bit of life organization, 0:03:32.040 --> 0:03:36.040 but just with these tweaks in my training and my 0:03:36.200 --> 0:03:40.760 diet and this consistency, it's amazing the impact that makes. 0:03:40.760 --> 0:03:42.560 And I guess that's why I wanted to share that 0:03:42.680 --> 0:03:45.680 with you, because it's not that it was one thing, 0:03:45.760 --> 0:03:49.440 but it was rather all these little habits combined throughout 0:03:49.480 --> 0:03:51.920 the last ten weeks. That's really making me feel like 0:03:52.040 --> 0:03:54.160 I've got the energy to get through. 0:03:53.960 --> 0:03:56.120 My whole week, my big weeks. 0:03:56.400 --> 0:03:59.160 Now. I remember last year there were days where I 0:03:59.240 --> 0:04:02.400 felt like I couldn't even make it through Tuesday, let 0:04:02.440 --> 0:04:04.520 alone the whole week. And it's such a horrible feeling 0:04:04.520 --> 0:04:06.600 to wake up and just think, oh my goodness, I 0:04:06.600 --> 0:04:08.960 don't know if I can even get through today, let 0:04:08.960 --> 0:04:11.480 alone the week. So a learning I'd love to pass 0:04:11.520 --> 0:04:14.880 on to you in my little story here is don't 0:04:15.000 --> 0:04:20.560 underestimate the compounding effects of combining a few simple healthy 0:04:20.560 --> 0:04:24.400 habits and then feeling what those results are on your 0:04:24.520 --> 0:04:27.760 energy level. You know, do not underestimate the impact of 0:04:27.800 --> 0:04:31.080 these small, little tweaks and just what a difference it makes. 0:04:31.320 --> 0:04:34.119 Particularly I want to. 0:04:33.520 --> 0:04:35.800 Stress, and I don't feel like we hear this enough 0:04:36.480 --> 0:04:40.360 around the improvement in physical fitness and strength. I guess 0:04:40.440 --> 0:04:42.640 let me put it to you in a slightly different way. 0:04:43.320 --> 0:04:47.480 Are you right now today fitter than you were in January? 0:04:47.640 --> 0:04:50.760 Are you stronger than you were in January? Because I am, 0:04:50.880 --> 0:04:53.360 I'd say I'd probably be about five to ten percent 0:04:53.440 --> 0:04:56.400 fitter and stronger. And so if the answer is yes, 0:04:56.960 --> 0:04:59.760 even by just a small little amount, you are probably 0:05:00.040 --> 0:05:03.560 feeling more energetic as a result. For me, you know, 0:05:03.640 --> 0:05:07.479 I just added in one extra thirty to forty five 0:05:07.520 --> 0:05:10.719 minute strength training session. It's kind of not a hard session. 0:05:10.720 --> 0:05:12.560 I'm just doing it by myself. I'm doing it at 0:05:12.560 --> 0:05:16.240 my own pace, and I've really noticed the impact on 0:05:16.279 --> 0:05:18.960 my strength of just that extra session. It's not like 0:05:19.000 --> 0:05:21.159 I'm busting a gut or anything. So for you, it 0:05:21.240 --> 0:05:24.400 might be around fitness. For example, it might be incorporating 0:05:24.440 --> 0:05:27.560 a fast finish at the end of your regular cardio session. 0:05:27.560 --> 0:05:29.440 You might go out for a walk or a little jog, 0:05:29.640 --> 0:05:31.599 or you might do a class, but you might just 0:05:31.720 --> 0:05:34.680 pick two to five minutes at the end to just 0:05:34.800 --> 0:05:37.600 go that little bit harder, just to boost your fitness. 0:05:37.720 --> 0:05:40.120 A couple of percentage points, and if you do that, 0:05:40.279 --> 0:05:43.000 even just once a week, then you'll find that at 0:05:43.000 --> 0:05:44.640 the end of that ten week sprint, you will be 0:05:44.839 --> 0:05:48.080 a lot fitter, and it will really impact your energy 0:05:48.160 --> 0:05:51.200 levels in a good way. I'm not perfect by any means, too. 0:05:51.240 --> 0:05:54.000 Areas I really need to work on are my sleep 0:05:54.240 --> 0:05:57.760 and also my book writing. Doctor Esmina and I are 0:05:58.000 --> 0:06:01.520 tad behind where we need to be for our book, 0:06:01.600 --> 0:06:04.800 which is we're so excited about, but I think both 0:06:04.839 --> 0:06:10.040 of us underestimated how challenging and time consuming and energy. 0:06:10.240 --> 0:06:12.640 Sucking a book is to write. 0:06:12.720 --> 0:06:14.960 So our deadline is looming and I am feeling the 0:06:14.960 --> 0:06:17.719 pressure of that, and as a result, my sleep hours 0:06:17.880 --> 0:06:21.760 have been averaging six or under pretty much every day 0:06:21.800 --> 0:06:24.640 except for a sleeping day on the weekend. It's starting 0:06:24.640 --> 0:06:27.560 with a six or below my total sleep hours, which 0:06:27.640 --> 0:06:31.960 is not a good thing. I can happily easily sleep 0:06:32.000 --> 0:06:35.119 for eight hours, so clearly my body needs that extra 0:06:35.160 --> 0:06:38.000 few hours, and I am trying not to fall into 0:06:38.080 --> 0:06:40.719 that age old trap of oh, when the book's done, 0:06:41.120 --> 0:06:44.160 then I'll sleep more. I feel like, surely I can 0:06:44.200 --> 0:06:46.479 do better than that. Even a couple of extra nights 0:06:46.520 --> 0:06:49.039 a week. So I'm really going to try to focus 0:06:49.080 --> 0:06:52.400 on getting more sleep, particularly now that Daylight Saving and 0:06:52.480 --> 0:06:54.839 Sydney has finished, and I feel like we're just getting 0:06:54.880 --> 0:06:57.800 into that hibernation season. I've got even more reason to 0:06:58.160 --> 0:07:01.039 I'll report back next month. Ask me next month, meals, 0:07:01.400 --> 0:07:02.360 how's your sleep going? 0:07:03.200 --> 0:07:04.839 All right? Well, look enough about me. 0:07:05.040 --> 0:07:08.279 Let's dive into these great questions that we got sent through, 0:07:08.720 --> 0:07:13.160 starting with Mandy Lee, who sent me this over DM 0:07:13.280 --> 0:07:14.120 over Instagram. 0:07:14.440 --> 0:07:16.480 Help. I'm addicted to sugar. 0:07:16.880 --> 0:07:19.960 I cannot go a day without something sweet and don't 0:07:20.000 --> 0:07:21.520 know how to tame the monster. 0:07:21.760 --> 0:07:25.440 Any advice. Well, hello, one sugar addict to another. 0:07:25.640 --> 0:07:27.840 I think if you've been listening to this podcast for 0:07:27.880 --> 0:07:30.400 a while, you will know that I have also had 0:07:30.440 --> 0:07:34.640 to tame my sugar monster over the years, and I 0:07:34.680 --> 0:07:36.480 was able to do it. I wouldn't say that I'm 0:07:36.520 --> 0:07:39.560 completely sugar free. I did not quit sugar, but it 0:07:39.600 --> 0:07:42.800 definitely doesn't have a hold over me how it used to. 0:07:43.480 --> 0:07:45.760 So I'm going to be really practical with this. Mandy. 0:07:45.800 --> 0:07:48.560 I'm just going to dive straight into some practical strategies 0:07:48.640 --> 0:07:52.520 because willpower alone, I'm going to tell you, is not 0:07:52.600 --> 0:07:54.880 going to work. So just sitting there going all right, 0:07:54.920 --> 0:07:56.840 that's it, no more sugar. I'm just going to clear 0:07:56.880 --> 0:07:58.840 it out of the house and just stop eating sugar. 0:07:58.880 --> 0:08:01.280 It just doesn't work. Do you need some will power? 0:08:01.480 --> 0:08:05.480 But the harder it feels to quit the sugar or 0:08:05.520 --> 0:08:07.640 to stop eating the sugar, the more likely you are 0:08:07.680 --> 0:08:09.880 to cave. And so the hardest thing you can possibly 0:08:09.960 --> 0:08:12.160 do is literally just go all right, you know, kneel 0:08:12.200 --> 0:08:14.840 my mouth, I'm just stopping all sugar. Okay, that's really 0:08:14.840 --> 0:08:17.400 really hard, and I find I'd tried that a few 0:08:17.400 --> 0:08:19.600 times and you just end up caving at some point. 0:08:19.680 --> 0:08:22.720 So what I'm going to suggest you do is basically 0:08:22.840 --> 0:08:26.720 kind of two key strategies here. One is to remove 0:08:26.760 --> 0:08:29.760 the situation, and two is to dive into some really 0:08:29.800 --> 0:08:33.240 good swaps. So let me unpack both of those super quickly. 0:08:33.640 --> 0:08:37.439 So by removing the situation, what I mean by that is, 0:08:37.559 --> 0:08:40.240 let's pick the worst time of the day, because let's 0:08:40.240 --> 0:08:43.800 not look at your whole eating day as one big event. 0:08:43.960 --> 0:08:47.319 Let's break it down when are you actually craving and 0:08:47.440 --> 0:08:52.120 caving into the sugar. For most of us, most of us, 0:08:52.200 --> 0:08:55.840 it's after dinner, it's at night, like that late night snacking. 0:08:56.120 --> 0:08:59.080 And the second really common time is that slump, that 0:08:59.200 --> 0:09:01.760 afternoon slum. So rather than going I've got to change 0:09:01.760 --> 0:09:04.520 my whole diet, let's just pick one of those that 0:09:04.559 --> 0:09:07.480 you're really going to nail, and then you might need 0:09:07.520 --> 0:09:09.440 to move on to the other one. Okay, so let's 0:09:09.440 --> 0:09:19.679 starting with the after dinner. For me, the couch represented comfort, reward, relaxation, 0:09:20.520 --> 0:09:25.800 nourishment in a sugary way. And so for me, when 0:09:25.840 --> 0:09:28.120 I sat on that couch after the kids were in bed, 0:09:28.679 --> 0:09:33.040 it was very, very hard to not have something indulgent 0:09:33.120 --> 0:09:35.720 and sugary, even though my husband could sit there and 0:09:35.760 --> 0:09:38.200 eat an apple. So I had to remove the situation. 0:09:38.720 --> 0:09:40.880 So what I did. I knew seven days a week 0:09:41.000 --> 0:09:43.440 it was impossible to not sit on the couch seven 0:09:43.520 --> 0:09:45.320 days a week after dinner. 0:09:45.320 --> 0:09:46.320 So what I. 0:09:46.160 --> 0:09:49.040 Did was I made a pact with myself that Monday, Tuesday, 0:09:49.040 --> 0:09:52.680 Wednesday nights, I was not going to watch TV after 0:09:52.720 --> 0:09:54.280 the kids went to bed. I was going to go 0:09:54.320 --> 0:09:56.080 straight to my room and I set up a whole 0:09:56.120 --> 0:10:00.280 new nighttime ritual that involved a bath and you know, 0:10:00.520 --> 0:10:04.720 romatherapy and bath salts and you know, just a lovely 0:10:04.760 --> 0:10:07.080 book and journally. I just packed in a few things 0:10:07.120 --> 0:10:10.040 that I found enjoyable and that felt nourishing. That went 0:10:10.160 --> 0:10:13.560 food that was really powerful for me. I did not crave. 0:10:13.720 --> 0:10:15.400 Maybe in the first week or two I had a 0:10:15.400 --> 0:10:19.320 little think about food, but I really didn't crave anything 0:10:19.360 --> 0:10:22.560 once I was in that bedroom. So then I gave 0:10:22.600 --> 0:10:25.520 myself the option to have something sweet on those other 0:10:25.600 --> 0:10:28.440 nights Thursday through Sunday. Now what happened was, after a 0:10:28.480 --> 0:10:31.959 few weeks of doing that, I actually ended up loving 0:10:32.000 --> 0:10:35.520 my bedtime ritual so much more that it extended to 0:10:35.559 --> 0:10:37.960 a Thursday night and I've kept that going for a 0:10:37.960 --> 0:10:39.920 few years now. This is just like my new normal 0:10:40.040 --> 0:10:42.840 now and it serves me and I sleep better will 0:10:42.920 --> 0:10:46.360 usually but been writing doing some book writing instead. But 0:10:46.440 --> 0:10:48.800 at least I'm not down on that couch. So that's 0:10:48.800 --> 0:10:53.240 what I mean about removing the situation. Take the afternoon slump. 0:10:53.320 --> 0:10:55.600 That can be harder because maybe you're at work or 0:10:55.640 --> 0:10:57.319 you're at a desk and you're in a bit of 0:10:57.360 --> 0:11:00.240 a habit, so the afternoon slump. If you can't can't 0:11:00.240 --> 0:11:02.760 remove the situation, I mean, you can do things like 0:11:02.840 --> 0:11:05.080 I'm going to go for a walking meeting or instead 0:11:05.120 --> 0:11:07.160 of sitting right down. After eating, I'm going to go 0:11:07.200 --> 0:11:09.000 for a walk around the block and just kind of 0:11:09.040 --> 0:11:13.400 delay while that craving's there. But what I also then 0:11:13.480 --> 0:11:16.160 want to come to is the second strategy, which is 0:11:16.200 --> 0:11:22.160 having really good appropriate swaps. For me, just going from 0:11:22.400 --> 0:11:26.840 craving sugar to eating carrot sticks or a salad or 0:11:26.880 --> 0:11:30.120 an apple, even a sweet fruit just doesn't cut it. 0:11:30.320 --> 0:11:32.680 So I'm going to throw a couple of swaps that 0:11:33.120 --> 0:11:37.520 are satisfying for that sweet tooth but are not nearly 0:11:37.559 --> 0:11:39.840 as bad as your sneak as bar or whatever it 0:11:39.960 --> 0:11:40.680 is you're going for. 0:11:41.040 --> 0:11:43.440 So, first of all, dark chocolate. This is where dark 0:11:43.520 --> 0:11:44.320 chocolate is a. 0:11:44.240 --> 0:11:48.560 Hero, So seventy percent or darker because it's a lot 0:11:48.679 --> 0:11:52.000 harder to overeat dark chocolate. I mean, you can do it, 0:11:52.040 --> 0:11:55.239 but for most of us, just a couple of squares suffices. 0:11:55.520 --> 0:11:58.160 So I love dark chocolate covered nuts, you know, dark 0:11:58.240 --> 0:12:01.800 chocolate covered almonds or academias are my favorite. So what 0:12:01.840 --> 0:12:04.080 I will often do after lunch is I will make 0:12:04.200 --> 0:12:08.560 a bowl of just a handful of berries and a 0:12:08.600 --> 0:12:12.360 couple two if I'm feeling really bad, three, but usually 0:12:12.400 --> 0:12:15.040 it's only two dark chocolate covered nuts in that. 0:12:15.440 --> 0:12:17.160 And also I love. 0:12:17.080 --> 0:12:20.959 My collagen hot chocolate, which I make with the brand Chief. 0:12:21.000 --> 0:12:23.360 They do a great collagen hot chocolate. I just have 0:12:23.440 --> 0:12:26.280 it with boiling water in a splash of milk. So 0:12:26.559 --> 0:12:29.400 that's my little afternoon treat, and that is good for you. 0:12:29.520 --> 0:12:33.680 Dark chocolate's got antioxidants in it. It satisfies my craving. 0:12:33.720 --> 0:12:35.560 I'm getting some of the healthy fats from the nuts 0:12:35.600 --> 0:12:39.440 as well. The other great one cheer overnight puddings. So 0:12:39.640 --> 0:12:43.000 where I will often make a batch, well, I'll batch 0:12:43.080 --> 0:12:46.160 up maybe three or four glasses, so just drinking glasses 0:12:46.160 --> 0:12:48.680 where I put a little cheer pudding with some coconut 0:12:48.760 --> 0:12:52.079 flakes and very healthy and you know, I'll batch it up. 0:12:52.320 --> 0:12:54.760 I'll do on a Monday night. I might do three 0:12:54.840 --> 0:12:56.679 or four of them, and then I've got those as 0:12:56.720 --> 0:12:59.000 a bit of a treat, either in the afternoon or 0:12:59.200 --> 0:13:02.600 after dinner. So having a couple of really healthy swaps 0:13:02.800 --> 0:13:07.000 that will still satisfy that sweet craving but aren't nearly 0:13:07.000 --> 0:13:09.400 as bad. Try to keep them under that two hundred 0:13:09.400 --> 0:13:11.679 and fifty calorie mark. Is if weight loss is a 0:13:11.720 --> 0:13:14.360 goal for you, and just a little bit of intention 0:13:14.840 --> 0:13:16.920 in the early days to set up what those couple 0:13:16.920 --> 0:13:21.319 of snacks are so they're my two main I guess strategy, 0:13:21.440 --> 0:13:24.000 So remove yourself from the situation and then find some 0:13:24.040 --> 0:13:26.080 good swaps. A couple of other things I just want 0:13:26.120 --> 0:13:29.239 to mention is starting your day with a savory breakfast 0:13:29.320 --> 0:13:32.640 and just not getting on that sugar roller coaster is 0:13:33.160 --> 0:13:36.960 an overall good prevention strategy. The other one is really 0:13:37.000 --> 0:13:41.080 prioritizing protein and low fat dairy. The reason why I 0:13:41.080 --> 0:13:44.679 say low fat dairy is if weight management is a 0:13:44.720 --> 0:13:46.880 goal for you, you've got to be careful if you're starting 0:13:46.920 --> 0:13:49.760 to add a bit more dairy into your diet, and 0:13:50.920 --> 0:13:54.920 you'll find that the calories can add up over time. 0:13:55.040 --> 0:13:59.440 So you know, low fat Greek yogurt, cottage cheese for example. 0:13:59.520 --> 0:14:02.840 I'm really actually enjoying the high protein, low fat milk 0:14:02.880 --> 0:14:04.880 at the moment because it really does taste like full 0:14:04.920 --> 0:14:07.480 fat milk, so it's got that lovely, rich flavor. But 0:14:07.520 --> 0:14:09.960 you'll find if you haven't been having enough protein and 0:14:10.000 --> 0:14:13.960 then you add that extra bit of protein into your meals, 0:14:14.040 --> 0:14:15.160 you feel full. 0:14:14.960 --> 0:14:15.760 For so long. 0:14:15.920 --> 0:14:17.760 So that's a really great tip so that you're not 0:14:17.840 --> 0:14:21.120 actually feeling hungry. And then my final tip is around 0:14:21.440 --> 0:14:25.960 setting a weekly intention and rewarding yourself. It sounds so childish, 0:14:25.960 --> 0:14:29.160 but it really really works. When I first started on 0:14:29.200 --> 0:14:31.400 my quest to beating my sugar addiction, I was a 0:14:31.400 --> 0:14:32.760 bit like you, Mandy. 0:14:32.800 --> 0:14:34.760 I was just like so over it. 0:14:34.840 --> 0:14:36.960 I was just come on, I got to tame this monster. 0:14:37.720 --> 0:14:40.160 I set myself a weekly intention. I popped it on 0:14:40.200 --> 0:14:44.920 a post it note on my computer screen, and I 0:14:45.000 --> 0:14:47.920 rewarded myself. I was like, this week, you know my intention, 0:14:48.040 --> 0:14:51.080 This week I will not have dessert Monday, Tuesday, Wednesday night. 0:14:51.440 --> 0:14:53.560 And then at the end of the week I would 0:14:53.600 --> 0:14:57.480 reward myself with just something really little, you know, whether 0:14:57.520 --> 0:15:00.640 it was a breakfast out that felt a bit indulgent 0:15:01.000 --> 0:15:04.520 or even just a chi late that I just represented 0:15:04.680 --> 0:15:08.000 a reward for me, and you feel good about yourself, 0:15:08.120 --> 0:15:11.640 and that positive reinforcement really does make a difference. 0:15:11.800 --> 0:15:14.120 So there you go, Mandy. I hope that helps. I 0:15:14.200 --> 0:15:14.600 really do. 0:15:14.640 --> 0:15:17.880 But remove yourself from the situation, find your good swaps 0:15:18.360 --> 0:15:22.720 and just tackle one area first after dinner or afternoon. 0:15:22.920 --> 0:15:26.000 And the same goes for you know, sugary drinks as well. 0:15:26.080 --> 0:15:28.200 So if you're trying to get off your coke or 0:15:28.200 --> 0:15:29.960 your v drink or whatever. 0:15:29.640 --> 0:15:31.480 It is and trying to be healthier, but the same 0:15:31.480 --> 0:15:32.040 thing applies. 0:15:44.320 --> 0:15:46.760 Why is it so hard to get real answers about 0:15:46.800 --> 0:15:50.120 your health? If you've been told that everything looks fine, 0:15:50.360 --> 0:15:52.360 but you know that something is off, well, you're not 0:15:52.520 --> 0:15:56.200 imagining it. That's why I created Vitality three point sixty 0:15:56.320 --> 0:16:00.000 to help you better understand what's going on inside your body. 0:16:00.160 --> 0:16:03.280 You can take the targeted action needed. With a functional 0:16:03.280 --> 0:16:07.120 health approach plus testing, we go beyond the guesswork to 0:16:07.240 --> 0:16:10.560 uncover the root causes of your symptoms. I've teamed up 0:16:10.560 --> 0:16:14.440 with Dot Diasmina, an incredible integrative GP, and together we 0:16:14.520 --> 0:16:18.160 will help you decode your body's signals and answer questions 0:16:18.360 --> 0:16:21.720 like why am I always exhausted? What's really causing my 0:16:21.720 --> 0:16:26.080 stubborn weight? Am I inflamed? Insulin resistant? Or maybe missing 0:16:26.200 --> 0:16:29.520 key nutrients? Because when you understand your body better, you 0:16:29.560 --> 0:16:32.840 can transform your health. Visit v three sixty dot Health 0:16:32.920 --> 0:16:46.280 or check out the show notes for more. Question number 0:16:46.320 --> 0:16:51.120 two Simone bartlem Over email, I've been told I have 0:16:51.240 --> 0:16:55.560 chronic inflammation and I feel it stiff, puffy. 0:16:55.960 --> 0:16:57.720 I'm also a super busy mum. 0:16:57.840 --> 0:16:59.760 So what are some real life ways to get on 0:16:59.760 --> 0:17:02.640 top of this, Bearing in mind I'm tired and over 0:17:02.800 --> 0:17:05.480 it all on, Simone. 0:17:05.480 --> 0:17:06.920 I am hearing you fatter. 0:17:07.080 --> 0:17:09.159 It's the last thing you want to hear, Like, come on, 0:17:09.560 --> 0:17:11.120 i don't want to hear about this inflammation. 0:17:11.200 --> 0:17:13.120 I've got too many other things going on. But you're 0:17:13.119 --> 0:17:13.760 feeling it. 0:17:13.800 --> 0:17:16.000 And look, it's kind of good that you're feeling it, 0:17:16.040 --> 0:17:20.879 because inflammation can be silent. You can have simmering inflammation 0:17:21.000 --> 0:17:23.240 and not even know it. So at least you are 0:17:23.359 --> 0:17:26.040 actually aware of it. But I am sorry to hear 0:17:26.040 --> 0:17:29.480 that you do have chronic inflammation. Well, actually, Simone, I 0:17:29.520 --> 0:17:31.719 do have some good news for you. The great thing 0:17:31.760 --> 0:17:35.080 about inflammation and why I do like working with people 0:17:35.200 --> 0:17:39.479 that do have inflammation is it responds really quickly, so 0:17:39.600 --> 0:17:43.040 unlike the scales or cholesterole or some of the other 0:17:43.320 --> 0:17:47.119 markers we work really hard to improve. I love inflammation 0:17:47.359 --> 0:17:50.640 because I see results really fast, often faster than scales 0:17:50.680 --> 0:17:56.240 and faster than other metrics. So that's a hopeful message 0:17:56.240 --> 0:17:59.480 for you. But to keep it simple today, I'm just 0:17:59.520 --> 0:18:02.760 going to folks on two key principles when it comes 0:18:02.760 --> 0:18:07.240 to lowering your inflammation, and the first one is to 0:18:07.840 --> 0:18:11.959 remove the pro inflammatory triggers, and the second one is 0:18:12.000 --> 0:18:15.439 to dial up your anti inflammatory foods. So it's super simple. 0:18:15.480 --> 0:18:18.560 I'm not going to go into great detail. There's a 0:18:18.560 --> 0:18:21.000 whole workshop in this, but let's just focus on these 0:18:21.040 --> 0:18:23.600 two because these two are the best bang for your buck. 0:18:23.800 --> 0:18:26.040 So starting with the first one, which is to remove 0:18:26.119 --> 0:18:30.600 the pro inflammatory triggers. Sometimes if this is all you do, 0:18:30.880 --> 0:18:34.280 it makes a big difference. And for today and those triggers, 0:18:34.280 --> 0:18:37.280 I'm going to focus on food. So the biggest trigger 0:18:37.480 --> 0:18:39.600 are your ultra processed foods. 0:18:39.840 --> 0:18:40.960 And probably straight. 0:18:40.680 --> 0:18:45.440 Away you're thinking about junk food, KFC, machas, you know, takeout, 0:18:45.840 --> 0:18:49.960 But it's not just junk food. There's lots of sneaky 0:18:50.160 --> 0:18:53.919 ultra processed foods that are mass as healthy foods, and 0:18:54.160 --> 0:18:58.600 breakfast cereals, lots of those really highly refined carbohydrate breakfast 0:18:58.600 --> 0:19:01.040 fit cereals are a great exactmp of that. So think 0:19:01.080 --> 0:19:05.080 about those refined carbohydrates. So these are your white breads, 0:19:05.160 --> 0:19:08.960 your white pastas, musely bars where you can't see the 0:19:09.040 --> 0:19:14.320 bits in them, chips, banana bread muffins, you know, shop 0:19:14.359 --> 0:19:20.159 bought muffins, all of those foods, biscuits, they're all containing 0:19:20.800 --> 0:19:25.440 highly refined carbohydrates that, particularly in a perimen of poresal 0:19:25.520 --> 0:19:30.720 gut that will trigger these things called pro inflammatory cider kinds, 0:19:30.720 --> 0:19:33.000 which then kind of has a cascading effect. 0:19:33.200 --> 0:19:34.600 So ultra processed foods. 0:19:34.600 --> 0:19:37.280 Another way to look at what are ultra processed foods 0:19:37.280 --> 0:19:40.120 are basically anything that's got a shelf life for more 0:19:40.160 --> 0:19:43.720 than a year or two is ultra processed. Except for 0:19:43.800 --> 0:19:47.480 maybe canned foods. The rest of them that you see 0:19:47.480 --> 0:19:50.760 on the shelf, those ones that just sit on a 0:19:50.800 --> 0:19:53.000 shelf in the middle of the aisle of the supermarket, 0:19:53.119 --> 0:19:55.360 most of those ultra process So just trying to look 0:19:55.359 --> 0:19:58.200 at your shopping trolley and just reduce those as much 0:19:58.240 --> 0:20:01.480 as you possibly can. That's removed your pro inflammatory triggers. 0:20:01.600 --> 0:20:05.040 Alcohol is another one. Look, it depends where you're at. 0:20:05.160 --> 0:20:07.320 If you don't want to give up alcohol, can you 0:20:07.359 --> 0:20:11.399 at least halve your intake. Any reduction is great, But 0:20:11.480 --> 0:20:13.840 if you are on a mission to really lower that inflammation, 0:20:13.920 --> 0:20:17.880 I'd love to see alcohol down to a complete minimum. Interestingly, 0:20:17.920 --> 0:20:20.159 you're not going to hear me say remove dairy, and 0:20:20.200 --> 0:20:23.080 you're not going to hear me say remove caffeine. So 0:20:23.200 --> 0:20:27.720 unless you have a diagnosed dairy intolerance or you're absolutely 0:20:27.920 --> 0:20:32.840 sure that dairy doesn't agree with you. Dairy is not 0:20:33.320 --> 0:20:37.240 pro inflammatory for a lot of people, so don't think 0:20:37.280 --> 0:20:40.159 that you have to remove dairy from your diet unless 0:20:40.160 --> 0:20:43.760 you have a really clear, strong reason for caffeine as well. 0:20:43.800 --> 0:20:46.119 A lot of people think, oh, amerely, I'm being so healthy, 0:20:46.119 --> 0:20:49.359 I've stopped drinking caffeine. Look, the research shows that one 0:20:49.400 --> 0:20:53.000 to three cups per day can in some cases have 0:20:53.040 --> 0:20:56.399 an anti inflammatory effect. My only advice would be just 0:20:56.480 --> 0:20:59.200 remember the researcher's cups of coffee are probably a lot 0:20:59.240 --> 0:21:04.800 smaller than ours, and they're probably also looking particularly at 0:21:04.880 --> 0:21:07.680 the caffeine content, not necessarily the milk. If you're having 0:21:07.680 --> 0:21:11.840 a lot of highly processed milks, highly refined plant milks, 0:21:11.840 --> 0:21:14.720 that might have some other additives in them that can 0:21:14.720 --> 0:21:15.440 make a difference. 0:21:15.640 --> 0:21:17.520 But yeah, one to three cups of coffee a day. 0:21:17.600 --> 0:21:19.359 Try to wait an hour after. 0:21:19.119 --> 0:21:21.600