WEBVTT - Should I be consuming electrolytes? With Jennalea McInnes 0:00:00.720 --> 0:00:03.160 Why is it so hard to get real answers about 0:00:03.200 --> 0:00:06.560 your health? If you've been told that everything looks fine, 0:00:06.760 --> 0:00:09.680 but you know that something is off, we're not imagining it. 0:00:09.880 --> 0:00:13.200 That's why I created Vitality three sixty to help you 0:00:13.240 --> 0:00:16.439 better understand what's going on inside your body so that 0:00:16.520 --> 0:00:19.680 you can take the targeted action needed. With a functional 0:00:19.680 --> 0:00:23.560 health approach plus testing, we go beyond the guesswork to 0:00:23.680 --> 0:00:26.960 uncover the root causes of your symptoms. I've teamed up 0:00:26.960 --> 0:00:31.160 with Doctyesmina, an incredible integrative GP, and together we will 0:00:31.200 --> 0:00:34.879 help you decode your body's signals and answer questions like 0:00:35.120 --> 0:00:38.880 why am I always exhausted? What's really causing my stubborn weight? 0:00:39.159 --> 0:00:43.520 Am I inflamed? Insulin resistant? Or maybe missing key nutrients? 0:00:43.680 --> 0:00:46.800 Because when you understand your body better, you can transform 0:00:46.840 --> 0:00:49.680 your health. Visit v three sixty dot health or check 0:00:49.720 --> 0:00:53.920 out the show notes for more. This past summer has 0:00:54.000 --> 0:00:57.640 been a really hot and humid one, and I've been 0:00:58.040 --> 0:01:02.080 training at a decent intensity, and I've lately been noticing 0:01:02.080 --> 0:01:03.080 how much I've. 0:01:02.880 --> 0:01:05.399 Been sweating, and I was thinking about it. 0:01:05.800 --> 0:01:08.200 I was thinking, Gosh, I wonder if I might be 0:01:08.200 --> 0:01:13.119 getting a little bit dehydrated and potentially not getting enough electrolytes. 0:01:13.400 --> 0:01:17.120 So I've been experimenting with a few different electrolyte brands 0:01:17.160 --> 0:01:20.040 and powders that you mix in with water and then 0:01:20.160 --> 0:01:22.760 some that come ready to go in a drink bottle. 0:01:22.959 --> 0:01:25.280 And I've also interestingly noticed quite a lot of my 0:01:25.360 --> 0:01:28.360 gym buddies are jumping on the electrolyte bandwagon as well. 0:01:28.560 --> 0:01:31.120 But I have to say I am a little bit 0:01:31.120 --> 0:01:34.679 conflicted about this. You know, Aussie's have such a bad 0:01:34.840 --> 0:01:37.959 track record when it comes to over consumption of salt, 0:01:38.080 --> 0:01:41.600 and salt contains sodium, which is a key electrolyte, so 0:01:42.160 --> 0:01:45.880 I was a little bit nervous about adding more salt 0:01:45.920 --> 0:01:49.200 into my diet and potentially doing more harm than good. 0:01:49.400 --> 0:02:03.560 It's kind of confusing which way to go this is 0:02:03.600 --> 0:02:07.200 healthy her with Amelia Phillips. You might have noticed quite 0:02:07.200 --> 0:02:09.639 a lot in the media about electrolytes at the moment. 0:02:09.760 --> 0:02:13.200 It's kind of a TikTok trend amongst millennials, with some 0:02:13.280 --> 0:02:17.400 really groovy and delicious tasting electrolyte powders springing. 0:02:17.120 --> 0:02:19.760 Up all over the place. But how do you work out. 0:02:19.760 --> 0:02:21.880 If it is a trend that you should be jumping on. 0:02:22.120 --> 0:02:26.120 Certainly the drinks taste really good, but does your body 0:02:26.280 --> 0:02:28.600 really need extra electrolyte support? 0:02:28.680 --> 0:02:28.840 Well. 0:02:28.880 --> 0:02:31.080 To help us answer this question, I am joined by 0:02:31.120 --> 0:02:35.320 clinical nutritionists and women's health advocate Jenna Lee mcinness. Thank 0:02:35.360 --> 0:02:36.880 you so much for joining me today. 0:02:37.360 --> 0:02:38.560 Such a pleasure to be here. 0:02:39.160 --> 0:02:41.920 Are you happy if I call you Jenna for today's chat? 0:02:42.080 --> 0:02:44.560 Absolutely? You can call me whatever you like. I don't 0:02:44.560 --> 0:02:45.200 really mind it. 0:02:46.320 --> 0:02:50.720 Wonderful, wonderful, all right, Jenna. Well, let's dive straight into it. 0:02:50.720 --> 0:02:53.840 It's a topic I'm really really fascinated about and super 0:02:54.120 --> 0:02:57.480 keen to get your expert opinion on. But I think 0:02:57.520 --> 0:03:01.400 before we really dive into that, we should be having 0:03:01.560 --> 0:03:06.120 electrolytes or more electrolytes supplementing with them. Can you maybe 0:03:06.120 --> 0:03:09.840 explain to us what electrolytes are and what their role 0:03:10.000 --> 0:03:10.800 is in our body? 0:03:11.080 --> 0:03:11.360 Sure? 0:03:11.560 --> 0:03:15.239 So, electrolytes, they are essential minerals, and they're called electrolytes 0:03:15.280 --> 0:03:17.920 because they have an electric charge, whether that's a positive 0:03:18.000 --> 0:03:21.280 or negative when they're dissolved in fluids. So these electric 0:03:21.360 --> 0:03:24.720 charges they signal our muscles, they signal our nerves and 0:03:24.760 --> 0:03:27.560 our bodies. They just would not function without them, So 0:03:27.600 --> 0:03:32.280 we're looking at sodium, potassium, chloride, calcium, and magnesium, and 0:03:32.360 --> 0:03:34.920 most women out there will really benefit just from taking 0:03:34.920 --> 0:03:39.920 magnesium alone for all their different health conditions, stress, estrogen modulation, 0:03:40.120 --> 0:03:42.360 and other things that are even related to the way 0:03:42.360 --> 0:03:44.520 that they're working out. But when we exercise a lot 0:03:44.600 --> 0:03:46.320 or we might get really sick, we actually lose these 0:03:46.360 --> 0:03:49.320 minerals through our sweat or we lose them through our 0:03:49.440 --> 0:03:53.119 vomit our diarrhere, so water alone will not replenish the salt. 0:03:52.880 --> 0:03:53.520 That we've lost. 0:03:53.800 --> 0:03:57.760 So electrolytes are necessary to keep your heart pumping normally 0:03:57.880 --> 0:04:00.200 and that helps to keep your energy levels up. They 0:04:00.240 --> 0:04:04.000 support your adrenal health, they maintain fluid balance and thus 0:04:04.200 --> 0:04:06.960 keep you hydrated. So without electrolytes, we actually wouldn't be 0:04:07.000 --> 0:04:09.040 able to benefit from any other nutrient in our body 0:04:09.040 --> 0:04:09.400 as well. 0:04:09.800 --> 0:04:13.000 Gosh, it's so interesting, and you know straightaway magnesium. I mean, 0:04:13.000 --> 0:04:18.080 we've all recently jumped on the magnesium bandwagon, and I'm 0:04:18.160 --> 0:04:22.640 constantly telling members in my program about how amazing you 0:04:22.760 --> 0:04:28.120 feel after having magnesium or supplementing with magnesium, and particularly 0:04:28.440 --> 0:04:31.120 how it is involved in over two hundred interactions in 0:04:31.160 --> 0:04:31.520 the body. 0:04:31.560 --> 0:04:32.040 So when you. 0:04:32.040 --> 0:04:36.279 Explain it like you just did, it really brings home 0:04:36.400 --> 0:04:39.400 how important some of these minerals are. So I guess 0:04:39.480 --> 0:04:43.000 whatever signs and symptoms of an imbalance or maybe a 0:04:43.040 --> 0:04:45.560 deficiency in our electrolytes, it. 0:04:45.440 --> 0:04:47.800 Can be a little bit complicated for some people. They 0:04:47.880 --> 0:04:51.480 actually present with the signs and symptoms of an overuse 0:04:51.480 --> 0:04:54.360 of electrolytes as they would with a deficiency. So what's 0:04:54.400 --> 0:04:57.359 important to know when these signs and symptoms are presented 0:04:57.680 --> 0:04:59.920 is what actually has been the activity leading up to 0:05:00.160 --> 0:05:02.880 feeling this way. And that's gonna be really obvious. Okay, Well, 0:05:02.920 --> 0:05:05.719 I was exercising or I was sweating profusely, so it 0:05:05.760 --> 0:05:08.680 makes sense that it wouldn't be an overuse but potentially 0:05:08.960 --> 0:05:12.359 a deficiency. And in that deficiency we often see really 0:05:12.400 --> 0:05:16.000 gnarly headaches. This can even turn into a migraine dizziness 0:05:16.160 --> 0:05:19.360 sometimes that's accompanied with some impaired vision. We're seeing a 0:05:19.400 --> 0:05:21.520 little bit of those what we call a floater in 0:05:21.560 --> 0:05:27.080 the peripheral vision. Heart palpitations first, dry mouth, leg cramping, 0:05:27.160 --> 0:05:28.920 that's probably the main one. A lot of people start 0:05:28.960 --> 0:05:30.600 to feel those cramps in their legs, and that's why 0:05:30.680 --> 0:05:33.320 I guess a lot of women in pregnancy will experience 0:05:33.320 --> 0:05:35.680 those leg cramps because it's really common to get an 0:05:35.720 --> 0:05:37.280 electrolyte imbalance in pregnancy. 0:05:37.520 --> 0:05:38.159 Yeah I got that. 0:05:38.279 --> 0:05:41.880 I got really bad leg cramps during all my four pregnancies. 0:05:42.040 --> 0:05:44.599 Yeah, I got them too. And when I say narally, 0:05:44.880 --> 0:05:48.560 I was punching mine out, not massaging, punching. That's when 0:05:48.600 --> 0:05:52.120 I found even going calcium and magnesium blend was supporting 0:05:52.200 --> 0:05:54.240 those leg cramps. So I didn't even do the. 0:05:54.200 --> 0:05:55.920 Whole five electrolytes. 0:05:56.080 --> 0:05:58.960 Maintaining fluid levels allows you to continue sweating, which cools 0:05:59.000 --> 0:06:01.800 the body. You lose your ability to sweat, and the 0:06:01.800 --> 0:06:04.720 body starts to overheat. This can cause heat exhaustion, This 0:06:05.000 --> 0:06:08.839 even cause heat stroke. And so the electrolytes, they're replenishing 0:06:08.960 --> 0:06:12.400 what's been lost from our kidneys in our sweat or 0:06:12.440 --> 0:06:16.200 however we've been losing those fluids. And if they're not replenished, 0:06:16.240 --> 0:06:19.039 we then get more serious issues. And that's actually low 0:06:19.080 --> 0:06:22.120 sodium and this can actually present with even more symptoms, 0:06:22.120 --> 0:06:26.479 which is nausea, vomiting again, the headache, lethargy, sometimes even 0:06:26.520 --> 0:06:27.000 a seizure. 0:06:27.720 --> 0:06:30.679 And I guess some of those symptoms you just spoke 0:06:30.720 --> 0:06:33.360 about at the end are very serious and a lot 0:06:33.400 --> 0:06:35.120 of us will be sitting there going wow, I don't 0:06:35.160 --> 0:06:37.800 have any of those, so I'm probably fine. But I 0:06:38.000 --> 0:06:40.960 often will say to my beautiful listeners and also my 0:06:41.000 --> 0:06:42.080 members that we're looking for. 0:06:42.080 --> 0:06:43.120 Optimal health here. 0:06:43.320 --> 0:06:47.160 So this is not just about preventing deficiencies, but what 0:06:47.200 --> 0:06:49.400 can we do to make sure that we're bridging any 0:06:49.440 --> 0:06:52.320 gaps and that we're really in an optimal state. And 0:06:52.400 --> 0:06:55.920 so that's I guess probably for today. I imagine most 0:06:55.960 --> 0:06:58.800 of my listeners, unless they've got an acute issue such 0:06:58.839 --> 0:07:01.400 as you know, they've had a big bout of gastro 0:07:01.720 --> 0:07:04.200 or something like that, I really want to physician this 0:07:04.360 --> 0:07:07.120 as if we want to be optimally healthy, we want 0:07:07.160 --> 0:07:09.200 to train hard, we want to function well, we want 0:07:09.200 --> 0:07:13.280 to have good sleep and a clear mind. That's kind 0:07:13.360 --> 0:07:17.960 of the goal. And the question is will electrolytes and 0:07:18.000 --> 0:07:18.800 supplementing with. 0:07:18.800 --> 0:07:19.960 Electrolytes help with that. 0:07:20.240 --> 0:07:22.720 So before we get onto that, let me ask you 0:07:22.920 --> 0:07:27.120 about food sources of electrolytes. And it's a great one 0:07:27.120 --> 0:07:29.760 for my listeners to think about, Well, these foods you're 0:07:29.800 --> 0:07:32.040 about to talk about now, Jenna, how much of these 0:07:32.040 --> 0:07:34.320 are we getting on a regular basis in our diet. 0:07:34.600 --> 0:07:36.960 Yeah, and it's interesting that you did mention gastro there, 0:07:37.000 --> 0:07:39.160 because even as a parent, that's typically when you go 0:07:39.200 --> 0:07:41.160 through the biggest spouts of gastro in your life, when 0:07:41.160 --> 0:07:42.160 you've got small children. 0:07:42.840 --> 0:07:45.840 Oh my goodness. And it even just does the rounds, 0:07:45.960 --> 0:07:46.400 doesn't it. 0:07:46.880 --> 0:07:49.840 It does, it doesn't rounds. And even children in that 0:07:49.880 --> 0:07:53.160 sense can benefit from replunging their electrolytes because of their 0:07:53.400 --> 0:07:56.240 weight compared to their body surface. You know, there's an 0:07:56.240 --> 0:07:59.040 imbalance there, so they need to replenish their salts. Better 0:07:59.360 --> 0:08:03.560 foods absolutely an excellent source of getting electrolytes. And if 0:08:03.560 --> 0:08:05.880 we're looking at our diet as a whole, that's always 0:08:05.920 --> 0:08:08.360 the most important thing for achieving optimal health, not just what. 0:08:08.280 --> 0:08:10.240 Did you have on Friday? What did you have for 0:08:10.280 --> 0:08:10.920 the entire week? 0:08:10.960 --> 0:08:13.400 In really approaching it with that eighty twenty approach of 0:08:13.680 --> 0:08:15.920 eighty percent of the time, actually I'm eating whole foods, 0:08:15.960 --> 0:08:18.240 and through those whole foods, I'm getting exactly what my 0:08:18.280 --> 0:08:21.080 body needs. So if you're looking at sodium for the 0:08:21.080 --> 0:08:24.120 first electrolyte, we'd be looking at foods that not just 0:08:24.160 --> 0:08:27.080 from our salt shaker, but misso, sun dried tomatoes if 0:08:27.080 --> 0:08:30.720 they've been cured with salt, beef, jerky, pork rines, my 0:08:30.840 --> 0:08:34.880 favorite parmesan cheese. Another few little good ones in their olives, pickles, 0:08:35.000 --> 0:08:38.440 and other lack permented foods like your sour kraut, your kimchi. 0:08:38.720 --> 0:08:42.040 These are really good concentrated sources of sodium. And when 0:08:42.040 --> 0:08:44.240 we hear of saur kraut and kim chi, we expected, well, 0:08:44.280 --> 0:08:46.120 maybe I need to start fermenting. But you can actually 0:08:46.160 --> 0:08:48.240 just pick these up from woolies and coals quite easily. 0:08:48.360 --> 0:08:50.640 And you got calcium which is helping to regulate your 0:08:50.640 --> 0:08:53.800 blood clonting factors, your heart rhythm, and how blood vessels 0:08:53.880 --> 0:08:54.760 dilate and contract. 0:08:55.280 --> 0:08:56.000 You can get that. 0:08:56.160 --> 0:09:00.000 Through our ferm tofu dairy products and some plant based milks. 0:09:00.000 --> 0:09:01.440 So we want to see on the back of the 0:09:01.559 --> 0:09:04.360 ingredients that it has been fortified with calcium. Not all 0:09:04.400 --> 0:09:06.280 plant based milks are treated equally for that. 0:09:06.480 --> 0:09:07.120 Magnesium. 0:09:07.120 --> 0:09:10.880 Back to magnesium, very very very important electrolyte which helps 0:09:11.040 --> 0:09:13.200 many enzymes function in our body, and it's found in 0:09:13.200 --> 0:09:17.800 foods that contain fiber, including leafy greens, beans, nuts, whole grains, 0:09:17.960 --> 0:09:20.640 and the beauty of having a magnesium rich diet is 0:09:20.800 --> 0:09:23.440 you're going to be upping a potassium at the same time. 0:09:23.480 --> 0:09:26.079 You know, nature never gets it wrong. Hand in hand, 0:09:26.200 --> 0:09:29.120 most of your magnesium foods are also potassium rich foods. 0:09:29.240 --> 0:09:34.120 So even foods like sweet potato, avocado, oranges, spinach, lentils, almonds, 0:09:34.240 --> 0:09:35.440 yogurt to name a few. 0:09:35.640 --> 0:09:37.120 Coconut water as well. 0:09:37.160 --> 0:09:39.880 I always remember coconut water can be a great source 0:09:39.880 --> 0:09:40.840 of potassium too. 0:09:41.120 --> 0:09:43.559 Cocona water is a really good source of potassium. The 0:09:43.760 --> 0:09:46.920 issue for using that after exercise though, is it doesn't 0:09:46.960 --> 0:09:49.720 contain the sodium, and the sodium is one that is 0:09:49.760 --> 0:09:50.520 the most in. 0:09:51.040 --> 0:09:52.880 A high Yeah. 0:09:53.040 --> 0:09:58.120 Yeah, I remember working with athletes and discovering that that. 0:09:58.440 --> 0:10:00.160 Unfortunately, you wouldn't be. 0:10:00.080 --> 0:10:03.439 Great to say, oh, this is you know, Nature's perfect electrolyte, 0:10:03.640 --> 0:10:05.800 but it's not balanced. So it actually can have an 0:10:05.800 --> 0:10:08.920 opposite effect because then you're getting that imbalance between sodium 0:10:08.960 --> 0:10:10.480 and potassium. 0:10:09.800 --> 0:10:11.480 But in the same breath. I think a lot of 0:10:11.480 --> 0:10:14.600 people are lacking potassium in their diet. So if the 0:10:14.679 --> 0:10:17.160 thinking maybe my diet isn't rich enough in whole foods 0:10:17.200 --> 0:10:19.280 and having the coconut water every few days could be 0:10:19.280 --> 0:10:20.000 really beneficial. 0:10:20.280 --> 0:10:20.520 Yeah. 0:10:20.559 --> 0:10:23.319 Absolutely, Okay, good, So did you have some other foods 0:10:23.360 --> 0:10:27.360 or is that pretty much because you've listed so many. 0:10:28.320 --> 0:10:30.480 Go eat tofu, goat to malmons, goat some spinach. 0:10:30.920 --> 0:10:31.280 Okay. 0:10:31.320 --> 0:10:34.720 So basically, if you've got a really healthy, varied, whole 0:10:34.760 --> 0:10:38.040 food diet, you'll be getting a lot of those electrolytes 0:10:38.160 --> 0:10:41.080 through your diet naturally as well. But look, there has 0:10:41.160 --> 0:10:43.320 been this burst of electrolyte. 0:10:42.760 --> 0:10:44.160 Supplements on the market. 0:10:44.320 --> 0:10:47.440 I'm trialing one at the moment, and Assie trial quite 0:10:47.440 --> 0:10:49.000 a few, but the one I'm trialing at the moment 0:10:49.080 --> 0:10:54.439 is called Sodi and it's really really yummy. It's delicious. 0:10:54.640 --> 0:10:57.959 I've actually I'm drinking right now the passion fruit, salty 0:10:58.040 --> 0:10:58.760 passion fruit. 0:10:58.760 --> 0:10:59.160 It's cold. 0:10:59.160 --> 0:11:01.560 And then they've got a citri one as well. They're 0:11:01.600 --> 0:11:05.280 great because I'm drinking more water or more fluid because 0:11:05.400 --> 0:11:08.880 it tastes so good. But it can be confusing to know, 0:11:09.640 --> 0:11:11.840 you know, should I be having one? 0:11:11.920 --> 0:11:13.520 Which one should I be having? 0:11:13.840 --> 0:11:16.720 I guess let's start with who do you think could 0:11:16.840 --> 0:11:20.200 really benefit the most from electrolyte supplements, Like, what's the 0:11:20.360 --> 0:11:21.280 list of people? 0:11:21.679 --> 0:11:23.920 Yeah, there's definitely been a boom in the market over 0:11:23.960 --> 0:11:27.040 the past I didn't say five years with electrolyte supplements. 0:11:27.120 --> 0:11:30.080 And this is definitely something I've enjoyed seeing clinic because 0:11:30.080 --> 0:11:31.760 I find I work with a lot of women who 0:11:31.920 --> 0:11:33.320 present I'm so dizzy. 0:11:33.440 --> 0:11:34.480 I actually was so dizzy. 0:11:34.520 --> 0:11:36.720 I took myself to ED and they're like, oh, maybe 0:11:36.760 --> 0:11:38.679 just drink some more water for me. I'm like, well, 0:11:38.720 --> 0:11:40.800 hang on, it could be a water thing. But are 0:11:40.800 --> 0:11:42.720 you also getting enough salt in the diet or are 0:11:42.840 --> 0:11:44.720 you running on fumes like a lot of mothers do. 0:11:45.040 --> 0:11:47.320 SODI it is a great choice. The salt that they 0:11:47.400 --> 0:11:49.840 use is sauced here in Australia. But also, like you said, 0:11:49.920 --> 0:11:52.839 they taste really really good personally. I really like the 0:11:52.880 --> 0:11:56.520 pineapple and the raspberry. They're my absolute favorite. But they 0:11:56.520 --> 0:11:59.320 also use a magnesium glucinate, which is really ideal for 0:11:59.559 --> 0:12:03.840 treating low blood magnesium. So anyone experiencing high blood pressure. 0:12:04.080 --> 0:12:07.000 Now athletes definitely benefit from using supplements such as SODI, 0:12:07.040 --> 0:12:09.440 which is quite evident because these are the people who 0:12:09.440 --> 0:12:13.120 have really sweaty pursuits. But I also find that we 0:12:13.200 --> 0:12:16.319 need to consider people who are losing body fluids other ways. 0:12:16.520 --> 0:12:21.080 For instance, women who experience hypomesis gravidara or HG which 0:12:21.120 --> 0:12:24.080 is Narali morning sickness if you haven't heard of it before, 0:12:24.120 --> 0:12:27.800 when you're pretty much vomiting all day long through most 0:12:27.840 --> 0:12:30.360 of the pregnancy, if not the entire pregnancy. That was 0:12:30.400 --> 0:12:32.920 me both pregnancies, and I don't think I could have 0:12:32.960 --> 0:12:36.320 survived if I didn't take an electrolyte replacement throughout those pregnancies. 0:12:36.520 --> 0:12:40.240 It's so hard to get hydrated when you're vomiting that much. Definitely, 0:12:40.280 --> 0:12:44.160 anyone living or just going to visiting a humid and 0:12:44.240 --> 0:12:47.000 hot climate. Maybe they're going to Bali or Thailand is 0:12:47.040 --> 0:12:49.720 going on a holiday, and to be honest, different climates 0:12:49.720 --> 0:12:52.640 can really affect how you feel regulated in your body. 0:12:52.679 --> 0:12:54.560 And maybe you're getting a headache really easily from that 0:12:54.640 --> 0:12:57.480 heat and helping just to balance your fluid, adding a 0:12:57.520 --> 0:12:59.920 little bit of salt. But anyone, maybe they're doing some 0:13:00.120 --> 0:13:02.960 gardening on a hot day, they're doing some hot yogat 0:13:03.000 --> 0:13:05.480 and sweating a lot, using a sauna, doing hot pilarates. 0:13:05.520 --> 0:13:07.040 That's also a thing now, isn't it not just hot 0:13:07.120 --> 0:13:10.280 yoga hot pilates, So anything that's really generating a lot 0:13:10.280 --> 0:13:13.800 of sweat, whether it's over sixty seventy five minutes. I'm fine, 0:13:13.800 --> 0:13:15.680 they're not really going to benefit from taking a supplement 0:13:15.920 --> 0:13:18.880 such as SODI. But also we can't rule out again 0:13:19.080 --> 0:13:22.439 the family gastro or getting really unwell and just losing 0:13:22.440 --> 0:13:23.560 body fluids from that. 0:13:24.040 --> 0:13:28.520 Okay, So basically, if you're a pretty intense exerciser and 0:13:28.760 --> 0:13:30.920 you're training at a high level, whether it be for 0:13:31.040 --> 0:13:34.920 a long duration or for high intensity, you're noticing you're 0:13:34.960 --> 0:13:38.800 sweating more than normal because you're in a hot climate, 0:13:39.280 --> 0:13:42.000 or because you have been doing extra work, or like 0:13:42.080 --> 0:13:44.400 you say, you could be doing some of that, you know, 0:13:44.480 --> 0:13:47.400 hot therapy, be it through a class or through a sauna. 0:13:47.600 --> 0:13:51.160 So why does it go hand in hand with fluid loss? 0:13:51.480 --> 0:13:54.080 Is it always this thing that if you're losing fluid 0:13:54.320 --> 0:13:58.640 and at risk of dehydration, then you're losing those electrolytes. 0:13:58.720 --> 0:14:00.600 That's why the two kind of go in hand. 0:14:01.040 --> 0:14:03.320 I think we can't expect it to go absolutely hand 0:14:03.320 --> 0:14:08.040 in hand because every person that's gender, age, weight, be 0:14:08.120 --> 0:14:10.800 am I there's a few considerations they're pregnant versus non pregnant, 0:14:10.800 --> 0:14:14.480 breastfeeding vesus not breastfeeding, or going to lose their electrolytes differently. 0:14:14.720 --> 0:14:17.959 So Some people sweat profusely. Some people don't sweat at all. 0:14:18.480 --> 0:14:21.200 You go to a seventy five minute CrossFit class and 0:14:21.240 --> 0:14:23.680 maybe you're there pouring and sweat by the person next 0:14:23.680 --> 0:14:25.360 to you is just dripping a little bit, you know. 0:14:25.440 --> 0:14:28.080 So maybe they don't actually need that electrolyte, but you would. 0:14:28.160 --> 0:14:30.160 So I think it comes down to the level of 0:14:30.480 --> 0:14:33.200 sweat for that person. If you're just having a day 0:14:33.240 --> 0:14:35.160 that where you quite said entry and maybe you did 0:14:35.200 --> 0:14:37.680 go for a gentle walk, I wouldn't say that gentle 0:14:37.680 --> 0:14:40.720 walk was necessary to add electrolytes to your diet that 0:14:40.800 --> 0:14:42.160 day outside of what you're eating. 0:14:42.600 --> 0:14:44.760 Now, this is such an easy one for me because 0:14:44.880 --> 0:14:48.160 in summer, I have to wash my gym clothes absolutely 0:14:48.200 --> 0:14:50.640 after every workout. I get home from the gym and 0:14:50.680 --> 0:14:54.800 I peel them off me. They're heavy, they're saturated. There's 0:14:54.840 --> 0:14:57.320 no way I can get away with wearing them the 0:14:57.320 --> 0:15:01.080 next day. But in winter, I'll well, you know, take 0:15:01.080 --> 0:15:02.880 it off, give it a quick sniff. Oh, you'll be 0:15:02.960 --> 0:15:03.640 right for tomorrow. 0:15:05.000 --> 0:15:09.360 I know I might be giving too much away here, but. 0:15:09.600 --> 0:15:11.920 I'm thinking about this now and I'm thinking, wow, that, 0:15:12.080 --> 0:15:15.440 like it really is chalk and cheese. How much more 0:15:15.480 --> 0:15:19.480 I sweat in summer versus winter, and yet I don't 0:15:19.560 --> 0:15:23.760 really change the amount of fluids that I drink in summer. 0:15:24.080 --> 0:15:26.880 And I've been really knacked lately. So okay, good, I'm 0:15:26.960 --> 0:15:30.880 drawing some connections there. But here's the catch, Jenner, and 0:15:30.880 --> 0:15:32.160 this is what I really want. 0:15:31.920 --> 0:15:34.560 To chat to you about and get to the bottom of. 0:15:34.840 --> 0:15:37.680 It. Can be really confusing for us because one of 0:15:37.720 --> 0:15:41.560 the main electrolytes, sodium, we consume in abundance or a 0:15:41.640 --> 0:15:45.280 Western diety in general. In fact, Ozzie's consume way too 0:15:45.360 --> 0:15:48.720 much sodium or salt, around nine grams a day. Yet 0:15:48.720 --> 0:15:52.480 the RDI, the recommended daily intake is six grams, and 0:15:52.560 --> 0:15:56.400 yet we're not consuming enough of some of the other electrolytes, 0:15:56.440 --> 0:15:58.400 such as potassium and magnesium. 0:15:58.680 --> 0:16:00.040 So one thing I'm. 0:15:59.840 --> 0:16:04.240 Not nervous about is recommending electrolytes to somebody. One that 0:16:04.280 --> 0:16:06.480 I'm taking at the moment has a thousand milligrams of 0:16:06.560 --> 0:16:09.840 sodium in it, and I think our RDI, I think 0:16:09.880 --> 0:16:13.720 it's six thousand milligrams, right, So it's like one six 0:16:13.960 --> 0:16:17.360 in one drink. And so my question to you is 0:16:17.560 --> 0:16:21.280 how do we strike that balance and know which side 0:16:21.320 --> 0:16:22.800 of the fence we sit on. 0:16:23.000 --> 0:16:25.280 I think it's a little bit of reiteration here too 0:16:25.400 --> 0:16:28.080 that if you're going to be putting an extra one 0:16:28.080 --> 0:16:30.960 thousand milligrams of sodium back into your diet that day, 0:16:31.200 --> 0:16:34.040 what warranted that? Right Again, if you're just going for 0:16:34.080 --> 0:16:36.560 that gentle walk, you didn't need to. But it's important 0:16:36.600 --> 0:16:38.560 that we consume salt in the context of a whole 0:16:38.560 --> 0:16:41.080 food diet regardless, and this way the sodium is balanced 0:16:41.080 --> 0:16:44.360 with other complementary nutrients like the potassium, as well as 0:16:44.400 --> 0:16:47.520 sufficient fluid intake. But I recommend that we switched to 0:16:47.640 --> 0:16:50.320 unrefined sea salt and get the additional trace elements that 0:16:50.320 --> 0:16:52.400 we typeically wouldn't find in a table salt as well. 0:16:53.040 --> 0:16:56.200 So we're looking at also those foods we spoke about earlier, 0:16:56.280 --> 0:16:58.920 the parmesan cheese, the olivement. These are going to be 0:16:58.960 --> 0:17:01.680 foods that are quite in our diet. So if we're 0:17:01.680 --> 0:17:04.280 branching outside of that and we're adding ultra processed foods 0:17:04.280 --> 0:17:06.840 into our diet, which is really typical in the standard 0:17:06.880 --> 0:17:11.040 Australian diet, the sad we're seeing high levels of sodium 0:17:11.080 --> 0:17:13.520 that would definitely, like say, exceed the six grams up 0:17:13.560 --> 0:17:15.560 to nine grams per day. There has to be a 0:17:15.600 --> 0:17:18.080 balance at these electrolytes. They do work hand in hand. 0:17:18.119 --> 0:17:21.119 So if we're having an ultra process foods in our diet, 0:17:21.359 --> 0:17:24.560 how are we mitigating that? Do we have that coconut water? 0:17:24.680 --> 0:17:26.880 Are we actually going? Hang on, I'm having too many 0:17:26.960 --> 0:17:29.600 refined foods, peeling that back a little bit. But the 0:17:29.720 --> 0:17:32.760 issue is we cannot treat anything in health as a 0:17:32.760 --> 0:17:36.440 one size fits all because some people in particular demographics 0:17:36.560 --> 0:17:39.240 or this isn't achievable from have fresh fruit and veggies 0:17:39.240 --> 0:17:41.400 every single day. So it's about going, if I can't 0:17:41.400 --> 0:17:43.480 do this every day, where am I week? Can I 0:17:43.520 --> 0:17:46.760 do this? Where can I reduce ultra processed foods because 0:17:46.800 --> 0:17:50.240 that is where these extra extra sodiums are coming from, 0:17:50.359 --> 0:17:53.679 and very little amounts of potassium, very little amounts of magnesium. 0:17:53.880 --> 0:17:57.000 Instead of you know, having this meal that I typically 0:17:57.000 --> 0:17:58.640 would go to for lunch, I'm going to have something 0:17:58.680 --> 0:18:01.560 a bit more basic, some green vegetables with some protein 0:18:01.600 --> 0:18:03.480 and some whole grains. And the more we work that 0:18:03.560 --> 0:18:05.600 into the diet, we're going to see that balance and 0:18:05.640 --> 0:18:08.199 that nine grams are going to come down drastically, and 0:18:08.240 --> 0:18:10.800 so if we can bring the nine grams down, them 0:18:10.800 --> 0:18:13.480 are laughing. If we can add more veggies, in more fruits, 0:18:13.560 --> 0:18:15.000 then we're going to be getting in more of those 0:18:15.040 --> 0:18:17.680 potassiums and magnesiums. But it has to be a work 0:18:17.720 --> 0:18:19.720 in progress and we have to be really mindful of that. 0:18:19.720 --> 0:18:21.600 That can't just go switch your diet tomorrow, but you 0:18:21.600 --> 0:18:24.280 can start making baby steps to get that extra fruit 0:18:24.280 --> 0:18:27.080 and veggies, extra electrolytes through the diet, and that can 0:18:27.119 --> 0:18:29.320 even make up about twenty percent of our hydration as 0:18:29.359 --> 0:18:38.000 well through our foods. 0:18:41.480 --> 0:18:43.920 Why is it so hard to get real answers about 0:18:43.920 --> 0:18:47.240 your health? If you've been told that everything looks fine, 0:18:47.520 --> 0:18:49.520 but you know that something is off, well, you're not 0:18:49.680 --> 0:18:53.360 imagining it. 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