Speaker 1: Hi, I'm Francesca Rudkin and I'm Louise Area and this
Speaker 1: is season three of our New Zealand Herald podcast The
Speaker 1: Little Things, a podcast where we talk to experts, we
Speaker 1: find out all those little things you need to know
Speaker 1: to improve all areas of your life and cut through
Speaker 1: the confusion and overload of information out there. Today. We're
Speaker 1: so grateful to be able to access this guest again
Speaker 1: for you all listeners love during season one and now
Speaker 1: we'd like to catch up with Stacy Simms again. Thank
Speaker 1: you for getting us moving on the interval training and
Speaker 1: ask us some of our burning questions about one of
Speaker 1: my favorite things food. Yeah, we do love food. Stacy's
Speaker 1: kind of been our go to expert long before we
Speaker 1: started this podcast, although dare I say it, Louise, there
Speaker 1: was a little bit of a lag with you between
Speaker 1: theory and practice. I tell you about this stuff and
Speaker 1: you look me go and you go, I'm just going
Speaker 1: to keep doing exactly one of always done and I'm
Speaker 1: just going to stick to what I do. But you've
Speaker 1: absolutely jumped on board with the Stacey train training. You're
Speaker 1: on the Stacey train, You're there with the resistance training.
Speaker 1: I actually think you've always been very good with your nutrition,
Speaker 1: and maybe more post cancer, I think you've been really
Speaker 1: aware and very a lot more disciplined than I have.
Speaker 1: Didn't stop my body starting to change on me, and
Speaker 1: also didn't stop some of my bad habits. I kind
Speaker 1: of said, oh, I I'm eating the rainbow. Yeah, I'll
Speaker 1: do other stuff as well. Right, yeah, yeah, but that
Speaker 1: doesn't work. It doesn't work for my postmenopausal body. And
Speaker 1: I think I have probably taken things for granted a
Speaker 1: little bit that if I was exercising, I could kind
Speaker 1: of eat what I wanted to. So while I majority
Speaker 1: of the time eat well, I was always pretty relaxed
Speaker 1: about and all had that extra glass of wine and all,
Speaker 1: I like that extra tim tam or something, you know.
Speaker 1: So I've probably been a little bit lazy in making
Speaker 1: sure that my diet was really as good as could
Speaker 1: have been. And I think I'm at the point now
Speaker 1: where I have this wonderful sort of I just had
Speaker 1: this lovely layer of fat around my middle. I'm sort
Speaker 1: of petting it. I'm chatting as we speak. It's kind
Speaker 1: of like it's sort of sort of part of it,
Speaker 1: but it doesn't really feel like it's part of me.
Speaker 1: I don't know where it came from. It's like it
Speaker 1: just attached itself to my to my middle, and I'm
Speaker 1: sure that it wants to go something, wants to go
Speaker 1: back to where it came from and wants to go home.
Speaker 1: And I need to know how to get rid of it. Well,
Speaker 1: I look, I honestly think too. It's noisy out there
Speaker 1: when it comes to nutrition. And we've been hearing it
Speaker 1: a lot about protein, right, And I've said before, if
Speaker 1: one more person tells me that cheese, I'm going to explode.
Speaker 1: Why is cottage cheese getting cottage cheese?
Speaker 2: Now?
Speaker 1: Listen? Like, the thing is, we can't avoid it. We
Speaker 1: know we need X number of grams for protein pequilla
Speaker 1: of weight, and we know that all haunts our everyday
Speaker 1: life as well as the exercise we do. So that's
Speaker 1: kind of what I wanted to talk to Stacy about
Speaker 1: because she's the one that can unscore gramble this for me. Well,
Speaker 1: she comes from a scientific, evidenced, sort of based background,
Speaker 1: but she explains it to you and I and hopefully
Speaker 1: our love your listeners in a way that's really easy
Speaker 1: to get your head around. That's right, Yeah, all right,
Speaker 1: let's do it. So it is a real trick to
Speaker 1: have doctor Stacy Simms back on the little things with us.
Speaker 1: If you are not familiar with her already, She's been
Speaker 1: doing research into the areas of physiology and nutrition for
Speaker 1: over twenty five years. She has two books out which
Speaker 1: I highly recommend Raw and Next Level. She has a
Speaker 1: wealth of experience implementing practical, science based interventions, specifically for women.
Speaker 1: She's an athlete of researcher and author, speaker, and a mum.
Speaker 1: Her mission is to help women better understand their bodies
Speaker 1: and elevate them in research, sport, and ultimately in life.
Speaker 1: So joining us now, doctor Stacy Sims, welcome.
Speaker 2: Looking forward to chatting yet again to help lots of
Speaker 2: women understand all what's going on.
Speaker 1: One of my notes here is that you know, you
Speaker 1: really helped untangle strength training and interval training for me
Speaker 1: the last time we spoke, in fact for years now
Speaker 1: reading your books and things, so we're hoping that you
Speaker 1: can untangle some of the nutrition stuff too. So, Stacey,
Speaker 1: I noticed that in your books a lot of the
Speaker 1: chapters on nutrition start with you saying that women are
Speaker 1: always asking you tell me what to eat. So I'm
Speaker 1: going to keep it really simple to kick off what
Speaker 1: should we be eating?
Speaker 2: That's a really hard one because when we talk about nutrition,
Speaker 2: it's such a cultural thing. Like if you ask someone
Speaker 2: what they're doing or who they are, you'll hear the
Speaker 2: i'm kido, i'm if. It's like this ingrained kind of
Speaker 2: cultural pie to nutrition. So if I were to tell
Speaker 2: people what to eat, most of the time, I get this,
Speaker 2: ah no, that's completely against anything that I really want
Speaker 2: to think about. But I always bring it back to
Speaker 2: the gut microbiome, like what should you be eating things
Speaker 2: to support your gut And the reason for that is
Speaker 2: we know that the gut microbiome one loses a significant
Speaker 2: amount of diversity when we start hitting perimenopause in a postmenopause,
Speaker 2: and with that there's an impetus for craving simple carbohydrates,
Speaker 2: putting on a lot of extra belly and other body fat,
Speaker 2: losing our lean mass, having cognitive issues, having immune issues.
Speaker 2: We can see things coming out with cardiovascular problems, like
Speaker 2: all of a sudden, someone who hasn't had any issue
Speaker 2: with cholesterol now has high low density or the quote
Speaker 2: bad cholesterol, And then I don't understand what's going on.
Speaker 2: I don't have a family history. What's going on and
Speaker 2: all comes down to the gut. The other aspect about
Speaker 2: it is the protein because we haven't had that conversation
Speaker 2: in our like in our life. Really it's all a
Speaker 2: been carbohydrate and fat. But protein is really really important
Speaker 2: for women and we're underfed protein. Because I want people
Speaker 2: to remember that the recommended daily intake of protein is
Speaker 2: based on the least amount that you should be consuming
Speaker 2: to prevent malnutrition. So for thinking about that, around fifty
Speaker 2: to fifty five grams it's recommended every day for women.
Speaker 2: That is the bare minimum. And when you start doing exercise,
Speaker 2: you start lifting weights, you need almost twice.
Speaker 1: That and that can feel quite overwhelming. And we are
Speaker 1: hearing a lot of noise about protein. So if we're
Speaker 1: going to, as I say, untangle this, what does a
Speaker 1: plate say lunch? Right? What does a lunch plate look
Speaker 1: like for a woman who is who is active, who
Speaker 1: is perhaps working out that day or you know, going
Speaker 1: to work out later in the day.
Speaker 2: So if we think about the palm of your hand
Speaker 2: is around twenty two to twenty five grams of protein.
Speaker 2: So if you're thinking fit or chicken, tempe tofu about
Speaker 2: the size of the palm of your hand is about that
Speaker 2: twenty two to twenty five gram of protein mark. So
Speaker 2: I often have women think about that, and then you're
Speaker 2: adding nuts, seeds, grains, whatever to boosts that plate another
Speaker 2: ten ish grams of protein. So we're having salad and
Speaker 2: we're having the lean protein, or we're adding nuts and
Speaker 2: seeds and even adnami or green peas. That all adds
Speaker 2: up to protein. So when we're thinking about protein, people
Speaker 2: put it in the really hard basket. Oh, I just
Speaker 2: I have to have X amount of meat, I have
Speaker 2: to have eggs aft to dairy. But there's so many
Speaker 2: other like veggie sources approtein that you can add that
Speaker 2: it just becomes a big, wide, colorful variety of things
Speaker 2: that you're putting in your plate for lunch. Not only
Speaker 2: is that helping with protein, but then again it feeds
Speaker 2: back to helping the gut microbiome. So we're looking at
Speaker 2: the fibrous fruit and vegs. That's really going to help
Speaker 2: create that diversity in that gut microbiome, and we need
Speaker 2: to be very conscious of that.
Speaker 1: It's a really good point you make, because I was
Speaker 1: getting this, you had this protein message coming at me
Speaker 1: now for a few years, and it felt like it
Speaker 1: was really hard to do because I was thinking of that.
Speaker 1: I was thinking about chicken and protein like that. And
Speaker 1: then it was kind of I started just googling good
Speaker 1: snacks for protein, you know, and it was amazing how
Speaker 1: I could fill that out with you know, lots of
Speaker 1: other little bits and pieces.
Speaker 2: Yeah. I think someone said, oh, in order to get
Speaker 2: the amount of approach and I need to eat twelve
Speaker 2: tens of chickpeas. Like, oh, so we're talking about you.
Speaker 1: Have to be really clever about it. So how much
Speaker 1: energy do we need?
Speaker 2: That's a good thing. When we talk about energy, we
Speaker 2: want to look at what we call energy availability. So
Speaker 2: I have some women come to me and say, I
Speaker 2: don't understand. I'm putting weight on and I'm eating sixteen
Speaker 2: hundred calories a day. That should be enough. I'm like, oh, no, no, no, no, no,
Speaker 2: we want to talk about energy availability. We have to
Speaker 2: think about how much you need just to exist. So,
Speaker 2: for if you're going to get up and you're lucky
Speaker 2: enough to have the day off to be able to
Speaker 2: sit on the couch and watch Netflix all day, the
Speaker 2: average woman just to get up and go sit on
Speaker 2: the couch and watch TV all day needs between thirteen
Speaker 2: and eighteen hundred calories. As soon as you get up
Speaker 2: and start adding life into that, you need even more.
Speaker 2: So if we're talking about a woman who's training and
Speaker 2: she might be average height, average weight, we're thinking, you know,
Speaker 2: minimum of twenty one to twenty three hundred calories. So
Speaker 2: how do we divide that up? Right? We want to
Speaker 2: have a higher precedence of protein. We can moderate carbohydrate
Speaker 2: depending on how active you are, if you're doing a
Speaker 2: lot of strength training or if you're doing more aerobic
Speaker 2: type work. So we really want to look at maybe
Speaker 2: hitting thirty thirty five percent of our diet from really
Speaker 2: good protein. Then we have another around thirty percent from
Speaker 2: fat and as they're all really good mixed types of
Speaker 2: fats animals or animal and plant fats, and then moderating
Speaker 2: that carbohydrate and reaching for the colorful fruit and vege
Speaker 2: and whole greens. Now that's the ideal, but we know
Speaker 2: life comes into play, right, So I have people follow
Speaker 2: the eighty twenty year oll. Well, twenty percent is of life.
Speaker 2: So if you're out on holiday and you're like, yeah,
Speaker 2: I want to have some of that, that doesn't quite
Speaker 2: fit and go for it. Don't feel guilty about it,
Speaker 2: because we have this rhetoric that we have to be
Speaker 2: perfect all the time, and we feel guilty if we're
Speaker 2: reaching for something that's not quite ideal. Don't fret about it.
Speaker 2: It's a small blip in time and you can always
Speaker 2: come back. Just don't reach for the ultra processed foods
Speaker 2: and the sugary stuff all the time. You can have
Speaker 2: that in that twenty percent life factor.
Speaker 1: Yeah, I musket a matt, I do. I make it
Speaker 1: really pretty good typhoon chickpea curry, load of protein, but
Speaker 1: I do love it on a big beta rice. That's
Speaker 1: all right, Maybe make it brown rice.
Speaker 2: You know what's even better than brown rice is the
Speaker 2: jasmine and black rices. Oh, they're higher in fiber and too,
Speaker 2: they taste better.
Speaker 1: If I look at my mother's generation, they all got
Speaker 1: to middle age or you know, sort of periminipuse minipause
Speaker 1: and went, okay, I'm going to stop eating carbs now.
Speaker 1: And that's not what we want to do. We still
Speaker 1: need those carbs, don't we. For energy?
Speaker 2: Absolutely, women need more carbs than men, full stop, because
Speaker 2: our bodies fuel differently, we repair differently. We use more
Speaker 2: carbs for our brain fuel, and we just need more
Speaker 2: carbohydrate in general. But it's gotten such a nasty name
Speaker 2: across the board because when we think carbohydrate, what's been
Speaker 2: presented to us is more like the ultra processed stuff
Speaker 2: for the white breads, the white potatoes, and that spits
Speaker 2: in that twenty percent, right, more really looking carbohydrate. We
Speaker 2: want to think about complex carbs, and these are all
Speaker 2: your colorful fruit and veg, your sour dough breads, it's
Speaker 2: your whole grain bread, it's your spelt, your amorth, your
Speaker 2: black rices, you're you know, just all those kind of
Speaker 2: really good foundational curbs, and we need those because not
Speaker 2: only does it help fuel us, but again, it brings
Speaker 2: back to that deep gut microbiome, and that's the part
Speaker 2: that we're really really looking to affect with change.
Speaker 1: You also mentioned fiber there, and I wanted to pick
Speaker 1: up on that because I don't know about you, lou,
Speaker 1: but everywhere I seem to I'm hearing a lot of
Speaker 1: talk about fiber. Again, It's sort of like it was
Speaker 1: sleeping for a little while there, no one really spoke
Speaker 1: about fiber, but all of a sudden, it seems to
Speaker 1: be really important we're discovering for that gut microbiome to
Speaker 1: have that fiber.
Speaker 2: I've had people say, well, can I just take a pill?
Speaker 2: Can I just use metamucil. No, that's not what we're
Speaker 2: after when we're talking about the deep gut bacteria, the
Speaker 2: very bottom part of your colon where you don't have
Speaker 2: a lot of I guess movement is the best way
Speaker 2: to say it. We want that fiber that comes from
Speaker 2: apple skins, or from Jerusalem artichokes, or from all of
Speaker 2: your really you know, fibrous veggies, because by the time
Speaker 2: that food breaks down, all it's left is the fibrous
Speaker 2: stalks of those foods and that's what the bacteria feed on.
Speaker 2: So if we want to encourage the growth of the
Speaker 2: bacteria that promotes leanness, strength, cognitive awareness, we need that
Speaker 2: deep fibery plant type stock down there so you can't
Speaker 2: take a pill. That's why fiber keeps coming up because
Speaker 2: people are looking at well, what does that mean? And
Speaker 2: it's the same thing as if we're talking about probiotic.
Speaker 2: We don't want to get it from a pill because
Speaker 2: there's only like three companies that make it, and their
Speaker 2: over growth of these few particular strains and then that
Speaker 2: will develop the overgrowth of those strains that were not
Speaker 2: necessarily wanting. So we want our probiotics to come from
Speaker 2: food too. So this is all your firm stuff, even
Speaker 2: sour dough bread fits in there. And we want to
Speaker 2: think about our kfere our sauer krauts or yogurts, all
Speaker 2: of those kinds of fermented foods, so those actually help.
Speaker 2: It brings it back to like our grandparents who's talked
Speaker 2: about maybe even our grandparents' parents, where you want to
Speaker 2: be able to identify the food that you're eating and
Speaker 2: it doesn't come from a package.
Speaker 1: Yeah, I think people, I mean, I think people do
Speaker 1: get a bit nervous about the fermented foods, certainly if
Speaker 1: they're making them themselves, that they'll do something wrong. But
Speaker 1: there are a lot of great recipes out there, even
Speaker 1: just pickled onions really easy to make, cheap and fast.
Speaker 1: They're not all don't have to all be sitting in
Speaker 1: your cupboard for you know, months and months before you
Speaker 1: use them, right exactly. There are also some amazing companies
Speaker 1: making really tasty fermented goods. Is that okay to purchase
Speaker 1: those ones as processed foods? That's a tick those ones.
Speaker 2: Absolutely, there's some really good companies in New Zealand that
Speaker 2: sell the granules for kerf here. So you can make
Speaker 2: your own caf here, and we that you can make
Speaker 2: it as a water based or juice based or a
Speaker 2: dairy base. So then you're ending up kind of contributing
Speaker 2: to your own manufacturing of good foods, but you're also
Speaker 2: contributing to the growth of really small companies that are
Speaker 2: after the health and wellness part in New Zealand. So yeah,
Speaker 2: if you can support other people who are developing these products,
Speaker 2: that's fantastic.
Speaker 1: And again just emphasize you're talking about, you know, apples
Speaker 1: and things. Let's just remind people that that's the variety
Speaker 1: of them as well, Like don't just say, oh, that's great,
Speaker 1: I'll have that apple today and I'll have it again
Speaker 1: tomorrow and the next day, and you know, make sure
Speaker 1: you're getting a wide variety. I think we talked to Tim,
Speaker 1: didn't we speak to her about it thirty od a
Speaker 1: week or something?
Speaker 2: Yep, exactly all the different kinds. And I mean I've
Speaker 2: just come back from being away for over two months
Speaker 2: in the Northern Hemisphere, and when you're faced with the
Speaker 2: cost of living crises, and especially when you come back
Speaker 2: to New Zealand and the costs of groceries, your face
Speaker 2: with really having to eat seasonally. And that's a really
Speaker 2: good way of you know, like buy the least expensive
Speaker 2: fruit and veg that you can, because that gives you
Speaker 2: a wide variety of things with the highest nutrient value
Speaker 2: because that's the seasonal stuff. So when people are like, oh,
Speaker 2: it's too difficult to have that wide variety, and like
Speaker 2: just go to the supermarket or the fruit and veggie
Speaker 2: bin place and find the cheapest fruit and veget you
Speaker 2: can because it changes from wheat to wheat and that's
Speaker 2: how you keep your variety.
Speaker 1: Yeah, you just reminded me. I've got a whole cauliflower
Speaker 1: and the fridge. I just I need to make a
Speaker 1: sep with that before it's not good for anything else.
Speaker 2: Or chop it up and put it in the freezer
Speaker 2: and then put it into smoothie. Can't even taste it.
Speaker 1: Oh wow, I haven't ever tried couliflower in a smoothie.
Speaker 2: Ocay's gross. But it gives you the same texture as
Speaker 2: a banana without the banana flavor and you don't even
Speaker 2: know it's in there.
Speaker 1: Oh. That's so cool. I'm going to do that. Okay,
Speaker 1: put that on the list. If you're not a fan
Speaker 1: of a lot of meat or dairy, which I'm not
Speaker 1: particularly Yeah, still get good proteinsolutely.
Speaker 2: Absolutely. The one caveat is now that plant based has
Speaker 2: become so popular. You're seeing this growth of things like
Speaker 2: the Impossible Burger and all these like chicken substitutes. Those
Speaker 2: are ultra processed, so we want to kind of stay
Speaker 2: away from those. If you're not a fan of meat
Speaker 2: and dairy, there's really good tempe tofu options. Again, you
Speaker 2: can go back to the basic idea of lentils and
Speaker 2: chickpeas and black beans, and you don't have to mix things.
Speaker 2: That whole idea of you know, it's an incomplete protein.
Speaker 2: You need to mix beans and rice. That's a misnomer.
Speaker 2: If you're getting the wide variety of plant based protein sources,
Speaker 2: you're going to hit it in a day of you're
Speaker 2: one hundred and twenty or one hundred and fifty grams.
Speaker 2: You get a lot of fiber as well because of
Speaker 2: all the plant based sources, and you're going to hit
Speaker 2: all those complete proteins. So you know, just thinking about
Speaker 2: what's out there and everything that has protein and it.
Speaker 2: People are really surprised that the basic green pea is
Speaker 2: really high in protein. And if you're looking for protein
Speaker 2: and iron, then go for some blue spirellina in your smoothie.
Speaker 2: All of those things add up to being really beneficial
Speaker 2: and creating a higher protein meal across.
Speaker 1: The day, so can I. One thing that people do
Speaker 1: say or talk about is the balance between calories and
Speaker 1: protein intake. And I know traditionally some people are worried
Speaker 1: about nuts. For example, what is adequate protein and is
Speaker 1: the same thing a palm of nuts? Is that going
Speaker 1: to be too high in calories?
Speaker 2: It depends on the nut too, right, So we see
Speaker 2: things that as my daughter says, the taste your nuts
Speaker 2: are not as good for you, mom, like the macedamias
Speaker 2: and the cashews. Right. But if we're going for your almonds,
Speaker 2: your filberts, or your hazel nuts, your walnuts, all of
Speaker 2: those contribute to you all those good fatty acids that
Speaker 2: you need, and they're not as calorie dents as something
Speaker 2: like your macadamias and your cashews. So yes, there's definitely
Speaker 2: a way of incorporating a larger amount of seeds and
Speaker 2: nuts you just have to be wary of which ones
Speaker 2: are more nutrient dense or calorie dense. And then if
Speaker 2: you toast toast them or lightly to toast them, then
Speaker 2: you're maintaining really good nutrient density. But then they taste better.
Speaker 2: They taste you know, you can use less and get
Speaker 2: good dusturing density very quickly.
Speaker 1: I've never heard of blue sparrillina. Oh really no, I've
Speaker 1: only only just the green, the sort of the traditional
Speaker 1: green one. What's blue sparrillina?
Speaker 2: So blue spellina, It is pretty much green sperillina, but
Speaker 2: some of the grassy taste is gone. Okay, so they've
Speaker 2: extracted some more of the green chlorophyll aspects that creates
Speaker 2: that grassy kind of dirt taste and smell of green spirillina.
Speaker 2: So you'll see unicorn smoothies that are bright blue. That's
Speaker 2: all done with blue sperellina, and blue spallina is higher
Speaker 2: in iron in protein than green sparellina.
Speaker 1: There we go. That's so cool and just a kevi.
Speaker 1: I guess we're not talking about today in general. We're
Speaker 1: not talking about to be super lean and super mean, right,
Speaker 1: We're talking about eating for life and eating for the
Speaker 1: things that we want to do and eating for the
Speaker 1: person we want to be even in ten years and
Speaker 1: twenty years and thirty years. Right, exactly was it you
Speaker 1: that said you want to be the oldest person in
Speaker 1: the gym lifting weights, not the youngest person in the
Speaker 1: retirement home or something.
Speaker 2: Are meme going around this week? Yeah, I'm going to
Speaker 2: put that on the waterst And you want to eat
Speaker 2: for what you want to do when you're one hundred
Speaker 2: years old. So yeah, this.
Speaker 1: Isn't about dieting, no, no, And we don't diet. We
Speaker 1: do not diet and we try not. We do not
Speaker 1: count calories. And I think you're right, but you also
Speaker 1: made that point just before, Stacy. It's not actually about
Speaker 1: our bodies and how we look. It's about how well
Speaker 1: we sleep, It's about our cognitive clarity. It's about how
Speaker 1: we probably feel emotionally, you know, as well as how
Speaker 1: well our bodies are working.
Speaker 2: Yeah, because I think people think about it as in
Speaker 2: training blocks or think about it it is Oh, it
Speaker 2: doesn't apply to me because I'm not an athlete. But
Speaker 2: when we look at how we want to age, because women,
Speaker 2: for the most part, outlive most men, and we are
Speaker 2: an aging population and we want to age well. So
Speaker 2: that's the whole rhetoric going around about longevity. So when
Speaker 2: we're talking about taking care of the gut, microbiome or
Speaker 2: in increasing protein, these are really important for aging well.
Speaker 2: And it's not about you know, looking good in a bikini,
Speaker 2: customer's coming. It's about, okay, we lift weights because we
Speaker 2: see that that improves our cardiovascular health. It's also really
Speaker 2: good for maintaining our bone, improving our muscle mass. But
Speaker 2: we also see that it helps with our well, with
Speaker 2: what we call neuroplasticity, so it keeps those motor patterns
Speaker 2: going in the brain, which really does help s low
Speaker 2: cognitive decline and Alzheimer's risks. So when we talk about this,
Speaker 2: we're talking about okay, what can we do now to
Speaker 2: make us feel good? That then feeds forward to ten,
Speaker 2: twenty thirty years down the track.
Speaker 1: I don't mind. I used to laugh at my kids
Speaker 1: doing this when they got back from the gym, and
Speaker 1: now I walk around going can you see my pup?
Speaker 1: Can you see my pup?
Speaker 2: I love it.
Speaker 1: It doesn't laugh that long, but while I get pretty excited.
Speaker 2: Yeah you feel good about what you're doing? Yeah, really,
Speaker 2: muscle there.
Speaker 1: I think I think they've all got. They should all
Speaker 1: thank you piercely to Stacy because it has I can't
Speaker 1: take hit and it has helped my menopausal symptoms like
Speaker 1: you wouldn't believe. Yeah, you're listening to the little things.
Speaker 1: And our guest on the podcast today is doctor Stacy Simms.
Speaker 1: Stacy is a Ford thinking international exercise physiologist and nutrition
Speaker 1: scientists helping women understand what they need, why and when.
Speaker 1: Will be back shortly after this break? Hydration? What do
Speaker 1: we need on a daily basis?
Speaker 2: Hydration is interesting because that all eight glasses eight to
Speaker 2: ten glasses of water comes from marketing campaign in Japan.
Speaker 2: There's no truth to it. So when we think about hydration,
Speaker 2: we think about eating water. Refruits and veg Coffee contributes,
Speaker 2: tea contributes, plain water contributes. It's more about having small
Speaker 2: SIPs of fluid throughout the day rather than big gulps
Speaker 2: of water. So people were walking around with the leader
Speaker 2: water bottles are actually effectively dehydrating themselves when they're trying
Speaker 2: to consume so much fluid because it becomes too much
Speaker 2: and the receptors in your body are like, whoa, this
Speaker 2: is way too much water, so you end up peeing
Speaker 2: out more than you absorb. So when we're talking about hydration,
Speaker 2: it's just being aware that you want to have water
Speaker 2: throughout the day. You want to have water, refruit and
Speaker 2: veg and if you're having tea and coffee that also contributes.
Speaker 2: As we start to get which I hope happens a
Speaker 2: hot summer here in New Zealand, the changing of the
Speaker 2: seasons is when people start to feel the effects of
Speaker 2: dehydration because their body is trying to adapt to the
Speaker 2: heat and in that we are sweating more, we might
Speaker 2: be breathing a little bit harder to becoming a little
Speaker 2: bit more dehydrated throughout the day. So just be aware that, yes,
Speaker 2: you might need to consume a little bit more, put
Speaker 2: some salt on your water, refruit and vege because you
Speaker 2: need some sodium to help absorb that fluid. But it's
Speaker 2: not about buying special sports drinks or electro like tablets
Speaker 2: or anything like that. Again, that's all sports marketing. It's
Speaker 2: a what am I doing throughout the day that's going
Speaker 2: to contribute to water intake.
Speaker 1: Yeah, I need to save all my money for my
Speaker 1: variety of foods that I want to eat, not adding
Speaker 1: things in that I don't need I think Franschhisco, We're
Speaker 1: going to admit to our terrible habit, which one we
Speaker 1: meet each other, do our interval training a couple of
Speaker 1: times a week Stacey, and we don't eat anything beforehand,
Speaker 1: and then look, there's you know, I was saying to
Speaker 1: Lou the other day, it's a psychological thing. So when
Speaker 1: we meet at six in the morning and we do
Speaker 1: our health sprints at mountain and we do it interval
Speaker 1: training and things at my age, I don't want to
Speaker 1: have I have about half a glass of water, but
Speaker 1: I've got this thing in my head that if I eat,
Speaker 1: I'm gonna need to pooh halfway up, or if I drink,
Speaker 1: I'm going to need to stop and go to the loop.
Speaker 1: And I just want to feel really comfortable for our
Speaker 1: hour run. And then so all wake up and sayings, look, okay,
Speaker 1: we've got to get those fifteen grams in in the morning,
Speaker 1: but I don't want to have to get up even
Speaker 1: earlier to do it. I'm kind of sweet. Oh, I
Speaker 1: know none of this is sounding good days now.
Speaker 2: It's a reality. There are so many of us that
Speaker 2: get up at the break of dawn to go do
Speaker 2: training and it's not like you want to get up
Speaker 2: an hour earlier to have some food and make sure
Speaker 2: all the systems are ago. So if you are someone
Speaker 2: who's going to go for a run, you have a
Speaker 2: tendency like I can't have caffeine before a run, then
Speaker 2: you know, because of things. Then it's not about having
Speaker 2: approachein coffee. But they have new products like protein water,
Speaker 2: so you could add some protein water mix to your
Speaker 2: water and you're getting that boost a protein and it's
Speaker 2: just like drinking water. So there's things like that you
Speaker 2: can do. We're having a couple of tablespoons of yogurt
Speaker 2: before you go, just trying to find something that works
Speaker 2: that isn't so I guess filling in one regard or
Speaker 2: fearful in another.
Speaker 1: You kind of threw me under the basket bit there
Speaker 1: because I do have a banana. You do have banana.
Speaker 1: I have a banana. At least I have a banana
Speaker 1: before I go because loss commenting on the banana skins.
Speaker 1: Will we notice if we do this, and we will
Speaker 1: do this when we do this, will we notice it
Speaker 1: during our workout or will our bodies just thank us
Speaker 1: for it later?
Speaker 2: Well, we're looking at doing intervals. We always want to
Speaker 2: think what's happening in the back end, right, because that's
Speaker 2: where we get the greatest stress and the greatest adaptation.
Speaker 2: So if you think about you might do five or
Speaker 2: six intervals, the first three you're like, yeah, I feel
Speaker 2: pretty good, and then four and five come you're like,
Speaker 2: I don't know if I could do one more. I
Speaker 2: see your faces. You know what I mean, if you're
Speaker 2: eating something, I'm going to vomit. Stage yeah, yeah, goes back.
Speaker 2: Two to three intervals aren't going to feel as hard,
Speaker 2: So you're going to get more out of your training
Speaker 2: session than trying to struggle through those last few that
Speaker 2: aren't very good quality.
Speaker 1: Okay, now I will do exactly. Yes, we know we're
Speaker 1: going to do it because everything we've been very good
Speaker 1: at following everything else, he said, Stacy, And it's working
Speaker 1: a treat. And I'm apologize I shared a bit much there,
Speaker 1: but I'm sure there's a lot of women out there
Speaker 1: who have ideas in their head about the way they
Speaker 1: exercise the best. And it is quite hard sometimes too,
Speaker 1: and it might have a yeah, yeah, yeah. Fasting and
Speaker 1: intermittent fasting obviously very trendy at the moment. Or time
Speaker 1: restricted eating. Is that something the middle aged women should
Speaker 1: be looking at or doing.
Speaker 2: There's a big carveats around this. If you are someone
Speaker 2: who doesn't exercise and you sit on the couch and
Speaker 2: you're completely sedentary, there is a time and a place
Speaker 2: for quote inter minute fasting where we are looking at
Speaker 2: time restricted for the most part, where we eat within
Speaker 2: a half an hour waking up to drop our cortisol,
Speaker 2: and our time window is you know, until about four
Speaker 2: or five in the afternoon, we have dinner, and then
Speaker 2: we don't have anything after dinner, because that does help.
Speaker 2: We see it in population research for men and women
Speaker 2: who break a fast by eight am and they're eating
Speaker 2: window last till about four that they have a really
Speaker 2: really fantastic health outcomes. That's without exercise. When we're looking
Speaker 2: at women who are highly stressed and exercising. Because of
Speaker 2: the nature of our lives right now, it is a
Speaker 2: really really bad idea to hold a fast and try
Speaker 2: to hold that through exercise and or delay food intake
Speaker 2: after exercise because it's occurred in your quote fasting window.
Speaker 2: So we're talking about internet fasting, we're holding a fast
Speaker 2: till noon or you know, we're having alternate day fast
Speaker 2: that doesn't do anything for health outcomes. If you exercise
Speaker 2: because exercise, and it's so he is a fasted state,
Speaker 2: you're creating all of the autophagy and telemere link changes.
Speaker 2: You're creating a calorie restriction response within the body when
Speaker 2: you are exercising. That's part of the adaptive responses. If
Speaker 2: you layer fasting onto that, it's too much of a
Speaker 2: stress and it comes back to having indocrine dysfunction. Even
Speaker 2: if you are late Perry postman apostle and you don't
Speaker 2: have ovarian function going, you still have your thyroy to
Speaker 2: think about, and you have other indocrine like your corisol poles,
Speaker 2: slutinizing hormone poles. All of those things still come into play.
Speaker 2: And if you are trying to hold a fast and
Speaker 2: exercise fasted, then you're creating undue stress that disrupts that rhythm.
Speaker 2: We see women who exercise who fuel for what they're
Speaker 2: doing for their training. So for you guys, if you're
Speaker 2: getting up and training from six to seven, having something before,
Speaker 2: then having breakfast afterwards, and then go on with your
Speaker 2: day and have protein at regular interval, and then you
Speaker 2: have dinner and you stop eating after dinner right, and
Speaker 2: you don't have anything else. The buzzword is time restricted
Speaker 2: eating because you're looking at what you're doing, but in reality,
Speaker 2: you're working with your circadian rhythm and chronobiology, because all
Speaker 2: of our cells have a rhythm, a circadian rhythm, and
Speaker 2: this is what's responsible for all of our wake sleep cycles.
Speaker 2: Our hormone pulses the way that our body responds to
Speaker 2: cellular repair. So if we're not consuming food in those
Speaker 2: intervals where a body needs it, we create a complete dysfunction.
Speaker 2: So that a long version of if you exercise, do
Speaker 2: not fast.
Speaker 1: I think the key there is, and I've heard you
Speaker 1: talking about it a lot, is adaptation, right, and that
Speaker 1: happens when you do the right things, like the natural
Speaker 1: things you eat before, what you work out, you eat afterwards,
Speaker 1: you eat regularly someone and so on. It's it's it's
Speaker 1: not I mean, it is rocket science. You're obviously an
Speaker 1: incredibly intelligent woman who you're in a physiologist. But the
Speaker 1: way what I love about the way you deliver that
Speaker 1: information is for us to kind of unsigence put it
Speaker 1: in Lai terms and go just eat something, make it
Speaker 1: something good, and exercise and make it something heavy.
Speaker 2: Our body that are built to run on really good fuels.
Speaker 2: So if you're thinking about what to eat, I laugh
Speaker 2: that you can now. I mean you go and you
Speaker 2: order things like poweried by the color of the drink,
Speaker 2: so you're pretty sure that that's not good for you. Right.
Speaker 2: So if you're looking at oh, I want those fruit
Speaker 2: and vegs, and I want that protein, and you can
Speaker 2: identify it, then your body's going to assimilate it. So
Speaker 2: you want a fuel for the activity. The worst is
Speaker 2: if you're working with someone who's intermitted fasting and they're
Speaker 2: not breaking their fast till noon and they're really angry
Speaker 2: while you're trying to get work done because they're not
Speaker 2: very fun to be around.
Speaker 1: So now you see before about men and fasting, Well,
Speaker 1: my husband did that. He did the five two God
Speaker 1: he was miserable on those two days. He lost a
Speaker 1: lot of weight, but he was miserable. I remember that
Speaker 1: time for divorce. Yeah, I say, what about we all
Speaker 1: have different jobs. Some of us are quite sedentry, some
Speaker 1: of us are quite active. Does this have any impact
Speaker 1: on what we should eat and how much?
Speaker 2: It's not so much about the eating, Like if we
Speaker 2: look at both of them hand in hand, again, if
Speaker 2: you're looking at that eighty twenty rule and you're eighty
Speaker 2: percent of the time spot on. If you have a
Speaker 2: very sedentary job, we know that getting up and standing
Speaker 2: or going for a walk around the office every hour
Speaker 2: that contributes significantly to overall health outcomes, rather than if
Speaker 2: you sit down in a chair and you don't stand
Speaker 2: up for eight hours. So there is a bit of
Speaker 2: play with the sedentary jobs versus the more active jobs.
Speaker 2: But you can break up that sedentary aspect to make
Speaker 2: it work for you. So you know you're standing, and
Speaker 2: maybe you're like, I'm standing up right now at our desk,
Speaker 2: and I can stand on one leg, and then that's
Speaker 2: breaking up sudden sedentariness. I can stand on the other leg.
Speaker 2: I can do half a sit, I can do half
Speaker 2: a stand. So it's all of those things that you
Speaker 2: do that's a little bit of movement that really keeps
Speaker 2: the body active, that really does help break the problem
Speaker 2: of our sitting society.
Speaker 1: I feel like standing up. I feel like we should
Speaker 1: be standing. Look, I think something else that women really
Speaker 1: notice when they hit middle age, and it's something which
Speaker 1: has kind of crept up on me out of the
Speaker 1: blue and surprised me a little bit. Is our bodies
Speaker 1: kind of want to turn into a circle. So what
Speaker 1: are some of the key kind of takeaways to understand
Speaker 1: maybe about what we eat in our hormones.
Speaker 2: Yeah, so I'll give a brief physiological reason and rationale
Speaker 2: for what's happening, so then you can understand why we
Speaker 2: want to do the things that we do. So we
Speaker 2: look at estrogen. Estrogen is our women's testosterone. It's responsible
Speaker 2: for our muscle growth, repair, strength, power, so also a
Speaker 2: powerful anti inflammatory agent. When we start to lose estrogen
Speaker 2: with perimenopause into postmenopause, we lose that powerful anti inflammatory
Speaker 2: agent within ourselves. So then what happens is we end
Speaker 2: up with more circulating fat, and it's called estified fat,
Speaker 2: and the liver reads that as something that needs to
Speaker 2: be stored, but not in the muscle because it's not
Speaker 2: the right form to be stored in the muscle to
Speaker 2: be used as fuel. So that's how we end up
Speaker 2: with that deep belly fat, that deep the cereal fat,
Speaker 2: because the liver is saying, hey, we need to take
Speaker 2: these fatty particles and store them as the cereal fat.
Speaker 2: So that's why we see the minopot Right, how do
Speaker 2: we counter that, that's the big question. So we look
Speaker 2: at what kinds of things we can do that can
Speaker 2: promote better responses from the liver to not take that
Speaker 2: estified fat, but make that into a fatty acid that's
Speaker 2: usable for our muscle. This is where the exercise components
Speaker 2: come in. That high intensity work. The resistance training really
Speaker 2: good because if we're doing resistance training, we're increasing the
Speaker 2: quality of the lean mass as well as the quantity,
Speaker 2: so that helps with that estified fat uptake. And then
Speaker 2: we want to look at at a more anti inflammatory diet.
Speaker 2: So again that comes down to the fruit and veg, right,
Speaker 2: So we're eating lots of fruit and veg and fiber.
Speaker 2: That all helps with that anti inflammatory response because if
Speaker 2: we're eating more of that, we're getting that better gut microbiome,
Speaker 2: which then feeds forward to more anti inflammatory responses, better
Speaker 2: anti oxidative responses from the food that you're eating, and
Speaker 2: all of those signal to reduce that estrofied fat, which
Speaker 2: means we don't have as much of that the cereal
Speaker 2: fat that's going on, which helps with total body camp.
Speaker 1: Yeah, it's interesting you bring up inflammation as well, because
Speaker 1: I don't know why. I'm just having one of these years. Stacy.
Speaker 1: You sort of talked at the very beginning of the podcast,
Speaker 1: you kind of talked about all the things that can
Speaker 1: happen to middle aged women that we're trying to protect
Speaker 1: and things, and I felt like I just ticked every box.
Speaker 1: I'm having one of those years where everything's just kind
Speaker 1: of coming at me and the latest thing is going
Speaker 1: to get it sorted out. But swollen knees, I've got
Speaker 1: some inflamma and no injury, no particular reason, just it's
Speaker 1: just this thing, which is another thing which has just
Speaker 1: popped up, just very frustrating and annoying. So I've sort of,
Speaker 1: you know, can we really make a difference to inflammation
Speaker 1: in our body through what we eat?
Speaker 2: Absolutely? Okay, because we're we live in a very pharmaceutical
Speaker 2: driven society, right, we see ozimpac in the States. It's crazy, right, Like,
Speaker 2: I don't know, we could do an entire podcast on that.
Speaker 2: We should. But when we look at exercise and nutrition,
Speaker 2: those are the first powerful agents of change. Like we
Speaker 2: think about external stress, that's exercise, and our body adapts
Speaker 2: to an external stress. We're designed to do that from
Speaker 2: environmental stresses. This is why we're seeing saunas and cold
Speaker 2: plunges coming into play. Right, we talk about exercise in
Speaker 2: that regard, and then we talk about nutrition. We have
Speaker 2: to think that mother nature is super smart. It's developed
Speaker 2: a lot of things that allow articular vitamins and minerals
Speaker 2: to work well within the whole food that you're eating.
Speaker 2: So if you're looking at taking a vitamin C tablet
Speaker 2: versus eating a whole orange, that vitamin C tablet, you're
Speaker 2: gonna end up peeing out that vitamin C and it's
Speaker 2: not going to do anything for you. But if you're
Speaker 2: eating that orange, it has fiber in it, it has
Speaker 2: vitamin C, has other vitamins and minerals in there that
Speaker 2: help that vitamin C work. So we're talking about how
Speaker 2: do we change our diet to invoke change on our bodies.
Speaker 2: We have to bring it back down to as close
Speaker 2: to other nature as we can. And I know that
Speaker 2: sounds very like I will admit I'm from San Francisco,
Speaker 2: so this has been part of my vocab for ever
Speaker 2: since I was little. It sounds very farmed a table right,
Speaker 2: like very greeny.
Speaker 1: No, it makes an awful lot of sense. And the
Speaker 1: irony of this was that it was before my net
Speaker 1: sated swelling, was when I kind of was looking at
Speaker 1: my diet again having a little rethink. We've done a
Speaker 1: fantastic podcast with doctor Tim Speakter and and I was
Speaker 1: doing exactly all these things you're talking about, and I
Speaker 1: was really kind of starting to invoke it inflammatory sort
Speaker 1: of an anti inflammatory diet. Then I got inflammatory. Anyway,
Speaker 1: that's enough about my issues. Well know, so just to
Speaker 1: pick up then you just to went VI them and see.
Speaker 1: And we definitely want to cover the supplement thing. We
Speaker 1: don't really want to talk about what we don't need
Speaker 1: to take because you've also talked about probiotics. I kind
Speaker 1: of want to I want to zero went on those
Speaker 1: ones if we were going to take anything, And I
Speaker 1: know what you're going to say, but I do want
Speaker 1: to talk about creatine.
Speaker 2: So creatine and then the other big ones are are
Speaker 2: mega three fatty acids and vitamin D three. We see
Speaker 2: that vitamin D three has so many applications for all
Speaker 2: of our systems in our body. But for the fact
Speaker 2: that we live down in New Zealand, we don't get
Speaker 2: the sun that we need, especially in the winter and
Speaker 2: in the summer. We've all been told slip slop slab right,
Speaker 2: so we don't get enough vitamin D through the sun
Speaker 2: full step. We see that vitamin D status is also
Speaker 2: associated with things like iron deficiency or low ferretin, depression, anxiety,
Speaker 2: and a lot of times we'll go to a physician
Speaker 2: and they'll say, oh, you need to be put on
Speaker 2: these SSRIs and stuff, when actually we should look at
Speaker 2: our vitamin D and try to boost the amount of
Speaker 2: vitamin D that's in there. A Mega three fatty acids
Speaker 2: really really important for women in pery and postman pause
Speaker 2: because it enhances the cellular integrity, that anti inflammatory response
Speaker 2: in the way that the cell walls are to help
Speaker 2: promote better cellular integrity. And Mega three fatty acids super
Speaker 2: super important. And then when we talk about creatine, we're
Speaker 2: not talking about the body building aspect of bulking up
Speaker 2: and using creatine for muscle performance. We see that our
Speaker 2: liver produces about three grams per day, but as we
Speaker 2: get older, we lose our stores, and by the nature
Speaker 2: being women, we have about seventy percent of the stores
Speaker 2: that men do. And why is that important? Because all
Speaker 2: of the fast energetics in our body use creatine, so
Speaker 2: we think about brain, gut, heart, all of the things
Speaker 2: that a lot of women are like, Oh, you know,
Speaker 2: I have gut problems, I have some dysfunction in my
Speaker 2: muscle and my muscle performance, I have a neuropathy, or
Speaker 2: I'm having issues with cognition and mood. All of these
Speaker 2: things can be attenuated by using just three grams of
Speaker 2: creatine monohydrated day. So that's a half a teaspoon that
Speaker 2: you can stir into your coffee in the morning. And
Speaker 2: people who don't want to take supplements, you are facing
Speaker 2: eating twenty chicken breasts in a day to get that
Speaker 2: same amount of creatine. So it's the most studied supplement.
Speaker 2: There's a website called Creatine for Health that talks about
Speaker 2: how important it is for women's health, even during pregnancy.
Speaker 2: Because it is so important.
Speaker 1: I'm up for that. That's my problem. And is protein powder,
Speaker 1: white powder or something a good way to get a
Speaker 1: little bit of extra if you throw that into a
Speaker 1: smoothie or something.
Speaker 2: Yeah, absolutely, it is a supplement, right, and so we
Speaker 2: don't want to rely on it to be our only
Speaker 2: source approtein, which sometimes happens when people get obsessive about protein.
Speaker 2: But you want to find a really good clean source, right,
Speaker 2: And so you're looking at WAY isolate or P protein isolate.
Speaker 2: Both of those are really similar in amino acid composition, calorie,
Speaker 2: that kind of stuff. And so those are the two
Speaker 2: that I recommend. Soy not so much. We hear about
Speaker 2: soy and soy protein, but it takes twice as much
Speaker 2: soy protein to get the same amino acid profile as
Speaker 2: way or P protein isolate.
Speaker 1: So, and back to the omega three are you talking about?
Speaker 2: Sorry?
Speaker 1: Is that are we talking about fish O oal sort?
Speaker 2: Yeah?
Speaker 1: Yeah? And D three? Can you eat enough for D
Speaker 1: three or nine.
Speaker 2: In today's world? Most likely you can get vitamin D
Speaker 2: fortified milk. You can think about mushrooms and yeah, those
Speaker 2: are the two biggest ways to get good vitamin D three.
Speaker 2: But a supplement of one thousand to two thousand international
Speaker 2: units a day is pretty much the go to for
Speaker 2: most people when they're like just trying to boost their
Speaker 2: vitamin D to the middle range of normal.
Speaker 1: Cool. Well, that's great advice, Stacey. Once again, thank you
Speaker 1: so much for your time for explaining everything to us
Speaker 1: so that it makes sense. It gives us good reason
Speaker 1: to follow your advice. It's just it's really as fantastic.
Speaker 1: Thank you so much. Your information is a second to none.
Speaker 1: Really really appreciate it often.
Speaker 2: So the next time we talk, you guys are going
Speaker 2: to tell me about your interval session.
Speaker 1: We are, We definitely are, and we've still got loads
Speaker 1: more questions, so we'll definitely talk again. Fantastic, we are
Speaker 1: works and progress, Stacy, so yeah.
Speaker 2: Often so I just have to figure out what need
Speaker 2: you to mount and check on you.
Speaker 1: It could be fun. Thank you so much, Stacy. I
Speaker 1: just love doctor Stacy Simms. I mean I've been raving
Speaker 1: about her for years. Like I had to get her
Speaker 1: book sent from overseas. When I first discovered her, I
Speaker 1: had a running coach who put me on to her
Speaker 1: and I got that book. I got her book raw,
Speaker 1: and I've just she's just kind of opened my mind
Speaker 1: and blowd my mind ever since I started, you know,
Speaker 1: reading and listening to her. Yeah, she's she's amazing. She
Speaker 1: fills my social feed have a parasocial relationship with the woman,
Speaker 1: and I just love her practical, non judgmental approach to
Speaker 1: these things. And I hope that listeners will have taken
Speaker 1: from it. What we have is that you do need
Speaker 1: an excise physiologist to be researching this thing, and we
Speaker 1: do need someone doing it for women, and that's the
Speaker 1: gap she's filling. So I do listen to everything she says,
Speaker 1: and I do as I'm told, because we do most
Speaker 1: of the time. To me, most of the time she did,
Speaker 1: she did look a little disappointed with us. What I
Speaker 1: want people to take from the podcast today is to
Speaker 1: stop having to think or worry about what you're going
Speaker 1: to eat, so that you actually just know. You know,
Speaker 1: we've always said we don't want people worried about calories
Speaker 1: and things like that, but we just want to make
Speaker 1: it really simple for you, And she has I don't
Speaker 1: think you necessarily need to go out and spend a
Speaker 1: lot of money or necessarily need to go and get
Speaker 1: those supplements. But actually when you do your shop, you
Speaker 1: just think about that. You think about, Okay, these are
Speaker 1: the same vegies I kind of buy every week because
Speaker 1: everybody likes them. You just change it out for another one, exactly.
Speaker 1: You know, it shouldn't It shouldn't be something that puts
Speaker 1: a lot of pressure or time on you, or costs
Speaker 1: a lot. It's just about making really simple decisions on
Speaker 1: a daily basis and then not thinking about it anymore,
Speaker 1: just knowing you're doing good for your body, put that
Speaker 1: energy into something else. Having those things at hand, right,
Speaker 1: so I always have. Now we've got a jar of
Speaker 1: nuts and seeds, and I've noticed I used to be
Speaker 1: the only one using them, and now everybody has come
Speaker 1: over everything, rack them over everything. That's right. The other thing, too,
Speaker 1: is about the supplements. Just try one thing. I'm going
Speaker 1: to try the credit team and I'm going to see,
Speaker 1: you know what different sets for me. I take Vitamindi
Speaker 1: once a month anyway, that was a post cancer thing.
Speaker 1: But yeah, you don't, like you say, you don't have
Speaker 1: to rush out and buy everything or do everything she says,
Speaker 1: but just maybe if you can afford to try one thing.
Speaker 1: And when she was talking about a diet which is
Speaker 1: really good for our microbiome, she was pretty much explaining
Speaker 1: what we spoke to Dr Tim Spector about. That was
Speaker 1: in season one. We spoke to Tim Spector and he's
Speaker 1: got a book called Food for Life, and he you know,
Speaker 1: if you want a few more tips and ideas as
Speaker 1: to how to broaden out your diet, go and have
Speaker 1: a listen to that episode as well. Look, if you
Speaker 1: missed season one, go and listen to Stacy, and go
Speaker 1: and listen to Tim, and both of those will be
Speaker 1: really helpful for you as well. Totally, and as we know,
Speaker 1: there's no end of recipes out there online, so no
Speaker 1: need for us to sort of eat the same old
Speaker 1: thing every day. Thanks for joining us on our new
Speaker 1: Zealand heraord podcast series, The Little Things. We hope you
Speaker 1: share this podcast with the women in your life so
Speaker 1: we all know what to eat and when and we
Speaker 1: can stop wasting time and energy thinking about it and
Speaker 1: just do it. You can follow this podcast on iHeartRadio
Speaker 1: or wherever you get your podcasts, and for more on
Speaker 1: this and other topics, into zidherld dot co dot mzed
Speaker 1: and we'll catch you next time on The Little Things