1 00:00:00,040 --> 00:00:02,639 Speaker 1: It is important to know where your inflammation levels are 2 00:00:02,720 --> 00:00:06,040 Speaker 1: because when it goes kind of that undetected and unaddressed, 3 00:00:06,120 --> 00:00:08,559 Speaker 1: it can start to breed more inflammation over time and 4 00:00:08,640 --> 00:00:15,280 Speaker 1: actually makes it harder to recover. 5 00:00:24,760 --> 00:00:28,800 Speaker 2: Hey everyone, Emily Avadi here, you are listening to another 6 00:00:28,840 --> 00:00:31,400 Speaker 2: installment of Hurdle Moment from Hurdle. 7 00:00:31,320 --> 00:00:32,560 Speaker 3: A wellness focused podcast. 8 00:00:32,600 --> 00:00:35,440 Speaker 2: Reconnect with everyone from your favorite athletes to top experts 9 00:00:35,440 --> 00:00:39,280 Speaker 2: and industry CEOs about their highest highs, toughest moments, and 10 00:00:39,320 --> 00:00:42,560 Speaker 2: everything in between. We all go through hurdles in life, 11 00:00:42,720 --> 00:00:45,320 Speaker 2: and my goal through these discussions is to empower you 12 00:00:45,479 --> 00:00:48,680 Speaker 2: to better navigate yours and move with intention so that 13 00:00:48,720 --> 00:00:51,800 Speaker 2: you can stride towards your own big potential and of 14 00:00:51,880 --> 00:00:57,200 Speaker 2: course have some fun along the way. For today's conversation, 15 00:00:57,440 --> 00:01:02,000 Speaker 2: I am bringing in Michelle Darien is a registered dietitian 16 00:01:02,160 --> 00:01:06,440 Speaker 2: as well as a marketing manager for Inside Tracker for 17 00:01:06,720 --> 00:01:10,760 Speaker 2: Science and Product and we are connecting today because I 18 00:01:10,800 --> 00:01:15,039 Speaker 2: recently did a new Ultimate panel with Inside Tracker and 19 00:01:15,720 --> 00:01:21,160 Speaker 2: I had questions specifically about inflammation and Ferreton and iron 20 00:01:21,560 --> 00:01:24,520 Speaker 2: that I knew getting answered on the show could be 21 00:01:24,640 --> 00:01:28,319 Speaker 2: really beneficial. As I talk about with Michelle today, I 22 00:01:28,360 --> 00:01:30,479 Speaker 2: make it a habit to get a blood panel done 23 00:01:30,520 --> 00:01:34,480 Speaker 2: before I start any big training effort, this one at 24 00:01:34,520 --> 00:01:37,520 Speaker 2: the top of my build up now for Knox on 25 00:01:37,600 --> 00:01:40,960 Speaker 2: Wood everywhere around me the Berlin Marathon. And I found 26 00:01:41,000 --> 00:01:44,200 Speaker 2: out in the process that Inside Tracker actually just added 27 00:01:44,520 --> 00:01:47,680 Speaker 2: some new biomarkers that they're testing for as a part 28 00:01:47,720 --> 00:01:50,520 Speaker 2: of this panel. So not only did I get information 29 00:01:50,760 --> 00:01:56,040 Speaker 2: about forty eight different blood biomarkers including cholesterol, glucose, magnesium, cortisol, 30 00:01:56,160 --> 00:02:00,000 Speaker 2: vitamin D, et cetera, but add to that three different 31 00:02:00,400 --> 00:02:06,280 Speaker 2: hormone health biomarkers, so critical info for anyone in the 32 00:02:06,320 --> 00:02:10,160 Speaker 2: prime of their reproductive years, the metopausal years. This is 33 00:02:10,800 --> 00:02:13,600 Speaker 2: what we need to pay attention to period. But anyway, 34 00:02:13,800 --> 00:02:17,040 Speaker 2: Michelle and I today we're talking a lot about inflammation. 35 00:02:17,280 --> 00:02:19,640 Speaker 2: As you know, I've been navigating injury for quite some 36 00:02:19,720 --> 00:02:22,200 Speaker 2: time now, so it was not surprising to me that 37 00:02:22,320 --> 00:02:26,040 Speaker 2: my blood tests showed a lot of inflammation in my body, 38 00:02:26,200 --> 00:02:28,200 Speaker 2: and I had a lot of questions about how to 39 00:02:28,280 --> 00:02:33,480 Speaker 2: reduce that inflammation, what was within my control environmentally, emotionally, 40 00:02:33,560 --> 00:02:35,800 Speaker 2: and then of course within my diet, what I should 41 00:02:35,800 --> 00:02:38,079 Speaker 2: be eating, what I should be cutting out, and I 42 00:02:38,160 --> 00:02:42,960 Speaker 2: found Michelle's explanation of why inflammation can be helpful really 43 00:02:43,160 --> 00:02:47,480 Speaker 2: critical because so so often we are told that we 44 00:02:47,520 --> 00:02:49,200 Speaker 2: want to get rid of all of it, and that 45 00:02:49,639 --> 00:02:53,560 Speaker 2: is not entirely the case. Plus we talk about iron 46 00:02:53,600 --> 00:02:57,000 Speaker 2: and farridin and why they are also critical for women's health, 47 00:02:57,240 --> 00:03:00,760 Speaker 2: why you may feel sluggish especially during activity if your 48 00:03:01,040 --> 00:03:04,040 Speaker 2: levels are low, and what foods you can be integrating 49 00:03:04,040 --> 00:03:06,560 Speaker 2: into your diet on the regular to make sure you're 50 00:03:06,560 --> 00:03:11,359 Speaker 2: taking care of yourself. So much intel in this convo. 51 00:03:11,639 --> 00:03:15,560 Speaker 2: So grateful for Michelle's time. Of course, like I said, 52 00:03:15,600 --> 00:03:19,760 Speaker 2: she does work for inside Tracker. Full disclosure upfront. Inside 53 00:03:19,760 --> 00:03:24,080 Speaker 2: Tracker has been a sponsor of Hurdle for some time now. 54 00:03:24,120 --> 00:03:27,400 Speaker 2: If you yourself are interested in getting an inside Tracker test, 55 00:03:27,639 --> 00:03:30,280 Speaker 2: you get twenty percent off the entire store by heading 56 00:03:30,280 --> 00:03:33,639 Speaker 2: on over to inside tracker dot com slash Hurdle today. Again, 57 00:03:33,680 --> 00:03:38,080 Speaker 2: that is inside tracker dot com slash Hurdle. Make sure 58 00:03:38,200 --> 00:03:40,240 Speaker 2: you're following along with Hurdle over on social It's at 59 00:03:40,280 --> 00:03:43,160 Speaker 2: Hurdle podcast. I myself am over at Emily a Body 60 00:03:43,600 --> 00:03:45,680 Speaker 2: and with that, let's get to it. 61 00:03:45,880 --> 00:04:05,840 Speaker 3: Let's get to hurdling today. 62 00:04:06,000 --> 00:04:09,440 Speaker 2: I am sitting down with Michelle Darien. She's a registered dietitian. 63 00:04:09,480 --> 00:04:12,440 Speaker 2: She's also the marketing manager for science and Product over 64 00:04:12,520 --> 00:04:13,560 Speaker 2: at Inside Tracker. 65 00:04:13,600 --> 00:04:14,440 Speaker 3: How are you doing today? 66 00:04:15,360 --> 00:04:16,279 Speaker 4: I'm great? How are you? 67 00:04:17,200 --> 00:04:17,920 Speaker 3: I'm so good. 68 00:04:18,000 --> 00:04:20,840 Speaker 2: It's good to reconnect after God, When was the last 69 00:04:20,880 --> 00:04:22,679 Speaker 2: time I saw you around marathon season? 70 00:04:22,839 --> 00:04:24,200 Speaker 3: So last November? 71 00:04:25,000 --> 00:04:27,000 Speaker 1: Oh, I know it's been a while, but kind of 72 00:04:27,040 --> 00:04:28,599 Speaker 1: like the similar topics. 73 00:04:28,360 --> 00:04:30,680 Speaker 3: Yes, similar topics for sure. 74 00:04:30,880 --> 00:04:34,560 Speaker 2: I have the pleasure of chatting with Michelle today because 75 00:04:34,680 --> 00:04:37,880 Speaker 2: I recently did an Inside Tracker panel and I noticed 76 00:04:37,960 --> 00:04:41,160 Speaker 2: some things in my results that I knew would be 77 00:04:41,160 --> 00:04:45,880 Speaker 2: beneficial to speak about here on the show. Specifically, our 78 00:04:45,920 --> 00:04:50,000 Speaker 2: conversation today will mostly revolve around inflammation and what we 79 00:04:50,120 --> 00:04:53,040 Speaker 2: need to know about that, and we also are going 80 00:04:53,080 --> 00:04:55,280 Speaker 2: to talk a little bit about Iron and Farridan. Basically, 81 00:04:55,640 --> 00:04:58,800 Speaker 2: again big effort on deck. Wanted to have an understanding 82 00:04:58,800 --> 00:05:03,760 Speaker 2: about what's going on with my body before undertaking this. 83 00:05:03,920 --> 00:05:06,640 Speaker 3: Big journey a woman in my mid thirties. 84 00:05:07,080 --> 00:05:09,360 Speaker 1: Yeah, that's honestly the perfect time to kind of test 85 00:05:09,400 --> 00:05:12,880 Speaker 1: with Inside trackers. So we always recommend testing like while 86 00:05:12,880 --> 00:05:16,400 Speaker 1: you're leading up into a large training block in order 87 00:05:16,480 --> 00:05:19,800 Speaker 1: to really understand where your biomarker levels are because that 88 00:05:19,839 --> 00:05:22,600 Speaker 1: can really help to kind of inform that training load 89 00:05:22,640 --> 00:05:25,560 Speaker 1: and intensity that's coming with that next big training cycle 90 00:05:25,680 --> 00:05:28,000 Speaker 1: leading up to that big day. So I think you 91 00:05:28,080 --> 00:05:29,279 Speaker 1: tested at the perfect time. 92 00:05:29,560 --> 00:05:30,240 Speaker 3: Well, thank you. 93 00:05:30,400 --> 00:05:32,880 Speaker 2: And when you say that it can help inform training 94 00:05:32,920 --> 00:05:35,760 Speaker 2: load and intensity, what do you mean by that? 95 00:05:36,520 --> 00:05:37,440 Speaker 4: Yeah, great question. 96 00:05:37,640 --> 00:05:40,680 Speaker 1: So basically, with inside Tracker, we measure forty eight different 97 00:05:40,720 --> 00:05:43,559 Speaker 1: blood biomarkers that can actually impact all of these different 98 00:05:43,600 --> 00:05:47,159 Speaker 1: processes in the body, so from your muscle recovery to 99 00:05:47,400 --> 00:05:52,160 Speaker 1: your fitness, to your metabolic health, all, etc. And the 100 00:05:52,200 --> 00:05:55,960 Speaker 1: results of those markers, whether they're in that optimal range, 101 00:05:56,000 --> 00:05:58,960 Speaker 1: whether they're high, whether they're low, can really impact the 102 00:05:59,000 --> 00:06:01,839 Speaker 1: way your body is fun It can be predictive of 103 00:06:01,839 --> 00:06:04,719 Speaker 1: how your body can function as you enter that larger 104 00:06:04,720 --> 00:06:07,920 Speaker 1: trading cycle. So it is important to get those baseline 105 00:06:07,960 --> 00:06:11,000 Speaker 1: levels to start to kind of inform whether maybe it's 106 00:06:11,000 --> 00:06:13,640 Speaker 1: time to pull back a little bit to be able 107 00:06:13,640 --> 00:06:15,960 Speaker 1: to speed up later, or to kind of go full 108 00:06:15,960 --> 00:06:18,400 Speaker 1: steam ahead. So that's one way to be able to 109 00:06:18,480 --> 00:06:21,680 Speaker 1: use those blood biomarkers in order to kind of inform 110 00:06:21,760 --> 00:06:23,200 Speaker 1: that training load and intensity. 111 00:06:23,640 --> 00:06:27,080 Speaker 2: There is no such thing as knowing too much about 112 00:06:27,120 --> 00:06:30,280 Speaker 2: what's going on with your body. As someone who is 113 00:06:30,560 --> 00:06:35,480 Speaker 2: a contractor, using something like inside Tracker makes a lot 114 00:06:35,480 --> 00:06:38,000 Speaker 2: of sense for me, right because I don't have access 115 00:06:38,080 --> 00:06:41,440 Speaker 2: to regular blood work, and if I was to go 116 00:06:41,600 --> 00:06:43,919 Speaker 2: pay out of pocket to get blood work done, not 117 00:06:44,040 --> 00:06:46,960 Speaker 2: only would it cost a lot as well, but then 118 00:06:47,160 --> 00:06:52,320 Speaker 2: I wouldn't have the broad understanding that I get through 119 00:06:52,520 --> 00:06:56,279 Speaker 2: the data and the tools that inside Tracker then provides. 120 00:06:56,320 --> 00:06:59,080 Speaker 2: So it's like one thing to pay to go get 121 00:06:59,080 --> 00:07:01,320 Speaker 2: a blood test done, it's another thing to feel as 122 00:07:01,360 --> 00:07:05,040 Speaker 2: though you can actually understand and interpret what that test 123 00:07:05,120 --> 00:07:08,480 Speaker 2: tells you to then use that data to your benefit. 124 00:07:09,000 --> 00:07:10,840 Speaker 1: And you hit on two really good points there. So 125 00:07:11,280 --> 00:07:12,960 Speaker 1: one of them is being able to measure all these 126 00:07:13,000 --> 00:07:15,840 Speaker 1: blood biomarkers and just really understand how your body is 127 00:07:15,880 --> 00:07:18,600 Speaker 1: functioning and performing. But the next one is really being 128 00:07:18,600 --> 00:07:20,480 Speaker 1: able to take that data and kind of put that 129 00:07:20,560 --> 00:07:23,920 Speaker 1: into context. So it's really all about, okay, so how 130 00:07:23,920 --> 00:07:27,440 Speaker 1: can we take that specific data and inform you what 131 00:07:27,480 --> 00:07:30,240 Speaker 1: your next steps are, whether that's with training, whether that's 132 00:07:30,280 --> 00:07:33,240 Speaker 1: through food and nutrition, or even just switching up some 133 00:07:33,240 --> 00:07:36,080 Speaker 1: lifestyle habits. So it is a really great way to 134 00:07:36,120 --> 00:07:38,560 Speaker 1: be able to kind of set the foundation for what 135 00:07:38,600 --> 00:07:39,640 Speaker 1: you do next. 136 00:07:40,320 --> 00:07:42,960 Speaker 2: Right, So before we dive into chatting about some of 137 00:07:43,000 --> 00:07:45,720 Speaker 2: the biomarkers that I found super interesting, what I think 138 00:07:45,720 --> 00:07:47,680 Speaker 2: could be really helpful is if you could give the 139 00:07:47,720 --> 00:07:51,160 Speaker 2: hurdlers a little intel on your background and how your 140 00:07:51,280 --> 00:07:54,400 Speaker 2: passion for improving population health started early on. 141 00:07:55,360 --> 00:07:59,640 Speaker 1: Yeah, so it's interesting. So when I was growing up, 142 00:08:00,000 --> 00:08:03,120 Speaker 1: I'm armene In an Italian. So those are both cultures 143 00:08:03,120 --> 00:08:08,360 Speaker 1: that are centered around really empowered conversations and also food. 144 00:08:09,040 --> 00:08:11,680 Speaker 1: So I grew up really like using food as a 145 00:08:11,760 --> 00:08:14,640 Speaker 1: way to celebrate my culture and also to bring people together, 146 00:08:15,520 --> 00:08:18,560 Speaker 1: and so I was always really interested in like kind 147 00:08:18,560 --> 00:08:22,800 Speaker 1: of like the cultural aspect around food, and then really 148 00:08:23,280 --> 00:08:25,680 Speaker 1: kind of out of nowhere, one day as a teenager, 149 00:08:25,800 --> 00:08:29,280 Speaker 1: I was like, I'm going to go vegetarian, and you know, 150 00:08:29,400 --> 00:08:32,440 Speaker 1: the Armenian side, the Italian side are like, that's not 151 00:08:33,080 --> 00:08:35,520 Speaker 1: what are you doing. That's that's not what we do here, 152 00:08:36,360 --> 00:08:38,640 Speaker 1: and so it was it was super interesting to kind 153 00:08:38,640 --> 00:08:40,560 Speaker 1: of say, like, no, I'm putting my foot down, this 154 00:08:40,600 --> 00:08:43,640 Speaker 1: is something I'm interested in trying. But what I found 155 00:08:43,720 --> 00:08:47,000 Speaker 1: really interesting about that experience was that the foods I 156 00:08:47,080 --> 00:08:50,040 Speaker 1: was eating as a result of just kind of taking 157 00:08:50,080 --> 00:08:52,520 Speaker 1: the leap and becoming a vegetarian actually made me feel 158 00:08:52,640 --> 00:08:55,839 Speaker 1: really really good. So I was sleeping really well. I 159 00:08:55,880 --> 00:08:58,720 Speaker 1: just had a ton of energy, and I was was 160 00:08:58,720 --> 00:09:01,600 Speaker 1: pretty surprised by that, and I was like, Okay, maybe 161 00:09:01,600 --> 00:09:03,640 Speaker 1: there is really something to this kind of what you 162 00:09:03,679 --> 00:09:07,040 Speaker 1: eat actually really does impact how you feel. And so 163 00:09:07,640 --> 00:09:09,960 Speaker 1: I kind of use that as like the stepping stone 164 00:09:10,040 --> 00:09:14,079 Speaker 1: into studying dietetics in college and I got super interested 165 00:09:14,120 --> 00:09:17,000 Speaker 1: in just like how nutrition impacts the body kind of 166 00:09:17,000 --> 00:09:19,880 Speaker 1: at that chemical level as well. But it was really 167 00:09:19,880 --> 00:09:22,800 Speaker 1: through my certificate and global health that really showed me 168 00:09:22,920 --> 00:09:25,360 Speaker 1: how the like the foods that we eat can actually 169 00:09:25,400 --> 00:09:28,120 Speaker 1: impact population health at that larger. 170 00:09:27,880 --> 00:09:30,960 Speaker 3: Level and so or interesting. 171 00:09:31,880 --> 00:09:33,840 Speaker 1: Yeah, and I really that was kind of the catalyst 172 00:09:33,920 --> 00:09:37,680 Speaker 1: into me studying nutrition and then public health in grad school. 173 00:09:38,280 --> 00:09:40,120 Speaker 1: I really wanted to find ways to be able to 174 00:09:40,200 --> 00:09:44,839 Speaker 1: kind of disseminate this like nutrition message and scientific communications 175 00:09:45,040 --> 00:09:45,640 Speaker 1: to as many. 176 00:09:45,480 --> 00:09:46,360 Speaker 4: People as possible. 177 00:09:46,679 --> 00:09:49,960 Speaker 1: So kind of that that was kind of my journey 178 00:09:50,000 --> 00:09:52,679 Speaker 1: into being really interested in nutrition, and the passion has 179 00:09:52,720 --> 00:09:53,679 Speaker 1: only increased since. 180 00:09:54,160 --> 00:09:56,400 Speaker 2: Yeah, I think that context is really helpful and it's 181 00:09:56,400 --> 00:10:00,840 Speaker 2: also really refreshing to hear that you have also experimented 182 00:10:00,880 --> 00:10:04,600 Speaker 2: with your nutrition, learn from that experimentation, and now are 183 00:10:04,679 --> 00:10:07,920 Speaker 2: on the other side helping others to understand that they 184 00:10:08,040 --> 00:10:12,000 Speaker 2: too have that opportunity to try new things, see how 185 00:10:12,000 --> 00:10:15,400 Speaker 2: it feels, and move forward with new knowledge. 186 00:10:15,920 --> 00:10:18,080 Speaker 1: And that was kind of like, the how I was 187 00:10:18,080 --> 00:10:21,120 Speaker 1: feeling was really impacting what I then wanted to eat, 188 00:10:21,160 --> 00:10:22,840 Speaker 1: and then what I was eating really was starting to 189 00:10:22,840 --> 00:10:23,960 Speaker 1: impact how I was feeling. 190 00:10:24,679 --> 00:10:25,880 Speaker 4: But it was really also like. 191 00:10:25,840 --> 00:10:28,480 Speaker 1: When I was measuring my objective measures of health, like 192 00:10:28,679 --> 00:10:30,839 Speaker 1: with through blood biomarkers, that I actually started to make 193 00:10:30,880 --> 00:10:35,400 Speaker 1: some other changes as well. So at some point vegetarian, 194 00:10:35,480 --> 00:10:38,000 Speaker 1: like the being vegetarian for ten years wasn't really what 195 00:10:38,080 --> 00:10:40,040 Speaker 1: was best for my body at that point, and so 196 00:10:40,080 --> 00:10:43,640 Speaker 1: I started incorporating fish back into my diet and slowly 197 00:10:43,920 --> 00:10:44,640 Speaker 1: seafood and. 198 00:10:44,559 --> 00:10:45,160 Speaker 4: Things like that. 199 00:10:45,920 --> 00:10:47,960 Speaker 1: So it's interesting that that it's kind of an iterative 200 00:10:48,000 --> 00:10:52,040 Speaker 1: process really, where you know something that's working for you before, 201 00:10:52,520 --> 00:10:54,680 Speaker 1: maybe something else can be working for you later. And 202 00:10:54,800 --> 00:10:57,320 Speaker 1: so yeah, it's again it's it's like it's kind of 203 00:10:57,320 --> 00:10:59,600 Speaker 1: like a fun aspect of nutrition to be able to. 204 00:10:59,640 --> 00:10:59,920 Speaker 4: Kind of. 205 00:11:01,480 --> 00:11:04,960 Speaker 1: Different approaches different types of foods and kind of see 206 00:11:04,960 --> 00:11:05,400 Speaker 1: how you're. 207 00:11:05,240 --> 00:11:07,640 Speaker 3: Feeling, yeah, for sure. 208 00:11:07,760 --> 00:11:10,120 Speaker 2: So the main thing that I want to talk about 209 00:11:10,120 --> 00:11:13,520 Speaker 2: in our conversation today is inflammation. I saw in my 210 00:11:13,640 --> 00:11:17,360 Speaker 2: blood test results that I have a trend personally over 211 00:11:17,440 --> 00:11:20,960 Speaker 2: the last three years of testing with Insidetracker that my 212 00:11:21,200 --> 00:11:26,200 Speaker 2: inflammation is increasing, which means that the inflammation indicator, the buyer. 213 00:11:26,040 --> 00:11:29,640 Speaker 3: Marker HSCERP, is on the rise. 214 00:11:29,840 --> 00:11:33,120 Speaker 2: And that's not exactly surprising to me, considering I've been 215 00:11:33,200 --> 00:11:36,520 Speaker 2: navigating an injury for so long, but it is scary. 216 00:11:36,800 --> 00:11:40,840 Speaker 2: So why is important to be cognizant of what's going 217 00:11:40,920 --> 00:11:42,760 Speaker 2: on with the inflammation in your body. 218 00:11:43,040 --> 00:11:44,960 Speaker 1: You might have heard of inflammation as always kind of 219 00:11:44,960 --> 00:11:47,280 Speaker 1: this bad thing that you always want to avoid, and 220 00:11:47,360 --> 00:11:49,600 Speaker 1: for the most part, I mean it can be, but 221 00:11:49,800 --> 00:11:53,720 Speaker 1: really evolutionarily there is there are some benefits to inflammation 222 00:11:53,920 --> 00:11:57,640 Speaker 1: after you're exercising, but the problem is when those when 223 00:11:57,640 --> 00:12:01,360 Speaker 1: that inflammation level stays high over time. So basically, when 224 00:12:01,360 --> 00:12:06,800 Speaker 1: you're exercising, you're increasing your body's inflammation levels. So through exercise, 225 00:12:06,840 --> 00:12:08,840 Speaker 1: your body is kind of breaking down these muscles in 226 00:12:08,920 --> 00:12:11,640 Speaker 1: order to start to build them back up, and inflammation 227 00:12:11,720 --> 00:12:13,959 Speaker 1: is part of that process that helps to build those muscles. 228 00:12:13,960 --> 00:12:15,839 Speaker 3: Back up. So with that rise in. 229 00:12:15,760 --> 00:12:18,920 Speaker 1: Inflammation, you're really increasing your blood flow to that area 230 00:12:19,720 --> 00:12:21,760 Speaker 1: and it helps to start to kind of remove all 231 00:12:21,800 --> 00:12:24,960 Speaker 1: of those toxins from that specific area, removes those those 232 00:12:25,000 --> 00:12:28,840 Speaker 1: harmful substances, and that it helps to also stimulate repair 233 00:12:28,880 --> 00:12:32,240 Speaker 1: processes to build your muscles back up stronger. So that's 234 00:12:32,280 --> 00:12:35,599 Speaker 1: how inflammation can be kind of beneficial in the body, 235 00:12:35,640 --> 00:12:39,000 Speaker 1: but over time it can actually start to become pretty harmful. 236 00:12:39,840 --> 00:12:42,160 Speaker 1: So it's more it's kind of the more isn't always 237 00:12:42,160 --> 00:12:46,000 Speaker 1: better type of a thing. So with inflammation, over a 238 00:12:46,040 --> 00:12:49,599 Speaker 1: long period of time, inflammation can actually breed more inflammation, 239 00:12:50,400 --> 00:12:52,920 Speaker 1: so the body can start to detect that inflammation again 240 00:12:52,960 --> 00:12:55,720 Speaker 1: as something that shouldn't be there, so it starts to 241 00:12:55,920 --> 00:12:58,120 Speaker 1: increase inflammation in a way to try to get rid 242 00:12:58,120 --> 00:12:59,959 Speaker 1: of it, but in turn it actually ends up making 243 00:13:00,080 --> 00:13:04,240 Speaker 1: get worse, so that inflammation level can start. When that 244 00:13:04,280 --> 00:13:06,920 Speaker 1: continues to rise, it can actually start to kind of 245 00:13:06,960 --> 00:13:10,120 Speaker 1: send your immune system into that overdrive and it can 246 00:13:10,120 --> 00:13:13,520 Speaker 1: start to impact even healthy cells in the body. So 247 00:13:13,559 --> 00:13:16,360 Speaker 1: it's one of those things that it's important to be 248 00:13:16,440 --> 00:13:19,760 Speaker 1: able to kind of understand where your inflammation levels are 249 00:13:20,520 --> 00:13:24,199 Speaker 1: because you might see inflammation as maybe swelling. Let's say 250 00:13:24,400 --> 00:13:26,520 Speaker 1: your ankle is hurt and you roll your ankle, you 251 00:13:26,600 --> 00:13:30,040 Speaker 1: might see some swelling. But inflammation isn't always something that's 252 00:13:30,120 --> 00:13:33,600 Speaker 1: kind of like visibly present. So it is important to 253 00:13:33,840 --> 00:13:36,920 Speaker 1: know where your inflammation levels are because when it goes 254 00:13:37,000 --> 00:13:39,480 Speaker 1: kind of that undetected and unaddressed, it can start to 255 00:13:39,480 --> 00:13:42,360 Speaker 1: breed more inflammation over time and actually makes it harder 256 00:13:42,360 --> 00:13:42,840 Speaker 1: to recover. 257 00:13:44,160 --> 00:13:46,680 Speaker 3: Yeah, and this is all super helpful. 258 00:13:46,840 --> 00:13:50,559 Speaker 2: Also, of note, you said that this inflammation marker can 259 00:13:51,120 --> 00:13:54,760 Speaker 2: vary based on a few different factors. I know, one 260 00:13:55,120 --> 00:13:57,720 Speaker 2: for women, specifically where you are in your cycle you 261 00:13:57,760 --> 00:14:00,560 Speaker 2: may have more inflammation. And then also if you happen 262 00:14:00,640 --> 00:14:04,720 Speaker 2: to be using hormonal contraceptives, that can also impact this marker. 263 00:14:04,920 --> 00:14:08,160 Speaker 2: When I told my PT this morning that I had 264 00:14:08,240 --> 00:14:11,560 Speaker 2: really high inflammation markers, he was like, I'm not in 265 00:14:11,600 --> 00:14:14,280 Speaker 2: the least bit surprised. You come in here every Tuesday 266 00:14:14,280 --> 00:14:16,840 Speaker 2: and you cringe. He's like, so the question then becomes 267 00:14:17,520 --> 00:14:19,080 Speaker 2: what do you want to do about it? And I 268 00:14:19,120 --> 00:14:21,960 Speaker 2: was like, well, perfect, I'm hopping on this podcast in 269 00:14:22,000 --> 00:14:24,800 Speaker 2: an hour and a half and that's exactly what we're 270 00:14:24,800 --> 00:14:25,640 Speaker 2: going to talk about. 271 00:14:27,040 --> 00:14:29,800 Speaker 1: Yeah, it's perfectly timed, but yeah, to your point, it 272 00:14:29,840 --> 00:14:31,280 Speaker 1: is kind of no surprise that it was at that 273 00:14:31,400 --> 00:14:34,040 Speaker 1: higher state. But then again, the good news is there's 274 00:14:34,120 --> 00:14:37,600 Speaker 1: a ton of different really science based, evidence based practices 275 00:14:37,640 --> 00:14:40,240 Speaker 1: that can help to start to support reducing that inflammation. 276 00:14:40,520 --> 00:14:43,400 Speaker 2: So okay, Michelle, So let's dive into some of those. 277 00:14:43,480 --> 00:14:47,360 Speaker 2: Where does someone begin if they want to get a 278 00:14:47,520 --> 00:14:50,600 Speaker 2: handle on high inflammation in the body. 279 00:14:50,800 --> 00:14:53,880 Speaker 1: Let's start with lifestyle habits. So there's a bunch of 280 00:14:53,880 --> 00:14:56,520 Speaker 1: different lifestyle habits that you can implement to start to 281 00:14:56,560 --> 00:14:59,880 Speaker 1: kind of improve that inflammation. And one interesting thing to 282 00:15:00,360 --> 00:15:02,600 Speaker 1: is that I think as a dietician, I was expecting 283 00:15:02,600 --> 00:15:05,480 Speaker 1: to talk to people a ton about always about nutrition, 284 00:15:05,760 --> 00:15:07,320 Speaker 1: but actually when it comes to kind of that whole 285 00:15:07,320 --> 00:15:10,080 Speaker 1: body health, there are so many different aspects, including a 286 00:15:10,080 --> 00:15:13,480 Speaker 1: lot of those lifestyle habits that can really impact your body. 287 00:15:13,760 --> 00:15:16,080 Speaker 1: The first thing I would look at, or the first 288 00:15:16,080 --> 00:15:18,040 Speaker 1: two things I would look at, are stress and sleep. 289 00:15:18,960 --> 00:15:22,800 Speaker 1: So stress levels, whether that's kind of that physical stress, 290 00:15:22,880 --> 00:15:24,840 Speaker 1: like if you're kind of let's say you're being chased 291 00:15:24,840 --> 00:15:28,960 Speaker 1: by a bear, That physical stress can increase inflammation levels, 292 00:15:29,080 --> 00:15:31,560 Speaker 1: but so can the emotional and mental stress as well. 293 00:15:32,480 --> 00:15:35,320 Speaker 1: And of course easier said than done, but being able 294 00:15:35,360 --> 00:15:38,720 Speaker 1: to kind of keep those stress levels at bay is 295 00:15:38,720 --> 00:15:40,680 Speaker 1: something that can also help with inflammation. 296 00:15:41,080 --> 00:15:45,000 Speaker 2: Emotional stress can really manifest in a way that can 297 00:15:45,040 --> 00:15:48,440 Speaker 2: be detrimental to more than just your feelings, right, It 298 00:15:48,480 --> 00:15:52,280 Speaker 2: really does impact us holistically. I know that through some 299 00:15:52,360 --> 00:15:54,520 Speaker 2: of the data on my whoop strap that I was 300 00:15:54,520 --> 00:15:57,240 Speaker 2: wearing for quite some time. There would be days where 301 00:15:57,440 --> 00:16:02,920 Speaker 2: I wouldn't be physically challenging myself to the max, but 302 00:16:03,080 --> 00:16:05,840 Speaker 2: it was just such an emotionally draining day. Work was 303 00:16:05,840 --> 00:16:08,200 Speaker 2: really a hectic that I would have such a high strain, 304 00:16:08,640 --> 00:16:10,960 Speaker 2: and that strain was based on the fact that I 305 00:16:11,120 --> 00:16:13,640 Speaker 2: was truly just taxed period. 306 00:16:14,040 --> 00:16:14,760 Speaker 4: And that's so true. 307 00:16:14,800 --> 00:16:16,440 Speaker 1: And it's one of those things too where it's like 308 00:16:16,480 --> 00:16:18,200 Speaker 1: you have to like kind of take note of that 309 00:16:18,440 --> 00:16:20,120 Speaker 1: like within your body and then be like, okay, so 310 00:16:20,120 --> 00:16:21,960 Speaker 1: how can I pull back or where can I pull 311 00:16:22,000 --> 00:16:24,080 Speaker 1: back to start to help to keep that kind of 312 00:16:24,080 --> 00:16:27,080 Speaker 1: at bay and then like propel yourself forward for the 313 00:16:27,120 --> 00:16:28,480 Speaker 1: next kind of for the next thing. 314 00:16:28,640 --> 00:16:33,480 Speaker 2: So yeah, and that is definitely where different mindfulness tactics 315 00:16:33,520 --> 00:16:38,120 Speaker 2: come in. Breath work, meditation, and also journaling, speaking with 316 00:16:38,200 --> 00:16:40,640 Speaker 2: someone that you care about. These are all very simple, 317 00:16:40,800 --> 00:16:44,360 Speaker 2: easy tools that are available to us at no cost 318 00:16:44,600 --> 00:16:47,400 Speaker 2: that we can keep in the toolbox to pull out. 319 00:16:47,240 --> 00:16:47,760 Speaker 3: To keep that. 320 00:16:47,920 --> 00:16:50,360 Speaker 2: At Bay, we first and foremost talked about keeping your 321 00:16:50,360 --> 00:16:53,760 Speaker 2: stress levels in check. You also mentioned the big buzzword, 322 00:16:53,800 --> 00:16:54,800 Speaker 2: which is sleep. 323 00:16:55,840 --> 00:16:58,880 Speaker 1: Yes, so sleep is, like, it's interesting that sleep is 324 00:16:58,920 --> 00:17:00,640 Speaker 1: kind of a hot topic right now and kind of 325 00:17:00,640 --> 00:17:03,840 Speaker 1: the wellness and endurance and even come of the longevity 326 00:17:03,840 --> 00:17:07,800 Speaker 1: world right now. I say it's interesting because it's often 327 00:17:07,840 --> 00:17:11,160 Speaker 1: really the most simple, zero cost tool that you can 328 00:17:11,280 --> 00:17:13,879 Speaker 1: use to kind of impact your health. So it's one 329 00:17:13,880 --> 00:17:15,560 Speaker 1: of those things that it's like if you just do 330 00:17:15,640 --> 00:17:18,040 Speaker 1: it for seven to eight hours per day, then your 331 00:17:18,040 --> 00:17:21,640 Speaker 1: body is like going to be pretty happy. So that's 332 00:17:21,680 --> 00:17:24,040 Speaker 1: why I think sleep is it's interesting that sleep kind 333 00:17:24,040 --> 00:17:26,320 Speaker 1: of is is so important because it is so relevant. 334 00:17:26,720 --> 00:17:29,400 Speaker 1: So basically, during sleep and rest, the body is able 335 00:17:29,480 --> 00:17:33,040 Speaker 1: to kind of start to send itself into these repair processes, 336 00:17:33,840 --> 00:17:36,840 Speaker 1: so that deep sleep is really important for being able 337 00:17:36,880 --> 00:17:39,879 Speaker 1: to repair itself. And then it can also help to 338 00:17:39,960 --> 00:17:42,439 Speaker 1: keep inflammation levels low as well because it supports a 339 00:17:42,440 --> 00:17:43,399 Speaker 1: healthy immune system. 340 00:17:43,800 --> 00:17:48,119 Speaker 2: For someone who may feel as though they struggle with sleep, 341 00:17:48,359 --> 00:17:51,560 Speaker 2: I know I'm talking to a dietitian. Is there anything 342 00:17:51,560 --> 00:17:54,560 Speaker 2: that you can recommend when it comes to how we 343 00:17:54,640 --> 00:17:58,280 Speaker 2: eat or fuel ourselves that can result in better sleep 344 00:17:58,359 --> 00:18:00,560 Speaker 2: and then as a result less inflammation. 345 00:18:01,440 --> 00:18:01,640 Speaker 4: Oh. 346 00:18:01,680 --> 00:18:04,960 Speaker 1: Absolutely, So I would say kind of that biggest piece 347 00:18:05,000 --> 00:18:07,359 Speaker 1: I would say when we're talking about nutrition for sleep 348 00:18:07,400 --> 00:18:10,760 Speaker 1: would be magnesium. So magnesium is kind of that anti 349 00:18:10,760 --> 00:18:14,320 Speaker 1: stress mineral that helps to relax the body and helps 350 00:18:14,320 --> 00:18:17,680 Speaker 1: to kind of send it into sleep through the production 351 00:18:17,920 --> 00:18:21,800 Speaker 1: of melatonin in like in a natural way. So magnesium 352 00:18:21,840 --> 00:18:24,880 Speaker 1: is an important mineral, really important for like over three 353 00:18:24,960 --> 00:18:27,760 Speaker 1: hundred chemical processes in the body, one of the most 354 00:18:27,800 --> 00:18:30,520 Speaker 1: abundant in the body as well, and not only could 355 00:18:30,560 --> 00:18:34,080 Speaker 1: it impact sleep, but it's actually really commonly suboptimal in 356 00:18:34,240 --> 00:18:38,080 Speaker 1: endurance athletes. So magnesium can be lost through kind of 357 00:18:38,119 --> 00:18:40,719 Speaker 1: that fluid loss, whether that's through sweat or frequent urination 358 00:18:41,520 --> 00:18:44,560 Speaker 1: in endurance athletes. And one of those great examples about 359 00:18:44,560 --> 00:18:47,520 Speaker 1: how like one specific thing in the body can impact 360 00:18:47,600 --> 00:18:49,600 Speaker 1: so many other processes throughout. 361 00:18:50,720 --> 00:18:54,760 Speaker 2: And I was low in magnesium when we did this 362 00:18:54,880 --> 00:18:57,600 Speaker 2: last blood panel, which I found to be super interesting. 363 00:18:57,720 --> 00:18:59,359 Speaker 2: So that was one of the first things that you 364 00:18:59,400 --> 00:19:02,520 Speaker 2: and I spoke about when it comes to maybe shifting 365 00:19:02,560 --> 00:19:03,920 Speaker 2: any supplementation I'm doing. 366 00:19:03,960 --> 00:19:06,040 Speaker 3: I know that regularly I take AG one. 367 00:19:06,359 --> 00:19:08,600 Speaker 2: There isn't a lot of magnesium in there, so that 368 00:19:08,720 --> 00:19:11,120 Speaker 2: is something that I may want to add into the mix, 369 00:19:11,320 --> 00:19:13,359 Speaker 2: just like I did a couple of years back with 370 00:19:13,440 --> 00:19:15,040 Speaker 2: their vitamin D three K two. 371 00:19:15,720 --> 00:19:18,200 Speaker 1: I think magnesium is a great option there, especially because 372 00:19:18,200 --> 00:19:21,480 Speaker 1: those magnesium levels were low, and that RBC magnesium level 373 00:19:21,520 --> 00:19:23,919 Speaker 1: was low as well, So I would say that, in 374 00:19:23,960 --> 00:19:27,479 Speaker 1: combination with wanting to stimulate those repair processes in the body, 375 00:19:28,000 --> 00:19:31,639 Speaker 1: makes a magnesium supplement a great option. I recommend taking 376 00:19:31,640 --> 00:19:34,080 Speaker 1: that magnesium supplement at night, maybe one or two hours 377 00:19:34,119 --> 00:19:36,800 Speaker 1: before bed, to help to kind of stimulate that production 378 00:19:36,840 --> 00:19:37,480 Speaker 1: of melatonin. 379 00:19:38,400 --> 00:19:41,080 Speaker 2: Yeah, and I know that there is magnesium, for instance, 380 00:19:41,119 --> 00:19:44,240 Speaker 2: also in the element that I'll drink when I'm doing 381 00:19:44,320 --> 00:19:47,040 Speaker 2: like an endurance activity. So if I'm going on a 382 00:19:47,080 --> 00:19:48,479 Speaker 2: bike ride or going on a long run and I'm 383 00:19:48,520 --> 00:19:52,280 Speaker 2: bringing my own bottles, oftentimes I'll have at least one 384 00:19:52,280 --> 00:19:54,879 Speaker 2: to two element packets. But the thing there again is 385 00:19:54,920 --> 00:19:58,440 Speaker 2: that each serving of element only has sixty milligrams of magnesium, 386 00:19:58,440 --> 00:20:01,760 Speaker 2: which is only fifteen percent the recommended daily value. So 387 00:20:02,000 --> 00:20:05,679 Speaker 2: being cognizant about how much you're actually taking in and 388 00:20:05,760 --> 00:20:08,080 Speaker 2: knowing that just because something says like it has magnesium, 389 00:20:08,320 --> 00:20:10,480 Speaker 2: does it mean that it's giving you exactly what you 390 00:20:10,600 --> 00:20:12,399 Speaker 2: need to fill that RDV. 391 00:20:13,480 --> 00:20:15,000 Speaker 4: Yeah, and that's a great point too. 392 00:20:15,040 --> 00:20:17,240 Speaker 1: A lot of these, like these different supplements and stuff 393 00:20:17,280 --> 00:20:19,080 Speaker 1: can help to start to fill in some of those gaps. 394 00:20:19,160 --> 00:20:20,760 Speaker 1: But really the best way to kind of know if 395 00:20:20,760 --> 00:20:22,720 Speaker 1: you're in that optimal level or if you've had enough 396 00:20:22,840 --> 00:20:25,439 Speaker 1: that's best for you given your activity level, is to 397 00:20:25,560 --> 00:20:27,680 Speaker 1: be able to understand where those baseline levels are. 398 00:20:28,600 --> 00:20:31,719 Speaker 2: Definitely okay. So we've talked about stress, We've talked about sleep. 399 00:20:31,960 --> 00:20:34,760 Speaker 2: Now talk to us a little bit about the good 400 00:20:34,800 --> 00:20:38,199 Speaker 2: stuff about the diet. Where does someone begin when it 401 00:20:38,240 --> 00:20:41,840 Speaker 2: comes to wanting to reel in their diet to be 402 00:20:41,920 --> 00:20:43,719 Speaker 2: cognizant of their inflammation levels. 403 00:20:44,040 --> 00:20:46,240 Speaker 1: So there are a lot of dietary practices that people 404 00:20:46,280 --> 00:20:50,400 Speaker 1: can start to implement to improve their inflammation levels. I'll 405 00:20:50,400 --> 00:20:53,440 Speaker 1: talk about three, so one of them being the first 406 00:20:53,440 --> 00:20:57,119 Speaker 1: being antioxidant rich foods, and then the second kind of 407 00:20:57,160 --> 00:20:59,520 Speaker 1: bucket of them being those foods that can support gut 408 00:20:59,560 --> 00:21:04,320 Speaker 1: health and some of those different strategies there. So when 409 00:21:04,359 --> 00:21:09,000 Speaker 1: it comes to antioxidants, antioxidants really help to help to 410 00:21:09,119 --> 00:21:12,720 Speaker 1: limit the damage of free radicals on your cells. And 411 00:21:12,760 --> 00:21:16,600 Speaker 1: that's something that's really important because that free radical damage 412 00:21:16,840 --> 00:21:20,920 Speaker 1: can increase oxidative stress and actually lead to inflammation. So 413 00:21:21,000 --> 00:21:24,080 Speaker 1: I would say when it comes to those antioxidant rich foods, 414 00:21:24,280 --> 00:21:26,800 Speaker 1: there are a few that can be very beneficial. One 415 00:21:26,840 --> 00:21:29,560 Speaker 1: of the antioxidants that people might have heard about when 416 00:21:29,600 --> 00:21:32,840 Speaker 1: it comes to their immune system is vitamin C. So 417 00:21:33,160 --> 00:21:35,800 Speaker 1: I think when we're all little, it's when someone when 418 00:21:35,800 --> 00:21:38,200 Speaker 1: you think that you have a cold coming on, someone 419 00:21:38,280 --> 00:21:40,240 Speaker 1: might have told you, all right, let's take some vitamin C. 420 00:21:40,720 --> 00:21:43,640 Speaker 1: Let's try to knock out that cold. But it's interesting, 421 00:21:43,680 --> 00:21:45,920 Speaker 1: so that actually is it's kind of tried and true 422 00:21:45,960 --> 00:21:49,639 Speaker 1: and actually backed by science. So vitamin C is an 423 00:21:49,680 --> 00:21:53,199 Speaker 1: antioxidant that can help to limit that oxidative stress in 424 00:21:53,240 --> 00:21:55,720 Speaker 1: the body. So when it comes to vitamin C, I 425 00:21:55,760 --> 00:22:02,200 Speaker 1: would recommend foods like oranges, fairies, broccoli, bell peppers, all 426 00:22:02,240 --> 00:22:03,600 Speaker 1: great sources of vitamin see. 427 00:22:03,920 --> 00:22:07,280 Speaker 2: I know also in my analysis from the blood work 428 00:22:07,320 --> 00:22:09,720 Speaker 2: panel that I had two other foods that are mentioned 429 00:22:09,720 --> 00:22:12,119 Speaker 2: here are soybeans and chia seeds. 430 00:22:12,359 --> 00:22:13,680 Speaker 3: Let's talk a little bit about that. 431 00:22:14,400 --> 00:22:18,160 Speaker 1: Yeah, definitely so you'll see those types of foods because 432 00:22:18,160 --> 00:22:21,040 Speaker 1: of their impact on the gut health and how gut 433 00:22:21,160 --> 00:22:26,119 Speaker 1: is really impacted impacted by and impacts inflammation. So you 434 00:22:26,200 --> 00:22:28,440 Speaker 1: might have heard something like the Commons saying, all right, 435 00:22:28,480 --> 00:22:30,600 Speaker 1: seventy percent of your immune system was within your gut, 436 00:22:31,040 --> 00:22:34,040 Speaker 1: but actually, in fact it might be quite higher than that. 437 00:22:34,520 --> 00:22:37,320 Speaker 1: So the gut is really beneficial for being able to 438 00:22:37,400 --> 00:22:41,520 Speaker 1: kind of stimulate these immune responses. And it's really important 439 00:22:41,520 --> 00:22:45,199 Speaker 1: to enrich and diversify the good gut bacteria that you 440 00:22:45,280 --> 00:22:47,600 Speaker 1: do have, and a couple of ways to do that 441 00:22:47,640 --> 00:22:51,280 Speaker 1: are through foods. So the soy is the soy is 442 00:22:51,280 --> 00:22:53,679 Speaker 1: an example of a fermented food that can help to 443 00:22:53,720 --> 00:22:56,679 Speaker 1: diversify and enrich the good gut bacteria in your body, 444 00:22:57,040 --> 00:22:59,160 Speaker 1: which can help to improve your gut lining and which 445 00:22:59,200 --> 00:23:03,720 Speaker 1: also impacts the immune system and inflammation levels. And then 446 00:23:03,880 --> 00:23:06,320 Speaker 1: gia sets are a great example of a fiber rich 447 00:23:06,400 --> 00:23:10,359 Speaker 1: food which you might also hear of as a prebiotic food, 448 00:23:10,920 --> 00:23:13,520 Speaker 1: which can also really help to increase the diversity and 449 00:23:13,640 --> 00:23:15,400 Speaker 1: enrichment of your gut bacteria. 450 00:23:15,560 --> 00:23:19,040 Speaker 2: Yeah, and I hear often as well that fatty fish 451 00:23:19,080 --> 00:23:20,320 Speaker 2: can be good for inflammation. 452 00:23:20,480 --> 00:23:22,200 Speaker 3: Is that true? Yeah? 453 00:23:22,200 --> 00:23:23,680 Speaker 4: That's another thing that can also help. 454 00:23:23,840 --> 00:23:26,360 Speaker 1: So fatty fish is really high in those omega three 455 00:23:26,400 --> 00:23:30,280 Speaker 1: fatty acids, which can be very beneficial there for your 456 00:23:30,280 --> 00:23:33,960 Speaker 1: inflammation levels. It helps to also increase the absorption of 457 00:23:34,000 --> 00:23:36,680 Speaker 1: certain nutrients in the body as well. That can also 458 00:23:36,720 --> 00:23:40,080 Speaker 1: help with inflammation and repair processes and all of that. 459 00:23:40,560 --> 00:23:42,640 Speaker 2: So I think what would be helpful now is then 460 00:23:42,760 --> 00:23:45,879 Speaker 2: to inversely talk about some things that you may want 461 00:23:45,920 --> 00:23:49,359 Speaker 2: to avoid if you are working to lessen inflammation. 462 00:23:49,600 --> 00:23:51,159 Speaker 3: So where does someone begin there? 463 00:23:51,800 --> 00:23:53,359 Speaker 4: Yeah, no, that's a great question. 464 00:23:53,520 --> 00:23:55,840 Speaker 1: So I would say, first and foremost to kind of 465 00:23:55,920 --> 00:23:59,800 Speaker 1: lessen that inflammation, I would look at the different activities that. 466 00:23:59,760 --> 00:24:00,760 Speaker 4: You're participating in. 467 00:24:01,040 --> 00:24:03,600 Speaker 1: So if you have that really high level of inflammation, 468 00:24:04,440 --> 00:24:08,000 Speaker 1: participating in like high intensity activities for the next seven 469 00:24:08,080 --> 00:24:10,520 Speaker 1: days can be it can be kind of challenging because 470 00:24:11,000 --> 00:24:14,240 Speaker 1: that inflammation can start to breed more that inflammation and 471 00:24:14,320 --> 00:24:17,280 Speaker 1: inflammation is associated or can be increased by some of 472 00:24:17,280 --> 00:24:20,359 Speaker 1: those higher impact activities. So then kind of conversely, I 473 00:24:20,359 --> 00:24:23,159 Speaker 1: would say, any kind of like way to incorporate some 474 00:24:23,200 --> 00:24:26,399 Speaker 1: of those low activity, low impact activities can help to 475 00:24:26,480 --> 00:24:29,800 Speaker 1: start to reduce some of that inflammation as well. So 476 00:24:29,920 --> 00:24:31,560 Speaker 1: it can kind of keep your body in motion, but 477 00:24:31,680 --> 00:24:34,800 Speaker 1: have a little bit of a lesser impact on your joints, 478 00:24:34,800 --> 00:24:37,120 Speaker 1: your muscles, and hopefully some of that pain. 479 00:24:38,680 --> 00:24:41,560 Speaker 2: And then from a food pov, I know things we 480 00:24:41,640 --> 00:24:45,440 Speaker 2: hear all of the time. Sugary beverages, refined carbs, too 481 00:24:45,480 --> 00:24:48,800 Speaker 2: many desserts, processed foods. And I'm laughing a little bit 482 00:24:48,800 --> 00:24:51,120 Speaker 2: because you talked about your upbringing and your family. It's 483 00:24:51,160 --> 00:24:53,240 Speaker 2: all the things that are going to likely be at 484 00:24:53,280 --> 00:24:55,280 Speaker 2: like your family barbecue on a Saturday. 485 00:24:56,000 --> 00:24:58,400 Speaker 1: Oh totally, yeah, So a lot of those foods can 486 00:24:58,520 --> 00:25:01,919 Speaker 1: exactly like you mentioned, can increase that inflammation levels. So 487 00:25:02,600 --> 00:25:05,680 Speaker 1: those sugary foods, those foods that are really those are 488 00:25:05,760 --> 00:25:08,560 Speaker 1: that are higher and saturated fat can increase inflammation levels 489 00:25:08,560 --> 00:25:11,919 Speaker 1: as well because they are pro inflammatory. But what I 490 00:25:11,960 --> 00:25:14,080 Speaker 1: will say, it's still fun to participate in that family 491 00:25:14,119 --> 00:25:17,439 Speaker 1: barbecue and you know, kind of all hang out and stuff, 492 00:25:17,440 --> 00:25:19,080 Speaker 1: but I would say to kind of reach for some 493 00:25:19,119 --> 00:25:21,200 Speaker 1: of those foods that might be more supportive of it 494 00:25:21,280 --> 00:25:24,199 Speaker 1: inflammation levels, like those berries, maybe some of the veggies 495 00:25:24,240 --> 00:25:24,879 Speaker 1: that are on the grill. 496 00:25:26,119 --> 00:25:28,920 Speaker 2: Got it super helpful now for someone who whether it's 497 00:25:28,960 --> 00:25:31,840 Speaker 2: inflammation or something else that they're wanting to work on 498 00:25:32,000 --> 00:25:34,159 Speaker 2: or focus on. What would you say is one of 499 00:25:34,200 --> 00:25:37,600 Speaker 2: the best ways to get a handle on your diet 500 00:25:37,640 --> 00:25:39,720 Speaker 2: and what you're putting into your body so that you 501 00:25:39,760 --> 00:25:41,280 Speaker 2: can make positive changes. 502 00:25:42,240 --> 00:25:43,200 Speaker 4: Yeah, great question. 503 00:25:43,520 --> 00:25:45,200 Speaker 1: I would say the really the thing is to kind 504 00:25:45,200 --> 00:25:48,359 Speaker 1: of listen to your body and like understand how it's feeling, 505 00:25:49,280 --> 00:25:51,600 Speaker 1: and then also to just like test out different things. 506 00:25:52,000 --> 00:25:53,800 Speaker 1: So I think when you're really kind of in tune 507 00:25:53,840 --> 00:25:56,600 Speaker 1: with your body and how you're feeling, you can kind 508 00:25:56,600 --> 00:26:00,400 Speaker 1: of understand how it's reacting and responding to foods, autrition 509 00:26:00,680 --> 00:26:03,960 Speaker 1: and diet, and all of that is really quite personalized. 510 00:26:04,240 --> 00:26:07,360 Speaker 1: So what's great for my specific body and what's great 511 00:26:07,359 --> 00:26:10,200 Speaker 1: for your specific body might be completely different. So being 512 00:26:10,240 --> 00:26:12,520 Speaker 1: able to really be in tune with like how foods 513 00:26:12,560 --> 00:26:15,200 Speaker 1: are making you feel, I think is a really great 514 00:26:15,200 --> 00:26:17,960 Speaker 1: place to start and start to making those positive changes. 515 00:26:18,400 --> 00:26:19,640 Speaker 3: This is all so helpful. 516 00:26:19,680 --> 00:26:21,960 Speaker 2: So before I let you go today, there is one 517 00:26:22,040 --> 00:26:23,960 Speaker 2: other thing I want to make sure that we touch on, 518 00:26:24,119 --> 00:26:27,920 Speaker 2: and that is iron and farritin and their importance in 519 00:26:28,119 --> 00:26:30,359 Speaker 2: the body. I know that previously I was low in 520 00:26:30,400 --> 00:26:33,000 Speaker 2: both of these. Now they are in optimal zones, thank god. 521 00:26:33,280 --> 00:26:36,160 Speaker 2: So why is this an area of concern, especially for women. 522 00:26:36,520 --> 00:26:37,560 Speaker 4: Yeah, great question. 523 00:26:38,280 --> 00:26:41,200 Speaker 1: So with iron and faretin, those levels can be lower 524 00:26:41,200 --> 00:26:44,840 Speaker 1: in women for a couple of different reasons, the main 525 00:26:44,920 --> 00:26:47,600 Speaker 1: one being kind of that blood loss that women experience 526 00:26:47,640 --> 00:26:50,720 Speaker 1: each month through menstruation, So that blood loss can also 527 00:26:50,840 --> 00:26:53,480 Speaker 1: can lead to that lower level of iron throughout the body. 528 00:26:54,200 --> 00:26:57,040 Speaker 1: And then faretin is that storage form of iron which 529 00:26:57,080 --> 00:26:59,960 Speaker 1: can also be lower as a result of that prolonged 530 00:27:00,119 --> 00:27:03,400 Speaker 1: lower levels of iron through that blood loss. But it's 531 00:27:03,440 --> 00:27:08,960 Speaker 1: especially important for athletic females because basically, actually athletic females 532 00:27:09,000 --> 00:27:11,840 Speaker 1: are three times more likely to have lower ferretin levels 533 00:27:12,160 --> 00:27:15,680 Speaker 1: than even non athletic females. So not only is kind 534 00:27:15,720 --> 00:27:18,879 Speaker 1: of the is kind of the sex and the menstruation 535 00:27:19,480 --> 00:27:22,359 Speaker 1: something that's impacting those levels, but also that activity level. 536 00:27:23,040 --> 00:27:26,840 Speaker 1: So when you're participating in those larger endurance activities, that 537 00:27:26,880 --> 00:27:29,880 Speaker 1: foot strike when your foot is hitting the ground can 538 00:27:29,920 --> 00:27:32,080 Speaker 1: actually break up some of that iron and reduce that 539 00:27:32,160 --> 00:27:34,719 Speaker 1: level throughout the body. So that's one reason that athletic 540 00:27:34,800 --> 00:27:37,840 Speaker 1: females are more prone to having that lower ferreton level. 541 00:27:38,160 --> 00:27:40,560 Speaker 2: And why is it so important for us to make 542 00:27:40,600 --> 00:27:45,000 Speaker 2: sure that we are as close to optimize there as possible. 543 00:27:45,760 --> 00:27:49,880 Speaker 1: Yeah, so iron is really it's helpful for transporting oxygen 544 00:27:49,880 --> 00:27:53,399 Speaker 1: throughout the body. So when that oxygen it's coming from 545 00:27:53,440 --> 00:27:55,919 Speaker 1: your lungs, it really needs to be transported into your 546 00:27:55,960 --> 00:27:59,480 Speaker 1: muscles and cells as you're participating in that in that activity. 547 00:28:00,080 --> 00:28:02,720 Speaker 1: And I heard something that's helpful for that process. So 548 00:28:02,880 --> 00:28:04,720 Speaker 1: when you're where and you can imagine when you're kind 549 00:28:04,720 --> 00:28:07,280 Speaker 1: of in an endurance activity, you're kind of your body 550 00:28:07,359 --> 00:28:10,200 Speaker 1: is kind of craving some of that oxygen which iron 551 00:28:10,240 --> 00:28:11,040 Speaker 1: can help to deliver. 552 00:28:11,480 --> 00:28:14,240 Speaker 2: Right, So if you are low in iron, then you 553 00:28:14,320 --> 00:28:19,080 Speaker 2: may feel fatigued faster because your blood vessels are not 554 00:28:19,240 --> 00:28:21,480 Speaker 2: delivering the oxygen where it needs to go. 555 00:28:22,320 --> 00:28:23,119 Speaker 4: That's exactly it. 556 00:28:23,400 --> 00:28:26,919 Speaker 2: Again, so much helpful information in this conversation. I'm so 557 00:28:27,480 --> 00:28:29,480 Speaker 2: I feel so lucky that this is a tool within 558 00:28:29,520 --> 00:28:32,680 Speaker 2: my toolbox. If you are personally interested in getting an 559 00:28:32,680 --> 00:28:36,439 Speaker 2: inside Tracker test done, Inside Tracker is offering twenty percent 560 00:28:36,640 --> 00:28:39,120 Speaker 2: off their entire store if you head on over to 561 00:28:39,240 --> 00:28:42,520 Speaker 2: insidetracker dot com slash hurdle. I'm sure I will mention 562 00:28:42,560 --> 00:28:46,760 Speaker 2: that in the introduction as well. But regardless, knowing what's 563 00:28:46,760 --> 00:28:49,080 Speaker 2: going on your body like I said earlier, you will 564 00:28:49,120 --> 00:28:53,520 Speaker 2: never ever ever regret being armed with the information so 565 00:28:53,560 --> 00:28:56,400 Speaker 2: that you can feel and perform your best. 566 00:28:56,600 --> 00:28:57,640 Speaker 3: Before I let. 567 00:28:57,480 --> 00:28:59,680 Speaker 2: You go, Michelle, is there anything else that you want 568 00:28:59,720 --> 00:29:00,840 Speaker 2: to add here? 569 00:29:01,280 --> 00:29:02,120 Speaker 3: For the hurdlers. 570 00:29:02,320 --> 00:29:03,880 Speaker 1: We talked a lot about kind of listening to your 571 00:29:03,920 --> 00:29:07,200 Speaker 1: body when it comes to those different biomarket levels, and 572 00:29:07,240 --> 00:29:10,000 Speaker 1: I think also it's important to remember that not every 573 00:29:10,040 --> 00:29:12,720 Speaker 1: day has to be perfect. I think it's really important 574 00:29:12,760 --> 00:29:15,080 Speaker 1: to kind of do everything you can to start to 575 00:29:15,080 --> 00:29:17,560 Speaker 1: improve your health, but not every day is perfect. That's 576 00:29:17,560 --> 00:29:20,200 Speaker 1: also totally okay. 577 00:29:20,240 --> 00:29:22,920 Speaker 2: It's okay not every day is perfect. Do the best 578 00:29:22,920 --> 00:29:24,920 Speaker 2: you can with what you have. Michelle, thank you so 579 00:29:25,040 --> 00:29:27,280 Speaker 2: much for your time today. How do the hurdlers follow 580 00:29:27,280 --> 00:29:28,880 Speaker 2: along with you? How do they keep up with you? 581 00:29:29,000 --> 00:29:30,680 Speaker 2: Give us your info? 582 00:29:31,280 --> 00:29:32,000 Speaker 4: My information. 583 00:29:32,440 --> 00:29:34,920 Speaker 1: You can follow my website at Michelle Darian dot com 584 00:29:35,480 --> 00:29:37,480 Speaker 1: and I work at inside Tracker on Instagram. 585 00:29:37,520 --> 00:29:39,440 Speaker 4: That's at inside Tracker Beautiful. 586 00:29:39,520 --> 00:29:42,160 Speaker 2: I'm over at Emily a Body and at Hurdle Podcast 587 00:29:42,360 --> 00:29:43,800 Speaker 2: Another Hurdle Conquered. 588 00:29:44,040 --> 00:29:45,120 Speaker 3: Catch you guys next time.