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Speaker 1: Welcome to the Rise and Conquer Podcasts. This podcast is

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Speaker 1: for women who want to take ownership of their lives,

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Speaker 1: live unapologetically, and are ready to turn their biggest dreams

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Speaker 1: into their reality. If you're ready to be armed with

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Speaker 1: the tools that will inspire to take bold action, feel

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Speaker 1: confident within yourself, and conquer your goals, then you've come

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Speaker 1: to the right place. I'm your host, Georgie Stevenson. I'm

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Speaker 1: a lawyer turned entrepreneur, co founder of Naked Harvest Supplements,

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Speaker 1: and social media personality with a community of over three

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Speaker 1: hundred thousand. I grew up believing I had to pursue

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Speaker 1: the safe option and fit into a mold others had

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Speaker 1: created for me. But then I entered my corporate law

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Speaker 1: job and I realized that settling for a reality that

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Speaker 1: didn't set my soul on fire was something I was

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Speaker 1: not prepared to do. I want to more, and I

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Speaker 1: have a feeling you do too. Join me and special

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Speaker 1: guests weekly as we get down to the nitty gritty

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Speaker 1: on all things health, mastering your mindset, creating lasting habits,

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Speaker 1: thriving in your career and relationships, plus so much more,

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Speaker 1: and together we'll gain the knowledge and perspective to pursue

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Speaker 1: our wildest dreams and kick fear to the curb. Well,

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Speaker 1: what are you waiting for? Let's rise and conquer. Hey guys,

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Speaker 1: and welcome to another episode of the Rising Conquer podcast. Today,

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Speaker 1: I am sitting down with dietitians and nutritionists Alex and

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Speaker 1: Anna from The Biting Truth. These two work together as

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Speaker 1: workplace wellness consultants and are dedicated to empowering employees to

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Speaker 1: take control of their health and live their healthiest lives possible.

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Speaker 1: In our convo, we dive into the best practical tips

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Speaker 1: on how you can use food to increase your productivity

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Speaker 1: and energy levels while working, as well as the best

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Speaker 1: practical hacks that will help us meal prep and save

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Speaker 1: our precious time in our busy lives. We also get

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Speaker 1: into what a flexitarian diet is and bust a few

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Speaker 1: common myths about food. Alex and Anna are both extremely

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Speaker 1: passionate and have a wealth of knowledge about achieving a

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Speaker 1: healthy balance. Let's get into the show. Welcome to the show,

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Speaker 1: Alex Sananna, thank you so much for being here.

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Speaker 2: Thank you so much for having us. Georgie, We're super

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Speaker 2: excited to be here.

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Speaker 1: Of course, I'm very excited about this. I was telling

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Speaker 1: the girls off air that because I used to work corporate,

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Speaker 1: I found out about used too, and I was like,

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Speaker 1: this is cool, this is such a needed thing. So

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Speaker 1: we're going to get into your background and your story

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Speaker 1: and everything you do. But before that, something that I

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Speaker 1: ask or my guests is what current season they're in?

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Speaker 1: And this is just because I think we go through

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Speaker 1: seasons where you know, we might be really busy, but

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Speaker 1: it's good to know that that's just to season, and

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Speaker 1: you know there's certain things we need to prioritize, but

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Speaker 1: it's just a season. So what current season are you

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Speaker 1: too in?

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Speaker 2: Yeah? So I guess working in the health and nutrition

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Speaker 2: space is time of year, so January February where everyone

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Speaker 2: wants to, you know, achieve all their health goals. So

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Speaker 2: things have been pretty busy for us, So i'd say

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Speaker 2: we're in a pretty busy season. And we're also working

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Speaker 2: on quite a few projects, particularly a challenge that we're

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Speaker 2: really excited to talk about with you today. So yeah,

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Speaker 2: i'd say we're in a pretty busy season at the

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Speaker 2: moment for sure.

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Speaker 1: For sure feels so for the audience who don't know

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Speaker 1: who you are and what you guys, do can you

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Speaker 1: explain in a little snapshot.

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Speaker 3: Yeah, I mean that's always such a hard question. I

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Speaker 3: feel like we do so many different things. We always

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Speaker 3: kind of rund off a whole bunch of but basically,

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Speaker 3: we're both dieticians and we're the founders are the biting truth. Yeah.

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Speaker 3: So we are food bloggers, food writers, recipe developers. We

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Speaker 3: create online programs, meal plans. We work in corporate health,

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Speaker 3: so that's sort of the largest arm of our business.

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Speaker 3: We do work with schools, food brands, but most of all,

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Speaker 3: we love food and we love science. We're huge science

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Speaker 3: nerds and we're all about health.

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Speaker 1: I love that. And so how did this duo start

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Speaker 1: and come about?

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Speaker 2: Yeah, so we always loved telling this story because people

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Speaker 2: sort of never pick it. But we actually both went

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Speaker 2: to school together, so we go way back, but we

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Speaker 2: weren't actually that close at school. Where we sort of

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Speaker 2: became close is when we both did a Bachelor of

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Speaker 2: Science and then our masters in Nutrition and Dietetics. That's

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Speaker 2: in the Union, and that's where we really established our friendship.

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Speaker 2: I guess there wasn't many people in our degree and

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Speaker 2: it was very time intensive, and Anna and I were

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Speaker 2: sort of the two that wanted to have a bit

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Speaker 2: of fun. I mean, we were the nerds, but you know,

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Speaker 2: we joked around a lot, and so that's where we

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Speaker 2: kind of became buds. And yeah, the friendship sort of

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Speaker 2: blossom from there.

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Speaker 3: Yeah, and whilst we were studying, we always had this

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Speaker 3: dream like, wouldn't it be cool if we could work

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Speaker 3: together because we had such a good work like studying relationship.

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Speaker 3: I guess like we were always on that same page.

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Speaker 3: We had a similar idea of where we wanted to

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Speaker 3: go as well. We didn't really want to do the

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Speaker 3: traditional dietetics route necessarily of going down the hospital private

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Speaker 3: practice route. We kind of wanted to do something different

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Speaker 3: and a bit more, and I think we were like, yeah,

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Speaker 3: let's do something. Let's start something now and with the

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Speaker 3: hope that we would then continue it. But at the

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Speaker 3: time we thought that probably isn't going to happen.

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Speaker 2: While we're at UNI. We started our Instagram account, and

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Speaker 2: back then that was in maybe ten years ago. Now,

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Speaker 2: you know, there wasn't many people on Instagram. So the

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Speaker 2: reason we started was really just so we could practice

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Speaker 2: what we were learning. And we weren't very good cooks

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Speaker 2: at the time, so we were like, okay, let's like

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Speaker 2: force ourselves to do some recipes and you know, modify

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Speaker 2: recipes to make them slightly healthier. So we just kind

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Speaker 2: of started it like that, and because there weren't many

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Speaker 2: people on it, it grew really quickly and from that

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Speaker 2: we started to get opportunities and sort of one thing

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Speaker 2: led to another. But yeah, that was sort of how

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Speaker 2: it all started. I guess amazing. And so what's the

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Speaker 2: concept behind the name.

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Speaker 3: It depends who you ask. Well, everyone always says who

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Speaker 3: came up with the name, and we're like, we both

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Speaker 3: claim that one. I think when we literally had like

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Speaker 3: a whiteboard session at UNI where we wanted to sit

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Speaker 3: down and be like, Okay, what are we going to

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Speaker 3: call our business? We didn't want to just go with

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Speaker 3: the typical something with the word food or you know,

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Speaker 3: have an apple in the logo because we felt like

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Speaker 3: everyone was doing that yes, and we kind of were like, okay,

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Speaker 3: what are why are we doing this?

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Speaker 1: What's it all about?

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Speaker 3: And I think what we really wanted to do was

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Speaker 3: bring science to the fore in a way that was

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Speaker 3: like fun. And I mean we use the word sexy,

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Speaker 3: you know that people.

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Speaker 1: Yeah, it's easy to consume exactly exactly.

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Speaker 3: So we were literally just writing down all the words

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Speaker 3: and I think at firstly we were like, what about

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Speaker 3: like a bite of truth? That was what because we

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Speaker 3: wanted to be like, we are the truth. There's so

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Speaker 3: many places to bs nobs exactly, there's so many places

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Speaker 3: that you can get nutrition information. We wanted to be

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Speaker 3: a source.

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Speaker 1: You know, they're almost like sometimes I feel like nutrition

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Speaker 1: dieteses can almost be a bit fluffy. Get to the point.

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Speaker 3: Yeah, no one wants to hear the five food groups again.

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Speaker 1: We know that I know I need to eat exactly.

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Speaker 3: You need to come out with another way of saying it. Amazing,

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Speaker 3: So we kind of wanted to be, yeah, something a

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Speaker 3: source of truth, I think, and then it came from

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Speaker 3: there and we thought we'd go with the pineapple because

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Speaker 3: we love them.

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Speaker 2: Yeah, and now the pineapple has become, like, you know,

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Speaker 2: such a trend, and we definitely got in.

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Speaker 1: Before that were I love that. That's awesome. And so

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Speaker 1: let's talk about you. Guys said you are workplace wellness consultants,

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Speaker 1: which is I've never really heard of it, and that's

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Speaker 1: what really intrigued me when I found you guys. And

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Speaker 1: as that Liridians knows. I used to like work in

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Speaker 1: corporate and so very much I've seen that it's often

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Speaker 1: even though on Instagram it looks like everyone is like

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Speaker 1: into the health and into you know that sort of thing,

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Speaker 1: in the corporate workplace, I realize how far behind a

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Speaker 1: lot of kind of people were and how much they

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Speaker 1: didn't know about things that I just thought everyone knew.

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Speaker 1: So can you explain like what this is to listeners

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Speaker 1: and what you do in that regard?

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Speaker 2: Definitely? So, yeah, So we work with corporates. We work

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Speaker 2: with a range of different corporates. So we work with

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Speaker 2: big law firms, big banks, but then also sort of

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Speaker 2: smaller media companies, And what we really do is try

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Speaker 2: to work with them to look at the ways that

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Speaker 2: we can support their employees through different nutrition programs and

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Speaker 2: different services. So that might be running different workshops or

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Speaker 2: keynote presentations. We might also go in and run back

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Speaker 2: to back private consultations with their employees. We develop online

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Speaker 2: programs or content for their portals. We really get creative

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Speaker 2: and often they'll have different quarterly themes and we kind

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Speaker 2: of tied in with them. So what we do for

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Speaker 2: one corporate corporate might look a little bit different for

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Speaker 2: another corporate.

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Speaker 1: It's actually really cool that that's even happening. Yeah, that's

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Speaker 1: a big thing in itself.

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Speaker 3: Yeah, No, you're absolutely right. And I think the reason

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Speaker 3: for that is that they did the research, so so

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Speaker 3: much money and effort has gone into actually analyzing how

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Speaker 3: what you eat and how you exercise and sleep and

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Speaker 3: how that actually influences performance activity, absenteeism. So the fact

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Speaker 3: that we've got companies like Boop or whoever doing those studies,

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Speaker 3: then when we go into a corporates to have that conversation,

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Speaker 3: because a lot of them are data driven, you can

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Speaker 3: kind of say, well, look, the studies are being done

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Speaker 3: and it's money.

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Speaker 1: Well, stand well, let's talk about that. Let's talk about

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Speaker 1: how our health really drives and can interfere with our

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Speaker 1: productivity in work and our performance. Like what sort of

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Speaker 1: things we're looking at here?

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Speaker 2: Yeah, I mean, I think we have to think about

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Speaker 2: like the typical corporate they're working such long hours, such

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Speaker 2: long days, so many of them, you know, getting up early,

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Speaker 2: going to the gym. Their brain is constantly on and

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Speaker 2: if you think about it, our brain's only two percent

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Speaker 2: of our total body weight, but it consumes up to

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Speaker 2: twenty percent of the fuel that we put in our body.

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Speaker 2: So we're really there to make sure the corporates are

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Speaker 2: putting the right fuel in and educating them on making

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Speaker 2: better food choices. When they have these demanding jobs. Often

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Speaker 2: that's not the priority, but we really break it down

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Speaker 2: for them and give them easy tips and practical things

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Speaker 2: that they can be doing to make sure that they're

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Speaker 2: getting it right.

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Speaker 3: And I think a key part of that is, actually

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Speaker 3: it has to be practical. There's no point going into

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Speaker 3: a law firm where they work such long hours, they

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Speaker 3: travel a lot and giving them tips that they're never

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Speaker 3: going to be able to implement. Yeah, So it's about

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Speaker 3: what can they actually do that's going to make a difference,

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Speaker 3: and that they can say, actually, yeah, I can do that,

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Speaker 3: Like I can go and stop those snacks in my

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Speaker 3: desk draw and then have healthy snacks on hand, or yeah,

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Speaker 3: you know, maybe cooking isn't an option, but is it

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Speaker 3: a healthy meal delivery or is there something like hallow

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Speaker 3: fresh or whatever. Yeah, that can make quick and easy

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Speaker 3: hacks that will improve their.

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Speaker 1: Health one hundred percent. So well, let's talk about so

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Speaker 1: if someone is working nine to five grind and you know,

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Speaker 1: nine to five is actually if you're in corporate, you're

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Speaker 1: usually working longer. Like I remember working law, and I

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Speaker 1: would start at seven thirty and usually not get home

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Speaker 1: till seven thirty. So a big thing we find too

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Speaker 1: is people are just thinking like that's normal. Bit for

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Speaker 1: so long we didn't do that, so it's actually is

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Speaker 1: this new thing and we don't realize how much that

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Speaker 1: actually does take a toll on our health. So for

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Speaker 1: someone who is working nine to five, what are some

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Speaker 1: kind of quick practical health hacks that you have for them?

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Speaker 3: Yeah, And I mean we apply within that as well.

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Speaker 3: Like you know, we work really long hours, so most

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Speaker 3: of the things that we communicate and tell others to

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Speaker 3: do it our talks, we are doing ourselves and we've

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Speaker 3: tried and tested them and know they work. Look, I

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Speaker 3: think the like number one is always going to be

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Speaker 3: meal prep, but what we try to say is that

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Speaker 3: meal prep can mean different things for different people, so

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Speaker 3: it doesn't always have to be the same thing. So

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Speaker 3: for example, someone might like to spend or have the

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Speaker 3: ability to spend half a day on a Sunday cooking

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Speaker 3: up entire meals that then they can have throughout the week.

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Speaker 3: Others might just want to spend an hour on a

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Speaker 3: Sunday prepping specific ingredients like maybe making brown rice or

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Speaker 3: making roast veggies. Yeah, exactly. Others might just say I

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Speaker 3: actually wake up a little bit early every day and

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Speaker 3: do it before I go to work or the night before.

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Speaker 3: So there's no one way you have to meal prep.

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Speaker 3: But if you want to eat healthy consistently, yes, it

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Speaker 3: is just a key part.

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Speaker 1: Yeah, especially in those positions like I remember, but there's

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Speaker 1: always kind of something that pops up, and there's always

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Speaker 1: something like you're like, oh my god, I have to

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Speaker 1: do that. So having that option just there is going

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Speaker 1: to be, Yeah, definitely a game changer. And so let's

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Speaker 1: talk about snacks because I remember I was such a

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Speaker 1: person like three pm hit, I knew I was going

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Speaker 1: to have to stay till six and I'm like, I'm

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Speaker 1: not even that hungry, but I'm like a bit stressed.

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Speaker 1: I'm craving sugar and a coffee. But I'm someone who

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Speaker 1: doesn't sleep if I take coffee after twelve pm, so

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Speaker 1: that's out of the picture. What are some healthy snack

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Speaker 1: ideas for keeping around the office.

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Speaker 2: Yeah, definitely, And we're all about the snacks here at

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Speaker 2: Barting True HQ. So definitely a topic that we love

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Speaker 2: talking about. You know, I think there's some obvious healthy snacks.

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Speaker 2: Something that we love at the moment is like roasted

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Speaker 2: chickpeas or father beans. They're always good and some of

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Speaker 2: my bag, Yeah, they're such a good one to keep

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Speaker 2: in your bag. Obviously nuts are great, but I think

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Speaker 2: again trying to think about portion control when it comes

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Speaker 2: to nuts. I know, if I have a big bag

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Speaker 2: of nuts on my desk, you know, they're so easy

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Speaker 2: to just mind me months through. Yeah, and then I

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Speaker 2: guess it depends what you have available. So if you

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Speaker 2: have a fridge that you can keep some yogurt or

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Speaker 2: a dip in there, they can always be a little

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Speaker 2: bit more satisfying than you know, just having an apple

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Speaker 2: as a snack. But yeah, there's lots of great options

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Speaker 2: like even air pop popcorn is and a good one.

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Speaker 2: Another good one you can keep in little packets in

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Speaker 2: your bag. There's some good music bars. But then again,

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Speaker 2: if you can incorporate some snack meal prep into your

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Speaker 2: meal prep. So we'll often make like a batch of

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Speaker 2: bliss balls that you can you know, you can even

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Speaker 2: keep those in the freezer and they're you know, so

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Speaker 2: much more affordable to make yourself than buy them for

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Speaker 2: like four dollars a yeah, cafe, Yeah, but yeah, definitely

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Speaker 2: things like that, And I think the key is to

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Speaker 2: keep them on hand because, like you, if it hits

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Speaker 2: three and we don't have any good options available to us,

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Speaker 2: then we'll be going for that cookie jar.

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Speaker 3: I think it's also key to be aware of what

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Speaker 3: to potentially avoid. A lot of the companies that we

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Speaker 3: work with, you know, they might be tech companies or

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Speaker 3: banks where they often provide snacks. And when you first

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Speaker 3: start working here at these companies, you're like, this is awesome.

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Speaker 3: There's chips as well as there's chocolate, there's everything on

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Speaker 3: tab it's amazing.

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Speaker 1: I remember you used to have like, you know, the

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Speaker 1: biscuit assaults, like the Arnet's biscuits sauce, and I was like,

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Speaker 1: this is awesome, but.

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Speaker 3: Yeah, exactly, it's amazing. But then you realize that that

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Speaker 3: what impact that can have on energy and sugar levels.

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Speaker 3: And it's like all things nutrition, If you have it occasionally,

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Speaker 3: it's not going to undo an otherwise healthy diet. If

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Speaker 3: it becomes a daily ritual at three pm, yeah, that's

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Speaker 3: where it can definitely sort of start to add up.

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Speaker 1: And so from a science sort of perspective, what actually

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Speaker 1: happens where you do have a snack that is, like

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Speaker 1: you were talking about detrimental what happens to your performance

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Speaker 1: and productivity.

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Speaker 2: Yeah, so a lot of those sort of highly refined snacks,

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Speaker 2: they're going to give your body a quick hit of energy,

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Speaker 2: which causes a big rise in your blood sugar levels.

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Speaker 2: But as quick as you get that rise, you'll get

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Speaker 2: a drop. And so it's a bit like you know,

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Speaker 2: a child goes to a birthday party, they have, you know,

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Speaker 2: some soft drink or lots of lollies in their hyperactive

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Speaker 2: and then you know, ten minutes later they're having a tantrum.

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Speaker 2: So you can imagine that if someone snacking on those

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Speaker 2: kind of foods throughout the day, they're going to be

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Speaker 2: getting lots of peaks and dips in their energy levels,

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Speaker 2: which is ultimately going to affect their performance. So really

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Speaker 2: making sure that snacks are mainly whole foods, let's refine,

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Speaker 2: that's what's going to help provide constant energy and improve performance.

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Speaker 2: And that really does make a difference. I think people

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Speaker 2: often think that they want that quick energy fig but

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Speaker 2: soon after that you get the crash, so it's just

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Speaker 2: not worth it.

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Speaker 1: So let's talk about you call yourself flexitarian dietitians. I

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Speaker 1: have never heard this term. I'm sure you coined it,

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Speaker 1: but can you explain what actually is this? And for

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Speaker 1: those who might not know, how does it differ from

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Speaker 1: you know, like a vegetarian or any other sort of diet.

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Speaker 3: So flexitarian is a relatively new diet, a flexitarian diet

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Speaker 3: I think most people.

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Speaker 1: Is it an actual diet? Yes, yeah, so you guys

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Speaker 1: just't make.

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Speaker 3: It up that we did not make it up, but

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Speaker 3: we we are. No, we can't come. It actually been

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Speaker 3: around for a while. It's only really gaining momentum now,

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Speaker 3: I mean it has been in the last year or so.

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Speaker 3: About twenty two million people worldwide call themselves flexitarian, so

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Speaker 3: it's actually one of the biggest diets. Essentially, what it

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Speaker 3: is is, as the name implies, it's a flexible vegetarian.

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Speaker 1: So flexitarian Ah makes sense now in my head, yeah,

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Speaker 1: it all.

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Speaker 3: Makes I was like, oh, so it's almost just like

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Speaker 3: a semi vegetarian. Okay, So what we really like about

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Speaker 3: the diet is that it is not about restricting or

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Speaker 3: abolishing or banning everything anything. Everything is included. It's just

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Speaker 3: about the focuses on having more plants and less meat

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Speaker 3: because there is so many benefits that come from that

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Speaker 3: from a health, environment animal perspective.

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Speaker 1: Guys, I think I'm a flexitarian.

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Speaker 3: That's the thing. So many people are now you just know.

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Speaker 1: What it's yeah, So well, me personally, I try and

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Speaker 1: do every single day a vegan meal, a vegetarian meal,

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Speaker 1: and then I usually have a meat meal with my

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Speaker 1: husband and I just find that works really well. And

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Speaker 1: mine was also for like environmental issues and that sort

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Speaker 1: of stuff, and also I just like the variety. But

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Speaker 1: can you go into why this is really beneficial for us.

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Speaker 1: I'm just claiming it's beneficial because I do it, but

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Speaker 1: definitely tell us the science behind.

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Speaker 2: As Annasorta mentioned, it does have some great health benefits,

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Speaker 2: benefits for the environment and for animals and particularly we

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Speaker 2: like to focus on the health benefits of a flexitarian diet.

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Speaker 2: So there is research to suggest that following a flexitarian

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Speaker 2: diet can help with weight management, which is always a

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Speaker 2: big tick for a lot of people, but also it

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Speaker 2: can really improve gut health. So the fact that it

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Speaker 2: encourages people to eat more plants and variety of plants

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Speaker 2: in their diet is really going to benefit the gut,

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Speaker 2: which is great and we're definitely pro gut health here.

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Speaker 2: It also can help reduce chronic disease risks like cancer

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Speaker 2: and diabetes, and also increase overall life expectancy, so it's

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Speaker 2: got some really good health benefits. It's also really good

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Speaker 2: for the environment. Obviously. I think everyone tries to sort

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Speaker 2: of have do their bit for the environment, and being flexitarian,

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Speaker 2: you're not cutting out animal products completely.

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Speaker 3: I guess the reason people might choose to follow a

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Speaker 3: flexitarian diet will also because of the environmental benefits that

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Speaker 3: come alongside it, And I think the problem is people

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Speaker 3: sometimes have this all or nothing you either have to

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Speaker 3: be vegan or vegetarian or not, where change isn't all

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Speaker 3: or nothing. Change doesn't have to be all or nothing

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Speaker 3: to be meaningful, and you can make small changes and

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Speaker 3: it can have an impact. So by simply reducing or

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Speaker 3: cutting down your meat consumption can have huge positive benefits

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Speaker 3: for the environment. We know personally for us, it wouldn't

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Speaker 3: be realistic to cut out fish, chicken, and red meat.

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Speaker 3: We love it. We understand those health benefits from eating it,

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Speaker 3: but we do consciously try to cut it down.

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Speaker 1: It's really refreshing to hear guys say this because often,

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Speaker 1: especially on social media, like everyone's in this certain camp,

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Speaker 1: like you know they're vegan or they're vegetarian, or their

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Speaker 1: high carb or low carb and all these things, and

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Speaker 1: everyone says, you know, these are the benefits, and you

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Speaker 1: need to do this. Fully. I come from a bit

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Speaker 1: of a background with disordered eating because when I was young,

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Speaker 1: I tried to follow all the different dies and I

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Speaker 1: was very restrictive. And so maybe talk about a little

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Speaker 1: the mental impact of when you are so strict on

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Speaker 1: yourself to follow a certain diet and why it is

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Speaker 1: good to actually be open and almost like kind to

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Speaker 1: yourself that you're trying. You're trying these different things and

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Speaker 1: you know you're eating for hashtag health, but then sometimes,

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Speaker 1: like you know, something comes up, whether it's for you're

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Speaker 1: just needing something right away or you want something that's okay,

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Speaker 1: Like I feel like the flexitarian it just sounds so

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Speaker 1: much better for your mental health too.

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Speaker 3: Yeah, we really like this point you've touched on, because

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Speaker 3: if you do follow us on social media, you'll know

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Speaker 3: that we're typically anti diet. We don't Those dyes don't work.

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Speaker 3: But the thing is is that people love putting a

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Speaker 3: label on something.

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Speaker 1: They love a label, they love it, they love it, and.

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Speaker 3: So in the Warriors, instead of fighting it, we kind

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Speaker 3: of thought, well, look, this is a style of eating,

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Speaker 3: and we really think it's a flexitarian eating pattern more

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Speaker 3: than a diet. Really, it's an approach to eating. And

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Speaker 3: what we like is that it's not really a diet

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Speaker 3: at all. It's completely flexible. If you go around to

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Speaker 3: a friend's house and they're having slow cooked beef, you

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Speaker 3: can enjoy it. You're going out for dinner, you can

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Speaker 3: enjoy whatever it's happening. It's not about cutting out or restricting. Yeah,

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Speaker 3: it's just about getting that balance right.

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Speaker 1: And it takes the kind of obsessiveness away from food,

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Speaker 1: which I personally don't think should be around food.

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Speaker 3: Absolutely, it's definitely not a healthy approach to have. And

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Speaker 3: people are always looking for, you know, what should I

436
00:20:34,560 --> 00:20:36,119
Speaker 3: cut out? What should I not be having? And we

437
00:20:36,320 --> 00:20:38,679
Speaker 3: kind of saying, why don't you flip that focus on

438
00:20:38,720 --> 00:20:41,080
Speaker 3: what you need to get more of because most of

439
00:20:41,119 --> 00:20:43,080
Speaker 3: us aren't getting enough fib but we're not getting enough

440
00:20:43,080 --> 00:20:45,480
Speaker 3: fruit and veggies. We're not eating enough whole grains or

441
00:20:45,520 --> 00:20:48,240
Speaker 3: getting enough oily fish in these things. Focus on what

442
00:20:48,320 --> 00:20:51,240
Speaker 3: your diet needs more of rather than what it needs

443
00:20:51,320 --> 00:20:53,679
Speaker 3: less of. It's a much healthier sort of relationship to

444
00:20:53,720 --> 00:20:54,320
Speaker 3: have with food.

445
00:20:54,960 --> 00:20:56,600
Speaker 2: Yeah, And I think for Anna and I it's really

446
00:20:56,600 --> 00:20:58,640
Speaker 2: interesting when we meet new people and we tell them,

447
00:20:58,640 --> 00:21:01,480
Speaker 2: you know, where dietitians or when ttritionness and like, they

448
00:21:01,560 --> 00:21:03,600
Speaker 2: sort of have this sort of judgment of us, like, well,

449
00:21:03,600 --> 00:21:05,560
Speaker 2: what do't you eat or what allergies you have or

450
00:21:05,600 --> 00:21:07,520
Speaker 2: what intolerance is, and they're sort of shocked to know

451
00:21:07,680 --> 00:21:10,640
Speaker 2: that there isn't anything that we don't eat. And that's

452
00:21:10,640 --> 00:21:11,520
Speaker 2: something we're really proud.

453
00:21:11,640 --> 00:21:13,640
Speaker 3: We order hot chips at a table just to make

454
00:21:13,680 --> 00:21:14,080
Speaker 3: a point.

455
00:21:14,920 --> 00:21:15,439
Speaker 1: I love that.

456
00:21:15,480 --> 00:21:16,320
Speaker 3: I also love them.

457
00:21:16,560 --> 00:21:18,080
Speaker 1: Yeah, that's something we're really proud of.

458
00:21:18,119 --> 00:21:20,119
Speaker 2: I'm really really trying to share that message because I

459
00:21:20,160 --> 00:21:22,840
Speaker 2: think that we're living in such a world at the

460
00:21:22,840 --> 00:21:25,080
Speaker 2: moment where it does seem to be a lot about

461
00:21:25,119 --> 00:21:27,440
Speaker 2: restriction and what can't you have and and that's really

462
00:21:27,520 --> 00:21:28,639
Speaker 2: not something that we're about.

463
00:21:28,840 --> 00:21:31,960
Speaker 1: I love that because it's real life. And then another

464
00:21:32,000 --> 00:21:34,080
Speaker 1: thing that you just touched on, and I know there's

465
00:21:34,119 --> 00:21:37,560
Speaker 1: a statistic that it's like less than half Australians aren't

466
00:21:37,680 --> 00:21:41,639
Speaker 1: getting their recommended servings of vegetables. And we all know,

467
00:21:41,800 --> 00:21:44,560
Speaker 1: we know vegetables are good, and we know we should

468
00:21:44,560 --> 00:21:46,480
Speaker 1: be getting their diet, but can you kind of tell

469
00:21:46,560 --> 00:21:49,479
Speaker 1: us why it is so important to get veggies and

470
00:21:49,560 --> 00:21:53,080
Speaker 1: more plants into our diet and how we could potentially

471
00:21:53,119 --> 00:21:54,000
Speaker 1: boost that intake.

472
00:21:54,600 --> 00:21:57,000
Speaker 2: Yeah, definitely, And it's crazy when you hear stats like that,

473
00:21:57,119 --> 00:21:59,120
Speaker 2: and it just, you know, really rings home that we

474
00:21:59,160 --> 00:22:01,280
Speaker 2: all need to be eating vegetables, even though we know

475
00:22:01,400 --> 00:22:04,680
Speaker 2: we should be eating them. And obviously there's so many benefits.

476
00:22:04,680 --> 00:22:07,760
Speaker 2: You know, veggies providers with a variety of vitamins and minerals.

477
00:22:08,400 --> 00:22:10,560
Speaker 2: But I guess what's really hit home for us recently

478
00:22:10,640 --> 00:22:14,080
Speaker 2: is the importance of variety of vegetables for our gut health.

479
00:22:14,200 --> 00:22:16,560
Speaker 2: So we know that vegetables are high in fiber, and

480
00:22:16,800 --> 00:22:20,520
Speaker 2: fiber is basically the food that feeds the good bugs

481
00:22:20,520 --> 00:22:22,679
Speaker 2: that live inside our gut. And so there's lots of

482
00:22:22,720 --> 00:22:26,399
Speaker 2: research coming out now around the variety of vegetables that

483
00:22:26,400 --> 00:22:28,280
Speaker 2: you have in your diet and how that can feed

484
00:22:28,440 --> 00:22:31,000
Speaker 2: all the different bugs that live in our gut. And

485
00:22:31,040 --> 00:22:33,760
Speaker 2: so what we'd really recommend. I mean, the bottom line

486
00:22:33,800 --> 00:22:36,400
Speaker 2: is people need to be having vegetables at a minimum

487
00:22:36,440 --> 00:22:38,480
Speaker 2: at lunch and dinner, otherwise they're not going to be

488
00:22:38,480 --> 00:22:41,359
Speaker 2: meeting their requirements. And like a soggy piece of lettuce

489
00:22:41,400 --> 00:22:43,280
Speaker 2: in a sandwich isn't going to cut it for lunch.

490
00:22:43,400 --> 00:22:45,080
Speaker 2: We need to be sort of trying to bulk out

491
00:22:45,160 --> 00:22:47,560
Speaker 2: our meals more with vegetables. So that's a really good

492
00:22:47,840 --> 00:22:50,960
Speaker 2: place where people can start. And I think people shouldn't

493
00:22:51,000 --> 00:22:55,439
Speaker 2: worry about relying on frozen veggies as a backup or

494
00:22:55,440 --> 00:22:58,800
Speaker 2: even to incorporate with fresh veggies. I think people think

495
00:22:58,880 --> 00:23:01,960
Speaker 2: that frozen veggies aren't good, but often they're snap frozen,

496
00:23:02,040 --> 00:23:04,880
Speaker 2: so they might even contain more nutrients than potentially some

497
00:23:05,200 --> 00:23:07,800
Speaker 2: fresh veggies. So that's a great thing to keep them

498
00:23:08,040 --> 00:23:10,040
Speaker 2: in your freezer so you get home you don't have

499
00:23:10,080 --> 00:23:13,200
Speaker 2: any fresh veggies, at least you've got something, and also

500
00:23:13,320 --> 00:23:16,240
Speaker 2: trying to incorporate them in your snacks. So we might

501
00:23:16,280 --> 00:23:18,359
Speaker 2: try and have you know, a dip with some veggies,

502
00:23:18,520 --> 00:23:21,439
Speaker 2: or adding a handful of spinach to a smoothie or

503
00:23:21,480 --> 00:23:24,240
Speaker 2: things like that. A good way to increase your veggies

504
00:23:24,240 --> 00:23:25,280
Speaker 2: in your diet.

505
00:23:25,880 --> 00:23:28,879
Speaker 1: This episode is brought to you by Naked Harvest Supplements.

506
00:23:28,920 --> 00:23:31,280
Speaker 1: I'm sure most of you know who Naked Harvest is,

507
00:23:31,320 --> 00:23:33,960
Speaker 1: but if you are new here, Naked Harvest is the

508
00:23:34,000 --> 00:23:37,160
Speaker 1: all natural supplement company I co founded with my brother.

509
00:23:37,960 --> 00:23:41,119
Speaker 1: Naked Harvest started because I personally had a really bad

510
00:23:41,240 --> 00:23:44,119
Speaker 1: experience where I found out a supplement that I was

511
00:23:44,160 --> 00:23:47,479
Speaker 1: taking had ingredients that were not disclosed on the label,

512
00:23:47,960 --> 00:23:50,639
Speaker 1: and even though it said it was natural, it wasn't.

513
00:23:51,119 --> 00:23:54,200
Speaker 1: As someone who is so conscious about what I put

514
00:23:54,240 --> 00:23:57,160
Speaker 1: in my body because of previous health issues, this made

515
00:23:57,200 --> 00:23:59,760
Speaker 1: me so upset. So I teamed up with my big

516
00:23:59,800 --> 00:24:03,800
Speaker 1: brother Cooper, who is also very health conscious. He is

517
00:24:03,840 --> 00:24:07,320
Speaker 1: gluten free and dairy intolerant, and we built from the

518
00:24:07,359 --> 00:24:10,919
Speaker 1: ground up a company that really cares about what we

519
00:24:11,000 --> 00:24:14,280
Speaker 1: put in our supplements, and also we've stripped it back

520
00:24:14,680 --> 00:24:18,879
Speaker 1: to only have the most necessary and best ingredients. I

521
00:24:18,960 --> 00:24:21,040
Speaker 1: know we are all going through a hard time right

522
00:24:21,040 --> 00:24:23,520
Speaker 1: now with everything happening in the world, and that's why

523
00:24:23,720 --> 00:24:27,240
Speaker 1: NH really wants to support you. We have planned live

524
00:24:27,320 --> 00:24:31,199
Speaker 1: community workouts, more healthy recipes to our blog, and we

525
00:24:31,280 --> 00:24:35,000
Speaker 1: will be continuously adding more content to our NH Fit

526
00:24:35,080 --> 00:24:38,159
Speaker 1: community page. Just so we can really support the n

527
00:24:38,240 --> 00:24:40,760
Speaker 1: hage game. Also, I just wanted to say we really

528
00:24:40,800 --> 00:24:43,919
Speaker 1: appreciate your support as NH is a small business. And

529
00:24:44,000 --> 00:24:47,440
Speaker 1: don't forget my podcast. Fam get a special discount which

530
00:24:47,520 --> 00:24:51,600
Speaker 1: is Rise and Conquer fifteen for fifteen percent off. I'll

531
00:24:51,600 --> 00:24:53,840
Speaker 1: put the link in the show notes. Otherwise, head straight

532
00:24:53,880 --> 00:24:57,440
Speaker 1: to Naked Harvest Supplements dot com or follow us on

533
00:24:57,560 --> 00:25:01,280
Speaker 1: Instagram at Naked Harvest Supplements. All right, guys, let's get

534
00:25:01,280 --> 00:25:02,520
Speaker 1: straight back into the episode.

535
00:25:04,520 --> 00:25:06,600
Speaker 3: If you have cut up veggie sticks in your fridge

536
00:25:06,640 --> 00:25:09,000
Speaker 3: at home, you will eat them. Yeah, So again, a

537
00:25:09,000 --> 00:25:10,760
Speaker 3: little bit of meal prep there is going to make

538
00:25:10,760 --> 00:25:12,320
Speaker 3: it so much easier. When you come home from work

539
00:25:12,320 --> 00:25:15,760
Speaker 3: you're looking for a snack, there's fresh crispy carrot sticks

540
00:25:15,840 --> 00:25:17,960
Speaker 3: ready to go. You have more likely to do it

541
00:25:18,000 --> 00:25:19,360
Speaker 3: where if it's uncut.

542
00:25:19,080 --> 00:25:23,639
Speaker 1: Got some Homer stip delicious? Yeah that's awesome. And so

543
00:25:23,720 --> 00:25:26,119
Speaker 1: let's go back to the flexitarian approach. So I know

544
00:25:26,200 --> 00:25:28,639
Speaker 1: you guys have a little challenge coming out. Can you

545
00:25:28,680 --> 00:25:31,320
Speaker 1: tell us more about that and what that encompasses.

546
00:25:31,880 --> 00:25:34,480
Speaker 3: Yes, we're so excited. You're actually the first person we're

547
00:25:34,520 --> 00:25:35,560
Speaker 3: speaking to about.

548
00:25:35,280 --> 00:25:40,520
Speaker 1: This, very privileged off the preath literally you've heard it here.

549
00:25:40,560 --> 00:25:45,200
Speaker 3: First, we're so so excited to launch this. Essentially, it's

550
00:25:45,200 --> 00:25:47,880
Speaker 3: a twenty eight day flexitarian challenge.

551
00:25:48,040 --> 00:25:48,320
Speaker 1: Yeah.

552
00:25:48,359 --> 00:25:53,080
Speaker 3: So what it includes is a flexitarian cookbook, a guide

553
00:25:53,080 --> 00:25:55,280
Speaker 3: to becoming a flexitarian, and then we've got a bunch

554
00:25:55,320 --> 00:25:58,480
Speaker 3: of resources like where to find protein from plant based

555
00:25:58,520 --> 00:26:00,679
Speaker 3: sauces and things like that. And I guess what the

556
00:26:00,760 --> 00:26:04,920
Speaker 3: challenge essentially involves. It's sort of our interpretation of flexitarian

557
00:26:04,920 --> 00:26:07,560
Speaker 3: and what we've been following for some time now, which

558
00:26:07,640 --> 00:26:10,520
Speaker 3: is to try to eat at least two vegetarian meals

559
00:26:10,560 --> 00:26:13,879
Speaker 3: a day and one meat based meal. And when we

560
00:26:13,880 --> 00:26:15,960
Speaker 3: say meat, that is red meat, chicken, or fish.

561
00:26:16,200 --> 00:26:17,960
Speaker 1: I told you guys, I'm a flexatarian.

562
00:26:21,400 --> 00:26:21,600
Speaker 3: Yeah.

563
00:26:21,600 --> 00:26:23,240
Speaker 2: And I guess what we hear from so many of

564
00:26:23,240 --> 00:26:25,520
Speaker 2: our clients in our community is that a lot of

565
00:26:25,560 --> 00:26:28,080
Speaker 2: them do want to be eating more plants and less meat,

566
00:26:28,119 --> 00:26:31,440
Speaker 2: but I guess they struggle with the inspiration or all

567
00:26:31,520 --> 00:26:34,920
Speaker 2: the creation of what they can be making. Yeah. So really,

568
00:26:34,920 --> 00:26:37,160
Speaker 2: I love that that sort of inspired us to create

569
00:26:37,160 --> 00:26:40,560
Speaker 2: this challenge, to motivate them, to provide them with the recipes,

570
00:26:40,560 --> 00:26:42,520
Speaker 2: with the sample meal plants so they can get kick

571
00:26:42,560 --> 00:26:45,240
Speaker 2: started on their journey of eating more plants and less meat.

572
00:26:45,960 --> 00:26:51,040
Speaker 3: The recipes are honestly delicious, Like we've got lential bolonnaise

573
00:26:51,160 --> 00:26:55,000
Speaker 3: and lentil shepherd's pie. We've got black bean brownies and

574
00:26:55,200 --> 00:26:57,800
Speaker 3: they're quick, easy and they actually taste really good.

575
00:26:58,000 --> 00:27:01,720
Speaker 1: See, I believe you, guys, because something with like dietitians

576
00:27:01,760 --> 00:27:04,080
Speaker 1: is often they're like this is so delicious, but they're

577
00:27:04,119 --> 00:27:06,520
Speaker 1: like vegan. I'm like, you don't know what. Let's just

578
00:27:06,560 --> 00:27:08,720
Speaker 1: says like because you eat everything. I believe you.

579
00:27:09,000 --> 00:27:12,760
Speaker 3: Yeah, And I know you sort of asked before, what's

580
00:27:12,760 --> 00:27:16,480
Speaker 3: the difference between flexitarian and say vegetarian and vegan. So

581
00:27:16,640 --> 00:27:19,879
Speaker 3: vegan is no animal products at all, so obviously no

582
00:27:20,160 --> 00:27:22,639
Speaker 3: red meat, fish or chicken, but also no eggs or

583
00:27:23,200 --> 00:27:26,800
Speaker 3: dairy or anything that comes from an animal. Vegetarian is

584
00:27:26,960 --> 00:27:30,639
Speaker 3: usually no meat meat exactly, so no red meat, chicken,

585
00:27:30,720 --> 00:27:35,720
Speaker 3: or fish. Most vegetarians will have dairy and eggs, some

586
00:27:35,880 --> 00:27:39,560
Speaker 3: might cut that out. Flexitarian includes all of the above,

587
00:27:39,600 --> 00:27:43,280
Speaker 3: but the focus is on getting mostly plant based food.

588
00:27:43,720 --> 00:27:47,040
Speaker 3: It includes eggs and dairy and just limited amounts of meat,

589
00:27:47,119 --> 00:27:47,760
Speaker 3: chicken and fish.

590
00:27:47,960 --> 00:27:51,200
Speaker 1: Amazing, And so how can the audience if they want

591
00:27:51,240 --> 00:27:53,720
Speaker 1: to do something that like this, how can they find

592
00:27:53,760 --> 00:27:55,280
Speaker 1: it and all that sort of stuff. I think I'll

593
00:27:55,280 --> 00:27:57,480
Speaker 1: put some links in the show notes that is that.

594
00:27:57,560 --> 00:28:01,280
Speaker 3: Okay, absolutely, we've got a special discount. Actually, your followers,

595
00:28:01,320 --> 00:28:02,480
Speaker 3: your listeners.

596
00:28:02,040 --> 00:28:03,199
Speaker 1: I should say thank you.

597
00:28:03,640 --> 00:28:05,320
Speaker 3: So yeah, you'll put that in the show notes.

598
00:28:05,400 --> 00:28:07,280
Speaker 1: Yeah, so do you want to let them know what

599
00:28:07,359 --> 00:28:10,480
Speaker 1: the special discount is? Should make it up right now.

600
00:28:11,480 --> 00:28:11,680
Speaker 3: Yeah.

601
00:28:11,880 --> 00:28:14,680
Speaker 2: So we're going to offer all Rise and Conquer listeners

602
00:28:14,720 --> 00:28:19,600
Speaker 2: fifteen percent off amazing the code Rise and Conquer Amazing.

603
00:28:19,080 --> 00:28:21,240
Speaker 3: And it will be launching in a couple of weeks,

604
00:28:21,880 --> 00:28:23,879
Speaker 3: so it is currently live, guys, So I'll put all

605
00:28:23,920 --> 00:28:24,880
Speaker 3: the links in the show notes.

606
00:28:24,960 --> 00:28:27,359
Speaker 1: Makes you take advantage of that discount. It does some

607
00:28:27,520 --> 00:28:29,840
Speaker 1: really good having that option. So just like a bit

608
00:28:29,880 --> 00:28:34,080
Speaker 1: of guide to eating them away that is less restricted,

609
00:28:34,280 --> 00:28:37,200
Speaker 1: and I feel like how you should eat so exact

610
00:28:37,240 --> 00:28:38,120
Speaker 1: amazing exactly.

611
00:28:38,120 --> 00:28:39,920
Speaker 3: And we've got a two week meal planner in there

612
00:28:39,960 --> 00:28:42,920
Speaker 3: as well, with breakfast, lunch, dinner, snacks to give sort

613
00:28:42,920 --> 00:28:45,400
Speaker 3: of some inspiration about how the week might look.

614
00:28:45,920 --> 00:28:49,040
Speaker 1: Amazing. Okay, So we're going to switch gears here, and

615
00:28:49,320 --> 00:28:53,760
Speaker 1: I really want to get to some misconceptions because I

616
00:28:53,760 --> 00:28:56,400
Speaker 1: feel like this is all over social media. We are

617
00:28:56,440 --> 00:28:58,560
Speaker 1: getting better. I really feel like we are getting better,

618
00:28:58,600 --> 00:29:01,920
Speaker 1: and it's amazing we're getting more educated, like thinking back

619
00:29:01,960 --> 00:29:03,640
Speaker 1: four or five years ago to now, like it is

620
00:29:03,640 --> 00:29:05,800
Speaker 1: getting better. But I still feel like there are some

621
00:29:05,880 --> 00:29:10,320
Speaker 1: things that people aren't really grasping. So let's get into that.

622
00:29:10,600 --> 00:29:13,680
Speaker 1: So I'll do some sort of like quick fire questions

623
00:29:13,720 --> 00:29:17,080
Speaker 1: for you. So true for myth, is sugar in fruit

624
00:29:17,200 --> 00:29:17,880
Speaker 1: bad for us?

625
00:29:18,560 --> 00:29:22,600
Speaker 2: That is a big fat myth can confirm. And it's

626
00:29:22,680 --> 00:29:25,400
Speaker 2: crazy how often we get questions around fruit and the

627
00:29:25,440 --> 00:29:28,160
Speaker 2: sugar and fruit. But the bottom line is, yes, fruit

628
00:29:28,160 --> 00:29:30,840
Speaker 2: contains sugar, but it's natural sugar, so the way that

629
00:29:30,880 --> 00:29:33,920
Speaker 2: it affects our body is very different to the added

630
00:29:33,960 --> 00:29:36,840
Speaker 2: sugar that we'll find in lollies or soft drinks, for example.

631
00:29:37,520 --> 00:29:39,360
Speaker 2: So if we think about an apple, yes it's got

632
00:29:39,360 --> 00:29:42,200
Speaker 2: some natural sugar, but that's packaged up with fiber and

633
00:29:42,200 --> 00:29:45,080
Speaker 2: lots of other vitamins and minerals which slow down the

634
00:29:45,120 --> 00:29:48,480
Speaker 2: digestion of that natural sugar, so it doesn't impact us

635
00:29:48,520 --> 00:29:50,760
Speaker 2: the same as you know, having a handful of lollies wood.

636
00:29:51,480 --> 00:29:54,600
Speaker 1: And also, I feel like we need sugar, Like it's

637
00:29:54,640 --> 00:29:57,560
Speaker 1: not like we shouldn't be eating no sugar. I feel

638
00:29:57,600 --> 00:29:59,840
Speaker 1: like that's kind of a thing. At the moment, is

639
00:29:59,880 --> 00:30:02,160
Speaker 1: like all this no sugar business, it went from like

640
00:30:02,280 --> 00:30:05,120
Speaker 1: carbs or cubs and sugar bit, It's gone through all

641
00:30:05,120 --> 00:30:06,760
Speaker 1: the stages and at the moment, I feel like the

642
00:30:06,800 --> 00:30:08,320
Speaker 1: no sugar thing is really big.

643
00:30:08,800 --> 00:30:11,600
Speaker 2: Yeah, And it's funny how everyone just loves to blame something,

644
00:30:11,640 --> 00:30:13,120
Speaker 2: blaming and blameing.

645
00:30:13,520 --> 00:30:15,000
Speaker 1: It's fat and now it's sugar.

646
00:30:15,440 --> 00:30:18,240
Speaker 2: No, And yeah. The bottom line is there's no one

647
00:30:18,480 --> 00:30:21,480
Speaker 2: single nutrine or food that we can blame for the

648
00:30:21,520 --> 00:30:24,320
Speaker 2: health problems that we've got in our society, and certainly

649
00:30:24,360 --> 00:30:26,680
Speaker 2: sugar should not be blamed. You know, having a bit

650
00:30:26,680 --> 00:30:29,520
Speaker 2: of sugar is not going to ruin a healthy diet.

651
00:30:29,800 --> 00:30:33,520
Speaker 1: No amazing, Okay, So true for myth dairy products are

652
00:30:33,560 --> 00:30:34,080
Speaker 1: bad for us.

653
00:30:35,000 --> 00:30:38,400
Speaker 3: Again, this is a big myth I think when it

654
00:30:38,400 --> 00:30:40,760
Speaker 3: comes to dairy. There's so many different reasons people might

655
00:30:40,840 --> 00:30:43,440
Speaker 3: choose to cut out dairy. So we when we talk

656
00:30:43,480 --> 00:30:46,000
Speaker 3: about the dairy myth, we're not talking about the environmental,

657
00:30:46,120 --> 00:30:49,720
Speaker 3: ethical reasons that sort of center from a health perspective.

658
00:30:50,280 --> 00:30:53,600
Speaker 3: The research supports the inclusion of dairy in our diets.

659
00:30:53,640 --> 00:30:57,080
Speaker 3: So milk, yogurt, and cheese, they're high in protein. They've

660
00:30:57,080 --> 00:31:00,960
Speaker 3: got calcium fermented dairy like you Good and Kefie have

661
00:31:01,040 --> 00:31:03,600
Speaker 3: those probiotics, which is really good for your gut health.

662
00:31:04,000 --> 00:31:05,880
Speaker 3: So we always say, if you like dairy and you

663
00:31:05,920 --> 00:31:08,920
Speaker 3: can tolerate it, then by all means include it. But

664
00:31:08,960 --> 00:31:11,400
Speaker 3: you don't have to have dairy. You can find these

665
00:31:11,520 --> 00:31:13,760
Speaker 3: nutrients in other foods in our diet, so it's not

666
00:31:13,840 --> 00:31:17,560
Speaker 3: absolutely essential, but we love dairy, Alex and I.

667
00:31:17,600 --> 00:31:21,680
Speaker 1: I love milk so much and yogurt Chie, Yes.

668
00:31:22,000 --> 00:31:24,760
Speaker 2: Especially something like Greek yogurt. It's such an amazing source

669
00:31:24,760 --> 00:31:27,520
Speaker 2: of protein for people to be getting. Particularly breakfast is

670
00:31:27,560 --> 00:31:30,040
Speaker 2: such an on the go option even as a snack. Yeah,

671
00:31:30,080 --> 00:31:32,800
Speaker 2: So we definitely pro dairy amazing.

672
00:31:33,560 --> 00:31:38,080
Speaker 1: That's what I wanted to hear. Okay, I can keep

673
00:31:38,160 --> 00:31:41,440
Speaker 1: drinking all my milk. Okay, So true for myth, carbs

674
00:31:41,640 --> 00:31:43,240
Speaker 1: make us gain weight.

675
00:31:43,600 --> 00:31:47,440
Speaker 2: So that's another big fat myth. Yeah, So I guess

676
00:31:47,440 --> 00:31:50,160
Speaker 2: with carbs, well, it actually really does depend on the

677
00:31:50,200 --> 00:31:53,400
Speaker 2: type of carbohydrates that you're choosing. So carbs is like

678
00:31:53,480 --> 00:31:56,240
Speaker 2: this big umbrella term and lots of different foods fall

679
00:31:56,320 --> 00:31:59,240
Speaker 2: under that, and we really encourage people to be focusing

680
00:31:59,240 --> 00:32:02,080
Speaker 2: on choosing whole grains in their diet because whole grain

681
00:32:02,160 --> 00:32:05,520
Speaker 2: carbohydrates are packed with so much more fiber and other

682
00:32:05,600 --> 00:32:10,400
Speaker 2: vitamins and minerals. So that's things like brown rice, quinoir oats,

683
00:32:10,920 --> 00:32:14,640
Speaker 2: other whole grain cereals like natural musically those sorts of things,

684
00:32:14,680 --> 00:32:18,959
Speaker 2: and trying to limit those more process refined carbohydrates. It

685
00:32:19,000 --> 00:32:22,160
Speaker 2: also comes down to portion sizes, I think with carbohydrates.

686
00:32:22,200 --> 00:32:25,200
Speaker 2: So I guess the typical sort of ozzy spag bowl

687
00:32:25,240 --> 00:32:27,880
Speaker 2: meal would be a big bowl of pasta with meat,

688
00:32:28,120 --> 00:32:30,160
Speaker 2: and then that doesn't leave much room for veggiees. So

689
00:32:30,560 --> 00:32:33,080
Speaker 2: if you're incorporating veggies in your meals, that also helps

690
00:32:33,160 --> 00:32:36,440
Speaker 2: keep your carbohydrate portion more sort of under control. But

691
00:32:36,560 --> 00:32:39,959
Speaker 2: definitely focusing on the types of carbohydrates rather just thinking

692
00:32:40,080 --> 00:32:42,000
Speaker 2: I've got to get rid of all carbs.

693
00:32:41,600 --> 00:32:43,880
Speaker 1: And yeah, I'm going to lose Also, can you kind

694
00:32:43,880 --> 00:32:46,479
Speaker 1: of touch on how like carbs energy and we like

695
00:32:46,680 --> 00:32:49,560
Speaker 1: actually need them, like on the kind of scientific background

696
00:32:49,560 --> 00:32:49,840
Speaker 1: of that.

697
00:32:50,160 --> 00:32:53,520
Speaker 3: Definitely, So whenever we're talking about carbohydrates in our presentation,

698
00:32:53,600 --> 00:32:55,560
Speaker 3: so that we usually kind of talk about two main

699
00:32:55,640 --> 00:32:59,080
Speaker 3: reasons that you want to include carbohydrates. The first is energy,

700
00:32:59,280 --> 00:33:00,960
Speaker 3: and I think that's why that people tend to know.

701
00:33:01,080 --> 00:33:04,880
Speaker 3: When we eat carbohydrates, it breaks down into glucose, which

702
00:33:04,960 --> 00:33:07,560
Speaker 3: then fuels our muscles and our brain. If you're going

703
00:33:07,560 --> 00:33:09,400
Speaker 3: to do a workout, for example, you need to have

704
00:33:09,480 --> 00:33:12,480
Speaker 3: that stored glycogen in your muscle, which you then use

705
00:33:12,560 --> 00:33:16,400
Speaker 3: to work out. So carbohydrates are essential for energy, and

706
00:33:16,440 --> 00:33:19,040
Speaker 3: you'll know if you've ever skipped breakfast or lunch. You

707
00:33:19,080 --> 00:33:21,680
Speaker 3: can get that you almost feel a bit headachey or dizzy.

708
00:33:21,960 --> 00:33:25,720
Speaker 3: It's hard to concentrate. That's your brain screaming for glucose.

709
00:33:25,800 --> 00:33:28,760
Speaker 3: It needs a hit of glucose, So we need it

710
00:33:28,800 --> 00:33:31,240
Speaker 3: for energy. But the second I guess, and it's slightly

711
00:33:31,320 --> 00:33:34,960
Speaker 3: newer area of research again, why we need carbohydrates is

712
00:33:35,040 --> 00:33:39,120
Speaker 3: actually for gut health. So carbohydrates are a huge component

713
00:33:39,120 --> 00:33:43,440
Speaker 3: of fiber in our diet. Fiber feeds our healthy gut bacteria.

714
00:33:43,520 --> 00:33:46,760
Speaker 3: So people that cut out carbohydrates are potentially cutting out

715
00:33:46,960 --> 00:33:49,640
Speaker 3: a source of food for our healthy gut bacteria, which

716
00:33:49,680 --> 00:33:52,720
Speaker 3: can reduce the number and diversity of gut bugs you have.

717
00:33:53,280 --> 00:33:57,480
Speaker 3: So we would never recommend cutting carbs. Some people will

718
00:33:57,520 --> 00:34:00,800
Speaker 3: function better off a lower carb diet then a higher

719
00:34:00,840 --> 00:34:02,680
Speaker 3: carb and that's where it all comes down to tailoring

720
00:34:02,720 --> 00:34:06,440
Speaker 3: the diet to suit the individual. But overall, where pro carbs,

721
00:34:06,480 --> 00:34:09,360
Speaker 3: it's about the quality and also the quantity.

722
00:34:10,120 --> 00:34:12,520
Speaker 2: And what's really frustrating is, you know, you'll see these

723
00:34:12,560 --> 00:34:14,600
Speaker 2: people where they cut out carts from their diet and

724
00:34:14,840 --> 00:34:16,680
Speaker 2: they lose all this weight. But if we look at

725
00:34:16,719 --> 00:34:19,160
Speaker 2: their diets before when they were eating carbs, they were

726
00:34:19,160 --> 00:34:22,600
Speaker 2: eating you know, pizzas and burgers and all these processed carbohydrates.

727
00:34:22,640 --> 00:34:24,919
Speaker 2: So it wasn't they didn't lose weight because they cut

728
00:34:24,920 --> 00:34:27,880
Speaker 2: out brown rice and oats and all these really great foods.

729
00:34:28,239 --> 00:34:30,040
Speaker 2: Of course, if we cut down on the amount of

730
00:34:30,040 --> 00:34:32,800
Speaker 2: pizza and burgers, will lose weight. That's the bottom line.

731
00:34:32,920 --> 00:34:35,799
Speaker 1: Yeah, of course I love that. And so something I

732
00:34:35,880 --> 00:34:37,560
Speaker 1: kind of want to end on and talk to you

733
00:34:37,560 --> 00:34:41,160
Speaker 1: about is, I obviously know from personal experience are a

734
00:34:41,200 --> 00:34:44,600
Speaker 1: really big problem with fad diets, but I do still

735
00:34:44,640 --> 00:34:48,640
Speaker 1: see them popping up, especially on social media, and you

736
00:34:48,680 --> 00:34:53,760
Speaker 1: know they always have this thing of it's so simple,

737
00:34:53,920 --> 00:34:56,000
Speaker 1: I found the answer. All you have to do with

738
00:34:56,040 --> 00:34:58,399
Speaker 1: this always like kind of this treat at the end,

739
00:34:58,960 --> 00:35:03,200
Speaker 1: So kind of what is your not experience, but what

740
00:35:03,239 --> 00:35:06,600
Speaker 1: are your views on fad diets and why I'm sure

741
00:35:06,600 --> 00:35:09,640
Speaker 1: you don't recommend them to your clients, but why are

742
00:35:09,680 --> 00:35:11,960
Speaker 1: they not good for us and why we should really

743
00:35:12,000 --> 00:35:14,600
Speaker 1: be looking for a sustainable way of living.

744
00:35:15,560 --> 00:35:18,720
Speaker 3: The reason people like fad diets is because they promise

745
00:35:18,840 --> 00:35:22,640
Speaker 3: fast results, and everyone wants quick and fast results. But

746
00:35:22,840 --> 00:35:25,239
Speaker 3: quick and fast results are actually not what you want

747
00:35:25,280 --> 00:35:28,200
Speaker 3: from a health perspective because they're not sustainable and you're

748
00:35:28,280 --> 00:35:32,720
Speaker 3: usually actually, for example, quick weight loss, you're usually losing muscle,

749
00:35:32,880 --> 00:35:34,719
Speaker 3: not fat, which is not what we want to do

750
00:35:34,760 --> 00:35:36,759
Speaker 3: when it comes to weight loss. You want to lose

751
00:35:36,800 --> 00:35:38,839
Speaker 3: fat and keep that muscle tissue.

752
00:35:39,280 --> 00:35:41,719
Speaker 2: The bottom line is, there's so many fad diets out there,

753
00:35:41,760 --> 00:35:44,279
Speaker 2: and a lot of them have very minimal research to

754
00:35:44,360 --> 00:35:47,240
Speaker 2: back them. You know, it makes sense if you cut

755
00:35:47,280 --> 00:35:49,560
Speaker 2: down all your foods you're only eating one meal a day,

756
00:35:49,600 --> 00:35:51,680
Speaker 2: you're going to lose weight, but how are you feeling

757
00:35:51,680 --> 00:35:52,840
Speaker 2: and how long are you going to be able to

758
00:35:52,880 --> 00:35:55,120
Speaker 2: do that for? So, you know, we really need to

759
00:35:55,160 --> 00:35:57,920
Speaker 2: be steering away from these fad diets and looking towards

760
00:35:57,960 --> 00:35:59,759
Speaker 2: the science and what is the research showing, and that

761
00:36:00,320 --> 00:36:03,880
Speaker 2: is that you know, there's these long, long term, sustainable

762
00:36:03,960 --> 00:36:05,640
Speaker 2: things that you can be doing that are going to

763
00:36:05,680 --> 00:36:08,279
Speaker 2: result in reaching your health goals as opposed to a

764
00:36:08,360 --> 00:36:10,160
Speaker 2: quick fix that cuts out all the good stuff.

765
00:36:10,680 --> 00:36:13,480
Speaker 3: So let twenty twenty be the year that you ditch

766
00:36:13,560 --> 00:36:17,440
Speaker 3: bad diets for good and actually adopt these healthy eating,

767
00:36:17,920 --> 00:36:20,600
Speaker 3: lifelong principles when it comes to your diet.

768
00:36:21,160 --> 00:36:24,520
Speaker 1: Amazing, and so, something that you guys kept touching on

769
00:36:24,560 --> 00:36:27,400
Speaker 1: in the interview is gut health. I noticed that was

770
00:36:27,480 --> 00:36:29,400
Speaker 1: kind of a point that you kept coming up, and

771
00:36:29,440 --> 00:36:31,920
Speaker 1: I don't actually have any questions planned about it, but

772
00:36:32,200 --> 00:36:34,399
Speaker 1: I do want to chat about it because I feel

773
00:36:34,440 --> 00:36:37,120
Speaker 1: like it also has kind of been this buzz term thing.

774
00:36:37,200 --> 00:36:39,360
Speaker 1: I actually haven't heard too much of it lately, But

775
00:36:39,520 --> 00:36:42,400
Speaker 1: can you go into why it is kind of important

776
00:36:42,400 --> 00:36:44,719
Speaker 1: that we are looking at our gut health and what

777
00:36:44,760 --> 00:36:46,040
Speaker 1: that kind of encompasses.

778
00:36:46,719 --> 00:36:48,759
Speaker 3: Yeah, well, the interesting thing with gut health is that

779
00:36:48,800 --> 00:36:51,399
Speaker 3: we're only really starting to scratch the surface in terms

780
00:36:51,440 --> 00:36:54,600
Speaker 3: of understanding how our gut influences are over all health.

781
00:36:55,239 --> 00:36:58,480
Speaker 3: But whereas previously I think we saw our gut as

782
00:36:58,800 --> 00:37:01,360
Speaker 3: you know, an organ that diges, yes, died and absorbed nutrients.

783
00:37:01,400 --> 00:37:03,600
Speaker 3: That was sort of seen as its main function, we

784
00:37:03,680 --> 00:37:06,640
Speaker 3: now know that it actually has way bigger functions. It

785
00:37:06,680 --> 00:37:09,000
Speaker 3: does so much more and has a way bigger impact

786
00:37:09,040 --> 00:37:11,160
Speaker 3: on our overall health and well being. So we know

787
00:37:11,239 --> 00:37:14,359
Speaker 3: that of course it does digest and absorb nutrients, which

788
00:37:14,360 --> 00:37:17,520
Speaker 3: is essential for our survival. But it is also really

789
00:37:17,520 --> 00:37:20,759
Speaker 3: closely related to our immune system. So seventy percent of

790
00:37:20,800 --> 00:37:23,360
Speaker 3: our immune system resides in our gut. So if you

791
00:37:23,400 --> 00:37:25,600
Speaker 3: have poor gut health, it's quite likely that you're going

792
00:37:25,640 --> 00:37:28,360
Speaker 3: to for sick more easily or have inflammation around your body.

793
00:37:29,080 --> 00:37:32,239
Speaker 3: Our gut is also closely connected to our brain. You

794
00:37:32,280 --> 00:37:34,680
Speaker 3: may have heard of the gut brain access. They're like

795
00:37:34,760 --> 00:37:38,319
Speaker 3: two best friends talking constantly, sending messages to each other.

796
00:37:39,480 --> 00:37:41,600
Speaker 3: That's how we always like to Hey, how I Yeah,

797
00:37:41,719 --> 00:37:46,439
Speaker 3: what's going on up their brain? So it really does

798
00:37:46,480 --> 00:37:48,880
Speaker 3: influence every organ in our body, and it can influence

799
00:37:48,920 --> 00:37:52,680
Speaker 3: our mood, you know, our energy levels, our disease risk,

800
00:37:53,440 --> 00:37:56,000
Speaker 3: even what foods we crave and how much we eat.

801
00:37:56,080 --> 00:38:00,160
Speaker 3: Our gut it is essentially the epicenter of wellness in

802
00:38:00,200 --> 00:38:00,720
Speaker 3: your body.

803
00:38:01,200 --> 00:38:04,440
Speaker 1: So interesting, So what are kind of some like quick

804
00:38:04,600 --> 00:38:07,920
Speaker 1: little simple tips that is someone maybe then you know

805
00:38:07,960 --> 00:38:10,000
Speaker 1: they don't really care too much about the science background

806
00:38:10,440 --> 00:38:12,200
Speaker 1: what they can be doing to look after their.

807
00:38:12,040 --> 00:38:15,000
Speaker 2: Gut probably one of the most important things that they

808
00:38:15,000 --> 00:38:17,719
Speaker 2: can be thinking about is the fiber in their diet. So,

809
00:38:18,280 --> 00:38:21,440
Speaker 2: as we mentioned earlier, fiber is the food for all

810
00:38:21,480 --> 00:38:24,680
Speaker 2: the bacteria that's living inside our guts. And we find

811
00:38:24,719 --> 00:38:27,239
Speaker 2: fiber in a range of foods, predominantly those whole grain

812
00:38:27,320 --> 00:38:31,600
Speaker 2: carbohydrates and things like brown rice, quinoa, oats, but we

813
00:38:31,600 --> 00:38:35,040
Speaker 2: also find fiber and fruits and vegetables. Leave the skin

814
00:38:35,120 --> 00:38:38,640
Speaker 2: on if you can for more fiber. But that's particularly important.

815
00:38:39,160 --> 00:38:45,239
Speaker 3: Legumes legam favorite. I think every dietician loves legumes. That

816
00:38:45,400 --> 00:38:49,719
Speaker 3: legumes are basically chickpeas, lentils, kidney beans, cannellini beans, and

817
00:38:50,400 --> 00:38:53,400
Speaker 3: it's something we really really encourage people to eat more of,

818
00:38:53,520 --> 00:38:56,279
Speaker 3: especially if you're going plant based or vegetarian. There are

819
00:38:56,280 --> 00:38:59,000
Speaker 3: a great source of plant based proteins. They feed your

820
00:38:59,000 --> 00:39:01,440
Speaker 3: healthy gut bugs, so they've just got so many benefits,

821
00:39:01,480 --> 00:39:02,640
Speaker 3: so they taste really good.

822
00:39:03,080 --> 00:39:05,480
Speaker 2: Go legumes amazing.

823
00:39:06,440 --> 00:39:08,799
Speaker 3: Yeah, So in addition to the fiber, which is the

824
00:39:08,800 --> 00:39:12,000
Speaker 3: probiotics which feeds the good glut bugs, you also want

825
00:39:12,000 --> 00:39:15,600
Speaker 3: to focus on getting probiotics. So this is a word

826
00:39:15,680 --> 00:39:18,480
Speaker 3: most people are familiar with. Yes, probiotics are the living,

827
00:39:18,520 --> 00:39:21,120
Speaker 3: healthy bacteria that live in every single one of us,

828
00:39:21,440 --> 00:39:24,200
Speaker 3: and they have positive health benefits. So not only do

829
00:39:24,239 --> 00:39:25,920
Speaker 3: we want to feed the ones we have so they

830
00:39:26,000 --> 00:39:28,799
Speaker 3: stay alive, we also want to replenish the one like

831
00:39:29,000 --> 00:39:33,360
Speaker 3: our introduce more, introduce more exactly, and we get probiotics

832
00:39:33,520 --> 00:39:39,800
Speaker 3: from fermented foods like yogurt, sauer kraut, kombucher kefi, even

833
00:39:40,520 --> 00:39:43,440
Speaker 3: fermented soybeans like tempeh.

834
00:39:44,480 --> 00:39:47,440
Speaker 1: Amazing. Well, thank you so much, and I'm sure you

835
00:39:47,440 --> 00:39:50,440
Speaker 1: guys have so much more info about that on your

836
00:39:50,480 --> 00:39:53,680
Speaker 1: website and all that sort of stuff. So actually we'll

837
00:39:53,719 --> 00:39:56,200
Speaker 1: do one last question and then I'll let the audience

838
00:39:56,239 --> 00:39:58,239
Speaker 1: know where they can find you. So something I ask

839
00:39:58,360 --> 00:40:00,919
Speaker 1: all my guests, and I love tasks this question because

840
00:40:00,920 --> 00:40:03,560
Speaker 1: everyone has such different answers. Is in the Rise and

841
00:40:03,560 --> 00:40:07,279
Speaker 1: conquerper gusts, we're all about feeling empowered and inspired. What

842
00:40:07,480 --> 00:40:09,960
Speaker 1: is something that you guys do to feel motivated and

843
00:40:10,239 --> 00:40:14,120
Speaker 1: inspired when you're lacking in that department? Well, this is

844
00:40:14,160 --> 00:40:15,080
Speaker 1: a really tough one.

845
00:40:15,719 --> 00:40:19,200
Speaker 3: Everyone's like what, because I guess in terms of what

846
00:40:19,360 --> 00:40:24,240
Speaker 3: keeps us motivated, we honestly love food and we love science.

847
00:40:24,480 --> 00:40:25,040
Speaker 1: The passion.

848
00:40:25,520 --> 00:40:27,799
Speaker 3: Yeah it we really have a passion for what we do.

849
00:40:27,880 --> 00:40:31,200
Speaker 3: And you know, when we're cooking recipes and creating meal

850
00:40:31,239 --> 00:40:34,000
Speaker 3: plans and talking with clients, we love speaking so doing

851
00:40:34,000 --> 00:40:37,440
Speaker 3: corporate nutrition gigs. We honestly love what we do and

852
00:40:37,480 --> 00:40:40,120
Speaker 3: we believe in it so much. Like we have seen

853
00:40:40,200 --> 00:40:43,120
Speaker 3: firsthand and we've read all the research. What you eat

854
00:40:43,400 --> 00:40:45,680
Speaker 3: has a huge impact on how you look and how

855
00:40:45,719 --> 00:40:48,200
Speaker 3: you feel. So and we get to, you know, see

856
00:40:48,200 --> 00:40:50,400
Speaker 3: these amazing results and the people we work with. It

857
00:40:50,480 --> 00:40:52,840
Speaker 3: keeps us so impassionate every day.

858
00:40:53,080 --> 00:40:54,279
Speaker 1: I love that such good.

859
00:40:54,600 --> 00:40:57,160
Speaker 2: The fact that we get to work together is really motivating.

860
00:40:57,239 --> 00:40:59,200
Speaker 2: You know, we bounce off each other. Yeah, we have

861
00:40:59,239 --> 00:41:02,719
Speaker 2: a very union relationship. You know, we're obviously besties, but

862
00:41:02,800 --> 00:41:05,080
Speaker 2: it's also like we're sisters because we've been to each

863
00:41:05,080 --> 00:41:06,520
Speaker 2: other now and.

864
00:41:06,440 --> 00:41:11,320
Speaker 3: I'm also Alex's BOSSI but that's very motivating.

865
00:41:11,360 --> 00:41:13,200
Speaker 2: I think I would struggle if I was just coming

866
00:41:13,680 --> 00:41:16,240
Speaker 2: into our lovely office by myself.

867
00:41:16,280 --> 00:41:20,239
Speaker 3: Laughing every day like no is a fun environ Yeah, yeah.

868
00:41:20,000 --> 00:41:24,120
Speaker 1: I love that. Well, thank you so much. Obviously, Please

869
00:41:24,200 --> 00:41:27,040
Speaker 1: let the audience know where they can find out more information.

870
00:41:27,120 --> 00:41:29,480
Speaker 1: You guys just like have so much, so this is amazing.

871
00:41:29,600 --> 00:41:31,839
Speaker 1: And then also like your Instagram and all that sort

872
00:41:31,880 --> 00:41:33,719
Speaker 1: of stuff, and of course I will put all these

873
00:41:33,719 --> 00:41:34,600
Speaker 1: links in the show notes.

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00:41:34,640 --> 00:41:37,120
Speaker 3: Guys, thank you so much for having us on the show.

875
00:41:37,239 --> 00:41:38,000
Speaker 3: It's been amazing.

876
00:41:38,760 --> 00:41:41,320
Speaker 2: And if you want to find us, we're mostly on Instagram,

877
00:41:41,400 --> 00:41:44,560
Speaker 2: so we're at the Biting Truth. Yeah, or you can

878
00:41:44,600 --> 00:41:48,160
Speaker 2: go to our website www dot Thebitingtruth dot com and

879
00:41:48,200 --> 00:41:51,640
Speaker 2: we share lots of recipes and articles, so come check

880
00:41:51,719 --> 00:41:52,040
Speaker 2: us out.

881
00:41:53,520 --> 00:41:55,959
Speaker 1: And that's a wrap on another episode of the Rise

882
00:41:56,000 --> 00:41:59,160
Speaker 1: and Conquer Podcast. I hope you got something valuable from it,

883
00:41:59,200 --> 00:42:01,839
Speaker 1: and I want to say big thank you for tuning in.

884
00:42:02,000 --> 00:42:05,160
Speaker 1: I really really do appreciate it. If you're craving more

885
00:42:05,200 --> 00:42:08,040
Speaker 1: than don't worry, I've got you sorted. We have our

886
00:42:08,200 --> 00:42:12,080
Speaker 1: very own Rise and Conquer Community Facebook group where hundreds

887
00:42:12,120 --> 00:42:15,600
Speaker 1: of like minded women joined to share in on stories,

888
00:42:15,920 --> 00:42:19,319
Speaker 1: ask advice, and everything in between. I'd love for you

889
00:42:19,400 --> 00:42:23,040
Speaker 1: to join us. Just search Rise and Conquer Podcast Community

890
00:42:23,440 --> 00:42:25,719
Speaker 1: or find the link in the show notes. And if

891
00:42:25,760 --> 00:42:29,040
Speaker 1: you loved listening as much as I loved recording this episode,

892
00:42:29,080 --> 00:42:32,560
Speaker 1: then please subscribe and leave a review. It really helps

893
00:42:32,640 --> 00:42:35,760
Speaker 1: us out. And if you think of anyone who would

894
00:42:35,800 --> 00:42:39,200
Speaker 1: benefit or enjoy this episode, please share it with them.

895
00:42:39,600 --> 00:42:43,439
Speaker 1: You can also find more on Instagram at risinconcor dot

896
00:42:43,560 --> 00:42:47,440
Speaker 1: podcast and more from me your hosts at Georgie Stevenson.

897
00:42:47,840 --> 00:42:50,279
Speaker 1: Once again, guys, thank you so much for tuning in.

898
00:42:50,360 --> 00:42:53,840
Speaker 1: This is a totally independent podcast, so we really do

899
00:42:53,960 --> 00:42:56,920
Speaker 1: appreciate every bit of support. Hope you guys have an

900
00:42:56,960 --> 00:42:59,719
Speaker 1: amazing day or night. Whenever you're listening, and I'll talk

901
00:42:59,760 --> 00:43:05,560
Speaker 1: to you say You're a Druld.

902
00:43:05,280 --> 00:43:06,359
Speaker 3: And no body can.

903
00:43:06,560 --> 00:43:11,840
Speaker 2: Day by Canday Suns

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00:43:13,360 --> 00:43:15,480
Speaker 3: Starting on