WEBVTT - Cellulite, Low Iron, Ice-Cream and How Many Steps Do We Really Need? 0:00:00.840 --> 0:00:03.480 Hi, I'm Susie Burrow and I'm Leanne Wood and welcome 0:00:03.520 --> 0:00:06.120 to the Nutrition Couch, a weekly podcast from two of 0:00:06.120 --> 0:00:09.360 Australia's leading dieticians, bringing you everything that is new in 0:00:09.400 --> 0:00:12.719 the world of diets, nutrition and good food from the 0:00:12.760 --> 0:00:16.320 Nutrition Couch. Today, Cell your light, many women have it, 0:00:16.560 --> 0:00:20.000 but can your diet really impact this very common skin 0:00:20.079 --> 0:00:23.720 and body issue. Our client case study is about low 0:00:23.800 --> 0:00:26.960 iron levels and the profound way iron deficiency can impact 0:00:27.000 --> 0:00:29.440 how we feel on a day to day basis. A 0:00:29.520 --> 0:00:33.160 weekly product Chat is a very popular lower calorie ice 0:00:33.200 --> 0:00:37.440 cream alternative and our listener question we discuss walking. How 0:00:37.520 --> 0:00:39.600 much should we be walking each day to keep the 0:00:39.680 --> 0:00:40.360 kilos at bay? 0:00:40.960 --> 0:00:42.800 But before we get started this week, Leanne. 0:00:42.800 --> 0:00:44.400 In the week we had a bit of a discussion 0:00:44.400 --> 0:00:47.640 about breakfast cereal because I sent you a random text 0:00:47.680 --> 0:00:50.640 asking you about a product because I don't usually actually 0:00:50.640 --> 0:00:53.080 eat very much in the morning and I've tried this cereal. 0:00:53.760 --> 0:00:55.600 But then it got me thinking what do you eat 0:00:55.600 --> 0:00:56.160 for breakfast? 0:00:56.320 --> 0:00:58.400 And I was funny that the product we were talking 0:00:58.440 --> 0:01:01.600 about was jacked full of natural or fiber and probiotics. 0:01:01.640 --> 0:01:03.960 But I think that sometimes food companies go even a 0:01:03.960 --> 0:01:06.440 little bit overboard, and they put too much fiber in 0:01:06.480 --> 0:01:08.880 some of the products, or just too much of I 0:01:08.880 --> 0:01:11.279 don't know, more than the humans can kind of handle 0:01:11.280 --> 0:01:12.840 in one meal. You know, some of these products have 0:01:13.160 --> 0:01:16.160 ten fifteen grams of added fiber into them, and yeah, 0:01:16.240 --> 0:01:18.640 so we're getting a little bit of digestive discomforts in 0:01:18.680 --> 0:01:21.760 some of these, some of these cereal recommendations. So I'm 0:01:21.760 --> 0:01:23.720 not a big cereal person, I must admit, I just 0:01:23.760 --> 0:01:26.520 don't find it gives me. It just doesn't fill me up. 0:01:26.560 --> 0:01:28.720 So probably one of my favorite breakings just eggs on 0:01:28.800 --> 0:01:31.800 sourder with some whatever leftover veggies I have in the fridge. 0:01:31.880 --> 0:01:34.760 This morning I had avocado and toast with some seasing 0:01:34.800 --> 0:01:37.399 and some garlic and some smoke withprika. So it's just 0:01:37.400 --> 0:01:39.560 a standard ava on some high fiber toast, and I 0:01:39.560 --> 0:01:41.160 had a couple of spoons of Greek yogurt with it 0:01:41.200 --> 0:01:43.720 to get my protein in. So they're probably the two 0:01:43.760 --> 0:01:46.560 things I rotate between. And then oats, any any kind 0:01:46.600 --> 0:01:49.680 of oats, baked oats, overnight oats, like soaking them or 0:01:49.720 --> 0:01:52.040 just doing like some porridge sort of oats with a 0:01:52.040 --> 0:01:54.360 bit of protein powder, some cheer or flax seeds and 0:01:54.400 --> 0:01:56.920 some fruit in the winter months, particularly or it's a 0:01:56.920 --> 0:01:59.960 bit colder, is something I really really love. So oats 0:02:00.040 --> 0:02:03.560 and eggs on sourder or probably my two most rotated 0:02:03.600 --> 0:02:04.440 breakfast options. 0:02:05.280 --> 0:02:07.480 And the thing I like about more savory options is 0:02:07.480 --> 0:02:10.120 that when I'm really trying to increase clients vegetable consumption, 0:02:10.160 --> 0:02:12.440 it's much easier to get something like spinach or tomatoes 0:02:12.520 --> 0:02:15.079 or mushrooms in with eggs or even like a breakfast wrap. 0:02:15.400 --> 0:02:17.280 I find it a bit more challenging when it comes 0:02:17.320 --> 0:02:20.680 to bulking up a cereal type breakfast. I guess if 0:02:20.720 --> 0:02:22.600 you have a smoothie, you can also put perhaps some 0:02:22.680 --> 0:02:25.280 greens in it. So when I'm trying to increase clients 0:02:25.280 --> 0:02:27.920 intake of veggies across all meals, that's where the savory 0:02:27.919 --> 0:02:30.080 breakfast can work quite well. So that's a good take 0:02:30.160 --> 0:02:32.280 home message, I guess for everyone listening. The more veggies 0:02:32.320 --> 0:02:34.400 you can slip into your breakfast, even if it's grading 0:02:34.440 --> 0:02:36.600 some extra zucheti into oats, or if you're having a 0:02:36.639 --> 0:02:40.080 smoothie blending some spinach leaves or some kale, that all 0:02:40.120 --> 0:02:42.440 really adds up and adds to that bulk factor of breakfast, 0:02:42.480 --> 0:02:44.360 and that's probably one of the most common areas I 0:02:44.400 --> 0:02:47.000 find clients miss in the morning. It's the most common 0:02:47.000 --> 0:02:48.720 feedback I give on breakfast choices. 0:02:49.040 --> 0:02:49.880 So if you're. 0:02:49.720 --> 0:02:52.720 Listening, give that as a little challenge moving forward this week, Hey, 0:02:52.720 --> 0:02:55.200 you can get some extra veggies into your breakfast each week. 0:02:56.080 --> 0:02:58.200 But moving on from that, we're going to talk about 0:02:58.200 --> 0:03:01.240 something that's close to many of our heart, particularly coming 0:03:01.280 --> 0:03:03.840 into summer when we're going to be bearing all very soon. 0:03:04.680 --> 0:03:08.160 Cellu light. Now, we know it's an issue that many women. 0:03:08.120 --> 0:03:11.120 Have, and we also know that it's a particular area 0:03:11.160 --> 0:03:12.680 of interest when it comes to what we can do 0:03:12.720 --> 0:03:16.760 to reduce cellulite. There's a huge number of supplement products 0:03:16.800 --> 0:03:22.640 and programs and laser interventions and even potentially dietary interventions 0:03:22.720 --> 0:03:25.920 talked about when it comes to how do we reduce cellulite. Now, 0:03:26.639 --> 0:03:30.120 my understanding is that a lot of it is genetic 0:03:30.200 --> 0:03:32.480 in the sense of the way skin holds onto fat 0:03:32.600 --> 0:03:35.640 has a large genetic component, and so you can get 0:03:35.680 --> 0:03:38.200 people who are really quite slim and small, and they 0:03:38.240 --> 0:03:40.160 can have quite bad solulight, and then you can get 0:03:40.200 --> 0:03:43.560 larger people who don't have as much. So that's my 0:03:43.640 --> 0:03:46.960 understanding of it is that a fair caller, absolutely so. 0:03:47.080 --> 0:03:50.760 Genet explays a huge role in cellular and as you said, 0:03:51.240 --> 0:03:54.040 most women have it and men as well, or probably not, 0:03:54.120 --> 0:03:56.720 as I guess prevalent in men more so and women 0:03:56.760 --> 0:03:59.240 all get into that in a second. But soulate is 0:03:59.240 --> 0:04:01.800 one of those conditions that are sort of multifactorial. There's 0:04:01.800 --> 0:04:03.480 no one reason. 0:04:03.200 --> 0:04:04.920 For it, and if you look a lot at the research, 0:04:05.040 --> 0:04:09.280 there's no conclusion as to why some people have silt 0:04:09.320 --> 0:04:11.000 and other people don't. So it's one of the most 0:04:11.040 --> 0:04:14.560 common what we will call imperfection issues that women face, 0:04:14.760 --> 0:04:17.480 and it's something that I think the beauty industry has 0:04:17.560 --> 0:04:20.440 made a billion dollar industry out of. But I think 0:04:20.480 --> 0:04:23.320 it is really important to note that cellulard is very 0:04:23.360 --> 0:04:27.640 different from generalized obesity. Soul It is not because of obesity. 0:04:27.960 --> 0:04:30.120 As you mentioned, you can be very slim, very fit, 0:04:30.240 --> 0:04:32.560 very healthy and still have seilight because there is a 0:04:32.640 --> 0:04:36.000 large genetic component to it. And with solulight, it's the 0:04:36.520 --> 0:04:39.039 atapo sites, which are sort of our fat cells which 0:04:39.120 --> 0:04:44.000 undergo hypertrophy and hyperplasia, which is the cellulite is essentially 0:04:44.080 --> 0:04:47.760 characterized by these large metabolically stable fat cells that are 0:04:47.760 --> 0:04:49.760 limits it to our lower body areas, so you don't 0:04:49.800 --> 0:04:52.320 really see, you know, cellulite on our face or on 0:04:52.360 --> 0:04:54.880 our shoulders or anything like that. It's generally down on 0:04:54.920 --> 0:04:57.159 our thighs and our butt, on our abdomen, that sort 0:04:57.160 --> 0:05:00.160 of thing. So the dimples that we get with cellulite, 0:05:00.279 --> 0:05:02.559 and I say we because I have it too, silly, 0:05:03.320 --> 0:05:07.600 they're due to this herniation of the subcutaneous fat lobduals 0:05:07.640 --> 0:05:12.440 through the dermal layer. So essentially it's the fibrous collagen 0:05:13.120 --> 0:05:17.159 that leads to this shortening and ultimately this retraction through 0:05:17.200 --> 0:05:19.839 the skin, which then causes this depression into the skin. 0:05:20.080 --> 0:05:24.120 So in simple terms, fat pushes upwards through these fibrous 0:05:24.400 --> 0:05:27.120 tissue bands that are connecting the skin to the muscle. 0:05:27.400 --> 0:05:30.159 This fibrous tissue pulls the skin in and that's what 0:05:30.240 --> 0:05:33.240 causes that lumpy appearance or to say, like type appearance. So, 0:05:33.839 --> 0:05:36.120 as you said, a lot of factors are involved in 0:05:36.200 --> 0:05:38.760 whether or not you get slight. Genetics is a big one. 0:05:38.880 --> 0:05:40.640 Your sex is a big one. Obviously a lot of 0:05:40.680 --> 0:05:43.960 females suffer a lot more than males, and lifestyle as well. 0:05:44.440 --> 0:05:47.119 But if you looked at the exact physiology of why 0:05:47.160 --> 0:05:49.640 we develop ceilt. It's just not really understood and we 0:05:49.720 --> 0:05:52.080 just don't have an answer for it, unfortunately. But what 0:05:52.160 --> 0:05:54.440 we do know is that it is more common in 0:05:54.560 --> 0:05:58.760 females than males, and that's because of how as females 0:05:58.800 --> 0:06:02.120 we have this different distribute of fat, muscle and connective tissue. 0:06:02.200 --> 0:06:04.560 So men tend to have this it's almost like a 0:06:04.600 --> 0:06:08.000 crisscross structure Susie in their tissues, and that explains why 0:06:08.440 --> 0:06:10.840 with so luded men, it's less likely that the fat 0:06:10.880 --> 0:06:14.240 cells poke through this criss cross structure in terms of 0:06:14.279 --> 0:06:17.080 women don't have that criss cross structure in terms of 0:06:17.120 --> 0:06:19.240 their tissue, and so it's easier for the fat cells 0:06:19.240 --> 0:06:22.240 to sort of poke through and create that dimpling more 0:06:22.320 --> 0:06:25.520 like appearance. So I think that's why you or women 0:06:25.560 --> 0:06:27.960 suffer a lot more than what men do from zeulate. 0:06:28.360 --> 0:06:30.240 It is really interesting because, as I said, you can 0:06:30.240 --> 0:06:32.400 get people who are really quite slim, and I do. 0:06:32.480 --> 0:06:34.560 I will say as it offside, I notice if you're 0:06:34.560 --> 0:06:37.480 a bit tanned, it tends to look better. So of 0:06:37.520 --> 0:06:39.920 course we're not advocating spending many hours in the sun, 0:06:39.960 --> 0:06:41.840 but definitely I've noticed that when you're feeling a bit brown. 0:06:41.839 --> 0:06:42.600 It's definitely better. 0:06:42.880 --> 0:06:45.320 There are a couple of research studies that have specifically 0:06:45.360 --> 0:06:48.880 looked at the effect of dietary intervention on cellulite and 0:06:49.640 --> 0:06:54.200 basically looking at calorie control, calorie reduced diets, regular exercise, 0:06:54.680 --> 0:06:57.320 and when they assess, there's a couple available of women 0:06:57.360 --> 0:07:00.000 of sort of between thirty and fifty and when they 0:07:00.080 --> 0:07:03.040 assess the changes literally everything changes. 0:07:02.800 --> 0:07:04.480 Except the appearance of the cellulite. 0:07:04.560 --> 0:07:07.160 So you lose weight, you've got more muscle mass, you've 0:07:07.160 --> 0:07:10.080 got less fat mass, and it doesn't necessarily reduce the cellulite. 0:07:10.080 --> 0:07:12.800 So that's actually some intervention studies looking at that. Now, 0:07:13.320 --> 0:07:16.280 the things that come to mind for me in terms 0:07:16.320 --> 0:07:20.400 of diet is that whenever people are going on sort 0:07:20.400 --> 0:07:22.840 of fad diets where perhaps they're losing large amounts of 0:07:22.880 --> 0:07:27.160 weight quite quickly, and that can result, for want of 0:07:27.160 --> 0:07:30.200 a better word, that kind of skin sagging. I would 0:07:30.240 --> 0:07:33.280 say anecdotally, it tends to be exacerbated and the look 0:07:33.280 --> 0:07:36.280 of that, and that gives I guess good justification to 0:07:36.920 --> 0:07:40.240 lose weight relatively slowly and in a sustainable way, and 0:07:40.280 --> 0:07:43.800 ideally in a way that is encouraging more resistance training. 0:07:43.800 --> 0:07:47.640 And preserving muscle mass, because that means you're less likely 0:07:47.680 --> 0:07:50.120 to get that very pronounced look of the skin when 0:07:50.160 --> 0:07:53.360 you've lost weight quickly, So that I guess is justification 0:07:53.400 --> 0:07:55.440 for doing it more slowly. There's a little bit of 0:07:55.480 --> 0:07:59.800 reading around anti inflammatory diets and reducing the appearance of cellulite, 0:08:00.040 --> 0:08:03.200 so for example, focusing on less that traded fats, less 0:08:03.320 --> 0:08:07.840 processed fats, more natural fats from nut seeds, oils, oily fish. 0:08:08.000 --> 0:08:10.800 But I really want to be very clear the chance 0:08:10.840 --> 0:08:13.480 that's going to reduce the appearance of cellulite, the research 0:08:13.560 --> 0:08:16.440 just is not there. So yes, it's probably better for 0:08:16.480 --> 0:08:18.080 your health. Yes, it's going to be better for your 0:08:18.120 --> 0:08:20.960 overall health of your cells and the body and a 0:08:21.080 --> 0:08:24.120 number of other variables, but specifically when it comes to cellulite, 0:08:24.600 --> 0:08:26.640 not so likely. And just as an offside, I know 0:08:26.680 --> 0:08:28.480 we're here to talk about diet and exercise, and I 0:08:28.520 --> 0:08:31.240 know you've got some specific research looking at trading in 0:08:31.280 --> 0:08:34.600 a minute, but where I work in Bondai and Sydney, 0:08:34.640 --> 0:08:36.960 normally I work quite close to one of those laser 0:08:37.040 --> 0:08:39.480 kind of clinics where you can pay like quite significant 0:08:39.520 --> 0:08:41.959 sums of money, and one of the areas that they 0:08:41.960 --> 0:08:46.199 claim to have benefits of is reducing the appearance of cellulite. 0:08:46.480 --> 0:08:47.200 And I look at the. 0:08:47.240 --> 0:08:49.679 Before and afters, and you know, we're talking about thousands 0:08:49.679 --> 0:08:52.480 of dollars of intervention here to have this result, and 0:08:52.559 --> 0:08:54.920 I can barely see the difference, you know what I mean. 0:08:55.040 --> 0:08:57.720 So I think, you know, we're yet to find a 0:08:57.800 --> 0:09:00.840 QR for this very common issue that we talk about. 0:09:01.520 --> 0:09:03.600 And definitely, in the case of diet, if someone came 0:09:03.640 --> 0:09:05.640 to me and said that I want to reduce the cellulight, 0:09:05.679 --> 0:09:07.440 I'd have to send them on their merry way because 0:09:07.760 --> 0:09:10.680 I couldn't really probably do anything much about it myself. 0:09:11.120 --> 0:09:12.600 But there is a little bit. 0:09:12.520 --> 0:09:14.760 To do with training that suggests that might be one 0:09:14.800 --> 0:09:16.640 of the best intervention points is in there. 0:09:17.040 --> 0:09:19.160 And as you mentioned in terms of you know, there's 0:09:19.240 --> 0:09:22.720 light therapies, there's creams, there's even injectible things that you know, 0:09:22.760 --> 0:09:25.440 you can inject into yourself to try and reduce that appearance. 0:09:25.480 --> 0:09:28.280 But there was a large evidence based review I found 0:09:28.360 --> 0:09:32.280 in the American Journal of Clinical Dermatology which, in a nutshell, 0:09:32.360 --> 0:09:35.400 showed that there was no clear evidence of good efficacy 0:09:35.520 --> 0:09:38.480 which could be identified in any of the evaluated selul 0:09:38.520 --> 0:09:40.600 like treatments. They went through the injectibles, I went through 0:09:40.640 --> 0:09:43.800 the creams, I went through the laser light therapies. So unfortunately, 0:09:43.800 --> 0:09:46.760 you could probably spend thousands and thousands of dollars and 0:09:46.800 --> 0:09:49.120 really not come out much better on the other side. 0:09:49.400 --> 0:09:51.160 But as you mentioned, there is a small amount of 0:09:51.160 --> 0:09:55.320 research that a good diet and lifestyle is important. Drinking 0:09:55.400 --> 0:09:58.400 enough fluid is actually really important as well, and a 0:09:58.400 --> 0:10:01.839 good amount of exercise, but specific weight training, because from 0:10:01.920 --> 0:10:04.160 the readings that I was doing Susie, it was sort 0:10:04.160 --> 0:10:07.280 of hinting that, you know, skin looks smoother and firmer 0:10:07.559 --> 0:10:10.160 over muscle than it does over fat, So we want 0:10:10.240 --> 0:10:12.920 to do exercises that help to replace the fat cells 0:10:12.960 --> 0:10:15.679 with muscle cells essentially, so to make that, say, like 0:10:15.760 --> 0:10:18.640 a little bit less noticeable. So eating in a calorie 0:10:18.640 --> 0:10:20.600 deficit in order to lose a little bit of fat, 0:10:20.600 --> 0:10:25.080 plus proper strength or weight training was really important in 0:10:25.160 --> 0:10:27.720 terms of leaning sort of a leaner lifestyle, which if 0:10:27.760 --> 0:10:29.600 you're going to be a little bit leaner, obviously that 0:10:29.640 --> 0:10:31.400 appearance of so light is going to be a little 0:10:31.400 --> 0:10:34.480 bit less. Not having say that it'll ever go away completely, 0:10:34.559 --> 0:10:36.880 we can never completely get rid of sai light. We 0:10:37.000 --> 0:10:40.440 just hope to, I guess, reduce down the appearance of it. 0:10:40.480 --> 0:10:42.680 And as you mentioned, some days a good fake tan 0:10:43.040 --> 0:10:45.079 is really really beneficial for us ladies. 0:10:46.600 --> 0:10:48.800 And it's interesting you say that because I was just 0:10:48.840 --> 0:10:51.160 writing an article on why it's so easy to gain 0:10:51.200 --> 0:10:54.000 weight as we get older, and it's probably safe to 0:10:54.040 --> 0:10:56.000 say that a lot of women still don't do a 0:10:56.000 --> 0:10:58.640 lot of resistance training and in particular working those larger 0:10:58.720 --> 0:11:03.120 muscle groups like doing squats and the large muscle group training, 0:11:03.160 --> 0:11:04.679 even if they do a little bit of lightweights on 0:11:04.720 --> 0:11:08.400 their arms. So I guess that's good motivation to get 0:11:08.400 --> 0:11:11.880 a very specific weights program, resistance training program that really 0:11:11.880 --> 0:11:14.320 works in the back of the legs and the glutes 0:11:14.360 --> 0:11:16.960 and those areas where a lot of us do find 0:11:17.000 --> 0:11:19.480 that when we put our causes on the dimpools are 0:11:19.480 --> 0:11:20.520 out for everyone to see. 0:11:20.600 --> 0:11:24.040 Absolutely, And I'll just say from my own personal things 0:11:24.080 --> 0:11:26.959 that I've done in my past, I have seen a 0:11:27.080 --> 0:11:29.720 very big improvement with my amount of soult. I have 0:11:29.720 --> 0:11:31.400 a lot on sort of my upper thighs that's sort 0:11:31.400 --> 0:11:32.880 of where I tend to hold it a little bit. 0:11:33.040 --> 0:11:35.640 And with living al in a lifestyle and specific weight 0:11:35.640 --> 0:11:38.520 training that sort of reduced the appearance of my soul 0:11:38.600 --> 0:11:41.800 like quite dramatically. And now that I am what are 0:11:41.800 --> 0:11:45.040 we this week's uzzy, probably twenty eight weeks or something pregnant, 0:11:45.040 --> 0:11:47.040 I've stopped a lot of I'm still weight training, but 0:11:47.120 --> 0:11:49.679 it's a lot less in terms of the frequency. I 0:11:49.760 --> 0:11:51.840 maybe only doing two three sessions a week instead of 0:11:51.840 --> 0:11:54.360 four or five. The weights and the intensity and the 0:11:54.360 --> 0:11:56.400 reps have decreased quite a lot, so I'm sort of 0:11:56.520 --> 0:11:58.960 nearly down to almost body weight stuff with just some 0:11:59.040 --> 0:12:01.400 light stuff at the moment. And obviously I've gained quite 0:12:01.440 --> 0:12:03.360 a lot of fat stores as well to support a 0:12:03.360 --> 0:12:06.440 healthy pregnancy, which is absolutely fine. We're not complaining about that. 0:12:06.440 --> 0:12:08.319 But I have noticed that a lot of my cellulite 0:12:08.679 --> 0:12:10.680 has returned as well. So I do really think that 0:12:10.720 --> 0:12:13.320 there's a lot to be said for, you know, living 0:12:13.360 --> 0:12:15.920 a little bit of a leaner lifestyle, proper weight training 0:12:16.120 --> 0:12:18.360 and that regular weight training, and as you mentioned, not 0:12:18.920 --> 0:12:21.120 yo yo dyeting is such as well, because the more 0:12:21.160 --> 0:12:23.640 that those fat cells expand, think of it almost like 0:12:23.679 --> 0:12:25.600 a balloon like, it has a hard time sort of 0:12:25.600 --> 0:12:29.200 contracting continuously over time as well. So I do think 0:12:29.240 --> 0:12:31.360 that sort of diet and lifestyle plays a little bit 0:12:31.880 --> 0:12:34.400 age in genetics and hormone factors as well. Is probably 0:12:34.440 --> 0:12:37.040 the last one that we didn't mention, because as women 0:12:37.120 --> 0:12:40.200 approach metopause, they are levels of estrogen decrease, and so 0:12:40.280 --> 0:12:43.160 does the blood flow to that connective tissue under the skin. 0:12:43.400 --> 0:12:46.720 And also as we get older, the collagen production decreases 0:12:46.720 --> 0:12:49.360 and our fat cells become slightly more in large, so 0:12:49.480 --> 0:12:52.640 all of those things aren't exactly going to be supportive 0:12:52.720 --> 0:12:56.600 towards cellu light, so I think, and hormone factors definitely 0:12:56.679 --> 0:12:59.920 can work against us. And genetics like if you have 0:13:00.080 --> 0:13:02.480 those genetics, if your mum and your grandma had saylight, 0:13:02.640 --> 0:13:04.400 chances are you're going to have a tou no matter 0:13:04.440 --> 0:13:07.200 how lean or fit or healthy you might be. So 0:13:07.240 --> 0:13:09.280 it's one of those things where it might just be 0:13:09.360 --> 0:13:11.400 that we embrace, you know, the best parts of our 0:13:11.400 --> 0:13:13.640 body and learn to love all of the parts of 0:13:13.640 --> 0:13:16.640 our body rather than wasting thousands of dollars on light 0:13:16.720 --> 0:13:19.360 therapies and injectables and creams and that sort of thing 0:13:19.360 --> 0:13:21.920 as well, and just knowing that, you know, censoring our 0:13:21.960 --> 0:13:24.360 social media feed zusie, so that we're seeing more real 0:13:24.400 --> 0:13:27.719 life bodies, because solight is one hundred percent something that 0:13:28.040 --> 0:13:30.240 I would probably say. I think the research says eighty 0:13:30.320 --> 0:13:33.040 to ninety percent of women struggle with So if you've 0:13:33.080 --> 0:13:36.680 just got constantly airbrush photoshop models on your Instagram page, 0:13:36.720 --> 0:13:38.960 you're not really doing yourself or your mental health any 0:13:39.000 --> 0:13:41.360 favors because you're just not you know, you're trying to 0:13:41.400 --> 0:13:44.240 compare yourself to something that isn't really real or isn't 0:13:44.240 --> 0:13:47.080 really a great representation of the rest of the population. 0:13:47.240 --> 0:13:49.800 And I don't think those latest swimming costumes everyone's wearing, 0:13:49.840 --> 0:13:50.959 does anyone any favors? 0:13:51.320 --> 0:13:53.719 Like they're barely there, are they? Some of them? 0:13:53.720 --> 0:13:54.960 I'm like, is that a newd to speech? 0:13:56.160 --> 0:13:58.320 If you've got no bottom on your bikini bottoms, what 0:13:58.320 --> 0:14:00.520 do you expect? Like, I can't believe it everone's wearing 0:14:00.559 --> 0:14:02.160 those causes you won't see me in one of those 0:14:02.160 --> 0:14:05.360 anytime soon. But just leading back to the hormone issue, 0:14:05.520 --> 0:14:08.160 something I will mention is if you notice a profound 0:14:08.160 --> 0:14:10.920 difference in your body composition. So if you're someone who 0:14:11.280 --> 0:14:13.319 didn't have a lot of cellu light, you retained a 0:14:13.360 --> 0:14:15.800 lot of muscle mass, and then as you get older, 0:14:15.920 --> 0:14:18.800 or perhaps you're feeling overly fatigued. Something's changed and you 0:14:18.840 --> 0:14:21.960 notice your body composition isn't as strong as it once was, 0:14:22.000 --> 0:14:24.360 You're having a lot more difficulty holding onto muscle mass. 0:14:24.640 --> 0:14:27.320 I do think that's worthy of investigation because at times 0:14:27.320 --> 0:14:29.040 it may be indicative of something going on with your 0:14:29.160 --> 0:14:33.320 estrogen levels, your dhea, which I've spoken about before, which 0:14:33.360 --> 0:14:36.560 is the precursor to testosterone, and I have noticed with 0:14:36.680 --> 0:14:39.080 some clients that sometimes when those hormones are low, they 0:14:39.080 --> 0:14:41.440 have a lot of trouble putting on lean tissue in 0:14:41.440 --> 0:14:43.880 the gym, and so the underlying hormone condition needs to 0:14:43.920 --> 0:14:46.480 be addressed. So if you've noticed a distinct change in 0:14:46.520 --> 0:14:49.280 your body composition and you're not being able to train 0:14:49.440 --> 0:14:51.960 or retain muscle tissue like you once did, I do 0:14:52.000 --> 0:14:54.040 think that is worth looking at too, because that can 0:14:54.040 --> 0:14:57.160 be indicative of some changes of those underlying hormones, which 0:14:57.200 --> 0:14:59.600 in turn may impact your ability to get that good 0:14:59.680 --> 0:15:02.000 muscle and reduce the appearance of any cellu light to 0:15:02.160 --> 0:15:03.280 So be mindful. 0:15:02.880 --> 0:15:05.640 Of that great point, and that sort of leads us 0:15:05.640 --> 0:15:08.120 into I guess our next section, Susie, where you mentioned 0:15:08.200 --> 0:15:10.440 quickly fatigue and just being a bit tired. I'm sure 0:15:10.440 --> 0:15:12.880 we can all sort of appreciate that life seems to 0:15:12.880 --> 0:15:16.360 be even despite lockdown and this crazy, you know, worldwide pandemic, 0:15:16.400 --> 0:15:18.240 we seem to be busier than ever some of us. 0:15:18.360 --> 0:15:22.880 So nutrient deficiencies are incredibly common. Being tired is incredibly common. 0:15:23.040 --> 0:15:26.680 But what's also quite common is iron deficiency. So this 0:15:26.720 --> 0:15:29.240 is one of these medical conditions that is so common 0:15:29.280 --> 0:15:31.840 in women. Up to eighteen percent of healthy women have 0:15:31.960 --> 0:15:35.080 low iron, but it's often not really talked about. It's 0:15:35.120 --> 0:15:37.720 often something that's kind of just brushed over, like, oh, 0:15:37.880 --> 0:15:41.320 you're low and iron, that's normal. No, ladies and men, 0:15:41.480 --> 0:15:45.560 it's not normal. And research by the University of Western 0:15:45.640 --> 0:15:48.080 Australia actually showed it was one of these conditions that 0:15:48.120 --> 0:15:51.640 doctors were actually overlooking because it was sort of something 0:15:51.680 --> 0:15:53.600 that was just popping up here, there and everywhere, and 0:15:53.640 --> 0:15:56.040 they weren't really paying too much attention to it. So 0:15:56.120 --> 0:15:58.760 I think it is a really important discussion that we 0:15:58.840 --> 0:16:02.000 have today around iron deficiency. So what is it? And 0:16:02.680 --> 0:16:04.240 you know what causes it and what we can do 0:16:04.360 --> 0:16:06.240 about it. So do you want to kick yourself, Susie 0:16:06.240 --> 0:16:08.640 and tell us a little bit more about why iron 0:16:08.760 --> 0:16:11.680 is so important in our bodies and why we seem 0:16:11.720 --> 0:16:13.720 to have such high rates of deficiency. 0:16:14.320 --> 0:16:17.640 I think that that estimate of eighteen percent is quite low. 0:16:17.800 --> 0:16:21.000 My understanding is that if you take into consideration people 0:16:21.000 --> 0:16:23.320 who have low iron stores, which is kind of the 0:16:23.360 --> 0:16:26.360 stage before iron deficiency. It's when your body is depleting 0:16:26.440 --> 0:16:29.280 your stored iron to try and keep your hemoglobin up 0:16:29.720 --> 0:16:32.840 or the key molecule that transports oxygen around the body 0:16:33.120 --> 0:16:33.880 at normal level. 0:16:33.880 --> 0:16:34.720 And I remember it being. 0:16:34.680 --> 0:16:36.880 As high as twenty five percent of Australian women and 0:16:37.160 --> 0:16:40.520 just anecdotally speaking to women I knowing myself you're pregnant, 0:16:40.840 --> 0:16:44.080 you know the huge number of women who are constantly exhausted. 0:16:44.640 --> 0:16:46.240 It is often an iron issue. 0:16:46.280 --> 0:16:46.520 Now. 0:16:47.080 --> 0:16:49.600 The reason it affects all of our systems because it's 0:16:49.600 --> 0:16:51.800 transporting oxygen around the body. So it means that if 0:16:51.800 --> 0:16:55.040 you've got relatively high energy demands, as most women do, 0:16:55.440 --> 0:16:57.880 perhaps you're losing a lot of blood in the menstrual cycle. 0:16:58.280 --> 0:17:00.320 You might have been demitriosis or one of the other 0:17:00.840 --> 0:17:04.000 endocrine conditions, which means that you're menstruating more frequently or 0:17:04.040 --> 0:17:07.280 losing a lot of blood. All of those issues means 0:17:07.280 --> 0:17:11.200 that we're prone to that feeling of chnic fatigue, dizziness, breathlessness, 0:17:11.200 --> 0:17:13.520 and just even quite poor mood. And what I found 0:17:13.520 --> 0:17:16.240 interesting reading one of these studies is that a study 0:17:16.359 --> 0:17:19.680 found that more than thirty percent of those women affected 0:17:19.680 --> 0:17:23.160 by low iron levels will also being treated for anxiety 0:17:23.200 --> 0:17:25.280 and low mood. So there seems to be sometimes we're 0:17:25.320 --> 0:17:30.720 misdiagnosing potentially a basic nutrient deficiency that's incredibly common and 0:17:30.760 --> 0:17:33.520 linking at two mental health disturbance because people are feeling 0:17:33.560 --> 0:17:36.359 so poor and unable to get through their activities without 0:17:36.400 --> 0:17:39.560 feeling really constantly tired. And when I'm asking my clients, 0:17:39.560 --> 0:17:41.199 I'll say to them, if you wake up in the 0:17:41.240 --> 0:17:44.000 morning and you've slept a decent amount and you still 0:17:44.000 --> 0:17:47.080 feel tired, I would straightway be getting my iron levels checked. 0:17:47.119 --> 0:17:47.359 Now. 0:17:47.720 --> 0:17:50.360 The most common time I see it leanne. It's really interesting. 0:17:51.040 --> 0:17:54.080 I don't see it in my vegetarian or veagan clients. 0:17:54.600 --> 0:17:57.000 I see it in what I call my sporadic meat eaters, 0:17:57.480 --> 0:18:00.840 because people who or wole who eat read meat are 0:18:00.880 --> 0:18:04.000 often not having small amounts of lean red meat three 0:18:04.080 --> 0:18:06.040 or four times a week. And I'm only talking seventy 0:18:06.040 --> 0:18:09.040 to one hundred grams not very much, but they need 0:18:09.119 --> 0:18:11.000 access to it three or four times a week to 0:18:11.040 --> 0:18:14.080 have enough well absorbed iron to maintain iron levels when 0:18:14.160 --> 0:18:17.240 energy demands are high. But what I see very frequently, 0:18:17.240 --> 0:18:19.080 and I'm probably guilty of at myself. I'm just about 0:18:19.080 --> 0:18:21.160 to get an iron check, so I'll share those results 0:18:21.200 --> 0:18:24.040 because I'm not feeling overly positive about it. What I 0:18:24.119 --> 0:18:26.080 find is they're having it about once a week. They 0:18:26.160 --> 0:18:28.520 might indulge in a steak or some lean mince in 0:18:28.520 --> 0:18:31.080