1 00:00:01,080 --> 00:00:04,400 Speaker 1: At what point did eating become something we spend so 2 00:00:04,559 --> 00:00:08,239 Speaker 1: much time overthinking. One minute, it's breakfast and whether it's 3 00:00:08,320 --> 00:00:11,800 Speaker 1: bad for us, the next it's our cholesterol numbers, detox 4 00:00:11,800 --> 00:00:15,080 Speaker 1: boxes from the canvas, full body MRI scans, and someone 5 00:00:15,080 --> 00:00:18,120 Speaker 1: telling us on social media that your spinach is basically poison, 6 00:00:18,640 --> 00:00:22,279 Speaker 1: which I don't think is correct anyway. It is exhausting. 7 00:00:22,840 --> 00:00:26,160 Speaker 1: So today I am sitting down with doctor Joanna McMillan, 8 00:00:26,320 --> 00:00:30,280 Speaker 1: who is a nutrition scientist, dietitian, author of many books 9 00:00:30,320 --> 00:00:34,879 Speaker 1: including The Fiber Factor, and one of Australia's most trusted 10 00:00:35,000 --> 00:00:38,960 Speaker 1: voices in evidence based nutrition, because she is going to 11 00:00:38,960 --> 00:00:41,800 Speaker 1: bring some much needed sanity back to the conversation of 12 00:00:41,840 --> 00:00:45,159 Speaker 1: what to eat. If you have ever panicked over a 13 00:00:45,159 --> 00:00:47,920 Speaker 1: blood test result, I wondered whether you should book every 14 00:00:48,040 --> 00:00:52,960 Speaker 1: preventative test available, or felt confused by loud voices bagging 15 00:00:52,960 --> 00:00:57,680 Speaker 1: out plant foods, This episode is for you. We talk 16 00:00:57,760 --> 00:01:00,560 Speaker 1: about the risk of becoming part of the ward well, 17 00:01:00,920 --> 00:01:01,560 Speaker 1: why some. 18 00:01:01,600 --> 00:01:03,840 Speaker 2: Expensive health tests might. 19 00:01:03,680 --> 00:01:06,960 Speaker 1: Not be the smartest investment, and what the true big 20 00:01:07,000 --> 00:01:12,720 Speaker 1: ticket preventative checks really are. Joanna also shares the principles 21 00:01:12,720 --> 00:01:16,520 Speaker 1: that guide her own eating decisions. So by the end 22 00:01:16,600 --> 00:01:19,480 Speaker 1: of this episode, you will feel clearer about what you 23 00:01:19,520 --> 00:01:22,600 Speaker 1: should put in your body to optimize your health and 24 00:01:22,680 --> 00:01:36,280 Speaker 1: what's just very persuasive marketing. Welcome to How I Work, 25 00:01:36,480 --> 00:01:40,640 Speaker 1: a show about habits, rituals, and strategies for optimizing your day. 26 00:01:41,240 --> 00:01:43,320 Speaker 1: I'm your host, doctor Amantha imber. 27 00:01:47,600 --> 00:01:47,680 Speaker 3: So. 28 00:01:48,360 --> 00:01:49,680 Speaker 2: Joe, you were. 29 00:01:49,560 --> 00:01:53,600 Speaker 1: A fitness instructor for fifteen years before you entered the 30 00:01:53,600 --> 00:01:56,760 Speaker 1: world of nutrition. Can you tell me that's a bit 31 00:01:56,760 --> 00:01:59,520 Speaker 1: of a shift to go from instructive people on how 32 00:01:59,520 --> 00:02:02,720 Speaker 1: to get fit to telling people what to eat? What 33 00:02:02,800 --> 00:02:03,880 Speaker 1: led to that change? 34 00:02:03,960 --> 00:02:06,200 Speaker 3: It wasn't quite fifteen years before it was. Actually they 35 00:02:06,240 --> 00:02:08,960 Speaker 3: were sort of overlapping. What happened was I was only 36 00:02:08,960 --> 00:02:11,000 Speaker 3: seventeen when I left school with my hires, and I 37 00:02:11,040 --> 00:02:13,840 Speaker 3: had the entry to medicine, but they wouldn't let me 38 00:02:13,880 --> 00:02:15,600 Speaker 3: take a year off. Back in those days, they wouldn't 39 00:02:15,639 --> 00:02:17,480 Speaker 3: let you defer a year, and I thought, I don't 40 00:02:17,480 --> 00:02:20,560 Speaker 3: want to do medicine anyway. It's too conservative and I 41 00:02:20,560 --> 00:02:22,839 Speaker 3: want to do something much more trending. So I did 42 00:02:22,840 --> 00:02:24,640 Speaker 3: have my year off. That's when I first traveled to 43 00:02:24,639 --> 00:02:27,000 Speaker 3: Australia and I realized I was spending all my time 44 00:02:27,000 --> 00:02:29,760 Speaker 3: in the gym, loved doing aerobics and all that stuff 45 00:02:29,840 --> 00:02:33,160 Speaker 3: was so popular and group exercise was really taking off 46 00:02:33,160 --> 00:02:35,760 Speaker 3: back then. So that's when I left and trained as 47 00:02:35,760 --> 00:02:38,040 Speaker 3: a fitness instructor and then worked in the full time 48 00:02:38,080 --> 00:02:41,440 Speaker 3: in the fitness industry for maybe three years before I 49 00:02:41,480 --> 00:02:43,560 Speaker 3: then decided, oh, I need something more, and so I 50 00:02:43,560 --> 00:02:46,160 Speaker 3: went and did nutrition. So then I did them both concurrently, 51 00:02:46,200 --> 00:02:49,959 Speaker 3: and I kind of did nutrition realizing from my three 52 00:02:50,200 --> 00:02:52,359 Speaker 3: odd years in the industry, but in the fitness industry, 53 00:02:52,360 --> 00:02:55,400 Speaker 3: where then oh, hang on a minute, it's the missing component. 54 00:02:56,000 --> 00:02:57,280 Speaker 4: You can't have one without the other. 55 00:02:57,360 --> 00:02:59,880 Speaker 3: So my intention was always how can I bring the 56 00:03:00,040 --> 00:03:02,359 Speaker 3: fitness world and my nutrition world together, and that's going 57 00:03:02,400 --> 00:03:04,280 Speaker 3: to give me a lot of those kind of answers. 58 00:03:04,560 --> 00:03:07,440 Speaker 3: And then over the years, of course in came sleep 59 00:03:07,520 --> 00:03:10,440 Speaker 3: and stress management and lifestyle and what we know called 60 00:03:10,440 --> 00:03:12,239 Speaker 3: lifestyle medicine. 61 00:03:12,480 --> 00:03:16,320 Speaker 1: Now I would love to understand like your thoughts on 62 00:03:16,760 --> 00:03:20,200 Speaker 1: I guess, preventing things that could go wrong, Like I 63 00:03:20,240 --> 00:03:22,840 Speaker 1: know for me, you know, I'm pretty pretty good with 64 00:03:22,880 --> 00:03:25,280 Speaker 1: getting like regular checkups at the GP and that kind 65 00:03:25,320 --> 00:03:27,040 Speaker 1: of thing. But I want to know for you that's 66 00:03:27,080 --> 00:03:31,000 Speaker 1: like immersed in all this science, what are your annual 67 00:03:31,120 --> 00:03:33,240 Speaker 1: rituals or even like, I think, you know, when we 68 00:03:33,320 --> 00:03:37,040 Speaker 1: turn forty or fifty, those kind of milestone birthdays, if 69 00:03:37,080 --> 00:03:39,680 Speaker 1: you like, what are the things that you're getting in 70 00:03:39,760 --> 00:03:43,000 Speaker 1: your own life as those sort of preventative checkups, if 71 00:03:43,000 --> 00:03:43,400 Speaker 1: you like. 72 00:03:43,560 --> 00:03:45,520 Speaker 3: I think I'm going to start by saying there is 73 00:03:45,560 --> 00:03:47,720 Speaker 3: a risk of overdoing it as well. You know, we 74 00:03:47,760 --> 00:03:50,760 Speaker 3: talk about the worried well, and sometimes you can become 75 00:03:50,800 --> 00:03:53,000 Speaker 3: so worried about your health you forget about kind of 76 00:03:53,040 --> 00:03:55,680 Speaker 3: celebrating the things that are good. Often I'm actually reminding 77 00:03:55,720 --> 00:03:57,839 Speaker 3: myself to go, you know what, I'm fifty three, I'm 78 00:03:57,880 --> 00:03:59,760 Speaker 3: feeling good, I'm still doing things. I've still got a 79 00:03:59,760 --> 00:04:02,560 Speaker 3: lot to my career. Yes there's a few little niggles 80 00:04:02,560 --> 00:04:05,680 Speaker 3: that start going in. Yes I'm in that horrible perimenopause 81 00:04:05,680 --> 00:04:08,440 Speaker 3: stage that brings a few challenges along. But it's about 82 00:04:08,440 --> 00:04:10,840 Speaker 3: reminding yourself that you've got to make the most of things, 83 00:04:10,880 --> 00:04:13,280 Speaker 3: and I focus a lot more on what I'm actually 84 00:04:13,280 --> 00:04:15,480 Speaker 3: doing day to day. Having said that, I do you 85 00:04:15,520 --> 00:04:17,520 Speaker 3: know when I turn fifty. I went to my GP 86 00:04:17,680 --> 00:04:20,080 Speaker 3: and said, Okay, I'm turning fifty. I want to just 87 00:04:20,160 --> 00:04:22,839 Speaker 3: have a full blood count, go and I went and 88 00:04:22,839 --> 00:04:25,240 Speaker 3: got a calcium check on my heart. I did all 89 00:04:25,240 --> 00:04:27,080 Speaker 3: these sort of you know, I've got a mammogram for 90 00:04:27,120 --> 00:04:28,839 Speaker 3: the first time. I did all of these sorts of 91 00:04:28,880 --> 00:04:30,880 Speaker 3: things that I realized, Okay, these are the checks I 92 00:04:30,880 --> 00:04:31,159 Speaker 3: have to do. 93 00:04:31,200 --> 00:04:32,560 Speaker 4: I done my bill cancer check. 94 00:04:33,080 --> 00:04:35,840 Speaker 3: So the things that are the big ticket items, I 95 00:04:35,880 --> 00:04:38,080 Speaker 3: think it's a good idea to get an annual blood 96 00:04:38,520 --> 00:04:41,000 Speaker 3: full blood test from your doctor to check all those 97 00:04:41,040 --> 00:04:43,720 Speaker 3: sorts of things. Get your blood pressure checked, check your 98 00:04:43,720 --> 00:04:46,560 Speaker 3: waste circumference. These are very simple kind of measurements that 99 00:04:46,600 --> 00:04:49,320 Speaker 3: you can do, and so I think it's getting the 100 00:04:49,320 --> 00:04:51,880 Speaker 3: balance right between doing the big ticket items like a 101 00:04:52,000 --> 00:04:54,760 Speaker 3: very simple bowel test, you know, doing the test they 102 00:04:54,800 --> 00:04:57,640 Speaker 3: send you for free when you turn fifty, getting a 103 00:04:57,640 --> 00:04:59,960 Speaker 3: mammogran if you're a woman, if you've got family who 104 00:05:00,279 --> 00:05:03,280 Speaker 3: of these things, get these tests earlier than might be recommended. 105 00:05:03,640 --> 00:05:05,279 Speaker 3: You know, that's going to flag up what you want 106 00:05:05,279 --> 00:05:08,680 Speaker 3: to do. Otherwise, put your focus on what you're doing 107 00:05:08,920 --> 00:05:13,039 Speaker 3: that it's evidence based and proven to help to optimize 108 00:05:13,040 --> 00:05:15,320 Speaker 3: our health and to give us the best chance of 109 00:05:15,360 --> 00:05:16,679 Speaker 3: having a long, healthy life. 110 00:05:17,480 --> 00:05:18,760 Speaker 1: And I want to get into some of that in 111 00:05:18,760 --> 00:05:20,680 Speaker 1: a moment, but just a couple of questions. So a 112 00:05:20,800 --> 00:05:23,640 Speaker 1: calcium check for your heart. I know exactly what that 113 00:05:23,720 --> 00:05:25,839 Speaker 1: is because I've had one done, as has my husband, 114 00:05:25,880 --> 00:05:27,920 Speaker 1: but I feel like it's one of those lesser known tests. 115 00:05:27,960 --> 00:05:31,360 Speaker 1: Can you explain like what that is and what age 116 00:05:31,360 --> 00:05:32,520 Speaker 1: should we be getting that done. 117 00:05:32,720 --> 00:05:35,200 Speaker 3: Look, I'm not a medical doctor, am nutrition scientist, but 118 00:05:35,760 --> 00:05:39,440 Speaker 3: my doctor suggested it because I've got higher than my 119 00:05:39,520 --> 00:05:42,599 Speaker 3: reference range for cholesterol and for LDL, but I've also 120 00:05:42,680 --> 00:05:44,359 Speaker 3: got extremely high HDL. 121 00:05:44,480 --> 00:05:46,159 Speaker 4: So I said, well, but my question. 122 00:05:46,040 --> 00:05:49,160 Speaker 3: Is is the protection that I get from high HDL 123 00:05:49,600 --> 00:05:52,760 Speaker 3: kind of canceling out any potential negative of LDL? And 124 00:05:52,800 --> 00:05:54,560 Speaker 3: she said, well, the truth is, we don't really know, 125 00:05:54,720 --> 00:05:56,760 Speaker 3: and I've looked at the research myself. This is a 126 00:05:56,800 --> 00:05:57,919 Speaker 3: big area of research for me. 127 00:05:58,320 --> 00:05:58,720 Speaker 4: She said. 128 00:05:58,720 --> 00:06:00,359 Speaker 3: The pot to do is let's go and actually have 129 00:06:00,360 --> 00:06:03,000 Speaker 3: a look at your arteries. So it's a very simple test. 130 00:06:03,080 --> 00:06:05,560 Speaker 3: You go in, it's only five minutes, it's a very 131 00:06:05,600 --> 00:06:07,960 Speaker 3: simple you go to your local you know where you 132 00:06:07,960 --> 00:06:09,640 Speaker 3: would go for your blood test normally as sort of 133 00:06:09,680 --> 00:06:13,000 Speaker 3: pathology type place usually have these scanners and so it's 134 00:06:13,000 --> 00:06:15,240 Speaker 3: a very very simple and they're actually looking at the 135 00:06:15,279 --> 00:06:17,400 Speaker 3: calcium deposits then and the archies. 136 00:06:17,120 --> 00:06:17,640 Speaker 4: To your heart. 137 00:06:18,279 --> 00:06:22,640 Speaker 3: So my score was zero, and so I was reassured that, Okay, 138 00:06:22,680 --> 00:06:24,640 Speaker 3: you don't have plaques forming in your arches. 139 00:06:24,680 --> 00:06:25,279 Speaker 4: You're fine. 140 00:06:25,440 --> 00:06:27,679 Speaker 3: We don't have to worry about the level of your LDL. 141 00:06:28,080 --> 00:06:31,640 Speaker 3: That test is a good reminder of people panic about 142 00:06:31,640 --> 00:06:33,800 Speaker 3: oh my god, have I got high LDL? That's am 143 00:06:33,839 --> 00:06:35,839 Speaker 3: I going to have a heart attack? No, we have 144 00:06:35,880 --> 00:06:39,720 Speaker 3: to remember that's a risk factor, and it's the accumulation 145 00:06:39,800 --> 00:06:41,960 Speaker 3: of lots of different risk factors that then sort of 146 00:06:42,000 --> 00:06:44,480 Speaker 3: would put you at higher risk and therefore do more 147 00:06:44,520 --> 00:06:47,720 Speaker 3: tests that would uncover what those risks are and whether 148 00:06:47,760 --> 00:06:50,080 Speaker 3: it's a medical or whether it's a lifestyle medicine or 149 00:06:50,160 --> 00:06:52,400 Speaker 3: combination of bose kind of outcome that's going to give 150 00:06:52,400 --> 00:06:53,320 Speaker 3: you the best results. 151 00:06:53,400 --> 00:06:55,480 Speaker 1: I think that's that's so great to understand, and it's 152 00:06:55,480 --> 00:06:57,880 Speaker 1: such a simple test to get done. I fell pride 153 00:06:57,880 --> 00:07:00,280 Speaker 1: in marketing a few years ago, and I've got one 154 00:07:00,320 --> 00:07:03,320 Speaker 1: of those full body MRIs. Actually, I know a few 155 00:07:03,320 --> 00:07:07,039 Speaker 1: of my friends have got similar tests done, and I 156 00:07:07,040 --> 00:07:09,320 Speaker 1: think I was fortunate in that they didn't find anything. 157 00:07:09,680 --> 00:07:11,520 Speaker 1: But I feel like I hear a lot of stories 158 00:07:11,560 --> 00:07:14,520 Speaker 1: about people, you know, that there is like a lump 159 00:07:14,600 --> 00:07:17,440 Speaker 1: or a mass or something like that found. Like what's 160 00:07:17,480 --> 00:07:20,600 Speaker 1: your experience being with like hearing about people going through 161 00:07:21,040 --> 00:07:25,760 Speaker 1: those pretty intensive and very expensive kind of full body workovers. 162 00:07:26,040 --> 00:07:27,840 Speaker 3: It's difficult in the way you've framed it said, well, 163 00:07:27,880 --> 00:07:29,920 Speaker 3: if someone finds something, then obviously you're going to go, well, 164 00:07:29,920 --> 00:07:31,520 Speaker 3: it was all worth it. But it would be great 165 00:07:31,560 --> 00:07:34,360 Speaker 3: to see the data on that. How many healthy people 166 00:07:34,480 --> 00:07:37,280 Speaker 3: are they scanning with a skin like that, and then 167 00:07:37,480 --> 00:07:39,120 Speaker 3: how much are they actually uncovering. 168 00:07:39,600 --> 00:07:41,000 Speaker 4: You know, I don't know what the data is off 169 00:07:41,120 --> 00:07:41,680 Speaker 4: the top of my head. 170 00:07:41,680 --> 00:07:44,440 Speaker 3: I'd be interested to see that, but the number of 171 00:07:44,440 --> 00:07:46,480 Speaker 3: people who went for that scan, who paid all that 172 00:07:46,600 --> 00:07:50,480 Speaker 3: money and then nothing was found, Like you, what's those numbers? 173 00:07:50,600 --> 00:07:53,560 Speaker 3: And actually, are we just making ourselves more concerned unless 174 00:07:53,560 --> 00:07:56,280 Speaker 3: there's a reason and you're actually putting yourself under risk 175 00:07:56,280 --> 00:07:59,320 Speaker 3: because you're putting yourself under not just the cost that 176 00:07:59,360 --> 00:08:01,560 Speaker 3: it has been to you. And so this is where 177 00:08:01,560 --> 00:08:03,600 Speaker 3: it comes back to that idea of the worried. Well, 178 00:08:03,960 --> 00:08:08,080 Speaker 3: this sort of slightly elitist kind of health is problematic 179 00:08:08,120 --> 00:08:10,840 Speaker 3: for me because I feel most people can't afford to 180 00:08:10,840 --> 00:08:14,200 Speaker 3: go and do that, and so we make health unattainable, 181 00:08:14,520 --> 00:08:16,920 Speaker 3: and we lose sight of the big ticket items that 182 00:08:16,960 --> 00:08:18,840 Speaker 3: actually could make a big difference to lots of people 183 00:08:18,880 --> 00:08:21,960 Speaker 3: and don't cost lots of money. Spending that money on 184 00:08:22,400 --> 00:08:25,480 Speaker 3: eating well, on a gym membership or a dance class membership, 185 00:08:25,600 --> 00:08:27,520 Speaker 3: or a good pair of shoes that you can go 186 00:08:27,560 --> 00:08:30,520 Speaker 3: walking in. There's a whole load of other, very well 187 00:08:30,600 --> 00:08:33,719 Speaker 3: proven strategies to help to improve your health as much 188 00:08:33,720 --> 00:08:34,320 Speaker 3: as possible. 189 00:08:34,360 --> 00:08:36,920 Speaker 1: I imagine it must be really interesting working as a 190 00:08:37,000 --> 00:08:42,840 Speaker 1: nutritional scientist in the age of social media, where everyone 191 00:08:42,920 --> 00:08:44,840 Speaker 1: has an opinion on something and a lot of the 192 00:08:44,880 --> 00:08:47,719 Speaker 1: time there's absolutely no evidence behind it. I would love 193 00:08:47,760 --> 00:08:50,960 Speaker 1: to know, like, what are some of the biggest pieces 194 00:08:51,040 --> 00:08:56,479 Speaker 1: of misinformation out there around having a healthy lifestyle, particularly 195 00:08:56,559 --> 00:08:58,520 Speaker 1: around what we put in our mouth. 196 00:08:59,160 --> 00:09:01,840 Speaker 3: Oh, there are so many nutrition myths. And there's some 197 00:09:01,920 --> 00:09:04,440 Speaker 3: great people online though that are trying to bust these 198 00:09:04,480 --> 00:09:06,760 Speaker 3: myths that do a really good job, and I'm glad 199 00:09:06,800 --> 00:09:08,960 Speaker 3: for that. So the things that frustrate me are it 200 00:09:09,000 --> 00:09:11,000 Speaker 3: doesn't seem to have kicked off quite so much here 201 00:09:11,040 --> 00:09:13,400 Speaker 3: in Australia, but certainly in the States that did the 202 00:09:13,440 --> 00:09:16,600 Speaker 3: carnivore diet, but not just the carnivor diet, but then 203 00:09:16,880 --> 00:09:19,600 Speaker 3: people bagging out plant foods and talking about things like 204 00:09:19,640 --> 00:09:23,400 Speaker 3: fightatees and lictins and what they call anti nutrients, which 205 00:09:23,520 --> 00:09:25,560 Speaker 3: just shows me that they've not looked at the research 206 00:09:25,600 --> 00:09:28,120 Speaker 3: at all or really understood what these things are because 207 00:09:28,160 --> 00:09:31,400 Speaker 3: there's also positive research around them. So people telling people 208 00:09:31,400 --> 00:09:33,439 Speaker 3: who know plants aren't good for you, oh, no, spinach 209 00:09:33,480 --> 00:09:35,520 Speaker 3: isn't good for you because it blocks your absorption of 210 00:09:35,679 --> 00:09:40,000 Speaker 3: xyz and just giving grossly misleading information that shows that 211 00:09:40,040 --> 00:09:43,800 Speaker 3: they really don't understand nutrition science. I'm getting frustrated at 212 00:09:43,840 --> 00:09:46,080 Speaker 3: the moment with the whole MAHA movement in the States. 213 00:09:46,080 --> 00:09:49,680 Speaker 3: While they were overarching ideas about improving people's health and 214 00:09:49,679 --> 00:09:53,199 Speaker 3: getting people eating less ultra process with more fresh food 215 00:09:53,679 --> 00:09:55,960 Speaker 3: or real food as they call it, is all great 216 00:09:56,120 --> 00:09:58,440 Speaker 3: in theory and nobody's going to argue with that, but 217 00:09:58,480 --> 00:10:00,440 Speaker 3: then when it comes down to it, much of their 218 00:10:00,520 --> 00:10:04,600 Speaker 3: actual information is incorrect. So their inversion pyramid thing was 219 00:10:04,640 --> 00:10:07,280 Speaker 3: just a marketing stunt. You know, America's not used at 220 00:10:07,320 --> 00:10:10,240 Speaker 3: food pyramid and over two decades, yes, why are they 221 00:10:10,240 --> 00:10:12,800 Speaker 3: suddenly saying they're the ones flipping the script? You know, 222 00:10:12,840 --> 00:10:15,600 Speaker 3: they've got stuff in their guidelines or so this sort 223 00:10:15,600 --> 00:10:19,440 Speaker 3: of information they didn't follow the advice of the actual 224 00:10:19,520 --> 00:10:23,280 Speaker 3: nutrition scientists who put together their guidance advice based on 225 00:10:23,360 --> 00:10:25,439 Speaker 3: the evidence. So these are the sorts of things that 226 00:10:25,520 --> 00:10:28,440 Speaker 3: get frustrated with people telling people that you know, particular 227 00:10:28,480 --> 00:10:31,200 Speaker 3: food's not good for them, or that the converse, that 228 00:10:31,280 --> 00:10:33,760 Speaker 3: one particular food is the superhero and it's going to 229 00:10:33,800 --> 00:10:34,880 Speaker 3: solve all your problems. 230 00:10:35,000 --> 00:10:38,760 Speaker 1: So when it comes to your own habits around nutrition, 231 00:10:39,200 --> 00:10:44,079 Speaker 1: what are some of the guidelines or principles that govern 232 00:10:44,640 --> 00:10:46,720 Speaker 1: how you think about the choices that you make. 233 00:10:46,960 --> 00:10:50,959 Speaker 3: Look, my key foundation is to eat minimally processed real 234 00:10:51,040 --> 00:10:54,080 Speaker 3: food as much as possible. But I think where the 235 00:10:54,120 --> 00:10:57,959 Speaker 3: complication comes in is around what is an ultra process food. 236 00:10:58,080 --> 00:11:00,360 Speaker 3: And at the end of the day, some level of 237 00:11:00,400 --> 00:11:04,440 Speaker 3: processing is generally helpful either improves our shelf life, the 238 00:11:04,559 --> 00:11:06,880 Speaker 3: safety of the food, the taste of the food. So 239 00:11:07,000 --> 00:11:10,360 Speaker 3: cooking is processing, and we're the only species on earth 240 00:11:10,400 --> 00:11:13,000 Speaker 3: that's cooking our food and we do it because it 241 00:11:13,120 --> 00:11:16,400 Speaker 3: made food safer initially, but it also makes food tastier. 242 00:11:16,440 --> 00:11:18,920 Speaker 3: We can make food last longer, and we can now 243 00:11:19,000 --> 00:11:21,240 Speaker 3: signs is uncovering what lots of good stuff that happens 244 00:11:21,240 --> 00:11:24,040 Speaker 3: about cooking with food. So to me, it's around. I 245 00:11:24,160 --> 00:11:26,880 Speaker 3: always make sure I like the term plant rich, not 246 00:11:26,960 --> 00:11:29,720 Speaker 3: plant based. I'm an omnivore. In fact, I was doing 247 00:11:29,760 --> 00:11:31,960 Speaker 3: a webinar. I'm doing a webinar just coming up. I've 248 00:11:32,040 --> 00:11:35,439 Speaker 3: just written it about iron deficiency and women for other dieticians. 249 00:11:35,440 --> 00:11:38,000 Speaker 3: So I'm really sort of talking up the dangers of 250 00:11:38,040 --> 00:11:40,400 Speaker 3: everybody going plant based, and we're forgetting about the nutrient 251 00:11:40,440 --> 00:11:44,080 Speaker 3: content of foods like red meat. So I'm an omnivore, 252 00:11:44,120 --> 00:11:45,920 Speaker 3: but I do eat lots of plant food, so I 253 00:11:45,960 --> 00:11:48,000 Speaker 3: try to make sure I get those thirty plus plant 254 00:11:48,000 --> 00:11:49,040 Speaker 3: foods across my week. 255 00:11:49,480 --> 00:11:51,000 Speaker 4: I really love food. I'm a foodie. 256 00:11:51,000 --> 00:11:53,280 Speaker 3: I mean I cook on TV, so I mean I'm 257 00:11:53,320 --> 00:11:55,200 Speaker 3: always having to come up with recipes and so I 258 00:11:55,240 --> 00:11:58,920 Speaker 3: love exploring in the kitchen and trying out new things. 259 00:11:58,960 --> 00:12:01,520 Speaker 3: So to me, food has to be delicious and pleasurable. 260 00:12:01,800 --> 00:12:04,240 Speaker 3: I'd guessed last night for dinner, I've got cousins in town, 261 00:12:04,320 --> 00:12:06,800 Speaker 3: so we you know, we did some beautiful food on 262 00:12:06,840 --> 00:12:08,960 Speaker 3: the meat and chicken and stuff on the barbecue, but 263 00:12:09,000 --> 00:12:12,120 Speaker 3: I did a beautiful salad with tahini dressing and roast 264 00:12:12,160 --> 00:12:15,240 Speaker 3: veggies and my favorite Brussels sprouts, and I'm Scottish, so 265 00:12:15,280 --> 00:12:17,880 Speaker 3: potatoes of course we're in there. You know, that's what 266 00:12:18,040 --> 00:12:21,240 Speaker 3: real eating is. It's actually about eating just traditional foods, 267 00:12:21,280 --> 00:12:24,680 Speaker 3: taking inspiration from around the world and putting together real 268 00:12:24,679 --> 00:12:27,080 Speaker 3: food so you've got that right variety of foods in 269 00:12:27,160 --> 00:12:29,719 Speaker 3: the right balance to give you the nutrients that you 270 00:12:29,800 --> 00:12:32,400 Speaker 3: need in the right sort of energy levels and give 271 00:12:32,440 --> 00:12:34,880 Speaker 3: you an immense joy and pleasure, because that's what foods 272 00:12:34,840 --> 00:12:36,520 Speaker 3: should be, a joyful part of the day. 273 00:12:36,559 --> 00:12:38,600 Speaker 1: I'd love to know, Joe given Like, there's so many 274 00:12:38,600 --> 00:12:42,559 Speaker 1: places where people can get information about health and nutrition 275 00:12:42,760 --> 00:12:45,960 Speaker 1: from what tends to be your go to sources, like 276 00:12:45,960 --> 00:12:48,320 Speaker 1: whether they're people that you follow on the socials or 277 00:12:48,440 --> 00:12:51,400 Speaker 1: academic journals that you'd regularly check. What are your go 278 00:12:51,480 --> 00:12:52,200 Speaker 1: to sources? 279 00:12:52,600 --> 00:12:56,440 Speaker 3: Academic journals, Yeah, I always read things like American Journal 280 00:12:56,480 --> 00:13:00,280 Speaker 3: of Clinical Nutrition for clinical nutrition stuff. But actually, more 281 00:13:00,320 --> 00:13:02,400 Speaker 3: often than not, I'm simply going to PubMed. You know, 282 00:13:02,440 --> 00:13:05,040 Speaker 3: I use research Gate, i use deep Dive. I've got 283 00:13:05,120 --> 00:13:08,040 Speaker 3: end notes, my software for storing my studies and being 284 00:13:08,040 --> 00:13:10,240 Speaker 3: able to use them as reference. And so what I 285 00:13:10,320 --> 00:13:12,199 Speaker 3: do is I have particular search terms. I do a 286 00:13:12,240 --> 00:13:14,280 Speaker 3: lot of work, for example, the Mediterranean diet and extra 287 00:13:14,360 --> 00:13:16,960 Speaker 3: virgin olive oil. I have those terms set up so 288 00:13:17,000 --> 00:13:19,600 Speaker 3: that I can immediately see what new studies have been 289 00:13:19,600 --> 00:13:22,520 Speaker 3: published in that area, and they can be downloaded. I'm 290 00:13:22,520 --> 00:13:24,560 Speaker 3: playing around with one of the AI tools. You actually 291 00:13:24,559 --> 00:13:28,640 Speaker 3: recommended a man kind of census, so I now have 292 00:13:28,720 --> 00:13:32,079 Speaker 3: good census, and so I'm finding that a really. 293 00:13:31,800 --> 00:13:33,640 Speaker 4: Useful tool for pulling. 294 00:13:33,640 --> 00:13:36,320 Speaker 3: Because, of course, one of the things in PubMed is 295 00:13:36,360 --> 00:13:39,040 Speaker 3: I mean, there are so many scientific journals now, so 296 00:13:39,080 --> 00:13:43,280 Speaker 3: many different topics, so many different ways, and it's impossible 297 00:13:43,280 --> 00:13:45,439 Speaker 3: to stay up even within your own lane. It's one 298 00:13:45,440 --> 00:13:47,520 Speaker 3: of the reasons I get frustrated with people who step 299 00:13:47,559 --> 00:13:49,679 Speaker 3: out of their own lane and start talking about another 300 00:13:49,720 --> 00:13:52,480 Speaker 3: area of science, because I go, how can you possibly 301 00:13:52,520 --> 00:13:55,920 Speaker 3: I don't expect a medical doctor to know everything about nutrition. 302 00:13:56,000 --> 00:13:58,960 Speaker 3: I mean, I did eleven years of university, so you know, 303 00:13:59,120 --> 00:14:00,960 Speaker 3: I think it's really portant for each of us to 304 00:14:01,000 --> 00:14:04,319 Speaker 3: stay in our own line. I encourage doctors to learn about, 305 00:14:04,360 --> 00:14:06,920 Speaker 3: you know, the basics of nutrition and to understand key 306 00:14:06,960 --> 00:14:08,840 Speaker 3: areas that might be to do, but then work in 307 00:14:08,880 --> 00:14:13,360 Speaker 3: collaboration with a dietitian or clinical nutrition or someone whose 308 00:14:13,400 --> 00:14:16,160 Speaker 3: area of expertise. You know, if you're a psychologist, then 309 00:14:16,200 --> 00:14:18,880 Speaker 3: you're working in a team with others you know, you 310 00:14:18,960 --> 00:14:22,080 Speaker 3: and I wouldn't start giving medical advice. You've got to 311 00:14:22,160 --> 00:14:24,280 Speaker 3: try and sort of get your own area and be 312 00:14:24,320 --> 00:14:27,920 Speaker 3: an expert in that particular area, understanding other areas, but 313 00:14:28,040 --> 00:14:29,800 Speaker 3: very much staying in your own line. And those tools 314 00:14:29,840 --> 00:14:31,080 Speaker 3: are definitely helping me to do that. 315 00:14:31,560 --> 00:14:33,640 Speaker 1: I'd love to know, like, in the last year or two, 316 00:14:34,000 --> 00:14:36,800 Speaker 1: what's some research or some findings that have stood at 317 00:14:36,840 --> 00:14:39,600 Speaker 1: to you that are like, oh, that's really interesting and 318 00:14:39,640 --> 00:14:42,320 Speaker 1: not many people know that, but that could be really 319 00:14:42,320 --> 00:14:44,920 Speaker 1: helpful for people to know to make better choices. 320 00:14:45,320 --> 00:14:47,600 Speaker 3: I think just doing given that I'm at the tail 321 00:14:47,680 --> 00:14:49,240 Speaker 3: end now of my new book about to come out, 322 00:14:49,240 --> 00:14:51,720 Speaker 3: The Fiber Factor. I mean, I thought fiber has been 323 00:14:51,840 --> 00:14:54,000 Speaker 3: I often say it's the undercurrent of my whole career. 324 00:14:54,160 --> 00:14:58,240 Speaker 3: So that's an almost thirty years career, and yet still 325 00:14:58,320 --> 00:14:59,840 Speaker 3: when I did the research for the book, I was 326 00:14:59,840 --> 00:15:03,360 Speaker 3: on covering amazing studies that we're you know, showing different 327 00:15:03,360 --> 00:15:06,120 Speaker 3: effects of fiber that probably people don't know. So I 328 00:15:06,160 --> 00:15:08,560 Speaker 3: think things like people think of fiber as to do 329 00:15:08,600 --> 00:15:11,920 Speaker 3: with regularity, going to the bathroom and not getting constipated 330 00:15:12,120 --> 00:15:13,640 Speaker 3: or in some gut health. And I think most people 331 00:15:13,720 --> 00:15:16,320 Speaker 3: now realize there's something to do with the gut microbiome 332 00:15:16,360 --> 00:15:18,760 Speaker 3: and keeping your gut microbiome healthy. 333 00:15:19,120 --> 00:15:20,240 Speaker 4: But there's so many. 334 00:15:20,040 --> 00:15:23,120 Speaker 3: More things, you know, uncovering how the fibers involved in 335 00:15:23,200 --> 00:15:26,240 Speaker 3: dtox pathways. I don't think people realize that, you know, 336 00:15:26,280 --> 00:15:28,880 Speaker 3: they buy these boxes off the supermarket shelf or the 337 00:15:28,880 --> 00:15:32,120 Speaker 3: pharmacy shelf that says it's about a three day cleanse 338 00:15:32,200 --> 00:15:36,360 Speaker 3: or detox or whatever, without realizing that actually, your body, 339 00:15:36,640 --> 00:15:39,520 Speaker 3: given the right tools, does detox beautifully all by itself, 340 00:15:39,560 --> 00:15:41,800 Speaker 3: and these boxes are just a waste of your money. 341 00:15:42,280 --> 00:15:45,960 Speaker 3: So we have all of those impacts fibers influencing inflammation 342 00:15:46,040 --> 00:15:48,480 Speaker 3: throughout the body. It influences your brain function. 343 00:15:49,160 --> 00:15:49,360 Speaker 4: You know. 344 00:15:49,440 --> 00:15:50,960 Speaker 3: These are the sorts of things that I think are 345 00:15:51,000 --> 00:15:53,920 Speaker 3: uncovered that people don't realize. And then we've got, you know, 346 00:15:53,960 --> 00:15:56,600 Speaker 3: all sorts of research into individual foods, so you start 347 00:15:56,680 --> 00:15:59,160 Speaker 3: looking at I often say to people, you know, you know, 348 00:15:59,160 --> 00:16:00,800 Speaker 3: if you look in the back of a package food 349 00:16:00,840 --> 00:16:04,120 Speaker 3: and you get the nutrition information panel, and particularly if 350 00:16:04,160 --> 00:16:07,320 Speaker 3: it's something like a powder supplement, you'll get all this 351 00:16:07,520 --> 00:16:09,640 Speaker 3: long list of impressive sounding. Oh look at all these 352 00:16:09,720 --> 00:16:12,080 Speaker 3: nutrients that are in here, I see to people if 353 00:16:12,080 --> 00:16:15,440 Speaker 3: I could put that same packaging on a stock of broccoli. 354 00:16:15,640 --> 00:16:18,080 Speaker 3: You know that colon cancer trial I mentioned, we were 355 00:16:18,080 --> 00:16:21,040 Speaker 3: looking at broccoli like to measure the compouns that are 356 00:16:21,080 --> 00:16:24,160 Speaker 3: present antioxy and compouinns in broccoli. There's literally, you know, 357 00:16:24,240 --> 00:16:27,440 Speaker 3: some hundred or so different compouns and that's one veggie. 358 00:16:27,480 --> 00:16:27,640 Speaker 4: You know. 359 00:16:27,680 --> 00:16:31,920 Speaker 3: There are just so many different impressive studies that delve 360 00:16:32,000 --> 00:16:34,760 Speaker 3: deep into what are the individual compouns that are present 361 00:16:34,800 --> 00:16:37,440 Speaker 3: in our both an animal and in plant foods, and 362 00:16:37,480 --> 00:16:39,120 Speaker 3: that can be pretty astounding to look at. 363 00:16:39,360 --> 00:16:42,680 Speaker 1: If you think fiber is just about regularity, you might 364 00:16:42,760 --> 00:16:46,640 Speaker 1: be underestimating it. In the second half of this conversation, 365 00:16:46,760 --> 00:16:50,480 Speaker 1: Joanna goes deep into what fiber is actually doing in 366 00:16:50,520 --> 00:16:53,880 Speaker 1: your body, all the way from information to helping our 367 00:16:53,920 --> 00:16:59,320 Speaker 1: brain function. She breaks down her fiber dream team, explains 368 00:16:59,320 --> 00:17:02,080 Speaker 1: why diversity matters more than just hitting a number, and 369 00:17:02,120 --> 00:17:06,679 Speaker 1: what really happens when you suddenly double your fiber intake overnight, 370 00:17:07,200 --> 00:17:08,800 Speaker 1: like I ended up doing. 371 00:17:12,400 --> 00:17:15,000 Speaker 2: If you're looking for more tips to improve the way 372 00:17:15,119 --> 00:17:18,280 Speaker 2: you work can live, I write a short weekly newsletter 373 00:17:18,359 --> 00:17:21,520 Speaker 2: that contains tactics I've discovered that have helped me personally. 374 00:17:21,960 --> 00:17:25,000 Speaker 2: You can sign up for that at Amantha dot com. 375 00:17:25,200 --> 00:17:29,480 Speaker 2: That's Amantha dot com. 376 00:17:31,640 --> 00:17:35,479 Speaker 1: So when it comes to fiber, like, are there certain 377 00:17:35,560 --> 00:17:40,720 Speaker 1: foods that are really particularly good and efficient sources of fiber? 378 00:17:41,040 --> 00:17:43,040 Speaker 1: You know that we should all be including in our diets. 379 00:17:43,320 --> 00:17:45,159 Speaker 3: Well, the thing about and it doesn't matter whether we're 380 00:17:45,200 --> 00:17:47,640 Speaker 3: talking about fiber or we're talking about any other nutrient, 381 00:17:48,040 --> 00:17:50,639 Speaker 3: there's always an alternative. So I always remind people if 382 00:17:50,640 --> 00:17:53,080 Speaker 3: you hate kill, don't worry. You can have a healthy 383 00:17:53,119 --> 00:17:55,920 Speaker 3: diet without kiel. So the same is true of fiber. 384 00:17:56,000 --> 00:17:59,160 Speaker 3: And actually what's important is OSSI's are falling. We short, 385 00:17:59,280 --> 00:18:02,280 Speaker 3: like most of the worldorld on overall quantity of fiber, 386 00:18:02,600 --> 00:18:05,359 Speaker 3: but we're also short on diversity. And really, what I 387 00:18:05,400 --> 00:18:08,080 Speaker 3: try to illustrate in the book is that diversity of 388 00:18:08,200 --> 00:18:12,159 Speaker 3: fiber is just as important. So what I outline is 389 00:18:12,440 --> 00:18:15,119 Speaker 3: I talk about my fiber dream team and it comes 390 00:18:15,119 --> 00:18:19,040 Speaker 3: from whole grains, legums, fruits, vegetables, nuts and seeds. I've 391 00:18:19,040 --> 00:18:21,359 Speaker 3: given them all funky names like pod squad and fruit 392 00:18:21,400 --> 00:18:25,080 Speaker 3: forests and so on. The nutty characters eating across that 393 00:18:25,280 --> 00:18:28,119 Speaker 3: range of foods is really important because that's then what 394 00:18:28,200 --> 00:18:31,439 Speaker 3: gives you that diversity of fibers, because different fibers do 395 00:18:31,480 --> 00:18:33,919 Speaker 3: different things. Some are very good at helping control your 396 00:18:33,920 --> 00:18:36,560 Speaker 3: blood sugars. Some are very good at helping to reduce 397 00:18:36,640 --> 00:18:40,359 Speaker 3: and improve your blood cholesterol profile. Some are particularly good 398 00:18:40,359 --> 00:18:43,680 Speaker 3: at being fermented and producing buty rate in the colon 399 00:18:43,720 --> 00:18:46,959 Speaker 3: and that's very important for keeping your colonic cells healthy 400 00:18:47,240 --> 00:18:49,719 Speaker 3: and has all these anti inflammatory effects about the body. 401 00:18:49,960 --> 00:18:52,760 Speaker 3: So there's all sorts of different fibers and it's important 402 00:18:52,800 --> 00:18:55,000 Speaker 3: that you get that mix. And the other thing is 403 00:18:55,200 --> 00:18:58,760 Speaker 3: amongst those individual groups, they have individual or unique fibers 404 00:18:58,880 --> 00:18:59,560 Speaker 3: aren't found in. 405 00:18:59,520 --> 00:19:00,359 Speaker 4: Some of the other groups. 406 00:19:00,680 --> 00:19:03,879 Speaker 3: There's all sorts of alternatives, there's all sorts of wade 407 00:19:04,000 --> 00:19:06,159 Speaker 3: ranging foods, and I try to outline as many as 408 00:19:06,200 --> 00:19:08,680 Speaker 3: possible in the book to give people an idea about 409 00:19:08,680 --> 00:19:11,359 Speaker 3: how to get excited about eating all different foods rather 410 00:19:11,440 --> 00:19:14,040 Speaker 3: than I eat this one food every single day. 411 00:19:14,160 --> 00:19:14,520 Speaker 2: I love that. 412 00:19:14,560 --> 00:19:16,840 Speaker 1: I find that's so interesting because when I think about fiber, 413 00:19:16,880 --> 00:19:19,480 Speaker 1: I think there's two types of fiber. There's soluble and 414 00:19:19,520 --> 00:19:22,719 Speaker 1: there's insoluble fiber. So I love the idea that there 415 00:19:22,720 --> 00:19:26,920 Speaker 1: are really like there's much more diversity in terms of fiber. 416 00:19:26,840 --> 00:19:27,440 Speaker 4: Yeah, for sure. 417 00:19:27,440 --> 00:19:30,240 Speaker 3: And actually it's Australian researchers that have headed that up 418 00:19:30,400 --> 00:19:33,280 Speaker 3: that I've got a section that's a bit more for 419 00:19:33,320 --> 00:19:35,880 Speaker 3: the nerdy science people who want to delve into it deep, 420 00:19:36,160 --> 00:19:38,880 Speaker 3: but who have actually identified sort of at least five 421 00:19:38,920 --> 00:19:42,080 Speaker 3: different characteristics of fiber that helps take us beyond that 422 00:19:42,200 --> 00:19:44,480 Speaker 3: definition of soluble and insoluble. 423 00:19:44,560 --> 00:19:46,760 Speaker 1: I had a question on fiber, and this is from 424 00:19:46,800 --> 00:19:51,160 Speaker 1: my personal experience where a few years ago, I think 425 00:19:51,240 --> 00:19:53,440 Speaker 1: I had read I think it was How Not to Die, 426 00:19:53,680 --> 00:19:56,800 Speaker 1: which is advocating for a plant based I think of 427 00:19:56,920 --> 00:19:59,199 Speaker 1: a vegan diet, and so I thought, I'm going to 428 00:19:59,200 --> 00:20:02,560 Speaker 1: give that a go. And my fiber intakes pretty good. 429 00:20:02,680 --> 00:20:05,320 Speaker 1: It's probably, you know, around the recommended I think like 430 00:20:05,560 --> 00:20:08,399 Speaker 1: twenty five to thirty grams a day. And then I 431 00:20:08,480 --> 00:20:12,439 Speaker 1: switched to this vegan diet and I'd calculated that I 432 00:20:12,480 --> 00:20:15,680 Speaker 1: was probably eating maybe seventy to eighty grams of fiber 433 00:20:15,760 --> 00:20:19,600 Speaker 1: a day, and I felt so rubbish. It was horrible. 434 00:20:19,600 --> 00:20:20,920 Speaker 1: It was a horrible week, and then I just went 435 00:20:20,960 --> 00:20:26,040 Speaker 1: back to my previous eating ways. When you're advising people 436 00:20:26,080 --> 00:20:28,480 Speaker 1: to eat more fiber, like, do we need to do 437 00:20:28,520 --> 00:20:30,679 Speaker 1: it gradually? Or was my experience as a bit of 438 00:20:30,680 --> 00:20:31,600 Speaker 1: a freak of nature? 439 00:20:32,320 --> 00:20:35,120 Speaker 3: God I kept seeing it in the book is go low, 440 00:20:35,200 --> 00:20:38,600 Speaker 3: Go slow? Was my kind of mortal You got microbiome. 441 00:20:38,840 --> 00:20:41,680 Speaker 3: It does adapt relatively quickly. You'll get changes and you've 442 00:20:41,680 --> 00:20:45,600 Speaker 3: got microbiome within twenty four hours. It's pretty extraordinary the 443 00:20:45,640 --> 00:20:47,320 Speaker 3: way it can start to adapt. But you've got to 444 00:20:47,320 --> 00:20:49,160 Speaker 3: have the right bugs in there, of course to start with. 445 00:20:49,480 --> 00:20:51,439 Speaker 3: But the bugs who are very good at fermenting the 446 00:20:51,480 --> 00:20:53,639 Speaker 3: types of fibers, and going back to that idea of 447 00:20:53,680 --> 00:20:56,800 Speaker 3: there's so many different types of fiber, and there's so 448 00:20:56,880 --> 00:20:59,400 Speaker 3: many different types of microbes. Were all depending on where 449 00:20:59,400 --> 00:21:01,359 Speaker 3: you were brought up, whether you had pets, whether you're 450 00:21:01,359 --> 00:21:03,840 Speaker 3: in the country or the city, whether you were born 451 00:21:03,920 --> 00:21:06,920 Speaker 3: by caesarean section or a vaginal birth. All of these 452 00:21:06,960 --> 00:21:10,280 Speaker 3: things influencer got microbiome. So depending on the microbes that 453 00:21:10,320 --> 00:21:13,639 Speaker 3: you've got, you will be able to ramp up the 454 00:21:13,640 --> 00:21:16,399 Speaker 3: ones that are I call the fiber munchers, and then 455 00:21:16,440 --> 00:21:18,320 Speaker 3: the other ones will start to sort of dwindle a 456 00:21:18,320 --> 00:21:20,720 Speaker 3: little bit. But if you've been accustom to tating a 457 00:21:20,720 --> 00:21:23,920 Speaker 3: lot more fat and protein, for example, and you suddenly go, oh, 458 00:21:24,000 --> 00:21:25,600 Speaker 3: Joe told me I've got to eat loads of fiber, 459 00:21:25,640 --> 00:21:28,760 Speaker 3: and you suddenly whacking a whole lot of extra fiber. Well, 460 00:21:28,880 --> 00:21:32,680 Speaker 3: the fiber munchters haven't yet increased their numbers and size 461 00:21:32,680 --> 00:21:35,080 Speaker 3: and to be able to cope with that influx of fiber. 462 00:21:35,400 --> 00:21:38,600 Speaker 3: So you're undoubtedly or they have a complete party. Some 463 00:21:38,680 --> 00:21:41,159 Speaker 3: of the wrong microbes are digesting it. You get a 464 00:21:41,200 --> 00:21:43,639 Speaker 3: lot of gas production, a lot of that fiber might 465 00:21:43,680 --> 00:21:45,240 Speaker 3: be going straight through you, so you're running to the 466 00:21:45,280 --> 00:21:47,679 Speaker 3: loo with urgency. You've got a lot of gas and 467 00:21:47,720 --> 00:21:50,320 Speaker 3: bloating and discomfort. You know, all of that stuff is 468 00:21:50,359 --> 00:21:53,040 Speaker 3: not going to be pleasant. So where you are right now, 469 00:21:53,280 --> 00:21:56,280 Speaker 3: make small changes to diet so that you gradually adapt, 470 00:21:56,320 --> 00:21:59,440 Speaker 3: allow your gut to adapt, allow your gut microbiome to adapt. 471 00:21:59,800 --> 00:22:02,760 Speaker 3: And actually it's remarkable where you can get to because 472 00:22:02,800 --> 00:22:05,480 Speaker 3: you really can change your got microbiome over time. I 473 00:22:05,480 --> 00:22:07,639 Speaker 3: think what's interesting about what you said there, though, is 474 00:22:07,680 --> 00:22:11,800 Speaker 3: whenever you make changes to diet, it's not always attributable 475 00:22:11,800 --> 00:22:13,720 Speaker 3: to what it is you thought you change. There's no 476 00:22:13,800 --> 00:22:16,199 Speaker 3: diet in my mind that you actually doubled your fiber 477 00:22:16,200 --> 00:22:18,639 Speaker 3: intake there, so fiber would have been having some effect. 478 00:22:19,040 --> 00:22:22,120 Speaker 3: But you also weren't eating animal foods, so any way 479 00:22:22,160 --> 00:22:24,280 Speaker 3: that you were feeling, oh, do we attribute that to 480 00:22:24,280 --> 00:22:26,639 Speaker 3: the fiber or do we attribute it to you weren't 481 00:22:26,680 --> 00:22:30,000 Speaker 3: eating meat, you weren't getting iron, you weren't getting zinc, 482 00:22:30,040 --> 00:22:32,119 Speaker 3: you weren't getting any long chain in mega threes or 483 00:22:32,480 --> 00:22:32,679 Speaker 3: you know. 484 00:22:32,720 --> 00:22:33,520 Speaker 4: So there's all of. 485 00:22:33,480 --> 00:22:36,160 Speaker 3: These and this is what's very difficult in diet research. 486 00:22:36,560 --> 00:22:39,400 Speaker 3: When you change one thing, you've automatically changed something else. 487 00:22:39,840 --> 00:22:42,119 Speaker 3: So in trying to look at the results, you've got 488 00:22:42,160 --> 00:22:44,080 Speaker 3: to keep that open mind to look at, well, what 489 00:22:44,119 --> 00:22:45,720 Speaker 3: were the overall dietary changes? 490 00:22:45,960 --> 00:22:48,080 Speaker 1: Now, Jar one of the things I love about you 491 00:22:48,200 --> 00:22:51,520 Speaker 1: is the column that you write for Sunday Light, which 492 00:22:51,560 --> 00:22:54,040 Speaker 1: is an insert in the Age and the Sydney Morning 493 00:22:54,040 --> 00:22:56,600 Speaker 1: Herald the people that are not living in Melvin and Sydney, 494 00:22:56,720 --> 00:23:01,200 Speaker 1: and you basically dissect what someone has eaten over the 495 00:23:01,320 --> 00:23:06,080 Speaker 1: last twenty four hours and it is riveting reading. I 496 00:23:06,119 --> 00:23:07,919 Speaker 1: literally read it every week and it's one of my 497 00:23:07,960 --> 00:23:11,160 Speaker 1: favorite parts of Sunday life. I would love to do 498 00:23:11,600 --> 00:23:14,159 Speaker 1: your day on a plate. Joe, you up for this? 499 00:23:14,680 --> 00:23:15,399 Speaker 4: I am up for this? 500 00:23:15,560 --> 00:23:20,400 Speaker 1: Sure amazing, amazing. So shall we go with yesterday's yesterday 501 00:23:20,440 --> 00:23:23,000 Speaker 1: like a typical day for you tuteing Tuesday. 502 00:23:23,240 --> 00:23:26,400 Speaker 3: Well, yeah, sure, let's go with yesterday. Well my breakfast yesterday, 503 00:23:26,560 --> 00:23:28,159 Speaker 3: we can do the last twenty four hours. You're like, 504 00:23:28,160 --> 00:23:30,359 Speaker 3: my breakfast yesterday was, And now I'm going to be 505 00:23:30,359 --> 00:23:32,000 Speaker 3: so Scottish because I had porridge. 506 00:23:32,520 --> 00:23:34,040 Speaker 4: But to my mum's horror. 507 00:23:34,119 --> 00:23:36,280 Speaker 3: You know, my mum's porridge would have been oatmeal, water 508 00:23:36,920 --> 00:23:38,600 Speaker 3: and a bit of salt and pepper, and you have 509 00:23:38,680 --> 00:23:40,159 Speaker 3: that with a cup of milk that you dip your 510 00:23:40,160 --> 00:23:42,280 Speaker 3: porridge in. So I don't do it the traditional Scottish 511 00:23:42,280 --> 00:23:44,119 Speaker 3: where I do have it more the Aussie way, So 512 00:23:44,160 --> 00:23:45,639 Speaker 3: I do it with skim milk. 513 00:23:45,880 --> 00:23:47,160 Speaker 4: I really like skim milk. 514 00:23:47,320 --> 00:23:49,280 Speaker 3: Nothing's wrong with using whole front milk if you like it, 515 00:23:49,359 --> 00:23:51,639 Speaker 3: but I personally really like skim milk, so I do 516 00:23:51,680 --> 00:23:53,560 Speaker 3: it with that in some cinnamon, and then I put 517 00:23:53,600 --> 00:23:57,240 Speaker 3: chea seeds, chopped almonds, whatever nuts I've I've got. Almonds 518 00:23:57,280 --> 00:23:59,120 Speaker 3: at the moment are my kind of favorite. And then 519 00:23:59,160 --> 00:24:02,560 Speaker 3: I had blueberry and some sliced banana and strawberries and 520 00:24:02,600 --> 00:24:05,439 Speaker 3: blackberries on the top, and a big, big doll up 521 00:24:05,520 --> 00:24:06,440 Speaker 3: of Greek yogurt. 522 00:24:06,600 --> 00:24:08,560 Speaker 4: I really like Greek yogurt. That's how I boost up 523 00:24:08,560 --> 00:24:09,080 Speaker 4: the protein. 524 00:24:09,080 --> 00:24:11,639 Speaker 3: There's actually good protein and oats, but that's how I 525 00:24:11,680 --> 00:24:14,919 Speaker 3: really boost up the high quality protein and calcium. So 526 00:24:15,000 --> 00:24:16,959 Speaker 3: that was my breakfast and then that pretty much. I 527 00:24:17,000 --> 00:24:19,560 Speaker 3: was in the radio yesterday actually around lunchtime, so I 528 00:24:19,600 --> 00:24:22,240 Speaker 3: didn't eat lunch yesterday because I was That kept me 529 00:24:22,320 --> 00:24:24,040 Speaker 3: full for most of the day, and I had my 530 00:24:24,080 --> 00:24:26,200 Speaker 3: breaks quite late, so I didn't have it until late morning. 531 00:24:26,359 --> 00:24:29,000 Speaker 3: I didn't eat then until I had cousins for dinner 532 00:24:29,080 --> 00:24:32,280 Speaker 3: last night. So we had marinated some chicken and some 533 00:24:32,400 --> 00:24:35,800 Speaker 3: lamb back straps and some beef sausages in different marinades 534 00:24:35,960 --> 00:24:39,160 Speaker 3: Greek sort of style, Mediterranean. Those were done in the barbecue, 535 00:24:39,200 --> 00:24:41,159 Speaker 3: and then I made a beautiful big salad where I 536 00:24:41,200 --> 00:24:44,080 Speaker 3: did a tahini and yogurt and lemon bass and I 537 00:24:44,119 --> 00:24:46,239 Speaker 3: smeared that over the bottom of the platter. And then 538 00:24:46,280 --> 00:24:49,080 Speaker 3: I'd roasted brussels sprites with extra virgin olive oil and 539 00:24:49,160 --> 00:24:53,560 Speaker 3: chili flakes, and I'd roasted carrots and red capscum with 540 00:24:53,720 --> 00:24:55,639 Speaker 3: just some salt and extra virgin olive oil. So that 541 00:24:55,680 --> 00:24:58,840 Speaker 3: went onto the top with some spinach onto my salad, 542 00:24:58,880 --> 00:25:01,240 Speaker 3: and I did some potatoes an extra original novel in 543 00:25:01,320 --> 00:25:03,520 Speaker 3: the air fryer, and they scattered onto the top of 544 00:25:03,560 --> 00:25:04,120 Speaker 3: some parsley. 545 00:25:04,320 --> 00:25:05,280 Speaker 4: And that was our dinner. 546 00:25:05,760 --> 00:25:07,680 Speaker 3: And I did have a couple of glasses of white 547 00:25:07,720 --> 00:25:10,200 Speaker 3: wine with my dinner, so that was my dinner. Yeah, 548 00:25:10,240 --> 00:25:11,639 Speaker 3: And then I went to bed, and I've woken up 549 00:25:11,680 --> 00:25:13,879 Speaker 3: this morning. Before I talked to you, I made a smoothie. 550 00:25:14,160 --> 00:25:16,800 Speaker 3: So I'm also big on smoothie. So often those kinds 551 00:25:16,800 --> 00:25:18,960 Speaker 3: of ingredients that go in my porridge are then going 552 00:25:18,960 --> 00:25:20,080 Speaker 3: into a breakfast smoothie. 553 00:25:20,359 --> 00:25:23,160 Speaker 1: Interesting, so tell me, like what went into this morning smoothie? 554 00:25:23,280 --> 00:25:24,560 Speaker 1: What are those ingredients? 555 00:25:24,640 --> 00:25:28,359 Speaker 3: So this morning smoothie was frozen. I use frozen fruit 556 00:25:28,560 --> 00:25:31,240 Speaker 3: usually from my smoothie. So I buy bananas and bulk 557 00:25:31,280 --> 00:25:33,240 Speaker 3: and then I peel them and freeze them. So I 558 00:25:33,240 --> 00:25:36,000 Speaker 3: had half a banana, and then I had blueberries, raspberries. 559 00:25:36,720 --> 00:25:38,960 Speaker 3: Almonds were in there again, and she again just a 560 00:25:39,040 --> 00:25:42,480 Speaker 3: quarter cup of oats milk and my Greek yogurt. So 561 00:25:42,520 --> 00:25:45,359 Speaker 3: it is almost my almost my porridge in able. I 562 00:25:45,400 --> 00:25:48,320 Speaker 3: think I put a dat in for sweetness, and I 563 00:25:48,359 --> 00:25:50,440 Speaker 3: did add some creating, and I always have collagen, so 564 00:25:50,480 --> 00:25:54,000 Speaker 3: I put that into my smoothie rather than put my coffee. 565 00:25:54,160 --> 00:25:58,000 Speaker 1: Interesting, So supplements, because I feel like often when people 566 00:25:58,240 --> 00:26:01,440 Speaker 1: are putting supplements in things, you will comment on that 567 00:26:01,640 --> 00:26:04,880 Speaker 1: in your column. Are the supplements that you think, Yeah, 568 00:26:05,600 --> 00:26:10,480 Speaker 1: I also have creating and a collagen supplement in a 569 00:26:10,520 --> 00:26:13,560 Speaker 1: lot of dye is and also PHGJ. So yeah, like, 570 00:26:13,600 --> 00:26:17,200 Speaker 1: what supplements generally going to be good for most people 571 00:26:17,200 --> 00:26:19,520 Speaker 1: that we can't necessarily get from what we're eating. 572 00:26:19,680 --> 00:26:22,560 Speaker 3: Well, I think the first thing to say is food first. 573 00:26:22,840 --> 00:26:25,880 Speaker 3: Supplements are just as the name suggests, supplemental. They can't 574 00:26:25,920 --> 00:26:29,200 Speaker 3: replace aspects in your diet. You can't get the diversity 575 00:26:29,240 --> 00:26:32,120 Speaker 3: of nutrients and the balance of nutrients, so you're always 576 00:26:32,160 --> 00:26:35,359 Speaker 3: better to get it from real food first. That said, 577 00:26:35,480 --> 00:26:38,160 Speaker 3: there are particular supplements that then stand out that can 578 00:26:38,160 --> 00:26:40,600 Speaker 3: be beneficial for people. So I'm not anti supplement at all. 579 00:26:40,640 --> 00:26:43,320 Speaker 3: There's lots of really good supplements that can be helpful 580 00:26:43,600 --> 00:26:47,359 Speaker 3: at different stages of life. So if you're vegetarian or vegan, 581 00:26:47,400 --> 00:26:50,000 Speaker 3: I would definitely suggest taking a long chain of MAGA three, 582 00:26:50,200 --> 00:26:52,879 Speaker 3: a supplement you only get that in animal foods. You'll 583 00:26:52,920 --> 00:26:55,359 Speaker 3: get it in a small amount in eggs, but mostly 584 00:26:55,400 --> 00:26:58,520 Speaker 3: in oily fish and seafood and smaller amounts and meat, 585 00:26:59,000 --> 00:27:02,040 Speaker 3: so long chain that would definitely take I take them personally, 586 00:27:02,040 --> 00:27:03,720 Speaker 3: even though I am an ominophore and I do eat 587 00:27:03,760 --> 00:27:06,439 Speaker 3: those things just for their sort of anti inflammatory effect, 588 00:27:06,440 --> 00:27:09,480 Speaker 3: brain effect. As I've got older, not really to do with. 589 00:27:09,840 --> 00:27:12,639 Speaker 3: The evidence around heart health is not terribly convincing for 590 00:27:12,640 --> 00:27:16,119 Speaker 3: those supplements, so it's more around brain and inflammation, So 591 00:27:16,160 --> 00:27:18,040 Speaker 3: I think those are useful to look at. Some people 592 00:27:18,080 --> 00:27:20,800 Speaker 3: need vitamin D. One of my sons is vitamin D deficient. 593 00:27:21,520 --> 00:27:23,200 Speaker 3: He doesn't go out in the sun at all. He 594 00:27:23,880 --> 00:27:26,760 Speaker 3: prefers to and I recognized it. You know, you need 595 00:27:26,800 --> 00:27:28,840 Speaker 3: to get tested because I can see that there's no 596 00:27:28,920 --> 00:27:31,280 Speaker 3: way you can be making enough vitamin D. So vitamin 597 00:27:31,320 --> 00:27:33,600 Speaker 3: D for a lot of people. If you've got high 598 00:27:33,680 --> 00:27:36,359 Speaker 3: risk of skin cancer and you're covering up or for 599 00:27:36,560 --> 00:27:39,320 Speaker 3: religious reasons or for whatever reason, you spend a lot 600 00:27:39,359 --> 00:27:42,200 Speaker 3: of time indoors, definitely look at your vitamin D, especially 601 00:27:42,280 --> 00:27:45,760 Speaker 3: during winter. There's new research around I think that the well, 602 00:27:45,800 --> 00:27:49,840 Speaker 3: the research around collagen peptides is not bowling me over. 603 00:27:49,960 --> 00:27:51,560 Speaker 3: You know, you're not going to suddenly look like you're 604 00:27:51,600 --> 00:27:54,280 Speaker 3: thirty again when you're in your fifties. But I think 605 00:27:54,320 --> 00:27:57,199 Speaker 3: there's some interesting research around collagen, and my colleague Tim 606 00:27:57,240 --> 00:28:00,439 Speaker 3: Crow does an excellent podcast on the research around collagen. 607 00:28:00,520 --> 00:28:02,560 Speaker 3: So I've been taking collagen peptids for a long time. 608 00:28:02,720 --> 00:28:05,000 Speaker 3: The research almost seems stronger for the impact on your 609 00:28:05,080 --> 00:28:07,440 Speaker 3: joints than it does for any impact on your skin. 610 00:28:07,840 --> 00:28:10,160 Speaker 3: But that's a supplement where I figure there's very little 611 00:28:10,200 --> 00:28:14,000 Speaker 3: downside other than the cost. There's little risk other supplements. 612 00:28:14,040 --> 00:28:16,200 Speaker 3: You know, I was talking ron deficiency before. If you're 613 00:28:16,200 --> 00:28:18,600 Speaker 3: iron deficient, you're definitely going to need a supplement to 614 00:28:18,640 --> 00:28:20,840 Speaker 3: pick you back up. But that's not a supplement you 615 00:28:20,880 --> 00:28:22,679 Speaker 3: want to be taking long term. So you want to 616 00:28:22,720 --> 00:28:25,200 Speaker 3: sort your diet out so you don't get back into 617 00:28:25,200 --> 00:28:28,240 Speaker 3: that deficiency state. What else I mean, Yeah, creating is 618 00:28:28,280 --> 00:28:30,000 Speaker 3: an interesting One of the reason I'm taking it is 619 00:28:30,000 --> 00:28:33,119 Speaker 3: for brain impacts rather than you know that. I've just 620 00:28:33,160 --> 00:28:36,400 Speaker 3: been looking at the research around perimenopause and menopause and 621 00:28:36,720 --> 00:28:39,200 Speaker 3: suggesting that creating might be useful at this stage of 622 00:28:39,240 --> 00:28:41,800 Speaker 3: life and in terms of preserving muscle. So one of 623 00:28:41,840 --> 00:28:43,600 Speaker 3: the most important things is we get older, is that 624 00:28:43,640 --> 00:28:46,160 Speaker 3: we don't lose muscle. So you know, I've gone back 625 00:28:46,200 --> 00:28:48,160 Speaker 3: to some strength training. I'm trying to make sure that 626 00:28:48,200 --> 00:28:50,880 Speaker 3: I'm doing all I can to stay strong as I 627 00:28:50,960 --> 00:28:53,280 Speaker 3: move into the next phase of life. I think the 628 00:28:53,320 --> 00:28:56,120 Speaker 3: biggest thing with supplements is not just to copy what 629 00:28:56,240 --> 00:28:58,719 Speaker 3: someone else is doing. Make sure that you're doing your 630 00:28:58,760 --> 00:29:01,440 Speaker 3: research to work out what's the right supplement for you. 631 00:29:01,600 --> 00:29:04,560 Speaker 3: I can recommend a website. I've got no financial affiliation 632 00:29:04,720 --> 00:29:07,560 Speaker 3: with this website whatsoever. It's a group of Canadian researchers. 633 00:29:07,720 --> 00:29:10,440 Speaker 3: It's called examine dot com and there my go to 634 00:29:10,560 --> 00:29:12,320 Speaker 3: for when I want to look at the research around 635 00:29:12,360 --> 00:29:14,600 Speaker 3: a supplement because it's all pulled into one place. I'm 636 00:29:14,600 --> 00:29:17,000 Speaker 3: not trying to go through pubmat but they'll give you 637 00:29:17,040 --> 00:29:20,520 Speaker 3: a summary of what the dosage is, what the recommendations are, 638 00:29:20,560 --> 00:29:23,120 Speaker 3: who it might be helpful for, and indeed whether there 639 00:29:23,160 --> 00:29:24,880 Speaker 3: is any research behind that supplement. 640 00:29:25,040 --> 00:29:28,080 Speaker 1: And in terms of brands of supplements, again, I feel 641 00:29:28,080 --> 00:29:32,720 Speaker 1: like it's so hard to separate marketing like good marketing 642 00:29:32,880 --> 00:29:36,840 Speaker 1: from which brands have the highest quality ingredients? Do you 643 00:29:37,000 --> 00:29:39,600 Speaker 1: have go to brands that you trust? And also, is 644 00:29:39,640 --> 00:29:42,960 Speaker 1: there a way that asthma models can figure out which 645 00:29:42,960 --> 00:29:46,280 Speaker 1: brands are good for supplementation and which one should we 646 00:29:46,320 --> 00:29:48,000 Speaker 1: maybe just stay away from. 647 00:29:48,360 --> 00:29:51,840 Speaker 3: I often use bioceuticals because I'm a practitioner account with them, 648 00:29:51,920 --> 00:29:53,840 Speaker 3: and it's they have a practitioner range. 649 00:29:54,000 --> 00:29:54,160 Speaker 4: You know. 650 00:29:54,160 --> 00:29:56,520 Speaker 3: It's funny. With food companies, I love to support a 651 00:29:56,520 --> 00:29:59,520 Speaker 3: small local food company. When it comes to supplements, I 652 00:29:59,600 --> 00:30:02,160 Speaker 3: tend to with the big guys. The reason is that 653 00:30:02,200 --> 00:30:04,680 Speaker 3: they have the money and the financial resources to do 654 00:30:04,760 --> 00:30:07,960 Speaker 3: third party testing. They also have an awful lot to 655 00:30:08,000 --> 00:30:09,959 Speaker 3: lose if one of their supplement, and they're much more 656 00:30:10,040 --> 00:30:13,880 Speaker 3: under greater scrutiny in terms of a third party testing 657 00:30:13,920 --> 00:30:18,560 Speaker 3: their own products or regulatory authorities testing their products, so 658 00:30:18,800 --> 00:30:21,080 Speaker 3: their companies would be ruined was there to be anything along. 659 00:30:21,120 --> 00:30:24,320 Speaker 3: So they're much more stringent tests and methods of producing 660 00:30:24,360 --> 00:30:27,040 Speaker 3: their supplements. So I tend to go with the big players. 661 00:30:27,240 --> 00:30:30,720 Speaker 3: When I'm buying supplements, I always look for third party testing. 662 00:30:30,840 --> 00:30:33,240 Speaker 3: I looked, you know often when you remember buying a 663 00:30:33,240 --> 00:30:37,320 Speaker 3: supplement once that immediately arrived, I was just skeptical because 664 00:30:37,360 --> 00:30:39,880 Speaker 3: there was no batch number, there was no expiry. It was, 665 00:30:40,080 --> 00:30:42,360 Speaker 3: you know, there was just something about the supplement. And 666 00:30:42,400 --> 00:30:44,760 Speaker 3: sure enough, when I did a bit more of digging 667 00:30:44,760 --> 00:30:47,200 Speaker 3: into who the company was, I thought, I've got no 668 00:30:47,240 --> 00:30:50,280 Speaker 3: assurance this is actually what it is and what it 669 00:30:50,320 --> 00:30:53,120 Speaker 3: says on the bottle. So I think, be very very 670 00:30:53,120 --> 00:30:56,840 Speaker 3: careful with these kind of supplement companies who are just 671 00:30:56,960 --> 00:30:59,400 Speaker 3: jumping on the bandwagon and you are not getting what 672 00:30:59,440 --> 00:31:00,400 Speaker 3: you think you're paying for. 673 00:31:01,120 --> 00:31:01,840 Speaker 4: Often it's just. 674 00:31:01,800 --> 00:31:04,440 Speaker 3: Something completely inert, but you're not going to get the 675 00:31:04,560 --> 00:31:05,560 Speaker 3: value for your money. 676 00:31:05,840 --> 00:31:08,680 Speaker 4: So yeah, stick with the big players and you're probably safe. 677 00:31:08,840 --> 00:31:11,400 Speaker 1: Finally, you know, we've covered lots of different ground for 678 00:31:11,840 --> 00:31:14,320 Speaker 1: listeners that are like, oh, there was so much. What 679 00:31:14,680 --> 00:31:17,880 Speaker 1: is one thing that you would recommend that anyone could 680 00:31:17,920 --> 00:31:21,400 Speaker 1: benefit from starting doing Today. 681 00:31:21,360 --> 00:31:23,880 Speaker 3: I'm going to come back to the have joy, have 682 00:31:24,000 --> 00:31:27,080 Speaker 3: joy in your food, take pleasure. Take a note from 683 00:31:27,120 --> 00:31:28,920 Speaker 3: when we look at the blue zones around the world, 684 00:31:29,000 --> 00:31:31,800 Speaker 3: which are where people live the longest, healthiest lives. One 685 00:31:31,840 --> 00:31:34,520 Speaker 3: of the things they do is prioritize meal times. They 686 00:31:34,520 --> 00:31:36,200 Speaker 3: don't see it as in the side. They're not eating 687 00:31:36,200 --> 00:31:38,120 Speaker 3: on the go, they're not eating walking down the street. 688 00:31:38,560 --> 00:31:40,400 Speaker 3: And so I honestly think one of the best things 689 00:31:40,400 --> 00:31:43,000 Speaker 3: that we can do is prioritize meal times and take 690 00:31:43,040 --> 00:31:46,200 Speaker 3: immense joy from even if it's ten minutes away from 691 00:31:46,240 --> 00:31:48,280 Speaker 3: your desk to go and eat a sandwich at lunchtime, 692 00:31:48,880 --> 00:31:52,480 Speaker 3: giving yourself that space to sit down, enjoy your food, 693 00:31:53,080 --> 00:31:55,920 Speaker 3: be in that moment where that is the pleasurable part 694 00:31:55,960 --> 00:31:58,200 Speaker 3: of what you're doing, and you're not trying to answer 695 00:31:58,240 --> 00:32:00,640 Speaker 3: emails and you do everything else where you then. 696 00:32:00,560 --> 00:32:03,000 Speaker 4: Almost completely forgot that you eat. That. 697 00:32:03,200 --> 00:32:05,200 Speaker 3: I think can make a big difference to people's lives 698 00:32:05,240 --> 00:32:08,160 Speaker 3: because the minute you've given priority to meal times, you've 699 00:32:08,200 --> 00:32:10,480 Speaker 3: thought a bit more about what you're eating. You've probably 700 00:32:10,560 --> 00:32:13,880 Speaker 3: chosen something a bit nicer, and you really feel satisfied 701 00:32:13,920 --> 00:32:16,760 Speaker 3: and tasty, and you've really enjoyed it. You're less likely 702 00:32:16,800 --> 00:32:18,760 Speaker 3: to have your hand in the kookie ten that you know, 703 00:32:19,080 --> 00:32:21,840 Speaker 3: afternoon tea or you know, be feeling like I just 704 00:32:21,920 --> 00:32:24,840 Speaker 3: need something else because you feel satisfied with your meals. 705 00:32:24,960 --> 00:32:28,080 Speaker 1: I love that, Joe, thank you so much for spending 706 00:32:28,120 --> 00:32:28,760 Speaker 1: time with me. 707 00:32:29,040 --> 00:32:29,960 Speaker 4: I love your work. 708 00:32:30,040 --> 00:32:33,120 Speaker 1: I'm so excited to read the five A Factor when 709 00:32:33,160 --> 00:32:36,080 Speaker 1: it comes out much twenty three. Yeah, So thank you 710 00:32:36,120 --> 00:32:36,680 Speaker 1: for your time. 711 00:32:37,080 --> 00:32:37,880 Speaker 4: Thanks Amantha. 712 00:32:38,920 --> 00:32:43,840 Speaker 1: I love Joanna's final tip about something that is so simple. 713 00:32:44,760 --> 00:32:49,240 Speaker 1: Joy prioritize your meals, sit down, taste your food and 714 00:32:49,320 --> 00:32:53,800 Speaker 1: don't treat eating like an afterthought squeezed between emails. So 715 00:32:53,880 --> 00:32:55,840 Speaker 1: next time you're about to eat lunch at your desk, 716 00:32:56,040 --> 00:32:59,880 Speaker 1: try stepping away, even if it's just for ten minutes. 717 00:33:00,760 --> 00:33:04,320 Speaker 1: Let the meal be the thing that you're doing, and 718 00:33:04,360 --> 00:33:08,360 Speaker 1: notice what changes. Because when we give meals priority, we 719 00:33:08,480 --> 00:33:13,480 Speaker 1: naturally make better choices and we feel more satisfied. If 720 00:33:13,480 --> 00:33:17,400 Speaker 1: this episode has sparked something for you, you will probably 721 00:33:17,520 --> 00:33:21,959 Speaker 1: love my conversation with Shari Klonan all about energy and 722 00:33:22,000 --> 00:33:26,160 Speaker 1: how everyday demands quietly drain us, especially for those of 723 00:33:26,240 --> 00:33:29,600 Speaker 1: us that are neurodivergent. And if someone in your life 724 00:33:29,640 --> 00:33:34,040 Speaker 1: is feeling overwhelmed by nutrition noise, please send this. 725 00:33:33,960 --> 00:33:35,920 Speaker 2: Episode their way. If you like. 726 00:33:35,960 --> 00:33:39,480 Speaker 1: Today's show, make sure you follow on your podcast app 727 00:33:39,520 --> 00:33:41,760 Speaker 1: to be alerted when new episodes drop. 728 00:33:42,320 --> 00:33:44,800 Speaker 2: How I Work was recorded on the traditional land of 729 00:33:44,840 --> 00:33:47,040 Speaker 2: the Warrangery People, part of the Cooler Nation.