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Speaker 1: This is a podcast about failure with me.

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Speaker 2: Lola Berry, author, nutritionist, and yoga teacher join me as

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Speaker 2: we get to know these guests and learn about how

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Speaker 2: their failures have ultimately shaped their dreams.

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Speaker 1: Welcome to Fearlessly Failing with Lola Berry.

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Speaker 2: We have got a real ripper on the podcast for

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Speaker 2: you today. It is Simon Hill aka plant Proof. So

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Speaker 2: Simon is a nutritionist, a physiotherapist. He has a super

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Speaker 2: successful podcast, Plant Proof, that I have been binge listening

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Speaker 2: to NonStop. He's also got a blog and on top

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Speaker 2: of all of that, oh, he's also got a restauran bondie.

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Speaker 2: But he's just brought out a brand spanky new book

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Speaker 2: called The Proof Is in the Plants. I read it

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Speaker 2: in just three days and it's a big book.

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Speaker 1: My friends, It's unreal. He's unreal.

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Speaker 2: In this chat, we really deep dive the book and

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Speaker 2: all these amazing lessons, like I learn about these new

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Speaker 2: terms like eating stressed out plants, and we talk about

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Speaker 2: how we live in abisogenic environments. So if you are

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Speaker 2: into health, but you want to learn more about your

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Speaker 2: own health and understand it and really optimize it, then

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Speaker 2: this is the podcastp for you. I really hope you

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Speaker 2: enjoy this chat with Simon Hill, and you know what,

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Speaker 2: go out and support him and get his book because

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Speaker 2: it's unreal.

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Speaker 1: Big love.

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Speaker 2: Simon Hill aka plant Proof. I was really nervous to

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Speaker 2: get you on because you interview people for a living

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Speaker 2: and that freaks me out interviewing you.

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Speaker 3: Don't be silly, silly.

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Speaker 2: I've been dread your book three days and I saw

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Speaker 2: someone did it into so I was a bit jelly

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Speaker 2: that I didn't quite win.

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Speaker 3: What are you doing? Come on? Three days?

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Speaker 2: Really I couldn't put it down, Honestly, I started, and

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Speaker 2: I was like, I wonder what I'm gonna get from

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Speaker 2: this because I'm a nutritionist as well as you've done

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Speaker 2: a master's in nutrition, and you're a physio, right.

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Speaker 4: Physio so initially physiotherapy and then sort of stepped into

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Speaker 4: the nutrition world after.

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Speaker 2: That, right, But I felt like I was back at

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Speaker 2: nutrition school again. I was like, oh my god, I

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Speaker 2: haven't thought about this for so long. And I said

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Speaker 2: this to you just before we came up here. I

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Speaker 2: am one hundred percent now so inspired to lean more

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Speaker 2: into a plant based diet. I reckon i'd be sitting

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Speaker 2: at seventy percent, but now I'm like, no, let's let's

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Speaker 2: push this.

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Speaker 1: A little bit lower.

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Speaker 3: Pleased to hear that.

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Speaker 2: Well because of your book, my friend. So, first of all,

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Speaker 2: you're also a Melbournite. Initially, I have to ask a

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Speaker 2: really important question. I'm afraid of the answer because I

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Speaker 2: think I've figured out. Is it true that you go

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Speaker 2: for the pies?

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Speaker 3: I'm just having a nervous hipp of lolla coffee.

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Speaker 4: Here are you Collingood've done your research, You've done your research.

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Speaker 4: I'll give you that you are a Collingwood's flying stuff. Yeah,

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Speaker 4: I am a Collingwood supporter. I'm not sure whether I

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Speaker 4: should be proud about that or not this year, but

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Speaker 4: we've had our fair fair share of success.

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Speaker 3: So I am Collingwood true and true.

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Speaker 1: So I'm a Bombers fan. Okay, so we like proper

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Speaker 1: old school. We are the og rivals, right.

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Speaker 2: So when I was learning about you being from Melbourne,

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Speaker 2: your background in physiotherapy, I didn't know that you worked

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Speaker 2: with AFL players.

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Speaker 1: That was kind of like, you're first.

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Speaker 3: That's right.

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Speaker 4: So I was in my second year of university. I

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Speaker 4: did the kind of the thing that you want to

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Speaker 4: do if you're looking for a job. As a sports

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Speaker 4: physiotherapist straight out of university and if you want to

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Speaker 4: work in a top private practice, and that was to

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Speaker 4: go and volunteer, and I went and volunteered at the

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Speaker 4: Koburg Tigers at that time, who with the VFL sort

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Speaker 4: of feeder team to Richmond h And so that was

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Speaker 4: during university and then that got me, I guess on

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Speaker 4: the radar of some people that thought I was semi

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Speaker 4: okay at being a physiotherapist, and really I think a

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Speaker 4: lot of that was just I was really able to

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Speaker 4: relate to the players. A lot of them were my

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Speaker 4: age or a little bit older, and I found it

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Speaker 4: very easy to sort of interact with them and learn

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Speaker 4: about what they were struggling with and how to rehabilitate them.

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Speaker 4: So that sort of worked my advantage. And then when

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Speaker 4: I finished university, I was very fortunate Prans Sports Medicine Center.

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Speaker 3: I'm not sure if you.

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Speaker 1: Know that one. Yes, I'm a fraid girl. Yeah.

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Speaker 4: So there's a center there called Life Care and it's

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Speaker 4: I guess in the top probably two or three or

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Speaker 4: four private practices in Australia if you want to work

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Speaker 4: in sports physiotherapy. And so I was very very fortunate

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Speaker 4: to be given a job there as a new grad.

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Speaker 4: It was kind of unheard of, and I was the

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Speaker 4: small fish in a very very popular clinic. And yeah,

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Speaker 4: I went and worked there and at the same time

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Speaker 4: was working with Richmond and still with their VFL team,

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Speaker 4: And that was when you might remember when Ben Cousins

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Speaker 4: left West Coast, had a bit of time off and

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Speaker 4: then came to Richmond.

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Speaker 3: So that's the time that I was there.

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Speaker 2: How cool and also being a Melbourne person, I'm like,

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Speaker 2: heyfl like that's my I don't know about you. I

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Speaker 2: know you spent a bit of time in Texas as

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Speaker 2: a kid, but like my memory of a kid is

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Speaker 2: like getting to the footy on the weekend and being

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Speaker 2: a part of that Melbourne culture.

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Speaker 1: And so you were kind of.

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Speaker 2: Like I imagine going straight out of UNI to this

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Speaker 2: were also volunteering, but also I like, that'd be the dream, right,

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Speaker 2: Like did you feel like.

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Speaker 3: It was the dream?

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Speaker 4: You know? Some of my best memories are Essendon, Collingwood,

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Speaker 4: an Zac Day sav Rocker Maddy Lloyd.

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Speaker 2: I had eighteen on my back, Maddie Lloyd James heard.

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Speaker 4: So even though Essendon our arrival, I over the years

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Speaker 4: because those those games meant so much to me. I

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Speaker 4: actually have a deep appreciation for them and have a

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Speaker 4: number of friends that went for Essendon, so it was

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Speaker 4: a kind of fun rivalry and I really enjoyed watching

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Speaker 4: the Collingwood guys, and that Essend team through that era

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Speaker 4: was amazing as well.

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Speaker 3: So but you're right, it was.

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Speaker 4: It was special for me to all of a sudden

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Speaker 4: go from watching as a spectator to now having conversations

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Speaker 4: one on one and trying to help the players get

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Speaker 4: the most out.

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Speaker 3: Of their body.

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Speaker 4: And as soon as you're in that environment, you know,

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Speaker 4: at that time, I would say that I almost became

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Speaker 4: a Richmond supporter.

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Speaker 1: Yeah, because you get to know the players so much.

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Speaker 4: And so going for them in every game, and then

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Speaker 4: when they play Collingwood it's kind of a little bit torn.

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Speaker 2: That's fair enough, though, That's fair enough. So from here

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Speaker 2: you're kind of like doing doing really well. But you've

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Speaker 2: also got this fascination with nutrition, right, and you're like,

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Speaker 2: what else can I add?

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Speaker 1: But also at.

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Speaker 2: Fifteen, your dad went through something and you're kind of tell, wow,

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Speaker 2: this is your genetic disposition as well.

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Speaker 1: Can you share a little bit about that?

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Speaker 4: Yeah, So my dad, who is a massive Collingwood supporter,

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Speaker 4: so that's where I get it from. And funnily enough,

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Speaker 4: I should add to that I have an older brother

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Speaker 4: and kind of just to annoy Dad and me. And

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Speaker 4: this was in around nineteen ninety five, Carlton won the

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Speaker 4: flag and he decided to go against family tradition for

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Speaker 4: the play and go for the Blues, and he still

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Speaker 4: does to this day. They haven't won a premiership since then,

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Speaker 4: so I'm not sure if that was a great decision,

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Speaker 4: but yes, we used to do a lot of things

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Speaker 4: on the weekend, father son bonding type things like people do,

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Speaker 4: whether it's with your father or your mother or your

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Speaker 4: uncle or whatever. These activities on weekends. I think back

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Speaker 4: about them and have very fond memories. And one of

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Speaker 4: the things we would do is go out to the

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Speaker 4: Ara Valley. YEP, really nice wine district. My dad loves

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Speaker 4: loves red wine and he was very proud to teach

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Speaker 4: us about red wine and learn about different vineyards and

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Speaker 4: get some inspiration from the people making the wine. And

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Speaker 4: so we would do that and on Sundays in particular,

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Speaker 4: we would sort of choose a different route go and

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Speaker 4: visit different wineries. And he had an MGB convertible and

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Speaker 4: it was fun like we would go driving through these

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Speaker 4: beautiful areas and it was a great time. And on

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Speaker 4: this one particular day, it was just out and I

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Speaker 4: and we were heading back home. It was this sort

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Speaker 4: of a dusk time, sun was going down. They had

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Speaker 4: been great and then I started to notice that he

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Speaker 4: was grimacing a little bit and he was uncomfortable, and

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Speaker 4: I asked him if there was something that was wrong,

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Speaker 4: and he said that he was experiencing some chest pain

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Speaker 4: or tightness, and so he then reassured me.

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Speaker 3: That it was okay.

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Speaker 4: And my dad is a doctor and academic side of

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Speaker 4: medical world and does research on type two diabetes and

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Speaker 4: cardiovascular disease. So since then I've spoken to him and

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Speaker 4: he knew what was happening and sort of went into

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Speaker 4: a bit of a state of denial about it. And

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Speaker 4: we proceeded to go home and he continued to reassure

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Speaker 4: me that he was okay, and we had dinner and

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Speaker 4: we were We had two houses and one was in

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Speaker 4: Melbourne and one was in Kinglake. Kinglake at that time, anyway,

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Speaker 4: there was there was no it was it was quite remote.

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Speaker 4: There was no hospital nearby, and we had dinner and

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Speaker 4: I went to bed, and a few hours later I

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Speaker 4: heard some noise in the kitchen, and I can remember

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Speaker 4: waking up thinking I had in the back of my

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Speaker 4: mind that he was experiencing a bit of pain earlier.

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Speaker 4: I wasn't sure exactly what was going on, but I

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Speaker 4: wanted to go out and see if he was doing okay.

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Speaker 4: And when I came out, he was bent.

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Speaker 3: Over, his face was very pale, he was out of breath.

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Speaker 4: He by that time, he was sort of making his

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Speaker 4: way to the phone, and he ended up calling the

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Speaker 4: Triple zero and speaking to the paramedics and putting the

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Speaker 4: phone on to me. Often they asked for someone else

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Speaker 4: to describe what's happening, and I remember describing to them

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Speaker 4: what was happening and sort of asking him what are

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Speaker 4: you feeling, and explaining that he was out of breath

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Speaker 4: and he was struggling and feeling fatigued, and by that

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Speaker 4: time was getting pain into his shoulder, and they quite

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Speaker 4: quite quickly said, look, we need to send a helicopter

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Speaker 4: based on where you are in the nearest hospital and

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Speaker 4: what you're describing sounds like your dad's having a cardiac arrest.

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Speaker 3: And so I mean at that stage as a fifteen.

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Speaker 4: Year old, you hear cardiac arrest or heart attack, and.

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Speaker 3: There was a lot of fear.

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Speaker 4: I probably would have been fearing more today because I

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Speaker 4: know a lot more about it and how serious it was,

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Speaker 4: but there still was a lot of fear in a

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Speaker 4: sort of sense of unknown. And my dad was forty one,

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Speaker 4: so he was he was young, and he was just

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Speaker 4: a typical Australian dad, you know, like he wasn't sort

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Speaker 4: of morbidly obese or even overweight, like he might have

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Speaker 4: been carrying a few extra kilograms, and he was probably

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Speaker 4: a bit overworked and a little stressed, but for all

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Speaker 4: intents and purposes, he was a quite healthy young dad.

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Speaker 4: Two young boys, exercised reasonably regularly, and had no history

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Speaker 4: of any illness. So this kind of was all coming

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Speaker 4: out of the blue, sudden nonset. Yeah, So we really

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Speaker 4: didn't expect this to happen at all. And as I said,

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Speaker 4: like hours earlier, we were having a great day. Yeah,

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Speaker 4: And so the helicopter came and that was when probably

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Speaker 4: my fear went to the next level because they scooped

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Speaker 4: them off the floor, him off the floor and attached

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Speaker 4: all of these heart rate monitors and oxygen and then

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Speaker 4: wheel him off into the helicopter and unfortunately I couldn't fit.

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Speaker 4: There was only enough room for the paramedics and him

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Speaker 4: and the stretcher, and so I trailed in an ambulance.

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Speaker 4: And by that time my mother and my brother were

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Speaker 4: at our other place in Melbourn, and they made their

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Speaker 4: way to the hospital that we were going to, and

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Speaker 4: we got to the hospital and after some period of

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Speaker 4: waiting to find out how how he was doing, we

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Speaker 4: were told that they had saved his life, and so

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Speaker 4: we were very thankful for that, and really that was

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Speaker 4: the most important thing to us at the time, was that,

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Speaker 4: And so thankfully, with the medical resources we have in

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Speaker 4: this country, he got a second chance. And I've since

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Speaker 4: found out that sixty percent of cardiovascular death our sudden

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Speaker 4: cardiac death, and so that is someone without any clinically

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Speaker 4: diagnosed symptoms having a heart attack and really just dropping

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Speaker 4: dead within a few hours of that event. And so

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Speaker 4: he was considerably lucky and he's definitely made the most

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Speaker 4: of his second chance, which is great, but unfortunately that's

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Speaker 4: not the case for everyone. And when the cardiologist spoke

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Speaker 4: to our family, to my dad and to my mom,

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Speaker 4: and my brother and I, and he'd taken my dad's

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Speaker 4: history had realized that my grandfather had also had a

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Speaker 4: heart attack, and this is not uncommon. There's probably people

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Speaker 4: listening who have a similar set of circumstances in their family.

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Speaker 3: And maybe it's.

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Speaker 4: Not cardivascular disease, but perhaps it's a type of cancer,

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Speaker 4: or perhaps it's type two diabetes or something like that,

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Speaker 4: or dementia. And he said to my brother and I,

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Speaker 4: and this is not bad advice by any means, but

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Speaker 4: he said that my brother and I should be screened

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Speaker 4: as we get older, and you.

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Speaker 3: Know, that is good advice.

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Speaker 4: But what the conversation kind of ended there, and there

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Speaker 4: was no real explanation as to why they run in families,

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Speaker 4: And as such, my brother and I both sort of

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Speaker 4: thought that our genetic fate was to follow in the

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Speaker 4: footsteps of our father, and that if my grandfather had

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Speaker 4: it and my dad had it, who seemed from the

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Speaker 4: outside to be very healthy and was periencing this at

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Speaker 4: age forty one, then soon enough in our life we

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Speaker 4: would maybe have to deal with something similar. And so

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Speaker 4: that was quite a limiting belief, I think in many ways.

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Speaker 2: Yeah, but that's also I'm sure a lot of people

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Speaker 2: will be listening going yeah, like they would expect. Like.

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Speaker 2: It wasn't until I started deep diving your pod and

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Speaker 2: listening to David Sinkler that I was like, oh, hang on,

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Speaker 2: it's twenty percent genetic and eighty percent Like we get to.

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Speaker 1: Have a say. How empowering to learn that, right.

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Speaker 4: Yeah, that's huge, I think, and we know that from

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Speaker 4: studies of identical twins.

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Speaker 2: Ah, yeah, the Dany Can you talk about the Danish

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Speaker 2: study the Danish twins.

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Speaker 4: So they they've looked at at identical twins' exact same

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Speaker 4: genes and looked at what happens when they change environments,

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Speaker 4: what happens to their health outcomes. And that's it's from

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Speaker 4: those studies that have been able to determine that around

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Speaker 4: eighty percent of that health outcome is dictated by the

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Speaker 4: environment how you live in the actions that you take

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Speaker 4: on a daily basis, which, as you say, is very empowering.

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Speaker 4: And in fact, there's another study, and I speak about

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Speaker 4: this in the book as well, that shows with the pets,

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Speaker 4: the dogs.

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Speaker 2: I've got a note here about the dogs share it

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Speaker 2: share it so good.

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Speaker 4: So this study, I believe it was out of Sweden

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Speaker 4: a couple hundred thousand dog and owner pairs, and they

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Speaker 4: looked at what was the relationship between type two diabetes

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Speaker 4: in terms of if an animal, if the dog had

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Speaker 4: type two diabetes, did the owner have increased risk? And

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Speaker 4: they did have significantly increased risk. You've probably got the

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Speaker 4: percentage written down there, but I think it maybe was

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Speaker 4: around thirty percent. And what that tells us is that

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Speaker 4: could we know that type two diabetes is a lifestyle

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Speaker 4: disease largely?

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Speaker 1: Yeah?

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Speaker 4: And what that tells us is we share our lifestyles

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Speaker 4: with those around us, our family, including our including our pets.

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Speaker 4: And so when the doctor originally explained to my brother

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Speaker 4: and I that we would need to be screened and

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Speaker 4: that this is running in the family, what I didn't

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Speaker 4: realize at the time was that by and large, these

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Speaker 4: diseases that we've normalized in our society and accepted, which

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Speaker 4: we know other populations are not dealing with to anywhere

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Speaker 4: near the extent that we are, and that these chronic

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Speaker 4: diseases that are really robbing us of quality of life,

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Speaker 4: even robbing us of years of life, they buy in

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Speaker 4: larger running in families because families are adopting the same lifestyles.

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Speaker 2: Yeah, so interesting and it's like a penny drop moment.

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Speaker 2: When I read that in your book, I was like, oh,

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Speaker 2: my goodness, this just makes pevic sense. And you talk

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Speaker 2: about a new term that I'm it's new to me.

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Speaker 2: You might think, oh, you're a nutrition slowly you should

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Speaker 2: know this. But I love the way you wrote about

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Speaker 2: we live in in abisogenic environment.

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Speaker 1: Can you explain what that is a little bit.

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Speaker 2: Yes.

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Speaker 4: So I don't think it's collective willpower that has seen

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Speaker 4: our health end up where it is today. A lack

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Speaker 4: of collective willpower, I don't think that's the case. I

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Speaker 4: think the environment is stacked against us in many ways,

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Speaker 4: and so it's made very difficult for us to stay healthy.

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Speaker 4: Staying healthy is the harder option in the current environment.

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Speaker 4: And what I mean by that.

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Speaker 3: Is, particularly if you look at the food.

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Speaker 4: Environment, there are large transnational companies with huge budgets whose

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Speaker 4: priority is profits, not our health, and they are formulating

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Speaker 4: foods that are irresistible bliss point bliss point. So they're

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Speaker 4: hitting that perfect domination of fat, oil, sugar and other

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Speaker 4: additives to make them just completely irresisible and impossible to

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Speaker 4: put down. And they're doing a great job of that

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Speaker 4: because if you look at the average Australian, forty two

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Speaker 4: percent of the average astrains' calories are coming from ultra

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Speaker 4: process food.

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Speaker 2: That blew my mind when I read that, And is

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Speaker 2: in America like fifty eight or something.

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Speaker 1: Like that's pretty full on.

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Speaker 2: And another thing that blew my mind is people were

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Speaker 2: obsessed with the crackle of the Magnum ice cream. You

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Speaker 2: wrote about, so it's a full sensory experience. And didn't

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Speaker 2: you say, like then Magnum had to change their recipes

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Speaker 2: that the crackle came back or something.

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Speaker 1: Is that right?

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Speaker 4: So they were going to step away from their formulation

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Speaker 4: because when people were reading the Magnum it was falling

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Speaker 4: on their pants, yes, and it was staying. They were

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Speaker 4: getting some feedback about that, so they thought, okay, we

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Speaker 4: better clean up the chocolate on the outside. We wanted

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Speaker 4: to be enjoyable, but we don't want it to stain

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Speaker 4: someone's pants. Yes, And so they did ref formulate. But

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Speaker 4: as they reformulated, they lost the sound. And when they

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Speaker 4: lost the sound, they quickly realized they lost it was

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Speaker 4: less irresistible. And so it just goes to show the

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Speaker 4: extent to which the food scientists are working on really

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Speaker 4: perfecting the formula to make them very hard to put down.

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Speaker 4: And when when you're making a lot of your calories

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Speaker 4: are made up of such foods, it's very hard for

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Speaker 4: nature to compete. So the blueberries or the apple or

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Speaker 4: the oranges, they're struggling to compete. That natural sweetness is

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Speaker 4: really struggling to compete with these hyper palatable foods.

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Speaker 2: Oh yeah, And I mean, like I've got a history

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Speaker 2: of indishors, but then when I came out of it,

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Speaker 2: you kind of binge eat a little bit, And the

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Speaker 2: first thing I'd go for are those bliss point foods

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Speaker 2: because it would almost feel subconscious, like you'd be shopping

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Speaker 2: thinking getting ingredients for dinner. Next minute you're buying a

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Speaker 2: family sized block of something that tastes like it's lace

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Speaker 2: with something. It's that addictive. I also love the way

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Speaker 2: you talk about in the book a few things. First

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Speaker 2: of all, I love you say like often research is

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Speaker 2: funded buy these big corporations where their goal is to

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Speaker 2: make they're not so healthy foods seem desirable to us,

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Speaker 2: and that kind of leads into the environment that you

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Speaker 2: were talking about before. But also the five star health

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Speaker 2: rating and right for this podcast, we were talking about

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Speaker 2: one of my friends, David Glesbian. He also says, no,

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Speaker 2: do not go buy the five star health rating.

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Speaker 1: I love how you wrote wrote about how.

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Speaker 2: Something that's high in sugar companies will just be like,

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Speaker 2: all right, well does jam some fiber in there?

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Speaker 1: Is that kind of what's going on.

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Speaker 4: Well, it's what's called a compensatory system, and I don't

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Speaker 4: think the average Australian understands that. What that means to

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Speaker 4: your point is that the way the scoring works, it's

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Speaker 4: zero stars to five. Yeah. Now it's also not mandatory,

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Speaker 4: so you don't have to put this on your product,

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Speaker 4: and that's why we see the average rating is around three,

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Speaker 4: three and a half because all the brands that are

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Speaker 4: selling products that are zero half, one two, they just

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Speaker 4: decide not to use it.

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Speaker 3: Yeah, So that's the first thing.

401
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Speaker 4: It's not mandatory, so all you're seeing is the products

402
00:22:08,040 --> 00:22:11,720
Speaker 4: that are scoring highly actually using the label. Second is

403
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Speaker 4: it's compensatory in that if you are jacking it up

404
00:22:15,040 --> 00:22:18,920
Speaker 4: with a lot of sugar, that's considered a negative nutrient,

405
00:22:19,640 --> 00:22:22,919
Speaker 4: but you can offset that and not lose points if

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Speaker 4: you add what they call a positive nutrient, which is

407
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Speaker 4: like fiber or protein crazy, and so we're losing siteced

408
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Speaker 4: it's reducing food to nutrients at a nutrient level and

409
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Speaker 4: really losing sight of the whole package. Yeah, totally, and

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Speaker 4: wear out the source of our nutrients and what's coming

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Speaker 4: along with them. And so that that system was heavily

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Speaker 4: lobbied by the food industry, and the only way that

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Speaker 4: it ever actually came to fruition was by making some

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00:22:54,200 --> 00:22:57,480
Speaker 4: concessions to the point where they were happy enough with it.

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Speaker 4: One of the other crazy parts of it is around sugar.

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00:23:01,680 --> 00:23:06,240
Speaker 4: There's no differentiation between added sugar and naturally occurring sugar,

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Speaker 4: and so a lot of fruit, just whole fruit, if

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Speaker 4: it was to be labeled, would not get five stars.

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Speaker 1: How crazy is that?

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Speaker 2: Though?

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Speaker 1: That's mind boggling.

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Speaker 3: Yeah, that's to me.

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Speaker 2: And another that this brings me to another piece of

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Speaker 2: a gem in the book is like, I'm gluten free.

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Speaker 2: So when I go to the supermarket sometimes I find

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Speaker 2: myself in the health aisle and look in all the

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Speaker 2: gluten free things and I'm like, holy mackerel. Like I

428
00:23:33,080 --> 00:23:35,919
Speaker 2: can read and understand that that's not healthy, because I

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Speaker 2: know how to read the back of.

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Speaker 1: A packet, But for the average human being.

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Speaker 2: You might look at something that's gluten free and be like, well,

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Speaker 2: that's going to be the healthier option for me. And

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Speaker 2: I love how you call out things that are labeled

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Speaker 2: as often sometimes vegan as well gluten free, even like

435
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Speaker 2: paleo and qija, like all these like flash words, doesn't

436
00:23:56,600 --> 00:24:01,000
Speaker 2: always mean that they're full of whole ingredients still highly

437
00:24:01,119 --> 00:24:04,399
Speaker 2: ultra process like what you said, and the blow of

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Speaker 2: my mind, the gluten free industry is like twenty two

439
00:24:07,960 --> 00:24:10,560
Speaker 2: US billion dollars.

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Speaker 3: It's lucrative.

441
00:24:12,000 --> 00:24:16,680
Speaker 4: This coffee is amazing, by the way, the gluten free.

442
00:24:16,720 --> 00:24:19,440
Speaker 4: We need to learn from what's happened with the gluten free.

443
00:24:19,800 --> 00:24:23,200
Speaker 4: And there are people who genuinely need to avoid gluten

444
00:24:23,520 --> 00:24:25,280
Speaker 4: and it is better for their health, right and I

445
00:24:25,320 --> 00:24:27,280
Speaker 4: do write about that in the book. But if you

446
00:24:27,400 --> 00:24:31,320
Speaker 4: are avoiding gluten, what I want people to understand is

447
00:24:31,320 --> 00:24:34,159
Speaker 4: that gluten free whole grains are going to be a

448
00:24:34,240 --> 00:24:37,399
Speaker 4: much better option than some sort of ultraprocessed food that

449
00:24:37,480 --> 00:24:41,119
Speaker 4: says gluten free on the front. And so there's a

450
00:24:41,280 --> 00:24:46,120
Speaker 4: term called the halo effect, and that's where these labels,

451
00:24:46,200 --> 00:24:49,760
Speaker 4: these buzzwords on foods make a food seem like it's

452
00:24:49,800 --> 00:24:52,280
Speaker 4: healthy for us, and gluten free is one of those.

453
00:24:52,400 --> 00:24:56,160
Speaker 4: And I suspect in ten years vegan will be another

454
00:24:56,240 --> 00:24:59,840
Speaker 4: one where people are really sitting down and starting to

455
00:25:00,000 --> 00:25:02,960
Speaker 4: think about the effect of the flood of vegan ultra

456
00:25:03,000 --> 00:25:06,119
Speaker 4: processed foods going into the market right now, and a

457
00:25:06,119 --> 00:25:09,560
Speaker 4: lot of consumers go opting for them because they think

458
00:25:09,640 --> 00:25:12,679
Speaker 4: they are the healthy option. And so we have to

459
00:25:12,720 --> 00:25:16,159
Speaker 4: be very wary of the food industry just pivoting and

460
00:25:16,240 --> 00:25:19,600
Speaker 4: jumping onto the next thing, and these foods seeming like

461
00:25:19,640 --> 00:25:21,600
Speaker 4: they're healthy on the surface, but they're not really.

462
00:25:22,280 --> 00:25:24,159
Speaker 2: And you touch on this with when you touch on

463
00:25:24,160 --> 00:25:29,199
Speaker 2: the weight loss industry as well, which is two hundred billion,

464
00:25:29,880 --> 00:25:32,040
Speaker 2: like mental and I've been a victim for the weight

465
00:25:32,080 --> 00:25:34,479
Speaker 2: loss industry. I'm like, I'm going to get that protein

466
00:25:34,520 --> 00:25:36,240
Speaker 2: mar because I only got xmount of calories. It's got

467
00:25:36,280 --> 00:25:39,440
Speaker 2: all this protein it but if you actually look at it,

468
00:25:39,440 --> 00:25:43,120
Speaker 2: it's full of like hydrogenated oils or like stuff that's

469
00:25:43,520 --> 00:25:46,320
Speaker 2: not good at all for us. So the weight loss

470
00:25:46,359 --> 00:25:49,359
Speaker 2: industry as well, that's got to be something like your

471
00:25:49,400 --> 00:25:51,160
Speaker 2: whole book is more about like come back to whole

472
00:25:51,160 --> 00:25:51,880
Speaker 2: foods anyway.

473
00:25:52,200 --> 00:25:54,320
Speaker 4: Yeah, and I'm not sure if you saw the bit.

474
00:25:54,400 --> 00:25:57,000
Speaker 4: You sound like you've read every page perfectly, so you

475
00:25:57,040 --> 00:26:02,080
Speaker 4: probably have the bit where I talk about the word diet. Yes,

476
00:26:02,960 --> 00:26:06,720
Speaker 4: and this is my interpretation of it, and I realized

477
00:26:06,720 --> 00:26:08,600
Speaker 4: that other people have different opinions, and.

478
00:26:10,040 --> 00:26:11,200
Speaker 3: That's completely okay.

479
00:26:11,280 --> 00:26:13,639
Speaker 4: My take on that word diet is I think the

480
00:26:13,680 --> 00:26:18,080
Speaker 4: weight loss industry has really is responsible for the stigma

481
00:26:18,080 --> 00:26:20,800
Speaker 4: that's attached to that word, and they've made that word

482
00:26:20,880 --> 00:26:24,320
Speaker 4: dirty in some ways. When you think of diet, you

483
00:26:24,400 --> 00:26:27,639
Speaker 4: think of a diet as an adjective. It's a doing,

484
00:26:27,840 --> 00:26:32,200
Speaker 4: it's a doing, right, And that I completely agree. Thinking

485
00:26:32,200 --> 00:26:35,479
Speaker 4: of it that way can cannot be great for our

486
00:26:35,520 --> 00:26:39,520
Speaker 4: mental health and usually does not lead to a sustained, long,

487
00:26:39,680 --> 00:26:42,040
Speaker 4: long lasting life lasting changes.

488
00:26:42,119 --> 00:26:42,280
Speaker 3: Right.

489
00:26:42,520 --> 00:26:42,680
Speaker 1: Ah.

490
00:26:42,800 --> 00:26:47,040
Speaker 4: Absolutely, But if we what I propose in the book,

491
00:26:47,320 --> 00:26:50,359
Speaker 4: and I know this works for me, is to reframe

492
00:26:50,440 --> 00:26:53,120
Speaker 4: that word and think of it as a noun rather

493
00:26:53,200 --> 00:26:54,040
Speaker 4: than an adjective.

494
00:26:54,160 --> 00:26:56,000
Speaker 3: So it's a thing. And if you look at.

495
00:26:55,880 --> 00:26:59,280
Speaker 4: The original origin of the word, which has sort of

496
00:26:59,280 --> 00:27:02,919
Speaker 4: Greek Latin origins, it can be broken down and it's

497
00:27:02,960 --> 00:27:05,120
Speaker 4: not a direct translation, but it can be broken down

498
00:27:05,200 --> 00:27:08,119
Speaker 4: to something along the lines of a manner of living.

499
00:27:08,840 --> 00:27:14,639
Speaker 4: And so it's describing more around consistent food dietary pattern

500
00:27:15,200 --> 00:27:19,360
Speaker 4: that we're adopting over the long term, rather than something

501
00:27:19,800 --> 00:27:22,760
Speaker 4: that is an adjective that we are doing for one

502
00:27:22,840 --> 00:27:23,920
Speaker 4: or two weeks or a month.

503
00:27:24,600 --> 00:27:28,360
Speaker 2: I love it and it needs to be done. I'm

504
00:27:28,359 --> 00:27:30,600
Speaker 2: pretty sure I've read somewhere as well the word diet

505
00:27:30,680 --> 00:27:33,160
Speaker 2: can be triggering for people from a mental health perspective

506
00:27:33,280 --> 00:27:34,760
Speaker 2: if you've had an eating disorder or.

507
00:27:34,760 --> 00:27:35,959
Speaker 1: Something like that as well.

508
00:27:36,320 --> 00:27:38,520
Speaker 2: And I will pat myself on the back of you know,

509
00:27:38,640 --> 00:27:41,280
Speaker 2: you said, it seems like I've read every page. No

510
00:27:41,320 --> 00:27:43,840
Speaker 2: one can see this, but I have highlighted, I have

511
00:27:43,960 --> 00:27:44,919
Speaker 2: got notes.

512
00:27:45,440 --> 00:27:46,240
Speaker 3: That's incredible.

513
00:27:46,520 --> 00:27:48,399
Speaker 1: It is I've got my favorite pages.

514
00:27:49,359 --> 00:27:52,159
Speaker 2: So I just wanted to take full credit for that

515
00:27:52,320 --> 00:27:56,280
Speaker 2: because I and if anyone listening, and this is not

516
00:27:56,440 --> 00:28:00,320
Speaker 2: to plug the book, but like I just love kind

517
00:28:00,359 --> 00:28:02,879
Speaker 2: of like skilling up everything in life, whether it be

518
00:28:02,920 --> 00:28:04,760
Speaker 2: human behavior, learning about breath work.

519
00:28:04,760 --> 00:28:06,200
Speaker 1: We're talking about a book downstairs.

520
00:28:06,640 --> 00:28:10,040
Speaker 2: This is a really good book if you just want

521
00:28:10,080 --> 00:28:14,320
Speaker 2: to skill up overall wholesome health, and it's really digestible

522
00:28:14,640 --> 00:28:16,840
Speaker 2: pun the pun I want to.

523
00:28:16,800 --> 00:28:17,919
Speaker 1: Talk about.

524
00:28:20,160 --> 00:28:22,120
Speaker 2: The majority of the studies that you've kind of deep

525
00:28:22,160 --> 00:28:25,560
Speaker 2: dive and I love that it's so clinically researched, and

526
00:28:25,600 --> 00:28:27,840
Speaker 2: I love that that's kind of like your this took

527
00:28:27,840 --> 00:28:29,119
Speaker 2: you three years to write.

528
00:28:29,040 --> 00:28:31,280
Speaker 3: Right, yeah, a little over three years.

529
00:28:31,359 --> 00:28:33,000
Speaker 1: Yeah, so you've put the time in.

530
00:28:33,520 --> 00:28:36,960
Speaker 2: But the overwhelming where the quote is here, but everything

531
00:28:37,000 --> 00:28:40,080
Speaker 2: that you seem to come across, it's like people thrive

532
00:28:40,400 --> 00:28:43,120
Speaker 2: of eighty five percent or more of plants in their diet.

533
00:28:43,160 --> 00:28:46,680
Speaker 2: And you reference the Mediterranean diet a bit. My boyfriend's Italian,

534
00:28:46,720 --> 00:28:48,880
Speaker 2: and he's like, I told you from the beginning, wish

535
00:28:48,880 --> 00:28:53,560
Speaker 2: are beating lentils, you know, And that's what I love

536
00:28:53,600 --> 00:28:57,200
Speaker 2: about this. Like I have definitely fallen into on the

537
00:28:57,320 --> 00:28:59,840
Speaker 2: paleo wagon over the years because I was able to

538
00:28:59,840 --> 00:29:02,960
Speaker 2: lose weight eating paleo. But really, and you talk about

539
00:29:03,000 --> 00:29:05,840
Speaker 2: this in quite a few interviews, you're just pulling the

540
00:29:05,880 --> 00:29:08,640
Speaker 2: crap out do your diet and that's why you're not

541
00:29:08,680 --> 00:29:09,680
Speaker 2: inflamed anymore.

542
00:29:09,920 --> 00:29:13,280
Speaker 1: You're feeling good, but really long.

543
00:29:13,120 --> 00:29:15,840
Speaker 2: Term, and if we look at a diet as a noun,

544
00:29:16,960 --> 00:29:20,200
Speaker 2: we need that eighty five percent or more plant predominant,

545
00:29:21,360 --> 00:29:23,880
Speaker 2: like in our door plant predominance in our diet.

546
00:29:23,920 --> 00:29:27,280
Speaker 4: Would you say, yeah, there's a bit in there I

547
00:29:27,320 --> 00:29:31,959
Speaker 4: think firstly, on the paleo diet, I absolutely believe that

548
00:29:31,960 --> 00:29:35,000
Speaker 4: that moving to that from a standard Western diet is

549
00:29:35,040 --> 00:29:39,040
Speaker 4: an awesome move. It's a great it's an option worthy

550
00:29:39,040 --> 00:29:42,800
Speaker 4: of consideration. There's not a lot of science on the

551
00:29:42,840 --> 00:29:46,520
Speaker 4: paleo diet, in particular the Mediterranean diet. As you say,

552
00:29:47,040 --> 00:29:50,480
Speaker 4: it's probably one of the most research dietary patterns out there,

553
00:29:51,160 --> 00:29:55,120
Speaker 4: and we see the results are so consistent across the board. Yeah,

554
00:29:55,480 --> 00:29:59,040
Speaker 4: the paleo diet is great because it removes ultra processed foods.

555
00:29:59,040 --> 00:30:01,719
Speaker 4: We're just talking about forty two to fifty eight percent

556
00:30:01,800 --> 00:30:05,000
Speaker 4: of calories in an Australian or American diet coming from there,

557
00:30:05,040 --> 00:30:08,560
Speaker 4: So that's amazing. Where it falls down a little bit

558
00:30:08,600 --> 00:30:14,400
Speaker 4: for me is the idea of mountains of animal protein

559
00:30:15,240 --> 00:30:20,720
Speaker 4: is it's speculative. So what our ancestor is eight millions

560
00:30:20,760 --> 00:30:23,840
Speaker 4: of years ago really is speculative. So there is a

561
00:30:23,840 --> 00:30:27,280
Speaker 4: lot of storytelling which can be quite romantic, but it's

562
00:30:27,320 --> 00:30:29,880
Speaker 4: not really that scientific. And if you even if you

563
00:30:29,920 --> 00:30:32,040
Speaker 4: dig into the anthropology and look at these sort of

564
00:30:32,160 --> 00:30:35,600
Speaker 4: archaeological evidence, which I've done because I really wanted to,

565
00:30:35,920 --> 00:30:39,880
Speaker 4: like you, I wanted to understand that side, and what

566
00:30:40,000 --> 00:30:43,080
Speaker 4: I came to learn was that yes, certainly meat was

567
00:30:43,160 --> 00:30:46,960
Speaker 4: part of our ancestors diet and depending on where they

568
00:30:47,040 --> 00:30:49,560
Speaker 4: lived and what was available in that season they could

569
00:30:49,560 --> 00:30:51,640
Speaker 4: find it. If they could find it, it would the

570
00:30:51,720 --> 00:30:57,160
Speaker 4: amount in the diet would vary. And the archaeological evidence

571
00:30:57,280 --> 00:31:00,440
Speaker 4: that you know, various sites have been dug up and

572
00:31:00,520 --> 00:31:05,080
Speaker 4: there for many years there we would dig these sites

573
00:31:05,120 --> 00:31:08,560
Speaker 4: up and see bone remains. Yes, the problem is the

574
00:31:08,600 --> 00:31:13,480
Speaker 4: plant foods they decompose. So there was a while there

575
00:31:13,520 --> 00:31:16,080
Speaker 4: where a lot of the evidence it was probably overstated

576
00:31:16,120 --> 00:31:19,120
Speaker 4: the role of meat in the diet. But really a

577
00:31:19,200 --> 00:31:22,480
Speaker 4: lot of this is kind of irrelevant because it's very

578
00:31:22,520 --> 00:31:27,240
Speaker 4: speculative at best. And if we think about our ancestors,

579
00:31:27,280 --> 00:31:31,400
Speaker 4: their goals, their goals were to survive s a lifespan

580
00:31:31,720 --> 00:31:35,120
Speaker 4: and to have kids right pro create. Their goal was

581
00:31:35,200 --> 00:31:37,880
Speaker 4: not wanting to live to seventy eighty ninety in good

582
00:31:37,960 --> 00:31:41,840
Speaker 4: health and being able to think clearly and being physically

583
00:31:42,320 --> 00:31:44,240
Speaker 4: mobile and being able to do all the stuff that

584
00:31:44,280 --> 00:31:46,640
Speaker 4: they love to do. So we have very different sets

585
00:31:46,640 --> 00:31:47,200
Speaker 4: of goals.

586
00:31:47,000 --> 00:31:50,120
Speaker 2: Today, definitely, And I love that one of the things

587
00:31:50,200 --> 00:31:52,680
Speaker 2: you write about is anti aging. It's my I'm thirty five.

588
00:31:52,760 --> 00:31:57,320
Speaker 2: So I'm all about anything anti aging sign me ENUF

589
00:31:57,480 --> 00:32:00,560
Speaker 2: and I was loving obviously I'm a coffee, theen and

590
00:32:00,720 --> 00:32:01,800
Speaker 2: the polyphennels.

591
00:32:02,200 --> 00:32:05,440
Speaker 1: I was like, yes, And also I've seen you talk about.

592
00:32:07,360 --> 00:32:09,640
Speaker 2: It's not as much here, but like in the past,

593
00:32:09,680 --> 00:32:12,080
Speaker 2: I've seen you talk about a little bit about intermitten fasting,

594
00:32:12,320 --> 00:32:13,880
Speaker 2: especially with David Sinclair as well.

595
00:32:13,760 --> 00:32:14,840
Speaker 1: And I do that with coffee.

596
00:32:14,840 --> 00:32:16,520
Speaker 2: And I was and reading in your books, I was like,

597
00:32:16,840 --> 00:32:19,760
Speaker 2: if he's against coffee, I'm screwed, Like how this is?

598
00:32:20,080 --> 00:32:22,760
Speaker 1: This is a hallmark of my life, Like I love, I.

599
00:32:22,680 --> 00:32:24,800
Speaker 4: Can't be against coffee because the science is there to

600
00:32:24,840 --> 00:32:29,360
Speaker 4: support And again, like, there are certain that that.

601
00:32:29,240 --> 00:32:30,800
Speaker 3: Can trigger some some people.

602
00:32:30,880 --> 00:32:34,120
Speaker 4: I have posted about coffee before, and that can upset

603
00:32:34,160 --> 00:32:37,280
Speaker 4: some people. But I can only tell you what the

604
00:32:37,280 --> 00:32:41,960
Speaker 4: science is showing. And the science shows benefit for coffee consumption.

605
00:32:42,160 --> 00:32:46,719
Speaker 4: And you're right, it's thought to be polyphenol content, but

606
00:32:46,840 --> 00:32:50,360
Speaker 4: it's also thought that perhaps even caffeine has some benefits

607
00:32:50,400 --> 00:32:55,440
Speaker 4: as well. So the this, the over the overall science

608
00:32:55,520 --> 00:32:57,960
Speaker 4: is pretty consistent there that there is some benefit from

609
00:32:58,040 --> 00:32:58,920
Speaker 4: from having coffee.

610
00:32:59,560 --> 00:33:02,760
Speaker 2: Ah, And speaking of like flicking to something that most

611
00:33:02,840 --> 00:33:05,080
Speaker 2: humans don't do well with And I love that you

612
00:33:05,400 --> 00:33:09,000
Speaker 2: wrote about your own experience with dairy but being lactose intolerant.

613
00:33:09,280 --> 00:33:10,920
Speaker 2: So you were seventeen when you were like, Yo, this

614
00:33:10,960 --> 00:33:13,720
Speaker 2: doesn't really feel good for me. I was nineteen. I

615
00:33:13,760 --> 00:33:15,640
Speaker 2: was at Union and I was studying nutrition. They're like,

616
00:33:15,760 --> 00:33:18,920
Speaker 2: just play with an elimination diet and do a different

617
00:33:18,960 --> 00:33:21,520
Speaker 2: thing each week while I was studying, and I was like, cool,

618
00:33:21,880 --> 00:33:23,440
Speaker 2: cut dairy out. And I was like, Oh, is this

619
00:33:23,520 --> 00:33:25,680
Speaker 2: what it feels like to not be bloated all the time.

620
00:33:26,560 --> 00:33:28,280
Speaker 2: Can you talk because you talk a little bit about

621
00:33:28,320 --> 00:33:31,560
Speaker 2: most humans being lactose intolerant, can you talk about that.

622
00:33:32,000 --> 00:33:37,040
Speaker 3: Yeah, so that's actually the norm to be lactose intolerant.

623
00:33:37,120 --> 00:33:37,760
Speaker 1: How crazy.

624
00:33:37,920 --> 00:33:39,040
Speaker 3: And there are.

625
00:33:39,160 --> 00:33:44,080
Speaker 4: Certain people who have a genetic adapt they've adapted over

626
00:33:44,160 --> 00:33:48,200
Speaker 4: time where their families, their ancestors were perhaps exposed to

627
00:33:48,440 --> 00:33:51,000
Speaker 4: a little more dairy over time, and their genes adapted

628
00:33:51,000 --> 00:33:55,560
Speaker 4: and they have lactose persistence, which means which is the

629
00:33:55,560 --> 00:33:59,160
Speaker 4: opposite of lactose intolerance. And what that means is when

630
00:33:59,200 --> 00:34:03,080
Speaker 4: someone says they're like toast intolerant, it means that they

631
00:34:03,400 --> 00:34:07,360
Speaker 4: have lower levels of lactase, which is the enzyme that

632
00:34:07,360 --> 00:34:11,399
Speaker 4: that's required to break down and digest lactose, and so

633
00:34:11,480 --> 00:34:13,560
Speaker 4: if you have lower levels of that enzyme, you end

634
00:34:13,640 --> 00:34:17,439
Speaker 4: up experiencing some bloating and discomfort. People who have had

635
00:34:17,440 --> 00:34:23,239
Speaker 4: this genetic adaptation over time, they have sufficient levels of

636
00:34:23,560 --> 00:34:28,000
Speaker 4: lactase and so they can digest dairy completely fine and

637
00:34:28,040 --> 00:34:32,400
Speaker 4: don't have any symptoms at all. And in the book

638
00:34:32,440 --> 00:34:36,560
Speaker 4: I write I don't think I really write dairy off

639
00:34:37,160 --> 00:34:41,880
Speaker 4: per se. It's kind of there is an interesting food group.

640
00:34:41,880 --> 00:34:44,760
Speaker 4: It's so different that there's so many different types as well.

641
00:34:46,880 --> 00:34:50,240
Speaker 4: But I think the biggest reason I think most people

642
00:34:50,280 --> 00:34:55,200
Speaker 4: can dial their dairy down if other than being lactose intolerant,

643
00:34:55,560 --> 00:34:59,239
Speaker 4: is the saturated fat content, and it is, along with

644
00:34:59,680 --> 00:35:03,040
Speaker 4: red meat, is the top two source of saturated fat

645
00:35:03,440 --> 00:35:06,200
Speaker 4: in our diets. And I kind of go into in

646
00:35:06,320 --> 00:35:09,360
Speaker 4: chapter five why that's important when we look at the

647
00:35:09,480 --> 00:35:10,560
Speaker 4: cardiovascular health.

648
00:35:10,760 --> 00:35:14,280
Speaker 2: And you also talk about other great plants also of calcium,

649
00:35:14,280 --> 00:35:17,279
Speaker 2: because I think people think, oh, well, I have to

650
00:35:17,320 --> 00:35:20,400
Speaker 2: have my dairy to have my calcium, and you really

651
00:35:20,480 --> 00:35:24,400
Speaker 2: break down not just calcium, but other minerals as well.

652
00:35:25,080 --> 00:35:26,440
Speaker 1: You know, bone house.

653
00:35:26,440 --> 00:35:30,480
Speaker 4: Calcium is important, right, It is important for strong bones,

654
00:35:30,520 --> 00:35:36,680
Speaker 4: definitely Yeah, and dairy is a very convenient source of

655
00:35:36,719 --> 00:35:39,560
Speaker 4: calcium in that you can you can get three hundred

656
00:35:39,560 --> 00:35:43,600
Speaker 4: milligrams in one glass, so it is providing a sort

657
00:35:43,640 --> 00:35:48,280
Speaker 4: of quite quick larger dose of dairy of calcium. However,

658
00:35:48,480 --> 00:35:52,480
Speaker 4: we know that it doesn't just just safeguard you against

659
00:35:53,320 --> 00:35:56,719
Speaker 4: weak bones, you know, so the populations that consume the

660
00:35:56,719 --> 00:35:59,920
Speaker 4: most airy have the highest rates of fracture. Now that's

661
00:36:00,000 --> 00:36:01,760
Speaker 4: it's not to say that dairy is causing the fracture.

662
00:36:01,800 --> 00:36:03,239
Speaker 4: It's just saying that it's not the be all and

663
00:36:03,360 --> 00:36:06,560
Speaker 4: end or when it comes to strong bones and the

664
00:36:06,880 --> 00:36:08,799
Speaker 4: building strong bones as a team effort, you have to

665
00:36:08,800 --> 00:36:11,640
Speaker 4: get enough calcium. If you're not having dairy, I suggest

666
00:36:11,640 --> 00:36:14,719
Speaker 4: people have some form of fortified plant based milk or

667
00:36:14,719 --> 00:36:16,920
Speaker 4: if they're having tofu. There are a lot of tofus

668
00:36:16,920 --> 00:36:20,400
Speaker 4: that are set in calcium, and that usually along with

669
00:36:20,400 --> 00:36:23,480
Speaker 4: a nice diverse diet, will get people above around seven

670
00:36:23,600 --> 00:36:25,759
Speaker 4: hundred milligrams, which seems to be the lower limit that

671
00:36:25,760 --> 00:36:30,520
Speaker 4: you would want to be hitting. And in addition to that, yeah,

672
00:36:30,560 --> 00:36:35,200
Speaker 4: there are other nutrients like vitamin D and sunshine and

673
00:36:36,280 --> 00:36:40,440
Speaker 4: protein is very important for strong bones, as is vitamin

674
00:36:40,480 --> 00:36:44,240
Speaker 4: B twelve and then you know, our lifestyle is very important.

675
00:36:44,480 --> 00:36:48,279
Speaker 4: Are we exercising and doing resistance exercising and maintaining a

676
00:36:48,360 --> 00:36:49,200
Speaker 4: healthy body weight.

677
00:36:49,760 --> 00:36:50,719
Speaker 3: So yeah, you're right.

678
00:36:50,760 --> 00:36:55,799
Speaker 4: The dairy is a convenient source of calcium, but it's

679
00:36:55,840 --> 00:36:58,040
Speaker 4: not the only way to build strong bones.

680
00:36:59,160 --> 00:37:03,279
Speaker 2: I could just size you in one question. So I

681
00:37:03,360 --> 00:37:05,480
Speaker 2: just want not one thing that I really was shocked

682
00:37:05,520 --> 00:37:10,680
Speaker 2: to learn, oysters and muscles and not having pain recept

683
00:37:10,800 --> 00:37:15,240
Speaker 2: is that. And so some people that are more plant based,

684
00:37:15,920 --> 00:37:17,520
Speaker 2: they're okay with the odd oyster.

685
00:37:18,200 --> 00:37:19,360
Speaker 3: Yeah, so I put the book.

686
00:37:19,600 --> 00:37:22,120
Speaker 4: I put that in the book because I realized that

687
00:37:22,200 --> 00:37:25,000
Speaker 4: some people will be reading the book who are vegan

688
00:37:25,400 --> 00:37:27,440
Speaker 4: and are coming into it from an ethical stance. The

689
00:37:27,520 --> 00:37:31,240
Speaker 4: current book was by no means written just for vegans,

690
00:37:31,280 --> 00:37:35,280
Speaker 4: but I understand that that audience will read the book.

691
00:37:35,840 --> 00:37:40,520
Speaker 4: And so often I'm asked around supplements or nutrients of

692
00:37:40,560 --> 00:37:42,919
Speaker 4: focus I call them, and there are some important ones

693
00:37:42,920 --> 00:37:44,239
Speaker 4: that I go through in the book. We just spoke

694
00:37:44,239 --> 00:37:48,800
Speaker 4: about calcium, but you know, vitamin B twelve, iodine and

695
00:37:48,880 --> 00:37:52,840
Speaker 4: zinc and selenium, and like all diet, diets need to

696
00:37:52,840 --> 00:37:55,680
Speaker 4: be appropriately planned. So a big part of me writing

697
00:37:55,680 --> 00:37:59,360
Speaker 4: this book was not just around what foods do we

698
00:37:59,360 --> 00:38:03,000
Speaker 4: want to eat less and more of? But what nutrients

699
00:38:03,040 --> 00:38:04,759
Speaker 4: do we need to be really aware of so that

700
00:38:04,800 --> 00:38:08,480
Speaker 4: we are optimizing it and getting best results. We want

701
00:38:08,520 --> 00:38:11,880
Speaker 4: people to thrive and feel great for as long as possible.

702
00:38:12,960 --> 00:38:16,000
Speaker 4: And so the oysters and muscles bit that I put

703
00:38:16,000 --> 00:38:18,239
Speaker 4: in there, really the only reason I put that in

704
00:38:18,280 --> 00:38:22,200
Speaker 4: there is because they are so nutrient dense, and they

705
00:38:22,200 --> 00:38:24,600
Speaker 4: are very rich in B twelve. They're very rich in

706
00:38:24,600 --> 00:38:30,600
Speaker 4: omega three's so DH and epa. They're very rich in zinc, selenium,

707
00:38:30,880 --> 00:38:34,160
Speaker 4: even iron. So a lot of these nutrients are focused.

708
00:38:35,080 --> 00:38:40,920
Speaker 4: These guys are packed with and so from a pain perspective,

709
00:38:41,440 --> 00:38:44,440
Speaker 4: as you mentioned, they have no central nervous system and

710
00:38:44,520 --> 00:38:47,800
Speaker 4: no brain. So as far as science has been able

711
00:38:47,840 --> 00:38:52,840
Speaker 4: to unearth or uncover or study to date, there is

712
00:38:52,880 --> 00:38:56,480
Speaker 4: no reason to believe that they can experience pain. And

713
00:38:56,560 --> 00:39:01,319
Speaker 4: so there is a set of vegans and they are

714
00:39:01,360 --> 00:39:02,800
Speaker 4: often called austro vegans.

715
00:39:02,920 --> 00:39:05,439
Speaker 1: Yeah, new word for me, yes.

716
00:39:05,480 --> 00:39:07,560
Speaker 3: And it was actually a new word for me when

717
00:39:07,560 --> 00:39:08,440
Speaker 3: I was researching this.

718
00:39:08,680 --> 00:39:13,000
Speaker 4: And they will include oysters and muscles in their diet.

719
00:39:14,000 --> 00:39:15,680
Speaker 3: And why is it important?

720
00:39:15,719 --> 00:39:20,400
Speaker 4: Well, I think if someone for some reason was struggling

721
00:39:20,440 --> 00:39:23,560
Speaker 4: to appropriately plan their diet. And let's say they were

722
00:39:23,680 --> 00:39:27,480
Speaker 4: inconsistent with taking vitamin B twelve supplement or they didn't

723
00:39:27,520 --> 00:39:30,759
Speaker 4: want to take a vitamin B supplement, then it's good

724
00:39:30,760 --> 00:39:34,960
Speaker 4: for them to know that those are options and they

725
00:39:35,040 --> 00:39:38,680
Speaker 4: are still within their sort of value system if they've

726
00:39:38,719 --> 00:39:40,560
Speaker 4: decided to go down that route.

727
00:39:41,400 --> 00:39:41,920
Speaker 3: Totally.

728
00:39:42,120 --> 00:39:44,680
Speaker 1: I love it. You could just say whatever you want.

729
00:39:44,719 --> 00:39:47,880
Speaker 2: I'll be like, yes, I feel like I'm learning so

730
00:39:48,000 --> 00:39:51,319
Speaker 2: much from you, and after reading the book, I feel

731
00:39:51,360 --> 00:39:54,799
Speaker 2: like you're solidifying everything, and I love that you've got

732
00:39:54,840 --> 00:39:57,520
Speaker 2: kind of like you. There's a section of the book

733
00:39:57,520 --> 00:40:00,200
Speaker 2: where it's called like making the shift, because it be

734
00:40:00,200 --> 00:40:02,360
Speaker 2: a little overwhelming when you read something and you're.

735
00:40:02,239 --> 00:40:04,080
Speaker 1: Like, Okay, I want to I'm going to.

736
00:40:04,120 --> 00:40:07,320
Speaker 2: Do this, and oh but it's a bit too hard. Basket,

737
00:40:07,360 --> 00:40:09,480
Speaker 2: I'll start next week, or I'll start for my friend's

738
00:40:09,480 --> 00:40:13,480
Speaker 2: birthday or whatever. And you make it really simple. You've

739
00:40:13,560 --> 00:40:16,799
Speaker 2: kind of got these eight principles. A few of my

740
00:40:16,880 --> 00:40:21,880
Speaker 2: favorites are the fiber Obsession one and I've binged listened

741
00:40:21,920 --> 00:40:24,360
Speaker 2: to your five episodes with doctr B my.

742
00:40:24,360 --> 00:40:26,839
Speaker 1: La from Doctor B, and.

743
00:40:27,960 --> 00:40:31,200
Speaker 2: I was like, oh my god, I'm not like fibus

744
00:40:31,200 --> 00:40:34,400
Speaker 2: so simple but such a it sounds like quite a

745
00:40:34,440 --> 00:40:37,840
Speaker 2: game changer when it comes to overall health. And the

746
00:40:37,880 --> 00:40:40,120
Speaker 2: other one that I love is and you've touched on

747
00:40:40,160 --> 00:40:44,160
Speaker 2: this earlier, is you talk about like when you focus

748
00:40:44,160 --> 00:40:47,920
Speaker 2: look at food versus looking at like the macro nutrients,

749
00:40:47,920 --> 00:40:49,719
Speaker 2: to look at the whole food. And I think that's

750
00:40:49,800 --> 00:40:53,640
Speaker 2: quite empowering when you start to click out of how

751
00:40:53,719 --> 00:40:56,120
Speaker 2: much of this is and this is in it versus

752
00:40:56,320 --> 00:40:58,879
Speaker 2: let's look at the food from a whole and kind

753
00:40:58,880 --> 00:41:00,719
Speaker 2: of get more of that in. Can you kind of

754
00:41:00,719 --> 00:41:02,719
Speaker 2: break those two principles down a little bit.

755
00:41:03,160 --> 00:41:06,600
Speaker 4: Yeah, So let's start with fiber. So fiber kind of

756
00:41:06,719 --> 00:41:09,439
Speaker 4: covers there's two principles in there. One is about being

757
00:41:09,440 --> 00:41:13,560
Speaker 4: fiber obsessed and protein aware. That's principle two, I believe,

758
00:41:13,920 --> 00:41:17,440
Speaker 4: and principle three is around diversity and the importance of diversity,

759
00:41:17,440 --> 00:41:20,800
Speaker 4: and they both kind of tie back to fiber. So firstly,

760
00:41:21,560 --> 00:41:24,440
Speaker 4: let's think about the amount of fiber. The average Australian

761
00:41:24,560 --> 00:41:27,960
Speaker 4: is getting around eighteen grams twenty grams depending on the

762
00:41:27,960 --> 00:41:31,040
Speaker 4: study that you look at per day, which is okay,

763
00:41:31,040 --> 00:41:33,960
Speaker 4: it's a little better than the United States, but it's

764
00:41:34,239 --> 00:41:38,000
Speaker 4: far short of the twenty eight to thirty eight grams

765
00:41:38,040 --> 00:41:41,160
Speaker 4: a day. That is the minimum that an Australian adult

766
00:41:41,239 --> 00:41:45,440
Speaker 4: should be consuming for risk reduction of chronic disease. And

767
00:41:45,480 --> 00:41:48,319
Speaker 4: in fact, when we look at the studies looking at

768
00:41:48,400 --> 00:41:53,360
Speaker 4: chronic disease, particularly cardiovascular disease, when you look at the

769
00:41:53,480 --> 00:41:57,239
Speaker 4: risk curve, the risk reduction continues as fiber goes up

770
00:41:57,280 --> 00:41:59,040
Speaker 4: and up and up and up, and there actually doesn't

771
00:41:59,040 --> 00:42:02,600
Speaker 4: seem to be an upper limit, which is quite incredible.

772
00:42:02,920 --> 00:42:05,240
Speaker 4: And there are various studies showing that at least fifty

773
00:42:05,239 --> 00:42:08,360
Speaker 4: grams or up a day offers significant protection.

774
00:42:09,000 --> 00:42:09,480
Speaker 3: Wow.

775
00:42:09,600 --> 00:42:12,759
Speaker 4: Now I'm not suggesting someone does that overnight. No, it

776
00:42:12,760 --> 00:42:14,680
Speaker 4: would be like throwing an atomic bomb.

777
00:42:15,040 --> 00:42:16,280
Speaker 1: You'd know about it.

778
00:42:17,320 --> 00:42:21,279
Speaker 4: So you are going to want to go low and

779
00:42:21,320 --> 00:42:25,760
Speaker 4: slow on that, then slowly build it up. The reason

780
00:42:26,080 --> 00:42:30,240
Speaker 4: why fiber is important, there's two main categories of fiber,

781
00:42:30,280 --> 00:42:34,440
Speaker 4: insoluble and soluble. The insoluble fiber is what keeps us regular.

782
00:42:35,360 --> 00:42:42,440
Speaker 4: It decreases, it decreases the contact time between any kind

783
00:42:42,520 --> 00:42:46,600
Speaker 4: of harmful carcinogenic compound in our food and our digestive tract.

784
00:42:46,800 --> 00:42:50,920
Speaker 4: And it does that by increasing the sorry decreasing the

785
00:42:51,000 --> 00:42:55,240
Speaker 4: transit time. It moves food through our digestive tract faster.

786
00:42:55,440 --> 00:42:58,320
Speaker 2: I call it your intestinal broom, Like just imagine broom

787
00:42:58,360 --> 00:42:59,239
Speaker 2: cleaning everything out.

788
00:42:59,440 --> 00:43:03,040
Speaker 4: Yeah, if you're if you have any any type of

789
00:43:03,239 --> 00:43:07,640
Speaker 4: carcinogenic compound, let's say hemi in for example, which has

790
00:43:07,680 --> 00:43:13,920
Speaker 4: been shown, or or you know nitrates in processed meats.

791
00:43:14,080 --> 00:43:17,240
Speaker 1: Right, so if you're just getting hammed from the supermarket.

792
00:43:16,680 --> 00:43:21,160
Speaker 4: Yeah, these these are moving through the digestive tract faster

793
00:43:21,280 --> 00:43:24,239
Speaker 4: in a high fiber diet. Now, ideally they're not they're

794
00:43:24,239 --> 00:43:26,560
Speaker 4: not really in the diet too much those foods or

795
00:43:26,560 --> 00:43:29,839
Speaker 4: they're being emphasized, but having a high fiber diet from

796
00:43:29,880 --> 00:43:33,880
Speaker 4: that perspective helps. And the second type is the soluble fiber.

797
00:43:33,920 --> 00:43:36,360
Speaker 4: And this is the really really interesting type of fiber.

798
00:43:36,440 --> 00:43:40,680
Speaker 4: This is like fertilizer for the good gut bugs. And

799
00:43:41,800 --> 00:43:46,200
Speaker 4: it's it's interesting because often we've been we've been sort

800
00:43:46,200 --> 00:43:48,000
Speaker 4: of sold this idea that you can just take a

801
00:43:48,000 --> 00:43:51,680
Speaker 4: fiber supplement. And there are some okay fiber supplements that

802
00:43:51,719 --> 00:43:54,840
Speaker 4: are blends and have a few different types of fiber,

803
00:43:55,480 --> 00:43:59,320
Speaker 4: but cilium husk, for example, is kind of one type

804
00:43:59,360 --> 00:44:02,520
Speaker 4: of pre biot fiber. Yes, but here's the thing. All

805
00:44:02,960 --> 00:44:07,200
Speaker 4: different plants have different types of prebiotic fiber. This fiber

806
00:44:07,239 --> 00:44:11,080
Speaker 4: feeds different species of bacteria in our gut. We have

807
00:44:11,120 --> 00:44:13,759
Speaker 4: trillions of bacteria in our gut and probably around a

808
00:44:13,840 --> 00:44:18,520
Speaker 4: thousand species. Those species have different taste buds just like

809
00:44:18,600 --> 00:44:22,839
Speaker 4: we do, and they have different preferences for the prebiotic

810
00:44:22,880 --> 00:44:27,160
Speaker 4: fiber that they feed on. And so the probiotic fiber

811
00:44:27,200 --> 00:44:30,520
Speaker 4: that's in artochokes is different to asparagus, is different to banana.

812
00:44:30,960 --> 00:44:34,160
Speaker 4: They vary, and so each of these foods is bringing

813
00:44:34,200 --> 00:44:36,680
Speaker 4: something different to our microbiome.

814
00:44:37,000 --> 00:44:39,400
Speaker 2: And that's why you're all about like heaps are different,

815
00:44:39,560 --> 00:44:42,520
Speaker 2: Like you're really into varied Like is it something like

816
00:44:42,600 --> 00:44:44,120
Speaker 2: trying to eat forty different?

817
00:44:44,520 --> 00:44:45,759
Speaker 1: Like you've got quite a high number.

818
00:44:45,800 --> 00:44:48,640
Speaker 4: I was like, holy mackerel, Yeah, there's I had a

819
00:44:48,760 --> 00:44:52,000
Speaker 4: challenge in there, which is called the plant Proof forty Challenge.

820
00:44:52,200 --> 00:44:53,920
Speaker 3: It includes dri herbs and spices.

821
00:44:53,920 --> 00:44:55,600
Speaker 4: So it kind of seems like a bit higher than

822
00:44:57,080 --> 00:44:59,080
Speaker 4: it is in reality because some of those are sort

823
00:44:59,080 --> 00:45:01,759
Speaker 4: of quite quick and eas to add two meals. But

824
00:45:01,920 --> 00:45:06,280
Speaker 4: over the week, if you're having thirty unique plants plus

825
00:45:06,840 --> 00:45:11,439
Speaker 4: ten herbs and spices, that's forty total doable. That's doable right,

826
00:45:11,520 --> 00:45:15,640
Speaker 4: And I've found through my community people really love that challenge.

827
00:45:15,719 --> 00:45:18,480
Speaker 4: And what happens is if there was one single thing

828
00:45:18,520 --> 00:45:21,440
Speaker 4: to focus on, if you focus on that alone, it

829
00:45:21,560 --> 00:45:24,640
Speaker 4: straightens up your diet overnight to a very evidence based

830
00:45:24,640 --> 00:45:28,759
Speaker 4: diet because it automatically makes you consume more fruits and vegetables,

831
00:45:28,880 --> 00:45:30,960
Speaker 4: whole grains, legumes, nuts and seeds and.

832
00:45:30,920 --> 00:45:33,799
Speaker 1: All the photos, all the different good stuff.

833
00:45:33,560 --> 00:45:36,680
Speaker 4: And it's crowding out ultra process Those foods are filling

834
00:45:36,680 --> 00:45:38,879
Speaker 4: you up, so you're going to eat naturally less ultra

835
00:45:38,920 --> 00:45:45,080
Speaker 4: processed foods. So the key thing is that as we're

836
00:45:45,239 --> 00:45:49,360
Speaker 4: feeding these different gut bugs, they reward us. It's a

837
00:45:49,400 --> 00:45:53,000
Speaker 4: symbiotic relationship. So we look after them by feeding them

838
00:45:53,000 --> 00:45:55,799
Speaker 4: a diverse range of plants. They're all getting fed, they're

839
00:45:55,840 --> 00:46:01,239
Speaker 4: all proliferating and growing stronger, and then they produces that

840
00:46:01,360 --> 00:46:04,439
Speaker 4: benefit us both locally in the gut and downstream. They

841
00:46:04,480 --> 00:46:10,400
Speaker 4: decrease inflammation, so anti inflammatory compounds they improve our gut lining.

842
00:46:11,000 --> 00:46:17,879
Speaker 4: They decrease inflammation downstream, which we know affects mood and depression.

843
00:46:17,960 --> 00:46:22,479
Speaker 4: The connection between the gut and the brain is talked

844
00:46:22,480 --> 00:46:24,960
Speaker 4: about a lot now, and it is such a real

845
00:46:25,040 --> 00:46:28,040
Speaker 4: thing as there's a nervous system connection, but there's also

846
00:46:28,080 --> 00:46:31,520
Speaker 4: this connection through the compounds that our gut bugs are

847
00:46:31,560 --> 00:46:35,360
Speaker 4: creating and the effect that has down throughout the body.

848
00:46:35,440 --> 00:46:40,080
Speaker 4: So the main take home point there is a diversity

849
00:46:40,080 --> 00:46:43,800
Speaker 4: of plants is crucially important to a healthy diet.

850
00:46:44,040 --> 00:46:44,640
Speaker 3: I love it.

851
00:46:44,719 --> 00:46:48,160
Speaker 2: You've inspired me so much speaking of plants, Can we

852
00:46:48,200 --> 00:46:49,800
Speaker 2: talk about stressed out plants?

853
00:46:49,800 --> 00:46:52,360
Speaker 1: Because that was a new concept to me. Can explain

854
00:46:52,400 --> 00:46:53,000
Speaker 1: that a little bit.

855
00:46:53,320 --> 00:46:58,360
Speaker 4: Yeah, So this actually comes from some of David Sinclair's work, Yes,

856
00:46:59,200 --> 00:47:03,160
Speaker 4: and he talks about xeno hormesis. Hormesis is kind of

857
00:47:03,239 --> 00:47:06,880
Speaker 4: that saying of what doesn't kill you will make you stronger.

858
00:47:08,160 --> 00:47:13,319
Speaker 4: And so he's big on this idea that when you

859
00:47:13,560 --> 00:47:16,040
Speaker 4: are buying plants that are a little more stressed out,

860
00:47:16,080 --> 00:47:19,360
Speaker 4: and by that it means grown in less than perfect

861
00:47:19,360 --> 00:47:24,200
Speaker 4: conditions and more sort of that biodynamic or organic type

862
00:47:24,200 --> 00:47:26,800
Speaker 4: of condition where it's not a perfect line of everything

863
00:47:26,800 --> 00:47:29,759
Speaker 4: and the plant really has to fend for itself, and

864
00:47:29,800 --> 00:47:33,920
Speaker 4: as the plant's fending for itself, it has to produce

865
00:47:34,080 --> 00:47:39,000
Speaker 4: more of these phytochemicals that help defend the plant from

866
00:47:39,200 --> 00:47:43,920
Speaker 4: from bugs and insects and any sort of potential threat.

867
00:47:44,600 --> 00:47:49,040
Speaker 4: Those phytochemicals are thought to have off a significant benefit

868
00:47:49,080 --> 00:47:53,279
Speaker 4: in our body. So xeno hormesis, what doesn't kill you

869
00:47:53,400 --> 00:47:56,719
Speaker 4: makes you stronger is saying that that plant is basically

870
00:47:57,080 --> 00:48:01,120
Speaker 4: under some it is under some sort of and as

871
00:48:01,160 --> 00:48:04,480
Speaker 4: it is stressed, it's producing these compounds which makes it

872
00:48:04,480 --> 00:48:06,640
Speaker 4: a more nutrient dense offering.

873
00:48:06,920 --> 00:48:07,799
Speaker 3: And we do see that.

874
00:48:07,800 --> 00:48:10,960
Speaker 4: There are a few studies looking at organic verst conventional

875
00:48:10,960 --> 00:48:15,440
Speaker 4: foods and probably the main difference seems to be antioxidant

876
00:48:15,680 --> 00:48:19,160
Speaker 4: content within them. So it's a I put that in

877
00:48:19,200 --> 00:48:21,840
Speaker 4: the book because I think it's interesting and it's also

878
00:48:21,960 --> 00:48:28,280
Speaker 4: consistent with what we see in Okinawa and Japan, where

879
00:48:28,880 --> 00:48:31,120
Speaker 4: they are one of the blue zones with a very

880
00:48:31,200 --> 00:48:34,000
Speaker 4: high number of people reaching one hundred or over.

881
00:48:34,520 --> 00:48:36,879
Speaker 1: I love when you talk about blue zones. Take it away, go.

882
00:48:38,320 --> 00:48:45,040
Speaker 4: So Okinawa in Japan, and Sardinia in Italy, and Ikorea

883
00:48:45,160 --> 00:48:49,279
Speaker 4: in Greece, and Nicoya and Costa Rica and Lomlinda in California,

884
00:48:49,800 --> 00:48:53,640
Speaker 4: five blue zones. These were identified by Dan Buner, who

885
00:48:53,800 --> 00:48:57,400
Speaker 4: wrote a book called Blue Zones Fantastic Book, and he

886
00:48:57,480 --> 00:49:02,799
Speaker 4: did that with National Geographic Really he was interested to

887
00:49:03,040 --> 00:49:07,520
Speaker 4: learn about these populations that have incredible health and longevity.

888
00:49:07,920 --> 00:49:11,400
Speaker 3: These are people that are dying of old age.

889
00:49:11,640 --> 00:49:14,560
Speaker 4: They're not dying of a heart attack or certainly not

890
00:49:14,600 --> 00:49:18,040
Speaker 4: having heart attack at age forty one. And if you

891
00:49:18,160 --> 00:49:23,080
Speaker 4: ask them what they when would they like to retire?

892
00:49:23,880 --> 00:49:25,840
Speaker 4: You ask these people when they would like to retire,

893
00:49:26,480 --> 00:49:29,120
Speaker 4: and most of them have never heard that question.

894
00:49:30,280 --> 00:49:31,080
Speaker 3: Isn't that interesting?

895
00:49:31,520 --> 00:49:35,400
Speaker 4: And that's because for them, they spend their days doing

896
00:49:35,440 --> 00:49:39,239
Speaker 4: what they love and they see themselves doing that until

897
00:49:39,280 --> 00:49:42,600
Speaker 4: the day that they die. And so this is a

898
00:49:42,719 --> 00:49:46,000
Speaker 4: very interesting group of people. That's one of the commonalities.

899
00:49:46,440 --> 00:49:50,880
Speaker 4: They also all share a very similar diet. Their diets

900
00:49:50,920 --> 00:49:54,920
Speaker 4: are plant predominant or plant exclusive. So even where they're

901
00:49:54,960 --> 00:49:57,760
Speaker 4: eating animal products, they're not the hero of the plate

902
00:49:58,080 --> 00:50:04,040
Speaker 4: like we've kind of made a habit out of here.

903
00:50:03,360 --> 00:50:06,719
Speaker 3: They are less of a focus. They're de emphasized.

904
00:50:07,080 --> 00:50:10,880
Speaker 4: For example, in Okinawa, they have meat probably five times

905
00:50:10,920 --> 00:50:12,919
Speaker 4: a month, and it's about the size of a deck

906
00:50:12,920 --> 00:50:16,080
Speaker 4: of cars, and they're getting most of their calories on

907
00:50:16,120 --> 00:50:20,239
Speaker 4: a daily basis from sweet potatoes and other foods like that.

908
00:50:21,239 --> 00:50:24,239
Speaker 4: But they all do very a little bit and the Sardinians,

909
00:50:24,280 --> 00:50:27,879
Speaker 4: for example, they eat a little bit more dairy than

910
00:50:27,880 --> 00:50:30,120
Speaker 4: some of the other groups. And then in Loma Linda,

911
00:50:30,920 --> 00:50:33,960
Speaker 4: some of them have a plant exclusive diet. But the

912
00:50:34,040 --> 00:50:37,600
Speaker 4: commonality is that overall there is a foundation of these

913
00:50:37,600 --> 00:50:39,960
Speaker 4: whole plants in their diet.

914
00:50:40,840 --> 00:50:42,080
Speaker 3: What else do these guys do?

915
00:50:42,120 --> 00:50:43,560
Speaker 1: They have the family connection.

916
00:50:43,640 --> 00:50:46,640
Speaker 2: I love that you talk to and that again that

917
00:50:46,680 --> 00:50:50,320
Speaker 2: sense of purpose, and I think here it's very different.

918
00:50:50,360 --> 00:50:53,040
Speaker 2: I don't think, I know, like you and I are

919
00:50:53,120 --> 00:50:57,879
Speaker 2: very purpose driven people. But if you zoom out and

920
00:50:57,920 --> 00:51:02,000
Speaker 2: look at our culture, it's like very much like the grind,

921
00:51:02,120 --> 00:51:04,799
Speaker 2: the nine to five, and then it's like, I don't know,

922
00:51:04,880 --> 00:51:08,200
Speaker 2: it's like even I'm reading another author's book at the

923
00:51:08,239 --> 00:51:10,879
Speaker 2: moment in prep and it was like, do the work,

924
00:51:10,920 --> 00:51:13,640
Speaker 2: get home, pour a glass of wine, you know, have

925
00:51:13,680 --> 00:51:16,200
Speaker 2: your indulgent thing while you're watching the voice or whatever

926
00:51:16,239 --> 00:51:16,560
Speaker 2: it is.

927
00:51:16,640 --> 00:51:19,040
Speaker 1: And then it's this weird kind of like treadmill that

928
00:51:19,080 --> 00:51:19,480
Speaker 1: you're on.

929
00:51:19,560 --> 00:51:22,440
Speaker 2: Whereas this book and what you're describing with Blue Zones,

930
00:51:22,520 --> 00:51:26,600
Speaker 2: it's much more purpose driven. It feels like there's no,

931
00:51:26,719 --> 00:51:29,480
Speaker 2: how to say, less cock up, Like there's less like junk.

932
00:51:30,040 --> 00:51:30,560
Speaker 1: In general.

933
00:51:31,320 --> 00:51:34,680
Speaker 4: They're very in touch with like what is the meaning

934
00:51:35,280 --> 00:51:38,760
Speaker 4: of their existence? Yes, yeah, and they wake up and

935
00:51:38,120 --> 00:51:43,759
Speaker 4: they can probably many of them can describe that what

936
00:51:43,800 --> 00:51:46,000
Speaker 4: are they sort of contributing to their family or to

937
00:51:46,080 --> 00:51:49,799
Speaker 4: their community. Yeah, and in Japan they call that the

938
00:51:49,920 --> 00:51:53,360
Speaker 4: Ikey Guy And there's actually a book that is written

939
00:51:53,400 --> 00:51:56,600
Speaker 4: on that if someone wanted to read more about purpose,

940
00:51:56,640 --> 00:51:59,920
Speaker 4: And that's a great book to sort of get you

941
00:52:00,080 --> 00:52:03,279
Speaker 4: thinking about your own life's purpose. And it doesn't have

942
00:52:03,360 --> 00:52:09,080
Speaker 4: to be something, you know, crazy far fetched. Some of

943
00:52:09,120 --> 00:52:14,719
Speaker 4: them their purpose is around their family and they get

944
00:52:14,760 --> 00:52:18,200
Speaker 4: that sense of meaning that they need from the way

945
00:52:18,239 --> 00:52:22,560
Speaker 4: they're looking after their family. So it's different. It's not

946
00:52:22,640 --> 00:52:26,839
Speaker 4: all some sort of career aspirational type purpose. It can

947
00:52:26,880 --> 00:52:30,719
Speaker 4: be family oriented and it it'll be individuals. But that's

948
00:52:30,760 --> 00:52:35,239
Speaker 4: a great book for people to read. They also do

949
00:52:35,880 --> 00:52:38,000
Speaker 4: regular low level exercise.

950
00:52:38,320 --> 00:52:42,160
Speaker 2: Yeah, oh you said, I've heard you say, like only

951
00:52:42,200 --> 00:52:44,080
Speaker 2: sit down for like twenty minutes a day or something.

952
00:52:44,200 --> 00:52:46,279
Speaker 4: They would rarely sit for more than twenty minutes in

953
00:52:46,360 --> 00:52:49,480
Speaker 4: one sitting, gotcha, Which is a kind of sign that

954
00:52:49,480 --> 00:52:52,880
Speaker 4: they're just always a little bit on the go. Whereas

955
00:52:53,160 --> 00:52:55,920
Speaker 4: we and I think exercise is amazing and strength training

956
00:52:56,160 --> 00:52:59,560
Speaker 4: and all of that stuff, it's incredible, but what we

957
00:52:59,719 --> 00:53:01,560
Speaker 4: tend to do is the forty five minutes of the

958
00:53:01,560 --> 00:53:03,480
Speaker 4: hour and then sit down for the rest of the

959
00:53:03,560 --> 00:53:04,840
Speaker 4: day totally.

960
00:53:04,960 --> 00:53:06,719
Speaker 3: And so we can The.

961
00:53:06,719 --> 00:53:09,240
Speaker 4: Idea of this is, let's look at what they're doing,

962
00:53:09,880 --> 00:53:12,960
Speaker 4: what are we not doing that they're doing, and how

963
00:53:12,960 --> 00:53:16,160
Speaker 4: can we kind of nudge a little closer to doing

964
00:53:16,160 --> 00:53:19,640
Speaker 4: what they're doing and then hopefully experience the same health

965
00:53:19,680 --> 00:53:26,200
Speaker 4: benefits that they have. So I think that's that's just

966
00:53:26,200 --> 00:53:28,920
Speaker 4: just giving us a bit of insp a bit of

967
00:53:28,960 --> 00:53:32,400
Speaker 4: inspiration around not sitting down all day totally.

968
00:53:32,600 --> 00:53:33,879
Speaker 1: And I love there was another thing.

969
00:53:33,920 --> 00:53:37,760
Speaker 2: I think it's another Japanese saying that you write about

970
00:53:37,760 --> 00:53:39,799
Speaker 2: where you push the plate away at eighty percent full.

971
00:53:40,239 --> 00:53:42,480
Speaker 1: Whereas I know, I think it's the way I was

972
00:53:42,480 --> 00:53:43,400
Speaker 1: brought up as a kid.

973
00:53:43,440 --> 00:53:45,920
Speaker 2: But like I polish off a plate like and it

974
00:53:46,360 --> 00:53:50,600
Speaker 2: takes me a real like I have to be very

975
00:53:50,640 --> 00:53:53,799
Speaker 2: present and mindful when I'm eating to be able to go, oh,

976
00:53:53,840 --> 00:53:56,919
Speaker 2: I'm full now. Otherwise I'm just like a steam train

977
00:53:56,960 --> 00:53:58,480
Speaker 2: and I'm like quickly consume.

978
00:53:58,840 --> 00:54:01,840
Speaker 3: Yeah, horror, Hutch, thank you and thank you.

979
00:54:01,880 --> 00:54:04,680
Speaker 4: As a Japanese listener, they'll probably be able to correct that,

980
00:54:06,360 --> 00:54:09,280
Speaker 4: but I gave it go. That is that is correct

981
00:54:09,360 --> 00:54:12,600
Speaker 4: so they're very mindful. Of course, it takes a little

982
00:54:12,640 --> 00:54:15,239
Speaker 4: time for our body to understand that it's full, So

983
00:54:15,719 --> 00:54:19,080
Speaker 4: pushing the plate away at eighty percent full is a

984
00:54:19,160 --> 00:54:23,560
Speaker 4: nice way of not over consuming. And I find in

985
00:54:23,600 --> 00:54:29,120
Speaker 4: my own personal experience, getting away from screens and thinking

986
00:54:29,160 --> 00:54:31,840
Speaker 4: about the food as sort of cuckoo as it sounds,

987
00:54:32,560 --> 00:54:36,680
Speaker 4: does also stop you from overeating, because if you're staring

988
00:54:36,719 --> 00:54:39,480
Speaker 4: at the TV or on your phone, you can shovel

989
00:54:39,480 --> 00:54:41,600
Speaker 4: down a lot of food really quickly, and all of

990
00:54:41,600 --> 00:54:44,960
Speaker 4: a sudden you've been scrolling and you're like, wow, I've

991
00:54:45,000 --> 00:54:46,840
Speaker 4: just seen that entire meal in five minutes.

992
00:54:47,280 --> 00:54:49,000
Speaker 2: But how nice is when you do the opposite, Like

993
00:54:49,040 --> 00:54:50,759
Speaker 2: I know you're into quite a lot of music. I

994
00:54:50,880 --> 00:54:53,040
Speaker 2: stole some music off your instapage. I was like, oh,

995
00:54:53,080 --> 00:54:56,200
Speaker 2: Ben Howard, I'll listen to that. But for me, like, oh,

996
00:54:56,760 --> 00:55:00,040
Speaker 2: sometimes we'll put some music on cook together and it

997
00:55:00,080 --> 00:55:03,120
Speaker 2: becomes and again this is gonna sound woo woo, but

998
00:55:03,200 --> 00:55:06,480
Speaker 2: like very present, very mindful, almost spiritual, because it's like, well,

999
00:55:06,880 --> 00:55:10,319
Speaker 2: how lucky we that where I live in bar and Bay, like,

1000
00:55:10,360 --> 00:55:14,040
Speaker 2: and I'm buying my ingredients from the farmer's market, like as.

1001
00:55:13,840 --> 00:55:17,799
Speaker 4: Incredible, right, It sounds woo and it sounds cuckoo because of.

1002
00:55:17,800 --> 00:55:19,160
Speaker 3: Where our society is today.

1003
00:55:19,320 --> 00:55:22,440
Speaker 4: Yeah, but if we look at these other populations, it's

1004
00:55:22,520 --> 00:55:23,080
Speaker 4: not woo wu.

1005
00:55:23,400 --> 00:55:23,600
Speaker 1: Nice.

1006
00:55:23,680 --> 00:55:26,680
Speaker 4: See what they're naturally doing. They are slowing down, and

1007
00:55:26,719 --> 00:55:30,120
Speaker 4: they're they're showing a greater appreciation to their food. They

1008
00:55:30,160 --> 00:55:33,759
Speaker 4: are more mindful, so as woo wu as it is.

1009
00:55:33,800 --> 00:55:36,359
Speaker 4: And I'm definitely I probably would have heard that ten

1010
00:55:36,480 --> 00:55:36,799
Speaker 4: years ago.

1011
00:55:36,880 --> 00:55:37,960
Speaker 3: I thought this is crazy.

1012
00:55:38,040 --> 00:55:42,840
Speaker 4: Yeah, but I have definitely come to learn that definitely

1013
00:55:42,960 --> 00:55:47,239
Speaker 4: slowing down too before you eat is just so important.

1014
00:55:47,600 --> 00:55:51,319
Speaker 2: Yeah, definitely that's to now. That feels like a no

1015
00:55:51,440 --> 00:55:52,000
Speaker 2: brainer to me.

1016
00:55:52,320 --> 00:55:54,319
Speaker 4: And also if you're if you're a little sort of

1017
00:55:54,440 --> 00:55:58,520
Speaker 4: agitated or something's frustrated you, I know, for me, that's

1018
00:55:58,520 --> 00:56:01,080
Speaker 4: not the right time to eat. My digetques is just

1019
00:56:01,680 --> 00:56:05,279
Speaker 4: nowhere near as good. It's much better to sort of

1020
00:56:05,560 --> 00:56:09,520
Speaker 4: have a twenty or thirty minute walk, some deep breaths,

1021
00:56:09,640 --> 00:56:10,560
Speaker 4: and then eat later.

1022
00:56:10,800 --> 00:56:12,000
Speaker 1: For sure, big time.

1023
00:56:12,160 --> 00:56:15,440
Speaker 2: I'm a big believer in biophilia, like getting out into nature,

1024
00:56:16,080 --> 00:56:19,719
Speaker 2: reconnecting with nature, and then coming back to whatever the

1025
00:56:19,719 --> 00:56:22,200
Speaker 2: thing is that I need to face or that's when

1026
00:56:22,200 --> 00:56:24,600
Speaker 2: I can make time to eat or prepare food.

1027
00:56:25,360 --> 00:56:27,200
Speaker 1: There's this last bit. I could talk to you all day,

1028
00:56:27,200 --> 00:56:28,680
Speaker 1: which I know you already know that.

1029
00:56:28,960 --> 00:56:32,640
Speaker 2: But in the conclusion, I love that you say you

1030
00:56:32,800 --> 00:56:35,400
Speaker 2: have the power to decide what you put on your plate.

1031
00:56:35,880 --> 00:56:38,920
Speaker 2: And you're really gentle with transition as well, which I

1032
00:56:39,000 --> 00:56:43,240
Speaker 2: love because, as we touched on before, it can be

1033
00:56:43,360 --> 00:56:46,160
Speaker 2: a bit daunting when you first like, Okay, I want

1034
00:56:46,200 --> 00:56:47,840
Speaker 2: to make all these changes, and there's a bit of

1035
00:56:47,840 --> 00:56:50,680
Speaker 2: guilt if you've still got a bit of something in

1036
00:56:50,719 --> 00:56:52,400
Speaker 2: the diet that may not be the best thing for

1037
00:56:52,440 --> 00:56:54,560
Speaker 2: you or the planet. So I love that you're gentle

1038
00:56:54,600 --> 00:56:58,000
Speaker 2: with that transition. But I love that you're empowering us

1039
00:56:58,000 --> 00:57:00,040
Speaker 2: to all realize that we actually get to choose we

1040
00:57:00,120 --> 00:57:00,800
Speaker 2: put on outplay.

1041
00:57:01,120 --> 00:57:02,120
Speaker 1: How cool is that?

1042
00:57:02,160 --> 00:57:02,760
Speaker 3: It's amazing?

1043
00:57:03,239 --> 00:57:07,880
Speaker 4: Right, And it's not about perfection, and that's one of

1044
00:57:07,920 --> 00:57:10,319
Speaker 4: the principles. Don't let perfection be the enemy of good.

1045
00:57:10,719 --> 00:57:14,160
Speaker 4: I think anyone that is thinking about dialing down their

1046
00:57:14,160 --> 00:57:17,640
Speaker 4: animal products, dialing down ultra processed food, it doesn't matter

1047
00:57:17,640 --> 00:57:20,160
Speaker 4: what the extent of that is. Just thinking about that

1048
00:57:20,240 --> 00:57:22,840
Speaker 4: and making whatever changes makes sense for you. You're part

1049
00:57:22,880 --> 00:57:25,480
Speaker 4: of the solution, You're not part of the problem.

1050
00:57:25,720 --> 00:57:29,360
Speaker 3: And so one of the key messages I wanted people to.

1051
00:57:29,320 --> 00:57:35,680
Speaker 4: Realize is there's no point striving for perfection and doing

1052
00:57:35,680 --> 00:57:38,880
Speaker 4: something that lasts two weeks. Yeah, you find the level

1053
00:57:38,880 --> 00:57:42,920
Speaker 4: of commitment that works for you, and find the changes

1054
00:57:42,960 --> 00:57:45,800
Speaker 4: that you can make that suit your personal circumstances that

1055
00:57:45,880 --> 00:57:50,640
Speaker 4: only you really understand. Only you understand your personal circumstances,

1056
00:57:51,000 --> 00:57:53,320
Speaker 4: And so I hope the reader connects with the information

1057
00:57:53,360 --> 00:57:55,840
Speaker 4: in there, makes the changes that are right for them,

1058
00:57:56,200 --> 00:57:59,320
Speaker 4: and then is able to sustain them into the long term.

1059
00:57:59,440 --> 00:57:59,880
Speaker 3: And that's the.

1060
00:58:00,600 --> 00:58:03,040
Speaker 2: Yeah, you, my friend, are such a legend. There is

1061
00:58:03,080 --> 00:58:05,080
Speaker 2: so much I wanted to talk to you about. I'm

1062
00:58:05,120 --> 00:58:07,200
Speaker 2: going to make sure that I mentioned Eden in the

1063
00:58:07,240 --> 00:58:10,720
Speaker 2: show notes, which is if anyone's in BONDI your incredible

1064
00:58:11,120 --> 00:58:13,760
Speaker 2: restaurant where the book launch was last week. I saw

1065
00:58:14,280 --> 00:58:20,120
Speaker 2: I heard about this delicious mushroom pulled pork recipe. Yeah,

1066
00:58:20,200 --> 00:58:23,080
Speaker 2: and someone said like a Thai fish cake that obviously

1067
00:58:23,080 --> 00:58:25,640
Speaker 2: wasn't a fish cake really good from.

1068
00:58:25,560 --> 00:58:28,160
Speaker 4: A chef and Barron Bay. Actually he gave me the recipe.

1069
00:58:28,200 --> 00:58:31,400
Speaker 4: His name's Adam Guthrie, So shout out to him.

1070
00:58:31,520 --> 00:58:32,320
Speaker 1: I'm very jealous.

1071
00:58:32,360 --> 00:58:35,360
Speaker 4: Amazing recip Well, he's in Barron, so if you're up there,

1072
00:58:35,400 --> 00:58:37,880
Speaker 4: I'll get you to drop some of those over.

1073
00:58:38,160 --> 00:58:40,520
Speaker 2: Yes, please, I'm going to hold you to that one.

1074
00:58:41,840 --> 00:58:44,720
Speaker 2: Simon Hill, you are such a dream to chat to.

1075
00:58:45,000 --> 00:58:47,160
Speaker 2: I put a call out on my Instagram and asked

1076
00:58:47,200 --> 00:58:50,320
Speaker 2: what people would like to know, and honestly, this is

1077
00:58:50,360 --> 00:58:52,840
Speaker 2: the most questions were is he single?

1078
00:58:52,960 --> 00:58:55,440
Speaker 1: And his voice is amazing? And you've got.

1079
00:58:55,320 --> 00:58:58,800
Speaker 2: Such honestly, like honest as a podcaster and someone I

1080
00:58:58,880 --> 00:59:03,120
Speaker 2: study voice because I've studied acting. You have been blessed

1081
00:59:03,120 --> 00:59:07,800
Speaker 2: with a wonderful voice, my friend. Just so seriously, as

1082
00:59:07,840 --> 00:59:10,120
Speaker 2: I started researching, I was like, oh my god, it's

1083
00:59:10,160 --> 00:59:12,840
Speaker 2: so calm. You need your own you know how Matthew mcconnie,

1084
00:59:12,880 --> 00:59:13,560
Speaker 2: he's got the calm.

1085
00:59:13,680 --> 00:59:15,240
Speaker 1: He's on them.

1086
00:59:15,560 --> 00:59:18,360
Speaker 4: I have been told by quite a few people that

1087
00:59:18,400 --> 00:59:20,960
Speaker 4: they put me on at night and they fall asleep.

1088
00:59:21,000 --> 00:59:22,800
Speaker 3: And I'm not sure if that's a confident.

1089
00:59:22,800 --> 00:59:23,840
Speaker 1: Take it as a compliment.

1090
00:59:23,920 --> 00:59:27,640
Speaker 2: It's super because I think it's it's low, it's grounded,

1091
00:59:27,680 --> 00:59:32,360
Speaker 2: it's calm, and it's ausy, so it's like really chill

1092
00:59:32,520 --> 00:59:34,840
Speaker 2: to bet So anyway, it's comment. You've got a wonderful voice,

1093
00:59:34,880 --> 00:59:36,760
Speaker 2: You've got a wonderful book. I'm going to put all

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00:59:36,800 --> 00:59:39,520
Speaker 2: the details in the show notes and can you please

1095
00:59:39,520 --> 00:59:41,520
Speaker 2: sign my book after this legend.

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00:59:41,800 --> 00:59:43,600
Speaker 1: Thanks for coffee, Thank you.

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00:59:45,880 --> 00:59:51,520
Speaker 2: That's a wrap on another episode of Fearlessly Failing. As always,

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00:59:51,680 --> 00:59:55,040
Speaker 2: thank you to our guests and let's continue the conversation

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00:59:55,200 --> 00:59:56,120
Speaker 2: on Instagram.

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00:59:56,600 --> 00:59:58,760
Speaker 1: I'm at Yamo lollaberry.

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00:59:59,400 --> 01:00:04,880
Speaker 2: This my word for podcast is available on all streaming platforms.

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01:00:05,320 --> 01:00:08,320
Speaker 2: I'd love it if you could subscribe, rate and comment

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01:00:08,560 --> 01:00:10,439
Speaker 2: and of course spread the love.