1 00:00:00,320 --> 00:00:02,440 Speaker 1: Are you one of our listeners who is up early 2 00:00:02,640 --> 00:00:05,640 Speaker 1: every day to get to your early morning gym session. 3 00:00:06,000 --> 00:00:08,040 Speaker 1: Do you keep a pretty close eye on your carbohydrat 4 00:00:08,080 --> 00:00:10,879 Speaker 1: intake and keep your alcohol under control for the weekend 5 00:00:11,800 --> 00:00:14,920 Speaker 1: due to everything in your power to keep as healthy 6 00:00:14,960 --> 00:00:19,000 Speaker 1: as possible, and yet still unhappy with your body? Have 7 00:00:19,040 --> 00:00:23,840 Speaker 1: you ever thought that maybe, just maybe it's because you're 8 00:00:23,920 --> 00:00:27,800 Speaker 1: not actually eating enough? And on today's episode of The 9 00:00:27,880 --> 00:00:31,720 Speaker 1: Nutrition Couch podcast, we share the signs that you simply 10 00:00:31,840 --> 00:00:34,120 Speaker 1: may need to eat a little bit more to get 11 00:00:34,120 --> 00:00:36,800 Speaker 1: the most out of your body. Hi, I'm Suzy Burrow 12 00:00:36,960 --> 00:00:39,120 Speaker 1: and Emily and Wood and each week we bring you 13 00:00:39,159 --> 00:00:42,239 Speaker 1: The Nutrition Couch, a bioweekly podcast that keeps you up 14 00:00:42,280 --> 00:00:44,519 Speaker 1: to date with everything that you need to know in 15 00:00:44,600 --> 00:00:48,280 Speaker 1: the world of nutrition as well as eating enough in general. 16 00:00:48,520 --> 00:00:51,040 Speaker 1: Today we ad and are going to share what our 17 00:00:51,240 --> 00:00:55,680 Speaker 1: favorite go to beggisella and why we specifically pick these 18 00:00:55,800 --> 00:00:58,720 Speaker 1: types out each week. And for all of our listeners 19 00:00:58,800 --> 00:01:01,720 Speaker 1: out there who are feeling a little bit tired, includingly 20 00:01:01,840 --> 00:01:04,880 Speaker 1: and because baby me it doesn't sleep, We're going to 21 00:01:04,959 --> 00:01:08,160 Speaker 1: run through the signs that actually you may have some 22 00:01:08,360 --> 00:01:12,040 Speaker 1: iron issues. So speaking of lack of sleep land. It's 23 00:01:12,080 --> 00:01:15,720 Speaker 1: about nine point thirty on Wednesday night. You and I 24 00:01:15,760 --> 00:01:20,160 Speaker 1: are both feeling pretty tired. How's that sleep deprivation going? 25 00:01:20,200 --> 00:01:22,840 Speaker 1: With how much holds me? Are nine months old? Now? 26 00:01:22,880 --> 00:01:25,040 Speaker 2: Oh, nine months, but it's not even the month. It's 27 00:01:25,080 --> 00:01:28,119 Speaker 2: just a teeth before Dallar's got six teeth coming all 28 00:01:28,120 --> 00:01:30,000 Speaker 2: at once, so I don't know any other nine months 29 00:01:30,040 --> 00:01:31,600 Speaker 2: or it's got six teeth coming. 30 00:01:31,319 --> 00:01:33,320 Speaker 1: Through, so four of cut. 31 00:01:33,360 --> 00:01:36,119 Speaker 2: We've got two to go for now anyway, and it's 32 00:01:36,120 --> 00:01:37,000 Speaker 2: been all rough month. 33 00:01:37,600 --> 00:01:39,120 Speaker 1: It just rolls on, I think, from one thing to 34 00:01:39,120 --> 00:01:41,360 Speaker 1: the other. And that's my memory of having small kids. 35 00:01:41,360 --> 00:01:44,080 Speaker 1: It was like not one thing in particular, but you know, 36 00:01:44,160 --> 00:01:47,360 Speaker 1: they either go from teething and then they're unwell and 37 00:01:47,400 --> 00:01:50,600 Speaker 1: then they just don't want to sleep in general, just behaviorally. 38 00:01:51,560 --> 00:01:53,120 Speaker 1: Then they want to come in your bed. Then there's 39 00:01:53,120 --> 00:01:56,120 Speaker 1: such a walk like yep, welcome to the next three 40 00:01:56,200 --> 00:01:56,840 Speaker 1: years of your life. 41 00:01:57,000 --> 00:01:58,800 Speaker 2: Someone told me I'm not going to feel wearssed until 42 00:01:58,800 --> 00:02:01,320 Speaker 2: I'm eighteen, and I was like, well, okay. 43 00:02:02,280 --> 00:02:04,080 Speaker 1: I think about four. When they're about four or five. 44 00:02:04,320 --> 00:02:06,040 Speaker 1: The trouble is if you're backing it up and coming 45 00:02:06,080 --> 00:02:09,919 Speaker 1: in again with another one, which actually is lending itself 46 00:02:09,919 --> 00:02:11,600 Speaker 1: to a few client examples we're going to talk about 47 00:02:11,639 --> 00:02:14,600 Speaker 1: on today's episode. Because as many of you know, Leanne 48 00:02:14,600 --> 00:02:19,200 Speaker 1: and I do actively practice our profession dietetics. We do 49 00:02:19,280 --> 00:02:22,600 Speaker 1: see clients every week, including today after I've backed up 50 00:02:22,760 --> 00:02:25,440 Speaker 1: a fairly back to back client day. But the reason 51 00:02:25,480 --> 00:02:29,359 Speaker 1: that I'll always do this see some clients is because 52 00:02:29,400 --> 00:02:32,680 Speaker 1: we learn so much from them as clinicians who are 53 00:02:32,680 --> 00:02:35,760 Speaker 1: actually at the call face with people, and very rarely 54 00:02:35,800 --> 00:02:38,000 Speaker 1: would a clinic day go past where I wouldn't drop 55 00:02:38,000 --> 00:02:41,320 Speaker 1: down three or four different ideas of topics that are pertinent, 56 00:02:41,440 --> 00:02:44,920 Speaker 1: and certainly this episode when we were drafting it has 57 00:02:45,120 --> 00:02:49,919 Speaker 1: been based purely on our client experience, and that leads 58 00:02:49,919 --> 00:02:51,519 Speaker 1: to what I want to talk about first today lean 59 00:02:51,800 --> 00:02:55,160 Speaker 1: which is vegetables, because I reckon on a day to 60 00:02:55,240 --> 00:02:58,120 Speaker 1: day basis when I'm getting my lovely clients messages and 61 00:02:58,520 --> 00:03:02,679 Speaker 1: food diaries through that I would mention at least ten 62 00:03:02,720 --> 00:03:06,040 Speaker 1: times a day, eat more salad, where is the vegetables? 63 00:03:06,120 --> 00:03:09,240 Speaker 1: Where's the vegetables? Without you're not eating enough vegetables. So 64 00:03:09,800 --> 00:03:13,119 Speaker 1: you know, so often we're trying to target a couple 65 00:03:13,160 --> 00:03:15,200 Speaker 1: of cups a day, or we're having veggies at dinner 66 00:03:15,240 --> 00:03:17,520 Speaker 1: and maybe a little bit of salad at lunch time. 67 00:03:18,240 --> 00:03:21,440 Speaker 1: But certainly my clients are very rarely when we start 68 00:03:21,440 --> 00:03:24,520 Speaker 1: out together getting that seven to ten serves of veggies, 69 00:03:24,560 --> 00:03:26,639 Speaker 1: and that does include fruit, but I sort of lean 70 00:03:26,680 --> 00:03:29,880 Speaker 1: towards veggies more because of the lower energy density and 71 00:03:29,880 --> 00:03:32,800 Speaker 1: the higher nutrient density. And I thought, really, you know, 72 00:03:32,840 --> 00:03:34,760 Speaker 1: for a nutrition podcast then, and I don't think we 73 00:03:34,800 --> 00:03:37,400 Speaker 1: actually talk about veggies that much here, So I thought 74 00:03:37,440 --> 00:03:40,720 Speaker 1: it might be interesting for our listeners if we kind 75 00:03:40,720 --> 00:03:45,680 Speaker 1: of share what our favorites are, because certainly I have 76 00:03:45,880 --> 00:03:48,839 Speaker 1: specific favorites that I personally would try and eat most 77 00:03:48,920 --> 00:03:52,280 Speaker 1: days or give my kids. So I thought it might 78 00:03:52,320 --> 00:03:54,160 Speaker 1: be just a bit of an insight for our listeners 79 00:03:54,200 --> 00:03:56,600 Speaker 1: to think about why we choose certain types. So I 80 00:03:56,680 --> 00:03:58,720 Speaker 1: might kick it off with a couple of my favorites. 81 00:03:59,560 --> 00:04:03,480 Speaker 1: I would really try and eat a red capsicum most 82 00:04:03,560 --> 00:04:06,560 Speaker 1: days of my life. Now that is tricky when red 83 00:04:06,560 --> 00:04:10,800 Speaker 1: capsicums are like four hundred dollars a kilo, like they've 84 00:04:10,840 --> 00:04:12,480 Speaker 1: been going to the gross markets and finding them a 85 00:04:12,520 --> 00:04:14,880 Speaker 1: lot cheaper, and also found that special section in Willies 86 00:04:14,880 --> 00:04:17,320 Speaker 1: which is like the dodgy red capsicums for like five 87 00:04:17,360 --> 00:04:22,120 Speaker 1: dollars versus walking. Yeah, the wonky ones. But I you know, 88 00:04:22,120 --> 00:04:23,800 Speaker 1: always used to say to clients. People say an apple 89 00:04:23,839 --> 00:04:25,640 Speaker 1: a day keeps the doctor away. I think it's more 90 00:04:25,640 --> 00:04:27,599 Speaker 1: a red capsicum a day keeps the doctor away because 91 00:04:27,600 --> 00:04:30,200 Speaker 1: it's so high in beta carotene and vitamin C and 92 00:04:30,880 --> 00:04:32,960 Speaker 1: a range of different nutrients. So that's one of my 93 00:04:33,200 --> 00:04:37,360 Speaker 1: specific favorites. Now, if anyone is interesting who's got eye issues, 94 00:04:38,800 --> 00:04:42,760 Speaker 1: orange capsicum, which are quite rare, has some very specific 95 00:04:42,800 --> 00:04:45,080 Speaker 1: eye related benefits. Better. As I said, you don't see 96 00:04:45,120 --> 00:04:47,400 Speaker 1: those very often. Yellow are pretty good, but red is 97 00:04:47,400 --> 00:04:50,839 Speaker 1: certainly my go to. The other veggie I really love 98 00:04:51,000 --> 00:04:54,240 Speaker 1: is beetroot, and I prescribe it regularly for my clients, 99 00:04:54,360 --> 00:04:56,680 Speaker 1: particularly my clients who have got the high blood pressure, 100 00:04:56,720 --> 00:04:59,080 Speaker 1: because there is evidence to show that it helps blood 101 00:04:59,080 --> 00:05:02,360 Speaker 1: flow and can help reach juice blood pressure. So whether 102 00:05:02,400 --> 00:05:05,960 Speaker 1: it's juicing beet trout or going for like a juice 103 00:05:06,000 --> 00:05:09,159 Speaker 1: bar and having beetroot juice, or even just fresh beet trees, 104 00:05:09,160 --> 00:05:11,600 Speaker 1: which I love you can get in those little sealed 105 00:05:11,680 --> 00:05:15,520 Speaker 1: packs in woolies and coals, not as opposed to the 106 00:05:15,560 --> 00:05:18,160 Speaker 1: tin beetreet which has some sugar added and you know, 107 00:05:18,240 --> 00:05:21,200 Speaker 1: adding that back into salads and sandwiches or even roasting it. 108 00:05:21,200 --> 00:05:24,800 Speaker 1: It's one of my sort of favorite ones. I'm pretty 109 00:05:24,800 --> 00:05:27,839 Speaker 1: big on the good old leafy greens. I usually go 110 00:05:27,920 --> 00:05:31,599 Speaker 1: for a rocket type salad, but usually i'd be prescribing 111 00:05:31,640 --> 00:05:34,800 Speaker 1: for my clients to serves of a leafy green every day. 112 00:05:34,880 --> 00:05:37,919 Speaker 1: And the reason we love leafy greens is that they've 113 00:05:38,000 --> 00:05:41,000 Speaker 1: got the really powerful anti cancer molecules. So that includes 114 00:05:41,040 --> 00:05:46,760 Speaker 1: things like your broccoli, Brussels sprouts, broccolini, spinach, kale, and 115 00:05:46,800 --> 00:05:49,280 Speaker 1: also rocket. So I try and sort of at least 116 00:05:49,279 --> 00:05:53,880 Speaker 1: include the rocket each day, so they're kind of making 117 00:05:53,920 --> 00:05:56,039 Speaker 1: sure there's a green, kind of a red on a 118 00:05:56,120 --> 00:05:59,159 Speaker 1: day to day basis, even if I haven't had a 119 00:05:59,200 --> 00:06:01,800 Speaker 1: cooked meal at night because work's been busy or whatever 120 00:06:01,839 --> 00:06:03,680 Speaker 1: the reason, I try and snack on a couple of 121 00:06:03,680 --> 00:06:07,400 Speaker 1: those raw each day. But that's just off the top 122 00:06:07,440 --> 00:06:10,040 Speaker 1: of my head. They're probably my sort of immediate go tos. 123 00:06:10,839 --> 00:06:13,680 Speaker 1: And what about you? What are you reaching for and 124 00:06:13,720 --> 00:06:15,240 Speaker 1: recommending above all the others. 125 00:06:15,440 --> 00:06:18,080 Speaker 2: I love mushrooms, and I would just say I personally 126 00:06:18,080 --> 00:06:19,480 Speaker 2: love them. I must say I've got a lot of 127 00:06:19,520 --> 00:06:22,000 Speaker 2: clients who actually don't like them, Like I always send 128 00:06:22,000 --> 00:06:24,080 Speaker 2: a client, and your client like what I call a 129 00:06:24,120 --> 00:06:25,880 Speaker 2: food die. I say, tell me what you're doing, tell 130 00:06:25,880 --> 00:06:27,960 Speaker 2: me what foods you like, what foods you're open to try, 131 00:06:27,960 --> 00:06:29,800 Speaker 2: and what food you never want to see. And the 132 00:06:29,839 --> 00:06:32,120 Speaker 2: amount of times mushrooms come up time and time again, 133 00:06:32,240 --> 00:06:34,400 Speaker 2: clients like, don't like them, won't eat them, don't ever 134 00:06:34,400 --> 00:06:36,800 Speaker 2: put them on the meal plan. Okay, cool, But I 135 00:06:36,839 --> 00:06:39,880 Speaker 2: personally love them. I just love that umami type flavor 136 00:06:40,240 --> 00:06:41,760 Speaker 2: and I just feel like you can put a little 137 00:06:41,760 --> 00:06:43,800 Speaker 2: bit of like garlic and balsamic with them and the 138 00:06:43,880 --> 00:06:46,440 Speaker 2: flavor is just amazing. Or you can do like little 139 00:06:46,480 --> 00:06:48,960 Speaker 2: mushroom pizzas a little bit of bread crumbs, cheese and 140 00:06:49,000 --> 00:06:51,359 Speaker 2: tomato pastes. Like there's so many ways to do them. 141 00:06:51,400 --> 00:06:53,480 Speaker 2: You can take the middle out and do stuff mushrooms 142 00:06:53,640 --> 00:06:56,799 Speaker 2: with a bit of like mince and beans and water chestnuts. 143 00:06:56,800 --> 00:06:59,520 Speaker 2: It's delicious. So mushrooms I'm a big fan of. They've 144 00:06:59,520 --> 00:07:01,760 Speaker 2: got some plant based protein in there. They've got really 145 00:07:01,760 --> 00:07:04,760 Speaker 2: good amounts of bee vitamins as well, which you know, 146 00:07:04,800 --> 00:07:07,000 Speaker 2: depending particularly if you're on a plant based diet. B 147 00:07:07,160 --> 00:07:09,039 Speaker 2: vitamins are things that a lot of people can struggle 148 00:07:09,080 --> 00:07:11,960 Speaker 2: to get in and I love roll those. You know, 149 00:07:12,200 --> 00:07:14,800 Speaker 2: this is completely separate to vegetables, but rolledots have a 150 00:07:14,880 --> 00:07:17,400 Speaker 2: naturally occur and compound called bitt Glucken, which are also 151 00:07:17,400 --> 00:07:19,720 Speaker 2: found in mushrooms as well. So it's a really great 152 00:07:19,720 --> 00:07:22,760 Speaker 2: type of soluble fiber that's really been linked to improving 153 00:07:22,800 --> 00:07:26,720 Speaker 2: things like cholesterol, heart health, and lowering stabilizing blood sugar 154 00:07:26,800 --> 00:07:29,320 Speaker 2: levels as well. So for me, mushrooms are like one 155 00:07:29,320 --> 00:07:31,120 Speaker 2: of my favorite things. I eat them all the time, 156 00:07:31,280 --> 00:07:33,640 Speaker 2: but I feel like there are very particular tastes, like 157 00:07:33,680 --> 00:07:35,840 Speaker 2: people either love them or they don't. If you love them, 158 00:07:36,200 --> 00:07:39,560 Speaker 2: go ham on them. I think they're amazing. Being a 159 00:07:39,600 --> 00:07:43,200 Speaker 2: gut health dietitian, I always always recommend onion and garlics. 160 00:07:43,200 --> 00:07:46,080 Speaker 2: So onion and garlics are natural prebotics. So what they 161 00:07:46,080 --> 00:07:48,040 Speaker 2: do is they help to feed the good back to 162 00:07:48,120 --> 00:07:50,720 Speaker 2: you in your gut. And garlic in particular has actually 163 00:07:50,720 --> 00:07:52,640 Speaker 2: I had quite a bit of research around it. So 164 00:07:52,960 --> 00:07:57,960 Speaker 2: garlics high and a beneficial sulfur type compound, mainly a 165 00:07:57,960 --> 00:08:00,440 Speaker 2: big one is ellison. So there's been sloo is that 166 00:08:00,520 --> 00:08:03,320 Speaker 2: show that alison and garlic can actually help to lower 167 00:08:03,400 --> 00:08:07,120 Speaker 2: blood pressure. It lowers LDL cholesterols. That's our bad type 168 00:08:07,120 --> 00:08:09,840 Speaker 2: of cholesterol, and it helps to raise hate sdale cholesterol, 169 00:08:09,840 --> 00:08:12,280 Speaker 2: which are good type of cholesterol as well. And there's 170 00:08:12,320 --> 00:08:14,560 Speaker 2: also been studies around garlic that have shown that it's 171 00:08:14,600 --> 00:08:17,680 Speaker 2: got like anti sort of cancer fighting properties. So there's 172 00:08:17,720 --> 00:08:20,600 Speaker 2: been a couple of critical reviews of the literature that 173 00:08:20,640 --> 00:08:23,960 Speaker 2: have really shown that garlic has protective effects against cancer, 174 00:08:24,200 --> 00:08:28,640 Speaker 2: in particular stomach and colorectal cancers. And raw garlic also 175 00:08:28,720 --> 00:08:30,920 Speaker 2: has been sort of tilted in the media, and again 176 00:08:30,920 --> 00:08:32,880 Speaker 2: there's small studies around this that it's got a really 177 00:08:32,920 --> 00:08:36,960 Speaker 2: significant antibacterial and anti fungal property, but that's raw garlic. 178 00:08:37,000 --> 00:08:39,040 Speaker 2: So putting it into like a nice green juice and 179 00:08:39,080 --> 00:08:41,280 Speaker 2: blending enough, I always throw in some raw garlic and 180 00:08:41,320 --> 00:08:43,880 Speaker 2: some raw ginger has been shown to be really beneficial. 181 00:08:43,920 --> 00:08:46,800 Speaker 2: So garlic, I think is like a superfood. But I 182 00:08:46,840 --> 00:08:49,280 Speaker 2: do get that a lot of people can't really tolerate 183 00:08:49,320 --> 00:08:51,160 Speaker 2: onion and garlic well. But it is one of the 184 00:08:51,160 --> 00:08:53,360 Speaker 2: best things for our gut because it does feed that 185 00:08:53,440 --> 00:08:57,240 Speaker 2: natural bacteria. But if you are sensitive to it, I 186 00:08:57,240 --> 00:08:58,800 Speaker 2: think a lot of people understood, maybe not a lot 187 00:08:58,840 --> 00:09:00,280 Speaker 2: of people, but it is what's going that at a 188 00:09:00,360 --> 00:09:03,000 Speaker 2: high fodmap food. So some people with IBS and errot 189 00:09:03,000 --> 00:09:05,040 Speaker 2: too a bowl syndrome do sort of struggle to break 190 00:09:05,040 --> 00:09:07,360 Speaker 2: it down because it ferments a little bit faster, can 191 00:09:07,400 --> 00:09:10,079 Speaker 2: cause things like bloating and pain and diarrhea, that sort 192 00:09:10,120 --> 00:09:12,600 Speaker 2: of thing. I wouldn't recommend cutting it out all together. 193 00:09:12,960 --> 00:09:15,040 Speaker 2: Just have a really really small amount of it, and 194 00:09:15,120 --> 00:09:18,160 Speaker 2: generally you can actually start to increase the lodal threshold 195 00:09:18,160 --> 00:09:21,200 Speaker 2: that you can tolerate over time. And like you, Susie, 196 00:09:21,240 --> 00:09:23,640 Speaker 2: I love my dark green leafy veggies. Silver beat is 197 00:09:23,679 --> 00:09:26,240 Speaker 2: one that a lot of people don't really know what 198 00:09:26,320 --> 00:09:28,600 Speaker 2: to do with. But again, because it is that dark 199 00:09:28,600 --> 00:09:31,960 Speaker 2: green leafy veggie, you're getting significant health benefits and vitamins 200 00:09:31,960 --> 00:09:34,520 Speaker 2: and minerals out of it, particularly plant based ion. So 201 00:09:34,600 --> 00:09:36,920 Speaker 2: always making sure that you're pairing your dark green leafy 202 00:09:37,000 --> 00:09:40,240 Speaker 2: veggies with a source of vitamin C like Susie's red capsicum, 203 00:09:40,440 --> 00:09:42,480 Speaker 2: squeeze of lemon, juice, a little bit of orange, a 204 00:09:42,480 --> 00:09:44,600 Speaker 2: little bit of tomato, or something like that, because the 205 00:09:44,920 --> 00:09:47,560 Speaker 2: vitamin C in the vegetable of fruit helps to uptake 206 00:09:47,600 --> 00:09:50,440 Speaker 2: the iron in a plant based form such as kale, 207 00:09:50,559 --> 00:09:53,199 Speaker 2: baby spinach or silver Beat, So I love using silver 208 00:09:53,200 --> 00:09:55,480 Speaker 2: beet in like eggs, like I love adding some veggies 209 00:09:55,480 --> 00:09:58,200 Speaker 2: into my eggs for breakfast, So silver beat, good drizzle 210 00:09:58,200 --> 00:10:00,840 Speaker 2: of olive oil, some fresh garlic, maybe little bit of ginger, 211 00:10:01,120 --> 00:10:03,480 Speaker 2: really sort of spicing up that breakfast to improve your 212 00:10:03,480 --> 00:10:05,880 Speaker 2: gut health and a little bit of aren't absorption as well. 213 00:10:05,880 --> 00:10:08,200 Speaker 2: Just give a good squeeze of lemon juice. And I 214 00:10:08,200 --> 00:10:11,200 Speaker 2: think probably my last one is zucchini for no other 215 00:10:11,240 --> 00:10:13,360 Speaker 2: reason that you can add tons of it into a meal, 216 00:10:13,520 --> 00:10:15,840 Speaker 2: make it really high volume, low calorie, and it's one 217 00:10:15,840 --> 00:10:18,120 Speaker 2: of the best veggies I personally think for fat loss. 218 00:10:18,280 --> 00:10:20,960 Speaker 2: Like you can do zucchini noodles, zucchini pastas, you can 219 00:10:21,040 --> 00:10:23,720 Speaker 2: grade into smoothie. I get my clients to greater and 220 00:10:23,720 --> 00:10:26,240 Speaker 2: put it in porridge and people think I'm mental until 221 00:10:26,280 --> 00:10:28,000 Speaker 2: they try it and they're like, Oh, that was so 222 00:10:28,120 --> 00:10:30,720 Speaker 2: filling you couldn't even taste it. Like I'm a big 223 00:10:30,760 --> 00:10:34,040 Speaker 2: fan of what's called so zucchini oats or zucchini porridge, 224 00:10:34,040 --> 00:10:37,040 Speaker 2: which I absolutely love. So I really think that zucchini 225 00:10:37,080 --> 00:10:39,199 Speaker 2: is are great to add high volume amounts to meals. 226 00:10:39,240 --> 00:10:42,800 Speaker 2: They're rate making really filling meals for quite low calories. 227 00:10:43,400 --> 00:10:45,760 Speaker 2: So yeah, they're probably my big, my big hitters in 228 00:10:45,800 --> 00:10:48,560 Speaker 2: line with gut health and creating volume, dense meals and 229 00:10:48,600 --> 00:10:50,800 Speaker 2: just getting the bulk of those nutrients in. But I 230 00:10:50,800 --> 00:10:53,520 Speaker 2: feel like vegetables are so expensive at that moment. Like 231 00:10:53,559 --> 00:10:55,360 Speaker 2: I had a convey with mom today and she was saying, 232 00:10:55,360 --> 00:10:58,000 Speaker 2: you know, veggies and fruits easily costing her fifty sixty 233 00:10:58,040 --> 00:11:00,120 Speaker 2: bucks of trolley. So I think it is important to 234 00:11:00,160 --> 00:11:01,839 Speaker 2: shop around at this time, and if you can get 235 00:11:01,840 --> 00:11:03,520 Speaker 2: to the farmer's mircus or so you can get a 236 00:11:03,559 --> 00:11:06,320 Speaker 2: good deal offak some of the local farms or that 237 00:11:06,360 --> 00:11:08,840 Speaker 2: sort of thing, share a big box with family or friends. 238 00:11:09,080 --> 00:11:11,160 Speaker 2: It's definitely worth it because the cost of fruits and 239 00:11:11,240 --> 00:11:14,160 Speaker 2: veggies is just gone, you know, nuts in the in 240 00:11:14,160 --> 00:11:16,320 Speaker 2: the last few months, particularly since the floods and everything 241 00:11:16,320 --> 00:11:16,760 Speaker 2: as well. 242 00:11:17,040 --> 00:11:19,320 Speaker 1: I've got a question, So with the garlic in the 243 00:11:19,320 --> 00:11:22,480 Speaker 1: green juice, does it repeat on you? 244 00:11:22,640 --> 00:11:24,240 Speaker 2: I just use a really small amount of it. I 245 00:11:24,320 --> 00:11:27,760 Speaker 2: must admit, I don't throw like four clothes in say like. 246 00:11:27,720 --> 00:11:30,040 Speaker 1: It's great, great in theory, but like, what do you 247 00:11:30,040 --> 00:11:34,120 Speaker 1: smell them? Like Jesus recommending you're throwing garlic into anything? 248 00:11:34,360 --> 00:11:35,840 Speaker 2: I do brush my teeth, you know, I eat it 249 00:11:35,880 --> 00:11:37,120 Speaker 2: for breakfast or I have it as a snack. 250 00:11:37,160 --> 00:11:38,679 Speaker 1: The I can brush my teeth. I have to ask 251 00:11:38,760 --> 00:11:40,760 Speaker 1: David if you're breaking of the garlic because you put 252 00:11:40,760 --> 00:11:42,720 Speaker 1: it in your green juice. Because I have to be honest, Ginger, 253 00:11:42,760 --> 00:11:44,440 Speaker 1: I would go into a juice for me, but garlic, 254 00:11:44,480 --> 00:11:46,679 Speaker 1: even though in theory it would just do it. I'd 255 00:11:46,880 --> 00:11:48,880 Speaker 1: give that recommendation to my guide. 256 00:11:49,040 --> 00:11:50,719 Speaker 2: That's why I work from home. Nobody can smell my 257 00:11:50,800 --> 00:11:52,679 Speaker 2: garlic breath. If I'm over zoom right. 258 00:11:53,200 --> 00:11:54,880 Speaker 1: David, it will be nodding because he's like here, I 259 00:11:54,880 --> 00:11:56,959 Speaker 1: have to live with her. And the other thing I 260 00:11:57,160 --> 00:11:59,439 Speaker 1: just mentioned about the veggies, I agree they are really 261 00:11:59,440 --> 00:12:02,880 Speaker 1: expensive moments, so certainly opting for the frozen ones. I'm 262 00:12:02,880 --> 00:12:06,080 Speaker 1: a big fan. You know, I'm often super critical of supermarkets, 263 00:12:06,080 --> 00:12:07,920 Speaker 1: but one thing I do think they do really well 264 00:12:08,640 --> 00:12:13,280 Speaker 1: is that they can bring veggies together in affordable, convenient packs. 265 00:12:13,360 --> 00:12:16,319 Speaker 1: So those stir fry mixes that all of the supermarkets 266 00:12:16,400 --> 00:12:19,640 Speaker 1: do that have a range of different veggies in it, 267 00:12:19,800 --> 00:12:22,800 Speaker 1: you know, the kale, the carrot, the red cabbage, and 268 00:12:22,840 --> 00:12:26,119 Speaker 1: they retail for three or four dollars for full serves 269 00:12:26,160 --> 00:12:29,320 Speaker 1: like you can't go past that because you can't achieve 270 00:12:29,360 --> 00:12:31,199 Speaker 1: that if you bought all those vegetables, it would be 271 00:12:31,240 --> 00:12:33,679 Speaker 1: three or four times that price. You probably wouldn't use 272 00:12:33,679 --> 00:12:35,880 Speaker 1: them all, you'd throw them out, Plus you'd have to 273 00:12:35,880 --> 00:12:37,960 Speaker 1: prepare them, whereas when you can buy them in pretty 274 00:12:38,040 --> 00:12:41,000 Speaker 1: to go salads and stir fry mixes with a range 275 00:12:41,000 --> 00:12:43,760 Speaker 1: of different ones. I can't praise the supermarkets highly enough 276 00:12:43,800 --> 00:12:45,920 Speaker 1: for doing those. Same with the pre made salads, which 277 00:12:45,960 --> 00:12:48,480 Speaker 1: are five bucks now, clients will always report back, oh, 278 00:12:48,480 --> 00:12:50,480 Speaker 1: it's got dressing. Well, I don't care, like have the 279 00:12:50,559 --> 00:12:52,040 Speaker 1: dressing if it means you're going to have all of 280 00:12:52,080 --> 00:12:54,800 Speaker 1: that salad. And again it's in a cost effective way, 281 00:12:54,840 --> 00:12:56,440 Speaker 1: we am because if you have to go and buy 282 00:12:56,920 --> 00:12:59,440 Speaker 1: the rocket and the kale and the red cabbage and 283 00:12:59,440 --> 00:13:02,160 Speaker 1: the tomatoes, again, you're looking at twenty dollars and so 284 00:13:02,200 --> 00:13:05,040 Speaker 1: it's not always practical or affordable for people. So I'm 285 00:13:05,040 --> 00:13:07,120 Speaker 1: a big fan of those pre made veggies and the 286 00:13:07,160 --> 00:13:09,800 Speaker 1: other little trick. I often have clients say, you know, 287 00:13:10,120 --> 00:13:12,600 Speaker 1: I'm so bored with my dinner. It's just meat and veggies, 288 00:13:12,640 --> 00:13:14,840 Speaker 1: and I'm like, yeah, but season them up, you know, 289 00:13:14,880 --> 00:13:17,560 Speaker 1: don't be scared of seasoning the veggies with some soy 290 00:13:17,600 --> 00:13:19,880 Speaker 1: sauce or a little bit of hummus or some feta 291 00:13:20,040 --> 00:13:22,200 Speaker 1: or some extra vegion olive oil. And we've said before 292 00:13:22,520 --> 00:13:24,680 Speaker 1: we generally don't care what people have with the veggies 293 00:13:24,679 --> 00:13:26,400 Speaker 1: as long as they're eating them, So just don't be 294 00:13:26,559 --> 00:13:29,160 Speaker 1: afraid to make them taste good. But just to finish 295 00:13:29,240 --> 00:13:31,360 Speaker 1: the veggie conversation, I'm just going to throw an outlier 296 00:13:31,360 --> 00:13:34,800 Speaker 1: in there. So when I was growing up, LeAnn, we 297 00:13:35,000 --> 00:13:37,520 Speaker 1: had choco. Did you have choco growing up? 298 00:13:37,640 --> 00:13:39,400 Speaker 2: Not really, but Mum always used to eat it and 299 00:13:39,400 --> 00:13:41,120 Speaker 2: we were like, yuck, Mum, we're not eating that. So 300 00:13:41,160 --> 00:13:43,079 Speaker 2: she never really gave it to us, but she definitely 301 00:13:43,080 --> 00:13:43,560 Speaker 2: did eat it. 302 00:13:44,559 --> 00:13:48,400 Speaker 1: Choco. It's like a green pumpkin. It's really inoffensive. It's 303 00:13:48,679 --> 00:13:51,400 Speaker 1: really watery, you know. And my little boy came home 304 00:13:51,440 --> 00:13:54,800 Speaker 1: because they're done at an odd fruit and vegetable lesson 305 00:13:54,840 --> 00:13:56,760 Speaker 1: at school and he was all keen for the choco. 306 00:13:57,440 --> 00:14:00,880 Speaker 1: And so I'm back onto the choco. People highly recommend it. 307 00:14:00,960 --> 00:14:03,280 Speaker 1: You can find them relatively inexpensive at the moment, a 308 00:14:03,320 --> 00:14:05,360 Speaker 1: bit like Asian veggies like your bock choice, So that's 309 00:14:05,559 --> 00:14:08,800 Speaker 1: well worth a look at the moment, But I'm saying 310 00:14:08,840 --> 00:14:10,880 Speaker 1: bring back the Choco because i think that it's the 311 00:14:11,160 --> 00:14:13,640 Speaker 1: forgotten veggie, which is a bit of a super food 312 00:14:13,679 --> 00:14:16,000 Speaker 1: when it comes to low calorie and pretty. It doesn't 313 00:14:16,000 --> 00:14:17,679 Speaker 1: taste like much. The kids won't even notice if you 314 00:14:17,760 --> 00:14:19,160 Speaker 1: chuck it in stuff. You can put it in your 315 00:14:19,160 --> 00:14:21,560 Speaker 1: grain juice, you can stick it in your oats, and 316 00:14:21,920 --> 00:14:24,920 Speaker 1: bring back the Choco. That's what I'm claiming at the moment. 317 00:14:24,960 --> 00:14:26,920 Speaker 2: I think you need to do an Instagram like a video, 318 00:14:27,000 --> 00:14:28,840 Speaker 2: like a recipe for us on Instagram and show us 319 00:14:28,840 --> 00:14:29,640 Speaker 2: how you used to choko. 320 00:14:29,720 --> 00:14:31,600 Speaker 1: Susie, that is very true. I come on to it. 321 00:14:32,080 --> 00:14:34,120 Speaker 1: I'm committing to a Choco post. 322 00:14:34,600 --> 00:14:37,040 Speaker 2: Love it all right, Well, Clyde case Stardy of the week, 323 00:14:37,560 --> 00:14:41,240 Speaker 2: we were talking about under eating and underfueling. So indeed 324 00:14:41,240 --> 00:14:42,800 Speaker 2: we both worked a little bit with sort of sports 325 00:14:42,880 --> 00:14:44,960 Speaker 2: nutrition clients in the past. Susi and you had a 326 00:14:45,040 --> 00:14:48,560 Speaker 2: very interesting case where a client of yours was underfueling 327 00:14:48,880 --> 00:14:51,560 Speaker 2: and it was actually leading her togain no real benefits 328 00:14:51,600 --> 00:14:54,760 Speaker 2: from a body composition perspective. So in theory you would 329 00:14:54,800 --> 00:14:57,360 Speaker 2: think that exercise more eat less, you're going to get 330 00:14:57,400 --> 00:15:00,160 Speaker 2: ripped in you at a six pack, right. Unfortunately, it 331 00:15:00,160 --> 00:15:02,160 Speaker 2: doesn't tend to work that way, doesn't No. 332 00:15:02,200 --> 00:15:04,360 Speaker 1: And I love this case study because I know in 333 00:15:04,400 --> 00:15:07,280 Speaker 1: the past we've had an episode on chronic calorie deprivation 334 00:15:07,440 --> 00:15:09,520 Speaker 1: and I want to stress Whilst I know that was 335 00:15:09,560 --> 00:15:11,760 Speaker 1: a big interest to many people, this is not what 336 00:15:11,800 --> 00:15:13,720 Speaker 1: I'm talking about. I'm not talking about people who are 337 00:15:13,760 --> 00:15:18,160 Speaker 1: actively restricting calories for the sake of weight loss. That's 338 00:15:18,200 --> 00:15:20,800 Speaker 1: not what I'm talking about here. I'm talking about a 339 00:15:20,920 --> 00:15:23,360 Speaker 1: group of clients that I will see who for one 340 00:15:23,440 --> 00:15:26,440 Speaker 1: of a better description of my high achievers. You know, 341 00:15:26,520 --> 00:15:28,800 Speaker 1: they're up at the cracker dawn. They go to CrossFit 342 00:15:28,800 --> 00:15:31,080 Speaker 1: every day, and then they don't just do CrossFit, but 343 00:15:31,120 --> 00:15:33,560 Speaker 1: they get their steps up and then they also do pilates, 344 00:15:34,040 --> 00:15:35,720 Speaker 1: and you know, they're at the top of their profession 345 00:15:35,760 --> 00:15:38,040 Speaker 1: and they're fit and they're healthy, and they just want 346 00:15:38,080 --> 00:15:42,680 Speaker 1: to optimize everything, you know, their life and lifestyle. High achievers. Now, 347 00:15:42,720 --> 00:15:45,000 Speaker 1: I've just had a couple come through lately, and it's 348 00:15:45,000 --> 00:15:48,120 Speaker 1: not specifically they're wanting weight loss, but they may, for example, 349 00:15:48,240 --> 00:15:51,720 Speaker 1: be unhappy that they're not shifting weight around their abdominal area. 350 00:15:51,760 --> 00:15:54,600 Speaker 1: If they're moving into their forties and fifties, or they're not, 351 00:15:54,880 --> 00:15:57,000 Speaker 1: you know, as lean as they would hope to be 352 00:15:57,080 --> 00:16:00,880 Speaker 1: given the amount of training that they're doing. In these situations, 353 00:16:00,920 --> 00:16:03,120 Speaker 1: you go through their diet and they're eating you know, 354 00:16:03,200 --> 00:16:06,400 Speaker 1: almost perfectly. You know, they're having high protein breakfast with 355 00:16:06,400 --> 00:16:10,040 Speaker 1: the whole grains, and then you know they're fasting twelve 356 00:16:10,040 --> 00:16:12,680 Speaker 1: hours a day because they've heard that intermittent fasting is 357 00:16:12,680 --> 00:16:15,160 Speaker 1: good for them. And they're cutting their carbs at night 358 00:16:15,240 --> 00:16:17,880 Speaker 1: because they want to go lighter, and they're limiting their 359 00:16:17,880 --> 00:16:20,960 Speaker 1: alcohol to the weekends. You know, everything is according to 360 00:16:21,000 --> 00:16:23,840 Speaker 1: the health guidelines. You know, they're kind of ticking the box. 361 00:16:24,320 --> 00:16:27,320 Speaker 1: So they're not sure why they're not getting the results 362 00:16:27,320 --> 00:16:29,160 Speaker 1: that they're looking for. You know, why is they not 363 00:16:29,240 --> 00:16:31,320 Speaker 1: as lean as they would want to be, or why 364 00:16:31,360 --> 00:16:35,080 Speaker 1: are they struggling with hairy menopause or menopause or weight gain? 365 00:16:35,120 --> 00:16:39,120 Speaker 1: Even though they're ticking every box and in both the circumstances. 366 00:16:39,160 --> 00:16:41,880 Speaker 1: You know, when I've gone through the diets and made 367 00:16:41,880 --> 00:16:44,280 Speaker 1: some minor modifications, you know, and certain it might be 368 00:16:44,320 --> 00:16:47,680 Speaker 1: meal timing or size of protein serves, and just tried 369 00:16:47,720 --> 00:16:51,120 Speaker 1: to fiddle the basic nutrients. It wasn't until I really 370 00:16:51,160 --> 00:16:54,200 Speaker 1: looked at the amount of energy that these women had 371 00:16:54,240 --> 00:16:57,320 Speaker 1: going out and the fact that they might have been 372 00:16:57,360 --> 00:16:59,840 Speaker 1: within a killer or two of an ideal weight but 373 00:17:00,080 --> 00:17:03,360 Speaker 1: not happy that I realize, they just need to eat 374 00:17:03,400 --> 00:17:05,920 Speaker 1: a little bit more, you know, they just need an 375 00:17:05,920 --> 00:17:08,640 Speaker 1: extra serve of carbohydrates at breakfast, or they actually need 376 00:17:08,720 --> 00:17:12,360 Speaker 1: carbohydrate at dinner time, and they need because they're not hungry. 377 00:17:12,400 --> 00:17:15,040 Speaker 1: Because I think that's the actual telltale sign and something 378 00:17:15,119 --> 00:17:17,960 Speaker 1: that I want anyone listening who is resonating with that 379 00:17:18,080 --> 00:17:21,760 Speaker 1: case study that if you're someone who is getting your 380 00:17:21,800 --> 00:17:25,360 Speaker 1: steps every day, you're in a healthy weight range already. 381 00:17:25,920 --> 00:17:29,560 Speaker 1: You're not overeating and binge eating at any point in 382 00:17:29,600 --> 00:17:32,320 Speaker 1: time because that's just not your nature. You're doing high 383 00:17:32,400 --> 00:17:35,040 Speaker 1: intensity training, you know, you're going to the CrossFit, you've 384 00:17:35,040 --> 00:17:38,160 Speaker 1: got a personal trainer. Literally, you never sit down. All 385 00:17:38,160 --> 00:17:41,199 Speaker 1: your energy is going out, and you're constantly eating the 386 00:17:41,320 --> 00:17:44,160 Speaker 1: same diet of the same calories and not feeling hungry. 387 00:17:44,640 --> 00:17:46,960 Speaker 1: You're probably not eating enough, and that can be quite 388 00:17:47,000 --> 00:17:49,159 Speaker 1: confronting because we're always kind of taught we've got to 389 00:17:49,200 --> 00:17:52,359 Speaker 1: eat less and be mindful. But what's happening over time 390 00:17:52,520 --> 00:17:54,520 Speaker 1: is that your body's just become so used to your 391 00:17:54,600 --> 00:17:58,840 Speaker 1: training at such a high level and not eating enough 392 00:17:58,960 --> 00:18:03,080 Speaker 1: to fuel your that's why you're not hungry and so 393 00:18:03,520 --> 00:18:06,720 Speaker 1: hunger Leanne. For me, with clients is always such a 394 00:18:06,840 --> 00:18:10,800 Speaker 1: telltale sign if they're burning their food well, particularly if 395 00:18:10,800 --> 00:18:12,879 Speaker 1: they're in the healthy weight range, because if you're not 396 00:18:12,880 --> 00:18:16,399 Speaker 1: feeling hungry and you're significantly overweight and I've got hormonal issues, 397 00:18:16,440 --> 00:18:19,080 Speaker 1: that's a whole different episode. But I'm talking about people 398 00:18:19,080 --> 00:18:21,440 Speaker 1: who are eat a healthy weight range but actually never 399 00:18:21,480 --> 00:18:24,040 Speaker 1: really feel hungry and almost eating on autoq. They eat 400 00:18:24,080 --> 00:18:26,040 Speaker 1: the same thing every day, they eat the same healthy 401 00:18:26,080 --> 00:18:28,720 Speaker 1: meal plan all the time. They always have the fish 402 00:18:28,720 --> 00:18:32,240 Speaker 1: and vegetables for dinner, the oats for breakfast, the salad 403 00:18:32,320 --> 00:18:34,720 Speaker 1: for lunch. Yet they never really feel real hungry, and 404 00:18:34,760 --> 00:18:38,080 Speaker 1: they never feel any change in their body. I guarantee you, Lianne. 405 00:18:38,080 --> 00:18:40,000 Speaker 1: They got to add a few more calories, and usually 406 00:18:40,080 --> 00:18:42,320 Speaker 1: right through the day they need a bigger breakfast, they 407 00:18:42,320 --> 00:18:45,200 Speaker 1: need a bigger lunch, and then probably even a more 408 00:18:45,240 --> 00:18:49,280 Speaker 1: substantial afternoon snap to adequately fuel. Then all of a sudden, 409 00:18:49,320 --> 00:18:51,600 Speaker 1: they're hungry again and they start to notice change in 410 00:18:51,640 --> 00:18:53,880 Speaker 1: their body. They're going to the bathroom more regularly. They're 411 00:18:53,960 --> 00:18:56,840 Speaker 1: hungry in the morning, they're looking for food as opposed 412 00:18:56,880 --> 00:18:59,400 Speaker 1: to where they've been, which is just in shutdown mode 413 00:18:59,440 --> 00:19:02,920 Speaker 1: because they're pushing, pushing, pushing to do more, but really 414 00:19:02,960 --> 00:19:05,720 Speaker 1: actively trying not to eat more. And it's interesting, you know, 415 00:19:05,920 --> 00:19:07,879 Speaker 1: as I said, I'm dealing with a few couple of 416 00:19:08,000 --> 00:19:11,080 Speaker 1: kilos with a couple of these women. But the difference 417 00:19:11,119 --> 00:19:13,000 Speaker 1: has been when they've either had a break from training 418 00:19:13,440 --> 00:19:15,480 Speaker 1: or actually just eaten more because they've had a couple 419 00:19:15,480 --> 00:19:18,520 Speaker 1: of weekends away or things like that, that they suddenly 420 00:19:18,560 --> 00:19:21,600 Speaker 1: all notice the hunger's back and their body's burning again. 421 00:19:22,119 --> 00:19:24,240 Speaker 2: And if we always talk about hunger's actually a really 422 00:19:24,240 --> 00:19:26,239 Speaker 2: good sign. Like a lot of people shy away from 423 00:19:26,440 --> 00:19:28,840 Speaker 2: they think, oh, hunger's bad. I should never feel hungry. 424 00:19:28,840 --> 00:19:31,720 Speaker 2: I'm going to constantly snack or graze all day long. 425 00:19:31,840 --> 00:19:33,720 Speaker 2: But I always say to my clients, I want you 426 00:19:33,760 --> 00:19:35,520 Speaker 2: to feel hungry, Like I don't want you to eat 427 00:19:35,600 --> 00:19:37,800 Speaker 2: lunch and feel hungry and how later. But I want 428 00:19:37,800 --> 00:19:39,159 Speaker 2: you to have a good breakfast. I want you to 429 00:19:39,200 --> 00:19:41,880 Speaker 2: wake up feeling hungry, have a good breakfast, feel nice 430 00:19:41,880 --> 00:19:44,040 Speaker 2: and sustained for a few hours, and then let that 431 00:19:44,119 --> 00:19:47,520 Speaker 2: hunger naturally come on before lunchtime again, and I feel 432 00:19:47,520 --> 00:19:51,280 Speaker 2: like a lot of people doing that high intensity type exercise. 433 00:19:51,400 --> 00:19:53,240 Speaker 2: Or I've got a client at the moment who's training 434 00:19:53,240 --> 00:19:55,639 Speaker 2: for a marathon, so her big run a week is 435 00:19:55,720 --> 00:19:58,800 Speaker 2: up to like thirty something kilomitus and she can't eat 436 00:19:58,920 --> 00:20:02,119 Speaker 2: for like hours after that. Like she's so exhausted after 437 00:20:02,119 --> 00:20:03,920 Speaker 2: a big long Sunday run that she comes home and 438 00:20:04,000 --> 00:20:07,000 Speaker 2: naps for like two hours and it's like well past 439 00:20:07,080 --> 00:20:08,800 Speaker 2: mid day by the time she actually eats the first 440 00:20:08,840 --> 00:20:10,520 Speaker 2: sort of meal of the day besides a couple of 441 00:20:10,600 --> 00:20:13,040 Speaker 2: gels that she's had during that run, And that's just 442 00:20:13,119 --> 00:20:17,520 Speaker 2: significantly underfueling. We're not doing anything to support that refueling 443 00:20:17,520 --> 00:20:20,359 Speaker 2: capability after the workout as well. So I feel like 444 00:20:20,400 --> 00:20:22,879 Speaker 2: the more exercise you do, it can, for a lot 445 00:20:22,880 --> 00:20:25,600 Speaker 2: of people dampen down your appetite as well. So it 446 00:20:25,720 --> 00:20:28,359 Speaker 2: is really hard to I guess, eat a little bit 447 00:20:28,400 --> 00:20:31,640 Speaker 2: more intuitively when you are doing tons of exercise as well, 448 00:20:31,680 --> 00:20:34,000 Speaker 2: but you're right. Underfueling is a big thing for a 449 00:20:34,000 --> 00:20:36,280 Speaker 2: lot of people, and often I see it go two ways, 450 00:20:36,320 --> 00:20:39,359 Speaker 2: where they're underfueling, then they're over eating later at night 451 00:20:39,640 --> 00:20:41,400 Speaker 2: or they're sort of like binging on the pantry later 452 00:20:41,440 --> 00:20:43,399 Speaker 2: at night because they've underdone it throughout the day and 453 00:20:43,440 --> 00:20:46,119 Speaker 2: they're like, oh, wow, now I'm super hungry. Now that 454 00:20:46,160 --> 00:20:48,040 Speaker 2: I've stopped, I've got the kids to bed, I'm sitting 455 00:20:48,040 --> 00:20:50,560 Speaker 2: on the count. I can recognize how hungry I am, 456 00:20:50,560 --> 00:20:53,080 Speaker 2: and it's very difficult for them to then regulate an 457 00:20:53,119 --> 00:20:56,000 Speaker 2: a normal sized snack because they're so hungry. Or I 458 00:20:56,040 --> 00:20:58,159 Speaker 2: see it going the other way where they're underfueling and 459 00:20:58,160 --> 00:21:01,000 Speaker 2: they're just never really hungry, you said, because their body 460 00:21:01,080 --> 00:21:03,919 Speaker 2: is constantly in that kind of stressed out state that 461 00:21:03,960 --> 00:21:06,359 Speaker 2: they never actually feel hungry. So I think it's a 462 00:21:06,359 --> 00:21:09,560 Speaker 2: good sign if you've ramped up your exercise. A lot 463 00:21:09,560 --> 00:21:11,879 Speaker 2: of us do need more snacks, particularly in and around 464 00:21:11,920 --> 00:21:14,160 Speaker 2: our training. It's always good to have a little bit 465 00:21:14,160 --> 00:21:16,760 Speaker 2: of a pre workout snack before you exercise. And I'm 466 00:21:16,760 --> 00:21:19,119 Speaker 2: not talking about you know, the pre workout type of 467 00:21:19,119 --> 00:21:21,560 Speaker 2: powder that gives you that really tingly type feeling with 468 00:21:21,600 --> 00:21:23,560 Speaker 2: a ton of caffeine in it. When I say pre 469 00:21:23,640 --> 00:21:26,520 Speaker 2: workout food, I'm talking like a banana, you know, a 470 00:21:26,560 --> 00:21:28,800 Speaker 2: couple of SIPs of coffee in a madual date something 471 00:21:28,840 --> 00:21:30,560 Speaker 2: like that. A little bit of carbohydrate and board to 472 00:21:30,560 --> 00:21:32,679 Speaker 2: give you some energy, and then a good meal to 473 00:21:32,760 --> 00:21:35,560 Speaker 2: refuel you after. And if you're doing your exercise session 474 00:21:35,800 --> 00:21:37,879 Speaker 2: and then say it's in the afternoon and the dinner's 475 00:21:37,880 --> 00:21:40,280 Speaker 2: not for two or three hours, you absolutely need a 476 00:21:40,320 --> 00:21:43,520 Speaker 2: good quality refueling snack, like as smoothie blended up with 477 00:21:43,560 --> 00:21:45,920 Speaker 2: some wee bigs and some milk and some Greek yogurt 478 00:21:45,960 --> 00:21:48,000 Speaker 2: and some fruit or something. Or you might do some 479 00:21:48,080 --> 00:21:50,200 Speaker 2: fruit to some yogurt, or you could do a handful 480 00:21:50,200 --> 00:21:51,800 Speaker 2: of nuts of boiled egg and a bit of bread 481 00:21:51,880 --> 00:21:54,000 Speaker 2: or something something with a bit of carbon and a 482 00:21:54,000 --> 00:21:57,040 Speaker 2: bit of proteinage to help you refuel your muscles and 483 00:21:57,119 --> 00:21:59,960 Speaker 2: basically help to combat some of the damage that you've 484 00:22:00,119 --> 00:22:02,600 Speaker 2: done during those higher intensity exercise sessions. 485 00:22:02,760 --> 00:22:04,960 Speaker 1: And you know, it's also sprung to mind when you're 486 00:22:05,000 --> 00:22:08,920 Speaker 1: just talking. I think also the shift in supermarkets towards 487 00:22:08,920 --> 00:22:13,000 Speaker 1: a number of lower carb products means that people who 488 00:22:13,000 --> 00:22:15,960 Speaker 1: have got a real health focus are often selecting those 489 00:22:16,000 --> 00:22:19,840 Speaker 1: thinking that they're better. But the issue for really really 490 00:22:19,880 --> 00:22:22,480 Speaker 1: active people is they actually need the carbohydrate. So what 491 00:22:22,480 --> 00:22:25,040 Speaker 1: I'm thinking he lyand is if you're swapped to a 492 00:22:25,080 --> 00:22:28,040 Speaker 1: plant based milk and you're choosing unsweetened almond or oat milk. 493 00:22:28,560 --> 00:22:31,359 Speaker 1: If you're choosing a lower carb or high protein wrap 494 00:22:31,400 --> 00:22:34,920 Speaker 1: product and all bread, it's possible that through the day 495 00:22:35,320 --> 00:22:37,679 Speaker 1: if you're choosing berries because you think they're lowering carb, 496 00:22:38,080 --> 00:22:40,960 Speaker 1: you're having a coffee on plant based milk that's unsweetened. 497 00:22:41,600 --> 00:22:44,360 Speaker 1: You're choosing a wrap or bread at lunchtime and breakfast 498 00:22:44,400 --> 00:22:47,280 Speaker 1: that's low carb. Even though you're in your head eating 499 00:22:47,400 --> 00:22:51,160 Speaker 1: coffee and fruit and bread, you're actually getting no carbohydrate, 500 00:22:51,920 --> 00:22:53,560 Speaker 1: so it can slip in. And I'm seeing this quite 501 00:22:53,600 --> 00:22:55,720 Speaker 1: frequently my clients because they're seeing more and more of 502 00:22:55,760 --> 00:22:58,680 Speaker 1: these lower carbohydrate products crop up in supermarkets and they're 503 00:22:58,680 --> 00:23:03,119 Speaker 1: marketed as healthier or perceived is healthier. Let's not bag 504 00:23:03,160 --> 00:23:06,080 Speaker 1: the carb out. For active people, you need it, particularly 505 00:23:06,119 --> 00:23:07,560 Speaker 1: at the right time of day. And sure, if the 506 00:23:07,560 --> 00:23:09,199 Speaker 1: goal is fat loss, you might want to reduce it, 507 00:23:09,280 --> 00:23:11,359 Speaker 1: but certainly not during the day when you're most active 508 00:23:11,400 --> 00:23:14,359 Speaker 1: and doing these really high intensity training sessions like a 509 00:23:14,359 --> 00:23:17,440 Speaker 1: crossfeed or forty five, where you're burning three four five 510 00:23:17,520 --> 00:23:21,800 Speaker 1: hundred calories in those hours before you've eaten. So just 511 00:23:21,840 --> 00:23:24,560 Speaker 1: be mindful of that. My active, healthy women out there 512 00:23:24,600 --> 00:23:27,760 Speaker 1: who are always trying to better themselves. It's quite possible 513 00:23:27,760 --> 00:23:30,400 Speaker 1: that those lower car products are not quite right for you. 514 00:23:30,480 --> 00:23:32,359 Speaker 1: And when I do use them, they always tend to 515 00:23:32,359 --> 00:23:34,000 Speaker 1: be in the second half of the day rather than 516 00:23:34,040 --> 00:23:37,560 Speaker 1: the early morning. And if you're the only fruit you 517 00:23:37,600 --> 00:23:42,320 Speaker 1: have is berries and mandarins and low car bread and wraps, 518 00:23:42,600 --> 00:23:45,199 Speaker 1: quite possibly your carbohydrate is grossy and adequate, and that's 519 00:23:45,240 --> 00:23:48,280 Speaker 1: why you're not feeling hungry and actually not seeing the 520 00:23:48,359 --> 00:23:50,960 Speaker 1: changes in your body and feeling fueled and energized, and 521 00:23:51,000 --> 00:23:53,760 Speaker 1: you're just feeling tired because you're not feeling at the 522 00:23:53,840 --> 00:23:55,800 Speaker 1: right time. So there's a time and a place for 523 00:23:55,800 --> 00:23:58,520 Speaker 1: those products, but it's certainly generally not for healthy, fit 524 00:23:58,560 --> 00:24:00,439 Speaker 1: people in the morning when they need their energy. 525 00:24:00,960 --> 00:24:02,800 Speaker 2: And there's a few telltale signs as well that we 526 00:24:02,880 --> 00:24:05,760 Speaker 2: both see within our client, Susie. Is that just consistent 527 00:24:05,800 --> 00:24:09,200 Speaker 2: feeling and fatigue despite a good night's sleep, loss of 528 00:24:09,280 --> 00:24:13,560 Speaker 2: period or your menstruation, consistent low iron all of the time, 529 00:24:14,359 --> 00:24:17,320 Speaker 2: injuries like you're just constantly getting injured, or you're constantly 530 00:24:17,359 --> 00:24:19,639 Speaker 2: feeling sick, or you're constantly feeling run down, or you 531 00:24:19,720 --> 00:24:22,200 Speaker 2: just feel like you pick up every single bug. Those 532 00:24:22,240 --> 00:24:24,960 Speaker 2: signs where you're getting injured, you're sick, you've got some 533 00:24:25,000 --> 00:24:28,119 Speaker 2: deficiencies on board. You always feel fatigued no matter what 534 00:24:28,160 --> 00:24:30,280 Speaker 2: you know, no matter how much sleep you get, there's 535 00:24:30,280 --> 00:24:33,240 Speaker 2: signs that your nutrition isn't right and something's not quite 536 00:24:33,280 --> 00:24:36,160 Speaker 2: adding up. So that would absolutely be where I would 537 00:24:36,200 --> 00:24:38,119 Speaker 2: go and touch base and check in with the dietitian, 538 00:24:38,200 --> 00:24:39,760 Speaker 2: even if they were just to look over what you've 539 00:24:39,760 --> 00:24:42,000 Speaker 2: done for a couple of days. Definitely take a food 540 00:24:42,040 --> 00:24:43,919 Speaker 2: diary in with you, and if you ask someone that 541 00:24:44,000 --> 00:24:46,280 Speaker 2: is quite active, I would be looking for and seeking 542 00:24:46,359 --> 00:24:48,600 Speaker 2: out a sports dietitian as well to really help you, 543 00:24:48,640 --> 00:24:52,160 Speaker 2: because dieticians should be working within the field that they 544 00:24:52,440 --> 00:24:54,399 Speaker 2: really specialize in. You don't want to sort of go 545 00:24:54,440 --> 00:24:56,840 Speaker 2: to a dietitian who does everything like I wouldn't be 546 00:24:56,920 --> 00:24:59,840 Speaker 2: recommending a client go and see someone who does diabetes, 547 00:25:00,119 --> 00:25:03,120 Speaker 2: pregnancy and fat loss and ibs and also they work 548 00:25:03,119 --> 00:25:06,199 Speaker 2: with children's health and allergies and they also work with gout. Like, 549 00:25:06,320 --> 00:25:09,280 Speaker 2: you really want a dietitian who's specialized in a certain area, 550 00:25:09,400 --> 00:25:11,679 Speaker 2: So go towards more of a sports and dietitian. Get 551 00:25:11,720 --> 00:25:13,480 Speaker 2: them to do a good lookover of what you're doing 552 00:25:13,680 --> 00:25:16,119 Speaker 2: and let you know if you're actually fueling appropriately for 553 00:25:16,160 --> 00:25:17,240 Speaker 2: the exercise that you're doing. 554 00:25:17,480 --> 00:25:21,280 Speaker 1: Yeah, good tip, And that leads very nicely into a 555 00:25:21,480 --> 00:25:25,680 Speaker 1: listener question about low iron levels. Now we have covered 556 00:25:25,680 --> 00:25:27,760 Speaker 1: iron efficiency before on the body, but it's such a 557 00:25:27,760 --> 00:25:29,879 Speaker 1: pertinent issue. We know that at least twenty percent of 558 00:25:29,880 --> 00:25:32,920 Speaker 1: austrange women have low iron or low iron stores, which 559 00:25:32,960 --> 00:25:34,800 Speaker 1: generally makes you feel like you've been hit by a bus. 560 00:25:34,800 --> 00:25:37,160 Speaker 1: And it's very common I find with women with high 561 00:25:37,280 --> 00:25:42,040 Speaker 1: energy demands, pregnancy, breastfeeding, young children, all the energies going out, 562 00:25:42,119 --> 00:25:44,440 Speaker 1: and of course our sporadic medte eaters who enjoy a 563 00:25:44,520 --> 00:25:47,280 Speaker 1: stake every so often and not enough giving the body 564 00:25:47,320 --> 00:25:51,960 Speaker 1: access to well absorbed animal based iron as opposed to 565 00:25:52,040 --> 00:25:56,080 Speaker 1: plant based iron. And the question was around, you know, 566 00:25:56,320 --> 00:25:59,080 Speaker 1: I've got these blood test results from my I want 567 00:25:59,080 --> 00:26:00,879 Speaker 1: to say, this is my client. I've got these blood 568 00:26:00,920 --> 00:26:05,040 Speaker 1: test results from my doctor and they've said there's nothing wrong, 569 00:26:05,119 --> 00:26:07,080 Speaker 1: but I feel terrible lee And when I have a 570 00:26:07,080 --> 00:26:11,199 Speaker 1: look at it, the ferretin which is the stored iron, 571 00:26:11,440 --> 00:26:13,800 Speaker 1: because let's be honest, by the time the actual iron 572 00:26:13,920 --> 00:26:16,280 Speaker 1: is low, you're so deficient, like nothing's bringing you back 573 00:26:16,280 --> 00:26:19,359 Speaker 1: from that you need an infusion. What I'm looking at 574 00:26:19,400 --> 00:26:21,960 Speaker 1: is low iron stores, because if the ferysan is low, 575 00:26:22,160 --> 00:26:24,960 Speaker 1: basically that means that the body's working overtime to keep 576 00:26:25,240 --> 00:26:29,240 Speaker 1: the circulating iron on track. So if I've got a 577 00:26:29,320 --> 00:26:31,399 Speaker 1: female who's got low iron stores, I know they're going 578 00:26:31,440 --> 00:26:34,000 Speaker 1: to be tired, and that's indeed proven. So I've been 579 00:26:34,000 --> 00:26:36,359 Speaker 1: seeing these women, and I think the reference range is 580 00:26:36,400 --> 00:26:39,800 Speaker 1: like I want to say, thirty to two hundred, and 581 00:26:39,840 --> 00:26:43,320 Speaker 1: I'll see women who are like thirty five, so they're 582 00:26:43,359 --> 00:26:45,439 Speaker 1: not quite at the bottom of the bottom to have 583 00:26:45,480 --> 00:26:48,920 Speaker 1: a star next to the number, but it's pointing towards 584 00:26:49,080 --> 00:26:51,680 Speaker 1: pretty low stores. And I've seen about two or three 585 00:26:51,680 --> 00:26:53,680 Speaker 1: in the last couple of weeks alone. I had one 586 00:26:54,040 --> 00:26:57,280 Speaker 1: young mum with two little kids, like had just you know, 587 00:26:57,400 --> 00:26:59,479 Speaker 1: been breastfeeding. I think I want to say there were 588 00:26:59,480 --> 00:27:02,160 Speaker 1: two and three the kids. The iron's been low ever 589 00:27:02,200 --> 00:27:04,760 Speaker 1: since she's had the kids, and the doctor's saying, you know, 590 00:27:04,880 --> 00:27:07,640 Speaker 1: take another supplement. Well, let's just give this woman an infusion. 591 00:27:07,680 --> 00:27:11,320 Speaker 1: She's exhausted, you know, she can barely function. How tired 592 00:27:11,400 --> 00:27:13,399 Speaker 1: and run down to women need to be before we 593 00:27:13,480 --> 00:27:16,959 Speaker 1: proactively manage low iron levels. And just call it as 594 00:27:16,960 --> 00:27:19,520 Speaker 1: it is, which is if your stores are low and 595 00:27:19,600 --> 00:27:22,840 Speaker 1: on the low side, even without the star, if you're 596 00:27:22,840 --> 00:27:26,400 Speaker 1: feeling tired, it's worth aggressively managing it because that's your 597 00:27:26,480 --> 00:27:30,400 Speaker 1: basic energy fuel source every single day. So if you're 598 00:27:30,440 --> 00:27:33,639 Speaker 1: breathless and feeling faint when you stand up quickly, and 599 00:27:33,960 --> 00:27:35,879 Speaker 1: know that you probably don't get enough red meat, or 600 00:27:35,920 --> 00:27:37,600 Speaker 1: know that you've had kids in the last few years, 601 00:27:37,680 --> 00:27:41,119 Speaker 1: or that you have high demands, you're having heavy periods 602 00:27:41,200 --> 00:27:45,400 Speaker 1: bleeding frequently, you know, seek out a clinician who's proactive 603 00:27:45,400 --> 00:27:47,520 Speaker 1: in managing it, because I just think these poor women 604 00:27:47,560 --> 00:27:50,320 Speaker 1: are exhausted. Why are we making them run around with 605 00:27:50,400 --> 00:27:53,040 Speaker 1: low iron and expecting them to pop these brutal supplements 606 00:27:53,080 --> 00:27:56,280 Speaker 1: which take months to work in some cases, when there 607 00:27:56,320 --> 00:27:58,560 Speaker 1: are more aggressive solutions that can get you back to, 608 00:27:58,800 --> 00:28:01,520 Speaker 1: you know, being in a position to feel better, and 609 00:28:01,520 --> 00:28:03,200 Speaker 1: then you're probably going to feel better and eat better 610 00:28:03,600 --> 00:28:06,240 Speaker 1: and be less likely to have issues with your iron 611 00:28:06,280 --> 00:28:09,480 Speaker 1: in general. So I think push for active management of 612 00:28:09,520 --> 00:28:12,199 Speaker 1: low iron levels. And yeah, if your feroshen is on 613 00:28:12,240 --> 00:28:15,280 Speaker 1: the low side and you're feeling pretty rotten, I'd be 614 00:28:15,320 --> 00:28:17,680 Speaker 1: sort of seeking out treatment options for that rather than 615 00:28:17,800 --> 00:28:21,280 Speaker 1: waiting until you're purely completely iron deficient to do anything 616 00:28:21,280 --> 00:28:22,600 Speaker 1: about it one percent. 617 00:28:22,720 --> 00:28:25,520 Speaker 2: And I think it's important to know that with supplementation 618 00:28:25,720 --> 00:28:28,160 Speaker 2: it can take months through the diet, like you said, 619 00:28:28,200 --> 00:28:30,800 Speaker 2: So as you said, if you're just feeling like you 620 00:28:30,840 --> 00:28:32,960 Speaker 2: can barely lift your head off the pill in the morning, 621 00:28:33,240 --> 00:28:35,399 Speaker 2: perhaps an infusion is a really good idea, and the 622 00:28:35,440 --> 00:28:38,280 Speaker 2: doctors won't routinely offer it out unless you know your 623 00:28:38,320 --> 00:28:40,520 Speaker 2: ims in the absolute tank and it's got you know, 624 00:28:40,560 --> 00:28:42,960 Speaker 2: the red stars next to it from the pathology slip. 625 00:28:43,120 --> 00:28:44,920 Speaker 2: But it is well worth having a discussion that if 626 00:28:44,960 --> 00:28:46,800 Speaker 2: you've been on iron tablets for months and it's not 627 00:28:46,840 --> 00:28:49,200 Speaker 2: doing anything, I would look to swap to a different 628 00:28:49,200 --> 00:28:51,760 Speaker 2: brand of iron tablets, particularly if you find that your 629 00:28:52,200 --> 00:28:54,760 Speaker 2: tablets make you quite constipated. Sometimes a liquid can do 630 00:28:54,840 --> 00:28:57,400 Speaker 2: better than a tablet. And absolutely making sure that you're 631 00:28:57,440 --> 00:29:00,840 Speaker 2: either taking your iron supplement with the vitamin C or 632 00:29:01,240 --> 00:29:04,520 Speaker 2: your good a vitamin C source within that tablet as well, 633 00:29:04,520 --> 00:29:06,800 Speaker 2: because a lot of iron supplements to actually include vitamin 634 00:29:06,840 --> 00:29:09,840 Speaker 2: C to help increase the absorption of that. Also making 635 00:29:09,880 --> 00:29:12,000 Speaker 2: sure that you're not taking it with super high fiber 636 00:29:12,040 --> 00:29:15,200 Speaker 2: products like metamucil, like wheat bran at the same time, 637 00:29:15,600 --> 00:29:17,920 Speaker 2: or also tea and coffee because the tannin's in that 638 00:29:17,960 --> 00:29:20,920 Speaker 2: tea and coffee decap included can actually block the absorption 639 00:29:21,000 --> 00:29:23,320 Speaker 2: of the iron as well. So an iron infusion is 640 00:29:23,360 --> 00:29:24,880 Speaker 2: one thing, but if you are on the tablet's or 641 00:29:24,920 --> 00:29:27,000 Speaker 2: the liquids, you really need to make sure you're doing 642 00:29:27,040 --> 00:29:29,400 Speaker 2: the right things in terms of taking it as well 643 00:29:29,400 --> 00:29:31,920 Speaker 2: and not taking what we call iron blockers with it, 644 00:29:32,000 --> 00:29:35,200 Speaker 2: because iron is a big thing, particularly for females because 645 00:29:35,560 --> 00:29:37,640 Speaker 2: we bleed. So if you look at how much iron 646 00:29:37,640 --> 00:29:40,680 Speaker 2: a man needs each day in Australia, the recommendations are 647 00:29:40,680 --> 00:29:44,720 Speaker 2: about eight milligrams a day. A female between about twenty 648 00:29:44,760 --> 00:29:47,840 Speaker 2: to fifty years of age is eighteen milligrams a day, 649 00:29:47,880 --> 00:29:50,520 Speaker 2: so it's ten milligrams. It's more than double what men need. 650 00:29:50,760 --> 00:29:52,680 Speaker 2: And once you're hitting that sort of metapause you're sort 651 00:29:52,680 --> 00:29:54,880 Speaker 2: of fifty to fifty five plus, it drops down to 652 00:29:54,920 --> 00:29:57,400 Speaker 2: about eight milligrams a day. So it's really to do 653 00:29:57,520 --> 00:30:00,800 Speaker 2: with menstrual bleeding where women need a lo lot more iron, 654 00:30:00,880 --> 00:30:03,440 Speaker 2: and then you add pregnancy in the mix and boom. 655 00:30:03,480 --> 00:30:06,240 Speaker 2: Pregnant women are up to twenty seven milligrams of iron. 656 00:30:06,720 --> 00:30:09,120 Speaker 2: I myself was low and iron during pregnancy, and I'm 657 00:30:09,200 --> 00:30:11,240 Speaker 2: yet to meet any one of my friends that didn't 658 00:30:11,280 --> 00:30:15,280 Speaker 2: have low, if not very very borderline low iron during pregnancy. 659 00:30:15,320 --> 00:30:18,440 Speaker 2: And that's why you feel so fatigued during pregnancy because 660 00:30:18,520 --> 00:30:20,880 Speaker 2: I always say the baby is like a little gretola. 661 00:30:20,960 --> 00:30:23,280 Speaker 2: It just sucks the iron out of the mum. So 662 00:30:23,360 --> 00:30:25,280 Speaker 2: it's really important to stay on top of your iron 663 00:30:25,360 --> 00:30:28,480 Speaker 2: during pregnancy. And myob without even giving me a blood test, 664 00:30:28,520 --> 00:30:30,080 Speaker 2: I had to push to get a blood test. He 665 00:30:30,240 --> 00:30:32,880 Speaker 2: was like, let's just start iron supplements from the second trimester, 666 00:30:32,960 --> 00:30:34,720 Speaker 2: because he just knows that all of his clients end 667 00:30:34,800 --> 00:30:37,240 Speaker 2: up iron efficient anyway, and particularly if he's got plant 668 00:30:37,240 --> 00:30:38,840 Speaker 2: based clients. He's like, let's just do it from the 669 00:30:38,920 --> 00:30:41,200 Speaker 2: very beginning, like as soon as they find out, because 670 00:30:41,200 --> 00:30:44,200 Speaker 2: pregnancy is really that time where your iron levels plummet, 671 00:30:44,200 --> 00:30:46,400 Speaker 2: and twenty seven milligrams a day is a lot of 672 00:30:46,440 --> 00:30:48,960 Speaker 2: iron to eat, particularly if you're not someone that likes 673 00:30:49,000 --> 00:30:50,720 Speaker 2: red meat or is eating a lot of red meat, 674 00:30:50,720 --> 00:30:52,880 Speaker 2: which we know from the health research it's not really 675 00:30:52,960 --> 00:30:54,960 Speaker 2: recommended more than sort of like once or twice a 676 00:30:54,960 --> 00:30:57,400 Speaker 2: week anyway. So I really do feel like it's a 677 00:30:57,440 --> 00:31:01,920 Speaker 2: big nutrient of concern, particularly females who bleed quite heavily. 678 00:31:02,160 --> 00:31:04,360 Speaker 2: And when we say bleeding quite heavily, we're really talking 679 00:31:04,360 --> 00:31:07,320 Speaker 2: about changing a powder a tamp on every one to 680 00:31:07,360 --> 00:31:10,000 Speaker 2: two hours. I would say that it is more than normal, 681 00:31:10,160 --> 00:31:11,960 Speaker 2: and you would definitely want to go and get your 682 00:31:11,960 --> 00:31:14,600 Speaker 2: iron levels tested because you probably want to take some 683 00:31:14,640 --> 00:31:16,680 Speaker 2: sort of supplement if you are deficient, and then an 684 00:31:16,720 --> 00:31:19,720 Speaker 2: extra little bit during your menstrual cycle as well to 685 00:31:19,880 --> 00:31:22,480 Speaker 2: sort of combat the extra bleeding that's happening there as well. 686 00:31:22,680 --> 00:31:24,640 Speaker 1: Yeah, and I see quite a few women, you know, 687 00:31:24,680 --> 00:31:26,520 Speaker 1: in their forties and fifties who may have had a 688 00:31:26,560 --> 00:31:29,400 Speaker 1: really normal cycle and now they're going through these perimenopause 689 00:31:29,480 --> 00:31:32,200 Speaker 1: years and suddenly they're having periods much more frequently, so 690 00:31:32,240 --> 00:31:35,600 Speaker 1: it might be once every couple of weeks and bleeding constantly, 691 00:31:35,640 --> 00:31:37,880 Speaker 1: and so all of a sudden, their iron is being 692 00:31:37,880 --> 00:31:41,120 Speaker 1: depleted over time. But I think that it should be routinely, 693 00:31:41,360 --> 00:31:44,840 Speaker 1: you know, checked after you've given birth and certainly post 694 00:31:44,920 --> 00:31:49,000 Speaker 1: breastfeeding to see where people's iron levels are at, because 695 00:31:49,000 --> 00:31:51,800 Speaker 1: we know already these women are as tired, like we 696 00:31:51,800 --> 00:31:54,760 Speaker 1: should routinely check it and aggressively manage it, So don't 697 00:31:54,800 --> 00:31:56,960 Speaker 1: be scared to push on that with the doctor, particularly 698 00:31:57,040 --> 00:31:59,320 Speaker 1: if you have you know, tried supplements and it's just 699 00:31:59,360 --> 00:32:01,600 Speaker 1: not working, becauselet's be honestly, and they can be pretty 700 00:32:01,600 --> 00:32:04,600 Speaker 1: harsh on the gut, you know. I know myself in 701 00:32:04,640 --> 00:32:06,440 Speaker 1: the past when I've had low iron, I don't want 702 00:32:06,440 --> 00:32:07,800 Speaker 1: to take it because I know it's going to rip 703 00:32:07,840 --> 00:32:10,800 Speaker 1: through my gart and feel awful. So it's like, you know, 704 00:32:10,960 --> 00:32:13,520 Speaker 1: pretty difficult to get that balance right for people. So 705 00:32:14,000 --> 00:32:17,320 Speaker 1: you know, there are a number of different supplement types available, 706 00:32:17,360 --> 00:32:19,240 Speaker 1: and some that are kinder on the gut than others, 707 00:32:20,120 --> 00:32:22,560 Speaker 1: and there's certainly the option. So if your stores are low, 708 00:32:22,680 --> 00:32:24,600 Speaker 1: I wouldn't sit on it for too long because to 709 00:32:24,680 --> 00:32:27,760 Speaker 1: build up from that is very, very challenging when you're 710 00:32:27,760 --> 00:32:30,240 Speaker 1: already trying to juggle so many different things. So yeah, 711 00:32:30,520 --> 00:32:34,640 Speaker 1: that's sort of my feeling of fatigue in my experience 712 00:32:34,680 --> 00:32:37,520 Speaker 1: with this age of women, it's either low iron and 713 00:32:37,560 --> 00:32:40,800 Speaker 1: low iron stores. I do see some with low DHGA. 714 00:32:40,880 --> 00:32:43,640 Speaker 1: I've mentioned that before, particularly post breastfeeding, so that's the 715 00:32:43,680 --> 00:32:46,400 Speaker 1: precursor to testosterone, so you can feel sort of quite 716 00:32:46,440 --> 00:32:49,080 Speaker 1: tired and run down, but the feeling of iron deficiency. 717 00:32:49,200 --> 00:32:50,960 Speaker 1: That's the best way I can describe it to you. 718 00:32:51,040 --> 00:32:52,520 Speaker 1: It's when you wake up and you feel like you 719 00:32:52,560 --> 00:32:56,480 Speaker 1: haven't slept, you're sort of collapsing exhausted. At eight nine 720 00:32:56,480 --> 00:32:59,080 Speaker 1: o'clock at night, you go upstairs and you're a bit 721 00:32:59,080 --> 00:33:01,200 Speaker 1: breathless or even a little bit faint. You know, these 722 00:33:01,240 --> 00:33:03,440 Speaker 1: are all signs. And then also and the interesting one 723 00:33:03,480 --> 00:33:07,120 Speaker 1: is if you have some unusual cravings that can also 724 00:33:07,160 --> 00:33:09,360 Speaker 1: be indicative of low iron, which people might describe when 725 00:33:09,360 --> 00:33:11,600 Speaker 1: they're pregnant. They want to eat rocks and things very 726 00:33:11,640 --> 00:33:15,520 Speaker 1: common in low iron levels. So pay attention to your body. 727 00:33:15,520 --> 00:33:18,200 Speaker 1: If it's telling you it's tired, it may indeed be 728 00:33:18,320 --> 00:33:19,920 Speaker 1: worth getting a blood test. 729 00:33:20,400 --> 00:33:22,840 Speaker 2: Just make a quick point about babies, because I actually 730 00:33:22,880 --> 00:33:25,040 Speaker 2: follow this like baby lead weaning page and with meal 731 00:33:25,080 --> 00:33:28,040 Speaker 2: and all the solids. Iron is actually really important for 732 00:33:28,120 --> 00:33:31,400 Speaker 2: babies from six months because the natural iron saws and 733 00:33:31,440 --> 00:33:33,560 Speaker 2: breast milk naturally start to drop off. So there's a 734 00:33:33,600 --> 00:33:35,719 Speaker 2: reason that we want to start to introduce solids around 735 00:33:35,760 --> 00:33:39,320 Speaker 2: six months, whether you're breastfeeding or formula feeding as well. 736 00:33:39,400 --> 00:33:41,240 Speaker 2: And I follow a lot of these baby lead weining 737 00:33:41,280 --> 00:33:43,520 Speaker 2: pages for like recipe ideas and that sort of thing. 738 00:33:43,760 --> 00:33:46,840 Speaker 2: And there's a big misconception that like under one is 739 00:33:46,880 --> 00:33:48,960 Speaker 2: just for fun, like babies don't need to eat anything 740 00:33:49,040 --> 00:33:51,000 Speaker 2: under one, it's just for fun. It doesn't matter what 741 00:33:51,080 --> 00:33:53,400 Speaker 2: you feed them. It absolutely matters. And there are a 742 00:33:53,400 --> 00:33:56,320 Speaker 2: lot of babies and children out there with ironed efficiencies 743 00:33:56,360 --> 00:33:59,440 Speaker 2: as well, because parents don't understand that from about six 744 00:33:59,440 --> 00:34:02,000 Speaker 2: months old, baby stores of iron get really low and 745 00:34:02,040 --> 00:34:04,640 Speaker 2: the breast milk that you're providing doesn't really have anywhere 746 00:34:04,640 --> 00:34:07,280 Speaker 2: near as much iron as it originally did. So trying 747 00:34:07,280 --> 00:34:09,800 Speaker 2: to get iron into your babies from six months should 748 00:34:09,840 --> 00:34:12,480 Speaker 2: be the number one priority, as you know, as long 749 00:34:12,520 --> 00:34:15,680 Speaker 2: as of course serving safe food and appropriate food for 750 00:34:15,760 --> 00:34:17,799 Speaker 2: babies of that age as well, you know, sticking away 751 00:34:17,840 --> 00:34:20,480 Speaker 2: from we're not serving honey that sort of thing. So 752 00:34:20,520 --> 00:34:22,919 Speaker 2: the food safety is one thing, but also really trying 753 00:34:22,960 --> 00:34:25,440 Speaker 2: to prioritize the iron in the diet. So I make 754 00:34:25,480 --> 00:34:28,160 Speaker 2: me these little beef meatballs. We've tried a little bit 755 00:34:28,160 --> 00:34:31,360 Speaker 2: of liver, we've done. We do hempsis with avocado on 756 00:34:31,360 --> 00:34:34,040 Speaker 2: a whole week toast. We do smashed up chickpeas and 757 00:34:34,360 --> 00:34:36,760 Speaker 2: little black beans as well, which he loves because ligims 758 00:34:36,760 --> 00:34:38,560 Speaker 2: and beans are really high on iron as well, so 759 00:34:38,600 --> 00:34:41,560 Speaker 2: it's not just for women, it's also really important for babies. 760 00:34:41,560 --> 00:34:43,640 Speaker 2: So I really wanted to make that note because I 761 00:34:43,680 --> 00:34:46,080 Speaker 2: see it everywhere, Susie, like under one is just for fun. 762 00:34:46,160 --> 00:34:48,520 Speaker 2: It doesn't matter if your little one eats anything. Well, 763 00:34:48,560 --> 00:34:50,520 Speaker 2: it does matter because a lot of babies are ending 764 00:34:50,600 --> 00:34:53,960 Speaker 2: up with quite bad iron deficiencies because it's not really 765 00:34:54,320 --> 00:34:57,279 Speaker 2: talked about how important iron is at around that sort 766 00:34:57,280 --> 00:34:59,239 Speaker 2: of six or twelve month age. For four, babies are 767 00:34:59,239 --> 00:35:01,440 Speaker 2: really kind of eating things. So as much as you 768 00:35:01,480 --> 00:35:03,719 Speaker 2: can to get some on into little bob, start is 769 00:35:03,760 --> 00:35:04,760 Speaker 2: absolutely essential. 770 00:35:05,360 --> 00:35:07,239 Speaker 1: Good tip. All right. Well, that brings us to the 771 00:35:07,360 --> 00:35:10,560 Speaker 1: end of the Nutrition Couch podcast for another Sunday. If 772 00:35:10,560 --> 00:35:13,200 Speaker 1: you haven't done so already, we would love to see 773 00:35:13,200 --> 00:35:16,200 Speaker 1: you subscribe and give us a five star review. Then 774 00:35:16,200 --> 00:35:18,719 Speaker 1: we also love it when you share yourselves listening to 775 00:35:18,840 --> 00:35:21,279 Speaker 1: us with your friends and family on social media, so 776 00:35:21,360 --> 00:35:24,160 Speaker 1: keep those posts coming if you're interested in hearing more 777 00:35:24,239 --> 00:35:26,920 Speaker 1: about hormones, gut health and fat loss. We have our 778 00:35:26,960 --> 00:35:29,880 Speaker 1: recent life tour up for sale on our website, the 779 00:35:29,960 --> 00:35:32,920 Speaker 1: nutritioncouch dot com, and we will see you back on 780 00:35:32,960 --> 00:35:36,080 Speaker 1: Wednesday for our regular product review. Have a great week, 781 00:35:36,200 --> 00:35:48,320 Speaker 1: catching US next week.