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Speaker 1: Are you one of our listeners who is up early

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Speaker 1: every day to get to your early morning gym session.

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Speaker 1: Do you keep a pretty close eye on your carbohydrate

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Speaker 1: intake and keep your alcohol under control for the weekend

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Speaker 1: due to everything in your power to keep as healthy

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Speaker 1: as possible, and yet still unhappy with your body? Have

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Speaker 1: you ever thought that maybe, just maybe it's because you're

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Speaker 1: not actually eating enough? And on today's episode of the

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Speaker 1: Nutrition Couch podcast, we share the signs that you simply

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Speaker 1: may need to eat a little bit more to get

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Speaker 1: the most out of your body. Hi, I'm Suzy Burrow

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Speaker 1: and Ailean Woods, and each week we bring you The

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Speaker 1: Nutrition Catch, a bio weekly podcast that keeps you up

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Speaker 1: to date with everything that you need to know in

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Speaker 1: the world of nutrition as well as eating enough in general.

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Speaker 1: Today we ad and are going to share what our

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Speaker 1: favorite go to veggiesella and why we specifically pick these

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Speaker 1: types out each week. And for all of our listeners

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Speaker 1: out there who are feeling a little bit tired, includingly

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Speaker 1: and because baby me it doesn't sleep, We're going to

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Speaker 1: run through the signs that actually you may have some

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Speaker 1: iron issues. So speaking of lack of sleepingand it's about

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Speaker 1: nine point thirty on a Wednesday night. You and I

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Speaker 1: are both feeling pretty tired. How's that sleep deprivation going?

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Speaker 1: With how much holds me? Are nine months old?

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Speaker 2: Now nine much? It's not even the month. It's just

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Speaker 2: a teeth. The four dollar's got six teeth coming all

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Speaker 2: at once, so I don't know any other nine months

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Speaker 2: or it's got six teeth coming through, so four of cut.

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Speaker 2: We've got two to go for now anyway, and it's

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Speaker 2: been a rough month.

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Speaker 1: It just rolls on, I think, from one thing to

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Speaker 1: the other. And that's my memory of having small kids.

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Speaker 1: It was like not one thing in particular, but you know,

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Speaker 1: they either go from teething and then they're unwell and

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Speaker 1: then they just don't want to sleep in general, just

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Speaker 1: behaviorally live. Then they want to come in your bed.

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Speaker 1: Then there's start to walk like yep, welcome to the

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Speaker 1: next three years of your life.

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Speaker 2: Someone told me I'm not going to feel wearssed until

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Speaker 2: I'm eighteen, and I was like, well, okay.

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Speaker 1: I think about four. When they're about four or five.

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Speaker 1: The trouble is if you backing it up and coming

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Speaker 1: in again with another one, which actually is lending itself

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Speaker 1: to a few client examples we're going to talk about

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Speaker 1: on today's episode. Because as many of you know, Leanne

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Speaker 1: and I do actively practice our profession dietetics. We do

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Speaker 1: see clients every week, including today after I've backed up

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Speaker 1: a fairly back to back client day. But the reason

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Speaker 1: that I'll always do this see some clients is because

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Speaker 1: we learn so much from them as clinicians who are

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Speaker 1: actually at the call face with people, and very rarely

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Speaker 1: would a clinic day go past where I wouldn't drop

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Speaker 1: down three or four different ideas of topics that are pertinent,

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Speaker 1: and certainly this episode when we were drafting it has

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Speaker 1: been based purely on our client experience, and that leads

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Speaker 1: to what I want to talk about first today, lean

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Speaker 1: which is vegetables, because I reckon on a day to

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Speaker 1: day basis when I'm getting my lovely clients messages and

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Speaker 1: food diaries through that I would mention at least ten

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Speaker 1: times a day, eat more salad, where is the vegetables?

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Speaker 1: Where's the vegetables? Without you're not eating enough vegetables, so

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Speaker 1: you know, so often we're trying to target a couple

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Speaker 1: of cups a day, or we're having veggies at dinner

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Speaker 1: and maybe a little bit of salad at lunchtime. But

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Speaker 1: certainly my clients are very rarely when we start out

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Speaker 1: together getting that seven to ten serves of veggies, and

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Speaker 1: that does include fruit, but I sort of lean towards

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Speaker 1: veggies more because of the lower energy density and the

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Speaker 1: higher nutrient density. And I thought, really, you know, for

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Speaker 1: a nutrition podcast, then I don't think we actually talk

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Speaker 1: about veggies that much here. So I thought it might

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Speaker 1: be interesting for our listeners if we kind of share

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Speaker 1: what our favorites are, because certainly I have specific favorites

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Speaker 1: that I personally would try and eat most days or

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Speaker 1: give my kids. So I thought it might be just

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Speaker 1: a bit of an insight for our listeners to think

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Speaker 1: about why we choose certain types. So I might kick

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Speaker 1: it off with a couple of my favorites. I would

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Speaker 1: really try and eat a red capsicum most days of

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Speaker 1: my life. Now that is tricky when red capsicums are

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Speaker 1: like four hundred dollars klow and like they've been going

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Speaker 1: to the gross markets and finding them a lot cheaper,

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Speaker 1: and also found that special section in Willies which is

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Speaker 1: like the dodgy red capsicums for like five dollars versus walking. Yeah,

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Speaker 1: the wonky ones. But I you know, always used to

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Speaker 1: say to clients, People say an apple a day keeps

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Speaker 1: the doctor away. I think it's more a red capsicum

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Speaker 1: a day keeps the doctor away because it's so high

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Speaker 1: in beta carotene and vitamin C and a range of

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Speaker 1: different nutrients. So that's one of my specific favorites. Now,

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Speaker 1: if anyone is interesting who's got eye issues, orange capsicum,

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Speaker 1: which are quite rare, has some very specific eye related benefits.

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Speaker 2: Better.

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Speaker 1: As I said, you don't see those very often. Yellow

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Speaker 1: are pretty good, but red is certainly my go to.

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Speaker 1: The other veggie I really love is beetroot, and I

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Speaker 1: prescribe it regularly for my clients, particularly my clients who

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Speaker 1: have got the high blood pressure, because there is evidence

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Speaker 1: to show that it helps blood flow and can help

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Speaker 1: juice blood pressure. So whether it's juicing beech trout or

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Speaker 1: going for like a juice bar and having beechtreot juice,

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Speaker 1: or even just fresh beet trees, which I love you

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Speaker 1: can get in those little sealed packs in woolies and coals,

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Speaker 1: not as opposed to the tin bee tree, which has

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Speaker 1: some sugar added and you know, adding that back into

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Speaker 1: salads and sandwiches or even roasting it. It's one of

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Speaker 1: my sort of favorite ones. I'm pretty big on the

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Speaker 1: good old leafy greens. I usually go for a rocket

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Speaker 1: type salad, but usually i'd be prescribing for my clients

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Speaker 1: to serves of a leafy green every day. And the

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Speaker 1: reason we love leafy greens is that they've got the

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Speaker 1: really powerful anti cancer molecules. So that includes things like

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Speaker 1: your broccoli, Brussels sprouts, broccolini, spinach, kale, and also rocket.

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Speaker 1: So I try and sort of at least include the

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Speaker 1: rocket each day, so they're kind of making sure there's

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Speaker 1: a green kind of a red on a day to

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Speaker 1: day basis, even if I haven't had a cooked meal

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Speaker 1: at night because work's been busy or whatever the reason,

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Speaker 1: I try and snack on a couple of those raw

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Speaker 1: each day. But they's just off the top of my head.

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Speaker 1: They're probably my sort of immediate go tos.

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Speaker 2: And what about you?

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Speaker 1: What are you reaching for and recommending above all the others.

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Speaker 2: I love mushrooms, and I would just say I personally

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Speaker 2: love them. I must say I've got a lot of

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Speaker 2: clients who actually don't like them like I always send

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Speaker 2: a client and your cliant like what I call a

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Speaker 2: food die. I say, tell me what you're doing, tell

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Speaker 2: me what foods you like, what foods you're open to try,

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Speaker 2: and what foods you never want to see. And the

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Speaker 2: amount of times mushrooms come up time and time again,

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Speaker 2: clients like, don't like them, won't eat them, don't ever

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Speaker 2: put them onment meal plan. Okay, cool, But I personally

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Speaker 2: love them. I just love that umami type flavor and

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Speaker 2: I just feel like you can put a little bit

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Speaker 2: of like garlic and bosamach with them and the flavor

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Speaker 2: is just amazing. Or you can do like little mushroom

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Speaker 2: pizzas a little bit of bread crumbs, cheese and tomato pastes.

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Speaker 2: Like there's so many ways to do them. You can

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Speaker 2: take the middle out and do stuff mushrooms with a

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Speaker 2: bit of like mince and beans and water chestnuts. It's delicious.

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Speaker 2: So mushrooms I'm a big fan of. The've got some

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Speaker 2: plan based protein in there. They've got really good amounts

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Speaker 2: of bee vitamins as well, which you know, depending particularly

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Speaker 2: if you're on a plant based diet. B vitamins are

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Speaker 2: things that a lot of people can struggle to get

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Speaker 2: in and I love roll those. You know, this is

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Speaker 2: completely separate to vegetables, but rolledots have a naturally occur

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Speaker 2: and compound called bit of glucken, which are also found

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Speaker 2: in mushrooms as well, So it's a really great type

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Speaker 2: of soluble fiber that's really been linked to improving things

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Speaker 2: like cholesterol, heart health, and lowering stabilizing blood sugar levels

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Speaker 2: as well. So for me, mushrooms are like one of

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Speaker 2: my favorite things. I eat them all the time, but

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Speaker 2: I feel like they are very particular tastes, like people

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Speaker 2: either love them or they don't. So if you love them,

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Speaker 2: go ham on them. I think they're amazing. Being a

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Speaker 2: gut health dietitian, I always always recommend onion and garlics.

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Speaker 2: So onion and garlics are natural probotics, So what they

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Speaker 2: do is they help to feed the good back to

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Speaker 2: you in your gut. And garlic in particular has actually

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Speaker 2: had quite a bit of research around it. So garlic's

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Speaker 2: high and a beneficial sulfur type compound, mainly a big

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Speaker 2: one is ellison, So there's been studies that show that

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Speaker 2: allison and garlic can actually help to lower blood pressure.

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Speaker 2: It lowers LDL cholesterols. That's our bad type of cholesterol,

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Speaker 2: and it helps to raise hate sdale cholesterol, which are

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Speaker 2: good type of cholesterol as well. And there's also been

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Speaker 2: studies around garlic that have shown that it's got like

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Speaker 2: anti sort of cancer fighting properties. So there's been a

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Speaker 2: couple of critical reviews of the literature that have really

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Speaker 2: shown that garlic has protective effects against cancer, in particular

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Speaker 2: stomach and colorectal cancers. And raw garlic also has been

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Speaker 2: sort of tilted in the media, and again there's small

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Speaker 2: studies around this that it's got a really significant antibacterial

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Speaker 2: and anti fungal property, but that's raw garlic, so they're

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Speaker 2: putting it into like a nice green juice and blending enough.

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Speaker 2: I always throw in some raw garlic and some raw

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Speaker 2: ginger has been shown to be really beneficial. So garlic,

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Speaker 2: I think is like a superfood. But I do get

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Speaker 2: that a lot of people can't really tolerate onion and

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Speaker 2: garlic well. But it is one of the best things

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Speaker 2: for our gut because it does feed that natural bacteria.

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Speaker 2: But if you are sensitive to it, I think a

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Speaker 2: lot of people understood, maybe not a lot of people,

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Speaker 2: but it is what's good that at a high flodmat food.

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Speaker 2: So some people with IBS and erroto a bowl syndrome

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Speaker 2: do sort of struggle to break it down because it

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Speaker 2: ferments a little bit faster, can cause things like bloating

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Speaker 2: and pain and diarrhea, that sort of thing. I wouldn't

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Speaker 2: recommend cutting it out all together. Just have a really

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Speaker 2: really small amount of it and generally you can actually

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Speaker 2: start to increase the loadal threshold that you can tolerate

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Speaker 2: over time. And like you, Susie, I love my dark

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Speaker 2: green leafy veggies. Silver beat is one that a lot

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Speaker 2: of people don't really know what to do with. But again,

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Speaker 2: because it is that dark green leafy veggie, you're getting

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Speaker 2: significant health benefits and vitamins and minerals out of it,

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Speaker 2: particularly plant based ion. So always making sure that you're

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Speaker 2: pairing your dark green leafy veggies with a source of

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Speaker 2: vitamin C like Susie's red capsicum, squeeze of lemon, juice,

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Speaker 2: a little bit of orange, a little bit of tomato

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Speaker 2: or something like that, because the vitamin C in the

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Speaker 2: vegetable of fruit helps to uptake the iron in a

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Speaker 2: plant based form such as kale, baby spinach, or silver beat.

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Speaker 2: So I love using silver beet in like eggs, like

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Speaker 2: I love adding some veggies into my eggs for breakfast,

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Speaker 2: So silver beat, good drizzle of olive oil, some fresh garlic,

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Speaker 2: a little bit of ginger really sort of spicing up

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Speaker 2: that breakfast to improve your gut health and a little

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Speaker 2: bit of aren't absorption as well. Just give a good

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Speaker 2: squeeze of lemon juice. And I think probably my last

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Speaker 2: one is zucchini for no other reason that you can

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Speaker 2: add tons of it into a meal, make it really

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Speaker 2: high volume, low calorie, and it's one of the best

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Speaker 2: veggies I personally think for fat loss. Like you can

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Speaker 2: do zucchini noodles, zucchini pastas, you can grade into smoothie.

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Speaker 2: I get my clients to great it and put it

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Speaker 2: in porridge and people think I'm mental until they try

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Speaker 2: it and they're like, Oh, that was so filling you

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Speaker 2: couldn't even taste it. Like I'm a big fan of

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Speaker 2: what's called zot so zucchini oats or zucchini porridge, which

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Speaker 2: I absolutely love. So I really think that zucchini is

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Speaker 2: a great to add high volume amounts to meals. They're

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Speaker 2: rate making really filling meals. For quite low calories. So yeah,

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Speaker 2: they're probably my big my big hitters in line with

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Speaker 2: gut health and creating volume, dense meals and just getting

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Speaker 2: the bulk of those nutrients. But I feel like vegetables

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Speaker 2: are so expensive at that moment. Like I had a

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Speaker 2: convey with mom today and she was saying, you know,

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Speaker 2: veggies and fruits easily costing her fifty sixty bucks a trolley.

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Speaker 2: So I think it is important to shop around at

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Speaker 2: this time, and if you can get to the farmer's

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Speaker 2: MICUs or so, you can get a good deal offak

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Speaker 2: some of the local farms, all that sort of thing.

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Speaker 2: Share a big box with family or friends. It's definitely

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Speaker 2: worth it because the cost of fruits and veggie is

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Speaker 2: just gone, you know, nuts in the in the last

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Speaker 2: few months, particularly since the floods and everything as well.

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Speaker 1: I've got a question, So with the garlic in the

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Speaker 1: green juice, does it repeat on you?

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Speaker 2: I just use a really small amount of it. I mustn't, man,

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Speaker 2: I don't throw like four clothes in.

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Speaker 1: Say like it's great, great in theory, but like, what

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Speaker 1: are you smelling like Jesus recommending throwing garlic into anything?

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Speaker 2: I do brush my teeth. You know, I eat it

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Speaker 2: for breakfast or I have it as a snack that

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Speaker 2: I can brush my teeth.

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Speaker 1: I have to ask David if you're breaking of the

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Speaker 1: garlic because you put it into green juice, Because I

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Speaker 1: have to be honest, Ginger, I would go into a

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Speaker 1: juice for me, but garlic, even though in theory it

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Speaker 1: would just do what I'd be really give that recommendation

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Speaker 1: to my client.

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Speaker 2: That's why I work from home. Nobody can smell my

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Speaker 2: garlic breath. If I'm over zoom right.

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Speaker 1: David, it will be nodding because he's like here, I

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Speaker 1: have to live with her. And the other thing I

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Speaker 1: just mentioned about veggies, I agree they are really expensive

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Speaker 1: moment so certainly opting for the frozen ones.

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Speaker 2: I'm a big fan.

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Speaker 1: You know, I'm often super critical of supermarkets, but one

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Speaker 1: thing I do think they do really well is that

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Speaker 1: they can bring veggies together in affordable, convenient packs. So

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Speaker 1: those stir fry mixes that all of the supermarkets do

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Speaker 1: that have a range of different veggies in it, you know,

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Speaker 1: the kale, the carrot, the red cabbage, and they retail

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Speaker 1: for three or four dollars for four serves. Like you

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Speaker 1: can't go past that because you can't achieve that if

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Speaker 1: you bought all those vegetables, it would be three or

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Speaker 1: four times that price. You probably wouldn't use them all,

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Speaker 1: you'd throw them out, plus you'd have to prepare them,

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Speaker 1: whereas when you can buy them in pretty to go

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Speaker 1: salads and stir fry mixes with a range of different ones.

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Speaker 1: I can't praise the supermarkets highly enough for doing those.

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Speaker 1: Same with the pre made salads, which are five bucks now,

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Speaker 1: clients will always report back, oh, it's got dressing. Well,

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Speaker 1: I don't care, like have the dressing if it means

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Speaker 1: you're going to have all of that salad. And again

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Speaker 1: it's in a cost effective way, I am because if

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Speaker 1: you have to go and buy the rocket and the

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Speaker 1: kale and the red cabbage and the tomato, again, you're

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Speaker 1: looking at twenty dollars and so it's not always practical

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Speaker 1: or affordable for people. So I'm a big fan of

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Speaker 1: those pre made veggies and the other little trick. I

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Speaker 1: often have clients say, you know, I'm so bored with

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Speaker 1: my dinner. It's just meat and veggies, and I'm like, yeah,

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Speaker 1: but season them up, you know, don't be scared of

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Speaker 1: seasoning the veggies with some soy sauce or a little

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Speaker 1: bit of hummus or some fetter or some extra vegion

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Speaker 1: olive oil. And we've said before we generally don't care

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Speaker 1: what people have with the veggies as long as they're

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Speaker 1: eating them, So just don't be afraid to make them

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Speaker 1: taste good. But just to finish the veggie conversation, I'm

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Speaker 1: just going to throw an outlier in there. So when

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Speaker 1: I was growing up, yann, we had choco. Did you

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Speaker 1: have choco growing up?

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Speaker 2: Not really, but Mum always used to eat it and

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Speaker 2: we were like, yung, Mum, we're not eating that. So

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Speaker 2: she never really gave it to us, but she definitely

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Speaker 2: did eat it. Choco.

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Speaker 1: It's like a green pumpkin. It's really inoffensive. It's really watery,

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Speaker 1: you know. And my little boy came home because they're

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Speaker 1: done at an odd fruit and vegetable lesson at school

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Speaker 1: and he was all keen for the choco. And so

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Speaker 1: I'm back onto the choco. People highly recommend it. You

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Speaker 1: can find them relatively inexpensive at the moment, a bit

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Speaker 1: like Asian veggies like your bock choice, So that's well

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Speaker 1: worth a look at the moment, But I'm saying bring

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Speaker 1: back the Choco because I think that it's the forgotten veggie,

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Speaker 1: which is a bit of a super food when it

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Speaker 1: comes to low calorie and pretty. It doesn't taste like much.

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Speaker 1: The kids won't even notice if you chuck it in stuff.

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Speaker 1: You can put it in your grain juice, you can

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Speaker 1: stick it in your oats, and bring back the Choco.

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Speaker 1: That's what I'm claiming at the moment.

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Speaker 2: I think you need to do an Instagram like a video,

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Speaker 2: like a recipe for us on Instagram and show us

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Speaker 2: how you used to choko, Susie, that is very true.

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Speaker 1: I come on to it. I'm committing to a Choco post.

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Speaker 2: Love it all right? Well, Clyde case Staidy of the Week,

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Speaker 2: we were talking about under eating and underfueling. So indeed

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Speaker 2: we both worked a little bit with sort of sports

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Speaker 2: nutrition clients in the past. Susi and you had a

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Speaker 2: very interesting case where a client of yours was underfueling

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Speaker 2: and it was actually leading her to gain no real

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Speaker 2: benefits from a body composition perspective. So in theory you

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Speaker 2: would think that exercise more eat less, you're going to

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Speaker 2: get ripped in your a six pack right. Unfortunately, it

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Speaker 2: doesn't tend to work that way, doesn't No.

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Speaker 1: And I love this case study because I know in

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Speaker 1: the past we've had an episode on chronic calorie deprivation,

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Speaker 1: and I want to stress Whilst I know that was

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Speaker 1: a big interest to many people, this is not what

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Speaker 1: I'm talking about. I'm not talking about people who are

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Speaker 1: actively restricting calories for the sake of weight loss. That's

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Speaker 1: not what I'm talking about here. I'm talking about a

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Speaker 1: group of clients that I will see who for one

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Speaker 1: of a better description of my high achievers. You know,

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Speaker 1: they're up at the cracker down. They got to CrossFit

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Speaker 1: every day, and then they don't just do CrossFit, but

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Speaker 1: they get their steps up, and then they also do pilates,

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Speaker 1: and you know, they're at the top of their profession

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Speaker 1: and they're fit and they're healthy, and they just want

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Speaker 1: to optimize everything, you know, their life and lifestyle.

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Speaker 2: High achievers.

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Speaker 1: Now, I've just had a couple come through lately, and

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Speaker 1: it's not specifically they're wanting weight loss, but they may,

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Speaker 1: for example, be unhappy that they're not shifting weight around

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Speaker 1: their abdominal area. If they're moving into their forties and fifties,

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Speaker 1: or they're not, you know, as lean as they would

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Speaker 1: hope to be given the amount of training that they're doing.

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Speaker 1: In these situations, you go through their diet and they're

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Speaker 1: eating you know, almost perfectly. You know, they're having high

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Speaker 1: protein breakfast with whole grains, and then you know they're

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Speaker 1: fasting twelve hours a day because they've heard that intermittent

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Speaker 1: fasting is good for them. And they're cutting their calves

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Speaker 1: at night because they want to go lighter, and they're

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Speaker 1: limiting their alcohol to the weekends. You know, everything is

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Speaker 1: according to the health guidelines. You know, they're kind of

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Speaker 1: ticking the box. So they're not sure why they're not

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Speaker 1: getting the results that they're looking for. You know, why

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Speaker 1: is they not as lean as they would want to be,

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Speaker 1: or why are they struggling with hairy menopause or menopause

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Speaker 1: or weight gain? Even though they're ticking every box and

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Speaker 1: in both the circumstances. You know, when I've gone through

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Speaker 1: the diets and made some minor modifications, you know, and

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Speaker 1: certain it might be meal timing or size of protein serves,

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Speaker 1: and just tried to fiddle the basic nutrients, it wasn't

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Speaker 1: until I really looked at the amount of energy that

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Speaker 1: these women had going out, and the fact that they

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Speaker 1: might have been within a killer or two of an

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Speaker 1: ideal weight but not happy that I realize they just

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Speaker 1: need to eat a little bit more, you know, they

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Speaker 1: just need an extra serve of carbohydrates at breakfast, or

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Speaker 1: they actually need carbohydrate at dinner time, and they need

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Speaker 1: because they're not hungry. Because I think that's the actual

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Speaker 1: telltale sign and something that I want anyone listening who

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Speaker 1: is resonating with that case study that if you're someone

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Speaker 1: who is getting your steps every day, you're in a

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Speaker 1: healthy weight range already. You're not overeating and binge eating

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Speaker 1: at any point in time because that's just not your nature.

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Speaker 1: You're doing high intensity training, you know, you're going to

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Speaker 1: the CrossFit, you've got a personal trainer. Literally, you never

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Speaker 1: sit down. All your energy is going out, and you're

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Speaker 1: constantly eating the same diet of the same calories and

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Speaker 1: not feeling hungry. You're probably not eating enough, and that

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Speaker 1: can be quite confronting because we're always kind of taught

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Speaker 1: we've got to eat less and be mindful. But what's

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Speaker 1: happening over time is that your body's just become so

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Speaker 1: used to your training at such a high level and

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Speaker 1: not eating enough to fuel. That's why you're not hungry,

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Speaker 1: and so hunger Leanne. For me with clients is always

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Speaker 1: such a telltale sign if they're burning their food well,

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Speaker 1: particularly if they're in the healthy weight range, because if

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Speaker 1: you're not feeling hungry and you're significantly overweight and I've

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Speaker 1: got hormonal issues, that's a whole different episode. But I'm

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Speaker 1: talking about people who are eat a healthy weight range

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Speaker 1: but actually never really feel hungry and almost eating on autoq.

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Speaker 1: They eat the same thing every day, they eat the

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Speaker 1: same healthy meal plan all the time. They always have

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Speaker 1: the fish and vegetables for dinner, the oats for breakfast,

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Speaker 1: the salad for lunch. Yet they never really feel real hungry,

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Speaker 1: and they never feel any change in their body. I

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Speaker 1: guarantee you, Lianne. They got to add a few more calories,

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Speaker 1: and usually right through the day they need a bigger breakfast,

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Speaker 1: they need a bigger lunch, and then probably even a

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Speaker 1: more substantial afternoon snap to adequately fuel. And then all

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Speaker 1: of a sudden they're hungry again and they start to

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Speaker 1: notice change in their body. They're going to the bathroom

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Speaker 1: more regularly, They're hungry, in the morning, they're looking for

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Speaker 1: food as opposed to where they've been, which is just

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Speaker 1: in shutdown mode because they're pushing, pushing, pushing to do more,

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Speaker 1: but really actively trying not to eat more. And it's interesting,

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Speaker 1: you know, as I said, I'm dealing with a few

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Speaker 1: couple of kilos with a couple of these women. But

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Speaker 1: the difference has been when they've either had a break

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Speaker 1: from training or actually just eaten more because they've had

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Speaker 1: a couple of weekends away or things like that, that

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Speaker 1: they suddenly all notice the hunger's back and their body's

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Speaker 1: burning again.

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Speaker 2: And if we always talk about hunger's actually a really

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Speaker 2: good sign. Like a lot of people shy away from it.

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Speaker 2: They think, oh, hunger's bad. I should never feel hungry.

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Speaker 2: I'm going to constantly snack or graze all day long.

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Speaker 2: But I always say to my clients, I want you

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Speaker 2: to feel hungry, like I don't want you to eat

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Speaker 2: lunch and feel hungry and how later. But I want

430
00:19:37,840 --> 00:19:39,159
Speaker 2: you to have a good breakfast. I want you to

431
00:19:39,200 --> 00:19:41,880
Speaker 2: wake up feeling hungry, have a good breakfast, feel nice

432
00:19:41,920 --> 00:19:44,000
Speaker 2: and sustained for a few hours, and then let that

433
00:19:44,160 --> 00:19:47,480
Speaker 2: hunger naturally come on before lunchtime again, and I feel

434
00:19:47,560 --> 00:19:51,280
Speaker 2: like a lot of people doing that high intensity type exercise.

435
00:19:51,400 --> 00:19:53,240
Speaker 2: Or I've got a client at the moment who's training

436
00:19:53,280 --> 00:19:55,840
Speaker 2: for a marathon, so her big runner week is up

437
00:19:55,880 --> 00:19:58,960
Speaker 2: to like thirty something kilometers and she can't eat for

438
00:19:59,119 --> 00:20:02,240
Speaker 2: like hours after that, Like she's so exhausted after her

439
00:20:02,280 --> 00:20:04,280
Speaker 2: big long Sunday run that she comes home and naps

440
00:20:04,359 --> 00:20:07,199
Speaker 2: for like two hours and it's like well past mid

441
00:20:07,280 --> 00:20:09,040
Speaker 2: day by the time she actually eats the first sort

442
00:20:09,040 --> 00:20:10,879
Speaker 2: of meal of the day besides a couple of gels

443
00:20:10,920 --> 00:20:14,480
Speaker 2: that she's had during that run, And that's just significantly underfueling.

444
00:20:14,520 --> 00:20:18,480
Speaker 2: We're not doing anything to support that refueling capability after

445
00:20:18,600 --> 00:20:20,760
Speaker 2: the workout as well. So I feel like the more

446
00:20:20,920 --> 00:20:23,200
Speaker 2: exercise you do, it can, for a lot of people

447
00:20:23,359 --> 00:20:26,080
Speaker 2: dampen down your appetite as well. So it is really

448
00:20:26,160 --> 00:20:29,199
Speaker 2: hard to I guess, eat a little bit more intuitively

449
00:20:29,520 --> 00:20:31,720
Speaker 2: when you are doing tons of exercise as well, But

450
00:20:31,800 --> 00:20:34,159
Speaker 2: you're right. Underfueling is a big thing for a lot

451
00:20:34,240 --> 00:20:36,320
Speaker 2: of people, and often I see it go two ways,

452
00:20:36,320 --> 00:20:39,680
Speaker 2: where they're underfueling, then they're overeating later at night, or

453
00:20:39,720 --> 00:20:41,560
Speaker 2: they're sort of like binging on the pantry later at

454
00:20:41,640 --> 00:20:43,720
Speaker 2: night because they've underdone it throughout the day and they're like,

455
00:20:43,840 --> 00:20:46,679
Speaker 2: oh wow, now I'm super hungry now that I've stopped,

456
00:20:46,680 --> 00:20:48,560
Speaker 2: I've got the kids to bed, I'm sitting on the count.

457
00:20:48,880 --> 00:20:51,080
Speaker 2: I can recognize how hungry I am, and it's very

458
00:20:51,119 --> 00:20:53,920
Speaker 2: difficult for them to then regulate an a normal sized

459
00:20:53,920 --> 00:20:56,520
Speaker 2: snack because they're so hungry. Or I see it going

460
00:20:56,560 --> 00:20:58,760
Speaker 2: the other way where they're underfueling and they're just never

461
00:20:58,880 --> 00:21:01,760
Speaker 2: really hungry, you said, because their body is constantly in

462
00:21:01,880 --> 00:21:04,720
Speaker 2: that kind of stressed out state that they never actually

463
00:21:04,760 --> 00:21:07,240
Speaker 2: feel hungry. So I think it's a good sign if

464
00:21:07,240 --> 00:21:09,879
Speaker 2: you've ramped up your exercise. A lot of us do

465
00:21:10,040 --> 00:21:12,600
Speaker 2: need more snacks, particularly in and around our training. It's

466
00:21:12,600 --> 00:21:14,520
Speaker 2: always good to have a little bit of a pre

467
00:21:14,640 --> 00:21:17,520
Speaker 2: workout snack before you exercise. And I'm not talking about

468
00:21:17,760 --> 00:21:19,840
Speaker 2: you know, the pre workout type of powder that gives

469
00:21:19,880 --> 00:21:21,960
Speaker 2: you that really tingly type feeling with a ton of

470
00:21:22,000 --> 00:21:24,560
Speaker 2: caffeine in it. When I say pre workout food, I'm

471
00:21:24,600 --> 00:21:27,120
Speaker 2: talking like a banana, you know, a couple of SIPs

472
00:21:27,119 --> 00:21:29,119
Speaker 2: of coffee in a madual date something like that, A

473
00:21:29,119 --> 00:21:30,920
Speaker 2: little bit of carbohydrate and board to give you some

474
00:21:31,080 --> 00:21:33,720
Speaker 2: energy and then a good meal to refuel you after.

475
00:21:33,800 --> 00:21:36,360
Speaker 2: And if you're doing your exercise session and then say

476
00:21:36,400 --> 00:21:38,280
Speaker 2: it's in the afternoon and then dinner's not for two

477
00:21:38,400 --> 00:21:41,679
Speaker 2: or three hours, you absolutely need a good quality refueling

478
00:21:41,760 --> 00:21:44,440
Speaker 2: snack like a smoothie blended up with some we bigs

479
00:21:44,520 --> 00:21:46,600
Speaker 2: and some milk and some Greek yogurt and some fruit

480
00:21:46,720 --> 00:21:49,040
Speaker 2: or something. Or you might do some fruit to some yogurt,

481
00:21:49,200 --> 00:21:50,960
Speaker 2: or you could do a handful of nuts of boiled

482
00:21:50,960 --> 00:21:52,960
Speaker 2: egg and a bit of bread or something something with

483
00:21:53,040 --> 00:21:55,040
Speaker 2: a bit of carbon and a bit of proteinage to

484
00:21:55,119 --> 00:21:58,800
Speaker 2: help you refuel your muscles and basically help to combat

485
00:21:58,880 --> 00:22:01,080
Speaker 2: some of the damage that you done during those higher

486
00:22:01,119 --> 00:22:02,439
Speaker 2: intensity exercise sessions.

487
00:22:02,760 --> 00:22:04,960
Speaker 1: And you know, it's also sprung to mind when you're

488
00:22:05,000 --> 00:22:08,880
Speaker 1: just talking. I think also the shift in supermarkets towards

489
00:22:08,960 --> 00:22:12,960
Speaker 1: a number of lower carb products means that people who

490
00:22:13,040 --> 00:22:15,920
Speaker 1: have got a real health focus are often selecting those

491
00:22:16,000 --> 00:22:19,840
Speaker 1: thinking that they're better. But the issue for really really

492
00:22:19,920 --> 00:22:22,440
Speaker 1: active people is they actually need the carbohydrate. So what

493
00:22:22,520 --> 00:22:25,000
Speaker 1: I'm thinking, he lelyand is if you're swapped to a

494
00:22:25,080 --> 00:22:28,040
Speaker 1: plant based milk and you're choosing unsweetened almond or oat milk.

495
00:22:28,600 --> 00:22:31,320
Speaker 1: If you're choosing a lower carb or high protein wrap

496
00:22:31,440 --> 00:22:34,880
Speaker 1: product and or bread, it's possible that through the day

497
00:22:35,320 --> 00:22:37,680
Speaker 1: if you're choosing berries because you think they're lowering carb,

498
00:22:38,119 --> 00:22:40,959
Speaker 1: you're having a coffee on plant based milk that's unsweetened.

499
00:22:41,640 --> 00:22:44,400
Speaker 1: You're choosing a wrap or bread at lunchtime and breakfast

500
00:22:44,440 --> 00:22:47,240
Speaker 1: that's low carb. Even though you're in your head eating

501
00:22:47,440 --> 00:22:51,160
Speaker 1: coffee and fruit and bread, you're actually getting no carbohydrate,

502
00:22:51,960 --> 00:22:53,600
Speaker 1: so it can slip in. And I'm seeing this quite

503
00:22:53,600 --> 00:22:55,720
Speaker 1: frequently my clients because they're seeing more and more of

504
00:22:55,760 --> 00:22:58,680
Speaker 1: these lower carbohydrate products crop up in supermarkets and they're

505
00:22:58,680 --> 00:23:03,080
Speaker 1: marketed as healthier or perceived is healthier. Let's not bag

506
00:23:03,200 --> 00:23:06,120
Speaker 1: the carb out. For active people, you need it, particularly

507
00:23:06,119 --> 00:23:07,560
Speaker 1: at the right time of day. And sure, if the

508
00:23:07,600 --> 00:23:09,200
Speaker 1: goal is fat loss, you might want to reduce it,

509
00:23:09,320 --> 00:23:11,359
Speaker 1: but certainly not during the day when you're most active

510
00:23:11,400 --> 00:23:14,359
Speaker 1: and doing these really high intensity training sessions like a

511
00:23:14,359 --> 00:23:17,440
Speaker 1: crossfeed or forty five where you're burning three four, five

512
00:23:17,560 --> 00:23:20,840
Speaker 1: hundred calories you know, in those hours before you've eaten.

513
00:23:21,400 --> 00:23:24,160
Speaker 1: So just be mindful of that. My active, healthy women

514
00:23:24,200 --> 00:23:27,000
Speaker 1: out there who are always trying to better themselves, it's

515
00:23:27,080 --> 00:23:29,800
Speaker 1: quite possible that those lower carb products are not quite

516
00:23:29,920 --> 00:23:31,760
Speaker 1: right for you, and when I do use them, they

517
00:23:31,800 --> 00:23:33,280
Speaker 1: always tend to be in the second half of the

518
00:23:33,359 --> 00:23:36,879
Speaker 1: day rather than the early morning. And if you're the

519
00:23:36,960 --> 00:23:41,120
Speaker 1: only fruit you have is berries and mandarins and low

520
00:23:41,200 --> 00:23:44,560
Speaker 1: car bread and wraps, quite possibly your carbohydrate is grossy

521
00:23:44,600 --> 00:23:46,320
Speaker 1: and adequate, and that's why you're not feeling hungry and

522
00:23:46,400 --> 00:23:49,760
Speaker 1: actually not seeing the changes in your body and feeling

523
00:23:49,840 --> 00:23:53,120
Speaker 1: fueled and energized, and you're just feeling tired because you're

524
00:23:53,119 --> 00:23:55,240
Speaker 1: not feeling at the right time. So there's a time

525
00:23:55,320 --> 00:23:57,639
Speaker 1: and a place for those products, but it's certainly generally

526
00:23:57,720 --> 00:23:59,639
Speaker 1: not for healthy fit people in the morning when they

527
00:23:59,640 --> 00:24:00,399
Speaker 1: need their energy.

528
00:24:00,960 --> 00:24:02,800
Speaker 2: And there's a few telltale signs as well that we

529
00:24:02,880 --> 00:24:05,720
Speaker 2: both see within our client, Susie. Is that just consistent

530
00:24:05,840 --> 00:24:09,240
Speaker 2: feeling and fatigue despite a good night's sleep, loss of

531
00:24:09,320 --> 00:24:13,520
Speaker 2: period or your menstruation, consistent low iron all of the time.

532
00:24:14,359 --> 00:24:17,320
Speaker 2: Injuries like you're just constantly getting injured, or you're constantly

533
00:24:17,359 --> 00:24:19,600
Speaker 2: feeling sick, or you're constantly feeling run down, or you

534
00:24:19,720 --> 00:24:22,200
Speaker 2: just feel like you pick up every single bug. Those

535
00:24:22,280 --> 00:24:24,879
Speaker 2: signs where you're getting injured you're sick, you've got some

536
00:24:25,040 --> 00:24:28,040
Speaker 2: deficiencies on board. You always feel fatigued no matter what,

537
00:24:28,400 --> 00:24:30,680
Speaker 2: no matter how much sleep you get, there's signs that

538
00:24:30,760 --> 00:24:33,800
Speaker 2: your nutrition isn't right and something's not quite adding up.

539
00:24:34,000 --> 00:24:36,399
Speaker 2: So that would absolutely be where I would go and

540
00:24:36,480 --> 00:24:38,560
Speaker 2: touch base and check in with the dietitian, even if

541
00:24:38,560 --> 00:24:40,040
Speaker 2: they were just to look over what you've done for

542
00:24:40,080 --> 00:24:42,399
Speaker 2: a couple of days. Definitely take a food diary in

543
00:24:42,520 --> 00:24:44,720
Speaker 2: with you, and if you ask someone that is quite active,

544
00:24:44,880 --> 00:24:46,960
Speaker 2: I would be looking for and seeking out a sports

545
00:24:47,040 --> 00:24:50,200
Speaker 2: dietitian as well to really help you, because dietitians should

546
00:24:50,280 --> 00:24:53,520
Speaker 2: be working within the field that they really specialize in.

547
00:24:53,600 --> 00:24:55,120
Speaker 2: You don't want to sort of go to a dietitian

548
00:24:55,200 --> 00:24:57,800
Speaker 2: who does everything like I wouldn't be recommending a client,

549
00:24:57,880 --> 00:25:01,080
Speaker 2: go and see someone who does diabetes, pregnancy and fat

550
00:25:01,160 --> 00:25:03,960
Speaker 2: loss and ibs and also they work with children's health

551
00:25:04,040 --> 00:25:06,359
Speaker 2: and allergies and they also work with gout. Like, you

552
00:25:06,480 --> 00:25:09,280
Speaker 2: really want a dietitian who's specialized in a certain area,

553
00:25:09,400 --> 00:25:11,720
Speaker 2: So go towards more of a sports and dietitian. Get

554
00:25:11,720 --> 00:25:13,440
Speaker 2: them to do a good lookover of what you're doing

555
00:25:13,720 --> 00:25:16,080
Speaker 2: and let you know if you're actually fueling appropriately for

556
00:25:16,200 --> 00:25:17,240
Speaker 2: the exercise that you're doing.

557
00:25:17,480 --> 00:25:21,240
Speaker 1: Yeah, good tip, And that leads very nicely into a

558
00:25:21,480 --> 00:25:25,680
Speaker 1: listener question about low iron levels. Now we have covered

559
00:25:25,720 --> 00:25:27,720
Speaker 1: iron efficiency before on the body, but it's such a

560
00:25:27,800 --> 00:25:29,840
Speaker 1: pertinent issue. We know that at least twenty percent of

561
00:25:29,920 --> 00:25:32,880
Speaker 1: austrange women have low iron or low iron stores, which

562
00:25:33,000 --> 00:25:34,720
Speaker 1: generally makes you feel like you've been hit by a bus.

563
00:25:34,840 --> 00:25:37,200
Speaker 1: And it's very common I find with women with high

564
00:25:37,320 --> 00:25:42,000
Speaker 1: energy demands, pregnancy, breastfeeding, young children, all the energies going out,

565
00:25:42,119 --> 00:25:44,480
Speaker 1: and of course our sporadic made eaters who enjoy a

566
00:25:44,520 --> 00:25:47,280
Speaker 1: stake every so often and not enough giving the body

567
00:25:47,320 --> 00:25:52,000
Speaker 1: access to well absorbed animal based iron as opposed to

568
00:25:52,040 --> 00:25:56,040
Speaker 1: plant based iron. And the question was around, you know,

569
00:25:56,359 --> 00:25:59,080
Speaker 1: I've got these blood test results from my I want

570
00:25:59,119 --> 00:26:00,920
Speaker 1: to say, this is my client. I've got these blood

571
00:26:00,920 --> 00:26:04,960
Speaker 1: test results from my doctor and they've said there's nothing wrong,

572
00:26:05,160 --> 00:26:07,040
Speaker 1: but I feel terrible lee And when I have a

573
00:26:07,119 --> 00:26:11,199
Speaker 1: look at it, the ferretin which is the stored iron,

574
00:26:11,480 --> 00:26:13,800
Speaker 1: because let's be honest, by the time the actual iron

575
00:26:13,920 --> 00:26:16,280
Speaker 1: is low, you're so deficient, like nothing's bringing you back

576
00:26:16,320 --> 00:26:19,359
Speaker 1: from that. You need an infusion. What I'm looking at

577
00:26:19,440 --> 00:26:21,960
Speaker 1: is low iron stores because if the ferretan is low,

578
00:26:22,200 --> 00:26:24,920
Speaker 1: basically that means that the body's working overtime to keep

579
00:26:25,280 --> 00:26:29,240
Speaker 1: the circulating iron on track. So if I've got a

580
00:26:29,359 --> 00:26:31,399
Speaker 1: female who's got low iron stores, I know they're going

581
00:26:31,480 --> 00:26:34,000
Speaker 1: to be tired, and that's indeed proven. So I've been

582
00:26:34,040 --> 00:26:36,320
Speaker 1: seeing these women, and I think the reference range is

583
00:26:36,400 --> 00:26:39,760
Speaker 1: like I want to say, thirty to two hundred, and

584
00:26:39,880 --> 00:26:43,320
Speaker 1: I'll see women who are like thirty five, so they're

585
00:26:43,359 --> 00:26:45,399
Speaker 1: not quite at the bottom of the bottom to have

586
00:26:45,480 --> 00:26:48,880
Speaker 1: a star next to the number, but it's pointing towards

587
00:26:49,080 --> 00:26:51,680
Speaker 1: pretty low stores. And I've seen about two or three

588
00:26:51,720 --> 00:26:53,680
Speaker 1: in the last couple of weeks alone. I had one

589
00:26:54,040 --> 00:26:57,280
Speaker 1: young mum with two little kids, like had just you know,

590
00:26:57,400 --> 00:26:59,479
Speaker 1: been breastfeeding. I think I want to say there were

591
00:26:59,480 --> 00:27:02,120
Speaker 1: two and three the kids. The iron's been low ever

592
00:27:02,200 --> 00:27:04,720
Speaker 1: since she's had the kids, and the doctor's saying, you know,

593
00:27:04,880 --> 00:27:07,600
Speaker 1: take another supplement. Well, let's just give this woman an infusion.

594
00:27:07,680 --> 00:27:11,320
Speaker 1: She's exhausted, you know, she can barely function. How tired

595
00:27:11,400 --> 00:27:13,359
Speaker 1: and run down to women need to be before we

596
00:27:13,480 --> 00:27:16,959
Speaker 1: proactively manage low iron levels and just call it as

597
00:27:17,000 --> 00:27:19,480
Speaker 1: it is, which is if your stores are low and

598
00:27:19,640 --> 00:27:22,840
Speaker 1: on the low side, even without the star, if you're

599
00:27:22,880 --> 00:27:26,400
Speaker 1: feeling tired, it's worth aggressively managing it because that's your

600
00:27:26,520 --> 00:27:30,400
Speaker 1: basic energy fuel source every single day. So if you're

601
00:27:30,480 --> 00:27:33,560
Speaker 1: breathless and feeling faint when you stand up quickly, and

602
00:27:34,000 --> 00:27:35,879
Speaker 1: know that you probably don't get enough red meat, or

603
00:27:35,960 --> 00:27:37,600
Speaker 1: know that you've had kids in the last few years,

604
00:27:37,680 --> 00:27:41,080
Speaker 1: or that you have high demands, you're having heavy periods

605
00:27:41,240 --> 00:27:45,400
Speaker 1: bleeding frequently, you know, seek out a clinician who's proactive

606
00:27:45,440 --> 00:27:47,520
Speaker 1: in managing it, because I just think these poor women

607
00:27:47,560 --> 00:27:50,320
Speaker 1: are exhausted. Why are we making them run around with

608
00:27:50,400 --> 00:27:53,080
Speaker 1: low iron and expecting them to pop these brutal supplements

609
00:27:53,119 --> 00:27:56,320
Speaker 1: which take months to work in some cases, when there

610
00:27:56,320 --> 00:27:58,520
Speaker 1: are more aggressive solutions that can get you back to,

611
00:27:58,800 --> 00:28:01,520
Speaker 1: you know, being in a position to feel better, and

612
00:28:01,560 --> 00:28:03,160
Speaker 1: then you're probably going to feel better and eat better

613
00:28:03,640 --> 00:28:06,240
Speaker 1: and be less likely to have issues with your iron

614
00:28:06,280 --> 00:28:09,480
Speaker 1: in general. So I think push for active management of

615
00:28:09,520 --> 00:28:12,159
Speaker 1: low iron levels. And yeah, if your feroshen is on

616
00:28:12,280 --> 00:28:15,200
Speaker 1: the low side and you're feeling pretty rotten, I'd be

617
00:28:15,320 --> 00:28:17,680
Speaker 1: sort of seeking out treatment options for that rather than

618
00:28:17,840 --> 00:28:21,800
Speaker 1: waiting until you're purely completely iron deficient to do anything about.

619
00:28:21,600 --> 00:28:24,159
Speaker 2: It one percent. And I think it's important to know

620
00:28:24,320 --> 00:28:27,520
Speaker 2: that with supplementation it can take months through the diet,

621
00:28:27,640 --> 00:28:29,800
Speaker 2: like you said. So as you said, if you're just

622
00:28:30,160 --> 00:28:32,080
Speaker 2: feeling like you can barely lift your head off the

623
00:28:32,160 --> 00:28:34,720
Speaker 2: pill in the morning, perhaps an infusion is a really

624
00:28:34,760 --> 00:28:37,239
Speaker 2: good idea and the doctors won't routinely offer it out

625
00:28:37,320 --> 00:28:39,960
Speaker 2: unless you know your iym's in the absolute tank and

626
00:28:40,000 --> 00:28:41,680
Speaker 2: it's got you know, the red stars next to it

627
00:28:41,760 --> 00:28:44,120
Speaker 2: from the pathology slip. But it is well worth having

628
00:28:44,160 --> 00:28:46,080
Speaker 2: a discussion that if you've been on iron tablets for

629
00:28:46,160 --> 00:28:48,360
Speaker 2: months and it's not doing anything, I would look to

630
00:28:48,400 --> 00:28:51,120
Speaker 2: swap to a different brand of iron tablets, particularly if

631
00:28:51,160 --> 00:28:54,040
Speaker 2: you find that your tablets make you quite constipated. Sometimes

632
00:28:54,080 --> 00:28:56,600
Speaker 2: a liquid can do better than a tablet. And absolutely

633
00:28:56,680 --> 00:28:59,000
Speaker 2: making sure that you're either taking your iron supplement with

634
00:28:59,080 --> 00:29:02,880
Speaker 2: the vitamin C or your good a vitamin C source

635
00:29:02,960 --> 00:29:05,240
Speaker 2: within that tablet as well, because a lot of iron

636
00:29:05,240 --> 00:29:07,880
Speaker 2: supplements to actually include vitamin C to help increase the

637
00:29:07,960 --> 00:29:10,760
Speaker 2: absorption of that. Also making sure that you're not taking

638
00:29:10,840 --> 00:29:14,200
Speaker 2: it with super high fiber products like metamucil like Wheat

639
00:29:14,240 --> 00:29:16,960
Speaker 2: brand at the same time, or also tea and coffee,

640
00:29:16,960 --> 00:29:19,640
Speaker 2: because the tannins in that tea and coffee decap included

641
00:29:19,680 --> 00:29:21,880
Speaker 2: can actually block the absorption of the iron as well.

642
00:29:22,240 --> 00:29:24,000
Speaker 2: So an iron infusion is one thing, but if you

643
00:29:24,040 --> 00:29:26,160
Speaker 2: are on the tablet's or the liquids, you really need

644
00:29:26,200 --> 00:29:28,600
Speaker 2: to make sure you're doing the right things in terms

645
00:29:28,640 --> 00:29:30,200
Speaker 2: of taking it as well and not taking what we

646
00:29:30,320 --> 00:29:33,440
Speaker 2: call iron blockers with it, because iron is a big thing,

647
00:29:33,520 --> 00:29:37,000
Speaker 2: particularly for females because we bleed. So if you look

648
00:29:37,000 --> 00:29:39,800
Speaker 2: at how much iron a man needs each day in Australia,

649
00:29:39,840 --> 00:29:43,320
Speaker 2: the recommendations are about eight milligrams a day. A female

650
00:29:43,520 --> 00:29:46,920
Speaker 2: betweet about twenty to fifty years of age, it's eighteen

651
00:29:47,080 --> 00:29:49,360
Speaker 2: milligrams a day, so it's sex ten milligrams. It's more

652
00:29:49,400 --> 00:29:51,560
Speaker 2: than double what men need, and once you're hitting that

653
00:29:51,640 --> 00:29:53,960
Speaker 2: sort of metapause you're sort of fifty to fifty five plus,

654
00:29:54,160 --> 00:29:56,520
Speaker 2: it drops down to about eight milligrams a day. So

655
00:29:56,560 --> 00:29:59,800
Speaker 2: it's really to do with menstrual bleeding where women need

656
00:29:59,840 --> 00:30:02,200
Speaker 2: a lo lot more iron, and then you add pregnancy

657
00:30:02,280 --> 00:30:04,440
Speaker 2: in the mix and boom. Pregnant women are up to

658
00:30:04,520 --> 00:30:07,880
Speaker 2: twenty seven milligrams of iron. I myself was low and

659
00:30:07,920 --> 00:30:10,120
Speaker 2: iron during pregnancy, and I'm yet to meet any one

660
00:30:10,160 --> 00:30:12,880
Speaker 2: of my friends that didn't have low, if not very

661
00:30:13,040 --> 00:30:15,880
Speaker 2: very borderline low iron during pregnancy. And that's why you

662
00:30:15,960 --> 00:30:19,080
Speaker 2: feel so fatigued during pregnancy because I always say the

663
00:30:19,120 --> 00:30:21,560
Speaker 2: baby is like a little gretola. It just sucks the

664
00:30:21,640 --> 00:30:24,280
Speaker 2: iron out of the mum. So it's really important to

665
00:30:24,320 --> 00:30:26,960
Speaker 2: stay on top of your iron during pregnancy. And myob

666
00:30:27,200 --> 00:30:28,800
Speaker 2: without even giving me a blood test, I had to

667
00:30:28,840 --> 00:30:30,800
Speaker 2: push to get a blood test. He was like, let's

668
00:30:30,840 --> 00:30:33,280
Speaker 2: just start iron supplements from the second trimester, because he

669
00:30:33,360 --> 00:30:35,120
Speaker 2: just knows that all of his clients end up iron

670
00:30:35,120 --> 00:30:37,760
Speaker 2: efficient anyway, and particularly if he's got plant based clients.

671
00:30:37,800 --> 00:30:39,440
Speaker 2: He's like, let's just do it from the very beginning,

672
00:30:39,520 --> 00:30:41,840
Speaker 2: like as soon as they find out, because pregnancy is

673
00:30:41,880 --> 00:30:44,560
Speaker 2: really that time where your iron levels plummet, and twenty

674
00:30:44,600 --> 00:30:47,120
Speaker 2: seven milligrams a day is a lot of iron to eat,

675
00:30:47,400 --> 00:30:49,520
Speaker 2: particularly if you're not someone that likes red meat or

676
00:30:49,640 --> 00:30:51,360
Speaker 2: is eating a lot of red meat, which we know

677
00:30:51,440 --> 00:30:53,840
Speaker 2: from the health research it's not really recommended more than

678
00:30:53,880 --> 00:30:56,000
Speaker 2: sort of like once or twice a week anyway. So

679
00:30:56,360 --> 00:30:59,040
Speaker 2: I really do feel like it's a big nutrient of concern,

680
00:30:59,360 --> 00:31:02,520
Speaker 2: particularly for females who bleed quite heavily. And when we

681
00:31:02,560 --> 00:31:05,400
Speaker 2: say bleeding quite heavily, we're really talking about changing a

682
00:31:05,520 --> 00:31:08,200
Speaker 2: powder a tamp on every one to two hours. I

683
00:31:08,240 --> 00:31:10,400
Speaker 2: would say that it is more than normal, and you

684
00:31:10,480 --> 00:31:12,560
Speaker 2: would definitely want to go and get your iron levels

685
00:31:12,640 --> 00:31:14,880
Speaker 2: tested because you probably want to take some sort of

686
00:31:14,960 --> 00:31:17,400
Speaker 2: supplement if you are deficient, and then an extra little

687
00:31:17,440 --> 00:31:20,120
Speaker 2: bit during your menstrual cycle as well to sort of

688
00:31:20,240 --> 00:31:22,440
Speaker 2: combat the extra bleeding that's happening there as well.

689
00:31:22,720 --> 00:31:24,600
Speaker 1: Yeah, and I see quite a few women, you know,

690
00:31:24,720 --> 00:31:26,480
Speaker 1: in their forties and fifties who may have had a

691
00:31:26,560 --> 00:31:29,400
Speaker 1: really normal cycle and now they're going through these perimenopause

692
00:31:29,480 --> 00:31:32,200
Speaker 1: years and suddenly they're having periods much more frequently, so

693
00:31:32,280 --> 00:31:35,560
Speaker 1: it might be once every couple of weeks and bleeding constantly,

694
00:31:35,680 --> 00:31:37,840
Speaker 1: and so all of a sudden, their iron is being

695
00:31:37,920 --> 00:31:41,040
Speaker 1: depleted over time. But I think that it should be routinely,

696
00:31:41,400 --> 00:31:45,480
Speaker 1: you know, checked after you've given birth and certainly post breastfeeding,

697
00:31:45,520 --> 00:31:49,080
Speaker 1: to see where people's iron levels are at, because we

698
00:31:49,240 --> 00:31:52,080
Speaker 1: know already these women are as tired, like we should

699
00:31:52,160 --> 00:31:54,880
Speaker 1: routinely check it and aggressively manage it. So don't be

700
00:31:54,960 --> 00:31:57,160
Speaker 1: scared to push on that with the doctor, particularly if

701
00:31:57,240 --> 00:31:59,800
Speaker 1: you have you know, tried supplements and it's just not working,

702
00:32:00,000 --> 00:32:01,960
Speaker 1: becauselet's be honestly, and they can be pretty harsh on

703
00:32:02,000 --> 00:32:04,960
Speaker 1: the gut, you know. I know myself in the past

704
00:32:05,000 --> 00:32:06,680
Speaker 1: when I've had low iron, I don't want to take

705
00:32:06,720 --> 00:32:08,080
Speaker 1: it because I know it's going to rip through my

706
00:32:08,320 --> 00:32:11,240
Speaker 1: gart and feel awful. So it's like, you know, pretty

707
00:32:11,280 --> 00:32:14,160
Speaker 1: difficult to get that balance right for people. So you know,

708
00:32:14,320 --> 00:32:17,400
Speaker 1: there are a number of different supplement types available, and

709
00:32:17,480 --> 00:32:20,640
Speaker 1: some that are kinder on the gut than others, and there's.

710
00:32:20,480 --> 00:32:21,160
Speaker 2: Certainly the option.

711
00:32:21,360 --> 00:32:23,440
Speaker 1: So if your stores are low, I wouldn't sit on

712
00:32:23,520 --> 00:32:25,480
Speaker 1: it for too long because to build up from that

713
00:32:26,320 --> 00:32:28,640
Speaker 1: is very, very challenging when you're already trying to juggle

714
00:32:28,720 --> 00:32:31,440
Speaker 1: so many different things. So yeah, that's sort of my

715
00:32:32,360 --> 00:32:35,800
Speaker 1: feeling of fatigue in my experience with this age of women,

716
00:32:36,200 --> 00:32:39,320
Speaker 1: it's either low iron and low iron stores. I do

717
00:32:39,520 --> 00:32:42,200
Speaker 1: see some with low DHGA. I've mentioned that before, particularly

718
00:32:42,280 --> 00:32:45,400
Speaker 1: post breastfeeding, so that's the precursor to testosterone, so you

719
00:32:45,480 --> 00:32:47,720
Speaker 1: can feel sort of quite tired and run down. But

720
00:32:47,840 --> 00:32:50,040
Speaker 1: the feeling of iron deficiency that's the best way I

721
00:32:50,120 --> 00:32:51,959
Speaker 1: can describe it to you, it's when you wake up

722
00:32:51,960 --> 00:32:54,600
Speaker 1: and you feel like you haven't slept, you're sort of

723
00:32:54,760 --> 00:32:58,160
Speaker 1: collapsing exhausted. At eight nine o'clock at night, you go

724
00:32:58,320 --> 00:33:00,600
Speaker 1: upstairs and you're a bit breathless or even a bit faint.

725
00:33:00,720 --> 00:33:02,760
Speaker 1: You know, these are all signs. And then also and

726
00:33:02,800 --> 00:33:05,360
Speaker 1: the interesting one is if you have some unusual cravings

727
00:33:06,560 --> 00:33:08,680
Speaker 1: that can also be indicative of low iron, which people

728
00:33:08,760 --> 00:33:10,640
Speaker 1: might describe when they're pregnant. They want to eat rocks

729
00:33:10,680 --> 00:33:14,520
Speaker 1: and things very common in low iron levels. So pay

730
00:33:14,560 --> 00:33:16,800
Speaker 1: attention to your body. If it's telling you it's tired,

731
00:33:17,280 --> 00:33:19,880
Speaker 1: it may indeed be worth getting a blood test.

732
00:33:20,440 --> 00:33:22,880
Speaker 2: Just make a quick point about babies because I actually

733
00:33:22,920 --> 00:33:25,040
Speaker 2: follow this like baby lead weaning page and with meal

734
00:33:25,120 --> 00:33:28,000
Speaker 2: and all the solids. Iron is actually really important for

735
00:33:28,120 --> 00:33:31,400
Speaker 2: babies from six months because the natural iron saws and

736
00:33:31,480 --> 00:33:33,560
Speaker 2: breast milk naturally start to drop off. So there's a

737
00:33:33,600 --> 00:33:35,680
Speaker 2: reason that we want to start to introduce solids around

738
00:33:35,760 --> 00:33:39,240
Speaker 2: six months, whether you're breastfeeding or formula feeding as well.

739
00:33:39,440 --> 00:33:41,240
Speaker 2: And I follow a lot of these baby lead weining

740
00:33:41,280 --> 00:33:43,479
Speaker 2: pages for like recipe ideas and that sort of thing,

741
00:33:43,800 --> 00:33:46,800
Speaker 2: and there's a big misconception that like under one is

742
00:33:46,920 --> 00:33:48,960
Speaker 2: just for fun, Like babies don't need to eat anything

743
00:33:49,040 --> 00:33:51,000
Speaker 2: under one, it's just for fun. It doesn't matter what

744
00:33:51,080 --> 00:33:53,320
Speaker 2: you feed them. It absolutely matters. And there are a

745
00:33:53,440 --> 00:33:56,320
Speaker 2: lot of babies and children out there with iron deficiencies

746
00:33:56,360 --> 00:33:59,400
Speaker 2: as well, because parents don't understand that from about six

747
00:33:59,480 --> 00:34:02,000
Speaker 2: months old, baby stores of iron get really low in

748
00:34:02,040 --> 00:34:04,680
Speaker 2: the breast milk that you're providing doesn't really have anywhere

749
00:34:04,680 --> 00:34:07,280
Speaker 2: near as much iron as it originally did. So trying

750
00:34:07,280 --> 00:34:09,800
Speaker 2: to get iron into your babies from six months should

751
00:34:09,840 --> 00:34:12,480
Speaker 2: be the number one priority, as you know, as long

752
00:34:12,520 --> 00:34:15,640
Speaker 2: as of course serving safe food and appropriate food for

753
00:34:15,760 --> 00:34:17,799
Speaker 2: babies of that age as well, you know, sticking away

754
00:34:17,840 --> 00:34:20,440
Speaker 2: from we're not serving honey that sort of thing. So

755
00:34:20,520 --> 00:34:22,919
Speaker 2: the food safety is one thing, but also really trying

756
00:34:22,960 --> 00:34:25,440
Speaker 2: to prioritize the iron in the diet. So I make

757
00:34:25,480 --> 00:34:28,160
Speaker 2: me these little beef meatballs. We've tried a little bit

758
00:34:28,200 --> 00:34:31,360
Speaker 2: of liver, we've done. We do hempsys with avocado on

759
00:34:31,400 --> 00:34:34,000
Speaker 2: a whole week toast. We do smashed up chickpeas and

760
00:34:34,400 --> 00:34:36,760
Speaker 2: little black beans as well, which he loves because legims

761
00:34:36,800 --> 00:34:38,560
Speaker 2: and beans are really high on iron. As well, so

762
00:34:38,640 --> 00:34:41,560
Speaker 2: it's not just for women, it's also really important for babies.

763
00:34:41,600 --> 00:34:43,600
Speaker 2: So I really wanted to make that note because I

764
00:34:43,719 --> 00:34:46,080
Speaker 2: see it everywhere, Susie, like under one is just for fun.

765
00:34:46,160 --> 00:34:48,520
Speaker 2: It doesn't matter if your little one eats anything. Well,

766
00:34:48,600 --> 00:34:50,520
Speaker 2: it does matter because a lot of babies are ending

767
00:34:50,600 --> 00:34:53,919
Speaker 2: up with quite bad iron deficiencies because it's not really

768
00:34:54,360 --> 00:34:57,279
Speaker 2: talked about how important iron is at around that sort

769
00:34:57,320 --> 00:34:59,200
Speaker 2: of six or twelve month age. For four, babies are

770
00:34:59,239 --> 00:35:01,440
Speaker 2: really kind of eating things. So as much as you

771
00:35:01,520 --> 00:35:03,719
Speaker 2: can to get some on into little bob, start is

772
00:35:03,800 --> 00:35:06,359
Speaker 2: absolutely essential. Good tip, all right.

773
00:35:06,440 --> 00:35:08,280
Speaker 1: Well, that brings us to the end of the Nutrition

774
00:35:08,440 --> 00:35:11,560
Speaker 1: Couch podcast for another Sunday. If you haven't done so already,

775
00:35:11,800 --> 00:35:14,319
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776
00:35:14,320 --> 00:35:17,080
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777
00:35:17,120 --> 00:35:19,840
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778
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779
00:35:22,960 --> 00:35:25,800
Speaker 1: you're interested in hearing more about hormones, gut health, and

780
00:35:25,880 --> 00:35:28,400
Speaker 1: fat loss. We have our recent live tour up for

781
00:35:28,600 --> 00:35:31,880
Speaker 1: sale on our website, the nutritioncouch dot com, and we

782
00:35:31,960 --> 00:35:35,120
Speaker 1: will see you back on Wednesday for our regular product review.

783
00:35:35,480 --> 00:35:37,120
Speaker 2: Have a great week catching US next week,