Speaker 1: So I don't think it had come as any surprise
Speaker 1: that I love the health and fitness industry and it's
Speaker 1: been an enormous part of my life for over two decades.
Speaker 2: But one thing that I hate, and I.
Speaker 1: Don't use that word lightly, is just how prominent this
Speaker 1: diet culture has become in the health space when most
Speaker 1: of these diets, if not all of them, are anything
Speaker 1: but healthy. From talking to so many people, I understand
Speaker 1: why it is so confusing to figure out what's healthy
Speaker 1: and what's not, And I feel like it's really important.
Speaker 1: It's part of my responsibility that I answer questions like
Speaker 1: this for you.
Speaker 3: I'd be very interested to see what your thoughts are
Speaker 3: on keto.
Speaker 4: Just wondering your thoughts on juice cleanses. Do you view
Speaker 4: them as a fad diet, a good way to de tops,
Speaker 4: or a good way to strip f.
Speaker 1: Our favorite nutrition as Shanna will be in a little
Speaker 1: later on to help me answer these questions. But first,
Speaker 1: pelvic flaw? What is it and who does it impact?
Speaker 1: Is it just pregnant women or old men or is
Speaker 1: it something.
Speaker 2: That we should all know about? Well?
Speaker 1: With Sess and I expecting our fourth daughter only a
Speaker 1: few weeks away. I thought it was the perfect time
Speaker 1: to chat to a good friend of mine about pelvic
Speaker 1: floor fitness and exercise during pregnancy and postpartum. So if
Speaker 1: you're expecting, or you have a partner a friend that's expecting,
Speaker 1: or you've recently given birth and you want some tips
Speaker 1: that you're going to help make sure you stick around.
Speaker 1: I'm so excited that we are joined now by not
Speaker 1: only someone who is a wonderful friend of mine, but
Speaker 1: she is a physiotherapist, women's health experts specializing in pregnancy,
Speaker 1: post natal and pelvic floor and owner of the wonderful
Speaker 1: fit to Deliver Pilarate Shidio just for women pregnant or
Speaker 1: post natal. And my great friend Chloe law Back, Welcome
Speaker 1: to the WOODLFE.
Speaker 5: Great to be here. How exciting.
Speaker 1: There's so many things I want to talk to you about.
Speaker 1: I think let's jump straight into it because the question
Speaker 1: that you probably get the most is should you exercise
Speaker 1: while you are pregnant?
Speaker 2: Yeah?
Speaker 5: What a ripper question to start us off. Absolutely, yes,
Speaker 5: you should exercise when you're pregnant, provided there are no
Speaker 5: contra indications, and in actual fact, the contra indications are
Speaker 5: things like extremely high blood pressure, or pre existing medical stuff,
Speaker 5: which is actually pretty rare. So provided that you're fit
Speaker 5: and healthy, which ninety five or ninety eight percent of
Speaker 5: pregnant women are, yes, you should be exercising. And the
Speaker 5: guidelines for the amount of exercise you do and the
Speaker 5: intensity are the same as for everyday Australians, So we
Speaker 5: should be doing one hundred and fifty minutes a week
Speaker 5: of moderate intensity exercise, so that's about half an hour
Speaker 5: a day, and that's going to just lead to so
Speaker 5: many benefits, not only during pregnancy for the mum, but
Speaker 5: also for the bub which is really great. You're setting
Speaker 5: yourself up for great success and ultimately optimizing your recovery
Speaker 5: after you've had the baby, but you're also giving your
Speaker 5: bubba the best start in life that you can, which
Speaker 5: is one of the coolest things I think you can do.
Speaker 1: I don't think there's a woman out there who would
Speaker 1: be listening to this who's either about to go through
Speaker 1: pregnancy or perhaps has that wouldn't be.
Speaker 2: Nodding along going well.
Speaker 1: I don't need any more reasons than that totally. There
Speaker 1: still is a little bit of a funny stigma attached
Speaker 1: to pregnant women exercising isn't.
Speaker 5: There totally absolutely, Yeah.
Speaker 1: Why why do you think that is?
Speaker 2: Well?
Speaker 5: I think because in the olden days, people used to
Speaker 5: like to wrap pregnant women up in cotton wool, and
Speaker 5: the advice, probably thirty five forty years ago, was to rest,
Speaker 5: and the medical evidence at the time support of that.
Speaker 5: But since then we've got a bunch of really good,
Speaker 5: rigorous research to show the benefits of exercising during pregnancy.
Speaker 5: And one of the main reasons that people I think
Speaker 5: are reluctant perhaps to start exercising or to continue is
Speaker 5: just fear. So they're worried that they can perhaps cause
Speaker 5: damage to the baby's development, or particularly in the first trimester,
Speaker 5: I think people are concerned about miscarrying. And that's a
Speaker 5: really a valid concern that I talked to lots of
Speaker 5: women about when they call up when they're seven or
Speaker 5: six weeks pregnant and they're wondering if it's okay to exercise.
Speaker 5: But it's almost more important for those women to be
Speaker 5: exercising once the pregnancy is well established. Then you want
Speaker 5: to be breeping all those benefits and making sure that
Speaker 5: your pregnancy is really healthy, you're really healthy, and that
Speaker 5: your baby's really healthy and again you're optimizing all of
Speaker 5: the things are going to help you recover. So I
Speaker 5: think it's fear and also just a lack of awarenes
Speaker 5: It's just lack of education because maybe their grandmothers and
Speaker 5: their mothers are saying, oh, it's time for you to
Speaker 5: rest and put your feet up, and you're working too hard,
Speaker 5: and you know, how could you be bothered to do
Speaker 5: the exercise after all of that hard day work And
Speaker 5: it's just, you know, it's just not right. So it's
Speaker 5: great that there's an opportunity for us to spread the
Speaker 5: word that exercise is definitely a really great thing to
Speaker 5: do while you're pregnant. The caveat in exercise is that
Speaker 5: it's got to be something that you like. You better,
Speaker 5: you may as well choose something that you like, and
Speaker 5: it has to be you have to listen to your body.
Speaker 5: So if you're really really exhausted because you haven't slept,
Speaker 5: because you've been so sick with nausea during your pregnancy,
Speaker 5: or you've just got zero energy, then you're crazy to
Speaker 5: try and push yourself to go and do a thirty
Speaker 5: minute workout. But if you can get the energy to
Speaker 5: walk around the block or to do lapse of your
Speaker 5: whole way that is already going to give you some benefits.
Speaker 5: So you have to take the pressure of yourself and
Speaker 5: do what you can when you can, and then when
Speaker 5: you're feeling a little bit more energetic, that's when you
Speaker 5: can put your foot on the gas a little and
Speaker 5: do a bit more.
Speaker 1: You must get a lot of questions about what is
Speaker 1: the best type of exercise to do while I'm pregnant
Speaker 1: or post nat or what do you say when you
Speaker 1: get asked that question?
Speaker 5: So, low impact, moderate intensity, right, okay, So if you
Speaker 5: love cycling or rowing or.
Speaker 1: So resistance type classes or pilates.
Speaker 5: Walking, all that stuff is exactly what you want to
Speaker 5: be doing. Where it's enough to get your heart rate
Speaker 5: up and to make you feel a little bit huffed
Speaker 5: and puff so that you can still carry on a conversation.
Speaker 5: That's the level of heart rate that you want to have,
Speaker 5: so that you've got a little bit of breathless feeling,
Speaker 5: but you can still talk. That's the intensity and low
Speaker 5: impact so that you're not putting pressure on your joints,
Speaker 5: because your joints are softening during pregnancy to prepare for delivery,
Speaker 5: and that happens from about starts happening from about eight weeks,
Speaker 5: so the little hormones get into the ligaments and start
Speaker 5: to create more space, particularly around the pelvis, and so
Speaker 5: higher impact exercise can lead to a little bit of
Speaker 5: discomfort in pelvic joints or other joints. So low impact
Speaker 5: is better. And low impact is also really good because
Speaker 5: your pelvic floor muscles, which are under extra load, can
Speaker 5: tolerate a low impact move, but less likely to tolerate
Speaker 5: higher impact exercise.
Speaker 1: So higher impact you're talking about jumping squats and jumping
Speaker 1: lunges and burpies and this kind of stuff.
Speaker 2: You yeah, yeah, yeah, running, yeah yeah.
Speaker 5: So people who love running are the ones who usually
Speaker 5: don't like to hear about low impact exercise because people
Speaker 5: who love running want to keep running. And I understand
Speaker 5: that running is a fabulous exercise, but I've seen the
Speaker 5: evidence that it's better to have a little break from
Speaker 5: running after your second trimester and get back to it
Speaker 5: in the post natal period once your pelvic floor is
Speaker 5: strong enough and your joints of are strong, because it's
Speaker 5: just a lot of pressure on the pelvic floor and
Speaker 5: it's a short window of your life to cut back
Speaker 5: on something even if you love it, and then we
Speaker 5: can get back into it afterwards.
Speaker 1: So then from a post natal perspective, you get your
Speaker 1: six week check from your doctor, you have six weeks off,
Speaker 1: giving yourself plenty of time to rest and recuperate and
Speaker 1: spend time with a little bub And then if you
Speaker 1: get your six week check from your doctor, the advice
Speaker 1: is you continue on with the low to moderate intensity,
Speaker 1: lower impact stuff that you were doing during the pregnancy
Speaker 1: and slowly but surely build yourself back up. Yeah, over
Speaker 1: what time period to potentially then get back to running
Speaker 1: for those women out there that are listening that do
Speaker 1: love running.
Speaker 5: Yeah, So, provided all is well, then three months is
Speaker 5: the recommended time to start being able to do a
Speaker 5: bit more high impact exercise. So your first six weeks
Speaker 5: you kind of in your little bubble with your baby
Speaker 5: and getting to know your family and spending time learning
Speaker 5: how to feed and all of those things, and recovering
Speaker 5: from the delivery. Gentle walking, gentle stretching is great. And
Speaker 5: then from six to twelve weeks you can up the
Speaker 5: ante a little bit with that load and moderate intense
Speaker 5: but still low impact. And then from twelve weeks on wards,
Speaker 5: if your pelvic floor feels strong enough and you're ready
Speaker 5: and you're keen, then you can start to introduce some
Speaker 5: more high impact load if those joints and muscles are
Speaker 5: ready for that. And so there's a test. It's called
Speaker 5: the stress test, and it's a star jump and a
Speaker 5: cough at the same time three times. So when I
Speaker 5: show it to people, they're like, holy moley, no, I'm
Speaker 5: not ready for that. It's well, if you can't do
Speaker 5: a cough and a star jump three times, then I
Speaker 5: think a five k run is probably going to be
Speaker 5: beyond what your pelvic floor is ready for. But the
Speaker 5: progression you just touched on that, and that's exactly what
Speaker 5: you do. You start with a walk run program, so
Speaker 5: you walk for four minutes, run for a minute. You
Speaker 5: allow your body chance to strengthen up and to adjust,
Speaker 5: but you've got to keep up with your pelvic floor
Speaker 5: exercises and the strengthening of your core muscles and the
Speaker 5: glutes and all of that good stuff so that you're
Speaker 5: ready to run.
Speaker 1: So just we're talking about, you know, coming back gradually
Speaker 1: and at the right pace for us after having a baby.
Speaker 2: It's not a race.
Speaker 5: It's not a race.
Speaker 1: Every pregnancy is different. Work yourself back. If you can
Speaker 1: exercise once a week, great, twice a week, great, three
Speaker 1: times a week, great, do what you can.
Speaker 5: Dance around the house every day exactly.
Speaker 1: You know, if you're torn between having an app that
Speaker 1: you desperately need or fitting a workout in, have an app,
Speaker 1: you know like that is most likely a much better
Speaker 1: choice for you to make, and then just work yourself back,
Speaker 1: slowly but surely. Now, I'd love you to give our
Speaker 1: listeners your thoughts on peerlvic floor, because you said something
Speaker 1: to me really interesting once, you said, Sam, everyone should
Speaker 1: do pervict floor and I said every woman and you said, no,
Speaker 1: every person, and I was like, oh, even me, And
Speaker 1: so it's always stuck with me. It's always stuck with me.
Speaker 1: I do my perfect floors after hearing that, So I'd
Speaker 1: love you to elaborate on that a little bit more.
Speaker 5: You're damn right. So pelvic floor muscles, we all have them.
Speaker 5: They're part of our core. They support our organs underneath
Speaker 5: in men and women. So in women, the difference is
Speaker 5: that we have three openings in the pelvic floor, and
Speaker 5: so that's what makes our muscles a little more vulnerable,
Speaker 5: whereas in men there's just two openings in the pelvic floor,
Speaker 5: and the urethra is really long, like in a woman
Speaker 5: it's just a four centimeter tube. In a man it's
Speaker 5: a variable length, but fourteen centimeters or so, so there's
Speaker 5: a long way for the weed to go before it
Speaker 5: accidentally leaks out. That's the difference. So women have got
Speaker 5: a more vulnerable pelvic floor because of those three openings.
Speaker 5: And then with childbirth, so the pregnancy weight of holding
Speaker 5: the baby in the extra fluid plus the delivery is
Speaker 5: what it leads to some stretching and perhaps some damage
Speaker 5: to the pelvic floor muscles. So that's why we hear
Speaker 5: about it more from women in those years, the thirties
Speaker 5: and forties. In men, we hear about pelvic floor dysfunction
Speaker 5: much later in life. So that's when the prostate land
Speaker 5: gets enlarged often and removed, and then the tension around
Speaker 5: the urethra is gone, and so then men have to
Speaker 5: then learn how to activate their pelvic floor muscles to
Speaker 5: control the flow of urine because that pressure has been
Speaker 5: removed once the prostate's removed. So there's no get out
Speaker 5: of jail free card. But the stats are definitely stacked
Speaker 5: up against women, so one in three women who've had
Speaker 5: a baby will experience stressing continents, and it's about one
Speaker 5: in five men in their sixties. So it's much laid
Speaker 5: down the track and it's much less prevalent, but it's
Speaker 5: still really important. And if you think about weightlifting or
Speaker 5: something that men and women both do where it puts
Speaker 5: pressure down on the pelvic floor, that's when men really
Speaker 5: need to focus on balancing that load or that intrabdominal
Speaker 5: pressure by having enough pelvic floor strength.
Speaker 1: And this is not something we know for women. It's
Speaker 1: not a post pregnancy thing. This is a during during pregnancy.
Speaker 5: During life. So teenage girls really should know how to
Speaker 5: should be taught or should understand or have some more
Speaker 5: education about how to activate their pelvic floor muscles, because
Speaker 5: there's lots of young women or girls who haven't had
Speaker 5: a baby who still experience involuntary loss of urine, and
Speaker 5: particularly sporty girls, particularly the athletic girls, the netballers, the
Speaker 5: trampoline as, the gymnasts, the horse riders, the hurdlers, the sprinters, basketballers,
Speaker 5: so they've got lots of pressure. They're doing those high
Speaker 5: impact sports with lots of pressure on the pelvic floor muscles.
Speaker 5: And often they just haven't been taught the mechanics of
Speaker 5: activating the pelvic floor muscles, or they've got really well
Speaker 5: developed external muscles like their abs are super strong, their
Speaker 5: back muscles, their groups, but there's been no focus from
Speaker 5: the strength and conditioning side of things on the deeper
Speaker 5: pelvic floor muscles.
Speaker 2: So how do we build up our perfect floor.
Speaker 5: Well, unfortunately, it's a bit boring and it's just one
Speaker 5: of those things you kind of got to just do
Speaker 5: and you can't always do it along with other exercise.
Speaker 5: So it has to be specific initially so that you're
Speaker 5: really focusing on the muscles. So the first thing is
Speaker 5: understanding where the muscles are. So they're the muscles that
Speaker 5: are at the base of your pelvis, running from your
Speaker 5: pubic bone at the front and attaching to your tailboat
Speaker 5: at the back. So you picture that hammock of muscle
Speaker 5: and it's sitting like a bowl holding up all your organs.
Speaker 5: And then for girls, imagining that you're tightening around your
Speaker 5: back passage. And I say for girls because boys don't
Speaker 5: ever hold in farts, so.
Speaker 1: You don't understand.
Speaker 5: So we'll get to you in a minute. So I
Speaker 5: say to the girls, if you're the lift with your
Speaker 5: boss and you've just been having your chickpea soup for
Speaker 5: your homus on toast. You've got to squeeze and tighten
Speaker 5: around your back passage. And we say around the back
Speaker 5: passage because there's so many nerve innings. There way more
Speaker 5: nerve things that are in your vagina, so you're tightening
Speaker 5: around the vagina too, But it's a different feeling around
Speaker 5: the back paste. You've got much more feedback, so it's
Speaker 5: the same muscles. You can just feel it more at
Speaker 5: the back, so you squeeze and tighten, but your bum
Speaker 5: stays relaxed and your legs are relaxed. You can feel
Speaker 5: a little bit of pulling in from your tummy and
Speaker 5: that's activating your pelvic floor. For boys, you're going to
Speaker 5: imagine walking into Port Philip Bay down there in the
Speaker 5: nice freezing sixteen degree water and just slowly as you're
Speaker 5: getting deeper and deeper and the water's coming up your
Speaker 5: thighs up and it's just about to touch your balls.
Speaker 5: That feeling of everything lifting and drawing in is activating
Speaker 5: your pelvic floor muscles.
Speaker 2: Right, okay, And how long do you hold it for?
Speaker 5: So when you're starting out about three seconds, so you
Speaker 5: want to get a really strong contraction, give it everything
Speaker 5: you've got, and then release fully. So it's just as
Speaker 5: important to release fully, same as any muscle. If you're
Speaker 5: trying to strengthen, you need to relax so that you
Speaker 5: can then activate it again.
Speaker 1: When you say this is something you need to do
Speaker 1: in isolation, so you're not doing this what you're trying
Speaker 1: to do your squat So you did list at the gym,
Speaker 1: this is a that's correct morning exercise.
Speaker 5: Or you're brushing your teeth.
Speaker 1: Right, okay, and how many reps am I doing?
Speaker 5: So you're standing there brushing your teeth, you're doing ten
Speaker 5: three second.
Speaker 2: Holds, ten three second holds, And that's.
Speaker 5: Kind of like a baseline maintenance homework program. And that's
Speaker 5: a really great thing to start because then you don't
Speaker 5: build up that fear about exercising the pelvic floor muscles.
Speaker 5: It just happens and it gets stronger and the feeling
Speaker 5: comes back much more quickly. So start as early as
Speaker 5: you can, and if you haven't, don't worry. You haven't
Speaker 5: missed the vote because you're still going to get the
Speaker 5: benefits of strengthening whenever you start brilliant advice.
Speaker 1: Klok. I've spoken to you five thousand times and I've still.
Speaker 2: Learned a lot today.
Speaker 1: I can't thank you enough for coming on and sharing
Speaker 1: all of you with them today with our wood Life listeners, and.
Speaker 2: Thank you so much thanks for having me.
Speaker 1: So to all of our Woodlife listens out there, I
Speaker 1: think you know what your homework is. Get doing those
Speaker 1: pervict floor exercises every day while you're.
Speaker 2: Brushing your teeth.
Speaker 1: And next, we're going to dive into questions with our
Speaker 1: wonderful nutritionist Shana about diet culture. There's a good chance
Speaker 1: that you've either been on a diet or you know
Speaker 1: someone who has. Diet culture is alive and well, and
Speaker 1: there's so many different ones out there, some promising crazy results,
Speaker 1: others saying they're good for your health. We're going to
Speaker 1: unpack your diet questions with our favorite nutritionist Shanna.
Speaker 6: Welcome, Hey Sam, great to be here.
Speaker 1: This is a funny one because I would be in
Speaker 1: the absolute minority. I've never been on a diet.
Speaker 2: I'm probably in the minority.
Speaker 1: There would definitely be most of our listeners out there
Speaker 1: that have tried a diet of some description, so it's
Speaker 1: no surprise when we get questions.
Speaker 3: Like this, Hey, Sam, I'd be very interested to see
Speaker 3: what your thoughts are on Keto and something that I'm
Speaker 3: looking at doing. And I think even though Keto is
Speaker 3: a lifestyle, I think it's something that we should horribly
Speaker 3: talk about more.
Speaker 1: So, isn't that an interesting great question Brooklyn that Brooklyn
Speaker 1: said it's a lifestyle which I don't necessarily agree with,
Speaker 1: which I think can be a controversial opinion because those
Speaker 1: that are on the Keto train are pretty steadfast about it,
Speaker 1: and it's I believe that Keto has some good bits,
Speaker 1: but it's far too restrictive as it definitely leaves out
Speaker 1: some key nutritional areas. Do you want to elaborate a
Speaker 1: bit more and explain to our listeners first of all,
Speaker 1: if I'm right and what.
Speaker 6: I'm on about, Yeah, absolutely so. I think with any
Speaker 6: diet diets that take out entire food groups or macronutrients,
Speaker 6: they're a bit of a red flag straight away. So
Speaker 6: with the Keto diet, you're having very minimal, like virtually
Speaker 6: no carbohydrates whatsoever. You're focusing more on the high fat
Speaker 6: foods and protein as well. But by removing the carbohydrate
Speaker 6: that's actually the kinds of foods we get fiber from,
Speaker 6: and fiber is really important for our gut health and
Speaker 6: carbs in general, they are our bodies preferred source of fuel. Obviously,
Speaker 6: we want to choose the right type of carbohydrates. The
Speaker 6: less refined, the better, so that's the key.
Speaker 2: That's okay.
Speaker 1: I think carbohydrates are being demonized, and some carbohydrates probably
Speaker 1: deserve to be demonized and don't really do us any favors,
Speaker 1: and getting rid of them out of our diet, or
Speaker 1: predominantly getting rid of them actually does do us a
Speaker 1: whole lot of favors. But getting rid of them altogether,
Speaker 1: not getting that fiber and and some other valuable things
Speaker 1: that we need from our carbs, is.
Speaker 6: Not the answer, is it exactly? And I think we
Speaker 6: often forget that lots of veggies fall under the carbohydrate
Speaker 6: banner as well, so you're also limiting your vegetable intake.
Speaker 6: And we know how important it is to get plenty
Speaker 6: of veggies as part of a balanced diet, so we
Speaker 6: want to be careful when we are restricting entire macronutrients
Speaker 6: or big food groups like that. In saying that keto
Speaker 6: can be beneficial in particular, conditions like epilepsy. There've been
Speaker 6: some studies done there. However, for general health, it's not
Speaker 6: something I would get behind or recommend.
Speaker 1: So it's a really good question from Brooklyn, and that's
Speaker 1: I hope that clears up Brooklyn why I said. I
Speaker 1: don't personally, and China shares this opinion that it is
Speaker 1: a lifestyle choice because when I hear the term lifestyle choice,
Speaker 1: I think sustainability. Now, there's a lot of good things
Speaker 1: about it cuts out a lot of the bad things
Speaker 1: that too many of us consume in two higher quantities.
Speaker 1: And this is where it's all relative. So many of
Speaker 1: us seats so badly that if we change from what
Speaker 1: we're currently eating to go to quito, we're probably eating
Speaker 1: a lot better. However, is it the optimal long term
Speaker 1: way to eat?
Speaker 2: I don't think so.
Speaker 1: Yep, I'd agree with that all right. Next question is
Speaker 1: from Larna.
Speaker 4: Hi, Sam, just wondering your thoughts on juice cleanses. Do
Speaker 4: you view them as a fad diet, a good way
Speaker 4: to de toks or a good way to strip that?
Speaker 1: Thanks?
Speaker 4: Sam.
Speaker 1: So, I've got a good mate who is a bit
Speaker 1: of a juice cleans nut, and it's always to come
Speaker 1: back from the brink of very unhealthy periods or unhealthier,
Speaker 1: more stressful periods in his life. He's a super busy guy,
Speaker 1: and he also loves his pastries and that kind of thing,
Speaker 1: and so he goes from one extrand to the other.
Speaker 1: I'm habit to put my hand up. At the end
Speaker 1: of the seven days, he looks pretty good. He doesn't
Speaker 1: really enjoy it. You know, he's starving and it's not sustainable.
Speaker 1: I mean he hangs on by his fingernails to get
Speaker 1: to day five, six or seven. Typically, what I see
Speaker 1: is most of the people that lose weight on these
Speaker 1: things just regain it again. Yeah.
Speaker 6: I think this is a really interesting one because some
Speaker 6: people love them, rave about them, find really good results
Speaker 6: through them, and others absolutely hate them. I know they're
Speaker 6: even in the nutrition and dietitian world, there are many
Speaker 6: who are absolutely so against juice cleansers. I personally sit
Speaker 6: somewhere in between. I think they can have a time
Speaker 6: and a place. I don't think it's a sustainable, long
Speaker 6: term thing.
Speaker 1: All the full seven days though, because I don't love
Speaker 1: them is a little kicker.
Speaker 2: It's seven days.
Speaker 6: It's a long time, and it's a particularly long time
Speaker 6: to go without particular macronutrients and food groups. Like we
Speaker 6: were saying about ketohuts cutting things out, juice cleanses are
Speaker 6: the same. You're missing a lot of important vitamins minerals,
Speaker 6: or you're getting lots of vitamins and minerals, but you're
Speaker 6: missing like your protein, your healthy fats. They can work
Speaker 6: in terms of, like you said, as a bit of
Speaker 6: a reset. So if you just feel like you need
Speaker 6: a little bit of a detox or you need to
Speaker 6: just help reset and kick start your habits, that can
Speaker 6: be a good way to start, and it can give
Speaker 6: our body a rest because our bodies then not digesting.
Speaker 6: Digesting does take up a lot of energy. Something we
Speaker 6: do want to be mindful of, though, is making sure
Speaker 6: we're going for veggie based juices when we do juice cleanses,
Speaker 6: because otherwise it's just going to be so high sugar
Speaker 6: and it can send our blood sugar levels out of
Speaker 6: regulation and that's not something we want to be doing,
Speaker 6: especially because with those juices, when not getting the fiber
Speaker 6: that helps to slow the release of those sugars.
Speaker 1: I think that's a really good point because we tend
Speaker 1: to think of juice cleans as a juice cleans, and
Speaker 1: they're definitely different. It's an interesting thing when you see
Speaker 1: what people do from an exercise perspective as well, when
Speaker 1: they take on one of these cleanses. I sort of
Speaker 1: sitting on the fence are a little bit later. I
Speaker 1: hope you don't think, oh, thanks for nothing, but I
Speaker 1: think we've given you a bit of a well rounded opinion.
Speaker 1: I hope that helps you to make up your own mind.
Speaker 1: So I think it's safe to say, Shanna that keto
Speaker 1: and juice cleans might not be the best things, but
Speaker 1: they're definitely not the most extreme options out there. We're
Speaker 1: going to hear from some of our wood Life listeners
Speaker 1: with some seriously extreme crash darts that they've tried.
Speaker 7: I've done the GM diet, so, which is like a
Speaker 7: seven day literally a cleansed program.
Speaker 4: So every day you just got.
Speaker 7: To eat, like one day it's only bananas, one day
Speaker 7: it's only watermelon, one day's only tomato raw tomatoes, and yeah,
Speaker 7: I think one of the days it's vegetables. So it's
Speaker 7: like a crazy seven day diet. I tried my best
Speaker 7: to do that and it was It did help in
Speaker 7: losing a few pounds, but it's not sustainable.
Speaker 8: I did the soup diet once, so basically you're supposed
Speaker 8: to eat I have soup for fourteen days and I
Speaker 8: only lasted two. I just remember it was almost like
Speaker 8: I was see like I was water logged because I'd
Speaker 8: had so much soup and I was also drinking water
Speaker 8: I think the.
Speaker 5: Lemons for about three weeks, and it was correndous. I
Speaker 5: don't ever do it again.
Speaker 2: I don't know if we ever need to comment.
Speaker 1: I think those three listeners sum that up absolutely perfect.
Speaker 1: I mean, so the GM diet, which has been around
Speaker 1: since the eighties, it's as old as it's as old
Speaker 1: as they come. On day four, just as an example
Speaker 1: of how wacky this diet is, you're only allowed to
Speaker 1: consume milk and bananas. I mean, WTF, seriously, I mean
Speaker 1: that is just weird. And at least all three of
Speaker 1: our listeners had tried those things, hadn't enjoyed it, had
Speaker 1: worked out for themselves that this is definitely.
Speaker 2: Not the long term way ahead.
Speaker 1: But what's your overarching thoughts on crash diets.
Speaker 6: Definitely not a fan of crash diets or fad diets
Speaker 6: or anything that promises quick results, or just limits really good.
Speaker 4: Foods for us.
Speaker 6: So all of these are very restrictive and limiting. One
Speaker 6: of the people who shared their experience, they said that
Speaker 6: it's not sustainable, and that just hit the nail on
Speaker 6: the head because they're not sustainable. They are crash diets,
Speaker 6: they are a few days, they're promising those results, but
Speaker 6: they're not helping you make those changes, change your habits,
Speaker 6: working with behavioral change methods to actually get you doing
Speaker 6: what is going to support your health long term. And
Speaker 6: these things, if you were to do the long term,
Speaker 6: you would feel like absolute trash. Like these people probably
Speaker 6: felt not great when they're just doing it short term
Speaker 6: as well. And some of them said that and they
Speaker 6: might lose that weight in the short term, but then
Speaker 6: they're going to put it back on because they haven't
Speaker 6: actually learned what they need to eat to support their
Speaker 6: body and support them staying at their healthy weight long term.
Speaker 6: So it's literally that is you're just going to yoyo.
Speaker 6: You're going to end up trying one then having to
Speaker 6: try another, and it's not actually creating that sustainable change
Speaker 6: that we want.
Speaker 1: And so from a science perspective, I've always explained to
Speaker 1: my clients and perhaps you can explain it better, but
Speaker 1: I always say, well, you lose the water because you're
Speaker 1: not eating carbs and it's a lot of carbs in
Speaker 1: your system that hold water.
Speaker 2: So as soon as.
Speaker 1: Those carbs are flushed out of your system, all the
Speaker 1: water gets flushed out too. You kind of dehydrated and
Speaker 1: depleted of everything. And then the second you eat it again,
Speaker 1: your body just sucks it all up like a sponge
Speaker 1: and you bring all that water back on to sort
Speaker 1: of what your weight's meant to be, and turns out
Speaker 1: in that time you've lost no actual fat. So when
Speaker 1: you're thinking about what you're trying to do, it is
Speaker 1: it sustainable? And how am I actually burning fat?
Speaker 6: Yeah? So I think placing the emphasis on the fat
Speaker 6: loss as opposed to the weight loss is something that
Speaker 6: is really important to note.
Speaker 1: Channa, thank you so much for coming into the woodlife.
Speaker 1: As always, I've learned many things I'm sure our listeners
Speaker 1: have too, And to our listeners, thank you so much
Speaker 1: for sending those questions. This show really is all about
Speaker 1: you and trying to help you, so please, please, please
Speaker 1: always continue to send in your questions as a link
Speaker 1: in the show notes.
Speaker 2: If you ever want to do that. We'd love to
Speaker 2: hear
Speaker 1: From you, and you'll see now on Monday for a
Speaker 1: motivational moment