1 00:00:04,480 --> 00:00:05,640 Speaker 1: Are you a fan of a sauna. 2 00:00:06,040 --> 00:00:08,680 Speaker 2: Maybe you've heard recently there are a number of metabolic 3 00:00:08,720 --> 00:00:12,400 Speaker 2: benefits associated with using a sauna, and to test that theory, 4 00:00:12,560 --> 00:00:15,600 Speaker 2: I've got one. So in today's episode of The Nutrition Couch, 5 00:00:15,720 --> 00:00:19,360 Speaker 2: we chat all things saunas, health and longevity, and chances 6 00:00:19,360 --> 00:00:20,480 Speaker 2: are you may. 7 00:00:20,360 --> 00:00:23,240 Speaker 1: Want a sauna too. When we're finished, Hi, I'm. 8 00:00:23,160 --> 00:00:26,160 Speaker 2: Leanne Wood and I'm Sissy Burrow, and together we bring 9 00:00:26,200 --> 00:00:28,880 Speaker 2: you The Nutrition Couch, the weekly podcast that keeps you 10 00:00:29,000 --> 00:00:31,000 Speaker 2: up to date on everything that you need to know 11 00:00:31,160 --> 00:00:32,200 Speaker 2: in the world of nutrition. 12 00:00:32,920 --> 00:00:33,879 Speaker 1: As well as saunas. 13 00:00:33,880 --> 00:00:36,320 Speaker 2: We have some new data to suggest we may not 14 00:00:36,440 --> 00:00:39,600 Speaker 2: be getting enough potassium. We also have a new lo 15 00:00:39,760 --> 00:00:42,159 Speaker 2: sugar drink we think our listeners will love. And our 16 00:00:42,200 --> 00:00:45,599 Speaker 2: listener question is all about bone health. But to kick 17 00:00:45,680 --> 00:00:48,120 Speaker 2: us off this week, Susie, I've got a sauna and. 18 00:00:48,080 --> 00:00:50,839 Speaker 1: I'm very excited. And you popped our sauna cherry with us. 19 00:00:50,840 --> 00:00:53,400 Speaker 1: When we are you in Brisbane? Are we all jumped 20 00:00:53,400 --> 00:00:54,600 Speaker 1: in for the very first time. 21 00:00:54,640 --> 00:00:56,960 Speaker 2: It just happened to the Universal line and we just 22 00:00:57,000 --> 00:00:59,240 Speaker 2: happened to get the sauna installed. You came up a 23 00:00:59,240 --> 00:01:01,160 Speaker 2: few days later and we all got to use it. 24 00:01:01,160 --> 00:01:02,840 Speaker 2: For the first time and it was It was amazing, 25 00:01:02,880 --> 00:01:04,679 Speaker 2: wasn't it. Will We've both been a big ban of 26 00:01:04,680 --> 00:01:05,680 Speaker 2: saunas for a long time. 27 00:01:06,520 --> 00:01:08,520 Speaker 3: Yes, I went. I was lucky enough to head up 28 00:01:08,560 --> 00:01:11,959 Speaker 3: to Brisbane because we also have stocked our warehouse for 29 00:01:12,040 --> 00:01:15,920 Speaker 3: design by Dietitians, which is very, very exciting. And Leanne 30 00:01:16,040 --> 00:01:19,560 Speaker 3: has got a sauna. Now I love a sauna. 31 00:01:20,200 --> 00:01:21,000 Speaker 1: I don't know what it is. 32 00:01:21,040 --> 00:01:22,720 Speaker 3: I think it's going back to the seventies and the 33 00:01:22,760 --> 00:01:25,280 Speaker 3: Norse gads where you used to see saunas on TV. 34 00:01:25,360 --> 00:01:29,680 Speaker 3: But it is a beautiful sauna and it's a barrel sauna. 35 00:01:29,720 --> 00:01:31,920 Speaker 3: You're going to describe it for out the listeners. It's 36 00:01:31,959 --> 00:01:34,200 Speaker 3: so so pretty. You can fit four people in there. 37 00:01:34,240 --> 00:01:36,559 Speaker 3: There was three of us. It was a threesome, wasn't it, David. 38 00:01:37,240 --> 00:01:39,200 Speaker 2: It's a step so you can go up to the 39 00:01:39,200 --> 00:01:41,039 Speaker 2: top level where you know hotty. It rises so you 40 00:01:41,040 --> 00:01:43,000 Speaker 2: get the better benefits because it's hotter on the top 41 00:01:43,080 --> 00:01:45,000 Speaker 2: sort of the top level. Then you can also start 42 00:01:45,040 --> 00:01:47,000 Speaker 2: yourself on the lower level if you want to kind 43 00:01:47,000 --> 00:01:48,880 Speaker 2: of heat adapt yourself a little bit as well. But 44 00:01:48,920 --> 00:01:52,400 Speaker 2: it's a traditional seed two to four person barrels sauna. 45 00:01:52,800 --> 00:01:54,920 Speaker 2: It's amazing. It's out in our pool deck. And we 46 00:01:54,960 --> 00:01:58,040 Speaker 2: went with a local Brisbane brand. Obviously, anyone who knows 47 00:01:58,080 --> 00:01:59,600 Speaker 2: David and I we do a lot of research. We 48 00:01:59,760 --> 00:02:03,440 Speaker 2: we like nice things sometimes, so we we researched a 49 00:02:03,480 --> 00:02:07,720 Speaker 2: great actually local Brisbane brand called Elevate Saunas, and so 50 00:02:07,760 --> 00:02:09,680 Speaker 2: that's the one we've got and we're very impressed. 51 00:02:09,720 --> 00:02:10,440 Speaker 1: We really like it. 52 00:02:10,560 --> 00:02:12,600 Speaker 2: So yeah, it's all going well so far. So we 53 00:02:12,600 --> 00:02:14,359 Speaker 2: thought we'd have a little chat about saunas. 54 00:02:14,040 --> 00:02:15,480 Speaker 1: On the potty, didn't we. 55 00:02:15,480 --> 00:02:17,320 Speaker 3: Well, there's a lot of benefits. I've noticed when I've 56 00:02:17,360 --> 00:02:19,240 Speaker 3: been watching the Real Housewives shows that a lot of 57 00:02:19,240 --> 00:02:22,480 Speaker 3: people are putting their own plunge pools saunas. It's all 58 00:02:22,520 --> 00:02:25,440 Speaker 3: about wellness and longevity. But there is this sort of 59 00:02:25,520 --> 00:02:27,720 Speaker 3: growing research in this space that you're going to share 60 00:02:27,760 --> 00:02:30,000 Speaker 3: with us today. But if anyone is thinking of it, 61 00:02:30,040 --> 00:02:32,000 Speaker 3: because I mentioned it to my friends and about three 62 00:02:32,040 --> 00:02:34,120 Speaker 3: of them said, oh, I quite like a sauna, So 63 00:02:34,200 --> 00:02:36,120 Speaker 3: I feel like it's the way of the future. I've 64 00:02:36,160 --> 00:02:38,320 Speaker 3: got my iron one as well. I think how fantastic 65 00:02:38,440 --> 00:02:41,440 Speaker 3: just to go and get some heat. And I just 66 00:02:41,520 --> 00:02:43,360 Speaker 3: loved it. So I was a bit out of sauna 67 00:02:43,560 --> 00:02:45,359 Speaker 3: whack though we didn't last more than ten minutes, did we? 68 00:02:45,480 --> 00:02:46,760 Speaker 1: It was pretty hot in there. I think we did 69 00:02:46,800 --> 00:02:49,359 Speaker 1: about twelve to start with, which you know it's not. 70 00:02:49,120 --> 00:02:51,240 Speaker 3: But yeah, so tell us about the research and why 71 00:02:51,280 --> 00:02:52,840 Speaker 3: are they so good? And why have you written this 72 00:02:52,880 --> 00:02:55,480 Speaker 3: off on your tax return as an investment for your business? 73 00:02:56,040 --> 00:02:57,240 Speaker 1: No, we didn't, sho. 74 00:02:58,720 --> 00:03:00,679 Speaker 2: So basically, I mean, I think we've known for a 75 00:03:00,720 --> 00:03:03,440 Speaker 2: long time that saunas have great benefits. So you've got, 76 00:03:03,600 --> 00:03:05,440 Speaker 2: you know, the mental health kind of benefits where it 77 00:03:05,440 --> 00:03:07,440 Speaker 2: helps you to calm down and relax, but then we've 78 00:03:07,440 --> 00:03:10,360 Speaker 2: actually got some scientific benefits to them as well, and 79 00:03:10,400 --> 00:03:13,119 Speaker 2: particularly a lot of different cultures around the world, particularly 80 00:03:13,160 --> 00:03:15,320 Speaker 2: you know, the Swedish, the Finished style cultures have used 81 00:03:15,360 --> 00:03:18,000 Speaker 2: traditional saunas for you know, for everyone in a day, 82 00:03:18,040 --> 00:03:21,240 Speaker 2: and they it's just part of their daily makeup. They 83 00:03:21,280 --> 00:03:23,119 Speaker 2: just do this because they know it's great for them 84 00:03:23,160 --> 00:03:25,120 Speaker 2: and it's a part of like the you know, cultural 85 00:03:25,160 --> 00:03:28,040 Speaker 2: bonding type of experience as well. So I guess the 86 00:03:28,080 --> 00:03:30,720 Speaker 2: way that saunas work is that they expose their body 87 00:03:30,760 --> 00:03:34,239 Speaker 2: to heat, and in most saunas is typically heat between 88 00:03:34,280 --> 00:03:37,720 Speaker 2: about seventy to ninety degrees so it's very, very hot, 89 00:03:37,920 --> 00:03:40,360 Speaker 2: and what it does is it raises your core temperature, 90 00:03:40,520 --> 00:03:44,400 Speaker 2: it increases your heart rate, and it basically makes you sweat. 91 00:03:44,560 --> 00:03:46,640 Speaker 2: So it's sort of linked to It's kind of like 92 00:03:46,760 --> 00:03:51,360 Speaker 2: moderate cardiovascular exercise, right, And this heat stress that you're 93 00:03:51,400 --> 00:03:55,200 Speaker 2: putting the body through has numerous biological pathways, and those 94 00:03:55,200 --> 00:03:57,720 Speaker 2: pathways have been shown in the research to support things 95 00:03:57,760 --> 00:04:02,680 Speaker 2: like circulation, reduced inflammation, and even boost recovery after exercise 96 00:04:02,720 --> 00:04:05,720 Speaker 2: as well. And then like I mentioned, they're really popular 97 00:04:05,760 --> 00:04:07,960 Speaker 2: for like the mental health benefits as well. There's a 98 00:04:08,000 --> 00:04:10,200 Speaker 2: bit of like a ritual when you jump in a sauna, 99 00:04:10,280 --> 00:04:13,400 Speaker 2: you relax your unwind. You know, you're not supposed to 100 00:04:13,400 --> 00:04:15,040 Speaker 2: take anything in with you, so I take my garm 101 00:04:15,040 --> 00:04:17,680 Speaker 2: and watch off. I leave my phone outside. Like technology 102 00:04:17,680 --> 00:04:20,080 Speaker 2: and high heat doesn't go well together, so it is 103 00:04:20,160 --> 00:04:22,480 Speaker 2: really that time where you kind of just switch off 104 00:04:22,520 --> 00:04:24,800 Speaker 2: and you're left alone with your thoughts. But anyone who 105 00:04:24,800 --> 00:04:27,680 Speaker 2: knows my husband David knows that he's tech obsessed. So 106 00:04:27,720 --> 00:04:29,960 Speaker 2: of course David has put like led strip lighting in 107 00:04:29,960 --> 00:04:30,440 Speaker 2: our sauna. 108 00:04:30,480 --> 00:04:31,920 Speaker 1: He's put some music in the sauna. 109 00:04:32,040 --> 00:04:34,160 Speaker 2: So where I was using my sorda at the gym, 110 00:04:34,200 --> 00:04:35,880 Speaker 2: it was very relaxing because it was just me and 111 00:04:35,960 --> 00:04:37,080 Speaker 2: sometimes I take a book in. 112 00:04:37,200 --> 00:04:38,720 Speaker 1: Sometimes it was just me and my thoughts. 113 00:04:38,920 --> 00:04:40,719 Speaker 2: But at the moment in our sauna, you can get 114 00:04:40,720 --> 00:04:42,919 Speaker 2: some some pumping beats in there thanks to David and 115 00:04:42,960 --> 00:04:48,440 Speaker 2: his speakers. So yeah, so now I got some music 116 00:04:48,480 --> 00:04:50,920 Speaker 2: in disorder. But I guess, as I mentioned, there are 117 00:04:50,960 --> 00:04:53,320 Speaker 2: some true like scientific. 118 00:04:52,839 --> 00:04:53,600 Speaker 1: Benefits as well. 119 00:04:53,680 --> 00:04:55,960 Speaker 2: So if you look at some of the research behind it, 120 00:04:56,240 --> 00:04:58,080 Speaker 2: longevity is a big one, and I think that's why 121 00:04:58,080 --> 00:05:00,280 Speaker 2: a lot of people use the sauna as well, because 122 00:05:00,279 --> 00:05:03,120 Speaker 2: there was a finished cohort study that showed I think 123 00:05:03,120 --> 00:05:05,480 Speaker 2: it was a reduction of about thirty to forty percent 124 00:05:05,720 --> 00:05:09,679 Speaker 2: lower or cause mortality for people who frequently use saunas. 125 00:05:09,720 --> 00:05:11,920 Speaker 2: And I think when you look at frequency with sauna, 126 00:05:12,000 --> 00:05:14,320 Speaker 2: a lot of the health benefits come from utilizing a 127 00:05:14,400 --> 00:05:16,840 Speaker 2: sauna two to three times a week, and I think 128 00:05:16,880 --> 00:05:19,520 Speaker 2: the bulk of the benefits is between about twenty to 129 00:05:19,560 --> 00:05:22,800 Speaker 2: twenty five minutes, much more than thirty minutes. The research 130 00:05:22,800 --> 00:05:25,560 Speaker 2: has actually shown you don't get any real additional benefits 131 00:05:25,600 --> 00:05:27,960 Speaker 2: and then you really start to get quite dehydrated past 132 00:05:28,000 --> 00:05:30,120 Speaker 2: thirty minutes. So I would say I sort of try 133 00:05:30,120 --> 00:05:32,200 Speaker 2: to do about twenty minutes myself, I'm going to build 134 00:05:32,279 --> 00:05:34,080 Speaker 2: up to sort of that twenty five thirty minutes, but 135 00:05:34,120 --> 00:05:36,880 Speaker 2: you don't really get any additional benefit after thirty minutes, 136 00:05:37,080 --> 00:05:38,719 Speaker 2: but you do sort of want to be in there. 137 00:05:38,760 --> 00:05:41,360 Speaker 2: I think the research again shows at least fifteen minutes 138 00:05:41,680 --> 00:05:44,560 Speaker 2: and to do that. Why it's linked to longevity is 139 00:05:44,560 --> 00:05:47,360 Speaker 2: because it helps to boost what's called heat shock proteins 140 00:05:47,600 --> 00:05:50,400 Speaker 2: and they really help to support like saular repair and 141 00:05:50,440 --> 00:05:54,160 Speaker 2: those like anti aging pathways, and they also lower CRP. 142 00:05:54,600 --> 00:05:57,279 Speaker 2: So we will always taught as dietitian CRP as a 143 00:05:57,360 --> 00:06:00,000 Speaker 2: marker for like it's a key inflammation marker in the botto. 144 00:06:00,240 --> 00:06:02,320 Speaker 2: So this sort of regular sort of use helps to 145 00:06:02,440 --> 00:06:05,680 Speaker 2: lower CRP. Then there's also some research that looks at 146 00:06:05,680 --> 00:06:08,600 Speaker 2: heart health as well, and there was again a finished 147 00:06:08,600 --> 00:06:12,360 Speaker 2: study with men over twenty three hundred men. They followed 148 00:06:12,360 --> 00:06:15,200 Speaker 2: them for twenty years and it showed that Finish men 149 00:06:15,240 --> 00:06:17,520 Speaker 2: who regularly use the sauna and they were saying at 150 00:06:17,600 --> 00:06:20,400 Speaker 2: least four times a week, had a fifty percent lower 151 00:06:20,480 --> 00:06:24,400 Speaker 2: risk of fatal cardiovascular events compared to men who didn't 152 00:06:24,480 --> 00:06:26,520 Speaker 2: use it at all, who only used it once a week. 153 00:06:26,680 --> 00:06:29,920 Speaker 2: So there is benefit in using it multiple times per week, 154 00:06:30,200 --> 00:06:32,640 Speaker 2: you know, two, three, four times a week, and they 155 00:06:32,680 --> 00:06:34,960 Speaker 2: think that study was sort of implying that it helps 156 00:06:34,960 --> 00:06:38,080 Speaker 2: to improve blood vessel function, It helps to lower blood pressure, 157 00:06:38,320 --> 00:06:40,800 Speaker 2: like we mentioned, it helps to lower inflammation markers and 158 00:06:40,839 --> 00:06:44,320 Speaker 2: reduce things like oxidative stress. So really great benefits in 159 00:06:44,400 --> 00:06:46,880 Speaker 2: terms of longevity, inflammation, heart health. 160 00:06:47,160 --> 00:06:48,200 Speaker 1: And certainly some of. 161 00:06:48,120 --> 00:06:50,760 Speaker 2: This research is newer and emerging as well, Like it's 162 00:06:50,760 --> 00:06:53,440 Speaker 2: not strong, strong, strong, But I always kind of think 163 00:06:53,480 --> 00:06:56,640 Speaker 2: my theory as a dietician is do no harm first, 164 00:06:56,839 --> 00:06:59,640 Speaker 2: and then secondly, if it's something that makes people feel good. 165 00:06:59,800 --> 00:07:02,400 Speaker 2: There are some small emerging benefits that I really think 166 00:07:02,440 --> 00:07:05,239 Speaker 2: we jump on these things because we know with evidence 167 00:07:05,279 --> 00:07:08,520 Speaker 2: based research sometimes it can take twenty years to become 168 00:07:09,000 --> 00:07:11,680 Speaker 2: what we would call like ground knowledge or something that 169 00:07:11,840 --> 00:07:15,120 Speaker 2: every dietitian is recommending, every doctor is recommending. So research 170 00:07:15,160 --> 00:07:18,720 Speaker 2: takes a long time to do and also become well 171 00:07:18,800 --> 00:07:20,920 Speaker 2: known in terms of just what do you call it, 172 00:07:20,960 --> 00:07:23,760 Speaker 2: like regular guidance, I guess, or regular clinical practice and 173 00:07:23,800 --> 00:07:26,880 Speaker 2: actually being written into guidelines. And I genuinely do think 174 00:07:27,040 --> 00:07:30,640 Speaker 2: we will see things like saunas being recommended to people 175 00:07:30,640 --> 00:07:34,000 Speaker 2: for the cardiovascular benefits. They're already using it hugely within 176 00:07:34,040 --> 00:07:36,680 Speaker 2: the athletic population as well, because there's some great studies 177 00:07:36,720 --> 00:07:39,640 Speaker 2: that show regular sauna use can help with muscle recovery 178 00:07:39,680 --> 00:07:43,000 Speaker 2: and even pain relief as well. So because saunas helped 179 00:07:43,040 --> 00:07:45,840 Speaker 2: to increase blood flow to the muscle, this may help 180 00:07:45,920 --> 00:07:49,440 Speaker 2: with reducing things like doms that delayed onset of muscle saunas, 181 00:07:49,520 --> 00:07:52,440 Speaker 2: it may help with joint pain and stiffness, chronic pain, 182 00:07:52,680 --> 00:07:55,560 Speaker 2: and definitely there's some good research for that post recovery 183 00:07:55,840 --> 00:07:58,680 Speaker 2: after exercise as well. And then like I mentioned, there's 184 00:07:58,680 --> 00:08:00,000 Speaker 2: a mental health benefits as well. 185 00:08:00,040 --> 00:08:02,000 Speaker 1: Well. You go in the sauna, you just you know, 186 00:08:02,040 --> 00:08:02,680 Speaker 1: you calm down. 187 00:08:02,720 --> 00:08:06,040 Speaker 2: You help to activate that parasympathetic nervous system, and that 188 00:08:06,280 --> 00:08:09,960 Speaker 2: particularly when combined with meditation and things like journaling a 189 00:08:09,960 --> 00:08:11,960 Speaker 2: couple of times a week. There was a study back 190 00:08:11,960 --> 00:08:15,280 Speaker 2: from twenty sixteen that showed symptoms that helped to reduce 191 00:08:15,320 --> 00:08:19,000 Speaker 2: symptoms of depression and anxiety and helped improve mental health overall. 192 00:08:19,320 --> 00:08:22,160 Speaker 2: So it's some huge benefits more emerging stuff as well, 193 00:08:22,200 --> 00:08:24,360 Speaker 2: But from what I've seen, there's really no negative side 194 00:08:24,360 --> 00:08:27,200 Speaker 2: effects to using a sauna, unless, of course, you have 195 00:08:27,280 --> 00:08:30,480 Speaker 2: a medical condition that would warrant, of course, to be careful, 196 00:08:30,520 --> 00:08:32,559 Speaker 2: Like I wouldn't recommend it for people that are pregnant. 197 00:08:32,640 --> 00:08:34,959 Speaker 2: I wouldn't recommend it if somebody had really low blood 198 00:08:34,960 --> 00:08:38,040 Speaker 2: pressure all they were really heat sensitive, or if they 199 00:08:38,040 --> 00:08:40,560 Speaker 2: were already dehydrated, like if you went and you ran, 200 00:08:40,880 --> 00:08:42,840 Speaker 2: like you know, clocked in twenty thirty k's or you 201 00:08:42,840 --> 00:08:45,800 Speaker 2: did a massive workout and you were ready dehydrated, that 202 00:08:45,840 --> 00:08:49,000 Speaker 2: can actually be more risky in itself. So just I guess, 203 00:08:49,120 --> 00:08:51,440 Speaker 2: be careful because you are when you're in a sauna, 204 00:08:51,480 --> 00:08:53,680 Speaker 2: it is at a very high temperature, and so we 205 00:08:53,720 --> 00:08:55,720 Speaker 2: don't want to be doing, you know, silly things like 206 00:08:55,720 --> 00:08:58,160 Speaker 2: that they're going and dehydrated, or recommending it to pregnant 207 00:08:58,200 --> 00:09:00,520 Speaker 2: women who you know, do have a level of heat 208 00:09:00,520 --> 00:09:03,800 Speaker 2: sensitivity already. And probably the final question that I think 209 00:09:03,840 --> 00:09:07,360 Speaker 2: will get is what's the difference between traditional and infrared saunas? 210 00:09:07,559 --> 00:09:10,880 Speaker 2: And I personally got a traditional sauna like a traditional 211 00:09:10,880 --> 00:09:14,360 Speaker 2: finished style sauna, because both saunas have benefits. But if 212 00:09:14,360 --> 00:09:16,920 Speaker 2: you actually look through the bulk of the clinical research, 213 00:09:17,160 --> 00:09:20,560 Speaker 2: the majority of the clinical research is with finished style saunas. 214 00:09:20,760 --> 00:09:23,400 Speaker 2: So the traditional saunas, the finished style ones have a 215 00:09:23,520 --> 00:09:27,120 Speaker 2: higher heat. They're sort of seventy eighty ninety degrees. They 216 00:09:27,160 --> 00:09:29,319 Speaker 2: heat the air and they heat the surface and they 217 00:09:29,360 --> 00:09:32,000 Speaker 2: cause you to sweat a lot, whereas an infrared sauna, 218 00:09:32,040 --> 00:09:34,200 Speaker 2: which is used a lot within like kind of like 219 00:09:34,240 --> 00:09:36,280 Speaker 2: the beauty kind of world, i'd say, and a lot 220 00:09:36,320 --> 00:09:39,360 Speaker 2: more sometimes with athletes as well, they have a lower 221 00:09:39,440 --> 00:09:42,840 Speaker 2: ambient temperature, so we're talking forty five to sixty degrees 222 00:09:42,880 --> 00:09:46,000 Speaker 2: of a lot lower, and it directly heats the tissue 223 00:09:46,080 --> 00:09:48,760 Speaker 2: instead of directly heating the air. So, like I said, 224 00:09:48,840 --> 00:09:51,600 Speaker 2: both have benefits depending on what you use it for. 225 00:09:51,840 --> 00:09:53,120 Speaker 1: But I just was really. 226 00:09:53,000 --> 00:09:55,080 Speaker 2: Looking at the bulk of the clinical research, which is 227 00:09:55,120 --> 00:09:57,800 Speaker 2: mostly with finished style sauna, So that to me was 228 00:09:57,840 --> 00:10:00,760 Speaker 2: why I went with a finished style traditional sauna versus 229 00:10:00,760 --> 00:10:02,199 Speaker 2: in infrared sauna at this time. 230 00:10:02,880 --> 00:10:04,880 Speaker 3: And I think one of the things that you said 231 00:10:04,880 --> 00:10:06,520 Speaker 3: to me was that you had been going to a 232 00:10:06,559 --> 00:10:08,480 Speaker 3: gym that had one, and it was a certain amount 233 00:10:08,480 --> 00:10:11,319 Speaker 3: each week. So for people using them frequently with a 234 00:10:11,400 --> 00:10:14,320 Speaker 3: gym works out an investment for the house if you 235 00:10:14,400 --> 00:10:16,559 Speaker 3: have one there, rather than paying sixty dollars a week 236 00:10:16,640 --> 00:10:18,600 Speaker 3: or whatever to go and use an external one. It's 237 00:10:18,640 --> 00:10:21,000 Speaker 3: only a couple of years, and then you'd be paying 238 00:10:21,040 --> 00:10:23,080 Speaker 3: for the one that you've got. How long did they 239 00:10:23,160 --> 00:10:26,560 Speaker 3: last have they said, I want to say for abook forever. 240 00:10:27,280 --> 00:10:27,720 Speaker 1: I don't know. 241 00:10:27,880 --> 00:10:30,280 Speaker 2: I mean, obviously we've got ours's outdoor on the pull deck, 242 00:10:30,320 --> 00:10:32,319 Speaker 2: and we bought an outdoor sauna. Like I wouldn't buy 243 00:10:32,320 --> 00:10:34,640 Speaker 2: an indoor one and put it outside, So if you 244 00:10:34,640 --> 00:10:37,000 Speaker 2: were having it outside, I would definitely recommend getting an 245 00:10:37,000 --> 00:10:40,520 Speaker 2: outdoor sauna. But yeah, I mean I think the warranty 246 00:10:40,559 --> 00:10:42,680 Speaker 2: on it is is five years or something, so you know, 247 00:10:42,800 --> 00:10:44,959 Speaker 2: years and years. And like you said, I was paying 248 00:10:45,600 --> 00:10:47,640 Speaker 2: I go and train it at a separate gym, and then 249 00:10:47,679 --> 00:10:49,920 Speaker 2: I was going to pay an additional gym membership just 250 00:10:49,920 --> 00:10:52,600 Speaker 2: to do reformer pilates there and use their sauna as well. 251 00:10:52,840 --> 00:10:54,400 Speaker 2: And then David was like, hey, I want to come 252 00:10:54,480 --> 00:10:55,960 Speaker 2: use the sauna, and we were like, by the time 253 00:10:56,000 --> 00:10:58,679 Speaker 2: we're both paying four sets of gym memberships, like two 254 00:10:58,720 --> 00:11:01,120 Speaker 2: memberships at each gym. We were like, within a year, 255 00:11:01,160 --> 00:11:02,760 Speaker 2: we'll get our money back if we just get our 256 00:11:02,760 --> 00:11:05,520 Speaker 2: own sauna. Basically, so it is an investment, but if 257 00:11:05,640 --> 00:11:07,160 Speaker 2: just to start and see if you like it, just 258 00:11:07,160 --> 00:11:08,960 Speaker 2: see if you can find a local gym near you. 259 00:11:09,040 --> 00:11:11,440 Speaker 2: They're becoming really popular in a lot of gyms, and 260 00:11:11,480 --> 00:11:13,400 Speaker 2: yes you have to share it with other people, but 261 00:11:13,600 --> 00:11:15,720 Speaker 2: you know, I have a benefit of working from home, 262 00:11:15,760 --> 00:11:18,760 Speaker 2: so I would go around the non peak our times, 263 00:11:18,760 --> 00:11:20,640 Speaker 2: so there weren't as many people in there, but it 264 00:11:20,679 --> 00:11:22,760 Speaker 2: was certainly very very busy, and they had in the 265 00:11:22,800 --> 00:11:24,680 Speaker 2: gym that I chose, there was a one in the 266 00:11:24,679 --> 00:11:27,160 Speaker 2: female bathrooms and then another sauna in the male bathroom, 267 00:11:27,200 --> 00:11:29,719 Speaker 2: so you weren't going in there with you know, there 268 00:11:29,720 --> 00:11:31,679 Speaker 2: weren't too many people in there. Basically there was two 269 00:11:31,760 --> 00:11:33,800 Speaker 2: separate saunas which was ideal as well, and that one 270 00:11:33,800 --> 00:11:36,120 Speaker 2: had a traditional finished sauna in the gym that I 271 00:11:36,200 --> 00:11:36,800 Speaker 2: chose as well. 272 00:11:38,000 --> 00:11:40,920 Speaker 3: And give a shout out to who made your sauna. Yeah, 273 00:11:40,960 --> 00:11:41,920 Speaker 3: so elevate saunas. 274 00:11:41,920 --> 00:11:43,800 Speaker 2: So, as I said, they're local to Brisbane, they're really 275 00:11:43,840 --> 00:11:46,200 Speaker 2: great and they've been very very generous because I just 276 00:11:46,280 --> 00:11:47,960 Speaker 2: knew that when I mentioned it to you, you're like 277 00:11:48,000 --> 00:11:49,600 Speaker 2: a few of my friends and a few of my friends, 278 00:11:49,600 --> 00:11:51,360 Speaker 2: and everyone at the gym was like, oh my goodness. 279 00:11:51,440 --> 00:11:53,600 Speaker 2: And so they were very generous and they offered me 280 00:11:53,640 --> 00:11:56,360 Speaker 2: a discount code to give to the followers and the listeners. 281 00:11:56,600 --> 00:12:00,200 Speaker 2: So you can use the code Leanne two fifty JO 282 00:12:00,240 --> 00:12:02,360 Speaker 2: hundred and fifty dollars off any of the sales saunas 283 00:12:02,360 --> 00:12:04,120 Speaker 2: and there's quite a lot on sale at the moment, 284 00:12:04,559 --> 00:12:06,679 Speaker 2: or any of the full price saunas. You can use 285 00:12:06,679 --> 00:12:09,440 Speaker 2: the codallyan ten and that gives you ten percent off 286 00:12:09,760 --> 00:12:12,080 Speaker 2: the full price saunas. And because they are a good investment, 287 00:12:12,240 --> 00:12:14,319 Speaker 2: ten percent off is actually you know, it's a decent 288 00:12:14,360 --> 00:12:16,720 Speaker 2: discount as well. So if anybody wants that or the 289 00:12:16,720 --> 00:12:19,360 Speaker 2: direct links to, just send me a message on Instagram. 290 00:12:19,600 --> 00:12:22,319 Speaker 2: My Instagram's land Warred Nutrition and I can's any of 291 00:12:22,360 --> 00:12:23,480 Speaker 2: the details for that open. 292 00:12:24,000 --> 00:12:25,640 Speaker 3: Yeah, it is beautiful. I have to say, I can't 293 00:12:25,640 --> 00:12:28,600 Speaker 3: wait to get back up and use it again. All right, Leanne. Well, 294 00:12:28,640 --> 00:12:31,120 Speaker 3: I found some interesting research that came through about a 295 00:12:31,200 --> 00:12:33,760 Speaker 3: nutrient that we don't actually hear very much of. We 296 00:12:33,920 --> 00:12:36,440 Speaker 3: kind of appears are taking it for granted. And this 297 00:12:36,480 --> 00:12:40,120 Speaker 3: is potassium. And the headline was eating potassium rich foods 298 00:12:40,400 --> 00:12:42,520 Speaker 3: was linked to a twenty four percent reduced risk of 299 00:12:42,640 --> 00:12:45,439 Speaker 3: heart issues. And I was a bit like what because 300 00:12:45,480 --> 00:12:48,280 Speaker 3: potassium is certainly a nutrient we know is important to 301 00:12:48,400 --> 00:12:52,240 Speaker 3: maintain heart regulation, but never a nutrient we would consider 302 00:12:52,640 --> 00:12:54,000 Speaker 3: at risk of in the diet. 303 00:12:54,040 --> 00:12:55,160 Speaker 1: It's kind of like salt. 304 00:12:55,200 --> 00:12:57,600 Speaker 3: We tend to get plenty of it, but all evidence 305 00:12:57,640 --> 00:13:00,560 Speaker 3: to the contry. So there's growing amounts of research show 306 00:13:01,000 --> 00:13:03,839 Speaker 3: that because of change in Western diets, what we call 307 00:13:03,880 --> 00:13:07,240 Speaker 3: our sodium to potassium ratios are being quite heavily altered, 308 00:13:07,720 --> 00:13:10,240 Speaker 3: and this is impacting the risk of a number of 309 00:13:10,280 --> 00:13:14,959 Speaker 3: heart disease situations rhythm as so abnormal heart rate, increasing 310 00:13:15,000 --> 00:13:19,000 Speaker 3: heart failure, and overall mortality. Because basically what's happening Leanne 311 00:13:19,000 --> 00:13:21,000 Speaker 3: is that we have these diets that are packed. 312 00:13:20,760 --> 00:13:21,720 Speaker 1: Full of added salt. 313 00:13:22,160 --> 00:13:24,479 Speaker 3: You know, I think we have about double the recommended 314 00:13:24,600 --> 00:13:27,520 Speaker 3: intake of salt on a daily basis. People get closer 315 00:13:27,559 --> 00:13:31,680 Speaker 3: to it's not milligrams of sodium, but the total amount 316 00:13:31,679 --> 00:13:34,040 Speaker 3: of salt is about double. I think between eight and 317 00:13:34,080 --> 00:13:37,680 Speaker 3: ten grams per day, coming from things like our processed foods, 318 00:13:37,720 --> 00:13:39,839 Speaker 3: where in a fast food meal you're getting over two 319 00:13:39,880 --> 00:13:44,760 Speaker 3: thousand milligrams in sauces, packaged food, processed foods. And then 320 00:13:44,800 --> 00:13:48,040 Speaker 3: on top of that, our intake of potassium rich foods 321 00:13:48,080 --> 00:13:51,400 Speaker 3: is going down because potassium whilst in a wide range 322 00:13:51,400 --> 00:13:54,360 Speaker 3: of fruits and vegetables, when you consider that busy people 323 00:13:54,360 --> 00:13:56,600 Speaker 3: are often not getting enough of those, They're not getting 324 00:13:56,600 --> 00:13:58,640 Speaker 3: the leafy greens, they may not be eating a whole 325 00:13:58,640 --> 00:14:00,959 Speaker 3: lot of fruit or nuts and sea and whole grains. 326 00:14:01,600 --> 00:14:06,360 Speaker 3: Over time, these ratios are decreasing significantly. So traditionally we 327 00:14:06,440 --> 00:14:09,160 Speaker 3: had a sodium potassium ratio of about ten to one, 328 00:14:09,559 --> 00:14:11,800 Speaker 3: and that's now down to an average of one to 329 00:14:11,920 --> 00:14:15,760 Speaker 3: two because of these general patterns in dietric assumption, leading 330 00:14:15,800 --> 00:14:19,400 Speaker 3: to this increased risk of heart disease over time, which 331 00:14:19,440 --> 00:14:22,720 Speaker 3: is just pretty shocking really in a day and age 332 00:14:22,720 --> 00:14:25,800 Speaker 3: which we have this abundance of fresh food. But one 333 00:14:25,800 --> 00:14:28,400 Speaker 3: of the things I think we're not even aware of 334 00:14:28,440 --> 00:14:31,520 Speaker 3: it so much is that if you're picking up all 335 00:14:31,560 --> 00:14:33,480 Speaker 3: your food away from the home, so you're getting a 336 00:14:33,480 --> 00:14:36,560 Speaker 3: coffee in the morning, a banana bread or a pastry 337 00:14:36,760 --> 00:14:39,480 Speaker 3: or traveling and so you're getting so food in a lounge, 338 00:14:39,480 --> 00:14:41,760 Speaker 3: which might be some hard boiled eggs, and then you 339 00:14:41,800 --> 00:14:44,760 Speaker 3: get lunched something like simple like sushi or catering, you're 340 00:14:44,800 --> 00:14:48,840 Speaker 3: probably not getting that bulk of leafy greens and fresh food. 341 00:14:49,360 --> 00:14:51,200 Speaker 3: And then very few of us are having sort of 342 00:14:51,200 --> 00:14:53,760 Speaker 3: three five serves of veggies at night, plus on top 343 00:14:53,800 --> 00:14:55,840 Speaker 3: of that, having a lot of catered food which is 344 00:14:55,880 --> 00:14:59,520 Speaker 3: packed full of salt, eating Asian food out, Mexican food 345 00:14:59,640 --> 00:15:01,800 Speaker 3: really packed again full of salt, which is why you 346 00:15:01,840 --> 00:15:04,360 Speaker 3: wake up after a pizza or fast food meal thirsty 347 00:15:04,360 --> 00:15:06,480 Speaker 3: in the night. So you can see that if your 348 00:15:06,520 --> 00:15:08,760 Speaker 3: life is such that you are eating out a lot, 349 00:15:09,320 --> 00:15:12,480 Speaker 3: maybe you're single, you're partying, they're on a daily basis, 350 00:15:12,480 --> 00:15:14,800 Speaker 3: you're probably getting nowhere near those amounts, and that's what 351 00:15:14,800 --> 00:15:17,680 Speaker 3: we're seeing over all, these ratios are being heavily distorted. 352 00:15:18,000 --> 00:15:20,280 Speaker 3: So I thought it was just a good opportunity to 353 00:15:20,400 --> 00:15:24,560 Speaker 3: chat about the importance of routinely high salt intake, but 354 00:15:24,720 --> 00:15:27,320 Speaker 3: also just ticking the box on potassium and some of 355 00:15:27,320 --> 00:15:29,680 Speaker 3: those key foods that are really rich in that nutrient 356 00:15:30,040 --> 00:15:33,960 Speaker 3: are things like your bananas, your leafy greens, avocado, and 357 00:15:34,000 --> 00:15:36,120 Speaker 3: these are foods you want to be consuming every day. 358 00:15:36,560 --> 00:15:39,360 Speaker 3: And that's why we constantly come back to the recommendation 359 00:15:39,720 --> 00:15:42,200 Speaker 3: of seven to ten serves of fresh fruit and vegetables 360 00:15:42,200 --> 00:15:45,120 Speaker 3: every day, because that's the best way to buffer the 361 00:15:45,160 --> 00:15:46,400 Speaker 3: effects of sodium. 362 00:15:46,080 --> 00:15:46,600 Speaker 1: In the diet. 363 00:15:46,920 --> 00:15:49,440 Speaker 3: And you would argue in European cultures whose intake of 364 00:15:49,480 --> 00:15:52,080 Speaker 3: salt is really high, you know they're having processed meats 365 00:15:52,080 --> 00:15:54,160 Speaker 3: in Europe or Italians are using a lot of salt 366 00:15:54,200 --> 00:15:57,000 Speaker 3: and cooking, they buffer it because they're getting that high 367 00:15:57,080 --> 00:15:59,960 Speaker 3: intake of fresh food as well, whereas trigtionally Western diet 368 00:16:00,120 --> 00:16:02,240 Speaker 3: we take all the salt and we ditch the fresh 369 00:16:02,280 --> 00:16:04,600 Speaker 3: food that goes with it. So I thought just for 370 00:16:04,640 --> 00:16:06,720 Speaker 3: anyone listening who has a found the history of heart 371 00:16:06,720 --> 00:16:10,280 Speaker 3: disease very very important, but also an important message for 372 00:16:10,320 --> 00:16:13,000 Speaker 3: all of us that those ratios are being heavily influenced, 373 00:16:13,040 --> 00:16:15,400 Speaker 3: and just another reminder that we need a lot more 374 00:16:15,440 --> 00:16:17,560 Speaker 3: of that fresh food. And just check your fruit intake, 375 00:16:18,040 --> 00:16:19,960 Speaker 3: check your intake of nuts and seeds, and make sure 376 00:16:20,000 --> 00:16:22,160 Speaker 3: you're getting at least one serve of leafy greens every 377 00:16:22,200 --> 00:16:25,640 Speaker 3: single day. Imperative as we move into our forties and beyond, 378 00:16:25,880 --> 00:16:28,040 Speaker 3: and heart disease and things like that tend to rear 379 00:16:28,040 --> 00:16:29,160 Speaker 3: their ugly head a bit more. 380 00:16:29,600 --> 00:16:32,040 Speaker 2: Yeah, And to be honest, it's really not that surprising 381 00:16:32,080 --> 00:16:34,520 Speaker 2: because when you look at the research within Australia, ninety 382 00:16:34,560 --> 00:16:37,040 Speaker 2: five percent of people don't eat enough vegetables. 383 00:16:36,640 --> 00:16:38,560 Speaker 1: And it's incredible, like our clients state us. 384 00:16:38,480 --> 00:16:40,120 Speaker 2: All the time, Oh, I eat enough veggies, it's not 385 00:16:40,160 --> 00:16:42,200 Speaker 2: a problem, and then they work with us and they're like, 386 00:16:42,240 --> 00:16:44,680 Speaker 2: oh wow, like I really didn't eat enough vegetables. 387 00:16:44,720 --> 00:16:45,800 Speaker 1: I wasn't really aware. 388 00:16:45,920 --> 00:16:47,960 Speaker 2: So we think we're doing the right thing, but when 389 00:16:48,000 --> 00:16:51,560 Speaker 2: you actually look at what constitutes a serf of vegetables. 390 00:16:51,080 --> 00:16:52,600 Speaker 1: We're not getting anywhere near enough. 391 00:16:52,640 --> 00:16:54,720 Speaker 2: And this study was really based out of the UK, 392 00:16:54,840 --> 00:16:56,760 Speaker 2: and it found that a third of teens and a 393 00:16:56,880 --> 00:16:58,840 Speaker 2: quarter of adults were actually. 394 00:16:58,560 --> 00:16:59,960 Speaker 1: Considered potassium deficient. 395 00:17:00,200 --> 00:17:02,560 Speaker 2: Like you said, it's not a nutrient we'd ever really 396 00:17:02,600 --> 00:17:04,960 Speaker 2: talk about in people's diets, and if we did, we're 397 00:17:04,960 --> 00:17:07,199 Speaker 2: generally saying, you know, limit your tassium because of an 398 00:17:07,200 --> 00:17:09,960 Speaker 2: issue with their kidneys or something. So it's never something 399 00:17:09,960 --> 00:17:12,479 Speaker 2: we're like, hey, eat more potassium. But I think it 400 00:17:12,520 --> 00:17:15,119 Speaker 2: does come back to those well rounded health messages that 401 00:17:15,200 --> 00:17:17,760 Speaker 2: say just eat more fresh food, eat a more wholesome 402 00:17:17,800 --> 00:17:19,960 Speaker 2: based diet. Get rid of like you said, the processed 403 00:17:20,000 --> 00:17:22,600 Speaker 2: red meats, because it's driving up the sodium and not 404 00:17:22,640 --> 00:17:25,280 Speaker 2: giving us any real potassium. So it is it just 405 00:17:25,359 --> 00:17:27,719 Speaker 2: does come back to balanced eating. And I know it's boring, 406 00:17:27,720 --> 00:17:29,359 Speaker 2: and I know that we say it a million times 407 00:17:29,359 --> 00:17:32,639 Speaker 2: on the podcast. But Australians are still not getting in 408 00:17:32,760 --> 00:17:35,160 Speaker 2: enough fresh foods. We're still not getting in enough vegetables. 409 00:17:35,160 --> 00:17:37,720 Speaker 2: We're still not getting in enough fruit. And unfortunately you 410 00:17:37,720 --> 00:17:39,960 Speaker 2: can't eat five serves of fruit and two serves of veggie. 411 00:17:40,000 --> 00:17:42,200 Speaker 1: It doesn't work like that. One doesn't replace the other. 412 00:17:42,520 --> 00:17:44,760 Speaker 2: You still need the bulk of the nutrients from enough 413 00:17:44,840 --> 00:17:47,320 Speaker 2: vegetables as well, and five serves of veggies to day 414 00:17:47,400 --> 00:17:50,080 Speaker 2: is a minimum, like Susie said, for really that anti 415 00:17:50,119 --> 00:17:53,040 Speaker 2: inflammatory style of eating, that good wholesome type of eating, 416 00:17:53,240 --> 00:17:55,960 Speaker 2: you want seven to ten serves and that is basically 417 00:17:55,960 --> 00:17:58,920 Speaker 2: impossible if you're only eating you know, vegetables at dinner, 418 00:17:58,920 --> 00:18:00,400 Speaker 2: if you're putting a piece of lettuce and a piece 419 00:18:00,400 --> 00:18:02,800 Speaker 2: of tomato and a sandwich at lunch, it's simply not 420 00:18:02,920 --> 00:18:04,480 Speaker 2: enough and it's not going to get you anywhere near 421 00:18:04,520 --> 00:18:07,520 Speaker 2: the required intake. So it's a great reminder and just 422 00:18:07,560 --> 00:18:10,760 Speaker 2: goes to show that even in twenty twenty five, despite 423 00:18:10,840 --> 00:18:13,600 Speaker 2: an abundance of access to what you would hope is 424 00:18:13,680 --> 00:18:16,400 Speaker 2: good quality and nutrition. There are tons of experts on Instagram, 425 00:18:16,400 --> 00:18:19,520 Speaker 2: there are free podcasts everywhere. We are still having more 426 00:18:19,600 --> 00:18:22,919 Speaker 2: nutrient deficiencies than we were potentially you know, decades and 427 00:18:22,960 --> 00:18:25,520 Speaker 2: decades ago. You know, we're seeing people come through with scurvy, 428 00:18:25,560 --> 00:18:29,119 Speaker 2: We're seeing twenty year olds being diagnosed with osteoporosis. You know, 429 00:18:29,119 --> 00:18:32,560 Speaker 2: we're seeing people having potassium deficiencies. We just didn't see 430 00:18:32,560 --> 00:18:36,040 Speaker 2: that decades and decades ago. But it's because we almost 431 00:18:36,119 --> 00:18:39,080 Speaker 2: have so much access to nutrition information that we're so 432 00:18:39,240 --> 00:18:42,480 Speaker 2: confused that we're almost you know, doing nothing or we're 433 00:18:42,480 --> 00:18:44,639 Speaker 2: not doing the right thing because we're so I guess 434 00:18:44,680 --> 00:18:47,800 Speaker 2: confused by how much nutrition information is out there. So 435 00:18:47,800 --> 00:18:50,760 Speaker 2: we're a really important reminder to just vet your social 436 00:18:50,800 --> 00:18:52,240 Speaker 2: media followers and so I. 437 00:18:52,240 --> 00:18:53,359 Speaker 1: Don't have a background of science. 438 00:18:53,400 --> 00:18:55,879 Speaker 2: If they don't have, you know, if they're not using 439 00:18:55,960 --> 00:18:59,040 Speaker 2: research and evidence to actually guide their practice. If they're 440 00:18:59,080 --> 00:19:01,439 Speaker 2: just a mummy blog or an influencer, that's cool if 441 00:19:01,440 --> 00:19:03,520 Speaker 2: you want to follow them, but don't take nutrition advice 442 00:19:03,600 --> 00:19:05,840 Speaker 2: from them, because this is why we're seeing so many 443 00:19:05,880 --> 00:19:09,360 Speaker 2: people with so many nutrient deficiencies, which is not normal. 444 00:19:09,520 --> 00:19:09,760 Speaker 1: Right. 445 00:19:10,600 --> 00:19:14,040 Speaker 3: I was speaking to a good hairdresser friend of mine recently, 446 00:19:14,080 --> 00:19:15,920 Speaker 3: and she said one of the things she notices is 447 00:19:16,560 --> 00:19:19,919 Speaker 3: even nutritionists will say you have a protein bar as 448 00:19:19,960 --> 00:19:22,000 Speaker 3: a snack, and she said, what's wrong with a banana? 449 00:19:22,560 --> 00:19:23,040 Speaker 1: And it's so. 450 00:19:23,080 --> 00:19:28,840 Speaker 3: True because there's commercially interest in promoting products or we 451 00:19:28,880 --> 00:19:32,480 Speaker 3: hear constantly about the power of protein. My observation is 452 00:19:32,480 --> 00:19:35,480 Speaker 3: the fresh food gets moved aside for the protein rich 453 00:19:35,480 --> 00:19:38,200 Speaker 3: foods first, when really the message is you want to 454 00:19:38,240 --> 00:19:40,840 Speaker 3: always have fresh food every single time you eat. So 455 00:19:40,880 --> 00:19:43,040 Speaker 3: if you're having a protein bar, keep in mind it 456 00:19:43,160 --> 00:19:47,080 Speaker 3: is likely ultra processed and whilst protein is important, the 457 00:19:47,119 --> 00:19:50,239 Speaker 3: fresh is equally as so that simple rule. Whenever you 458 00:19:50,240 --> 00:19:51,840 Speaker 3: eat a meal or a snack, there should be fresh 459 00:19:51,840 --> 00:19:54,000 Speaker 3: food there. So you're having eggs in the morning, where's 460 00:19:54,040 --> 00:19:56,520 Speaker 3: the spinach. You're having a bowl of oats or bircher, 461 00:19:56,600 --> 00:20:00,080 Speaker 3: add some berries to it, you're having crackers, add some tomato, 462 00:20:00,119 --> 00:20:03,080 Speaker 3: and that is where you build each day the overall intake. 463 00:20:03,119 --> 00:20:05,680 Speaker 3: And I liked it was a really good example where 464 00:20:05,760 --> 00:20:08,480 Speaker 3: the protein bar is not as good as a banana, 465 00:20:08,520 --> 00:20:11,199 Speaker 3: absolutely not. It's about the balance and making sure the 466 00:20:11,200 --> 00:20:14,480 Speaker 3: fresh fruit is there. All right, Lynne, Well, you've introduced 467 00:20:14,520 --> 00:20:17,080 Speaker 3: me to a new product and I was very excited 468 00:20:17,080 --> 00:20:20,760 Speaker 3: with this one because I have been known on occasion 469 00:20:20,880 --> 00:20:23,280 Speaker 3: to enjoy a dirty diet coke, and. 470 00:20:23,560 --> 00:20:25,160 Speaker 1: We've spoken about it on the pody before. 471 00:20:25,200 --> 00:20:27,080 Speaker 3: We know it's not good for us, but I just 472 00:20:27,160 --> 00:20:29,200 Speaker 3: I don't know. It's like goes back, doesn't it when 473 00:20:29,200 --> 00:20:31,919 Speaker 3: we're young and what we're programmed to have. But you 474 00:20:32,280 --> 00:20:35,320 Speaker 3: brought all of these beautiful drinks across to our new 475 00:20:35,359 --> 00:20:38,480 Speaker 3: warehouse in Brisbon, and one of them was a drink 476 00:20:38,520 --> 00:20:42,680 Speaker 3: I'd never seen before, and it was the Schweps Passion 477 00:20:42,720 --> 00:20:48,320 Speaker 3: Fruit and Pineapple. I think it is infused sparkling water, 478 00:20:48,400 --> 00:20:49,240 Speaker 3: sparkling miner water. 479 00:20:49,520 --> 00:20:51,520 Speaker 1: I don't think it's new. You just haven't seen it though. 480 00:20:51,920 --> 00:20:54,600 Speaker 3: No, it's not new. You're right, and you said to me, 481 00:20:54,680 --> 00:20:56,520 Speaker 3: oh my god, these are amazing. We have them all 482 00:20:56,560 --> 00:20:59,760 Speaker 3: the time, and I have fallen in love with this product, 483 00:21:00,040 --> 00:21:02,919 Speaker 3: cannot get enough of it. And I think these are 484 00:21:02,920 --> 00:21:05,919 Speaker 3: just great alternatives because we constantly have clients talking to 485 00:21:06,000 --> 00:21:08,120 Speaker 3: us about trying to get rid of the diet soft 486 00:21:08,200 --> 00:21:11,840 Speaker 3: drink or wanting something different to water, and I'll often say, yeah, 487 00:21:11,880 --> 00:21:15,000 Speaker 3: the Mount Franklin infuse drinks are really strong. There's a 488 00:21:15,040 --> 00:21:17,520 Speaker 3: mango one, but these are even better and they go 489 00:21:17,560 --> 00:21:19,840 Speaker 3: half price quite often at Colds and Willie. So you 490 00:21:19,920 --> 00:21:22,240 Speaker 3: get I think ten or twelve for nine dollars fifty, 491 00:21:22,280 --> 00:21:25,200 Speaker 3: which is really tight cost effective as well. Now there's 492 00:21:25,240 --> 00:21:27,040 Speaker 3: a whole range of different ones. I think you tried 493 00:21:27,040 --> 00:21:31,359 Speaker 3: a watermelon one fluntally like this passion watermelon. If you 494 00:21:31,400 --> 00:21:33,120 Speaker 3: tried it, is that one nice? 495 00:21:33,160 --> 00:21:35,040 Speaker 2: The one story and war than it's delicious, But I 496 00:21:35,080 --> 00:21:37,040 Speaker 2: have to say, hands out, my favorite is passion fruit 497 00:21:37,040 --> 00:21:37,600 Speaker 2: and pintiple. 498 00:21:37,640 --> 00:21:39,280 Speaker 1: But you know, we all have different taste. 499 00:21:39,320 --> 00:21:42,719 Speaker 2: But I will say I personally believe that these like 500 00:21:42,800 --> 00:21:45,000 Speaker 2: not sponsored and nothing like that, but I personally think 501 00:21:45,000 --> 00:21:47,680 Speaker 2: the Sweeps ones are better than the Mountain Franklin ones. 502 00:21:47,720 --> 00:21:51,200 Speaker 2: I've always thought that these just taste as. 503 00:21:53,320 --> 00:21:53,720 Speaker 1: It would be. 504 00:21:54,760 --> 00:21:56,639 Speaker 3: But what I will I had a question for you 505 00:21:56,680 --> 00:21:59,080 Speaker 3: actually because basically it's just there's not a lot to 506 00:21:59,080 --> 00:22:01,560 Speaker 3: say about them. It's just water with a bit of flavor, 507 00:22:01,800 --> 00:22:05,479 Speaker 3: Like there's nothing flash, it's just sparkling and refreshing. And 508 00:22:05,600 --> 00:22:08,600 Speaker 3: it doesn't have the artificial sweeteness that soft drink, even 509 00:22:08,640 --> 00:22:10,720 Speaker 3: as zero soft drink will still have sweetener. It's just 510 00:22:10,720 --> 00:22:13,000 Speaker 3: not a spar tanan. But what I wanted to know 511 00:22:13,080 --> 00:22:16,879 Speaker 3: Leanne is that there are only a four health star rating. 512 00:22:17,960 --> 00:22:18,760 Speaker 1: I think it's due to this. 513 00:22:18,880 --> 00:22:20,479 Speaker 2: I think it's got a touch of sodium, and it 514 00:22:20,480 --> 00:22:26,120 Speaker 2: compared to mineral water, I think because the mineral water, 515 00:22:26,280 --> 00:22:30,000 Speaker 2: natural flavors and food acid are food acids citric acid. 516 00:22:30,440 --> 00:22:32,600 Speaker 2: So and it's got eight milligrams of sodium a serf, 517 00:22:32,640 --> 00:22:34,879 Speaker 2: which is like nothing. 518 00:22:35,080 --> 00:22:37,320 Speaker 3: And that's why I was like, this is so confusing 519 00:22:37,400 --> 00:22:41,160 Speaker 3: for people because they think that it's it's just basically water. 520 00:22:41,359 --> 00:22:43,600 Speaker 3: It's got four point five health stars like this the 521 00:22:43,640 --> 00:22:44,800 Speaker 3: most ridiculous thing I've heard. 522 00:22:44,840 --> 00:22:47,000 Speaker 2: I mean, it's got a technical additude which is food 523 00:22:47,000 --> 00:22:49,560 Speaker 2: acid perhaps, so it's fifteen. I would give it a choice, 524 00:22:49,560 --> 00:22:52,720 Speaker 2: which is about Yeah, this is where the calories down right, 525 00:22:52,760 --> 00:22:55,840 Speaker 2: like four points. I think they're absolutely wonder why I 526 00:22:55,880 --> 00:22:57,679 Speaker 2: personally would have at least one a day, if not too. 527 00:22:58,160 --> 00:23:00,280 Speaker 2: As I said, my favorite is a passion fruit pine ball. 528 00:23:00,320 --> 00:23:02,800 Speaker 2: This one here is the strawberry and watermelon. There's also 529 00:23:02,800 --> 00:23:03,520 Speaker 2: a blood. 530 00:23:03,200 --> 00:23:05,960 Speaker 1: Orange and mango. That one's really good. And a lemon lime. 531 00:23:06,000 --> 00:23:07,679 Speaker 2: I must say, I haven't bought that because I'm not 532 00:23:08,080 --> 00:23:10,680 Speaker 2: the hugest lemon lime person unless it's like a more 533 00:23:10,680 --> 00:23:12,560 Speaker 2: of an electrolyte drink, So I haven't tried that one. 534 00:23:12,600 --> 00:23:16,359 Speaker 2: But yeah, there's those four and I don't buy them sous. 535 00:23:16,400 --> 00:23:18,240 Speaker 2: You know my budget queens. We don't pay for things 536 00:23:18,240 --> 00:23:20,480 Speaker 2: full price if we don't have to, So this one's 537 00:23:20,560 --> 00:23:22,440 Speaker 2: I only buy them half price at Coals and they're 538 00:23:22,440 --> 00:23:25,000 Speaker 2: in a ten pack of cans and so they're just 539 00:23:25,040 --> 00:23:27,359 Speaker 2: on the normal in the soft drink aisle, and I 540 00:23:27,400 --> 00:23:28,919 Speaker 2: only buy them half price, so they come down to 541 00:23:29,000 --> 00:23:32,280 Speaker 2: like nine or ten dollars, so effectively a dollar or slightly. 542 00:23:32,000 --> 00:23:32,600 Speaker 1: Less a can. 543 00:23:32,840 --> 00:23:34,800 Speaker 2: And they do retail I think for about eighteen or 544 00:23:34,880 --> 00:23:36,920 Speaker 2: nineteen dollars, so I would never buy them full price, 545 00:23:37,000 --> 00:23:39,480 Speaker 2: and they regularly do between calls and will Wes go 546 00:23:39,640 --> 00:23:42,000 Speaker 2: half price. So I'll grab kind of full boxes at 547 00:23:42,000 --> 00:23:43,840 Speaker 2: once and then put them in the bottom of the 548 00:23:43,840 --> 00:23:46,159 Speaker 2: pantry and just kind of pull them out as I 549 00:23:46,240 --> 00:23:48,040 Speaker 2: need them, and whenever I see them half price, I 550 00:23:48,040 --> 00:23:50,080 Speaker 2: get some more. So they're a great little addition to 551 00:23:50,640 --> 00:23:52,919 Speaker 2: the pantry, to the fridge, and they're super tasty. I 552 00:23:52,920 --> 00:23:54,679 Speaker 2: think out of all the mineral waters, these are my 553 00:23:54,720 --> 00:23:55,560 Speaker 2: favorite on the market. 554 00:23:56,200 --> 00:23:57,920 Speaker 3: Yeah, it's nice to be off to recommend something. We're 555 00:23:58,000 --> 00:24:00,760 Speaker 3: so quick to criticize products. It was nice to find 556 00:24:00,800 --> 00:24:03,480 Speaker 3: something that actually tastes great and is a good substitute. 557 00:24:03,480 --> 00:24:04,160 Speaker 1: I would say for. 558 00:24:04,160 --> 00:24:07,080 Speaker 3: Kind of any of the even zero drinks that have 559 00:24:07,119 --> 00:24:09,239 Speaker 3: still got the artificial sweetness in them, and which are 560 00:24:09,280 --> 00:24:11,000 Speaker 3: the ones that aren't so great for us, because I 561 00:24:11,040 --> 00:24:13,520 Speaker 3: believe they do program us to want more sweet food. 562 00:24:13,560 --> 00:24:15,480 Speaker 3: I think that's the concern, even if it's not a 563 00:24:15,480 --> 00:24:18,439 Speaker 3: spar tanan, even if it's the other varieties that are 564 00:24:18,600 --> 00:24:21,399 Speaker 3: used k as. The sulfate I think is one of 565 00:24:21,440 --> 00:24:24,719 Speaker 3: the ones in Zero. Again, they're a lot sweeter than 566 00:24:24,720 --> 00:24:26,720 Speaker 3: sugar itself, and hence there's evidence to show they have 567 00:24:26,720 --> 00:24:29,280 Speaker 3: a very much programming effect of wanting more sweet food. 568 00:24:29,320 --> 00:24:31,800 Speaker 3: So the benefit of having one of these more infused 569 00:24:31,840 --> 00:24:34,720 Speaker 3: waters is that you don't have that effect that basically 570 00:24:34,840 --> 00:24:37,120 Speaker 3: is just water with a touch of natural flavor. But yeah, 571 00:24:37,119 --> 00:24:39,000 Speaker 3: they're so popular in my house. I've had to hide 572 00:24:39,000 --> 00:24:41,280 Speaker 3: them because I bought the ten and then they were 573 00:24:41,320 --> 00:24:43,840 Speaker 3: like gone a day or two later. So yeah, but 574 00:24:43,840 --> 00:24:47,000 Speaker 3: they're yeah, nine point fifty alternate weeks, So check them out. 575 00:24:47,000 --> 00:24:49,080 Speaker 3: They're just in the drink section. And I think in 576 00:24:49,119 --> 00:24:52,080 Speaker 3: particular for kids. My boys are just almost ten, and 577 00:24:52,119 --> 00:24:54,199 Speaker 3: I have to say there are kids who are drinking 578 00:24:54,240 --> 00:24:57,679 Speaker 3: full strengths soft drink regularly. So I think that encouraging 579 00:24:57,840 --> 00:25:00,560 Speaker 3: kids to be enjoying that rather than uses and soft 580 00:25:00,600 --> 00:25:03,560 Speaker 3: drink is a very good programming effect because otherwise, you 581 00:25:03,600 --> 00:25:05,639 Speaker 3: know what we're familiar with. Keep in mind that the 582 00:25:05,640 --> 00:25:09,400 Speaker 3: biggest consumers of sweetened drink are teenage boys, and these 583 00:25:09,400 --> 00:25:12,199 Speaker 3: are habits that will continue throughout their adult life. So 584 00:25:12,280 --> 00:25:14,800 Speaker 3: if you can swap them over and to bubbly drink 585 00:25:14,920 --> 00:25:16,959 Speaker 3: sweet drinks that don't have this sugar and a more 586 00:25:17,000 --> 00:25:20,400 Speaker 3: natural that's a really positive shift, all right. 587 00:25:20,440 --> 00:25:22,560 Speaker 2: And then our last segment for the podcast is our 588 00:25:22,560 --> 00:25:26,600 Speaker 2: listener question. So this week, I have been diagnosed with osteopenia. 589 00:25:26,880 --> 00:25:29,880 Speaker 2: Any diet or exercise tips. Now, this is a great 590 00:25:29,960 --> 00:25:33,200 Speaker 2: question because we're seeing more and more clients, and certainly 591 00:25:33,200 --> 00:25:36,520 Speaker 2: there are more and more people coming out diagnosed with osteopenia, 592 00:25:36,920 --> 00:25:39,800 Speaker 2: and there's certainly a very I'm not gonna say anti 593 00:25:39,920 --> 00:25:43,120 Speaker 2: dairy movement over the last few years, but I would say, 594 00:25:43,160 --> 00:25:45,199 Speaker 2: hands down, it is so rare where I get a 595 00:25:45,200 --> 00:25:47,600 Speaker 2: new client and they're like, oh, I just have a 596 00:25:47,680 --> 00:25:49,639 Speaker 2: latte on normal milk. It's always like I have an 597 00:25:49,640 --> 00:25:51,680 Speaker 2: oat latte, or I have an almond later, or I 598 00:25:51,800 --> 00:25:54,399 Speaker 2: have a I don't know, tiger milk or macadamia. Like, 599 00:25:54,600 --> 00:25:56,639 Speaker 2: it's so rare for me to have a client that's like, 600 00:25:56,720 --> 00:25:58,720 Speaker 2: oh yeah, I just I drink for groom milk. 601 00:25:58,720 --> 00:25:59,360 Speaker 1: Do you know what I mean? 602 00:26:00,040 --> 00:26:02,680 Speaker 2: I think with the move away from or the move 603 00:26:02,840 --> 00:26:06,960 Speaker 2: two more plant based milks, we are lacking in some calcium. Certainly, 604 00:26:07,040 --> 00:26:09,320 Speaker 2: over the years of plant based milk, ile has come 605 00:26:09,359 --> 00:26:11,639 Speaker 2: a long way in terms of fortifying a lot of 606 00:26:11,720 --> 00:26:15,240 Speaker 2: the different brands with additional calcium, which is excellent to see. 607 00:26:15,520 --> 00:26:17,399 Speaker 2: But certainly there are still clients that I have that 608 00:26:17,480 --> 00:26:19,000 Speaker 2: I say, all right, let's just check the label on 609 00:26:19,040 --> 00:26:21,239 Speaker 2: the almond milk. It's not fortified or it's only got 610 00:26:21,280 --> 00:26:23,560 Speaker 2: say one hundred milligrams where is ideally I would want 611 00:26:23,600 --> 00:26:26,359 Speaker 2: three hundred milligrams. So it's a great question, and it 612 00:26:26,560 --> 00:26:28,920 Speaker 2: is a condition that I'd say is becoming more and 613 00:26:29,040 --> 00:26:31,679 Speaker 2: more frequent, particularly with women over forty. 614 00:26:32,040 --> 00:26:34,000 Speaker 1: But there is a lot you can actually do for it, 615 00:26:34,000 --> 00:26:37,800 Speaker 1: which is really exciting. So starting with nutrition, the key. 616 00:26:37,760 --> 00:26:40,359 Speaker 2: Nutrients, you would want a calcium like I mentioned, So 617 00:26:40,560 --> 00:26:43,080 Speaker 2: if your plant based milk is not fortified, you need 618 00:26:43,160 --> 00:26:45,439 Speaker 2: to find a brand that is fortified, ideally with at 619 00:26:45,520 --> 00:26:49,160 Speaker 2: least three hundred milligrams of calcium per cup. Other calcium 620 00:26:49,240 --> 00:26:53,080 Speaker 2: fortified plant foods, things like tofu sartings excellent as well, 621 00:26:53,160 --> 00:26:55,679 Speaker 2: sartings with bones, any sort of bony fish, and your 622 00:26:55,760 --> 00:26:57,680 Speaker 2: dark green leafy greens as well can be good for 623 00:26:57,760 --> 00:27:00,280 Speaker 2: calcium and things like almonds. And then of course vitamin 624 00:27:00,359 --> 00:27:03,119 Speaker 2: D is really really important, so you can if you're 625 00:27:03,200 --> 00:27:05,320 Speaker 2: low with vitamin D, you can supplement. But the best 626 00:27:05,400 --> 00:27:07,639 Speaker 2: source of vitamin D actually comes from the sun, so 627 00:27:07,760 --> 00:27:09,960 Speaker 2: actually just getting and it depends on where you live, 628 00:27:10,000 --> 00:27:12,600 Speaker 2: it depends on the color of your skin tone. Roughly 629 00:27:12,680 --> 00:27:14,920 Speaker 2: sort of ten to twenty minutes in the sunshine most 630 00:27:15,040 --> 00:27:18,240 Speaker 2: days we'll expose your skin to enough vitamin D, and 631 00:27:18,359 --> 00:27:20,600 Speaker 2: I think it's something like it's about thirty percent of 632 00:27:20,640 --> 00:27:23,560 Speaker 2: austrains after winter or deficient and vitamin D. So vitamin 633 00:27:23,640 --> 00:27:26,760 Speaker 2: D and calcium work together to help strengthen the bones. 634 00:27:26,840 --> 00:27:28,959 Speaker 2: And then of course there's protein, and if you are 635 00:27:29,200 --> 00:27:33,320 Speaker 2: over forty through those prairial metopausal years, protein is so essential. 636 00:27:33,440 --> 00:27:36,760 Speaker 2: It's essential for your bone matrix formation, which is really 637 00:27:36,760 --> 00:27:39,200 Speaker 2: important for strong bones as well. And then the other 638 00:27:39,359 --> 00:27:41,760 Speaker 2: three what we'd call is like mini nutrients that are 639 00:27:41,800 --> 00:27:44,639 Speaker 2: also important for your bones are your magnesium, your vitamin 640 00:27:44,720 --> 00:27:45,560 Speaker 2: K two, and your. 641 00:27:45,480 --> 00:27:48,119 Speaker 1: Phosphorus as well. So those three just come from a 642 00:27:48,160 --> 00:27:49,040 Speaker 1: good quality diet. 643 00:27:49,080 --> 00:27:52,720 Speaker 2: You know, nuts and feeds, dart, green leafy veggies, whole grains, legumes, 644 00:27:53,359 --> 00:27:56,080 Speaker 2: just enough of that fresh food like we talked about, 645 00:27:56,440 --> 00:28:00,040 Speaker 2: and then really avoiding excess caffeine and excess alcohol. A 646 00:28:00,080 --> 00:28:02,440 Speaker 2: couple two of coffee a day is completely okay, but 647 00:28:02,640 --> 00:28:06,400 Speaker 2: too much caffeine can actually block dairy as well, which 648 00:28:06,720 --> 00:28:09,399 Speaker 2: which can impact calcium levels as well. So just not 649 00:28:09,560 --> 00:28:12,280 Speaker 2: too much caffeine and not too much alcohol. So that's 650 00:28:12,320 --> 00:28:14,879 Speaker 2: more the nutrition side of things. Nutrients are really important. 651 00:28:14,960 --> 00:28:17,240 Speaker 2: You can of course supplement with things like calcium and 652 00:28:17,320 --> 00:28:19,960 Speaker 2: vitamin D. Often there are a lot of different brands 653 00:28:20,000 --> 00:28:22,919 Speaker 2: in the market that do calcium, vitamin D, magnesium, NK 654 00:28:23,040 --> 00:28:25,639 Speaker 2: two all in the same kind of capsule pill, but 655 00:28:25,760 --> 00:28:28,440 Speaker 2: you don't have to supplement. I would certainly be getting 656 00:28:28,920 --> 00:28:31,200 Speaker 2: a blood test done to see if you're deficient, particularly 657 00:28:31,240 --> 00:28:33,680 Speaker 2: in terms of vitamin D, but the best way to 658 00:28:34,040 --> 00:28:35,920 Speaker 2: know if you have enough calcium is actually just doing 659 00:28:35,960 --> 00:28:38,960 Speaker 2: a quick dietary add up through your diet and knowing 660 00:28:39,000 --> 00:28:41,640 Speaker 2: if you're actually getting routinely enough calcium in and a 661 00:28:41,680 --> 00:28:45,000 Speaker 2: dietician can certainly assist with that. But the more exciting 662 00:28:45,080 --> 00:28:47,480 Speaker 2: thing is really from the exercise front, because we do 663 00:28:47,680 --> 00:28:50,600 Speaker 2: know that that weight bearing or resistance type training is 664 00:28:50,720 --> 00:28:52,160 Speaker 2: super important for your bone health. 665 00:28:52,400 --> 00:28:53,960 Speaker 1: But there's really promising new. 666 00:28:53,920 --> 00:28:57,640 Speaker 2: Research that's showing that impact based training, so think things 667 00:28:57,720 --> 00:29:01,520 Speaker 2: like jump training, that like pylometric training and loading has 668 00:29:01,600 --> 00:29:04,600 Speaker 2: been showing some really promising results for bone strength. So 669 00:29:04,760 --> 00:29:06,880 Speaker 2: one of my dieticians, Jordan, she has a big background 670 00:29:06,920 --> 00:29:08,760 Speaker 2: and exercise and she used to work in a dexis 671 00:29:08,840 --> 00:29:10,800 Speaker 2: gaining clinic where of course they you know, they check 672 00:29:10,800 --> 00:29:13,640 Speaker 2: your bone mineral density. She found some great new research 673 00:29:13,720 --> 00:29:15,920 Speaker 2: that was showing that there was a study in post 674 00:29:15,960 --> 00:29:18,920 Speaker 2: menopause or women, and it was showing that just fifty 675 00:29:19,080 --> 00:29:21,200 Speaker 2: jumps per day and you can split that up into 676 00:29:21,280 --> 00:29:23,840 Speaker 2: ten jumps just five times a day led to a 677 00:29:23,920 --> 00:29:27,960 Speaker 2: clinically significant increase in hit bone density after six months. 678 00:29:28,200 --> 00:29:30,400 Speaker 2: So you don't have to go like full hit style 679 00:29:30,480 --> 00:29:33,040 Speaker 2: training like jumping everywhere. You can actually just do some 680 00:29:33,240 --> 00:29:35,560 Speaker 2: jump style training on a yoga mat at home. You 681 00:29:35,640 --> 00:29:37,040 Speaker 2: just don't want to do it on a super hard 682 00:29:37,120 --> 00:29:38,840 Speaker 2: surface like concrete. You want to put like a yoga 683 00:29:38,920 --> 00:29:41,120 Speaker 2: mat or something down. So there's a really good app 684 00:29:41,240 --> 00:29:44,280 Speaker 2: called osteo Gains and that is something that I recommend 685 00:29:44,280 --> 00:29:47,080 Speaker 2: to a lot of my clients with osteopenia because it 686 00:29:47,120 --> 00:29:49,800 Speaker 2: can help to improve the bone mineral density through that 687 00:29:49,960 --> 00:29:50,680 Speaker 2: type of training. 688 00:29:50,760 --> 00:29:53,000 Speaker 1: And it's gp in physio led as well. 689 00:29:53,160 --> 00:29:55,200 Speaker 2: So there's some really exciting stuff you can do from 690 00:29:55,200 --> 00:29:58,040 Speaker 2: an exercise perspective, but it is really important to get 691 00:29:58,080 --> 00:30:01,360 Speaker 2: in and link in with a great physio exercise physiologists 692 00:30:01,360 --> 00:30:03,520 Speaker 2: to set you up with a really great, well rounded 693 00:30:03,600 --> 00:30:06,360 Speaker 2: training program. And particularly if you have a background of 694 00:30:06,440 --> 00:30:09,800 Speaker 2: like poor balance or fractures, you definitely want to touch 695 00:30:09,880 --> 00:30:12,040 Speaker 2: base with a health professional before you go and you 696 00:30:12,080 --> 00:30:14,000 Speaker 2: know pick up jump style training or go and lift 697 00:30:14,080 --> 00:30:16,120 Speaker 2: some really heavy weights. You want to just make sure 698 00:30:16,160 --> 00:30:17,160 Speaker 2: that that's safe for you to do. 699 00:30:17,920 --> 00:30:19,520 Speaker 3: Do you get the same result from skipping? 700 00:30:20,200 --> 00:30:22,640 Speaker 2: Skipping is good, but I don't think the force was 701 00:30:22,880 --> 00:30:24,960 Speaker 2: enough like you had to it was a certain level 702 00:30:25,000 --> 00:30:26,840 Speaker 2: that you had to jump in terms of like height 703 00:30:26,960 --> 00:30:29,520 Speaker 2: in the air. Obviously we're in video, people will understand 704 00:30:29,560 --> 00:30:32,560 Speaker 2: my hands signals, but no, I believe that the same 705 00:30:32,640 --> 00:30:34,600 Speaker 2: result wasn't from skipping. And my mum uses one of 706 00:30:34,640 --> 00:30:37,000 Speaker 2: those mini trampolines and she bounces on it, she does 707 00:30:37,040 --> 00:30:38,880 Speaker 2: her little arm weights on it. And I was sort 708 00:30:38,920 --> 00:30:41,120 Speaker 2: of saying to one of my dieticians, Jordan, is that 709 00:30:41,240 --> 00:30:43,080 Speaker 2: the same result? And she said, no, it really has 710 00:30:43,120 --> 00:30:45,400 Speaker 2: to do this like proper, like jump straight up in 711 00:30:45,440 --> 00:30:47,560 Speaker 2: the air and landing on two feet and like we said, 712 00:30:47,600 --> 00:30:50,120 Speaker 2: on a softer surface, like on a yoga matter on carpet. 713 00:30:50,640 --> 00:30:51,640 Speaker 1: So yeah, go check it out. 714 00:30:51,680 --> 00:30:55,800 Speaker 2: Like jump style training for osteopenia has been shown really 715 00:30:55,840 --> 00:30:57,920 Speaker 2: effective in the research. So that's what I've been recommending 716 00:30:57,960 --> 00:30:58,840 Speaker 2: for my clients lately. 717 00:30:59,480 --> 00:31:01,480 Speaker 3: It's so interesting, and will put a link to it 718 00:31:01,760 --> 00:31:03,880 Speaker 3: in the show notes because I think there's so many people. 719 00:31:03,920 --> 00:31:05,680 Speaker 3: I can think of five friends I know who would 720 00:31:05,680 --> 00:31:07,760 Speaker 3: benefit from that. I can tell their bones are probably 721 00:31:07,840 --> 00:31:10,160 Speaker 3: not great even in their forties. But I have to 722 00:31:10,200 --> 00:31:13,440 Speaker 3: be honest with you, Leanne, I don't like jumping, well 723 00:31:14,280 --> 00:31:16,160 Speaker 3: I don't don't, but I. 724 00:31:16,240 --> 00:31:18,600 Speaker 1: Do enough in the style of training that I do 725 00:31:19,080 --> 00:31:19,680 Speaker 1: that it's enough. 726 00:31:19,680 --> 00:31:21,480 Speaker 2: I do a lot of heavyweight training, I eat a 727 00:31:21,520 --> 00:31:23,360 Speaker 2: ton of calcium, and I do a lot of kind 728 00:31:23,400 --> 00:31:25,840 Speaker 2: of that jumping burbie box jumps, those kind of. 729 00:31:25,880 --> 00:31:28,520 Speaker 1: Things, but I do find freak me out. 730 00:31:28,600 --> 00:31:31,040 Speaker 2: Man, No, I can find it very effective for a 731 00:31:31,080 --> 00:31:33,240 Speaker 2: lot of my clients who do do have those brittle 732 00:31:33,280 --> 00:31:35,520 Speaker 2: bones and the background of it. Luck if your mum 733 00:31:35,600 --> 00:31:38,600 Speaker 2: had osteoporosis. Is something that I would be really be 734 00:31:38,760 --> 00:31:41,480 Speaker 2: being careful about through my thirties and forties because certainly 735 00:31:41,560 --> 00:31:43,960 Speaker 2: what we do in our thirties, forties and fifties impacts 736 00:31:44,000 --> 00:31:45,960 Speaker 2: how we show up in our sixties and seventies. So 737 00:31:46,240 --> 00:31:48,320 Speaker 2: it is something that if you're listening, the time is 738 00:31:48,400 --> 00:31:50,720 Speaker 2: now to be doing some of these things to help 739 00:31:51,000 --> 00:31:53,960 Speaker 2: preserve our bone mass. And certainly if you are a 740 00:31:54,000 --> 00:31:56,400 Speaker 2: bit concerned about your bone mineral density or whether or 741 00:31:56,440 --> 00:31:58,440 Speaker 2: not it might be okay, looking at and getting a 742 00:31:58,480 --> 00:32:00,720 Speaker 2: DEXA scan is an excellent idea at any age. 743 00:32:00,760 --> 00:32:01,920 Speaker 1: I would say, yeah. 744 00:32:01,960 --> 00:32:03,840 Speaker 3: I routinely am asking that all the time of my 745 00:32:03,920 --> 00:32:06,360 Speaker 3: women now because I think that we're at such high risk. 746 00:32:06,400 --> 00:32:08,440 Speaker 3: If we want to have these long lives, you've got 747 00:32:08,520 --> 00:32:09,479 Speaker 3: to have strong bones. 748 00:32:09,560 --> 00:32:12,680 Speaker 2: So really interesting hundre percent because the research I used 749 00:32:12,680 --> 00:32:15,000 Speaker 2: to work in the orthopedic ward and the research for 750 00:32:15,040 --> 00:32:18,120 Speaker 2: those who break their hip, it's the statistics are depressing. 751 00:32:18,160 --> 00:32:20,920 Speaker 2: It's something like thirty percent will die in the surgery, 752 00:32:21,000 --> 00:32:22,680 Speaker 2: thirty percent will never make it home, and the other 753 00:32:22,720 --> 00:32:24,600 Speaker 2: thirty percent will end up in a nursing home. So 754 00:32:24,840 --> 00:32:26,600 Speaker 2: the number one thing you want to do is prevent 755 00:32:26,720 --> 00:32:29,400 Speaker 2: any sort of falls and broken hips when you get 756 00:32:29,480 --> 00:32:32,000 Speaker 2: past that kind of you know, seventy age group, because 757 00:32:32,000 --> 00:32:34,120 Speaker 2: that's the number one thing is strong bones and strong 758 00:32:34,200 --> 00:32:36,560 Speaker 2: muscles is going to really just help you liver a 759 00:32:36,640 --> 00:32:38,560 Speaker 2: healthy and more functional lifestyle long term. 760 00:32:39,240 --> 00:32:41,640 Speaker 3: Yeah, and if you're not a dairy, big dairy consumer 761 00:32:41,720 --> 00:32:43,720 Speaker 3: and haven't been your entire life, I'd be paying a 762 00:32:43,760 --> 00:32:45,600 Speaker 3: lot of attention, So definitely go and get a bone 763 00:32:45,600 --> 00:32:46,240 Speaker 3: density done. 764 00:32:46,840 --> 00:32:49,040 Speaker 2: Absolutely all right, Well, that brings us to the end 765 00:32:49,120 --> 00:32:51,000 Speaker 2: of the nutrition catch for another week, and we'll catch 766 00:32:51,000 --> 00:32:53,200 Speaker 2: you in next week's episode. And if you know that 767 00:32:53,280 --> 00:32:55,479 Speaker 2: your diet needs a little bit more protein, and our 768 00:32:55,520 --> 00:32:58,680 Speaker 2: women's protein powder as well also contains a calcium server 769 00:32:58,760 --> 00:33:01,080 Speaker 2: three hundred milligrams person as well, So check out our 770 00:33:01,160 --> 00:33:05,560 Speaker 2: scientifically formulated range of proteins, proteins, magnesium, collagen and hot 771 00:33:05,640 --> 00:33:07,960 Speaker 2: chocolates at design Bydietitians dot com. 772 00:33:08,320 --> 00:33:09,840 Speaker 1: Have a great week. Thank you for listening.