Speaker 1: Get everybody Sam here. I know I'm here to inspire you,
Speaker 1: motivate you. Oh I'm so tired. China is just the
Speaker 1: most uninspiring, crappy thing to say to you all. I'm
Speaker 1: just being honest, just sharing modesty. I feel like I'm
Speaker 1: limping to the finish line of twenty twenty three, but
Speaker 1: we're going to get there, and we're going to get
Speaker 1: there strong. It's just been a massive few weeks with
Speaker 1: everything that has been going on, the launch of my
Speaker 1: new protein brand, twenty eight Go, which is now Woolly's
Speaker 1: across the nation. I'm going to give it a plug.
Speaker 1: Yes I am, and yeah, kids and end of year
Speaker 1: and Evey finishing school and so much going on. But
Speaker 1: it's it's been a brilliant twenty twenty three in really
Speaker 1: excited about what the future holds, and really excited about
Speaker 1: today's episode because we have an old friend of mine
Speaker 1: who is just a bundle of joy, a barrel of laughs,
Speaker 1: and she's going to talk about a really important topic
Speaker 1: that is probably the big issue globally when it comes
Speaker 1: to nutrition. So I'll give you a little teas there
Speaker 1: and you have to stick around and see what that's
Speaker 1: going to be. And then I'm going to answer some
Speaker 1: of your strength training questions. We're getting a lot of
Speaker 1: questions recently on strength training. There's a few of those
Speaker 1: that I really want to address because I think my
Speaker 1: answer will not only help you, but help lots of
Speaker 1: our listeners. That's all coming up next on the WOODLFE.
Speaker 1: I'm thrilled today to be joined on the wood Life
Speaker 1: by an old friend of mine who is absolutely one
Speaker 1: of the nutritionists on a global scale that I look
Speaker 1: up to the most. She is wonderful, She's written three
Speaker 1: books and I actually talk to our guests today if
Speaker 1: I'm being honest, on thirty different nutrition topics for three
Speaker 1: days straight. But what I wanted to drill down on
Speaker 1: is a subject matter of hers that she's an absolute
Speaker 1: expert in. We are thrilled to be joined today by
Speaker 1: Michelle Very Hedge. Michelle, welcome to the WOODLFE. And it's
Speaker 1: so lovely to hear from you again.
Speaker 2: Oh Sam. It is absolutely my pleasure to be here
Speaker 2: and really really lovely to reconnect with you almost like
Speaker 2: full circle right, and meant to be meant to have this.
Speaker 1: Conversation absolutely absolutely. It's funny when I first started my podcast,
Speaker 1: a year and a half ago. You've been on my
Speaker 1: list this whole time, and it's wonderful to finally get
Speaker 1: the opportunity to talk today. I just teased it a
Speaker 1: little bit to our audience because the topic I want
Speaker 1: to drill down with you today on is sugar, because
Speaker 1: I just I know you're an absolute expert in this area.
Speaker 1: You've written Low Sugar Lifestyle book, you speak globally on
Speaker 1: this and a whole bunch of other critical nutrition education pieces,
Speaker 1: and I'd love to get your take on it because
Speaker 1: it's just a constant question that comes up from our listeners.
Speaker 1: You know, what about sugar? Am I eating too much?
Speaker 1: Is this the main reason I'm gaining weight? What about
Speaker 1: all the other ramifications from a health perspective that come
Speaker 1: with it? You can start anyway you like, Michelle, take
Speaker 1: this conversation in any direction. I know how passionate you
Speaker 1: are about the subject.
Speaker 2: Well, I was going to say that that's a pretty
Speaker 2: wild introduction there to say I can get going.
Speaker 1: I might regret that you could, Yes.
Speaker 2: Desay, living in Australia for thirty three years, I'm still
Speaker 2: a type a female from New York and who's deeply
Speaker 2: passionate about this topic. So if people only want the
Speaker 2: top thing that they could do to change their physical
Speaker 2: and mental well being, if there was only one thing
Speaker 2: that it could take a dive on, it would absolutely
Speaker 2: one thousand percent be the conversation around added sugar. The
Speaker 2: great job at corporate you're doing at masking and marketing
Speaker 2: healthy quote quote healthy looking things that it's hard for
Speaker 2: us as adults to get our head around, let alone
Speaker 2: our poor kids. So yeah, let's talk about those added
Speaker 2: sugars that are still in a lot of these healthy smoothies,
Speaker 2: healthy sports strengths and things like that, and the ramifications
Speaker 2: of them.
Speaker 1: Isn't it interesting, Michelle when you have that light bulb
Speaker 1: moment with someone when you tell them something that they
Speaker 1: have consumed regularly and always thought in their mind is healthy,
Speaker 1: and you go, you know that those muffins or musy
Speaker 1: bars or you know, smoothies are actually full of sugar
Speaker 1: and it's not that different from having a can of coco,
Speaker 1: you know, like it is, but you know there's some
Speaker 1: nutritional value in there, but they have no idea.
Speaker 2: Absolutely, Sam and I always take this conversation from a
Speaker 2: non extreme approach. So, for example, the World Health Organization
Speaker 2: the greatest researcher, scientists, doctors in the world talk about
Speaker 2: optimal health maximum six added teaspoons a day. That means
Speaker 2: we're consuming six times the amount of added sugar on
Speaker 2: a daily basis. That's a weekly basis, that's a monthly basis,
Speaker 2: that's a yearly basis. Most people are consuming three to
Speaker 2: four to five six times the amount of added sugar.
Speaker 2: So then once you get that aha moment and people go, wow,
Speaker 2: I didn't really think that was me. I say, first
Speaker 2: of all, number one, no beating yourself up like this
Speaker 2: is not about never having sugar again. That's dumb. That's silly, right.
Speaker 2: I mean, I have sugar, I have wine, I have coffee.
Speaker 2: This conversation is about awareness. And then I say, so,
Speaker 2: let's go to the awareness component, which, from an evidence
Speaker 2: based perspective, what does the added sugar really due to
Speaker 2: us physically and mentally? What's this doing? And this type
Speaker 2: of added sugar. Number one, let's talk about gut health.
Speaker 2: Number one creates this, you know, dys biosis. Okay, that's
Speaker 2: a big word for what burping, farting, diarrhea, belching, poor
Speaker 2: Tommy bed, timmy dad. I got a puffy tummy. What's
Speaker 2: wrong with my tummy?
Speaker 1: Dad?
Speaker 2: I don't understand that type of IBS like symptoms that
Speaker 2: often a doctor will go, gee whiz, you have IBS.
Speaker 2: Not too much that we can do about that. But
Speaker 2: what we do know is that kind of added sugar
Speaker 2: can really create that dys biosis, that gut dysfunction. But
Speaker 2: here lies the biggest cracker of all of this, Sam.
Speaker 2: It is our gut that creates our serotonin. Our serotonin
Speaker 2: is made in our gut. So does it not make
Speaker 2: sense when our gut is fed with real whole foods, fats, protein,
Speaker 2: smart carbs, lots of fiber, that we are maximizing the
Speaker 2: ability for our body to create our happy hormone, the
Speaker 2: very thing that we want for all of us as adults,
Speaker 2: but definitely for all of our kids.
Speaker 1: Let's just let our audience have that sink in a
Speaker 1: little bit, because I think you've said at a lot
Speaker 1: there already. There's a few people don't understand how much
Speaker 1: they should be consuming. And it's really good that you've
Speaker 1: articulated has added so not just sugar in a natural sense,
Speaker 1: but added sugar. How much you should be consuming and
Speaker 1: how much on average we are consuming then there's the tool,
Speaker 1: or at least the education to start to be more
Speaker 1: curious about how much you are consuming and how much
Speaker 1: added sugar is in these things that were potentially eating regularly.
Speaker 1: But then there's the most important thing, because I've had
Speaker 1: that conversation to that point with lots of people, and
Speaker 1: particularly if they're not overweight, because it's kind of oh, yeah, exercise,
Speaker 1: you know, but it's actually doing all of these other things,
Speaker 1: you know, gut dysfunction and inability to create our happy hormone.
Speaker 1: I mean, what is the most important thing in life
Speaker 1: to people to be happy? And you've just joined those
Speaker 1: dods beautifully. I mean I knew what you were going
Speaker 1: to say, and I still had an aha moment, genuinely,
Speaker 1: I was, I knew where you were going, and I
Speaker 1: still went, Oh that hits home so hard. It resonates,
Speaker 1: and probably more as a dad than thinking of myself.
Speaker 2: Oh one hundred percent, Sam. I mean, I am a
Speaker 2: parent two of three children, and a former teacher and
Speaker 2: really passionate about my work in the school system. But
Speaker 2: can I go back, Sam to something that you mentioned
Speaker 2: about the slim person?
Speaker 1: Yeah?
Speaker 2: Please, Yeah, this is a really important conversation. This is
Speaker 2: something that I call the slender Ruster conversation. I almost
Speaker 2: feel Sam more concerned with people that have a fast
Speaker 2: metabolic profile, people that I called like race horses, right,
Speaker 2: Their metabolism is going really really rocking and rolling strong.
Speaker 2: So they eat whatever they want. They eat a lot
Speaker 2: of grab and go food, a lot of hidden sugars,
Speaker 2: but they stay slim. But the slender Ruster is quite
Speaker 2: often someone we see in our clinical practice is Sam,
Speaker 2: who's this slim person and we end up doing blood
Speaker 2: pathology on them and they have insulin resistance, they're pre diabetic.
Speaker 2: There are thousands and thousands of young females becoming insulin
Speaker 2: dysfunction and developing polycystic ovary syndrome. Sam, And that is
Speaker 2: not the pathology of a dysfunctional ovary. That is a
Speaker 2: pathology that is linked to a dysfunction and insolent because
Speaker 2: a lot of those people are slender rusters. In fact,
Speaker 2: the name for polycystic overy syndrome is probably going to
Speaker 2: be changed to metabolic reproductive syndrome. That is extraordinary, Sam, Like,
Speaker 2: if you were going to talk to your wife about this,
Speaker 2: and any woman listening to this podcast, they know tons
Speaker 2: of women with polycystic ovary syndrome and fertility issues and
Speaker 2: don't realize the ramifications that that sugar is having on
Speaker 2: your liver, your hormones and insolent dysfunction.
Speaker 1: I mean, that's a wonderful you know, true, not even extreme,
Speaker 1: but a wonderful example. To really drew that point home.
Speaker 1: What did you call it? The slender ruster.
Speaker 2: Slender ruster the person that's slim but is rusting and
Speaker 2: oxidizing on the inside. And it's quite alarming wile people
Speaker 2: get their blood sugar done or their their you know,
Speaker 2: all their blood pathology and things come back and you
Speaker 2: can see that there's severe dysfunction going on. But for
Speaker 2: years they've been able to get away with it, sam
Speaker 2: because outwardly they don't look like people that are gaining weight.
Speaker 2: But it doesn't matter. You know, weight is just a
Speaker 2: measurement of gravity, sad it does not measure somebody's true
Speaker 2: well being. You can be two street kilos overweight, four
Speaker 2: kilos overweight and metabolically still fit. You could be a
Speaker 2: super slim person and completely unfit metabolically, and that is inflammation.
Speaker 2: That is that's liver dysfunction, that's hormone dysfrunction. That's all
Speaker 2: the things that we can't see underneath.
Speaker 1: I couldn't agree more. And it was really interesting that
Speaker 1: you brought up the demographic of young females. I mean,
Speaker 1: I have an eighteen year old daughter. It's you know,
Speaker 1: an age group that I say a lot and I
Speaker 1: worry a lot about. You know, it's they love the
Speaker 1: diet everything. You know, the diet, drinks, the diet, it's
Speaker 1: all about, Yeah, I can eat that, I get the kick,
Speaker 1: I get the taste. It's a diet whatever. You know.
Speaker 1: They energy drinks, diet drinks, and just and very poor
Speaker 1: foundational nutrition.
Speaker 2: Yes, I say to a lot of these young people,
Speaker 2: you know, this university kind of group, is say, if
Speaker 2: you can harness the power of nutrition, now, that is
Speaker 2: your X factor. If they start to realize the way
Speaker 2: they eat has an impact on their sleep, the way
Speaker 2: they exercise, and the way they stress, hack, they will
Speaker 2: realize that that is their superpower and it doesn't have
Speaker 2: to be extreme.
Speaker 1: No, I love that. That's my regret. I wish I
Speaker 1: had this X factor as a twenty year old, and
Speaker 1: there was no reason I didn't accept that. I kind
Speaker 1: of just got away with it because I was exercising
Speaker 1: a lot and had a good metabolism and was you know,
Speaker 1: would have been one of these slender rusters. Absolutely, and
Speaker 1: I'm definitely I would definitely be a healthier version on
Speaker 1: the inside a decade down the track than I would
Speaker 1: have ten years ago. So I think that's a really
Speaker 1: good point. I just what about the people out there?
Speaker 1: And I've spoken to thousands of them, and no doubt
Speaker 1: you've spoken to tens of thousands of them that say
Speaker 1: I've tried it, I just can't. The cravings are too
Speaker 1: bad a cave. What is your practical advice to beating cravings?
Speaker 1: Because that's something I get asked about all the time.
Speaker 2: People everyone who's listening to this will know this, right.
Speaker 2: People are so aware of what is happening with nutrition
Speaker 2: and the evidence space behind it, and people are like, Wow,
Speaker 2: I want my skin to look better, I want my
Speaker 2: hormones to be better, I want my energy be better.
Speaker 2: I see the science. The science is loud and clear.
Speaker 2: This is amazing, interesting stuff. But boy, I can't go
Speaker 2: from where I am to that place because that jump
Speaker 2: is so big, it's so extreme. It's hard, that's punished.
Speaker 2: I'm busy and I'm deserving and I don't deserve to
Speaker 2: be punished. Well, I totally get that right. So the
Speaker 2: key to make this happen and to move into a
Speaker 2: lower sugar way of life and a healthier way of
Speaker 2: life is by small, tiny hacks, things that are so
Speaker 2: darn doable that you do them every day. You finish
Speaker 2: the day and you go, hey, that didn't feel like punishment.
Speaker 2: I think I can do that tomorrow. Then you do
Speaker 2: it the next day. By the end of the week,
Speaker 2: you're like, hey, man, I kind of feeling lighter in
Speaker 2: the head, and all of a sudden, this thing's got
Speaker 2: a rhythm to it, and you're like, wait a minute.
Speaker 2: This hasn't been punishment. This feels okay. I can take
Speaker 2: on one more task or one more step. It's these small,
Speaker 2: tiny hacks that all of a sudden, eight weeks down
Speaker 2: the track, you're kind of doing this thing and you're going, okay,
Speaker 2: I can do this. I'm not perfect, this doesn't need
Speaker 2: to be perfect. I feel darn good. So where to start.
Speaker 2: First place I always say to people, and I know, Sam,
Speaker 2: you and I are speaking the same language here. First
Speaker 2: place I say is beware of your packaged foods. If
Speaker 2: we can move to whole real foods mainly on packaged
Speaker 2: and on processed, even if it's just one week of going, okay,
Speaker 2: I'm just going to buy more real whole food, more chicken,
Speaker 2: more fish, more nuts, more vegetables, more rice, not even
Speaker 2: talk about portion size, not even talk about sugar, just
Speaker 2: the first week making an adjustment to real whole food.
Speaker 2: Real whole food has natural sugar, it doesn't have added sugar.
Speaker 2: So when you start getting people to say, when I
Speaker 2: say to people, that's what I want you to do
Speaker 2: the first week, I don't want you to worry about
Speaker 2: your portion control. I want you to have a big
Speaker 2: handful of nuts.
Speaker 1: Hey.
Speaker 2: In fact, if you need to have two chicken breasts
Speaker 2: at dinner, I want you to have two chicken breasts
Speaker 2: at dinner. Because what happens then, Sam, as you and
Speaker 2: I already know when people start to fill up with
Speaker 2: protein and smart carbs and good fats, they lose their
Speaker 2: satiation for sweets. And people come into our clinical practice
Speaker 2: all the time, Sam and say the same thing. Never
Speaker 2: eat so much damn food in my life, never, never, never.
Speaker 2: I can't believe how much weight of loss and how
Speaker 2: good I'm sleeping.
Speaker 1: It's so true. I mean that the one that I
Speaker 1: have a conversation with whether people really struggle is after dinner.
Speaker 1: So after dinner snacking, we're the window. You may have
Speaker 1: had that really big, high protein, good dinner. But if
Speaker 1: your dinner was at six thirty and you're not going
Speaker 1: to bed till eleven, there's a lot of time seeing
Speaker 1: and a lot of temptation within that time window to
Speaker 1: you know, get into the sweet snacks, the biscuits, the lollas,
Speaker 1: whatever it might be. What's the best advice specific to
Speaker 1: that time if they have done what you've just said
Speaker 1: regarding a good, healthy, high protein dinner.
Speaker 2: Yeah, and Sam, that is it's such a great question
Speaker 2: because I was the perfect example of that. And so
Speaker 2: what I had to do was shift a couple of things.
Speaker 2: And this is what we get our clients to do,
Speaker 2: and I talk about all the time. Is this behavioral change.
Speaker 2: First of all, one ask yourself, Hey, did I have
Speaker 2: enough fat or protein at lunch or dinner? Most people
Speaker 2: eat a bird like lunch like full of salad with
Speaker 2: no protein or smart carbs in it. As soon as
Speaker 2: they shift that they got three o'clock. Oh, I don't
Speaker 2: feel the need for those sweets. But it's the same
Speaker 2: thing at dinner time, so shift that to make sure
Speaker 2: you put you know, you nudge up the protein, nud
Speaker 2: jump the fact, get your avocado out, get your olive oil,
Speaker 2: top up your dinner, your veggies with some you know,
Speaker 2: flax seeds, seeds and nuts. But then let's say you
Speaker 2: have this habit where it's the evening and you want
Speaker 2: something sweet. I say one change your behavior. So if
Speaker 2: you if that's sweet craving comes while you're sitting and
Speaker 2: watching a Netflix just for a little while, just to
Speaker 2: break some habit, you know what, go jump in the shower,
Speaker 2: go have a bag.
Speaker 1: Little circuit breaker as soon as it hits.
Speaker 2: Yeah, circuit breaker from the habit. And then my next
Speaker 2: thing is I wish I had stock in this company.
Speaker 2: I believe so greatly in this delicious tea called Bengal Spice.
Speaker 2: It's by Celesteel Seasonings. And people always laugh at me.
Speaker 2: They're like, Michelle, you are such a nut. And I said, yes,
Speaker 2: I do know that. But if you want to break
Speaker 2: a sugar habit, you buy this Celesteel Seasonings Bengal Spice,
Speaker 2: and it's a cinnamon a tea. Put two or three
Speaker 2: tea bags in your tea, let it soak for two minutes,
Speaker 2: take it out. It is so naturally sweet with chickory root,
Speaker 2: which is a prebody great for our gut function. But
Speaker 2: you will get the same effect with a licorice tea.
Speaker 2: But don't be shy. If you really are a sugar addict,
Speaker 2: then you need to break the sugar craving. And I
Speaker 2: get it because I was one of those people. Break
Speaker 2: the habit. Physically remove yourself from where you normally are,
Speaker 2: you know, having that sugar, create a different routine, but
Speaker 2: also get a nice big cup of one of those
Speaker 2: types of sweet teas. And hey, if you need to
Speaker 2: have a half a teaspoon or a teaspoon of honey,
Speaker 2: well go ahead and have it, because it's not going
Speaker 2: to be the six seven, eight tea spoons that you
Speaker 2: get in some of these powdered drinks, these powdered chy teas,
Speaker 2: these powdered green teas that appear healthy looking but have
Speaker 2: buckets of sugar in them.
Speaker 1: I love the attitude of let's not try and be
Speaker 1: too restrictive, you know, like if you move to real food,
Speaker 1: don't worry about your macros don't worry about your galleries,
Speaker 1: don't worry about your portion sizes. Just eat the real food.
Speaker 1: We are running out of times. I'm just going to
Speaker 1: finish with one more question.
Speaker 2: I have a good topic Sam to kind of raise
Speaker 2: a little bit.
Speaker 1: Would you mind not not at all?
Speaker 2: Well, something that comes up all the time is okay,
Speaker 2: So Michelle, I'm moving to this lower sugar way of life.
Speaker 2: I want to talk to you about sugar substitutes, artificial
Speaker 2: sweetener and other things. What can I use? So first
Speaker 2: of all, what I say to everybody is please do
Speaker 2: not use artificial sweetness. I'm really not a fan. I'm
Speaker 2: all about evidence based research. I'm actually quite a research nerd,
Speaker 2: and we're looking at some of the scientific evidence and
Speaker 2: the links to cancer and neurological dysfunction. So no, no
Speaker 2: artificial sweetness. And I don't say no to anything really like,
Speaker 2: but no to artificial sweeteners. Second thing is, if you
Speaker 2: need to bridge the gap as you're walking into a
Speaker 2: lower sugar way of life, think about using a bit
Speaker 2: of stevia or monk fruit. It's also called lohan. Right now,
Speaker 2: monk fruit is really emerging. It's a little bit of expensive,
Speaker 2: but people like that a little bit more than Stevia
Speaker 2: because Stevie can tend to leave a bit of aftertaste.
Speaker 2: So go ahead and explore those types of things. And
Speaker 2: then the last part of this sugar equation is, hey, Michelle,
Speaker 2: what about sorbitol? What about all these sugar alcohols that
Speaker 2: end with hyphen ol? I always say about that is okay,
Speaker 2: if you're going to have one of those sugar alcohols,
Speaker 2: you better have really good gut function because any of
Speaker 2: those things that end with ol, those sugar alcohol they
Speaker 2: really give you the windy pops and I mean, you know, burping,
Speaker 2: party booing. I mean, there's a reason why there's an
Speaker 2: asterisk that says excessive consumption me cause diarrhea. So you know,
Speaker 2: and Sam, as you would know, one out of four
Speaker 2: people have got dysfunction or some type of digestive dysfunction,
Speaker 2: So just be aware of that. And Sam, I'm sorry.
Speaker 2: I know I could talk forevery but you can see
Speaker 2: I'm still so passionate about this topic. So if you
Speaker 2: ever want me to come back on again, bring me
Speaker 2: back on, because there's a million other things.
Speaker 1: We give, and I will take you up on that
Speaker 1: because I do think this will scratch the surface for
Speaker 1: a lot of people and open up a really important conversation.
Speaker 1: What a lovely place to finish. Michelle, thank you so
Speaker 1: so much for joining us on the wood Life today.
Speaker 1: So wonderful to catch up with you again. And you
Speaker 1: have educated me and my wonderful producer, Indy. She's been
Speaker 1: sitting here taking notes and nodding, and I'm sure all
Speaker 1: of our listeners have loved that chat. So thank you
Speaker 1: so much, and take care and we'll talk again soon.
Speaker 2: Excellent Sam, thank you, Thanks Amy, thank you.
Speaker 1: Oh wow, that really was a lightning bolt moment. When
Speaker 1: Michelle told us that we actually con chimed six times.
Speaker 1: That added sugar that we're meant to If you love
Speaker 1: that chat as much as I did, and you want
Speaker 1: to follow up Michelle's work, she does public speaking all
Speaker 1: over the world. She's got Brillian courses and information on
Speaker 1: her website, which is a healthyview dot com, so make
Speaker 1: surely you check that out. We've gone from talking about
Speaker 1: Michelle's favorite topic to now going to be talking about
Speaker 1: probably my favorite topic, which is strength training, and we've
Speaker 1: had some great questions come through. That's coming up next.
Speaker 1: First question is from Beck.
Speaker 2: Hey, Sam, I'm just wondering what ratio of my workouts
Speaker 2: should be weight training, and also how intense should it be.
Speaker 1: Thanks so much, I think you should do three strength
Speaker 1: training sessions a week as a sort of an ideal foundation.
Speaker 1: If you love your weight training, you can do five
Speaker 1: or six, probably have one rest day, but if you
Speaker 1: also like cardio and Ballard's and whatever, try and have
Speaker 1: your foundation be three three days, or if time doesn't
Speaker 1: quite laly do that at least two. So if I
Speaker 1: was to do two, I'd do an upper body and
Speaker 1: a lower body, and if I was to do three,
Speaker 1: I'd do a split where I do push pull lower body,
Speaker 1: which means I do all my pushing movements so chest, shoulders, triceps,
Speaker 1: bit of core work in there, all my pulling movements,
Speaker 1: so any deadlifting, pull downs, bicep curls, anything that sort
Speaker 1: of back biceps, glutes hemis and then legs your glutes
Speaker 1: hemies again, but also lots of quads and a bit
Speaker 1: of carbs. So if you're doing a three day split,
Speaker 1: I love that push pull legs. And if you're doing
Speaker 1: a two day split, bit more volume in each workout,
Speaker 1: perhaps because you're only training it twice, you're only doing
Speaker 1: waits twice a week or is this trained twice a
Speaker 1: week and I do an upper body day and a
Speaker 1: lower body day. Next question is from Mitch. Hey, mate,
Speaker 1: I've been going to the gym for the last couple
Speaker 1: of years, but I'm really not getting the gains I
Speaker 1: was having for Is there a reason why? Great question,
Speaker 1: mich It could be a few reasons. First of all,
Speaker 1: when was the last time you changed your program? Second
Speaker 1: of all, are you lifting heavy enough often, enough enough volume,
Speaker 1: enough intensity. Third of all, and probably the biggest one,
Speaker 1: are you getting enough recovery nutrition between the sessions. So
Speaker 1: it's all about breaking the muscle down with the intensity
Speaker 1: and the volume of the workout, and then it's about
Speaker 1: building it back up again by giving it the rest
Speaker 1: and the right nutrition. And a big part of that
Speaker 1: nutrition is protein and it doesn't take that much adjustment
Speaker 1: to get things moving in the right direction again. You
Speaker 1: get great gains, great results in the first six weeks
Speaker 1: to six months because you've kind gone from a you
Speaker 1: were starting at a low base, so your body responds beautifully.
Speaker 1: Then as you get a bit more conditioned and you're
Speaker 1: in better shape to continue to move the bar, you've
Speaker 1: got to work a bit harder. You've got to do
Speaker 1: a bit more. You've got to shake things up, you've
Speaker 1: got to change things. You've got to shock your body
Speaker 1: with drop sets, with different workouts, with changing your program,
Speaker 1: with being a bit more meticulous with your nutrition. If
Speaker 1: you really want to shape that last twenty percent, that's
Speaker 1: where the discipline and that's where the sort of shock
Speaker 1: factor has to come into it. And the last question
Speaker 1: on strength training is from Renee, just wondering if I
Speaker 1: should be lifting weights when I'm pregnant and if so,
Speaker 1: how far into my pregnancy. First of all, congratulations Renee,
Speaker 1: and second of all, absolutely so. My advice when with
Speaker 1: all training when pregnant is don't start something new, So
Speaker 1: don't fall pregnant and then decide you want to do
Speaker 1: marathon training, or don't fall pregnant and then decide you
Speaker 1: want to do powerlifting. But if you are already doing
Speaker 1: who are already running or are, then you can absolutely
Speaker 1: keep doing that in a safe manner. So the things
Speaker 1: you need to look at for is your body temperature
Speaker 1: doesn't get too high, so train in a nice ventilated
Speaker 1: cool area, stay really hydrated, don't get your heart rate
Speaker 1: up too high with long sort of cardio bouts, but
Speaker 1: from a strength training perspective, good form, nice and stable.
Speaker 1: You lose a bit of stability through your hips as
Speaker 1: your hip shape is starting to shift to prepare you
Speaker 1: for having a baby, so hip stability becomes really important.
Speaker 1: You don't need to be going for pbs during this
Speaker 1: period personal bests, but it absolutely will help you during
Speaker 1: the pregnancy, particularly if you keep your core and your
Speaker 1: back really strong because you're going to be carrying extra
Speaker 1: weight at the front, and it will absolutely help you
Speaker 1: through the pregnancy and then to recover post pregnancy. So
Speaker 1: I'm a huge advocate for doing some kind of resistance
Speaker 1: training well pregnant. Just make sure you're doing the right
Speaker 1: program at the right intent, Citty. And to answer your
Speaker 1: question to how long you can keep doing it for,
Speaker 1: there's always going to be different challenges through all different phases.
Speaker 1: If you're pregnancy, you know, first tromester, second dremster, third tromester. Obviously,
Speaker 1: as you start to get bigger, it gets a bit
Speaker 1: trickier to do some movements and you're already carrying a
Speaker 1: lot of extra weight. But I've trained many women to
Speaker 1: thirty seven, thirty eight, even thirty nine weeks and the
Speaker 1: amount of thanks that they have given me after having
Speaker 1: the baby to say it really helped them mentally and
Speaker 1: physically during and after the birth has been always the case.
Speaker 1: So it's a bit of an individual situation and you
Speaker 1: work with your doctor on it, but don't feel like
Speaker 1: there's a specific cut off at thirty weeks or something
Speaker 1: where it has to stop it. Really a lot of
Speaker 1: people can do resistance training and keep their exercise routine going,
Speaker 1: whatever it might be, you know, really deep into the pregnancy.
Speaker 1: Here you go, I feel like I've just had a
Speaker 1: little thought. I'm going to bring on a strength training
Speaker 1: guru on an episode in a few weeks. In the
Speaker 1: next couple of episodes, I've got there's a guy that
Speaker 1: I've worked with. He was kind of the strength training
Speaker 1: guru on the gym floor when I came in as
Speaker 1: a little twenty year old from Tasmay and you're over
Speaker 1: to Melbourne. He taught me a lot and he continues
Speaker 1: to teach me a lot. Actually, the way he continually
Speaker 1: educates himself and evolves is just he really leads by example.
Speaker 1: He's one of the best strength training experts in Australia.
Speaker 1: I'm going to get him on a future episode of
Speaker 1: The Woodlife, so look out for that because it really
Speaker 1: is a topic that I think we should talk about
Speaker 1: more and people need to understand. And with that in mind,
Speaker 1: if you do have other questions you'd like to pick
Speaker 1: this guru's brain, please send them through of course, with
Speaker 1: any other questions on any other topics that you'd like covered.
Speaker 1: Have a fantastic end of your week and weekend, and
Speaker 1: I'll see next week. Jeers