WEBVTT - Living a low sugar life 🍭 0:00:04.040 --> 0:00:08.440 Get everybody Sam here. I know I'm here to inspire you, 0:00:08.600 --> 0:00:13.160 motivate you. Oh I'm so tired. China is just the 0:00:13.200 --> 0:00:16.120 most uninspiring, crappy thing to say to you all. I'm 0:00:16.160 --> 0:00:19.120 just being honest, just sharing modesty. I feel like I'm 0:00:19.160 --> 0:00:21.079 limping to the finish line of twenty twenty three, but 0:00:21.079 --> 0:00:23.160 we're going to get there, and we're going to get 0:00:23.160 --> 0:00:26.200 there strong. It's just been a massive few weeks with 0:00:26.360 --> 0:00:28.600 everything that has been going on, the launch of my 0:00:28.680 --> 0:00:31.520 new protein brand, twenty eight Go, which is now Woolly's 0:00:31.520 --> 0:00:32.920 across the nation. I'm going to give it a plug. 0:00:33.000 --> 0:00:36.160 Yes I am, and yeah, kids and end of year 0:00:36.280 --> 0:00:39.400 and Evey finishing school and so much going on. But 0:00:39.440 --> 0:00:43.600 it's it's been a brilliant twenty twenty three in really 0:00:43.640 --> 0:00:46.320 excited about what the future holds, and really excited about 0:00:46.320 --> 0:00:48.760 today's episode because we have an old friend of mine 0:00:48.800 --> 0:00:53.680 who is just a bundle of joy, a barrel of laughs, 0:00:53.880 --> 0:00:56.840 and she's going to talk about a really important topic 0:00:57.280 --> 0:01:02.760 that is probably the big issue globally when it comes 0:01:02.800 --> 0:01:05.200 to nutrition. So I'll give you a little teas there 0:01:05.240 --> 0:01:06.600 and you have to stick around and see what that's 0:01:06.600 --> 0:01:08.360 going to be. And then I'm going to answer some 0:01:08.600 --> 0:01:10.920 of your strength training questions. We're getting a lot of 0:01:11.000 --> 0:01:13.560 questions recently on strength training. There's a few of those 0:01:13.560 --> 0:01:15.280 that I really want to address because I think my 0:01:15.360 --> 0:01:17.480 answer will not only help you, but help lots of 0:01:17.480 --> 0:01:40.760 our listeners. That's all coming up next on the WOODLFE. 0:01:43.280 --> 0:01:45.160 I'm thrilled today to be joined on the wood Life 0:01:45.280 --> 0:01:50.200 by an old friend of mine who is absolutely one 0:01:50.240 --> 0:01:53.560 of the nutritionists on a global scale that I look 0:01:53.640 --> 0:01:57.000 up to the most. She is wonderful, She's written three 0:01:57.040 --> 0:02:01.720 books and I actually talk to our guests today if 0:02:01.760 --> 0:02:05.400 I'm being honest, on thirty different nutrition topics for three 0:02:05.480 --> 0:02:07.720 days straight. But what I wanted to drill down on 0:02:07.840 --> 0:02:10.639 is a subject matter of hers that she's an absolute 0:02:10.720 --> 0:02:13.799 expert in. We are thrilled to be joined today by 0:02:13.840 --> 0:02:16.760 Michelle Very Hedge. Michelle, welcome to the WOODLFE. And it's 0:02:16.800 --> 0:02:18.560 so lovely to hear from you again. 0:02:19.000 --> 0:02:22.160 Oh Sam. It is absolutely my pleasure to be here 0:02:22.280 --> 0:02:25.760 and really really lovely to reconnect with you almost like 0:02:25.919 --> 0:02:28.799 full circle right, and meant to be meant to have this. 0:02:28.680 --> 0:02:33.720 Conversation absolutely absolutely. It's funny when I first started my podcast, 0:02:33.760 --> 0:02:36.200 a year and a half ago. You've been on my 0:02:36.280 --> 0:02:39.560 list this whole time, and it's wonderful to finally get 0:02:39.560 --> 0:02:41.480 the opportunity to talk today. I just teased it a 0:02:41.480 --> 0:02:43.680 little bit to our audience because the topic I want 0:02:43.720 --> 0:02:48.919 to drill down with you today on is sugar, because 0:02:48.960 --> 0:02:52.200 I just I know you're an absolute expert in this area. 0:02:52.280 --> 0:02:57.400 You've written Low Sugar Lifestyle book, you speak globally on 0:02:57.440 --> 0:03:01.600 this and a whole bunch of other critical nutrition education pieces, 0:03:01.720 --> 0:03:03.760 and I'd love to get your take on it because 0:03:03.760 --> 0:03:06.560 it's just a constant question that comes up from our listeners. 0:03:06.600 --> 0:03:09.160 You know, what about sugar? Am I eating too much? 0:03:09.360 --> 0:03:11.880 Is this the main reason I'm gaining weight? What about 0:03:11.880 --> 0:03:14.560 all the other ramifications from a health perspective that come 0:03:14.600 --> 0:03:17.440 with it? You can start anyway you like, Michelle, take 0:03:17.520 --> 0:03:20.960 this conversation in any direction. I know how passionate you 0:03:21.000 --> 0:03:21.919 are about the subject. 0:03:22.400 --> 0:03:24.639 Well, I was going to say that that's a pretty 0:03:24.680 --> 0:03:27.519 wild introduction there to say I can get going. 0:03:28.480 --> 0:03:30.480 I might regret that you could, Yes. 0:03:30.560 --> 0:03:34.040 Desay, living in Australia for thirty three years, I'm still 0:03:34.040 --> 0:03:37.640 a type a female from New York and who's deeply 0:03:37.760 --> 0:03:42.840 passionate about this topic. So if people only want the 0:03:42.880 --> 0:03:46.360 top thing that they could do to change their physical 0:03:46.880 --> 0:03:49.640 and mental well being, if there was only one thing 0:03:50.040 --> 0:03:53.400 that it could take a dive on, it would absolutely 0:03:53.640 --> 0:03:58.600 one thousand percent be the conversation around added sugar. The 0:03:58.760 --> 0:04:02.680 great job at corporate you're doing at masking and marketing 0:04:03.320 --> 0:04:08.040 healthy quote quote healthy looking things that it's hard for 0:04:08.160 --> 0:04:11.040 us as adults to get our head around, let alone 0:04:11.080 --> 0:04:16.200 our poor kids. So yeah, let's talk about those added 0:04:16.279 --> 0:04:20.000 sugars that are still in a lot of these healthy smoothies, 0:04:20.520 --> 0:04:25.560 healthy sports strengths and things like that, and the ramifications 0:04:25.600 --> 0:04:26.159 of them. 0:04:26.560 --> 0:04:30.080 Isn't it interesting, Michelle when you have that light bulb 0:04:30.160 --> 0:04:32.440 moment with someone when you tell them something that they 0:04:32.520 --> 0:04:36.880 have consumed regularly and always thought in their mind is healthy, 0:04:36.920 --> 0:04:40.120 and you go, you know that those muffins or musy 0:04:40.200 --> 0:04:44.280 bars or you know, smoothies are actually full of sugar 0:04:44.400 --> 0:04:48.200 and it's not that different from having a can of coco, 0:04:48.320 --> 0:04:50.240 you know, like it is, but you know there's some 0:04:50.360 --> 0:04:53.240 nutritional value in there, but they have no idea. 0:04:53.839 --> 0:04:57.960 Absolutely, Sam and I always take this conversation from a 0:04:58.040 --> 0:05:03.080 non extreme approach. So, for example, the World Health Organization 0:05:03.320 --> 0:05:07.760 the greatest researcher, scientists, doctors in the world talk about 0:05:07.880 --> 0:05:13.239 optimal health maximum six added teaspoons a day. That means 0:05:13.240 --> 0:05:17.520 we're consuming six times the amount of added sugar on 0:05:17.600 --> 0:05:21.719 a daily basis. That's a weekly basis, that's a monthly basis, 0:05:22.000 --> 0:05:25.760 that's a yearly basis. Most people are consuming three to 0:05:25.800 --> 0:05:28.640 four to five six times the amount of added sugar. 0:05:29.360 --> 0:05:33.039 So then once you get that aha moment and people go, wow, 0:05:33.160 --> 0:05:35.919 I didn't really think that was me. I say, first 0:05:35.920 --> 0:05:39.640 of all, number one, no beating yourself up like this 0:05:39.680 --> 0:05:44.400 is not about never having sugar again. That's dumb. That's silly, right. 0:05:44.760 --> 0:05:47.719 I mean, I have sugar, I have wine, I have coffee. 0:05:48.040 --> 0:05:51.479 This conversation is about awareness. And then I say, so, 0:05:51.600 --> 0:05:55.840 let's go to the awareness component, which, from an evidence 0:05:55.920 --> 0:06:00.800 based perspective, what does the added sugar really due to 0:06:00.960 --> 0:06:05.960 us physically and mentally? What's this doing? And this type 0:06:06.000 --> 0:06:09.239 of added sugar. Number one, let's talk about gut health. 0:06:09.680 --> 0:06:13.680 Number one creates this, you know, dys biosis. Okay, that's 0:06:13.720 --> 0:06:18.839 a big word for what burping, farting, diarrhea, belching, poor 0:06:18.920 --> 0:06:21.800 Tommy bed, timmy dad. I got a puffy tummy. What's 0:06:21.800 --> 0:06:22.640 wrong with my tummy? 0:06:22.720 --> 0:06:22.880 Dad? 0:06:22.920 --> 0:06:27.359 I don't understand that type of IBS like symptoms that 0:06:27.600 --> 0:06:30.960 often a doctor will go, gee whiz, you have IBS. 0:06:31.480 --> 0:06:33.680 Not too much that we can do about that. But 0:06:33.760 --> 0:06:36.120 what we do know is that kind of added sugar 0:06:36.200 --> 0:06:42.039 can really create that dys biosis, that gut dysfunction. But 0:06:42.200 --> 0:06:45.599 here lies the biggest cracker of all of this, Sam. 0:06:46.200 --> 0:06:52.200 It is our gut that creates our serotonin. Our serotonin 0:06:52.400 --> 0:06:55.560 is made in our gut. So does it not make 0:06:55.680 --> 0:07:01.880 sense when our gut is fed with real whole foods, fats, protein, 0:07:02.040 --> 0:07:07.000 smart carbs, lots of fiber, that we are maximizing the 0:07:07.080 --> 0:07:11.960 ability for our body to create our happy hormone, the 0:07:12.120 --> 0:07:15.280 very thing that we want for all of us as adults, 0:07:15.320 --> 0:07:17.400 but definitely for all of our kids. 0:07:17.920 --> 0:07:20.000 Let's just let our audience have that sink in a 0:07:20.040 --> 0:07:22.960 little bit, because I think you've said at a lot 0:07:22.960 --> 0:07:25.960 there already. There's a few people don't understand how much 0:07:26.000 --> 0:07:27.960 they should be consuming. And it's really good that you've 0:07:28.040 --> 0:07:31.600 articulated has added so not just sugar in a natural sense, 0:07:31.640 --> 0:07:34.160 but added sugar. How much you should be consuming and 0:07:34.200 --> 0:07:39.320 how much on average we are consuming then there's the tool, 0:07:39.480 --> 0:07:42.880 or at least the education to start to be more 0:07:42.960 --> 0:07:45.360 curious about how much you are consuming and how much 0:07:45.440 --> 0:07:49.640 added sugar is in these things that were potentially eating regularly. 0:07:49.680 --> 0:07:53.240 But then there's the most important thing, because I've had 0:07:53.240 --> 0:07:55.880 that conversation to that point with lots of people, and 0:07:56.400 --> 0:08:02.400 particularly if they're not overweight, because it's kind of oh, yeah, exercise, 0:08:02.680 --> 0:08:05.680 you know, but it's actually doing all of these other things, 0:08:05.760 --> 0:08:11.600 you know, gut dysfunction and inability to create our happy hormone. 0:08:12.040 --> 0:08:15.640 I mean, what is the most important thing in life 0:08:15.640 --> 0:08:18.760 to people to be happy? And you've just joined those 0:08:18.840 --> 0:08:21.560 dods beautifully. I mean I knew what you were going 0:08:21.560 --> 0:08:24.360 to say, and I still had an aha moment, genuinely, 0:08:24.400 --> 0:08:26.320 I was, I knew where you were going, and I 0:08:26.360 --> 0:08:31.920 still went, Oh that hits home so hard. It resonates, 0:08:31.960 --> 0:08:34.840 and probably more as a dad than thinking of myself. 0:08:35.160 --> 0:08:38.680 Oh one hundred percent, Sam. I mean, I am a 0:08:38.720 --> 0:08:42.319 parent two of three children, and a former teacher and 0:08:43.000 --> 0:08:46.480 really passionate about my work in the school system. But 0:08:46.640 --> 0:08:49.000 can I go back, Sam to something that you mentioned 0:08:49.000 --> 0:08:50.200 about the slim person? 0:08:50.600 --> 0:08:50.920 Yeah? 0:08:50.960 --> 0:08:55.480 Please, Yeah, this is a really important conversation. This is 0:08:55.520 --> 0:09:01.480 something that I call the slender Ruster conversation. I almost 0:09:01.520 --> 0:09:06.720 feel Sam more concerned with people that have a fast 0:09:07.000 --> 0:09:10.560 metabolic profile, people that I called like race horses, right, 0:09:11.520 --> 0:09:15.120 Their metabolism is going really really rocking and rolling strong. 0:09:15.440 --> 0:09:17.360 So they eat whatever they want. They eat a lot 0:09:17.360 --> 0:09:19.560 of grab and go food, a lot of hidden sugars, 0:09:19.840 --> 0:09:24.360 but they stay slim. But the slender Ruster is quite 0:09:24.440 --> 0:09:27.440 often someone we see in our clinical practice is Sam, 0:09:27.640 --> 0:09:30.720 who's this slim person and we end up doing blood 0:09:30.760 --> 0:09:36.040 pathology on them and they have insulin resistance, they're pre diabetic. 0:09:36.400 --> 0:09:42.800 There are thousands and thousands of young females becoming insulin 0:09:43.240 --> 0:09:48.480 dysfunction and developing polycystic ovary syndrome. Sam, And that is 0:09:48.640 --> 0:09:53.920 not the pathology of a dysfunctional ovary. That is a 0:09:53.960 --> 0:09:58.800 pathology that is linked to a dysfunction and insolent because 0:09:58.800 --> 0:10:01.800 a lot of those people are slender rusters. In fact, 0:10:01.880 --> 0:10:05.560 the name for polycystic overy syndrome is probably going to 0:10:05.600 --> 0:10:12.240 be changed to metabolic reproductive syndrome. That is extraordinary, Sam, Like, 0:10:12.240 --> 0:10:14.120 if you were going to talk to your wife about this, 0:10:14.520 --> 0:10:18.760 and any woman listening to this podcast, they know tons 0:10:18.760 --> 0:10:22.520 of women with polycystic ovary syndrome and fertility issues and 0:10:22.640 --> 0:10:27.439 don't realize the ramifications that that sugar is having on 0:10:27.480 --> 0:10:31.079 your liver, your hormones and insolent dysfunction. 0:10:31.600 --> 0:10:35.720 I mean, that's a wonderful you know, true, not even extreme, 0:10:35.760 --> 0:10:38.400 but a wonderful example. To really drew that point home. 0:10:39.040 --> 0:10:40.880 What did you call it? The slender ruster. 0:10:42.000 --> 0:10:45.120 Slender ruster the person that's slim but is rusting and 0:10:45.240 --> 0:10:49.120 oxidizing on the inside. And it's quite alarming wile people 0:10:49.160 --> 0:10:52.840 get their blood sugar done or their their you know, 0:10:52.920 --> 0:10:56.600 all their blood pathology and things come back and you 0:10:56.640 --> 0:11:01.959 can see that there's severe dysfunction going on. But for 0:11:02.120 --> 0:11:05.160 years they've been able to get away with it, sam 0:11:05.240 --> 0:11:09.160 because outwardly they don't look like people that are gaining weight. 0:11:09.559 --> 0:11:12.280 But it doesn't matter. You know, weight is just a 0:11:12.360 --> 0:11:16.559 measurement of gravity, sad it does not measure somebody's true 0:11:16.600 --> 0:11:20.240 well being. You can be two street kilos overweight, four 0:11:20.320 --> 0:11:24.680 kilos overweight and metabolically still fit. You could be a 0:11:24.720 --> 0:11:30.920 super slim person and completely unfit metabolically, and that is inflammation. 0:11:31.480 --> 0:11:36.080 That is that's liver dysfunction, that's hormone dysfrunction. That's all 0:11:36.120 --> 0:11:38.360 the things that we can't see underneath. 0:11:39.520 --> 0:11:41.720 I couldn't agree more. And it was really interesting that 0:11:41.760 --> 0:11:44.120 you brought up the demographic of young females. I mean, 0:11:44.160 --> 0:11:46.959 I have an eighteen year old daughter. It's you know, 0:11:47.080 --> 0:11:49.160 an age group that I say a lot and I 0:11:49.280 --> 0:11:52.400 worry a lot about. You know, it's they love the 0:11:52.480 --> 0:11:56.760 diet everything. You know, the diet, drinks, the diet, it's 0:11:56.800 --> 0:11:59.640 all about, Yeah, I can eat that, I get the kick, 0:11:59.679 --> 0:12:02.760 I get the taste. It's a diet whatever. You know. 0:12:03.360 --> 0:12:10.280 They energy drinks, diet drinks, and just and very poor 0:12:10.600 --> 0:12:11.920 foundational nutrition. 0:12:12.280 --> 0:12:16.080 Yes, I say to a lot of these young people, 0:12:16.400 --> 0:12:19.520 you know, this university kind of group, is say, if 0:12:19.559 --> 0:12:25.160 you can harness the power of nutrition, now, that is 0:12:25.200 --> 0:12:30.160 your X factor. If they start to realize the way 0:12:30.200 --> 0:12:33.400 they eat has an impact on their sleep, the way 0:12:33.440 --> 0:12:37.080 they exercise, and the way they stress, hack, they will 0:12:37.120 --> 0:12:41.400 realize that that is their superpower and it doesn't have 0:12:41.520 --> 0:12:42.319 to be extreme. 0:12:43.360 --> 0:12:46.560 No, I love that. That's my regret. I wish I 0:12:46.559 --> 0:12:48.320 had this X factor as a twenty year old, and 0:12:48.320 --> 0:12:50.280 there was no reason I didn't accept that. I kind 0:12:50.280 --> 0:12:53.080 of just got away with it because I was exercising 0:12:53.120 --> 0:12:55.199 a lot and had a good metabolism and was you know, 0:12:55.640 --> 0:12:58.000 would have been one of these slender rusters. Absolutely, and 0:12:58.240 --> 0:13:03.200 I'm definitely I would definitely be a healthier version on 0:13:03.240 --> 0:13:06.480 the inside a decade down the track than I would 0:13:06.520 --> 0:13:08.160 have ten years ago. So I think that's a really 0:13:08.200 --> 0:13:11.120 good point. I just what about the people out there? 0:13:11.120 --> 0:13:13.040 And I've spoken to thousands of them, and no doubt 0:13:13.080 --> 0:13:15.800 you've spoken to tens of thousands of them that say 0:13:15.920 --> 0:13:18.360 I've tried it, I just can't. The cravings are too 0:13:18.400 --> 0:13:25.360 bad a cave. What is your practical advice to beating cravings? 0:13:25.440 --> 0:13:27.760 Because that's something I get asked about all the time. 0:13:28.880 --> 0:13:32.200 People everyone who's listening to this will know this, right. 0:13:33.480 --> 0:13:36.760 People are so aware of what is happening with nutrition 0:13:36.920 --> 0:13:40.080 and the evidence space behind it, and people are like, Wow, 0:13:40.400 --> 0:13:42.040 I want my skin to look better, I want my 0:13:42.080 --> 0:13:44.400 hormones to be better, I want my energy be better. 0:13:44.679 --> 0:13:47.040 I see the science. The science is loud and clear. 0:13:47.080 --> 0:13:51.680 This is amazing, interesting stuff. But boy, I can't go 0:13:51.800 --> 0:13:55.400 from where I am to that place because that jump 0:13:55.520 --> 0:13:59.959 is so big, it's so extreme. It's hard, that's punished. 0:14:00.760 --> 0:14:03.280 I'm busy and I'm deserving and I don't deserve to 0:14:03.280 --> 0:14:06.880 be punished. Well, I totally get that right. So the 0:14:06.960 --> 0:14:10.840 key to make this happen and to move into a 0:14:11.040 --> 0:14:14.040 lower sugar way of life and a healthier way of 0:14:14.080 --> 0:14:19.600 life is by small, tiny hacks, things that are so 0:14:20.040 --> 0:14:23.280 darn doable that you do them every day. You finish 0:14:23.400 --> 0:14:26.680 the day and you go, hey, that didn't feel like punishment. 0:14:27.080 --> 0:14:29.480 I think I can do that tomorrow. Then you do 0:14:29.560 --> 0:14:31.400 it the next day. By the end of the week, 0:14:31.440 --> 0:14:34.760 you're like, hey, man, I kind of feeling lighter in 0:14:34.800 --> 0:14:37.320 the head, and all of a sudden, this thing's got 0:14:37.320 --> 0:14:39.600 a rhythm to it, and you're like, wait a minute. 0:14:39.680 --> 0:14:44.400 This hasn't been punishment. This feels okay. I can take 0:14:44.480 --> 0:14:48.520 on one more task or one more step. It's these small, 0:14:48.680 --> 0:14:52.440 tiny hacks that all of a sudden, eight weeks down 0:14:52.520 --> 0:14:55.960 the track, you're kind of doing this thing and you're going, okay, 0:14:56.000 --> 0:14:58.800 I can do this. I'm not perfect, this doesn't need 0:14:58.840 --> 0:15:04.120 to be perfect. I feel darn good. So where to start. 0:15:04.440 --> 0:15:07.320 First place I always say to people, and I know, Sam, 0:15:07.320 --> 0:15:10.320 you and I are speaking the same language here. First 0:15:10.360 --> 0:15:15.640 place I say is beware of your packaged foods. If 0:15:15.680 --> 0:15:20.720 we can move to whole real foods mainly on packaged 0:15:20.880 --> 0:15:25.600 and on processed, even if it's just one week of going, okay, 0:15:26.120 --> 0:15:30.120 I'm just going to buy more real whole food, more chicken, 0:15:30.280 --> 0:15:35.000 more fish, more nuts, more vegetables, more rice, not even 0:15:35.120 --> 0:15:39.320 talk about portion size, not even talk about sugar, just 0:15:39.440 --> 0:15:44.000 the first week making an adjustment to real whole food. 0:15:44.640 --> 0:15:49.080 Real whole food has natural sugar, it doesn't have added sugar. 0:15:49.600 --> 0:15:52.720 So when you start getting people to say, when I 0:15:52.760 --> 0:15:54.480 say to people, that's what I want you to do 0:15:54.560 --> 0:15:57.040 the first week, I don't want you to worry about 0:15:57.040 --> 0:15:59.880 your portion control. I want you to have a big 0:16:00.080 --> 0:16:00.840 handful of nuts. 0:16:01.120 --> 0:16:01.320 Hey. 0:16:01.360 --> 0:16:03.800 In fact, if you need to have two chicken breasts 0:16:03.840 --> 0:16:06.200 at dinner, I want you to have two chicken breasts 0:16:06.200 --> 0:16:09.280 at dinner. Because what happens then, Sam, as you and 0:16:09.320 --> 0:16:12.720 I already know when people start to fill up with 0:16:12.920 --> 0:16:19.280 protein and smart carbs and good fats, they lose their 0:16:19.360 --> 0:16:24.200 satiation for sweets. And people come into our clinical practice 0:16:24.240 --> 0:16:27.960 all the time, Sam and say the same thing. Never 0:16:28.040 --> 0:16:31.400 eat so much damn food in my life, never, never, never. 0:16:31.880 --> 0:16:34.080 I can't believe how much weight of loss and how 0:16:34.120 --> 0:16:35.200 good I'm sleeping. 0:16:35.520 --> 0:16:39.160 It's so true. I mean that the one that I 0:16:39.280 --> 0:16:44.560 have a conversation with whether people really struggle is after dinner. 0:16:44.680 --> 0:16:48.720 So after dinner snacking, we're the window. You may have 0:16:48.800 --> 0:16:52.680 had that really big, high protein, good dinner. But if 0:16:52.720 --> 0:16:55.040 your dinner was at six thirty and you're not going 0:16:55.080 --> 0:17:00.520 to bed till eleven, there's a lot of time seeing 0:17:00.520 --> 0:17:04.199 and a lot of temptation within that time window to 0:17:05.240 --> 0:17:08.040 you know, get into the sweet snacks, the biscuits, the lollas, 0:17:08.760 --> 0:17:12.080 whatever it might be. What's the best advice specific to 0:17:12.200 --> 0:17:14.480 that time if they have done what you've just said 0:17:14.520 --> 0:17:16.720 regarding a good, healthy, high protein dinner. 0:17:17.040 --> 0:17:20.119 Yeah, and Sam, that is it's such a great question 0:17:21.080 --> 0:17:27.199 because I was the perfect example of that. And so 0:17:27.320 --> 0:17:30.240 what I had to do was shift a couple of things. 0:17:30.280 --> 0:17:31.919 And this is what we get our clients to do, 0:17:31.960 --> 0:17:35.760 and I talk about all the time. Is this behavioral change. 0:17:36.000 --> 0:17:39.639 First of all, one ask yourself, Hey, did I have 0:17:39.800 --> 0:17:44.159 enough fat or protein at lunch or dinner? Most people 0:17:44.440 --> 0:17:46.919 eat a bird like lunch like full of salad with 0:17:47.000 --> 0:17:49.800 no protein or smart carbs in it. As soon as 0:17:49.840 --> 0:17:51.840 they shift that they got three o'clock. Oh, I don't 0:17:51.840 --> 0:17:54.320 feel the need for those sweets. But it's the same 0:17:54.400 --> 0:17:57.600 thing at dinner time, so shift that to make sure 0:17:57.640 --> 0:18:00.399 you put you know, you nudge up the protein, nud 0:18:00.480 --> 0:18:04.000 jump the fact, get your avocado out, get your olive oil, 0:18:04.440 --> 0:18:07.399 top up your dinner, your veggies with some you know, 0:18:07.520 --> 0:18:10.720 flax seeds, seeds and nuts. But then let's say you 0:18:10.880 --> 0:18:14.000 have this habit where it's the evening and you want 0:18:14.119 --> 0:18:19.080 something sweet. I say one change your behavior. So if 0:18:19.160 --> 0:18:22.760 you if that's sweet craving comes while you're sitting and 0:18:22.840 --> 0:18:25.879 watching a Netflix just for a little while, just to 0:18:25.920 --> 0:18:29.240 break some habit, you know what, go jump in the shower, 0:18:29.960 --> 0:18:31.000 go have a bag. 0:18:31.080 --> 0:18:33.200 Little circuit breaker as soon as it hits. 0:18:33.400 --> 0:18:38.000 Yeah, circuit breaker from the habit. And then my next 0:18:38.080 --> 0:18:40.360 thing is I wish I had stock in this company. 0:18:40.760 --> 0:18:46.640 I believe so greatly in this delicious tea called Bengal Spice. 0:18:46.760 --> 0:18:51.119 It's by Celesteel Seasonings. And people always laugh at me. 0:18:51.160 --> 0:18:53.440 They're like, Michelle, you are such a nut. And I said, yes, 0:18:53.480 --> 0:18:55.920 I do know that. But if you want to break 0:18:55.920 --> 0:19:00.680 a sugar habit, you buy this Celesteel Seasonings Bengal Spice, 0:19:00.720 --> 0:19:04.639 and it's a cinnamon a tea. Put two or three 0:19:04.720 --> 0:19:07.760 tea bags in your tea, let it soak for two minutes, 0:19:07.880 --> 0:19:12.640 take it out. It is so naturally sweet with chickory root, 0:19:12.720 --> 0:19:16.359 which is a prebody great for our gut function. But 0:19:16.480 --> 0:19:18.800 you will get the same effect with a licorice tea. 0:19:19.240 --> 0:19:23.200 But don't be shy. If you really are a sugar addict, 0:19:23.200 --> 0:19:25.199 then you need to break the sugar craving. And I 0:19:25.280 --> 0:19:28.200 get it because I was one of those people. Break 0:19:28.240 --> 0:19:32.280 the habit. Physically remove yourself from where you normally are, 0:19:33.040 --> 0:19:36.639 you know, having that sugar, create a different routine, but 0:19:36.760 --> 0:19:39.560 also get a nice big cup of one of those 0:19:39.840 --> 0:19:42.919 types of sweet teas. And hey, if you need to 0:19:43.000 --> 0:19:46.560 have a half a teaspoon or a teaspoon of honey, 0:19:46.960 --> 0:19:50.080 well go ahead and have it, because it's not going 0:19:50.160 --> 0:19:53.399 to be the six seven, eight tea spoons that you 0:19:53.520 --> 0:19:57.800 get in some of these powdered drinks, these powdered chy teas, 0:19:58.080 --> 0:20:02.159 these powdered green teas that appear healthy looking but have 0:20:02.520 --> 0:20:03.840 buckets of sugar in them. 0:20:04.040 --> 0:20:06.639 I love the attitude of let's not try and be 0:20:06.720 --> 0:20:09.240 too restrictive, you know, like if you move to real food, 0:20:09.880 --> 0:20:12.760 don't worry about your macros don't worry about your galleries, 0:20:12.760 --> 0:20:16.000 don't worry about your portion sizes. Just eat the real food. 0:20:16.240 --> 0:20:17.960 We are running out of times. I'm just going to 0:20:18.000 --> 0:20:19.240 finish with one more question. 0:20:19.440 --> 0:20:23.119 I have a good topic Sam to kind of raise 0:20:23.119 --> 0:20:23.680 a little bit. 0:20:23.840 --> 0:20:25.720 Would you mind not not at all? 0:20:25.920 --> 0:20:28.200 Well, something that comes up all the time is okay, 0:20:28.240 --> 0:20:31.160 So Michelle, I'm moving to this lower sugar way of life. 0:20:31.760 --> 0:20:34.879 I want to talk to you about sugar substitutes, artificial 0:20:34.920 --> 0:20:38.480 sweetener and other things. What can I use? So first 0:20:38.520 --> 0:20:41.000 of all, what I say to everybody is please do 0:20:41.080 --> 0:20:44.600 not use artificial sweetness. I'm really not a fan. I'm 0:20:44.680 --> 0:20:48.520 all about evidence based research. I'm actually quite a research nerd, 0:20:49.240 --> 0:20:52.560 and we're looking at some of the scientific evidence and 0:20:52.600 --> 0:20:56.760 the links to cancer and neurological dysfunction. So no, no 0:20:56.920 --> 0:21:00.520 artificial sweetness. And I don't say no to anything really like, 0:21:01.119 --> 0:21:05.080 but no to artificial sweeteners. Second thing is, if you 0:21:05.160 --> 0:21:07.560 need to bridge the gap as you're walking into a 0:21:07.600 --> 0:21:10.480 lower sugar way of life, think about using a bit 0:21:10.480 --> 0:21:15.679 of stevia or monk fruit. It's also called lohan. Right now, 0:21:15.800 --> 0:21:19.560 monk fruit is really emerging. It's a little bit of expensive, 0:21:19.640 --> 0:21:22.200 but people like that a little bit more than Stevia 0:21:22.320 --> 0:21:25.760 because Stevie can tend to leave a bit of aftertaste. 0:21:25.920 --> 0:21:29.280 So go ahead and explore those types of things. And 0:21:29.320 --> 0:21:32.919 then the last part of this sugar equation is, hey, Michelle, 0:21:33.040 --> 0:21:37.679 what about sorbitol? What about all these sugar alcohols that 0:21:37.880 --> 0:21:43.200 end with hyphen ol? I always say about that is okay, 0:21:43.520 --> 0:21:46.880 if you're going to have one of those sugar alcohols, 0:21:47.080 --> 0:21:50.320 you better have really good gut function because any of 0:21:50.359 --> 0:21:54.680 those things that end with ol, those sugar alcohol they 0:21:55.040 --> 0:21:58.880 really give you the windy pops and I mean, you know, burping, 0:21:59.119 --> 0:22:02.720 party booing. I mean, there's a reason why there's an 0:22:02.760 --> 0:22:08.199 asterisk that says excessive consumption me cause diarrhea. So you know, 0:22:08.320 --> 0:22:11.160 and Sam, as you would know, one out of four 0:22:11.200 --> 0:22:15.359 people have got dysfunction or some type of digestive dysfunction, 0:22:15.920 --> 0:22:19.000 So just be aware of that. And Sam, I'm sorry. 0:22:19.040 --> 0:22:21.000 I know I could talk forevery but you can see 0:22:21.160 --> 0:22:24.159 I'm still so passionate about this topic. So if you 0:22:24.200 --> 0:22:26.639 ever want me to come back on again, bring me 0:22:26.680 --> 0:22:28.560 back on, because there's a million other things. 0:22:28.440 --> 0:22:30.080 We give, and I will take you up on that 0:22:30.119 --> 0:22:32.439 because I do think this will scratch the surface for 0:22:32.480 --> 0:22:35.679 a lot of people and open up a really important conversation. 0:22:36.320 --> 0:22:38.840 What a lovely place to finish. Michelle, thank you so 0:22:38.840 --> 0:22:41.280 so much for joining us on the wood Life today. 0:22:41.600 --> 0:22:44.360 So wonderful to catch up with you again. And you 0:22:44.440 --> 0:22:48.159 have educated me and my wonderful producer, Indy. She's been 0:22:48.160 --> 0:22:51.000 sitting here taking notes and nodding, and I'm sure all 0:22:51.040 --> 0:22:52.960 of our listeners have loved that chat. So thank you 0:22:53.080 --> 0:22:55.000 so much, and take care and we'll talk again soon. 0:22:55.160 --> 0:23:00.000 Excellent Sam, thank you, Thanks Amy, thank you. 0:23:05.200 --> 0:23:09.760 Oh wow, that really was a lightning bolt moment. When 0:23:10.600 --> 0:23:14.000 Michelle told us that we actually con chimed six times. 0:23:14.119 --> 0:23:17.560 That added sugar that we're meant to If you love 0:23:17.600 --> 0:23:20.160 that chat as much as I did, and you want 0:23:20.200 --> 0:23:24.479 to follow up Michelle's work, she does public speaking all 0:23:24.560 --> 0:23:28.560 over the world. She's got Brillian courses and information on 0:23:28.600 --> 0:23:31.959 her website, which is a healthyview dot com, so make 0:23:31.960 --> 0:23:34.360 surely you check that out. We've gone from talking about 0:23:34.400 --> 0:23:36.800 Michelle's favorite topic to now going to be talking about 0:23:36.840 --> 0:23:40.080 probably my favorite topic, which is strength training, and we've 0:23:40.080 --> 0:23:42.560 had some great questions come through. That's coming up next. 0:23:46.960 --> 0:23:48.240 First question is from Beck. 0:23:49.320 --> 0:23:52.679 Hey, Sam, I'm just wondering what ratio of my workouts 0:23:52.680 --> 0:23:56.520 should be weight training, and also how intense should it be. 0:23:56.840 --> 0:23:59.760 Thanks so much, I think you should do three strength 0:23:59.800 --> 0:24:04.960