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Speaker 1: How has twenty twenty four started for you so far?

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Speaker 1: Are you feeling excited, in control and wake up each

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Speaker 1: day energized and ready for the days ahead, or is

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Speaker 1: it more your experience the start of a new day

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Speaker 1: and new week is one of anxiety, worry and stress

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Speaker 1: about how you are going to get through it all.

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Speaker 1: We know that there are plenty of listeners on the

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Speaker 1: Nutrition Couch who are struggling with the daily grind, and

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Speaker 1: hence today we are ready to launch a very special

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Speaker 1: upcoming event which is going to take you all from

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Speaker 1: burnout to best self.

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Speaker 2: Hi.

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Speaker 1: I'm Susie Burrow and emilean Wood, and together we bring

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Speaker 1: you The Nutrition Couch, the weekly podcast that keeps you

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Speaker 1: up to date on everything you need to know in

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Speaker 1: the world of nutrition as well as burnout. Today we

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Speaker 1: are going to discuss the science behind the three pm slump,

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Speaker 1: but more importantly, what you can do to help manage

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Speaker 1: and prevent it. We're going to share our best learnings

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Speaker 1: from our clients and how to beat the bloat, and

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Speaker 1: our listener question is all about getting your Amiga threes

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Speaker 1: When you do not like or eat fish, so leanne

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Speaker 1: I think going back maybe three to four months now,

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Speaker 1: and actually I'm talking to a new mum who's got

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Speaker 1: two children who have got RSA. At the moment at home,

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Speaker 1: I think you're feeling pretty burnt out.

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Speaker 2: Yeah. RSV is no joke and two small children, Oh

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Speaker 2: my goodness.

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Speaker 1: Poorly and she looked like she was going to cry

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Speaker 1: when she hopped on today, So I just have to

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Speaker 1: be very gentle. You might she might not say a

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Speaker 1: whole lot because she might cry. But certainly when we

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Speaker 1: ran an episode on Burnout, I think maybe towards the

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Speaker 1: end of last year, when everyone was feeling pretty tiredly

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Speaker 1: and we were sort of blown away by the feedback

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Speaker 1: from listeners about how it really resonated with them. You know,

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Speaker 1: I had people on Instagram message I mean to say

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Speaker 1: that our episode made them cry. And I certainly personally

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Speaker 1: last year had a very challenging year for a number

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Speaker 1: of reasons business wise and my family and I have

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Speaker 1: to be honest, I absolutely was burnt out and acknowledged that,

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Speaker 1: and luckily I do have some training in the area,

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Speaker 1: so I sort of was able to manage and sort

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Speaker 1: of push through. And certainly you were a big support

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Speaker 1: through that time, which was very tricky. But you know,

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Speaker 1: I work with women as you do day in day out,

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Speaker 1: and I have to be honest that I think it

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Speaker 1: is becoming increasingly common. And when we're talking about burnout,

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Speaker 1: of course, traditionally burnout has always been discussed in the

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Speaker 1: context of work. So in a corporate environment, companies may

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Speaker 1: sort of reflect or take into account reports of employee burnout,

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Speaker 1: you know, particularly industries like law and finance, where people

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Speaker 1: might always be encouraged to do really long hours, and

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Speaker 1: it was always spoken about in that context, but in

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Speaker 1: more recent years it's been sort of coined a term

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Speaker 1: in relation to women because of the enormous juggle that

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Speaker 1: so many are doing, you know, working juggling full time work, children,

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Speaker 1: young children, and the mental load which we hear so

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Speaker 1: frequently about. And so we had run as part of

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Speaker 1: the Nutrition Couch Live events a couple of years ago

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Speaker 1: around the Eastern seaboard, and we sort of had been thinking, oh,

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Speaker 1: should we do something else, Should we do something for

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Speaker 1: International Women's Day, which is of course March seventh on

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Speaker 1: a Friday coming up this year, and we thought what

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Speaker 1: a better opportunity to come together and talk about this

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Speaker 1: issue that we believe is affecting so many of our

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Speaker 1: listeners and so many busy, overwhelmed women in general.

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Speaker 2: Yeah, one hundred percent. And like you, I definitely experienced

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Speaker 2: burnout last year. And I think, if I'm being entirely honest, Susie,

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Speaker 2: I've probably been burnt out pretty much at least once

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Speaker 2: a year since starting my business. And I think I'm

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Speaker 2: in here five of my business this year. Because how

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Speaker 2: I built my own business up. I was working full

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Speaker 2: time in the hospital. Then I cut back to four days,

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Speaker 2: and I was doing you know, I was doing weekend work.

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Speaker 2: I was working every night I'd go to my nine

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Speaker 2: to five hospital job that i'd come home o't all

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Speaker 2: these Instagram dms. I was building up my social following,

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Speaker 2: I'd started a podcast. I was doing all of this

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Speaker 2: extra work every night, every weekend. And then I cut

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Speaker 2: down my hours at the hospital. Went to four days,

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Speaker 2: went to three days, went to two days, and sort

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Speaker 2: of continuously scaled up my business. And like any business

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Speaker 2: owners listening, it's not just a nine to five job.

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Speaker 2: You work weekends, you work nighttime. Someone dms you at

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Speaker 2: eleven pm at night where you're upfeeding your newborn baby,

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Speaker 2: and you just naturally replied because it's your business that

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Speaker 2: it should your other be being. You care about it

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Speaker 2: and you want to take care of people. Right, So

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Speaker 2: it's very easy to be burnt out as women because

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Speaker 2: we do all this struggle as business owners, people with

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Speaker 2: small children.

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Speaker 3: It's very easy.

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Speaker 2: And like you, I also have that knowledge where I've

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Speaker 2: been able to bring myself back from the brink of

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Speaker 2: that and acknowledge it more and sort of even recognize

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Speaker 2: when it's starting to come up. And David seen it

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Speaker 2: in me very regularly. He's like, baby, I think you're

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Speaker 2: heading towards more burnout. You need to stop, step back,

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Speaker 2: say no, like learn to say no, we're not going

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Speaker 2: to do that. Just take some time off, take some rest,

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Speaker 2: that sort of thing. So it's easier for me to

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Speaker 2: recognize the science. But I do think as you know,

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Speaker 2: as mums, we both work full time, we both run

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Speaker 2: our own multiple businesses. Like it's really it's one of

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Speaker 2: those things where it's kind of hard to avoid. But

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Speaker 2: at the same time, I also feel like we used

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Speaker 2: to wear it like a badge of honor. Like I

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Speaker 2: feel like in the last few years it has been

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Speaker 2: talked about more and more where women are like, okay,

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Speaker 2: now it's not cool to be burnt out. It's not

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Speaker 2: a good thing. Whereas I very much remember when when

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Speaker 2: I first started, I was like, I want to run

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Speaker 2: my own business, I want to come out of the hospital,

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Speaker 2: I want to help more people online. It was more this,

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Speaker 2: it was like this badge of honor, Like it was

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Speaker 2: this hustle mentality, like, hustle, hard work, twenty four to seven,

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Speaker 2: don't take a rest break. It's amazing you're working on

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Speaker 2: the weekend. Congratulations, go you were so proud of you.

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Speaker 2: Like I was getting pattered on the back twenty four

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Speaker 2: seven for working these ridiculously long hours, working every single day,

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Speaker 2: working every night, and it was like this badge of honor.

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Speaker 2: So I think we're really starting to recognize that self

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Speaker 2: care element, particularly for busy women. That it's really nice

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Speaker 2: that it's something that we can recognize is happening. And

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Speaker 2: also there are a lot of things that we can

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Speaker 2: do to help it. But it's sort of it's not

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Speaker 2: worn as a badge of honor like it was well

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Speaker 2: in my experience a few years ago. Now it's very

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Speaker 2: much like, Okay, this is not good. We need to

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Speaker 2: do something about it. Because there's only so much you

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Speaker 2: can push and push and push before you end up

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Speaker 2: in a heap on the ground. And that's our goal

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Speaker 2: is to really stop ourselves from getting to that point,

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Speaker 2: catch it earlier, implement some strategies and actually come back

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Speaker 2: from that. So in line with that, Susie, we have

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Speaker 2: some very exciting news to announce that we're going to

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Speaker 2: be doing a live webinar for Shation Women's Day and

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Speaker 2: all things energy and burnout. Do you want to tell

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Speaker 2: our listeners a little bit more about that.

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Speaker 1: Well, we know that so many of our listeners are

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Speaker 1: feeling overwhelmed, tired, and perhaps it's not that they don't

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Speaker 1: know what they should be doing when it comes to

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Speaker 1: eating well after listening to the Nutrition Couch, just looking

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Speaker 1: for those tips to take it to the next level.

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Speaker 1: So we're going to offer a live event that you

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Speaker 1: can stream from wherever you are around the world, either

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Speaker 1: or in Australia on Thursday, the seventh of March, and

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Speaker 1: we're going to cover topics like eating for energy, what

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Speaker 1: are the signs of burnout, how you can use your

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Speaker 1: diet to reinvigorate your energy levels, how can you take

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Speaker 1: back control of your diet, how can you stop self

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Speaker 1: sabotaging your attempts and basically all the steps you can

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Speaker 1: take to eat better, feel better, look better, perform better,

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Speaker 1: and get back to your best self.

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Speaker 2: Hontab A stents. It's all about fueling for your best

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Speaker 2: self and really helping you to achieve that health and

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Speaker 2: that balance that we all want in twenty twenty four.

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Speaker 2: So the tickets for the large room will be available

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Speaker 2: on our website, which is the nutritioncouch dot com, and

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Speaker 2: you will see them up there, and.

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Speaker 1: They will also be available for purchase after the event.

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Speaker 1: But if you want to get on board and ask

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Speaker 1: questions at that time, you can have it live or

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Speaker 1: you can have it later. All right, lead well, leading

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Speaker 1: on from a little bit of burnout to daily burnout

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Speaker 1: in the science of the three pm slump. Now, I

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Speaker 1: did tease that topic last week and got a bit

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Speaker 1: ahead of myself, but it gauged my interest as a

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Speaker 1: concept because I had a client recently who described me

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Speaker 1: needing to sleep after lunch and I just thought, that

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Speaker 1: is actually quite a common experience, and at times in

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Speaker 1: my life I have had that level of fatiguehere after

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Speaker 1: I've eaten, I have needed to sleep. But there is

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Speaker 1: quite strong science behind why we do feel so fatigued

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Speaker 1: after lunch, and there's also some pretty clear nutritional guides

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Speaker 1: to suggest or make suggestions of how to avoid it.

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Speaker 1: But also there's some clinical indicators that you may need

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Speaker 1: some tests done, that there might be something more sinister

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Speaker 1: at play. So I thought it was a great topic

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Speaker 1: and I don't believe we have covered it before. So

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Speaker 1: the first thing to know is that circadian rhythm, which

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Speaker 1: is what the human body runs on the twenty for

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Speaker 1: hour body clock, which basically tells the body when to

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Speaker 1: release certain hormones, when to rebuild and restore muscles, when

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Speaker 1: to store fat versus burn energy. Basically, between the hours

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Speaker 1: of about one and four pm, there's quite a significant

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Speaker 1: reduction in circadian rhythm and a drop in body temperature.

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Speaker 1: And so you're really fighting physiology to think that you

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Speaker 1: won't have it, because it's actually quite normal to feel

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Speaker 1: quite fatigued and of course leanne. In Europe, this is

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Speaker 1: why they have a siesta.

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Speaker 2: No, I don't know why we don't do it here,

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Speaker 2: you know, so there's a.

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Speaker 1: Lot Now, obviously not all of us have the privilege

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Speaker 1: of having a siesta, but if you do have the

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Speaker 1: control over your day or you know, it's that hour

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Speaker 1: before you pick the kids up and you can have

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Speaker 1: a little nap here and there, and you have been.

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Speaker 3: Up working since five or six am.

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Speaker 1: There's a lot to be said for actually having a

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Speaker 1: breast and perhaps those European countries have just got it right.

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Speaker 1: We need to sleep, but certainly it's not unexpected. There's

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Speaker 1: not anything wrong with you. It's more the body naturally

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Speaker 1: does sort of have a lull at that time. But

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Speaker 1: what is really important to know that what we have

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Speaker 1: for lunch and even breakfast has a very powerful effect

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Speaker 1: and it can actually make that feeling of extreme fatigue

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Speaker 1: far worse, because if, for example, you ride off coffee

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Speaker 1: all morning, which I know many of you do, maybe

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Speaker 1: grab quick breakfast on the goal if anything, and then

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Speaker 1: end up having a significant lunch meal of high carbohydrate food.

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Speaker 1: So you go to the food court and you grab

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Speaker 1: a massive sandwich, or you have sushi rolls or a

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Speaker 1: noodle dish, or a naked or a just regular burrito

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Speaker 1: with a big fat wrap and loads of rice in it.

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Speaker 1: These are high carbohydrate meals. Lana doesn't mind me saying

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Speaker 1: big fat wrap is that offensive.

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Speaker 2: Large large wrap? You know?

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Speaker 1: Some of them are very large, Like they're big wraps

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Speaker 1: with loads of like beans and rice.

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Speaker 3: They're big. So those meals can.

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Speaker 1: Have like sixty eighty one hundred grams of carbohydrate in them.

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Speaker 1: So we're not fat shaving, we're not carb shaming. We're

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Speaker 1: just talking what's in them.

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Speaker 3: It's a lot.

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Speaker 1: You know, most women don't need much more than say

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Speaker 1: one hundred, one hundred and fifty grams of carbohydrate per day.

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Speaker 1: So what subsequently happens if you have that relatively high

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Speaker 1: proportion of carbohydrate in the day after not eating a

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Speaker 1: whole lot, you get a hit of inchulin to take

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Speaker 1: that glucose from the blood and a really big drop.

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Speaker 1: And so that is why maybe an hour or two

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Speaker 1: after lunch you feel so very tired. So if you

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Speaker 1: are more prone to that real energy fluctuation throughout the day,

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Speaker 1: the best message for you is you need a protein

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Speaker 1: and salad based lunch with a little bit of carbohydrate.

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Speaker 1: We're not carb shamers, we're just saying be mindful that

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Speaker 1: if your goal is to regulate your energy levels, you

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Speaker 1: want small, controlled amount of carbohydrate every few three four hours,

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Speaker 1: rather than not eating very much and then having this

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Speaker 1: really large meal at one or two, and I guarantee

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Speaker 1: you by three four you're going to be feeling pretty gross.

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Speaker 1: So really make sure protein chicken, breast, tuna, tofu, high

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Speaker 1: protein bread with lots of salad and veg and then

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Speaker 1: maybe add some at a marmaie or some sweet potato

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Speaker 1: or some corn, or rather than having the breeder with

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Speaker 1: the wrap and the rice and the corn and the beans,

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Speaker 1: have it as a naked bowl where you're getting a

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Speaker 1: much more balanced amount and straight away, I guarantee you

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Speaker 1: your feelings of low energy at hour or two after

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Speaker 1: lunch will be much much better. But the other thing

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Speaker 1: I would say is if you routinely feel like sleeping

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Speaker 1: after a meal, to me, that is a much more

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Speaker 1: extreme experience. And I would be questioning if you've got

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Speaker 1: issues with blood glucose regulation, and if you were sort

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Speaker 1: of carrying abdominal weight not feeling amazing struggling to lose weight,

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Speaker 1: if that was a goal, I would probably request a

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Speaker 1: glucose at insulin check because I would be worried that

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Speaker 1: you're hyperglycemic. And I had a very interesting client's blood

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Speaker 1: tests come back this last week and the doctor had

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Speaker 1: only checked glucose on a glucose tolerance test, and when

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Speaker 1: it came back, the levels were normal, but she was

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Speaker 1: hyperglycemic at the two hours, so her blood glucose dropped

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Speaker 1: to like two point nine, and to me, that's a

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Speaker 1: mark of insulin resistance. It shows that when she finally

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Speaker 1: does process the carbohydrate, she goes too low. And that's

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Speaker 1: what I'll give you that real extreme fatigue and even cravings.

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Speaker 1: So I would be asking for some blood tests to

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Speaker 1: see what's going on, because if you're hyperglycemic from a

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Speaker 1: nutrient difere genetics, balance of your nutrition or insulin resistance,

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Speaker 1: that will be making that experience of fatigue far far

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Speaker 1: worse and warrants interventions. So it can be very telling

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Speaker 1: what's going on with your bloods if you're having that

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Speaker 1: really need to go and lay down and sleep now, lea.

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Speaker 1: And we do see that with iron deficiency one hundred percent,

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Speaker 1: but it's much more commonly a sugar glucose regulation issue

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Speaker 1: if it's after meals a percent.

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Speaker 2: And I had another like more extreme case where it's

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Speaker 2: a lot rarer but the client had a rebound hypoglycemia,

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Speaker 2: so if she had too much carbohydrate in a meal,

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Speaker 2: she would get that rebound effect. Whether her sugars would

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Speaker 2: go really low, and even at four or like three

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Speaker 2: point nine, like she was shaky, she felt nauseous, she

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Speaker 2: was sweating, like she knew that it was coming on.

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Speaker 2: So we just have to be really careful about the

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Speaker 2: amount of carbohydrate we keep her in each meal. Make

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Speaker 2: sure we're pairing it with some veggies and protein, some

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Speaker 2: vatserf so she's not just having like you know, white

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Speaker 2: bread and peanut butter for lunch or something, or white

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Speaker 2: bread with jam, or a smoothie just with fruit and

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Speaker 2: milk in it. And that's it. To be really careful

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Speaker 2: about the pairings of meals. But you know what, Susie,

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Speaker 2: one of the worst things you can do with that

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Speaker 2: three pm sum because you have a ton of carbohydrate

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Speaker 2: at lunch, which most people do. They might have, you know,

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Speaker 2: a huge for kasha bread, you know, which is grilled

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Speaker 2: veggies on, which is great, But where's the protein, you know,

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Speaker 2: where's the healthy fat on that it's just a large

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Speaker 2: amount of quick digesting carbohydrate or like you said, multiple

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Speaker 2: sushi rolls of white rice and it's that compact white

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Speaker 2: rice like when you get a sushi roll. There's nothing

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Speaker 2: wrong with a sushi roll. But if you're gonna have

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Speaker 2: three or four at lunchtime, the compact white rice, that's

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Speaker 2: probably you're probably eating about two three cups of rice

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Speaker 2: all together, because sometime you compact it down into something

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Speaker 2: like a sushi roll. It is a large load of carbohydrate.

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Speaker 2: And now, if you're superactive, you're an athlete, you're exercising

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Speaker 2: twice a day, sure it might be okay. But if

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Speaker 2: you're going to have a large amount of carbohydrate at lunch,

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Speaker 2: like Suzie said, your blood sugar levels shoot up, then

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Speaker 2: they come crashing back down again. And one of the

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Speaker 2: worst things you can do, and what people do is

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Speaker 2: then grab a quick digesting snack such as a chocolate

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Speaker 2: bar or some biscuits like a will pick me up

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Speaker 2: because their energy is so low, and all that does

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Speaker 2: is again shoot the blood sugar levels back up again

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Speaker 2: until they come crashing back down again. So the best

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Speaker 2: thing you can do if you notice you're having that

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Speaker 2: three pm slum and it's not a medical issue, like

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Speaker 2: it's not a blood sugar well, it's a blood sugar

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Speaker 2: regulation issue, but it's not because of insulin resistance or

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Speaker 2: diabetes or anything like that. It's more just because of

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Speaker 2: what I would call more poorly balanced meals. The worst

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Speaker 2: thing you can do is go and grab a chocolate bar,

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Speaker 2: or go and grab it, you know, an iced coffee

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Speaker 2: with added caramel syrup or something like that, because you're

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Speaker 2: just going to do the exact same thing, shoot them

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Speaker 2: back up again, and they're going to come crashing back

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Speaker 2: down again. So really try to aim for a balance

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Speaker 2: afternoon tea snack where you might be having a bit

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Speaker 2: of yogurt with some fruit and cheese seeds. You might

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Speaker 2: have some cheese and some whole grain crackers. You might

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Speaker 2: have some tuna and lettuce traps and a bit of fruit.

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Speaker 2: You might you know, you really want to pair the

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Speaker 2: carbohydrateed afternoon tea with some protein or with some healthy

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Speaker 2: fats as well. I've got a client, Susie, and she

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Speaker 2: loves dates, and so what we're getting her to do

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Speaker 2: is stuff some walnuts within the dates, so she's getting

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Speaker 2: a bit of healthy fats within the carbohydrate and also

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Speaker 2: some player based a mega freeze, which we're going to

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Speaker 2: lead into in a second. But we really trying to

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Speaker 2: want to avoid just having kind of carbohydrates in the

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Speaker 2: afternoon as well, which a lot of people do. They'll

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Speaker 2: just have fruit, or they'll snack on crackers even though

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Speaker 2: they might be healthy, like rice crackers that they think

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Speaker 2: are healthy. They're again getting a large load of carbohydrate,

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Speaker 2: which is just doing exactly what you've done at lunchtime,

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Speaker 2: shooting those sugars up and bringing them back down. To

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Speaker 2: be very careful with the choice around afternoon tea and

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Speaker 2: make sure there's some protein or some healthy fats loaded

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Speaker 2: into that snack as well.

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Speaker 1: And I guess the science of food sequencing is very

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Speaker 1: relevant here, so there's a growing amount of evidence to

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Speaker 1: show that eating in order, so having the high fiber

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Speaker 1: veggies and salad first, followed by protein, followed by good

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Speaker 1: fats like avocado or nuts and seeds, and then any

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Speaker 1: carbohydrate is part of a meal can help with glucose regulation,

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Speaker 1: particularly for those who are interested. We've done a whole

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Speaker 1: episode I think on food sequencing, so look that up.

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Speaker 1: But yeah, it's growing evidence to show the benefits of

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Speaker 1: really focusing in on glucose control and will help to

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Speaker 1: prevent that extreme fatigue come late afternoon.

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Speaker 2: Absolutely all right, And then onto another segment which we've

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Speaker 2: had a lot of I guess questions and interest about

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Speaker 2: Susie lately is the question of why am I so bloated?

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Speaker 2: So it is one of I guess the things that

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Speaker 2: a lot of ladies come to me for because my

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Speaker 2: coaching service includes fat loss and also that emotional eating

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Speaker 2: and also the digestive and the gut health as well.

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Speaker 2: So bloating is very, very, very common. It's thought that

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Speaker 2: one in ten Australians experience gut health symptoms and up

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Speaker 2: to sort of you know, twenty to thirty percent of

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Speaker 2: the population may have IBS or even that undiagnosed IBS

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Speaker 2: or that irritable bow or hypersensitive gut. So bloating is

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Speaker 2: something that is very normal, particularly around the time of

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Speaker 2: your month. For women, like when we get our cycles,

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Speaker 2: we generally tend to feel a lot more bloated due

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Speaker 2: to the big increase and decrease of hormone fluctuations. But

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Speaker 2: outside of that, you know when you're getting your cycle

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Speaker 2: or a few days leading into your period when you

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Speaker 2: might feel bloated. Common reasons I see in my clinics Susi,

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Speaker 2: or in my with my clients are over eating, so

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Speaker 2: the portions are too large. Obviously, if you're putting too

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Speaker 2: much food into your stuff. Think of your stomach like

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Speaker 2: a balloon. It will grow, and it will stretch, and it

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Speaker 2: can shrink back down over time. When you're overeating, your

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Speaker 2: portions are too large. You're far more likely to feel bloated.

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Speaker 2: When you're not chewing your food properly. When you're rushing

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Speaker 2: and you're eating too quickly, the first sign of digestion

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Speaker 2: begins in our mouth. We have enzymes within our saliva.

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Speaker 2: That is the first point of digestion in our body.

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Speaker 2: If you're bypassing that, if you're essentially just sculling your food,

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Speaker 2: or you're eating on the run, or you're downing your

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Speaker 2: lunch in five minutes before you're running off to your

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Speaker 2: next meeting, you're eating too quickly. You're not chewing, you're

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Speaker 2: not activating those digestive enzymes from the saliva. The food's

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Speaker 2: hitting your stomach, it's like nowhere near as partially digested

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Speaker 2: as it should be, and then tummy has to work

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Speaker 2: a lot harder. Therefore, the food sits there for longer,

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Speaker 2: and you may feel more bloated and extended. So slow down,

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Speaker 2: get your portions right, chew your food properly. Another big

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Speaker 2: common reason I see Susie is bloating because of constipation.

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Speaker 2: So when you're blocked up, your boughs aren't moving properly,

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Speaker 2: it's very natural to again feel bloated and distended because

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Speaker 2: you haven't perhaps got enough fiber in your diet, there's

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Speaker 2: not enough bolt going through, there's not enough water going through.

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Speaker 2: Constipation is more common, particularly if you're trying to lose weight,

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Speaker 2: you get yourself in a bit of a calorie deficit.

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Speaker 2: Obviously you're eating a bit less, there's less bulk going through.

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Speaker 2: Potentially there might be less piper going through, and the

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Speaker 2: bows can tend to get a little bit more sluggish

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Speaker 2: or blocked up. So that's another reason I see with bloating,

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Speaker 2: a less common reason, but sometimes in again more sensitive

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Speaker 2: clients that I see, Susie is bloating because of carbonated drinks.

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Speaker 2: So whether that's soda water all the time, or diet coke,

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Speaker 2: or they're having a lot of, say I don't know,

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Speaker 2: some sort of like a pes sider or something like

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Speaker 2: carbonated types of drinks, whether it's alcoholic or non alcoholic.

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Speaker 2: And also drinking through a straw sometimes can suckle pull

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Speaker 2: more air in, which again if you're sucking in more air,

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Speaker 2: you can tend to get a little bit more bloated

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Speaker 2: as well, So drinking with a straw, chewing a lot

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Speaker 2: of gum, having a lot of carbonator drinks a bit rarer,

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Speaker 2: but in more sensitive people that can be a reason

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Speaker 2: for bloating. Wearing very tight clothing. Used to be someone

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Speaker 2: Susie who just rocked my Active War twenty four seven.

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Speaker 2: Like I'd get up, i'd go to the gym, I'd

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Speaker 2: come home, I'd have a shower, and I'd put on

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Speaker 2: more active were obviously clean active wear, but still, you know,

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Speaker 2: I'd wear my gym tights all around every day because

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Speaker 2: they're just so comfy.

433
00:19:12,200 --> 00:19:15,280
Speaker 3: And she looked hot, the honesty, and she was looking

434
00:19:15,320 --> 00:19:15,840
Speaker 3: high well.

435
00:19:15,760 --> 00:19:18,480
Speaker 2: Even after babies, and I didn't look so you know,

436
00:19:18,480 --> 00:19:21,040
Speaker 2: it wasn't love my body that much. Even after babies.

437
00:19:21,040 --> 00:19:23,040
Speaker 2: I'd have those you know, those compression types that you'd

438
00:19:23,040 --> 00:19:24,880
Speaker 2: pull on, like you take me three and a half

439
00:19:24,880 --> 00:19:26,920
Speaker 2: hours to get them on one bloody leg, but they're

440
00:19:26,960 --> 00:19:29,760
Speaker 2: so hard to get on. But those really tight clothing

441
00:19:29,880 --> 00:19:32,720
Speaker 2: that can also promote more feeling of being bloated. So

442
00:19:32,800 --> 00:19:34,400
Speaker 2: if you are at home, you're not in your tight

443
00:19:34,480 --> 00:19:37,119
Speaker 2: work pants, if you do suffer from bloating, try just

444
00:19:37,160 --> 00:19:39,600
Speaker 2: putting on like a long, flowy dress or you know

445
00:19:39,640 --> 00:19:41,880
Speaker 2: some pants with a drawstring that you can let them

446
00:19:41,880 --> 00:19:43,960
Speaker 2: out a little bit, because the more pressure you put

447
00:19:43,960 --> 00:19:47,080
Speaker 2: on your adominal areas sometimes the worst that bloating can be.

448
00:19:47,480 --> 00:19:49,880
Speaker 2: And then I've got two more reasons potentially, Susie, because

449
00:19:49,880 --> 00:19:52,399
Speaker 2: it's a very broad question, right. A lot of people

450
00:19:52,480 --> 00:19:54,760
Speaker 2: experience bloating, but it's not just due to one thing.

451
00:19:54,800 --> 00:19:57,280
Speaker 2: Often it's a large combination and a lot of things.

452
00:19:57,600 --> 00:20:00,760
Speaker 2: Another big one is, again for more sensitive people with IBS,

453
00:20:00,760 --> 00:20:03,040
Speaker 2: it's eating a lot of foods with those sugar alcohols

454
00:20:03,040 --> 00:20:05,760
Speaker 2: in them. So look for the oles ols on the

455
00:20:05,840 --> 00:20:10,680
Speaker 2: nutrition labels manatol sorbatolls, Xylo toll those sugar alcohols which

456
00:20:10,680 --> 00:20:12,879
Speaker 2: you'll find and a lot of you know, like sugar

457
00:20:12,920 --> 00:20:16,200
Speaker 2: free type products, so they're lower calorie, they're marketed for healthier,

458
00:20:16,240 --> 00:20:19,480
Speaker 2: diet conscious people. A lot of those sugar alcohols for

459
00:20:19,560 --> 00:20:22,439
Speaker 2: sensitive people can cause quite a lot of bloating. And

460
00:20:22,520 --> 00:20:25,640
Speaker 2: the last one, Susie, would just be due to food intolerances.

461
00:20:25,680 --> 00:20:28,080
Speaker 2: Whether you've got you know, the type of IBS that's

462
00:20:28,119 --> 00:20:31,200
Speaker 2: more bloating predominant or you've just got some food intolerances

463
00:20:31,240 --> 00:20:33,240
Speaker 2: going on. Now, it needs to be very clear, susy.

464
00:20:33,920 --> 00:20:37,480
Speaker 2: There is no blood test that can diagnose a food intolerance.

465
00:20:37,480 --> 00:20:39,719
Speaker 2: So if you are seeing a natural path or a

466
00:20:39,720 --> 00:20:42,480
Speaker 2: health professional or someone like that and they're saying to you, hey,

467
00:20:42,520 --> 00:20:44,480
Speaker 2: give me a couple of hundred dollars, or you've seen

468
00:20:44,760 --> 00:20:49,199
Speaker 2: some influencer online promoting food intolerance tests for you know,

469
00:20:49,240 --> 00:20:52,240
Speaker 2: blood tests for food intolerances, they do not work. There's

470
00:20:52,280 --> 00:20:55,439
Speaker 2: no evidence for them. The only way, the gold standard

471
00:20:55,520 --> 00:20:59,040
Speaker 2: way we can diagnose a food intolerance is actually working

472
00:20:59,119 --> 00:21:01,480
Speaker 2: with a health profession or such as a dietician who's

473
00:21:01,520 --> 00:21:03,600
Speaker 2: trained in this area, to do what we call an

474
00:21:03,680 --> 00:21:06,000
Speaker 2: exclusion diet, where you might take out a couple of

475
00:21:06,320 --> 00:21:09,800
Speaker 2: suspected trigger foods, get yourself back to a baseline symptoms,

476
00:21:09,840 --> 00:21:12,560
Speaker 2: then reintroduce those foods one by one and see if

477
00:21:12,600 --> 00:21:15,359
Speaker 2: they actually elicit some symptoms for you. So there is

478
00:21:15,400 --> 00:21:19,280
Speaker 2: no blood test for food intolerances. You can you know,

479
00:21:19,359 --> 00:21:22,960
Speaker 2: get some you know, breath tests for laptose intolerance and

480
00:21:23,000 --> 00:21:25,560
Speaker 2: some fructose intolerances and that sort of thing, but you're

481
00:21:25,600 --> 00:21:27,680
Speaker 2: not you know, I see sometimes a client's Susie, they've

482
00:21:27,680 --> 00:21:29,320
Speaker 2: seen a natural bath and they bring me the blood

483
00:21:29,320 --> 00:21:31,639
Speaker 2: test and it says, oh, I can't have capsicum and

484
00:21:31,720 --> 00:21:34,000
Speaker 2: corn and quinoir and rice, and there's like a list

485
00:21:34,000 --> 00:21:36,520
Speaker 2: of like forty seven foods they can't have. And I

486
00:21:36,560 --> 00:21:38,399
Speaker 2: say to them, where did you get this done? And

487
00:21:38,400 --> 00:21:40,920
Speaker 2: they're like, oh, I got a blood food intolerance blood test.

488
00:21:41,000 --> 00:21:42,520
Speaker 2: And I say, well, you know what happens when you

489
00:21:42,560 --> 00:21:44,800
Speaker 2: eat capsicam? And they're like, oh, nothing. What happens when

490
00:21:44,840 --> 00:21:46,679
Speaker 2: you eat corn? Oh? Nothing. I love corn, but I

491
00:21:46,680 --> 00:21:48,520
Speaker 2: can't eat it anymore because the blood tests told me

492
00:21:48,560 --> 00:21:51,439
Speaker 2: I can't. So often those blood tests are based on

493
00:21:52,320 --> 00:21:54,240
Speaker 2: and I'm going to go too much into sciene Susie,

494
00:21:54,240 --> 00:21:56,240
Speaker 2: but they're not really evidence based, and we don't ever

495
00:21:56,320 --> 00:21:58,640
Speaker 2: encourage them as dietitians. We want to work one on

496
00:21:58,640 --> 00:22:01,280
Speaker 2: one with you to actually do more of an exclusion

497
00:22:01,320 --> 00:22:04,240
Speaker 2: type diet, because those blood tests can be very very inaccurate,

498
00:22:04,440 --> 00:22:06,560
Speaker 2: can show up you know, multiple if not you know,

499
00:22:06,640 --> 00:22:09,200
Speaker 2: nearly one hundred foods that you quote unquote can't eat,

500
00:22:09,280 --> 00:22:11,600
Speaker 2: but a lot of them you actually tolerate really well.

501
00:22:11,720 --> 00:22:13,760
Speaker 2: So that's probably my last point I want to make

502
00:22:13,760 --> 00:22:16,080
Speaker 2: when it comes to bloating in food intolerance is that

503
00:22:16,160 --> 00:22:19,600
Speaker 2: it's a very it's a difficult area to manage because

504
00:22:19,640 --> 00:22:21,720
Speaker 2: there are so many things that can cause it, and

505
00:22:21,800 --> 00:22:24,879
Speaker 2: when it does come down to foods, it's generally not

506
00:22:25,040 --> 00:22:28,000
Speaker 2: one food, and it's generally about perhaps a cluster or

507
00:22:28,080 --> 00:22:31,239
Speaker 2: group of foods that over time, if you, you know,

508
00:22:31,280 --> 00:22:34,119
Speaker 2: you take your tolerance for those foods above the threshold

509
00:22:34,160 --> 00:22:36,159
Speaker 2: that you can sort of safely eat at those foods,

510
00:22:36,200 --> 00:22:38,359
Speaker 2: that's when you've got to develop symptoms. It's not you

511
00:22:38,359 --> 00:22:40,480
Speaker 2: know a lot of times cliants enemi. Sometimes I eat

512
00:22:40,480 --> 00:22:42,199
Speaker 2: this and I'm fine, and other times I eat this

513
00:22:42,280 --> 00:22:44,760
Speaker 2: and I get all of these terrible symptoms. That's where

514
00:22:44,760 --> 00:22:47,760
Speaker 2: that threshold level comes into play. Where you need to

515
00:22:47,760 --> 00:22:49,960
Speaker 2: be eating you know, small or regularly, and it might

516
00:22:50,040 --> 00:22:51,879
Speaker 2: be on day two or day three that then you

517
00:22:51,960 --> 00:22:54,479
Speaker 2: develop symptoms. But sometimes you eat it and then if

518
00:22:54,520 --> 00:22:56,160
Speaker 2: you don't eat it for another three or four days,

519
00:22:56,160 --> 00:22:58,480
Speaker 2: it might be okay and you get no symptoms. So

520
00:22:58,520 --> 00:23:01,480
Speaker 2: that's where the beauty of working with an expert in

521
00:23:01,520 --> 00:23:04,120
Speaker 2: this area can actually be really beneficial for a lot

522
00:23:04,119 --> 00:23:05,760
Speaker 2: of people. So if you've tried a lot of the

523
00:23:05,800 --> 00:23:09,600
Speaker 2: suggestions that I've mentioned today, reducing your portions, chewing your food,

524
00:23:09,640 --> 00:23:13,640
Speaker 2: probably making sure you're not constipated, reducing things like sugar, alcohols,

525
00:23:13,960 --> 00:23:16,679
Speaker 2: not chewing on gum twenty four seven, or drinking carbonated

526
00:23:16,760 --> 00:23:19,240
Speaker 2: drinks with a straw, doing a lot of those things,

527
00:23:19,280 --> 00:23:22,000
Speaker 2: and you steal feel like you've got this chronic bloating.

528
00:23:22,280 --> 00:23:25,840
Speaker 2: And remember, eating food is a very normal thing that

529
00:23:25,920 --> 00:23:28,439
Speaker 2: humans do, so you see I included, and when we

530
00:23:28,520 --> 00:23:30,840
Speaker 2: eat food, because that stomach is a little bit like

531
00:23:30,840 --> 00:23:33,480
Speaker 2: a balloon and it stretches in crows. When we eat food,

532
00:23:33,760 --> 00:23:36,040
Speaker 2: even if it's a good size or a smaller sized meal,

533
00:23:36,320 --> 00:23:38,720
Speaker 2: you can have the feeling or sensation of food in

534
00:23:38,760 --> 00:23:42,040
Speaker 2: your tummy, which is not necessarily what we will call bloating.

535
00:23:42,080 --> 00:23:43,800
Speaker 2: But I have had some clients sous that say I

536
00:23:43,800 --> 00:23:46,600
Speaker 2: get bloated after every meal, and we really talked about it.

537
00:23:46,600 --> 00:23:49,200
Speaker 2: It's not bloating. It's just that feeling of the sensation

538
00:23:49,320 --> 00:23:51,240
Speaker 2: of food and their tummy where they say, well, my

539
00:23:51,359 --> 00:23:54,120
Speaker 2: tummy isn't as flatter as when I woke up. That's

540
00:23:54,160 --> 00:23:56,720
Speaker 2: not bloating. What we will call true bloating and distensions

541
00:23:56,760 --> 00:24:00,160
Speaker 2: where it generally tends to get progressively worse throughout the day,

542
00:24:00,200 --> 00:24:02,280
Speaker 2: then you have to kind of unbutton your jeans or

543
00:24:02,359 --> 00:24:05,399
Speaker 2: change clothes because they're so uncomfortable. If you eat a

544
00:24:05,440 --> 00:24:07,680
Speaker 2: meal and you have that sensation of food and your tummy,

545
00:24:07,680 --> 00:24:09,600
Speaker 2: and your tummy is a little bit rounder, and then

546
00:24:09,640 --> 00:24:11,679
Speaker 2: in an hour or two that it goes down again.

547
00:24:11,840 --> 00:24:15,240
Speaker 2: That's just the normal physiological pattern of when we eat

548
00:24:15,280 --> 00:24:18,240
Speaker 2: and we digest our food. That's very normal and everybody

549
00:24:18,320 --> 00:24:21,440
Speaker 2: experiences that. It's when that bloating kind of progressively gets

550
00:24:21,440 --> 00:24:23,600
Speaker 2: worse throughout the day, or you know, three or four

551
00:24:23,640 --> 00:24:26,439
Speaker 2: hours after a meal you're still feeling very bloated and

552
00:24:26,560 --> 00:24:30,760
Speaker 2: very distended. That's where it would be more unnatural than natural.

553
00:24:30,760 --> 00:24:31,360
Speaker 3: Put it that way.

554
00:24:31,400 --> 00:24:34,600
Speaker 2: So that's probably my good summary of why you may

555
00:24:34,640 --> 00:24:36,520
Speaker 2: be feeling bloated and a couple of things that we

556
00:24:36,520 --> 00:24:39,880
Speaker 2: can actually do to improve that very comprehensively. And why

557
00:24:39,960 --> 00:24:45,000
Speaker 2: are a digestive health specialist so very very intuious. Wow.

558
00:24:45,040 --> 00:24:46,919
Speaker 1: To wrap us up today, a question has actually come

559
00:24:46,960 --> 00:24:48,800
Speaker 1: up a couple of times to speak with my own clients,

560
00:24:49,440 --> 00:24:51,480
Speaker 1: is how do I make sure I'm getting enough a

561
00:24:51,520 --> 00:24:53,760
Speaker 1: Mega three fat if I don't eat fish?

562
00:24:53,800 --> 00:24:55,440
Speaker 3: So this was one that came from our instagram.

563
00:24:55,440 --> 00:24:57,480
Speaker 1: We love to get listener questions on there, so send

564
00:24:57,480 --> 00:24:59,720
Speaker 1: them off and go through them a few minutes before

565
00:24:59,760 --> 00:25:02,920
Speaker 1: about to record to pull something off. So the first

566
00:25:02,920 --> 00:25:06,600
Speaker 1: thing to know is that the molecule Amiga three is

567
00:25:06,960 --> 00:25:12,280
Speaker 1: in fish or oily fish specifically, so things like tuna, salmon, sardines,

568
00:25:13,040 --> 00:25:17,560
Speaker 1: is what we call DHA and epa. They're the longest

569
00:25:17,880 --> 00:25:20,480
Speaker 1: natural Amiga three fats and they're the ones that naturally

570
00:25:20,520 --> 00:25:24,840
Speaker 1: have a very powerful anti inflammatory effect. Now we sometimes

571
00:25:24,880 --> 00:25:26,800
Speaker 1: hear about the plant based amga threes, and they're a

572
00:25:26,800 --> 00:25:30,560
Speaker 1: slightly different molecular structure and they don't have sort of

573
00:25:30,560 --> 00:25:34,840
Speaker 1: the same direct impact that their long chain amega three

574
00:25:34,880 --> 00:25:38,440
Speaker 1: fats do, but they are still beneficial. So the first

575
00:25:38,520 --> 00:25:40,240
Speaker 1: question I would have is if I've got a client

576
00:25:40,240 --> 00:25:43,399
Speaker 1: who doesn't eat fish but is happy to take fish

577
00:25:43,440 --> 00:25:47,280
Speaker 1: oil capsules. That is the gold standard really because then

578
00:25:47,320 --> 00:25:49,399
Speaker 1: you can count the amount of DHA and EPA, and

579
00:25:49,440 --> 00:25:52,240
Speaker 1: I usually suggest people have about a gram per day

580
00:25:52,520 --> 00:25:57,320
Speaker 1: combined DHA, which is usually one to two concentrated fishial

581
00:25:57,359 --> 00:25:59,520
Speaker 1: supplements at night. So that would be my next best

582
00:25:59,560 --> 00:26:02,800
Speaker 1: recommend Actually, I'll say a client said to me, should

583
00:26:02,800 --> 00:26:04,359
Speaker 1: she eats tuned it? Even though she doesn't like it,

584
00:26:04,400 --> 00:26:06,399
Speaker 1: and I said, absolutely not. Don't ever eat anything you

585
00:26:06,400 --> 00:26:09,520
Speaker 1: don't like like. There's other ways around it. For those

586
00:26:09,600 --> 00:26:13,399
Speaker 1: who would not tolerate fisherial capsules or perhaps prefer a

587
00:26:13,400 --> 00:26:17,240
Speaker 1: plant based diet, the next best type of plant based

588
00:26:17,240 --> 00:26:20,119
Speaker 1: A mega threes are in a handful of foods, including walnuts,

589
00:26:20,960 --> 00:26:23,560
Speaker 1: including limb seeds, which is why we love soying limb

590
00:26:23,600 --> 00:26:27,439
Speaker 1: seed based bread in soybeans where else land you.

591
00:26:27,440 --> 00:26:29,280
Speaker 3: Know a little bit of nuts like flax seeds.

592
00:26:29,280 --> 00:26:31,359
Speaker 1: Oh, flax seeds, yeah, so like in LSA mix in

593
00:26:31,440 --> 00:26:32,000
Speaker 1: flax seeds.

594
00:26:32,320 --> 00:26:33,520
Speaker 3: So I would then.

595
00:26:33,520 --> 00:26:36,320
Speaker 1: Usually suggest to someone to tick the box on the

596
00:26:36,920 --> 00:26:39,560
Speaker 1: sort of long chain or plant based version that is

597
00:26:39,600 --> 00:26:42,359
Speaker 1: more likely to convert or give the same similar effect

598
00:26:42,359 --> 00:26:45,520
Speaker 1: in the body as a longer chain OMEGA three would

599
00:26:45,560 --> 00:26:48,920
Speaker 1: be two serves of those fatter day. Chia is another one,

600
00:26:48,920 --> 00:26:51,320
Speaker 1: of course, so that might be a serve of at

601
00:26:51,320 --> 00:26:55,800
Speaker 1: a marmae and a tablespoon of chia or flax, or

602
00:26:55,840 --> 00:26:58,840
Speaker 1: a handful of walnuts in the afternoon, plus soye lin

603
00:26:58,920 --> 00:27:00,879
Speaker 1: seed bread. So I would say, you know, two to

604
00:27:00,920 --> 00:27:04,240
Speaker 1: three serves of that rich plant based A mega three

605
00:27:04,320 --> 00:27:06,840
Speaker 1: would be a good a daily addition to the diet.

606
00:27:07,640 --> 00:27:09,720
Speaker 1: Then if you struggle with those foods, so you might

607
00:27:09,760 --> 00:27:13,640
Speaker 1: not like grainy bread, you might not like walnuts, whatever reason, well,

608
00:27:13,680 --> 00:27:16,520
Speaker 1: then you would perhaps say that kind of supplement. So

609
00:27:16,840 --> 00:27:20,080
Speaker 1: a flaxeed oil supplement, for example, which is also very

610
00:27:20,080 --> 00:27:23,359
Speaker 1: good for dry eyes if you're going through perimenopause.

611
00:27:22,880 --> 00:27:24,920
Speaker 3: Would be your next best bet.

612
00:27:25,160 --> 00:27:27,399
Speaker 1: So I would say two to three serves of the

613
00:27:27,400 --> 00:27:30,120
Speaker 1: plant based a Mega three a day, or one serve

614
00:27:30,160 --> 00:27:33,240
Speaker 1: of oily fish per days, a serve of salmon or sardines,

615
00:27:34,040 --> 00:27:36,119
Speaker 1: or if you don't want to eat the fish, certainly

616
00:27:36,200 --> 00:27:38,520
Speaker 1: a fish oil supplement will do it. But they are

617
00:27:38,680 --> 00:27:43,359
Speaker 1: different molecules. You can sort of replicate the effect, but ultimately,

618
00:27:43,359 --> 00:27:46,480
Speaker 1: if you can and do like the fish, that will

619
00:27:46,480 --> 00:27:49,080
Speaker 1: always be your best natural source, always better than a

620
00:27:49,119 --> 00:27:52,520
Speaker 1: supplementary form because you get the synergistic effect of the

621
00:27:52,600 --> 00:27:54,440
Speaker 1: nutrients in that whole food.

622
00:27:54,720 --> 00:27:56,440
Speaker 2: And I think it's that case where you know, a

623
00:27:56,480 --> 00:27:58,480
Speaker 2: lot of times people think, oh, plant based is better,

624
00:27:58,520 --> 00:28:00,840
Speaker 2: it's more natural. But in the case of Amiga three,

625
00:28:00,880 --> 00:28:04,240
Speaker 2: like you mentioned Susi, plant based is less superior than

626
00:28:04,400 --> 00:28:07,760
Speaker 2: the actual Amiga three content. So if you don't mind

627
00:28:07,880 --> 00:28:11,200
Speaker 2: eating animal based products, certainly an amga three supplement is

628
00:28:11,240 --> 00:28:13,600
Speaker 2: going to be far better than a plant based amga

629
00:28:13,600 --> 00:28:16,800
Speaker 2: three supplement from a nutritional and a conversion perspective, because

630
00:28:16,840 --> 00:28:19,480
Speaker 2: you have to convert the plant based form of amiga three,

631
00:28:19,480 --> 00:28:21,840
Speaker 2: which is ala back into the body, has to then

632
00:28:21,920 --> 00:28:24,399
Speaker 2: reconvert that, and we don't know how much is lost

633
00:28:24,440 --> 00:28:26,879
Speaker 2: within that conversion process, which is why you have to

634
00:28:26,960 --> 00:28:29,679
Speaker 2: have so much more plant based amega three then you

635
00:28:29,720 --> 00:28:32,320
Speaker 2: do actual, you know, animal based amega three. So if

636
00:28:32,359 --> 00:28:34,359
Speaker 2: you're tolerated, if you're happy to have it, go the

637
00:28:34,400 --> 00:28:37,080
Speaker 2: animal based amgiathree like the fish oil, like the crillore.

638
00:28:37,320 --> 00:28:39,280
Speaker 2: But if you don't, then of course something like a

639
00:28:39,320 --> 00:28:41,200
Speaker 2: flaxeed oil as well, and a lot of them are

640
00:28:41,240 --> 00:28:43,440
Speaker 2: flavored these days anyway, because there's nothing worse than like

641
00:28:43,440 --> 00:28:45,360
Speaker 2: a bit of fish oil repenting on you, or you

642
00:28:45,360 --> 00:28:47,160
Speaker 2: know a bit of flaxeed or sort of coming back

643
00:28:47,200 --> 00:28:49,400
Speaker 2: up an hour later. So try to get something that

644
00:28:49,480 --> 00:28:52,240
Speaker 2: is flavored, like spearmint or like berry based or something

645
00:28:52,360 --> 00:28:54,640
Speaker 2: like that as well, because I do think that that's

646
00:28:54,760 --> 00:28:57,200
Speaker 2: a big barrier to a lot of people having these

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Speaker 2: amiga three supplements because of you know, just the tape

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00:29:00,160 --> 00:29:02,760
Speaker 2: in the aftertaste that goes with that. There's very strong

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00:29:02,800 --> 00:29:06,760
Speaker 2: research from a health and information perspective that amiga threes

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00:29:06,760 --> 00:29:08,600
Speaker 2: are wonderful for our diet. So it is one of

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00:29:08,600 --> 00:29:11,600
Speaker 2: those things where food first, always, but absolutely Susan and

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00:29:11,640 --> 00:29:15,480
Speaker 2: I both recommend in our clinical practice supplements where appropriate

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00:29:15,520 --> 00:29:18,320
Speaker 2: because the evidence is so strong for amiga threes.

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00:29:18,280 --> 00:29:21,000
Speaker 1: And if you find it repeats on you freeze them.

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00:29:21,120 --> 00:29:23,640
Speaker 1: Try freezing them because then it dissolves further down the

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00:29:23,720 --> 00:29:26,200
Speaker 1: digestive system and you're less lucky to have those terrible births.

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00:29:26,240 --> 00:29:26,840
Speaker 3: So that's something you.

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00:29:26,840 --> 00:29:28,960
Speaker 1: Can try to all right. Well, that brings us to

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00:29:29,000 --> 00:29:31,400
Speaker 1: the end of a Nutrition Couch for another Wednesday. Please

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00:29:31,440 --> 00:29:33,400
Speaker 1: keep telling your friends about us so we can continue

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00:29:33,440 --> 00:29:36,000
Speaker 1: to grow. If you're interested in protein powder, we have

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00:29:36,080 --> 00:29:38,200
Speaker 1: launched our Nourish range and you can find that at

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00:29:38,200 --> 00:29:41,240
Speaker 1: Designed Bydietitians dot com. And as we spoke about today,

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00:29:41,400 --> 00:29:44,680
Speaker 1: our event for International Women's Day is now live. You

665
00:29:44,680 --> 00:29:48,400
Speaker 1: can find tickets for that at our Nutritioncouch dot com

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00:29:48,440 --> 00:29:51,200
Speaker 1: website and we're going to have a fantastic live event

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00:29:51,240 --> 00:29:54,800
Speaker 1: that you can stream from wherever you are on Thursday, March.

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00:29:54,960 --> 00:29:56,360
Speaker 2: Much of seventh seventh.

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Speaker 3: Catch you guys next week, have a good week.

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Speaker 2: The stand must man most