1 00:00:00,760 --> 00:00:03,080 Speaker 1: How has twenty twenty four started for you so far? 2 00:00:03,480 --> 00:00:06,080 Speaker 1: Are you feeling excited, in control and wake up each 3 00:00:06,160 --> 00:00:09,319 Speaker 1: day energized and ready for the days ahead, or is 4 00:00:09,360 --> 00:00:11,520 Speaker 1: it more your experience the start of a new day 5 00:00:11,600 --> 00:00:14,680 Speaker 1: and new week is one of anxiety, worry and stress 6 00:00:14,720 --> 00:00:17,320 Speaker 1: about how you are going to get through it all. 7 00:00:17,440 --> 00:00:19,080 Speaker 2: We know that there are plenty. 8 00:00:18,640 --> 00:00:21,279 Speaker 1: Of listeners on the Nutrition Couch who are struggling with 9 00:00:21,320 --> 00:00:24,159 Speaker 1: the daily grind, and hence today we are ready to 10 00:00:24,239 --> 00:00:27,280 Speaker 1: launch a very special upcoming event which is going to 11 00:00:27,280 --> 00:00:27,840 Speaker 1: take you. 12 00:00:27,720 --> 00:00:30,000 Speaker 2: All from burnout to best self. 13 00:00:30,440 --> 00:00:30,600 Speaker 3: Hi. 14 00:00:30,680 --> 00:00:33,920 Speaker 1: I'm Susi Burrow and emilean Wood, and together we bring 15 00:00:33,920 --> 00:00:36,360 Speaker 1: you The Nutrition Couch, the weekly podcast that keeps you 16 00:00:36,440 --> 00:00:38,159 Speaker 1: up to date on everything you need to know in 17 00:00:38,200 --> 00:00:41,280 Speaker 1: the world of nutrition as well as burnout. Today we 18 00:00:41,320 --> 00:00:45,400 Speaker 1: are going to discuss the science behind the three pm slump, 19 00:00:45,640 --> 00:00:48,000 Speaker 1: but more importantly, what you can do to help manage 20 00:00:48,000 --> 00:00:50,760 Speaker 1: and prevent it. We're going to share our best learnings 21 00:00:50,840 --> 00:00:53,400 Speaker 1: from our clients and how to beat the bloat, and 22 00:00:53,440 --> 00:00:55,960 Speaker 1: our listener question is all about getting your Amiga threes 23 00:00:56,040 --> 00:00:59,800 Speaker 1: When you do not like or eat fish, so leanne 24 00:01:00,080 --> 00:01:02,720 Speaker 1: I think going back maybe three to four months now, 25 00:01:02,800 --> 00:01:05,000 Speaker 1: and actually I'm talking to a new mum who's got 26 00:01:05,040 --> 00:01:07,679 Speaker 1: two children who have got RSA. At the moment at home, 27 00:01:07,720 --> 00:01:09,360 Speaker 1: I think you're feeling pretty burnt out. 28 00:01:10,480 --> 00:01:10,920 Speaker 2: Yeah. 29 00:01:11,000 --> 00:01:12,960 Speaker 4: RSV is no joke in two small children. 30 00:01:13,040 --> 00:01:14,960 Speaker 1: Oh my goodness, poorly And she looked like she was 31 00:01:15,000 --> 00:01:16,440 Speaker 1: going to cry when she hopped on today, So I 32 00:01:16,560 --> 00:01:17,520 Speaker 1: just have to be very gentle. 33 00:01:17,560 --> 00:01:19,040 Speaker 2: You might she might not say a whole lot because 34 00:01:19,080 --> 00:01:19,760 Speaker 2: she might cry. 35 00:01:20,400 --> 00:01:24,640 Speaker 1: But certainly when we ran an episode on Burnout, I 36 00:01:24,640 --> 00:01:26,679 Speaker 1: think maybe towards the end of last year, when everyone 37 00:01:26,680 --> 00:01:28,880 Speaker 1: was feeling pretty tiredly and we were sort of blown 38 00:01:28,920 --> 00:01:32,600 Speaker 1: away by the feedback from listeners about how it really 39 00:01:32,640 --> 00:01:34,720 Speaker 1: resonated with them. You know, I had people on Instagram 40 00:01:34,720 --> 00:01:37,040 Speaker 1: message I mean to say that our episode made them cry. 41 00:01:37,600 --> 00:01:41,200 Speaker 1: And I certainly personally last year had a very challenging 42 00:01:41,280 --> 00:01:43,959 Speaker 1: year for a number of reasons business wise and my 43 00:01:44,040 --> 00:01:47,600 Speaker 1: family and I have to be honest, I absolutely was 44 00:01:47,840 --> 00:01:50,680 Speaker 1: burnt out and acknowledged that, and luckily I do have 45 00:01:50,720 --> 00:01:52,440 Speaker 1: some training in the area, so I sort of was 46 00:01:52,480 --> 00:01:54,080 Speaker 1: able to manage and sort of push through. 47 00:01:54,160 --> 00:01:57,480 Speaker 2: And certainly you were a big support through that time, 48 00:01:57,520 --> 00:01:58,560 Speaker 2: which was very tricky. 49 00:01:59,560 --> 00:02:01,440 Speaker 1: But you know, I work with women as you do 50 00:02:01,560 --> 00:02:03,600 Speaker 1: day in day out, and I have to be honest 51 00:02:03,720 --> 00:02:06,760 Speaker 1: that I think it is becoming increasingly common. And when 52 00:02:06,760 --> 00:02:10,280 Speaker 1: we're talking about burnout, of course, traditionally burnout has always 53 00:02:10,320 --> 00:02:13,120 Speaker 1: been discussed in the context of work. So in a 54 00:02:13,160 --> 00:02:17,480 Speaker 1: corporate environment, companies may sort of reflect or take into 55 00:02:17,520 --> 00:02:21,120 Speaker 1: account reports of employee burnout, you know, particularly industries like 56 00:02:21,200 --> 00:02:23,359 Speaker 1: law and finance, where people might always be encouraged to 57 00:02:23,400 --> 00:02:25,839 Speaker 1: do really long hours, and it was always spoken about 58 00:02:25,880 --> 00:02:28,679 Speaker 1: in that context, but in more recent years it's been 59 00:02:28,720 --> 00:02:32,560 Speaker 1: sort of coined a term in relation to women because 60 00:02:32,600 --> 00:02:35,680 Speaker 1: of the enormous juggle that so many are doing, you know, 61 00:02:35,840 --> 00:02:40,560 Speaker 1: working juggling full time work, children, young children, and the 62 00:02:40,600 --> 00:02:43,680 Speaker 1: mental load which we hear so frequently about. And so 63 00:02:43,800 --> 00:02:46,519 Speaker 1: we had run as part of the Nutrition Couch Live 64 00:02:46,560 --> 00:02:49,720 Speaker 1: events a couple of years ago around the Eastern seaboard, 65 00:02:49,760 --> 00:02:51,840 Speaker 1: and we sort of had been thinking, oh, should we 66 00:02:51,880 --> 00:02:54,760 Speaker 1: do something else, Should we do something for International Women's Day, 67 00:02:54,760 --> 00:02:57,800 Speaker 1: which is of course March seventh on a Friday coming 68 00:02:57,880 --> 00:03:01,160 Speaker 1: up this year, and we thought, well, a better opportunity 69 00:03:01,160 --> 00:03:03,560 Speaker 1: to come together and talk about this issue that we 70 00:03:03,680 --> 00:03:06,760 Speaker 1: believe is affecting so many of our listeners and so 71 00:03:06,919 --> 00:03:09,320 Speaker 1: many busy, overwhelmed women in general. 72 00:03:09,919 --> 00:03:12,560 Speaker 3: Yeah, one hundred percent. And like you, I definitely experienced 73 00:03:12,560 --> 00:03:15,320 Speaker 3: burnout last year. And I think, if I'm being entirely 74 00:03:15,320 --> 00:03:18,000 Speaker 3: honest with you, I've probably been burnt out pretty much 75 00:03:18,200 --> 00:03:20,520 Speaker 3: at least once a year since starting my business. And 76 00:03:20,560 --> 00:03:22,960 Speaker 3: I think I'm in here five of my business this 77 00:03:23,080 --> 00:03:25,120 Speaker 3: year because how I built my own business up. 78 00:03:25,160 --> 00:03:26,799 Speaker 4: I was working full time in the hospital. 79 00:03:26,919 --> 00:03:28,480 Speaker 3: Then I cut back to four days, and I was 80 00:03:28,520 --> 00:03:30,240 Speaker 3: doing you know, I was doing weekend work. I was 81 00:03:30,240 --> 00:03:32,679 Speaker 3: working every night I'd go to my nine to five 82 00:03:32,680 --> 00:03:35,560 Speaker 3: hospital job that I'd come home and all these Instagram dms. 83 00:03:35,560 --> 00:03:38,160 Speaker 3: I was building up my social following. I'd started a podcast. 84 00:03:38,160 --> 00:03:40,040 Speaker 3: I was doing all of this extra work every night, 85 00:03:40,120 --> 00:03:42,360 Speaker 3: every weekend. And then I cut down my hours at 86 00:03:42,400 --> 00:03:44,320 Speaker 3: the hospital, went to four days, went to three days, 87 00:03:44,320 --> 00:03:46,920 Speaker 3: went to two days, and sort of continuously scaled up 88 00:03:46,920 --> 00:03:50,000 Speaker 3: my business. And like any business owners listening, it's not 89 00:03:50,080 --> 00:03:52,040 Speaker 3: just a nine to five job. You work weekends, you 90 00:03:52,120 --> 00:03:54,600 Speaker 3: work nighttime. Someone dms you're at eleven pm at night 91 00:03:54,640 --> 00:03:57,560 Speaker 3: where you're upfeeding your newborn baby, and you just naturally 92 00:03:57,600 --> 00:03:59,760 Speaker 3: reply because it's your business that it should your other 93 00:03:59,800 --> 00:04:01,320 Speaker 3: be being. You care about it and you want to 94 00:04:01,320 --> 00:04:03,400 Speaker 3: take care of people, right, So it's very easy to 95 00:04:03,400 --> 00:04:05,880 Speaker 3: be burnt out as women because we do all this 96 00:04:05,920 --> 00:04:08,720 Speaker 3: struggle as business owners, people with small children. 97 00:04:09,000 --> 00:04:09,840 Speaker 4: It's very easy. 98 00:04:09,840 --> 00:04:12,120 Speaker 3: And like you, I also have that knowledge where I've 99 00:04:12,160 --> 00:04:14,000 Speaker 3: been able to bring myself back from the brink of 100 00:04:14,080 --> 00:04:16,640 Speaker 3: that and acknowledge it more and sort of even recognize 101 00:04:16,680 --> 00:04:18,560 Speaker 3: when it's starting to come up. And David seen it 102 00:04:18,600 --> 00:04:20,480 Speaker 3: in me very regularly in his life. Baby, I think 103 00:04:20,520 --> 00:04:23,560 Speaker 3: you're heading towards more burnout. You need to stop, step back, 104 00:04:23,680 --> 00:04:25,720 Speaker 3: say no, like learn to say no, we're not going 105 00:04:25,760 --> 00:04:28,279 Speaker 3: to do that. Just take some time off, take some rest, 106 00:04:28,360 --> 00:04:30,800 Speaker 3: that sort of thing. So it's easier for me to 107 00:04:30,839 --> 00:04:33,160 Speaker 3: recognize the science. But I do think, as you know, 108 00:04:33,480 --> 00:04:36,120 Speaker 3: as mums, we both work full time, we both run 109 00:04:36,160 --> 00:04:39,040 Speaker 3: our own multiple businesses. Like it's really it's one of 110 00:04:39,080 --> 00:04:41,400 Speaker 3: those things where it's kind of hard to avoid. But 111 00:04:41,520 --> 00:04:44,200 Speaker 3: at the same time, I also feel like we used 112 00:04:44,240 --> 00:04:45,839 Speaker 3: to wear it like a badge of honor. Like I 113 00:04:45,839 --> 00:04:47,680 Speaker 3: feel like in the last few years it has been 114 00:04:47,680 --> 00:04:50,039 Speaker 3: talked about more and more where women are like, Okay, 115 00:04:50,120 --> 00:04:51,880 Speaker 3: now it's not cool to be burnt out. 116 00:04:51,920 --> 00:04:52,800 Speaker 4: It's not a good thing. 117 00:04:53,000 --> 00:04:55,720 Speaker 3: Whereas I very much remember when when I first started, 118 00:04:55,760 --> 00:04:57,119 Speaker 3: I was like, I want to run my own business, 119 00:04:57,160 --> 00:04:58,480 Speaker 3: I want to come out of the hospital, I want 120 00:04:58,480 --> 00:05:01,440 Speaker 3: to help more people online. It was more this, it 121 00:05:01,480 --> 00:05:02,960 Speaker 3: was like this badge of honor, Like it was this 122 00:05:03,080 --> 00:05:06,279 Speaker 3: hustle mentality, like, hustle, hard work, twenty four to seven, 123 00:05:06,320 --> 00:05:08,880 Speaker 3: don't take a rest breaks, It's amazing you're working on 124 00:05:08,920 --> 00:05:11,520 Speaker 3: the weekend. Congratulations, go you were so proud of you. 125 00:05:11,640 --> 00:05:13,520 Speaker 3: Like I was getting pattered on the back twenty four 126 00:05:13,600 --> 00:05:17,280 Speaker 3: seven for working these ridiculously long hours, working every single day, 127 00:05:17,320 --> 00:05:19,640 Speaker 3: working every night, and it was like this badge of honor. 128 00:05:19,839 --> 00:05:22,520 Speaker 3: So I think we're really starting to recognize that self 129 00:05:22,600 --> 00:05:26,320 Speaker 3: care element, particularly for busy women. That it's really nice 130 00:05:26,360 --> 00:05:29,320 Speaker 3: that it's something that we can recognize is happening. And 131 00:05:29,360 --> 00:05:30,640 Speaker 3: also there are a lot of things that we can 132 00:05:30,680 --> 00:05:32,599 Speaker 3: do to help it. But it's sort of it's not 133 00:05:32,720 --> 00:05:34,720 Speaker 3: worn as a badge of honor like it was well 134 00:05:34,720 --> 00:05:37,360 Speaker 3: in my experience a few years ago. Now it's very 135 00:05:37,440 --> 00:05:39,719 Speaker 3: much like, Okay, this is not good. We need to 136 00:05:39,720 --> 00:05:41,760 Speaker 3: do something about it. Because there's only so much you 137 00:05:41,800 --> 00:05:44,200 Speaker 3: can push and push and push before you end up 138 00:05:44,200 --> 00:05:45,280 Speaker 3: in a heap on the ground. 139 00:05:45,320 --> 00:05:46,520 Speaker 4: And that's our goal. 140 00:05:46,360 --> 00:05:48,680 Speaker 3: Is to really stop ourselves from getting to that point, 141 00:05:49,000 --> 00:05:52,400 Speaker 3: catch it earlier, implement some strategies and actually come back 142 00:05:52,400 --> 00:05:55,120 Speaker 3: from that. So in line with that, Susie, we have 143 00:05:55,160 --> 00:05:57,479 Speaker 3: some very exciting news to announce that we're going to 144 00:05:57,520 --> 00:06:00,960 Speaker 3: be doing a live webinar for SHAT on Women's Day 145 00:06:00,960 --> 00:06:03,400 Speaker 3: and all things energy and burnout. Do you want to 146 00:06:03,400 --> 00:06:05,160 Speaker 3: tell our listeners a little bit more about. 147 00:06:04,960 --> 00:06:07,680 Speaker 1: That, Well, we know that so many of our listeners 148 00:06:07,720 --> 00:06:10,800 Speaker 1: are feeling overwhelmed, tired, and perhaps it's not that they 149 00:06:10,800 --> 00:06:12,760 Speaker 1: don't know what they should be doing when it comes 150 00:06:12,800 --> 00:06:15,240 Speaker 1: to eating well after listening to the Nutrition Couch, just 151 00:06:15,279 --> 00:06:17,440 Speaker 1: looking for those tips to take it to the next level. 152 00:06:17,560 --> 00:06:20,640 Speaker 1: So we're going to offer a live event that you 153 00:06:20,680 --> 00:06:23,159 Speaker 1: can stream from wherever you are around the world, either 154 00:06:23,240 --> 00:06:27,760 Speaker 1: or in Australia on Thursday, the seventh of March, and 155 00:06:27,839 --> 00:06:30,880 Speaker 1: we're going to cover topics like eating for energy, what 156 00:06:30,960 --> 00:06:33,040 Speaker 1: are the signs of burnout, how you can use your 157 00:06:33,040 --> 00:06:36,280 Speaker 1: diet to reinvigorate your energy levels, how can you take 158 00:06:36,320 --> 00:06:38,640 Speaker 1: back control of your diet, how can you stop self 159 00:06:38,680 --> 00:06:41,480 Speaker 1: sabotaging your attempts and basically all the steps you can 160 00:06:41,520 --> 00:06:45,000 Speaker 1: take to eat better, feel better, look better, perform better 161 00:06:45,040 --> 00:06:46,760 Speaker 1: and get back to your best self. 162 00:06:46,600 --> 00:06:47,320 Speaker 4: A hunda a stents. 163 00:06:47,360 --> 00:06:49,560 Speaker 3: It's all about fueling for your best self and really 164 00:06:49,560 --> 00:06:51,839 Speaker 3: helping you to achieve that health and that balance that 165 00:06:51,880 --> 00:06:54,359 Speaker 3: we all want in twenty twenty four. So the tickets 166 00:06:54,360 --> 00:06:56,920 Speaker 3: for the lives Droom will be available on our website, 167 00:06:56,960 --> 00:06:59,440 Speaker 3: which is the nutritioncouch dot com, and you will see 168 00:06:59,440 --> 00:06:59,800 Speaker 3: them up. 169 00:06:59,760 --> 00:07:02,960 Speaker 1: There, and they will also be available for purchase after 170 00:07:03,040 --> 00:07:04,560 Speaker 1: the event. But if you want to get on board 171 00:07:04,600 --> 00:07:07,800 Speaker 1: and ask questions at that time, you can have it 172 00:07:07,839 --> 00:07:10,640 Speaker 1: live or you can have it later, all right, lead well, 173 00:07:10,840 --> 00:07:12,880 Speaker 1: leading on from a little bit of burnout to daily 174 00:07:12,880 --> 00:07:16,360 Speaker 1: burnout in the science of the three pm slump. Now, 175 00:07:16,360 --> 00:07:18,160 Speaker 1: I did tease that topic last week and got a 176 00:07:18,160 --> 00:07:20,960 Speaker 1: bit ahead of myself, but it gauged my interest as 177 00:07:21,000 --> 00:07:23,800 Speaker 1: a concept because I had a client recently who described 178 00:07:23,880 --> 00:07:26,880 Speaker 1: me needing to sleep after lunch and I just thought 179 00:07:26,960 --> 00:07:29,320 Speaker 1: that is actually quite a common experience, and at times 180 00:07:29,360 --> 00:07:31,239 Speaker 1: in my life I have had that level of fatigue 181 00:07:31,240 --> 00:07:33,400 Speaker 1: where after I've eaten, I have needed to sleep. But 182 00:07:33,440 --> 00:07:35,960 Speaker 1: there is quite strong science behind why we do feel 183 00:07:36,000 --> 00:07:39,560 Speaker 1: so fatigued after lunch, And there's also some pretty clear 184 00:07:39,640 --> 00:07:43,040 Speaker 1: nutritional guides to suggest or make suggestions of how to 185 00:07:43,040 --> 00:07:45,680 Speaker 1: avoid it. But also there's some clinical indicators that you 186 00:07:45,720 --> 00:07:47,640 Speaker 1: may need some tests done, that there might be something 187 00:07:47,680 --> 00:07:49,480 Speaker 1: more sinister at play. So I thought it was a 188 00:07:49,480 --> 00:07:51,680 Speaker 1: great topic and I don't believe we have covered it before. 189 00:07:52,480 --> 00:07:55,800 Speaker 1: So the first thing to know is that circadian rhythm, 190 00:07:55,960 --> 00:07:58,119 Speaker 1: which is what the human body runs on the twenty 191 00:07:58,160 --> 00:08:00,600 Speaker 1: for hour body clock, which basically tells me body when 192 00:08:00,640 --> 00:08:04,520 Speaker 1: to release certain hormones, when to rebuild and restore muscles, 193 00:08:04,960 --> 00:08:08,160 Speaker 1: when to store fat versus burn energy. Basically, between the 194 00:08:08,160 --> 00:08:10,040 Speaker 1: hours of about one on four PM, there's quite a 195 00:08:10,040 --> 00:08:14,120 Speaker 1: significant reduction in circadian rhythm and a drop in body temperature. 196 00:08:14,320 --> 00:08:17,280 Speaker 1: And so you're really fighting physiology to think that you 197 00:08:17,320 --> 00:08:19,720 Speaker 1: won't have it, because it's actually quite normal to feel 198 00:08:19,760 --> 00:08:20,520 Speaker 1: quite fatigued and. 199 00:08:20,480 --> 00:08:22,480 Speaker 2: Of course leanne. In Europe, this is why they have 200 00:08:22,560 --> 00:08:23,080 Speaker 2: a siesta. 201 00:08:24,080 --> 00:08:24,160 Speaker 3: Now. 202 00:08:24,200 --> 00:08:26,360 Speaker 4: I don't know why we don't do it here, you know, So. 203 00:08:26,360 --> 00:08:28,680 Speaker 1: There's a lot Now, obviously not all of us have 204 00:08:28,760 --> 00:08:30,880 Speaker 1: the privilege of having a siesta, but if you do 205 00:08:31,000 --> 00:08:33,640 Speaker 1: have the control over your day or you know, it's 206 00:08:33,679 --> 00:08:35,200 Speaker 1: that hour before you pick the kids up and you 207 00:08:35,240 --> 00:08:36,760 Speaker 1: can have a little nap here and there, and you 208 00:08:36,800 --> 00:08:38,960 Speaker 1: have been up working since five or six am. There's 209 00:08:38,960 --> 00:08:40,679 Speaker 1: a lot to be said for actually having a breast 210 00:08:41,040 --> 00:08:43,199 Speaker 1: and perhaps those European countries have just got it right. 211 00:08:43,200 --> 00:08:46,320 Speaker 1: We need to sleep, but certainly it's not unexpected. There's 212 00:08:46,320 --> 00:08:48,880 Speaker 1: not anything wrong with you. It's more the body naturally 213 00:08:48,920 --> 00:08:51,560 Speaker 1: does sort of have a lull at that time. But 214 00:08:51,800 --> 00:08:53,480 Speaker 1: what is really important to know that what we have 215 00:08:53,559 --> 00:08:56,280 Speaker 1: for lunch and even breakfast has a very powerful effect 216 00:08:56,360 --> 00:08:59,040 Speaker 1: and it can actually make that feeling of extreme fatigue 217 00:08:59,080 --> 00:09:03,240 Speaker 1: far worse, because if, for example, you ride off coffee 218 00:09:03,240 --> 00:09:05,560 Speaker 1: all morning, which I know many of you do, maybe 219 00:09:05,600 --> 00:09:07,959 Speaker 1: grab quick breakfast on the goal if anything, and then 220 00:09:08,080 --> 00:09:11,440 Speaker 1: end up having a significant lunch meal of high carbohydrate food. 221 00:09:11,559 --> 00:09:13,640 Speaker 2: So you go to the food court and you grab. 222 00:09:13,440 --> 00:09:16,080 Speaker 1: A massive sandwich, or you have sushi rolls or a 223 00:09:16,120 --> 00:09:19,480 Speaker 1: noodle dish, or a naked or a just regular burrito 224 00:09:19,559 --> 00:09:21,679 Speaker 1: with a big fat wrap and loads of rice in it. 225 00:09:22,000 --> 00:09:24,280 Speaker 1: These are high carbohydrate meals. Land doesn't mind me saying 226 00:09:24,280 --> 00:09:26,480 Speaker 1: big fat wrap is that offensive. 227 00:09:29,440 --> 00:09:30,480 Speaker 4: Large large wrap? 228 00:09:31,120 --> 00:09:33,040 Speaker 1: You know, some of them are very large, Like they're 229 00:09:33,080 --> 00:09:35,720 Speaker 1: big raps with loads of like beans and rice. 230 00:09:35,720 --> 00:09:39,640 Speaker 2: They're big. So those meals. 231 00:09:39,240 --> 00:09:42,640 Speaker 1: Can have like sixty eighty one hundred grams of carbohydrate 232 00:09:42,679 --> 00:09:44,960 Speaker 1: in them. So we're not fat shaving, we're not carb shaming. 233 00:09:45,000 --> 00:09:47,200 Speaker 1: We're just talking what's in them. It's a lot. You know, 234 00:09:47,320 --> 00:09:49,520 Speaker 1: most women don't need much more than say one hundred 235 00:09:49,640 --> 00:09:52,360 Speaker 1: hundred and fifty grams of carbohydrate per day. So what 236 00:09:52,480 --> 00:09:56,080 Speaker 1: subsequently happens if you have that relatively high proportion of 237 00:09:56,120 --> 00:09:58,560 Speaker 1: carbohydrate in the day after not eating a whole lot, 238 00:09:59,000 --> 00:10:02,079 Speaker 1: you get a hit of inchulin to take that glucose 239 00:10:02,080 --> 00:10:05,240 Speaker 1: from the blood and a really big drop. And so 240 00:10:05,360 --> 00:10:07,600 Speaker 1: that is why maybe an hour or two after lunch 241 00:10:07,640 --> 00:10:10,839 Speaker 1: you feel so very tired. So if you are more 242 00:10:10,920 --> 00:10:14,559 Speaker 1: prone to that real energy fluctuation throughout the day, the 243 00:10:14,600 --> 00:10:17,200 Speaker 1: best message for you is you need a protein and 244 00:10:17,280 --> 00:10:21,080 Speaker 1: salad based lunch with a little bit of carbohydrate. We're 245 00:10:21,080 --> 00:10:24,080 Speaker 1: not carb shamers, we're just saying be mindful that if 246 00:10:24,120 --> 00:10:27,040 Speaker 1: your goal is to regulate your energy levels, you want small, 247 00:10:27,120 --> 00:10:30,960 Speaker 1: controlled amount of carbohydrate every few three four hours, rather 248 00:10:31,000 --> 00:10:33,120 Speaker 1: than not eating very much and then having this really 249 00:10:33,200 --> 00:10:35,760 Speaker 1: large meal at one or two and I guarantee you 250 00:10:35,800 --> 00:10:37,800 Speaker 1: by three four you're going to be feeling pretty gross. 251 00:10:38,120 --> 00:10:42,640 Speaker 1: So really make sure protein chicken, breast, tuna, tofu, high 252 00:10:42,640 --> 00:10:45,360 Speaker 1: protein bread with lots of salad and veg and then 253 00:10:45,400 --> 00:10:48,160 Speaker 1: maybe add some at amrmaie or some sweet potato or 254 00:10:48,160 --> 00:10:50,679 Speaker 1: some corn, or rather than having the breeder with the 255 00:10:50,720 --> 00:10:53,320 Speaker 1: wrap and the rice and the cord and the beans, 256 00:10:53,360 --> 00:10:55,679 Speaker 1: have it as a naked bowl where you're getting a 257 00:10:55,800 --> 00:10:58,920 Speaker 1: much more balanced amount and straight away, I guarantee you 258 00:10:58,920 --> 00:11:01,400 Speaker 1: your feelings of life, low energy at hour or two 259 00:11:01,440 --> 00:11:04,920 Speaker 1: after lunch will be much much better. But the other 260 00:11:04,960 --> 00:11:08,000 Speaker 1: thing I would say is if you routinely feel like 261 00:11:08,200 --> 00:11:11,440 Speaker 1: sleeping after a meal, to me, that is a much 262 00:11:11,480 --> 00:11:14,920 Speaker 1: more extreme experience. And I would be questioning if you've 263 00:11:14,960 --> 00:11:18,120 Speaker 1: got issues with blood glucose regulation, and if you were 264 00:11:18,160 --> 00:11:22,480 Speaker 1: sort of carrying abdominal weight not feeling amazing, struggling to 265 00:11:22,559 --> 00:11:24,680 Speaker 1: lose weight, if that was a goal, I would probably 266 00:11:24,720 --> 00:11:27,640 Speaker 1: request a glucose a insulin check because I would be 267 00:11:27,640 --> 00:11:30,480 Speaker 1: worried that you're hyperglycemic. And I had a very interesting 268 00:11:30,480 --> 00:11:33,960 Speaker 1: client's blood tests come back this last week and the 269 00:11:34,000 --> 00:11:37,520 Speaker 1: doctor had only checked glucose on a glucose tolerance test, 270 00:11:38,240 --> 00:11:40,080 Speaker 1: and when it came back, the levels were normal, but 271 00:11:40,160 --> 00:11:42,600 Speaker 1: she was hyperglycemic at the two hours, so her blood 272 00:11:42,600 --> 00:11:45,240 Speaker 1: glucose dropped to like two point nine, And to me, 273 00:11:45,360 --> 00:11:47,680 Speaker 1: that's a markro of insulin resistance. It shows that when 274 00:11:47,679 --> 00:11:51,199 Speaker 1: she finally does process the carbohydrate, she goes too low. 275 00:11:51,280 --> 00:11:53,559 Speaker 1: And that's what I'll give you that real extreme fatigue 276 00:11:53,600 --> 00:11:56,240 Speaker 1: and even cravings. So I would be asking for some 277 00:11:56,280 --> 00:11:58,200 Speaker 1: blood tests to see what's going on, because if you're 278 00:11:58,280 --> 00:12:03,079 Speaker 1: hyperglycemic from a nutrient difish genetics, balance of your nutrition 279 00:12:03,240 --> 00:12:06,120 Speaker 1: or insulin resistance, that will be making that experience a 280 00:12:06,160 --> 00:12:09,000 Speaker 1: fatigue far far worse and warrants interventions. So it can 281 00:12:09,040 --> 00:12:11,440 Speaker 1: be very telling what's going on with your bloods if 282 00:12:11,480 --> 00:12:13,480 Speaker 1: you're having that really need to go and lay down 283 00:12:13,520 --> 00:12:15,440 Speaker 1: and sleep now, lea. And we do see that with 284 00:12:15,480 --> 00:12:19,320 Speaker 1: iron deficiency one hundred percent, but it's much more commonly 285 00:12:19,360 --> 00:12:24,199 Speaker 1: a sugar glucose regulation issue if it's after meals a percent. 286 00:12:24,200 --> 00:12:27,000 Speaker 3: And I had another like more extreme case where it's 287 00:12:27,080 --> 00:12:30,839 Speaker 3: a lot rarer, but the client had a rebound hyperglycemia, 288 00:12:30,880 --> 00:12:33,240 Speaker 3: so if she had too much carbohydrate and a meal, 289 00:12:33,520 --> 00:12:35,760 Speaker 3: she would get that rebound effect whether her sugars would 290 00:12:35,760 --> 00:12:38,320 Speaker 3: go really low, and even at four or like three 291 00:12:38,360 --> 00:12:41,320 Speaker 3: point nine, like she was shaky, she felt nauseous, she 292 00:12:41,440 --> 00:12:43,520 Speaker 3: was sweating, like she knew that it was coming on. 293 00:12:43,760 --> 00:12:45,400 Speaker 3: So we just have to be really careful about the 294 00:12:45,440 --> 00:12:48,280 Speaker 3: amount of carbohydrate we keep her in each meal. Make 295 00:12:48,320 --> 00:12:50,680 Speaker 3: sure we're pairing it with some veggies and protein, some 296 00:12:50,800 --> 00:12:53,840 Speaker 3: vat serf so she's not just having like you know, 297 00:12:53,960 --> 00:12:56,120 Speaker 3: white bread and peanut butter for lunch or something, or 298 00:12:56,120 --> 00:12:57,280 Speaker 3: white bread with jam, or. 299 00:12:57,240 --> 00:12:59,320 Speaker 4: A smoothie just with fruit and milk in it. And 300 00:12:59,360 --> 00:13:02,240 Speaker 4: that's it. To be really careful about the pairings of meals. 301 00:13:02,440 --> 00:13:04,440 Speaker 3: But you know what, Susie, one of the worst things 302 00:13:04,440 --> 00:13:06,520 Speaker 3: you can do with that three pm sum because you 303 00:13:06,600 --> 00:13:09,120 Speaker 3: have a ton of carbohydrate at lunch, which most people do. 304 00:13:09,160 --> 00:13:11,640 Speaker 3: They might have, you know, a huge for kasha bread, 305 00:13:11,920 --> 00:13:13,840 Speaker 3: you know, which is grilled veggies on, which is great, 306 00:13:13,880 --> 00:13:16,000 Speaker 3: But where's the protein, you know, where's the healthy fat 307 00:13:16,000 --> 00:13:18,200 Speaker 3: on that it's just a large amount of quick digesting 308 00:13:18,240 --> 00:13:21,640 Speaker 3: carbohydrate or like you said, multiple sushi rolls of white 309 00:13:21,720 --> 00:13:24,120 Speaker 3: rice and it's that compact white rice like when you 310 00:13:24,120 --> 00:13:26,439 Speaker 3: get a sushi roll. There's nothing wrong with a sushi roll. 311 00:13:26,440 --> 00:13:28,199 Speaker 3: But if you're gonna have three or four at lunchtime, 312 00:13:28,760 --> 00:13:31,560 Speaker 3: the compact white rice, that's probably you're probably eating about 313 00:13:31,559 --> 00:13:34,000 Speaker 3: two three cups of rice all together, because sometime you 314 00:13:34,080 --> 00:13:36,680 Speaker 3: compact it down into something like a sushi roll. It 315 00:13:36,760 --> 00:13:39,559 Speaker 3: is a large load of carbohydrate. And now, if you're superactive, 316 00:13:39,600 --> 00:13:41,559 Speaker 3: you're an athlete, you're exercising twice. 317 00:13:41,320 --> 00:13:42,959 Speaker 4: A day, sure it might be okay. 318 00:13:43,000 --> 00:13:44,560 Speaker 3: But if you're going to have a large amount of 319 00:13:44,559 --> 00:13:47,920 Speaker 3: carbohydrate at lunch, like Suzie said, your blood sugar levels 320 00:13:47,920 --> 00:13:50,440 Speaker 3: shoot up, then they come crashing back down again. And 321 00:13:50,440 --> 00:13:52,000 Speaker 3: one of the worst things you can do, and what 322 00:13:52,080 --> 00:13:55,160 Speaker 3: people do is then grab a quick digesting snack such 323 00:13:55,160 --> 00:13:57,480 Speaker 3: as a chocolate bar or some biscuits like a will 324 00:13:57,520 --> 00:14:00,440 Speaker 3: pick me up because their energy is so low, and 325 00:14:00,480 --> 00:14:02,720 Speaker 3: all that does is again shoot the blood sugar levels 326 00:14:02,760 --> 00:14:05,040 Speaker 3: back up again until they come crashing back down again. 327 00:14:05,280 --> 00:14:07,280 Speaker 3: So the best thing you can do if you notice 328 00:14:07,280 --> 00:14:09,440 Speaker 3: you're having that three PM slump, and it's not a 329 00:14:09,480 --> 00:14:11,480 Speaker 3: medical issue, like it's not a blood sugar well, it's 330 00:14:11,480 --> 00:14:13,959 Speaker 3: a blood sugar regulation issue, but it's not because of 331 00:14:14,320 --> 00:14:17,240 Speaker 3: insulin resistance or diabetes or anything like that. It's more 332 00:14:17,320 --> 00:14:21,000 Speaker 3: just because of what I would call more poorly balanced meals. 333 00:14:21,160 --> 00:14:22,760 Speaker 3: The worst thing you can do is go and grab 334 00:14:22,800 --> 00:14:24,440 Speaker 3: a chocolate bar, or go and grab it, you know, 335 00:14:24,720 --> 00:14:27,640 Speaker 3: an iced coffee with added caramel syrup or something like that, 336 00:14:27,680 --> 00:14:29,520 Speaker 3: because you're just going to do the exact same thing, 337 00:14:29,560 --> 00:14:31,120 Speaker 3: shoot them back up again, and they're going to come 338 00:14:31,160 --> 00:14:33,800 Speaker 3: crashing back down again. So really try to aim for 339 00:14:33,800 --> 00:14:36,480 Speaker 3: a balance afternoon tea snack where you might be having 340 00:14:36,640 --> 00:14:38,840 Speaker 3: a bit of yogurt with some fruit and cheese seeds. 341 00:14:38,840 --> 00:14:41,080 Speaker 3: You might have some cheese and some whole grain crackers. 342 00:14:41,080 --> 00:14:43,480 Speaker 3: You might have some tuna and lettuce traps and a 343 00:14:43,480 --> 00:14:45,520 Speaker 3: bit of fruit. You might you know, you really want 344 00:14:45,560 --> 00:14:48,840 Speaker 3: to pair the carbohydrateed afternoon tea with some protein or 345 00:14:48,840 --> 00:14:51,520 Speaker 3: with some healthy fats as well. I've got a client, Susie, 346 00:14:51,520 --> 00:14:53,440 Speaker 3: and she loves dates, and so what we're getting her 347 00:14:53,480 --> 00:14:55,560 Speaker 3: to do is stuff some walnuts within the dates, so 348 00:14:55,600 --> 00:14:58,120 Speaker 3: she's getting a bit of healthy fats within the carbohydrate 349 00:14:58,160 --> 00:15:00,680 Speaker 3: and also some plant based amega freeze, which we're going 350 00:15:00,720 --> 00:15:02,960 Speaker 3: to lead into in a second. But we really trying 351 00:15:02,960 --> 00:15:05,480 Speaker 3: to want to avoid just having kind of carbohydrates in 352 00:15:05,520 --> 00:15:07,440 Speaker 3: the afternoon as well, which a lot of people do, 353 00:15:07,480 --> 00:15:10,040 Speaker 3: they'll just have fruit, or they'll snack on crackers even 354 00:15:10,080 --> 00:15:12,080 Speaker 3: though they might be healthy, like rice crackers that they 355 00:15:12,080 --> 00:15:15,520 Speaker 3: think are healthy. They're again getting a large load of carbohydrate, 356 00:15:15,560 --> 00:15:17,760 Speaker 3: which is just doing exactly what you've done at lunchtime, 357 00:15:17,920 --> 00:15:20,040 Speaker 3: shooting those sugars up and bringing them back down. To 358 00:15:20,080 --> 00:15:23,400 Speaker 3: be very careful with the choice around afternoon tea and 359 00:15:23,480 --> 00:15:26,400 Speaker 3: make sure there's some protein or some healthy fats loaded 360 00:15:26,400 --> 00:15:27,480 Speaker 3: into that snack as well. 361 00:15:27,720 --> 00:15:30,320 Speaker 1: And I guess the science of food sequencing is very 362 00:15:30,360 --> 00:15:32,960 Speaker 1: relevant here, so there's a growing amount of evidence to 363 00:15:33,040 --> 00:15:36,200 Speaker 1: show that eating in order, so having the high fiber 364 00:15:36,280 --> 00:15:39,600 Speaker 1: veggies and salad first, followed by protein, followed by good 365 00:15:39,600 --> 00:15:42,760 Speaker 1: fats like avocado or nuts and seeds, and then any 366 00:15:42,800 --> 00:15:45,880 Speaker 1: carbohydrate is part of a meal can help with glucose regulation, 367 00:15:46,040 --> 00:15:48,000 Speaker 1: particularly for those who are interested. 368 00:15:48,240 --> 00:15:48,680 Speaker 2: We've done a. 369 00:15:48,680 --> 00:15:51,160 Speaker 1: Whole episode I think on food sequencing, so look that up. 370 00:15:51,400 --> 00:15:54,640 Speaker 1: But yeah, it's growing evidence to show the benefits of 371 00:15:54,680 --> 00:15:57,320 Speaker 1: really focusing in on glucose control and will help to 372 00:15:57,360 --> 00:15:59,840 Speaker 1: prevent that extreme fatigue come late afternoon. 373 00:16:00,160 --> 00:16:03,080 Speaker 3: Absolutely all right, And then onto another segment which we've 374 00:16:03,080 --> 00:16:05,440 Speaker 3: had a lot of I guess questions in interest about 375 00:16:05,440 --> 00:16:09,240 Speaker 3: Susie lately is the question of why am I so bloated? 376 00:16:09,680 --> 00:16:11,600 Speaker 3: So it is one of I guess the things that 377 00:16:11,680 --> 00:16:13,640 Speaker 3: a lot of ladies come to me for because my 378 00:16:13,720 --> 00:16:16,840 Speaker 3: coaching service includes fat loss and also that emotional eating, 379 00:16:16,880 --> 00:16:18,960 Speaker 3: and also the digestive and the gut health as well. 380 00:16:19,000 --> 00:16:21,520 Speaker 3: So bloating is very, very, very common. It's thought that 381 00:16:21,560 --> 00:16:25,160 Speaker 3: one in ten Australians experience gut health symptoms and up 382 00:16:25,200 --> 00:16:27,040 Speaker 3: to sort of you know, twenty to thirty percent of 383 00:16:27,080 --> 00:16:30,720 Speaker 3: the population may have IBS or even that undiagnosed IBS 384 00:16:30,800 --> 00:16:34,400 Speaker 3: or that irritable bow or hypersensitive gut. So bloating is 385 00:16:34,440 --> 00:16:37,280 Speaker 3: something that is very normal, particularly around the time of 386 00:16:37,320 --> 00:16:39,480 Speaker 3: your month for women, like when we get our cycles, 387 00:16:39,720 --> 00:16:42,120 Speaker 3: we generally tend to feel a lot more bloated due 388 00:16:42,120 --> 00:16:45,240 Speaker 3: to the big increase and decrease of hormone fluctuations. But 389 00:16:45,280 --> 00:16:47,680 Speaker 3: outside of that, you know when you're getting your cycle 390 00:16:47,720 --> 00:16:50,320 Speaker 3: or a few days leading into your period when you 391 00:16:50,440 --> 00:16:53,480 Speaker 3: might feel bloated. Common reasons I see in my clinics 392 00:16:53,480 --> 00:16:56,520 Speaker 3: Susie or in my with my clients are overeating, so 393 00:16:56,520 --> 00:16:58,800 Speaker 3: the portions are too large obviously, if you're putting too 394 00:16:58,880 --> 00:17:01,080 Speaker 3: much food into your stuff. Think of your stomach like 395 00:17:01,120 --> 00:17:03,120 Speaker 3: a balloon. It will grow, and it will stretch, and 396 00:17:03,160 --> 00:17:05,400 Speaker 3: it can shrink back down over time. When you're over 397 00:17:05,520 --> 00:17:08,320 Speaker 3: eating your portions are too large. You're far more likely 398 00:17:08,320 --> 00:17:11,280 Speaker 3: to feel bloated when you're not chewing your food properly. 399 00:17:11,320 --> 00:17:14,400 Speaker 3: When you're rushing and you're eating too quickly, the first 400 00:17:14,480 --> 00:17:17,360 Speaker 3: sign of digestion begins in our mouth. We have enzymes 401 00:17:17,400 --> 00:17:20,080 Speaker 3: within our saliva. That is the first point of digestion 402 00:17:20,160 --> 00:17:22,840 Speaker 3: in our body. If you're bypassing that, if you're essentially 403 00:17:22,880 --> 00:17:25,000 Speaker 3: just sculling your food, or you're eating on the run, 404 00:17:25,160 --> 00:17:27,479 Speaker 3: or you're downing your lunch in five minutes before you're 405 00:17:27,520 --> 00:17:29,920 Speaker 3: running off to your next meeting, you're eating too quickly. 406 00:17:30,160 --> 00:17:33,200 Speaker 3: You're not chewing, you're not activating those digestive enzymes from 407 00:17:33,240 --> 00:17:36,320 Speaker 3: the saliva. The food's hitting your stomach, it's like nowhere 408 00:17:36,359 --> 00:17:38,840 Speaker 3: near as partially digested as it should be, and then 409 00:17:38,840 --> 00:17:41,200 Speaker 3: tummy has to work a lot harder. Therefore, the food 410 00:17:41,240 --> 00:17:43,600 Speaker 3: sits there for longer and you may feel more bloated 411 00:17:43,640 --> 00:17:47,200 Speaker 3: and extended. So slow down, get your portions right, chew 412 00:17:47,240 --> 00:17:50,679 Speaker 3: your food properly. Another big common reason I see Susie 413 00:17:50,760 --> 00:17:54,320 Speaker 3: is bloating because of constipation. So when you're blocked up, 414 00:17:54,359 --> 00:17:57,919 Speaker 3: your boughs aren't moving properly, it's very natural to again 415 00:17:58,000 --> 00:18:00,920 Speaker 3: feel bloated and distended because you haven't perhaps got enough 416 00:18:00,920 --> 00:18:03,080 Speaker 3: fiber in your diet, there's not enough bolt going through, 417 00:18:03,080 --> 00:18:06,359 Speaker 3: there's not enough water going through. Constipation is more common, 418 00:18:06,400 --> 00:18:08,560 Speaker 3: particularly if you're trying to lose weight, you get yourself 419 00:18:08,560 --> 00:18:10,720 Speaker 3: in a bit of a calorie deficit. Obviously you're eating 420 00:18:10,720 --> 00:18:13,479 Speaker 3: a bit less, there's less bulk going through. Potentially there 421 00:18:13,560 --> 00:18:16,200 Speaker 3: might be less piper going through, and the bows can 422 00:18:16,240 --> 00:18:19,280 Speaker 3: tend to get a little bit more sluggish or blocked up. 423 00:18:19,320 --> 00:18:22,359 Speaker 3: So that's another reason I see with bloating, a less 424 00:18:22,400 --> 00:18:26,040 Speaker 3: common reason, but sometimes in again more sensitive clients that 425 00:18:26,119 --> 00:18:29,399 Speaker 3: I see Susie is bloating because of carbonated drinks. So 426 00:18:29,520 --> 00:18:32,800 Speaker 3: whether that's soda water all the time, or diet coke, 427 00:18:32,920 --> 00:18:34,800 Speaker 3: or they're having a lot of, say I don't know, 428 00:18:34,920 --> 00:18:37,760 Speaker 3: some sort of like a pest sider or something like 429 00:18:37,800 --> 00:18:40,960 Speaker 3: carbonated types of drinks, whether it's alcoholic or non alcoholic. 430 00:18:41,359 --> 00:18:44,640 Speaker 3: And also drinking through a straw sometimes can suckle pull 431 00:18:44,720 --> 00:18:47,480 Speaker 3: more air in which again if you're sucking in more air, 432 00:18:47,600 --> 00:18:49,280 Speaker 3: you can tend to get a little bit more bloated 433 00:18:49,320 --> 00:18:49,600 Speaker 3: as well. 434 00:18:49,640 --> 00:18:51,520 Speaker 4: So drinking with a straw, chewing a. 435 00:18:51,440 --> 00:18:53,720 Speaker 3: Lot of gum, having a lot of carbonator drinks a 436 00:18:53,720 --> 00:18:56,600 Speaker 3: bit rarer, but in more sensitive people that can be 437 00:18:56,680 --> 00:18:57,720 Speaker 3: a reason for bloating. 438 00:18:58,160 --> 00:18:59,520 Speaker 4: Wearing very tight clothing. 439 00:18:59,760 --> 00:19:01,639 Speaker 3: I used to be someone's susie who just rocked my 440 00:19:01,680 --> 00:19:03,720 Speaker 3: active War twenty four seven. Like I'd get up, I'd 441 00:19:03,720 --> 00:19:06,000 Speaker 3: go to the gym, I'd come home, I'd have a shower, 442 00:19:06,040 --> 00:19:08,359 Speaker 3: and I'd put on more active were obviously clean, active 443 00:19:08,400 --> 00:19:10,200 Speaker 3: web but still, you know, I'd wear my gym tits 444 00:19:10,200 --> 00:19:12,040 Speaker 3: all around every day because they're just so comfy. 445 00:19:12,160 --> 00:19:15,000 Speaker 2: And she looked hot the honest the end, she was 446 00:19:15,040 --> 00:19:15,920 Speaker 2: looking hot well. 447 00:19:15,760 --> 00:19:18,439 Speaker 3: Even after babies, and I didn't look so you know, 448 00:19:18,440 --> 00:19:19,919 Speaker 3: it wasn't love my body that. 449 00:19:20,080 --> 00:19:21,040 Speaker 4: Much even after babies. 450 00:19:21,040 --> 00:19:23,000 Speaker 3: I'd have those you know, those compression types that you'd 451 00:19:23,000 --> 00:19:24,800 Speaker 3: pull on, like youd take me three and a half 452 00:19:24,840 --> 00:19:26,920 Speaker 3: hours to get them on one bloody leg, but they're 453 00:19:26,920 --> 00:19:29,760 Speaker 3: so hard to get on. But those really tight clothing 454 00:19:29,840 --> 00:19:32,679 Speaker 3: that can also promote more feeling of being bloated. So 455 00:19:32,760 --> 00:19:34,360 Speaker 3: if you are at home, you're not in your tight 456 00:19:34,440 --> 00:19:37,080 Speaker 3: work pants. If you do suffer from bloating, try just 457 00:19:37,119 --> 00:19:39,560 Speaker 3: putting on like a long flowy dress or you know, 458 00:19:39,640 --> 00:19:41,840 Speaker 3: some pants with a drawstring that you can let them 459 00:19:41,880 --> 00:19:43,920 Speaker 3: out a little bit, because the more pressure you put 460 00:19:43,960 --> 00:19:47,080 Speaker 3: on your adominal areas sometimes the worst that bloating can be. 461 00:19:47,440 --> 00:19:49,880 Speaker 3: And then I've got two more reasons potentially, Susie, because 462 00:19:49,880 --> 00:19:52,359 Speaker 3: there's a very broad question, right. A lot of people 463 00:19:52,440 --> 00:19:54,720 Speaker 3: experience bloating, but it's not just due to one thing. 464 00:19:54,760 --> 00:19:57,240 Speaker 3: Often it's a large combination and a lot of things. 465 00:19:57,560 --> 00:20:00,720 Speaker 3: Another big one is, again for more sensitive people with IBS, 466 00:20:00,760 --> 00:20:03,000 Speaker 3: it's eating a lot of foods with those sugar alcohols 467 00:20:03,040 --> 00:20:05,760 Speaker 3: in them. So look for the oles ols on the 468 00:20:05,840 --> 00:20:10,640 Speaker 3: nutrition labels manatol sorbatolls, xylo tol those sugar alcohols which 469 00:20:10,640 --> 00:20:12,840 Speaker 3: you'll find and a lot of you know, like sugar 470 00:20:12,880 --> 00:20:16,200 Speaker 3: free type products, so they're lower calorie, they're marketed for healthier, 471 00:20:16,200 --> 00:20:19,440 Speaker 3: diet conscious people. A lot of those sugar alcohols for 472 00:20:19,520 --> 00:20:22,439 Speaker 3: sensitive people can cause quite a lot of bloating. And 473 00:20:22,480 --> 00:20:25,600 Speaker 3: the last one, Susie, would just be due to food intolerances. 474 00:20:25,640 --> 00:20:28,040 Speaker 3: Whether you've got you know, the type of ibs that's 475 00:20:28,080 --> 00:20:31,159 Speaker 3: more bloating predominant, or you've just got some food intolerances 476 00:20:31,240 --> 00:20:31,640 Speaker 3: going on. 477 00:20:31,800 --> 00:20:33,240 Speaker 4: Now, it needs to be very clear, susy. 478 00:20:33,880 --> 00:20:37,440 Speaker 3: There is no blood test that can diagnose a food intolerance. 479 00:20:37,440 --> 00:20:39,679 Speaker 3: So if you are seeing a natural path or a 480 00:20:39,680 --> 00:20:42,440 Speaker 3: health professional or someone like that and they're saying to you, hey, 481 00:20:42,520 --> 00:20:44,440 Speaker 3: give me a couple of hundred dollars, or you've seen 482 00:20:44,760 --> 00:20:49,159 Speaker 3: some influencer online promoting food intolerance tests for you know, 483 00:20:49,200 --> 00:20:51,960 Speaker 3: blood tests for food intolerances, they do not work. 484 00:20:52,000 --> 00:20:53,320 Speaker 4: There's no evidence for them. 485 00:20:53,560 --> 00:20:56,560 Speaker 3: The only way, the gold standard way we can diagnose 486 00:20:56,560 --> 00:20:59,919 Speaker 3: a food intolerance is actually working with the health profession 487 00:21:00,200 --> 00:21:02,639 Speaker 3: such as a dietitian who's trained in this area, to 488 00:21:02,760 --> 00:21:05,040 Speaker 3: do what we call an exclusion diet, where you might 489 00:21:05,040 --> 00:21:08,359 Speaker 3: take out a couple of suspected trigger foods, get yourself 490 00:21:08,400 --> 00:21:11,560 Speaker 3: back to a baseline symptoms, then reintroduce those foods one 491 00:21:11,600 --> 00:21:14,280 Speaker 3: by one and see if they actually delictit some symptoms 492 00:21:14,320 --> 00:21:18,120 Speaker 3: for you. So there is no blood test for food intolerances. 493 00:21:18,320 --> 00:21:21,359 Speaker 3: You can you know, get some you know, breath tests 494 00:21:21,359 --> 00:21:24,760 Speaker 3: for laptose intolerance and some fructose intolerances and that sort 495 00:21:24,800 --> 00:21:26,760 Speaker 3: of thing, but you're not you know, I see sometimes 496 00:21:26,800 --> 00:21:28,440 Speaker 3: a clients Susie and they've seen a natchural bath and 497 00:21:28,480 --> 00:21:30,040 Speaker 3: they bring me the blood test and it says, oh, 498 00:21:30,080 --> 00:21:33,200 Speaker 3: I can't have capsicum and corn and quinoir and rice, 499 00:21:33,240 --> 00:21:35,119 Speaker 3: and there's like a list of like forty seven foods 500 00:21:35,119 --> 00:21:37,719 Speaker 3: they can't have. And I say to them, where did 501 00:21:37,760 --> 00:21:39,080 Speaker 3: you get this done? And they're like, oh, I got 502 00:21:39,080 --> 00:21:41,600 Speaker 3: a blood food intolerance blood test. And I say, well, 503 00:21:41,720 --> 00:21:44,200 Speaker 3: you know what happens when you eat capsicam? And they're like, oh, nothing. 504 00:21:44,240 --> 00:21:45,480 Speaker 3: What happens when you eat corn? Oh? 505 00:21:45,520 --> 00:21:45,800 Speaker 4: Nothing? 506 00:21:45,840 --> 00:21:47,640 Speaker 3: I love corn, but I can't eat it anymore because 507 00:21:47,640 --> 00:21:50,120 Speaker 3: the blood tests told me I can't. So often those 508 00:21:50,200 --> 00:21:53,080 Speaker 3: blood tests are based on and I'm going to go 509 00:21:53,119 --> 00:21:55,600 Speaker 3: too much into science, Zuosie, but they're not really evidence based, 510 00:21:55,600 --> 00:21:57,960 Speaker 3: and we don't ever encourage them as dietitians. We want 511 00:21:57,960 --> 00:22:00,199 Speaker 3: to work one on one with you to actually do 512 00:22:00,280 --> 00:22:02,720 Speaker 3: more of an exclusion type diet, because those blood tests 513 00:22:02,800 --> 00:22:05,199 Speaker 3: can be very very inaccurate, can show up you know, 514 00:22:05,560 --> 00:22:07,679 Speaker 3: multiple if not you know, nearly one hundred foods that 515 00:22:07,720 --> 00:22:09,879 Speaker 3: you quote unquote can't eat, but a lot of them 516 00:22:09,920 --> 00:22:13,200 Speaker 3: you actually tolerate really well. So that's probably my last point. 517 00:22:13,240 --> 00:22:14,800 Speaker 3: I want to make when it comes to bloating in 518 00:22:14,840 --> 00:22:17,920 Speaker 3: food intolerances is that it's a very it's a difficult 519 00:22:17,960 --> 00:22:20,800 Speaker 3: area to manage because there are so many things that 520 00:22:20,840 --> 00:22:24,080 Speaker 3: can cause it, and when it does come down to foods, 521 00:22:24,119 --> 00:22:27,320 Speaker 3: it's generally not one food, and it's generally about perhaps 522 00:22:27,320 --> 00:22:31,000 Speaker 3: a cluster or group of foods that over time, if you, 523 00:22:31,000 --> 00:22:33,320 Speaker 3: you know, you take your tolerance for those foods above 524 00:22:33,400 --> 00:22:35,520 Speaker 3: the threshold that you can sort of safely eat at 525 00:22:35,560 --> 00:22:37,880 Speaker 3: those foods, that's when you've got to develop symptoms. It's 526 00:22:37,920 --> 00:22:39,720 Speaker 3: not you know, a lot of times plants ene me. 527 00:22:39,840 --> 00:22:41,800 Speaker 3: Sometimes I eat this and I'm fine, and other times 528 00:22:41,800 --> 00:22:44,080 Speaker 3: I eat this and I get all of these terrible symptoms. 529 00:22:44,320 --> 00:22:47,399 Speaker 3: That's where that threshold level comes into play. Where you 530 00:22:47,480 --> 00:22:49,679 Speaker 3: need to be eating you know, smaller or regularly, and 531 00:22:49,720 --> 00:22:51,480 Speaker 3: it might be on day two or day three that 532 00:22:51,560 --> 00:22:54,199 Speaker 3: then you develop symptoms. But sometimes you eat it and 533 00:22:54,200 --> 00:22:55,600 Speaker 3: then if you don't eat it for another three or 534 00:22:55,600 --> 00:22:58,080 Speaker 3: four days, it might be okay and you get no symptoms. 535 00:22:58,320 --> 00:23:01,280 Speaker 3: So that's where the beauty of working with an expert 536 00:23:01,359 --> 00:23:03,919 Speaker 3: in this area can actually be really beneficial for a 537 00:23:03,920 --> 00:23:05,679 Speaker 3: lot of people. So if you've tried a lot of 538 00:23:05,680 --> 00:23:09,159 Speaker 3: the suggestions that I've mentioned today, reducing your portions, chewing 539 00:23:09,160 --> 00:23:12,119 Speaker 3: your food probably and making sure you're not constipated, reducing 540 00:23:12,119 --> 00:23:15,560 Speaker 3: things like sugar, alcohols, not chewing on gum twenty four seven, 541 00:23:15,680 --> 00:23:18,760 Speaker 3: or drinking carbonated drinks with a straw, doing a lot 542 00:23:18,760 --> 00:23:20,760 Speaker 3: of those things, and you steal feel like you've got 543 00:23:20,760 --> 00:23:25,000 Speaker 3: this chronic bloating. And remember, eating food is a very 544 00:23:25,040 --> 00:23:27,960 Speaker 3: normal thing that humans do, so you see I included, 545 00:23:28,080 --> 00:23:30,240 Speaker 3: and when we eat food, because that stomach is a 546 00:23:30,280 --> 00:23:32,439 Speaker 3: little bit like a balloon and it stretches in crows. 547 00:23:32,480 --> 00:23:34,879 Speaker 3: When we eat food, even if it's a good size 548 00:23:34,920 --> 00:23:37,359 Speaker 3: or a smaller sized meal, you can have the feeling 549 00:23:37,440 --> 00:23:40,080 Speaker 3: or sensation of food in your tummy, which is not 550 00:23:40,280 --> 00:23:42,640 Speaker 3: necessarily what we will call bloating. But I have had 551 00:23:42,640 --> 00:23:45,120 Speaker 3: some clients sous that say I get bloated after every meal. 552 00:23:45,440 --> 00:23:46,600 Speaker 3: We really talked about it. 553 00:23:46,600 --> 00:23:47,280 Speaker 4: It's not bloating. 554 00:23:47,320 --> 00:23:49,720 Speaker 3: It's just that feeling of the sensation of food and 555 00:23:49,760 --> 00:23:52,119 Speaker 3: their tummy where they say, well, my tomach isn't as 556 00:23:52,160 --> 00:23:54,919 Speaker 3: flatters when I woke up. That's not bloating. What we 557 00:23:54,920 --> 00:23:58,400 Speaker 3: will call true bloating in distensions where it generally tends 558 00:23:58,440 --> 00:23:59,720 Speaker 3: to get progressively worse. 559 00:23:59,520 --> 00:24:00,000 Speaker 4: Throughout the day. 560 00:24:00,160 --> 00:24:02,240 Speaker 3: Then you have to kind of unbutton your jeans or 561 00:24:02,320 --> 00:24:05,399 Speaker 3: change clothes because they're so uncomfortable. If you eat a 562 00:24:05,440 --> 00:24:07,639 Speaker 3: meal and you have that sensation of food and your tummy, 563 00:24:07,680 --> 00:24:09,560 Speaker 3: and your tummy is a little bit rounder, and then 564 00:24:09,600 --> 00:24:11,639 Speaker 3: in an hour or two that it goes down again. 565 00:24:11,840 --> 00:24:15,240 Speaker 3: That's just the normal physiological pattern of when we eat 566 00:24:15,280 --> 00:24:18,240 Speaker 3: and we digest our food. That's very normal, and everybody 567 00:24:18,280 --> 00:24:21,399 Speaker 3: experiences that. It's when that bloating kind of progressively gets 568 00:24:21,440 --> 00:24:23,600 Speaker 3: worse throughout the day, or you know, three or four 569 00:24:23,640 --> 00:24:26,399 Speaker 3: hours after a meal, you're still feeling very bloated and 570 00:24:26,520 --> 00:24:30,719 Speaker 3: very distended. That's where it would be more unnatural than natural. 571 00:24:30,760 --> 00:24:33,520 Speaker 3: Put it that way. So that's probably my good summary 572 00:24:33,680 --> 00:24:36,000 Speaker 3: of why you may be feeling bloated and a couple 573 00:24:36,000 --> 00:24:38,120 Speaker 3: of things that we can actually do to improve that. 574 00:24:38,520 --> 00:24:42,520 Speaker 1: Very comprehensively, and why a digestive health specialist so very 575 00:24:42,880 --> 00:24:46,320 Speaker 1: very intigious. Yeah, to wrap us up today, a question 576 00:24:46,359 --> 00:24:47,920 Speaker 1: has actually come up a couple of times to sweep 577 00:24:47,960 --> 00:24:50,760 Speaker 1: with my own clients, is how do I make sure 578 00:24:50,760 --> 00:24:53,240 Speaker 1: I'm getting enough a Mega three fat if I don't 579 00:24:53,280 --> 00:24:55,400 Speaker 1: eat fish? So this was one that came from my Instagram. 580 00:24:55,440 --> 00:24:57,440 Speaker 1: We love to get listener questions on there, so send 581 00:24:57,480 --> 00:24:59,720 Speaker 1: them off and go through them a few minutes before 582 00:24:59,720 --> 00:25:02,920 Speaker 1: about to record to pull something off. So the first 583 00:25:02,920 --> 00:25:06,560 Speaker 1: thing to know is that the molecule Amiga three is 584 00:25:06,960 --> 00:25:11,240 Speaker 1: in fish or oily fish specifically, so things like tuna, salmon, 585 00:25:11,560 --> 00:25:16,919 Speaker 1: sardines is what we call DHA and epa. They're the 586 00:25:17,040 --> 00:25:20,119 Speaker 1: longest natural Amiga three fats and they're the ones that 587 00:25:20,200 --> 00:25:24,439 Speaker 1: naturally have a very powerful anti inflammatory effect. Now we 588 00:25:24,480 --> 00:25:26,560 Speaker 1: sometimes hear about the plant based Amga threes, and they 589 00:25:26,600 --> 00:25:30,080 Speaker 1: are a slightly different molecular structure and they don't have 590 00:25:30,240 --> 00:25:34,200 Speaker 1: sort of the same direct impact that the long chain 591 00:25:34,240 --> 00:25:37,280 Speaker 1: a Mega three fats do, but they are still beneficial. 592 00:25:37,840 --> 00:25:39,640 Speaker 1: So the first question I would have is if I've 593 00:25:39,680 --> 00:25:42,520 Speaker 1: got a client who doesn't eat fish but is happy 594 00:25:42,560 --> 00:25:46,320 Speaker 1: to take fish oil capsules, that is the gold standard, 595 00:25:46,320 --> 00:25:48,720 Speaker 1: really because then you can count the amount of DHA 596 00:25:48,760 --> 00:25:51,280 Speaker 1: and EPA, and I usually suggest people have about a 597 00:25:51,359 --> 00:25:55,639 Speaker 1: gram per day combined DHA, which is usually one to 598 00:25:55,720 --> 00:25:58,640 Speaker 1: two concentrated fish oil supplements at night. So that would 599 00:25:58,680 --> 00:26:02,160 Speaker 1: be my next best recommend. Actually, I'll say a client 600 00:26:02,160 --> 00:26:03,720 Speaker 1: said to me, should she eat tuna even though she 601 00:26:03,760 --> 00:26:05,840 Speaker 1: doesn't like it, and I said, absolutely not. Don't ever 602 00:26:05,840 --> 00:26:08,439 Speaker 1: eat anything you don't like like. There's other ways around it. 603 00:26:09,040 --> 00:26:12,760 Speaker 1: For those who would not tolerate fishial capsules or perhaps 604 00:26:12,840 --> 00:26:16,560 Speaker 1: prefer a plant based diet, the next best type of 605 00:26:16,600 --> 00:26:19,159 Speaker 1: plant based amiga threes are in a handful of foods, 606 00:26:19,160 --> 00:26:23,040 Speaker 1: including walnuts, including limb seeds, which is why we love 607 00:26:23,080 --> 00:26:26,119 Speaker 1: soying limb seed based bread in soybeans. 608 00:26:26,400 --> 00:26:27,639 Speaker 2: Where else land in a. 609 00:26:27,600 --> 00:26:30,200 Speaker 1: Little bit of nuts like flux seeds. Oh, flax seeds, yeah, 610 00:26:30,200 --> 00:26:32,960 Speaker 1: so like in lsa mix in flax seeds. So I 611 00:26:33,000 --> 00:26:35,520 Speaker 1: would then usually suggest to someone to tick the box 612 00:26:35,680 --> 00:26:39,520 Speaker 1: on the long chain or plant based version that is 613 00:26:39,560 --> 00:26:42,280 Speaker 1: more likely to convert or give the same similar effect 614 00:26:42,320 --> 00:26:45,520 Speaker 1: in the body as a longer chain Amiga three would 615 00:26:45,520 --> 00:26:48,880 Speaker 1: be two serves of those fatter day. Chia is another one, 616 00:26:48,880 --> 00:26:51,280 Speaker 1: of course, so that might be a serve of at 617 00:26:51,280 --> 00:26:55,800 Speaker 1: a marmaie and a tablespoon of chia or flax, or 618 00:26:55,840 --> 00:26:58,800 Speaker 1: a handful of walnuts in the afternoon, plus soie lin 619 00:26:58,880 --> 00:27:00,840 Speaker 1: seed bread. So I would say, you know, two to 620 00:27:00,920 --> 00:27:04,240 Speaker 1: three serves of that rich plant based a Mega three 621 00:27:04,280 --> 00:27:06,840 Speaker 1: would be a good a daily addition to the diet. 622 00:27:07,640 --> 00:27:09,720 Speaker 1: Then if you struggle with those foods, so you might 623 00:27:09,760 --> 00:27:13,640 Speaker 1: not like grainy bread, you might not like walnuts, whatever reason, well, 624 00:27:13,680 --> 00:27:16,520 Speaker 1: then you would perhaps say that kind of supplement, So 625 00:27:16,800 --> 00:27:19,840 Speaker 1: a fla seed oil supplement for example, which is also 626 00:27:19,920 --> 00:27:22,439 Speaker 1: very good for dry eyes if you're going through perimenopause, 627 00:27:22,840 --> 00:27:26,400 Speaker 1: would be your next best bet. So I would say 628 00:27:26,400 --> 00:27:28,200 Speaker 1: two to three serves of the plant based a Mega 629 00:27:28,240 --> 00:27:31,160 Speaker 1: three a day, or one serve of oily fish per day, 630 00:27:31,520 --> 00:27:34,800 Speaker 1: a serve of salmon or sardines, or if you don't 631 00:27:34,800 --> 00:27:36,400 Speaker 1: want to eat the fish, certainly a. 632 00:27:36,320 --> 00:27:39,760 Speaker 2: Fish oil supplement will do it. But they are different molecules. 633 00:27:40,280 --> 00:27:43,479 Speaker 1: You can sort of replicate the effect, but ultimately, if 634 00:27:43,520 --> 00:27:46,760 Speaker 1: you can and do like the fish, that will always 635 00:27:46,800 --> 00:27:49,760 Speaker 1: be your best natural source, always better than a supplementary 636 00:27:49,800 --> 00:27:53,159 Speaker 1: form because you get the synergistic effect of the nutrients 637 00:27:53,160 --> 00:27:54,400 Speaker 1: in that whole food. 638 00:27:54,680 --> 00:27:56,399 Speaker 3: And I think it's that case where you know, a 639 00:27:56,440 --> 00:27:58,440 Speaker 3: lot of times people think of plant based is better, 640 00:27:58,480 --> 00:28:00,800 Speaker 3: it's more natural. But in the case of Amiga three, 641 00:28:00,840 --> 00:28:04,200 Speaker 3: like you mentioned, Susi, plant based is less superior than 642 00:28:04,359 --> 00:28:07,720 Speaker 3: the actual Amiga three content. So if you don't mind 643 00:28:07,880 --> 00:28:11,040 Speaker 3: eating animal based products, certainly an a Mega three supplement 644 00:28:11,119 --> 00:28:13,160 Speaker 3: is going to be far better than a plant based 645 00:28:13,200 --> 00:28:16,560 Speaker 3: a Mega three supplement from a nutritional and a conversion perspective, 646 00:28:16,560 --> 00:28:18,840 Speaker 3: because you have to convert the plant based form of 647 00:28:18,840 --> 00:28:21,560 Speaker 3: amiga three, which is ala back into the body, has 648 00:28:21,560 --> 00:28:23,880 Speaker 3: to then reconvert that, and we don't know how much 649 00:28:24,000 --> 00:28:26,560 Speaker 3: is lost within that conversion process, which is why you 650 00:28:26,640 --> 00:28:29,359 Speaker 3: have to have so much more plant based amega three 651 00:28:29,400 --> 00:28:31,960 Speaker 3: then you do actual, you know, animal based amega three. 652 00:28:32,080 --> 00:28:33,920 Speaker 3: So if you're tolerated, if you're happy to have it, 653 00:28:34,040 --> 00:28:36,359 Speaker 3: go the animal based a megathree like the fish oil, 654 00:28:36,440 --> 00:28:38,680 Speaker 3: like the quiller. But if you don't, then of course 655 00:28:38,720 --> 00:28:40,840 Speaker 3: something like a flaxed oil as well, and a lot 656 00:28:40,840 --> 00:28:42,920 Speaker 3: of them are flavored these days anyway, because there's nothing 657 00:28:42,960 --> 00:28:44,880 Speaker 3: worse than like a bit of fish oil repenting on you, 658 00:28:45,040 --> 00:28:46,720 Speaker 3: or you know a bit of flaxeed or sort of 659 00:28:46,720 --> 00:28:48,920 Speaker 3: coming back up an hour later. So try to get 660 00:28:48,960 --> 00:28:51,680 Speaker 3: something that is flavored, like spearmint or like berry based 661 00:28:51,760 --> 00:28:54,000 Speaker 3: or something like that as well, because I do think 662 00:28:54,040 --> 00:28:56,480 Speaker 3: that that's a big barrier to a lot of people 663 00:28:56,520 --> 00:28:59,640 Speaker 3: having these Amiga three supplements because of you know, just 664 00:28:59,680 --> 00:29:02,080 Speaker 3: the tape in the aftertaste that goes with that. There's 665 00:29:02,240 --> 00:29:06,040 Speaker 3: very strong research from a health and information perspective that 666 00:29:06,080 --> 00:29:08,320 Speaker 3: amiga threes are wonderful for our diet. So it is 667 00:29:08,360 --> 00:29:11,200 Speaker 3: one of those things where food first, always, but absolutely 668 00:29:11,240 --> 00:29:14,600 Speaker 3: Susan and I both recommend in our clinical practice supplements 669 00:29:14,640 --> 00:29:18,360 Speaker 3: where appropriate because the evidence is so strong for amiga threes. 670 00:29:18,240 --> 00:29:20,960 Speaker 1: And if you find it repeats on you freeze them. 671 00:29:21,080 --> 00:29:23,600 Speaker 1: Try freezing them because then it dissolves further down the 672 00:29:23,680 --> 00:29:26,200 Speaker 1: registive system and you're less lucky to have those terrible births. 673 00:29:26,240 --> 00:29:28,400 Speaker 1: So that's something you can try to all right. Well, 674 00:29:28,400 --> 00:29:30,240 Speaker 1: that brings us to the end of a Nutrition Couch 675 00:29:30,280 --> 00:29:32,520 Speaker 1: for another Wednesday. Please keep telling your friends about us 676 00:29:32,520 --> 00:29:35,000 Speaker 1: so we can continue to grow. If you're interested in 677 00:29:35,040 --> 00:29:37,400 Speaker 1: protein powder, we have launched our Nourish range and you 678 00:29:37,440 --> 00:29:40,320 Speaker 1: can find that at Designed Bydietitians dot com. And as 679 00:29:40,320 --> 00:29:43,360 Speaker 1: we spoke about today, our event for International Women's Day 680 00:29:43,600 --> 00:29:46,560 Speaker 1: is now live. You can find tickets for that at 681 00:29:46,720 --> 00:29:49,440 Speaker 1: our Nutritioncouch dot com website and we're going to have 682 00:29:49,480 --> 00:29:52,480 Speaker 1: a fantastic live event that you can stream from wherever 683 00:29:52,520 --> 00:29:54,680 Speaker 1: you are on Thursday, March. 684 00:29:54,960 --> 00:29:58,680 Speaker 2: Much of seventh seventh. Catch you guys next week, have 685 00:29:58,800 --> 00:29:59,320 Speaker 2: a good week. 686 00:30:00,080 --> 00:30:11,240 Speaker 3: The man most