1 00:00:00,640 --> 00:00:03,000 Speaker 1: Do you find it easy to get to sleep, or 2 00:00:03,040 --> 00:00:05,680 Speaker 1: maybe you get to sleep but then find yourself awake 3 00:00:05,960 --> 00:00:07,360 Speaker 1: a few hours later. 4 00:00:08,080 --> 00:00:09,840 Speaker 2: To celebrate the release of our. 5 00:00:09,800 --> 00:00:12,920 Speaker 1: Brand new range of hot chocolates, on today's episode of 6 00:00:12,960 --> 00:00:15,880 Speaker 1: The Nutrition Couch, we are deep diving all things sleep 7 00:00:16,440 --> 00:00:19,360 Speaker 1: and also skin so you can be looking and. 8 00:00:19,239 --> 00:00:20,880 Speaker 2: Feeling your best every day. 9 00:00:21,320 --> 00:00:24,279 Speaker 1: Hi, I'm Cisyborrow and on Leon Wood, and together we 10 00:00:24,360 --> 00:00:27,040 Speaker 1: bring you The Nutrition Couch, the weekly podcast that keeps 11 00:00:27,040 --> 00:00:28,840 Speaker 1: you up to date on everything you need to know 12 00:00:29,000 --> 00:00:32,080 Speaker 1: in the world of nutrition. But as we cover all 13 00:00:32,120 --> 00:00:37,200 Speaker 1: things nutrition, science, sleep and skin, we also have found 14 00:00:37,240 --> 00:00:38,959 Speaker 1: a new delicious seed based. 15 00:00:38,680 --> 00:00:41,159 Speaker 2: Snap in supermarkets. We know you're going to love and 16 00:00:41,280 --> 00:00:42,479 Speaker 2: if you are lacking. 17 00:00:42,159 --> 00:00:44,920 Speaker 1: Some motivation at the moment, we have some ideas that 18 00:00:45,040 --> 00:00:48,920 Speaker 1: might help you get moving. So Leanne Today is the 19 00:00:49,000 --> 00:00:51,840 Speaker 1: day that you have been to our factory and collected 20 00:00:51,880 --> 00:00:52,960 Speaker 1: our hot chocolates. 21 00:00:53,280 --> 00:00:54,639 Speaker 2: We've got two ranges. 22 00:00:54,680 --> 00:00:57,720 Speaker 1: We've got Rest which is a dairy based formulation to 23 00:00:57,880 --> 00:01:01,080 Speaker 1: facilitate and support a healthy night sleep, and we have 24 00:01:01,160 --> 00:01:05,360 Speaker 1: a Gorgeous Blow, which is a non dairy coconut based 25 00:01:05,840 --> 00:01:10,919 Speaker 1: formulation that we have specifically developed to nourish healthy, glowing skin. 26 00:01:11,760 --> 00:01:13,880 Speaker 1: So we thought that in line with that, it was 27 00:01:13,920 --> 00:01:16,160 Speaker 1: time perhaps to talk a little bit about all things 28 00:01:16,240 --> 00:01:18,400 Speaker 1: nutrition and sleep, because I don't think we've done it 29 00:01:18,440 --> 00:01:21,400 Speaker 1: for quite a while, and I know talking to women 30 00:01:21,520 --> 00:01:23,920 Speaker 1: every day that whether or not they've had a good 31 00:01:24,000 --> 00:01:27,920 Speaker 1: night's sleep, particularly for myperi and postmenopausal women, who know 32 00:01:28,040 --> 00:01:32,720 Speaker 1: that those hormonal shifts directly impact sleep quality and even 33 00:01:32,760 --> 00:01:35,759 Speaker 1: the ability to get to sleep is such a huge 34 00:01:35,760 --> 00:01:38,840 Speaker 1: part of women's health and well being. And you know, 35 00:01:38,880 --> 00:01:41,560 Speaker 1: we have created this hot chocolate drink with some nutrients 36 00:01:41,560 --> 00:01:44,160 Speaker 1: which we'll go into detail about to help support a 37 00:01:44,160 --> 00:01:46,600 Speaker 1: healthy night sleep. But we thought, first of all, let's 38 00:01:46,600 --> 00:01:50,120 Speaker 1: talk about some general nutrition principles and some of the 39 00:01:50,160 --> 00:01:54,040 Speaker 1: things we observe that may be impacting your sleep. So, 40 00:01:54,240 --> 00:02:00,320 Speaker 1: first and foremost, my experience is people eat their peoples. 41 00:02:00,400 --> 00:02:03,800 Speaker 1: Women eat their dinner too late. Now, there is no 42 00:02:03,960 --> 00:02:06,040 Speaker 1: doubt that if you've eaten your dinner within an hour 43 00:02:06,160 --> 00:02:07,920 Speaker 1: or two when you're going to bed, it will have 44 00:02:07,960 --> 00:02:11,000 Speaker 1: a profound effect on sleep that you may not even 45 00:02:11,000 --> 00:02:15,120 Speaker 1: be considering. So first and foremost, when you've had a meal, 46 00:02:15,160 --> 00:02:17,639 Speaker 1: and often a larger meal, at eight or nine o'clock 47 00:02:17,680 --> 00:02:19,640 Speaker 1: at night, keep in mind. 48 00:02:19,400 --> 00:02:22,639 Speaker 2: That all your blood flow is directed to the digestive. 49 00:02:22,160 --> 00:02:27,360 Speaker 1: System, and that physical discomfort even of having food, if 50 00:02:27,440 --> 00:02:31,480 Speaker 1: you suffer from reflux, if you feel bloated, if you 51 00:02:31,520 --> 00:02:35,000 Speaker 1: have a tendency to eat too much, that absolutely is 52 00:02:35,080 --> 00:02:37,640 Speaker 1: going to be made worse if you then lie down, 53 00:02:37,760 --> 00:02:40,720 Speaker 1: because all of that gastric acid that's there to support 54 00:02:40,760 --> 00:02:43,480 Speaker 1: digestion is more likely to come and repeat. 55 00:02:43,520 --> 00:02:46,519 Speaker 2: You're lucky to have gas and at a minimum leand. 56 00:02:46,320 --> 00:02:49,040 Speaker 1: We would encourage people to have at least two hours 57 00:02:49,639 --> 00:02:51,480 Speaker 1: after their final meal of the day before they go 58 00:02:51,520 --> 00:02:52,640 Speaker 1: to sleep, if not longer. 59 00:02:52,720 --> 00:02:54,080 Speaker 2: Basically, the earlier the better. 60 00:02:54,160 --> 00:02:55,880 Speaker 1: It's much better for you to go to bed on 61 00:02:55,919 --> 00:02:58,680 Speaker 1: an empty stomach than it is to go And I 62 00:02:58,680 --> 00:03:01,160 Speaker 1: can't tell you have any clients in mind and have reflux, 63 00:03:01,440 --> 00:03:04,040 Speaker 1: have abdominal of this comfort, and we wonder why when 64 00:03:04,040 --> 00:03:04,679 Speaker 1: we're eating. 65 00:03:04,440 --> 00:03:05,720 Speaker 2: That largest meal of the day. 66 00:03:06,200 --> 00:03:08,560 Speaker 1: So you want, as I said, at least two hours 67 00:03:08,639 --> 00:03:11,680 Speaker 1: between that final meal, but I would say ideally three 68 00:03:11,720 --> 00:03:14,239 Speaker 1: to four, because you want to go so that you're 69 00:03:14,280 --> 00:03:17,040 Speaker 1: actually ready to rest as opposed to ready to digest, 70 00:03:17,080 --> 00:03:19,520 Speaker 1: which is the state the body will be in. And 71 00:03:19,600 --> 00:03:23,320 Speaker 1: if you're someone who finds that for whatever reason your 72 00:03:23,440 --> 00:03:26,520 Speaker 1: dinner is later. You are much much better to have 73 00:03:26,600 --> 00:03:28,280 Speaker 1: more food in the day and have that hot meal 74 00:03:28,320 --> 00:03:31,000 Speaker 1: at lunchtime and then just use the evening meal as 75 00:03:31,000 --> 00:03:33,080 Speaker 1: a lighter, half sized top up. So that is a 76 00:03:33,080 --> 00:03:35,720 Speaker 1: great time to utilize some of those lower cow three 77 00:03:35,800 --> 00:03:38,360 Speaker 1: hundred calorie pre made meals that we often say are small. 78 00:03:38,400 --> 00:03:42,120 Speaker 1: That's perfect for that time of night. A soup, an omelet, 79 00:03:42,400 --> 00:03:44,320 Speaker 1: half a portion of dinner, and then have the half 80 00:03:44,360 --> 00:03:46,440 Speaker 1: the next day. Because in many cases lea out. I 81 00:03:46,480 --> 00:03:48,960 Speaker 1: find people aren't even hungry, but it's like they eat 82 00:03:49,000 --> 00:03:51,080 Speaker 1: on AUTOQ anyway and still have dinner even though it's 83 00:03:51,120 --> 00:03:53,360 Speaker 1: eight o'clock. And sometimes I have a client text me 84 00:03:53,400 --> 00:03:55,560 Speaker 1: and say, look, I'm actually not that hungry. Is it 85 00:03:55,600 --> 00:03:58,640 Speaker 1: okay if I skip dinner? And I say absolutely. There's 86 00:03:58,640 --> 00:04:00,280 Speaker 1: so many of us that have that belief that we 87 00:04:00,360 --> 00:04:02,880 Speaker 1: must eat well. If you've eaten a decent lunch, if 88 00:04:02,880 --> 00:04:05,760 Speaker 1: you've had a snack late afternoon, and you're genuinely not hungry, 89 00:04:05,840 --> 00:04:07,920 Speaker 1: it's not going to hurt you to occasionally not eat, 90 00:04:08,280 --> 00:04:10,200 Speaker 1: So don't be scared of that. Really listen to your 91 00:04:10,200 --> 00:04:11,920 Speaker 1: body and see if you need to eat or not. 92 00:04:12,080 --> 00:04:15,200 Speaker 1: That's the first thing. The next thing that pops up 93 00:04:15,240 --> 00:04:18,680 Speaker 1: straight away leanne is caffeine. Now, we often think of 94 00:04:18,800 --> 00:04:21,960 Speaker 1: caffeine just in a cup of coffee, so people will say, look, 95 00:04:22,200 --> 00:04:23,839 Speaker 1: I have to have a caffeine cut off at twelve 96 00:04:23,880 --> 00:04:27,279 Speaker 1: o'clock or two o'clock in the afternoon. But caffeine comes 97 00:04:27,320 --> 00:04:29,960 Speaker 1: in a number of other foods, and in particular it's 98 00:04:30,000 --> 00:04:32,440 Speaker 1: in dark chocolate. So I certainly have a lot of 99 00:04:32,440 --> 00:04:34,400 Speaker 1: clients you might stay well clear of the tea of 100 00:04:34,440 --> 00:04:37,159 Speaker 1: coffee in the afternoon, but they're very happy to sit 101 00:04:37,200 --> 00:04:39,880 Speaker 1: down to a chocolate based treat after dinner. And if 102 00:04:39,920 --> 00:04:42,640 Speaker 1: your caffeine sensitive, that will absolutely impact you. Because you've 103 00:04:42,640 --> 00:04:44,599 Speaker 1: just looked up how much caffeine's in dark chocolate. 104 00:04:44,640 --> 00:04:46,599 Speaker 2: It's quite high. No, it's any small amount. 105 00:04:46,640 --> 00:04:49,160 Speaker 3: I think one out serving, which is roughly thirty grams, 106 00:04:49,200 --> 00:04:52,080 Speaker 3: which if you're having a standard serving, cyber okay. But 107 00:04:52,080 --> 00:04:54,000 Speaker 3: if you're having far more than just a couple of 108 00:04:54,000 --> 00:04:55,960 Speaker 3: squares of chocolate, maybe you're getting in a bit more. 109 00:04:56,120 --> 00:04:58,960 Speaker 3: But it's only around twenty to sixty milligrams of caffeine, 110 00:04:59,000 --> 00:05:02,480 Speaker 3: depending on obviously the brand and the type and how. 111 00:05:02,360 --> 00:05:03,640 Speaker 2: Much percentage of coco. 112 00:05:03,839 --> 00:05:06,080 Speaker 3: Yeah, that's based on about seventy to eighty percent coco 113 00:05:06,160 --> 00:05:08,640 Speaker 3: as well, So twenty milligrams is roughly you know, what's 114 00:05:08,640 --> 00:05:10,760 Speaker 3: in a cup of tea as well, not too much, 115 00:05:10,760 --> 00:05:13,479 Speaker 3: but again depending on brand and type, it could be 116 00:05:13,560 --> 00:05:15,640 Speaker 3: up to sixty. So if you are a caffeine sensitive 117 00:05:15,680 --> 00:05:17,800 Speaker 3: I think that may make an impact. But if you're not, 118 00:05:17,960 --> 00:05:19,320 Speaker 3: like I know, you know, I've got friends of mine 119 00:05:19,360 --> 00:05:21,080 Speaker 3: that can have a latte at eleven pm and go 120 00:05:21,120 --> 00:05:23,680 Speaker 3: to sleep five minutes later, they're fine. So it's really 121 00:05:23,680 --> 00:05:26,280 Speaker 3: probably only for those caffeine in sensitive folks that you'd 122 00:05:26,320 --> 00:05:29,440 Speaker 3: probably want to worry about that. Also, considering that caffeine 123 00:05:29,440 --> 00:05:32,039 Speaker 3: has a six hour half life, so six hours after 124 00:05:32,040 --> 00:05:34,279 Speaker 3: you've had a cup of coffee at midday, six hours later, 125 00:05:34,279 --> 00:05:36,400 Speaker 3: there's still half the amount of caffeine in your system. 126 00:05:36,760 --> 00:05:39,960 Speaker 1: True, but I think sixty milligrams is not insignificant considering 127 00:05:39,960 --> 00:05:42,240 Speaker 1: that a shot of coffee is one hundred. But I 128 00:05:42,279 --> 00:05:44,880 Speaker 1: think for people, whether or not your caffeine sensitive, if 129 00:05:44,880 --> 00:05:48,560 Speaker 1: you have trouble sleeping, it's certainly worth going without the 130 00:05:48,600 --> 00:05:51,160 Speaker 1: caffeine to see if it helps. So just be mindful 131 00:05:51,160 --> 00:05:52,960 Speaker 1: if you're having something after dinner as a tree, and 132 00:05:53,000 --> 00:05:55,120 Speaker 1: it's generally chocolate based, because you do get a little 133 00:05:55,160 --> 00:05:56,480 Speaker 1: bit from milk chocolate as well. 134 00:05:56,800 --> 00:05:57,679 Speaker 2: You're probably better. 135 00:05:57,520 --> 00:06:00,400 Speaker 1: To swat maybe and do something like our like a 136 00:06:00,480 --> 00:06:05,440 Speaker 1: hot chocolate that we formulated here, some frozen yogat, something 137 00:06:05,480 --> 00:06:07,800 Speaker 1: that doesn't have the chocolate base, just to see if 138 00:06:07,800 --> 00:06:09,960 Speaker 1: it does help, particularly if you're one of those people 139 00:06:10,000 --> 00:06:12,200 Speaker 1: who struggle, because I should say is an offside. One 140 00:06:12,200 --> 00:06:15,480 Speaker 1: of the reasons that perimenopausal and postmenopause are women struggle. 141 00:06:15,080 --> 00:06:17,200 Speaker 2: With sleep is that when you're going through. 142 00:06:17,000 --> 00:06:20,960 Speaker 1: Those hormonal changes, the hypothalamus goes chaotic, it goes all crazy, 143 00:06:21,160 --> 00:06:21,840 Speaker 1: and it doesn't know. 144 00:06:21,800 --> 00:06:23,040 Speaker 2: If it's asleep or awake. 145 00:06:23,080 --> 00:06:25,119 Speaker 1: And that's the hormonal shift that comes as you reduce 146 00:06:25,320 --> 00:06:28,239 Speaker 1: estrogen over time. So it's not just you, it's actually 147 00:06:28,320 --> 00:06:30,760 Speaker 1: profound hormonal shifts in the body that are causing that. 148 00:06:31,200 --> 00:06:32,880 Speaker 1: So then it comes down to how do we best 149 00:06:32,920 --> 00:06:35,560 Speaker 1: manage it given that that's physiologically going to happen whether 150 00:06:35,560 --> 00:06:37,919 Speaker 1: we like it or not. So certainly paying attention to 151 00:06:37,960 --> 00:06:39,880 Speaker 1: are you eating chocolate and the like? And I have 152 00:06:39,960 --> 00:06:41,680 Speaker 1: quite a few clients who have diet soft drink at 153 00:06:41,760 --> 00:06:44,520 Speaker 1: night so they avoid having it in the day and 154 00:06:44,560 --> 00:06:46,440 Speaker 1: then they might have a cheeky diet coke or Pepsi 155 00:06:46,480 --> 00:06:49,359 Speaker 1: max with dinner. Well, again, it is a source of caffeine. 156 00:06:49,360 --> 00:06:52,200 Speaker 1: It's not as high as start chocolate I think from memory, 157 00:06:52,400 --> 00:06:54,960 Speaker 1: I think it's about thirty to fifty milligrams in a 158 00:06:54,960 --> 00:06:58,440 Speaker 1: buddy bottle of diet soft drink like Colon soft drink. 159 00:06:58,760 --> 00:07:00,960 Speaker 1: So again, if you have that part of your routine 160 00:07:00,960 --> 00:07:04,000 Speaker 1: and you're struggling with your sleep, it's probably worth going 161 00:07:04,040 --> 00:07:06,279 Speaker 1: without it or trying a caffeine free variety to see 162 00:07:06,279 --> 00:07:09,160 Speaker 1: if that does help. And then finally that the point 163 00:07:09,160 --> 00:07:10,920 Speaker 1: I want to talk about in terms of sleep and 164 00:07:11,000 --> 00:07:12,960 Speaker 1: nutrition is the alcohol. 165 00:07:13,840 --> 00:07:16,960 Speaker 2: Now, alcohol generally disrupts sleep. 166 00:07:17,000 --> 00:07:19,440 Speaker 1: There's strong evidence to show that it impacts the ability 167 00:07:19,440 --> 00:07:21,360 Speaker 1: to get into a deep sleep, which is why you 168 00:07:21,440 --> 00:07:23,040 Speaker 1: might find that when you've had a few drinks you 169 00:07:23,200 --> 00:07:25,280 Speaker 1: sort of pass out and then wake up a little 170 00:07:25,280 --> 00:07:29,840 Speaker 1: bit later. But it's also incredibly dehydrating. Now, if you're dehydrated, 171 00:07:30,120 --> 00:07:32,160 Speaker 1: and particularly if you've had it with a salty meal, 172 00:07:32,280 --> 00:07:36,160 Speaker 1: that again will impact your sleep. So certainly it's worth 173 00:07:36,200 --> 00:07:38,200 Speaker 1: considering do you really need that glass of wine and 174 00:07:38,240 --> 00:07:41,120 Speaker 1: if your sleep is being so severely impacted, is it 175 00:07:41,160 --> 00:07:43,080 Speaker 1: worth going alcohol free for a while to see if 176 00:07:43,080 --> 00:07:45,960 Speaker 1: it is improved? And I just today's spiritual client who 177 00:07:45,960 --> 00:07:48,200 Speaker 1: said to me that the number one thing she noticed 178 00:07:48,200 --> 00:07:51,400 Speaker 1: since giving up her wine each night was the impact 179 00:07:51,480 --> 00:07:53,360 Speaker 1: on her sleep, because when she would have a glass 180 00:07:53,360 --> 00:07:55,760 Speaker 1: of wine, she would wake up several times and it 181 00:07:55,840 --> 00:07:58,760 Speaker 1: was disrupting her sleep. And the issue is that is 182 00:07:58,800 --> 00:08:01,720 Speaker 1: that she continued to wake up through the night and 183 00:08:02,120 --> 00:08:06,400 Speaker 1: have disturbed sleep, and hence it really impacted her. But 184 00:08:06,520 --> 00:08:09,160 Speaker 1: in terms of some key nutrients known to help perhaps 185 00:08:09,280 --> 00:08:12,560 Speaker 1: benefit sleep, certainly, one of the reasons that we've added 186 00:08:12,600 --> 00:08:14,880 Speaker 1: some the amino acid l trip to fane to our 187 00:08:14,920 --> 00:08:17,120 Speaker 1: restop chocolate is that there is evidence to show that 188 00:08:17,200 --> 00:08:20,040 Speaker 1: helps promote a sleep cycle. So that's one of the 189 00:08:20,120 --> 00:08:23,640 Speaker 1: key things. We know that magnesium helps is a muscle relaxant, 190 00:08:23,680 --> 00:08:26,640 Speaker 1: so we've added some magnesium in as well to that mix. 191 00:08:27,200 --> 00:08:29,040 Speaker 2: The other nutrients are a couple of. 192 00:08:28,960 --> 00:08:32,600 Speaker 1: Herbal additions that we know have got some evidence based 193 00:08:32,600 --> 00:08:32,960 Speaker 1: to them. 194 00:08:33,200 --> 00:08:35,680 Speaker 3: Yeah, we've got glycine, which is a good one. Obviously, 195 00:08:35,720 --> 00:08:39,079 Speaker 3: you know, there's not strong, strong evidence based to these ingredients, 196 00:08:39,120 --> 00:08:42,120 Speaker 3: but there are some small, more emerging studies and research 197 00:08:42,200 --> 00:08:45,240 Speaker 3: coming through, so Glycine was an important supplement that has 198 00:08:45,360 --> 00:08:47,600 Speaker 3: been shown in some small studies to sort of trigger 199 00:08:47,640 --> 00:08:49,960 Speaker 3: a drop in body temperature and at the same time 200 00:08:50,000 --> 00:08:52,640 Speaker 3: help people to fall asleep more quickly and spend more 201 00:08:52,720 --> 00:08:56,040 Speaker 3: time in that deep ram type sleep. We've also put 202 00:08:56,120 --> 00:08:58,080 Speaker 3: Kamamle extract in there. We know a lot of our 203 00:08:58,160 --> 00:09:00,560 Speaker 3: clients that love a cup of Cama mal te full bed. 204 00:09:00,800 --> 00:09:03,360 Speaker 3: It's very calming, it helps them wind down for the night. 205 00:09:03,840 --> 00:09:06,480 Speaker 3: Passionflower extract is something that we've used and it's a 206 00:09:06,480 --> 00:09:09,880 Speaker 3: beautiful little botanical there's some small research studies that show 207 00:09:09,880 --> 00:09:13,120 Speaker 3: that it helps you treat anxiety, sleep and insomnia. And 208 00:09:13,520 --> 00:09:16,200 Speaker 3: Jujube extract is our last one, which again there's some 209 00:09:16,200 --> 00:09:18,680 Speaker 3: small research studies that have shown that it can help 210 00:09:18,720 --> 00:09:22,960 Speaker 3: to increase the total sleep time. Some beautiful ingredients in there, 211 00:09:23,040 --> 00:09:26,280 Speaker 3: some active botanical ingredients as well, and it's all coming 212 00:09:26,320 --> 00:09:30,160 Speaker 3: together in a really beautiful, creamy blend of our rest 213 00:09:30,240 --> 00:09:33,359 Speaker 3: hot chocolate, which is available at design by a dietitian. 214 00:09:33,440 --> 00:09:34,880 Speaker 3: So we're so so proud of it. We think it 215 00:09:34,920 --> 00:09:37,079 Speaker 3: tastes amazing, but we are biased, so you'll have to 216 00:09:37,160 --> 00:09:39,240 Speaker 3: jump on order some and try some of yourself to 217 00:09:39,280 --> 00:09:40,600 Speaker 3: see if you think it's as good as we do. 218 00:09:41,320 --> 00:09:44,080 Speaker 1: So talking about rest for nights sleep and by all 219 00:09:44,080 --> 00:09:47,359 Speaker 1: means actually if you have any other remedies or strategies 220 00:09:47,360 --> 00:09:49,640 Speaker 1: that you use to promote a healthy sleep, do. 221 00:09:49,720 --> 00:09:51,000 Speaker 2: Let us know on our Instagram. 222 00:09:51,559 --> 00:09:53,720 Speaker 1: But the other thing we wanted to talk about today 223 00:09:53,920 --> 00:09:57,800 Speaker 1: because we've released the skin version below, which is a 224 00:09:57,840 --> 00:09:59,680 Speaker 1: dairy free mix, because we know a lot of people 225 00:09:59,720 --> 00:10:02,920 Speaker 1: and totally find dairy upsets their skin, and hence we 226 00:10:03,000 --> 00:10:06,040 Speaker 1: wanted a dairy feed mix with still a collagen base, 227 00:10:06,480 --> 00:10:08,840 Speaker 1: is talk about the role nutrition plays in. 228 00:10:08,760 --> 00:10:09,600 Speaker 2: Our skin health. 229 00:10:09,640 --> 00:10:12,360 Speaker 1: And the first thing as dieticians we will say is 230 00:10:12,400 --> 00:10:15,760 Speaker 1: there is not one food that you can eat to 231 00:10:15,960 --> 00:10:19,319 Speaker 1: determine or ensure that you've got healthy skin, because skin 232 00:10:19,400 --> 00:10:21,679 Speaker 1: comes down to the health of our body, and that 233 00:10:21,800 --> 00:10:25,720 Speaker 1: is very much in terms of our overall nutrition platform. Now, 234 00:10:25,960 --> 00:10:28,280 Speaker 1: skin cells turn over about every three months or so, 235 00:10:28,720 --> 00:10:31,920 Speaker 1: and so it's very interesting that when a client will 236 00:10:31,920 --> 00:10:34,520 Speaker 1: start a new diet regime and be eating a lot 237 00:10:34,520 --> 00:10:36,920 Speaker 1: more dietary fiber and a lot more Omega three fat 238 00:10:37,000 --> 00:10:39,160 Speaker 1: and get rid of a lot of the process feeds 239 00:10:39,200 --> 00:10:41,880 Speaker 1: that with quite quickly the look and the change of 240 00:10:41,960 --> 00:10:45,880 Speaker 1: their energy and their skin happens quite quickly, and that 241 00:10:45,960 --> 00:10:46,720 Speaker 1: is not by chance. 242 00:10:46,760 --> 00:10:48,960 Speaker 2: It's because you do see that in the eyes and 243 00:10:48,960 --> 00:10:50,160 Speaker 2: the skin very very quickly. 244 00:10:50,559 --> 00:10:52,320 Speaker 1: But it's not a matter of just popping some Amiga 245 00:10:52,360 --> 00:10:53,240 Speaker 1: threes and off you go. 246 00:10:53,360 --> 00:10:54,520 Speaker 2: It's really about. 247 00:10:54,240 --> 00:10:56,160 Speaker 1: Making sure that you're ticking a box on a number 248 00:10:56,200 --> 00:10:59,000 Speaker 1: of those key nutrients. So the first thing to check 249 00:10:59,640 --> 00:11:01,559 Speaker 1: is what we would call the health of your digestive 250 00:11:01,640 --> 00:11:05,120 Speaker 1: track and how much range of plant based foods and. 251 00:11:05,080 --> 00:11:06,280 Speaker 2: Dietary fiber you're having. 252 00:11:06,520 --> 00:11:08,760 Speaker 1: So it's getting those seven to ten serves of fresh 253 00:11:08,800 --> 00:11:11,040 Speaker 1: fruit and veggies every day. And that's constantly what I'm 254 00:11:11,080 --> 00:11:13,200 Speaker 1: saying to my clients. You need more fresh food in 255 00:11:13,200 --> 00:11:14,880 Speaker 1: the day. You need at least a couple of serves. 256 00:11:14,880 --> 00:11:17,240 Speaker 1: It's not good enough just to have toast and cheese 257 00:11:17,360 --> 00:11:19,880 Speaker 1: or toasting and egg. Where's the tomato? Where's the addition? 258 00:11:20,280 --> 00:11:22,199 Speaker 1: At each and every meal. There needs to be fresh 259 00:11:22,200 --> 00:11:26,160 Speaker 1: food and that range because that promotes the gut microbiome diversity. 260 00:11:26,440 --> 00:11:28,640 Speaker 1: And that's where we're looking at a range of different foods, 261 00:11:28,679 --> 00:11:31,440 Speaker 1: different seeds, different nuts, different grains. The more of those 262 00:11:31,480 --> 00:11:33,880 Speaker 1: the better when it comes to overall digestive help. And 263 00:11:33,920 --> 00:11:35,880 Speaker 1: that's why I do like salad bags because you get 264 00:11:35,880 --> 00:11:39,240 Speaker 1: a range of different vegetables going in, Whereas, particularly at 265 00:11:39,240 --> 00:11:41,040 Speaker 1: the moment they end, the cost of food is so high. 266 00:11:41,160 --> 00:11:42,839 Speaker 1: Like you go to make a super a salad, it's 267 00:11:42,840 --> 00:11:45,120 Speaker 1: costing you twenty thirty dollars by the time you buy 268 00:11:45,160 --> 00:11:47,000 Speaker 1: the leaves and the tomatoes and the caps can wear 269 00:11:47,000 --> 00:11:49,120 Speaker 1: as at least in a salad bag you get several 270 00:11:49,160 --> 00:11:51,400 Speaker 1: different types of lettuce and mixed things, so you get 271 00:11:51,400 --> 00:11:53,439 Speaker 1: some of those range of nutrients at a much more 272 00:11:53,440 --> 00:11:56,920 Speaker 1: friendly price point. The next is the good fats, now 273 00:11:57,120 --> 00:12:00,680 Speaker 1: the good fat ratios in our diet. Predicting flammation and 274 00:12:00,760 --> 00:12:03,800 Speaker 1: inflammation is one of the key things that will predict how. 275 00:12:03,720 --> 00:12:05,120 Speaker 2: Your skin looks and feels. 276 00:12:05,120 --> 00:12:08,559 Speaker 1: If your skin's inflames, you'll notice redness, you'll notice dryness. 277 00:12:08,880 --> 00:12:10,960 Speaker 1: And that's why we often talk about a fish oil 278 00:12:11,000 --> 00:12:14,040 Speaker 1: and Amega three is being so powerful because they are 279 00:12:14,040 --> 00:12:15,679 Speaker 1: the powerful anti inflammatory. 280 00:12:15,760 --> 00:12:16,840 Speaker 2: So if you really. 281 00:12:16,800 --> 00:12:19,400 Speaker 1: Want your skin to be better quality and texture, you've 282 00:12:19,400 --> 00:12:21,040 Speaker 1: got to eat more early fish. You've got to eat 283 00:12:21,080 --> 00:12:23,199 Speaker 1: more sardines, you've got to eat more salmon. With the skin, 284 00:12:23,600 --> 00:12:26,040 Speaker 1: you've got to have those really high quality amiga three 285 00:12:26,080 --> 00:12:29,000 Speaker 1: fats and if you're not a fish eater, certainly trying 286 00:12:29,000 --> 00:12:32,240 Speaker 1: a fish or capsule or the seeds and in particular 287 00:12:32,280 --> 00:12:35,560 Speaker 1: things like sunflower seeds, pumpkin seeds. That's why we like 288 00:12:35,559 --> 00:12:37,840 Speaker 1: the munch snacks and we've got another seed based snacks 289 00:12:37,800 --> 00:12:40,360 Speaker 1: to talk about in a minute, because they super load 290 00:12:40,400 --> 00:12:44,120 Speaker 1: those anti inflammatory fats and basically undo some of the 291 00:12:44,200 --> 00:12:46,640 Speaker 1: damage that comes from day to day life and eating, 292 00:12:46,760 --> 00:12:49,560 Speaker 1: having caffeine and being dehydrated and all the things we 293 00:12:49,640 --> 00:12:53,480 Speaker 1: do on the weekends. And then nutritionally, certainly there is 294 00:12:53,520 --> 00:12:56,800 Speaker 1: evidence for vitamin seed. Now we have added vitamin C 295 00:12:57,040 --> 00:13:00,560 Speaker 1: as an evidence based to Glow for that reason. Basically, 296 00:13:00,600 --> 00:13:03,680 Speaker 1: vitamin C is involved in new cell generation and collagen 297 00:13:03,760 --> 00:13:07,120 Speaker 1: formation in the body, and because it's a water soluble vitamin, 298 00:13:07,160 --> 00:13:10,640 Speaker 1: you really can superload it. So it's very high in berries, 299 00:13:10,679 --> 00:13:14,560 Speaker 1: but also things like Mandarin's oranges, Kiwi fruit, red capsic 300 00:13:14,600 --> 00:13:16,880 Speaker 1: and sweet potato. So you certainly would want to be 301 00:13:16,920 --> 00:13:20,440 Speaker 1: including at least two to three of those brightly colored 302 00:13:20,520 --> 00:13:24,080 Speaker 1: vitamin C rich vegetables every single day. That's where you're 303 00:13:24,080 --> 00:13:26,600 Speaker 1: going to superload vitamin C. And even in short term studies, 304 00:13:26,640 --> 00:13:30,120 Speaker 1: actually when people have superloaded beat a carotene or carrot 305 00:13:30,200 --> 00:13:32,320 Speaker 1: like having a lot of carrots and your skin might 306 00:13:32,360 --> 00:13:34,680 Speaker 1: go a little bit orange. There's evidence to show that 307 00:13:34,720 --> 00:13:38,480 Speaker 1: it improves the color and tone of your skin within days. 308 00:13:38,520 --> 00:13:41,480 Speaker 1: That's how quick that is. So certainly we've included vitamin 309 00:13:41,520 --> 00:13:44,640 Speaker 1: C in our skin formulation, and we have included collagen 310 00:13:44,840 --> 00:13:47,480 Speaker 1: a strong source of collagen on a daily basis has 311 00:13:47,520 --> 00:13:51,400 Speaker 1: been shown to improve cell quality and strength and elasticity. 312 00:13:51,920 --> 00:13:53,880 Speaker 1: And then the third nutrient we've put in the skin 313 00:13:53,920 --> 00:13:56,599 Speaker 1: GO formula is coenzon q ten, which is basically a 314 00:13:56,679 --> 00:13:59,840 Speaker 1: very powerful antioxidant and I first became familiar with co 315 00:14:00,320 --> 00:14:02,000 Speaker 1: q ten working with heart value patients. 316 00:14:02,040 --> 00:14:03,760 Speaker 2: It has been proven to improve blood. 317 00:14:03,559 --> 00:14:06,920 Speaker 1: Flow and certainly for skin health, it's linked to vitamin 318 00:14:07,000 --> 00:14:09,920 Speaker 1: C and basically keeps our cells healthier. And when our 319 00:14:09,960 --> 00:14:12,040 Speaker 1: cells are healthier, our skin will look better and have 320 00:14:12,080 --> 00:14:14,520 Speaker 1: a better texture and color, which is what we're seeing 321 00:14:14,559 --> 00:14:15,800 Speaker 1: each day when we look in the mirror. 322 00:14:16,640 --> 00:14:18,920 Speaker 3: And there's also been some small research studies that show 323 00:14:18,920 --> 00:14:22,160 Speaker 3: that dietary intakes of coenzyme q ten can also see 324 00:14:22,160 --> 00:14:25,440 Speaker 3: small improvements in wrinkle area of fraction and also skin 325 00:14:25,560 --> 00:14:27,960 Speaker 3: smoothness as well, and then just going back to the 326 00:14:27,960 --> 00:14:30,600 Speaker 3: collagen that you mentioned, suzi is such a powerful nutrients 327 00:14:30,600 --> 00:14:33,040 Speaker 3: and we're seeing more and more research studies coming out 328 00:14:33,080 --> 00:14:36,480 Speaker 3: to show how important it is in terms of improvements 329 00:14:36,520 --> 00:14:39,640 Speaker 3: with skin elasticity and also skin hydration as well. But 330 00:14:39,680 --> 00:14:41,960 Speaker 3: it's really important that you take the right dose of this. 331 00:14:42,160 --> 00:14:44,960 Speaker 3: So the research really shows that it's two to three 332 00:14:45,040 --> 00:14:48,240 Speaker 3: grams of collagen a day. If you take half a 333 00:14:48,240 --> 00:14:50,360 Speaker 3: gram or one gram of collagen a day, you're not 334 00:14:50,400 --> 00:14:53,400 Speaker 3: going to see the benefits that the research actually shows. 335 00:14:53,440 --> 00:14:55,520 Speaker 3: So you have to make sure that when you're reading 336 00:14:55,520 --> 00:14:58,320 Speaker 3: about these nutrients, and you're hearing about these nutrients like protein. 337 00:14:58,360 --> 00:15:01,160 Speaker 3: For example, if you take ten grams of powder, as 338 00:15:01,280 --> 00:15:03,120 Speaker 3: that's the only part of the meal of snack you're 339 00:15:03,120 --> 00:15:04,800 Speaker 3: having it in, that's not very much. But if you 340 00:15:04,800 --> 00:15:06,760 Speaker 3: get that up to twenty or thirty grams, you're going 341 00:15:06,800 --> 00:15:09,280 Speaker 3: to see the benefits from a metabolic benefit. Same deal 342 00:15:09,280 --> 00:15:11,520 Speaker 3: with collogreen. You take a gram, you won't see anything. 343 00:15:11,560 --> 00:15:13,920 Speaker 3: You take between two to three grams and you will 344 00:15:13,920 --> 00:15:16,760 Speaker 3: see some benefits because that's where the research really sits. 345 00:15:16,760 --> 00:15:19,040 Speaker 3: So you have to ensure that you take the right 346 00:15:19,160 --> 00:15:22,320 Speaker 3: dose in the therapeutic dose that the research shows. So 347 00:15:22,440 --> 00:15:25,040 Speaker 3: with colligen, it definitely is two to three grams are 348 00:15:25,080 --> 00:15:29,320 Speaker 3: serving and in our glow hot chocolate, I'm pretty sure, 349 00:15:29,320 --> 00:15:30,880 Speaker 3: so say correct me if I'm wrong. We have two 350 00:15:30,880 --> 00:15:32,480 Speaker 3: and a half grams are serving. 351 00:15:32,240 --> 00:15:34,320 Speaker 2: Don't we? All right? 352 00:15:34,360 --> 00:15:35,880 Speaker 3: I don't think I really have too much more to 353 00:15:35,880 --> 00:15:37,760 Speaker 3: add there. I think you pretty much ticked it all off. 354 00:15:37,800 --> 00:15:41,000 Speaker 3: But absolutely fresh as best. The more brightly colored you 355 00:15:41,040 --> 00:15:43,800 Speaker 3: can get frozen is fine, canned, you know, tin fruits 356 00:15:43,840 --> 00:15:46,320 Speaker 3: and veggies as well, they're all fine. But the more 357 00:15:46,440 --> 00:15:48,840 Speaker 3: diversity and the more color that you can get in obviously, 358 00:15:48,920 --> 00:15:51,920 Speaker 3: the more nutrients and more vitamins, the more minerals, the 359 00:15:51,920 --> 00:15:54,480 Speaker 3: more antioxidants and polyphenols that you're going to get through 360 00:15:54,520 --> 00:15:56,200 Speaker 3: your diet. And you can't do that if you're just 361 00:15:56,240 --> 00:15:59,000 Speaker 3: having chicken, broccoli and brown rice every single day, if 362 00:15:59,000 --> 00:16:01,960 Speaker 3: you're having grilled fish with sweet potato and green beans 363 00:16:01,960 --> 00:16:04,600 Speaker 3: every single day, you have to make sure you're essentially 364 00:16:04,680 --> 00:16:07,320 Speaker 3: eating the rainbow. As corny as that sounds, that is 365 00:16:07,360 --> 00:16:09,560 Speaker 3: the best possible thing you can do for your skin, 366 00:16:09,800 --> 00:16:12,520 Speaker 3: and also remembering those environmental. 367 00:16:11,920 --> 00:16:12,640 Speaker 2: Factors as well. 368 00:16:12,640 --> 00:16:15,400 Speaker 3: If you're hugely stressed and you're not sleeping, well, that's 369 00:16:15,440 --> 00:16:17,040 Speaker 3: not going to have a great impact on your skin. 370 00:16:17,200 --> 00:16:19,640 Speaker 3: If you're somebody who smokes, your skin has no help. 371 00:16:19,800 --> 00:16:21,600 Speaker 3: If you go out in the sunshine each day and 372 00:16:21,600 --> 00:16:24,240 Speaker 3: you never ever wear sunscreen, you've got no you know, 373 00:16:24,240 --> 00:16:26,240 Speaker 3: you've really got no hope for glowing skin. So there's 374 00:16:26,280 --> 00:16:28,680 Speaker 3: a lot of environmental and lifestyle things that we can 375 00:16:28,720 --> 00:16:31,480 Speaker 3: do as well. And also, of course, exercises wonderful. It 376 00:16:31,520 --> 00:16:33,880 Speaker 3: increases blood flow, it gets you know, blood moving through 377 00:16:33,920 --> 00:16:37,400 Speaker 3: the body. That's also really important for glowing skin, as 378 00:16:37,560 --> 00:16:40,800 Speaker 3: is a great skin care foundation and a routine. You know, 379 00:16:40,800 --> 00:16:43,720 Speaker 3: if you routinely go out drinking, you have a late night, 380 00:16:43,840 --> 00:16:47,000 Speaker 3: you're standing around people smoking cigarette, you're getting that passive smoke, 381 00:16:47,040 --> 00:16:48,360 Speaker 3: and then you come home and you don't take your 382 00:16:48,360 --> 00:16:52,400 Speaker 3: makeup off before bed, you've got no hope. So our 383 00:16:52,400 --> 00:16:55,000 Speaker 3: hot chockel is great, but it's not that great. You've 384 00:16:55,000 --> 00:16:56,560 Speaker 3: got to do the basics too. 385 00:16:56,800 --> 00:16:58,320 Speaker 1: I need to submit negative if they can, I just 386 00:16:58,400 --> 00:17:00,160 Speaker 1: quote you on that you've got if you're out What 387 00:17:00,200 --> 00:17:01,640 Speaker 1: did you say, if you're out in the sun, you've 388 00:17:01,640 --> 00:17:02,480 Speaker 1: got no hope. 389 00:17:06,240 --> 00:17:06,760 Speaker 2: Uplifting. 390 00:17:07,400 --> 00:17:10,280 Speaker 3: But we also cancer safe as well. We would like 391 00:17:10,359 --> 00:17:12,760 Speaker 3: our listeners to wear our sun. It's very important, particularly 392 00:17:12,800 --> 00:17:13,360 Speaker 3: in Australia. 393 00:17:13,520 --> 00:17:15,480 Speaker 1: She's just gone and kicked up all the hot chocolates, 394 00:17:15,480 --> 00:17:18,280 Speaker 1: so it's very tired. Like I'm gonna be very positive. 395 00:17:19,640 --> 00:17:21,879 Speaker 1: I will say though, when it comes to Amiga threes, 396 00:17:22,040 --> 00:17:23,920 Speaker 1: always have the skin on the salmon if you like it, 397 00:17:23,920 --> 00:17:26,520 Speaker 1: because a significant component of the Amiga threes is in 398 00:17:26,560 --> 00:17:27,000 Speaker 1: the skin. 399 00:17:27,560 --> 00:17:29,040 Speaker 2: So do that with the salt. 400 00:17:29,119 --> 00:17:31,760 Speaker 1: I know you do an amazing crispy skin salmon. Don't 401 00:17:31,800 --> 00:17:33,600 Speaker 1: throw that out like it's ten people give. 402 00:17:33,440 --> 00:17:35,640 Speaker 2: It to like to the cat. Yeah, no, I no, 403 00:17:35,720 --> 00:17:37,520 Speaker 2: it's my favorite part. But you got to salt it. 404 00:17:37,680 --> 00:17:39,639 Speaker 3: Yeah, You've got to salt the crap out of it 405 00:17:39,680 --> 00:17:41,159 Speaker 3: for it to be good and crispy. 406 00:17:41,280 --> 00:17:44,040 Speaker 2: Yeah, or in the air fry it comes really crispy. Back. 407 00:17:44,080 --> 00:17:46,560 Speaker 1: You've got to because I naturally don't ur towards the 408 00:17:46,560 --> 00:17:48,480 Speaker 1: skin like I certainly would be taking it off. And 409 00:17:48,640 --> 00:17:51,080 Speaker 1: even one of my little boys loves bar one doesn't 410 00:17:51,160 --> 00:17:51,560 Speaker 1: like salmon. 411 00:17:51,600 --> 00:17:52,480 Speaker 2: They like Barra Mundi. 412 00:17:52,600 --> 00:17:54,520 Speaker 1: So I'll do the salmon for me and my other 413 00:17:54,680 --> 00:17:57,840 Speaker 1: little boy, and then one Gus only doesn't like the 414 00:17:57,880 --> 00:18:01,400 Speaker 1: pink fish as much. He'll like sparam. But often even 415 00:18:01,440 --> 00:18:03,639 Speaker 1: the barren mundy skin like, I'll take it off, whereas 416 00:18:03,680 --> 00:18:04,920 Speaker 1: I think, oh, you've got to leave it on, because 417 00:18:04,920 --> 00:18:07,080 Speaker 1: actually it's got a significant component of those A mega 418 00:18:07,160 --> 00:18:09,440 Speaker 1: threes in that. And I know some people listening will 419 00:18:09,440 --> 00:18:11,120 Speaker 1: be thinking, oh, I don't like fish, which is. 420 00:18:11,080 --> 00:18:12,000 Speaker 2: A chicky one. 421 00:18:12,520 --> 00:18:14,880 Speaker 1: So if you don't like fish and can tolerate fish 422 00:18:14,960 --> 00:18:17,200 Speaker 1: or capsules, I certainly would be doing that for the 423 00:18:17,280 --> 00:18:19,919 Speaker 1: long chain omega three fats that you only really get 424 00:18:20,320 --> 00:18:23,359 Speaker 1: from long chain fish. Now, if you worry about it repeating, 425 00:18:23,359 --> 00:18:25,280 Speaker 1: it'll put them in the freezer and then they dissolve 426 00:18:25,359 --> 00:18:27,320 Speaker 1: and you won't get that regurge as much. 427 00:18:27,200 --> 00:18:29,960 Speaker 2: Or sort of burnt fish. But if you sort of 428 00:18:29,960 --> 00:18:31,800 Speaker 2: allergic or really don't like it. 429 00:18:31,720 --> 00:18:34,359 Speaker 1: The next best option is those long chain plant fats 430 00:18:34,400 --> 00:18:38,680 Speaker 1: in walnut, soylin seed bread, sunflower seeds, pumpkin seeds, and 431 00:18:38,840 --> 00:18:42,480 Speaker 1: what's the amiga six flax seed all the sorry, yeah, 432 00:18:42,520 --> 00:18:44,600 Speaker 1: that's right. And also flax seed oil is very good 433 00:18:44,640 --> 00:18:46,920 Speaker 1: for women who are in peri years with dry eyes. 434 00:18:47,160 --> 00:18:49,399 Speaker 1: One of the optomologists told me that, so that might 435 00:18:49,440 --> 00:18:51,359 Speaker 1: be a supplement worth taking, but keep it out of 436 00:18:51,400 --> 00:18:53,040 Speaker 1: the light because it's very unstable. 437 00:18:53,080 --> 00:18:56,520 Speaker 2: And it goes roundswered very quickly. So yeah, the flax 438 00:18:56,520 --> 00:18:57,080 Speaker 2: seed or is. 439 00:18:57,000 --> 00:18:59,560 Speaker 1: Your next best bet if you're not a fish consumer, 440 00:19:00,200 --> 00:19:02,600 Speaker 1: which leanne leads us to a product. 441 00:19:02,720 --> 00:19:02,880 Speaker 2: Now. 442 00:19:02,960 --> 00:19:04,920 Speaker 1: Today I said to Leanna wanted to do a lean 443 00:19:04,960 --> 00:19:07,040 Speaker 1: sausage and she was not happy with it at all. 444 00:19:07,600 --> 00:19:09,760 Speaker 1: She was like, no, we can't be recommending sausages. And 445 00:19:09,800 --> 00:19:11,520 Speaker 1: I was a bit upset because I was thinking a 446 00:19:11,560 --> 00:19:14,040 Speaker 1: lot of people eat sausages. But we will deal with 447 00:19:14,040 --> 00:19:16,440 Speaker 1: that on another time because I have been to Cohal's 448 00:19:16,520 --> 00:19:19,760 Speaker 1: and found another product, and I actually was happy with 449 00:19:19,800 --> 00:19:22,840 Speaker 1: the ones I found because I haven't seen them before 450 00:19:22,840 --> 00:19:24,760 Speaker 1: and I thought, all these are actually really good. So 451 00:19:25,040 --> 00:19:27,800 Speaker 1: this is called Leanne. Pimp my Snack. 452 00:19:28,359 --> 00:19:29,000 Speaker 2: Have you heard of it? 453 00:19:29,359 --> 00:19:30,560 Speaker 3: No, I haven't seen them before. 454 00:19:30,920 --> 00:19:34,639 Speaker 2: I found it in the must have been health food section. 455 00:19:34,720 --> 00:19:37,640 Speaker 1: I actually might have been like chip section actually, and 456 00:19:37,920 --> 00:19:41,159 Speaker 1: you can buy it online. Pimp My Snack or Coal's 457 00:19:41,200 --> 00:19:44,600 Speaker 1: had them, and I just think they're fantastic because they're 458 00:19:44,640 --> 00:19:47,720 Speaker 1: seed based and you and I love the Munchme seeded snacks, 459 00:19:47,760 --> 00:19:50,080 Speaker 1: but there isn't a lot of seeds, but this one 460 00:19:50,119 --> 00:19:53,520 Speaker 1: is great. So I picked up today the maple cinnamon 461 00:19:53,640 --> 00:19:56,439 Speaker 1: seeds one, there's two. This is an eighty gram bag. 462 00:19:56,640 --> 00:19:58,879 Speaker 1: They're not cheap. I think they're about five or six dollars, 463 00:19:58,880 --> 00:20:02,080 Speaker 1: but that's pretty standard boutique snacks, isn't it. So the 464 00:20:02,200 --> 00:20:04,840 Speaker 1: ingredients are sunflower seeds, which I loved because you never 465 00:20:04,880 --> 00:20:07,000 Speaker 1: see sunflower seeds in a snack and they're so high 466 00:20:07,040 --> 00:20:10,119 Speaker 1: in the Amiga three plant based vats. Then pumpkin seeds, 467 00:20:10,200 --> 00:20:13,480 Speaker 1: raw sugar, maple syrup at five percent, cinnamon, point seven 468 00:20:13,600 --> 00:20:14,280 Speaker 1: sea salt. 469 00:20:14,080 --> 00:20:14,800 Speaker 2: And vanilla. 470 00:20:14,920 --> 00:20:17,919 Speaker 1: So as clean really as it comes, because even though 471 00:20:17,960 --> 00:20:21,360 Speaker 1: there's two sources of sugar perserve, it only translates into 472 00:20:21,440 --> 00:20:22,760 Speaker 1: two point one grams, which. 473 00:20:22,640 --> 00:20:25,240 Speaker 2: Is very low. So the bags eighty grams. 474 00:20:25,280 --> 00:20:27,720 Speaker 1: They're recommending a twenty gram serve, which, to be honest, 475 00:20:27,720 --> 00:20:28,600 Speaker 1: would be more than enough. 476 00:20:28,640 --> 00:20:30,440 Speaker 2: Seeds, Like how many seeds can you eat? Like you 477 00:20:30,480 --> 00:20:31,280 Speaker 2: ear need a little. 478 00:20:31,080 --> 00:20:33,720 Speaker 1: Bit and you get four point one grams of protein, 479 00:20:33,760 --> 00:20:36,600 Speaker 1: one hundred and eight calories, three grams of carb. They 480 00:20:36,680 --> 00:20:40,000 Speaker 1: haven't listed fiber, but I thought, like, how fantastic. You 481 00:20:40,040 --> 00:20:43,119 Speaker 1: can either have a little handful in your snackplate, you 482 00:20:43,119 --> 00:20:44,480 Speaker 1: could add it to your cereal. 483 00:20:44,200 --> 00:20:44,760 Speaker 2: In the morning. 484 00:20:44,840 --> 00:20:49,240 Speaker 1: It's gluten free and It's just an alternative to the 485 00:20:49,280 --> 00:20:51,600 Speaker 1: munchmes if you want something different with a different flavor. 486 00:20:51,840 --> 00:20:55,000 Speaker 1: So I'm giving it a five star rating. Pick my Snack, 487 00:20:55,040 --> 00:20:57,399 Speaker 1: I love it. There's a few different ones. There's barbecue, 488 00:20:57,840 --> 00:20:59,800 Speaker 1: there's a plain one. But I thought, yeah, they're more 489 00:21:00,080 --> 00:21:03,200 Speaker 1: these kind of healthier snacks we have because actually, when 490 00:21:03,240 --> 00:21:04,959 Speaker 1: I was looking for a product, I was looking at 491 00:21:05,000 --> 00:21:08,760 Speaker 1: these like extruded beech shroot chips and I almost pick 492 00:21:08,800 --> 00:21:10,680 Speaker 1: those up, and I was like, actually, they're still pretty 493 00:21:10,720 --> 00:21:14,600 Speaker 1: process really like, whereas these are offering good fats, protein, 494 00:21:15,320 --> 00:21:17,200 Speaker 1: and we need a lot more of those. So yeah, 495 00:21:17,320 --> 00:21:19,720 Speaker 1: have a look online. They're called Pimp my Snack. It's 496 00:21:19,720 --> 00:21:22,560 Speaker 1: four serves per bag. Just keep that in mind. But yeah, 497 00:21:22,680 --> 00:21:24,640 Speaker 1: top marks for me, and particularly when we're talking about 498 00:21:24,640 --> 00:21:27,960 Speaker 1: skin health. You can't go past long chain good fats 499 00:21:28,000 --> 00:21:29,880 Speaker 1: when it comes to skin health and getting a serve 500 00:21:29,920 --> 00:21:31,480 Speaker 1: of nuts or seeds each and every day. 501 00:21:32,440 --> 00:21:34,239 Speaker 3: Yeah, I love it. I agree, so much better than 502 00:21:34,280 --> 00:21:38,560 Speaker 3: your damn sausage. I was like, sausages, No, these way 503 00:21:38,600 --> 00:21:41,520 Speaker 3: better love them. I would recommend these my clients in 504 00:21:41,560 --> 00:21:44,000 Speaker 3: two ways. I think on top of like Greek yogurt 505 00:21:44,119 --> 00:21:46,000 Speaker 3: or like a high protein type yogurt. This would be 506 00:21:46,040 --> 00:21:48,320 Speaker 3: an awesome option because sometimes my clients just get a 507 00:21:48,359 --> 00:21:51,199 Speaker 3: bit over eating yogurt by themselves, but they do it 508 00:21:51,240 --> 00:21:52,880 Speaker 3: a lot of yogurt, particularly when they're in a fat 509 00:21:52,880 --> 00:21:54,679 Speaker 3: lost phase, because we know yogurt is one of the 510 00:21:54,720 --> 00:21:57,520 Speaker 3: most filling snacks out there. I handle my heart think 511 00:21:57,560 --> 00:22:00,560 Speaker 3: a yoga like a Greek yogurt is really really compared 512 00:22:00,560 --> 00:22:01,960 Speaker 3: to a lot of other snacks. If you're having a 513 00:22:01,960 --> 00:22:04,240 Speaker 3: really hungry day, something like a bit of yogurt with 514 00:22:04,320 --> 00:22:06,600 Speaker 3: some fruit in some of these seeds is awesome. I 515 00:22:06,640 --> 00:22:08,520 Speaker 3: also think you could mix it through like some air 516 00:22:08,520 --> 00:22:11,040 Speaker 3: pop popcorn. A lot of my clients love popcorn, but 517 00:22:11,160 --> 00:22:13,960 Speaker 3: you and I both don't love giving carbs alone as 518 00:22:14,000 --> 00:22:16,800 Speaker 3: snacks unless our clients are hugely athletic and doing a 519 00:22:16,840 --> 00:22:19,000 Speaker 3: ton of steps and exercise, which let's be honest, most 520 00:22:19,040 --> 00:22:21,280 Speaker 3: of them aren't, which is fine, but we do like 521 00:22:21,359 --> 00:22:23,679 Speaker 3: to pair carb based snacks with either some fat or 522 00:22:23,680 --> 00:22:27,240 Speaker 3: someome protein to slow down that blood sugar spike. So 523 00:22:27,359 --> 00:22:29,000 Speaker 3: I would love to see these with a bit of 524 00:22:29,000 --> 00:22:31,159 Speaker 3: like air pop popcorn, because I think popcorn is a 525 00:22:31,200 --> 00:22:33,600 Speaker 3: great snack. I eat it regularly. I recommend it regularly, 526 00:22:33,680 --> 00:22:36,040 Speaker 3: but I'll often give my clients popcorn with a few nuts. 527 00:22:36,119 --> 00:22:38,439 Speaker 3: This could be a great alternative, or even like a 528 00:22:38,480 --> 00:22:40,240 Speaker 3: boiled egg or some veggie sticks with a bit of 529 00:22:40,280 --> 00:22:41,760 Speaker 3: like avocado guacamolid dip. 530 00:22:41,840 --> 00:22:43,520 Speaker 2: So I really like them. I think they're great. Hey 531 00:22:43,560 --> 00:22:45,439 Speaker 2: weare fruit or fruit? 532 00:22:46,160 --> 00:22:49,800 Speaker 1: Yeah, yeah, listener question Now, a lot of people have 533 00:22:49,800 --> 00:22:51,960 Speaker 1: been struggling with motivations at this time of year. 534 00:22:52,560 --> 00:22:53,400 Speaker 2: I've had a lot of. 535 00:22:53,280 --> 00:22:55,679 Speaker 1: My clients who are really feeling bluff. And I know 536 00:22:55,840 --> 00:22:57,760 Speaker 1: the weather hasn't been good in brine Vegas either is 537 00:22:57,800 --> 00:22:58,920 Speaker 1: at Land. It's been very wet. 538 00:22:59,119 --> 00:22:59,960 Speaker 2: It's merri wet andriy. 539 00:23:00,800 --> 00:23:02,639 Speaker 1: So I had a couple of my clients give me 540 00:23:02,680 --> 00:23:04,719 Speaker 1: this idea. So I've kind of made the question up 541 00:23:04,760 --> 00:23:07,160 Speaker 1: the questions around how do you get motivated to move 542 00:23:07,400 --> 00:23:09,479 Speaker 1: when you're feeling pretty blah at this time of the year, 543 00:23:09,520 --> 00:23:11,880 Speaker 1: because it's like August, you know, it's not summer yet, 544 00:23:11,920 --> 00:23:14,480 Speaker 1: it's not the weather, it's not great. And a client 545 00:23:14,520 --> 00:23:18,040 Speaker 1: said to me that she had like enrolled you know, 546 00:23:18,400 --> 00:23:21,879 Speaker 1: I think it was called Wild Women's Adventures or some 547 00:23:21,960 --> 00:23:25,919 Speaker 1: kind of private group that goes on adventure treks, and 548 00:23:26,000 --> 00:23:29,440 Speaker 1: I thought that is such a good idea because certainly 549 00:23:29,520 --> 00:23:33,240 Speaker 1: I noticed an observation is that there's women say you 550 00:23:33,280 --> 00:23:34,960 Speaker 1: go through and you have your kids, and you're sort 551 00:23:34,960 --> 00:23:37,920 Speaker 1: of dating and busy and working, and then the kids 552 00:23:37,960 --> 00:23:40,000 Speaker 1: grow up or you get divorced, and you sort of 553 00:23:40,000 --> 00:23:43,080 Speaker 1: have this lull maybe between forty and sixty or seventy 554 00:23:43,160 --> 00:23:46,680 Speaker 1: whatever the age range, where you kind of you've had 555 00:23:46,680 --> 00:23:50,000 Speaker 1: your kids already, you're just looking for something extra, and 556 00:23:50,040 --> 00:23:51,840 Speaker 1: sometimes the husband's at home and they don't want to 557 00:23:51,880 --> 00:23:54,919 Speaker 1: go out and were busy working, and it's like, you know, 558 00:23:55,040 --> 00:23:56,680 Speaker 1: these women have got a lot of energy and they 559 00:23:56,680 --> 00:23:58,919 Speaker 1: want to do things, but they're not necessarily feeling like 560 00:23:58,960 --> 00:24:01,280 Speaker 1: walking around the block on their So I thought, do 561 00:24:01,320 --> 00:24:04,440 Speaker 1: you know how many of these kind of women's trekking, 562 00:24:04,720 --> 00:24:09,280 Speaker 1: adventure event type programs there are all around the country 563 00:24:09,280 --> 00:24:12,080 Speaker 1: and around the world where you can join like minded 564 00:24:12,119 --> 00:24:14,679 Speaker 1: women to be active. And it can be mountain climbing, 565 00:24:14,680 --> 00:24:17,199 Speaker 1: it can be bushwalking, it can be treking, it can 566 00:24:17,240 --> 00:24:19,760 Speaker 1: be gearing up for events. You know, there's marathons coming up, 567 00:24:19,800 --> 00:24:23,199 Speaker 1: there's half marathons, and sometimes that is the bit of 568 00:24:23,359 --> 00:24:25,840 Speaker 1: social connection and excitement that you need to. 569 00:24:25,840 --> 00:24:29,000 Speaker 2: Get yourself active. And I thought, if you're. 570 00:24:28,880 --> 00:24:31,640 Speaker 1: Listening thinking I need to be more active, but I'm 571 00:24:31,680 --> 00:24:33,240 Speaker 1: on my own a lot, my kids are grown up. 572 00:24:33,720 --> 00:24:35,919 Speaker 1: I would love to go bushwalking, I'd love to go trekking. 573 00:24:36,280 --> 00:24:38,240 Speaker 2: Go online. I've just done a quick google. 574 00:24:38,320 --> 00:24:42,080 Speaker 1: There's like so many different women walking tours for women, 575 00:24:42,200 --> 00:24:46,159 Speaker 1: adventure tours for women, hiking, women's tek training sessions like 576 00:24:46,600 --> 00:24:49,640 Speaker 1: there are so many because there's all these like minded 577 00:24:49,640 --> 00:24:52,920 Speaker 1: women who want to be active and don't want to 578 00:24:53,000 --> 00:24:55,240 Speaker 1: and want to be social doing it. So I thought 579 00:24:55,240 --> 00:24:57,119 Speaker 1: it was good just to mention on the potty because 580 00:24:57,119 --> 00:24:59,720 Speaker 1: I'm sure there's people listening feeling like, oh, I can't 581 00:24:59,720 --> 00:25:01,879 Speaker 1: bear it go to the gym again, and I'm so 582 00:25:01,960 --> 00:25:04,200 Speaker 1: sick of walking on my own. And there's a whole 583 00:25:04,240 --> 00:25:07,080 Speaker 1: group of women probably in your area who are also 584 00:25:07,280 --> 00:25:09,840 Speaker 1: very keen to go and enroll in these adventures. And 585 00:25:10,520 --> 00:25:14,159 Speaker 1: I myself love to do long walks, and usually when 586 00:25:14,200 --> 00:25:17,040 Speaker 1: I'm not crazy with kids and staff and school sport, 587 00:25:17,680 --> 00:25:19,760 Speaker 1: I often do the bloody long walk. So people would 588 00:25:19,760 --> 00:25:21,680 Speaker 1: have heard of those. They're the thirty plus k walks 589 00:25:21,760 --> 00:25:25,320 Speaker 1: mitochondria disease. I find they're great events all around the country. 590 00:25:25,760 --> 00:25:27,600 Speaker 1: You need to train for them. Because they're quite long, 591 00:25:28,000 --> 00:25:30,359 Speaker 1: and often you'll get in the past, got a group 592 00:25:30,400 --> 00:25:32,240 Speaker 1: together of four or six people and you'll go and 593 00:25:32,280 --> 00:25:35,080 Speaker 1: train together for them, and it's been fantastic and I've 594 00:25:35,080 --> 00:25:36,080 Speaker 1: loved it, and I'll go back to. 595 00:25:36,040 --> 00:25:37,560 Speaker 2: Doing it again when I'm not so busy. 596 00:25:37,880 --> 00:25:40,560 Speaker 1: But yeah, certainly there are plenty of people out there 597 00:25:40,560 --> 00:25:42,840 Speaker 1: who are like minded, who want to be active but 598 00:25:42,880 --> 00:25:45,359 Speaker 1: are looking for a social way to do it. So 599 00:25:45,480 --> 00:25:48,159 Speaker 1: if that's you, do a search and look for a 600 00:25:48,160 --> 00:25:51,040 Speaker 1: local group of connected women, because you'll be shocked how 601 00:25:51,040 --> 00:25:54,200 Speaker 1: many there are. Because women, if these generations will live 602 00:25:54,320 --> 00:25:57,119 Speaker 1: very long lives. Let's be honest, the men don't generally 603 00:25:57,160 --> 00:25:59,639 Speaker 1: live as long as we do. And you know, you 604 00:25:59,680 --> 00:26:02,359 Speaker 1: want to sit and active and agile and getting out 605 00:26:02,359 --> 00:26:03,919 Speaker 1: there and living, and they could be a great way 606 00:26:03,960 --> 00:26:06,919 Speaker 1: to connect with other people and you know, create a 607 00:26:06,920 --> 00:26:09,320 Speaker 1: whole new aspect of your life that brings you enjoyment 608 00:26:09,600 --> 00:26:11,720 Speaker 1: and a social aspect to getting fit and active without 609 00:26:11,800 --> 00:26:14,399 Speaker 1: using a gym or traditional exercise, which may not be 610 00:26:14,440 --> 00:26:14,880 Speaker 1: your jam. 611 00:26:15,760 --> 00:26:18,200 Speaker 3: I've had a couple of clients to like ultra walking. 612 00:26:18,400 --> 00:26:19,960 Speaker 3: I don't even know the name for them, where they like, 613 00:26:20,000 --> 00:26:22,040 Speaker 3: they've stayed overnight they've had to take the big packs 614 00:26:22,040 --> 00:26:23,720 Speaker 3: with them, like they're hiking through the forests in the 615 00:26:23,720 --> 00:26:25,760 Speaker 3: middle of the night like crazy, and it's a couple 616 00:26:25,800 --> 00:26:27,800 Speaker 3: of days. So yeah, if you're into that kind of thing, 617 00:26:27,840 --> 00:26:30,040 Speaker 3: you want the more endurance thing, they're definitely out there. 618 00:26:30,160 --> 00:26:31,760 Speaker 3: But a lot of my clients just do like the 619 00:26:32,119 --> 00:26:34,040 Speaker 3: park runs on the weekend. You know, I think it's 620 00:26:34,080 --> 00:26:35,800 Speaker 3: only about five k. You don't even have to run. 621 00:26:35,720 --> 00:26:36,120 Speaker 2: The whole way. 622 00:26:36,160 --> 00:26:38,080 Speaker 3: You can push a stroll, you can walk, you can 623 00:26:38,160 --> 00:26:40,120 Speaker 3: just do a little bit and tap out. So yeah, 624 00:26:40,240 --> 00:26:42,760 Speaker 3: just start small. There's quite a few good apps as that. 625 00:26:42,920 --> 00:26:44,760 Speaker 3: I think it's called the Couch to five k or 626 00:26:44,760 --> 00:26:46,920 Speaker 3: something or like. It kind of coaches you to train 627 00:26:47,000 --> 00:26:48,480 Speaker 3: if you want to get into a bit of running, 628 00:26:48,640 --> 00:26:50,560 Speaker 3: particularly as the weather warms up a little bit, it's 629 00:26:50,600 --> 00:26:52,399 Speaker 3: good to get out there and get active. A lot 630 00:26:52,440 --> 00:26:55,480 Speaker 3: of my clients play social netball, social touch that. There's 631 00:26:55,520 --> 00:26:57,400 Speaker 3: quite a few good things around. If you're not into 632 00:26:57,440 --> 00:27:00,280 Speaker 3: the traditional gym based workout, or you don't like the 633 00:27:00,280 --> 00:27:02,719 Speaker 3: workouts from home, or they're just getting a bit sale 634 00:27:02,720 --> 00:27:05,280 Speaker 3: and repetitive, it is really nice to continue to shake 635 00:27:05,359 --> 00:27:08,440 Speaker 3: up the exercise regime. The body does like doing different things. 636 00:27:08,760 --> 00:27:10,960 Speaker 3: So if you've been doing the same thing for months, 637 00:27:11,000 --> 00:27:13,480 Speaker 3: if not years and years now, it probably is a 638 00:27:13,520 --> 00:27:17,560 Speaker 3: great time to investigate something different, trying to ensure that 639 00:27:17,600 --> 00:27:20,680 Speaker 3: you still achieve that minimum of two days a week 640 00:27:20,680 --> 00:27:23,880 Speaker 3: of resistance based training. Particularly for women, once you get 641 00:27:23,880 --> 00:27:27,160 Speaker 3: over forty years of age, we actually lose Women lose 642 00:27:27,160 --> 00:27:29,359 Speaker 3: their muscle mass by about one to two percent every 643 00:27:29,359 --> 00:27:31,840 Speaker 3: single year past the age of forty. So it is 644 00:27:31,880 --> 00:27:33,879 Speaker 3: really that if you don't use it, you'll lose it. 645 00:27:33,920 --> 00:27:36,600 Speaker 3: So it's incredibly important. You don't have to necessarily do 646 00:27:36,640 --> 00:27:38,639 Speaker 3: it in a gym. You know, doing something like rock 647 00:27:38,680 --> 00:27:41,800 Speaker 3: climbing is definitely putting your muscles underloaded and tensions. So 648 00:27:42,080 --> 00:27:44,400 Speaker 3: I think it's just really important to ensure you're maintaining 649 00:27:44,440 --> 00:27:47,240 Speaker 3: that minimum of two resistance based training sessions a week. 650 00:27:47,440 --> 00:27:49,720 Speaker 3: But shake up the regime, don't do the same old 651 00:27:49,760 --> 00:27:52,119 Speaker 3: thing all the time. And yeah, get social, get active, 652 00:27:52,480 --> 00:27:54,679 Speaker 3: sign up to something and motivate yourself. You know, it 653 00:27:54,760 --> 00:27:56,760 Speaker 3: might be a ten k run around, it might be 654 00:27:56,760 --> 00:27:58,840 Speaker 3: a half marathon. If you're already a runner, you clock 655 00:27:58,920 --> 00:28:01,399 Speaker 3: five ten k's regularly, maybe challenge yourself and sign up 656 00:28:01,400 --> 00:28:03,520 Speaker 3: to a half marathon. In six months and get training. 657 00:28:03,880 --> 00:28:05,439 Speaker 3: There are tons and tons of things out there, and 658 00:28:05,440 --> 00:28:07,080 Speaker 3: the best thing is a lot of these races after 659 00:28:07,200 --> 00:28:09,639 Speaker 3: charity as well. So it's really good motivation because you 660 00:28:09,720 --> 00:28:11,480 Speaker 3: know that you're doing it for a really good cause 661 00:28:11,520 --> 00:28:11,920 Speaker 3: as well. 662 00:28:12,400 --> 00:28:14,439 Speaker 2: Well. Yeah, one of the months at school was going 663 00:28:14,760 --> 00:28:15,720 Speaker 2: to tour. What are you doing? 664 00:28:16,160 --> 00:28:18,280 Speaker 1: I'm getting ready to go away? And she was going 665 00:28:18,280 --> 00:28:20,720 Speaker 1: to airs rock on a trek for five nights with 666 00:28:20,760 --> 00:28:21,600 Speaker 1: the other school month. 667 00:28:21,680 --> 00:28:23,760 Speaker 2: I've seen them. I had a client who did that once. 668 00:28:23,880 --> 00:28:26,840 Speaker 1: Yeah, I was like, wow, that's cool, Like yeah, so 669 00:28:26,840 --> 00:28:28,400 Speaker 1: it gave me the idea, and I think there's lots 670 00:28:28,400 --> 00:28:31,159 Speaker 1: of options out there, and yeah, because so many of 671 00:28:31,240 --> 00:28:33,040 Speaker 1: us sort of sit at home feeling lonely and it's 672 00:28:33,080 --> 00:28:35,240 Speaker 1: a bit like we're going to gym again, Whereas that 673 00:28:35,560 --> 00:28:38,680 Speaker 1: creates a group energy of different people when there's so 674 00:28:38,720 --> 00:28:40,920 Speaker 1: many different events and trips you can do, and sometimes 675 00:28:40,920 --> 00:28:43,000 Speaker 1: that's all we need. Isn't that just something to look 676 00:28:43,040 --> 00:28:45,320 Speaker 1: forward to, to keep pressing on, particularly. 677 00:28:44,880 --> 00:28:46,440 Speaker 2: When things or when you're in one of. 678 00:28:46,440 --> 00:28:49,040 Speaker 1: Those transitions in life where you've spent twenty thirty years 679 00:28:49,040 --> 00:28:51,160 Speaker 1: looking after kids and all of a sudden they go 680 00:28:51,240 --> 00:28:53,040 Speaker 1: and you're like got all this gaping. 681 00:28:52,760 --> 00:28:54,320 Speaker 2: Holes, you know, how do you fill it with things 682 00:28:54,320 --> 00:28:55,360 Speaker 2: that are meaningful? 683 00:28:55,520 --> 00:28:58,680 Speaker 1: And certainly you tick many a box by keeping fit, active, 684 00:28:58,760 --> 00:29:01,360 Speaker 1: healthy and social in something that you can do for 685 00:29:01,400 --> 00:29:03,520 Speaker 1: many years, because let's be honest, we can walk forever 686 00:29:03,560 --> 00:29:04,840 Speaker 1: and you want to be able to do that and 687 00:29:04,880 --> 00:29:06,000 Speaker 1: maintain that mobility. 688 00:29:06,120 --> 00:29:08,000 Speaker 2: So yeah, have a look, and we'd love to hear 689 00:29:08,000 --> 00:29:08,600 Speaker 2: any stories. 690 00:29:08,640 --> 00:29:11,120 Speaker 1: But certainly I've had some great feedback from clients who 691 00:29:11,600 --> 00:29:13,760 Speaker 1: have tried and looking forward to different things and it's 692 00:29:13,800 --> 00:29:17,480 Speaker 1: given them so much enjoyment, particularly around training and exercise. 693 00:29:18,360 --> 00:29:20,320 Speaker 2: All rightly, well, that brings us to the end of 694 00:29:20,360 --> 00:29:21,680 Speaker 2: the Nutrition Couch for another week. 695 00:29:21,840 --> 00:29:24,120 Speaker 1: Please keep telling your friends about us, and if you haven't, 696 00:29:24,160 --> 00:29:26,440 Speaker 1: log on to Design by Dieticians, where you can see 697 00:29:26,480 --> 00:29:29,880 Speaker 1: our range of nourished protein powders and our latest release, 698 00:29:29,920 --> 00:29:32,640 Speaker 1: which is our Glow and Rest hot chocolate mixes. 699 00:29:32,680 --> 00:29:34,080 Speaker 2: And we can't wait to hear what. 700 00:29:34,040 --> 00:29:36,520 Speaker 1: You think of them, and we will see you same time, 701 00:29:36,600 --> 00:29:38,720 Speaker 1: same place next week for our weekly episode. 702 00:29:38,800 --> 00:29:39,920 Speaker 2: Drops. Have a great week. 703 00:29:40,280 --> 00:29:41,120 Speaker 3: Thank you for listening.