1 00:00:00,600 --> 00:00:02,960 Speaker 1: Do you find it easy to get to sleep, or 2 00:00:03,000 --> 00:00:05,680 Speaker 1: maybe you get to sleep but then find yourself awake 3 00:00:05,920 --> 00:00:07,320 Speaker 1: a few hours later. 4 00:00:08,039 --> 00:00:10,560 Speaker 2: To celebrate the release of our brand. 5 00:00:10,320 --> 00:00:12,959 Speaker 1: New range of hot chocolates, on today's episode of The 6 00:00:13,039 --> 00:00:16,479 Speaker 1: Nutrition Couch, we are deep diving all things sleep and 7 00:00:16,640 --> 00:00:19,760 Speaker 1: also skin so you can be looking and feeling your 8 00:00:19,760 --> 00:00:23,400 Speaker 1: best every day. Hi, I'm Cusyburrow and on Leon Would 9 00:00:23,680 --> 00:00:26,200 Speaker 1: and together we bring you The Nutrition Couch, the weekly 10 00:00:26,200 --> 00:00:28,319 Speaker 1: podcast that keeps you up to date on everything you 11 00:00:28,360 --> 00:00:29,960 Speaker 1: need to know in the world of nutrition. 12 00:00:30,840 --> 00:00:33,279 Speaker 2: But as we cover all things nutrition. 13 00:00:33,600 --> 00:00:37,480 Speaker 1: Science, sleep and skin, we also have found. 14 00:00:37,200 --> 00:00:39,800 Speaker 2: A new delicious seed based snap in supermarkets. 15 00:00:39,800 --> 00:00:41,680 Speaker 1: We know you're going to love and if you are 16 00:00:41,760 --> 00:00:44,800 Speaker 1: lacking some motivation at the moment, we have some ideas 17 00:00:44,840 --> 00:00:45,640 Speaker 1: that might help. 18 00:00:45,520 --> 00:00:46,240 Speaker 2: You get moving. 19 00:00:47,080 --> 00:00:50,000 Speaker 1: So Leanne Today is the day that you have been 20 00:00:50,040 --> 00:00:52,920 Speaker 1: to our factory and collected our hot chocolates. 21 00:00:53,240 --> 00:00:54,600 Speaker 2: We've got two ranges. 22 00:00:54,680 --> 00:00:57,680 Speaker 1: We've got Rest which is a dairy based formulation to 23 00:00:57,840 --> 00:01:01,040 Speaker 1: facilitate and support a healthy night's sleep, and we have 24 00:01:01,120 --> 00:01:05,319 Speaker 1: a Gorgeous Blow, which is a non dairy coconut based 25 00:01:05,840 --> 00:01:10,880 Speaker 1: formulation that we have specifically developed to nourish healthy glowing skin. 26 00:01:11,760 --> 00:01:13,840 Speaker 1: So we thought that in line with that, it was 27 00:01:13,880 --> 00:01:16,119 Speaker 1: time perhaps to talk a little bit about all things 28 00:01:16,200 --> 00:01:18,399 Speaker 1: nutrition and sleep, because I don't think we've done it 29 00:01:18,400 --> 00:01:21,360 Speaker 1: for quite a while, and I know talking to women 30 00:01:21,480 --> 00:01:23,880 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 00:01:28,000 --> 00:01:32,720 Speaker 1: that those hormonial shifts directly impact sleep quality and even 33 00:01:32,720 --> 00:01:35,720 Speaker 1: the ability to get to sleep is such a huge 34 00:01:35,760 --> 00:01:38,800 Speaker 1: part of women's health and well being. And you know, 35 00:01:38,880 --> 00:01:41,520 Speaker 1: we have created this hot chocolate drink with some nutrients 36 00:01:41,560 --> 00:01:44,120 Speaker 1: which we'll go into detail about to help support a 37 00:01:44,160 --> 00:01:46,520 Speaker 1: healthy night sleep. But we thought, first of all, let's 38 00:01:46,560 --> 00:01:50,120 Speaker 1: talk about some general nutrition principles and some of the 39 00:01:50,120 --> 00:01:54,000 Speaker 1: things we observe that may be impacting your sleep. So, 40 00:01:54,200 --> 00:02:00,279 Speaker 1: first and foremost, my experience is people eat their peoples. 41 00:02:00,360 --> 00:02:02,480 Speaker 2: Women eat their dinner too late. 42 00:02:03,040 --> 00:02:05,160 Speaker 1: Now, there is no doubt that if you've eaten your 43 00:02:05,200 --> 00:02:07,440 Speaker 1: dinner within an hour or two when you're going to bed, 44 00:02:07,520 --> 00:02:10,400 Speaker 1: it will have a profound effect on sleep that you 45 00:02:10,480 --> 00:02:11,640 Speaker 1: may not even be considering. 46 00:02:12,120 --> 00:02:14,320 Speaker 2: So first and foremost, when. 47 00:02:14,200 --> 00:02:16,680 Speaker 1: You've had a meal, and often a larger meal, at 48 00:02:16,760 --> 00:02:18,080 Speaker 1: eight or nine o'clock at night. 49 00:02:18,680 --> 00:02:21,280 Speaker 2: Keep in mind that all your blood flow is directed 50 00:02:21,320 --> 00:02:22,600 Speaker 2: to the digestive. 51 00:02:22,120 --> 00:02:27,359 Speaker 1: System, and that physical discomfort even of having food, if 52 00:02:27,400 --> 00:02:31,480 Speaker 1: you suffer from reflux, if you feel bloated, if you 53 00:02:31,480 --> 00:02:34,960 Speaker 1: have a tendency to eat too much, that absolutely is 54 00:02:35,040 --> 00:02:37,600 Speaker 1: going to be made worse if you then lie down, 55 00:02:37,720 --> 00:02:40,720 Speaker 1: because all of that gastric acid that's there to support 56 00:02:40,760 --> 00:02:43,920 Speaker 1: digestion is more likely to come and repeat. You're luckily 57 00:02:44,000 --> 00:02:46,600 Speaker 1: to have gas and at a minimum leand we would 58 00:02:46,680 --> 00:02:50,079 Speaker 1: encourage people to have at least two hours after their 59 00:02:50,080 --> 00:02:51,880 Speaker 1: final meal of the day before they go to sleep, 60 00:02:51,880 --> 00:02:52,600 Speaker 1: if not longer. 61 00:02:52,680 --> 00:02:54,080 Speaker 2: Basically, the earlier the better. 62 00:02:54,120 --> 00:02:55,880 Speaker 1: It's much better for you to go to bed on 63 00:02:55,919 --> 00:02:58,640 Speaker 1: an empty stomach than it is to go And I 64 00:02:58,680 --> 00:03:00,360 Speaker 1: can't tell you how many clients in mind and have 65 00:03:00,480 --> 00:03:04,000 Speaker 1: reflux have abdominal this comfort. And we wonder why when 66 00:03:04,040 --> 00:03:06,840 Speaker 1: we're eating that largest meal of the day. So you want, 67 00:03:06,880 --> 00:03:10,000 Speaker 1: as I said, at least two hours between that final meal, 68 00:03:10,040 --> 00:03:13,080 Speaker 1: but I would say ideally three to four, because you 69 00:03:13,120 --> 00:03:15,360 Speaker 1: want to go so that you're actually ready to rest 70 00:03:15,360 --> 00:03:17,800 Speaker 1: as opposed to ready to digest, which is the state 71 00:03:17,840 --> 00:03:20,519 Speaker 1: the body will be in. And if you're someone who 72 00:03:20,600 --> 00:03:25,040 Speaker 1: finds that for whatever reason, your dinner is later. You 73 00:03:25,080 --> 00:03:27,200 Speaker 1: are much much better to have more food in the 74 00:03:27,280 --> 00:03:29,639 Speaker 1: day and have that hot meal at lunchtime and then 75 00:03:29,800 --> 00:03:32,120 Speaker 1: just use the evening meal as a lighter, half sized 76 00:03:32,120 --> 00:03:34,399 Speaker 1: top up. So that is a great time to utilize 77 00:03:34,520 --> 00:03:36,880 Speaker 1: some of those lower cow three hundred calorie pre made 78 00:03:36,920 --> 00:03:39,040 Speaker 1: meals that we often say are small. That's perfect for 79 00:03:39,120 --> 00:03:42,720 Speaker 1: that time of night, a soup an omelet, half a 80 00:03:42,760 --> 00:03:43,280 Speaker 1: portion of. 81 00:03:43,240 --> 00:03:44,920 Speaker 2: Dinner, and then have the half the next day. 82 00:03:45,120 --> 00:03:47,680 Speaker 1: Because in many cases leut I find people aren't even hungry, 83 00:03:48,080 --> 00:03:50,200 Speaker 1: but it's like they eat on AUTOQ anyway and still 84 00:03:50,240 --> 00:03:52,520 Speaker 1: have dinner even though it's eight o'clock. And sometimes I 85 00:03:52,520 --> 00:03:54,720 Speaker 1: have a client text me and say, look, I'm actually 86 00:03:54,720 --> 00:03:56,480 Speaker 1: not that hungry. Is it okay if I skip dinner? 87 00:03:56,520 --> 00:03:59,360 Speaker 1: And I say absolutely. There's so many of us that 88 00:03:59,400 --> 00:04:01,600 Speaker 1: have that belief that we must eat well. If you've 89 00:04:01,600 --> 00:04:04,280 Speaker 1: eaten a decent lunch, if you've had a snack late afternoon, 90 00:04:04,320 --> 00:04:06,560 Speaker 1: and you're genuinely not hungry, it's not going to hurt 91 00:04:06,560 --> 00:04:09,280 Speaker 1: you to occasionally not eat, So don't be scared of that. 92 00:04:09,320 --> 00:04:11,280 Speaker 1: Really listen to your body and see if you need 93 00:04:11,320 --> 00:04:14,160 Speaker 1: to eat or not that's the first thing. The next 94 00:04:14,360 --> 00:04:17,680 Speaker 1: thing that pops up straight away Leande is caffeine. Now, 95 00:04:17,720 --> 00:04:20,880 Speaker 1: we often think of caffeine just in a cup of coffee, 96 00:04:20,920 --> 00:04:22,760 Speaker 1: so people will say, look, I have to have a 97 00:04:22,760 --> 00:04:24,880 Speaker 1: caffeine cut off at twelve o'clock or two o'clock in 98 00:04:24,880 --> 00:04:28,560 Speaker 1: the afternoon. But caffeine comes in a number of other foods, 99 00:04:28,600 --> 00:04:31,960 Speaker 1: and in particular it's in dark chocolate. So I certainly 100 00:04:32,000 --> 00:04:33,880 Speaker 1: have a lot of clients who might stay well clear 101 00:04:33,920 --> 00:04:36,279 Speaker 1: of the tea and coffee in the afternoon, but they're 102 00:04:36,400 --> 00:04:38,400 Speaker 1: very happy to sit down to a chocolate based tree 103 00:04:38,560 --> 00:04:41,760 Speaker 1: after dinner. And if your caffeine sensitive, that will absolutely 104 00:04:41,800 --> 00:04:43,920 Speaker 1: impact you. Because you've just looked up how much caffeine's 105 00:04:43,920 --> 00:04:44,560 Speaker 1: in dark chocolate. 106 00:04:44,600 --> 00:04:45,400 Speaker 2: It's quite high. 107 00:04:45,560 --> 00:04:47,799 Speaker 3: No, it's only small amount I think one out serving, 108 00:04:47,800 --> 00:04:50,680 Speaker 3: which is roughly thirty grams, which if you're having a 109 00:04:50,720 --> 00:04:52,960 Speaker 3: standard serving cyber okay. But if you're having far more 110 00:04:53,000 --> 00:04:55,120 Speaker 3: than just a couple of squares of chocolate, maybe you're 111 00:04:55,120 --> 00:04:57,039 Speaker 3: getting in a bit more. But it's only around twenty 112 00:04:57,120 --> 00:05:01,400 Speaker 3: to sixty milligrams of caffeine, depending on obviously the brand 113 00:05:01,440 --> 00:05:04,039 Speaker 3: and the type and how much percentage of coco yeah, 114 00:05:04,040 --> 00:05:06,559 Speaker 3: that's based on about seventy to eighty percent coco as well, 115 00:05:06,680 --> 00:05:08,800 Speaker 3: So twenty milligrams is roughly you know, what's in a 116 00:05:08,800 --> 00:05:11,120 Speaker 3: cup of tea as well, not too much, but again 117 00:05:11,279 --> 00:05:14,160 Speaker 3: depending on brand and type, it could be up to sixty. 118 00:05:14,240 --> 00:05:14,760 Speaker 2: So if you are a. 119 00:05:14,760 --> 00:05:17,200 Speaker 3: Caffeine sensitive, I think that may make an impact. 120 00:05:17,240 --> 00:05:18,400 Speaker 2: But if you're not, like I. 121 00:05:18,360 --> 00:05:19,600 Speaker 3: Know, you know, I've got friends of mine that can 122 00:05:19,640 --> 00:05:21,400 Speaker 3: have a latte at eleven pm and go to sleep 123 00:05:21,440 --> 00:05:24,279 Speaker 3: five minutes later, they're fine. So it's really probably only 124 00:05:24,440 --> 00:05:26,800 Speaker 3: for those caffeine in sensitive folks that you'd probably want 125 00:05:26,800 --> 00:05:29,640 Speaker 3: to worry about that. Also, considering that caffeine has a 126 00:05:29,680 --> 00:05:32,320 Speaker 3: six hour half life, so six hours after you've had 127 00:05:32,320 --> 00:05:34,440 Speaker 3: a cup of coffee at midday, six hours later, there's 128 00:05:34,440 --> 00:05:36,400 Speaker 3: still half the amount of caffeine in your system. 129 00:05:36,720 --> 00:05:39,920 Speaker 1: True, but I think sixty milligrams is not insignificant considering 130 00:05:39,920 --> 00:05:42,240 Speaker 1: that a shot of coffee is one hundred. But I 131 00:05:42,279 --> 00:05:44,840 Speaker 1: think for people, whether or not your caffeine sensitive, if 132 00:05:44,880 --> 00:05:48,520 Speaker 1: you have trouble sleeping, it's certainly worth going without the 133 00:05:48,560 --> 00:05:51,120 Speaker 1: caffeine to see if it helps. So just be mindful 134 00:05:51,160 --> 00:05:52,960 Speaker 1: if you're having something after dinner as a tree, and 135 00:05:53,000 --> 00:05:55,120 Speaker 1: it's generally chocolate based, because you do get a little 136 00:05:55,120 --> 00:05:57,560 Speaker 1: bit from milk chocolate as well. You're probably better to 137 00:05:57,560 --> 00:06:00,680 Speaker 1: swat maybe and do something like our like a hot 138 00:06:00,720 --> 00:06:05,440 Speaker 1: chocolate that we've formulated in here, some frozen yogat, something 139 00:06:05,440 --> 00:06:07,760 Speaker 1: that doesn't have the chocolate base, just to see if 140 00:06:07,800 --> 00:06:09,960 Speaker 1: it does help, particularly if you're one of those people 141 00:06:10,000 --> 00:06:12,120 Speaker 1: who struggle, because I should say is an offside. One 142 00:06:12,200 --> 00:06:15,039 Speaker 1: of the reasons that perimenopause, when postmenopause are women struggle 143 00:06:15,080 --> 00:06:18,240 Speaker 1: with sleep is that when you're going through those hormonal changes, 144 00:06:18,320 --> 00:06:21,320 Speaker 1: the hypothalamus goes chaotic, it goes all crazy, and. 145 00:06:21,279 --> 00:06:23,000 Speaker 2: It doesn't know if it's asleep or awake. 146 00:06:23,040 --> 00:06:25,119 Speaker 1: And that's the hormonal shift that comes as you reduce 147 00:06:25,279 --> 00:06:28,280 Speaker 1: estrogen over time. So it's not just you, it's actually 148 00:06:28,279 --> 00:06:30,719 Speaker 1: profound hormonal shifts in the body that are causing that. 149 00:06:31,160 --> 00:06:32,880 Speaker 1: So then it comes down to how do we best 150 00:06:32,880 --> 00:06:35,520 Speaker 1: manage it given that that's physiologically going to happen whether 151 00:06:35,520 --> 00:06:37,919 Speaker 1: we like it or not. So certainly paying attention to 152 00:06:37,960 --> 00:06:39,479 Speaker 1: are you eating chocolate and the like? 153 00:06:39,520 --> 00:06:40,200 Speaker 2: And I have quite a. 154 00:06:40,160 --> 00:06:42,719 Speaker 1: Few clients who have diet soft drink at night so 155 00:06:43,120 --> 00:06:44,719 Speaker 1: they avoid having it in the day and then they 156 00:06:44,800 --> 00:06:48,080 Speaker 1: might have a cheeky diet coke or Pepsi max with dinner. Well, again, 157 00:06:48,200 --> 00:06:50,000 Speaker 1: it is a source of caffeine. It's not as high 158 00:06:50,000 --> 00:06:52,800 Speaker 1: as start chocolate I think from memory, I think it's 159 00:06:52,839 --> 00:06:56,240 Speaker 1: about thirty to fifty milligrams in a buddy bottle of 160 00:06:56,480 --> 00:06:59,400 Speaker 1: diet soft drink like cola soft drink. So again, if 161 00:06:59,440 --> 00:07:01,560 Speaker 1: you have that part of your routine and you're struggling 162 00:07:01,600 --> 00:07:04,599 Speaker 1: with your sleep, it's probably worth going without it or 163 00:07:04,600 --> 00:07:07,120 Speaker 1: trying a caffeine free variety to see if that does help. 164 00:07:07,760 --> 00:07:09,680 Speaker 1: And then finally that the point I want to talk 165 00:07:09,680 --> 00:07:14,000 Speaker 1: about in terms of sleep and nutrition is the alcohol. Now, 166 00:07:14,080 --> 00:07:18,320 Speaker 1: alcohol generally disrupts sleep. There's strong evidence to show that 167 00:07:18,360 --> 00:07:20,720 Speaker 1: it impacts the ability to get into a deep sleep, 168 00:07:20,720 --> 00:07:22,440 Speaker 1: which is why you might find that when you've had 169 00:07:22,440 --> 00:07:24,520 Speaker 1: a few drinks you sort of pass out and then 170 00:07:24,600 --> 00:07:28,640 Speaker 1: wake up a little bit later. But it's also incredibly dehydrating. Now, 171 00:07:28,640 --> 00:07:31,320 Speaker 1: if you're dehydrated, and particularly if you've had it with 172 00:07:31,360 --> 00:07:35,160 Speaker 1: a salty meal, that again will impact your sleep. So 173 00:07:35,280 --> 00:07:37,800 Speaker 1: certainly it's worth considering do you really need that glass 174 00:07:37,800 --> 00:07:40,400 Speaker 1: of wine and if your sleep is being so severely impacted, 175 00:07:40,920 --> 00:07:42,760 Speaker 1: is it worth going alcohol free for a while to 176 00:07:42,760 --> 00:07:44,920 Speaker 1: see if it is improved. And I just today's spiritual 177 00:07:45,000 --> 00:07:47,680 Speaker 1: client who said to me that the number one thing 178 00:07:47,720 --> 00:07:50,640 Speaker 1: she noticed since giving up her wine each night was 179 00:07:50,800 --> 00:07:52,920 Speaker 1: the impact on her sleep, because when she would have 180 00:07:52,960 --> 00:07:55,400 Speaker 1: a glass of wine, she would wake up several times 181 00:07:55,440 --> 00:07:58,360 Speaker 1: and it was disrupting her sleep. And the issue is 182 00:07:58,400 --> 00:08:01,120 Speaker 1: that is that she continued to wake up through the 183 00:08:01,200 --> 00:08:05,560 Speaker 1: night and have disturbed sleep, and hence it really impacted her. 184 00:08:06,320 --> 00:08:08,720 Speaker 1: But in terms of some key nutrients known to help 185 00:08:08,760 --> 00:08:12,200 Speaker 1: perhaps benefit sleep, certainly, one of the reasons that we've 186 00:08:12,240 --> 00:08:14,680 Speaker 1: added some the amino acid l trip to faane to 187 00:08:14,720 --> 00:08:17,000 Speaker 1: our resttop chocolate is that there is evidence to show 188 00:08:17,040 --> 00:08:19,960 Speaker 1: that helps promote a sleep cycle. So that's one of 189 00:08:19,960 --> 00:08:22,720 Speaker 1: the key things. We know that magnesium helps is a 190 00:08:22,800 --> 00:08:25,800 Speaker 1: muscle relaxant, so we've added some magnesium in as well 191 00:08:25,840 --> 00:08:28,920 Speaker 1: to that mix. The other nutrients are a couple of 192 00:08:28,960 --> 00:08:32,559 Speaker 1: herbal additions that we know have got some evidence based 193 00:08:32,600 --> 00:08:32,920 Speaker 1: to them. 194 00:08:33,160 --> 00:08:35,640 Speaker 3: Yeah, we've got glycine, which is a good one. Obviously, 195 00:08:35,679 --> 00:08:39,040 Speaker 3: you know there's not strong, strong evidence based to these ingredients, 196 00:08:39,080 --> 00:08:42,079 Speaker 3: but there are some small, more emerging studies and research 197 00:08:42,160 --> 00:08:45,199 Speaker 3: coming through. So Glycine was an important supplement that has 198 00:08:45,320 --> 00:08:47,600 Speaker 3: been shown in some small studies to sort of trigger 199 00:08:47,600 --> 00:08:49,920 Speaker 3: a drop in body temperature and at the same time 200 00:08:49,960 --> 00:08:52,680 Speaker 3: help people to fall asleep more quickly and spend more 201 00:08:52,679 --> 00:08:56,040 Speaker 3: time in that deep ram type slip. We've also put 202 00:08:56,120 --> 00:08:58,400 Speaker 3: Kamamle extract in there. We know a lot about clients 203 00:08:58,440 --> 00:09:00,960 Speaker 3: that love a cup of Cama mail full bed. It's 204 00:09:01,080 --> 00:09:03,319 Speaker 3: very calming, it helps them wind down for the night. 205 00:09:03,800 --> 00:09:06,439 Speaker 3: Passionflower extract is something that we've used and it's a 206 00:09:06,440 --> 00:09:09,840 Speaker 3: beautiful little botanical there's some small research studies that show 207 00:09:09,880 --> 00:09:13,200 Speaker 3: that it helps you treat anxiety, sleep and insomnia. And 208 00:09:13,480 --> 00:09:16,160 Speaker 3: Jujube extract is our last one, which again there's some 209 00:09:16,160 --> 00:09:18,640 Speaker 3: small research studies that have shown that it can help 210 00:09:18,679 --> 00:09:22,960 Speaker 3: to increase the total sleep time. Some beautiful ingredients in there, 211 00:09:23,000 --> 00:09:26,240 Speaker 3: some active botanical ingredients as well, and it's all coming 212 00:09:26,280 --> 00:09:30,160 Speaker 3: together in a really beautiful, creamy blend of our rest 213 00:09:30,200 --> 00:09:33,319 Speaker 3: hot chocolate, which is available at design by a dietitian. 214 00:09:33,400 --> 00:09:34,840 Speaker 3: So we're so so proud of it. We think it 215 00:09:34,880 --> 00:09:37,079 Speaker 3: tastes amazing, but we are biased, so you'll have to 216 00:09:37,160 --> 00:09:39,199 Speaker 3: jump on order some and try some of yourself just 217 00:09:39,200 --> 00:09:39,840 Speaker 3: to see if you think. 218 00:09:39,760 --> 00:09:40,560 Speaker 2: It's as good as we do. 219 00:09:41,320 --> 00:09:44,040 Speaker 1: So talking about rest for nights sleep and by all 220 00:09:44,040 --> 00:09:47,319 Speaker 1: means actually if you have any other remedies or strategies 221 00:09:47,360 --> 00:09:49,840 Speaker 1: that you use to promote a healthy sleep, do let 222 00:09:49,880 --> 00:09:52,320 Speaker 1: us know on our Instagram. But the other thing we 223 00:09:52,360 --> 00:09:55,559 Speaker 1: wanted to talk about today because we've released the skin 224 00:09:55,760 --> 00:09:58,880 Speaker 1: version below, which is a dairy free mix, because we 225 00:09:58,920 --> 00:10:01,960 Speaker 1: know a lot of people and totally find dairy upsets 226 00:10:01,960 --> 00:10:04,560 Speaker 1: their skin, and hence we wanted a dairy feed mix 227 00:10:04,640 --> 00:10:07,360 Speaker 1: with still a collagen base, is talk about the role 228 00:10:07,520 --> 00:10:10,200 Speaker 1: nutrition plays in our skin health. And the first thing, 229 00:10:10,240 --> 00:10:13,240 Speaker 1: as dieticians we will say is there is not one 230 00:10:13,400 --> 00:10:17,440 Speaker 1: food that you can eat to determine or ensure that 231 00:10:17,480 --> 00:10:20,040 Speaker 1: you've got healthy skin, because skin comes down to the 232 00:10:20,040 --> 00:10:22,800 Speaker 1: health of our body, and that is very much in 233 00:10:22,880 --> 00:10:23,319 Speaker 1: terms of. 234 00:10:23,280 --> 00:10:25,319 Speaker 2: Our overall nutrition platform. 235 00:10:25,480 --> 00:10:28,280 Speaker 1: Now, skin cells turn over about every three months or so, 236 00:10:28,679 --> 00:10:31,880 Speaker 1: and so it's very interesting that when a client will 237 00:10:31,880 --> 00:10:34,440 Speaker 1: start a new diet regime and be eating a lot 238 00:10:34,520 --> 00:10:36,880 Speaker 1: more dietary fiber and a lot more Omega three fat 239 00:10:36,960 --> 00:10:39,160 Speaker 1: and get rid of a lot of the process feeds 240 00:10:39,160 --> 00:10:41,880 Speaker 1: that with quite quickly the look, and the change of 241 00:10:41,920 --> 00:10:45,000 Speaker 1: their energy and their skin happens quite quickly. 242 00:10:45,520 --> 00:10:46,680 Speaker 2: And that is not by chance. 243 00:10:46,720 --> 00:10:48,920 Speaker 1: It's because you do see that in the eyes and 244 00:10:48,960 --> 00:10:51,320 Speaker 1: the skin very very quickly. But it's not a matter 245 00:10:51,360 --> 00:10:53,199 Speaker 1: of just popping some Amiga threes and off you go. 246 00:10:53,360 --> 00:10:55,600 Speaker 1: It's really about making sure that you're ticking a box 247 00:10:55,600 --> 00:10:58,280 Speaker 1: on a number of those key nutrients. So the first 248 00:10:58,280 --> 00:11:00,800 Speaker 1: thing to check is what we call the health of 249 00:11:00,800 --> 00:11:04,640 Speaker 1: your digestive track and how much range of plant based 250 00:11:04,640 --> 00:11:07,440 Speaker 1: foods and dietary fiber you're having. So it's getting those 251 00:11:07,480 --> 00:11:09,920 Speaker 1: seven to ten serves of fresh fruit and veggies every day. 252 00:11:09,960 --> 00:11:12,200 Speaker 1: And that's constantly what I'm saying to my clients. You 253 00:11:12,280 --> 00:11:13,000 Speaker 1: need more fresh. 254 00:11:12,840 --> 00:11:14,360 Speaker 2: Food in the day. You need at least a couple 255 00:11:14,400 --> 00:11:14,880 Speaker 2: of serves. 256 00:11:14,880 --> 00:11:17,200 Speaker 1: It's not good enough just to have toast and cheese 257 00:11:17,320 --> 00:11:18,080 Speaker 1: or toasting and egg. 258 00:11:18,120 --> 00:11:21,280 Speaker 2: Where's the tomato? Where's the addition? At each and every meal. 259 00:11:21,320 --> 00:11:24,079 Speaker 1: There needs to be fresh food and that range because 260 00:11:24,080 --> 00:11:27,040 Speaker 1: that promotes the gut microbiome diversity. And that's where we're 261 00:11:27,040 --> 00:11:30,040 Speaker 1: looking at a range of different foods, different seeds, different nuts, 262 00:11:30,040 --> 00:11:32,040 Speaker 1: different grains. The more of those the better. When it 263 00:11:32,080 --> 00:11:34,480 Speaker 1: comes to overall digestive help. And that's why I do 264 00:11:34,640 --> 00:11:36,800 Speaker 1: like salad bags because you get a range of different 265 00:11:37,080 --> 00:11:39,720 Speaker 1: vegetables going in, Whereas, particularly at the moment they end, 266 00:11:39,760 --> 00:11:41,480 Speaker 1: the cost of food is so high. Like you go 267 00:11:41,520 --> 00:11:43,480 Speaker 1: to make a super a salad, it's costing you twenty 268 00:11:43,520 --> 00:11:45,640 Speaker 1: thirty dollars by the time you buy the leaves and 269 00:11:45,640 --> 00:11:47,440 Speaker 1: the tomatoes and the cats can wear as at least 270 00:11:47,440 --> 00:11:49,760 Speaker 1: in a salad bag you get several different types of 271 00:11:49,800 --> 00:11:51,840 Speaker 1: lettuce and mixed things, so you get some of those 272 00:11:51,960 --> 00:11:54,439 Speaker 1: range of nutrients at a much more friendly price point. 273 00:11:55,120 --> 00:11:55,960 Speaker 2: The next is. 274 00:11:55,880 --> 00:11:59,160 Speaker 1: The good fats, now the good fat ratios in our diet. 275 00:11:59,360 --> 00:12:02,560 Speaker 1: Predicting flammation and inflammation is one of the key things 276 00:12:02,840 --> 00:12:05,200 Speaker 1: that will predict how your skin looks and feels. If 277 00:12:05,240 --> 00:12:08,960 Speaker 1: your skin's inflames, you'll notice redness, you'll notice dryness. And 278 00:12:09,000 --> 00:12:11,040 Speaker 1: that's why we often talk about a fish oil and 279 00:12:11,080 --> 00:12:14,120 Speaker 1: Amega three is being so powerful because they are the 280 00:12:14,240 --> 00:12:15,640 Speaker 1: powerful anti inflammetry. 281 00:12:15,720 --> 00:12:17,960 Speaker 2: So if you really want your skin to be better 282 00:12:18,000 --> 00:12:20,480 Speaker 2: quality and texture, you've got to eat more early fish. 283 00:12:20,520 --> 00:12:22,160 Speaker 1: You've got to eat more sardines, you've got to eat 284 00:12:22,160 --> 00:12:24,400 Speaker 1: more salmon. With the skin, you've got to have those 285 00:12:24,440 --> 00:12:27,240 Speaker 1: really high quality amiga three fats, and if you're not 286 00:12:27,320 --> 00:12:30,199 Speaker 1: a fish eater, certainly trying a fish or capsule or 287 00:12:30,760 --> 00:12:34,880 Speaker 1: the seeds and in particular things like sunflower seeds, pumpkin seeds. 288 00:12:34,920 --> 00:12:36,719 Speaker 1: That's why we like the munch snacks and we've got 289 00:12:36,720 --> 00:12:38,800 Speaker 1: another seed based snacks to talk about in a minute, 290 00:12:38,960 --> 00:12:42,400 Speaker 1: because they super load those anti inflammatory fats and basically 291 00:12:42,520 --> 00:12:45,640 Speaker 1: undo some of the damage that comes from day to 292 00:12:45,720 --> 00:12:48,920 Speaker 1: day life and eating, having caffeine and being dehydrated and 293 00:12:49,000 --> 00:12:52,319 Speaker 1: all the things we do on the weekends. And then nutritionally, 294 00:12:52,679 --> 00:12:55,800 Speaker 1: certainly there is evidence for vitamin seed. Now we have 295 00:12:55,920 --> 00:12:58,840 Speaker 1: added vitamin C as an evidence based to Glow for 296 00:12:58,920 --> 00:13:02,400 Speaker 1: that reason. Basically, vitamin C is involved in new cell 297 00:13:02,480 --> 00:13:05,920 Speaker 1: generation and collagen formation in the body, and because it's 298 00:13:05,920 --> 00:13:08,600 Speaker 1: a water soluble vitamin, you really can superload it. So 299 00:13:09,280 --> 00:13:12,520 Speaker 1: it's very high in berries, but also things like Mandarin's oranges, 300 00:13:12,600 --> 00:13:15,480 Speaker 1: Kiwi fruit, red capsic and sweet potato. 301 00:13:15,640 --> 00:13:18,080 Speaker 2: So you certainly would want to be including. 302 00:13:17,960 --> 00:13:20,800 Speaker 1: At least two to three of those brightly colored vitamin 303 00:13:20,880 --> 00:13:24,160 Speaker 1: C rich vegetables every single day. That's where you're going 304 00:13:24,200 --> 00:13:26,960 Speaker 1: to superload vitamin C. And even in short term studies. Actually, 305 00:13:27,360 --> 00:13:30,280 Speaker 1: when people have superloaded beat a carotene or carrot like 306 00:13:30,320 --> 00:13:32,400 Speaker 1: having a lot of carrots and your skin might go 307 00:13:32,440 --> 00:13:34,760 Speaker 1: a little bit orange, there's evidence to show that it 308 00:13:34,800 --> 00:13:38,440 Speaker 1: improves the color and tone of your skin within days. 309 00:13:38,480 --> 00:13:41,480 Speaker 1: That's how quick that is. So certainly we've included vitamin 310 00:13:41,520 --> 00:13:44,640 Speaker 1: C in our skin formulation, and we have included collagen 311 00:13:44,800 --> 00:13:47,480 Speaker 1: a strong source of collagen on a daily basis has 312 00:13:47,480 --> 00:13:51,359 Speaker 1: been shown to improve cell quality and strength and elasticity. 313 00:13:51,920 --> 00:13:53,840 Speaker 1: And then the third nutrient we've put in the skin 314 00:13:53,880 --> 00:13:56,599 Speaker 1: gow formula is coenzyme q ten, which is basically a 315 00:13:56,679 --> 00:13:59,800 Speaker 1: very powerful antioxidant and I first became familiar with co 316 00:14:00,320 --> 00:14:02,000 Speaker 1: q ten working with heart value patients. 317 00:14:02,000 --> 00:14:03,800 Speaker 2: It has been proven to improve blood. 318 00:14:03,520 --> 00:14:06,920 Speaker 1: Flow and certainly for skin health, it's linked to vitamin 319 00:14:07,000 --> 00:14:09,880 Speaker 1: C and basically keeps our cells healthier. And when our 320 00:14:09,920 --> 00:14:12,000 Speaker 1: cells are healthier, our skin will look better and have 321 00:14:12,040 --> 00:14:14,520 Speaker 1: a better texture and color, which is what we're seeing 322 00:14:14,520 --> 00:14:15,440 Speaker 1: each day when we look. 323 00:14:15,280 --> 00:14:15,760 Speaker 2: In the mirror. 324 00:14:16,600 --> 00:14:18,880 Speaker 3: And there's also been some small research studies that show 325 00:14:18,920 --> 00:14:22,120 Speaker 3: that dietary intakes of coenzyme q ten can also see 326 00:14:22,160 --> 00:14:25,400 Speaker 3: small improvements in wrinkle area of fraction and also skin 327 00:14:25,520 --> 00:14:27,920 Speaker 3: smoothness as well. And then just going back to the 328 00:14:27,960 --> 00:14:30,600 Speaker 3: collagen that you mentioned, suzi is such a powerful nutrients 329 00:14:30,600 --> 00:14:33,040 Speaker 3: and we're seeing more and more research studies coming out 330 00:14:33,040 --> 00:14:36,480 Speaker 3: to show how important it is in terms of improvements 331 00:14:36,480 --> 00:14:39,640 Speaker 3: with skin elasticity and also skin hydration as well. But 332 00:14:39,680 --> 00:14:41,920 Speaker 3: it's really important that you take the right dose of this. 333 00:14:42,120 --> 00:14:44,960 Speaker 3: So the research really shows that it's two to three 334 00:14:45,040 --> 00:14:48,200 Speaker 3: grams of collagen a day. If you take half a 335 00:14:48,240 --> 00:14:50,360 Speaker 3: gram or one gram of collagen a day, you're not 336 00:14:50,400 --> 00:14:53,400 Speaker 3: going to see the benefits that the research actually shows. 337 00:14:53,400 --> 00:14:55,440 Speaker 3: So you have to make sure that when you're reading 338 00:14:55,480 --> 00:14:58,280 Speaker 3: about these nutrients, and you're hearing about these nutrients like protein. 339 00:14:58,320 --> 00:15:01,160 Speaker 3: For example, if you take ten grams of powder, as 340 00:15:01,280 --> 00:15:03,080 Speaker 3: that's the only part of the meal of snack you're 341 00:15:03,120 --> 00:15:04,760 Speaker 3: having it in, that's not very much. But if you 342 00:15:04,800 --> 00:15:06,720 Speaker 3: get that up to twenty or thirty grams, you're going 343 00:15:06,800 --> 00:15:09,240 Speaker 3: to see the benefits from a metabolic benefit. Same deal 344 00:15:09,280 --> 00:15:09,760 Speaker 3: with collagen. 345 00:15:09,840 --> 00:15:10,800 Speaker 2: You take a gram, you. 346 00:15:10,760 --> 00:15:13,360 Speaker 3: Won't see anything. You take between two to three grams 347 00:15:13,400 --> 00:15:15,600 Speaker 3: and you will see some benefits because that's where the 348 00:15:15,640 --> 00:15:18,320 Speaker 3: research really sits. So you have to ensure that you 349 00:15:18,400 --> 00:15:21,120 Speaker 3: take the right dose in the therapeutic dose that the 350 00:15:21,200 --> 00:15:23,920 Speaker 3: research shows. So with collagen, it definitely is two to 351 00:15:24,000 --> 00:15:28,040 Speaker 3: three grams are serving and in our glow hot chocolate. 352 00:15:28,480 --> 00:15:30,320 Speaker 3: I'm pretty sure. So you see correct me if I'm wrong. 353 00:15:30,400 --> 00:15:32,720 Speaker 3: We have two and a half grams are serving, don't. 354 00:15:32,480 --> 00:15:34,320 Speaker 2: We all right? 355 00:15:34,320 --> 00:15:35,880 Speaker 3: I don't think I really have too much more to 356 00:15:35,880 --> 00:15:37,720 Speaker 3: add there. I think you pretty much ticked it all off. 357 00:15:37,760 --> 00:15:41,000 Speaker 3: But absolutely fresh as best. The more brightly colored you 358 00:15:41,040 --> 00:15:43,800 Speaker 3: can get frozen is fine, canned, you know, tin fruits 359 00:15:43,800 --> 00:15:46,280 Speaker 3: and veggies as well, they're all fine. But the more 360 00:15:46,440 --> 00:15:48,840 Speaker 3: diversity and the more color that you can get in obviously, 361 00:15:48,880 --> 00:15:51,880 Speaker 3: the more nutrients and more vitamins, the more minerals, the 362 00:15:51,880 --> 00:15:54,480 Speaker 3: more antioxidants and polyphenols that you're going to get through 363 00:15:54,480 --> 00:15:56,160 Speaker 3: your diet. And you can't do that if you're just 364 00:15:56,200 --> 00:15:58,960 Speaker 3: having chicken, broccoli and brown rice every single day, if 365 00:15:58,960 --> 00:16:01,920 Speaker 3: you're having grilled fish with sweet potato and green beans 366 00:16:01,960 --> 00:16:04,600 Speaker 3: every single day, you have to make sure you're essentially 367 00:16:04,640 --> 00:16:07,280 Speaker 3: eating the rainbow. As corny as that sounds, that is 368 00:16:07,320 --> 00:16:09,560 Speaker 3: the best possible thing you can do for your skin, 369 00:16:09,800 --> 00:16:12,960 Speaker 3: and also remembering those environmental factors as well. If you're 370 00:16:13,280 --> 00:16:15,600 Speaker 3: hugely stressed and you're not sleeping. Well, that's not going 371 00:16:15,680 --> 00:16:17,480 Speaker 3: to have a great impact on your skin. If you're 372 00:16:17,520 --> 00:16:20,040 Speaker 3: somebody who smokes, your skin has no help. If you 373 00:16:20,080 --> 00:16:22,160 Speaker 3: go out in the Sunshinese day and you never ever 374 00:16:22,200 --> 00:16:24,800 Speaker 3: wear sunscreen, you've got no you know, you've really got 375 00:16:24,800 --> 00:16:26,560 Speaker 3: no hope for glowing skin. So there's a lot of 376 00:16:26,680 --> 00:16:29,280 Speaker 3: environmental and lifestyle things that we can do as well. 377 00:16:29,480 --> 00:16:32,560 Speaker 3: And also, of course, exercises wonderful. It increases blood flow, 378 00:16:32,600 --> 00:16:34,680 Speaker 3: it gets you know, blood moving through the body. That's 379 00:16:34,720 --> 00:16:38,280 Speaker 3: also really important for glowing skin, as is a great 380 00:16:38,440 --> 00:16:41,000 Speaker 3: skin care foundation and a routine. You know, if you 381 00:16:41,080 --> 00:16:44,040 Speaker 3: routinely go out drinking, you have a late night, you're 382 00:16:44,120 --> 00:16:46,960 Speaker 3: standing around people smoking cigarette, you're getting that passive smoke, 383 00:16:47,000 --> 00:16:48,320 Speaker 3: and then you come home and you don't take your 384 00:16:48,320 --> 00:16:52,360 Speaker 3: makeup off before bed, you've got no helpe. So our 385 00:16:52,360 --> 00:16:54,960 Speaker 3: hot chocket is great, but it's not that great. You've 386 00:16:55,000 --> 00:16:56,520 Speaker 3: got to do the basics too. 387 00:16:56,760 --> 00:16:57,800 Speaker 2: I need to see it negative. 388 00:16:57,800 --> 00:16:59,200 Speaker 1: If they can, I just quote you on that you've 389 00:16:59,200 --> 00:17:00,880 Speaker 1: got if you're out What did you say, if you're 390 00:17:00,880 --> 00:17:02,200 Speaker 1: out in the sun, you've got no hope. 391 00:17:05,600 --> 00:17:06,760 Speaker 2: Wipe uplifting. 392 00:17:07,359 --> 00:17:10,280 Speaker 3: But we also cancer safe as well. We would like 393 00:17:10,320 --> 00:17:12,760 Speaker 3: our listeners to wear our sun. It's very important, particularly 394 00:17:12,760 --> 00:17:13,320 Speaker 3: in Australia. 395 00:17:13,480 --> 00:17:15,439 Speaker 1: She's just got and kicked up all the hot chocolates, 396 00:17:15,480 --> 00:17:16,399 Speaker 1: so she's very tired. 397 00:17:16,560 --> 00:17:19,720 Speaker 2: Like I'm gonna be very positive, I. 398 00:17:19,680 --> 00:17:22,399 Speaker 1: Would say, though, when it comes to Omega threes, always 399 00:17:22,400 --> 00:17:23,879 Speaker 1: have the skin on the salmon if you like it, 400 00:17:23,920 --> 00:17:26,480 Speaker 1: because a significant component of the Amiga threes is in 401 00:17:26,520 --> 00:17:27,000 Speaker 1: the skin. 402 00:17:27,560 --> 00:17:29,040 Speaker 2: So do that with the salt. 403 00:17:29,080 --> 00:17:31,960 Speaker 1: I know you join amazing crispy skin salmon. Don't throw 404 00:17:32,000 --> 00:17:33,720 Speaker 1: that out like it's some people give it to like 405 00:17:33,760 --> 00:17:34,200 Speaker 1: to the cat. 406 00:17:34,840 --> 00:17:36,640 Speaker 3: No, I no, it's my favorite part. 407 00:17:36,640 --> 00:17:37,520 Speaker 2: But you've got to salt it. 408 00:17:37,640 --> 00:17:39,600 Speaker 3: Yeah, You've got to salt the crap out of it 409 00:17:39,640 --> 00:17:41,119 Speaker 3: for it to be good and crispy. 410 00:17:41,240 --> 00:17:44,040 Speaker 2: Yeah, or in the air fry it comes really crispy. Back. 411 00:17:44,040 --> 00:17:46,520 Speaker 1: You've got to because I naturally don't urg towards the 412 00:17:46,560 --> 00:17:48,480 Speaker 1: skin like I certainly would be taking it off. And 413 00:17:48,600 --> 00:17:51,080 Speaker 1: even one of my little boys loves bara. One doesn't 414 00:17:51,119 --> 00:17:53,119 Speaker 1: like salmon. They like Barra mundy. So I'll do the 415 00:17:53,160 --> 00:17:55,920 Speaker 1: salmon for me and my other little boy. And then 416 00:17:56,240 --> 00:17:58,760 Speaker 1: one Gus only doesn't like the pink fish as much. 417 00:17:58,800 --> 00:18:02,359 Speaker 1: He'll like sparramu, but often even the barren mundy skin 418 00:18:02,560 --> 00:18:04,040 Speaker 1: like I'll take it off, whereas I think, oh, you 419 00:18:04,080 --> 00:18:05,520 Speaker 1: got to leave it on, because actually it's got a 420 00:18:05,520 --> 00:18:08,239 Speaker 1: significant component of those omega threes in it. And I 421 00:18:08,320 --> 00:18:10,160 Speaker 1: know some people listening will be thinking, oh, I don't 422 00:18:10,200 --> 00:18:13,240 Speaker 1: like fish, which is a tricky one. So if you 423 00:18:13,280 --> 00:18:15,639 Speaker 1: don't like fish and can tolerate fish or capsules, I 424 00:18:15,680 --> 00:18:18,040 Speaker 1: certainly would be doing that for the long chain omega 425 00:18:18,040 --> 00:18:21,960 Speaker 1: three fats that you only really get from long chain fish. Now, 426 00:18:22,240 --> 00:18:23,800 Speaker 1: if you worry about it, repeating it, put them in 427 00:18:23,840 --> 00:18:25,920 Speaker 1: the freezer and then they dissolve and you won't get 428 00:18:25,920 --> 00:18:29,280 Speaker 1: that regurge as much or sort of burn fish. But 429 00:18:29,359 --> 00:18:31,639 Speaker 1: if you sort of allergic or really don't like it, 430 00:18:31,680 --> 00:18:34,359 Speaker 1: the next best option is those long chain plant fats 431 00:18:34,359 --> 00:18:38,680 Speaker 1: in walnut soilin seed bread, sunflower seeds, pumpkin seeds, and 432 00:18:38,800 --> 00:18:42,840 Speaker 1: what's the amiga six black seed all Sorry, yeah, that's right. 433 00:18:43,000 --> 00:18:45,000 Speaker 1: And also flax seed oil is very good for women 434 00:18:45,040 --> 00:18:47,399 Speaker 1: who are in peri years with dry eyes. One of 435 00:18:47,400 --> 00:18:49,560 Speaker 1: the ophthalmologists told me that, so that might be a 436 00:18:49,560 --> 00:18:51,680 Speaker 1: supplement worth taking, but keep it out of the light 437 00:18:51,800 --> 00:18:55,280 Speaker 1: because it's very unstable and goes rounswered very quickly. So yeah, 438 00:18:55,400 --> 00:18:58,240 Speaker 1: the flax seed or is your next best bet if 439 00:18:58,240 --> 00:19:00,720 Speaker 1: you're not a fish consumer, which. 440 00:19:00,520 --> 00:19:02,840 Speaker 2: Leanne leads us to a product. Now. 441 00:19:02,960 --> 00:19:04,639 Speaker 1: Today I said to Leanna I wanted to do a 442 00:19:04,720 --> 00:19:07,040 Speaker 1: lean sausage and she was not happy with it at all. 443 00:19:07,560 --> 00:19:09,760 Speaker 1: She was like, no, we can't be recommending sausages. And 444 00:19:09,800 --> 00:19:11,520 Speaker 1: I was a bit upset because I was thinking a 445 00:19:11,520 --> 00:19:14,000 Speaker 1: lot of people eat sausages. But we will deal with 446 00:19:14,040 --> 00:19:16,439 Speaker 1: that on another time because I have been to Cohal's 447 00:19:16,520 --> 00:19:19,720 Speaker 1: and found another product, and I actually was happy with 448 00:19:19,760 --> 00:19:22,800 Speaker 1: the ones I found because I haven't seen them before, 449 00:19:22,840 --> 00:19:24,280 Speaker 1: and I thought, all these are actually really good. 450 00:19:24,600 --> 00:19:28,560 Speaker 2: So this is called Leanne. Pimp my Snack. Have you 451 00:19:28,600 --> 00:19:29,000 Speaker 2: heard of it? 452 00:19:29,359 --> 00:19:30,560 Speaker 3: No, I haven't seen them before. 453 00:19:30,880 --> 00:19:34,600 Speaker 2: I found it in the must have been health food section. 454 00:19:34,680 --> 00:19:37,600 Speaker 1: I actually might have been like chip section actually, and 455 00:19:37,880 --> 00:19:41,160 Speaker 1: you can buy it online. Pimp My Snack or Coal's 456 00:19:41,160 --> 00:19:44,600 Speaker 1: had them, and I just think they're fantastic because they're 457 00:19:44,640 --> 00:19:47,720 Speaker 1: seed based and you and I love the Munchme seeded snacks, 458 00:19:47,720 --> 00:19:50,040 Speaker 1: but there isn't a lot of seeds, but this one 459 00:19:50,119 --> 00:19:53,520 Speaker 1: is great. So I picked up today the maple cinnamon 460 00:19:53,600 --> 00:19:56,399 Speaker 1: seeds one there's two. This is an eighty grand bag. 461 00:19:56,640 --> 00:19:58,840 Speaker 1: They're not cheap. I think they're about five or six dollars, 462 00:19:58,840 --> 00:20:02,040 Speaker 1: but that's pretty standard boutique snacks, isn't it. So the 463 00:20:02,160 --> 00:20:04,800 Speaker 1: ingredients are sunflower seeds, which I loved because you never 464 00:20:04,840 --> 00:20:07,000 Speaker 1: see sunflower seeds in a snack and they're so high 465 00:20:07,000 --> 00:20:10,080 Speaker 1: in the Amega three plant based vats. Then pumpkin seeds, 466 00:20:10,200 --> 00:20:13,480 Speaker 1: raw sugar, maple syrup at five percent, cinnamon, point seven 467 00:20:13,560 --> 00:20:17,159 Speaker 1: sea salt, and vanilla. So as clean really as it comes. 468 00:20:17,200 --> 00:20:20,399 Speaker 1: Because even though there's two sources of sugar perserve, it 469 00:20:20,400 --> 00:20:22,679 Speaker 1: only translates into two point one grams, which. 470 00:20:22,600 --> 00:20:25,240 Speaker 2: Is very low. So the bags eighty grams. 471 00:20:25,240 --> 00:20:27,680 Speaker 1: They're recommending a twenty gram serve, which, to be honest, 472 00:20:27,720 --> 00:20:28,560 Speaker 1: would be more than enough. 473 00:20:28,600 --> 00:20:30,439 Speaker 2: Seeds, Like how many seeds can you eat? Like you 474 00:20:30,600 --> 00:20:32,720 Speaker 2: need a little bit, and you get four. 475 00:20:32,560 --> 00:20:35,000 Speaker 1: Point one grams of protein, one hundred and eight calories, 476 00:20:35,320 --> 00:20:39,080 Speaker 1: three grams of carbs. They haven't listed fiber, but I thought, like, 477 00:20:39,080 --> 00:20:42,000 Speaker 1: how fantastic. You can either have a little handful in 478 00:20:42,040 --> 00:20:44,399 Speaker 1: your snackplate, you could add it to your cereal. 479 00:20:44,160 --> 00:20:44,719 Speaker 2: In the morning. 480 00:20:44,840 --> 00:20:49,199 Speaker 1: It's gluten free and it's just an alternative to the 481 00:20:49,280 --> 00:20:51,560 Speaker 1: munchmeese if you want something different with a different flavor. 482 00:20:51,840 --> 00:20:54,960 Speaker 1: So I'm giving it a five star rating. Pick My Snack, 483 00:20:55,000 --> 00:20:57,359 Speaker 1: I love it. There's a few different ones. There's barbecue, 484 00:20:57,800 --> 00:20:59,840 Speaker 1: there's a plain one. But I thought, yeah, there more 485 00:20:59,840 --> 00:21:02,960 Speaker 1: of these kind of healthier snacks we have because actually, 486 00:21:03,000 --> 00:21:04,760 Speaker 1: when I was looking for a product, I was looking 487 00:21:04,800 --> 00:21:08,720 Speaker 1: at these like extruded beetroot chips and I almost pick 488 00:21:08,800 --> 00:21:10,679 Speaker 1: those up and I was like, actually they're still pretty 489 00:21:10,680 --> 00:21:14,560 Speaker 1: process really like, whereas these are offering good fats, protein, 490 00:21:15,280 --> 00:21:17,200 Speaker 1: and we need a lot more of those. So yeah, 491 00:21:17,280 --> 00:21:19,680 Speaker 1: have a look online. They're called pip My Snack. It's 492 00:21:19,720 --> 00:21:22,560 Speaker 1: four serves per bag. Just keep that in mind. But yeah, 493 00:21:22,640 --> 00:21:24,600 Speaker 1: top marks for me, and particularly when we're talking about 494 00:21:24,600 --> 00:21:27,960 Speaker 1: skin health. You can't go past long chain good fats 495 00:21:27,960 --> 00:21:29,840 Speaker 1: when it comes to skin health and getting a serve 496 00:21:29,880 --> 00:21:31,440 Speaker 1: of nuts or seeds each and every day. 497 00:21:32,400 --> 00:21:33,399 Speaker 2: Yeah, I love it. I agree. 498 00:21:33,400 --> 00:21:36,439 Speaker 3: It's so much better than your damn sausage. I was like, sausages, No, 499 00:21:37,920 --> 00:21:41,000 Speaker 3: these way better love them. I would recommend these my 500 00:21:41,040 --> 00:21:43,239 Speaker 3: clients in two ways. I think on top of like 501 00:21:43,280 --> 00:21:45,639 Speaker 3: Greek yogurt or like a high protein type yogurt. This 502 00:21:45,720 --> 00:21:48,080 Speaker 3: would be an awesome option because sometimes my clients just 503 00:21:48,080 --> 00:21:50,520 Speaker 3: get a bit over eating yogurt by themselves, but they 504 00:21:50,960 --> 00:21:52,600 Speaker 3: do it a lot of yogurt, particularly when they're in 505 00:21:52,600 --> 00:21:54,439 Speaker 3: a fat lost phase, because we know yogurt is one 506 00:21:54,480 --> 00:21:57,080 Speaker 3: of the most filling snacks out there. I handle my 507 00:21:57,119 --> 00:21:59,600 Speaker 3: heart think a yoga like a Greek yogurt is really 508 00:21:59,600 --> 00:22:01,679 Speaker 3: really compared to a lot of other snacks. If you're 509 00:22:01,680 --> 00:22:03,760 Speaker 3: having a really hungry day, something like a bit of 510 00:22:03,800 --> 00:22:06,200 Speaker 3: yogurt with some fruit in some of these seeds is awesome. 511 00:22:06,480 --> 00:22:08,280 Speaker 3: I also think you could mix it through like some 512 00:22:08,320 --> 00:22:10,760 Speaker 3: air pop popcorn. A lot of my clients love popcorn, 513 00:22:10,960 --> 00:22:13,760 Speaker 3: but you and I both don't love giving carbs alone 514 00:22:13,760 --> 00:22:16,680 Speaker 3: as snacks unless our clients are hugely athletic and doing 515 00:22:16,680 --> 00:22:18,800 Speaker 3: a ton of steps and exercise, which let's be honest, 516 00:22:18,840 --> 00:22:21,040 Speaker 3: most of them aren't, which is fine, But we do 517 00:22:21,200 --> 00:22:23,480 Speaker 3: like to pair carb based stacks with either some fat 518 00:22:23,560 --> 00:22:26,879 Speaker 3: or someome protein to slow down that blood sugar spike. 519 00:22:27,119 --> 00:22:28,840 Speaker 3: So I would love to see these with a bit 520 00:22:28,880 --> 00:22:31,040 Speaker 3: of like air pop popcorn, because I think popcorn is 521 00:22:31,080 --> 00:22:33,560 Speaker 3: a great snack. I eat it regularly. I recommend it regularly, 522 00:22:33,640 --> 00:22:36,000 Speaker 3: but I'll often give my clients popcorn with a few nuts. 523 00:22:36,119 --> 00:22:38,399 Speaker 3: This could be a great alternative, or even like a 524 00:22:38,440 --> 00:22:40,240 Speaker 3: boiled egg or some veggie sticks with a bit of 525 00:22:40,240 --> 00:22:42,560 Speaker 3: like avocado guacamolid dips. So I really like them. 526 00:22:42,600 --> 00:22:46,359 Speaker 2: I think they're great. Hey were fruit or fruit? Yeah? 527 00:22:46,440 --> 00:22:49,840 Speaker 1: Yeah, listener question Now, a lot of people have been 528 00:22:49,840 --> 00:22:52,880 Speaker 1: struggling with motivations at this time of year. I've had 529 00:22:52,880 --> 00:22:54,959 Speaker 1: a lot of my clients who are really feeling bluff. 530 00:22:55,280 --> 00:22:56,960 Speaker 1: And I know the weather hasn't been good in brine 531 00:22:57,040 --> 00:22:59,240 Speaker 1: Vegas either is at Land. It's been very wet, it's 532 00:22:59,240 --> 00:23:01,879 Speaker 1: been rawt May. So I had a couple of my 533 00:23:01,920 --> 00:23:04,080 Speaker 1: clients give me this idea. So I've kind of made 534 00:23:04,080 --> 00:23:06,080 Speaker 1: the question up the questions around how do you get 535 00:23:06,119 --> 00:23:08,960 Speaker 1: motivated to move when you're feeling pretty blah at this 536 00:23:09,000 --> 00:23:10,879 Speaker 1: time of the year, because it's like August, you know, 537 00:23:10,960 --> 00:23:13,080 Speaker 1: it's not summer yet, it's not the weather's not great. 538 00:23:13,840 --> 00:23:16,480 Speaker 1: And a client said to me that she had like 539 00:23:16,880 --> 00:23:20,720 Speaker 1: enrolled you know, I think it was called Wild Women's 540 00:23:20,760 --> 00:23:24,639 Speaker 1: Adventures or some kind of private group that goes on 541 00:23:24,720 --> 00:23:27,600 Speaker 1: adventure treks, and I thought that is such a good idea, 542 00:23:27,760 --> 00:23:32,000 Speaker 1: because certainly I noticed an observation is that there's women 543 00:23:32,160 --> 00:23:34,560 Speaker 1: say you go through and you have your kids, and 544 00:23:34,560 --> 00:23:37,000 Speaker 1: you're sort of dating and busy and working, and then 545 00:23:37,480 --> 00:23:39,679 Speaker 1: the kids grow up or you get divorced, and you 546 00:23:39,680 --> 00:23:42,480 Speaker 1: sort of have this lull maybe between forty and sixty 547 00:23:42,560 --> 00:23:45,840 Speaker 1: or seventy whatever the age range, where you kind of 548 00:23:46,320 --> 00:23:49,119 Speaker 1: you've had your kids already, you're just looking for something extra, 549 00:23:49,880 --> 00:23:51,760 Speaker 1: and sometimes the husband's at home and they don't want 550 00:23:51,760 --> 00:23:54,560 Speaker 1: to go out and or busy working, and it's like, 551 00:23:54,680 --> 00:23:56,399 Speaker 1: you know, these women have got a lot of energy 552 00:23:56,440 --> 00:23:58,480 Speaker 1: and they want to do things, but they're not necessarily 553 00:23:58,520 --> 00:24:00,800 Speaker 1: feeling like walking around the block on their own. So 554 00:24:00,880 --> 00:24:03,040 Speaker 1: I thought, do you know how many of these kind 555 00:24:03,119 --> 00:24:08,440 Speaker 1: of women's trekking, adventure event type programs there are all 556 00:24:08,480 --> 00:24:11,040 Speaker 1: around the country and around the world where you can 557 00:24:11,119 --> 00:24:13,840 Speaker 1: join like minded women to be active. And it can 558 00:24:13,880 --> 00:24:16,360 Speaker 1: be mountain climbing, it can be bushwalking, it can be treking, 559 00:24:16,920 --> 00:24:18,800 Speaker 1: it can be gearing up for events. You know, there's 560 00:24:18,800 --> 00:24:22,480 Speaker 1: marathons coming up, there's half marathons, and sometimes that is 561 00:24:22,520 --> 00:24:25,600 Speaker 1: the bit of social connection and excitement that you need 562 00:24:25,640 --> 00:24:27,120 Speaker 1: to get yourself active. 563 00:24:27,880 --> 00:24:29,040 Speaker 2: And I thought if you're. 564 00:24:28,880 --> 00:24:31,600 Speaker 1: Listening thinking I need to be more active, but I'm 565 00:24:31,640 --> 00:24:33,200 Speaker 1: on my own a lot, my kids are grown up. 566 00:24:33,680 --> 00:24:35,879 Speaker 2: I would love to go bushwalking, I'd love to go trekking. 567 00:24:36,240 --> 00:24:38,240 Speaker 2: Go online. I've just done a quick google. 568 00:24:38,280 --> 00:24:42,080 Speaker 1: There's like so many different women walking tours for women, 569 00:24:42,200 --> 00:24:46,720 Speaker 1: adventure tours for women hiking, women's tek training sessions. There 570 00:24:46,720 --> 00:24:49,960 Speaker 1: are so many because there's all these like minded women 571 00:24:50,640 --> 00:24:53,040 Speaker 1: who want to be active and don't want to and 572 00:24:53,080 --> 00:24:55,359 Speaker 1: want to be social doing it. So I thought it 573 00:24:55,400 --> 00:24:57,239 Speaker 1: was good just to mention on the potty because I'm 574 00:24:57,280 --> 00:24:59,880 Speaker 1: sure there's people listening feeling like, oh, I can't bear 575 00:24:59,880 --> 00:25:02,160 Speaker 1: it go to the gym again, and I'm so sick 576 00:25:02,200 --> 00:25:04,440 Speaker 1: of walking on my own. And there's a whole group 577 00:25:04,480 --> 00:25:07,440 Speaker 1: of women probably in your area who are also very 578 00:25:07,520 --> 00:25:10,600 Speaker 1: keen to go and enroll in these adventures. And I 579 00:25:10,720 --> 00:25:14,360 Speaker 1: myself love to do long walks, and usually when I'm 580 00:25:14,359 --> 00:25:17,800 Speaker 1: not crazy with kids and staff and school sport, I 581 00:25:17,840 --> 00:25:19,760 Speaker 1: often do the bloody long walk. So people would have 582 00:25:19,840 --> 00:25:22,720 Speaker 1: heard of those. They're a thirty plus k walks mitochondria disease. 583 00:25:23,200 --> 00:25:25,840 Speaker 1: I find they're great events all around the country. You 584 00:25:25,880 --> 00:25:28,080 Speaker 1: need to train for them because they're quite long, and 585 00:25:28,240 --> 00:25:30,679 Speaker 1: often you'll get in the past, got a group together 586 00:25:30,720 --> 00:25:32,440 Speaker 1: of four or six people and you'll go and train 587 00:25:32,560 --> 00:25:35,320 Speaker 1: together for them, and it's been fantastic and I've loved it, 588 00:25:35,359 --> 00:25:36,960 Speaker 1: and I'll go back to doing it again when I'm 589 00:25:36,960 --> 00:25:39,840 Speaker 1: not so busy. But yeah, certainly there are plenty of 590 00:25:39,840 --> 00:25:42,040 Speaker 1: people out there who are like minded, who want to 591 00:25:42,040 --> 00:25:43,600 Speaker 1: be active but are looking. 592 00:25:43,359 --> 00:25:44,760 Speaker 2: For a social way to do it. 593 00:25:45,240 --> 00:25:48,000 Speaker 1: So if that's you, do a search and look for 594 00:25:48,040 --> 00:25:50,840 Speaker 1: a local group of connected women, because you'll be shocked 595 00:25:50,880 --> 00:25:54,000 Speaker 1: how many there are. Because women, if these generations will 596 00:25:54,040 --> 00:25:56,720 Speaker 1: live very long lives. Let's be honest, the men don't 597 00:25:56,760 --> 00:25:58,159 Speaker 1: generally live as long as we do. 598 00:25:58,760 --> 00:25:59,920 Speaker 2: And you know you want. 599 00:25:59,840 --> 00:26:02,360 Speaker 1: To it's fit and active and agile and getting out 600 00:26:02,359 --> 00:26:03,920 Speaker 1: there and living and they could be a great way 601 00:26:03,960 --> 00:26:06,879 Speaker 1: to connect with other people and you know, create a 602 00:26:06,880 --> 00:26:09,320 Speaker 1: whole new aspect of your life that brings you enjoyment 603 00:26:09,600 --> 00:26:11,680 Speaker 1: and a social aspect to getting fit and active without 604 00:26:11,760 --> 00:26:14,359 Speaker 1: using a gym or traditional exercise, which may not be 605 00:26:14,440 --> 00:26:14,880 Speaker 1: your jam. 606 00:26:15,760 --> 00:26:18,160 Speaker 3: I've had a couple of clients to like ultra walking. 607 00:26:18,400 --> 00:26:19,840 Speaker 3: I don't even know the name for them, where they're 608 00:26:19,880 --> 00:26:21,600 Speaker 3: like they've stayed overnight. They've had to take the big 609 00:26:21,720 --> 00:26:23,560 Speaker 3: packs with them, like they're hiking through the forests in 610 00:26:23,600 --> 00:26:25,520 Speaker 3: the middle of the night like crazy, and it's a 611 00:26:25,560 --> 00:26:27,520 Speaker 3: couple of days. So yeah, if you're into that kind 612 00:26:27,560 --> 00:26:29,560 Speaker 3: of thing, you want the more endurance thing, they're definitely 613 00:26:29,560 --> 00:26:31,399 Speaker 3: out there. But a lot of my clients just did 614 00:26:31,520 --> 00:26:33,720 Speaker 3: like the park runs on the weekend. You know, I 615 00:26:33,720 --> 00:26:35,359 Speaker 3: think it's only about five k. You don't even have 616 00:26:35,440 --> 00:26:37,000 Speaker 3: to run the whole way. You can push a stroll, 617 00:26:37,200 --> 00:26:38,800 Speaker 3: you can walk, you can just do a little bit 618 00:26:38,840 --> 00:26:41,680 Speaker 3: and tap out. So yeah, just start small. There's quite 619 00:26:41,720 --> 00:26:43,480 Speaker 3: a few good apps as that. I think it's called 620 00:26:43,480 --> 00:26:45,719 Speaker 3: the Couch to five k or something or like. It 621 00:26:45,800 --> 00:26:47,439 Speaker 3: kind of coaches you to train if you want to 622 00:26:47,440 --> 00:26:49,840 Speaker 3: get into a bit of running, particularly the weather warms 623 00:26:49,880 --> 00:26:51,320 Speaker 3: up a little bit, it's good to get out there 624 00:26:51,320 --> 00:26:54,000 Speaker 3: and get active. A lot of my clients play social netball, 625 00:26:54,400 --> 00:26:56,640 Speaker 3: social touch that. There's quite a few good things around. 626 00:26:56,720 --> 00:26:59,679 Speaker 3: If you're not into the traditional gym based workout, or 627 00:26:59,680 --> 00:27:01,480 Speaker 3: you don't like the workouts from home, or they're just 628 00:27:01,520 --> 00:27:04,400 Speaker 3: getting a bit stale and repetitive, it is really nice 629 00:27:04,400 --> 00:27:06,960 Speaker 3: to continue to shake up the exercise regime. The body 630 00:27:07,000 --> 00:27:09,520 Speaker 3: does like doing different things. So if you've been doing 631 00:27:09,520 --> 00:27:12,520 Speaker 3: the same thing for months, if not years and years now, 632 00:27:12,680 --> 00:27:16,000 Speaker 3: it probably is a great time to investigate something different, 633 00:27:16,600 --> 00:27:19,639 Speaker 3: trying to ensure that you still achieve that minimum of 634 00:27:19,720 --> 00:27:23,320 Speaker 3: two days a week of resistance based training. Particularly for women, 635 00:27:23,359 --> 00:27:26,359 Speaker 3: once you get over forty years of age, we actually 636 00:27:26,400 --> 00:27:28,520 Speaker 3: lose Women lose their muscle mass by about one to 637 00:27:28,520 --> 00:27:31,040 Speaker 3: two percent every single year past the age of forty. 638 00:27:31,160 --> 00:27:33,280 Speaker 3: So it is really that if you don't use it, 639 00:27:33,280 --> 00:27:35,760 Speaker 3: you'll lose it. So it's incredibly important. You don't have 640 00:27:35,800 --> 00:27:37,960 Speaker 3: to necessarily do it in a gym. You know, doing 641 00:27:38,000 --> 00:27:41,080 Speaker 3: something like rock climbing is definitely putting your muscles underloaded 642 00:27:41,080 --> 00:27:43,320 Speaker 3: and tensions. So I think it's just really important to 643 00:27:43,400 --> 00:27:46,440 Speaker 3: ensure you're maintaining that minimum of two resistance based training 644 00:27:46,480 --> 00:27:49,120 Speaker 3: sessions a week. But shake up the regime. Don't do 645 00:27:49,160 --> 00:27:51,399 Speaker 3: the same old thing all the time. And yeah, get social, 646 00:27:51,520 --> 00:27:54,520 Speaker 3: get active, sign up to something and motivate yourself. You know, 647 00:27:54,600 --> 00:27:56,639 Speaker 3: it might be a ten k runt around, it might 648 00:27:56,680 --> 00:27:58,480 Speaker 3: be a half marathon. If you're already a runner, you 649 00:27:58,600 --> 00:28:01,240 Speaker 3: clock five ten k's regularly, Maybe challenge yourself and sign 650 00:28:01,280 --> 00:28:03,520 Speaker 3: up to a half marathon in six months and get training. 651 00:28:03,840 --> 00:28:05,399 Speaker 3: There are tons and tons of things out there, and 652 00:28:05,400 --> 00:28:06,919 Speaker 3: the best thing is a lot of these races are 653 00:28:07,040 --> 00:28:09,520 Speaker 3: for charity as well, so it's really good motivation because 654 00:28:09,560 --> 00:28:11,160 Speaker 3: you know that you're doing it for a really good 655 00:28:11,200 --> 00:28:11,880 Speaker 3: cause as well. 656 00:28:12,359 --> 00:28:12,479 Speaker 2: Well. 657 00:28:12,560 --> 00:28:14,920 Speaker 1: Yeah, one of the months at school was going to 658 00:28:14,920 --> 00:28:15,720 Speaker 1: tour what are you doing? 659 00:28:16,119 --> 00:28:17,240 Speaker 2: I'm getting ready to go away? 660 00:28:17,680 --> 00:28:19,800 Speaker 1: And she was going to airs Rock on a trek 661 00:28:19,840 --> 00:28:21,560 Speaker 1: for five nights with the other school month. 662 00:28:21,680 --> 00:28:22,360 Speaker 3: I've seen them. 663 00:28:22,400 --> 00:28:23,760 Speaker 2: I had a client who did that once. 664 00:28:23,840 --> 00:28:26,800 Speaker 1: Yeah, I was like, wow, that's cool, Like yeah, so 665 00:28:26,840 --> 00:28:28,360 Speaker 1: it gave me the idea and I think there's lots 666 00:28:28,359 --> 00:28:31,159 Speaker 1: of options out there, and yeah, because so many of 667 00:28:31,200 --> 00:28:33,040 Speaker 1: us sort of sit at home feeling lonely and it's 668 00:28:33,040 --> 00:28:35,040 Speaker 1: a bit like, oh, I'm going to gym again. Whereas 669 00:28:35,040 --> 00:28:38,560 Speaker 1: that creates a group energy of different people when there's 670 00:28:38,560 --> 00:28:40,520 Speaker 1: so many different events and trips you can do, and 671 00:28:40,560 --> 00:28:42,760 Speaker 1: sometimes that's all we need, Isn't it Just something to 672 00:28:42,800 --> 00:28:45,320 Speaker 1: look forward to, to keep pressing on, particularly when things 673 00:28:45,600 --> 00:28:47,520 Speaker 1: or when you're in one of those transitions in life 674 00:28:47,520 --> 00:28:49,840 Speaker 1: where you've spent twenty thirty years looking out to kids 675 00:28:50,240 --> 00:28:51,680 Speaker 1: and all of a sudden they go and you're like, 676 00:28:51,880 --> 00:28:53,040 Speaker 1: got all this gaping holes? 677 00:28:53,080 --> 00:28:54,360 Speaker 2: You know, how do you feel it? With things that 678 00:28:54,400 --> 00:28:55,320 Speaker 2: are meaningful? 679 00:28:55,480 --> 00:28:58,680 Speaker 1: And certainly you tick many a box by keeping fit, active, 680 00:28:58,720 --> 00:29:01,320 Speaker 1: healthy and social in something that you can do for 681 00:29:01,360 --> 00:29:03,480 Speaker 1: many years, because let's be honest, we can walk forever 682 00:29:03,560 --> 00:29:04,800 Speaker 1: and you want to be able to do that and 683 00:29:04,840 --> 00:29:05,960 Speaker 1: maintain that mobility. 684 00:29:06,080 --> 00:29:07,959 Speaker 2: So yeah, have a look, and we'd love to hear 685 00:29:07,960 --> 00:29:08,600 Speaker 2: any stories. 686 00:29:08,600 --> 00:29:11,120 Speaker 1: But certainly I've had some great feedback from clients who 687 00:29:11,560 --> 00:29:13,760 Speaker 1: have tried and looking forward to different things and it's 688 00:29:13,760 --> 00:29:17,440 Speaker 1: given them so much enjoyment, particularly around training and exercise. 689 00:29:18,320 --> 00:29:20,120 Speaker 1: All right ly, well, that brings us to the end 690 00:29:20,240 --> 00:29:22,520 Speaker 1: of the Nutrition Couch for another week. Please keep telling 691 00:29:22,520 --> 00:29:24,480 Speaker 1: your friends about us, and if you haven't, log on 692 00:29:24,560 --> 00:29:26,920 Speaker 1: to Design by Dieticians, where you can see our range 693 00:29:26,920 --> 00:29:30,320 Speaker 1: of nourish protein powders and our latest release, which is 694 00:29:30,360 --> 00:29:33,200 Speaker 1: our Glow and Rest hot chocolate mixes, and we can't 695 00:29:33,240 --> 00:29:35,280 Speaker 1: wait to hear what you think of them, and we 696 00:29:35,360 --> 00:29:37,720 Speaker 1: will see you same time, same place next week. 697 00:29:37,560 --> 00:29:39,880 Speaker 2: For our weekly episode Drops. Have a great week. 698 00:29:40,240 --> 00:29:41,080 Speaker 3: Thank you for listening.