WEBVTT - Mastering Sleep, Glowing Skin Secrets, the Ultimate Seed Snack and Exercise Motivation Tips 0:00:00.640 --> 0:00:03.000 Do you find it easy to get to sleep, or 0:00:03.040 --> 0:00:05.680 maybe you get to sleep but then find yourself awake 0:00:05.960 --> 0:00:07.360 a few hours later. 0:00:08.080 --> 0:00:09.840 To celebrate the release of our. 0:00:09.800 --> 0:00:12.920 Brand new range of hot chocolates, on today's episode of 0:00:12.960 --> 0:00:15.880 The Nutrition Couch, we are deep diving all things sleep 0:00:16.440 --> 0:00:19.360 and also skin so you can be looking and. 0:00:19.239 --> 0:00:20.880 Feeling your best every day. 0:00:21.320 --> 0:00:24.279 Hi, I'm Cisyborrow and on Leon Wood, and together we 0:00:24.360 --> 0:00:27.040 bring you The Nutrition Couch, the weekly podcast that keeps 0:00:27.040 --> 0:00:28.840 you up to date on everything you need to know 0:00:29.000 --> 0:00:32.080 in the world of nutrition. But as we cover all 0:00:32.120 --> 0:00:37.200 things nutrition, science, sleep and skin, we also have found 0:00:37.240 --> 0:00:38.959 a new delicious seed based. 0:00:38.680 --> 0:00:41.159 Snap in supermarkets. We know you're going to love and 0:00:41.280 --> 0:00:42.479 if you are lacking. 0:00:42.159 --> 0:00:44.920 Some motivation at the moment, we have some ideas that 0:00:45.040 --> 0:00:48.920 might help you get moving. So Leanne Today is the 0:00:49.000 --> 0:00:51.840 day that you have been to our factory and collected 0:00:51.880 --> 0:00:52.960 our hot chocolates. 0:00:53.280 --> 0:00:54.639 We've got two ranges. 0:00:54.680 --> 0:00:57.720 We've got Rest which is a dairy based formulation to 0:00:57.880 --> 0:01:01.080 facilitate and support a healthy night sleep, and we have 0:01:01.160 --> 0:01:05.360 a Gorgeous Blow, which is a non dairy coconut based 0:01:05.840 --> 0:01:10.919 formulation that we have specifically developed to nourish healthy, glowing skin. 0:01:11.760 --> 0:01:13.880 So we thought that in line with that, it was 0:01:13.920 --> 0:01:16.160 time perhaps to talk a little bit about all things 0:01:16.240 --> 0:01:18.400 nutrition and sleep, because I don't think we've done it 0:01:18.440 --> 0:01:21.400 for quite a while, and I know talking to women 0:01:21.520 --> 0:01:23.920 every day that whether or not they've had a good 0:01:24.000 --> 0:01:27.920 night's sleep, particularly for myperi and postmenopausal women, who know 0:01:28.040 --> 0:01:32.720 that those hormonal shifts directly impact sleep quality and even 0:01:32.760 --> 0:01:35.759 the ability to get to sleep is such a huge 0:01:35.760 --> 0:01:38.840 part of women's health and well being. And you know, 0:01:38.880 --> 0:01:41.560 we have created this hot chocolate drink with some nutrients 0:01:41.560 --> 0:01:44.160 which we'll go into detail about to help support a 0:01:44.160 --> 0:01:46.600 healthy night sleep. But we thought, first of all, let's 0:01:46.600 --> 0:01:50.120 talk about some general nutrition principles and some of the 0:01:50.160 --> 0:01:54.040 things we observe that may be impacting your sleep. So, 0:01:54.240 --> 0:02:00.320 first and foremost, my experience is people eat their peoples. 0:02:00.400 --> 0:02:03.800 Women eat their dinner too late. Now, there is no 0:02:03.960 --> 0:02:06.040 doubt that if you've eaten your dinner within an hour 0:02:06.160 --> 0:02:07.920 or two when you're going to bed, it will have 0:02:07.960 --> 0:02:11.000 a profound effect on sleep that you may not even 0:02:11.000 --> 0:02:15.120 be considering. So first and foremost, when you've had a meal, 0:02:15.160 --> 0:02:17.639 and often a larger meal, at eight or nine o'clock 0:02:17.680 --> 0:02:19.640 at night, keep in mind. 0:02:19.400 --> 0:02:22.639 That all your blood flow is directed to the digestive. 0:02:22.160 --> 0:02:27.360 System, and that physical discomfort even of having food, if 0:02:27.440 --> 0:02:31.480 you suffer from reflux, if you feel bloated, if you 0:02:31.520 --> 0:02:35.000 have a tendency to eat too much, that absolutely is 0:02:35.080 --> 0:02:37.640 going to be made worse if you then lie down, 0:02:37.760 --> 0:02:40.720 because all of that gastric acid that's there to support 0:02:40.760 --> 0:02:43.480 digestion is more likely to come and repeat. 0:02:43.520 --> 0:02:46.519 You're lucky to have gas and at a minimum leand. 0:02:46.320 --> 0:02:49.040 We would encourage people to have at least two hours 0:02:49.639 --> 0:02:51.480 after their final meal of the day before they go 0:02:51.520 --> 0:02:52.640 to sleep, if not longer. 0:02:52.720 --> 0:02:54.080 Basically, the earlier the better. 0:02:54.160 --> 0:02:55.880 It's much better for you to go to bed on 0:02:55.919 --> 0:02:58.680 an empty stomach than it is to go And I 0:02:58.680 --> 0:03:01.160 can't tell you have any clients in mind and have reflux, 0:03:01.440 --> 0:03:04.040 have abdominal of this comfort, and we wonder why when 0:03:04.040 --> 0:03:04.679 we're eating. 0:03:04.440 --> 0:03:05.720 That largest meal of the day. 0:03:06.200 --> 0:03:08.560 So you want, as I said, at least two hours 0:03:08.639 --> 0:03:11.680 between that final meal, but I would say ideally three 0:03:11.720 --> 0:03:14.239 to four, because you want to go so that you're 0:03:14.280 --> 0:03:17.040 actually ready to rest as opposed to ready to digest, 0:03:17.080 --> 0:03:19.520 which is the state the body will be in. And 0:03:19.600 --> 0:03:23.320 if you're someone who finds that for whatever reason your 0:03:23.440 --> 0:03:26.520 dinner is later. You are much much better to have 0:03:26.600 --> 0:03:28.280 more food in the day and have that hot meal 0:03:28.320 --> 0:03:31.000 at lunchtime and then just use the evening meal as 0:03:31.000 --> 0:03:33.080 a lighter, half sized top up. So that is a 0:03:33.080 --> 0:03:35.720 great time to utilize some of those lower cow three 0:03:35.800 --> 0:03:38.360 hundred calorie pre made meals that we often say are small. 0:03:38.400 --> 0:03:42.120 That's perfect for that time of night. A soup, an omelet, 0:03:42.400 --> 0:03:44.320 half a portion of dinner, and then have the half 0:03:44.360 --> 0:03:46.440 the next day. Because in many cases lea out. I 0:03:46.480 --> 0:03:48.960 find people aren't even hungry, but it's like they eat 0:03:49.000 --> 0:03:51.080 on AUTOQ anyway and still have dinner even though it's 0:03:51.120 --> 0:03:53.360 eight o'clock. And sometimes I have a client text me 0:03:53.400 --> 0:03:55.560 and say, look, I'm actually not that hungry. Is it 0:03:55.600 --> 0:03:58.640 okay if I skip dinner? And I say absolutely. There's 0:03:58.640 --> 0:04:00.280 so many of us that have that belief that we 0:04:00.360 --> 0:04:02.880 must eat well. If you've eaten a decent lunch, if 0:04:02.880 --> 0:04:05.760 you've had a snack late afternoon, and you're genuinely not hungry, 0:04:05.840 --> 0:04:07.920 it's not going to hurt you to occasionally not eat, 0:04:08.280 --> 0:04:10.200 So don't be scared of that. Really listen to your 0:04:10.200 --> 0:04:11.920 body and see if you need to eat or not. 0:04:12.080 --> 0:04:15.200 That's the first thing. The next thing that pops up 0:04:15.240 --> 0:04:18.680 straight away leanne is caffeine. Now, we often think of 0:04:18.800 --> 0:04:21.960 caffeine just in a cup of coffee, so people will say, look, 0:04:22.200 --> 0:04:23.839 I have to have a caffeine cut off at twelve 0:04:23.880 --> 0:04:27.279 o'clock or two o'clock in the afternoon. But caffeine comes 0:04:27.320 --> 0:04:29.960 in a number of other foods, and in particular it's 0:04:30.000 --> 0:04:32.440 in dark chocolate. So I certainly have a lot of 0:04:32.440 --> 0:04:34.400 clients you might stay well clear of the tea of 0:04:34.440 --> 0:04:37.159 coffee in the afternoon, but they're very happy to sit 0:04:37.200 --> 0:04:39.880 down to a chocolate based treat after dinner. And if 0:04:39.920 --> 0:04:42.640 your caffeine sensitive, that will absolutely impact you. Because you've 0:04:42.640 --> 0:04:44.599 just looked up how much caffeine's in dark chocolate. 0:04:44.640 --> 0:04:46.599 It's quite high. No, it's any small amount. 0:04:46.640 --> 0:04:49.160 I think one out serving, which is roughly thirty grams, 0:04:49.200 --> 0:04:52.080 which if you're having a standard serving, cyber okay. But 0:04:52.080 --> 0:04:54.000 if you're having far more than just a couple of 0:04:54.000 --> 0:04:55.960 squares of chocolate, maybe you're getting in a bit more. 0:04:56.120 --> 0:04:58.960 But it's only around twenty to sixty milligrams of caffeine, 0:04:59.000 --> 0:05:02.480 depending on obviously the brand and the type and how. 0:05:02.360 --> 0:05:03.640 Much percentage of coco. 0:05:03.839 --> 0:05:06.080 Yeah, that's based on about seventy to eighty percent coco 0:05:06.160 --> 0:05:08.640 as well, So twenty milligrams is roughly you know, what's 0:05:08.640 --> 0:05:10.760 in a cup of tea as well, not too much, 0:05:10.760 --> 0:05:13.479 but again depending on brand and type, it could be 0:05:13.560 --> 0:05:15.640 up to sixty. So if you are a caffeine sensitive 0:05:15.680 --> 0:05:17.800 I think that may make an impact. But if you're not, 0:05:17.960 --> 0:05:19.320 like I know, you know, I've got friends of mine 0:05:19.360 --> 0:05:21.080 that can have a latte at eleven pm and go 0:05:21.120 --> 0:05:23.680 to sleep five minutes later, they're fine. So it's really 0:05:23.680 --> 0:05:26.280 probably only for those caffeine in sensitive folks that you'd 0:05:26.320 --> 0:05:29.440 probably want to worry about that. Also, considering that caffeine 0:05:29.440 --> 0:05:32.039 has a six hour half life, so six hours after 0:05:32.040 --> 0:05:34.279 you've had a cup of coffee at midday, six hours later, 0:05:34.279 --> 0:05:36.400 there's still half the amount of caffeine in your system. 0:05:36.760 --> 0:05:39.960 True, but I think sixty milligrams is not insignificant considering 0:05:39.960 --> 0:05:42.240 that a shot of coffee is one hundred. But I 0:05:42.279 --> 0:05:44.880 think for people, whether or not your caffeine sensitive, if 0:05:44.880 --> 0:05:48.560 you have trouble sleeping, it's certainly worth going without the 0:05:48.600 --> 0:05:51.160 caffeine to see if it helps. So just be mindful 0:05:51.160 --> 0:05:52.960 if you're having something after dinner as a tree, and 0:05:53.000 --> 0:05:55.120 it's generally chocolate based, because you do get a little 0:05:55.160 --> 0:05:56.480 bit from milk chocolate as well. 0:05:56.800 --> 0:05:57.679 You're probably better. 0:05:57.520 --> 0:06:00.400 To swat maybe and do something like our like a 0:06:00.480 --> 0:06:05.440 hot chocolate that we formulated here, some frozen yogat, something 0:06:05.480 --> 0:06:07.800 that doesn't have the chocolate base, just to see if 0:06:07.800 --> 0:06:09.960 it does help, particularly if you're one of those people 0:06:10.000 --> 0:06:12.200 who struggle, because I should say is an offside. One 0:06:12.200 --> 0:06:15.480 of the reasons that perimenopausal and postmenopause are women struggle. 0:06:15.080 --> 0:06:17.200 With sleep is that when you're going through. 0:06:17.000 --> 0:06:20.960 Those hormonal changes, the hypothalamus goes chaotic, it goes all crazy, 0:06:21.160 --> 0:06:21.840 and it doesn't know. 0:06:21.800 --> 0:06:23.040 If it's asleep or awake. 0:06:23.080 --> 0:06:25.119 And that's the hormonal shift that comes as you reduce 0:06:25.320 --> 0:06:28.239 estrogen over time. So it's not just you, it's actually 0:06:28.320 --> 0:06:30.760 profound hormonal shifts in the body that are causing that. 0:06:31.200 --> 0:06:32.880 So then it comes down to how do we best 0:06:32.920 --> 0:06:35.560 manage it given that that's physiologically going to happen whether 0:06:35.560 --> 0:06:37.919 we like it or not. So certainly paying attention to 0:06:37.960 --> 0:06:39.880 are you eating chocolate and the like? And I have 0:06:39.960 --> 0:06:41.680 quite a few clients who have diet soft drink at 0:06:41.760 --> 0:06:44.520 night so they avoid having it in the day and 0:06:44.560 --> 0:06:46.440 then they might have a cheeky diet coke or Pepsi 0:06:46.480 --> 0:06:49.359 max with dinner. Well, again, it is a source of caffeine. 0:06:49.360 --> 0:06:52.200 It's not as high as start chocolate I think from memory, 0:06:52.400 --> 0:06:54.960 I think it's about thirty to fifty milligrams in a 0:06:54.960 --> 0:06:58.440 buddy bottle of diet soft drink like Colon soft drink. 0:06:58.760 --> 0:07:00.960 So again, if you have that part of your routine 0:07:00.960 --> 0:07:04.000 and you're struggling with your sleep, it's probably worth going 0:07:04.040 --> 0:07:06.279 without it or trying a caffeine free variety to see 0:07:06.279 --> 0:07:09.160 if that does help. And then finally that the point 0:07:09.160 --> 0:07:10.920 I want to talk about in terms of sleep and 0:07:11.000 --> 0:07:12.960 nutrition is the alcohol. 0:07:13.840 --> 0:07:16.960 Now, alcohol generally disrupts sleep. 0:07:17.000 --> 0:07:19.440 There's strong evidence to show that it impacts the ability 0:07:19.440 --> 0:07:21.360 to get into a deep sleep, which is why you 0:07:21.440 --> 0:07:23.040 might find that when you've had a few drinks you 0:07:23.200 --> 0:07:25.280 sort of pass out and then wake up a little 0:07:25.280 --> 0:07:29.840 bit later. But it's also incredibly dehydrating. Now, if you're dehydrated, 0:07:30.120 --> 0:07:32.160 and particularly if you've had it with a salty meal, 0:07:32.280 --> 0:07:36.160 that again will impact your sleep. So certainly it's worth 0:07:36.200 --> 0:07:38.200 considering do you really need that glass of wine and 0:07:38.240 --> 0:07:41.120 if your sleep is being so severely impacted, is it 0:07:41.160 --> 0:07:43.080 worth going alcohol free for a while to see if 0:07:43.080 --> 0:07:45.960 it is improved? And I just today's spiritual client who 0:07:45.960 --> 0:07:48.200 said to me that the number one thing she noticed 0:07:48.200 --> 0:07:51.400 since giving up her wine each night was the impact 0:07:51.480 --> 0:07:53.360 on her sleep, because when she would have a glass 0:07:53.360 --> 0:07:55.760 of wine, she would wake up several times and it 0:07:55.840 --> 0:07:58.760 was disrupting her sleep. And the issue is that is 0:07:58.800 --> 0:08:01.720 that she continued to wake up through the night and 0:08:02.120 --> 0:08:06.400 have disturbed sleep, and hence it really impacted her. But 0:08:06.520 --> 0:08:09.160 in terms of some key nutrients known to help perhaps 0:08:09.280 --> 0:08:12.560 benefit sleep, certainly, one of the reasons that we've added 0:08:12.600 --> 0:08:14.880 some the amino acid l trip to fane to our 0:08:14.920 --> 0:08:17.120 restop chocolate is that there is evidence to show that 0:08:17.200 --> 0:08:20.040 helps promote a sleep cycle. So that's one of the 0:08:20.120 --> 0:08:23.640 key things. We know that magnesium helps is a muscle relaxant, 0:08:23.680 --> 0:08:26.640 so we've added some magnesium in as well to that mix. 0:08:27.200 --> 0:08:29.040 The other nutrients are a couple of. 0:08:28.960 --> 0:08:32.600 Herbal additions that we know have got some evidence based 0:08:32.600 --> 0:08:32.960 to them. 0:08:33.200 --> 0:08:35.680 Yeah, we've got glycine, which is a good one. Obviously, 0:08:35.720 --> 0:08:39.079 you know, there's not strong, strong evidence based to these ingredients, 0:08:39.120 --> 0:08:42.120 but there are some small, more emerging studies and research 0:08:42.200 --> 0:08:45.240 coming through, so Glycine was an important supplement that has 0:08:45.360 --> 0:08:47.600 been shown in some small studies to sort of trigger 0:08:47.640 --> 0:08:49.960 a drop in body temperature and at the same time 0:08:50.000 --> 0:08:52.640 help people to fall asleep more quickly and spend more 0:08:52.720 --> 0:08:56.040 time in that deep ram type sleep. We've also put 0:08:56.120 --> 0:08:58.080 Kamamle extract in there. We know a lot of our 0:08:58.160 --> 0:09:00.560 clients that love a cup of Cama mal te full bed. 0:09:00.800 --> 0:09:03.360 It's very calming, it helps them wind down for the night. 0:09:03.840 --> 0:09:06.480 Passionflower extract is something that we've used and it's a 0:09:06.480 --> 0:09:09.880 beautiful little botanical there's some small research studies that show 0:09:09.880 --> 0:09:13.120 that it helps you treat anxiety, sleep and insomnia. And 0:09:13.520 --> 0:09:16.200 Jujube extract is our last one, which again there's some 0:09:16.200 --> 0:09:18.680 small research studies that have shown that it can help 0:09:18.720 --> 0:09:22.960 to increase the total sleep time. Some beautiful ingredients in there, 0:09:23.040 --> 0:09:26.280 some active botanical ingredients as well, and it's all coming 0:09:26.320 --> 0:09:30.160 together in a really beautiful, creamy blend of our rest 0:09:30.240 --> 0:09:33.359 hot chocolate, which is available at design by a dietitian. 0:09:33.440 --> 0:09:34.880 So we're so so proud of it. We think it 0:09:34.920 --> 0:09:37.079 tastes amazing, but we are biased, so you'll have to 0:09:37.160 --> 0:09:39.240 jump on order some and try some of yourself to 0:09:39.280 --> 0:09:40.600 see if you think it's as good as we do. 0:09:41.320 --> 0:09:44.080 So talking about rest for nights sleep and by all 0:09:44.080 --> 0:09:47.359 means actually if you have any other remedies or strategies 0:09:47.360 --> 0:09:49.640 that you use to promote a healthy sleep, do. 0:09:49.720 --> 0:09:51.000 Let us know on our Instagram. 0:09:51.559 --> 0:09:53.720 But the other thing we wanted to talk about today 0:09:53.920 --> 0:09:57.800 because we've released the skin version below, which is a 0:09:57.840 --> 0:09:59.680 dairy free mix, because we know a lot of people 0:09:59.720 --> 0:10:02.920 and totally find dairy upsets their skin, and hence we 0:10:03.000 --> 0:10:06.040 wanted a dairy feed mix with still a collagen base, 0:10:06.480 --> 0:10:08.840 is talk about the role nutrition plays in. 0:10:08.760 --> 0:10:09.600 Our skin health. 0:10:09.640 --> 0:10:12.360 And the first thing as dieticians we will say is 0:10:12.400 --> 0:10:15.760 there is not one food that you can eat to 0:10:15.960 --> 0:10:19.319 determine or ensure that you've got healthy skin, because skin 0:10:19.400 --> 0:10:21.679 comes down to the health of our body, and that 0:10:21.800 --> 0:10:25.720 is very much in terms of our overall nutrition platform. Now, 0:10:25.960 --> 0:10:28.280 skin cells turn over about every three months or so, 0:10:28.720 --> 0:10:31.920 and so it's very interesting that when a client will 0:10:31.920 --> 0:10:34.520 start a new diet regime and be eating a lot 0:10:34.520 --> 0:10:36.920 more dietary fiber and a lot more Omega three fat 0:10:37.000 --> 0:10:39.160 and get rid of a lot of the process feeds 0:10:39.200 --> 0:10:41.880 that with quite quickly the look and the change of 0:10:41.960 --> 0:10:45.880 their energy and their skin happens quite quickly, and that 0:10:45.960 --> 0:10:46.720 is not by chance. 0:10:46.760 --> 0:10:48.960 It's because you do see that in the eyes and 0:10:48.960 --> 0:10:50.160 the skin very very quickly. 0:10:50.559 --> 0:10:52.320 But it's not a matter of just popping some Amiga 0:10:52.360 --> 0:10:53.240 threes and off you go. 0:10:53.360 --> 0:10:54.520 It's really about. 0:10:54.240 --> 0:10:56.160 Making sure that you're ticking a box on a number 0:10:56.200 --> 0:10:59.000 of those key nutrients. So the first thing to check 0:10:59.640 --> 0:11:01.559 is what we would call the health of your digestive 0:11:01.640 --> 0:11:05.120 track and how much range of plant based foods and. 0:11:05.080 --> 0:11:06.280 Dietary fiber you're having. 0:11:06.520 --> 0:11:08.760 So it's getting those seven to ten serves of fresh 0:11:08.800 --> 0:11:11.040 fruit and veggies every day. And that's constantly what I'm 0:11:11.080 --> 0:11:13.200 saying to my clients. You need more fresh food in 0:11:13.200 --> 0:11:14.880 the day. You need at least a couple of serves. 0:11:14.880 --> 0:11:17.240 It's not good enough just to have toast and cheese 0:11:17.360 --> 0:11:19.880 or toasting and egg. Where's the tomato? Where's the addition? 0:11:20.280 --> 0:11:22.199 At each and every meal. There needs to be fresh 0:11:22.200 --> 0:11:26.160 food and that range because that promotes the gut microbiome diversity. 0:11:26.440 --> 0:11:28.640 And that's where we're looking at a range of different foods, 0:11:28.679 --> 0:11:31.440 different seeds, different nuts, different grains. The more of those 0:11:31.480 --> 0:11:33.880 the better when it comes to overall digestive help. And 0:11:33.920 --> 0:11:35.880 that's why I do like salad bags because you get 0:11:35.880 --> 0:11:39.240 a range of different vegetables going in, Whereas, particularly at 0:11:39.240 --> 0:11:41.040 the moment they end, the cost of food is so high. 0:11:41.160 --> 0:11:42.839 Like you go to make a super a salad, it's 0:11:42.840 --> 0:11:45.120 costing you twenty thirty dollars by the time you buy 0:11:45.160 --> 0:11:47.000 the leaves and the tomatoes and the caps can wear 0:11:47.000 --> 0:11:49.120 as at least in a salad bag you get several 0:11:49.160 --> 0:11:51.400 different types of lettuce and mixed things, so you get 0:11:51.400 --> 0:11:53.439 some of those range of nutrients at a much more 0:11:53.440 --> 0:11:56.920 friendly price point. The next is the good fats, now 0:11:57.120 --> 0:12:00.680 the good fat ratios in our diet. Predicting flammation and 0:12:00.760 --> 0:12:03.800 inflammation is one of the key things that will predict how. 0:12:03.720 --> 0:12:05.120 Your skin looks and feels. 0:12:05.120 --> 0:12:08.559 If your skin's inflames, you'll notice redness, you'll notice dryness. 0:12:08.880 --> 0:12:10.960 And that's why we often talk about a fish oil 0:12:11.000 --> 0:12:14.040 and Amega three is being so powerful because they are 0:12:14.040 --> 0:12:15.679 the powerful anti inflammatory. 0:12:15.760 --> 0:12:16.840 So if you really. 0:12:16.800 --> 0:12:19.400 Want your skin to be better quality and texture, you've 0:12:19.400 --> 0:12:21.040 got to eat more early fish. You've got to eat 0:12:21.080 --> 0:12:23.199 more sardines, you've got to eat more salmon. With the skin, 0:12:23.600 --> 0:12:26.040 you've got to have those really high quality amiga three 0:12:26.080 --> 0:12:29.000 fats and if you're not a fish eater, certainly trying 0:12:29.000 --> 0:12:32.240 a fish or capsule or the seeds and in particular 0:12:32.280 --> 0:12:35.560 things like sunflower seeds, pumpkin seeds. That's why we like 0:12:35.559 --> 0:12:37.840 the munch snacks and we've got another seed based snacks 0:12:37.800 --> 0:12:40.360 to talk about in a minute, because they super load 0:12:40.400 --> 0:12:44.120 those anti inflammatory fats and basically undo some of the 0:12:44.200 --> 0:12:46.640 damage that comes from day to day life and eating, 0:12:46.760 --> 0:12:49.560 having caffeine and being dehydrated and all the things we 0:12:49.640 --> 0:12:53.480 do on the weekends. And then nutritionally, certainly there is 0:12:53.520 --> 0:12:56.800 evidence for vitamin seed. Now we have added vitamin C 0:12:57.040 --> 0:13:00.560 as an evidence based to Glow for that reason. Basically, 0:13:00.600 --> 0:13:03.680 vitamin C is involved in new cell generation and collagen 0:13:03.760 --> 0:13:07.120 formation in the body, and because it's a water soluble vitamin, 0:13:07.160 --> 0:13:10.640 you really can superload it. So it's very high in berries, 0:13:10.679 --> 0:13:14.560 but also things like Mandarin's oranges, Kiwi fruit, red capsic 0:13:14.600 --> 0:13:16.880 and sweet potato. So you certainly would want to be 0:13:16.920 --> 0:13:20.440 including at least two to three of those brightly colored 0:13:20.520 --> 0:13:24.080 vitamin C rich vegetables every single day. That's where you're 0:13:24.080 --> 0:13:26.600 going to superload vitamin C. And even in short term studies, 0:13:26.640 --> 0:13:30.120 actually when people have superloaded beat a carotene or carrot 0:13:30.200 --> 0:13:32.320 like having a lot of carrots and your skin might 0:13:32.360 --> 0:13:34.680 go a little bit orange. There's evidence to show that 0:13:34.720 --> 0:13:38.480 it improves the color and tone of your skin within days. 0:13:38.520 --> 0:13:41.480 That's how quick that is. So certainly we've included vitamin 0:13:41.520 --> 0:13:44.640 C in our skin formulation, and we have included collagen 0:13:44.840 --> 0:13:47.480 a strong source of collagen on a daily basis has 0:13:47.520 --> 0:13:51.400 been shown to improve cell quality and strength and elasticity. 0:13:51.920 --> 0:13:53.880 And then the third nutrient we've put in the skin 0:13:53.920 --> 0:13:56.599 GO formula is coenzon q ten, which is basically a 0:13:56.679 --> 0:13:59.840 very powerful antioxidant and I first became familiar with co 0:14:00.320 --> 0:14:02.000 q ten working with heart value patients. 0:14:02.040 --> 0:14:03.760 It has been proven to improve blood. 0:14:03.559 --> 0:14:06.920 Flow and certainly for skin health, it's linked to vitamin 0:14:07.000 --> 0:14:09.920 C and basically keeps our cells healthier. And when our 0:14:09.960 --> 0:14:12.040 cells are healthier, our skin will look better and have 0:14:12.080 --> 0:14:14.520 a better texture and color, which is what we're seeing 0:14:14.559 --> 0:14:15.800 each day when we look in the mirror. 0:14:16.640 --> 0:14:18.920 And there's also been some small research studies that show 0:14:18.920 --> 0:14:22.160 that dietary intakes of coenzyme q ten can also see 0:14:22.160 --> 0:14:25.440 small improvements in wrinkle area of fraction and also skin 0:14:25.560 --> 0:14:27.960 smoothness as well, and then just going back to the 0:14:27.960 --> 0:14:30.600 collagen that you mentioned, suzi is such a powerful nutrients 0:14:30.600 --> 0:14:33.040 and we're seeing more and more research studies coming out 0:14:33.080 --> 0:14:36.480 to show how important it is in terms of improvements 0:14:36.520 --> 0:14:39.640 with skin elasticity and also skin hydration as well. But 0:14:39.680 --> 0:14:41.960 it's really important that you take the right dose of this. 0:14:42.160 --> 0:14:44.960 So the research really shows that it's two to three 0:14:45.040 --> 0:14:48.240 grams of collagen a day. If you take half a 0:14:48.240 --> 0:14:50.360 gram or one gram of collagen a day, you're not 0:14:50.400 --> 0:14:53.400 going to see the benefits that the research actually shows. 0:14:53.440 --> 0:14:55.520 So you have to make sure that when you're reading 0:14:55.520 --> 0:14:58.320 about these nutrients, and you're hearing about these nutrients like protein. 0:14:58.360 --> 0:15:01.160 For example, if you take ten grams of powder, as 0:15:01.280 --> 0:15:03.120 that's the only part of the meal of snack you're 0:15:03.120 --> 0:15:04.800 having it in, that's not very much. But if you 0:15:04.800 --> 0:15:06.760 get that up to twenty or thirty grams, you're going 0:15:06.800 --> 0:15:09.280 to see the benefits from a metabolic benefit. Same deal 0:15:09.280 --> 0:15:11.520 with collogreen. You take a gram, you won't see anything. 0:15:11.560 --> 0:15:13.920 You take between two to three grams and you will 0:15:13.920 --> 0:15:16.760 see some benefits because that's where the research really sits. 0:15:16.760 --> 0:15:19.040 So you have to ensure that you take the right 0:15:19.160 --> 0:15:22.320 dose in the therapeutic dose that the research shows. So 0:15:22.440 --> 0:15:25.040 with colligen, it definitely is two to three grams are 0:15:25.080 --> 0:15:29.320 serving and in our glow hot chocolate, I'm pretty sure, 0:15:29.320 --> 0:15:30.880 so say correct me if I'm wrong. We have two 0:15:30.880 --> 0:15:32.480 and a half grams are serving. 0:15:32.240 --> 0:15:34.320 Don't we? All right? 0:15:34.360 --> 0:15:35.880 I don't think I really have too much more to 0:15:35.880 --> 0:15:37.760 add there. I think you pretty much ticked it all off. 0:15:37.800 --> 0:15:41.000 But absolutely fresh as best. The more brightly colored you 0:15:41.040 --> 0:15:43.800 can get frozen is fine, canned, you know, tin fruits 0:15:43.840 --> 0:15:46.320 and veggies as well, they're all fine. But the more 0:15:46.440 --> 0:15:48.840 diversity and the more color that you can get in obviously, 0:15:48.920 --> 0:15:51.920 the more nutrients and more vitamins, the more minerals, the 0:15:51.920 --> 0:15:54.480 more antioxidants and polyphenols that you're going to get through 0:15:54.520 --> 0:15:56.200 your diet. And you can't do that if you're just 0:15:56.240 --> 0:15:59.000 having chicken, broccoli and brown rice every single day, if 0:15:59.000 --> 0:16:01.960 you're having grilled fish with sweet potato and green beans 0:16:01.960 --> 0:16:04.600 every single day, you have to make sure you're essentially 0:16:04.680 --> 0:16:07.320 eating the rainbow. As corny as that sounds, that is 0:16:07.360 --> 0:16:09.560 the best possible thing you can do for your skin, 0:16:09.800 --> 0:16:12.520 and also remembering those environmental. 0:16:11.920 --> 0:16:12.640 Factors as well. 0:16:12.640 --> 0:16:15.400 If you're hugely stressed and you're not sleeping, well, that's 0:16:15.440 --> 0:16:17.040 not going to have a great impact on your skin. 0:16:17.200 --> 0:16:19.640 If you're somebody who smokes, your skin has no help. 0:16:19.800 --> 0:16:21.600 If you go out in the sunshine each day and 0:16:21.600 --> 0:16:24.240 you never ever wear sunscreen, you've got no you know, 0:16:24.240 --> 0:16:26.240 you've really got no hope for glowing skin. So there's 0:16:26.280 --> 0:16:28.680 a lot of environmental and lifestyle things that we can 0:16:28.720 --> 0:16:31.480 do as well. And also, of course, exercises wonderful. It 0:16:31.520 --> 0:16:33.880 increases blood flow, it gets you know, blood moving through 0:16:33.920 --> 0:16:37.400 the body. That's also really important for glowing skin, as 0:16:37.560 --> 0:16:40.800 is a great skin care foundation and a routine. You know, 0:16:40.800 --> 0:16:43.720 if you routinely go out drinking, you have a late night, 0:16:43.840 --> 0:16:47.000 you're standing around people smoking cigarette, you're getting that passive smoke, 0:16:47.040 --> 0:16:48.360 and then you come home and you don't take your 0:16:48.360 --> 0:16:52.400 makeup off before bed, you've got no hope. So our 0:16:52.400 --> 0:16:55.000 hot chockel is great, but it's not that great. You've 0:16:55.000 --> 0:16:56.560 got to do the basics too. 0:16:56.800 --> 0:16:58.320 I need to submit negative if they can, I just 0:16:58.400 --> 0:17:00.160 quote you on that you've got if you're out What 0:17:00.200 --> 0:17:01.640 did you say, if you're out in the sun, you've 0:17:01.640 --> 0:17:02.480 got no hope. 0:17:06.240 --> 0:17:06.760 Uplifting. 0:17:07.400 --> 0:17:10.280 But we also cancer safe as well. We would like 0:17:10.359 --> 0:17:12.760 our listeners to wear our sun. It's very important, particularly 0:17:12.800 --> 0:17:13.360 in Australia. 0:17:13.520 --> 0:17:15.480 She's just gone and kicked up all the hot chocolates, 0:17:15.480 --> 0:17:18.280 so it's very tired. Like I'm gonna be very positive. 0:17:19.640 --> 0:17:21.879 I will say though, when it comes to Amiga threes, 0:17:22.040 --> 0:17:23.920 always have the skin on the salmon if you like it, 0:17:23.920 --> 0:17:26.520 because a significant component of the Amiga threes is in 0:17:26.560 --> 0:17:27.000 the skin. 0:17:27.560 --> 0:17:29.040 So do that with the salt. 0:17:29.119 --> 0:17:31.760 I know you do an amazing crispy skin salmon. Don't 0:17:31.800 --> 0:17:33.600