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Speaker 1: Welcome to the Rise and Conquer Podcasts. This podcast is

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Speaker 1: for women who want to take ownership of their lives,

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Speaker 1: live unapologetically, and are ready to turn their biggest dreams

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Speaker 1: into their reality. If you're ready to be armed with

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Speaker 1: the tools that will inspire to take bold action, feel

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Speaker 1: confident within yourself, and conquer your goals, then you've come

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Speaker 1: to the right place. I'm your host, Georgie Stevenson. I'm

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Speaker 1: a lawyer turned entrepreneur, co founder of Naked Harvest Supplements,

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Speaker 1: and social media personality with a community of over three

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Speaker 1: hundred thousand. I grew up believing I had to pursue

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Speaker 1: the safe option and fit into a mold others had

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Speaker 1: created for me. But then I entered my corporate law

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Speaker 1: job and I realized that settling for a reality that

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Speaker 1: didn't set my soul on fire was something I was

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Speaker 1: not prepared to do. I wanted more, and I have

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Speaker 1: a feeling you do too. Join me and special guests

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Speaker 1: weekly as we get down to the nitty gritty on

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Speaker 1: all things health, mastering your mindset, creating lasting habits, thriving

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Speaker 1: in your career and relationships, plus so much more, and

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Speaker 1: together we'll gain the knowledge and perspective to pursue our

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Speaker 1: wildest dreams and kick fear to the curb. Well, what

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Speaker 1: are you waiting for? Let's Rise and Conquer. Hey guys,

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Speaker 1: and welcome to another episode of the Rise Conquer Podcast.

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Speaker 1: Are you tired of wishy washy information surrounding gut health

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Speaker 1: and are you looking for ways to really conquer your

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Speaker 1: emotional eating? Well, look no further, because today on the show,

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Speaker 1: I sit down with renowned sports dietitian, nutritionness social media

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Speaker 1: influencer Leanne Wart. You may also know her as a

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Speaker 1: fitness dietitian on Instagram. With nearly ten years of experience

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Speaker 1: in the nutritional industry, she has dedicated her career to

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Speaker 1: helping women find peace, happiness, and sustainability with their bodies,

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Speaker 1: their health, and their lifestyle. Leanne specializes in coaching career

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Speaker 1: driven women to conquer emotional eating, heal their gut, and

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Speaker 1: stay lean for life. In our conversation today, I pick

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Speaker 1: Leanne's brain about how we can get down to the

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Speaker 1: root cause of our emotional eating, her ten percent Better

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Speaker 1: philosophy surrounding perfectionism and what gut health really is. Leanne

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Speaker 1: is so passionate about empowering others to live a balance,

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Speaker 1: healthy and active life. I hope you enjoy this conversation

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Speaker 1: as much as I did. Let's get straight into the show. Hi, guys,

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Speaker 1: welcome to another episode of the Rise and Conquer Podcast,

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Speaker 1: And welcome to the show, Leanne.

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Speaker 2: Hi, Georgie. Thanks so much for having me.

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Speaker 1: Thank you so much for being here and driving all

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Speaker 1: the way to my house. Think you're very special.

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Speaker 2: In cyclonic conditions in Brisbone at the moment.

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Speaker 1: No, guys, it is just like it's been raining for

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Speaker 1: a week straight.

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Speaker 2: And then the minute I get inside at your house,

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Speaker 2: it stops vidally.

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Speaker 1: And it's not just like nice rain. It's like torrential

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Speaker 1: torrential rain. We need it though, So it is good.

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Speaker 1: But let's get straight into the show. So something that

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Speaker 1: I ask all my guests is I ask them what

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Speaker 1: season they're in. And so this is just something I

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Speaker 1: love talking about because I think we all go through

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Speaker 1: seasons where we have different priorities, and I love that

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Speaker 1: because I feel like we shouldn't try to do everything

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Speaker 1: all the time. So what current season are you in?

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Speaker 2: For myself, personally, I feel like it's more health wise,

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Speaker 2: it's more sort of just like stability and maintenance to

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Speaker 2: me at the moment, I'm in a really great place

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Speaker 2: in terms of my health, so I'm just really trying

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Speaker 2: to maintain everything I've worked so hard on over the years.

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Speaker 2: Business Wise, I'm more in that infancy growth stage that

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Speaker 2: really like hustle, do all the work there, and then

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Speaker 2: mindset wise, I think I'd be more in that sort

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Speaker 2: of like growth really working through some of those limiting beliefs,

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Speaker 2: taking time to slow down, meditate, enjoy the little things

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Speaker 2: as well. So different stages versus you know, mindset business

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Speaker 2: health as well.

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Speaker 1: I love that you split that up for us too.

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Speaker 2: I hope that was what you're meaning.

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Speaker 1: No, that's perfect. I love that. That's really good. Okay,

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Speaker 1: so I've obviously done an intro about you, but can

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Speaker 1: you give the audience a little bit more of a

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Speaker 1: snapshot of who Leanne is?

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Speaker 2: Yeah? Sure, So I am a nutritionis and dietician by trade,

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Speaker 2: but as we were just talking about before this podcast,

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Speaker 2: my goal really is with all my social media platforms

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Speaker 2: and what I do online is to empower women to

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Speaker 2: just be the best and healthiest versions of themselves, whatever

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Speaker 2: that may look like, and day to day to not

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Speaker 2: be worried if they're eating isn't perfect, or they skip

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Speaker 2: the gym and really just to aim for that ten

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Speaker 2: percent better. That's really my mancha at the end of

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Speaker 2: the day, and anyone who's followed me online for a

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Speaker 2: while will know that that's really been my mancha for

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Speaker 2: a long time now, and it's really helped me to

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Speaker 2: get to this really positive, healthy stage of my life

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Speaker 2: that I'm in right now. Or I'm not obsessing. I'm

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Speaker 2: not thinking about things every single day and if I

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Speaker 2: have something I'm like to do list and I don't

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Speaker 2: get to it, it's like, oh, well, there's always tomorrow.

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Speaker 1: So I love that. What motivated you to choose a

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Speaker 1: career as a nutrition and dietitian, Like, where did that

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Speaker 1: come from? So?

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Speaker 2: I think from a very young age, I was always

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Speaker 2: going to do something in the health space. I always

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Speaker 2: wanted to help people. From a very young age, I

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Speaker 2: wanted to be a doctor, and then I wanted to

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Speaker 2: be a physiotherapist. And then I did a week of

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Speaker 2: work experience and bending over massaging peopil's you know on

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Speaker 2: the bed as a sports physio, working with the sports physia,

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Speaker 2: I realized that wasn't for me. I was like I'm

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Speaker 2: way too tall to be bending over beds all day

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Speaker 2: and massaging athletes. I do not have strong in our hands.

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Speaker 2: And so then I thought about, all right, I want

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Speaker 2: to help people. I love health. My mom, from a

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Speaker 2: very young age, always homemade things, like she'd buy, you know,

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Speaker 2: write pictures at the shops, and she'd make homemade jam,

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Speaker 2: and she'd make her own tomato sauce and if we

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Speaker 2: want to take away, she'd make a healthy version of

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Speaker 2: it at home. So she always positively influenced my view

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Speaker 2: of food and nutrition growing up. So I think with

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Speaker 2: that in mind, I was destined to land in nutrition

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Speaker 2: somewhere along the line, and so I started with Bachelor

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Speaker 2: of Health Science, majoring in nutrition. So I had that

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Speaker 2: background in terms of science and health, and I went

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Speaker 2: and worked in the country for two years as a

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Speaker 2: public house nutritionist out in rural Queensland, and that really

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Speaker 2: did open my eyes to it's not just about knowledge.

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Speaker 2: People can know everything about nutrition, but at the end

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Speaker 2: of the day, it's really those behavior change and people

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Speaker 2: need that personalized nutrition. They needed to be applicable to

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Speaker 2: their lifestyles, and nutrition as a degree is very general.

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Speaker 2: It's more how do you help populations. It's not really

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Speaker 2: based on like clinical conditions. Say, if somebody had PCOS

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Speaker 2: or something, you really wouldn't have that background knowledge to

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Speaker 2: be able to assist them. So I actually went back

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Speaker 2: and study to Masters of Dietetics at UQ, and then

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Speaker 2: after that I was very fortunate to land a clinical

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Speaker 2: dietitian job, which just means that you work in a

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Speaker 2: hospital setting with you know, very sometimes very critically and

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Speaker 2: well patients. And in that job, I was fortunate enough

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Speaker 2: to work on some of the surgical wards and also

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Speaker 2: in the Gas show androology unit, and that was my

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Speaker 2: dream job because from I guess my young twenties, I

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Speaker 2: went to bar was my girlfriends like most Ausraians do,

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Speaker 2: and I got balley belly again like most Ausurians do,

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Speaker 2: and my gut was never the same after that. So

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Speaker 2: this was in my early twenties and I went through

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Speaker 2: heaps of tests I had to have, you know, on infusions,

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Speaker 2: trying to figure out everything that was wrong with me.

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Speaker 2: Got tested with everything, and I got lump with this,

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Speaker 2: we think you have IBS after you know, all the

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Speaker 2: really bad food poisoning, and I was just like, well,

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Speaker 2: you know ibs. Ten years ago there wasn't really anything.

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Speaker 2: You know, what we know about solution exactly, and what

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Speaker 2: we know about goud health we really have only really

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Speaker 2: known for the last five years. Put it that way,

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Speaker 2: the evidence in regards to god health has really been

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Speaker 2: in the last five years. So when I was in

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Speaker 2: my early twenties, there wasn't really much around and so

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Speaker 2: learning about this in terms of university being a dietitian,

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Speaker 2: I was really always I wanted to be either a

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Speaker 2: sports dietitian or a GUD health focused dietitian, purely because

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Speaker 2: I wanted to help myself, but also because I wanted

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Speaker 2: to help other people because I saw so many people

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Speaker 2: struggling with that as well. And then I guess my

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Speaker 2: time in the hospital. Here in Australia, we have a

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Speaker 2: public health system, so basically you get health care for free.

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Speaker 2: So if you need an appointment and you can't afford

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Speaker 2: to go see somebody privately, you'll get to see them publicly.

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Speaker 2: But obviously you could imagine that the waiting lists at

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Speaker 2: public hospitals were enormously long. You know, the waiting lists

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Speaker 2: to see one of the Gasho andrologis, the god health

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Speaker 2: doctors could be three to four years, and then the

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Speaker 2: dieticians obviously can't see them before the doctors do, so

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Speaker 2: you know, patients were waiting. I'd say, if they got

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Speaker 2: all cleared by the doctor, it was like, well you've

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Speaker 2: got some sort of ibs or potentially see their disease

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Speaker 2: or something. Go and see the dietician. You know, they've

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Speaker 2: been suffering these symptoms for years and years and years.

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Speaker 2: But then because there were thousands of patients on our

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Speaker 2: wait lists, they'd wait years to see this. They'd come

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Speaker 2: into my clinic and I'd get twenty minutes to see them.

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Speaker 2: I'd barely find out their name and what they did

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Speaker 2: for work and what food they ate before they were

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Speaker 2: out the door again. And then they'd come back in

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Speaker 2: my next available appointment, which might be six, eight, twelve

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Speaker 2: weeks time, and I just wasn't influencing change. They'd come

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Speaker 2: back and they'd be like, oh, sorry, what was your name?

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Speaker 2: Like they couldn't even my name, let alone seeing me

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Speaker 2: or what we talked about. Like I just wasn't influencing

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Speaker 2: health and change like I wanted to. So I left

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Speaker 2: the hospital early last year, and it was an amazing job,

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Speaker 2: but I wanted to do more and I've been building

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Speaker 2: up my social media, I guess online influence, and so

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Speaker 2: I use that to create my own coaching business. And

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Speaker 2: that's sort of where I'm at at the moment, is

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Speaker 2: where I work in a twelve week coaching model. So

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Speaker 2: I helped women all around the world, but they get

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Speaker 2: that daily support and accountability because that's what I realized

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Speaker 2: from very early on in my nutrition and dietetic career

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Speaker 2: was that you can have all of the knowledge under

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Speaker 2: the sun, but unless there's somebody there guarding you and

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Speaker 2: helping you up when you know, propping you up when

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Speaker 2: you've had a tough day, or when you've got those

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Speaker 2: limiting beliefs or you've got that self sabotage behavior going on.

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Speaker 2: You need somebody there constantly trying to, you know, help

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Speaker 2: you out day to day, not just going and seeing

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Speaker 2: the dietician every six weeks. Because all that progress and

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Speaker 2: that motivation you get from that initial appointment, it only

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Speaker 2: kind of lasts a couple of days, you know, and

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Speaker 2: clients would come back to me in the hospital, they'd say, oh, yeah,

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Speaker 2: what you what you suggested really worked. I felt great,

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Speaker 2: And then you know, two weeks later, my dog got sick,

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Speaker 2: or my kid wentded up in hospital, or my partner

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Speaker 2: and I had a fight and I went back to

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Speaker 2: my old habits, and so I really understood that it

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Speaker 2: was around this behavior change in the psychology around food

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Speaker 2: and eating, which is where I really wanted to focus

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Speaker 2: my attention in terms of helping people long term. It

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Speaker 2: wasn't just knowledge is important, but it's not the whole puzzle.

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Speaker 1: M I love that, And so we are going to

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Speaker 1: get a bit more into gut health soon. But before

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Speaker 1: we get into that, something I love that you chat

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Speaker 1: about a lot is emotional eating. It's a topic that,

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Speaker 1: especially in young women. I feel like it's a big topic.

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Speaker 1: It's something I personally went through, and so I'm dying

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Speaker 1: to peak your brain about it. So because it's an

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Speaker 1: area you specialize in, and I can imagine it's something

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Speaker 1: we have all done before. And let's face it, we've

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Speaker 1: probably felt, you know, sad, or something has happened, drowning

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Speaker 1: in our sows. And so by eating a top of

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Speaker 1: ice cream or you know, reaching for that chocolate, I

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Speaker 1: know my big trigger is stress. We feel like it

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Speaker 1: solves something, but then we kind of end up in

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Speaker 1: this cycle where it's happening all the time, or emotional

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Speaker 1: emotional eating, and we realize it's not that great for us,

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Speaker 1: but it does kind of feel like the cycle where

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Speaker 1: we're a bit stuck in it. So how would you

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Speaker 1: define emotional eating? And is if something you've experienced yourself.

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Speaker 2: Before definitely did something. And that's why I'm so passionate

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Speaker 2: about helping other women work through it, because I suffered

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Speaker 2: with it myself for many years alone, not really knowing

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Speaker 2: what to do. And now that I have that background

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Speaker 2: in the experience and have that literature available to me,

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Speaker 2: I know that there are some really great evidence bace

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Speaker 2: practices that you can put in place around this. But

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Speaker 2: I sort of just muddled through it myself when I

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Speaker 2: was a lot younger and sort of found out what worked.

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Speaker 2: So to me, I guess emotional eating is really that

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Speaker 2: practice of consuming large quantities of food in response to

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Speaker 2: emotions or feelings that aren't hunger. So I like to

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Speaker 2: term it head hunger. So I talked to my clients

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Speaker 2: about two types of hunger. You've got head hunger and

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Speaker 2: you've got tummy hunger. Tummy hunger is that true physical

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Speaker 2: hunger where you could eat any type of few dude, Yeah,

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Speaker 2: your tummy's rumbling, you might feel a little bit lightheaded,

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Speaker 2: it's been multiple hours before you've eaten. But that head

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Speaker 2: hunger is more. It comes out of nowhere. It's often

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Speaker 2: a very specific type of food, like it's ice cream

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Speaker 2: or it's chocolate. Nobody ever gets a craving for a

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Speaker 2: celery stick very rarely, you know, So it comes out

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Speaker 2: of nowhere, and it's often very specific, and you normally

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Speaker 2: or often women in particular, can feel quite guilty after it.

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Speaker 2: You know, if you were to sit down and have

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Speaker 2: a sandwich for lunch, you wouldn't feel guilty after that.

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Speaker 2: If you were to sit down and have some chicken

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Speaker 2: and stir fry for dinner, you wouldn't feel guilty after that.

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Speaker 2: But if you then went and smashed a tub of

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Speaker 2: ice cream after dinner, there may be a bit of

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Speaker 2: guilt associated with that. So it's very much I like

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Speaker 2: to differentiate it by the head hunger and the tummy hunger,

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Speaker 2: and it is definitely something that I, along with many

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Speaker 2: many women have experience. But it doesn't just have to

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Speaker 2: be linked to emotions. You know, for some people it's boredom,

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Speaker 2: or it's routine or it's their environmental influences as well.

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Speaker 2: You know, you might be fine typing weight your computer

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Speaker 2: at work and somebody drags out the bag of lollies

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Speaker 2: and before you've known it, you've eaten three quarters of

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Speaker 2: bag of lollies and you're like, oh, wasn't even hungry,

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Speaker 2: What the hell happened? So it's more of that what

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Speaker 2: I call that non hungry eating. I think that's a

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Speaker 2: really nice term to encompass. You know, women who might

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Speaker 2: say to me, Oh, I don't eat when I'm emotional,

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Speaker 2: but I eat when I'm bored, or I eat at

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Speaker 2: work because there's all this food there. So I think

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Speaker 2: a lot of people can relate to it a lot

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Speaker 2: more when we talk about it with this head hunger

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Speaker 2: versus this tummy hunger.

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Speaker 1: Yeah, that totally makes sense to me too, And so

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Speaker 1: how can we find the root cause of our emotional

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Speaker 1: eating or our head hunger.

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Speaker 2: So a lot of times the first thing to establish

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Speaker 2: is am I really hungry? That's kind of the first

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Speaker 2: question to ask yourself. And for some people, particularly if

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Speaker 2: they've dieded for a long time, they've been on restrictive

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Speaker 2: DIANTCE for a long time, they have a hard time

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Speaker 2: recognizing if they're truly hungry or not. And that's okay,

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Speaker 2: But I guess another good follow up question that would be,

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Speaker 2: am I really hungry? Will a healthy food?

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Speaker 1: Do? You know?

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Speaker 2: Will a chicken salad do? Will a tofu sturfer I do?

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Speaker 2: And if the answer is no, it's generally that you're

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Speaker 2: not truly physically hungry because there's a lot of times

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Speaker 2: with emotional eating or head hunger, no amount of food

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Speaker 2: will ever satisfy you because you are never hungry to

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Speaker 2: begin with. So a lot of people will go through

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Speaker 2: eating different types of foods, like they might start up

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Speaker 2: with something sweet and then go to something savory, then

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Speaker 2: go to something crunchy, then go to something salty, then

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Speaker 2: come back to the tub of ice cream because they're

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Speaker 2: looking for something to satisfy them. But they were never

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Speaker 2: truly hungry to begin with. So the really important question

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Speaker 2: to start off with to identify the root cause of

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Speaker 2: it is are you really hungry? And then you need

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Speaker 2: to find out what that situation is that's triggered you.

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Speaker 2: So a lot of times with emotional eating or head hunger,

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Speaker 2: it's triggered by patterns. We have patterns in our day

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Speaker 2: every time I get stressed, I eat. Every time I'm

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Speaker 2: bored and I'm on a day off work at home,

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Speaker 2: I just eat the whole pantry. Well, every time my

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Speaker 2: kids have a really bad night's sleep, I find I'm

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Speaker 2: up late at night just eating everything in sight. So

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Speaker 2: what is that pattern that you've conditioned yourself to do

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Speaker 2: over time? So establish that pattern, And this is an example.

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Speaker 2: It might be that your pattern is that you overeat

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Speaker 2: in the afternoons and you eat a ton of food

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Speaker 2: in the afternoon after work. You know you're not truly hungry,

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Speaker 2: but you just eat everything inside because you've had a

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Speaker 2: really stressful day at work. Your pattern might be you've

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Speaker 2: had a super stressful day, you drive home, or you

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Speaker 2: can think about it as a delicious food in your

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Speaker 2: cupboard or your pantry. You come home, you open the door,

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Speaker 2: you put your bag down, you kick your shoes off,

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Speaker 2: you go to the pantry, you grab the food, and

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Speaker 2: you sit in the couch. That's your pattern. So what

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Speaker 2: you need to do is interrupt that pattern. So you

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Speaker 2: need to put something in place that you do something differently.

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Speaker 2: So it might be taking an alternate root home and

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Speaker 2: then rather than dumping your bags and shoes right next

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Speaker 2: to the kitchen counter and going straight to the pantry.

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Speaker 2: You go all the way upstairs and you put those

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Speaker 2: you know, your bagging your shoes in the closet and

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Speaker 2: under the bed or whatever, and then you might go

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Speaker 2: and have a hot shower, or you might do a

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Speaker 2: little bit of journaling. So you've got to interrupt that

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Speaker 2: pattern because your brain works really hard in its easy sense.

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Speaker 2: It works very very hard. And so when it can

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Speaker 2: do things on default or what I like to call

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Speaker 2: automatic pilot mode, where it's done at a hundred times,

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Speaker 2: it's going to do it on default mode. So for

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Speaker 2: you to do something different takes a lot of work.

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Speaker 2: So you actually have to physically put things in place

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Speaker 2: a lot of the time that breaks this pattern. So,

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Speaker 2: for example, I had a client who was at exact situation.

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Speaker 2: She'd come home from work, she'd open the pantry. Some days,

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Speaker 2: she wouldn't even kick a shoes off. She'd be eating,

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Speaker 2: you know, handbags still in the arm, you know, shoes

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Speaker 2: still on the feet, and she'd be eating all through

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Speaker 2: the pantry. And I said to her, we need to

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Speaker 2: put something in place to interrupt that pattern. Something so

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Speaker 2: your brain goes hold on this is actually happening, brings

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Speaker 2: you back to the present moment and goes, am, I

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Speaker 2: really hungry? Does this need to happen right now? Is

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Speaker 2: there an emotion that I'm experiencing that I can go

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Speaker 2: and nourish in another way? Remember, your body doesn't your

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Speaker 2: tummy doesn't need nourishing. Your emotions do. That's what needs nourishing,

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Speaker 2: some sort of emotion, some sort of feeling that you're experiencing.

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Speaker 2: So what she came up with was to put a

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Speaker 2: big red ribbon on her pantry door. So she'd go

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Speaker 2: for that pantry door and she wouldn't even like she

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Speaker 2: was on that automatic pilot mode where she'd be opening

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Speaker 2: that pantry door. She'd be eating that food. She'd be

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Speaker 2: finished with that bag of chips, onto the chocolate before

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Speaker 2: her brain had even kicked in and been like what

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Speaker 2: are you doing? Like that didn't happen till after its

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Speaker 2: But with that big red ribbon on the door, something

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Speaker 2: in her brain went, that's weird. Why is there a

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Speaker 2: big red ribbon on my door? Oh crap, hold on,

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Speaker 2: I've got some new strategies to practice. Does that make sense?

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Speaker 2: You're interrupting that pattern because when you're on automatic pilot mode.

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Speaker 2: You just do it, like have you ever driven somewhere

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Speaker 2: and it's such a familiar route, maybe to like your parents' house,

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Speaker 2: and you don't even have to think about going there,

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Speaker 2: Like your brain like you're driving there. Then you get

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Speaker 2: there and you're like, oh crap, how did I even

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Speaker 2: get here? Oh my god, that was really quick, Like

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Speaker 2: it's really scary, But it's just your brain on automatic

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Speaker 2: pilot mode because you've done it one hundred times before,

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Speaker 2: And to do something new takes an incredible amount of energy,

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Speaker 2: an incredible amount of power, and you actually have to

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Speaker 2: physically bring yourself back to the present, acknowledge it, and

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Speaker 2: work really hard to do that. And a lot of

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Speaker 2: times in the moment, if you're stressed, if you're bored,

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Speaker 2: if you're emotional, if your partner's driving you and sane,

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Speaker 2: that's a really difficult thing to do. The easy option

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Speaker 2: is to go and eat the food because it's what

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Speaker 2: you've always done, it's safe, you know the outcome of that.

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Speaker 2: You know that you're going to feel better afterwards. So

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Speaker 2: what you need to do is put something in place

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Speaker 2: to interrupt that pattern.

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Speaker 1: So interesting, So I'm going to be completely selfish here

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Speaker 1: is one of my I don't think so. I used

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Speaker 1: to be a big binge eater, and that was more

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Speaker 1: to do with because I was restricting food so much.

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Speaker 1: So I don't restrict food and I eat intuitively, so

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Speaker 1: I don't find it happens very often. But something for

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Speaker 1: me is I've had dinner, I'm pretty full, but I

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Speaker 1: always love having something sweeter at night, and so I

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Speaker 1: always have bit of dark chocolate or like Milo or

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Speaker 1: something like that. But then sometimes and it looking back,

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Speaker 1: like it's probably on days I have had more of

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Speaker 1: a stressful day and it's more like a I want

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Speaker 1: to just zone out. I'll find myself just going back

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Speaker 1: to the pantry and looking for sweet snacks. And then

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Speaker 1: I always wake up the next day and it's, you know,

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Speaker 1: usually still sitting there and I go, Georgia, what were

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Speaker 1: you doing? Like why did you do that? What would

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Speaker 1: your advice be for me?

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Speaker 2: Now, it's your emotions first. So it is always okay

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Speaker 2: to eat the food that you love. But if you

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Speaker 2: know in your brain, like you open that pandry and

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Speaker 2: you're like you take a square of chocolate or a

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Speaker 2: one potato chip and your brain goes that is not

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Speaker 2: going to be enough. That's a big red flag that

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Speaker 2: this is probably something that has nothing to do with hunger,

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Speaker 2: particularly if you've just eaten dinner. Like a lot of

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Speaker 2: people say to me, I crave sweets after dinner. I'm like, well, no,

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Speaker 2: you don't. You've conditioned yourself to do that. You've created

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Speaker 2: this habit or this belief in your head that you

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Speaker 2: need sweets after dinner. So what I like to say

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Speaker 2: to my clients is nourish your emotions first, then come

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Speaker 2: back and nourish your body, because it's absolutely okay to

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Speaker 2: have these foods. And the more you restrict things, the

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Speaker 2: more you're gonna want it. That's just the way that

430
00:19:36,880 --> 00:19:38,800
Speaker 2: our brain works. So if you go and take care

431
00:19:38,840 --> 00:19:41,560
Speaker 2: of your emotions first instead of eating the whole block

432
00:19:41,560 --> 00:19:44,359
Speaker 2: of chocolate, you might then go say you're feeling stress,

433
00:19:44,400 --> 00:19:46,880
Speaker 2: it's been a really long day, you're just physically exhausted.

434
00:19:46,920 --> 00:19:49,680
Speaker 2: A lot of people link sugar to that instant energy hit.

435
00:19:49,840 --> 00:19:52,280
Speaker 2: You know, you're physically exhausted. What else is going to

436
00:19:52,359 --> 00:19:55,400
Speaker 2: give you extra energy? Or what else is if you're

437
00:19:55,400 --> 00:19:57,719
Speaker 2: super stressed, what else is going to reduce that stress?

438
00:19:57,720 --> 00:20:00,680
Speaker 2: If you're feeling lonely, you might be just come out

439
00:20:00,680 --> 00:20:02,720
Speaker 2: of a relationship. You're at home on Friday night, all

440
00:20:02,760 --> 00:20:04,480
Speaker 2: of your friends are out with their partners. You're feeling

441
00:20:04,520 --> 00:20:07,480
Speaker 2: really lonely. It's rainy, it's gloomy, you can't go outside.

442
00:20:07,640 --> 00:20:09,640
Speaker 2: What else is going to give you comfort and give

443
00:20:09,680 --> 00:20:12,520
Speaker 2: you that feeling of safety that you're craving, Because that's

444
00:20:12,520 --> 00:20:16,080
Speaker 2: that emotion that you're craving. Go and nourish that emotion first.

445
00:20:16,480 --> 00:20:18,919
Speaker 2: Then come back and have that food, and I promise

446
00:20:18,960 --> 00:20:21,080
Speaker 2: you you'll eat a lot less of it and you'll

447
00:20:21,160 --> 00:20:23,520
Speaker 2: enjoy it ten times more when you go and nourish

448
00:20:23,520 --> 00:20:26,000
Speaker 2: that emotion first. So it's just putting that little step

449
00:20:26,080 --> 00:20:28,800
Speaker 2: in between, not taking it out completely, not saying I

450
00:20:28,880 --> 00:20:30,760
Speaker 2: can never have this food, this is a bad food,

451
00:20:30,920 --> 00:20:33,320
Speaker 2: but putting that little step in between that allows your

452
00:20:33,359 --> 00:20:36,359
Speaker 2: brain to go and work through some of those emotions.

453
00:20:36,960 --> 00:20:39,119
Speaker 2: I like to say to people, have a list of

454
00:20:39,200 --> 00:20:41,320
Speaker 2: ten to fifteen things, because I've heard a lot of

455
00:20:41,359 --> 00:20:43,480
Speaker 2: people talk about emotional eating and they're like, go and

456
00:20:43,680 --> 00:20:45,639
Speaker 2: go for a walk, go do some exercise. I'm like,

457
00:20:45,680 --> 00:20:47,560
Speaker 2: that's all well and good, but you and me have

458
00:20:47,560 --> 00:20:49,280
Speaker 2: suffered from it in the past, and a lot of

459
00:20:49,280 --> 00:20:52,800
Speaker 2: those strategies will never ever work. So if you said

460
00:20:52,800 --> 00:20:55,040
Speaker 2: to me, if I had a really stressful day and

461
00:20:55,080 --> 00:20:57,520
Speaker 2: you told me to go and I don't know, do

462
00:20:57,640 --> 00:20:59,960
Speaker 2: some yoga, I'd look at you like you're a crazy person.

463
00:21:00,200 --> 00:21:01,919
Speaker 2: But then if I had a day while I was

464
00:21:01,960 --> 00:21:04,520
Speaker 2: feeling just really blund I was like, oh, I've just

465
00:21:04,560 --> 00:21:06,760
Speaker 2: seed that energy hit. Going and doing a yoga flow

466
00:21:06,840 --> 00:21:09,040
Speaker 2: might feel really good to me. And again, if I

467
00:21:09,160 --> 00:21:10,960
Speaker 2: had a fight with my best friend and I was

468
00:21:10,960 --> 00:21:12,879
Speaker 2: feeling super down and you told me to go for

469
00:21:12,920 --> 00:21:15,040
Speaker 2: a run, I'd probably punch on the face. You know,

470
00:21:15,160 --> 00:21:17,280
Speaker 2: if you told me to go and journal my feelings,

471
00:21:17,359 --> 00:21:19,280
Speaker 2: I'd be like, I don't want to journal my freaking feelings,

472
00:21:19,280 --> 00:21:21,000
Speaker 2: Like what are you talking about. So you need a

473
00:21:21,040 --> 00:21:23,720
Speaker 2: list of strategies that are applicable to every moment, and

474
00:21:23,760 --> 00:21:26,600
Speaker 2: they need to be super different things. It might be exercise,

475
00:21:26,640 --> 00:21:29,520
Speaker 2: it might be journaling. It might be calling your best friend.

476
00:21:29,640 --> 00:21:32,560
Speaker 2: It might be listening to your favorite podcast. It might

477
00:21:32,600 --> 00:21:34,280
Speaker 2: be having a little dance party where you put on

478
00:21:34,320 --> 00:21:36,040
Speaker 2: your favorite song and you just dance around your room

479
00:21:36,040 --> 00:21:38,320
Speaker 2: in your nickas. It could be anything, but the strategies

480
00:21:38,359 --> 00:21:40,879
Speaker 2: have to be super different. And so on. Get a

481
00:21:40,880 --> 00:21:43,240
Speaker 2: bit of paper out if you're listening at home, put

482
00:21:43,280 --> 00:21:45,200
Speaker 2: a line down the middle of the paper on the

483
00:21:45,280 --> 00:21:47,920
Speaker 2: left hand side, right all the reasons that you might

484
00:21:48,000 --> 00:21:51,040
Speaker 2: eat when you're not physically hungry. It could be environmental.

485
00:21:51,080 --> 00:21:53,560
Speaker 2: When you're at work. It could be you're driving home

486
00:21:53,600 --> 00:21:55,480
Speaker 2: and you drive past KFC and you smell it and

487
00:21:55,480 --> 00:21:57,440
Speaker 2: you're pulling into KFC and you don't even recognize it

488
00:21:57,480 --> 00:21:59,840
Speaker 2: because that's your pattern. That's what you do when you're stressed.

489
00:22:00,400 --> 00:22:04,120
Speaker 2: Imp you listening, Or it might be that whenever you

490
00:22:04,520 --> 00:22:06,480
Speaker 2: have a disagreement with a loved one, or maybe you've

491
00:22:06,520 --> 00:22:09,680
Speaker 2: got some family drama going on, or you might feel lonely,

492
00:22:09,840 --> 00:22:11,800
Speaker 2: or you might feel I don't know, whatever it is

493
00:22:11,800 --> 00:22:13,919
Speaker 2: those feelings or emotions that cause you to eat, right

494
00:22:13,960 --> 00:22:15,840
Speaker 2: them on the left hand side of the paper. Then

495
00:22:15,840 --> 00:22:17,800
Speaker 2: on the right hand side of the paper, come up

496
00:22:17,800 --> 00:22:20,879
Speaker 2: with some strategies that help to nourish that emotion. What

497
00:22:21,000 --> 00:22:24,000
Speaker 2: is that emotion? Are you craving safety and comfort? Are

498
00:22:24,040 --> 00:22:26,639
Speaker 2: you craving something to reduce the stress and bring you

499
00:22:26,720 --> 00:22:31,320
Speaker 2: some calm? Are you craving human to human contact? Because

500
00:22:31,359 --> 00:22:33,280
Speaker 2: a lot of the reasons that we eat for emotional

501
00:22:33,320 --> 00:22:36,000
Speaker 2: reasons or because we're not hungry. Are very different. And

502
00:22:36,040 --> 00:22:37,680
Speaker 2: so if you just had one or two strategies and

503
00:22:37,720 --> 00:22:39,880
Speaker 2: then will you'll go to strategies, I promise you nine

504
00:22:39,880 --> 00:22:41,879
Speaker 2: times out of ten, they won't work because the emotion

505
00:22:42,000 --> 00:22:44,200
Speaker 2: is different for most people a lot of the time,

506
00:22:44,440 --> 00:22:46,480
Speaker 2: and so you need a whole range of strategies. You

507
00:22:46,520 --> 00:22:48,879
Speaker 2: can look at this list of fifteen things and go, Okay,

508
00:22:48,920 --> 00:22:52,119
Speaker 2: I'm feeling super stressed. No no, no, no ooh that

509
00:22:52,240 --> 00:22:54,800
Speaker 2: sounds a little bit calming. Maybe that one will work.

510
00:22:55,480 --> 00:22:58,000
Speaker 1: Yes, I love that. And what I thought of straight

511
00:22:58,040 --> 00:23:01,119
Speaker 1: away when we were kind of talking about my after

512
00:23:01,160 --> 00:23:04,679
Speaker 1: dinner thing is and I have done this on occasions,

513
00:23:04,680 --> 00:23:07,199
Speaker 1: So like a big thing for me is to not

514
00:23:07,320 --> 00:23:09,800
Speaker 1: do anything. So my brain is usually going one hundred

515
00:23:09,800 --> 00:23:12,760
Speaker 1: miles an hour from the day. And then because you know,

516
00:23:13,119 --> 00:23:16,320
Speaker 1: lots of my work is online, I'm like constantly checking

517
00:23:16,320 --> 00:23:19,639
Speaker 1: my phone, and so I find even on the couch

518
00:23:19,680 --> 00:23:22,920
Speaker 1: when I'm like watching TV, it's still like stuff is

519
00:23:22,920 --> 00:23:24,679
Speaker 1: happening on my phone. I'm on my phone. So a

520
00:23:24,680 --> 00:23:27,959
Speaker 1: big thing for me is to interrupt that and go

521
00:23:28,119 --> 00:23:31,679
Speaker 1: upstairs and read. So my hands are on the book.

522
00:23:31,840 --> 00:23:34,760
Speaker 1: I can't jump on my phone and that destresses me,

523
00:23:34,920 --> 00:23:37,879
Speaker 1: So like interrupting it with like that would be a

524
00:23:37,920 --> 00:23:40,280
Speaker 1: really good pattern for me at night, because otherwise I

525
00:23:40,400 --> 00:23:43,000
Speaker 1: just keep eating, keep going on my phone, like almost

526
00:23:43,000 --> 00:23:46,160
Speaker 1: like my brain is too buzzed out and to alert.

527
00:23:46,400 --> 00:23:49,040
Speaker 2: So and by doing that, by reading what is that

528
00:23:49,119 --> 00:23:52,439
Speaker 2: emotion you're experiencing, you're bringing yourself calm. Yeah, And so

529
00:23:52,600 --> 00:23:55,520
Speaker 2: other people might get calm from a warm shower. Other

530
00:23:55,560 --> 00:23:58,240
Speaker 2: people might get that feeling of calmness from lighting a

531
00:23:58,280 --> 00:24:00,680
Speaker 2: candle and doing a bit of yoga. You know, yoga

532
00:24:00,720 --> 00:24:03,119
Speaker 2: for me isn't calming. I find it very difficult to do.

533
00:24:03,440 --> 00:24:05,679
Speaker 2: And so that strategy isn't appropriate for me, but it

534
00:24:05,720 --> 00:24:07,919
Speaker 2: might be more than appropriate for somebody else. So your

535
00:24:07,920 --> 00:24:09,919
Speaker 2: strategies can't be It's like you can't cheat off your

536
00:24:09,960 --> 00:24:11,720
Speaker 2: best friend. For these they have to be your own.

537
00:24:11,760 --> 00:24:14,200
Speaker 2: They have to be unique to you. Figure out what

538
00:24:14,240 --> 00:24:17,359
Speaker 2: that emotion is and then go nourish it with something else.

539
00:24:17,400 --> 00:24:20,000
Speaker 2: Are you feeling lonely? Do you need calm? Do you

540
00:24:20,040 --> 00:24:22,560
Speaker 2: need a sense of certainty? Are you eating this food

541
00:24:22,600 --> 00:24:24,600
Speaker 2: because you know for certain it'll make cow?

542
00:24:25,240 --> 00:24:28,600
Speaker 1: So how can someone kind Because lots of us we're

543
00:24:28,600 --> 00:24:33,360
Speaker 1: not aware enough to understand that at that time, I'm

544
00:24:33,359 --> 00:24:36,520
Speaker 1: feeling this emotion and it means, you know, I'm craving

545
00:24:36,560 --> 00:24:38,439
Speaker 1: safety or calm or anything like that. Like you have

546
00:24:38,520 --> 00:24:40,679
Speaker 1: spoken about with the list and stuff, but do you

547
00:24:40,680 --> 00:24:43,560
Speaker 1: have any other tips on how kind of people can

548
00:24:44,200 --> 00:24:47,719
Speaker 1: find out what they're really searching for in that moment.

549
00:24:48,520 --> 00:24:50,760
Speaker 2: I like to think of it like what when I

550
00:24:50,800 --> 00:24:53,000
Speaker 2: eat this food? And you've always got to do this

551
00:24:53,080 --> 00:24:55,000
Speaker 2: exercise when you're not in that moment. It will never

552
00:24:55,040 --> 00:24:57,399
Speaker 2: work in that moment because you're so conditioned to this

553
00:24:57,440 --> 00:25:00,200
Speaker 2: particular pattern that nothing else will happen in that month moment.

554
00:25:00,280 --> 00:25:02,520
Speaker 2: You have to do this exercise when you're feeling great.

555
00:25:02,560 --> 00:25:04,880
Speaker 2: Wake up on a Sunday morning, go pump out some exercise,

556
00:25:04,960 --> 00:25:07,359
Speaker 2: got a farmer's market, sit down and do this exercise.

557
00:25:07,560 --> 00:25:09,359
Speaker 2: Don't do it on a Friday night after you've had

558
00:25:09,359 --> 00:25:11,719
Speaker 2: a super stressful wick. It won't work. You have to

559
00:25:11,720 --> 00:25:13,560
Speaker 2: do it when you're in a really great mind space

560
00:25:13,600 --> 00:25:16,399
Speaker 2: and you can reflect back on it and think, last

561
00:25:16,400 --> 00:25:19,080
Speaker 2: time this happened, what did I do when I ate

562
00:25:19,160 --> 00:25:22,200
Speaker 2: that food? What was I going to feel afterwards? So

563
00:25:22,240 --> 00:25:24,119
Speaker 2: if I'm going to go and eat ice cream after dinner,

564
00:25:24,280 --> 00:25:27,000
Speaker 2: how am I going to feel after that. Initially you're

565
00:25:27,000 --> 00:25:29,200
Speaker 2: going to feel great, Give it a couple of minutes,

566
00:25:29,200 --> 00:25:30,880
Speaker 2: give it a few hours, give it the next day.

567
00:25:31,160 --> 00:25:33,720
Speaker 2: Often then you don't feel so great afterwards because you

568
00:25:33,800 --> 00:25:36,000
Speaker 2: know that deep down somewhere you weren't truly hungry to

569
00:25:36,040 --> 00:25:38,480
Speaker 2: begin with. But what is that initial feeling that you're

570
00:25:38,520 --> 00:25:40,159
Speaker 2: going to get from eating that ice cream? Why is

571
00:25:40,200 --> 00:25:42,160
Speaker 2: it going to make you happy? Why is it going

572
00:25:42,200 --> 00:25:44,080
Speaker 2: to make you feel like, oh my god, I just

573
00:25:44,080 --> 00:25:46,800
Speaker 2: feel so much better, I feel so much calmer. You know,

574
00:25:46,880 --> 00:25:49,240
Speaker 2: think about what that food means to you and what

575
00:25:49,520 --> 00:25:51,480
Speaker 2: is that feeling that that food's going to give to you.

576
00:25:52,160 --> 00:25:54,880
Speaker 2: And it's easy to reflect back on previous moments because

577
00:25:54,920 --> 00:25:57,680
Speaker 2: we learn, you know, we learn from our mistakes. Yeah,

578
00:25:57,960 --> 00:26:00,200
Speaker 2: not calling them mistakes as such, but we learn from

579
00:26:00,200 --> 00:26:02,760
Speaker 2: our different patterns that we've been conditioned to over time.

580
00:26:03,000 --> 00:26:05,639
Speaker 2: So reflect back on what you've previously done in the past.

581
00:26:05,760 --> 00:26:07,399
Speaker 2: If you ate the whole top of irs cream, or

582
00:26:07,400 --> 00:26:08,879
Speaker 2: the whole block of chocolate, or even if you just

583
00:26:08,920 --> 00:26:11,000
Speaker 2: had half the block, and you know that you weren't

584
00:26:11,000 --> 00:26:13,639
Speaker 2: truly hungry, why were you eating that? What were you

585
00:26:13,760 --> 00:26:16,080
Speaker 2: looking for in that chocolate? Because I promise you it

586
00:26:16,119 --> 00:26:18,600
Speaker 2: wasn't hunger. You were looking for something else. What was that?

587
00:26:18,920 --> 00:26:21,840
Speaker 1: Yeah, and then try and fill that with an exercise

588
00:26:21,880 --> 00:26:24,840
Speaker 1: that makes you or a practice that makes you get

589
00:26:24,880 --> 00:26:25,359
Speaker 1: that feeling.

590
00:26:25,480 --> 00:26:27,280
Speaker 2: Yeah, And I like to call it nourishing that emotion

591
00:26:27,400 --> 00:26:29,119
Speaker 2: and then go, so nourish your body, and then you

592
00:26:29,119 --> 00:26:31,800
Speaker 2: can nourish it Tommy with something afterwards, because you'll eat

593
00:26:31,840 --> 00:26:34,520
Speaker 2: ten times less if you've nourished that emotion first, and

594
00:26:34,520 --> 00:26:37,520
Speaker 2: you'll actually enjoy it afterwards as well, rather than generally,

595
00:26:37,520 --> 00:26:39,880
Speaker 2: when we're eating, when we're not truly hungry, it's very

596
00:26:39,920 --> 00:26:42,080
Speaker 2: quickly and we don't even really recognize it. We just

597
00:26:42,160 --> 00:26:44,040
Speaker 2: kind of stuff our faces with it and we don't

598
00:26:44,080 --> 00:26:46,239
Speaker 2: ever really stop take the time to slow down and

599
00:26:46,359 --> 00:26:48,919
Speaker 2: enjoy it. So we go and we nourish our emotions first.

600
00:26:49,040 --> 00:26:51,359
Speaker 2: We actually enjoy the food ten times more and we

601
00:26:51,400 --> 00:26:52,800
Speaker 2: eat ten times less, So win win.

602
00:26:54,119 --> 00:26:57,440
Speaker 1: Hey guys, I'm quickly interrupting this episode because I am

603
00:26:57,720 --> 00:27:03,199
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604
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605
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606
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607
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608
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609
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610
00:27:24,400 --> 00:27:27,240
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611
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612
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613
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614
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615
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616
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619
00:27:58,440 --> 00:28:03,400
Speaker 1: straight back into the episode. I'm guessing sometimes like will

620
00:28:03,400 --> 00:28:07,240
Speaker 1: go do the practice and nourish our emotions, and sometimes

621
00:28:07,280 --> 00:28:08,879
Speaker 1: we might come back and still want the food.

622
00:28:08,960 --> 00:28:10,760
Speaker 2: Is this correct?

623
00:28:11,000 --> 00:28:13,560
Speaker 1: You still eat it, You're just eating it more mindfully.

624
00:28:13,160 --> 00:28:16,680
Speaker 2: Exactly, because one square of chocolate tastes just as good

625
00:28:16,680 --> 00:28:19,280
Speaker 2: as the hundred squares of chocolate. One teaspoon of ice

626
00:28:19,280 --> 00:28:21,520
Speaker 2: cream tastes just as good as the entire type of

627
00:28:21,600 --> 00:28:24,199
Speaker 2: ice cream, and you're probably listening at home thinking hood doesn't,

628
00:28:24,640 --> 00:28:28,080
Speaker 2: but re listen to this, because one square of chocolate

629
00:28:28,480 --> 00:28:31,520
Speaker 2: taste just as good as ten squares of chocolate or

630
00:28:31,520 --> 00:28:34,159
Speaker 2: one hundred squares of chocolate. The taste is no different.

631
00:28:34,320 --> 00:28:38,720
Speaker 2: Often the more you eat, the less the tastes actually subsides.

632
00:28:38,760 --> 00:28:41,240
Speaker 2: So if you practice mindful eating, the first few bites,

633
00:28:41,320 --> 00:28:44,240
Speaker 2: the first few spoons are absolutely the best, and the

634
00:28:44,240 --> 00:28:46,680
Speaker 2: taste drops off from there. But when you're eating for

635
00:28:46,720 --> 00:28:48,880
Speaker 2: an emotional reasonal because you're not.

636
00:28:48,800 --> 00:28:50,200
Speaker 1: Truly hungry, you're trying to satisfy.

637
00:28:50,320 --> 00:28:51,960
Speaker 2: You can never be satisfied, and you're never going to

638
00:28:52,000 --> 00:28:55,040
Speaker 2: get that satisfaction from food. So your brain automatically thinks

639
00:28:55,040 --> 00:28:58,040
Speaker 2: that the more you eat, the better it's going to get.

640
00:28:58,080 --> 00:29:00,240
Speaker 2: But it's definitely not the case. So you'll come back

641
00:29:00,240 --> 00:29:02,560
Speaker 2: and it's absolutely okay to still eat that food. We

642
00:29:02,640 --> 00:29:04,520
Speaker 2: never want to say you can never have that food,

643
00:29:04,800 --> 00:29:08,160
Speaker 2: but you'll eat it in far less portions because you're

644
00:29:08,200 --> 00:29:10,640
Speaker 2: not eating to nourish this other emotion. You're eating it

645
00:29:10,720 --> 00:29:13,080
Speaker 2: purely for the taste, and just a couple of spoons

646
00:29:13,160 --> 00:29:16,080
Speaker 2: or a couple of bites. Generally we'll do even if

647
00:29:16,080 --> 00:29:17,760
Speaker 2: it's a little bit more than that, it's okay. But

648
00:29:17,800 --> 00:29:20,160
Speaker 2: for most people, and I'll give you the example. Have

649
00:29:20,200 --> 00:29:22,560
Speaker 2: you ever been out to dinner at a delicious restaurant

650
00:29:22,560 --> 00:29:24,280
Speaker 2: and you've been super full, but then the way it

651
00:29:24,320 --> 00:29:26,320
Speaker 2: comes over and he's like, would you like some dessert?

652
00:29:26,560 --> 00:29:28,040
Speaker 2: And you're like, no, thanks, I'm full. But then your

653
00:29:28,040 --> 00:29:30,280
Speaker 2: partner might get some dessert, and then Tim says to you,

654
00:29:30,320 --> 00:29:31,880
Speaker 2: do you just want like a spoon or two And

655
00:29:31,880 --> 00:29:33,360
Speaker 2: you're like, oh my god, I'm so full, but I

656
00:29:33,440 --> 00:29:35,440
Speaker 2: just want a little taste. And you'd have like two

657
00:29:35,440 --> 00:29:37,360
Speaker 2: teaspoons of it, like a tiny amount, and you're like,

658
00:29:37,400 --> 00:29:39,680
Speaker 2: oh my god, that was so good. Like I'm good,

659
00:29:39,720 --> 00:29:42,840
Speaker 2: I'm satisfied. I'm so satisfied. I don't need anymore. That's

660
00:29:42,880 --> 00:29:45,920
Speaker 2: how food should taste, do you know what I mean?

661
00:29:45,920 --> 00:29:47,480
Speaker 2: Not when we're stuffing in our face because we've had

662
00:29:47,520 --> 00:29:49,320
Speaker 2: a stressful day or the kids are driving us up

663
00:29:49,360 --> 00:29:51,960
Speaker 2: the wall. Take the time to slow down and actually

664
00:29:52,120 --> 00:29:55,000
Speaker 2: enjoy the taste of your food from the very first bite,

665
00:29:55,160 --> 00:29:57,840
Speaker 2: not the last bite. People wait until the very last

666
00:29:57,840 --> 00:30:00,720
Speaker 2: bite for the satisfaction and that's where they go enjoy

667
00:30:00,760 --> 00:30:04,000
Speaker 2: it from the very first bite. It tastes exactly the same.

668
00:30:04,320 --> 00:30:06,080
Speaker 2: People just don't enjoy it from the first bite. They

669
00:30:06,120 --> 00:30:07,960
Speaker 2: wait till the last bite, until there's nothing left in

670
00:30:07,960 --> 00:30:08,960
Speaker 2: the box of the container.

671
00:30:09,240 --> 00:30:12,400
Speaker 1: Yeah. So just like completely changing like your mentality around it.

672
00:30:12,480 --> 00:30:14,640
Speaker 2: And actually enjoying it, not feeling guilty for it. Like

673
00:30:14,680 --> 00:30:16,160
Speaker 2: the minute you feel guilty for it, you're not going

674
00:30:16,200 --> 00:30:18,480
Speaker 2: to enjoy it. Yeah, So get it out and portion

675
00:30:18,560 --> 00:30:20,800
Speaker 2: out a small amount of it and really enjoy every

676
00:30:20,840 --> 00:30:23,800
Speaker 2: spoonful of every bite of it from the very first bite.

677
00:30:24,080 --> 00:30:28,880
Speaker 1: Makes complete sense. Okay, So you were explaining that you

678
00:30:29,000 --> 00:30:33,280
Speaker 1: worked as a specialist, and I'm gonna I struggle so

679
00:30:33,320 --> 00:30:34,560
Speaker 1: many with pronouncing.

680
00:30:34,120 --> 00:30:35,840
Speaker 2: Stuff gastontology, dietician.

681
00:30:36,040 --> 00:30:40,600
Speaker 1: Yeah whatever, you said, what she said, So let's talk

682
00:30:40,720 --> 00:30:44,840
Speaker 1: gut health expert. And I feel like gut health it

683
00:30:44,840 --> 00:30:47,200
Speaker 1: can be a bit of a buzzword in saying that

684
00:30:47,680 --> 00:30:51,200
Speaker 1: it has become so prominent in the last couple of years, because,

685
00:30:51,240 --> 00:30:53,480
Speaker 1: like you said before that we just kind of had

686
00:30:53,560 --> 00:30:57,320
Speaker 1: no idea about it. So let's get down to the basics.

687
00:30:57,400 --> 00:31:00,240
Speaker 1: What exactly is gut health and why should we care

688
00:31:00,240 --> 00:31:00,680
Speaker 1: about it?

689
00:31:01,400 --> 00:31:03,400
Speaker 2: When I was researching, I actually couldn't find like a

690
00:31:03,440 --> 00:31:06,280
Speaker 2: formal definition of gut health, like in like that sort

691
00:31:06,280 --> 00:31:08,080
Speaker 2: of thing like medical literature or anything like that. But

692
00:31:08,080 --> 00:31:10,640
Speaker 2: to me, like you know, good health to me means

693
00:31:10,720 --> 00:31:12,720
Speaker 2: being healthy and the absence of disease. So to me,

694
00:31:12,840 --> 00:31:16,000
Speaker 2: gut healths would mean also like the absence of disease

695
00:31:16,000 --> 00:31:19,920
Speaker 2: and the absence of symptoms. So having effective digestion, regular

696
00:31:20,000 --> 00:31:23,680
Speaker 2: healthy bower emotions, having normal trans at time, normal absorption

697
00:31:23,760 --> 00:31:26,920
Speaker 2: of nutrients and vitamins, and a really strong focus on

698
00:31:27,040 --> 00:31:30,840
Speaker 2: sleep immunity, reducing your stress, and having a large diversity

699
00:31:30,840 --> 00:31:32,560
Speaker 2: of foods. There are all the things to me that

700
00:31:32,760 --> 00:31:36,080
Speaker 2: encompass good gut health. So it's quite a complex as

701
00:31:36,080 --> 00:31:38,040
Speaker 2: you can see, gut health is a very complex area.

702
00:31:38,040 --> 00:31:39,760
Speaker 2: It's not just you take one or two supplements so

703
00:31:39,840 --> 00:31:41,600
Speaker 2: you go on a gluten free diet and you're fine.

704
00:31:41,800 --> 00:31:44,120
Speaker 2: There is a lot of things that encompass good gut health.

705
00:31:44,400 --> 00:31:47,960
Speaker 1: Yeah, and so why should it be something that you know,

706
00:31:48,040 --> 00:31:49,320
Speaker 1: something we should be thinking about.

707
00:31:49,840 --> 00:31:51,640
Speaker 2: Have you ever heard that saying that good health begins

708
00:31:51,640 --> 00:31:54,920
Speaker 2: in your gut? Yes, everything is influenced by your gut.

709
00:31:55,120 --> 00:31:58,600
Speaker 2: And the more and more research that comes out, the more,

710
00:31:58,640 --> 00:32:01,160
Speaker 2: we know this to be true. So your gut is

711
00:32:01,520 --> 00:32:03,520
Speaker 2: so powerful, there are so many things that are linked

712
00:32:03,520 --> 00:32:05,239
Speaker 2: to it. You know, our gut and our brain are

713
00:32:05,280 --> 00:32:08,160
Speaker 2: the only organs that have their own nervous system. So

714
00:32:08,200 --> 00:32:10,200
Speaker 2: the brain has the central nervous system and the gut

715
00:32:10,240 --> 00:32:12,840
Speaker 2: has the enter nervous system. So we know that the

716
00:32:12,920 --> 00:32:17,200
Speaker 2: gut actually contains more neurotransmitters than our brain, and neurotransmitters

717
00:32:17,200 --> 00:32:20,280
Speaker 2: can affect things like our mood as well. So research

718
00:32:20,320 --> 00:32:23,800
Speaker 2: has actually confirmed that there's this very complex physiological communication

719
00:32:23,960 --> 00:32:26,160
Speaker 2: between the gut and the brain. So we call this

720
00:32:26,280 --> 00:32:28,480
Speaker 2: like a super highway between the gut and the brain.

721
00:32:28,560 --> 00:32:31,560
Speaker 2: It's called the gut brain axis. And the gut can

722
00:32:31,600 --> 00:32:33,320
Speaker 2: send messages up to the brain and the brain can

723
00:32:33,360 --> 00:32:36,360
Speaker 2: send messages down to the gut. It's this very oversimplify

724
00:32:36,480 --> 00:32:39,080
Speaker 2: this very complex pathway basically, but we know this to

725
00:32:39,120 --> 00:32:41,880
Speaker 2: be true. And there are these two nervous systems, the

726
00:32:42,000 --> 00:32:44,880
Speaker 2: CNS and the n S both have similar nerve endings

727
00:32:44,880 --> 00:32:48,680
Speaker 2: and similar neurotransmitters, and they provide These neurotransmitters can help

728
00:32:48,720 --> 00:32:51,600
Speaker 2: the brain and the gut to you know, control different things,

729
00:32:51,720 --> 00:32:54,240
Speaker 2: and the CNS in the brain sends signals down to

730
00:32:54,360 --> 00:32:56,840
Speaker 2: the ns in the tummy. It might signal like what

731
00:32:56,960 --> 00:32:59,160
Speaker 2: to cook for dinner, so the brain might say to

732
00:32:59,200 --> 00:33:00,880
Speaker 2: the body, you know, watch our cook for dinner. And

733
00:33:00,920 --> 00:33:03,520
Speaker 2: then the gut actually has its own brains. We know

734
00:33:03,600 --> 00:33:06,480
Speaker 2: that the gut actually has its own power, I guess

735
00:33:06,480 --> 00:33:08,600
Speaker 2: in terms of making these decisions, that its own brain.

736
00:33:08,680 --> 00:33:11,480
Speaker 2: So the gut can manage things like digestion and absorption

737
00:33:11,520 --> 00:33:14,320
Speaker 2: of different types of nutrients. It can send information out

738
00:33:14,320 --> 00:33:17,000
Speaker 2: to the rest of the body regarding things like hunger

739
00:33:17,040 --> 00:33:20,520
Speaker 2: and thirst and fullness levels, and even emotions attached to

740
00:33:20,600 --> 00:33:23,040
Speaker 2: eating and food as well, because it just has so

741
00:33:23,080 --> 00:33:26,160
Speaker 2: many tritons of microorganisms in it as well. So we

742
00:33:26,240 --> 00:33:28,400
Speaker 2: now know that the gut also has its own brain

743
00:33:28,720 --> 00:33:31,600
Speaker 2: along with our actual brain as well. So it's super

744
00:33:31,680 --> 00:33:35,680
Speaker 2: super complex. I could go. We could probably talk about

745
00:33:35,680 --> 00:33:37,960
Speaker 2: it for hours longer, but in some way, like it

746
00:33:38,040 --> 00:33:40,440
Speaker 2: is such a powerful thing to really take care of,

747
00:33:40,760 --> 00:33:42,640
Speaker 2: and if you're not taking care of your good gut health,

748
00:33:42,680 --> 00:33:45,600
Speaker 2: it's going to influence so many different things. And you know,

749
00:33:45,640 --> 00:33:48,120
Speaker 2: one of the theories that's proposed about why or how

750
00:33:48,120 --> 00:33:50,560
Speaker 2: the gut has its own brain is because it helps

751
00:33:50,600 --> 00:33:53,120
Speaker 2: you to almost like feel through life. Right, So if

752
00:33:53,120 --> 00:33:56,200
Speaker 2: you ever had that sensation where you just you had

753
00:33:56,200 --> 00:33:58,640
Speaker 2: a gut feeling, or you were super nervous about something

754
00:33:58,640 --> 00:34:00,880
Speaker 2: and you just felt those butterflies in tummy, or you

755
00:34:00,960 --> 00:34:03,960
Speaker 2: said to someone, you know, if something doesn't feel right

756
00:34:04,000 --> 00:34:05,600
Speaker 2: about this, I can't put my finger on it, but

757
00:34:05,640 --> 00:34:08,279
Speaker 2: I just, oh, it feels icky. You know those feelings.

758
00:34:08,280 --> 00:34:10,520
Speaker 2: That's your gut talking to you and telling you that

759
00:34:10,640 --> 00:34:13,480
Speaker 2: you've got this other your brain's not making sense of it,

760
00:34:13,520 --> 00:34:15,879
Speaker 2: but your gut's telling your body that something's not right

761
00:34:15,960 --> 00:34:17,840
Speaker 2: here or something. You just have to do it this

762
00:34:17,880 --> 00:34:19,520
Speaker 2: way because you've just got this feeling.

763
00:34:19,760 --> 00:34:20,680
Speaker 1: Isn't that funny?

764
00:34:20,960 --> 00:34:21,160
Speaker 2: Yeah?

765
00:34:21,200 --> 00:34:23,440
Speaker 1: I call that like almost like my intuition.

766
00:34:23,600 --> 00:34:25,759
Speaker 2: Yeah, exactly. But now we know that this actually it

767
00:34:25,840 --> 00:34:28,480
Speaker 2: has like some science and some research behind it because

768
00:34:28,520 --> 00:34:30,960
Speaker 2: it's coming from our second brain in our gut. So

769
00:34:31,280 --> 00:34:34,400
Speaker 2: you know, gut influences so many things, our immunity, it

770
00:34:34,400 --> 00:34:37,480
Speaker 2: can influence our mood, and can influence stress and sleep

771
00:34:37,480 --> 00:34:40,080
Speaker 2: as well. So if we're constantly stressed, we're not sleeping,

772
00:34:40,280 --> 00:34:42,880
Speaker 2: we're always sick. It really does come back to our

773
00:34:42,880 --> 00:34:44,480
Speaker 2: gut health as well. So it's what we put in

774
00:34:44,520 --> 00:34:46,759
Speaker 2: our body. More so than just we want to be healthy,

775
00:34:46,800 --> 00:34:48,520
Speaker 2: we want to lose weight, we also want to look

776
00:34:48,560 --> 00:34:50,520
Speaker 2: after our gut health as well. Like it's such a

777
00:34:50,560 --> 00:34:53,640
Speaker 2: powerful thing. It influences ouron tire wellbeing.

778
00:34:54,320 --> 00:34:58,120
Speaker 1: Wow, Okay, and so that is a lot, a lot

779
00:34:58,200 --> 00:35:01,680
Speaker 1: to take in. I've always known it is such a

780
00:35:01,719 --> 00:35:04,560
Speaker 1: complex thing, but I love how you broke that down.

781
00:35:05,160 --> 00:35:07,719
Speaker 1: So where do we start? Where do we start with

782
00:35:07,760 --> 00:35:08,480
Speaker 1: looking after I.

783
00:35:08,480 --> 00:35:11,319
Speaker 2: Got in the simplest way possible, Like a lot of

784
00:35:11,320 --> 00:35:13,120
Speaker 2: people will just want to do the one percent thing.

785
00:35:13,200 --> 00:35:15,319
Speaker 2: They want to take this pill or this supplement or

786
00:35:15,360 --> 00:35:17,840
Speaker 2: take this probotic exactly, and they're just like I just

787
00:35:17,840 --> 00:35:19,520
Speaker 2: want to take this one pill and hope that my

788
00:35:19,760 --> 00:35:22,800
Speaker 2: health miraculousy changes. We have to start with the basic,

789
00:35:22,880 --> 00:35:25,880
Speaker 2: start with the foundations first. One of the best things

790
00:35:25,880 --> 00:35:27,719
Speaker 2: that you can do for your gut is provided with

791
00:35:27,800 --> 00:35:30,799
Speaker 2: a diversity of plants. So one of the top recommendations

792
00:35:30,800 --> 00:35:32,840
Speaker 2: that I say to people, like if you're super overwhelmed,

793
00:35:32,880 --> 00:35:34,560
Speaker 2: you're like, oh my god, my god, health is terrible,

794
00:35:34,600 --> 00:35:36,759
Speaker 2: or maybe you haven't even ever paid attention to your

795
00:35:36,800 --> 00:35:39,000
Speaker 2: gut health, but you're like, I sleep terribly, I'm always

796
00:35:39,000 --> 00:35:41,080
Speaker 2: sick and I'm always stressed. I promise you that your

797
00:35:41,080 --> 00:35:43,640
Speaker 2: gut health won't be great. So a great starting place

798
00:35:43,680 --> 00:35:46,319
Speaker 2: for everybody is just to eat more plants. Ninety six

799
00:35:46,400 --> 00:35:49,200
Speaker 2: percent of astrains don't eat enough vegetables. That is an

800
00:35:49,200 --> 00:35:53,080
Speaker 2: appalling statistic. Will take every pill, every powder, every supplement

801
00:35:53,239 --> 00:35:56,600
Speaker 2: by the Paleo Vegan dairy free protein bar, but we

802
00:35:56,640 --> 00:35:59,880
Speaker 2: won't eat more vegetables. Like it's ridiculous. We spend thousands

803
00:36:00,000 --> 00:36:02,160
Speaker 2: millions of dollars on our health every year, but we

804
00:36:02,200 --> 00:36:05,000
Speaker 2: won't eat enough vegetables. So start there. Start with half

805
00:36:05,000 --> 00:36:08,240
Speaker 2: a plate of colorful vegetables and salad for lunch and dinner,

806
00:36:08,320 --> 00:36:10,279
Speaker 2: and challenge yourself when you go to the shops. And

807
00:36:10,320 --> 00:36:12,399
Speaker 2: my interest in health stem from a really young age.

808
00:36:12,440 --> 00:36:14,640
Speaker 2: My mum used to take all three kids shopping, all

809
00:36:14,640 --> 00:36:17,359
Speaker 2: her friends us. You're insane taking three kids to the supermarket,

810
00:36:17,480 --> 00:36:19,360
Speaker 2: but she got us involved. We all pick a different

811
00:36:19,440 --> 00:36:21,760
Speaker 2: vegetable and she'd say, all right, we'll add this vegetable

812
00:36:21,760 --> 00:36:24,080
Speaker 2: into dinner. You know, a different color, a different vegee

813
00:36:24,120 --> 00:36:26,400
Speaker 2: we'd never seen before. So challenge yourself to eat a

814
00:36:26,480 --> 00:36:29,120
Speaker 2: vegetable that you've never eaten before, you've never cooked before,

815
00:36:29,239 --> 00:36:32,239
Speaker 2: or something that scares you, like I don't normally cook

816
00:36:32,239 --> 00:36:33,600
Speaker 2: with leaks, and I remember the first time I bought

817
00:36:33,640 --> 00:36:35,960
Speaker 2: a leak, I was like googling YouTube videos of what

818
00:36:36,000 --> 00:36:39,520
Speaker 2: to do with a leek, and you know, yeah, yeah, exactly,

819
00:36:39,719 --> 00:36:41,960
Speaker 2: so good and sleeps as well. But challenge yourself to

820
00:36:42,040 --> 00:36:45,040
Speaker 2: eat a diverse range of vegetables half a plate of

821
00:36:45,080 --> 00:36:47,759
Speaker 2: colorful vegetables at lunch and dinner every day. So if

822
00:36:47,760 --> 00:36:49,440
Speaker 2: you can imagine that, if you have a wrap for

823
00:36:49,520 --> 00:36:51,480
Speaker 2: lunch each day, you're not going to have half a

824
00:36:51,480 --> 00:36:53,960
Speaker 2: plate of vegetables or salad. There's no way, and that's

825
00:36:54,000 --> 00:36:56,520
Speaker 2: why most Australians don't eat enough vegetables. If you have

826
00:36:56,560 --> 00:36:58,640
Speaker 2: a snack, challenge yourself to add a couple of raw

827
00:36:58,719 --> 00:37:01,120
Speaker 2: veggie sticks into it. And there are different types of

828
00:37:01,200 --> 00:37:04,240
Speaker 2: vitamins and minerals in different types of vegetables and fruits

829
00:37:04,239 --> 00:37:07,080
Speaker 2: as well. So you want some cooked vegetables some days,

830
00:37:07,120 --> 00:37:09,480
Speaker 2: some raw vegetables like some salads another day. So I

831
00:37:09,560 --> 00:37:11,560
Speaker 2: love to have like fresh veggies at one meal and

832
00:37:11,600 --> 00:37:13,839
Speaker 2: cook veggies at another meal, like a salad for lunch

833
00:37:13,840 --> 00:37:16,200
Speaker 2: and some hot veggies for dinner or vice versa. And

834
00:37:16,200 --> 00:37:18,520
Speaker 2: then you want a lunch. Diversity of colors as well,

835
00:37:18,600 --> 00:37:22,320
Speaker 2: So different colored vegetables, different antioxidants, different vitamins, different minerals,

836
00:37:22,520 --> 00:37:25,759
Speaker 2: even different like how many types of potato is there?

837
00:37:26,040 --> 00:37:27,359
Speaker 2: You know? And people always say to me, I buy

838
00:37:27,360 --> 00:37:29,720
Speaker 2: the white potato. I'm like, did you know there's blue potato,

839
00:37:29,800 --> 00:37:31,760
Speaker 2: red potato, sweet potato, purple potato.

840
00:37:32,120 --> 00:37:32,359
Speaker 1: Wow?

841
00:37:32,600 --> 00:37:34,880
Speaker 2: All types? You know? Or even nuts like people, oh,

842
00:37:34,920 --> 00:37:36,879
Speaker 2: I love almonds. I'm like, when was the last time

843
00:37:36,920 --> 00:37:38,759
Speaker 2: you ate pistachio? So when was the last time you

844
00:37:38,800 --> 00:37:40,400
Speaker 2: had brazil nuts or chestnuts?

845
00:37:40,760 --> 00:37:45,160
Speaker 1: Why should we be looking for a variety of these foods? Like,

846
00:37:45,200 --> 00:37:45,960
Speaker 1: what's about it?

847
00:37:46,080 --> 00:37:48,239
Speaker 2: You've got so much bacteria in your body, and these

848
00:37:48,280 --> 00:37:51,560
Speaker 2: bacteria thrive off all different types of nutrients and different

849
00:37:51,560 --> 00:37:53,560
Speaker 2: types of fiber, and that sort of thing. One of

850
00:37:53,560 --> 00:37:55,040
Speaker 2: the worst things you can do for your health, even

851
00:37:55,040 --> 00:37:57,399
Speaker 2: if you're eating completely healthy, is it the same sort

852
00:37:57,400 --> 00:37:59,880
Speaker 2: of thing every single day? Your gut health needs to

853
00:38:00,000 --> 00:38:03,759
Speaker 2: diversity to help the good bugs thrive. Basically, so if

854
00:38:03,800 --> 00:38:06,359
Speaker 2: you're somebody who loves their porridge for a breakfast, okay, great,

855
00:38:06,400 --> 00:38:08,239
Speaker 2: But if you put banana and peanut butter in your

856
00:38:08,239 --> 00:38:11,920
Speaker 2: porridge every day, try putting raspberries and brazil nuts one day,

857
00:38:11,960 --> 00:38:15,440
Speaker 2: try putting peaches and stashios the next day. So you

858
00:38:15,440 --> 00:38:18,160
Speaker 2: don't have to eat completely different overh your diet, but

859
00:38:18,280 --> 00:38:22,040
Speaker 2: just try different things. Because what the best research we

860
00:38:22,040 --> 00:38:23,919
Speaker 2: have for gut health at the moment is to aim

861
00:38:24,040 --> 00:38:26,920
Speaker 2: for diversity of fibers in your diet and thirty different

862
00:38:26,960 --> 00:38:29,080
Speaker 2: types of plants a week. And it's not just veggies,

863
00:38:29,280 --> 00:38:31,879
Speaker 2: it's whole grains, nuts and seeds as well. So when

864
00:38:31,880 --> 00:38:34,080
Speaker 2: was the last time you added chickpeas or lentils to

865
00:38:34,120 --> 00:38:36,319
Speaker 2: a meal? You know? You might say, oh, I don't

866
00:38:36,320 --> 00:38:38,640
Speaker 2: want to be a vegan, but maybe instead of my

867
00:38:38,719 --> 00:38:41,000
Speaker 2: spaghetti having a kilo or of five hundred grams of

868
00:38:41,000 --> 00:38:42,640
Speaker 2: mince in it, I'll use two hundred and fifty grams

869
00:38:42,680 --> 00:38:45,319
Speaker 2: of mince and a tin of lentils or something, you know,

870
00:38:45,400 --> 00:38:47,600
Speaker 2: So try to start adding different types of veggies and

871
00:38:47,600 --> 00:38:49,839
Speaker 2: different types of fruits and nuts and seeds and whole

872
00:38:49,840 --> 00:38:52,319
Speaker 2: grains to your day. You might eat rolled oats every

873
00:38:52,320 --> 00:38:54,520
Speaker 2: morning for breakfast, but you might want to try having

874
00:38:54,560 --> 00:38:56,399
Speaker 2: some Kinwa flakes, so you might want to try having

875
00:38:56,520 --> 00:38:59,680
Speaker 2: some you know, rye sourdough because you're just getting different

876
00:38:59,680 --> 00:39:02,480
Speaker 2: types of vartams, minerals, fibers, all that sort of thing.

877
00:39:03,040 --> 00:39:05,560
Speaker 2: So diverse diet is absolutely one of the best things

878
00:39:05,560 --> 00:39:07,920
Speaker 2: you can do for your gut house. Constantly be changing

879
00:39:07,920 --> 00:39:10,360
Speaker 2: things up. Doesn't need to be drastically, can just be

880
00:39:10,400 --> 00:39:12,919
Speaker 2: the smallest changes. Like if you have a banana before

881
00:39:13,000 --> 00:39:15,320
Speaker 2: gym every day, you can have a pitch when stonefruit

882
00:39:15,400 --> 00:39:17,560
Speaker 2: or in season, or you can have what's not a

883
00:39:17,560 --> 00:39:20,200
Speaker 2: type of fruits, some rock melon or something instead, you know,

884
00:39:20,239 --> 00:39:21,960
Speaker 2: all type of fruit as a pre workout snack is

885
00:39:22,000 --> 00:39:23,880
Speaker 2: a great option. It doesn't just have to be a banana.

886
00:39:23,920 --> 00:39:26,239
Speaker 2: But I think bananas are so convenient and they're sort

887
00:39:26,239 --> 00:39:28,719
Speaker 2: of available all year round that people always fall back

888
00:39:28,760 --> 00:39:30,480
Speaker 2: on them to eat as like a pre gym snack.

889
00:39:31,080 --> 00:39:33,120
Speaker 1: Amazing. Okay, so eat more plants.

890
00:39:33,560 --> 00:39:37,040
Speaker 2: Diversity's key lots of colors. Aims for thirty a week.

891
00:39:37,760 --> 00:39:40,600
Speaker 2: Thirty and that's not just veggies and half a plate

892
00:39:40,640 --> 00:39:42,360
Speaker 2: at lunch and dinner every day. And it's not just

893
00:39:42,440 --> 00:39:44,520
Speaker 2: have a little tick sheet or just have a blank

894
00:39:44,560 --> 00:39:47,359
Speaker 2: bit of paper that's got lines on it, and with

895
00:39:47,680 --> 00:39:49,399
Speaker 2: your thirty a day. Every time you eat a whole

896
00:39:49,400 --> 00:39:51,160
Speaker 2: grain or a nut or a seed or a fruit

897
00:39:51,239 --> 00:39:53,000
Speaker 2: or a veggie. Pop it in there. That's what you're

898
00:39:53,040 --> 00:39:54,919
Speaker 2: aiming for. And if you've got young children at home,

899
00:39:54,960 --> 00:39:57,200
Speaker 2: play a game with them. It's an awesome game to play.

900
00:39:57,600 --> 00:39:59,319
Speaker 2: Plays what my mum used to do. Pick a different vegie,

901
00:39:59,320 --> 00:40:01,520
Speaker 2: you're gonna have a different color you My sister would

902
00:40:01,520 --> 00:40:02,920
Speaker 2: pick a red one, I'd pick a white one, or

903
00:40:02,920 --> 00:40:05,520
Speaker 2: my brother could pick a green vegetable or something. You know,

904
00:40:05,719 --> 00:40:07,719
Speaker 2: like get your children involved in meal prep from a

905
00:40:07,760 --> 00:40:10,600
Speaker 2: really young age, or even just cooking meals and choosing

906
00:40:10,600 --> 00:40:11,960
Speaker 2: their own snack choices as well.

907
00:40:12,160 --> 00:40:14,600
Speaker 1: Yeah, and so do you meal prep? Yeah?

908
00:40:14,800 --> 00:40:16,520
Speaker 2: Yeah, I love it. I find it saves me so

909
00:40:16,640 --> 00:40:17,520
Speaker 2: much time during the week.

910
00:40:17,640 --> 00:40:20,359
Speaker 1: Yeah, so what you kind of go to meal prep? Oh?

911
00:40:20,480 --> 00:40:22,920
Speaker 2: Anything? I like that. I like that. With that freeze, well,

912
00:40:22,960 --> 00:40:24,960
Speaker 2: because I'm a big like I'll make something that might

913
00:40:25,000 --> 00:40:26,800
Speaker 2: get me six seven eight serves of it, and I

914
00:40:26,880 --> 00:40:28,279
Speaker 2: might eat it for three days and get bored of

915
00:40:28,280 --> 00:40:29,840
Speaker 2: it then throw the rest in the freezer. So my

916
00:40:29,880 --> 00:40:32,319
Speaker 2: freezer has like, legit, like twenty meals in there. There

917
00:40:32,400 --> 00:40:35,600
Speaker 2: might be a curry, a stir fry, a spaghetti, a tofu,

918
00:40:35,920 --> 00:40:39,560
Speaker 2: something a dull meal. Like I've just got a huge

919
00:40:39,640 --> 00:40:41,239
Speaker 2: variety of things in there, but I love things that

920
00:40:41,320 --> 00:40:43,640
Speaker 2: freeze really well. So I like starting with a base

921
00:40:43,680 --> 00:40:46,000
Speaker 2: of some sort of like whole grain, something high fiber.

922
00:40:46,040 --> 00:40:47,799
Speaker 2: It might be pasta, it might be brown rice, it

923
00:40:47,880 --> 00:40:50,839
Speaker 2: might be some potato with this skin on. And then

924
00:40:50,880 --> 00:40:52,719
Speaker 2: another really good thing with gut health as well is

925
00:40:52,760 --> 00:40:55,360
Speaker 2: this thing we call resistant starch. So when you cook

926
00:40:55,400 --> 00:40:58,600
Speaker 2: and cool certain starches, they develop this high levels of

927
00:40:58,640 --> 00:41:01,600
Speaker 2: resistant starch, which actually the good bacteria in your gut.

928
00:41:01,760 --> 00:41:03,919
Speaker 2: So things like ovin ayed oats, you soaking your oats

929
00:41:03,920 --> 00:41:05,880
Speaker 2: in the fridge, leaving them eating them the next morning,

930
00:41:06,239 --> 00:41:08,440
Speaker 2: or cooking and cooling past us. So say you make

931
00:41:08,440 --> 00:41:10,000
Speaker 2: spaghetti and then you put it in the fridge and

932
00:41:10,000 --> 00:41:12,040
Speaker 2: you eat it like the next day, it builds up

933
00:41:12,080 --> 00:41:14,839
Speaker 2: this resistant starch which is really beneficial for your gut

934
00:41:14,840 --> 00:41:15,560
Speaker 2: health bacteria.

935
00:41:16,000 --> 00:41:16,840
Speaker 1: So interesting.

936
00:41:16,920 --> 00:41:18,520
Speaker 2: Yeah, so I'm a big fan of meal prep even

937
00:41:18,520 --> 00:41:20,799
Speaker 2: from a gut health perspective as well. And even if

938
00:41:20,800 --> 00:41:23,120
Speaker 2: you reheat it the next day, it's still beneficial. Still

939
00:41:23,120 --> 00:41:25,560
Speaker 2: has this beneficial resistance starch in it as well.

940
00:41:26,000 --> 00:41:28,360
Speaker 1: Amazing. Okay, so are there any other tips that we

941
00:41:28,360 --> 00:41:29,920
Speaker 1: should not in regards to gut health?

942
00:41:30,680 --> 00:41:33,279
Speaker 2: Sleeping stress, are big ones, like aiming for seven hours

943
00:41:33,280 --> 00:41:35,640
Speaker 2: of sleep a week. If you're a new mum, that

944
00:41:35,719 --> 00:41:37,480
Speaker 2: might be near and possible. So some of these things

945
00:41:37,520 --> 00:41:39,319
Speaker 2: you're not actually going to achieve, but if it's within

946
00:41:39,400 --> 00:41:42,200
Speaker 2: your power and within your capability, really do go through it.

947
00:41:42,239 --> 00:41:44,800
Speaker 2: And managing our stress levels day to day and as

948
00:41:44,840 --> 00:41:47,480
Speaker 2: like you said, not doing things that even promote like

949
00:41:47,520 --> 00:41:49,759
Speaker 2: a low level of stress. Like you know, back in

950
00:41:49,760 --> 00:41:52,040
Speaker 2: the day, we had that flight or fright response. You know,

951
00:41:52,080 --> 00:41:53,880
Speaker 2: a tiger came at us, we had to dodge it

952
00:41:53,920 --> 00:41:55,840
Speaker 2: with our spear or whateveryone who cave men back in

953
00:41:55,880 --> 00:41:58,600
Speaker 2: the day. But these days we don't have that constant,

954
00:41:58,760 --> 00:42:02,000
Speaker 2: huge stress like it's the life or death moments each day.

955
00:42:02,200 --> 00:42:04,880
Speaker 2: But it's like constant low level of stress where we're

956
00:42:04,920 --> 00:42:06,719
Speaker 2: stressing to get the kids out the door, or we're

957
00:42:06,760 --> 00:42:09,400
Speaker 2: rushing off to UNI, or we're starting our workday and

958
00:42:09,400 --> 00:42:11,759
Speaker 2: we're stressed before even stuff. The email pops up, the

959
00:42:11,840 --> 00:42:15,200
Speaker 2: notification from Instagram pops up, the career is knocking on

960
00:42:15,239 --> 00:42:17,640
Speaker 2: the door, your dogs are going crazy, like whatever it is,

961
00:42:17,760 --> 00:42:20,640
Speaker 2: We've got this constant low level of stress throughout the day.

962
00:42:20,800 --> 00:42:23,040
Speaker 2: So take even just five or ten minutes to find

963
00:42:23,080 --> 00:42:25,839
Speaker 2: some mindfulness in your day, practice some breath work. I

964
00:42:25,880 --> 00:42:28,600
Speaker 2: like to challenge myself. I actually find five minutes of

965
00:42:28,680 --> 00:42:31,319
Speaker 2: meditation really difficult. Like my brain's much like yours, It

966
00:42:31,360 --> 00:42:33,480
Speaker 2: just goes in a million miles an hour, and so

967
00:42:33,640 --> 00:42:36,319
Speaker 2: even for me, five minutes of just stillness feels like

968
00:42:36,360 --> 00:42:38,640
Speaker 2: an eternity. So I challenge myself to do that in

969
00:42:38,680 --> 00:42:40,959
Speaker 2: my busiest parts of the day, and I come back

970
00:42:41,120 --> 00:42:43,480
Speaker 2: way more productive and I just feel like I have

971
00:42:43,560 --> 00:42:46,200
Speaker 2: this like external weight being lifted off me, and I'm

972
00:42:46,200 --> 00:42:48,759
Speaker 2: just like, I just feel so much calmer. So try

973
00:42:48,760 --> 00:42:51,040
Speaker 2: to find that stillness and that calmness throughout your day,

974
00:42:51,560 --> 00:42:53,520
Speaker 2: and try to do anything that you can to reduce

975
00:42:53,520 --> 00:42:55,840
Speaker 2: your stress levels, even it means that you're not perfect

976
00:42:55,840 --> 00:42:57,160
Speaker 2: at the end of the day, even if it means

977
00:42:57,160 --> 00:42:59,840
Speaker 2: that you didn't do this thing or that thing. Reducing

978
00:42:59,840 --> 00:43:02,360
Speaker 2: and keeping your stress levels low is super important for

979
00:43:02,400 --> 00:43:04,799
Speaker 2: your gut health. But for most people, just starting with

980
00:43:04,880 --> 00:43:09,200
Speaker 2: more vegetables, more plants, diversity of fibers and thirty different

981
00:43:09,239 --> 00:43:11,439
Speaker 2: types of plants, whole grains, nuts, and seas a week

982
00:43:11,560 --> 00:43:13,080
Speaker 2: is an awesome place to start.

983
00:43:13,320 --> 00:43:16,880
Speaker 1: Amazing, And so you were talking about at the start

984
00:43:17,160 --> 00:43:20,640
Speaker 1: your ten percent rule. Can you go into and explain

985
00:43:20,680 --> 00:43:21,600
Speaker 1: that a little bit to us.

986
00:43:21,680 --> 00:43:24,960
Speaker 2: Yeah, So I'm very much that type a perfectionist personality,

987
00:43:24,960 --> 00:43:26,759
Speaker 2: and I think that's with my background why I wanted

988
00:43:26,760 --> 00:43:28,880
Speaker 2: to get into nutrition and dietetics, you know. Being a

989
00:43:28,960 --> 00:43:32,000
Speaker 2: nutrition student, I was very much like eight salad every day,

990
00:43:32,280 --> 00:43:35,080
Speaker 2: ran crazy cardio every day, was super super skinny, and

991
00:43:35,080 --> 00:43:37,000
Speaker 2: thought I was like the picture of health. And I

992
00:43:37,040 --> 00:43:39,040
Speaker 2: was like, this isn't maintainable. And then I had all

993
00:43:39,040 --> 00:43:41,239
Speaker 2: my gut health problems and I was like started, you know,

994
00:43:41,320 --> 00:43:43,840
Speaker 2: tried gluten free, you tried dairy free, tried low FODMAPs

995
00:43:43,880 --> 00:43:46,439
Speaker 2: and I was literally had this list of five foods.

996
00:43:46,480 --> 00:43:47,320
Speaker 2: At the end of the day, I was like, I

997
00:43:47,360 --> 00:43:48,960
Speaker 2: can't eat anything. I was like, where do I go

998
00:43:49,040 --> 00:43:50,640
Speaker 2: from here? I was like, there's literally no where to

999
00:43:50,680 --> 00:43:53,319
Speaker 2: go but to reintroduce some foods because I can't eat.

1000
00:43:53,360 --> 00:43:56,440
Speaker 2: I was down to like I think white rice, white potato,

1001
00:43:56,760 --> 00:43:59,040
Speaker 2: chicken and tuna or something like. I was like, fearfull

1002
00:43:59,040 --> 00:44:01,400
Speaker 2: of vegetables, eat from your guy, from my guy, like

1003
00:44:01,480 --> 00:44:03,279
Speaker 2: just from my ibs and my symptoms and that sort

1004
00:44:03,320 --> 00:44:05,239
Speaker 2: of thing. And the more stress you have around your

1005
00:44:05,280 --> 00:44:07,360
Speaker 2: gut health, the worst is going to be fear gut health,

1006
00:44:07,440 --> 00:44:09,640
Speaker 2: and just food stressed me out so much. So my

1007
00:44:09,640 --> 00:44:12,239
Speaker 2: gut health was terrible for so many years. And I

1008
00:44:12,280 --> 00:44:15,680
Speaker 2: just started reintroducing things really really slowly. And the more

1009
00:44:15,719 --> 00:44:17,480
Speaker 2: a lot of our fruits, a lot of our vegetables

1010
00:44:17,520 --> 00:44:19,960
Speaker 2: as well, can contain natural probotics, and they're the things

1011
00:44:20,000 --> 00:44:22,239
Speaker 2: that feed the good bacteria in our gut as well.

1012
00:44:22,360 --> 00:44:24,160
Speaker 2: So the more the different types of veggies that you

1013
00:44:24,200 --> 00:44:27,799
Speaker 2: have again more beneficial. But with me, everything had to

1014
00:44:27,920 --> 00:44:29,319
Speaker 2: it was very black or white. It was I did

1015
00:44:29,400 --> 00:44:31,160
Speaker 2: it perfectly or I didn't do it at all. It's

1016
00:44:31,200 --> 00:44:32,600
Speaker 2: like an A wasn't good enough. It had to be

1017
00:44:32,600 --> 00:44:34,399
Speaker 2: an A plus. My diet had to be one hundred

1018
00:44:34,440 --> 00:44:37,319
Speaker 2: percent or it was nothing. I'd eat like completely, I

1019
00:44:37,360 --> 00:44:39,839
Speaker 2: hate this word, but like clean Monday to Friday. Then

1020
00:44:39,880 --> 00:44:42,400
Speaker 2: come like Friday, alvo, I'd just like go crazy. I

1021
00:44:42,400 --> 00:44:44,560
Speaker 2: had no wheel power left. I'd used all my WheelPower

1022
00:44:44,640 --> 00:44:46,680
Speaker 2: up being super strict during the week, and I just

1023
00:44:46,719 --> 00:44:48,399
Speaker 2: like eat everything inside. And I was like, I'm such

1024
00:44:48,400 --> 00:44:50,480
Speaker 2: a fire. I'm the worst artian ever. I'd start again

1025
00:44:50,520 --> 00:44:52,400
Speaker 2: on Monday, and then one day I woke up and

1026
00:44:52,440 --> 00:44:54,359
Speaker 2: I was like, this is so ridiculous, like my gud

1027
00:44:54,400 --> 00:44:57,000
Speaker 2: health is terrible. I'm like not happy with like my

1028
00:44:57,040 --> 00:44:59,399
Speaker 2: appearance or my body or my bloating or anything like that.

1029
00:44:59,440 --> 00:45:01,839
Speaker 2: And I was like, screw Monday, I'm just gonna start

1030
00:45:01,920 --> 00:45:03,600
Speaker 2: right now. And it might have been like a Wednesday

1031
00:45:03,680 --> 00:45:05,239
Speaker 2: or Thursday or whatever. And I was like, I'm not

1032
00:45:05,280 --> 00:45:07,520
Speaker 2: going to try and be perfect, because perfect is like bullshit,

1033
00:45:07,560 --> 00:45:09,440
Speaker 2: it doesn't exist. So I was like, I'm just going

1034
00:45:09,480 --> 00:45:11,480
Speaker 2: to aim for ten percent better, Like I'm just going

1035
00:45:11,520 --> 00:45:13,640
Speaker 2: to try and do ten percent better today. And that's

1036
00:45:13,680 --> 00:45:15,960
Speaker 2: been my mancha for life because when you just aim

1037
00:45:16,000 --> 00:45:18,919
Speaker 2: for ten percent better, you find that momentum and that's

1038
00:45:18,920 --> 00:45:21,080
Speaker 2: all life is. Like people say to me, Leanne, how

1039
00:45:21,080 --> 00:45:23,400
Speaker 2: are you so motivated to work out and exercise and

1040
00:45:23,440 --> 00:45:25,040
Speaker 2: eat healthy all day? I'm like, because it makes me

1041
00:45:25,080 --> 00:45:27,120
Speaker 2: feel good. They're like, I know what makes me feel good,

1042
00:45:27,160 --> 00:45:29,080
Speaker 2: but I can't find that motivation every day. And I

1043
00:45:29,120 --> 00:45:31,520
Speaker 2: say aim for ten percent because you go for ten percent.

1044
00:45:31,600 --> 00:45:33,520
Speaker 2: Think about going to the gym. You might have had

1045
00:45:33,520 --> 00:45:35,760
Speaker 2: an exhausting date, work, you come home, you're on the couch.

1046
00:45:36,080 --> 00:45:38,520
Speaker 2: What is ten percent better? It's not a full workout,

1047
00:45:38,680 --> 00:45:40,440
Speaker 2: it might just be putting on your gym clothes and

1048
00:45:40,440 --> 00:45:42,080
Speaker 2: walking out the door and driving to the gym. That

1049
00:45:42,160 --> 00:45:44,239
Speaker 2: might be ten percent. But the minute you've done all

1050
00:45:44,280 --> 00:45:45,920
Speaker 2: that and you've made the effort and you get there,

1051
00:45:46,000 --> 00:45:48,480
Speaker 2: you're like, oh, I may as well go inside. You know,

1052
00:45:48,480 --> 00:45:50,360
Speaker 2: I made it all the way here. Then you go inside,

1053
00:45:50,400 --> 00:45:52,080
Speaker 2: you're like, oh, fine, I walk for five minutes on

1054
00:45:52,120 --> 00:45:54,160
Speaker 2: the treadmill. Then you start walking and you're like, oh,

1055
00:45:54,200 --> 00:45:56,000
Speaker 2: this isn't so bad. I'll go for ten minutes. I'll

1056
00:45:56,000 --> 00:45:58,000
Speaker 2: go for fifteen minutes. Then you're pumping out a run.

1057
00:45:58,040 --> 00:46:00,239
Speaker 2: Then you're onto the wait section, and you build that

1058
00:46:00,280 --> 00:46:03,360
Speaker 2: momentum and it's snowballs from there. So ten percent is

1059
00:46:03,400 --> 00:46:05,640
Speaker 2: what it starts with, and it ends with so much

1060
00:46:05,719 --> 00:46:07,719
Speaker 2: more than that. In the majority of cases, some days

1061
00:46:07,760 --> 00:46:09,799
Speaker 2: it's just ten percent. That's it. Like you might go

1062
00:46:09,840 --> 00:46:12,400
Speaker 2: out further that, yep, and being okay with that, because

1063
00:46:12,480 --> 00:46:14,440
Speaker 2: most days it's more than that, and you build that

1064
00:46:14,520 --> 00:46:17,440
Speaker 2: momentum and its snowballs from there. Because perfection is like

1065
00:46:17,480 --> 00:46:20,759
Speaker 2: this magical unicorn, like you're chasing this thing that does

1066
00:46:20,840 --> 00:46:23,680
Speaker 2: never exist, and life isn't perfect and it's never going

1067
00:46:23,760 --> 00:46:25,520
Speaker 2: to be. And a lot of people, even to work

1068
00:46:25,560 --> 00:46:27,040
Speaker 2: with me as they coach. People say to me, Oh,

1069
00:46:27,120 --> 00:46:29,040
Speaker 2: I want to wait till after my birthdays and after

1070
00:46:29,080 --> 00:46:30,840
Speaker 2: I get back from holidays to start working with you.

1071
00:46:31,120 --> 00:46:33,320
Speaker 2: I'm like, why, that's real life. You're always going to

1072
00:46:33,360 --> 00:46:35,200
Speaker 2: have a birthday, You're always going to go on holidays,

1073
00:46:35,239 --> 00:46:37,319
Speaker 2: it's always going to be a weekend. You should need

1074
00:46:37,400 --> 00:46:39,399
Speaker 2: you need to learn how to deal with real life

1075
00:46:39,400 --> 00:46:42,080
Speaker 2: situations and work through them and use something like the

1076
00:46:42,200 --> 00:46:44,200
Speaker 2: ten percent rule, Because if you're going to go out

1077
00:46:44,239 --> 00:46:47,279
Speaker 2: to say drinks and pizza, rather than just blowing out

1078
00:46:47,320 --> 00:46:49,759
Speaker 2: and feeling so sick and having way too many drinks

1079
00:46:49,800 --> 00:46:51,960
Speaker 2: and waking up hungover the next day, maybe you could

1080
00:46:51,960 --> 00:46:53,799
Speaker 2: just seat half a pizza and have a little bit

1081
00:46:53,800 --> 00:46:56,200
Speaker 2: of salad and have a water in between every drink.

1082
00:46:56,440 --> 00:46:58,320
Speaker 2: Like that's way more than ten percent, but it's actually

1083
00:46:58,400 --> 00:47:00,840
Speaker 2: quite achievable as well. Or maybe ten percent for you

1084
00:47:01,040 --> 00:47:03,640
Speaker 2: is instead of having four wines and catching an uber home,

1085
00:47:03,680 --> 00:47:05,759
Speaker 2: you just have two and your drive home. Maybe that's

1086
00:47:05,760 --> 00:47:08,520
Speaker 2: your ten percent better. Whatever it is, all those small

1087
00:47:08,560 --> 00:47:10,719
Speaker 2: progresses add up at the end of the day, and

1088
00:47:10,760 --> 00:47:12,880
Speaker 2: where people go wrong is that they aim for perfection

1089
00:47:13,320 --> 00:47:15,680
Speaker 2: and then they just keep they have to just keep restarting,

1090
00:47:15,760 --> 00:47:18,520
Speaker 2: Like imagine restarting your health journey every couple of weeks.

1091
00:47:18,600 --> 00:47:20,080
Speaker 2: Like people come to me and they're like, man, I

1092
00:47:20,120 --> 00:47:21,799
Speaker 2: really want to work with you. I've been dieting for

1093
00:47:21,880 --> 00:47:23,879
Speaker 2: five years and I'm like, yeah, well, how's that working

1094
00:47:23,920 --> 00:47:25,960
Speaker 2: out for you? It's not. It's not working at all.

1095
00:47:26,080 --> 00:47:28,120
Speaker 2: I'm like, all right, we're gonna change it up. Because

1096
00:47:28,120 --> 00:47:31,239
Speaker 2: they just keep restarting, they keep failing themselves and going, oh,

1097
00:47:31,239 --> 00:47:33,040
Speaker 2: I'm going to restart on Monday. I'm going to restart

1098
00:47:33,080 --> 00:47:35,520
Speaker 2: in January. I'm going to restart new new goals, that

1099
00:47:35,600 --> 00:47:37,680
Speaker 2: sort of thing where they realize that they can start

1100
00:47:37,760 --> 00:47:40,000
Speaker 2: right now. You might have just seen in the entire

1101
00:47:40,040 --> 00:47:42,719
Speaker 2: pantry and it might be three pm and then people go, oh,

1102
00:47:42,719 --> 00:47:44,359
Speaker 2: I'm not going to have dinner. It's I've eaten too much.

1103
00:47:44,400 --> 00:47:46,920
Speaker 2: I feel really guilty. Go and make yourself a healthy dinner.

1104
00:47:46,920 --> 00:47:48,839
Speaker 2: That might be your ten percent better. Or it might

1105
00:47:48,880 --> 00:47:50,560
Speaker 2: be Friday night and you've had a terrible night, you

1106
00:47:50,600 --> 00:47:52,360
Speaker 2: had way too much to drink. You at you know,

1107
00:47:52,440 --> 00:47:54,680
Speaker 2: had a hamburger at two am. You could wake up

1108
00:47:54,719 --> 00:47:57,080
Speaker 2: the next Saturday morning and where most people go start

1109
00:47:57,120 --> 00:47:59,439
Speaker 2: again on Monday. I'll be good from Monday. You could

1110
00:47:59,440 --> 00:48:00,759
Speaker 2: just say I'm going to go and do a yoga

1111
00:48:00,760 --> 00:48:02,359
Speaker 2: class on Saturday. Everyonem gonna go to the gym where

1112
00:48:02,360 --> 00:48:04,840
Speaker 2: I'm gonna start with the really healthy green smoothie for breakfast.

1113
00:48:05,400 --> 00:48:07,440
Speaker 2: Just that ten percent better and you'll find that it

1114
00:48:07,560 --> 00:48:09,520
Speaker 2: just builds momentum and it snowballs from there.

1115
00:48:09,960 --> 00:48:13,920
Speaker 1: I love that so much. From my background, I definitely

1116
00:48:13,960 --> 00:48:19,840
Speaker 1: struggle from perfectionism, and also like the obsessiveness of being

1117
00:48:20,120 --> 00:48:23,960
Speaker 1: all or nothing totally ruined me for years, So I

1118
00:48:24,000 --> 00:48:26,920
Speaker 1: couldn't love that more. And I agree. I agree so

1119
00:48:27,000 --> 00:48:30,200
Speaker 1: much because I think it's also about like being okay

1120
00:48:30,280 --> 00:48:33,080
Speaker 1: if you just do ten percent and that's it, and

1121
00:48:33,120 --> 00:48:36,320
Speaker 1: being okay with that because when you do more, it's like, oh,

1122
00:48:36,560 --> 00:48:38,680
Speaker 1: go me sort of thing. But then if you don't,

1123
00:48:38,719 --> 00:48:40,799
Speaker 1: it's like, amazing, I did ten percent.

1124
00:48:40,520 --> 00:48:42,919
Speaker 2: Exactly, and you're constantly patting yourself on the back going

1125
00:48:42,960 --> 00:48:45,799
Speaker 2: through life, rather than most females are like, oh my god,

1126
00:48:45,840 --> 00:48:48,040
Speaker 2: I failed, I'm not good at this. Everyone else is

1127
00:48:48,080 --> 00:48:49,880
Speaker 2: better than me. Like it's such a shitty feeling to

1128
00:48:49,960 --> 00:48:52,200
Speaker 2: do every single day to just beat yourself up, and

1129
00:48:52,320 --> 00:48:54,840
Speaker 2: females mentally do that every single day when you just

1130
00:48:54,880 --> 00:48:56,759
Speaker 2: aim for ten percent, But there's no way you can

1131
00:48:56,800 --> 00:48:58,720
Speaker 2: ba Like you could go out and have the biggest

1132
00:48:58,960 --> 00:49:00,960
Speaker 2: night in the world and be so hungover and like

1133
00:49:01,040 --> 00:49:03,160
Speaker 2: crawl into work next day. You can have a nap

1134
00:49:03,239 --> 00:49:05,239
Speaker 2: under your desk and you could still give temper cent better.

1135
00:49:05,480 --> 00:49:07,120
Speaker 2: You can wake up replied a couple of emails and

1136
00:49:07,160 --> 00:49:09,000
Speaker 2: go back to sleep under your desk, and you'd still

1137
00:49:09,000 --> 00:49:10,680
Speaker 2: give ten percent better. Do you know what I mean? Like,

1138
00:49:10,719 --> 00:49:12,759
Speaker 2: there is no situation that I can think of that

1139
00:49:12,800 --> 00:49:15,000
Speaker 2: you cannot give ten percent. Yeah, and even that is

1140
00:49:15,040 --> 00:49:16,839
Speaker 2: going to be better than your standard, be better than

1141
00:49:16,840 --> 00:49:19,040
Speaker 2: your baseline. And every time you give ten percent, you

1142
00:49:19,120 --> 00:49:21,680
Speaker 2: raise your standard just that little bit over time. So

1143
00:49:21,800 --> 00:49:23,760
Speaker 2: you're ten percent now is going to be very different

1144
00:49:23,760 --> 00:49:26,160
Speaker 2: to your ten percent in three years time. But you

1145
00:49:26,280 --> 00:49:28,880
Speaker 2: start and then you never stop. And that's the issue

1146
00:49:28,880 --> 00:49:31,160
Speaker 2: most people have, is that they start, they fail because

1147
00:49:31,200 --> 00:49:33,840
Speaker 2: they're aiming for perfectionism, and they keep restarting and they

1148
00:49:33,920 --> 00:49:35,919
Speaker 2: find they've been dieting for five years or they've been

1149
00:49:36,000 --> 00:49:37,880
Speaker 2: trying to eat healthy for five years and they can

1150
00:49:37,920 --> 00:49:40,000
Speaker 2: never achieve it. So to start with ten percent, and

1151
00:49:40,040 --> 00:49:42,239
Speaker 2: it's almost like a staircase, like it just builds and

1152
00:49:42,280 --> 00:49:44,600
Speaker 2: builds and builds over time, and over time you change

1153
00:49:44,600 --> 00:49:46,920
Speaker 2: your standard. Your standard for ten percent today will be

1154
00:49:47,080 --> 00:49:48,840
Speaker 2: very different for your standard for ten percent at the

1155
00:49:48,880 --> 00:49:49,399
Speaker 2: end of the year.

1156
00:49:49,880 --> 00:49:53,920
Speaker 1: Amazing. I love that so much. Well, how can people

1157
00:49:53,960 --> 00:49:55,520
Speaker 1: work with you and find you? Tell us?

1158
00:49:55,640 --> 00:49:58,520
Speaker 2: Yeah, yeah, so my website Leanneward dot com, dot you,

1159
00:49:58,920 --> 00:50:01,239
Speaker 2: or my one on one coaching pro I work specifically

1160
00:50:01,320 --> 00:50:04,440
Speaker 2: with very busy, career driven females. We work in a

1161
00:50:04,480 --> 00:50:07,440
Speaker 2: twelve week coaching model only, so it's a premium coaching service.

1162
00:50:07,480 --> 00:50:09,480
Speaker 2: I don't offer one on one appointments at all. I'm

1163
00:50:09,480 --> 00:50:11,680
Speaker 2: a big believer that a one on one appointment won't

1164
00:50:11,680 --> 00:50:14,880
Speaker 2: do anything. You really do need that constant coach through life,

1165
00:50:14,920 --> 00:50:16,719
Speaker 2: just to keep you accountable and help you with the

1166
00:50:16,800 --> 00:50:18,640
Speaker 2: day to day things. I want to help you manage

1167
00:50:18,800 --> 00:50:21,600
Speaker 2: real life situations, not just when you're eating perfectly and

1168
00:50:21,640 --> 00:50:23,799
Speaker 2: things are good, you come and see your dietician like

1169
00:50:23,800 --> 00:50:25,960
Speaker 2: most people do. I want to help you when you're struggling,

1170
00:50:26,000 --> 00:50:28,759
Speaker 2: help you when ten percent feels impossible. That's when I

1171
00:50:28,760 --> 00:50:30,279
Speaker 2: want to be there for you. So I work within

1172
00:50:30,320 --> 00:50:33,240
Speaker 2: my coaching program, which is called Lean Gut Mind Method,

1173
00:50:33,360 --> 00:50:35,319
Speaker 2: so you can find that off my website or at

1174
00:50:35,400 --> 00:50:39,440
Speaker 2: leangutmindmethod dot com. I've also got a podcast, LeAnn Ward Nutrition,

1175
00:50:39,680 --> 00:50:41,000
Speaker 2: so you can pop on over to there. I think

1176
00:50:41,000 --> 00:50:43,480
Speaker 2: we've got forty four or forty five episodes up at

1177
00:50:43,480 --> 00:50:46,160
Speaker 2: the moment, and our focus is around gut health, emotional

1178
00:50:46,160 --> 00:50:48,360
Speaker 2: eating and female weight loss as well. So if you

1179
00:50:48,400 --> 00:50:50,920
Speaker 2: want more to deep dive into these topics more or

1180
00:50:50,960 --> 00:50:54,000
Speaker 2: it really resonated with you, there's a ton more advice

1181
00:50:54,040 --> 00:50:56,399
Speaker 2: on my podcast as well. And then finally I'm running

1182
00:50:56,440 --> 00:50:58,400
Speaker 2: my very first Brisbane based event in a couple of

1183
00:50:58,440 --> 00:51:01,719
Speaker 2: weeks as well, so it's our Nurra Succeed. So it's

1184
00:51:01,760 --> 00:51:04,319
Speaker 2: all about female empowerment. We talk about nutrition, we talk

1185
00:51:04,320 --> 00:51:07,440
Speaker 2: about limiting believes. I've got an amazing psychologist coming along

1186
00:51:07,719 --> 00:51:11,239
Speaker 2: and another amazing dietitian and exercise physiologist as well. So

1187
00:51:11,320 --> 00:51:14,399
Speaker 2: that is off my website Leanneward dot com dot au.

1188
00:51:14,480 --> 00:51:16,840
Speaker 2: If you'd like to buy a ticket, it's on Sunday,

1189
00:51:16,880 --> 00:51:17,960
Speaker 2: March the twenty second.

1190
00:51:18,280 --> 00:51:21,200
Speaker 1: Amazing. Thank you so much, Leanne and guys go listen

1191
00:51:21,239 --> 00:51:23,080
Speaker 1: to her podcast. It's really good and I love how

1192
00:51:23,120 --> 00:51:26,040
Speaker 1: evidence bas it always. You have so many cool experts

1193
00:51:26,080 --> 00:51:29,560
Speaker 1: on there too. And so last question that I ask

1194
00:51:29,640 --> 00:51:32,000
Speaker 1: all my guests, and this is just because I love

1195
00:51:32,040 --> 00:51:34,920
Speaker 1: how different the answers are, But what do you do?

1196
00:51:35,480 --> 00:51:38,880
Speaker 1: What do you do? Sorry? When you want to feel

1197
00:51:38,960 --> 00:51:40,319
Speaker 1: inspired or motivated?

1198
00:51:41,040 --> 00:51:45,120
Speaker 2: Ooh, I use the morning. So I think I've been

1199
00:51:45,160 --> 00:51:48,440
Speaker 2: listening to Marie Orlo lately and she says, create before

1200
00:51:48,480 --> 00:51:51,600
Speaker 2: you consume. So I have never been a morning person,

1201
00:51:51,640 --> 00:51:53,080
Speaker 2: Like you would have to kick me out of bed.

1202
00:51:53,080 --> 00:51:55,040
Speaker 2: Like my partner calls mis Snawlas. He's like, I'm like

1203
00:51:55,080 --> 00:51:56,960
Speaker 2: the worst person to get up in the morning. And

1204
00:51:57,040 --> 00:51:59,239
Speaker 2: I went to Tony Robins event and I was like,

1205
00:51:59,280 --> 00:52:00,839
Speaker 2: I'm going to be a morning Like I just told

1206
00:52:00,880 --> 00:52:02,799
Speaker 2: myself I'm gonna be a morning person. At the last

1207
00:52:02,800 --> 00:52:04,520
Speaker 2: couple of weeks, I've worken up at five point thirty.

1208
00:52:04,520 --> 00:52:06,920
Speaker 2: That is like unbelievable for me. But I have so

1209
00:52:07,080 --> 00:52:09,360
Speaker 2: much more energy and creativity in the morning. So I

1210
00:52:09,360 --> 00:52:12,000
Speaker 2: will use that morning energy. I won't go on social media,

1211
00:52:12,040 --> 00:52:13,799
Speaker 2: I won't check my email, I won't even eat. I'll

1212
00:52:13,840 --> 00:52:15,359
Speaker 2: just go straight into my office and I think, what

1213
00:52:15,360 --> 00:52:17,239
Speaker 2: can I do that's super creative and where is my

1214
00:52:17,320 --> 00:52:19,399
Speaker 2: energy coming from? And I'll work for like an hour

1215
00:52:19,480 --> 00:52:21,320
Speaker 2: or two and then I'll go and I'll start my

1216
00:52:21,400 --> 00:52:23,680
Speaker 2: day properly, like I used to get up, check my emails,

1217
00:52:23,760 --> 00:52:25,760
Speaker 2: check social media, look at the news, and just feel

1218
00:52:25,760 --> 00:52:28,799
Speaker 2: so drained of energy before my day even started. And

1219
00:52:28,800 --> 00:52:30,480
Speaker 2: then I'd start my day and try to create all

1220
00:52:30,480 --> 00:52:33,440
Speaker 2: this content for my podcast or Instagram or something, and

1221
00:52:33,560 --> 00:52:36,640
Speaker 2: just really find it hard so for me to find

1222
00:52:36,760 --> 00:52:39,120
Speaker 2: energy use I use the morning like I find that's

1223
00:52:39,120 --> 00:52:40,879
Speaker 2: the best time for me. And I've always heard people

1224
00:52:40,920 --> 00:52:42,600
Speaker 2: say that, and I've never believed them because I'm not

1225
00:52:42,640 --> 00:52:44,760
Speaker 2: a morning person. But it comes back to your mindset

1226
00:52:44,760 --> 00:52:46,720
Speaker 2: and what you tell yourself. And I've just been constantly

1227
00:52:46,760 --> 00:52:48,799
Speaker 2: telling myself that I'm a morning person and I love

1228
00:52:48,800 --> 00:52:51,319
Speaker 2: the mornings, and I jump out of bed vitalized with

1229
00:52:51,360 --> 00:52:53,319
Speaker 2: heaps of energy, and I love the morning. And I've

1230
00:52:53,320 --> 00:52:55,600
Speaker 2: been doing it. I've been amazing myself. It's been hard

1231
00:52:55,640 --> 00:52:57,799
Speaker 2: some mornings, don't get me wrong, But the benefits one

1232
00:52:57,880 --> 00:53:00,640
Speaker 2: hundred percent payoff, so I think, and I create the

1233
00:53:00,680 --> 00:53:03,640
Speaker 2: most in the mornings before looking at anything else.

1234
00:53:04,120 --> 00:53:06,520
Speaker 1: I love that so much. I'm a big morning person,

1235
00:53:06,719 --> 00:53:09,799
Speaker 1: so I resonate with that. But I something I have

1236
00:53:09,880 --> 00:53:11,880
Speaker 1: been trying to doing is the no social media thing

1237
00:53:11,920 --> 00:53:15,000
Speaker 1: because You're so right, it drained you so like you're

1238
00:53:15,000 --> 00:53:17,319
Speaker 1: trying to be creative, and how can you when there's

1239
00:53:17,400 --> 00:53:21,400
Speaker 1: like so many of these like notifications and like looking

1240
00:53:21,400 --> 00:53:23,520
Speaker 1: at other people's lives and all that sort of things.

1241
00:53:23,600 --> 00:53:25,959
Speaker 2: So in comparison syndrome as well, I go down rabbit

1242
00:53:26,000 --> 00:53:27,200
Speaker 2: holes and I'm like an hour and a half later,

1243
00:53:27,239 --> 00:53:28,719
Speaker 2: I'm like, who even is this girl? What am I

1244
00:53:28,760 --> 00:53:29,480
Speaker 2: doing in our profile?

1245
00:53:29,480 --> 00:53:30,080
Speaker 1: What am I doing?

1246
00:53:30,520 --> 00:53:32,680
Speaker 2: Like? Where is my own half gone? So I'm like, no,

1247
00:53:32,760 --> 00:53:34,600
Speaker 2: I picked the hardest thing to do. I create it,

1248
00:53:34,680 --> 00:53:36,040
Speaker 2: or I do it in the morning, and then I

1249
00:53:36,040 --> 00:53:38,360
Speaker 2: don't do anything else, even the news. I'd get distracted

1250
00:53:38,360 --> 00:53:40,200
Speaker 2: by all the terrible things happening in the world. And

1251
00:53:40,239 --> 00:53:42,239
Speaker 2: if you're trying to have a ton of energy and

1252
00:53:42,280 --> 00:53:44,399
Speaker 2: you're just being deflated from all of these terrible things

1253
00:53:44,400 --> 00:53:46,000
Speaker 2: going on in the world. So I like, don't even

1254
00:53:46,000 --> 00:53:47,440
Speaker 2: look at the news or anything. In the morning. I

1255
00:53:47,440 --> 00:53:49,880
Speaker 2: don't read, I don't do anything. I just do whatever

1256
00:53:49,920 --> 00:53:51,600
Speaker 2: it is that needs to be done or that I

1257
00:53:51,680 --> 00:53:53,560
Speaker 2: want to do. First thing in the morning might be

1258
00:53:53,560 --> 00:53:55,680
Speaker 2: a workout, it might be creating a new recipe, it

1259
00:53:55,760 --> 00:53:58,240
Speaker 2: might be writing a blog. But I'm my most creative

1260
00:53:58,239 --> 00:54:00,640
Speaker 2: and my most energetic in the morning, so I'm learning.

1261
00:54:00,960 --> 00:54:03,400
Speaker 1: I love it so much. Thank you so much for

1262
00:54:03,440 --> 00:54:05,120
Speaker 1: coming on the showle End, Thank you so much for

1263
00:54:05,160 --> 00:54:09,080
Speaker 1: having me. And that's a wrap on another episode of

1264
00:54:09,120 --> 00:54:11,840
Speaker 1: the Rise and Concor podcast. I hope you got something

1265
00:54:11,920 --> 00:54:14,080
Speaker 1: valuable from it, and I want to say a big

1266
00:54:14,120 --> 00:54:17,359
Speaker 1: thank you for tuning in. I really really do appreciate it.

1267
00:54:17,680 --> 00:54:20,680
Speaker 1: If you're craving more than don't worry, I've got you sorted.

1268
00:54:21,000 --> 00:54:24,440
Speaker 1: We have our very own Rise and Conquer Community Facebook

1269
00:54:24,480 --> 00:54:27,920
Speaker 1: group where hundreds of like minded women joined to share

1270
00:54:28,080 --> 00:54:32,439
Speaker 1: in on stories, ask advice, and everything in between. I'd

1271
00:54:32,440 --> 00:54:35,040
Speaker 1: love for you to join us. Just search Rise and

1272
00:54:35,080 --> 00:54:38,480
Speaker 1: Concer Podcast Community or find the link in the show notes.

1273
00:54:39,000 --> 00:54:41,399
Speaker 1: And if you loved listening as much as I loved

1274
00:54:41,440 --> 00:54:45,000
Speaker 1: recording this episode, then please subscribe and leave a review.

1275
00:54:45,120 --> 00:54:48,080
Speaker 1: It really helps us out. And if you think of

1276
00:54:48,160 --> 00:54:52,040
Speaker 1: anyone who would benefit or enjoy this episode, please share

1277
00:54:52,040 --> 00:54:55,400
Speaker 1: it with them. You can also find more on Instagram

1278
00:54:55,440 --> 00:54:59,680
Speaker 1: at Risinconcor dot podcast and more from me your hosts

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00:54:59,719 --> 00:55:03,120
Speaker 1: at Georgie Stevenson. Once again, guys, thank you so much

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Speaker 1: for tuning in. This is a totally independent podcast, so

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Speaker 1: we really do appreciate every bit of support. Hope you

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Speaker 1: guys have an amazing day or night whenever you're listening,

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Speaker 1: and I'll talk to you soon. You're Kendayday