1 00:00:01,080 --> 00:00:03,000 Speaker 1: Are you someone who struggles to get out of bed 2 00:00:03,080 --> 00:00:05,800 Speaker 1: even after eight hours of sleep? Do you hit the 3 00:00:05,840 --> 00:00:08,280 Speaker 1: three pm slump harder than you hit the boxing bag? 4 00:00:08,640 --> 00:00:12,319 Speaker 1: On today's episode, we chat through fatigue and food. Hi, 5 00:00:12,520 --> 00:00:13,320 Speaker 1: I'm Leanne. 6 00:00:13,080 --> 00:00:15,080 Speaker 2: Wood and I'm Susie Burrow, and as two of us 7 00:00:15,200 --> 00:00:19,040 Speaker 2: Ray's leading dieticians who specialize in evidence space nutrition, we 8 00:00:19,120 --> 00:00:22,320 Speaker 2: bring you the Nutrition Couch, a weekly chat on everything 9 00:00:22,320 --> 00:00:26,279 Speaker 2: that is new in the world of food, dance and nutrition, as. 10 00:00:26,239 --> 00:00:29,160 Speaker 1: Well as fatigue and food. Today we bust a massive 11 00:00:29,240 --> 00:00:32,600 Speaker 1: coffee drinking myth and we answer our listener question does 12 00:00:32,640 --> 00:00:36,800 Speaker 1: taking magnesium actually help with muscle cramping? But firstly, Zuzzy, 13 00:00:37,000 --> 00:00:40,000 Speaker 1: tell our listeners what you are currently watching or listening 14 00:00:40,000 --> 00:00:42,320 Speaker 1: to podcast wise, and you can't mention our own. 15 00:00:43,560 --> 00:00:46,600 Speaker 3: I do listen to ours every Sunday and Wednesday, just 16 00:00:46,640 --> 00:00:49,400 Speaker 3: to check it over and get our listeners up. No, 17 00:00:50,000 --> 00:00:52,680 Speaker 3: I am a big fan of always having a show 18 00:00:52,680 --> 00:00:54,920 Speaker 3: on the run land and also I am a massive 19 00:00:54,960 --> 00:00:58,720 Speaker 3: podcast listener myself, especially when I'm exercising. So I am 20 00:00:58,800 --> 00:01:02,840 Speaker 3: currently obsessed with The Gilded Age, which is on Paramount 21 00:01:02,960 --> 00:01:05,680 Speaker 3: and it's a show set in New York in the 22 00:01:05,760 --> 00:01:08,280 Speaker 3: eighteen eighties and I just love it. It's such great 23 00:01:08,360 --> 00:01:11,160 Speaker 3: escapism at the moment. I also I'm loving that one 24 00:01:11,160 --> 00:01:14,759 Speaker 3: on Netflix Anna about Anna Delvi who scammed people into 25 00:01:14,840 --> 00:01:17,720 Speaker 3: thinking she was a Russian heiress. So they're the ones 26 00:01:17,760 --> 00:01:19,040 Speaker 3: I can't get enough of it at the moment. I 27 00:01:19,080 --> 00:01:21,760 Speaker 3: am also a big maths fan, so that'll be wrapping 28 00:01:21,840 --> 00:01:24,840 Speaker 3: up pretty soon. And podcasts every week, I listen to 29 00:01:24,880 --> 00:01:26,920 Speaker 3: a lot of the Muma MEAs they're always my favorite 30 00:01:27,080 --> 00:01:30,360 Speaker 3: go to each week, but I think the other boutique 31 00:01:30,360 --> 00:01:35,080 Speaker 3: ones I like the Fireplay financial podcast with Sugar Mama. 32 00:01:35,200 --> 00:01:38,479 Speaker 3: She has some really good tips about savings for women 33 00:01:38,600 --> 00:01:40,560 Speaker 3: and getting ahead. She even does quite a lot on 34 00:01:40,600 --> 00:01:43,080 Speaker 3: budgets and food, so I really like that one. Each week, 35 00:01:43,280 --> 00:01:45,440 Speaker 3: I listen to How I Work, which is an evidence 36 00:01:45,480 --> 00:01:50,240 Speaker 3: based from an organization psychologist talking about strategic ways to 37 00:01:50,280 --> 00:01:52,640 Speaker 3: improve productivity at work. So that's a really fun one 38 00:01:52,640 --> 00:01:54,320 Speaker 3: that I listened to as well. Oh and the other 39 00:01:54,360 --> 00:01:56,320 Speaker 3: one I like, I think actually it's a girls from 40 00:01:56,520 --> 00:02:01,280 Speaker 3: Queensland is forty. I am not like you my forties, 41 00:02:01,320 --> 00:02:03,160 Speaker 3: and that's quite a good one for women. They talk 42 00:02:03,200 --> 00:02:06,400 Speaker 3: a lot about mum issues, you know, dealing with kids, work, 43 00:02:06,480 --> 00:02:09,360 Speaker 3: Korea and their podcast. I really enjoy that too, So 44 00:02:09,360 --> 00:02:10,760 Speaker 3: if you haven't listened to any of those, I can 45 00:02:10,800 --> 00:02:14,760 Speaker 3: highly recommend all those ones Fireplay, How I Work and 46 00:02:15,000 --> 00:02:16,880 Speaker 3: Fortier or really good. And of course, as I said, 47 00:02:16,880 --> 00:02:18,560 Speaker 3: I really like Mum and Mea, so they're always good 48 00:02:18,560 --> 00:02:19,799 Speaker 3: for some great content each week. 49 00:02:19,919 --> 00:02:20,480 Speaker 1: Yeah, I love it. 50 00:02:20,520 --> 00:02:23,040 Speaker 3: What about you? Do you have any time with then newborn? 51 00:02:23,360 --> 00:02:25,280 Speaker 1: I mustn't met. Like when I was pregnant, I was 52 00:02:25,320 --> 00:02:27,639 Speaker 1: listening to a lot of the Australian birth story podcasts, 53 00:02:27,840 --> 00:02:30,519 Speaker 1: but since since having me, I really haven't given into 54 00:02:30,560 --> 00:02:32,640 Speaker 1: podcasts because David, me and me I go for our 55 00:02:32,639 --> 00:02:35,000 Speaker 1: morning walk each morning. It's like our little family bonding time. 56 00:02:35,160 --> 00:02:36,920 Speaker 1: And obviously I don't listen to podcasts because I'm out 57 00:02:36,960 --> 00:02:38,760 Speaker 1: about with them. So that used to be like my 58 00:02:38,840 --> 00:02:41,079 Speaker 1: walking exercise time used to be my podcast time. So 59 00:02:41,120 --> 00:02:42,760 Speaker 1: I'm not doing a whole lot of that at the moment. 60 00:02:42,800 --> 00:02:44,680 Speaker 1: I'm just doing my walking and if I do go 61 00:02:44,720 --> 00:02:46,680 Speaker 1: to the gym, I'm sort of there and really focused on, 62 00:02:47,040 --> 00:02:49,440 Speaker 1: you know, forming technique and trying to sort of get 63 00:02:49,480 --> 00:02:51,720 Speaker 1: back into it. So I'm not really listening to many podcasts. 64 00:02:51,800 --> 00:02:53,640 Speaker 1: But the funny thing is I don't watch a lot 65 00:02:53,639 --> 00:02:55,960 Speaker 1: of TV, but lately with David's mum because we're still 66 00:02:56,000 --> 00:02:58,240 Speaker 1: living with her while we're building a house, and I've 67 00:02:58,240 --> 00:03:01,119 Speaker 1: been watching opal Hunters and I think it's called Gold 68 00:03:01,160 --> 00:03:04,160 Speaker 1: Aussie gold Rush or the Goldfinders, and it's basically ossies 69 00:03:04,160 --> 00:03:06,720 Speaker 1: who are either mining opals or gold. And it's like 70 00:03:06,760 --> 00:03:10,120 Speaker 1: it's so addictive, Susie, Like it's honestly, like it's like 71 00:03:10,160 --> 00:03:12,120 Speaker 1: the lot of like you get addicted and they're just 72 00:03:12,160 --> 00:03:13,960 Speaker 1: like waiting for the next big fine and where they 73 00:03:13,960 --> 00:03:16,240 Speaker 1: find these big gold nuggets. It's like some of them 74 00:03:16,240 --> 00:03:18,600 Speaker 1: are worth you know, five ten, twenty thirty grand a 75 00:03:18,639 --> 00:03:21,120 Speaker 1: big gold nugget. It's like addictive to watch. And she 76 00:03:21,280 --> 00:03:23,160 Speaker 1: loves them. She's obsessed with those shows. And I'm like, 77 00:03:23,160 --> 00:03:25,520 Speaker 1: I've really gotten hooked and watching them with her. And 78 00:03:25,560 --> 00:03:27,360 Speaker 1: I must admit I've been watching Maths as well. It's 79 00:03:27,360 --> 00:03:29,880 Speaker 1: my guilty. Plus it's like it's like a car crash. 80 00:03:29,919 --> 00:03:31,600 Speaker 1: You know you shouldn't watch it, but you can't stop 81 00:03:31,639 --> 00:03:34,600 Speaker 1: watching it. It's ridiculous. I just I can't help myself. 82 00:03:35,040 --> 00:03:37,200 Speaker 3: Well, I have to watch that open show. My dad 83 00:03:37,320 --> 00:03:39,520 Speaker 3: will love that, so I'm gonna let him know about 84 00:03:39,560 --> 00:03:42,120 Speaker 3: that one. But can I say that Jack from Maths 85 00:03:42,760 --> 00:03:44,880 Speaker 3: I know his family really well. I've known once. He 86 00:03:44,920 --> 00:03:47,440 Speaker 3: is two years old, and isn't he looking like quite 87 00:03:47,480 --> 00:03:50,840 Speaker 3: the gentleman? Yeah, I'm very proud. So yes, yes, anyone 88 00:03:50,880 --> 00:03:54,080 Speaker 3: who wants an introduction to Jack, I've got your inn. 89 00:03:54,040 --> 00:03:56,400 Speaker 1: I no, I know, No, he just looks so genuine. 90 00:03:56,400 --> 00:03:58,160 Speaker 3: Anyway, we've got to talk about the podcast. We've got 91 00:03:58,200 --> 00:04:00,000 Speaker 3: to We've got to talk about coffee. 92 00:04:00,080 --> 00:04:02,040 Speaker 1: Absolutely, but here's not If anyone wants to meet Jack, 93 00:04:02,080 --> 00:04:03,840 Speaker 1: Susan's got the whole cup exactly. 94 00:04:03,920 --> 00:04:05,520 Speaker 3: I'm all ready to go. Just give me a DM 95 00:04:05,560 --> 00:04:06,800 Speaker 3: for coffee lovers. 96 00:04:06,920 --> 00:04:09,920 Speaker 1: We saw a media article in the news this week. 97 00:04:10,000 --> 00:04:13,800 Speaker 1: Susie is breaking news drinking coffee actually reduces the risk 98 00:04:13,880 --> 00:04:16,360 Speaker 1: of heart disease, and so at a lot of our 99 00:04:16,360 --> 00:04:18,919 Speaker 1: followers who may have had heart or cardio issues in 100 00:04:18,960 --> 00:04:21,840 Speaker 1: the past. Sometimes doctors have actually said, you know, reduce 101 00:04:21,880 --> 00:04:25,800 Speaker 1: your caffeine or actually limited discontinue coffee altogether because it 102 00:04:25,800 --> 00:04:28,039 Speaker 1: can actually have some negative effects. But this was a 103 00:04:28,160 --> 00:04:31,479 Speaker 1: new and sort of breaking study which actually supported the 104 00:04:31,520 --> 00:04:34,360 Speaker 1: fact that drinking coffee can reduce your risk of heart disease. 105 00:04:34,440 --> 00:04:37,159 Speaker 1: So Susie. You and I am massive coffee lovers, so 106 00:04:37,400 --> 00:04:39,440 Speaker 1: you know, I was really happy to see the study. 107 00:04:39,520 --> 00:04:42,320 Speaker 3: I think coffee is a guilty pleasure of many, but 108 00:04:42,400 --> 00:04:45,400 Speaker 3: it's always good to hear when there's health benefits associated 109 00:04:45,440 --> 00:04:48,839 Speaker 3: with it. But it's all, you know, it's about moderation, 110 00:04:48,960 --> 00:04:52,760 Speaker 3: I think, you know, and looking at individual tolerance of caffeine. 111 00:04:52,800 --> 00:04:54,240 Speaker 3: But I think the thing that we always come back 112 00:04:54,240 --> 00:04:57,279 Speaker 3: to Lea and we talk about coffee is that it's 113 00:04:57,360 --> 00:05:00,479 Speaker 3: often it's not the way we're drinking our coffees. In general. 114 00:05:00,520 --> 00:05:03,240 Speaker 3: I see people having coffees with quite large amounts of 115 00:05:03,240 --> 00:05:06,240 Speaker 3: milk and often sugars being added, and they'll sip it 116 00:05:06,320 --> 00:05:08,120 Speaker 3: over long periods of time. And we want to be 117 00:05:08,160 --> 00:05:12,120 Speaker 3: really clear that the health benefits associated with coffee come 118 00:05:12,160 --> 00:05:16,120 Speaker 3: from actually the shot of concentrated coffee and the antioxidants potentially, 119 00:05:16,160 --> 00:05:18,880 Speaker 3: and that as opposed to large milk based coffees all 120 00:05:18,880 --> 00:05:20,760 Speaker 3: the time. You know, if you go to Europe, you 121 00:05:20,800 --> 00:05:24,000 Speaker 3: aren't served at extra large laste. Admittedly in America, they 122 00:05:24,040 --> 00:05:26,640 Speaker 3: too have made coffee more of a milk based meal, 123 00:05:27,160 --> 00:05:28,880 Speaker 3: so just keep that in mind. I think when it 124 00:05:28,920 --> 00:05:32,400 Speaker 3: comes to having these cups and potential health benefits and 125 00:05:32,400 --> 00:05:34,960 Speaker 3: not being worried about it. It's about how you drink 126 00:05:35,000 --> 00:05:37,159 Speaker 3: it and making sure that you're getting the actual benefit 127 00:05:37,200 --> 00:05:39,320 Speaker 3: of the coffee and not just overloading the milk right 128 00:05:39,360 --> 00:05:43,400 Speaker 3: through the day. So it makes sense, you know, it 129 00:05:43,440 --> 00:05:46,880 Speaker 3: improves blood flow a little bit, it helps with elasticity 130 00:05:46,560 --> 00:05:48,839 Speaker 3: in the arteries. But the other thing, of course, we 131 00:05:48,880 --> 00:05:50,359 Speaker 3: will say is that you also need to have a 132 00:05:50,400 --> 00:05:53,080 Speaker 3: relatively healthy diet to reap those benefits. You can't be 133 00:05:53,200 --> 00:05:55,640 Speaker 3: sludging on the fast food and process fat and then 134 00:05:55,680 --> 00:05:57,120 Speaker 3: think that the coffee is going to undo any of 135 00:05:57,160 --> 00:06:01,440 Speaker 3: those those benefits. So yeah, yes, coffee consumed in the 136 00:06:01,480 --> 00:06:04,800 Speaker 3: right way in conjunction with a relatively healthy diet, I 137 00:06:04,920 --> 00:06:07,679 Speaker 3: think is the key message, as opposed to just throwing 138 00:06:07,720 --> 00:06:09,600 Speaker 3: back an extra couple of lattes each day and think 139 00:06:09,600 --> 00:06:11,360 Speaker 3: you're doing the right thing for your heart. 140 00:06:11,800 --> 00:06:14,520 Speaker 1: Definitely, and there's definitely a sort of dose response relationship, 141 00:06:14,560 --> 00:06:16,600 Speaker 1: isn't there. It's not like we say six, seven, eight 142 00:06:16,640 --> 00:06:18,479 Speaker 1: cups a day is still going to be healthy. What 143 00:06:18,600 --> 00:06:21,039 Speaker 1: the research actually showed that was around that two to 144 00:06:21,120 --> 00:06:24,200 Speaker 1: three cups a day can support an overall improvement and 145 00:06:24,240 --> 00:06:26,920 Speaker 1: a reduction in heart disease. So the study was quite 146 00:06:26,920 --> 00:06:29,400 Speaker 1: a big one, so it examined three hundred and eighty 147 00:06:29,520 --> 00:06:32,600 Speaker 1: thousand people. So the study was from the Alfred Hospital 148 00:06:32,600 --> 00:06:35,560 Speaker 1: and the Baker Health art Institute in Australia, so both 149 00:06:35,560 --> 00:06:38,160 Speaker 1: of those are very very reputable sort of health foundations, 150 00:06:38,160 --> 00:06:40,760 Speaker 1: and it worked with some of the Melbourne cardiologists to 151 00:06:40,920 --> 00:06:44,200 Speaker 1: really sort of assess the risk of how much, you know, 152 00:06:44,279 --> 00:06:46,880 Speaker 1: coffee was too much and sort of whether or not 153 00:06:47,080 --> 00:06:49,280 Speaker 1: it reduced risk of heart disease and even things like 154 00:06:49,360 --> 00:06:52,160 Speaker 1: dangerous heart rhythms as well. And they did of course 155 00:06:52,160 --> 00:06:55,320 Speaker 1: adjust that research for things like physical activity and other 156 00:06:55,360 --> 00:06:58,440 Speaker 1: lifestyle factors that we know may have negative associations with 157 00:06:59,200 --> 00:07:03,839 Speaker 1: heart disease and cuttiovascular risks. So I think once they adjusted, 158 00:07:03,880 --> 00:07:07,320 Speaker 1: they still found that there were benefits in caffeinated coffees. 159 00:07:07,320 --> 00:07:09,000 Speaker 1: And as you said, it was the caffeine and the 160 00:07:09,040 --> 00:07:12,560 Speaker 1: antioxidants from the shot of expresso, not what goes with that, 161 00:07:12,960 --> 00:07:14,680 Speaker 1: not the milk or not the syrup or not the 162 00:07:14,720 --> 00:07:17,880 Speaker 1: cream or the sugar. It was purely from the coffee itself. 163 00:07:17,920 --> 00:07:20,120 Speaker 1: And even they didn't find these benefits with decaps. It 164 00:07:20,160 --> 00:07:22,680 Speaker 1: was actually the caffeine part of the coffee, which I 165 00:07:22,720 --> 00:07:27,000 Speaker 1: think was really in impressive as well, even though I 166 00:07:27,040 --> 00:07:29,200 Speaker 1: do have a lot of decaf coffee these days breastfeeding, 167 00:07:29,280 --> 00:07:31,040 Speaker 1: but I think it is important that a few cups 168 00:07:31,040 --> 00:07:34,080 Speaker 1: of coffee a day, caffeinated can absolutely be part of 169 00:07:34,120 --> 00:07:36,440 Speaker 1: a healthy laugh style because as you mentioned, it does 170 00:07:36,480 --> 00:07:40,480 Speaker 1: have those anti inflammatory type antioxidant properties which it can 171 00:07:40,520 --> 00:07:43,120 Speaker 1: actually help to improve metabolic rade and even decrease a 172 00:07:43,160 --> 00:07:46,080 Speaker 1: little bit of fat malabsorption. The study was showing, but 173 00:07:46,160 --> 00:07:48,360 Speaker 1: it did sort of say that anything beyond about four 174 00:07:48,440 --> 00:07:51,960 Speaker 1: or five cups a day doesn't really add any additional benefits. 175 00:07:51,960 --> 00:07:54,240 Speaker 1: So I really do think watch the amount that you're having, 176 00:07:54,240 --> 00:07:56,880 Speaker 1: watched what you're putting in it. But from the nutrition 177 00:07:56,960 --> 00:08:00,600 Speaker 1: cat's perspective, we overhear highly recommend and survive on coffee, 178 00:08:00,640 --> 00:08:02,360 Speaker 1: But it really does come down to the amount that 179 00:08:02,400 --> 00:08:04,640 Speaker 1: you're having and what you're putting in it, as Zusi said, And. 180 00:08:04,600 --> 00:08:06,840 Speaker 3: I think the other little thing I'd like to say 181 00:08:06,840 --> 00:08:10,040 Speaker 3: about coffee is that it isn't a meal, so sometimes 182 00:08:10,040 --> 00:08:12,600 Speaker 3: people are using it to avoid eating. Sometimes people are 183 00:08:12,680 --> 00:08:14,720 Speaker 3: using it in place of a meal, particularly my busy 184 00:08:15,000 --> 00:08:16,840 Speaker 3: mums in the morning, they'll grab a coffee and that 185 00:08:16,920 --> 00:08:19,680 Speaker 3: will depress their appetite until late morning, and then even 186 00:08:19,720 --> 00:08:21,800 Speaker 3: though they're maybe getting some benefit from the caffeine and 187 00:08:21,840 --> 00:08:25,240 Speaker 3: the coffee itself, don't forget you do still need nutrients, 188 00:08:25,240 --> 00:08:27,480 Speaker 3: particularly in that first half of the day. So coffee 189 00:08:27,480 --> 00:08:30,080 Speaker 3: is not a substitute for a meal. You can enjoy 190 00:08:30,120 --> 00:08:32,199 Speaker 3: it with a meal, as a snack in between, perhaps, 191 00:08:32,280 --> 00:08:35,199 Speaker 3: but please don't use it to depress your appetite because inevitably, 192 00:08:35,200 --> 00:08:37,360 Speaker 3: over time it means you're shifting your calories towards the 193 00:08:37,360 --> 00:08:40,000 Speaker 3: second half of the day. So how I sort of 194 00:08:40,000 --> 00:08:42,240 Speaker 3: treat it leanne is if it's not an espresso piccolo 195 00:08:42,400 --> 00:08:45,280 Speaker 3: or just a shosh. If it's actually like a latte 196 00:08:45,440 --> 00:08:48,040 Speaker 3: cappuccino with a decent amount of milk, it is half 197 00:08:48,080 --> 00:08:49,560 Speaker 3: of the breakfast. You've got to add the other half 198 00:08:49,600 --> 00:08:52,199 Speaker 3: back in. And I guess for a bit of blood 199 00:08:52,200 --> 00:08:54,520 Speaker 3: glucose regulation too, I think sometimes it is good to 200 00:08:54,520 --> 00:08:57,439 Speaker 3: have the coffee with some food, particularly if you're sensitive 201 00:08:57,440 --> 00:08:59,800 Speaker 3: to caffeine, so you don't get low blood glucose levels 202 00:09:00,200 --> 00:09:02,720 Speaker 3: in that forty sixty minutes later and then get quite 203 00:09:02,760 --> 00:09:05,760 Speaker 3: tired and shaking a bit hungry. So I generally, you know, 204 00:09:06,120 --> 00:09:07,960 Speaker 3: quite like it as part of a meal or a snack, 205 00:09:08,080 --> 00:09:10,520 Speaker 3: just not having it right through the day because I 206 00:09:10,559 --> 00:09:12,559 Speaker 3: think it does play havoc with appetite at time, So 207 00:09:12,559 --> 00:09:14,640 Speaker 3: you've got to be careful of that important point. 208 00:09:14,679 --> 00:09:16,680 Speaker 1: And I'll just wrap us up, Susie with if you 209 00:09:16,720 --> 00:09:20,000 Speaker 1: do have low iron levels, keeping your caffeine intake away 210 00:09:20,240 --> 00:09:23,560 Speaker 1: tea and coffee away from your iron supplement or iron 211 00:09:23,559 --> 00:09:26,920 Speaker 1: containing foods, because it actually hinders the absorption of iron 212 00:09:26,960 --> 00:09:28,640 Speaker 1: as well. So just something to be aware of for 213 00:09:29,120 --> 00:09:31,280 Speaker 1: particularly our female listeners. A lot of females do tend 214 00:09:31,320 --> 00:09:33,440 Speaker 1: to have low iron, Suzie, and so keeping that sort 215 00:09:33,440 --> 00:09:35,880 Speaker 1: of tea and coffee about an hour at least apart 216 00:09:35,960 --> 00:09:38,520 Speaker 1: from when you're having iron containing foods or supplements. 217 00:09:38,640 --> 00:09:41,320 Speaker 3: That's a really good tip. Yes, it lends itself very 218 00:09:41,400 --> 00:09:44,520 Speaker 3: nicely to our next segment, which is about fatigue and food. 219 00:09:44,559 --> 00:09:47,160 Speaker 3: And I think certainly as we move towards Easter and 220 00:09:47,200 --> 00:09:49,680 Speaker 3: we've already had that first quarter of the year, a 221 00:09:49,720 --> 00:09:52,520 Speaker 3: lot of us are feeling pretty busy, pretty tired, pretty 222 00:09:52,559 --> 00:09:56,800 Speaker 3: exhausted because we tend to jam pack our lives full 223 00:09:56,880 --> 00:10:01,200 Speaker 3: and over full, and we have that just constant fatigue 224 00:10:01,200 --> 00:10:03,480 Speaker 3: and a question that I will ask a client when 225 00:10:03,520 --> 00:10:05,640 Speaker 3: they come in and they describe their fatigue, or say, look, 226 00:10:05,679 --> 00:10:06,800 Speaker 3: does it get to the end of the day and 227 00:10:06,840 --> 00:10:08,920 Speaker 3: you're exhausted and want to go to bed at eight 228 00:10:09,000 --> 00:10:10,719 Speaker 3: or nine o'clock or fall asleep while you're reading a 229 00:10:10,720 --> 00:10:12,960 Speaker 3: book to the kids, or do you wake up in 230 00:10:13,000 --> 00:10:15,280 Speaker 3: the morning feeling like you've been hit by a bus? 231 00:10:15,679 --> 00:10:17,560 Speaker 3: So to me, that's the difference. If you've had a 232 00:10:17,559 --> 00:10:20,680 Speaker 3: decent amount of sleep six seven, eight hours, hopefully not 233 00:10:20,800 --> 00:10:23,680 Speaker 3: too broken, and you wake up and you still feel 234 00:10:23,679 --> 00:10:26,640 Speaker 3: as if you haven't rested. To me, lean that's always 235 00:10:26,679 --> 00:10:31,199 Speaker 3: a sign of potential micronutrient deficiency, sometimes full monal issues. 236 00:10:31,640 --> 00:10:35,000 Speaker 3: It's very common feeling an iron deficiency where people just 237 00:10:35,040 --> 00:10:37,840 Speaker 3: are chronically exhausted. It doesn't matter how much sleep they're getting. 238 00:10:38,120 --> 00:10:40,080 Speaker 3: So that's how I would differentiate it. There's a really 239 00:10:40,120 --> 00:10:42,440 Speaker 3: big difference by just finishing the day knowing you've given it, 240 00:10:42,480 --> 00:10:45,960 Speaker 3: you're all, but then waking and feeling like you haven't slept. 241 00:10:46,000 --> 00:10:47,960 Speaker 3: So that's an easy way to differentiate what is sort 242 00:10:48,000 --> 00:10:51,079 Speaker 3: of a normal level of fatigue for busy people versus 243 00:10:51,120 --> 00:10:53,680 Speaker 3: a chronic fatigue, which probably needs to be looked at 244 00:10:54,240 --> 00:10:56,960 Speaker 3: I think the first thing is that, you know, we 245 00:10:57,080 --> 00:10:59,120 Speaker 3: just jam pack our lives lean, don't we to such 246 00:10:59,120 --> 00:11:01,480 Speaker 3: an extent that we think it's normal to work eight, ten, 247 00:11:01,920 --> 00:11:03,959 Speaker 3: twelve hours. We think it's normal to commute a couple 248 00:11:04,000 --> 00:11:06,439 Speaker 3: of extra hours, then start our day over with the 249 00:11:06,520 --> 00:11:08,880 Speaker 3: kids and activities, or do a couple more hours of 250 00:11:08,960 --> 00:11:10,920 Speaker 3: work at night. Then of course we stay up on 251 00:11:10,960 --> 00:11:13,080 Speaker 3: our phones or online, and then we don't go to 252 00:11:13,080 --> 00:11:15,400 Speaker 3: bed quite late, and then up again to exercise and 253 00:11:15,440 --> 00:11:18,400 Speaker 3: start all over. So for me, just modern life is 254 00:11:18,480 --> 00:11:23,960 Speaker 3: truly explanatory often of levels of fatigue, and in my experience, 255 00:11:23,960 --> 00:11:26,080 Speaker 3: it's how you choose to live your life. You know, 256 00:11:26,160 --> 00:11:28,160 Speaker 3: if you know that you have to go really, really 257 00:11:28,200 --> 00:11:30,160 Speaker 3: hard in the week for various reasons. You may have 258 00:11:30,160 --> 00:11:33,120 Speaker 3: a big job, you may be juggling children, a lot 259 00:11:33,120 --> 00:11:35,400 Speaker 3: of commitments, you love to exercise, that's all well and good, 260 00:11:35,400 --> 00:11:37,559 Speaker 3: but you've also got a factor in them some time 261 00:11:37,880 --> 00:11:40,800 Speaker 3: to rest, whether that's having extended sleep ins on the 262 00:11:40,800 --> 00:11:44,000 Speaker 3: weekend or taking a weekend away every so often, depending 263 00:11:44,000 --> 00:11:46,640 Speaker 3: on what your circumstances are, you do need to allow 264 00:11:46,679 --> 00:11:48,920 Speaker 3: that time to try and recoup some of that sleep 265 00:11:48,920 --> 00:11:53,600 Speaker 3: that you've lost and replenish and restore and prevent that chronic, 266 00:11:53,640 --> 00:11:58,240 Speaker 3: ongoing fatigue. But it can also be suggestive of a 267 00:11:58,320 --> 00:12:01,800 Speaker 3: number of nutritional issues. And I see this chronically with 268 00:12:02,160 --> 00:12:04,640 Speaker 3: my younger women. I guess age between say twenty up 269 00:12:04,640 --> 00:12:08,040 Speaker 3: to forty where they are just burning the candle at 270 00:12:08,040 --> 00:12:12,160 Speaker 3: both ends. They're training early morning, then they're uplate, socializing party, 271 00:12:12,320 --> 00:12:16,360 Speaker 3: working hard on their career, and they're chronically restricting calories. 272 00:12:16,400 --> 00:12:18,280 Speaker 3: And we have spoken about this many times on the 273 00:12:18,360 --> 00:12:23,160 Speaker 3: Nutrition Couch podcast, but it can be very suggestive of 274 00:12:23,360 --> 00:12:26,240 Speaker 3: a carbohydrat intake that is too low, an intake of 275 00:12:26,240 --> 00:12:29,000 Speaker 3: dietary iron that's too low, even fresh food. You know, 276 00:12:29,000 --> 00:12:31,520 Speaker 3: if you're busy and you grab a coffee as we've described, 277 00:12:31,600 --> 00:12:34,200 Speaker 3: or a protein shake in the morning, some sushi rolls 278 00:12:34,240 --> 00:12:36,120 Speaker 3: on the go at lunch time, you're trying to keep 279 00:12:36,120 --> 00:12:39,160 Speaker 3: your calories down, have another coffee or a diet coke 280 00:12:39,360 --> 00:12:41,760 Speaker 3: or something of a stimulant in the afternoon, and then 281 00:12:41,800 --> 00:12:44,520 Speaker 3: cut the carbet dinner time. You're in that sort of 282 00:12:44,920 --> 00:12:47,720 Speaker 3: no man's land of a very low carbohydrate intake and 283 00:12:47,760 --> 00:12:50,360 Speaker 3: insufficient for the muscle, and that will absolutely impact your 284 00:12:50,400 --> 00:12:53,800 Speaker 3: metabolism and your feelings of energy production, because basically your 285 00:12:53,840 --> 00:12:56,160 Speaker 3: body's running on empty. And I see that all the 286 00:12:56,240 --> 00:12:59,080 Speaker 3: time where even you know, twelve hundred calorie diets on 287 00:12:59,080 --> 00:13:01,640 Speaker 3: people who are exercise and burning six eight hundred calories 288 00:13:01,640 --> 00:13:05,120 Speaker 3: per session, that disparity between calories in and calories out 289 00:13:05,160 --> 00:13:08,840 Speaker 3: is far too high and over time will absolutely leaving 290 00:13:08,840 --> 00:13:12,080 Speaker 3: you feeling pretty tired and exhausted, and that sort of 291 00:13:12,120 --> 00:13:16,240 Speaker 3: muscle fatigue that you're often getting. Dehydration land is another one, 292 00:13:16,240 --> 00:13:18,920 Speaker 3: of course, I think it's about a significant proportion from 293 00:13:18,960 --> 00:13:22,280 Speaker 3: memory of Austraine adults have dehydrated at any one time. Again, 294 00:13:22,360 --> 00:13:25,960 Speaker 3: we often substitute in the coffee protein shakes things like 295 00:13:26,000 --> 00:13:28,400 Speaker 3: that instead of just getting the water in. Particularly if 296 00:13:28,400 --> 00:13:30,160 Speaker 3: you're living in a state that's not as hot and 297 00:13:30,200 --> 00:13:32,200 Speaker 3: hasn't had as hot as summer, we're often not used 298 00:13:32,240 --> 00:13:35,280 Speaker 3: to drinking as much water as we once did. And 299 00:13:35,559 --> 00:13:37,400 Speaker 3: then there's of course the poor food choices where you're 300 00:13:37,400 --> 00:13:40,080 Speaker 3: not getting that amount of fresh, wholesome food that's giving 301 00:13:40,080 --> 00:13:43,000 Speaker 3: you the dietary fiber and the key nutrients to nourish 302 00:13:43,040 --> 00:13:46,240 Speaker 3: gut health and all those other micro nutrients that are 303 00:13:46,240 --> 00:13:49,160 Speaker 3: really really important in d production. And as I said, 304 00:13:49,200 --> 00:13:51,440 Speaker 3: you can start off and be okay, but as you 305 00:13:51,480 --> 00:13:53,280 Speaker 3: add more and more to the schedule and notice that 306 00:13:53,280 --> 00:13:55,880 Speaker 3: your nutrition is getting worse and worse as you get busier. 307 00:13:56,320 --> 00:14:01,200 Speaker 3: That really can compound over time feeling pretty run down 308 00:14:01,200 --> 00:14:03,439 Speaker 3: and exhausted and often sick too. Isn't that with JC 309 00:14:03,600 --> 00:14:08,320 Speaker 3: people who present with reoccurrent illness and getting run down 310 00:14:08,360 --> 00:14:11,679 Speaker 3: and infections because of that chronic calorie and nutrient deprivation. 311 00:14:12,200 --> 00:14:15,080 Speaker 1: Absolutely, yeah, fatigue has a huge impact whole body wide. 312 00:14:15,080 --> 00:14:17,400 Speaker 1: But I think even before, I mean, the case is 313 00:14:17,440 --> 00:14:20,080 Speaker 1: really related to fatigue in food. But as she said, Susie, 314 00:14:20,120 --> 00:14:22,080 Speaker 1: I think the first thing that's really important thing is 315 00:14:22,120 --> 00:14:25,040 Speaker 1: to take a step back and look at our lifestyle overall. So, yes, 316 00:14:25,080 --> 00:14:27,240 Speaker 1: food may have an impact on it, but we've got 317 00:14:27,240 --> 00:14:29,040 Speaker 1: to think, you know, as you said, are we getting 318 00:14:29,080 --> 00:14:30,440 Speaker 1: to the end of the day and we're just generally 319 00:14:30,520 --> 00:14:32,520 Speaker 1: exhausted because it packs so much in or are we 320 00:14:32,560 --> 00:14:34,640 Speaker 1: actually waking up feeling like we've been hit by a 321 00:14:34,680 --> 00:14:37,280 Speaker 1: bus and sleep apnear is probably something that is well 322 00:14:37,280 --> 00:14:39,880 Speaker 1: worth and mention from a medical perspective, because I actually 323 00:14:39,920 --> 00:14:42,120 Speaker 1: have a good friend, Susie, who just got diagnosed and 324 00:14:42,200 --> 00:14:45,640 Speaker 1: they're not that chronic. You know overweight male who snores 325 00:14:45,640 --> 00:14:48,240 Speaker 1: at nighttime. They were just waking up feeling like they've 326 00:14:48,240 --> 00:14:50,320 Speaker 1: been hit by a bus every single day. It's bite 327 00:14:50,360 --> 00:14:53,520 Speaker 1: seven eight nine hours of good quality sleep, went to 328 00:14:53,560 --> 00:14:56,120 Speaker 1: their GP, got a referral, did a sleep study and 329 00:14:56,240 --> 00:14:58,840 Speaker 1: had terrible sleep apnar and now has to wear a 330 00:14:58,840 --> 00:15:01,320 Speaker 1: sleepap mask. So I must say those sleepap masks have 331 00:15:01,400 --> 00:15:03,560 Speaker 1: come a really long way, Like they're no longer those 332 00:15:03,560 --> 00:15:05,720 Speaker 1: big chunky things you have to kind of like put 333 00:15:05,760 --> 00:15:08,120 Speaker 1: over your whole face and it makes this terrible rattling 334 00:15:08,240 --> 00:15:10,160 Speaker 1: noise the whole night, which annoys the crap out of 335 00:15:10,160 --> 00:15:12,360 Speaker 1: your partner. Because sleep happening has really come a long 336 00:15:12,400 --> 00:15:14,160 Speaker 1: way and the management of that is a lot better. 337 00:15:14,240 --> 00:15:16,600 Speaker 1: So if you ask someone if your partner says it, 338 00:15:16,720 --> 00:15:19,120 Speaker 1: or you know that you snore, if you often wake 339 00:15:19,200 --> 00:15:21,400 Speaker 1: yourself up in the middle of the night because potentially 340 00:15:21,440 --> 00:15:24,000 Speaker 1: you stop breathing or you're having trouble breathing, it's definitely 341 00:15:24,000 --> 00:15:26,760 Speaker 1: something to go and get checked out. It's getting diagnosed 342 00:15:26,760 --> 00:15:28,640 Speaker 1: in a lot of people who are a lot younger 343 00:15:28,680 --> 00:15:31,560 Speaker 1: these days, and it's not something that it's just you know, 344 00:15:31,600 --> 00:15:34,640 Speaker 1: the chronically overweight for a beasts that struggle with that anymore. 345 00:15:34,680 --> 00:15:36,520 Speaker 1: So definitely something for our listeners to keep at the 346 00:15:36,520 --> 00:15:38,560 Speaker 1: back of their head. And something I also think with 347 00:15:38,640 --> 00:15:40,600 Speaker 1: fatigue Susie that I talk through with all of my 348 00:15:40,720 --> 00:15:44,400 Speaker 1: clients is really randsleep hygiene, because if we're going to 349 00:15:44,440 --> 00:15:46,840 Speaker 1: bed at a reasonable hour, but it's taking us, you know, 350 00:15:46,920 --> 00:15:49,560 Speaker 1: ages to fall asleep and we're constantly waking up, what 351 00:15:49,640 --> 00:15:51,560 Speaker 1: are we doing before bed? A lot of my clients 352 00:15:51,600 --> 00:15:54,600 Speaker 1: are watching Netflix or something before bed, which is actually 353 00:15:54,680 --> 00:15:57,200 Speaker 1: overstimulating us, and it's the opposite of what we want 354 00:15:57,240 --> 00:15:58,880 Speaker 1: to do before we go to bed. We want to 355 00:15:58,880 --> 00:16:02,160 Speaker 1: have this beautiful, gen sort of wind down routine before 356 00:16:02,200 --> 00:16:04,600 Speaker 1: we jump into bed, so that where chill, we're calm, 357 00:16:04,640 --> 00:16:06,720 Speaker 1: and our body is completely rested and going to bed. 358 00:16:06,880 --> 00:16:10,160 Speaker 1: If we're spending hours scrolling through social media, those blue 359 00:16:10,240 --> 00:16:13,240 Speaker 1: lights from our screen are doing nothing to help the 360 00:16:13,280 --> 00:16:15,200 Speaker 1: hormones in our body that tell us that it's time 361 00:16:15,240 --> 00:16:17,400 Speaker 1: to go to sleep. And if we're watching this action 362 00:16:17,560 --> 00:16:20,400 Speaker 1: packed drama or watching the dinner party scene on Maps 363 00:16:20,400 --> 00:16:23,040 Speaker 1: and it's getting crazy, that's sort of activating a lot 364 00:16:23,040 --> 00:16:25,560 Speaker 1: of that like you know, stress hormones within our body. Again, 365 00:16:25,560 --> 00:16:27,280 Speaker 1: it's doing the opposite of what we want to do 366 00:16:27,360 --> 00:16:29,680 Speaker 1: before we go into bed for a nice and RESTful sleep. 367 00:16:29,840 --> 00:16:32,160 Speaker 1: So I would actually look at your sleep hid and overall, 368 00:16:32,360 --> 00:16:34,400 Speaker 1: look at the temperature in your room, the light in 369 00:16:34,440 --> 00:16:37,239 Speaker 1: your room, Get a sleep mask if you need to, 370 00:16:37,320 --> 00:16:39,120 Speaker 1: you know, get a blanket you're not too cold, or 371 00:16:39,160 --> 00:16:41,560 Speaker 1: put the fan or airconn on so you're not too warm. 372 00:16:41,720 --> 00:16:44,200 Speaker 1: Sleep hid and actually pays a big reason in terms 373 00:16:44,200 --> 00:16:46,480 Speaker 1: of the quality of sleep that we get and the 374 00:16:46,600 --> 00:16:48,920 Speaker 1: reason that some of us may wake up feeling fatigued 375 00:16:48,960 --> 00:16:51,120 Speaker 1: or feel fatigued throughout the day. So I think that's 376 00:16:51,160 --> 00:16:52,840 Speaker 1: a big one to mention. You've touched on over and 377 00:16:52,920 --> 00:16:55,240 Speaker 1: under exercising, Susie, and I think the last thing left 378 00:16:55,280 --> 00:16:57,720 Speaker 1: is really our food choices, isn't it. Too many of 379 00:16:57,800 --> 00:17:00,320 Speaker 1: us are doing too much caffeine, too much, our whole 380 00:17:00,360 --> 00:17:03,520 Speaker 1: too much process s FEUs or eating far too bigger 381 00:17:03,520 --> 00:17:05,960 Speaker 1: portions in one meal and then sort of starving ourselves 382 00:17:05,960 --> 00:17:08,320 Speaker 1: in another meal, like doing intimate and fasting at breakfast, 383 00:17:08,400 --> 00:17:11,600 Speaker 1: having a quick lunch on the go at lunchtime, which 384 00:17:11,640 --> 00:17:14,480 Speaker 1: isn't really nutritionally balanced. It's just you know, a pastry, 385 00:17:14,560 --> 00:17:16,920 Speaker 1: or it's a quick little sushi roll or something like that, 386 00:17:17,080 --> 00:17:19,160 Speaker 1: then we're hitting that three PM slump and then we're 387 00:17:19,200 --> 00:17:21,520 Speaker 1: basically barely making it through it a dinner time where 388 00:17:21,680 --> 00:17:23,720 Speaker 1: we may think about it, you know, a healthy meal, 389 00:17:23,880 --> 00:17:25,439 Speaker 1: but by then it might be too late because we 390 00:17:25,480 --> 00:17:28,000 Speaker 1: haven't really got our nutrition right throughout the day. So 391 00:17:28,040 --> 00:17:31,040 Speaker 1: I think having some balanced meals throughout the day, planning 392 00:17:31,119 --> 00:17:33,560 Speaker 1: or prepping ahead for them is super important. And the 393 00:17:33,640 --> 00:17:35,520 Speaker 1: quality of those meals as well. If we're going to 394 00:17:35,520 --> 00:17:38,159 Speaker 1: be having a ton of refined carbohydrates, all of that 395 00:17:38,359 --> 00:17:40,600 Speaker 1: energy is going to be going into our bloodstream, it's 396 00:17:40,600 --> 00:17:42,280 Speaker 1: going to get used super quickly, and then were going 397 00:17:42,320 --> 00:17:44,639 Speaker 1: to have a massive energy drop again, and your body's 398 00:17:44,640 --> 00:17:48,119 Speaker 1: going to be asking for craving more carbohydrates and more energy. 399 00:17:48,280 --> 00:17:50,800 Speaker 1: So I think the quality of your nutrition absolutely is 400 00:17:50,840 --> 00:17:52,440 Speaker 1: important as well, isn't it, Susie. 401 00:17:52,480 --> 00:17:54,919 Speaker 3: It is? And you've maybe think of four different points 402 00:17:55,320 --> 00:17:56,919 Speaker 3: the things. I also want to say that in my 403 00:17:57,040 --> 00:17:59,760 Speaker 3: client group i've seen linked to and explained fatigue, because 404 00:17:59,760 --> 00:18:03,840 Speaker 3: I always encourage my clients to look for the underlying 405 00:18:03,880 --> 00:18:06,399 Speaker 3: reason if they feel so terrible every day. So the 406 00:18:06,440 --> 00:18:08,679 Speaker 3: first one that springs to mind is you've mentioned sleep APNA. 407 00:18:09,119 --> 00:18:12,040 Speaker 3: I too have had females as small as fifty kilos 408 00:18:12,080 --> 00:18:14,600 Speaker 3: who don't snore when they've done a sleep study are 409 00:18:14,600 --> 00:18:17,480 Speaker 3: waking up many times per night because of physiology in 410 00:18:17,520 --> 00:18:23,000 Speaker 3: their nasal passage, et cetera. So that is definitely worth 411 00:18:23,040 --> 00:18:25,320 Speaker 3: a look if you're really struggling for answers as to 412 00:18:25,359 --> 00:18:28,240 Speaker 3: why you're so very tired. Iron is a big one. 413 00:18:28,240 --> 00:18:31,760 Speaker 3: We've mentioned that, but other blood results that can be 414 00:18:31,800 --> 00:18:34,640 Speaker 3: suggestive of fatigue if your histamine levels are really high. 415 00:18:34,640 --> 00:18:37,560 Speaker 3: If you're someone who's got chronic allergies, so for example, 416 00:18:37,760 --> 00:18:40,000 Speaker 3: you might be allergic to cats and have one, so 417 00:18:40,040 --> 00:18:42,360 Speaker 3: you're used to having the cat around and you've sort 418 00:18:42,359 --> 00:18:45,320 Speaker 3: of tolerated, but your histamine levels is still really really high, 419 00:18:45,359 --> 00:18:49,159 Speaker 3: that can make you feel very fatigued. Low DHA in 420 00:18:50,000 --> 00:18:54,880 Speaker 3: particularly mums breastfeeding mums post pregnancy chronic stress can cause 421 00:18:54,880 --> 00:18:58,720 Speaker 3: a reduction in DHA, but it is a precosor to testosterone, 422 00:18:59,040 --> 00:19:01,280 Speaker 3: one of the hormones really important for how we feel 423 00:19:01,320 --> 00:19:04,240 Speaker 3: on a daily basis as women, so that can again 424 00:19:04,280 --> 00:19:07,960 Speaker 3: if you've had a baby breastfeeding, particularly if you've taken matillium, 425 00:19:08,160 --> 00:19:10,720 Speaker 3: that are all linked to lower DHA levels, which is 426 00:19:10,720 --> 00:19:13,720 Speaker 3: worth having a look at and the other one that's 427 00:19:13,800 --> 00:19:15,760 Speaker 3: just gonna Oh, I know, if you've got an MTHFL 428 00:19:15,840 --> 00:19:18,320 Speaker 3: mutation too, if you're not metabolizing your foll it well 429 00:19:19,520 --> 00:19:22,280 Speaker 3: and you may not be taking a methylated fole a. Indeed, 430 00:19:22,320 --> 00:19:24,040 Speaker 3: if you've got a couple of those genes, that can 431 00:19:24,080 --> 00:19:26,880 Speaker 3: again make you very, very tired. So there's some other 432 00:19:26,960 --> 00:19:30,280 Speaker 3: medical slash hormonal things that can impact fatigue that I've 433 00:19:30,320 --> 00:19:33,560 Speaker 3: seen in my clinical practice. Now they're a bit rarer, admittedly, 434 00:19:33,640 --> 00:19:36,240 Speaker 3: land but they might be clients who present for fatigue 435 00:19:36,280 --> 00:19:38,160 Speaker 3: and they don't know why, and we've sort of eliminated 436 00:19:38,200 --> 00:19:41,320 Speaker 3: the basic things like our iron intake, calorie intake, not 437 00:19:41,359 --> 00:19:44,320 Speaker 3: over exercising, sleeping okay, and there's some other things that 438 00:19:44,359 --> 00:19:47,040 Speaker 3: I might start to look at medically. If this client's 439 00:19:47,119 --> 00:19:49,120 Speaker 3: really not feeling very well for long periods of time 440 00:19:49,160 --> 00:19:51,399 Speaker 3: and knows that there's something else to it to explain 441 00:19:51,400 --> 00:19:52,960 Speaker 3: why they're feeling so tired. Love it. 442 00:19:53,000 --> 00:19:54,159 Speaker 1: And I think the bottom line here is, you know, 443 00:19:54,240 --> 00:19:57,119 Speaker 1: we're not doctors, so really, if you have unexplained fatigue, 444 00:19:57,119 --> 00:19:59,160 Speaker 1: if you're doing all the right things from a nutrition perspective, 445 00:19:59,200 --> 00:20:01,240 Speaker 1: poplong to your And I know that a lot of 446 00:20:01,280 --> 00:20:03,520 Speaker 1: us have really been avoiding going to the doctor, going 447 00:20:03,520 --> 00:20:07,160 Speaker 1: to the GP because during the whole you know, coronavirus pandemic, 448 00:20:07,240 --> 00:20:09,119 Speaker 1: it's not exactly the place we want to be. So 449 00:20:09,359 --> 00:20:10,800 Speaker 1: we don't want to be in a waiting room full 450 00:20:10,840 --> 00:20:12,520 Speaker 1: of sick people, do we so a lot of us. 451 00:20:12,560 --> 00:20:13,879 Speaker 1: I've talked to a lot of clients and you know, 452 00:20:13,920 --> 00:20:16,280 Speaker 1: they haven't had bloods or even seen their GP for 453 00:20:16,400 --> 00:20:18,400 Speaker 1: two years plus. So I think it is a really 454 00:20:18,440 --> 00:20:20,760 Speaker 1: important reminder to go and get your paps, mate, go 455 00:20:20,800 --> 00:20:23,480 Speaker 1: and get your breast you know screen, go and follow 456 00:20:23,560 --> 00:20:25,680 Speaker 1: up with your GP and touch base and check off 457 00:20:25,720 --> 00:20:27,800 Speaker 1: those things. If you're not feeling great, listen to your 458 00:20:27,800 --> 00:20:29,880 Speaker 1: body and go and book an appointment with your doctor 459 00:20:29,920 --> 00:20:32,800 Speaker 1: because your health these things can't wait. These things are important, 460 00:20:32,880 --> 00:20:34,800 Speaker 1: and you know, you don't want to be living your 461 00:20:34,840 --> 00:20:37,800 Speaker 1: life basically feeling like you're running on empty constantly if 462 00:20:37,840 --> 00:20:40,560 Speaker 1: there is an easy, you know solution for it. So 463 00:20:40,800 --> 00:20:43,320 Speaker 1: friendly reminder for all of our nutrition CAUPS listeners to 464 00:20:43,359 --> 00:20:45,560 Speaker 1: book an appointment with your GP and just get all 465 00:20:45,600 --> 00:20:47,280 Speaker 1: the bases covered off and just make sure that you 466 00:20:47,320 --> 00:20:50,360 Speaker 1: are well and healthy, because sometimes you know, you leave 467 00:20:50,400 --> 00:20:52,680 Speaker 1: it too long and it may be too late. Don't 468 00:20:52,680 --> 00:20:54,040 Speaker 1: want to scare anyone, but I think it is a 469 00:20:54,080 --> 00:20:56,520 Speaker 1: really friendly reminder that we do want to stay on 470 00:20:56,560 --> 00:20:58,520 Speaker 1: top of our health and you know, do these things 471 00:20:58,560 --> 00:21:00,760 Speaker 1: before they become biggy is agree. 472 00:21:00,760 --> 00:21:02,679 Speaker 3: And I also think if you are not confident with 473 00:21:02,720 --> 00:21:05,080 Speaker 3: your GP, or if you're someone who ducks between medical 474 00:21:05,119 --> 00:21:07,480 Speaker 3: centers because it's easy, that's all well and good. We 475 00:21:07,520 --> 00:21:09,159 Speaker 3: all do that at times to get scripts and what 476 00:21:09,240 --> 00:21:12,360 Speaker 3: have you. But there is nothing like a good practitioner, 477 00:21:12,400 --> 00:21:14,760 Speaker 3: for example, in the case of women's health, who sees 478 00:21:14,880 --> 00:21:18,159 Speaker 3: all of these issues all the time. Their clinical knowledge 479 00:21:18,160 --> 00:21:21,240 Speaker 3: will be outstanding. They will see things and think of 480 00:21:21,280 --> 00:21:23,520 Speaker 3: things and think of you as a whole person that 481 00:21:23,560 --> 00:21:26,040 Speaker 3: you may not even have considered. So if you haven't 482 00:21:26,040 --> 00:21:28,399 Speaker 3: got a good GP, and you know that you're not 483 00:21:28,400 --> 00:21:31,240 Speaker 3: getting the ounces you're looking for, it's worth asking around 484 00:21:31,240 --> 00:21:34,520 Speaker 3: your friends, even other practitioners, for a good referral for 485 00:21:34,560 --> 00:21:37,800 Speaker 3: a good GP, specifically female, if that's your preference, because 486 00:21:37,800 --> 00:21:39,480 Speaker 3: once you get a really good doctor, you can save 487 00:21:39,520 --> 00:21:41,760 Speaker 3: a lot of time and energy because they're going to 488 00:21:41,800 --> 00:21:42,879 Speaker 3: be looking for the right things. 489 00:21:43,080 --> 00:21:46,680 Speaker 1: Absolutely absolutely all right, Susie. And that links into probably 490 00:21:46,720 --> 00:21:49,439 Speaker 1: our last segment of the show where we're answering our 491 00:21:49,480 --> 00:21:52,000 Speaker 1: listener question, and this is one that we've had through 492 00:21:52,080 --> 00:21:55,080 Speaker 1: our nutrition Couch Instagram page time and time again, and 493 00:21:55,119 --> 00:21:57,359 Speaker 1: something that we both see with our clients time and 494 00:21:57,400 --> 00:21:59,159 Speaker 1: time again. Susie and I feel like a lot of 495 00:21:59,160 --> 00:22:01,560 Speaker 1: people are probably wasting some hard earned dollars on it. 496 00:22:01,800 --> 00:22:05,000 Speaker 1: So the question really is does taking magnesium help with 497 00:22:05,119 --> 00:22:07,919 Speaker 1: muscle cramping? And I must admit my mum, who we 498 00:22:07,960 --> 00:22:10,480 Speaker 1: all love, susiean and gentually works at calls. So a 499 00:22:10,520 --> 00:22:12,320 Speaker 1: lot of our listeners have written in to say, I 500 00:22:12,359 --> 00:22:14,800 Speaker 1: know Sophie. You know, I go through her checkout and 501 00:22:14,840 --> 00:22:17,240 Speaker 1: Susie your meeting mom this week she's cooking some lovely 502 00:22:17,280 --> 00:22:19,639 Speaker 1: bride rice, so this is very exciting for us. But 503 00:22:19,840 --> 00:22:22,680 Speaker 1: Mum actually was taking magnesium for her muscle cramps as well, 504 00:22:22,720 --> 00:22:25,320 Speaker 1: So I thought, this is actually a great question, and 505 00:22:25,359 --> 00:22:28,520 Speaker 1: I'm sure that you see listeners, oh sorry, clients as well, Susie, 506 00:22:28,560 --> 00:22:29,840 Speaker 1: who take magnesium all the time. 507 00:22:29,920 --> 00:22:31,840 Speaker 3: Is that right all the time? And in fact, it 508 00:22:31,880 --> 00:22:33,639 Speaker 3: was one of my very close friends said to me 509 00:22:33,720 --> 00:22:37,080 Speaker 3: that she had had some advice about relaxation at night. 510 00:22:37,080 --> 00:22:39,159 Speaker 3: It wasn't specifically for cramping, but she was taking it 511 00:22:39,200 --> 00:22:42,119 Speaker 3: to help her sleep, but she had this issue with 512 00:22:42,160 --> 00:22:43,760 Speaker 3: her stomach, and when I looked at the dose of 513 00:22:43,800 --> 00:22:46,520 Speaker 3: magnesium she was having, it was so high. And so 514 00:22:46,560 --> 00:22:49,240 Speaker 3: it's really important to know that magnesium supplements can absolutely 515 00:22:49,320 --> 00:22:53,119 Speaker 3: cause diarrhea. And some of the concentrated amounts that can 516 00:22:53,160 --> 00:22:55,960 Speaker 3: be recommended by people who are not so qualified to 517 00:22:55,960 --> 00:22:59,639 Speaker 3: be giving specific advice on those supplements prescribe way too 518 00:22:59,760 --> 00:23:01,720 Speaker 3: much an amount of that. So I think you have 519 00:23:01,760 --> 00:23:04,480 Speaker 3: to be really careful. Whenever a client comes in and 520 00:23:04,520 --> 00:23:06,520 Speaker 3: says to me that they've spent an inordinate amount of 521 00:23:06,520 --> 00:23:10,240 Speaker 3: money on supplements, I'm always suspicious because we know that 522 00:23:10,280 --> 00:23:14,600 Speaker 3: when you isolate individual nutrients, specifically things like magnesium, it's 523 00:23:14,600 --> 00:23:18,000 Speaker 3: not necessarily how cramps and fluid balance, et cetera work 524 00:23:18,040 --> 00:23:20,639 Speaker 3: in the muscle. So we would never give, for example, 525 00:23:20,640 --> 00:23:23,560 Speaker 3: an athlete just pure magnesium supplements for a cramp. Would 526 00:23:23,600 --> 00:23:25,800 Speaker 3: be much more likely to work on an electrolyte solution, 527 00:23:26,480 --> 00:23:28,399 Speaker 3: something that comes in in one of those things like 528 00:23:28,880 --> 00:23:32,600 Speaker 3: a hydrolide or a gastrolide, or even something like gatorade, 529 00:23:32,600 --> 00:23:35,800 Speaker 3: which contains a range of the different electrolytes involved in 530 00:23:35,880 --> 00:23:39,880 Speaker 3: muscle contraction and hence cramping. I would never ever supplement 531 00:23:39,880 --> 00:23:42,679 Speaker 3: magnesium for that purpose. I would only ever use electrolytes 532 00:23:42,720 --> 00:23:45,080 Speaker 3: if I was and indeed we know from the NRAL 533 00:23:45,119 --> 00:23:47,840 Speaker 3: in particular, we've seen pickle juice be used on the side. 534 00:23:48,960 --> 00:23:51,639 Speaker 3: Mind you, it's an unusual kind of choice because I 535 00:23:51,640 --> 00:23:54,520 Speaker 3: would say there's better electrolyte solutions out there, and I 536 00:23:54,600 --> 00:23:58,480 Speaker 3: know that elite tennis players reading the DeAndre Agassi book, which 537 00:23:58,520 --> 00:24:00,439 Speaker 3: is a brilliant read if you haven't read it, because 538 00:24:00,480 --> 00:24:02,600 Speaker 3: he was what they used to call us very salty sweater, 539 00:24:02,600 --> 00:24:04,880 Speaker 3: and I believe Pat Rafter was the same. They would 540 00:24:04,880 --> 00:24:08,560 Speaker 3: have an individualized formulation of electrolytes made to try and 541 00:24:08,600 --> 00:24:10,560 Speaker 3: mimic what he was losing in sweat, to try and 542 00:24:10,600 --> 00:24:13,919 Speaker 3: prevent cramping happening. But there's very few nutrients with the 543 00:24:13,920 --> 00:24:16,520 Speaker 3: exception of maybe iron or iodne, that I would ever 544 00:24:16,560 --> 00:24:19,720 Speaker 3: supplement in a concentrated form, and magnesium never comes to 545 00:24:19,760 --> 00:24:23,760 Speaker 3: my mind for muscle cramping. I think it's almost Some 546 00:24:23,800 --> 00:24:26,680 Speaker 3: people may say it's a relaxant, but it's not something 547 00:24:26,680 --> 00:24:29,240 Speaker 3: that I would ever prescribe, and probably more likely leand 548 00:24:29,280 --> 00:24:31,680 Speaker 3: to prescribe a glass of warm milk in which you 549 00:24:31,720 --> 00:24:34,720 Speaker 3: would get some magnesium but also other important nutrients as 550 00:24:34,880 --> 00:24:39,480 Speaker 3: working synergistically as opposed to just isolating magnesium. But I 551 00:24:39,480 --> 00:24:41,200 Speaker 3: can't believe how many people use it. 552 00:24:41,200 --> 00:24:44,440 Speaker 1: It's huge, and I would create it a beautiful relaxing 553 00:24:44,440 --> 00:24:46,960 Speaker 1: bedtime routine before I gave someone a magnesium, you know, 554 00:24:47,040 --> 00:24:49,199 Speaker 1: to relax them. But touching on your point where your 555 00:24:49,200 --> 00:24:51,639 Speaker 1: friend got diarry, that's very common and a lot of 556 00:24:52,119 --> 00:24:54,800 Speaker 1: quote unquote natural health practitioners, a lot of them, you know, 557 00:24:54,920 --> 00:24:58,240 Speaker 1: qualified unqualified, very hard to tell. On Instagram, I've seen 558 00:24:58,280 --> 00:25:01,600 Speaker 1: promoting magnesium for constant because we do know that high 559 00:25:01,600 --> 00:25:05,359 Speaker 1: doses of magnesium actually helped about like overstimulut's about basically 560 00:25:05,440 --> 00:25:08,200 Speaker 1: and can create diarrhea. So if you're gone from constipated 561 00:25:08,200 --> 00:25:10,560 Speaker 1: to having diarrhea, it's not really a good thing, and 562 00:25:10,560 --> 00:25:13,200 Speaker 1: you're much better off increasing your fiber and fluid intake 563 00:25:13,280 --> 00:25:16,000 Speaker 1: to help with that constipation in a much more natural 564 00:25:16,040 --> 00:25:18,840 Speaker 1: way than taking high doses of magnesium as well. But 565 00:25:18,920 --> 00:25:21,399 Speaker 1: I guess this question is specifically asked around muscle cramping. 566 00:25:21,440 --> 00:25:23,840 Speaker 1: So I did go digging through the literature a little bit, Susie, 567 00:25:24,119 --> 00:25:26,959 Speaker 1: And you know, anyone who's ever played sport or you know, 568 00:25:27,040 --> 00:25:29,679 Speaker 1: I remember when I used to try running, Susie, I'm 569 00:25:29,680 --> 00:25:31,639 Speaker 1: a terrible runner. I used to always get like a 570 00:25:31,640 --> 00:25:33,159 Speaker 1: bit of a cramp, like a muscle cramp or a 571 00:25:33,160 --> 00:25:36,440 Speaker 1: stomach cramp. And I actually remember trying magnesium many many 572 00:25:36,480 --> 00:25:39,280 Speaker 1: many years ago before I really understood what evidence space 573 00:25:39,400 --> 00:25:42,840 Speaker 1: nutrition was. As if anyone who has suffered muscle cramping 574 00:25:42,960 --> 00:25:45,160 Speaker 1: and during pregnancy, I used to get those terrible muscle 575 00:25:45,200 --> 00:25:46,879 Speaker 1: cramps in the middle of the night where if you 576 00:25:46,880 --> 00:25:49,080 Speaker 1: don't leap out of bed the exact moment you feel it, 577 00:25:49,080 --> 00:25:51,399 Speaker 1: you're basically just like withering like a worm in the 578 00:25:51,440 --> 00:25:53,800 Speaker 1: middle of the bed, crying in tears because you can't 579 00:25:53,800 --> 00:25:56,199 Speaker 1: do anything once it starts. It is worth you know, 580 00:25:56,240 --> 00:25:57,880 Speaker 1: a lot of people will say that I just want 581 00:25:57,920 --> 00:25:59,560 Speaker 1: to try it just to see what it works, but 582 00:26:00,320 --> 00:26:03,639 Speaker 1: it doesn't actually have any sort of evidence or research 583 00:26:03,720 --> 00:26:06,000 Speaker 1: or science behind it really. Of course, if you are 584 00:26:06,040 --> 00:26:09,800 Speaker 1: deficient in magnesium, you should supplement with magnesium, yes, But 585 00:26:09,960 --> 00:26:12,960 Speaker 1: if you are you know your magnesium levels within normal range, 586 00:26:12,960 --> 00:26:15,200 Speaker 1: you're not actually going to get any benefit. Unfortunately, from 587 00:26:15,200 --> 00:26:18,200 Speaker 1: a muscle cramping perspective. And even when I looked into 588 00:26:18,280 --> 00:26:21,960 Speaker 1: pregnancy related cramping. Again, unfortunately, there was no research to 589 00:26:21,960 --> 00:26:24,760 Speaker 1: suggest that that helped, unless, of course, you had a 590 00:26:24,760 --> 00:26:28,120 Speaker 1: magnesium deficiency. There was some research to suggest that cramping 591 00:26:28,200 --> 00:26:31,680 Speaker 1: could be a cause of pregnancy cramping in particular if 592 00:26:31,680 --> 00:26:34,720 Speaker 1: you were deficient, but not if you had normal If 593 00:26:34,760 --> 00:26:37,600 Speaker 1: you had normal magnesium levels. So the other two nutrients 594 00:26:37,640 --> 00:26:39,959 Speaker 1: you did mention the pickle juice. That one's interesting, Susie, 595 00:26:39,960 --> 00:26:42,280 Speaker 1: because there is a small amount of research coming out 596 00:26:42,320 --> 00:26:45,679 Speaker 1: on pickle juice and cramping, particularly during exercise. If you're 597 00:26:45,720 --> 00:26:48,359 Speaker 1: someone who doesn't exercise or doesn't move, I probably wouldn't 598 00:26:48,359 --> 00:26:50,840 Speaker 1: be suggesting pickle juice. But if you are someone who 599 00:26:51,320 --> 00:26:53,960 Speaker 1: really enjoys their exercises, training for I don't know, a 600 00:26:54,000 --> 00:26:56,240 Speaker 1: half marathon, you know it's more than just a little 601 00:26:56,240 --> 00:26:58,240 Speaker 1: bit of like social tennis on the weekend. Someone who's 602 00:26:58,280 --> 00:27:01,320 Speaker 1: really quite serious about their exercise, you do suffer from cramping, 603 00:27:01,520 --> 00:27:03,960 Speaker 1: you know. Pickle juice is something that may help you, 604 00:27:04,200 --> 00:27:07,639 Speaker 1: But the evidence at the moment is not overwhelmingly positive. 605 00:27:08,080 --> 00:27:10,679 Speaker 1: But there was a study back in twenty ten that 606 00:27:10,760 --> 00:27:13,800 Speaker 1: did show that consuming pickle juice at the exact onset 607 00:27:13,800 --> 00:27:15,040 Speaker 1: of a cramp. So you have to get it in 608 00:27:15,119 --> 00:27:18,399 Speaker 1: quicker actually resolve the cramp about forty five percent faster 609 00:27:18,480 --> 00:27:20,560 Speaker 1: than water. But I wouldn't say that was a good 610 00:27:20,640 --> 00:27:22,680 Speaker 1: quality study, Susie, and it was quite a long time 611 00:27:22,720 --> 00:27:25,200 Speaker 1: ago and the study cohort was quite small, so I 612 00:27:25,200 --> 00:27:27,520 Speaker 1: think definitely a lot more research is needed. But as 613 00:27:27,560 --> 00:27:29,359 Speaker 1: you said, there are a lot of elite level athletes 614 00:27:29,359 --> 00:27:31,040 Speaker 1: who have actually picked up pickle juice, and I do 615 00:27:31,119 --> 00:27:33,560 Speaker 1: know a few sports dietitians using that, so I do 616 00:27:33,600 --> 00:27:36,080 Speaker 1: think that's quite an interesting one. And the other one 617 00:27:36,520 --> 00:27:38,679 Speaker 1: that has been linked to cramping is quinine. So a 618 00:27:38,680 --> 00:27:40,879 Speaker 1: lot of people will know that quinine is found in 619 00:27:41,320 --> 00:27:44,520 Speaker 1: tonic water and it's actually a medication used to treat malaria. 620 00:27:44,760 --> 00:27:46,920 Speaker 1: So there is a little bit of evidence around quinine 621 00:27:46,960 --> 00:27:49,680 Speaker 1: being helpful for muscle cramping. But I think the side 622 00:27:49,680 --> 00:27:52,760 Speaker 1: effects of using quinine as a medication actually outweigh the 623 00:27:52,800 --> 00:27:57,480 Speaker 1: actual benefit of reducing cramping, because there are quite some 624 00:27:57,560 --> 00:28:01,199 Speaker 1: nasty side effects HEADACHX confusion, GI upsets, there are some 625 00:28:01,280 --> 00:28:04,800 Speaker 1: visual disturbances, there's some cardiac arrhythmias like there are actually 626 00:28:04,880 --> 00:28:08,320 Speaker 1: some really negative side effects. So using quinine as a medication, 627 00:28:08,400 --> 00:28:11,240 Speaker 1: I definitely probably wouldn't recommend definitely talk to your doctor 628 00:28:11,280 --> 00:28:13,600 Speaker 1: about that, But the quality of the evidence to show 629 00:28:13,600 --> 00:28:16,880 Speaker 1: that it reduces the intensity of the cramping was only 630 00:28:16,960 --> 00:28:19,000 Speaker 1: sort of really small, so probably not an avenue that 631 00:28:19,040 --> 00:28:21,520 Speaker 1: we'd really be promoting here on the nutrition couch. I 632 00:28:21,560 --> 00:28:24,080 Speaker 1: think for most of us, it's good quality diet. It's 633 00:28:24,119 --> 00:28:27,679 Speaker 1: making sure that you have conditioned yourself enough to that training. 634 00:28:27,720 --> 00:28:30,280 Speaker 1: And as you said, Susie, if you're losing that sweat, 635 00:28:30,280 --> 00:28:34,040 Speaker 1: you're replacing that through some good quality electrolytes. Not just magnesium. 636 00:28:34,080 --> 00:28:37,000 Speaker 1: We want the other ones like sodium and potassium and 637 00:28:37,480 --> 00:28:38,520 Speaker 1: phosphate as well well. 638 00:28:38,560 --> 00:28:40,680 Speaker 3: In the case of athletes, you know, ideally you want 639 00:28:40,680 --> 00:28:41,960 Speaker 3: to prevent a cramp, you don't want to have to 640 00:28:41,960 --> 00:28:43,600 Speaker 3: be dealing with it on the field. So that comes 641 00:28:43,600 --> 00:28:46,840 Speaker 3: down to baseline nutrition and hydration. And I remember working 642 00:28:46,840 --> 00:28:49,520 Speaker 3: with elite level basketballers and when we'd have the African 643 00:28:49,560 --> 00:28:53,959 Speaker 3: American guys who had different sodium pumps actually so different 644 00:28:54,000 --> 00:28:57,000 Speaker 3: sweat profiles, and we would concentrate the electrolytes up to 645 00:28:57,000 --> 00:29:00,400 Speaker 3: try and prevent cramping in general rather than just treat 646 00:29:00,400 --> 00:29:02,800 Speaker 3: it when it occurred. But a couple of things. If 647 00:29:02,840 --> 00:29:04,880 Speaker 3: someone had said to me that they were having cramps 648 00:29:04,880 --> 00:29:06,320 Speaker 3: a lot. I'd say to them, you know what, you 649 00:29:06,360 --> 00:29:08,400 Speaker 3: need to have a couple of slices of whole grain 650 00:29:08,480 --> 00:29:11,760 Speaker 3: toast with some vegimit or peanut butter, or with some 651 00:29:11,960 --> 00:29:14,480 Speaker 3: sunflower seeds on top. Because as soon as you're having that, 652 00:29:14,520 --> 00:29:17,880 Speaker 3: you're significantly increasing your dietary intake of magnesium and you 653 00:29:17,920 --> 00:29:20,160 Speaker 3: probably need to drink a bit more water. So it 654 00:29:20,240 --> 00:29:22,600 Speaker 3: always comes down to baseline diet rather than these one 655 00:29:22,640 --> 00:29:24,960 Speaker 3: off remedies. And if you're paying a fortune for magnesium, 656 00:29:25,240 --> 00:29:28,160 Speaker 3: please stop. You're wasting your money. It's so it shouldn't 657 00:29:28,160 --> 00:29:30,040 Speaker 3: be expensive, and it is, people are making money out 658 00:29:30,080 --> 00:29:32,280 Speaker 3: of it. You can so easily bump up your intake 659 00:29:32,320 --> 00:29:36,800 Speaker 3: through your diet without resorting to ridiculously overpriced supplements that 660 00:29:36,840 --> 00:29:39,600 Speaker 3: are certainly lining someone's pockets. But you could get it 661 00:29:39,640 --> 00:29:41,640 Speaker 3: a lot cheaper and a lot more easily from just 662 00:29:41,680 --> 00:29:42,600 Speaker 3: your food choices. 663 00:29:42,760 --> 00:29:45,240 Speaker 1: Definitely, And this is nothing to do with muscle cramping, Susie. 664 00:29:45,240 --> 00:29:47,560 Speaker 1: But I'll just end the segment with something equick tip 665 00:29:47,640 --> 00:29:50,800 Speaker 1: on restless legs. I've actually had terrible restless legs since 666 00:29:50,800 --> 00:29:53,280 Speaker 1: I've given birth. And the one thing my GP said 667 00:29:53,320 --> 00:29:55,960 Speaker 1: to me actually, my iron levels are actually fine, miraculously, 668 00:29:55,960 --> 00:29:57,920 Speaker 1: because I've had low one for years. But low iron 669 00:29:58,000 --> 00:30:00,720 Speaker 1: is actually a really huge indicator of restless legs. So 670 00:30:00,880 --> 00:30:04,120 Speaker 1: if someone that suffers from cramping or restless legs, I 671 00:30:04,120 --> 00:30:05,920 Speaker 1: would definitely pop up to the GP and get your 672 00:30:05,960 --> 00:30:08,680 Speaker 1: iron levels checked. Because she did say that, well, my GPS, 673 00:30:08,880 --> 00:30:11,040 Speaker 1: she's excellent, Suzy. She did say that it's a big 674 00:30:11,040 --> 00:30:14,320 Speaker 1: indicator for restless legs is actually low iron levels. So 675 00:30:14,520 --> 00:30:16,280 Speaker 1: something just Rade listens to think about at home. 676 00:30:16,360 --> 00:30:18,440 Speaker 3: Yeah, I've got another story now you've said that. So 677 00:30:18,520 --> 00:30:21,160 Speaker 3: my mum, My mum two or three years ago had 678 00:30:21,240 --> 00:30:23,640 Speaker 3: terrible restless legs in the nighttime, she had this terrible 679 00:30:23,680 --> 00:30:26,280 Speaker 3: sleep and guess what, she had really low iron because 680 00:30:26,280 --> 00:30:29,720 Speaker 3: she had bow cancer. So that was the only symptom 681 00:30:29,720 --> 00:30:32,840 Speaker 3: that she had. She had no digestive real issue, but 682 00:30:33,000 --> 00:30:35,760 Speaker 3: she had severely low iron and when she had a colonoscopy, 683 00:30:35,880 --> 00:30:38,960 Speaker 3: she actually had bow cancer. So don't ignore these symptoms 684 00:30:39,000 --> 00:30:41,400 Speaker 3: because sometimes they can be suggestive that something else is 685 00:30:41,400 --> 00:30:44,040 Speaker 3: going on. So indeed, not every person with restless legs 686 00:30:44,080 --> 00:30:46,680 Speaker 3: will have bow cancer, but it can be suggestive that 687 00:30:46,680 --> 00:30:50,000 Speaker 3: there's some other stuff going on metabolically, hormonly that's worth checking. 688 00:30:50,360 --> 00:30:52,440 Speaker 3: And indeed, yeah, she had bow cancer. They caught it 689 00:30:52,480 --> 00:30:54,560 Speaker 3: early and she's fine now she'dn't have to have chemol 690 00:30:54,600 --> 00:30:56,640 Speaker 3: or anything. Goodness, but yeah, that was the symptom at 691 00:30:56,640 --> 00:30:59,560 Speaker 3: the time, restless legs. So there you go. All right. Well, 692 00:30:59,560 --> 00:31:02,320 Speaker 3: that brings to the end of the Nutrition Couch Podcast. 693 00:31:02,600 --> 00:31:04,800 Speaker 3: If you haven't done so already, don't forget to subscribe 694 00:31:04,840 --> 00:31:07,000 Speaker 3: to have us delivered to your inbox every Sunday and 695 00:31:07,000 --> 00:31:10,640 Speaker 3: Wednesday morning. On Wednesdays, of course, present our weekly product 696 00:31:10,680 --> 00:31:13,200 Speaker 3: review and we love to get your feedback about products 697 00:31:13,200 --> 00:31:15,560 Speaker 3: that you'd like us to include in that, so feel 698 00:31:15,560 --> 00:31:18,400 Speaker 3: free to keep messaging us on our Instagram or Facebook. 699 00:31:18,680 --> 00:31:21,600 Speaker 3: We're at the Nutrition Couch Podcast and we will see 700 00:31:21,640 --> 00:31:24,080 Speaker 3: you ride and early on Wednesday morning. Have a great week, 701 00:31:24,160 --> 00:31:25,600 Speaker 3: Catch you guys next week.