1 00:00:01,040 --> 00:00:02,960 Speaker 1: Are you someone who struggles to get out of bed 2 00:00:03,080 --> 00:00:05,760 Speaker 1: even after eight hours of sleep? Do you hit the 3 00:00:05,800 --> 00:00:08,240 Speaker 1: three pm slump harder than you hit the boxing bag? 4 00:00:08,640 --> 00:00:12,400 Speaker 1: On today's episode, we chat through fatigue and food. Hi, 5 00:00:12,480 --> 00:00:14,840 Speaker 1: I'm Leanne Wood and I'm Susie Burrow, and as two 6 00:00:14,880 --> 00:00:18,560 Speaker 1: of us Ray's leading dieticians who specialize in evidence space nutrition, 7 00:00:18,880 --> 00:00:21,759 Speaker 1: we bring you the Nutrition Couch, a weekly chat on 8 00:00:21,880 --> 00:00:24,439 Speaker 1: everything that is new in the world of food, diets 9 00:00:24,480 --> 00:00:28,080 Speaker 1: and nutrition, as well as fatigue and food. Today we 10 00:00:28,160 --> 00:00:31,400 Speaker 1: bust a massive coffee drinking myth and we answer our 11 00:00:31,440 --> 00:00:35,479 Speaker 1: listener question does taking magnesium actually help with muscle cramping? 12 00:00:35,920 --> 00:00:38,839 Speaker 1: But firstly, Zuzzy, tell our listeners what you are currently 13 00:00:38,920 --> 00:00:41,840 Speaker 1: watching or listening to podcast wise, and you can't mention 14 00:00:41,920 --> 00:00:42,320 Speaker 1: our own. 15 00:00:43,560 --> 00:00:46,599 Speaker 2: I do listen to ours every Sunday and Wednesday, just 16 00:00:46,600 --> 00:00:49,360 Speaker 2: to check it over and get our listeners up. No, 17 00:00:49,960 --> 00:00:52,640 Speaker 2: I am a big fan of always having a show 18 00:00:52,680 --> 00:00:54,880 Speaker 2: on the run land and also I am a massive 19 00:00:54,920 --> 00:00:58,680 Speaker 2: podcast listener myself, especially when I'm exercising. So I am 20 00:00:58,800 --> 00:01:02,800 Speaker 2: currently obsessed with The Gilded Age, which is on Paramount 21 00:01:02,920 --> 00:01:05,720 Speaker 2: and it's a show set in New York in the 22 00:01:05,720 --> 00:01:08,240 Speaker 2: eighteen eighties and I just love it. It's such great 23 00:01:08,319 --> 00:01:11,119 Speaker 2: escapism at the moment. I also I'm loving that one 24 00:01:11,160 --> 00:01:14,800 Speaker 2: on Netflix Anna about Anna Delvi who scammed people into 25 00:01:14,800 --> 00:01:17,679 Speaker 2: thinking she was a Russian heiress. So they're the ones 26 00:01:17,720 --> 00:01:19,039 Speaker 2: I can't get enough of it at the moment. I 27 00:01:19,040 --> 00:01:21,720 Speaker 2: am also a big maths fan, so that'll be wrapping 28 00:01:21,800 --> 00:01:24,840 Speaker 2: up pretty soon. And podcasts every week, I listen to 29 00:01:24,840 --> 00:01:26,880 Speaker 2: a lot of the Muma MEAs they're always my favorite 30 00:01:27,040 --> 00:01:30,320 Speaker 2: go to each week, but I think the other boutique 31 00:01:30,319 --> 00:01:35,080 Speaker 2: ones I like the Fireplay financial podcast with Sugar Mama. 32 00:01:35,200 --> 00:01:38,440 Speaker 2: She has some really good tips about savings for women 33 00:01:38,560 --> 00:01:40,520 Speaker 2: and getting ahead. She even does quite a lot on 34 00:01:40,600 --> 00:01:43,080 Speaker 2: budgets and food, so I really like that one. Each week, 35 00:01:43,240 --> 00:01:45,440 Speaker 2: I listen to How I Work, which is an evidence 36 00:01:45,480 --> 00:01:50,240 Speaker 2: based from an organization psychologist talking about strategic ways to 37 00:01:50,240 --> 00:01:52,600 Speaker 2: improve productivity at work. So that's a really fun one 38 00:01:52,640 --> 00:01:52,880 Speaker 2: that I. 39 00:01:52,840 --> 00:01:53,520 Speaker 3: Listened to as well. 40 00:01:53,560 --> 00:01:55,200 Speaker 2: Oh and the other one I like, I think actually 41 00:01:55,240 --> 00:01:59,280 Speaker 2: it's a girls from Queensland is forty. I am not 42 00:01:59,480 --> 00:02:02,400 Speaker 2: like you my forties, and that's quite a good one 43 00:02:02,400 --> 00:02:05,120 Speaker 2: for women. They talk a lot about mum issues, you know, 44 00:02:05,200 --> 00:02:08,440 Speaker 2: dealing with kids, work, Korea and their podcast. I really 45 00:02:08,560 --> 00:02:10,200 Speaker 2: enjoy that too, So if you haven't listened to any 46 00:02:10,240 --> 00:02:13,120 Speaker 2: of those, I can highly recommend all those ones Fireplay, 47 00:02:13,560 --> 00:02:16,440 Speaker 2: How I Work and Fortier or really good. And of course, 48 00:02:16,480 --> 00:02:17,880 Speaker 2: as I said, I really like Mum and Mea, so 49 00:02:17,880 --> 00:02:19,799 Speaker 2: they're always good for some great content each week. 50 00:02:19,880 --> 00:02:20,480 Speaker 1: Yeah, I love it. 51 00:02:20,520 --> 00:02:22,000 Speaker 3: What about you? What do you do you have any 52 00:02:22,040 --> 00:02:23,000 Speaker 3: time with then newborn? 53 00:02:23,360 --> 00:02:25,239 Speaker 1: I mustn't met. Like when I was pregnant, I was 54 00:02:25,280 --> 00:02:27,600 Speaker 1: listening to a lot of the Australian Birst Story podcasts, 55 00:02:27,800 --> 00:02:30,480 Speaker 1: but since since having me, I really haven't given into 56 00:02:30,520 --> 00:02:32,600 Speaker 1: podcasts because David, me and me I go for our 57 00:02:32,600 --> 00:02:35,000 Speaker 1: morning walk each morning. It's like a little family bonding time. 58 00:02:35,120 --> 00:02:36,880 Speaker 1: And obviously I don't listen to podcasts because I'm out 59 00:02:36,880 --> 00:02:38,600 Speaker 1: and about with them. So that used to be like 60 00:02:38,639 --> 00:02:40,960 Speaker 1: my walking exercise time used to be my podcast time. 61 00:02:41,000 --> 00:02:42,440 Speaker 1: So I'm not doing a whole lot of that at 62 00:02:42,440 --> 00:02:44,440 Speaker 1: the moment. I'm just doing my walking and if I 63 00:02:44,440 --> 00:02:45,800 Speaker 1: do go to the gym, I'm sort of there and 64 00:02:45,840 --> 00:02:48,720 Speaker 1: really focused on you know, form and technique and trying 65 00:02:48,760 --> 00:02:50,400 Speaker 1: to sort of get back into it. So I'm not 66 00:02:50,400 --> 00:02:52,800 Speaker 1: really listening to many podcasts, but The funny thing is 67 00:02:52,919 --> 00:02:54,760 Speaker 1: I don't watch a lot of TV, but lately with 68 00:02:54,880 --> 00:02:57,280 Speaker 1: David's mum because we're still living with her while we're 69 00:02:57,280 --> 00:02:59,720 Speaker 1: building a house, and I've been watching opal Hunters and 70 00:03:00,280 --> 00:03:02,800 Speaker 1: I think it's called Gold Aussie gold Rush or the Goldfinders, 71 00:03:02,800 --> 00:03:06,160 Speaker 1: and it's basically ossies who are either mining opals or gold. 72 00:03:06,280 --> 00:03:08,880 Speaker 1: And it's like it's so addictive, Susie, Like it's honestly, 73 00:03:09,000 --> 00:03:11,720 Speaker 1: like it's like the lot of like you get addicted 74 00:03:11,720 --> 00:03:13,560 Speaker 1: and they're just like waiting for the next big fine 75 00:03:13,560 --> 00:03:15,640 Speaker 1: and where they find these big gold nuggets. It's like 76 00:03:15,840 --> 00:03:17,720 Speaker 1: some of them are worth you know, five ten, twenty 77 00:03:17,800 --> 00:03:20,720 Speaker 1: thirty grand a big gold nugget. It's like addictive to watch, 78 00:03:20,840 --> 00:03:22,840 Speaker 1: and she loves them. She's obsessed with those shows. And 79 00:03:22,880 --> 00:03:25,079 Speaker 1: I'm like I've really gotten hooked and watching them with her. 80 00:03:25,440 --> 00:03:27,200 Speaker 1: And I must admit I've been watching Maths as well. 81 00:03:27,200 --> 00:03:29,880 Speaker 1: It's my guilty. Plus it's like it's like a car crash. 82 00:03:30,080 --> 00:03:31,600 Speaker 1: You know you shouldn't watch it, but you can't stop 83 00:03:31,600 --> 00:03:34,600 Speaker 1: watching it. It's ridiculous. I just I can't help myself. 84 00:03:35,000 --> 00:03:37,200 Speaker 2: Well, I have to watch that open show. My dad 85 00:03:37,280 --> 00:03:39,520 Speaker 2: will love that, so I'm gonna let him know about 86 00:03:39,520 --> 00:03:42,080 Speaker 2: that one. But can I say that Jack from Maths 87 00:03:42,720 --> 00:03:45,760 Speaker 2: I know his family really well. He is two years old, 88 00:03:46,160 --> 00:03:48,680 Speaker 2: and isn't he looking like quite the gentleman? Yes, I'm 89 00:03:48,760 --> 00:03:51,960 Speaker 2: very proud, so yes, yes, anyone who wants an introduction 90 00:03:52,040 --> 00:03:54,000 Speaker 2: to Jack, I've got your inn. 91 00:03:54,000 --> 00:03:56,360 Speaker 1: I no, I know, No, he just looks so genuine. 92 00:03:56,400 --> 00:03:58,160 Speaker 2: Anyway, we've got to talk about the podcast. We've got 93 00:03:58,160 --> 00:04:00,840 Speaker 2: to We've got to talk about coffee, absolutely. 94 00:04:00,480 --> 00:04:02,000 Speaker 1: But hit us up if anyone wants to meet Jack. 95 00:04:02,080 --> 00:04:03,840 Speaker 1: Susan's got the whole cup exactly. 96 00:04:03,880 --> 00:04:05,520 Speaker 3: I'm all ready to go. Just give me a DM 97 00:04:05,520 --> 00:04:06,760 Speaker 3: for coffee lovers. 98 00:04:06,880 --> 00:04:09,920 Speaker 1: We saw a media article in the news this week, 99 00:04:09,960 --> 00:04:13,920 Speaker 1: Susie's breaking news drinking coffee actually reduces the risk of 100 00:04:13,960 --> 00:04:16,960 Speaker 1: heart disease, and so a lot of our followers who 101 00:04:16,960 --> 00:04:19,400 Speaker 1: may have had hard or cardio issues in the past. 102 00:04:19,640 --> 00:04:22,400 Speaker 1: Sometimes doctors have actually said, you know, reduce your caffeine 103 00:04:22,480 --> 00:04:26,240 Speaker 1: or actually limited discontinue coffee altogether because it can actually 104 00:04:26,240 --> 00:04:28,440 Speaker 1: have some negative facts. But this was a new and 105 00:04:28,480 --> 00:04:31,800 Speaker 1: sort of breaking study which actually supported the fact that 106 00:04:31,880 --> 00:04:35,440 Speaker 1: drinking coffee can reduce your risk of heart disease. So Susie, 107 00:04:35,480 --> 00:04:37,560 Speaker 1: you and I are massive coffee lovers, so you know, 108 00:04:37,600 --> 00:04:39,400 Speaker 1: I was really happy to see the study. 109 00:04:39,520 --> 00:04:42,320 Speaker 2: I think coffee is a guilty pleasure of many, but 110 00:04:42,360 --> 00:04:45,400 Speaker 2: it's always good to hear when there's health benefits associated 111 00:04:45,440 --> 00:04:48,800 Speaker 2: with it. But it's all, you know, it's about moderation, 112 00:04:48,920 --> 00:04:52,800 Speaker 2: I think, you know, and looking at individual tolerance of caffeine. 113 00:04:52,800 --> 00:04:54,200 Speaker 2: But I think the thing that we always come back 114 00:04:54,200 --> 00:04:57,320 Speaker 2: to Lea and we talk about coffee is that it's 115 00:04:57,360 --> 00:04:59,920 Speaker 2: often it's not the way we're drinking our coffees. 116 00:05:00,040 --> 00:05:00,479 Speaker 3: In general. 117 00:05:00,520 --> 00:05:03,200 Speaker 2: I see people having coffees with quite large amounts of 118 00:05:03,240 --> 00:05:06,200 Speaker 2: milk and often sugars being added, and they'll sip it 119 00:05:06,279 --> 00:05:08,120 Speaker 2: over long periods of time. And we want to be 120 00:05:08,120 --> 00:05:12,120 Speaker 2: really clear that the health benefits associated with coffee come 121 00:05:12,160 --> 00:05:16,120 Speaker 2: from actually the shot of concentrated coffee and the antioxidants potentially, 122 00:05:16,160 --> 00:05:18,880 Speaker 2: and that as opposed to large milk based coffees all 123 00:05:18,880 --> 00:05:19,159 Speaker 2: the time. 124 00:05:19,200 --> 00:05:21,480 Speaker 3: You know, if you go to Europe, you aren't served 125 00:05:21,480 --> 00:05:22,440 Speaker 3: at extra large last. 126 00:05:22,520 --> 00:05:25,440 Speaker 2: Admittedly, in America, they too have made coffee more of 127 00:05:25,480 --> 00:05:28,320 Speaker 2: a milk based meal, So just keep that in mind. 128 00:05:28,360 --> 00:05:31,080 Speaker 2: I think when it comes to having these cups and 129 00:05:31,200 --> 00:05:33,960 Speaker 2: potential health benefits and not being worried about it. It's 130 00:05:34,000 --> 00:05:36,160 Speaker 2: about how you drink it and making sure that you're 131 00:05:36,160 --> 00:05:38,120 Speaker 2: getting the actual benefit of the coffee and not just 132 00:05:38,200 --> 00:05:43,039 Speaker 2: overloading the milk right through the day. So it makes sense, 133 00:05:43,080 --> 00:05:45,040 Speaker 2: you know, it improves blood flow a little bit, it 134 00:05:45,040 --> 00:05:48,440 Speaker 2: helps with elasticity in the arteries. But the other thing, 135 00:05:48,440 --> 00:05:50,080 Speaker 2: of course, we will say is that you also need 136 00:05:50,080 --> 00:05:52,360 Speaker 2: to have a relatively healthy diet to reap those benefits. 137 00:05:52,400 --> 00:05:55,039 Speaker 2: You can't be sludging on the fast food and process 138 00:05:55,120 --> 00:05:56,600 Speaker 2: fat and then think that the coffee is going to 139 00:05:56,680 --> 00:06:00,719 Speaker 2: undo any of those those benefits. So yeah, yes, coffee 140 00:06:00,800 --> 00:06:03,680 Speaker 2: consumed in the right way in conjunction with a relatively 141 00:06:03,720 --> 00:06:06,600 Speaker 2: healthy diet, I think is the key message, as opposed 142 00:06:06,640 --> 00:06:09,120 Speaker 2: to just throwing back an extra couple of lates each 143 00:06:09,200 --> 00:06:11,320 Speaker 2: day and think you're doing the right thing for your heart. 144 00:06:11,760 --> 00:06:14,520 Speaker 1: Definitely, And there's definitely a sort of dose response relationship, 145 00:06:14,560 --> 00:06:16,560 Speaker 1: isn't there. It's not like we say six, seven, eight 146 00:06:16,600 --> 00:06:18,440 Speaker 1: cups a day is still going to be healthy. What 147 00:06:18,560 --> 00:06:21,039 Speaker 1: the research actually showed that was around that two to 148 00:06:21,080 --> 00:06:24,159 Speaker 1: three cups a day can support an overall improvement and 149 00:06:24,200 --> 00:06:26,880 Speaker 1: a reduction in heart disease. So The study was quite 150 00:06:26,880 --> 00:06:29,360 Speaker 1: a big one, Sousie. It examined three hundred and eighty 151 00:06:29,480 --> 00:06:32,560 Speaker 1: thousand people. So the study was from the Altfred Hospital 152 00:06:32,600 --> 00:06:35,520 Speaker 1: and the Baker Health art Institute in Australia, so both 153 00:06:35,520 --> 00:06:38,080 Speaker 1: of those are very very reputable sort of health foundations, 154 00:06:38,120 --> 00:06:40,760 Speaker 1: and it worked with some of the Melbourne cardiologists to 155 00:06:40,920 --> 00:06:44,159 Speaker 1: really sort of assess the risk of how much, you know, 156 00:06:44,240 --> 00:06:46,839 Speaker 1: coffee was too much and sort of whether or not 157 00:06:47,080 --> 00:06:49,279 Speaker 1: it reduced risk of heart disease and even things like 158 00:06:49,360 --> 00:06:52,120 Speaker 1: dangerous heart rhythms as well. And they did of course 159 00:06:52,160 --> 00:06:55,280 Speaker 1: adjust that research for things like physical activity and other 160 00:06:55,320 --> 00:06:58,400 Speaker 1: lifestyle factors that we know may have negative associations with 161 00:06:59,160 --> 00:07:03,200 Speaker 1: heart disease and cuttingo vascular risks. So I think once 162 00:07:03,240 --> 00:07:05,880 Speaker 1: they adjusted, they still found that there were benefits in 163 00:07:06,279 --> 00:07:08,839 Speaker 1: caffeinated coffees. And as you said, it was the caffeine 164 00:07:08,839 --> 00:07:11,800 Speaker 1: and the antioxidants from the shot of expresso, not what 165 00:07:11,920 --> 00:07:14,320 Speaker 1: goes with that, not the milk or not the syrup 166 00:07:14,400 --> 00:07:16,240 Speaker 1: or not the cream or the sugar. It was purely 167 00:07:16,280 --> 00:07:18,920 Speaker 1: from the coffee itself. And even they didn't find these 168 00:07:18,920 --> 00:07:21,880 Speaker 1: benefits with decaps. It was actually the caffeine part of 169 00:07:21,920 --> 00:07:24,280 Speaker 1: the coffee, which I think was really in you know, 170 00:07:25,240 --> 00:07:27,520 Speaker 1: impressive as well, even though I do have a lot 171 00:07:27,520 --> 00:07:29,680 Speaker 1: of decaf coffee these days breastfeeding. But I think it 172 00:07:29,760 --> 00:07:31,760 Speaker 1: is important that a few cups of coffee a day, 173 00:07:32,160 --> 00:07:35,120 Speaker 1: caffeinated can absolutely be part of a healthy laugh sterle 174 00:07:35,200 --> 00:07:37,720 Speaker 1: because as you mentioned, it does have those anti inflammatory 175 00:07:37,760 --> 00:07:41,600 Speaker 1: type antioxidant properties which it can actually help to improve 176 00:07:41,640 --> 00:07:44,440 Speaker 1: metabolic RDE and even decrease a little bit of fat malabsorption. 177 00:07:44,880 --> 00:07:46,960 Speaker 1: The study was showing, but it did sort of say 178 00:07:46,960 --> 00:07:49,360 Speaker 1: that anything beyond about four or five cups a day 179 00:07:49,560 --> 00:07:52,480 Speaker 1: doesn't really add any additional benefits. So I really do 180 00:07:52,560 --> 00:07:54,760 Speaker 1: think watch the amount that you're having, watched what you're 181 00:07:54,760 --> 00:07:57,880 Speaker 1: putting in it. But from the nutrition cat's perspective, we 182 00:07:57,960 --> 00:08:01,240 Speaker 1: overhear highly recommend and survive coffee, but it really does 183 00:08:01,280 --> 00:08:02,920 Speaker 1: come down to the amount that you're having and what 184 00:08:02,920 --> 00:08:04,560 Speaker 1: you're putting in it, as Zusi said. 185 00:08:04,440 --> 00:08:06,680 Speaker 2: And I think the other little thing I'd like to 186 00:08:06,680 --> 00:08:09,240 Speaker 2: say about coffee is that it isn't a meal, so 187 00:08:09,600 --> 00:08:12,480 Speaker 2: sometimes people are using it to avoid eating. Sometimes people 188 00:08:12,480 --> 00:08:14,280 Speaker 2: are using it in place of a meal, particularly my 189 00:08:14,360 --> 00:08:16,720 Speaker 2: busy mums in the morning, they'll grab a coffee, and 190 00:08:16,760 --> 00:08:19,120 Speaker 2: that will depress their appetite until late morning. And then, 191 00:08:19,520 --> 00:08:21,680 Speaker 2: even though they're maybe getting some benefit from the caffeine 192 00:08:21,720 --> 00:08:25,200 Speaker 2: and the coffee itself, don't forget you do still need nutrients, 193 00:08:25,200 --> 00:08:27,440 Speaker 2: particularly in that first half of the day. So coffee 194 00:08:27,480 --> 00:08:30,040 Speaker 2: is not a substitute for a meal. You can enjoy 195 00:08:30,080 --> 00:08:32,240 Speaker 2: it with a meal, as a snack in between, perhaps, 196 00:08:32,240 --> 00:08:35,160 Speaker 2: but please don't use it to depress your appetite because inevitably, 197 00:08:35,200 --> 00:08:37,320 Speaker 2: over time it means you're shifting your calories towards the 198 00:08:37,360 --> 00:08:39,960 Speaker 2: second half of the day. So how I sort of 199 00:08:39,960 --> 00:08:42,120 Speaker 2: treat it leanne is if it's not an espresso piccolo 200 00:08:42,360 --> 00:08:45,319 Speaker 2: or just a shosh. If it's actually like a latte 201 00:08:45,440 --> 00:08:48,040 Speaker 2: cappuccino with a decent amount of milk, it is half 202 00:08:48,040 --> 00:08:49,560 Speaker 2: of the breakfast. You've got to add the other half 203 00:08:49,559 --> 00:08:52,160 Speaker 2: back in. And I guess for a bit of blood 204 00:08:52,200 --> 00:08:54,480 Speaker 2: glucose regulation too, I think sometimes it is good to 205 00:08:54,520 --> 00:08:57,400 Speaker 2: have the coffee with some food, particularly if you're sensitive 206 00:08:57,440 --> 00:08:59,760 Speaker 2: to caffeine, so you don't get low blood glucose levels 207 00:09:00,160 --> 00:09:02,680 Speaker 2: in that forty sixty minutes later and then get quite 208 00:09:02,720 --> 00:09:05,720 Speaker 2: tired and shaking a bit hungry. So I generally you know, 209 00:09:06,080 --> 00:09:07,960 Speaker 2: quite like it as part of a meal or a snack, 210 00:09:08,040 --> 00:09:10,520 Speaker 2: just not having it right through the day because I 211 00:09:10,520 --> 00:09:12,440 Speaker 2: think it does play havoc with appetite at times. 212 00:09:12,480 --> 00:09:14,640 Speaker 1: So you've got to be careful of that important point. 213 00:09:14,640 --> 00:09:16,680 Speaker 1: And I'll just drape us up Susie with if you 214 00:09:16,720 --> 00:09:19,960 Speaker 1: do have low iron levels, keeping your caffeine intake away 215 00:09:20,240 --> 00:09:23,520 Speaker 1: tea and coffee away from your iron supplement or iron 216 00:09:23,559 --> 00:09:26,920 Speaker 1: containing foods, because it actually hinders the absorption of iron 217 00:09:26,920 --> 00:09:28,679 Speaker 1: as well. So just something to be aware of for 218 00:09:29,080 --> 00:09:31,280 Speaker 1: particularly our female listeners. A lot of females do tend 219 00:09:31,320 --> 00:09:33,400 Speaker 1: to have low iron suzie, and so keeping that sort 220 00:09:33,400 --> 00:09:35,840 Speaker 1: of tea and coffee about an hour at least apart 221 00:09:35,920 --> 00:09:38,479 Speaker 1: from when you're having iron containing foods or supplements. 222 00:09:38,600 --> 00:09:39,559 Speaker 3: That's a really good tip. 223 00:09:39,760 --> 00:09:42,400 Speaker 2: Yes, it lends itself very nicely to our next segment, 224 00:09:42,400 --> 00:09:45,480 Speaker 2: which is about fatigue and food. And I think certainly 225 00:09:45,520 --> 00:09:47,880 Speaker 2: as we move towards Easter and we've already had that 226 00:09:47,960 --> 00:09:50,240 Speaker 2: first quarter of the year, a lot of us are 227 00:09:50,240 --> 00:09:54,400 Speaker 2: feeling pretty busy, pretty tired, pretty exhausted because we tend 228 00:09:54,440 --> 00:09:58,760 Speaker 2: to jam pack our lives full and over full, and 229 00:09:59,320 --> 00:10:01,760 Speaker 2: we have that just constant fatigue and a question that 230 00:10:01,840 --> 00:10:04,000 Speaker 2: I will ask a client when they come in and 231 00:10:04,000 --> 00:10:06,040 Speaker 2: they describe their fatigue. I say, look, does it get 232 00:10:06,040 --> 00:10:07,760 Speaker 2: to the end of the day and you're exhausted and 233 00:10:07,840 --> 00:10:09,480 Speaker 2: want to go to bed at eight or nine o'clock 234 00:10:09,600 --> 00:10:11,400 Speaker 2: or fall asleep while you're reading a book to the kids, 235 00:10:11,880 --> 00:10:14,080 Speaker 2: or do you wake up in the morning feeling like 236 00:10:14,080 --> 00:10:15,240 Speaker 2: you've been hit by a bus. 237 00:10:15,640 --> 00:10:16,920 Speaker 3: So, to me, that's the difference. 238 00:10:16,960 --> 00:10:19,080 Speaker 2: If you've had a decent amount of sleep six seven, 239 00:10:19,160 --> 00:10:22,640 Speaker 2: eight hours, hopefully not too broken, and you wake up 240 00:10:22,679 --> 00:10:25,679 Speaker 2: and you still feel as if you haven't rested. To me, 241 00:10:25,800 --> 00:10:29,960 Speaker 2: lean that's always a sign of potential micronutrient deficiency, sometimes 242 00:10:30,000 --> 00:10:34,040 Speaker 2: full monal issues. It's very common feeling an iron deficiency 243 00:10:34,120 --> 00:10:36,760 Speaker 2: where people just are chronically exhausted. It doesn't matter how 244 00:10:36,840 --> 00:10:39,640 Speaker 2: much sleep they're getting. So that's how I would differentiate it. 245 00:10:39,640 --> 00:10:41,560 Speaker 2: There's a really big difference by just finishing the day 246 00:10:41,640 --> 00:10:44,680 Speaker 2: knowing you've given it you're all, but then waking and 247 00:10:44,679 --> 00:10:46,800 Speaker 2: feeling like you haven't slept. So that's an easy way 248 00:10:46,840 --> 00:10:48,920 Speaker 2: to differentiate what is sort of a normal level of 249 00:10:48,920 --> 00:10:52,640 Speaker 2: fatigue for busy people versus a chronic fatigue which probably 250 00:10:52,679 --> 00:10:55,240 Speaker 2: needs to be looked at. I think the first thing 251 00:10:55,840 --> 00:10:58,240 Speaker 2: is that, you know, we just jam pack our lives lean, 252 00:10:58,360 --> 00:11:00,120 Speaker 2: don't we to such an extent that we think it's 253 00:11:00,160 --> 00:11:02,520 Speaker 2: normal to work eight, ten, twelve hours. 254 00:11:02,520 --> 00:11:03,800 Speaker 3: We think it's normal to commute a. 255 00:11:03,760 --> 00:11:06,320 Speaker 2: Couple of extra hours, then start our day over with 256 00:11:06,360 --> 00:11:08,520 Speaker 2: the kids and activities, or do a couple more hours 257 00:11:08,760 --> 00:11:10,800 Speaker 2: of work at night. Then of course we stay up 258 00:11:10,840 --> 00:11:12,960 Speaker 2: on our phones or online, and then we don't go 259 00:11:12,960 --> 00:11:15,240 Speaker 2: to bed quite late and then up again to exercise 260 00:11:15,280 --> 00:11:17,920 Speaker 2: and start all over. So for me, just modern life 261 00:11:18,280 --> 00:11:23,320 Speaker 2: is truly explanatory often of levels of fatigue, and in 262 00:11:23,360 --> 00:11:25,800 Speaker 2: my experience, it's how you choose to live your life. 263 00:11:25,840 --> 00:11:27,920 Speaker 2: You know, if you know that you have to go really, 264 00:11:27,920 --> 00:11:30,040 Speaker 2: really hard in the week for various reasons. You may 265 00:11:30,040 --> 00:11:32,960 Speaker 2: have a big job, you may be juggling children, a 266 00:11:32,960 --> 00:11:35,040 Speaker 2: lot of commitments, you love to exercise, that's all well 267 00:11:35,080 --> 00:11:36,200 Speaker 2: and good, but you've also got. 268 00:11:36,120 --> 00:11:36,880 Speaker 3: A factor in them. 269 00:11:37,040 --> 00:11:40,559 Speaker 2: Some time to rest, whether that's having extended sleep ins 270 00:11:40,600 --> 00:11:43,560 Speaker 2: on the weekend or taking a weekend away every so often, 271 00:11:43,600 --> 00:11:46,320 Speaker 2: depending on what your circumstances are, you do need to 272 00:11:46,360 --> 00:11:48,520 Speaker 2: allow that time to try and recoup some of that 273 00:11:48,600 --> 00:11:53,040 Speaker 2: sleep that you've lost and replenish and restore and prevent 274 00:11:53,080 --> 00:11:58,080 Speaker 2: that chronic, ongoing fatigue. But it can also be suggestive 275 00:11:58,080 --> 00:11:59,760 Speaker 2: of a number of nutritional issues. 276 00:12:00,080 --> 00:12:00,760 Speaker 3: I see this. 277 00:12:00,880 --> 00:12:04,080 Speaker 2: Chronically with my younger women. I guess age between say 278 00:12:04,120 --> 00:12:07,520 Speaker 2: twenty up to forty, where they are just burning the 279 00:12:07,559 --> 00:12:11,120 Speaker 2: candle at both ends. They're training early morning, then they're uplate, 280 00:12:11,200 --> 00:12:15,320 Speaker 2: socializing party, working hard on their career, and they're chronically 281 00:12:15,360 --> 00:12:18,120 Speaker 2: restricting calories. And we have spoken about this many times 282 00:12:18,120 --> 00:12:22,240 Speaker 2: on the Nutrition Couch podcast, but it can be very 283 00:12:22,440 --> 00:12:25,800 Speaker 2: suggestive of a carbohydrate intake that is too low, an 284 00:12:25,800 --> 00:12:28,680 Speaker 2: intake of dietary iron that's too low, even fresh food. 285 00:12:28,800 --> 00:12:30,760 Speaker 2: You know, if you're busy and you grab a coffee 286 00:12:30,760 --> 00:12:32,800 Speaker 2: as we've described, or a protein shake in the morning, 287 00:12:33,240 --> 00:12:35,640 Speaker 2: some sushi rolls on the go at lunch time, you're 288 00:12:35,640 --> 00:12:38,400 Speaker 2: trying to keep your calories down, have another coffee or 289 00:12:38,440 --> 00:12:41,240 Speaker 2: a diet coke or something of a stimulant in the afternoon, 290 00:12:41,480 --> 00:12:44,120 Speaker 2: and then cut the carbet dinner time. You're in that 291 00:12:44,160 --> 00:12:47,199 Speaker 2: sort of no man's land of a very low carbohydrate 292 00:12:47,280 --> 00:12:50,240 Speaker 2: intaken insufficient for the muscle, and that will absolutely impact 293 00:12:50,280 --> 00:12:53,680 Speaker 2: your metabolism and your feelings of energy production, because basically 294 00:12:53,679 --> 00:12:56,040 Speaker 2: your body's running on empty. And I see that all 295 00:12:56,080 --> 00:12:59,000 Speaker 2: the time, where even you know, twelve hundred calorie diets 296 00:12:59,000 --> 00:13:01,240 Speaker 2: on people who are exercise and burning six eight hundred 297 00:13:01,240 --> 00:13:05,080 Speaker 2: calories possession, that disparity between calories in and calories out 298 00:13:05,120 --> 00:13:08,920 Speaker 2: is far too high and over time absolutely leaving you 299 00:13:08,960 --> 00:13:12,440 Speaker 2: feeling pretty tired and exhausted, and that sort of muscle 300 00:13:12,480 --> 00:13:16,200 Speaker 2: fatigue that you're often getting. Dehydration land is another one, 301 00:13:16,240 --> 00:13:18,920 Speaker 2: of course, I think it's about a significant proportion from 302 00:13:18,960 --> 00:13:22,280 Speaker 2: memory of austrain adults have dehydrated at any one time. Again, 303 00:13:22,320 --> 00:13:25,920 Speaker 2: we often substitute in the coffee protein shakes things like 304 00:13:25,960 --> 00:13:28,360 Speaker 2: that instead of just getting the water in. Particularly if 305 00:13:28,400 --> 00:13:30,120 Speaker 2: you're living in a state that's not as hot and 306 00:13:30,160 --> 00:13:32,199 Speaker 2: hasn't had as hot as summer, we're often not used 307 00:13:32,200 --> 00:13:35,520 Speaker 2: to drinking as much water as we once did. And 308 00:13:35,520 --> 00:13:37,400 Speaker 2: then there's of course the poor food choices where you're 309 00:13:37,400 --> 00:13:40,000 Speaker 2: not getting that amount of fresh, wholesome food that's giving 310 00:13:40,080 --> 00:13:42,959 Speaker 2: you the dietary fiber and the key nutrients to nourish 311 00:13:43,040 --> 00:13:46,200 Speaker 2: gut health and all those other micro nutrients that are 312 00:13:46,200 --> 00:13:49,160 Speaker 2: really really important in it and production. And as I said, 313 00:13:49,160 --> 00:13:51,440 Speaker 2: you can start off and be okay, but as you 314 00:13:51,440 --> 00:13:53,240 Speaker 2: add more and more to the schedule and notice that 315 00:13:53,240 --> 00:13:55,840 Speaker 2: your nutrition is getting worse and worse as you get busier, 316 00:13:56,280 --> 00:14:00,920 Speaker 2: that really can compound over time and feeling pretty run 317 00:14:00,920 --> 00:14:03,120 Speaker 2: down and exhausted and often sick too. Isn't that with 318 00:14:03,240 --> 00:14:08,040 Speaker 2: JC people who present with reoccurrent illness and getting run 319 00:14:08,080 --> 00:14:11,640 Speaker 2: down and infections because of that chronic calorie and nutrient deprivation. 320 00:14:12,160 --> 00:14:15,040 Speaker 1: Absolutely, yeah, fatigue has a huge impact whole body wide. 321 00:14:15,080 --> 00:14:17,360 Speaker 1: But I think even before, I mean, the case is 322 00:14:17,440 --> 00:14:20,080 Speaker 1: really related to fatigue and food. But as you said, Susie, 323 00:14:20,080 --> 00:14:22,040 Speaker 1: I think the first thing that's really important thing is 324 00:14:22,080 --> 00:14:25,000 Speaker 1: to take a step back and look at our lifestyle overall. So, yes, 325 00:14:25,040 --> 00:14:27,200 Speaker 1: food may have an impact on it, but we've got 326 00:14:27,200 --> 00:14:29,000 Speaker 1: to think, you know, as you said, are we getting 327 00:14:29,040 --> 00:14:30,480 Speaker 1: to the end of the day and we're just generally 328 00:14:30,480 --> 00:14:32,480 Speaker 1: exhausted because it packs so much in or are we 329 00:14:32,520 --> 00:14:34,640 Speaker 1: actually waking up feeling like we've been hit by a 330 00:14:34,640 --> 00:14:37,280 Speaker 1: bus and sleep apnar is probably something that is well 331 00:14:37,280 --> 00:14:39,840 Speaker 1: worth a mention from a medical perspective, because I actually 332 00:14:39,880 --> 00:14:42,040 Speaker 1: have a good friend, Susie, who just got diagnosed and 333 00:14:42,200 --> 00:14:45,600 Speaker 1: they're not that chronic You know, overweight male who snores 334 00:14:45,640 --> 00:14:48,240 Speaker 1: at nighttime, they were just waking up feeling like they'd 335 00:14:48,240 --> 00:14:50,240 Speaker 1: been hit by a bus every single day. It's bite 336 00:14:50,320 --> 00:14:53,520 Speaker 1: seven eight nine hours of good quality sleep, went to 337 00:14:53,560 --> 00:14:56,080 Speaker 1: their GP, got a referral, did a sleep study and 338 00:14:56,240 --> 00:14:58,760 Speaker 1: had terrible sleep apnar and now has to wear a 339 00:14:58,800 --> 00:15:01,320 Speaker 1: seapap mask. So I must say, those seapat masks have 340 00:15:01,360 --> 00:15:03,520 Speaker 1: come a really long way, Like they're no longer those 341 00:15:03,560 --> 00:15:05,680 Speaker 1: big chunky things you have to kind of like put 342 00:15:05,760 --> 00:15:08,120 Speaker 1: over your whole face and it makes this terrible rattling 343 00:15:08,200 --> 00:15:10,120 Speaker 1: noise the whole night, which annoys the crap out of 344 00:15:10,160 --> 00:15:12,320 Speaker 1: your partner. Because sleep happening has really come a long 345 00:15:12,360 --> 00:15:14,120 Speaker 1: way and the management of that is a lot better. 346 00:15:14,200 --> 00:15:16,600 Speaker 1: So if you ask someone if your partner says it, 347 00:15:16,720 --> 00:15:19,120 Speaker 1: or you know that you snore, if you often wake 348 00:15:19,160 --> 00:15:21,360 Speaker 1: yourself up in the middle of the night because potentially 349 00:15:21,440 --> 00:15:23,560 Speaker 1: you stop breathing or you are having trouble breathing, it's 350 00:15:23,600 --> 00:15:26,240 Speaker 1: definitely something to go and get checked out. It's getting 351 00:15:26,240 --> 00:15:28,120 Speaker 1: diagnosed in a lot of people who are a lot 352 00:15:28,280 --> 00:15:30,760 Speaker 1: younger these days, and it's not something that it's just 353 00:15:31,320 --> 00:15:33,840 Speaker 1: you know, the chronically overweight or a beast that struggle 354 00:15:33,880 --> 00:15:36,040 Speaker 1: with that anymore. So definitely something for our listeners to 355 00:15:36,120 --> 00:15:38,000 Speaker 1: keep at the back of their head. And something I 356 00:15:38,000 --> 00:15:40,160 Speaker 1: also think with fatigue Susie that I talk through with 357 00:15:40,200 --> 00:15:43,720 Speaker 1: all of my clients is really randsleep hygiene, because if 358 00:15:43,720 --> 00:15:46,040 Speaker 1: we're going to bed at a reasonable hour, but it's 359 00:15:46,040 --> 00:15:48,200 Speaker 1: taking us, you know, ages to fall asleep, but we're 360 00:15:48,240 --> 00:15:50,800 Speaker 1: constantly waking up, what are we doing before bed? A 361 00:15:50,840 --> 00:15:53,800 Speaker 1: lot of my clients are watching Netflix or something before bed, 362 00:15:53,840 --> 00:15:56,720 Speaker 1: which is actually overstimulating us, and it's the opposite of 363 00:15:56,720 --> 00:15:58,360 Speaker 1: what we want to do before we go to bed. 364 00:15:58,480 --> 00:16:00,480 Speaker 1: We want to have this beautiful, gentle will sort of 365 00:16:00,520 --> 00:16:03,440 Speaker 1: wind down routine before we jump into bed, so that 366 00:16:03,480 --> 00:16:05,960 Speaker 1: where chill, we're calm, and our body is completely rested 367 00:16:06,000 --> 00:16:08,640 Speaker 1: and going to bed. If we're spending hours scrolling through 368 00:16:08,640 --> 00:16:11,520 Speaker 1: social media, those blue lights from our screen and doing 369 00:16:11,600 --> 00:16:14,480 Speaker 1: nothing to help the hormones in our body that tell 370 00:16:14,520 --> 00:16:16,200 Speaker 1: us that it's time to go to sleep, and if 371 00:16:16,200 --> 00:16:19,280 Speaker 1: we're watching this action pack drama or watching the dinner 372 00:16:19,280 --> 00:16:22,200 Speaker 1: party scene on Maps and it's getting crazy, that's sort 373 00:16:22,200 --> 00:16:24,200 Speaker 1: of activating a lot of that, like you know, stress 374 00:16:24,200 --> 00:16:26,520 Speaker 1: hormones within our body. Again, it's doing the opposite of 375 00:16:26,520 --> 00:16:28,360 Speaker 1: what we want to do before we go into bed 376 00:16:28,400 --> 00:16:30,520 Speaker 1: for a nice and RESTful sleep. So I would actually 377 00:16:30,520 --> 00:16:32,720 Speaker 1: look at your sleep hid and overall, look at the 378 00:16:32,720 --> 00:16:35,440 Speaker 1: temperature in your room, the light in your room, Get 379 00:16:35,440 --> 00:16:37,680 Speaker 1: a sleep mask if you need to, you know, get 380 00:16:37,680 --> 00:16:39,960 Speaker 1: a blanket you're not too cold, or put the fan 381 00:16:40,080 --> 00:16:42,360 Speaker 1: or airconn on so you're not too warm. Sleep hiding 382 00:16:42,400 --> 00:16:45,200 Speaker 1: actually pays a big reason in terms of the quality 383 00:16:45,240 --> 00:16:47,200 Speaker 1: of sleep that we get and the reason that some 384 00:16:47,240 --> 00:16:49,680 Speaker 1: of us may wake up feeling fatigued or feel fatigued 385 00:16:49,680 --> 00:16:51,560 Speaker 1: throughout the day. So I think that's a big one 386 00:16:51,560 --> 00:16:54,040 Speaker 1: to mention. You've touched on over and under exercising, Susie, 387 00:16:54,040 --> 00:16:55,720 Speaker 1: and I think the last thing left is really our 388 00:16:55,720 --> 00:16:58,280 Speaker 1: food choices, isn't it. Too many of us are doing 389 00:16:58,360 --> 00:17:01,560 Speaker 1: too much caffeine, too much our whole too much processed foods, 390 00:17:01,840 --> 00:17:04,639 Speaker 1: or eating far too bigger portions in one meal and 391 00:17:04,680 --> 00:17:07,040 Speaker 1: then sort of starving ourselves in another meal, like doing 392 00:17:07,040 --> 00:17:09,480 Speaker 1: intimate and fasting at breakfast, having a quick lunch on 393 00:17:09,520 --> 00:17:13,240 Speaker 1: the go at lunchtime, which isn't really nutritionally balanced. It's 394 00:17:13,280 --> 00:17:15,399 Speaker 1: just you know, a pastry or it's a quick little 395 00:17:15,400 --> 00:17:17,720 Speaker 1: sushi roll or something like that. Then we're hitting that 396 00:17:17,800 --> 00:17:20,399 Speaker 1: three PM slump and then we're basically barely making it 397 00:17:20,440 --> 00:17:22,639 Speaker 1: through it to dinner time, where we may think about it, 398 00:17:22,680 --> 00:17:24,560 Speaker 1: you know, a healthy meal, but by then it might 399 00:17:24,600 --> 00:17:26,879 Speaker 1: be too late because we haven't really got our nutrition 400 00:17:27,040 --> 00:17:29,280 Speaker 1: right throughout the day. So I think having some balanced 401 00:17:29,280 --> 00:17:32,160 Speaker 1: meals throughout the day, planning or prepping ahead for them 402 00:17:32,240 --> 00:17:34,960 Speaker 1: is super important. And the quality of those meals as well. 403 00:17:34,960 --> 00:17:37,720 Speaker 1: If we're going to be having a ton of refined carbohydrates, 404 00:17:37,760 --> 00:17:39,560 Speaker 1: all of that energy is going to be going into 405 00:17:39,640 --> 00:17:41,879 Speaker 1: our bloodstream. It's going to get used super quickly, and 406 00:17:41,920 --> 00:17:43,920 Speaker 1: then we're going to have a massive energy drop again 407 00:17:44,040 --> 00:17:45,840 Speaker 1: and your body's going to be, you know, asking for 408 00:17:46,080 --> 00:17:48,720 Speaker 1: craving more carbohydrates and more energy. So I think the 409 00:17:48,800 --> 00:17:52,400 Speaker 1: quality of your nutrition absolutely is important as well, isn't it, Susie. 410 00:17:52,440 --> 00:17:52,760 Speaker 3: It is? 411 00:17:52,800 --> 00:17:55,640 Speaker 2: And you've maybe think of four different points the things 412 00:17:55,680 --> 00:17:57,680 Speaker 2: I also want to say that in my client group 413 00:17:57,760 --> 00:17:59,800 Speaker 2: I've seen linked to and explained for TEA, because I 414 00:17:59,840 --> 00:18:03,800 Speaker 2: will always encourage my clients to look for the underlying 415 00:18:03,840 --> 00:18:06,399 Speaker 2: reason if they feel so terrible every day. So the 416 00:18:06,400 --> 00:18:08,960 Speaker 2: first one that brings to mind is you've mentioned sleep apnea. 417 00:18:09,119 --> 00:18:12,000 Speaker 2: I too have had females as small as fifty kilos 418 00:18:12,040 --> 00:18:14,560 Speaker 2: who don't snore when they've done a sleep study are 419 00:18:14,600 --> 00:18:17,480 Speaker 2: waking up many times per night because of physiology in 420 00:18:17,520 --> 00:18:22,960 Speaker 2: their nasal passage, et cetera. So that is definitely worth 421 00:18:23,000 --> 00:18:25,320 Speaker 2: a look if you're really struggling for answers as to 422 00:18:25,320 --> 00:18:28,199 Speaker 2: why you're so very tired. Iron is a big one. 423 00:18:28,400 --> 00:18:31,720 Speaker 2: We've mentioned that, but other blood results that can be 424 00:18:31,760 --> 00:18:34,600 Speaker 2: suggestive of fatigue. If your histamine levels are really high. 425 00:18:34,600 --> 00:18:37,520 Speaker 2: If you're someone who's got chronic allergies, so for example, 426 00:18:37,720 --> 00:18:39,960 Speaker 2: you might be allergic to cats and have one, so 427 00:18:40,000 --> 00:18:42,360 Speaker 2: you're used to having the cat around and you've sort 428 00:18:42,359 --> 00:18:45,280 Speaker 2: of tolerated, but your histamine levels is still really really high, 429 00:18:45,320 --> 00:18:49,119 Speaker 2: that can make you feel very fatigued. Low DHA in 430 00:18:50,000 --> 00:18:54,880 Speaker 2: particularly mums, breastfeeding mums post pregnancy chronic stress can cause 431 00:18:54,880 --> 00:18:58,640 Speaker 2: a reduction in DHA, but it is a precursor to testosterone, 432 00:18:59,040 --> 00:19:01,240 Speaker 2: one of the hormones really important for how we feel 433 00:19:01,280 --> 00:19:04,240 Speaker 2: on a daily basis as women, So that can again 434 00:19:04,280 --> 00:19:07,359 Speaker 2: if you've had a baby breastfeeding, particularly if you've taken 435 00:19:07,400 --> 00:19:10,720 Speaker 2: matillium that are all linked to lower DHGA levels, which is. 436 00:19:10,720 --> 00:19:11,600 Speaker 3: Worth having a look at. 437 00:19:12,000 --> 00:19:14,679 Speaker 2: And the other one that's just going to oh, I know, 438 00:19:14,680 --> 00:19:16,840 Speaker 2: if you've got an MTHFO mutation too, if you're not 439 00:19:16,880 --> 00:19:20,600 Speaker 2: metabolizing your foll it well and you may not be 440 00:19:20,680 --> 00:19:22,879 Speaker 2: taking a methylated fole a. Indeed, if you've got a 441 00:19:22,920 --> 00:19:24,960 Speaker 2: couple of those genes, that can again make you very, 442 00:19:25,040 --> 00:19:29,040 Speaker 2: very tired. So there's some other medical slash hormonal things 443 00:19:29,080 --> 00:19:31,760 Speaker 2: that can impact fatigue that I've seen in my clinical practice. 444 00:19:31,960 --> 00:19:34,400 Speaker 2: Now they're a bit rarer, admittedly, land but they might 445 00:19:34,400 --> 00:19:37,000 Speaker 2: be clients who present for fatigue and they don't know why, 446 00:19:37,080 --> 00:19:39,479 Speaker 2: and we've sort of eliminated the basic things like our 447 00:19:39,520 --> 00:19:43,320 Speaker 2: iron intake, calorie intake, not over exercising, sleeping, okay, and 448 00:19:43,359 --> 00:19:45,200 Speaker 2: there's some other things that I might start to look 449 00:19:45,200 --> 00:19:48,200 Speaker 2: at medically if this client's really not feeling very well 450 00:19:48,200 --> 00:19:49,960 Speaker 2: for long periods of time and knows that there's something 451 00:19:50,000 --> 00:19:52,520 Speaker 2: else to it to explain why they're feeling so tired. 452 00:19:52,680 --> 00:19:54,000 Speaker 1: Love it. And I think the bottom line here is, 453 00:19:54,040 --> 00:19:56,119 Speaker 1: you know, we're not doctors, so really, if you have 454 00:19:56,240 --> 00:19:58,119 Speaker 1: unexplained fatigue, you'd be doing all the right things from 455 00:19:58,160 --> 00:20:00,760 Speaker 1: a nutrition perspective pop loong to your And I know 456 00:20:00,800 --> 00:20:02,720 Speaker 1: that a lot of us have really been avoiding going 457 00:20:02,760 --> 00:20:05,159 Speaker 1: to the doctor, going to the GP because during the 458 00:20:05,200 --> 00:20:08,400 Speaker 1: whole you know, coronavirus pandemic, it's not exactly the place 459 00:20:08,440 --> 00:20:09,879 Speaker 1: we want to be. So we don't want to be 460 00:20:09,920 --> 00:20:11,760 Speaker 1: in a waiting room full of sick people, do we, 461 00:20:11,920 --> 00:20:13,159 Speaker 1: So a lot of us. I've talked to a lot 462 00:20:13,160 --> 00:20:15,080 Speaker 1: of clients and you know, they haven't had bloods or 463 00:20:15,119 --> 00:20:17,720 Speaker 1: even seen their GP for two years plus. So I 464 00:20:17,760 --> 00:20:19,800 Speaker 1: think it is a really important reminder to go and 465 00:20:19,840 --> 00:20:21,800 Speaker 1: get your paps, mate, go and get your breast you 466 00:20:21,800 --> 00:20:24,359 Speaker 1: know screen, go and follow up with your GP and 467 00:20:24,560 --> 00:20:26,560 Speaker 1: touch base and check off those things. If you're not 468 00:20:26,600 --> 00:20:28,880 Speaker 1: feeling great, listen to your body and go and book 469 00:20:28,880 --> 00:20:31,240 Speaker 1: an appointment with your doctor because your health these things 470 00:20:31,280 --> 00:20:33,520 Speaker 1: can't wait. These things are important, and you know, you 471 00:20:33,520 --> 00:20:36,080 Speaker 1: don't want to be living your life basically feeling like 472 00:20:36,119 --> 00:20:38,680 Speaker 1: you're running on empty constantly if there is an easy, 473 00:20:39,240 --> 00:20:41,840 Speaker 1: you know solution for it, so friendly reminder for all 474 00:20:41,880 --> 00:20:44,199 Speaker 1: of our nutrition caps listeners to book an appointment with 475 00:20:44,240 --> 00:20:46,480 Speaker 1: your GP and just get all the bases covered off 476 00:20:46,480 --> 00:20:48,159 Speaker 1: and just make sure that you are well and healthy 477 00:20:48,280 --> 00:20:51,000 Speaker 1: because sometimes you know, you leave it too long and 478 00:20:51,040 --> 00:20:53,399 Speaker 1: it may be too late. Don't want to scare anyone, 479 00:20:53,400 --> 00:20:55,600 Speaker 1: but I think it is a really friendly reminder that 480 00:20:55,680 --> 00:20:57,200 Speaker 1: we do want to stay on top of our health 481 00:20:57,240 --> 00:20:59,920 Speaker 1: and you know, do these things before they become biggy. 482 00:21:00,440 --> 00:21:00,720 Speaker 3: Agree. 483 00:21:00,720 --> 00:21:02,679 Speaker 2: And I also think if you are not confident with 484 00:21:02,720 --> 00:21:05,000 Speaker 2: your GP, or if you're someone who ducks between medical 485 00:21:05,080 --> 00:21:07,440 Speaker 2: centers because it's easy, that's all well and good. We 486 00:21:07,480 --> 00:21:09,119 Speaker 2: all do that at times to get scripts and what 487 00:21:09,200 --> 00:21:12,320 Speaker 2: have you. But there is nothing like a good practitioner, 488 00:21:12,400 --> 00:21:14,760 Speaker 2: for example, in the case of women's health, who sees 489 00:21:14,840 --> 00:21:18,119 Speaker 2: all of these issues all the time. Their clinical knowledge 490 00:21:18,160 --> 00:21:21,199 Speaker 2: will be outstanding. They will see things and think of 491 00:21:21,280 --> 00:21:23,520 Speaker 2: things and think of you as a whole person that 492 00:21:23,560 --> 00:21:25,960 Speaker 2: you may not even have considered. So if you haven't 493 00:21:26,040 --> 00:21:28,359 Speaker 2: got a good GP, and you know that you're not 494 00:21:28,400 --> 00:21:31,200 Speaker 2: getting the ounces you're looking for, it's worth asking around 495 00:21:31,240 --> 00:21:34,520 Speaker 2: your friends, even other practitioners, for a good referral for 496 00:21:34,560 --> 00:21:37,760 Speaker 2: a good GP, specifically female, if that's your preference, because 497 00:21:37,800 --> 00:21:39,440 Speaker 2: once you get a really good doctor, you can save 498 00:21:39,480 --> 00:21:41,760 Speaker 2: a lot of time and energy because they're going to 499 00:21:41,760 --> 00:21:42,800 Speaker 2: be looking for the right things. 500 00:21:43,040 --> 00:21:46,640 Speaker 1: Absolutely, absolutely all right, Susie, and that links into probably 501 00:21:46,680 --> 00:21:49,440 Speaker 1: our last segment of the show, where we're answering our 502 00:21:49,440 --> 00:21:52,000 Speaker 1: listener question. And this is one that we've had through 503 00:21:52,040 --> 00:21:55,080 Speaker 1: our Nutrition Couch Instagram page time and time again, and 504 00:21:55,119 --> 00:21:57,320 Speaker 1: something that we both see with our clients time and 505 00:21:57,359 --> 00:21:59,159 Speaker 1: time again. Susie and I feel like a lot of 506 00:21:59,160 --> 00:22:01,560 Speaker 1: people are probably wasting some hard earned dollars on it. 507 00:22:01,760 --> 00:22:04,960 Speaker 1: So the question really is does taking magnesium help with 508 00:22:05,119 --> 00:22:07,879 Speaker 1: muscle cramping? And I must admit my mum, who we 509 00:22:07,920 --> 00:22:10,359 Speaker 1: all love, Susian and she actually works at Calls. So 510 00:22:10,400 --> 00:22:12,120 Speaker 1: a lot of our listeners have written in to say, 511 00:22:12,160 --> 00:22:14,560 Speaker 1: I know, Sophie, you know, I go through her checkout 512 00:22:14,680 --> 00:22:16,720 Speaker 1: and Susie, your meeting mom this week she's cooking you 513 00:22:16,760 --> 00:22:19,280 Speaker 1: some lovely bread rice, so this is very exciting for us. 514 00:22:19,520 --> 00:22:22,359 Speaker 1: But Mum actually was taking magnesium for her muscle cramps 515 00:22:22,359 --> 00:22:24,560 Speaker 1: as well, so I thought, this is actually a great question, 516 00:22:25,200 --> 00:22:27,879 Speaker 1: and I'm sure that you see listeners, oh sorry, clients 517 00:22:27,880 --> 00:22:29,760 Speaker 1: as well, Susie, who take magnesium all the time. 518 00:22:29,880 --> 00:22:31,159 Speaker 3: Is that right all the time? 519 00:22:31,240 --> 00:22:32,800 Speaker 2: And in fact, it was one of my very close 520 00:22:32,840 --> 00:22:35,240 Speaker 2: friends said to me that she had had some advice 521 00:22:35,280 --> 00:22:38,439 Speaker 2: about relaxation at night. It wasn't specific for cramping, but 522 00:22:38,600 --> 00:22:41,280 Speaker 2: she was taking it to help her sleep, but she 523 00:22:41,359 --> 00:22:43,120 Speaker 2: had this issue with her stomach, and when I looked 524 00:22:43,160 --> 00:22:45,719 Speaker 2: at the dose of magnesium she was having, it was 525 00:22:45,760 --> 00:22:47,600 Speaker 2: so high. And so it's really important to know that 526 00:22:47,640 --> 00:22:51,720 Speaker 2: magnesium supplements can absolutely cause diarrhea. And some of the 527 00:22:51,760 --> 00:22:55,119 Speaker 2: concentrated amounts that can be recommended by people who are 528 00:22:55,119 --> 00:22:57,720 Speaker 2: not so qualified to be giving specific advice on those 529 00:22:57,720 --> 00:23:01,240 Speaker 2: supplements prescribe way too much an amount of that. So 530 00:23:01,240 --> 00:23:03,199 Speaker 2: I think you have to be really careful. Whenever a 531 00:23:03,280 --> 00:23:05,400 Speaker 2: client comes in and says to me that they've spent 532 00:23:05,480 --> 00:23:08,640 Speaker 2: an inordinate amount of money on supplements, I'm always suspicious 533 00:23:09,040 --> 00:23:12,760 Speaker 2: because we know that when you isolate individual nutrients, specifically 534 00:23:12,800 --> 00:23:17,280 Speaker 2: things like magnesium, it's not necessarily how cramps and fluid balance, 535 00:23:17,280 --> 00:23:20,080 Speaker 2: et cetera work in the muscle. So we would never, give, 536 00:23:20,119 --> 00:23:23,280 Speaker 2: for example, an athlete, just pure magnesium supplements for a cramp. 537 00:23:23,320 --> 00:23:24,760 Speaker 2: We would be much more likely to work on an 538 00:23:24,760 --> 00:23:27,960 Speaker 2: electrolyte solution, something that comes in in one of those 539 00:23:27,960 --> 00:23:31,879 Speaker 2: things like a hydrolide or a gastrolide, or even something 540 00:23:31,920 --> 00:23:35,200 Speaker 2: like gatorade, which contains a range of the different electrolytes 541 00:23:35,240 --> 00:23:39,040 Speaker 2: involved in muscle contraction and hence cramping. I would never 542 00:23:39,160 --> 00:23:41,800 Speaker 2: ever supplement magnesium for that purpose. I would only ever 543 00:23:41,920 --> 00:23:44,520 Speaker 2: use electrolytes if I was and indeed we know from 544 00:23:44,560 --> 00:23:46,720 Speaker 2: the NRL in particular, we've seen pickle two s be 545 00:23:46,880 --> 00:23:50,399 Speaker 2: used on the side. Mind you, it's an unusual kind 546 00:23:50,440 --> 00:23:53,440 Speaker 2: of choice because I would say there's better electrolyte solutions 547 00:23:53,480 --> 00:23:57,160 Speaker 2: out there. And I know that elite tennis players reading 548 00:23:57,200 --> 00:23:59,239 Speaker 2: the Deondre Agassi book, which is a brilliant read if 549 00:23:59,240 --> 00:24:01,200 Speaker 2: you haven't read it, because he was what they used 550 00:24:01,200 --> 00:24:03,240 Speaker 2: to call us very salty sweater, and I believe Pat 551 00:24:03,320 --> 00:24:06,720 Speaker 2: Rafter was the same. They would have an individualized formulation 552 00:24:06,840 --> 00:24:09,320 Speaker 2: of electrolytes made to try and mimic what he was 553 00:24:09,359 --> 00:24:11,800 Speaker 2: losing in sweat to try and prevent cramping happening. 554 00:24:12,280 --> 00:24:13,919 Speaker 3: But there's very few nutrients, with the. 555 00:24:13,880 --> 00:24:16,520 Speaker 2: Exception of maybe iron or iodne, that I would ever 556 00:24:16,560 --> 00:24:19,679 Speaker 2: supplement in a concentrated form, and magnesium never comes to 557 00:24:19,760 --> 00:24:23,760 Speaker 2: my mind for muscle cramping. I think it's almost Some 558 00:24:23,800 --> 00:24:26,640 Speaker 2: people may say it's a relaxant, but it's not something 559 00:24:26,680 --> 00:24:29,240 Speaker 2: that I would ever prescribe. And probably more likely leand 560 00:24:29,280 --> 00:24:31,680 Speaker 2: to prescribe a glass of warm milk in which you 561 00:24:31,680 --> 00:24:34,720 Speaker 2: would get some magnesium but also other important nutrients as 562 00:24:34,840 --> 00:24:39,439 Speaker 2: working synergistically as opposed to just isolating magnesium. But I 563 00:24:39,480 --> 00:24:41,200 Speaker 2: can't believe how many people use it. 564 00:24:41,200 --> 00:24:44,400 Speaker 1: It's huge, and I would create it a beautiful relaxing 565 00:24:44,440 --> 00:24:46,959 Speaker 1: bedtime routine before I gave someone a magnesium, you know, 566 00:24:47,000 --> 00:24:49,159 Speaker 1: to relax them. But touching on your point where your 567 00:24:49,160 --> 00:24:51,639 Speaker 1: friend got diarrhy that's very common and a lot of 568 00:24:52,119 --> 00:24:54,800 Speaker 1: quote unquote natural health practitioners, a lot of them, you know, 569 00:24:54,920 --> 00:24:58,240 Speaker 1: qualified unqualified, very hard to tell. On Instagram, I've seen 570 00:24:58,240 --> 00:25:01,280 Speaker 1: promoting magnesium for constant pa because we do know that 571 00:25:01,359 --> 00:25:04,960 Speaker 1: high doses of magnesium actually helped about like Overstimmult's about 572 00:25:05,000 --> 00:25:07,520 Speaker 1: basically and can create diarrhea. So if you're gone from 573 00:25:07,560 --> 00:25:10,400 Speaker 1: constipated to having diarrhea, it's not really a good thing, 574 00:25:10,440 --> 00:25:12,800 Speaker 1: and you're much better off increasing your fiber and fluid 575 00:25:12,880 --> 00:25:15,639 Speaker 1: intake to help with that constipation in a much more 576 00:25:15,720 --> 00:25:18,520 Speaker 1: natural way than taking high doses of magnesium as well. 577 00:25:18,720 --> 00:25:21,359 Speaker 1: But I guess this question is specifically asked around muscle cramping, 578 00:25:21,400 --> 00:25:23,280 Speaker 1: So I did go digging through the literature a little 579 00:25:23,280 --> 00:25:26,359 Speaker 1: bit Susie and you know, anyone who's ever played sport 580 00:25:26,520 --> 00:25:29,240 Speaker 1: or you know, I remember when I used to try running, 581 00:25:29,240 --> 00:25:31,440 Speaker 1: SUSI I'm a terrible runner. I used to always get 582 00:25:31,440 --> 00:25:32,920 Speaker 1: like a bit of a cramp, like a muscle cramp 583 00:25:33,000 --> 00:25:35,840 Speaker 1: or a stomach cramp. And I actually remember trying magnesium 584 00:25:35,920 --> 00:25:38,719 Speaker 1: many many many years ago before I really understood what 585 00:25:38,720 --> 00:25:41,760 Speaker 1: evidence space nutrition was. As if anyone who has suffered 586 00:25:42,080 --> 00:25:44,400 Speaker 1: muscle cramping and during pregnancy, I used to get those 587 00:25:44,480 --> 00:25:46,520 Speaker 1: terrible muscle cramps in the middle of the night where 588 00:25:46,600 --> 00:25:48,600 Speaker 1: if you don't leap out of bed the exact moment 589 00:25:48,640 --> 00:25:50,639 Speaker 1: you feel it, you're basically just like witherin like a 590 00:25:50,960 --> 00:25:53,159 Speaker 1: worm in the middle of the bed, crying in tears 591 00:25:53,200 --> 00:25:55,600 Speaker 1: because you can't do anything once it starts. It is 592 00:25:55,680 --> 00:25:57,359 Speaker 1: worth you know, a lot of people will say that 593 00:25:57,440 --> 00:25:58,760 Speaker 1: I just want to try it just to see but 594 00:25:58,840 --> 00:26:01,680 Speaker 1: it works. But I'm for it doesn't actually have any 595 00:26:01,880 --> 00:26:05,120 Speaker 1: sort of evidence or research or science behind it. Really. 596 00:26:05,160 --> 00:26:07,639 Speaker 1: Of course, if you are deficient in magnesium, you should 597 00:26:07,680 --> 00:26:10,879 Speaker 1: supplement with magnesium, yes, But if you are you know 598 00:26:10,960 --> 00:26:13,520 Speaker 1: your magnesiums levels within normal range, you're not actually going 599 00:26:13,560 --> 00:26:16,679 Speaker 1: to get any benefit. Unfortunately from a muscle cramping perspective, 600 00:26:17,160 --> 00:26:20,840 Speaker 1: and even when I looked into pregnancy related cramping again, unfortunately, 601 00:26:20,880 --> 00:26:23,720 Speaker 1: there was no research to suggest that that helped, unless, 602 00:26:23,760 --> 00:26:26,520 Speaker 1: of course, you had a magnesium deficiency. There was some 603 00:26:26,640 --> 00:26:29,600 Speaker 1: research to suggest that cramping could be a cause of 604 00:26:29,960 --> 00:26:32,679 Speaker 1: pregnancy cramping in particular if you were deficient, but not 605 00:26:32,760 --> 00:26:36,320 Speaker 1: if you had normal If you had normal magnesium levels. 606 00:26:36,320 --> 00:26:38,800 Speaker 1: So the other two nutrients you did mention the pickled juice. 607 00:26:38,800 --> 00:26:41,160 Speaker 1: That one's interesting, Susie, because there is a small amount 608 00:26:41,200 --> 00:26:44,400 Speaker 1: of research coming out on pickle juice and cramping, particularly 609 00:26:44,520 --> 00:26:47,480 Speaker 1: during exercise. If you're someone who doesn't exercise or doesn't move, 610 00:26:47,600 --> 00:26:50,080 Speaker 1: I probably wouldn't be suggesting pickle juice. But if you 611 00:26:50,119 --> 00:26:53,520 Speaker 1: are someone who really enjoys their exercises, training for I 612 00:26:53,560 --> 00:26:55,800 Speaker 1: don't know, a half marathon, you know it's more than 613 00:26:55,840 --> 00:26:57,760 Speaker 1: just a little bit of like social tennis on the weekend. 614 00:26:57,760 --> 00:27:00,280 Speaker 1: Someone who's really quite serious about their exercise, you do 615 00:27:00,359 --> 00:27:02,880 Speaker 1: suffer from cramping, you know. Pickle juice is something that 616 00:27:02,960 --> 00:27:06,000 Speaker 1: may help you, But the evidence at the moment is 617 00:27:06,040 --> 00:27:09,280 Speaker 1: not overwhelmingly positive. But there was a study back in 618 00:27:09,280 --> 00:27:12,800 Speaker 1: twenty ten that did show that consuming pickled juice at 619 00:27:12,800 --> 00:27:14,679 Speaker 1: the exact onset of a cramp, so you have to 620 00:27:14,680 --> 00:27:17,480 Speaker 1: get it in quicker actually resolve the cramp about forty 621 00:27:17,480 --> 00:27:19,960 Speaker 1: five percent faster than water. But I wouldn't say that 622 00:27:20,000 --> 00:27:22,000 Speaker 1: it was a good quality study, Susie, and it was 623 00:27:22,040 --> 00:27:24,440 Speaker 1: quite a long time ago and the study cohort was 624 00:27:24,520 --> 00:27:26,600 Speaker 1: quite small, so I think definitely a lot more research 625 00:27:26,680 --> 00:27:28,320 Speaker 1: is needed. But as you said, there are a lot 626 00:27:28,320 --> 00:27:30,760 Speaker 1: of elite level athletes who have actually picked up pickle juice, 627 00:27:30,760 --> 00:27:32,840 Speaker 1: and I do know a few sports dietitians using that, 628 00:27:32,960 --> 00:27:35,399 Speaker 1: so I do think that's quite an interesting one. And 629 00:27:35,440 --> 00:27:38,440 Speaker 1: the other one that has been linked to cramping is quinine. 630 00:27:38,440 --> 00:27:40,280 Speaker 1: So a lot of people will know that quinine is 631 00:27:40,359 --> 00:27:43,600 Speaker 1: found in tonic water and it's actually a medication used 632 00:27:43,600 --> 00:27:45,639 Speaker 1: to treat malaria. So there is a little bit of 633 00:27:45,680 --> 00:27:49,040 Speaker 1: evidence around quinine being helpful for muscle cramping. But I 634 00:27:49,040 --> 00:27:51,680 Speaker 1: think the side effects of using quinine as a medication 635 00:27:51,760 --> 00:27:57,040 Speaker 1: actually outweigh the actual benefit of reducing cramping, because there 636 00:27:57,040 --> 00:28:00,919 Speaker 1: are quite some nasty side effects headaches, confusion, upsets, there 637 00:28:00,920 --> 00:28:04,320 Speaker 1: are some visual disturbances and some cardiac arrhythmias like there 638 00:28:04,320 --> 00:28:07,560 Speaker 1: are actually some really negative side effects, so using quinine 639 00:28:07,600 --> 00:28:10,640 Speaker 1: as a medication, I definitely probably wouldn't recommend, definitely talk 640 00:28:10,680 --> 00:28:12,760 Speaker 1: to your doctor about that. But the quality of the 641 00:28:12,800 --> 00:28:15,439 Speaker 1: evidence to show that it reduces the intensity of the 642 00:28:15,480 --> 00:28:18,359 Speaker 1: cramping was only sort of really small, so probably not 643 00:28:18,400 --> 00:28:20,639 Speaker 1: an avenue that we'd really be promoting here on the 644 00:28:20,720 --> 00:28:22,760 Speaker 1: nutrition couch. I think for most of us, it's good 645 00:28:22,840 --> 00:28:26,679 Speaker 1: quality diet. It's making sure that you have conditioned yourself 646 00:28:26,800 --> 00:28:29,040 Speaker 1: enough to that training, and as you said, Susie, if 647 00:28:29,040 --> 00:28:31,720 Speaker 1: you're losing that's what you're replacing that through some good 648 00:28:31,800 --> 00:28:34,920 Speaker 1: quality electrolytes. Not just magnesium. We want the other ones 649 00:28:34,920 --> 00:28:38,480 Speaker 1: like sodium and potassium and phosphate as well well. 650 00:28:38,520 --> 00:28:40,640 Speaker 2: In the case of athletes, you know, ideally you want 651 00:28:40,680 --> 00:28:41,920 Speaker 2: to prevent a cramp, you don't want to have to 652 00:28:41,920 --> 00:28:43,560 Speaker 2: be dealing with it on the field, So that comes 653 00:28:43,560 --> 00:28:46,840 Speaker 2: down to baseline nutrition and hydration. And I remember working 654 00:28:46,840 --> 00:28:49,520 Speaker 2: with elite level basketballers and when we'd have the African 655 00:28:49,520 --> 00:28:53,880 Speaker 2: American guys who had different sodium pumps actually so different 656 00:28:53,960 --> 00:28:56,960 Speaker 2: sweat profiles, and we would concentrate the electrolytes up to 657 00:28:57,000 --> 00:29:00,360 Speaker 2: try and prevent cramping in general, rather than just treat 658 00:29:00,400 --> 00:29:02,800 Speaker 2: it when it occurred. But a couple of things. If 659 00:29:02,800 --> 00:29:05,120 Speaker 2: someone said to me that they were having cramps a lot, 660 00:29:05,200 --> 00:29:06,600 Speaker 2: I'd say to them, you know what, you need to 661 00:29:06,640 --> 00:29:08,800 Speaker 2: have a couple of slices of whole grain toast with 662 00:29:08,840 --> 00:29:13,080 Speaker 2: some vegimiitalor peanut butter, or with some sunflower seeds on top. 663 00:29:13,160 --> 00:29:15,880 Speaker 2: Because as soon as you're having that, you're significantly increasing 664 00:29:15,880 --> 00:29:18,360 Speaker 2: your dietary intake of magnesium, and you probably need to 665 00:29:18,400 --> 00:29:20,960 Speaker 2: drink a bit more water. So it always comes down 666 00:29:20,960 --> 00:29:23,200 Speaker 2: to baseline diet rather than these one off remedies. And 667 00:29:23,240 --> 00:29:26,280 Speaker 2: if you're paying a fortune for magnesium, please stop. You're 668 00:29:26,280 --> 00:29:28,680 Speaker 2: wasting your money. It's so it shouldn't be expensive, and 669 00:29:28,760 --> 00:29:30,600 Speaker 2: it is, people are making money out of it. You 670 00:29:30,640 --> 00:29:33,000 Speaker 2: can so easily bump up your intake through your diet 671 00:29:33,560 --> 00:29:37,800 Speaker 2: without resorting to ridiculously overpriced supplements that are certainly lining 672 00:29:37,840 --> 00:29:40,360 Speaker 2: someone's pockets. But you could get it a lot cheaper 673 00:29:40,400 --> 00:29:42,520 Speaker 2: and a lot more easily from just your food choices. 674 00:29:42,720 --> 00:29:45,240 Speaker 1: Definitely, And this is nothing to do with muscle cramping, Susie. 675 00:29:45,240 --> 00:29:47,600 Speaker 1: But I'll just end the segment with something equick tip 676 00:29:47,600 --> 00:29:50,760 Speaker 1: on restless legs. I've actually had terrible restless legs since 677 00:29:50,800 --> 00:29:53,280 Speaker 1: I've given birth and the one thing my GP said 678 00:29:53,280 --> 00:29:56,160 Speaker 1: to me, at my iron levels are actually fine, miraculously, because 679 00:29:56,160 --> 00:29:58,000 Speaker 1: I've had low one for years. But low iron is 680 00:29:58,040 --> 00:30:01,000 Speaker 1: actually a really huge indicator of less legs. So if 681 00:30:01,120 --> 00:30:04,320 Speaker 1: someone that suffers from cramping or restless legs, I would 682 00:30:04,320 --> 00:30:06,120 Speaker 1: definitely pop up to the GP and get your iron 683 00:30:06,200 --> 00:30:08,640 Speaker 1: levels checked. Because she did say that, well, my GPS, 684 00:30:08,880 --> 00:30:11,000 Speaker 1: she's excellent, Suzy. She did say that it's a big 685 00:30:11,040 --> 00:30:14,280 Speaker 1: indicator for restless legs is actually low iron levels. So 686 00:30:14,480 --> 00:30:16,239 Speaker 1: something just rad listens to think about at home. 687 00:30:16,320 --> 00:30:17,920 Speaker 2: Yeah, I've got another story now you've said that. 688 00:30:18,200 --> 00:30:20,280 Speaker 3: So my mum, My mum. 689 00:30:20,160 --> 00:30:22,280 Speaker 2: Two or three years ago had terrible restless legs in 690 00:30:22,280 --> 00:30:25,000 Speaker 2: the nighttime. She had this terrible sleep and guess what, 691 00:30:25,160 --> 00:30:27,080 Speaker 2: she had really low iron because she had bow cancer. 692 00:30:27,920 --> 00:30:30,440 Speaker 2: So that was the only symptom that she had. She 693 00:30:30,480 --> 00:30:34,320 Speaker 2: had no digestive real issue, but she had severely low iron. 694 00:30:34,360 --> 00:30:36,920 Speaker 2: And when she had a colonoscopy she actually had bow cancer. 695 00:30:37,480 --> 00:30:40,080 Speaker 2: So don't ignore these symptoms because sometimes they can be 696 00:30:40,120 --> 00:30:42,640 Speaker 2: suggestive that something else is going on. So indeed, not 697 00:30:42,680 --> 00:30:45,160 Speaker 2: every person with restless legs will have bow cancer, but 698 00:30:45,280 --> 00:30:47,720 Speaker 2: it can be suggestive that there's some other stuff going 699 00:30:47,720 --> 00:30:51,240 Speaker 2: on metabolically hormonly that's worth checking. And indeed, yeah, she 700 00:30:51,280 --> 00:30:53,400 Speaker 2: had bow cancer. They caught it early and she's fine now. 701 00:30:53,400 --> 00:30:55,680 Speaker 2: She didn't have to have chemo or anything. But yeah, 702 00:30:55,760 --> 00:30:57,880 Speaker 2: that was the symptom at the time, restless legs. 703 00:30:58,040 --> 00:30:59,400 Speaker 3: So there you go. All right. 704 00:30:59,400 --> 00:31:00,720 Speaker 2: Well, that brings us to the end of. 705 00:31:00,720 --> 00:31:02,280 Speaker 3: The Nutrition Couch Podcast. 706 00:31:02,560 --> 00:31:04,800 Speaker 2: If you haven't done so already, don't forget to subscribe 707 00:31:04,800 --> 00:31:06,960 Speaker 2: to have us delivered to your inbox every Sunday and 708 00:31:07,000 --> 00:31:10,640 Speaker 2: Wednesday morning. On Wednesdays, of course, present our weekly product 709 00:31:10,680 --> 00:31:13,160 Speaker 2: review and we love to get your feedback about products 710 00:31:13,200 --> 00:31:15,560 Speaker 2: that you'd like us to include in that, so feel 711 00:31:15,560 --> 00:31:18,360 Speaker 2: free to keep messaging us on our Instagram or Facebook. 712 00:31:18,640 --> 00:31:21,560 Speaker 2: We're at the Nutrition Couch Podcast and we will see 713 00:31:21,600 --> 00:31:24,040 Speaker 2: you ride and early on Wednesday morning. Have a great week, 714 00:31:24,160 --> 00:31:37,480 Speaker 2: Catch you guys next week.