1 00:00:01,280 --> 00:00:04,280 Speaker 1: How many Easter buns have you already indulged in? What 2 00:00:04,400 --> 00:00:08,080 Speaker 1: about Easter eggs? There has been Easter treats available in 3 00:00:08,160 --> 00:00:11,880 Speaker 1: supermarkets since Boxing Day, and with the holidays almost upon us, 4 00:00:11,880 --> 00:00:13,880 Speaker 1: we share our best tips on how to enjoy the 5 00:00:13,920 --> 00:00:16,440 Speaker 1: Easter holidays with your health goals on track. 6 00:00:16,840 --> 00:00:19,400 Speaker 2: Hi, I'm Cussie Burrow and I'm Leanne Ward. 7 00:00:19,280 --> 00:00:21,760 Speaker 1: And together we bring you The Nutrition Couch, the weekly 8 00:00:21,800 --> 00:00:23,800 Speaker 1: podcast that keeps you up to date on everything you 9 00:00:23,840 --> 00:00:26,040 Speaker 1: need to know in the world of nutrition, as well 10 00:00:26,079 --> 00:00:28,640 Speaker 1: as all things Easter treats. We are going to discuss 11 00:00:28,720 --> 00:00:32,040 Speaker 1: the science of diet and high quarterisole levels. There is 12 00:00:32,080 --> 00:00:34,239 Speaker 1: a new chocolate yogurt that looks a little bit too 13 00:00:34,320 --> 00:00:36,879 Speaker 1: good to be true, and our listener question is all 14 00:00:36,880 --> 00:00:41,440 Speaker 1: about diet and cholesterol. So lead is actually your podcast today. 15 00:00:41,440 --> 00:00:44,320 Speaker 1: But you have specifically asked that I allow you to 16 00:00:44,640 --> 00:00:47,720 Speaker 1: What was it you just ask me to preserve your voice? 17 00:00:47,840 --> 00:00:48,160 Speaker 2: Now? 18 00:00:48,800 --> 00:00:51,080 Speaker 1: I don't know why my voice is on the line here, 19 00:00:51,080 --> 00:00:53,040 Speaker 1: but ammarently you're very sensitive today. 20 00:00:53,080 --> 00:00:54,640 Speaker 2: So Leanne has a tickle in her throat. 21 00:00:55,280 --> 00:01:02,440 Speaker 1: So let's see she's been partying for Happy Birthday, David. 22 00:01:02,520 --> 00:01:05,640 Speaker 1: David has just turned is is it a big party, 23 00:01:06,040 --> 00:01:08,640 Speaker 1: A big party, Happy birthday to our third member of 24 00:01:08,640 --> 00:01:10,760 Speaker 1: the nutrition couch who does all the hard work, really 25 00:01:10,800 --> 00:01:13,880 Speaker 1: and Leanne and I sworn around looking fabulous. Happy birthday 26 00:01:13,920 --> 00:01:16,240 Speaker 1: to your husband. So yeah, so she's a bit under 27 00:01:16,240 --> 00:01:19,160 Speaker 1: the weather. So she's asked me to drive the podcast 28 00:01:19,280 --> 00:01:22,000 Speaker 1: with my DOLCID tones. I will say, though she won't 29 00:01:22,080 --> 00:01:24,480 Speaker 1: be able to stop interbed if she's got anything she 30 00:01:24,480 --> 00:01:26,440 Speaker 1: wants to say. So let's see how much she preserves 31 00:01:26,440 --> 00:01:29,840 Speaker 1: her voice when we're talking about controversial eras nutrition. So 32 00:01:29,880 --> 00:01:32,120 Speaker 1: it is just before the Easter holiday period, my favorite 33 00:01:32,120 --> 00:01:34,399 Speaker 1: time of the Yearlien, not because of all the East eggs, 34 00:01:34,440 --> 00:01:36,720 Speaker 1: but because we get several days off in a row, 35 00:01:36,800 --> 00:01:38,600 Speaker 1: and I know a lot of our listeners will also 36 00:01:38,640 --> 00:01:41,759 Speaker 1: be gearing up for school holiday time. Where As we 37 00:01:41,840 --> 00:01:45,479 Speaker 1: know from experience, all diet rules tend to completely fall 38 00:01:45,520 --> 00:01:48,960 Speaker 1: off the rails, All exercise regimes are canceled in the 39 00:01:48,960 --> 00:01:51,920 Speaker 1: short term, and we give ourselves permission to eat whatever 40 00:01:51,920 --> 00:01:54,240 Speaker 1: we like. So that would be fine if Easter was 41 00:01:54,240 --> 00:01:56,279 Speaker 1: a day, but it tends to be more like three weeks. 42 00:01:56,320 --> 00:01:58,280 Speaker 1: So we thought it was a really opportune time to 43 00:01:58,360 --> 00:02:01,160 Speaker 1: chat a little bit about how to enjoy the holiday 44 00:02:01,240 --> 00:02:05,400 Speaker 1: season without completely overdoing things. So the first thing I 45 00:02:05,440 --> 00:02:09,440 Speaker 1: always will talk to clients about is, yes, East treats 46 00:02:09,480 --> 00:02:12,280 Speaker 1: have been available for many months now, but really Easter 47 00:02:12,520 --> 00:02:12,840 Speaker 1: is just. 48 00:02:12,800 --> 00:02:13,919 Speaker 2: A couple of key days. 49 00:02:14,639 --> 00:02:17,080 Speaker 1: So really, if you've been buying Hot Cross buns and 50 00:02:17,120 --> 00:02:20,800 Speaker 1: Easter eggs for weeks, mind Julianne. The cost of those 51 00:02:20,840 --> 00:02:24,959 Speaker 1: products are so very high. I suspect that consumption has 52 00:02:25,040 --> 00:02:28,600 Speaker 1: been tapered for many of us because in some outlets 53 00:02:28,600 --> 00:02:31,880 Speaker 1: here in Sydney, like the Hot Cross buns are like 54 00:02:31,960 --> 00:02:34,920 Speaker 1: ten or twelve dollars a packet for like gourmet bakery 55 00:02:34,960 --> 00:02:39,360 Speaker 1: ones like yeah, like I'm not joking, they're like sometimes 56 00:02:39,400 --> 00:02:41,600 Speaker 1: five dollars each. If you go like to the Sourdough 57 00:02:41,680 --> 00:02:46,760 Speaker 1: bakeries or even Baker's Delight, they've gone up excruciatingly high prices. 58 00:02:47,360 --> 00:02:50,320 Speaker 1: And then what about the Easter exam Those tiny packets 59 00:02:50,320 --> 00:02:53,919 Speaker 1: of Easter eggs are like five six dollars, like there's 60 00:02:54,000 --> 00:02:56,600 Speaker 1: hardly any in there. So I feel like that is 61 00:02:56,720 --> 00:02:58,280 Speaker 1: naturally helping us have less. 62 00:02:58,320 --> 00:03:00,840 Speaker 3: And the other thing about Easter eggs and treats I 63 00:03:00,880 --> 00:03:04,480 Speaker 3: find is there the same every single year, and they 64 00:03:04,520 --> 00:03:07,320 Speaker 3: just get a bit boring, Whereas what I would encourage 65 00:03:07,320 --> 00:03:09,359 Speaker 3: people to do similar is hot cross buns. 66 00:03:09,480 --> 00:03:10,960 Speaker 2: We all love a hot Cross bun, but. 67 00:03:11,400 --> 00:03:13,320 Speaker 1: You know, enjoy it on Good Friday, enjoy it this 68 00:03:13,440 --> 00:03:16,040 Speaker 1: a Sunday, but spend get a great sour dough one, 69 00:03:16,120 --> 00:03:18,840 Speaker 1: get a gorgeous fresh one, enjoy it with butter, rather 70 00:03:18,880 --> 00:03:23,840 Speaker 1: than just have the mass produced soft ones every single day. Nutritionally, 71 00:03:23,840 --> 00:03:26,359 Speaker 1: they're pretty high in carbohydrate. They're about sixty grams of 72 00:03:26,400 --> 00:03:28,440 Speaker 1: card perserved, particularly like the chocolate ones. 73 00:03:28,600 --> 00:03:30,040 Speaker 2: So I think, get the buns. 74 00:03:29,680 --> 00:03:31,799 Speaker 1: That you like over the Easter weekend and enjoy them, 75 00:03:31,880 --> 00:03:34,080 Speaker 1: but don't fall into the trap of having them every day. 76 00:03:34,560 --> 00:03:35,320 Speaker 2: And the same with eggs. 77 00:03:35,360 --> 00:03:37,920 Speaker 1: I was at like a gourmet grocer on the south 78 00:03:38,000 --> 00:03:41,440 Speaker 1: side of Sydney and they had all these amazing, beautiful 79 00:03:41,440 --> 00:03:45,440 Speaker 1: imported eggs from Europe, just different eggs, and I bought 80 00:03:45,440 --> 00:03:48,440 Speaker 1: a little packet of Praleine eggs and they were so delicious. 81 00:03:48,480 --> 00:03:50,520 Speaker 1: I thought, I'm not even going to waste my money 82 00:03:50,600 --> 00:03:53,800 Speaker 1: on the same old brands in supermarket this year. I'm 83 00:03:53,800 --> 00:03:55,440 Speaker 1: going to go there and spend a little bit more 84 00:03:55,480 --> 00:03:58,280 Speaker 1: on less and get good quality ones that are really delicious. 85 00:03:58,760 --> 00:04:00,600 Speaker 2: You and I actually a beg fan of the Audi eggs. 86 00:04:00,600 --> 00:04:03,560 Speaker 1: Now, Leanne is very upset actually because Leanne tell us, 87 00:04:03,600 --> 00:04:05,440 Speaker 1: what's happened with your Audi eggs this Easter. 88 00:04:06,160 --> 00:04:08,600 Speaker 3: We went into Aldi last week, so it was about 89 00:04:08,680 --> 00:04:11,600 Speaker 3: three weeks before Christmas, and we couldn't find them anywhere. 90 00:04:11,680 --> 00:04:14,360 Speaker 3: So they've either sold out because we've been spreading the 91 00:04:14,360 --> 00:04:14,920 Speaker 3: good world. 92 00:04:14,760 --> 00:04:16,920 Speaker 2: And everyone's now they're not there, or they're just not 93 00:04:17,680 --> 00:04:19,440 Speaker 2: maybe they're just not even there this year, so they're 94 00:04:19,480 --> 00:04:21,760 Speaker 2: just well stop. They've got the bigger pray lead. 95 00:04:21,839 --> 00:04:25,040 Speaker 3: She likes the Praileene ones, the little aroundity old Prailey. 96 00:04:24,680 --> 00:04:26,360 Speaker 2: Ones, but they're not in there. 97 00:04:26,360 --> 00:04:29,840 Speaker 1: But they do have a larger Prailine package in the blue, 98 00:04:29,920 --> 00:04:32,080 Speaker 1: which are very good, I have to admit, but they're 99 00:04:32,120 --> 00:04:35,599 Speaker 1: like double water, triple the size of eggs. So before 100 00:04:35,600 --> 00:04:37,440 Speaker 1: we just indulge our love of chocolate, I think the 101 00:04:37,520 --> 00:04:39,440 Speaker 1: key thing is to buy the eggs you enjoy, and 102 00:04:39,520 --> 00:04:42,120 Speaker 1: enjoy them on the key Easter holidays, and then the 103 00:04:42,200 --> 00:04:44,039 Speaker 1: key is to get them out of the house, because 104 00:04:44,080 --> 00:04:46,320 Speaker 1: what happens with Easter chocolate, particularly if you've got kids 105 00:04:46,320 --> 00:04:48,320 Speaker 1: who hold it and they don't need it, It sits 106 00:04:48,320 --> 00:04:50,000 Speaker 1: around for months and months and months, and then every 107 00:04:50,080 --> 00:04:51,880 Speaker 1: night you get a bit package watching TV and you 108 00:04:51,920 --> 00:04:53,919 Speaker 1: go and have more of it. So I think, you know, 109 00:04:54,080 --> 00:04:56,440 Speaker 1: enjoy the eggs that you like, whether it's a Ferrero, 110 00:04:56,520 --> 00:04:58,599 Speaker 1: a share Bunny, whether it's a lint to whatever you 111 00:04:58,640 --> 00:05:01,120 Speaker 1: can afford this Easter, and have it on the day 112 00:05:01,120 --> 00:05:02,839 Speaker 1: and then get over it. Because we live in a 113 00:05:02,839 --> 00:05:05,039 Speaker 1: world where there is so much treats and chocolate around. 114 00:05:05,080 --> 00:05:06,680 Speaker 1: If we're not careful, it will just go on for 115 00:05:06,760 --> 00:05:09,120 Speaker 1: weeks and weeks. So I think that's the key, you know, 116 00:05:09,200 --> 00:05:11,720 Speaker 1: indulge in, invest in something you really like, and then 117 00:05:11,800 --> 00:05:13,640 Speaker 1: move on from it and get it out of the house. 118 00:05:14,120 --> 00:05:16,680 Speaker 1: But perhaps most importantly, you know, I have all of 119 00:05:16,720 --> 00:05:19,520 Speaker 1: these women who are just pushed to the max, smash 120 00:05:19,600 --> 00:05:22,919 Speaker 1: with work, smash with kids, smash with family demands, and 121 00:05:22,960 --> 00:05:25,480 Speaker 1: then they really struggle to fit in their exercise and 122 00:05:25,520 --> 00:05:29,520 Speaker 1: movement each day. But then in the holidays it gets 123 00:05:29,520 --> 00:05:32,640 Speaker 1: scrapped as well because they're busy with family. But for 124 00:05:32,720 --> 00:05:35,960 Speaker 1: busy all of us Easter, particularly all those several public 125 00:05:35,960 --> 00:05:38,720 Speaker 1: holidays in a row that really links up to Anzac Day, 126 00:05:39,120 --> 00:05:41,920 Speaker 1: there is no excuse not to exercise every day like 127 00:05:42,200 --> 00:05:45,160 Speaker 1: absolutely should be at least exercising once, if not twice. 128 00:05:45,560 --> 00:05:48,840 Speaker 1: Use time like that to move your body because often 129 00:05:48,920 --> 00:05:51,920 Speaker 1: time is our most precious resource, and often we never 130 00:05:52,040 --> 00:05:53,880 Speaker 1: have days like that where we can go for a 131 00:05:53,920 --> 00:05:56,760 Speaker 1: walk or can do extras. So you know, have that 132 00:05:56,839 --> 00:05:58,320 Speaker 1: rule that you are going to go to the gym 133 00:05:58,320 --> 00:06:00,400 Speaker 1: each day, or you're going to do a walk every day, 134 00:06:00,480 --> 00:06:03,120 Speaker 1: or do two because you are eating more. That is 135 00:06:03,160 --> 00:06:06,120 Speaker 1: a non negotiable because we suddenly do have a lot 136 00:06:06,160 --> 00:06:09,320 Speaker 1: more time around, and you know, if you don't ask 137 00:06:09,360 --> 00:06:10,880 Speaker 1: for the time or say you're going, no one's going 138 00:06:10,960 --> 00:06:12,479 Speaker 1: to offer it to you. But this is the time 139 00:06:12,480 --> 00:06:14,560 Speaker 1: of year with daylight savings wrapping up, that we really 140 00:06:14,560 --> 00:06:16,080 Speaker 1: need to make a plan for movement. 141 00:06:16,600 --> 00:06:17,760 Speaker 2: And I will be quite. 142 00:06:17,520 --> 00:06:20,479 Speaker 3: Irritated at my client's listening if they haven't sort of maintained, 143 00:06:20,520 --> 00:06:23,279 Speaker 3: if not done more exercise than they normally would. Yeah, 144 00:06:23,279 --> 00:06:25,200 Speaker 3: I agree, and I'll just link it back to the 145 00:06:25,279 --> 00:06:27,320 Speaker 3: chocolate where I find that because there is just so 146 00:06:27,440 --> 00:06:31,040 Speaker 3: much chocolate around, it is really important to have almost 147 00:06:31,080 --> 00:06:33,799 Speaker 3: like some boundaries, particularly with the family. Like I always 148 00:06:33,800 --> 00:06:35,760 Speaker 3: say to my little kids, and they're only really little. 149 00:06:35,839 --> 00:06:37,680 Speaker 3: My kids are like three and one, and so it's 150 00:06:37,720 --> 00:06:40,000 Speaker 3: more towards me the three year old, where I kind 151 00:06:40,040 --> 00:06:42,240 Speaker 3: of say, all, we can open all of the chocolates 152 00:06:42,240 --> 00:06:44,160 Speaker 3: from the bunnies, and you know, there's a little chocolate, 153 00:06:44,160 --> 00:06:45,880 Speaker 3: and there's some new pajamas, and there's you know, a 154 00:06:45,920 --> 00:06:48,760 Speaker 3: special toy or something. You just don't give them too much, 155 00:06:48,839 --> 00:06:51,520 Speaker 3: like Susie said, buy better quality and just buy a 156 00:06:51,600 --> 00:06:54,640 Speaker 3: small amount rather than just buying, you know, a ton 157 00:06:54,720 --> 00:06:56,480 Speaker 3: and ton of Easter egs to fill it up. Then 158 00:06:56,520 --> 00:06:58,239 Speaker 3: I say, you know, we're going to have breakfast first, 159 00:06:58,279 --> 00:07:00,240 Speaker 3: and then you can have chocolate. Like if you're the 160 00:07:00,279 --> 00:07:02,680 Speaker 3: kids to have chocolate from six am, they're just going 161 00:07:02,720 --> 00:07:04,960 Speaker 3: to be running off sugar all day long and you're 162 00:07:04,960 --> 00:07:07,480 Speaker 3: going to pay for it later. So I think boundaries 163 00:07:07,520 --> 00:07:10,000 Speaker 3: in terms of chocolate sometimes is a really good idea, 164 00:07:10,120 --> 00:07:12,720 Speaker 3: particularly as we mentioned that Easter kind of when it 165 00:07:12,720 --> 00:07:14,680 Speaker 3: links up to Anzac Day, it's almost like a whole 166 00:07:14,680 --> 00:07:17,280 Speaker 3: week for most people, sometimes even a little bit longer. 167 00:07:17,560 --> 00:07:19,920 Speaker 3: So again I think some boundaries with chocolate, like you know, 168 00:07:19,960 --> 00:07:22,080 Speaker 3: we don't have chocolate at breakfast time. You know, we 169 00:07:22,120 --> 00:07:25,600 Speaker 3: only have chocolate once or twice a day. Sometimes those boundaries, 170 00:07:25,600 --> 00:07:29,400 Speaker 3: particularly for children, are really really important. But also for ourselves, 171 00:07:29,440 --> 00:07:32,080 Speaker 3: particularly if your goal is weight loss or health or 172 00:07:32,120 --> 00:07:34,360 Speaker 3: a balanced lifestyle, to have a bit of sort of 173 00:07:34,360 --> 00:07:37,000 Speaker 3: firmer boundaries or structure in place when there is a 174 00:07:37,160 --> 00:07:39,480 Speaker 3: ton of chocolate around the house, and to also get 175 00:07:39,520 --> 00:07:41,120 Speaker 3: it out of sight and out of mind. Like if 176 00:07:41,160 --> 00:07:43,320 Speaker 3: you have a bowl of chocolate Easter eggs on the 177 00:07:43,400 --> 00:07:46,480 Speaker 3: counter from you know, the day before Good Friday all 178 00:07:46,520 --> 00:07:48,960 Speaker 3: the way up until Anzac Day, guess how many of 179 00:07:48,960 --> 00:07:51,640 Speaker 3: those chocolate Easter eggs you're going to eat. Pretty much, 180 00:07:51,680 --> 00:07:53,960 Speaker 3: you're gonna have one every single time you walk past 181 00:07:53,960 --> 00:07:56,120 Speaker 3: that bowl. So get it out of sight because it 182 00:07:56,200 --> 00:07:59,040 Speaker 3: really is that familiar saying out of sight, out of mind. 183 00:07:59,320 --> 00:08:02,280 Speaker 3: It absolutely makes a difference when it comes to how 184 00:08:02,360 --> 00:08:05,520 Speaker 3: much overall you consume of that. And then the last 185 00:08:05,560 --> 00:08:08,280 Speaker 3: tip I'll have for really surviving these Easter holidays and 186 00:08:08,280 --> 00:08:10,720 Speaker 3: trying to balance it out when you are going to 187 00:08:10,880 --> 00:08:13,800 Speaker 3: friends places, when you're going to family gatherings, take a 188 00:08:13,840 --> 00:08:16,680 Speaker 3: healthy dish because you don't need to take the extra 189 00:08:16,760 --> 00:08:18,880 Speaker 3: chocolate eggs. You don't need to take the hot gross bune, 190 00:08:18,920 --> 00:08:21,360 Speaker 3: you don't need to take the ice cream, whatever, because 191 00:08:21,400 --> 00:08:24,520 Speaker 3: there will always be an abundance of unhealthy food there. 192 00:08:24,600 --> 00:08:26,760 Speaker 3: That is just the society that we live in. That 193 00:08:26,840 --> 00:08:29,920 Speaker 3: is the environment that we live in. Take a veggie platter, 194 00:08:30,200 --> 00:08:33,280 Speaker 3: take some fresh fruit, you know, take an extra salad 195 00:08:33,320 --> 00:08:36,640 Speaker 3: to go with the Easter lunch or whatever it might be. 196 00:08:36,640 --> 00:08:39,560 Speaker 3: Because it's always the fresh, healthy food that is lacking. 197 00:08:39,760 --> 00:08:42,200 Speaker 3: You'll always find an abundance of the chocolate and the 198 00:08:42,240 --> 00:08:44,240 Speaker 3: desserts and the carb heavy dishes. 199 00:08:44,520 --> 00:08:46,239 Speaker 2: But if you want to eat well. 200 00:08:46,040 --> 00:08:48,080 Speaker 3: You have to take power in that and you have 201 00:08:48,200 --> 00:08:51,320 Speaker 3: to actually show up with something that you yourself want 202 00:08:51,320 --> 00:08:53,600 Speaker 3: to consume on a regular basis. And I say this, 203 00:08:53,679 --> 00:08:56,280 Speaker 3: and this is not so much appropriate for Easter, but 204 00:08:56,320 --> 00:08:58,360 Speaker 3: I say it to my clients who're teachers all the time. 205 00:08:58,520 --> 00:09:02,360 Speaker 3: There's constantly morning tea, there's constantly celebrations. There's constantly like 206 00:09:02,640 --> 00:09:04,079 Speaker 3: fundraises for you. 207 00:09:04,000 --> 00:09:05,000 Speaker 2: Know, X, Y and Z. 208 00:09:05,600 --> 00:09:08,720 Speaker 3: With those morning teas, it's always just cakes and lollies 209 00:09:08,720 --> 00:09:12,040 Speaker 3: and biscuits and slices. When was last time somebody showed 210 00:09:12,120 --> 00:09:14,000 Speaker 3: up with a vegetable platt, or somebody showed up with 211 00:09:14,040 --> 00:09:16,120 Speaker 3: a bit of fresh fruit, or somebody showed up with 212 00:09:16,240 --> 00:09:18,480 Speaker 3: some you know, sandwiches with a little bit of turkey 213 00:09:18,520 --> 00:09:20,720 Speaker 3: and some salad in there because they're the things that 214 00:09:20,760 --> 00:09:23,840 Speaker 3: people actually want to eat. Yet we're also drawn to 215 00:09:23,920 --> 00:09:27,000 Speaker 3: bringing the unhealthy things, and then we'd get disappointed in 216 00:09:27,000 --> 00:09:29,760 Speaker 3: ourselves for eating so much of that unhealthy food, and 217 00:09:29,760 --> 00:09:31,640 Speaker 3: we think, oh my gosh, what's wrong with me? I 218 00:09:31,640 --> 00:09:35,040 Speaker 3: don't have any willpower. It's not you, it's the environment 219 00:09:35,080 --> 00:09:37,600 Speaker 3: that you're in. So if you control the environment and 220 00:09:37,640 --> 00:09:40,520 Speaker 3: you make that easier for yourself, you'll make it easier 221 00:09:40,559 --> 00:09:43,000 Speaker 3: for yourself to actually eat well as well. So remember 222 00:09:43,080 --> 00:09:47,040 Speaker 3: this Easter, you know, holiday period time, have healthy food around, 223 00:09:47,080 --> 00:09:49,560 Speaker 3: have it in abundance, take it with you wherever you go. 224 00:09:49,600 --> 00:09:51,680 Speaker 3: If you're taking the kids out of the park, rather 225 00:09:51,720 --> 00:09:54,400 Speaker 3: than taking all the extra Easter eggs, take some veggie sticks, 226 00:09:54,440 --> 00:09:56,440 Speaker 3: take a couple of boiled eggs, take a bit of 227 00:09:56,440 --> 00:09:58,360 Speaker 3: a salad or a lunch box with you to the park, 228 00:09:58,400 --> 00:10:00,480 Speaker 3: so you're not just filling up and junk the whole 229 00:10:00,559 --> 00:10:03,200 Speaker 3: east to holidays because you will regret it because it 230 00:10:03,240 --> 00:10:06,000 Speaker 3: doesn't make you feel good long term. So that's probably 231 00:10:06,040 --> 00:10:08,520 Speaker 3: my biggest I guess tip for the Easter holidays is 232 00:10:08,559 --> 00:10:11,200 Speaker 3: out of sight, out of mind. Have some boundaries with 233 00:10:11,240 --> 00:10:14,800 Speaker 3: the amount of chocolate you yourself, but also the children consume, 234 00:10:15,120 --> 00:10:18,560 Speaker 3: and really make it your mission to provide the healthy 235 00:10:18,600 --> 00:10:21,319 Speaker 3: options wherever you go when it comes to a sort 236 00:10:21,320 --> 00:10:23,479 Speaker 3: of a socialization perspective, because. 237 00:10:23,240 --> 00:10:24,319 Speaker 2: Other people will eat it too. 238 00:10:24,400 --> 00:10:26,800 Speaker 3: We all want to eat healthy, but for most of 239 00:10:26,920 --> 00:10:28,560 Speaker 3: us it's not at the forefront of our mind and 240 00:10:28,600 --> 00:10:30,440 Speaker 3: we don't go out of our way to make it happen, 241 00:10:30,640 --> 00:10:33,040 Speaker 3: and therefore it becomes ten times harder. So they're my 242 00:10:33,120 --> 00:10:36,240 Speaker 3: sort of Easter Holidays survival tips. 243 00:10:36,440 --> 00:10:37,240 Speaker 2: True, and I'm with you. 244 00:10:37,280 --> 00:10:39,000 Speaker 1: I sort of let the kids have whatever they want 245 00:10:39,040 --> 00:10:41,240 Speaker 1: on at the ease to Sunday itself, and then I'll 246 00:10:41,280 --> 00:10:43,720 Speaker 1: just pop them away. But one of the things I do, 247 00:10:44,040 --> 00:10:46,319 Speaker 1: I've got one child who's chocolate obsessed and one who 248 00:10:46,400 --> 00:10:50,040 Speaker 1: really couldn't care less, and so after a couple of days, 249 00:10:50,080 --> 00:10:52,600 Speaker 1: I'll grab all the stuff I can melt down. So 250 00:10:52,760 --> 00:10:55,480 Speaker 1: keep in mind that like mixed eggs don't melt as well. 251 00:10:55,640 --> 00:10:58,320 Speaker 1: If I'm getting like a whole one hundred percent Cabarry chocolate, 252 00:10:59,080 --> 00:11:01,560 Speaker 1: and I'll then use it for baking, so like chop 253 00:11:01,600 --> 00:11:04,040 Speaker 1: it up into muffins or banana bread, or use it 254 00:11:04,040 --> 00:11:06,679 Speaker 1: as a topping, because sometimes I make like a mass 255 00:11:06,679 --> 00:11:10,240 Speaker 1: bar Slye, which is indulgent, but it costs me. Like 256 00:11:11,200 --> 00:11:13,000 Speaker 1: if I get the chocolate on sale, it's at least 257 00:11:13,040 --> 00:11:15,680 Speaker 1: six eight dollars of chocolate on top to top it 258 00:11:16,240 --> 00:11:18,640 Speaker 1: like it's a lot. Whereas if you get least left 259 00:11:18,679 --> 00:11:20,920 Speaker 1: over Easter chocolate, you can use it and use it 260 00:11:20,920 --> 00:11:22,960 Speaker 1: for baking or cut it up into muffins and it 261 00:11:23,000 --> 00:11:24,720 Speaker 1: just means you're not wasting it and no one's eating 262 00:11:24,760 --> 00:11:27,080 Speaker 1: the extra calories. But can we just also share with 263 00:11:27,080 --> 00:11:30,120 Speaker 1: our audience the reaction of Leanne's child, So we're taking 264 00:11:30,120 --> 00:11:32,600 Speaker 1: advice from Leanne. This is Leanne before we go and retreat, 265 00:11:33,120 --> 00:11:37,000 Speaker 1: so all say she's gone. This shows are very human, right, 266 00:11:37,040 --> 00:11:39,880 Speaker 1: So we've got to bribe the children. She's got like 267 00:11:39,960 --> 00:11:43,040 Speaker 1: two and three year old, like it's just chaos. And 268 00:11:43,080 --> 00:11:45,160 Speaker 1: the whole time Maya was like, She's like, Mia, I've 269 00:11:45,160 --> 00:11:46,960 Speaker 1: got it. I'll give you a treat before I go away, 270 00:11:46,960 --> 00:11:48,920 Speaker 1: a treat. So Maya was just can I have my 271 00:11:48,960 --> 00:11:52,080 Speaker 1: treat now? Treat now, treat now. Anyway, we're in the 272 00:11:52,120 --> 00:11:55,120 Speaker 1: morning before we went down to Kingslip and we do 273 00:11:55,160 --> 00:11:58,160 Speaker 1: the big reveal of the treat and Mia, who's just 274 00:11:58,240 --> 00:12:01,560 Speaker 1: the most divine looking child, I've seen so gorgeous. She 275 00:12:01,640 --> 00:12:03,720 Speaker 1: gets takes one look at this. Was it a kinder 276 00:12:03,720 --> 00:12:05,760 Speaker 1: bunny Like it was a kinder boney one. It was 277 00:12:05,760 --> 00:12:07,760 Speaker 1: like a little three pack of kinder Bunny. Yeah, the 278 00:12:07,800 --> 00:12:09,559 Speaker 1: kinder bunny, the little ones. 279 00:12:09,480 --> 00:12:12,400 Speaker 3: Length, the only little yeah, the only little three packs. 280 00:12:12,440 --> 00:12:13,280 Speaker 3: I gave them one each. 281 00:12:13,520 --> 00:12:14,199 Speaker 2: Yeah. 282 00:12:14,240 --> 00:12:17,080 Speaker 1: And she looks at it. She gets it in her hand. 283 00:12:17,240 --> 00:12:19,640 Speaker 1: She looks at her mother and she goes not very big, 284 00:12:21,880 --> 00:12:25,240 Speaker 1: and Liamne was like, let's she was not very happy, 285 00:12:25,559 --> 00:12:27,120 Speaker 1: but I had to love because for me as she 286 00:12:27,160 --> 00:12:28,839 Speaker 1: waited all this time, and she was like, Jesus, this 287 00:12:28,920 --> 00:12:30,880 Speaker 1: is what you've given me, this tiny mini egg. Like 288 00:12:30,920 --> 00:12:36,000 Speaker 1: you are joking right, So yeah, good luckily An. I'm 289 00:12:36,040 --> 00:12:39,000 Speaker 1: saying that. But I usually also think for women, just 290 00:12:39,040 --> 00:12:41,200 Speaker 1: going back to time of day on Easter Sunday, I 291 00:12:41,280 --> 00:12:43,920 Speaker 1: do let the kids have what they want, but I 292 00:12:44,000 --> 00:12:47,000 Speaker 1: do say for women, don't. It's like when you don't 293 00:12:47,000 --> 00:12:49,240 Speaker 1: break the seal when you've been drinking, Like, don't have 294 00:12:49,240 --> 00:12:52,240 Speaker 1: sweet food in the day. If you start eating chocolate, 295 00:12:52,280 --> 00:12:54,360 Speaker 1: you'll eat it all day, Like have a wait till 296 00:12:54,400 --> 00:12:57,200 Speaker 1: the afternoon, wait till the evening. Because once you trigger, 297 00:12:57,240 --> 00:12:59,679 Speaker 1: particularly if you've got interest and resistance or blood glucose 298 00:12:59,720 --> 00:13:02,560 Speaker 1: regular issues. As soon as you start eating it, you'll 299 00:13:02,559 --> 00:13:04,400 Speaker 1: see yourself. The more you have, the more you want. 300 00:13:04,440 --> 00:13:06,360 Speaker 1: If you start eating sweetfood in the morning, you'll be 301 00:13:06,400 --> 00:13:08,960 Speaker 1: craving it all day. So if you do love chocolate 302 00:13:09,000 --> 00:13:11,160 Speaker 1: and you're looking forward to having some, you don't get 303 00:13:11,200 --> 00:13:12,800 Speaker 1: the same rule as a chia where you can eat 304 00:13:12,880 --> 00:13:15,880 Speaker 1: chocolate all day, like wait till the afternoon, wait till 305 00:13:15,880 --> 00:13:18,680 Speaker 1: the evening, and have some, because if you start you'll 306 00:13:18,720 --> 00:13:20,640 Speaker 1: eat two three, five hundred grams by the end of 307 00:13:20,679 --> 00:13:23,160 Speaker 1: the day. Like have some sort of control over it, 308 00:13:23,400 --> 00:13:25,200 Speaker 1: because yeah, you're not a child, and let's be honest, 309 00:13:25,240 --> 00:13:27,480 Speaker 1: Easter and chocolate really is more for children, So I 310 00:13:27,480 --> 00:13:29,560 Speaker 1: think that's fair to save too. Just don't break the 311 00:13:29,640 --> 00:13:32,040 Speaker 1: seal when you're going for sweet food. 312 00:13:32,280 --> 00:13:34,680 Speaker 3: I think the most important thing, even if you do 313 00:13:34,800 --> 00:13:36,320 Speaker 3: want to have a bit of chocolate in the day, 314 00:13:36,640 --> 00:13:40,000 Speaker 3: have some protein first, because protein buffers the blood sugar spike. 315 00:13:40,240 --> 00:13:42,480 Speaker 3: So it might be a really nice protein rich breakfast, 316 00:13:42,520 --> 00:13:44,800 Speaker 3: some cottage chees and avocado on toast. It might be 317 00:13:44,960 --> 00:13:47,320 Speaker 3: a nice hot cooked breakfast with some eggs, a bit 318 00:13:47,320 --> 00:13:49,400 Speaker 3: of halloomy, or it might just be a design by 319 00:13:49,440 --> 00:13:51,600 Speaker 3: dietitian protein shake. On the side, you might have your 320 00:13:51,640 --> 00:13:53,840 Speaker 3: coffee and you might have a couple of little Easter eggs. 321 00:13:54,080 --> 00:13:55,400 Speaker 3: If you want to have a bit of chocolate in 322 00:13:55,440 --> 00:13:58,600 Speaker 3: the day, that's fine, but have some protein first and 323 00:13:58,800 --> 00:14:00,360 Speaker 3: or a little bit of fiber to it at least 324 00:14:00,360 --> 00:14:03,400 Speaker 3: buffer the blood sugar spike. And that's our number one 325 00:14:03,440 --> 00:14:05,319 Speaker 3: ted because if you don't do that, you're going to 326 00:14:05,400 --> 00:14:07,679 Speaker 3: feel crap the whole day. Because nobody can eat chocolate 327 00:14:07,720 --> 00:14:09,960 Speaker 3: all day and actually feel great afterwards. 328 00:14:10,000 --> 00:14:10,600 Speaker 2: Let's be honest. 329 00:14:10,640 --> 00:14:12,240 Speaker 3: If you're being on a steep down, it will not 330 00:14:12,320 --> 00:14:14,800 Speaker 3: make you feel good. So if you absolutely need to 331 00:14:14,800 --> 00:14:16,640 Speaker 3: have a bit of chocolate in the day, you need 332 00:14:16,679 --> 00:14:18,320 Speaker 3: to buffer it out with a bit of protein and 333 00:14:18,320 --> 00:14:20,480 Speaker 3: a bit of fiber, and you and your blood sugars 334 00:14:20,520 --> 00:14:22,760 Speaker 3: and your hormones would just feel so much better for it. 335 00:14:23,320 --> 00:14:26,720 Speaker 1: True, true, All right, le Anne. Well, sometimes I'll message 336 00:14:26,760 --> 00:14:29,080 Speaker 1: Leanne and I'm in a rage. And one of those 337 00:14:29,160 --> 00:14:32,120 Speaker 1: rages happened this week when I saw a supplement brand 338 00:14:32,280 --> 00:14:36,360 Speaker 1: promoting a dietary supplement for high quarterisole levels, and I 339 00:14:36,720 --> 00:14:41,560 Speaker 1: just went no way, because yes, it is true that 340 00:14:41,880 --> 00:14:47,000 Speaker 1: high blood quartersole levels is in and I'll say indirectly 341 00:14:47,080 --> 00:14:52,320 Speaker 1: linked to weight gain, because just because you have high 342 00:14:52,440 --> 00:14:56,960 Speaker 1: quartersole levels acutely or chronic doesn't mean that you're natural, 343 00:14:57,040 --> 00:15:00,520 Speaker 1: you're It basically means you're more likely just or fat 344 00:15:00,560 --> 00:15:04,080 Speaker 1: around the abdominal area. But it's definitely not your stress. 345 00:15:04,080 --> 00:15:07,160 Speaker 1: You've got high cordisole your game weight. It's usually mediated 346 00:15:07,240 --> 00:15:12,280 Speaker 1: by changes in hormones, lifestyle, eating more, all of those things. 347 00:15:12,280 --> 00:15:16,280 Speaker 1: It's basically very complicated. So it really annoys me when 348 00:15:16,280 --> 00:15:20,200 Speaker 1: I see supplements and products claiming to reduce cortisol because 349 00:15:20,320 --> 00:15:23,240 Speaker 1: I think, I call bs on that it doesn't quite 350 00:15:23,280 --> 00:15:25,720 Speaker 1: work like that in the endocrine system. And I think 351 00:15:25,760 --> 00:15:30,520 Speaker 1: that people selling supplements with no scientific qualification are often 352 00:15:30,600 --> 00:15:34,800 Speaker 1: taking advantage of vulnerable women who are desperate for an 353 00:15:34,840 --> 00:15:39,240 Speaker 1: answer to their underlying physiological stress response, and there is 354 00:15:39,320 --> 00:15:41,800 Speaker 1: no such thing. So when I see people selling pills 355 00:15:41,840 --> 00:15:45,320 Speaker 1: and powders for fifty six dollars a pot that claim 356 00:15:45,400 --> 00:15:48,000 Speaker 1: to do this, I think that's taking advantage of people. 357 00:15:48,040 --> 00:15:49,040 Speaker 2: I don't like it one bit. 358 00:15:49,440 --> 00:15:51,120 Speaker 1: So I wanted to have a chance to chat a 359 00:15:51,120 --> 00:15:53,480 Speaker 1: little bit about cortisole because I know it's of interest 360 00:15:53,480 --> 00:15:55,400 Speaker 1: to many people. I'll often have clients say I've got 361 00:15:55,440 --> 00:15:58,480 Speaker 1: high cortisol levels, and I want to be really clear 362 00:15:58,640 --> 00:16:02,760 Speaker 1: that ultimately, there is very little dietary evidence in the 363 00:16:02,760 --> 00:16:07,720 Speaker 1: scientific literature that is strong to show a dietary intervention 364 00:16:08,000 --> 00:16:12,000 Speaker 1: or supplement will directly reduce cortisol levels. I want to 365 00:16:12,000 --> 00:16:14,920 Speaker 1: be very clear on that, because if there was lean, 366 00:16:15,400 --> 00:16:19,040 Speaker 1: it would be recommended routinely by endocrinologists and those qualified 367 00:16:19,040 --> 00:16:20,160 Speaker 1: to do so. 368 00:16:20,160 --> 00:16:22,040 Speaker 2: So, Cortisol in the body. 369 00:16:21,840 --> 00:16:26,760 Speaker 1: Is a complicated endocrine interaction and it's not a matter 370 00:16:26,840 --> 00:16:29,920 Speaker 1: of just supplementing with one product to help reduce it. 371 00:16:30,000 --> 00:16:34,200 Speaker 2: Now, in my experience, when you talk. 372 00:16:34,040 --> 00:16:37,239 Speaker 1: To people who say that they've got high dietary cortisol, 373 00:16:37,280 --> 00:16:39,280 Speaker 1: and I'm thinking back in the day where someone would 374 00:16:39,320 --> 00:16:42,680 Speaker 1: come with it, you know, ten times the recommended level 375 00:16:43,200 --> 00:16:46,840 Speaker 1: at most, an endochronologists would suggest supplementing with vitamin C 376 00:16:48,120 --> 00:16:51,320 Speaker 1: at most. I have never seen another dietary intervention that 377 00:16:51,440 --> 00:16:56,360 Speaker 1: is proven. There are some hypotheses that herbal supplements may 378 00:16:56,440 --> 00:17:00,800 Speaker 1: help to reduce it, but in my clinically experience, when 379 00:17:00,840 --> 00:17:03,240 Speaker 1: I'm working with people who are highly stressed and have 380 00:17:03,320 --> 00:17:08,160 Speaker 1: high quartersole levels, there is much more benefit to having 381 00:17:08,200 --> 00:17:11,520 Speaker 1: an overall look at the pro inflammatory markers in your body, 382 00:17:11,960 --> 00:17:15,040 Speaker 1: making sure you're doing everything to support good sleep, that 383 00:17:15,119 --> 00:17:18,680 Speaker 1: you are exercising regularly and not overtraining, which they will 384 00:17:18,680 --> 00:17:21,760 Speaker 1: talk about in a minute. And I will guarantee that 385 00:17:21,920 --> 00:17:24,399 Speaker 1: ninety percent of people who are buying a supplement to 386 00:17:24,440 --> 00:17:28,160 Speaker 1: help reduce circulating quartersole levels will not be eating seven 387 00:17:28,200 --> 00:17:30,440 Speaker 1: to ten serves of fresh fruit and vegetables a day, 388 00:17:30,760 --> 00:17:33,480 Speaker 1: they won't be getting their recommended daily intake of AMaGA 389 00:17:33,560 --> 00:17:36,359 Speaker 1: three fats, and they'll be eating far more processed and 390 00:17:36,440 --> 00:17:39,119 Speaker 1: ultra processed food than they should be. So for all 391 00:17:39,160 --> 00:17:42,160 Speaker 1: of us, the message is, unfortunately, there is not one 392 00:17:42,200 --> 00:17:44,479 Speaker 1: supplement you can go and pay a shitload of money 393 00:17:44,880 --> 00:17:47,920 Speaker 1: to get that will reduce quartersole levels. So save your money, 394 00:17:48,359 --> 00:17:51,160 Speaker 1: eat more fresh food, look after yourself a little bit more. 395 00:17:51,160 --> 00:17:53,320 Speaker 1: You're probably better to have a night in a hotel 396 00:17:53,760 --> 00:17:55,760 Speaker 1: and have a good night's sleep than you are to 397 00:17:55,800 --> 00:17:59,919 Speaker 1: spend on an expensive supplement that claims to support sleep 398 00:18:00,040 --> 00:18:01,280 Speaker 1: and reduced corterisole level. 399 00:18:01,320 --> 00:18:04,720 Speaker 3: And I'm telling you it'll do nothing. Nice Rand wellt 400 00:18:04,800 --> 00:18:06,679 Speaker 3: us wear on the podcast thes I know, I just 401 00:18:06,680 --> 00:18:08,959 Speaker 3: thought that, actually, do I need to be better? It 402 00:18:09,000 --> 00:18:12,200 Speaker 3: wasn't a bad it wasn't a complete bomb. Definitely not 403 00:18:12,280 --> 00:18:14,000 Speaker 3: the family friendly podcast. You don't want to pump in 404 00:18:14,000 --> 00:18:15,720 Speaker 3: the car this one, because he's is on. It just 405 00:18:16,160 --> 00:18:18,320 Speaker 3: makes me so angry because I see how much they 406 00:18:18,359 --> 00:18:21,080 Speaker 3: sell these supplements for and they market it on these 407 00:18:21,240 --> 00:18:25,200 Speaker 3: those touch points hormones, sleep, cortisols. 408 00:18:25,920 --> 00:18:28,760 Speaker 2: It's not true, it won't work. Yeah, it's marketing to 409 00:18:28,840 --> 00:18:32,600 Speaker 2: vulnerable people. Yeah, it is marketing to vulnerable people. And 410 00:18:32,680 --> 00:18:34,960 Speaker 2: you see cortisole. Oh, I've got high cordisole. I'm stressed. 411 00:18:35,000 --> 00:18:35,639 Speaker 2: I'm gonna buy that. 412 00:18:35,920 --> 00:18:39,040 Speaker 1: And it's it's not cheap, like we're talking fifty sixty dollars, 413 00:18:39,040 --> 00:18:41,040 Speaker 1: Like that's half few weeks gross, well not half a week, 414 00:18:41,080 --> 00:18:43,720 Speaker 1: but it's at least a couple of meals, you know. Like, 415 00:18:44,440 --> 00:18:46,680 Speaker 1: I just think that takes advantage of people. And I've 416 00:18:46,680 --> 00:18:48,720 Speaker 1: said it before and I'm going to say it again. 417 00:18:49,000 --> 00:18:52,040 Speaker 1: Don't buy dietary supplements from people who aren't qualified to 418 00:18:52,080 --> 00:18:52,920 Speaker 1: be producing them. 419 00:18:53,400 --> 00:18:55,760 Speaker 2: It takes advantagees ripping you off. Yeah. 420 00:18:55,800 --> 00:18:58,480 Speaker 3: Yeah, And there are certainly so many things that you 421 00:18:58,480 --> 00:19:01,640 Speaker 3: can do from a lifestylestive if you have high dietary 422 00:19:01,640 --> 00:19:05,200 Speaker 3: cortisol because if you have high cortisol, chances are you're 423 00:19:05,200 --> 00:19:07,920 Speaker 3: not sleeping properly. You're drinking too much alcohol, you're having 424 00:19:07,960 --> 00:19:10,480 Speaker 3: too much caffeine, you're skipping meals, you're not having a 425 00:19:10,560 --> 00:19:14,080 Speaker 3: good quality diet. Your exercise isn't regulated enough, Like you're 426 00:19:14,080 --> 00:19:17,040 Speaker 3: waking up at five am, you're training fasted, you're flogging 427 00:19:17,119 --> 00:19:20,520 Speaker 3: yourself at a high intensity you know, CrossFit type session 428 00:19:20,560 --> 00:19:22,960 Speaker 3: of a gym. Then you're going into work. You know 429 00:19:23,000 --> 00:19:25,880 Speaker 3: you're having a high stressful job. You're going back into 430 00:19:25,880 --> 00:19:28,680 Speaker 3: the stress of family. You're not sleeping enough. You're using 431 00:19:28,720 --> 00:19:31,120 Speaker 3: wine to relax and calm you down at nighttime, which 432 00:19:31,160 --> 00:19:33,960 Speaker 3: is preventing you from getting into a deep iram type sleep. 433 00:19:34,240 --> 00:19:37,520 Speaker 3: It's all of these dietary factors and lifestyle factors that 434 00:19:37,560 --> 00:19:40,280 Speaker 3: we can optimize. It's not just simply popping a pill. 435 00:19:40,400 --> 00:19:42,320 Speaker 3: It's like saying, oh, I want to lose weight, let's 436 00:19:42,320 --> 00:19:45,040 Speaker 3: take a fat burning pill. It just doesn't work like that. 437 00:19:45,200 --> 00:19:48,560 Speaker 3: And cortisol can take weeks, if not months, more likely 438 00:19:48,720 --> 00:19:51,800 Speaker 3: months to actually lower in your diet. So if you 439 00:19:51,880 --> 00:19:54,520 Speaker 3: do have high dietary cortisol, and let's be honest, so 440 00:19:54,560 --> 00:19:56,800 Speaker 3: many of us do because we're busy women. So the 441 00:19:56,880 --> 00:19:59,200 Speaker 3: first thing I would say is the most important thing 442 00:19:59,240 --> 00:20:02,600 Speaker 3: is to not skip else actually eat regularly, because prolonged 443 00:20:02,600 --> 00:20:07,200 Speaker 3: periods of fasting and sporadic, inconsistent eating patterns can actually 444 00:20:07,240 --> 00:20:10,600 Speaker 3: trigger a low level, sort of elevated cortersole response. So 445 00:20:10,720 --> 00:20:13,920 Speaker 3: aim to have a protein rich breakfast within about two 446 00:20:14,040 --> 00:20:18,320 Speaker 3: hours of waking up. This supports circadian cortisole rhythms and 447 00:20:18,359 --> 00:20:21,480 Speaker 3: control within the body. The next thing is try not 448 00:20:21,600 --> 00:20:25,000 Speaker 3: to work out on a fasted stomach, So actually eat 449 00:20:25,000 --> 00:20:27,560 Speaker 3: a little something if you are doing a workout with 450 00:20:27,680 --> 00:20:30,200 Speaker 3: any sort of intensity behind it. If you're going for 451 00:20:30,280 --> 00:20:32,480 Speaker 3: a morning walk, no problem. If you're doing a yoga 452 00:20:32,520 --> 00:20:35,280 Speaker 3: session or priate session, no problem. But if you're going 453 00:20:35,280 --> 00:20:37,520 Speaker 3: into the gym you're going to throw around some heavyweights, 454 00:20:37,560 --> 00:20:40,440 Speaker 3: you're doing a metcon, you're doing any form of high 455 00:20:40,480 --> 00:20:44,720 Speaker 3: intensity burpies, squat jump, sprints, any of that kind of activity, 456 00:20:45,080 --> 00:20:47,919 Speaker 3: you need to be eating a little bit of protein, 457 00:20:48,000 --> 00:20:51,440 Speaker 3: particularly for women, and or carbohydrate depending on the length 458 00:20:51,440 --> 00:20:54,960 Speaker 3: of your workout. Because exercise itself is a stress of 459 00:20:54,960 --> 00:20:58,679 Speaker 3: a body and will increase your quartersole. But generally exercise 460 00:20:58,800 --> 00:21:01,359 Speaker 3: is a healthy stress and the body can regulate that. 461 00:21:01,760 --> 00:21:04,040 Speaker 3: But when you are coming off a lack of a 462 00:21:04,080 --> 00:21:08,080 Speaker 3: bad sleep, like not enough sleep, training fasted at five am, 463 00:21:08,119 --> 00:21:11,680 Speaker 3: doing a high intensity type workout, the body does struggle 464 00:21:11,760 --> 00:21:15,360 Speaker 3: to recover from that. So we need to train smarter, 465 00:21:15,960 --> 00:21:19,959 Speaker 3: not necessarily just train for the sake of training. So 466 00:21:20,000 --> 00:21:23,919 Speaker 3: there are two things. Another one, reduce your caffeine intake. 467 00:21:23,920 --> 00:21:25,720 Speaker 3: There are so many of my clients that are just 468 00:21:25,760 --> 00:21:27,800 Speaker 3: having cup of coffee up to cup of coffee, up 469 00:21:27,800 --> 00:21:30,000 Speaker 3: to cup of coffee because we get stuck in this 470 00:21:30,480 --> 00:21:34,320 Speaker 3: like negative feedback loop where we're exhausted because we're eating 471 00:21:34,359 --> 00:21:37,480 Speaker 3: crabby food, we're not sleeping enough, we're scrolling really late 472 00:21:37,480 --> 00:21:40,240 Speaker 3: at nighttime, we're not doing a nice sort of winding 473 00:21:40,280 --> 00:21:43,360 Speaker 3: down nighttime routine, and we're having way too much coffee 474 00:21:43,400 --> 00:21:46,080 Speaker 3: and all alcohol throughout the day and it's impacting the 475 00:21:46,119 --> 00:21:48,240 Speaker 3: quality of our sleep. Then we wake up, we flog 476 00:21:48,280 --> 00:21:50,199 Speaker 3: ourselves at the gym at five or six am, and 477 00:21:50,280 --> 00:21:52,800 Speaker 3: we do it all over again. So caffeine has a 478 00:21:52,840 --> 00:21:56,480 Speaker 3: six hour half life. It can raise quartersole acutely, and 479 00:21:56,520 --> 00:21:59,280 Speaker 3: it can also affect the quality of your sleep. So 480 00:21:59,400 --> 00:22:02,040 Speaker 3: I always recommend to my clients your last cup of 481 00:22:02,040 --> 00:22:05,760 Speaker 3: coffee for the day needs to be basically midday maybe 482 00:22:05,760 --> 00:22:09,120 Speaker 3: one pm max. Because in six hours time you still 483 00:22:09,160 --> 00:22:12,240 Speaker 3: have half of their matter caffeine circulating through your system. 484 00:22:12,480 --> 00:22:15,679 Speaker 3: It's also better a buffer the quartersol effect of food 485 00:22:15,840 --> 00:22:18,840 Speaker 3: with caffeine as well. Now, the quartersol rise will be 486 00:22:19,000 --> 00:22:21,879 Speaker 3: greater in people that are very caffeine sensitive, so there 487 00:22:21,920 --> 00:22:25,119 Speaker 3: is that genetic component. Some people are just really highly 488 00:22:25,160 --> 00:22:27,919 Speaker 3: affected by caffeine, and other people could literally have a 489 00:22:28,000 --> 00:22:30,640 Speaker 3: double strength latte or a double strength expresso at ten 490 00:22:30,720 --> 00:22:33,720 Speaker 3: pm and sleep like a baby twenty minutes later, So 491 00:22:33,840 --> 00:22:36,280 Speaker 3: there is that genetic component as well. If you're more 492 00:22:36,320 --> 00:22:39,240 Speaker 3: susceptible to caffeine, you will feel the effects of the 493 00:22:39,320 --> 00:22:40,640 Speaker 3: quartisol rise a little. 494 00:22:40,400 --> 00:22:41,160 Speaker 2: Bit more as well. 495 00:22:41,600 --> 00:22:44,280 Speaker 3: Now, magnesium is an interesting one where there's not a 496 00:22:44,320 --> 00:22:48,639 Speaker 3: huge amount of research for magnesium supplements with cortisol, but 497 00:22:48,880 --> 00:22:52,399 Speaker 3: definitely from a food first perspective because dietry magnesium can 498 00:22:52,400 --> 00:22:55,840 Speaker 3: play a key role in regulating the HPA access, which 499 00:22:55,840 --> 00:22:58,520 Speaker 3: can help to calm the nervous system. So you need 500 00:22:58,560 --> 00:23:01,560 Speaker 3: to be loading up on dark green leafy veggies, your nuts, 501 00:23:01,560 --> 00:23:04,560 Speaker 3: your seeds, your legumes, a very small amount of good 502 00:23:04,640 --> 00:23:08,479 Speaker 3: quality dark chocolate over seventy percent and some good quality 503 00:23:08,480 --> 00:23:11,080 Speaker 3: hole grains. The amount of times I'm saying to my clients, 504 00:23:11,080 --> 00:23:13,400 Speaker 3: you need more fresh food, you need more leafy greens, 505 00:23:13,440 --> 00:23:15,760 Speaker 3: where's the nuts, what about the seeds? When was last 506 00:23:15,760 --> 00:23:17,959 Speaker 3: time you had a legume or a bean in your diet. 507 00:23:18,359 --> 00:23:21,399 Speaker 3: It's so important that we get enough magnesium through our diet, 508 00:23:21,440 --> 00:23:24,960 Speaker 3: and that is just general good quality eating. And same 509 00:23:25,000 --> 00:23:26,960 Speaker 3: deal with amiga threes. I have so many clients that 510 00:23:27,000 --> 00:23:29,040 Speaker 3: don't like salmonal fish, and that's fine. I'm not going 511 00:23:29,080 --> 00:23:30,680 Speaker 3: to force it on them if they don't like it. 512 00:23:30,880 --> 00:23:33,280 Speaker 3: But that's where something like a supplement can come in 513 00:23:33,359 --> 00:23:36,360 Speaker 3: really helpful, because enough amiga threes in your diet can 514 00:23:36,359 --> 00:23:41,080 Speaker 3: help to reduce inflammation. So fatty fish, salmon, sardines, flax seeds, 515 00:23:41,160 --> 00:23:44,159 Speaker 3: cheer seeds, good plant based sources as well, and or 516 00:23:44,200 --> 00:23:46,600 Speaker 3: a supplement if you feel like you need it. And 517 00:23:46,640 --> 00:23:49,320 Speaker 3: then the last thing I'll mention is really to prioritize 518 00:23:49,359 --> 00:23:53,840 Speaker 3: your gut health because a healthy gut microbiome lowers inflammation 519 00:23:54,000 --> 00:23:57,800 Speaker 3: overall and may help to regulate cortisol production in the body. 520 00:23:58,000 --> 00:23:59,320 Speaker 2: So naturally, try to. 521 00:23:59,320 --> 00:24:03,119 Speaker 3: Include probotics through your food as much as possible, So 522 00:24:03,240 --> 00:24:06,600 Speaker 3: probotic type yogurts such as activia. You want some kaffir, 523 00:24:06,760 --> 00:24:09,320 Speaker 3: you want some kimchi, you want some saukra added out 524 00:24:09,400 --> 00:24:10,240 Speaker 3: into your salads. 525 00:24:10,359 --> 00:24:11,119 Speaker 2: You want as many. 526 00:24:11,080 --> 00:24:13,920 Speaker 3: Natural prebiotic fibers as you can, and there are a 527 00:24:13,920 --> 00:24:18,240 Speaker 3: lot of probiotic type foods apples, asparagus, onions, garlics, and 528 00:24:18,280 --> 00:24:21,600 Speaker 3: as much diversity as you can with your plants, your beans, 529 00:24:21,640 --> 00:24:24,040 Speaker 3: your legumes, and your different types of fibers going in 530 00:24:24,080 --> 00:24:27,760 Speaker 3: through your diet. Again, good gut health is just good, diverse, 531 00:24:28,040 --> 00:24:31,119 Speaker 3: general healthy eating. But all of these things help to 532 00:24:31,200 --> 00:24:35,640 Speaker 3: positively influence cortisol levels without actually really touching a supplement, 533 00:24:36,000 --> 00:24:38,320 Speaker 3: barring the omega three that I sort of mentioned. So 534 00:24:38,400 --> 00:24:40,840 Speaker 3: all of these things are just good quality dietary and 535 00:24:40,880 --> 00:24:44,119 Speaker 3: lifestyle strategies. They help with healthy eating, they help with 536 00:24:44,160 --> 00:24:47,240 Speaker 3: weight control, They help with dietary cordisole levels as well. So, 537 00:24:47,440 --> 00:24:50,760 Speaker 3: like Susie said, don't get sucked into this magic pill 538 00:24:50,840 --> 00:24:53,600 Speaker 3: is going to fix my cortisole levels. You have cordisole 539 00:24:53,680 --> 00:24:56,679 Speaker 3: issues because you have dietary and lifestyle issues. 540 00:24:56,720 --> 00:24:57,840 Speaker 2: It's not as simple fix. 541 00:24:57,920 --> 00:25:01,000 Speaker 3: You can't pop a magic elixa or pillar or a powder. 542 00:25:01,359 --> 00:25:03,679 Speaker 3: You need to do the hard work through your diet, 543 00:25:03,920 --> 00:25:07,359 Speaker 3: and there is huge, huge benefit from seeing a dietitian 544 00:25:07,480 --> 00:25:10,760 Speaker 3: one on one to optimize your diet and your lifestyle 545 00:25:10,840 --> 00:25:12,880 Speaker 3: because dieticians don't just look at your diet, they look 546 00:25:12,880 --> 00:25:15,399 Speaker 3: at the holistic body. They look at the entire lifestyle 547 00:25:15,600 --> 00:25:18,359 Speaker 3: and what you're doing overall, plus what you're actually eating 548 00:25:18,400 --> 00:25:21,359 Speaker 3: as well. So huge, huge benefits from seeing a dietitian 549 00:25:21,480 --> 00:25:23,879 Speaker 3: one on one such as Susi and myself to actually 550 00:25:23,960 --> 00:25:27,120 Speaker 3: get some of these things under control, because unfortunately there 551 00:25:27,200 --> 00:25:29,360 Speaker 3: is no magic pillar Elisa out there. 552 00:25:29,480 --> 00:25:31,240 Speaker 2: Four quartersol levels true. 553 00:25:31,280 --> 00:25:33,280 Speaker 1: And just one other thing about the sleep, because I 554 00:25:33,320 --> 00:25:35,679 Speaker 1: hear that a lot of sleeping terribly and people are 555 00:25:35,720 --> 00:25:39,640 Speaker 1: so desperate to sleep. I can't stress enough how powerful 556 00:25:39,640 --> 00:25:42,800 Speaker 1: it is to eat a lighter meal at night. You know, 557 00:25:42,840 --> 00:25:45,720 Speaker 1: we're busy. I still have my women coming home seven 558 00:25:45,800 --> 00:25:47,960 Speaker 1: eight pm and having the heaviest meal of the day, 559 00:25:48,440 --> 00:25:50,640 Speaker 1: you know, picking at the kids leftovers and then having 560 00:25:50,760 --> 00:25:54,760 Speaker 1: stir fry curry heavy meals. So if sleep is really 561 00:25:54,800 --> 00:25:57,359 Speaker 1: on your mind in terms of what you're not getting, 562 00:25:57,720 --> 00:25:59,560 Speaker 1: I can't stress how if you start to have a 563 00:25:59,560 --> 00:26:01,760 Speaker 1: bigger meal in the day and then a much lighter 564 00:26:01,800 --> 00:26:04,640 Speaker 1: dinner of a bowl of souper protein shake. It will 565 00:26:04,640 --> 00:26:07,359 Speaker 1: have a huge effect on the quality of sleep that 566 00:26:07,440 --> 00:26:09,200 Speaker 1: you have if you used to eating more like eight 567 00:26:09,200 --> 00:26:11,760 Speaker 1: o'clock at night. So it's definitely worth giving. 568 00:26:11,440 --> 00:26:11,840 Speaker 2: That a go. 569 00:26:12,880 --> 00:26:14,760 Speaker 1: All right, Leanne, I've got a new product for you. 570 00:26:14,840 --> 00:26:16,639 Speaker 1: I haven't briefly on on this product, so we're going 571 00:26:16,680 --> 00:26:19,080 Speaker 1: to get her raw thoughts on that. But I've had 572 00:26:19,119 --> 00:26:20,920 Speaker 1: a few clients coming and saying to me that there 573 00:26:20,960 --> 00:26:25,040 Speaker 1: was a chocolate yogurt in the supermarket. Have you had 574 00:26:25,040 --> 00:26:28,040 Speaker 1: anyone ask you about the high protein chocolate yogurt doing 575 00:26:28,040 --> 00:26:28,480 Speaker 1: the rounds? 576 00:26:29,040 --> 00:26:31,679 Speaker 3: No, But I always feel like it's it's always going 577 00:26:31,760 --> 00:26:33,280 Speaker 3: to be like a what do you call it? A 578 00:26:33,320 --> 00:26:36,160 Speaker 3: health halo, because I'm like, yogurt is traditionally a healthy food, 579 00:26:36,200 --> 00:26:37,720 Speaker 3: So the minute you add chocolate into it. 580 00:26:37,600 --> 00:26:40,600 Speaker 2: It's a dessert. It's not a yogurt. Oh yeah, hit me, 581 00:26:40,800 --> 00:26:42,439 Speaker 2: show me it, show me it. I love it. Just 582 00:26:42,520 --> 00:26:44,560 Speaker 2: wait ly and don't judge yet. I'm going to show you. 583 00:26:44,920 --> 00:26:50,080 Speaker 1: So this is the Pools plus chocolate protein yogurt. You've 584 00:26:50,080 --> 00:26:53,639 Speaker 1: heard it here first, and it's got the big protein 585 00:26:53,760 --> 00:26:56,639 Speaker 1: sign on itsh now let's have a look at the ingredients. 586 00:26:57,440 --> 00:27:02,040 Speaker 1: So ingredients skim milk, water, milks, dolls, lemon pulp, thickener, 587 00:27:02,240 --> 00:27:06,920 Speaker 1: cacao powder, natural flavors, cocoa powder, sweetness nine five zero 588 00:27:07,000 --> 00:27:11,200 Speaker 1: nine five five salt, natural color, stabilizer, live cultures. So 589 00:27:11,280 --> 00:27:15,360 Speaker 1: certainly on the surface, the ingredient list is clean. If 590 00:27:15,359 --> 00:27:17,560 Speaker 1: we look at the nutritionals just over one hundred cow 591 00:27:17,600 --> 00:27:20,040 Speaker 1: this serves one sixty so similar in size to yopro 592 00:27:20,119 --> 00:27:23,280 Speaker 1: shaban tub. There's also got a pouch as well, just 593 00:27:23,359 --> 00:27:26,440 Speaker 1: over one hundred calories and massive sixteen grams of protein 594 00:27:26,960 --> 00:27:30,040 Speaker 1: carbohydrate seven point four grams and five point four sugars. 595 00:27:30,080 --> 00:27:32,000 Speaker 1: Because they're pulling from a sweetener which I'll come to 596 00:27:32,080 --> 00:27:36,040 Speaker 1: in a minute, and very low saturated fat. So if 597 00:27:36,160 --> 00:27:38,840 Speaker 1: I didn't see on their lean a nice dose of 598 00:27:38,920 --> 00:27:42,639 Speaker 1: artificial sweetener, I would be loving this product silly, because 599 00:27:42,640 --> 00:27:44,600 Speaker 1: it means you can have a sort of sweet tasting 600 00:27:44,680 --> 00:27:47,920 Speaker 1: yogurt without the sugar and fat and calories as well 601 00:27:47,960 --> 00:27:51,120 Speaker 1: as some protein. But I don't know why our good 602 00:27:51,119 --> 00:27:56,120 Speaker 1: friends at Paul's have decided to add two artificial sweetness 603 00:27:56,119 --> 00:27:58,520 Speaker 1: in there. So one is sucralose and one is they 604 00:27:58,520 --> 00:28:01,679 Speaker 1: call it ace K, which is nine feet a sulfamine potassium, 605 00:28:01,680 --> 00:28:05,359 Speaker 1: which is very similar to these sweeteners in coke zero. 606 00:28:05,600 --> 00:28:08,520 Speaker 1: Now it's not a spartan, which is nine to five 607 00:28:08,520 --> 00:28:10,800 Speaker 1: to one, which is sort of our diet coke friend. 608 00:28:11,600 --> 00:28:13,720 Speaker 1: But the issue I have is I'm really trying to 609 00:28:13,960 --> 00:28:17,480 Speaker 1: not promote artificial sweetener because I think that we know 610 00:28:17,520 --> 00:28:19,720 Speaker 1: they're not overly good for us. They're sweet, much sweeter 611 00:28:19,760 --> 00:28:22,840 Speaker 1: than sugar. Certainly, it's not a spartan, but it is 612 00:28:22,920 --> 00:28:27,040 Speaker 1: also artificial, So I'm a bit torn leanne because it 613 00:28:27,160 --> 00:28:29,160 Speaker 1: is nutritionally quite good. 614 00:28:29,440 --> 00:28:30,760 Speaker 2: The ingredients are pretty clean. 615 00:28:30,880 --> 00:28:34,240 Speaker 1: It is a sort of sweet tasting chocolate type yoga 616 00:28:34,280 --> 00:28:36,879 Speaker 1: for a hundred cow. But would we give it the 617 00:28:36,960 --> 00:28:40,240 Speaker 1: thumbs down? No go because of the artificial sweetener. What 618 00:28:40,280 --> 00:28:40,760 Speaker 1: do you think? 619 00:28:41,000 --> 00:28:41,720 Speaker 2: It's a tough one. 620 00:28:41,800 --> 00:28:43,400 Speaker 3: Like if a client came to me, I said, oh 621 00:28:43,400 --> 00:28:46,560 Speaker 3: my goodness, I love it. It's really helping me get particularly 622 00:28:46,560 --> 00:28:48,640 Speaker 3: if I had like a vegan or a vegetarian client 623 00:28:48,640 --> 00:28:51,200 Speaker 3: that wasn't getting in enough protein, Like all was really 624 00:28:51,240 --> 00:28:52,880 Speaker 3: difficult to get a bit of protein in. 625 00:28:53,040 --> 00:28:55,600 Speaker 2: Well, a vegetarian won't be a vegan, will it. 626 00:28:55,760 --> 00:29:01,720 Speaker 3: Yeah, they struggle to get protein in it's. 627 00:29:01,560 --> 00:29:02,080 Speaker 2: Vegetarian. 628 00:29:02,120 --> 00:29:04,240 Speaker 3: Sorry, it's a bit she's had some cold flut tablets. 629 00:29:04,240 --> 00:29:08,360 Speaker 3: Today's vegetarian vegetarian only. Yeah, I agree, Like I think 630 00:29:08,440 --> 00:29:10,640 Speaker 3: occasionally it would be fine, but it's definitely not something 631 00:29:10,640 --> 00:29:13,320 Speaker 3: i'd be writing into a meal plan every single week, because, 632 00:29:13,400 --> 00:29:16,360 Speaker 3: like you, the more artificial sweetness we tend to have 633 00:29:16,400 --> 00:29:19,400 Speaker 3: in the diet, it does tend to drive excessive consumption 634 00:29:19,480 --> 00:29:22,240 Speaker 3: of other sweet food and we've certainly seen the research 635 00:29:22,320 --> 00:29:25,000 Speaker 3: with that where we've had, you know, in studies, obese 636 00:29:25,000 --> 00:29:27,680 Speaker 3: people have been consuming normal type soft drink, you've swapted 637 00:29:27,680 --> 00:29:29,800 Speaker 3: them to diet soft drink, and they don't actually really 638 00:29:29,840 --> 00:29:32,480 Speaker 3: lose weight, They just, you know, then tend to over 639 00:29:32,520 --> 00:29:34,880 Speaker 3: consume other sweet products in the day. So yes, we 640 00:29:35,000 --> 00:29:37,479 Speaker 3: replace out the calories from the diet sweetener, but then 641 00:29:37,520 --> 00:29:39,880 Speaker 3: they tend to go to more, you know, other type 642 00:29:39,920 --> 00:29:43,200 Speaker 3: sweet products. So I'm not a huge fan of artificial sweetness. 643 00:29:43,320 --> 00:29:45,840 Speaker 3: I do prefer if we can get something with a 644 00:29:45,840 --> 00:29:47,760 Speaker 3: bit of steavier or a bit of monk fruit or 645 00:29:47,800 --> 00:29:51,280 Speaker 3: something a more natural type plant based sweetener instead, but 646 00:29:51,320 --> 00:29:53,960 Speaker 3: I'm not against it. Pauls do tend to use a 647 00:29:53,960 --> 00:29:56,640 Speaker 3: lot of artificial sweetness. There is also that Paul's Protein 648 00:29:56,720 --> 00:29:59,160 Speaker 3: Yoga I think we did review, and that's also got 649 00:29:59,320 --> 00:30:01,720 Speaker 3: artificial sweet in it as well, so I'm not against it, 650 00:30:02,000 --> 00:30:03,640 Speaker 3: but it's also not my favorite product. 651 00:30:03,720 --> 00:30:06,520 Speaker 2: Like I wouldn't be writing this again. I don't know. 652 00:30:06,560 --> 00:30:08,160 Speaker 2: I'm torn. It's hard, isn't it. 653 00:30:08,160 --> 00:30:11,280 Speaker 1: We're torn, We're very torn. I probably would say it's 654 00:30:11,320 --> 00:30:12,640 Speaker 1: more like a once a week yogurt. 655 00:30:12,640 --> 00:30:14,160 Speaker 3: I wouldn't do it every day. Yeah, that's how I 656 00:30:14,880 --> 00:30:17,040 Speaker 3: like a diet coke. Not a diet coke. It's like 657 00:30:17,080 --> 00:30:17,800 Speaker 3: a coke zero. 658 00:30:17,880 --> 00:30:19,320 Speaker 1: So I would say to clients, look, I don't want 659 00:30:19,360 --> 00:30:20,480 Speaker 1: you to have it every day, but if you did 660 00:30:20,520 --> 00:30:22,400 Speaker 1: it once a week, it's it's not too bad. 661 00:30:22,400 --> 00:30:24,320 Speaker 2: And we say Paul's are friends at Paul's. 662 00:30:24,320 --> 00:30:25,800 Speaker 1: If you're listening, like you got to get rid of 663 00:30:25,840 --> 00:30:28,720 Speaker 1: the artificial sweetener, man, that's circa nineteen eighties, Like it's 664 00:30:28,760 --> 00:30:32,040 Speaker 1: time to go. So yeah, I think it's an occasional 665 00:30:32,040 --> 00:30:34,240 Speaker 1: It wouldn't be my daily choice based on that, but 666 00:30:34,240 --> 00:30:36,600 Speaker 1: it's certainly interesting and hopefully our friends at Shabanne and 667 00:30:36,640 --> 00:30:39,080 Speaker 1: Yopro replicate it with a natural sweetener very soon. 668 00:30:39,680 --> 00:30:40,400 Speaker 2: All right, Leanne. 669 00:30:40,600 --> 00:30:44,200 Speaker 1: Last segment for the day. Our listener question is I 670 00:30:44,240 --> 00:30:46,720 Speaker 1: want to reduce my cholesterol without taking a statin drug. 671 00:30:46,760 --> 00:30:47,440 Speaker 2: How can I do this? 672 00:30:47,840 --> 00:30:50,400 Speaker 1: And I put this up today actually because doctor America 673 00:30:50,440 --> 00:30:52,840 Speaker 1: A Harbor, who does some great met stuff on menopause, 674 00:30:52,880 --> 00:30:55,880 Speaker 1: did a great summary side on her Instagram about all 675 00:30:55,920 --> 00:30:58,560 Speaker 1: of the dietary changes you could make without resorting to 676 00:30:58,760 --> 00:31:02,280 Speaker 1: a statin drug. Now, I've had this conversation come up 677 00:31:02,320 --> 00:31:06,520 Speaker 1: socially for me recently, where someone I knew had got 678 00:31:06,520 --> 00:31:09,840 Speaker 1: her blood results back in her late forties and she 679 00:31:09,880 --> 00:31:13,200 Speaker 1: had elevated cholesterol, a family history of heart disease, and 680 00:31:13,240 --> 00:31:15,440 Speaker 1: her GP rightly so sent her off for what we 681 00:31:15,480 --> 00:31:18,640 Speaker 1: call a calcification score. Now, I wanted to mention this 682 00:31:18,720 --> 00:31:21,040 Speaker 1: because there'll be a lot of our listeners thinking about 683 00:31:21,120 --> 00:31:24,719 Speaker 1: high cholesterol levels, and we spoke recently about gradually increasing 684 00:31:24,880 --> 00:31:28,240 Speaker 1: LDL levels being indicative of perry and the menopausal phases, 685 00:31:28,640 --> 00:31:31,240 Speaker 1: so very good to be monitoring that. So first of all, 686 00:31:31,280 --> 00:31:34,400 Speaker 1: anyone listening with high cholesterol, you absolutely must go and 687 00:31:34,440 --> 00:31:38,200 Speaker 1: have a calcification score done. Now, this lady's doctor shouldn't 688 00:31:38,200 --> 00:31:40,120 Speaker 1: have waited till she's almost fifty. You should get it 689 00:31:40,160 --> 00:31:43,200 Speaker 1: done as soon as you realize that you have high 690 00:31:43,280 --> 00:31:45,600 Speaker 1: cholesterol and a family history of heart disease, you must 691 00:31:45,640 --> 00:31:48,280 Speaker 1: go and get that scan done. It's an elective scan, 692 00:31:48,400 --> 00:31:50,720 Speaker 1: you will pay for it, but it basically will determine 693 00:31:50,800 --> 00:31:53,600 Speaker 1: if you're at high risk for plaqueforming in the arteries 694 00:31:53,600 --> 00:31:56,480 Speaker 1: of the heart, which is what we know is particularly damaging, 695 00:31:56,560 --> 00:31:59,240 Speaker 1: and in that case you would absolutely need most likely 696 00:31:59,280 --> 00:32:02,600 Speaker 1: to be on a statin drug because the preventative benefits 697 00:32:02,640 --> 00:32:06,040 Speaker 1: that come from protecting the heart muscle and preventing those 698 00:32:06,080 --> 00:32:09,640 Speaker 1: deposits forming plaque in the arteries outweigh the negatives generally 699 00:32:09,680 --> 00:32:12,240 Speaker 1: of taking a statin drug. But all means chat to 700 00:32:12,240 --> 00:32:15,200 Speaker 1: your GP about it, see a cardiologist, but that's in general. 701 00:32:15,240 --> 00:32:17,719 Speaker 1: If you've got a family history that's positive and c calcification, 702 00:32:17,880 --> 00:32:21,200 Speaker 1: you usually will need some medical support. Same for people 703 00:32:21,200 --> 00:32:25,160 Speaker 1: with familiar hypercholesterolemia. The preventative benefits of a good quality 704 00:32:25,200 --> 00:32:28,240 Speaker 1: statin or a statin drug outweigh the negatives. For those 705 00:32:28,280 --> 00:32:31,480 Speaker 1: who don't have calcification scores and sort of cholesterols sitting 706 00:32:31,480 --> 00:32:34,720 Speaker 1: five to six and want to naturally reduce it, there 707 00:32:34,760 --> 00:32:38,760 Speaker 1: are a number of key dietary strategies you can use 708 00:32:39,200 --> 00:32:42,200 Speaker 1: that will help to lower cholesterol. So I'll run through 709 00:32:42,200 --> 00:32:44,080 Speaker 1: some of them because, as I said, Mary Clear however, 710 00:32:44,360 --> 00:32:48,080 Speaker 1: beautifully summarize this on her Instagram account this this morning, 711 00:32:48,080 --> 00:32:51,040 Speaker 1: which I thought was brilliant of the different changes that 712 00:32:51,080 --> 00:32:55,120 Speaker 1: you will get from implementing different dietary changes. So the 713 00:32:55,160 --> 00:32:58,520 Speaker 1: first is that you absolutely want to get some natural 714 00:32:58,520 --> 00:33:02,000 Speaker 1: plant sterols into your diet that is clinically proven to 715 00:33:02,040 --> 00:33:05,920 Speaker 1: reduce cholesterol by about ten percent. And the key ways 716 00:33:05,960 --> 00:33:08,000 Speaker 1: to do that are you can use the milk that 717 00:33:08,040 --> 00:33:11,160 Speaker 1: they've got. We tend not to urge towards the margarines 718 00:33:11,280 --> 00:33:14,080 Speaker 1: because that's adding a sort of more process fat into 719 00:33:14,120 --> 00:33:16,080 Speaker 1: the diet. But what I've been doing with some of 720 00:33:16,080 --> 00:33:19,400 Speaker 1: my clients Leanne, is actually using a plant sterol supplement 721 00:33:19,440 --> 00:33:21,160 Speaker 1: that you can get through a health food store, and 722 00:33:21,200 --> 00:33:25,320 Speaker 1: that will give you the same result without using a margarine, 723 00:33:25,320 --> 00:33:26,200 Speaker 1: which I'm not a fan of. 724 00:33:26,320 --> 00:33:28,880 Speaker 2: You want two to three grams a day of plant sterols. 725 00:33:28,520 --> 00:33:31,800 Speaker 1: Yeah, yes, and that's what you'll get in a supplementary form. Definitely, 726 00:33:31,840 --> 00:33:34,840 Speaker 1: bumping up your intake of soluble fiber and getting thirty 727 00:33:34,880 --> 00:33:38,320 Speaker 1: grams of total fiber crucial because that will naturally help 728 00:33:38,400 --> 00:33:41,200 Speaker 1: to clear out basically the fat in the arteries itself. 729 00:33:41,440 --> 00:33:44,640 Speaker 1: So key foods for that include your oats, include your 730 00:33:44,680 --> 00:33:48,040 Speaker 1: foods like your legumes, chickpeas, lentils, a serve of those 731 00:33:48,080 --> 00:33:52,560 Speaker 1: most days. Certain fruits including apples, peaches, nectarines are all 732 00:33:52,640 --> 00:33:55,479 Speaker 1: rich in soluble fiber. Certainly, a little bit of weight 733 00:33:55,560 --> 00:33:57,960 Speaker 1: loss if you're overweight, losing five percent of body weight 734 00:33:58,000 --> 00:34:00,560 Speaker 1: will help to clinically improve cholesterol level. 735 00:34:00,800 --> 00:34:01,720 Speaker 2: What else am I missing? 736 00:34:01,800 --> 00:34:04,680 Speaker 1: Lanne keeping saturated fat low, So that's when Leanne and 737 00:34:04,720 --> 00:34:08,799 Speaker 1: I are evaluating products, we're looking for foods that have 738 00:34:08,840 --> 00:34:11,680 Speaker 1: got less than three grams of saturated fat perserve because 739 00:34:11,680 --> 00:34:14,240 Speaker 1: we're really trying to keep calories less than ten percent 740 00:34:14,960 --> 00:34:18,240 Speaker 1: at least from saturated fat, which is where choosing extremely 741 00:34:18,320 --> 00:34:21,600 Speaker 1: lean meat, sticking to fish and white meats, and also 742 00:34:21,640 --> 00:34:24,279 Speaker 1: the richest sources of saturated fat in our diets tend 743 00:34:24,280 --> 00:34:28,560 Speaker 1: to be dairy meats and processed foods like banana breads, muffins, pastry, 744 00:34:28,840 --> 00:34:31,520 Speaker 1: so really being quite strict on those foods is important. 745 00:34:32,080 --> 00:34:33,440 Speaker 2: What else, anything that I've missed. 746 00:34:34,080 --> 00:34:36,920 Speaker 3: Exercise is really good because it can help to raise HDL, 747 00:34:36,960 --> 00:34:39,400 Speaker 3: which is our good cholesterol, and help to lower LDL, 748 00:34:39,400 --> 00:34:43,160 Speaker 3: which is that bad cholesterol. So from a public guideline perspective, 749 00:34:43,280 --> 00:34:46,240 Speaker 3: the recommendations are for a healthy adults about one hundred 750 00:34:46,239 --> 00:34:48,880 Speaker 3: and fifty minutes of moderate activity a week. It's not 751 00:34:48,920 --> 00:34:52,040 Speaker 3: a little walk, it's moderate activity a week, so you 752 00:34:52,040 --> 00:34:54,760 Speaker 3: should be sort of huffy puffy and sort of struggle 753 00:34:54,840 --> 00:34:57,080 Speaker 3: to hold a proper conversation. So if you're out walking, 754 00:34:57,120 --> 00:34:59,279 Speaker 3: that's great, you might want to pick up the pace 755 00:34:59,360 --> 00:35:01,520 Speaker 3: a little bit to give you that kind of moderate 756 00:35:01,560 --> 00:35:05,080 Speaker 3: intensity activity. And then lastly, just from a lifestyle perspective, 757 00:35:05,160 --> 00:35:07,760 Speaker 3: alcohol and smoking are huge ones in terms of lowering 758 00:35:07,800 --> 00:35:11,640 Speaker 3: your cholesterol because both alcohol and smoking can raise blood 759 00:35:11,760 --> 00:35:13,920 Speaker 3: traglysrines and so it's not a great thing. 760 00:35:13,960 --> 00:35:15,680 Speaker 2: So really trying to minimize, if not. 761 00:35:15,880 --> 00:35:19,360 Speaker 3: Decrease completely both of these to help improve your liquid 762 00:35:19,440 --> 00:35:21,520 Speaker 3: profile I think are really really important things. 763 00:35:21,840 --> 00:35:23,719 Speaker 1: True, And I always used to like ten walnuts a 764 00:35:23,760 --> 00:35:27,279 Speaker 1: day when I did a lot more cholesterol work. Ten 765 00:35:27,320 --> 00:35:30,200 Speaker 1: walnuts used to get some pretty clinical good results. So yeah, 766 00:35:30,200 --> 00:35:32,520 Speaker 1: these are the steps, but you know it's not for everyone. 767 00:35:32,600 --> 00:35:35,480 Speaker 1: Some people absolutely need a stat and drug, particularly if 768 00:35:35,520 --> 00:35:39,520 Speaker 1: they've got calcification and strong positive family history. If not, 769 00:35:39,640 --> 00:35:42,120 Speaker 1: and it's at a reasonable level for you know, five 770 00:35:42,239 --> 00:35:44,480 Speaker 1: six and you can bring it down, but certainly if 771 00:35:44,480 --> 00:35:46,640 Speaker 1: you've got familiar levels which are up seven to eight 772 00:35:46,640 --> 00:35:48,960 Speaker 1: and above, you probably will need to consult the GP 773 00:35:49,120 --> 00:35:51,759 Speaker 1: or cardiologists for the extra support because the benefits that 774 00:35:51,800 --> 00:35:55,200 Speaker 1: come with protecting that half muscle far outwigh the negatives. 775 00:35:55,520 --> 00:35:57,960 Speaker 1: And keep in mind that fifty is too late. You 776 00:35:58,000 --> 00:36:00,040 Speaker 1: should be well on top of your cholesterol levels in 777 00:36:00,040 --> 00:36:03,200 Speaker 1: your late thirties and forties because damage will have occurred 778 00:36:03,239 --> 00:36:05,120 Speaker 1: by your fifties if you've left it that late. So 779 00:36:05,280 --> 00:36:08,480 Speaker 1: don't think, oh, it's gradually increasing, but it's okay. If 780 00:36:08,480 --> 00:36:10,600 Speaker 1: it's gradually increasing, do something about it now. 781 00:36:11,000 --> 00:36:12,799 Speaker 3: And a really good reminder just to go and get 782 00:36:12,800 --> 00:36:14,439 Speaker 3: a blood test if you haven't had a blood test 783 00:36:14,440 --> 00:36:17,040 Speaker 3: in the last sort of twelve months, particularly if you're 784 00:36:17,040 --> 00:36:20,279 Speaker 3: a female going through those per menopause all years, head 785 00:36:20,320 --> 00:36:22,880 Speaker 3: off to your GP and get some blood cholesterol levels 786 00:36:22,960 --> 00:36:26,600 Speaker 3: checked because perimenopause itself can tend to increase. 787 00:36:26,280 --> 00:36:27,440 Speaker 2: Blood cholesterol levels. 788 00:36:27,480 --> 00:36:30,040 Speaker 3: So really really good idea for all busy women or 789 00:36:30,120 --> 00:36:32,239 Speaker 3: women who listen to the podcast to go and get 790 00:36:32,320 --> 00:36:33,799 Speaker 3: a yearly blood test. 791 00:36:33,880 --> 00:36:34,759 Speaker 2: Not just cholesterol. 792 00:36:34,760 --> 00:36:37,239 Speaker 3: There's a few other things we recommend, but absolutely stay 793 00:36:37,280 --> 00:36:39,800 Speaker 3: on top of your cholesterol in those peri years because 794 00:36:39,840 --> 00:36:41,120 Speaker 3: it does tend to increase. 795 00:36:41,520 --> 00:36:44,000 Speaker 2: Yeah. True, And now how's the voice saying you're preserved? 796 00:36:44,239 --> 00:36:45,320 Speaker 2: Nothing else gone great? 797 00:36:45,400 --> 00:36:47,040 Speaker 3: I only had a couple of cops, only had to 798 00:36:47,120 --> 00:36:50,520 Speaker 3: edit out a co few times or JOm me to 799 00:36:50,520 --> 00:36:52,000 Speaker 3: finish it off. Yeah, why don't you just do a 800 00:36:52,000 --> 00:36:55,319 Speaker 3: guest appearance let's go. Yeah, sure, thing alright. So that 801 00:36:55,360 --> 00:36:57,239 Speaker 3: brings us to the end of the nutrition catch for 802 00:36:57,280 --> 00:36:59,600 Speaker 3: another week. And if you know that your dad needs 803 00:36:59,600 --> 00:37:01,279 Speaker 3: a little bit more protein or a little bit of 804 00:37:01,320 --> 00:37:04,960 Speaker 3: cretine in your diet, check out our scientifically formulated range 805 00:37:05,000 --> 00:37:08,240 Speaker 3: of supplements designed by experts I must say at designed 806 00:37:08,239 --> 00:37:11,080 Speaker 3: bydietitians dot com. Thank you for listening, have a nice 807 00:37:11,080 --> 00:37:13,760 Speaker 3: Sistar and we will catch you in the next podcast episode. 808 00:37:13,960 --> 00:37:19,160 Speaker 2: Go for a walk, see you too,