Latest / The You Project / #1777 Little Miss Oversharer - Dr. Denise Furness

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#1777 Little Miss Oversharer - Dr. Denise Furness · The You Project

0:00
Speaker 1: I'll get a team. Welcome to another and so know
0:02
Speaker 1: the Bloody show. Doctor Denise Faness joins us. She's becoming
0:06
Speaker 1: a regular this year. Not she's becoming irregular. She's becoming
0:10
Speaker 1: a regular here at Tea. Well she's quite irregular, isn't she?
0:15
Speaker 1: But we love her for that.
0:16
Speaker 2: Hi, Hi, you know what, I'm actually still regular even
0:21
Speaker 2: though I'm I'm going to be forty seven this year.
0:24
Speaker 2: So that's just where my head went with menstrual cycles.
0:27
Speaker 2: I'm not sure about anyone else, but you know, even
0:30
Speaker 2: though I'm in that stage of perimenopause, I'm still regular.
0:33
Speaker 2: Just in case the listeners were interested in that.
0:37
Speaker 1: Well, you told me before, although like literally sixty seconds ago,
0:42
Speaker 1: you said, we're not going to talk about my stuff,
0:44
Speaker 1: my bodily whatever. We're just going to talk science and
0:47
Speaker 1: then straight away. But look while we're there, because it
0:50
Speaker 1: is science, right, and our audience is predominantly female, and also,
0:56
Speaker 1: give or take, you're almost our typical mographic, right, you know,
1:02
Speaker 1: mid something forty lady. I'm being very generalizing here because
1:07
Speaker 1: we do have a broad cross section of men and
1:09
Speaker 1: women of all ages and all kind of you know,
1:13
Speaker 1: kind of backgrounds and year Hello, shout out to yeah,
1:19
Speaker 1: group of fucking weirdos, We love you. I was I
1:23
Speaker 1: going to say, yeah, So is that do you think
1:26
Speaker 1: that how like when perimenopause happens, when menopause happens, Is
1:31
Speaker 1: that completely I don't know the answer to this, is
1:34
Speaker 1: that completely genetic? Is that ninety percent genetic? Is that
1:37
Speaker 1: influenced by lifestyle and behavior?
1:40
Speaker 2: And so influenced by lifestyle and behavior. Yes, there's a
1:45
Speaker 2: genetic component. For example, girls will often get their menstrual
1:50
Speaker 2: cycle at a similar time than their parents, you know,
1:52
Speaker 2: earlier or later, and same with perimenopause. Menopause can happen
1:56
Speaker 2: at similar ages. We don't know the exact genes, but
2:00
Speaker 2: we do think they're Like with everything, there's there's a
2:03
Speaker 2: genetic component. However, we also know that diet and lifestyle
2:09
Speaker 2: play a big role in in not just the timing,
2:13
Speaker 2: but also the the exacerbated symptoms that some women experience. So,
2:19
Speaker 2: for example, hot flashes are more common in women that smoke.
2:24
Speaker 2: You know, there are links with cortisol and palpitations, which
2:28
Speaker 2: is something that I often have when I'm when I'm
2:31
Speaker 2: highly stressed. I thought my thyroid issues might have been
2:33
Speaker 2: coming back but my thyroid is is absolutely fine. No
2:37
Speaker 2: nowhere near you know, hyper thyroid. So when I am
2:42
Speaker 2: traveling now, so I'm fine, I'm at home, I'm relaxed.
2:46
Speaker 2: I'm not having any perimenopause symptoms at the moment. I
2:49
Speaker 2: if anyone can see this, I might look hot and red.
2:51
Speaker 2: That's because it is humid as up here right now.
2:55
Speaker 2: I'm hot. But when I'm traveling and I'm on the
2:59
Speaker 2: other side the world and I'm missing out on sleep
3:02
Speaker 2: and I'm up on stage and the stress is kicking in,
3:06
Speaker 2: perimenopause kicks me in the butt. I'm obviously not sleeping well,
3:09
Speaker 2: but I start getting the hot flashes sometimes when I'm
3:12
Speaker 2: speaking on stage. Just calm and you're like, and I
3:19
Speaker 2: thought it was just a hot flash. And one of
3:22
Speaker 2: the last events I did in Dubai, after doing five
3:24
Speaker 2: talks in two days, mind you, and then coming back
3:27
Speaker 2: from everything, I had a moment I just thought it
3:30
Speaker 2: was one of the hot flashes, and I was like,
3:33
Speaker 2: oh goodness, like this is really taking over. So I
3:37
Speaker 2: kind of stepped back and leant on the lectern and
3:40
Speaker 2: it was sort of like almost I couldn't get my breath.
3:43
Speaker 2: I mean, I'm someone who's pretty animated anyway and whatever.
3:45
Speaker 2: But I was like, wow, like I almost feel like
3:47
Speaker 2: I'm going to faint. I can't get my breath palpitations.
3:51
Speaker 2: And it was a good group, was like thirty doctors,
3:54
Speaker 2: and I kind of just threw it back to them.
3:56
Speaker 2: Of course, they could probably just think, what's going on
3:59
Speaker 2: with her? Know something's happening. But we were talking about health.
4:03
Speaker 2: Actually I think I was talking about hormone genetics and perimenopause.
4:06
Speaker 2: But I just asked a question to everyone to generate
4:10
Speaker 2: some conversation, and thank god, it worked, like amongst them,
4:13
Speaker 2: they just started having a conversation. But it gave me
4:17
Speaker 2: a minute or so just to breathe, get my head together,
4:21
Speaker 2: because I was like, god, am I going to fall over?
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Speaker 2: I can't even get the words out, you know.
4:25
Speaker 1: I was all right.
4:26
Speaker 2: But I came back and she saw a perimenopause doctor
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Speaker 2: and I spoke to her and I said, when I'm away,
4:31
Speaker 2: these hot flashes are getting worse. She said, that's not
4:33
Speaker 2: a hot flash, that's a panic attack. I was like, wow,
4:36
Speaker 2: I don't have panic attacks. I don't have you know, anxiety.
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Speaker 2: That's not me. And she said it's really common in perimenopause,
4:44
Speaker 2: and when she explained it, I was like, well, yeah,
4:46
Speaker 2: I guess it wasn't a typical hot flash. I was
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Speaker 2: out of breath. I did feel like I couldn't cope
4:50
Speaker 2: for a second, so I didn't realize. For those of
4:54
Speaker 2: you out there, some of you might know that panic
4:57
Speaker 2: attacks are one of the symptoms that occur in perimen pause.
5:01
Speaker 2: But from my own personal experience, it is when I'm
5:04
Speaker 2: under high stress. And then if we want to get
5:07
Speaker 2: to the science, the science actually shows, like forget my
5:12
Speaker 2: personal experience, we actually have evidence to show that cortisole
5:16
Speaker 2: does increase risk of some of these symptoms. So if
5:18
Speaker 2: you're dealing with chronic stress having some quarterzole issues, the
5:22
Speaker 2: other big one that you want to get in check
5:24
Speaker 2: is blood glucose because that affects things as well. So
5:28
Speaker 2: for those of you listening out there who might just think,
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Speaker 2: oh God, I've got perimenopause, all this stuff is happening.
5:33
Speaker 2: If you can get in your weight in check, get
5:35
Speaker 2: your stress in check, you know, maybe get a continuous
5:38
Speaker 2: blood glucose monitor, put in some good sleep hygiene, you know,
5:42
Speaker 2: work on your diet. Actually, in all honesty, this is
5:45
Speaker 2: not fluffy stuff like we have evidence to show and
5:48
Speaker 2: I actually have a three look at me, go here,
5:51
Speaker 2: we weren't even going to talk about this topic. I
5:54
Speaker 2: have a three step process with my women. So first
5:59
Speaker 2: step is the diet and lifestyle. So let's talk about exercise.
6:04
Speaker 2: Let's talk about diet, and in all honesty, some cases,
6:07
Speaker 2: that is enough. Just these tweaks can be game changing.
6:11
Speaker 2: Then we have level two. When we've implemented these things
6:15
Speaker 2: and you know, things aren't working, we go to supplements.
6:19
Speaker 2: So there are particular supplements, herbals, vitamins, things you can
6:23
Speaker 2: give that might add a little bit of extra edge.
6:26
Speaker 2: And then when that doesn't work and they might actually
6:29
Speaker 2: be suffering because for some women that actually genuinely is
6:32
Speaker 2: affecting their mood, their ability to work, you know, it
6:35
Speaker 2: can be quite serious. Then we think about hormone replacement therapy.
6:40
Speaker 1: So that is my Yeah, wow, so one is sorry,
6:44
Speaker 1: I'm taking notes like I'm a fucking student at UNI
6:47
Speaker 1: because I'm learning. So okay, so a couple of things
6:52
Speaker 1: you gave us a lot then, right, so can hit
6:54
Speaker 1: the brakes for one second? Yeah all right? And also
6:58
Speaker 1: I'm a dude, so this is not definitely not my
7:00
Speaker 1: area of expertise. It's good that I had to point
7:04
Speaker 1: out to you that I was a dude.
7:05
Speaker 2: I'm not sure why I wasn't sure, so I'm glad
7:07
Speaker 2: you No, we'll just look just clearing up for everyone.
7:12
Speaker 1: Okay, firstly, I know what it is, but tell everyone
7:16
Speaker 1: what a blood glucose monitor is, why why it might
7:22
Speaker 1: be for some people A good idea to what is
7:24
Speaker 1: it and why might it be a good thing for
7:26
Speaker 1: some people to use? So your blood glucose is an
7:32
Speaker 1: indication of how well you're managing your carbohydrates.
7:38
Speaker 2: So some people will consume carbs. And this does actually
7:42
Speaker 2: have a significant genetic component. By the way, some of
7:45
Speaker 2: us tolerate carbohydrates really well. We've got certain genes. We
7:49
Speaker 2: just we do things a bit differently. So genetically some
7:51
Speaker 2: of us are a bit more sensitive. But then when
7:54
Speaker 2: we enter perimenopause, and it's not just perimenopause too, I
7:57
Speaker 2: believe even with andropause, I think men and women as
8:01
Speaker 2: we start to have these hormonal changes, all of us,
8:04
Speaker 2: regardless of genetics, we become we just don't tolerate the
8:08
Speaker 2: carbohydrates so well. We're not as effective as managing those
8:12
Speaker 2: blood sugars, so we want to look at these blood
8:15
Speaker 2: sugar levels. It's very much dependent on a hormone called insulin.
8:18
Speaker 2: You want to have good insulin response. It takes the blood,
8:21
Speaker 2: you know, the glucose out of the blood and puts
8:23
Speaker 2: it in the muscles if you're exercising, or it might
8:26
Speaker 2: store it as fat, but we really want to have
8:29
Speaker 2: that good blood glucose control. It affects mood and energy
8:32
Speaker 2: and all sorts of things. So we know that that
8:35
Speaker 2: is more likely to become a bit imbalanced and that
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Speaker 2: the body's not working so well, so we can measure it. Typically,
8:41
Speaker 2: someone might go to the doctor and get their blood
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Speaker 2: glucose or even glucose and insulin, or we even have
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Speaker 2: a marker called HbA one C and that particular marker
8:53
Speaker 2: is probably a little bit better than glucose. Doesn't mean
8:55
Speaker 2: you shouldn't get your glucose, but your glucose obviously you
8:59
Speaker 2: know you're doing a randomlood glucose or fasted. It's something
9:02
Speaker 2: that can change very quickly, whereas a HbA one sees
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Speaker 2: a bit more of an indication of what your blood
9:08
Speaker 2: glucose is likely to have been over sort of a
9:10
Speaker 2: three month period. So typically that's what a lot of
9:13
Speaker 2: people listening would have had done. But we also have
9:17
Speaker 2: what's called a continuous blood glucose monitor, where you literally
9:21
Speaker 2: stick a little device on the back of the arm
9:24
Speaker 2: and it will be measuring your blood glucose all the time,
9:28
Speaker 2: and it's connected to an app that you can have
9:30
Speaker 2: on your phone, and then when you eat a certain food,
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Speaker 2: you can be like, oh my god, I ate a
9:35
Speaker 2: potato chip and my glucose has just skyrocketed, or I've
9:40
Speaker 2: just yelled at my kids, and oh my god, that
9:44
Speaker 2: has spiked my cortisole, and that cortisole is now causing
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Speaker 2: my liver to pump glucose out because it thinks I'm stressed,
9:51
Speaker 2: I've got a fight or flight. So the continuous glucose
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Speaker 2: monitor is actually allowing you in real time to look
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Speaker 2: at how your spot, your body, not your spody, everyone,
10:02
Speaker 2: just your body, how your body is reacting to environmental
10:08
Speaker 2: stresses and also to the foods you eat. So you
10:12
Speaker 2: then can be like, wow, I thought this was a
10:15
Speaker 2: healthy food for me, and it's not. All these foods
10:17
Speaker 2: that I kind of knew weren't healthier actually really not
10:20
Speaker 2: good for me, or it's more my lifestyle or the
10:23
Speaker 2: nights that I only get that I stay up and
10:25
Speaker 2: watch Netflix and I get an hour or two less sleep.
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Speaker 2: The whole next day, my blood glucose is high. So
10:32
Speaker 2: it's really powerful stuff if you want to take the
10:36
Speaker 2: lifestyle action, because it can guide you on what could
10:40
Speaker 2: be working and what's not. So I don't know for
10:43
Speaker 2: allowed to mention companies. If we're not, then then we
10:45
Speaker 2: won't sure. Yeah, so if you want to look into this,
10:51
Speaker 2: we have Vivally here in Australia. We're predominantly Australian audience. Yeah,
10:56
Speaker 2: predominantly yeah, yeah, So Vibally is the play to go
11:00
Speaker 2: in my opinion. By the way, there might be others,
11:02
Speaker 2: and if there are, feel free to flood the U
11:05
Speaker 2: Project and Craig with that information.
11:07
Speaker 3: But to my knowledge, yeah, exactly, and then you can
11:11
Speaker 3: do we could do a review on.
11:12
Speaker 2: The companies I know. But Vivally is really good. I
11:16
Speaker 2: will disclose that I know Michelle Woolhouse really well, but
11:19
Speaker 2: I have no connections to the company, but I trust her.
11:21
Speaker 2: She's an amazing GP. She's founded this with someone else
11:25
Speaker 2: that does all the tech. I mean, they're obviously using
11:27
Speaker 2: devices that are produced you know, around the world, but
11:30
Speaker 2: they've put the company together. You can do testing through
11:34
Speaker 2: a practitioner, like for example, someone can do this through
11:37
Speaker 2: me and then I can look in the back end
11:39
Speaker 2: and get even more data. But you don't even need
11:41
Speaker 2: a practitioner. You could just go into vibally. It's really
11:45
Speaker 2: not that expensive. I shouldn't say that. You don't know
11:47
Speaker 2: everyone's at To me, it's not too expensive when you
11:51
Speaker 2: consider your health. You know, for a couple of hundred
11:53
Speaker 2: dollars and they're always having great specials. Get on the
11:56
Speaker 2: email list. You can then get the device, so you
12:00
Speaker 2: can get the app. You know, you probably only need
12:02
Speaker 2: to do it for a few weeks. I don't think
12:04
Speaker 2: people need to do this long term. Most of us
12:07
Speaker 2: have pretty set patterns unless you have some you know,
12:10
Speaker 2: really a change in your life, or you want to
12:13
Speaker 2: do it longer. But a few weeks of tracking can
12:15
Speaker 2: give you so much information, and then if you want
12:18
Speaker 2: to do it again, once you get the device, you
12:19
Speaker 2: can buy more of the little things that you stick
12:21
Speaker 2: on your arm. But Vivally are really good. As I said,
12:25
Speaker 2: they've actually got a lot of support. So even if
12:28
Speaker 2: you don't go through a practitioner. They've got a Facebook group,
12:31
Speaker 2: they've got dietitians and I'm told from people that have
12:35
Speaker 2: used it. I've not looked in the Facebook group. I'm
12:38
Speaker 2: not part of it, but apparently there's lots of support
12:41
Speaker 2: in there as well and actually have yeah, other support
12:44
Speaker 2: services with it.
12:46
Speaker 1: Amazing And by the way, you can always promote whatever
12:49
Speaker 1: you want as long as you think it's a good
12:50
Speaker 1: thing and you're not getting a financial kickback, and which
12:54
Speaker 1: you're not. And it's like, but I promise, Yeah.
12:57
Speaker 2: I had a meeting with them in December, an organized
13:01
Speaker 2: mine where now what the twenty fourth of January, I
13:05
Speaker 2: still have not stuck this thing on my arm. I
13:07
Speaker 2: have two things here. I've got a mirror device check
13:10
Speaker 2: my hormones every day because I'm in perimenopause, and I
13:13
Speaker 2: have mine which I haven't done yet. But you know,
13:16
Speaker 2: they're the company that I'm going to use because I
13:18
Speaker 2: am in perimenopause of course, so I want to explore
13:22
Speaker 2: this as well. But yeah, they're definitely who I don't
13:25
Speaker 2: even really think we I don't know what other companies
13:28
Speaker 2: we even have here, to be completely honest. In Australia,
13:30
Speaker 2: there's a lot in America.
13:31
Speaker 1: But here's one of the things about like, I think people, well,
13:35
Speaker 1: I've known you for a long time, and you're not
13:37
Speaker 1: a self promoter on any level. You're not a snake
13:40
Speaker 1: oil salesperson, you know, and so when you recommend something,
13:45
Speaker 1: people listen and people respect it. It's like I don't
13:49
Speaker 1: sell stuff. Even when I sell my own workshops or programs,
13:53
Speaker 1: I'm very uncomfortable, you know. It's like I don't like
13:56
Speaker 1: doing it. I even say, look, this is not for everyone.
14:00
Speaker 1: You might not be for you, you might hate it
14:02
Speaker 1: might work for you, but this is what I'm doing.
14:04
Speaker 1: This is when it is have a read see if
14:07
Speaker 1: it resonates, you know. But I think that, you know,
14:10
Speaker 1: being able to point people in the direction of a
14:12
Speaker 1: resource that might be of value to them is actually
14:16
Speaker 1: really important when we get the opportunity. All right, I
14:19
Speaker 1: want to ask you a couple of things. So are
14:21
Speaker 1: you saying that these blood glucose monitor monitors also will
14:26
Speaker 1: give you an update on your quarters old level? Like
14:29
Speaker 1: does it?
14:31
Speaker 2: Well, it will help you understand. Sorry I mentioned quarters
14:36
Speaker 2: on they're probably jumping in. So let's just say I
14:39
Speaker 2: think I said that after the sleep. What I meant
14:41
Speaker 2: to say was your blood glucose would be higher the
14:44
Speaker 2: next day after not getting as much sleep. But the
14:47
Speaker 2: reason I probably miss said that is because the likely
14:51
Speaker 2: mechanism why why would your blood glucose be high if
14:56
Speaker 2: your diet's not changing and you've eaten those foods before.
14:59
Speaker 2: It's because when you have higher cortisole, cortizole being that
15:04
Speaker 2: stress hormone that triggers the liver to do something called gluconeogenesis. Basically,
15:10
Speaker 2: it's going to push out, you know, the glucose because
15:15
Speaker 2: cortisoles like, we're in trouble, so are we going to run?
15:18
Speaker 2: Are we going to fight? So we want glucose in
15:21
Speaker 2: the blood because that is fast energy, so when we're
15:25
Speaker 2: a bit stressed. So this is the other really good
15:30
Speaker 2: thing about a blood glucose monitor, even if you're not
15:32
Speaker 2: thinking about just understanding you know, perimenopause and if these
15:36
Speaker 2: things are increasing, you know, if your blood sugars are
15:39
Speaker 2: linked directly with say your hot flashes or some other symptoms.
15:44
Speaker 2: This is also really interesting to understanding weight management and
15:48
Speaker 2: stuff too, because some people might have some issues around
15:53
Speaker 2: glucose and insulin and potentially there's a stress response and
15:58
Speaker 2: that's what's holding them back. It's not just about the
16:01
Speaker 2: foods they're eating.
16:03
Speaker 1: You know, back in the old days, back in the
16:05
Speaker 1: old age, when you were just a back and teenager.
16:07
Speaker 1: But back in the old days when Harper's which was
16:12
Speaker 1: Australia's first pet studios, when they kind of had life
16:16
Speaker 1: breathed into them by yours truly. So the first center
16:19
Speaker 1: was nine ninety, so that's thirty five years ago, pre
16:22
Speaker 1: all the apps and pre all the tech and you know,
16:25
Speaker 1: so we used to have basically diaries which are really comprehensive,
16:31
Speaker 1: and we would get our clients to record what time
16:34
Speaker 1: they woke up, what time they went to bed, you know, supplements, water, booze, medication,
16:41
Speaker 1: strength training, cardio training, energy levels, mood like, as much
16:47
Speaker 1: stuff as and this is you know, preceding everything we
16:50
Speaker 1: have now, which is fucking amazing, but even that old
16:54
Speaker 1: fashion kind of way of diorizing all of these physiological
16:59
Speaker 1: variables and all these lifestyle and exercise and nutritional variables.
17:03
Speaker 1: And I did it for two main reasons, three main reasons.
17:07
Speaker 1: So one was, you know, if I trained Denise and
17:11
Speaker 1: Denise doesn't know what the fuck is up, and I
17:13
Speaker 1: trained Denise on Monday night, at seven and Wednesday night
17:16
Speaker 1: at seven, so Denise turns up with her diary and
17:19
Speaker 1: now I've got forty eight hours of information from Monday night.
17:23
Speaker 1: And if you're being honest and accurate, it's really great
17:26
Speaker 1: for me because I can see everything from sleep to
17:29
Speaker 1: water intake, to energy levels, to mood to breakfast, lunched dinner,
17:34
Speaker 1: micro's macros, and it gives me an insight into So
17:37
Speaker 1: I've got the body and the human and now I've
17:39
Speaker 1: got the data from what the person is doing to
17:42
Speaker 1: their body and now in real time where and then
17:45
Speaker 1: we're doing body composition test and fitness and strength test.
17:48
Speaker 1: And it wasn't perfect science, but it was pretty good science.
17:51
Speaker 1: It was at the very least indicative, right, And I
17:57
Speaker 1: love that idea. And we've now evolved to the point
18:00
Speaker 1: where we stick things in your arm that tell us
18:03
Speaker 1: you know your blood sugar in real time or your
18:05
Speaker 1: blood glucose levels in real time following a meal. I
18:09
Speaker 1: spoke I spoke recently with a guest about this idea
18:12
Speaker 1: that I think is crucially important but really not done
18:17
Speaker 1: very much, and that is learning to understand how your
18:22
Speaker 1: body responds to all of these different variables, whether that
18:26
Speaker 1: is you know four hours sleep versus your normal eight,
18:30
Speaker 1: whether not that is you know two letters of water
18:32
Speaker 1: versus one or obviously there's a lot of variability around
18:36
Speaker 1: temperature and sweating and all of that, but micros and
18:39
Speaker 1: macros and energy in and out, and the way that
18:43
Speaker 1: your body responds to training big muscle groups versus little
18:46
Speaker 1: muscle groups, or three days a week of strength training
18:49
Speaker 1: versus four, or running versus walking, or like, I think
18:53
Speaker 1: it's in our interest to try to understand how the
18:56
Speaker 1: fuck not not how does blood sugar work or how
19:00
Speaker 1: do carbs work, but how does my body work with carbs?
19:04
Speaker 1: How does my body work with strength training? How does
19:09
Speaker 1: like what's perimenopause for me? Because it won't be the
19:13
Speaker 1: same experience for Denise or Sally or Diane or whoever. Right,
19:17
Speaker 1: is this individual kind of awareness and understanding of how
19:22
Speaker 1: our body works as separate to how bodies work in general.
19:31
Speaker 2: And I think, as you mentioned, well, there's a few
19:34
Speaker 2: things there, but just getting onto the differences. Not only
19:37
Speaker 2: do women experience perimenopause symptoms differently, what I'm finding is
19:43
Speaker 2: the symptoms are not consistent. Like it's started. I wasn't
19:46
Speaker 2: sure if it started there's a few hot flashes and
19:50
Speaker 2: things like I'd even be on a cons doing a
19:51
Speaker 2: zoom and I'm not even stressed out, Like I could
19:53
Speaker 2: just feel the sort of heat wave and then everything
19:56
Speaker 2: went away for a while, and I realized this is
19:59
Speaker 2: how I started, I guess, understanding firsthand and then doing
20:02
Speaker 2: the research into things that influence the symptoms. Because when
20:08
Speaker 2: I did the bioage study, that reversing biological age study,
20:11
Speaker 2: I was very focused on my health. And by the way,
20:13
Speaker 2: what you talk about with the diary in the tracking,
20:16
Speaker 2: there's also the benefit of when you're writing things down,
20:19
Speaker 2: you're actually not so mindless. You're actually thinking, I am
20:23
Speaker 2: eating this and I'm going to write it down. I'm exercise.
20:26
Speaker 2: So sometimes we do things on autopilot. We're just not
20:29
Speaker 2: even thinking, and.
20:32
Speaker 1: I just say, you're exactly right. There was two other bits,
20:35
Speaker 1: and one of them was that awareness, understanding and accountability,
20:40
Speaker 1: you know, and just like learning that kind of education
20:44
Speaker 1: piece around Oh when I this, this is how I
20:48
Speaker 1: feel or this is managing. Sorry to interrupt, but yeah,
20:50
Speaker 1: you're right. I didn't finish my list of benefits.
20:53
Speaker 2: Yeah, and it's so true because I have the knowledge,
20:55
Speaker 2: it's not like, I don't have the knowledge what to do.
20:57
Speaker 2: But I'll be completely honest. It doesn't mean I do
20:59
Speaker 2: the right thing all the time, but there are moments
21:02
Speaker 2: where I'm very focused. And when I was running the
21:04
Speaker 2: bioage study about reversing biological age, there was a few things.
21:09
Speaker 2: One I obviously one of the benefits, but my biological
21:12
Speaker 2: age was so much older the first time I did
21:14
Speaker 2: the test, so it scared the shit out of me.
21:19
Speaker 2: But I was you know, it was a fit. There
21:21
Speaker 2: was the diet component. I probably wasn't as good with
21:23
Speaker 2: the exercise. It hurt my shoulder. I was sort of
21:25
Speaker 2: out for about six weeks. Mind you. What was good
21:29
Speaker 2: is that when I had my shoulder, I was told
21:32
Speaker 2: I needed a like a quartizone injection stuff, and I
21:35
Speaker 2: didn't do any of the stuff they said it just
21:37
Speaker 2: got better. So I guess, you know, taking care of
21:40
Speaker 2: my health. Because I was even having trouble sleeping on
21:42
Speaker 2: that side. It was quite painful. I'd stopped playing netball
21:45
Speaker 2: for a little while, but anyway, getting back to it,
21:48
Speaker 2: while I was doing the study, all of my symptoms stopped.
21:52
Speaker 2: And the interesting thing is at the start, I didn't
21:55
Speaker 2: even notice, like I just didn't notice. And then it
21:58
Speaker 2: was quite a while before they came back after the
22:01
Speaker 2: study finished, and I guess, you know, i'd kind of
22:03
Speaker 2: just dropped off with the supplements a bit and just
22:05
Speaker 2: old habits and I guess starting to travel again, and
22:08
Speaker 2: then I was like, oh, wow, all my very menopause
22:11
Speaker 2: symptoms went away. And then I'm like, well, is that normal?
22:14
Speaker 2: Did they start? And then they stopped for six months
22:17
Speaker 2: and they come back. No one really knows what's normal.
22:20
Speaker 2: And then because things started really noticing it towards the
22:24
Speaker 2: end of last year, and mind you had a lot
22:25
Speaker 2: of travel as well, my intention was to get back
22:29
Speaker 2: on that protocol to see if it would stop all
22:31
Speaker 2: the symptoms, because I was like, oh, you know, maybe
22:33
Speaker 2: I'm onto something here, and the research i'd done in
22:35
Speaker 2: between did show that. As I said, not that I smoke,
22:38
Speaker 2: but smoking is associated with exacerbated symptoms, being overweight, people
22:42
Speaker 2: that don't exercise. You know, there's a lot of things
22:45
Speaker 2: that are actually clearly shown to be linked with a
22:49
Speaker 2: lot of these menopausal symptoms. But everything's kind of gone
22:52
Speaker 2: away again. So I actually haven't got back on the
22:55
Speaker 2: protocol yet, so deep down, I'm actually a bit disappointed
22:57
Speaker 2: because I was like, well, if I start the protocol,
23:00
Speaker 2: everything's kind of stopped. But I've also been on Christmas
23:03
Speaker 2: holidays and I've been at the beach, I've been swimming
23:05
Speaker 2: in the pool, haven't been working as much. But they're
23:10
Speaker 2: definitely you know your original question, Yes, there is an
23:15
Speaker 2: environmental influence. We have research for that, and if you
23:20
Speaker 2: believe the research we have. I've really only seen one
23:23
Speaker 2: study that was a very good study. It is suggesting
23:27
Speaker 2: that perimenopausal symptoms are getting worse from decades before. And
23:34
Speaker 2: it's a good paper. If anyone's interested, I don't know
23:37
Speaker 2: I anyoneants to read science, I can send it to you.
23:39
Speaker 2: It's a really interesting paper. But what I liked about
23:43
Speaker 2: that paper because it's a bit more conservative conventional science
23:46
Speaker 2: and research. It did bring in a comment at the end,
23:49
Speaker 2: which is something I haven't mentioned yet, is that they
23:52
Speaker 2: wonder if this increase in chemicals and toxins, which so
23:57
Speaker 2: many of them are ender crime disruptors they influence cell hormones,
24:01
Speaker 2: are what is exacerbating these symptoms because some women I
24:05
Speaker 2: see some of these women, they are struggling their mental health,
24:09
Speaker 2: their mood, their ability to think, they're really thrown by this.
24:13
Speaker 2: Some women leave their jobs. They just aren't ope anymore.
24:17
Speaker 1: Do you know. There's another really interesting thing around this. So,
24:22
Speaker 1: like I'm strict, like I'm pretty disciplined, I don't have
24:25
Speaker 1: great genetics, and in order for me to optimize my genetics,
24:30
Speaker 1: I've always had to be quite disciplined and you know,
24:34
Speaker 1: have a good accountability process and just make good decisions
24:38
Speaker 1: and consistently do good things right, which wasn't always easy,
24:41
Speaker 1: but you eventually get to the point where you've created
24:43
Speaker 1: a new normal. So but some people would look at
24:47
Speaker 1: how I live and go, oh fucking hell, you're you're
24:50
Speaker 1: a maniac, like you're Then I look at other people
24:53
Speaker 1: that I know, and I'm basically a fat slob compared
24:55
Speaker 1: to some people that I know, you know, people who
24:58
Speaker 1: are full on right. So I don't know that this
25:01
Speaker 1: is probably a name for this, but I've got a
25:07
Speaker 1: few people I don't want to mention, male or female.
25:09
Speaker 1: But there's one person that springs to mind that I
25:11
Speaker 1: know where they are. They are obsessed about I mean everything,
25:18
Speaker 1: the water, the food, the wheather, food came from the
25:22
Speaker 1: soil that was grown in the you know, And I'm
25:25
Speaker 1: not saying that none of that matters, but they have
25:29
Speaker 1: so much anxiety around all of Like, I think their
25:34
Speaker 1: anxiety and their stress and their fear is creating I
25:39
Speaker 1: think that the negatives from that are overwriting the benefits
25:43
Speaker 1: from eating fucking free range eggs or whatever it is.
25:46
Speaker 1: Like this person, their default setting is Like I met
25:54
Speaker 1: them and had a well, they don't drink coffee, and
25:57
Speaker 1: I poured them a glass of water, sparkling water. They
26:04
Speaker 1: wouldn't drink it. I mean, which is okay, that's fine,
26:09
Speaker 1: but I could see I'm like they were thirsty too.
26:14
Speaker 1: They're like, oh, I don't drink bubbly water, and I'm like, well,
26:19
Speaker 1: I go. And you know, I could see the anxiety
26:23
Speaker 1: on the water.
26:24
Speaker 2: That's the Melbourn tap water been probably worse than the
26:26
Speaker 2: bubbly water because that's got all the chlorine and the
26:28
Speaker 2: chemicals and the stuff. Do you drink Melbourn tap water?
26:31
Speaker 2: By the way, Yeah, I don't know about that. We
26:34
Speaker 2: actually spoke about anyway. But I had the filter when
26:37
Speaker 2: I was in Melbourne. I'm their reverse osposis filter with
26:39
Speaker 2: the mineral re minerals actually, And then I'm going to
26:43
Speaker 2: tell you what I think. Yes, well, I mean.
26:46
Speaker 1: Look, and of course they can do whatever they want,
26:48
Speaker 1: but of course, and I recommend, like, let's drink lots
26:51
Speaker 1: of water, good water, Let's eat healthy food, Let's move
26:54
Speaker 1: our body, Let's not smoke, Let's definitely not do fucking
26:57
Speaker 1: recreational drug. Well, do whatever you want, but let's not
27:01
Speaker 1: drink too much booze. And let's sleep pretty well, Let's
27:03
Speaker 1: laugh a bit, let's hug someone, Let's have the odd route,
27:07
Speaker 1: you know, a couple of years if you need to whatever,
27:10
Speaker 1: you know, But so much anxiety around their health. I'm like,
27:15
Speaker 1: your anxiety is actually hurting your health. That's the irony.
27:20
Speaker 2: Yeah, so I one hundred so I care about lots
27:23
Speaker 2: of these things, you know, the chemicals and toxins, as
27:25
Speaker 2: we said. But I one hundred percent agree with you.
27:29
Speaker 2: And I think we may have mentioned this before on
27:34
Speaker 2: podcasts because I was that person for a little while
27:39
Speaker 2: years ago, late twenties, you know, sort of coming off
27:43
Speaker 2: the back of doing my PhD at CSR Human Nutrition.
27:46
Speaker 2: I mean to be completely honest, though even though I
27:49
Speaker 2: thought I was being really healthy, the truth is the
27:52
Speaker 2: driving factor was completely superficial. Even though I said it
27:56
Speaker 2: was about health, I was so concerned about putting on
28:01
Speaker 2: but I so there is such a thing as health anxiety,
28:05
Speaker 2: food anxiety, and although I thought I was so healthy,
28:09
Speaker 2: the truth is it was stressful because you go out
28:13
Speaker 2: to dinner or someone puts food in front of you
28:16
Speaker 2: and it's actually stressful. And I one hundred percent don't
28:22
Speaker 2: think this is the way to go. Life is about
28:24
Speaker 2: enjoying yourself. That stress response, like you said, is worse
28:30
Speaker 2: than probably just going and having that sparkling water or
28:33
Speaker 2: having whatever that food is. You know. One of the
28:37
Speaker 2: first big arguments I had with my now husband, We're
28:41
Speaker 2: on a road trip. We'd only you know, we hadn't
28:44
Speaker 2: been together that long, maybe six months. I was living
28:46
Speaker 2: in Adelaide at the time. He was in Queensland. We know,
28:49
Speaker 2: this big road trip that started in Adelaide, met my
28:52
Speaker 2: family in Melbourne, going back to Queensland and we're in
28:55
Speaker 2: the middle of you know, nowhere, and he pulled into
28:57
Speaker 2: Hungry Jacks, you know, we needed to eat. And I
29:02
Speaker 2: mean I didn't think I was too crazy. Maybe ask him,
29:05
Speaker 2: but yeah, he definitely wasn't impressed, I think with my response.
29:09
Speaker 2: But I was like, there is no way I'm eating here.
29:11
Speaker 2: And by the way hungry Jack's is obviously extreme. We
29:13
Speaker 2: don't want to be doing that. But it was my response,
29:17
Speaker 2: like it stressed me out so much that he was
29:20
Speaker 2: even driving in there. He was like, there's nowhere else.
29:24
Speaker 2: He's like, there's actually nowhere else. We're in the middle
29:26
Speaker 2: of nowhere. It's probably hundreds of kilometers. If he's like, well,
29:30
Speaker 2: I can't take you to a bloody restaurant out here.
29:32
Speaker 2: We're live in the middle of nowhere. But it just, yeah,
29:36
Speaker 2: the anxiety of him even driving in and thinking that,
29:39
Speaker 2: I was like, I can't even be here like this,
29:42
Speaker 2: just so. But you know, after all of that, I
29:45
Speaker 2: went on and developed an autoimmune disease. So for someone
29:48
Speaker 2: that was so healthy, that did not eat takeaway food
29:50
Speaker 2: for nine years, and one of the first things and
29:53
Speaker 2: it just shows you how caught up in it I was,
29:56
Speaker 2: because when I got the diagnosis, I think one of
29:58
Speaker 2: the first thoughts I had I had not eaten fucking
30:02
Speaker 2: junk food in nine years? How can I be sick?
30:06
Speaker 2: But I wasn't well. My body was under high stress
30:10
Speaker 2: all the time. I overtrained, I didn't eat well. I
30:12
Speaker 2: was running away from you know, my mum having dementia.
30:15
Speaker 2: I just never wanted a second to think about it.
30:17
Speaker 2: I worked myself to the bone, I exercised the bone,
30:21
Speaker 2: I partied to the bone. To the bone. That didn't
30:23
Speaker 2: make sense, but everyone knows that I'm talking about. I
30:25
Speaker 2: just didn't want a second to deal with when this
30:28
Speaker 2: is my interpretation. Maybe there's so many other factors. And yeah,
30:33
Speaker 2: I got really, really sick, even though I thought I
30:36
Speaker 2: was the healthiest person on the planet.
30:40
Speaker 1: Yeah, well, I mean that just speaks to the very
30:42
Speaker 1: real fact that you know, emotion has a physiological consequence,
30:47
Speaker 1: you know, fear, anxiety, stress, all of those men. Of course,
30:51
Speaker 1: there's physical stress as well, but all those psychological and
30:55
Speaker 1: you know, mental health issues have a con sequence. And
31:00
Speaker 1: one of the consequences, as we spoke about before, is cortisole.
31:04
Speaker 1: And cortisole has a you know, a deleterious effect and
31:07
Speaker 1: cellular health and all that shit. That and disease and
31:10
Speaker 1: you know that better than me. And that's that. I
31:12
Speaker 1: think that's the thing is like, and we're not recommending
31:17
Speaker 1: anything particularly other than perhaps, like I used to really
31:22
Speaker 1: worry a lot about stuff, like I would, I'm not
31:26
Speaker 1: so well. I'm definitely not bad now, I mean, I'm
31:28
Speaker 1: not going to go to seven eleven and get four
31:30
Speaker 1: dinuts and sit in the car. But you know, like
31:33
Speaker 1: my birthday, like I used to eat cheesecake like a motherfucker.
31:36
Speaker 1: My mom still doesn't really understand how I live or
31:39
Speaker 1: eat or whatever. And on my birthday she bought cheesecake.
31:42
Speaker 1: And what am I going to say to the eighty
31:44
Speaker 1: five year old, fuck your cheesecake, you know, And so
31:47
Speaker 1: I ate a bit of cheesecake. But I couldn't have
31:50
Speaker 1: done that. There was a stage where I couldn't have
31:52
Speaker 1: done that because because the pendulum swung so far the
31:55
Speaker 1: other way that I had. You know, I bought a
31:59
Speaker 1: line eat dis ord Well probably I did have an
32:01
Speaker 1: eating disorder for a while, but then it swung back
32:03
Speaker 1: slightly to disordered eating. But that you know, when you've
32:07
Speaker 1: had like and we're digressing a little bit, but you'll
32:12
Speaker 1: get this, Like when you were a morbidly obese kid
32:14
Speaker 1: and you were all the shit that comes with that,
32:17
Speaker 1: and you were the fattest kid in not only a
32:19
Speaker 1: year but probably the school, and then all of a sudden,
32:23
Speaker 1: you not all of a sudden, but over time you
32:25
Speaker 1: turn that round and you get fitter and healthier, and
32:27
Speaker 1: now you're being kind of included, and you're being picked
32:30
Speaker 1: for teams, and you're more popular and you're more visible,
32:33
Speaker 1: and it seems to have changed your whole life. Well
32:36
Speaker 1: that becomes so the lesson you learn as the fourteen
32:40
Speaker 1: or fifteen year old is well, whatever you do, don't
32:42
Speaker 1: be fucking fat, because that's going to kill you, right,
32:45
Speaker 1: And then so you become paranoid. I became paranoid about no,
32:50
Speaker 1: I can't eat that, and I can't do this, and
32:52
Speaker 1: I can't I'd get on the scales and I'd put
32:54
Speaker 1: on fucking with four grams and I'd want to jump
32:57
Speaker 1: off the top step, and like all of this dental
33:00
Speaker 1: and emotional dysfunction because I was so identified with my body,
33:06
Speaker 1: and I got my entire sense of value and self
33:09
Speaker 1: worth from people liking me because I looked better or different.
33:14
Speaker 2: You know, and I'm not fucking alone in that, and
33:18
Speaker 2: people always comment. So I wasn't overweight as a child
33:23
Speaker 2: when I kind of a round sixteen, I think. And
33:25
Speaker 2: that's also because I started eating differently, you know, at sixteen,
33:28
Speaker 2: I started actually this is before I was so worried
33:31
Speaker 2: about food, you know, I was going out with my
33:33
Speaker 2: friends the movies, and I was eating McDonald's. By the way,
33:35
Speaker 2: I didn't really have a lot of really any takeaway
33:37
Speaker 2: food growing up in my household. My mum definitely wasn't
33:41
Speaker 2: obsessed by food. There was probably a very healthy upbringing
33:45
Speaker 2: with food. However, we just didn't get it junk. She
33:48
Speaker 2: just cooked all the time. I mean, I felt like
33:50
Speaker 2: we were missing out, you know. I wanted to have
33:52
Speaker 2: the crab food, but Mum cooked. You know, we didn't
33:55
Speaker 2: not have sugar. She still made cakes and things, but
33:57
Speaker 2: we never had soft drink. We didn't have takeaway. But
34:00
Speaker 2: when I was sixteen and started, you know, going out
34:02
Speaker 2: into the world, I of course then just wanted to
34:05
Speaker 2: eat all the crap that I hadn't had. So there
34:07
Speaker 2: was a little while or upon on a bit of weight.
34:08
Speaker 2: I do put on my way easily, but when I'm
34:11
Speaker 2: just leaving my day to day, you know, I'm not overeating.
34:15
Speaker 2: I'm not sort of big big. But I noticed when
34:20
Speaker 2: I really got into the training, obviously, and your body
34:23
Speaker 2: shape changes. Everyone wants to comment on your body, and
34:27
Speaker 2: of course I love to too. Like what you said,
34:28
Speaker 2: People go, oh my god, I wish I had your
34:31
Speaker 2: body I wish I had, Like, I just hear it
34:33
Speaker 2: all the time. Women would say it all the time.
34:35
Speaker 2: Men would be like, Oh, you've got the perfect body.
34:38
Speaker 2: Oh you just look like such a runner. Like it's
34:40
Speaker 2: all the time, and you do become I think, you know,
34:43
Speaker 2: I was so scared that I would lose this perfect
34:46
Speaker 2: body that everyone kept telling me I had. And then
34:49
Speaker 2: because I worked in the health industry and was into
34:52
Speaker 2: nutrient genomics and personalized diet, I felt like, well, I
34:56
Speaker 2: have to have the perfect body because this is what
34:59
Speaker 2: I do, and it just kind of it went from there.
35:01
Speaker 2: But then it became an obsession. I didn't know the
35:04
Speaker 2: word at the time. I now know it's like orthorexic,
35:08
Speaker 2: and it wasn't It wasn't about health in the air.
35:11
Speaker 2: Definitely started probably with health, but then it became obsessive
35:14
Speaker 2: to the point that it did stress me out. And
35:17
Speaker 2: you know, sometimes I wonder how Right and I got
35:20
Speaker 2: together because we are so different now. If anything, he
35:22
Speaker 2: eats much better and I'm a bit more relaxed. But
35:24
Speaker 2: he definitely pulled me out of a lot of I mean,
35:27
Speaker 2: mind you, I had an autoimmune disease. I had to
35:28
Speaker 2: rethink my whole life and what's important. I mean, I
35:31
Speaker 2: got well, but part of that was actually eat well,
35:35
Speaker 2: but just relax with everything. I was so highly strung
35:40
Speaker 2: and I would say that to all the listeners. Everything
35:42
Speaker 2: we talk about, Yes, take care of your health, but
35:45
Speaker 2: eat the birthday cake, have a laugh. If you're someone
35:48
Speaker 2: that wants the odd beer or champagne, just don't do
35:50
Speaker 2: it all the time, like you said, Like I think
35:52
Speaker 2: one of the most important things is that you enjoy
35:55
Speaker 2: life and you you like who you are. You know,
35:58
Speaker 2: not yeah, not know, not eating for comfort, not starving
36:02
Speaker 2: yourself because of that. You know, it's the mental health
36:04
Speaker 2: stuff that's really I guess what comes through with all
36:07
Speaker 2: of this.
36:11
Speaker 1: I've been thinking as you're talking about whether or not
36:12
Speaker 1: I'm going to say this, and I'm not throwing this
36:16
Speaker 1: lady under the bus, right, but this just happened. I've
36:18
Speaker 1: had a version of this happen more than a hundred
36:21
Speaker 1: times in my adult life. So last weekend, so we're
36:25
Speaker 1: recording this Friday night, the twenty fourth, had a friend
36:29
Speaker 1: of mine from Queensland shout out to Toby. Toby stayed
36:32
Speaker 1: with me. Toby used to work for me. Anyway, we
36:34
Speaker 1: went out for dinner, and about once or twice a year,
36:39
Speaker 1: I'll eat a bowl of tordellini, which is not a
36:42
Speaker 1: cardinal sin, but it's brought me and pastor probably don't
36:45
Speaker 1: go that great together, but I fucking love it. Right,
36:49
Speaker 1: So I had a bowl of tortellini, and this lady
36:51
Speaker 1: came in and she's like, oh, Craig Harper. And then
36:55
Speaker 1: she walked up and she goes, oh my god, he's
36:57
Speaker 1: eating pasta. And then she goes and gets her girlfriend
37:00
Speaker 1: and then comes over and goes, look at what he's eating.
37:02
Speaker 1: We should take a photo.
37:06
Speaker 2: I'm sorry I'm interrupting you, and now I'm geral this,
37:08
Speaker 2: but actually I'm surprised to hear that you never eat pasta,
37:11
Speaker 2: because I feel like with the level of training you do,
37:15
Speaker 2: you would be a little bit more inclined to indulge
37:18
Speaker 2: because of your high energy needs to maintain I mean,
37:22
Speaker 2: I know it's carves, it's not protein, but still you
37:25
Speaker 2: can probably afford to as someone you want to keep
37:28
Speaker 2: that muscle mass and not be Yeah, I would have
37:31
Speaker 2: thought that that wouldn't be such an issue. Anyway, I'll
37:33
Speaker 2: let you finish.
37:34
Speaker 1: No, it is for me, it is I don't feel great,
37:37
Speaker 1: Like when I eat it, I'm like a fucking four
37:39
Speaker 1: year old in a lolly shop. I love it, but
37:42
Speaker 1: then it doesn't love me. Then I feel like, well,
37:45
Speaker 1: I don't feel great after it, but I do it
37:47
Speaker 1: maybe twice a year. But I will eat like after
37:50
Speaker 1: we finish here, I've got dinner ready, which is basically
37:53
Speaker 1: meat and broccoli and rice. So I eat basmati rice.
37:56
Speaker 1: That's my carbs mostly, I mean. But but I think that,
38:03
Speaker 1: you know, like being for me anyways, sometimes like people are,
38:09
Speaker 1: and people don't mean to be, you know, nasty, but
38:12
Speaker 1: people are curious about what I eat, like people are.
38:16
Speaker 1: People are curious about how often do you lift weights?
38:19
Speaker 1: How often do you You know, if I do a corporate
38:21
Speaker 1: gig and there's men in the audience, invariably at least
38:24
Speaker 1: one or two men will come up and say to me,
38:28
Speaker 1: you know, what do you eat? How often do you train?
38:30
Speaker 1: What do you essentially, what's your protocol? You know? They
38:32
Speaker 1: want to know because they're about my age or maybe
38:35
Speaker 1: a bit younger or maybe a year or three older,
38:37
Speaker 1: and you know, and then invariably when I tell them
38:41
Speaker 1: what I do, like, oh fuck that I don't want
38:44
Speaker 1: to do that you know, I don't want to eat
38:46
Speaker 1: two meals a day.
38:47
Speaker 3: I don't want to train seven days a week too hard. Yeah,
38:51
Speaker 3: I put in the effort. Isn't there just a quick
38:53
Speaker 3: thing you can tell me? Can't I just take a
38:54
Speaker 3: supplement or something?
38:55
Speaker 2: Yeah?
38:55
Speaker 1: Isn't there a reward without work? Kind of ill?
38:58
Speaker 2: All right?
38:58
Speaker 1: I want to circle back because we've got five or
39:00
Speaker 1: ten minutes. I just want to go back because I
39:04
Speaker 1: maybe we did. But the perimenopause and menopause thing just again,
39:08
Speaker 1: because we've got so many ladies who are and I
39:11
Speaker 1: think I feel that this is really probably relevant for
39:17
Speaker 1: a lot of people. So if people are heading towards perimenopause,
39:21
Speaker 1: are in that, or they're moving into menopause, or they're
39:24
Speaker 1: fully in menopause? What? And I know there's no three
39:28
Speaker 1: steps solution to anything.
39:30
Speaker 2: No, that's just my little way of working things out.
39:33
Speaker 2: That's my step wise approach. Yes, it doesn't.
39:35
Speaker 1: Have you got any have you got any basic advice
39:39
Speaker 1: for people? And I know, apart from seeing a doctor
39:42
Speaker 1: all that, but it's like if somebody said to me,
39:45
Speaker 1: perhaps I know there's a million things I can do.
39:47
Speaker 1: In fact, I have this conversation with a lady who
39:50
Speaker 1: dragged her husband reluctantly up to me at the cafe
39:55
Speaker 1: and his big boy and he's got you know, I said, look,
39:57
Speaker 1: there are literally fifty factors and variables that we could
40:01
Speaker 1: talk about. I said, but can you give me your phone?
40:05
Speaker 1: And he gave me his phone and you know how
40:08
Speaker 1: it counts your steps. And I looked at his average
40:10
Speaker 1: steps and I go, we'll see this number here. I
40:12
Speaker 1: won't say the number, but I'd say, I said to him,
40:16
Speaker 1: I would just start by tripling this, Like this number
40:19
Speaker 1: this is counting your steps. Keep your phone on you
40:22
Speaker 1: as much as you can and just try and triple that,
40:26
Speaker 1: and then you know, talk about food, and then talk
40:29
Speaker 1: about sleep, and then talk about working out per se,
40:32
Speaker 1: and you know, I think sometimes it doesn't have to
40:36
Speaker 1: be complicated or convoluted. Like for a lot of people,
40:40
Speaker 1: if they just doubled their steps, that's going to really
40:44
Speaker 1: create some you know, movement of the needle. You know,
40:48
Speaker 1: that's good. That's not the solution, but that's not a
40:50
Speaker 1: bad starting point. Is there something similar for people who
40:54
Speaker 1: might be in that space that you're talking to.
40:57
Speaker 2: Give you a few tips and then people can doesn't
40:59
Speaker 2: mean you have to go and do all of them, because,
41:01
Speaker 2: like you said, when there's too many things, often people
41:03
Speaker 2: or you might start and do it for a few
41:04
Speaker 2: days and drop off. But people can decide what they
41:07
Speaker 2: think is the best for them. This is not my priority,
41:12
Speaker 2: and this is not what I would suggest to do first.
41:14
Speaker 2: But I'm going to say this based on you eating
41:17
Speaker 2: your rice and stuff. And we've talked a lot about
41:19
Speaker 2: carbohydrates for women who are worried about weight, Yes, consider
41:24
Speaker 2: your carbohydrates, even if you don't want to get into
41:26
Speaker 2: the blood glucose monitor. Not everyone's got a few hundred
41:28
Speaker 2: dollars like you could just be riding down your carbs.
41:31
Speaker 2: But with the rice, do you know about the little
41:35
Speaker 2: trick of the twice cooking the rice? Oh?
41:38
Speaker 1: Yeah, that lowers the gi right. Yeah.
41:41
Speaker 2: So if you have rice and you cook it and
41:45
Speaker 2: then you put it in the fridge, let it cool
41:47
Speaker 2: down over the next day you have it, what happens
41:50
Speaker 2: is that rice during that cooking process, it just sort
41:52
Speaker 2: of changes the chemical composition and the starch sort of
41:56
Speaker 2: limitless starch content and you get more what's called resist
42:00
Speaker 2: didn't starch. So you cook it, you cool it down,
42:03
Speaker 2: and then the next day you have it cold or
42:05
Speaker 2: heat it up again. But that resistance starch, our body
42:08
Speaker 2: cannot absorb that, so we don't get the carbohydrate. It's
42:12
Speaker 2: like fiber, right, Yes, it feeds our gut bug So
42:15
Speaker 2: you still feel full, you still feel like you've had
42:17
Speaker 2: a really decent, comforting meal. You've got rice, but it's
42:20
Speaker 2: actually feeding your gut bacteria, which helps your microbiome, helps
42:24
Speaker 2: your bows, and you're not getting as much of the carbohydrate.
42:28
Speaker 2: So there's one little tip. So when you have your rice,
42:30
Speaker 2: harps cook it, cook enough for a couple of days.
42:32
Speaker 1: Can I give you one which is simple, is with
42:36
Speaker 1: your bread. So when you get your bread, if you're
42:39
Speaker 1: going to eat bread, freeze it and then unfreeze it
42:44
Speaker 1: and that does a similar thing.
42:46
Speaker 2: There you go, everyone, little carbohydrate hacks for those of
42:49
Speaker 2: you and for those of you this could just be
42:51
Speaker 2: a simple thing. If you eat bread, just eat less,
42:55
Speaker 2: you know, and put it in the freezer. I try
42:58
Speaker 2: not to have bread. Yeah, we get this amazing sour
43:01
Speaker 2: dough from Fruits of Noosa. My husband now eats his
43:04
Speaker 2: fancy bread and I have this mental thing or I
43:06
Speaker 2: think I can have it because it's really healthy I'm like, oh,
43:09
Speaker 2: it's made with love from you know, it's this sour dough.
43:13
Speaker 2: But it's not definitely affects me, you know. Wait wise,
43:15
Speaker 2: but again, if you're freezing your bread, it's a bit
43:17
Speaker 2: more of an effort to get it out, Like if
43:19
Speaker 2: you really want it, it's there. Like we said before,
43:21
Speaker 2: don't have the obsessive it's just have less. Try to
43:24
Speaker 2: have your eggs on, some spinach and some veggies. But
43:26
Speaker 2: if you wake up and go, I really want bread,
43:29
Speaker 2: have it, but get it out of the freezer, you're
43:30
Speaker 2: having a lot less. But I would say if there
43:33
Speaker 2: was a priority a lot of women, most women where
43:37
Speaker 2: they really come unstuck is we struggle to sleep, and
43:40
Speaker 2: then that has so many flow on effects to the mood,
43:43
Speaker 2: to the eating, et cetera. So I would say focus
43:46
Speaker 2: on your sleep. Now, the first one would be really obvious.
43:49
Speaker 2: Don't scroll your phone, like actually, just keep your phone
43:52
Speaker 2: in a different room, and then straight away you'll probably
43:54
Speaker 2: find your sleep better if you've already done that. Just
43:58
Speaker 2: trying to keep the room at a certain temperature, keep
44:00
Speaker 2: it really dark, and also just like light sheets a
44:04
Speaker 2: few different layers so that if you do get a
44:06
Speaker 2: bit hot, you can just kick something off and you're
44:09
Speaker 2: not being affected. So just changing a few things in
44:11
Speaker 2: the bedroom and a bit of that sleep routine, you
44:14
Speaker 2: can jump online stuff's everywhere. Sleep hygiene. I think if
44:17
Speaker 2: you can, if you can maximize your sleep and get
44:20
Speaker 2: more of that quality sleep, that's actually just going to
44:23
Speaker 2: make you feel better the next day, less issues of
44:25
Speaker 2: the mood, less likely to be craving the carbs, all
44:28
Speaker 2: that kind of stuff. So I would be I would
44:30
Speaker 2: be starting on focusing the sleep. And if that's not
44:33
Speaker 2: you right now, think about starting those habits now so
44:37
Speaker 2: that you don't get to that, because that would be.
44:39
Speaker 2: One of the biggest issues I think with women is
44:42
Speaker 2: the lack of sleep.
44:44
Speaker 1: I one hundred percent agree the amount of ladies that
44:47
Speaker 1: I talk to that just have shit quality sleep somewhere between.
44:52
Speaker 1: I reckon fifty percent of the women that I talk
44:54
Speaker 1: to would be somewhere between terrible sleep and kind of disrupted.
45:01
Speaker 1: In fact, more I don't know that fifty percent of
45:04
Speaker 1: the women that I talked to would have good sleep.
45:07
Speaker 1: I would think maybe twenty to thirty percent could say
45:10
Speaker 1: they sleep great, And I don't know if it's immense
45:13
Speaker 1: clearly anecdotal because it's just conversation. I don't know what
45:16
Speaker 1: the research tells us, but it seems to me anecdotally
45:19
Speaker 1: that dudes happen to sleep better.
45:22
Speaker 2: Yeah, they Yeah, my husband just go straight to sleep.
45:25
Speaker 2: It's quite annoying, actually, but good on him. If I've
45:29
Speaker 2: got two minutes and you're comfortable with me building on that.
45:34
Speaker 2: And I do want to emphasize though, don't jump to
45:37
Speaker 2: these things if you haven't done the basics. Remember it's
45:39
Speaker 2: like it's a three step process the diet lifestyle. There's
45:41
Speaker 2: no point jumping into supplements and medication if you haven't
45:44
Speaker 2: done the groundwork, you won't get the benefit. But if
45:47
Speaker 2: you do want to think about supplements, magnesium magnesium, magnesium magnesium,
45:52
Speaker 2: like one thing I've noticed probably lots of other women,
45:55
Speaker 2: which was really weird because I've never had issues with
45:57
Speaker 2: like heavy or painful periods. All that came about. I
46:00
Speaker 2: was like, what should maybe going away? And now I've
46:02
Speaker 2: got bloody pain getting close to fifty. This is weird.
46:06
Speaker 2: But magnesium those few days before you think you're getting
46:09
Speaker 2: your cycle, or if it's all over the shop, just
46:11
Speaker 2: every day, but a magnique straight magnesium supplement from the chemist.
46:15
Speaker 2: One hundred and fifty milligrams is a standard dose. Have
46:18
Speaker 2: that daily. You could bump it up if you're in
46:21
Speaker 2: a bit of pain or you're not sleeping well to
46:23
Speaker 2: three hundred milligrams at night. That's really not going to
46:26
Speaker 2: do any issues. If you've got constipation, you can have
46:29
Speaker 2: a bit more, but don't have too much because you
46:31
Speaker 2: will get loose spous It draws water in the bowels.
46:34
Speaker 2: But magnesium would be the supplement I would say number one.
46:37
Speaker 2: And then if that doesn't work and you really are
46:40
Speaker 2: struggling with sleep and you have done everything I've said,
46:42
Speaker 2: don't do this first. Go to the pharmacist. Speak to them.
46:46
Speaker 2: You no longer need a prescription. You can get it
46:48
Speaker 2: over the counter. They tend to want you to be
46:52
Speaker 2: over fifty. But even if you're a little bit younger
46:54
Speaker 2: and you're really struggling with sleep, you tell them you
46:56
Speaker 2: want melatonin. You can try it. It's a very low dose,
47:00
Speaker 2: it's slow release, it's just a natural sleep hormone. Try it,
47:05
Speaker 2: and but that would kind of be your last thing.
47:07
Speaker 2: It's not going to help you if you're scrolling on
47:10
Speaker 2: your phone for hours and you're hot at night or
47:12
Speaker 2: there's something else, but that's something you can just get
47:15
Speaker 2: from the pharmacist and try it. And if you feel
47:19
Speaker 2: really groggy the next day, like you've got a bit
47:21
Speaker 2: of a hangover or something, do not have it anymore.
47:23
Speaker 2: It's too much for you. That's not what you need.
47:27
Speaker 1: So a couple of things off the back of that.
47:31
Speaker 1: There's a few different types of magnesium.
47:33
Speaker 2: Right, there is good question.
47:36
Speaker 1: So that and then I've got something that is really
47:41
Speaker 1: relevant to this that we spoke about. You know what,
47:44
Speaker 1: I'm going to reverse engineer it. So we are David Gillespion,
47:48
Speaker 1: who also lives in Queensland. Here's a researcher. He's a lawyer,
47:53
Speaker 1: but he's one of Australia's most prolific authors. He writes
47:58
Speaker 1: about everything from like him wrote. He wrote one of
48:02
Speaker 1: the first books on the scourge of sugar, right and
48:07
Speaker 1: it was called Sweet Poison to be famous for it, yes, yeah,
48:11
Speaker 1: and lots of other books on psychopaths, psychopathy. And he's
48:15
Speaker 1: just I mean, I hate saying this because we have
48:18
Speaker 1: a love hate relationship, but he's very fucking intelligent.
48:23
Speaker 2: Right.
48:23
Speaker 1: But him and I were talking the other night. In fact,
48:27
Speaker 1: we did a whole episode called vitamin B six toxicity.
48:33
Speaker 1: So the average or the RDI for as I remember,
48:37
Speaker 1: the RDI for B six is one point three to
48:40
Speaker 1: one point seven milligrams give or take one and a
48:42
Speaker 1: half milligrams per person per day. So it seems like
48:45
Speaker 1: fuck all right. But what he was saying is that
48:49
Speaker 1: a lot of these magnesium supplements have up to fifty
48:54
Speaker 1: sixty milligrams in a serve in a magnesium tab, so
49:00
Speaker 1: like thirty times the daily recommendation in these magnesium supplements.
49:05
Speaker 1: I don't know what you think of that, but I
49:08
Speaker 1: went and looked at mine and it was and I
49:11
Speaker 1: threw it out.
49:13
Speaker 2: Wonderful old one. We actually do ores now like they're
49:16
Speaker 2: not allowed to. The regulations have changed around B six.
49:21
Speaker 2: I think maybe I'm wrong. You can look it up
49:24
Speaker 2: and all the listeners weize she doesn't know what she's
49:25
Speaker 2: talking about, but I'm pretty sure it's now thirty milligrams
49:29
Speaker 2: is the absolute highest. We can't do the fifty milligrams
49:32
Speaker 2: in I mean, I say we. I'm not the supplement company.
49:34
Speaker 2: I say we because I'm in this space and prescribe things.
49:38
Speaker 2: Mind you, I've never been one to do high dose.
49:41
Speaker 2: The concern is too, aside from the magnesium. So when
49:44
Speaker 2: I did say the magnesium sometimes there is B six
49:47
Speaker 2: means actually sometimes zinc and B six there's two things.
49:50
Speaker 2: In actual fact, some patients will come to me and
49:52
Speaker 2: they're on so many different supplements, and whether they've played
49:55
Speaker 2: around themselves, or the practitioner before me wasn't thinking, or
49:58
Speaker 2: they've seen multiple practitioners, but there was a while there
50:01
Speaker 2: where I'd be calculating and no one had done this before,
50:04
Speaker 2: and they come to me and go, I didn't realize
50:06
Speaker 2: I was on this much zinc, called this much B
50:08
Speaker 2: six because it's a bit of a it's in all
50:10
Speaker 2: these different supplements they're having, even though they think it's
50:13
Speaker 2: a magnesium where they think it's this. So it's definitely
50:16
Speaker 2: a concern and you can get and I'm sure you
50:18
Speaker 2: talked about the prefermerropathy. All of these are toxicities with
50:21
Speaker 2: B six generally. I think now last year our regulations changed.
50:28
Speaker 2: I was almost going to tell you it's like fifteen
50:30
Speaker 2: or twenty, but I think it's thirty milligrams. It definitely
50:33
Speaker 2: is now lower. But I think to start with, you
50:36
Speaker 2: want to know the way that I work with my
50:38
Speaker 2: patients in most instances, unless I've got a lot of information,
50:41
Speaker 2: I'm confident you want to do one thing at a
50:43
Speaker 2: time and see if that works. So you're looking for
50:46
Speaker 2: just a straight magnesium if we're doing it for relaxation
50:50
Speaker 2: and sleep, Magnesium glycinate half an hour before bed. If
50:56
Speaker 2: you're doing it for constipation or also to muscle soreness,
51:00
Speaker 2: stiffness or whatever, it's quite well well absorbed. Magnesium sitrate.
51:06
Speaker 2: If you're doing it for your brain. We have magnesium
51:11
Speaker 2: three in eight. Actually I probably shouldn't mention that because
51:14
Speaker 2: I think it is not TJA approved. It's really people
51:17
Speaker 2: get tend to get that online. But if you did
51:19
Speaker 2: want that, speak to your doctor. You can get it
51:21
Speaker 2: compounded because you want to make sure you know where
51:23
Speaker 2: it's coming from and not just buy something online. But
51:25
Speaker 2: that one crosses the blood brain barrier. And then we
51:28
Speaker 2: have magnesium oratate, which is really good for cardiovascular health.
51:33
Speaker 2: So is it for heart? Is it for you know?
51:35
Speaker 2: To be honest, all of them are going to give
51:37
Speaker 2: you magnesium. Don't get lost in that. Have it. If
51:39
Speaker 2: you don't have a doctor, chat to your pharmacist. Don't
51:42
Speaker 2: go and just buy something without speaking to someone but
51:45
Speaker 2: as a general rule, they're the things that guide me
51:49
Speaker 2: to the specific forms of magnesium.
51:52
Speaker 1: Wow, you're really smart. You should work in this space.
51:56
Speaker 1: You should maybe think about doing some research or something.
52:01
Speaker 1: Thank you as always, you're brilliant and a bit funny.
52:04
Speaker 1: How do people connect with you and find you?
52:07
Speaker 2: And yeah, coming to my very menopause protocol. That's not even,
52:12
Speaker 2: by the way, a written out protocol, just how I
52:14
Speaker 2: do things. Yeah, if you I'm not in the Facebook
52:18
Speaker 2: group as much anymore, maybe only once a month, but
52:20
Speaker 2: I do have that your Genes and Nutrition community where
52:23
Speaker 2: you can ask questions and connect. And yeah, I've got
52:27
Speaker 2: a website. There's some information on there. And yeah, if
52:30
Speaker 2: you want to reach out, do so. And I'll be
52:32
Speaker 2: back next month to talk about Maybe we can talk
52:35
Speaker 2: next month about the topic we're going to talk about today.
52:39
Speaker 1: Hey, I want to know are you in the Facebook?
52:43
Speaker 1: Are you in our Facebook group? Are you? Are you
52:45
Speaker 1: a member of the U project Facebook group? You probably
52:47
Speaker 1: don't know about it.
52:49
Speaker 2: No, I don't think I am.
52:51
Speaker 1: So we have like three and a half thousand people
52:53
Speaker 1: in that group. It's a little group, well you know,
52:55
Speaker 1: compared to what's little. Well, what I mean is good.
52:59
Speaker 2: It's better than mine. I've got two thousand, I think,
53:01
Speaker 2: so you will know.
53:02
Speaker 1: What I mean is it's just people who But so
53:05
Speaker 1: every time we do a podcast like this, it goes
53:08
Speaker 1: up in the group and then people talk about the podcast.
53:10
Speaker 1: So I'm going to what I'm going to say to
53:12
Speaker 1: you is if you've got any questions for the good
53:15
Speaker 1: Doc that you'd like us to explore next time. There's
53:18
Speaker 1: no guarantee, but we'll do our best, right, So if
53:21
Speaker 1: it's in what area like you most will tell them
53:26
Speaker 1: what do you want our listeners to ask you about?
53:31
Speaker 2: So my area of expertise is you know, I did
53:36
Speaker 2: my post doc at omisthetrics gynecology, so you know, women's health, fertility, hormones,
53:40
Speaker 2: healthy aging for men and women, genetics, epigenetics, thyroid, auto
53:46
Speaker 2: immune supplements, diet, exercise. I mean, in all honesty, I'm
53:51
Speaker 2: happy to have anything because I'll just explore it with you.
53:55
Speaker 2: But they're the things that I tend to focus on.
54:00
Speaker 2: But yeah, I mean in my group sometimes I get
54:02
Speaker 2: some weird and wacky questions that I might not actually
54:04
Speaker 2: know the direct answer, but because I guess I look
54:06
Speaker 2: at health at a very broad level, A genetic and
54:09
Speaker 2: a cellular level. There's always something you can often bring
54:11
Speaker 2: it back to. But I love that idea, so feel free.
54:15
Speaker 2: I love questions. You know, me and Harps are always
54:17
Speaker 2: up for answering things, So yes, send us some questions,
54:21
Speaker 2: and even if we don't answer on the next one,
54:23
Speaker 2: I'm going to be popping in every month.
54:25
Speaker 1: Wo yeah, giddy up. I'm very excited. Thank you for
54:28
Speaker 1: doing that. And so you need to make sure Doc
54:31
Speaker 1: that you join the new Project Facebook group so when
54:33
Speaker 1: these you can at least see how much they love you.
54:37
Speaker 1: We'll say goodbye on air, but I'll say goodbye to
54:40
Speaker 1: you off air in a moment. Thanks Doc.
54:42
Speaker 2: Bye everyone,