WEBVTT 00:00:00.000 --> 00:00:03.020 Guys, we have some exciting news. The 40s Formula 00:00:03.020 --> 00:00:06.519 is going live on August 14th at the Green Collective 00:00:06.519 --> 00:00:08.779 at Funan Mall. We are going to dive deep into 00:00:08.779 --> 00:00:11.019 the science, myths and struggles around sugar 00:00:11.019 --> 00:00:13.759 addiction. Breakfast and coffee are on us thanks 00:00:13.759 --> 00:00:16.359 to the generous sponsors, Guzmany Gomez. It's 00:00:16.359 --> 00:00:18.820 a small and intimate event with only 15 spots, 00:00:18.839 --> 00:00:20.940 so it's first come, first served. Tickets are 00:00:20.940 --> 00:00:23.820 only 20 bucks and that includes breakfast and 00:00:23.820 --> 00:00:26.120 $5 towards your purchase at the Green Collective. 00:00:26.359 --> 00:00:27.920 Come and join us for a conversation that might 00:00:27.920 --> 00:00:30.989 change the way you eat. Think and feel. Finding 00:00:30.989 --> 00:00:33.369 the right sort of exercise, the right balance, 00:00:33.549 --> 00:00:36.590 the right stress level, but also giving your 00:00:36.590 --> 00:00:40.030 body that sort of rest and digest state. You're 00:00:40.030 --> 00:00:43.030 pushing, pushing, pushing to chase those calories, 00:00:43.130 --> 00:00:45.369 to make sure that you're losing weight because 00:00:45.369 --> 00:00:47.369 of that. But actually, it's making it harder 00:00:47.369 --> 00:00:50.990 for your body to lose weight. If you have 100 00:00:50.990 --> 00:00:54.289 calories of broccoli and 100 calories of potato 00:00:54.289 --> 00:00:56.170 chips, you're going to have a totally different 00:00:56.170 --> 00:00:59.939 biochemical reaction in the body. juggle a lot 00:00:59.939 --> 00:01:04.019 and even if we don't feel stressed, our lives 00:01:04.019 --> 00:01:08.420 are stressful. Kids who have autism, ADHD... 00:01:08.230 --> 00:01:10.849 dyslexia, dyscalculia. Every single one of them, 00:01:11.129 --> 00:01:14.250 99 .99 % of them, will have some form of gut 00:01:14.250 --> 00:01:17.510 imbalance. Supplements definitely do have a good 00:01:17.510 --> 00:01:19.909 time and a place because they fill those nutritional 00:01:19.909 --> 00:01:22.769 gaps and unfortunately our food sources nowadays 00:01:22.769 --> 00:01:26.569 might not be as full of nutrients as they used 00:01:26.569 --> 00:01:29.829 to be. The difficulty is not about the sex hormones 00:01:29.829 --> 00:01:31.530 dropping, it's actually about the other hormones 00:01:31.530 --> 00:01:35.390 that are having the issue. Our emotions can so 00:01:35.390 --> 00:01:37.730 be interlinked with our physiological health. 00:01:37.549 --> 00:01:41.250 I think the estrogen -cholesterol link is also 00:01:41.250 --> 00:01:43.310 quite an interesting one because that is what 00:01:43.310 --> 00:01:45.790 does happen in perimenopause. We are more prone 00:01:45.790 --> 00:02:04.359 to heart disease. Hey, and welcome to the 40s 00:02:04.359 --> 00:02:07.079 Formula, your go -to place for insightful discussions 00:02:07.079 --> 00:02:09.759 on navigating the 40s and thriving in this transformative 00:02:09.759 --> 00:02:12.879 decade. We're your hosts, Jasmine and Amanda, 00:02:13.439 --> 00:02:15.319 two women that are passionate about exploring 00:02:15.319 --> 00:02:17.460 the challenges and adventures that come with 00:02:17.460 --> 00:02:28.860 turning 40 and what lies ahead. All right, before 00:02:28.860 --> 00:02:31.000 we dive into today's episode, let's talk about 00:02:31.000 --> 00:02:33.520 something that makes our lives way easier. And 00:02:33.520 --> 00:02:35.759 tastier, because let's be honest, between work, 00:02:36.060 --> 00:02:37.860 workouts, and, you know, life, we don't exactly 00:02:37.860 --> 00:02:40.000 have time to wrestle the trolleys at the supermarket. 00:02:40.379 --> 00:02:42.460 Which is why we've been with The Meat Club since 00:02:42.460 --> 00:02:45.039 the beginning of the 40s formula. Yep, they've 00:02:45.039 --> 00:02:47.460 had our back since episode one and tasty dinners 00:02:47.460 --> 00:02:50.250 on our plates too. With The Meat Club? You skip 00:02:50.250 --> 00:02:52.830 the supermarket chaos and get premium nutritious 00:02:52.830 --> 00:02:55.229 proteins delivered to your door on your schedule. 00:02:55.449 --> 00:02:57.550 It's a subscription that actually simplifies 00:02:57.550 --> 00:02:59.889 life. No last minute grocery runs, just quality 00:02:59.889 --> 00:03:03.030 meat, seafood, fruits and veggies always ready 00:03:03.030 --> 00:03:05.689 when you are. Their mission says it all. Good 00:03:05.689 --> 00:03:08.430 food is the foundation of a great life. And with 00:03:08.430 --> 00:03:10.849 the meat clubs delivery, it's coming literally 00:03:10.849 --> 00:03:12.930 to your doorstep. This is where quality meets 00:03:12.930 --> 00:03:15.349 convenience. And we're here for it. All right. 00:03:15.490 --> 00:03:17.620 TMC drop check. Let's see what we got here. Oh, 00:03:17.840 --> 00:03:19.719 well first things first, you can't have Taco 00:03:19.719 --> 00:03:22.800 Tuesdays without Snapper. But what about salmon? 00:03:22.860 --> 00:03:25.240 Because that's definitely our favorite. Okay, 00:03:25.360 --> 00:03:27.960 fair enough. But chicken breast, that's the workhorse 00:03:27.960 --> 00:03:31.039 we're eating every single day. I think it's all 00:03:31.039 --> 00:03:33.219 about the chicken thighs. Oh my gosh, chicken 00:03:33.219 --> 00:03:34.939 thighs. 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So we are so excited to have 00:04:41.459 --> 00:04:43.579 our guest Joe Brownlow on the podcast today. 00:04:43.699 --> 00:04:45.639 Joe is one of our colleagues here in Singapore 00:04:45.639 --> 00:04:47.980 in the nutrition field, but she's got some really 00:04:47.980 --> 00:04:50.410 specific perspectives having worked with. Hundreds 00:04:50.410 --> 00:04:53.709 of women on issues that are not so expected in 00:04:53.709 --> 00:04:55.730 nutrition So we're very excited to have her today 00:04:55.730 --> 00:04:58.149 and I want to kick in with one of my favorite 00:04:58.149 --> 00:05:00.629 questions for any of us in the field Yes, which 00:05:00.629 --> 00:05:04.050 is what is one thing that you see women doing 00:05:04.050 --> 00:05:06.410 for their health, right? I'm trying to be healthier 00:05:06.410 --> 00:05:09.389 that is actually working against them. I think 00:05:09.389 --> 00:05:13.629 for me. It's the over exercising piece Having 00:05:13.629 --> 00:05:18.490 fallen underneath that trap myself about five 00:05:18.490 --> 00:05:22.310 years ago. I think people see exercise as this 00:05:22.310 --> 00:05:25.209 sort of catch -all -lose, calorie counting, that 00:05:25.209 --> 00:05:27.069 sort of thing. Calories in, calories out. If 00:05:27.069 --> 00:05:29.370 I'm going to do lots of exercise, then I can 00:05:29.370 --> 00:05:33.730 eat whatever I want. And I think that ends up 00:05:33.730 --> 00:05:36.550 being more of a suppression on the thyroid. You 00:05:36.550 --> 00:05:38.759 know, we're talking about hormones today. doing 00:05:38.759 --> 00:05:41.319 a lot of exercise actually is a stress on the 00:05:41.319 --> 00:05:44.560 body it then suppresses the thyroid which is 00:05:44.560 --> 00:05:47.399 your metabolic rate setter for the body that 00:05:47.399 --> 00:05:49.819 hormone finding the right sort of exercise the 00:05:49.819 --> 00:05:53.360 right balance the right stress level but also 00:05:53.360 --> 00:05:56.740 giving us body that sort of rest and digest state 00:05:56.740 --> 00:05:59.220 outside of that I think that's a really important 00:05:59.220 --> 00:06:01.259 point to make right because you know for someone 00:06:01.259 --> 00:06:03.939 like myself where exercise is my literal life 00:06:03.939 --> 00:06:06.990 yeah I always try to show Everything I do for 00:06:06.990 --> 00:06:09.290 recovery. Yeah, right because people see me and 00:06:09.290 --> 00:06:11.170 they think oh, she's just always throwing barbells 00:06:11.170 --> 00:06:13.069 around Like that's what she does all day and 00:06:13.069 --> 00:06:16.509 it's like no. Well, yes, but also But she'd be 00:06:16.509 --> 00:06:19.389 eaten right and I'm definitely not fasting and 00:06:19.389 --> 00:06:21.410 I'm definitely sleeping and it's like, you know 00:06:21.410 --> 00:06:23.269 You have to show the other side of the coin totally 00:06:23.269 --> 00:06:26.129 What are some of those kind of? Brackets or protocols 00:06:26.129 --> 00:06:29.050 around exercise that you can help women with 00:06:29.050 --> 00:06:33.470 in terms of not over exercising. Okay, it's understanding 00:06:34.000 --> 00:06:36.860 how your body reacts later on in the day, so 00:06:36.860 --> 00:06:39.220 that you can, you know, if you start to find 00:06:39.220 --> 00:06:41.180 that you're not sleeping well at night or you're 00:06:41.180 --> 00:06:43.779 getting a massive crash in the afternoon, that 00:06:43.779 --> 00:06:45.959 is a sign that your adrenals have been pushed 00:06:45.959 --> 00:06:50.180 a bit too hard and that really you need to... 00:06:50.240 --> 00:06:52.600 turn it back a little bit or work in a different 00:06:52.600 --> 00:06:56.220 way and adding variety is the way to do it. So, 00:06:56.399 --> 00:06:59.560 you know, I get some clients who run, you know, 00:06:59.860 --> 00:07:03.660 five days a week and that's all cardio and it's 00:07:03.660 --> 00:07:06.699 all push, push, push. It's not actually building 00:07:06.699 --> 00:07:09.100 muscle allowing for the body. No, it is not. 00:07:09.779 --> 00:07:14.759 No, it's pure sort of cortisol depletion in the 00:07:14.759 --> 00:07:16.500 end, really, because if you're doing a lot of 00:07:16.500 --> 00:07:19.620 running, same with, you know, sometimes say cycling. 00:07:19.600 --> 00:07:23.060 that sort of thing. And so to add in the strength 00:07:23.060 --> 00:07:26.620 training, the yoga, the stretch, allow the body 00:07:26.620 --> 00:07:31.420 to feel that nurturing breath work, that sort 00:07:31.420 --> 00:07:34.060 of thing is really, really good. And to include 00:07:34.060 --> 00:07:35.899 that as part of your exercise regime, because 00:07:35.899 --> 00:07:39.199 I think a lot of the time people go that yoga 00:07:39.199 --> 00:07:41.240 is an exercise, but actually you're building 00:07:41.240 --> 00:07:44.259 muscle, you're calming the nervous system, and 00:07:44.259 --> 00:07:48.079 you're giving it that... nurturing. Sorry, can 00:07:48.079 --> 00:07:49.980 we flip side that though? Yeah, I'm gonna argue 00:07:49.980 --> 00:07:51.680 that yoga is not really building muscle. And 00:07:51.680 --> 00:07:54.620 I'm going to argue that yoga is not enough exercise 00:07:54.620 --> 00:07:57.439 for women in their 40s. But what it is doing 00:07:57.439 --> 00:08:01.680 is it's allowing the body to have a recovery 00:08:01.680 --> 00:08:06.560 day, but also giving it I mean, I see yoga as 00:08:06.560 --> 00:08:09.220 I do boot camps, and I do yoga. So a supplement 00:08:09.220 --> 00:08:12.579 as as part of my nervous system support. Yeah. 00:08:12.680 --> 00:08:14.560 But also you are, you know, when you're doing 00:08:14.560 --> 00:08:16.459 a Chaturanga, you're working your triceps, your 00:08:16.459 --> 00:08:18.959 biceps, you know, you're holding a plank, you're 00:08:18.959 --> 00:08:21.500 sort of, and it's the stretching, it's the opening 00:08:21.500 --> 00:08:24.759 of the body that in itself is a form of exercise. 00:08:25.079 --> 00:08:27.500 Oh, for sure. Mobility plus flexibility plus 00:08:27.500 --> 00:08:29.899 progressive overload, not so much unless you 00:08:29.899 --> 00:08:32.659 are getting heavier through your yoga. Unless 00:08:32.659 --> 00:08:35.399 you're doing like a workout yoga class, which 00:08:35.399 --> 00:08:37.840 there are some, you know, I'm not a big fan of, 00:08:37.980 --> 00:08:39.960 I prefer a bit of the oming, you know, because 00:08:39.960 --> 00:08:42.980 I want that contrast from what I do. Yin is my 00:08:42.980 --> 00:08:48.379 favorite. Or nidra. Yeah, nidra. I've only ever 00:08:48.379 --> 00:08:50.720 done it once. And I was like, I didn't realize 00:08:50.720 --> 00:08:53.559 nidra means sleep. Yoga nidra is sleep yoga. 00:08:53.860 --> 00:08:57.320 This is a lovely practice. Just what I need. 00:08:57.419 --> 00:08:59.120 And you know what I've seen in the gym as well. 00:08:59.240 --> 00:09:01.740 So somebody might be doing like a strength class 00:09:01.740 --> 00:09:04.080 and then in between the sets, they're like going 00:09:04.080 --> 00:09:07.860 hard. And I'm like... the whole point of a strength 00:09:07.860 --> 00:09:10.980 class and in between is to rest and recover because 00:09:10.980 --> 00:09:15.759 you don't get stronger, you don't develop anything 00:09:15.759 --> 00:09:19.860 if you are going at it at 100 % the whole time. 00:09:20.019 --> 00:09:21.820 You're not gonna burn more calories, you might 00:09:21.820 --> 00:09:24.259 burn more calories, but it's gonna be counterproductive. 00:09:24.559 --> 00:09:27.529 And so actually, Add in that rest period so that 00:09:27.529 --> 00:09:30.429 you can recover and then go harder. It's so important, 00:09:30.610 --> 00:09:32.730 but people, you're right, have that mindset of, 00:09:33.169 --> 00:09:35.649 right, I need to burn 500 calories, 800 calories, 00:09:35.850 --> 00:09:38.870 a thousand calories. And if I stop. Not a fan. 00:09:38.929 --> 00:09:40.950 Yeah. Chasing calories is going to leave you 00:09:40.950 --> 00:09:43.610 exhausted. And when you set with a cortisol problem. 00:09:43.820 --> 00:09:46.899 All right, big news. The Guzmani Gomez app has 00:09:46.899 --> 00:09:49.159 officially launched in Singapore and we are already 00:09:49.159 --> 00:09:51.419 hooked. Yes, it's giving convenience with standards. 00:09:51.720 --> 00:09:53.440 You can customize your order, skip the queue 00:09:53.440 --> 00:09:55.879 and end loyalty points with Gomex every time 00:09:55.879 --> 00:09:58.559 you order. And there are app only deals, coffee 00:09:58.559 --> 00:10:01.019 rewards, yes, exclusive bundles and it's all 00:10:01.019 --> 00:10:03.019 kind of brilliant. The best part, the app just 00:10:03.019 --> 00:10:05.620 makes getting clean, quality food even easier. 00:10:06.120 --> 00:10:08.259 GYG hasn't changed their core. No artificial 00:10:08.259 --> 00:10:10.879 flavors, no preservatives, just real ingredients 00:10:10.879 --> 00:10:14.710 and big. flavors. So now we can get fast, clean, 00:10:15.070 --> 00:10:17.070 crave -worthy food with a few taps on our phone. 00:10:17.269 --> 00:10:19.370 I mean, honestly, they have nailed it. Download 00:10:19.370 --> 00:10:21.590 the Guzmini Gomez Singapore app and check them 00:10:21.590 --> 00:10:23.970 out at locations all across the island. Vivo 00:10:23.970 --> 00:10:26.669 City, Jewel, Westgate and more. Clean is the 00:10:26.669 --> 00:10:29.009 new healthy and now it's also the new app. Can 00:10:29.009 --> 00:10:31.610 you describe what that is? So you said, okay, 00:10:31.610 --> 00:10:33.669 if you're over -exercising, you're going to have 00:10:33.669 --> 00:10:35.470 hormonal imbalances potentially, you're going 00:10:35.470 --> 00:10:38.830 to have more problems. Can you detail those problems? 00:10:38.850 --> 00:10:41.710 So I'm someone who's doing HIIT seven days a 00:10:41.710 --> 00:10:43.970 week. I don't recover because I got to burn those 00:10:43.970 --> 00:10:46.250 calories. I'm making this up, right? Why is that 00:10:46.250 --> 00:10:49.009 a problem for me? All our hormones, they have 00:10:49.009 --> 00:10:51.789 this merry dance. I think everybody thinks about 00:10:51.789 --> 00:10:53.929 hormones being our sex hormones, our estrogen 00:10:53.929 --> 00:10:56.769 and progesterone that we lose as we get through 00:10:56.769 --> 00:11:00.200 perimenopause. The thing with those hormones 00:11:00.200 --> 00:11:03.639 is they also talk to one of our main hormones 00:11:03.639 --> 00:11:05.960 is our stress hormone cortisol. It's basically 00:11:05.960 --> 00:11:07.860 leading the merry dance with all the hormones. 00:11:08.139 --> 00:11:10.700 But you've also got your thyroid hormones, you've 00:11:10.700 --> 00:11:12.519 got your insulin, your blood sugar hormones. 00:11:12.860 --> 00:11:17.440 So these are really important to keep balanced. 00:11:17.879 --> 00:11:20.879 So if you're doing this stressy exercise on a 00:11:20.879 --> 00:11:22.580 daily basis, you're boosting your cortisol, you're 00:11:22.580 --> 00:11:25.460 basically skewing your cortisol. Interestingly, 00:11:25.679 --> 00:11:28.629 if you deplete your cortisol, basically pulling 00:11:28.629 --> 00:11:31.750 from your other hormone sources, if you know 00:11:31.750 --> 00:11:34.950 what I mean. Especially with something like progesterone, 00:11:35.210 --> 00:11:36.850 they tend to come from this sort of a similar 00:11:36.850 --> 00:11:40.990 bucket and so... High cortisol, low progesterone. 00:11:41.289 --> 00:11:43.690 Progesterone balances out estrogen so that you 00:11:43.690 --> 00:11:46.129 don't get heavy painful periods and it's also 00:11:46.129 --> 00:11:48.450 that lovely calming hormone. So what we want 00:11:48.450 --> 00:11:51.230 is to have a nice balanced cortisol. We can have 00:11:51.230 --> 00:11:53.169 high cortisol but then we get that nice drop 00:11:53.169 --> 00:11:56.029 later on in the day and then we also then have 00:11:56.029 --> 00:11:59.710 enough space to have the... progesterone created 00:11:59.710 --> 00:12:02.590 and then also if you've got high cortisol it 00:12:02.590 --> 00:12:04.710 then also suppresses the thyroid as I mentioned 00:12:04.710 --> 00:12:07.269 earlier. The thyroid will set the metabolism 00:12:07.269 --> 00:12:10.330 of every cell in your body so you're having a 00:12:10.330 --> 00:12:12.529 suppressed thyroid so it's going to slow everything 00:12:12.529 --> 00:12:15.990 down so you're pushing pushing pushing to you 00:12:15.990 --> 00:12:18.929 know chase those calories to make sure that you're 00:12:18.929 --> 00:12:21.769 losing weight because of that but actually it's 00:12:21.769 --> 00:12:24.450 making it harder for your body to to lose weight. 00:12:24.730 --> 00:12:28.350 But I'm in my 40s and I really want to lose weight 00:12:28.350 --> 00:12:30.909 and I'm struggling. Now, isn't it calories in 00:12:30.909 --> 00:12:33.929 versus calories out? Not at all. It's nutrients, 00:12:33.950 --> 00:12:37.950 really. You need to count the nutrients. If you 00:12:37.950 --> 00:12:40.809 have 100 calories of broccoli and 100 calories 00:12:40.809 --> 00:12:43.230 of potato chips, you're going to have a totally 00:12:43.230 --> 00:12:46.990 different biochemical reaction in the body. And 00:12:46.990 --> 00:12:50.870 our body, our nutrients, basically send us messages 00:12:50.870 --> 00:12:54.980 to ourselves. And they have to feel... I come 00:12:54.980 --> 00:12:56.799 from a chemistry background so I love the whole 00:12:56.799 --> 00:12:59.559 biochemistry and the body is this massive biochemical 00:12:59.559 --> 00:13:02.320 equation and if we don't have all those nutrient 00:13:02.320 --> 00:13:05.919 cofactors in our body to allow for the proper 00:13:05.919 --> 00:13:08.480 functioning of the body then things go a little 00:13:08.480 --> 00:13:13.580 awry and that's why Eating a whole dense naturally. 00:13:13.580 --> 00:13:15.799 I mean, I would never even think about counting 00:13:15.799 --> 00:13:17.879 calories and I don't ask my clients to count 00:13:17.879 --> 00:13:20.620 calories it's counting the nutrients and making 00:13:20.620 --> 00:13:22.679 sure they're getting a lots of fiber good fats 00:13:22.679 --> 00:13:26.360 protein and Allowing for it to be absorbed properly. 00:13:26.419 --> 00:13:29.100 So that's a big thing, you know chronic stress 00:13:29.100 --> 00:13:32.519 lots of exercise Can actually suppress your ability 00:13:32.519 --> 00:13:35.759 to absorb the nutrients in your food. So if you 00:13:35.759 --> 00:13:39.549 can work on on boosting the nutrients in your 00:13:39.549 --> 00:13:41.309 food, then all the biochemical reactions work 00:13:41.309 --> 00:13:44.370 well, so the body feels lovely and safe and calm, 00:13:44.789 --> 00:13:47.809 like fasting for women. It's one of those things 00:13:47.809 --> 00:13:51.230 that has now been proven that actually having 00:13:51.230 --> 00:13:53.950 long fasts, and I myself fell into the trap five 00:13:53.950 --> 00:13:56.649 years ago of doing lovely long fasts, lots of 00:13:56.649 --> 00:14:00.549 exercise. You guys share more than you think. 00:14:03.610 --> 00:14:06.129 totally suppressed my adrenals. I had a massive 00:14:06.129 --> 00:14:08.950 crash. I was sort of living in mould and also 00:14:08.950 --> 00:14:11.529 chronically stressed through COVID situations. 00:14:12.149 --> 00:14:15.289 So what we want to do is boost our ability to 00:14:15.289 --> 00:14:18.400 absorb the nutrients by having a really delicious 00:14:18.400 --> 00:14:22.559 whole food diet and not to sweat the small stuff. 00:14:22.840 --> 00:14:27.480 I'm not saying be puritanical and only eat vegan 00:14:27.480 --> 00:14:30.639 food. The odd crisp here and there, the odd chocolate 00:14:30.639 --> 00:14:33.440 pudding here and there, that's fine, but it's... 00:14:33.899 --> 00:14:37.379 maintaining the variety of fiber and nutrients. 00:14:37.679 --> 00:14:39.379 How would I know if I have an absorption problem? 00:14:39.580 --> 00:14:41.139 Is this something I see in my blood work? You 00:14:41.139 --> 00:14:43.440 can, yeah. You would actually see sort of low 00:14:43.440 --> 00:14:46.659 B12, low folate, low iron, maybe low, depending 00:14:46.659 --> 00:14:50.230 on whether they tell... do zinc or selenium those 00:14:50.230 --> 00:14:52.350 sort of it's something you can see there's in 00:14:52.350 --> 00:14:54.169 a basic liver panel you'll be able to see your 00:14:54.169 --> 00:14:56.389 total protein so that can tell me whether you're 00:14:56.389 --> 00:14:59.070 getting enough protein in your diet your creatinine 00:14:59.070 --> 00:15:01.070 is another marker which will tell me whether 00:15:01.070 --> 00:15:03.490 you've got enough protein to support your muscle 00:15:03.490 --> 00:15:06.470 growth needs blood work can reveal a lot it's 00:15:06.470 --> 00:15:10.389 it's very good to understand i mean from a symptom 00:15:10.389 --> 00:15:14.620 point of view bloating can be a sign of mal -digestion 00:15:14.620 --> 00:15:17.519 and mal -digestion means mal -absorption burping 00:15:17.519 --> 00:15:20.279 actually while you're eating or after eating 00:15:20.279 --> 00:15:22.779 feeling full quite early on that's also a sign 00:15:22.779 --> 00:15:25.480 that you're not breaking there's substances in 00:15:25.480 --> 00:15:29.299 the body is um stomach acid and that's that great 00:15:29.299 --> 00:15:32.759 substance first line of defense but when we're 00:15:32.759 --> 00:15:35.779 stressed we're in our our um fight or flight 00:15:35.779 --> 00:15:38.679 state and not in our rest and digest state so 00:15:38.679 --> 00:15:41.320 we don't produce stomach acid the stomach acid 00:15:41.320 --> 00:15:43.860 needs to trigger the digestive enzymes and bile 00:15:43.860 --> 00:15:46.500 to break down the food so bloating is a big one 00:15:46.500 --> 00:15:50.000 but actually you can have things like anxiety 00:15:50.000 --> 00:15:53.220 or skin problems and stuff like that that also 00:15:53.220 --> 00:15:57.159 totally separate from you know the food and the 00:15:57.159 --> 00:16:01.139 gut feelings can also be that first line of like, 00:16:01.139 --> 00:16:03.000 oh, things are going out of balance. That sounds 00:16:03.000 --> 00:16:08.120 like there could be a gut issue, maybe a microbiome 00:16:08.120 --> 00:16:10.460 dysbiosis. Would you say there's some kind of 00:16:10.460 --> 00:16:12.820 connection then when it comes to the symptoms 00:16:12.820 --> 00:16:15.279 of say bloating, low stomach acid that might 00:16:15.279 --> 00:16:18.690 affect? or your gut might have an impact on these 00:16:18.690 --> 00:16:21.370 things? On your hormones? Or hormones, yeah. 00:16:21.649 --> 00:16:24.710 Yeah, absolutely, absolutely. I call it the first 00:16:24.710 --> 00:16:27.870 brain actually. I think a lot of people see that 00:16:27.870 --> 00:16:31.789 the gut really is very important to... allow 00:16:31.789 --> 00:16:35.230 us to assimilate the nutrients and allow for 00:16:35.230 --> 00:16:38.029 our neurotransmitters to be created because we 00:16:38.029 --> 00:16:41.950 you know serotonin is our happy neurotransmitter 00:16:41.950 --> 00:16:45.690 95 % of our serotonin is created in our gut and 00:16:45.690 --> 00:16:48.870 that then allows for our ability to have proper 00:16:48.870 --> 00:16:51.629 sleep because serotonin is a precursor to melatonin 00:16:51.629 --> 00:16:55.370 our sleep hormone, but also it's related to our 00:16:55.370 --> 00:17:00.200 gut motility so Having gut motility issues could 00:17:00.200 --> 00:17:02.320 be a sign of low serotonin and that would be 00:17:02.320 --> 00:17:04.500 combined with say anxiety or depression So if 00:17:04.500 --> 00:17:06.460 you're not going for a pape, then you've got 00:17:06.460 --> 00:17:09.099 a problem. Yeah, it could be linked to serotonin 00:17:09.099 --> 00:17:10.759 Yeah, I always say you got to monitor your cycles 00:17:10.759 --> 00:17:12.599 right your menstrual cycle your bowel cycle your 00:17:12.599 --> 00:17:14.480 sleep cycle Yeah, if there's something off in 00:17:14.480 --> 00:17:16.880 any of those three Yeah, you are not at optimized 00:17:16.880 --> 00:17:18.420 health like you need to get something checked 00:17:18.420 --> 00:17:21.000 out Yeah now so speaking of optimized health, 00:17:21.099 --> 00:17:22.339 you know, you come from a functional medicine 00:17:22.339 --> 00:17:24.940 perspective, right? What does that really mean? 00:17:24.960 --> 00:17:28.019 So client comes to you? Perfect blood work perfect 00:17:28.019 --> 00:17:30.339 right meaning everything in range. Yeah, they 00:17:30.339 --> 00:17:32.980 feel like a piece of shit. Yes What do you do 00:17:32.980 --> 00:17:36.019 differently? Okay, so I start off with a form, 00:17:36.279 --> 00:17:38.240 which is a thorough health history in a symptom 00:17:38.240 --> 00:17:41.559 questionnaire. That can give me a lot of interesting 00:17:41.559 --> 00:17:44.940 information. So I can read into that form, you 00:17:44.940 --> 00:17:47.059 know, whether there's some sort of emotional 00:17:47.059 --> 00:17:49.480 stress, physiological stress could be related 00:17:49.480 --> 00:17:51.859 to toxins, low nutrients, those sort of things, 00:17:52.059 --> 00:17:55.339 hormonal imbalances, symptoms will give the game 00:17:55.339 --> 00:17:58.900 away on what's out of balance. And actually, 00:17:58.980 --> 00:18:01.849 when you look at blood work, in range is not 00:18:01.849 --> 00:18:04.410 optimal. We want to look for optimal ranges. 00:18:04.829 --> 00:18:08.309 And so with something like B12, folate or vitamin 00:18:08.309 --> 00:18:11.869 D, you could be within range. But if you're low 00:18:11.869 --> 00:18:14.710 in range for nutrient markers, that's actually 00:18:14.710 --> 00:18:17.210 a sign that you're probably actually low from 00:18:17.210 --> 00:18:20.470 a systemic. point of view and so something like 00:18:20.470 --> 00:18:23.190 B vitamins they help us detoxify so if you've 00:18:23.190 --> 00:18:26.049 got very low B vitamins actually very high B, 00:18:26.049 --> 00:18:29.130 B12 can be a sign of liver challenges but I tend 00:18:29.130 --> 00:18:31.349 to read and it's all about the puzzle piecing 00:18:31.349 --> 00:18:32.750 and that's something that I love and being a 00:18:32.750 --> 00:18:35.150 bit of a detective and looking into it and I 00:18:35.150 --> 00:18:37.349 tend to spend about an hour prior to meeting 00:18:37.349 --> 00:18:41.799 a client with all the data having made quite 00:18:41.799 --> 00:18:44.420 a big leaps in understanding who they are as 00:18:44.420 --> 00:18:47.480 a person prior, then we meet and we talk and 00:18:47.480 --> 00:18:49.799 delve into symptoms. And actually normally in 00:18:49.799 --> 00:18:52.839 the meeting, more stuff comes up. And then I 00:18:52.839 --> 00:18:55.819 tend to then send out like a protocol which gives 00:18:55.819 --> 00:18:58.720 basically an overview of what their blood work 00:18:58.720 --> 00:19:01.180 shows, what the dynamics are, which is basically 00:19:01.180 --> 00:19:04.660 the health imbalances that are obviously showing 00:19:04.660 --> 00:19:08.740 and giving them some lifestyle guidance. So it's 00:19:08.740 --> 00:19:13.109 a bit different from seeing a because it's getting 00:19:13.109 --> 00:19:16.829 a bit deeper. And I'm always asking why, rather 00:19:16.829 --> 00:19:20.369 than saying, that's a diagnosis. It's all about, 00:19:20.549 --> 00:19:22.430 why did that start happening in the first place? 00:19:22.670 --> 00:19:24.750 And that's getting that bit deeper. What would 00:19:24.750 --> 00:19:28.630 you say are the sort of top lifestyle tips that 00:19:28.630 --> 00:19:32.049 you would give to clients, sort of in general? 00:19:32.410 --> 00:19:34.650 Like, so what are the main things that you see 00:19:34.650 --> 00:19:37.230 come up, you know, that people need to work on? 00:19:37.659 --> 00:19:41.380 Sleep, yeah, big one. You know, people saying, 00:19:41.599 --> 00:19:43.960 but I get to sleep at about 11, 11 .30, but I'm 00:19:43.960 --> 00:19:46.440 scrolling my bed for the first, you know, that, 00:19:46.440 --> 00:19:49.299 you know, sleep tends to be a big one, especially 00:19:49.299 --> 00:19:51.420 I think with women as they go through perimenopause, 00:19:51.559 --> 00:19:53.700 there's a, you know, that progesterone dropping 00:19:53.700 --> 00:19:58.279 is a killer for the sleep. We as women, you know, 00:19:58.779 --> 00:20:02.529 you're listening. audience, they're all female. 00:20:03.309 --> 00:20:05.029 I'm assuming they're all female. Yeah, I mean, 00:20:05.130 --> 00:20:07.569 you know, our husbands, my dad, yeah, pretty 00:20:07.569 --> 00:20:13.410 much, yeah, 99%. I think we juggle a lot. And 00:20:13.410 --> 00:20:18.549 even if we don't feel stressed, our lives are 00:20:18.549 --> 00:20:23.230 stressful. And so it's understanding that doing 00:20:23.230 --> 00:20:26.430 a little bit of stepping back and breathing and 00:20:26.430 --> 00:20:30.460 giving prioritizing ourselves rather than we 00:20:30.460 --> 00:20:33.099 focus on the kids and it's all about the kids 00:20:33.099 --> 00:20:36.640 and you know bringing some money in and supporting 00:20:36.640 --> 00:20:39.759 our husbands and you know so I think it's it's 00:20:39.759 --> 00:20:43.200 stepping back and saying you've got to have some 00:20:43.200 --> 00:20:45.599 time out to breathe you've got to have that proper 00:20:45.599 --> 00:20:48.619 sleep hygiene to support your sleep because sometimes 00:20:48.619 --> 00:20:51.859 it's just a question with sleep a question of 00:20:51.859 --> 00:20:54.059 coming off a device an hour before they go to 00:20:54.059 --> 00:20:58.200 bed and Having a nice hot bath or not too hot, 00:20:58.400 --> 00:21:02.500 but you know a bath I love, you know breath work 00:21:02.500 --> 00:21:05.660 and nervous system calming strategies and Putting 00:21:05.660 --> 00:21:08.480 your feet up the wall. That's what I do every 00:21:08.480 --> 00:21:11.599 night bringing your cortisol down to attain that 00:21:11.599 --> 00:21:14.940 much better sleep and giving yourself permission 00:21:14.940 --> 00:21:18.390 to do that and I think that's Those are key. 00:21:18.930 --> 00:21:20.109 And you mentioned, you know, putting yourself 00:21:20.109 --> 00:21:22.690 first, right? Making yourself a priority. You 00:21:22.690 --> 00:21:24.289 have had your own health challenges. You know, 00:21:24.529 --> 00:21:26.269 you've been very vocal about your journey with 00:21:26.269 --> 00:21:28.970 Hashimoto's, which Jasmine has also experienced. 00:21:29.329 --> 00:21:31.630 What insights have you gained in your own health 00:21:31.630 --> 00:21:33.630 journey that have kind of affected how you now 00:21:33.630 --> 00:21:36.049 work with clients? Oh, gosh. Do you know, I feel 00:21:36.049 --> 00:21:40.349 like I'm living my client, basically. Yeah, basically. 00:21:40.670 --> 00:21:43.450 probably gone through the majority of the issues 00:21:43.450 --> 00:21:46.309 that my clients face. I mean, it actually started 00:21:46.309 --> 00:21:48.630 with my son when he was six years old and he 00:21:48.630 --> 00:21:51.549 had lots of neurodivergent challenges. And so 00:21:51.549 --> 00:21:53.549 he was the one that introduced me to functional 00:21:53.549 --> 00:21:56.309 medicine. And so working on his gut and seeing 00:21:56.309 --> 00:22:00.650 how... I think having personal experience of 00:22:00.650 --> 00:22:04.549 reversing these issues has really allowed me 00:22:04.549 --> 00:22:07.839 to have... absolute 100 % confidence in the fact 00:22:07.839 --> 00:22:10.579 that this process works. And I think if I hadn't 00:22:10.579 --> 00:22:13.500 done it, then I might not have the same confidence, 00:22:13.519 --> 00:22:15.680 if you know what I mean. And also I can relate 00:22:15.680 --> 00:22:17.440 so much to my clients, especially, you know, 00:22:17.500 --> 00:22:19.460 when it comes to like gut issues, because, you 00:22:19.460 --> 00:22:23.259 know, gut and Hashimoto's are very interlinked. 00:22:23.319 --> 00:22:26.019 Same with neurodivergent challenges. You know, 00:22:26.299 --> 00:22:30.730 kids who have autism, ADHD. dyslexia, dyscalculia, 00:22:31.069 --> 00:22:34.170 every single one of them, 99 .999 % of them will 00:22:34.170 --> 00:22:36.650 have some form of gut imbalance which isn't feeding 00:22:36.650 --> 00:22:39.049 their neurotransmitters properly. So there's 00:22:39.049 --> 00:22:41.549 the confidence that sticking with it and understanding 00:22:41.549 --> 00:22:44.289 it's not an overnight process, you know, to make 00:22:44.289 --> 00:22:47.250 these changes you've spent half your life building 00:22:47.250 --> 00:22:49.849 up to the point of getting a diagnosis if you've 00:22:49.849 --> 00:22:52.869 come to me with a diagnosis. Now it's a question 00:22:52.869 --> 00:22:55.369 of just settling in and embracing the changes 00:22:55.369 --> 00:22:59.089 and learning that stepping into the, it's a bit 00:22:59.089 --> 00:23:01.849 tricky at first, making change, but once you're 00:23:01.849 --> 00:23:05.210 at that point of, you know, you fall into the 00:23:05.210 --> 00:23:06.829 groove with these changes and then they become 00:23:06.829 --> 00:23:09.829 the new norm. I come from the least healthy background. 00:23:10.289 --> 00:23:13.589 I was a drinker, a smoker, eating rubbish kind 00:23:13.589 --> 00:23:17.309 of person for the majority of my life. And so, 00:23:17.309 --> 00:23:20.930 you know, it can be done and you can love it. 00:23:20.930 --> 00:23:24.839 And that's, I think, Why I'm so happy that I've 00:23:24.839 --> 00:23:28.160 experienced it all because I can I can I know 00:23:28.160 --> 00:23:30.859 how my client feels Yeah, and you mentioned working 00:23:30.859 --> 00:23:33.359 with kids, right? So it's always you know, like 00:23:33.359 --> 00:23:35.079 so I give a lot of talks to corporations, right? 00:23:35.079 --> 00:23:36.339 And you I'm sure you do the same and you know 00:23:36.339 --> 00:23:37.900 I always talk about the three F's right fresh 00:23:37.900 --> 00:23:41.769 fermented fibers and it's like how do you? translate 00:23:41.769 --> 00:23:45.250 some of those kind of adult messages to a child's 00:23:45.250 --> 00:23:46.950 diet, because I do think that, you know, it's 00:23:46.950 --> 00:23:48.569 all well and good to say, yeah, you need to have 00:23:48.569 --> 00:23:50.650 some kimchi and some natto and some, you know, 00:23:50.710 --> 00:23:52.250 but like, then you serve that to a kid and they're 00:23:52.250 --> 00:23:55.430 like, pit. You know, how do you kind of get through 00:23:55.430 --> 00:23:58.500 that? Huge respect to every mum who has to change 00:23:58.500 --> 00:24:01.299 their child's diet. Oh my gosh, in any way, for 00:24:01.299 --> 00:24:04.640 any reason. Yeah, allergies and whatnot, yeah. 00:24:04.880 --> 00:24:07.700 Unfortunately, our world is quite an unhealthy 00:24:07.700 --> 00:24:12.240 place. We live, the norm is unhealthy versus 00:24:12.240 --> 00:24:14.720 healthy, and that's, you'll have to step slightly 00:24:14.720 --> 00:24:16.599 out. It's sad, isn't it, actually, when you think 00:24:16.599 --> 00:24:19.819 about that? That the default being, oh, you know, 00:24:19.940 --> 00:24:23.359 you're weird if you eat real food and it's normal 00:24:23.359 --> 00:24:26.839 to eat. Crap. Yes. It's when you go to a restaurant 00:24:26.839 --> 00:24:30.160 and they serve the kids menu, pizza and chicken 00:24:30.160 --> 00:24:33.559 nuggets. Hello, can they not have normal food? 00:24:33.720 --> 00:24:35.940 You know, it's, it's, I've stopped ordering off 00:24:35.940 --> 00:24:37.720 the kids menu for our kids. They're going to 00:24:37.720 --> 00:24:40.700 eat steak just like us. Yeah. Cost of fortune, 00:24:40.960 --> 00:24:42.680 but that's, you know, they're eating proper food 00:24:42.680 --> 00:24:46.140 because it's not real food. Okay. So it's, it's, 00:24:46.240 --> 00:24:48.519 there's, there's a lot of like my recipe book. 00:24:48.660 --> 00:24:51.000 I've got lots of lovely, delicious kid -friendly 00:24:51.000 --> 00:24:53.480 food. Things like, you know, chicken nuggets. 00:24:54.119 --> 00:24:56.839 It's gluten free, crispy chicken that you bake 00:24:56.839 --> 00:25:00.920 in the oven with almond meal. It's finding. It's 00:25:00.920 --> 00:25:03.140 swapping out and finding what works and what 00:25:03.140 --> 00:25:07.500 doesn't work. I think hiding something in a smoothie, 00:25:07.779 --> 00:25:09.779 like some green stuff in a smoothie with lots 00:25:09.779 --> 00:25:13.299 of banana and berries, that can work really well. 00:25:13.900 --> 00:25:16.599 We're a big fan of dips. Anything you can dip 00:25:16.599 --> 00:25:20.579 in something else. And starting it early. The 00:25:20.579 --> 00:25:24.000 earlier you do it, the better. Trying to get 00:25:24.000 --> 00:25:27.230 a teen to change their diet. it's probably much 00:25:27.230 --> 00:25:30.509 harder because also they can go especially in 00:25:30.509 --> 00:25:32.329 Singapore they've got their independence so they'll 00:25:32.329 --> 00:25:35.430 have their little cash card and go into the supermarket 00:25:35.430 --> 00:25:39.190 I mean to be honest my my youngest does not have 00:25:39.190 --> 00:25:42.130 the healthiest of diets and but I'm waiting for 00:25:42.130 --> 00:25:43.849 him to get there you know what I mean he will 00:25:43.849 --> 00:25:47.029 get there and it's not seeing it as a transformation 00:25:47.029 --> 00:25:49.529 having to do it all in one go is in just slowly 00:25:49.529 --> 00:25:54.109 adding in The healthy stuff and then slowly crowding 00:25:54.109 --> 00:25:56.609 out so that you don't see they forget. Yeah, 00:25:56.609 --> 00:25:59.089 they used to have that Yeah, that's a great thing 00:25:59.089 --> 00:26:05.069 about that goldfish memory It's almond meal chicken 00:26:05.069 --> 00:26:06.990 nuggets now, so don't worry about what what was 00:26:06.990 --> 00:26:09.670 in the past Yeah, so, you know, we were just 00:26:09.670 --> 00:26:12.329 talking previously about kind of some of the 00:26:12.329 --> 00:26:14.690 things that women do when they self -diagnose, 00:26:14.789 --> 00:26:16.230 right? They're like, oh, I'm bloated, so I have 00:26:16.230 --> 00:26:18.049 a gut problem, or, you know, I'm not sleeping 00:26:18.049 --> 00:26:19.950 well, so my progesterone must be low, or whatever 00:26:19.950 --> 00:26:22.529 it may be. How do you feel about kind of the 00:26:22.529 --> 00:26:25.450 trend towards self -diagnoses? So if you TikTok, 00:26:25.569 --> 00:26:27.589 if you Instagram, you're going to see everything 00:26:27.589 --> 00:26:31.349 from like hacking your hormones, vaginal steaming, 00:26:31.769 --> 00:26:35.089 you know, liver, liver. What was the documentary 00:26:35.089 --> 00:26:37.569 on Netflix where the woman did her own fecal 00:26:37.569 --> 00:26:41.700 transplant? And I was like, oh my God. Ain't 00:26:41.700 --> 00:26:45.920 nobody needs to be doing that. I think it's good 00:26:45.920 --> 00:26:49.299 that the client patient is empowered and will 00:26:49.299 --> 00:26:53.039 ask the doctor questions. Unfortunately a lot 00:26:53.039 --> 00:26:55.119 of doctors don't have the training to be able 00:26:55.119 --> 00:26:57.759 to answer back which can be... quite hard. I 00:26:57.759 --> 00:27:00.940 think lots more doctors are becoming more aware 00:27:00.940 --> 00:27:04.339 of lifestyle medicine. My husband. Yeah, exactly. 00:27:04.940 --> 00:27:06.940 So I mean, there's a lot of information out there. 00:27:07.039 --> 00:27:09.819 And some of it is great. Some of it is like rubbish 00:27:09.819 --> 00:27:13.420 and misleading and quite hard to. And hopefully 00:27:13.420 --> 00:27:17.140 I think I can move the the rubbish out of the 00:27:17.140 --> 00:27:19.440 room and give them the evidence. And I think 00:27:19.440 --> 00:27:24.250 that understanding the evidence from a you know, 00:27:24.369 --> 00:27:25.950 seeing it in their blood work and saying, look 00:27:25.950 --> 00:27:29.130 at this. And it's education. And then they get 00:27:29.130 --> 00:27:32.849 inspired by the fact that actually they've been 00:27:32.849 --> 00:27:35.250 told. And actually, a lot of the time, if they've 00:27:35.250 --> 00:27:37.109 read up about it, it might be right. But the 00:27:37.109 --> 00:27:39.049 problem is, if you go to a doctor and say, I've 00:27:39.049 --> 00:27:41.049 got leaky gut, he doesn't know what to do with 00:27:41.049 --> 00:27:44.450 that. So it's like trying to understand that. 00:27:45.399 --> 00:27:49.380 what it is and the downstream effects. The treatment 00:27:49.380 --> 00:27:52.940 is not something that's that easy to do without 00:27:52.940 --> 00:27:56.079 having a bit of guidance. Sometimes women feel 00:27:56.079 --> 00:27:59.819 a bit iffy about taking medications for certain 00:27:59.819 --> 00:28:03.680 things. Are there any supplements or things that 00:28:03.680 --> 00:28:06.039 women can take to help support their hormones, 00:28:06.180 --> 00:28:08.440 to help support their gut? that you think, you 00:28:08.440 --> 00:28:11.500 know, works in general for most people? Oh, it 00:28:11.500 --> 00:28:14.039 depends on what's going on. So, OK, so there's 00:28:14.039 --> 00:28:16.000 different hormones that are created. There's 00:28:16.000 --> 00:28:18.119 the T4 hormone, which comes out of the thyroid, 00:28:18.140 --> 00:28:20.680 and then it gets converted to the active thyroid 00:28:20.680 --> 00:28:23.059 hormone. The thyroid sets the metabolism for 00:28:23.059 --> 00:28:25.299 every cell in your body. Actually, it needs certain 00:28:25.299 --> 00:28:28.740 nutrients to support the conversion and to support 00:28:28.740 --> 00:28:31.220 the underlying levels. It needs protein, amino 00:28:31.220 --> 00:28:35.119 acids. The T is an amino acid. It also needs 00:28:35.119 --> 00:28:37.619 really good liver health. So something that supports 00:28:37.619 --> 00:28:39.599 the liver can be, you know, things like bitter 00:28:39.599 --> 00:28:41.539 foods, lemon water in the morning, those sort 00:28:41.539 --> 00:28:43.319 of things can be really helpful for the liver. 00:28:43.900 --> 00:28:46.819 But nutrients like selenium is really important 00:28:46.819 --> 00:28:51.680 for the thyroid. Zinc, vitamin A, iodine. I think 00:28:51.680 --> 00:28:55.339 a multivitamin can be very helpful. A good quality, 00:28:55.339 --> 00:28:58.539 you know, like methylated B vitamin is quite 00:28:58.539 --> 00:29:01.900 helpful for people who maybe travel a lot and 00:29:01.900 --> 00:29:04.720 they need to have those nutrients. you know, 00:29:04.920 --> 00:29:08.180 to be boosted. Also, if the thyroid is slow, 00:29:08.480 --> 00:29:10.819 the gut may also not be working so well because 00:29:10.819 --> 00:29:13.799 everything slows down. It's a big strong link 00:29:13.799 --> 00:29:17.079 between low thyroid and stomach acid being low. 00:29:17.339 --> 00:29:20.059 So you're not going to digest the nutrients needed 00:29:20.059 --> 00:29:22.920 to support thyroid hormone production. So adding 00:29:22.920 --> 00:29:25.500 a multivitamin can fill those gaps and really 00:29:25.500 --> 00:29:28.660 help support boosting the thyroid. If somebody 00:29:28.660 --> 00:29:32.759 has Within reference range thyroid hormone levels, 00:29:33.259 --> 00:29:35.259 it's always about the nutrients to start with 00:29:35.259 --> 00:29:37.759 and then supporting the liver to make sure that 00:29:37.759 --> 00:29:40.000 you can convert the thyroid hormone into the 00:29:40.000 --> 00:29:42.319 active form, calming the nervous system, reducing 00:29:42.319 --> 00:29:46.720 stress. Stress, thyroid action don't work well 00:29:46.720 --> 00:29:50.339 either. So that's a really good one to work with. 00:29:50.640 --> 00:29:53.400 When it comes to perimenopause, I'm a big fan 00:29:53.400 --> 00:29:56.700 of adding things like ground flaxseed when it's 00:29:56.700 --> 00:29:58.660 later on in the perimenopause phase when your 00:29:58.660 --> 00:30:01.220 oestrogen drops. Now with perimenopause, the 00:30:01.220 --> 00:30:03.720 progesterone drops to start with, and so something 00:30:03.720 --> 00:30:06.880 like magnesium glycinate is a great one to help 00:30:06.880 --> 00:30:09.160 with taking it in the evening, helps calming, 00:30:09.380 --> 00:30:11.980 it also helps boosting GABA, which is a sort 00:30:11.980 --> 00:30:14.700 of calming neurotransmitter. Supplements definitely 00:30:14.700 --> 00:30:18.180 do have a good... time in a place because they 00:30:18.180 --> 00:30:20.279 fill those nutritional gaps and unfortunately 00:30:20.279 --> 00:30:24.000 our food sources nowadays might not be as full 00:30:24.000 --> 00:30:26.579 of nutrients as they used to be. We've got over 00:30:26.579 --> 00:30:28.900 farming of soil, we've got pesticides, things 00:30:28.900 --> 00:30:32.440 like that really make it harder to digest properly 00:30:32.440 --> 00:30:35.400 and to get those nutrients on board. Look, I 00:30:35.400 --> 00:30:37.660 am never cutting carbs. They're part of my training 00:30:37.660 --> 00:30:40.500 plan and they fuel my workouts. And I'm not exactly 00:30:40.500 --> 00:30:43.380 keto either, but I do have carbs. I want to enjoy 00:30:43.380 --> 00:30:45.420 them without the bloat, the crash or that nap 00:30:45.420 --> 00:30:47.779 on the floor moment. That's why we both rate 00:30:47.779 --> 00:30:49.980 the metabolic control routine from Avea Life. 00:30:50.559 --> 00:30:52.819 It's stabilizer, which is designed to reduce 00:30:52.819 --> 00:30:55.599 post -meal glucose spikes, with NMN to support 00:30:55.599 --> 00:30:58.099 cellular energy. I honestly feel more balanced 00:30:58.099 --> 00:31:01.099 after my meals. Less fog, more focus. It's subtle, 00:31:01.119 --> 00:31:03.339 but you feel it. If you're trying to manage your 00:31:03.339 --> 00:31:05.920 energy and feel a bit more steady, go check it 00:31:05.920 --> 00:31:10.700 out. Use code FORMULA20 at avea -life .com for 00:31:10.700 --> 00:31:13.059 20 % off. And I'm hearing you on liver function, 00:31:13.200 --> 00:31:15.140 right? I'm hearing you on bitter lemon water, 00:31:15.279 --> 00:31:17.740 right? I'm hearing it. But then on the flip side 00:31:17.740 --> 00:31:19.119 of that, it always reminds me of this client 00:31:19.119 --> 00:31:21.420 that I had. And my husband will laugh when he 00:31:21.420 --> 00:31:23.420 hears this story because it's one of our all 00:31:23.420 --> 00:31:26.359 time faves. She comes in and she's like, I'm 00:31:26.359 --> 00:31:29.079 pretty sure my problem is heavy metal toxicity. 00:31:29.279 --> 00:31:31.220 And so we take the full history, right? All the 00:31:31.220 --> 00:31:32.660 things, you know, should I exercise like this? 00:31:32.839 --> 00:31:34.920 I take the creatine and all that. And then she's 00:31:34.920 --> 00:31:37.119 like, and then Tyler's like, my husband was like, 00:31:37.140 --> 00:31:38.759 and how many units of alcohol do you drink a 00:31:38.759 --> 00:31:42.990 week? And it was like 17. And it was like, OK, 00:31:43.250 --> 00:31:46.250 so it might not be heavy metal toxicity. It might 00:31:46.250 --> 00:31:49.230 be pickling your liver with the alcohols. What 00:31:49.230 --> 00:31:52.269 is your opinion on alcohol liver function and 00:31:52.269 --> 00:31:54.890 what is a recommended amount? Oh, my gosh. Yeah, 00:31:55.009 --> 00:31:58.660 liver. Well, so I used to be sort of. Not a heavy 00:31:58.660 --> 00:32:00.839 drink, but I would be, you know, all puritanical 00:32:00.839 --> 00:32:02.599 all week and then have a good old bottle and 00:32:02.599 --> 00:32:04.599 a half of wine at the weekends and I actually 00:32:04.599 --> 00:32:06.420 stopped drinking six and a half years ago and 00:32:06.420 --> 00:32:08.759 I'm quite happy I don't have to drink. I love 00:32:08.759 --> 00:32:12.259 it. So when it comes to alcohol, it's not doing 00:32:12.259 --> 00:32:15.119 the best job with the liver, really. It's definitely 00:32:15.119 --> 00:32:19.420 taking up all the necessary room for your body. 00:32:19.799 --> 00:32:21.759 You know, our liver is our main detox organ. 00:32:22.180 --> 00:32:24.859 When we throw lots of alcohol at it, then it's 00:32:24.859 --> 00:32:28.529 spending all its time. processing that, so it's 00:32:28.529 --> 00:32:30.190 not actually doing the job it needs to do, which 00:32:30.190 --> 00:32:32.829 is the other toxins that our body is subjected 00:32:32.829 --> 00:32:35.250 to. But alcohol also affects your gut health 00:32:35.250 --> 00:32:38.710 as well, so it suppresses the good bacteria and 00:32:38.710 --> 00:32:42.390 exacerbates leaky gut. So it's not something 00:32:42.390 --> 00:32:44.490 that you want to have in large amounts on a regular 00:32:44.490 --> 00:32:47.779 basis, certainly not. perimenopausal women because 00:32:47.779 --> 00:32:50.839 it's you know high in histamines and histamines 00:32:50.839 --> 00:32:52.940 is something that we have trouble breaking down 00:32:52.940 --> 00:32:55.359 when we're going through perimenopause. I think 00:32:55.359 --> 00:32:58.779 the difficulty as with our society is that there 00:32:58.779 --> 00:33:01.579 is a big trend that you know, you can't bond 00:33:01.579 --> 00:33:04.160 with people without alcohol. And I think there's 00:33:04.160 --> 00:33:07.019 an element of having to step out of that need 00:33:07.019 --> 00:33:10.200 to please other people to drink and to just, 00:33:10.200 --> 00:33:12.359 you know, I take kombucha everywhere and I'm 00:33:12.359 --> 00:33:15.079 quite happy about it. Sneak it into bag. Yeah, 00:33:15.420 --> 00:33:17.960 absolutely. You got to do with protein too sometimes, 00:33:18.039 --> 00:33:19.319 you know, it's like if you're going to the vegan 00:33:19.319 --> 00:33:22.319 restaurant, here we go. Protein powder in the 00:33:22.319 --> 00:33:25.039 bag. You mentioned perimenopause and I love your 00:33:25.039 --> 00:33:27.380 perspective on perimenopause, which is that it's 00:33:27.380 --> 00:33:30.380 not this like terrible event and it's not this 00:33:30.380 --> 00:33:32.960 like slow decline to your death. It's a wake 00:33:32.960 --> 00:33:36.480 up call. What do you mean by that? I think the 00:33:36.480 --> 00:33:41.339 realization that living at a sort of live fast 00:33:41.339 --> 00:33:45.799 die young kind of rate is not the way forward 00:33:45.799 --> 00:33:48.740 and normally perimenopause is the thing that 00:33:48.740 --> 00:33:51.359 pulls you back from that type of behavior and 00:33:51.359 --> 00:33:56.400 I think it's a reminder that our body needs nurturing 00:33:56.400 --> 00:34:00.710 and actually to Yeah, give yourself the right 00:34:00.710 --> 00:34:05.230 nutrients, sleep, water, nutrients, food, calming 00:34:05.230 --> 00:34:08.250 the nervous system. All those things will give 00:34:08.250 --> 00:34:11.670 you that positive outcome when it comes to perimenopause. 00:34:12.289 --> 00:34:16.739 I like to sort of empower. my clients to understand 00:34:16.739 --> 00:34:20.559 that it's it's just a change in your Lifestyle 00:34:20.559 --> 00:34:22.820 and it's not going to be the end of the world. 00:34:22.940 --> 00:34:24.719 We all have to go through it, right? Ideally, 00:34:24.719 --> 00:34:26.739 right? We're lucky if we're lucky we get to see 00:34:26.739 --> 00:34:29.139 the other side Do you find that women who have 00:34:29.139 --> 00:34:32.059 got and not a great lifestyle that probably sounds 00:34:32.059 --> 00:34:36.179 a bit better Optimized their perimenopausal symptoms 00:34:36.179 --> 00:34:41.739 are Yeah, absolutely, 100%. What sort of things 00:34:41.739 --> 00:34:44.780 are you seeing then with women who are really 00:34:44.780 --> 00:34:49.539 struggling with symptoms? The difficulty is not 00:34:49.539 --> 00:34:52.360 about the hormones dropping, it's about not about 00:34:52.360 --> 00:34:53.840 the sex hormones dropping, it's actually about 00:34:53.840 --> 00:34:56.260 the other hormones that are having the issue. 00:34:56.659 --> 00:34:58.980 When our estrogen, first our progesterone drops 00:34:58.980 --> 00:35:02.880 and that can lead to sort of poor sleep. The 00:35:02.880 --> 00:35:06.239 estrogen doesn't drop till a bit later, so if 00:35:06.239 --> 00:35:10.119 we can try and calm our nervous system, so stop 00:35:10.119 --> 00:35:12.699 the cortisol from being pulled away from our 00:35:12.699 --> 00:35:15.300 progesterone production, we can manage it, adding 00:35:15.300 --> 00:35:19.739 the magnesium. But if you're chronically stressed, 00:35:20.119 --> 00:35:22.900 not sleeping well, not eating a nutrient -dense 00:35:22.900 --> 00:35:28.119 diet, then we're going to layer up. issues with 00:35:28.119 --> 00:35:30.920 giving that estrogen progesterone balance, which 00:35:30.920 --> 00:35:34.400 is what we need to allow for a softer landing 00:35:34.400 --> 00:35:36.880 into perimenopause. We have receptors for estrogen 00:35:36.880 --> 00:35:38.699 all over our body, the same with progesterone, 00:35:39.139 --> 00:35:43.039 and it's not just about the sort of the not ovulating, 00:35:43.179 --> 00:35:46.159 it's actually about other symptoms like, you 00:35:46.159 --> 00:35:48.670 know, there's a lot. talking about, you know, 00:35:48.889 --> 00:35:55.489 frozen shoulder brain fog. Which, you know, if 00:35:55.489 --> 00:35:57.730 you have dementia or Alzheimer's in your family, 00:35:58.329 --> 00:36:00.949 especially on the female side, having the drop 00:36:00.949 --> 00:36:04.230 in estrogen later, you know, can really lead 00:36:04.230 --> 00:36:08.000 to. an earlier sort of Alzheimer's diagnosis. 00:36:08.579 --> 00:36:10.579 So brain fog, what other things? Osteopenia, 00:36:10.699 --> 00:36:13.420 osteoporosis. Yes, osteoporosis. Yes, absolutely. 00:36:13.619 --> 00:36:16.639 I mean, it's, estrogen supports your neurotransmitter 00:36:16.639 --> 00:36:19.519 balance, whether you're happy or sad. So there's 00:36:19.519 --> 00:36:23.019 so much. And if you have the right nutrients 00:36:23.019 --> 00:36:25.820 on board, neurotransmitters need nutrients to 00:36:25.820 --> 00:36:27.860 create them. So they need the B vitamins, they 00:36:27.860 --> 00:36:29.820 need the protein. So if you're getting those 00:36:29.820 --> 00:36:33.559 on board, then things don't go downhill as fast 00:36:33.559 --> 00:36:36.329 in such a bad way. Yeah, I was just listening 00:36:36.329 --> 00:36:38.449 today to one of Peter and Tia's AMAs, and it 00:36:38.449 --> 00:36:41.309 was exactly that. It was like, unfortunately... 00:36:41.050 --> 00:36:44.449 age is going to decline us in every category, 00:36:44.449 --> 00:36:46.889 right? Like you will not be as powerful as you 00:36:46.889 --> 00:36:49.510 were at 20 that you are at 40. Like decline is 00:36:49.510 --> 00:36:52.889 inevitable, but the rate of that decline can 00:36:52.889 --> 00:36:55.070 be slowed by some of these lifestyle factors. 00:36:55.070 --> 00:36:56.409 And I think that's what's important to hear. 00:36:56.510 --> 00:36:58.050 It's not that you will be a superhero for the 00:36:58.050 --> 00:37:00.349 rest of your life. If you, you know, take a magnesium 00:37:00.349 --> 00:37:03.010 glycinate at night, but what you might experience 00:37:03.010 --> 00:37:05.329 is an easier journey through this inevitable, 00:37:05.329 --> 00:37:07.949 slow, gradual decline. You know, again, I use 00:37:07.949 --> 00:37:09.230 the word declines. I know you don't love that, 00:37:09.230 --> 00:37:11.659 but it's like there. There is an easier path 00:37:11.659 --> 00:37:14.079 that you can tread that is completely within 00:37:14.079 --> 00:37:17.880 your control. To focus on that rather than seeing 00:37:17.880 --> 00:37:21.860 HRT as a magic pill because HRT will be filling, 00:37:21.980 --> 00:37:25.539 they'll be adding more hormones. And if you have 00:37:25.539 --> 00:37:28.940 experienced, there's a dynamic called estrogen 00:37:28.940 --> 00:37:32.159 dominance which say something like PCOS, endometriosis, 00:37:32.159 --> 00:37:35.179 if you've had those diagnoses, that's a sign 00:37:35.179 --> 00:37:37.760 of estrogen dominance. But if you've been experiencing 00:37:37.760 --> 00:37:41.639 it through your life, and you are getting near 00:37:41.639 --> 00:37:43.559 to, you know, your progesterone's dropped, then 00:37:43.559 --> 00:37:46.460 your estrogen dominance will probably be more 00:37:46.460 --> 00:37:50.559 exaggerated. So if you've had poor, heavy periods, 00:37:51.360 --> 00:37:53.960 pain during your periods, anxiety, PMT, those 00:37:53.960 --> 00:37:55.960 sort of things. So they're signs of high estrogen. 00:37:56.079 --> 00:37:58.619 So when it comes to nearing the end of perimenopause, 00:37:58.820 --> 00:38:01.500 if you start adding in estrogen HRT at that point, 00:38:01.739 --> 00:38:04.159 you're going to fuel a fire of higher estrogen, 00:38:04.440 --> 00:38:07.599 which will not be a pleasant roller coaster ride 00:38:07.599 --> 00:38:11.469 for you. and the estrogen does love to go a little 00:38:11.469 --> 00:38:14.630 bit haywire at the end of your perimenopause 00:38:14.630 --> 00:38:19.389 journey. So trying to hold off the estrogen HRT 00:38:19.389 --> 00:38:22.369 till after your periods have virtually stopped, 00:38:22.849 --> 00:38:25.010 progesterone maybe add in a bit earlier because 00:38:25.010 --> 00:38:27.429 that's the one that really will help calm us, 00:38:27.929 --> 00:38:31.309 then that will be the solution rather than adding 00:38:31.309 --> 00:38:33.449 it in a couple of years before your periods are 00:38:33.449 --> 00:38:36.300 finished. It might not be helpful. So timing 00:38:36.300 --> 00:38:40.039 matters when it comes to HRT. And type. And type. 00:38:40.440 --> 00:38:42.960 So how about that number three hormone that is 00:38:42.960 --> 00:38:45.659 of great interest to myself, testosterone. Talk 00:38:45.659 --> 00:38:49.000 to me about that. Strength training is a great 00:38:49.000 --> 00:38:51.840 way of... Keeping your testosterone nice and 00:38:51.840 --> 00:38:54.960 strong darn right ladies. Yes zinc is also another 00:38:54.960 --> 00:38:58.599 one Testosterone doesn't it's slowly changing. 00:38:58.619 --> 00:39:01.099 So it's not going to go up and down So it is 00:39:01.099 --> 00:39:03.579 very much lifestyle based, you know having zinc 00:39:03.579 --> 00:39:05.840 this zinc is really supportive of testosterone 00:39:05.840 --> 00:39:08.019 as well if you really are feeling drained and 00:39:08.019 --> 00:39:09.760 you're showing very low levels of testosterone 00:39:09.760 --> 00:39:13.019 and It could be that there's from a functional 00:39:13.019 --> 00:39:15.300 perspective. You can convert more to estrogen 00:39:15.300 --> 00:39:18.119 than down the testosterone route So it could 00:39:18.119 --> 00:39:21.960 be you know lifestyle that poor lifestyle choices 00:39:21.960 --> 00:39:25.190 are. supporting a higher estrogen and lower testosterone 00:39:25.190 --> 00:39:28.210 is in working on getting rid of the estrogen 00:39:28.210 --> 00:39:32.690 and taking aromatase inhibitors so that it can 00:39:32.690 --> 00:39:35.969 stop that conversion. Oestrogen needs to be detoxed 00:39:35.969 --> 00:39:39.510 from the body as much as any other toxin in the 00:39:39.510 --> 00:39:41.949 body and having the right B vitamins will help 00:39:41.949 --> 00:39:44.730 support that. Just making sure we've got the 00:39:44.730 --> 00:39:47.570 right nutrients like fibrous vegetables and good 00:39:47.570 --> 00:39:50.869 fats to support the body on that front. Talking 00:39:50.869 --> 00:39:53.250 about testosterone. I've got an interesting journey. 00:39:53.710 --> 00:39:55.449 So I've been on testosterone for a very long 00:39:55.449 --> 00:39:57.409 time now because when I started my perimenopausal 00:39:57.409 --> 00:40:00.050 symptoms, my testosterone was low and I started 00:40:00.050 --> 00:40:01.849 on basically testosterone and progesterone. But 00:40:01.849 --> 00:40:06.909 recently my testosterone shot up very, very high, 00:40:07.369 --> 00:40:10.690 almost like nine times the rate it should be, 00:40:10.849 --> 00:40:13.150 which is crazy because I was breaking out in 00:40:13.150 --> 00:40:20.070 acne. And yes, I did develop better. Yeah, because 00:40:20.070 --> 00:40:22.809 I am going through, I am trying to get laser 00:40:22.809 --> 00:40:24.570 done, but I was like, hold on a minute. This 00:40:24.570 --> 00:40:27.429 is meant to be cutting back on my hair growth 00:40:27.429 --> 00:40:29.789 on my legs. And it definitely wasn't. And what 00:40:29.789 --> 00:40:32.670 else? A rage. Oh my God. I wasn't sleeping. So 00:40:32.670 --> 00:40:35.110 when, when I went to see Dr. Lim, he was like, 00:40:35.469 --> 00:40:38.349 your testosterone is super high. Oh shit. But 00:40:38.349 --> 00:40:40.900 what I realized was Okay, I was definitely training 00:40:40.900 --> 00:40:44.820 harder. And the big one was I stopped my long 00:40:44.820 --> 00:40:48.099 term fasting, which must have been suppressing 00:40:48.099 --> 00:40:52.079 my testosterone. And inhibiting your muscle growth, 00:40:52.360 --> 00:40:55.460 which is nature's testosterone producer. So that's 00:40:55.460 --> 00:40:58.480 all. I mean, look, I love fasting. I'm definitely 00:40:58.480 --> 00:41:00.659 not fasting to the same level I was fasting before, 00:41:00.659 --> 00:41:02.760 but it definitely had an impact on my hormones. 00:41:03.079 --> 00:41:06.219 And, you know, I've had to cut back on my testosterone 00:41:06.219 --> 00:41:11.980 because naturally, my body. thing. And that's 00:41:11.980 --> 00:41:14.659 another vote for know your numbers, right? Like, 00:41:14.880 --> 00:41:16.579 you would not have discovered that you'd have 00:41:16.579 --> 00:41:18.260 just suffered with those symptoms been like, 00:41:18.280 --> 00:41:19.980 Oh, I guess I have acne now. I guess it's been 00:41:19.980 --> 00:41:23.579 a plus. And then like, Wait, hold on. Maybe there's 00:41:23.579 --> 00:41:25.300 some interrelation with my lifestyle changes 00:41:25.300 --> 00:41:27.719 and whatnot. Yes. I mean, we're lucky being in 00:41:27.719 --> 00:41:30.199 Singapore. You've got, you know, doctors. coming 00:41:30.199 --> 00:41:33.179 out of your ears sort of thing. No shortage of 00:41:33.179 --> 00:41:36.079 labs. Yeah, exactly. No shortage. Health insurance 00:41:36.079 --> 00:41:38.400 does help. I think if you're in somewhere like 00:41:38.400 --> 00:41:41.719 the UK where the NHS, it's pulling teeth to try 00:41:41.719 --> 00:41:45.280 and get any form of blood work. In the US, you 00:41:45.280 --> 00:41:47.920 better just be rich because there is no NHS safety 00:41:47.920 --> 00:41:51.380 net. I empathize with having to wait six months 00:41:51.380 --> 00:41:54.320 for basic care, but how about never? Because 00:41:54.320 --> 00:41:56.159 if you're in the US, your option might be never. 00:41:57.639 --> 00:42:00.940 Yeah, not to get off on a tangent about that. 00:42:01.400 --> 00:42:03.420 So can you, you've worked with all these clients 00:42:03.420 --> 00:42:05.519 that have kind of had these revelations about 00:42:05.519 --> 00:42:08.280 health that are at first unseen or at first unknown. 00:42:08.619 --> 00:42:10.699 Can you give us a case study of a client that 00:42:10.699 --> 00:42:14.989 you've worked with that had... apparently normal 00:42:14.989 --> 00:42:18.570 blood work, but then you saw something in that 00:42:18.570 --> 00:42:20.989 that was like, hold on. A lady came to me with 00:42:20.989 --> 00:42:23.269 high cholesterol. The doctor was saying, I need 00:42:23.269 --> 00:42:24.789 to put you on statins, she was pushing back. 00:42:24.969 --> 00:42:27.489 High total, high LDL, high everything. The whole 00:42:27.489 --> 00:42:29.710 panel. Not high triglycerides, because she'd 00:42:29.710 --> 00:42:31.849 changed her diet. And so, you know, she'd done 00:42:31.849 --> 00:42:34.670 as they'd said, and her triglycerides had come 00:42:34.670 --> 00:42:38.920 down. And so I chatted to her and I could see 00:42:38.920 --> 00:42:41.280 that throughout her life she's had high oestrogen 00:42:41.280 --> 00:42:44.800 symptoms. Now oestrogen, it causes thickening 00:42:44.800 --> 00:42:47.199 of the bile, which is basically this substance 00:42:47.199 --> 00:42:50.269 that the liver creates. that helps to break down 00:42:50.269 --> 00:42:53.849 fat and that or emulsify fat as my son will tell 00:42:53.849 --> 00:42:55.469 me off if I say break down that's not the right 00:42:55.469 --> 00:42:58.369 word she had thickening of bile which was causing 00:42:58.369 --> 00:43:00.110 high cholesterol plus a little bit of stress 00:43:00.110 --> 00:43:02.369 going on because stress and cholesterol tend 00:43:02.369 --> 00:43:05.590 to go higher absolutely and so we worked through 00:43:05.590 --> 00:43:08.590 an understanding of you know the estrogen needed 00:43:08.590 --> 00:43:13.130 to be worked on in order to help thin the bile. 00:43:14.090 --> 00:43:15.829 There's a supplement that she could take that 00:43:15.829 --> 00:43:18.489 basically helped to thin the bile as well. We 00:43:18.489 --> 00:43:23.150 worked on the estrogen supporting detoxification 00:43:23.150 --> 00:43:26.469 pathways and we worked really on that and everything 00:43:26.469 --> 00:43:31.309 came down and it was fine. You said she changed 00:43:31.309 --> 00:43:33.070 her lifestyle but her triglycerides were fine 00:43:33.070 --> 00:43:35.809 and you get those hyper -responders don't you? 00:43:35.889 --> 00:43:40.039 So the people who are of lean... body mass who 00:43:40.039 --> 00:43:42.599 might go on a low carbohydrate diet and stuff 00:43:42.599 --> 00:43:45.739 but you know everything looks fine but just their 00:43:45.739 --> 00:43:47.619 cholesterol goes through the roof. So cholesterol 00:43:47.619 --> 00:43:51.260 is also linked to chronic stress. the thyroid. 00:43:51.619 --> 00:43:53.860 The thyroid sets the metabolism for every cell 00:43:53.860 --> 00:43:56.360 in the body so if that slows down then actually 00:43:56.360 --> 00:43:58.719 it's harder to clear the cholesterol out of the 00:43:58.719 --> 00:44:02.320 body. So I tend to look at those two and then 00:44:02.320 --> 00:44:04.619 I also look at the liver and say okay if the 00:44:04.619 --> 00:44:06.699 liver isn't struggling a little bit and it doesn't 00:44:06.699 --> 00:44:09.639 mean that the liver enzymes are looking... actually 00:44:09.639 --> 00:44:11.679 it could be the liver enzymes being super low 00:44:11.679 --> 00:44:14.079 that's the issue because there's not enough nutrient 00:44:14.079 --> 00:44:17.239 cofactors to support the enzyme production which 00:44:17.239 --> 00:44:20.929 works on removing the... supporting the liver 00:44:20.929 --> 00:44:24.289 health. I think the estrogen -cholesterol link 00:44:24.289 --> 00:44:26.349 is also quite an interesting one, because that 00:44:26.349 --> 00:44:28.929 is what does happen in perimenopause. We are 00:44:28.929 --> 00:44:32.170 more prone to heart disease. And understanding 00:44:32.170 --> 00:44:35.789 that if we can detox our estrogen better, work 00:44:35.789 --> 00:44:40.849 on not seeing fat as bad, but seeing actually 00:44:40.849 --> 00:44:43.590 what truly is not the dietary support, which 00:44:43.590 --> 00:44:46.889 is your sugar and your heavy starch intake, eating 00:44:46.889 --> 00:44:50.159 pasta and rice for each meal. as well as having 00:44:50.159 --> 00:44:53.340 cake after all. Lots of fruit, you know, fruit... 00:44:53.210 --> 00:44:55.329 even though it's got the fiber in is good, but 00:44:55.329 --> 00:44:57.869 if you're eating a lot of fruit, then that's 00:44:57.869 --> 00:45:00.230 pushing your blood sugar up and that also affects 00:45:00.230 --> 00:45:02.070 your cholesterol. Yeah, if you've got insulin 00:45:02.070 --> 00:45:04.170 resistance or you're type 2 diabetic, you know, 00:45:04.210 --> 00:45:06.230 having a mango is probably not the best option. 00:45:06.849 --> 00:45:08.849 No, exactly. Oh my gosh, only when I moved to 00:45:08.849 --> 00:45:12.309 Singapore did I become kind of hyper aware of 00:45:12.309 --> 00:45:15.110 this like abundance of fruits, where it's like 00:45:15.110 --> 00:45:17.230 I have fruits in the morning and I have fruits 00:45:17.230 --> 00:45:18.809 after I eat and I have fruits in the afternoon 00:45:18.809 --> 00:45:21.690 and it's like these giant bowls of like cut fruit. 00:45:22.539 --> 00:45:24.960 It's such an odd practice to me. And again, I'm 00:45:24.960 --> 00:45:26.460 from California. I'm from the land of fruits 00:45:26.460 --> 00:45:29.539 and nuts. I'm no stranger to eating an apple. 00:45:29.659 --> 00:45:31.880 But it's just weird. I feel like here, it's this 00:45:31.880 --> 00:45:37.079 really overly abundant servings of fruits. And 00:45:37.079 --> 00:45:41.980 the rates of diabetes do not favor that. I don't 00:45:41.980 --> 00:45:44.480 think there's a lot of education around, yes, 00:45:44.599 --> 00:45:46.179 fruit is good for you. Fruit has nutrients and 00:45:46.179 --> 00:45:49.400 fiber, exactly what you said. but it is still 00:45:49.400 --> 00:45:51.559 a sugar, and it's going to go straight to your 00:45:51.559 --> 00:45:53.480 bloodstream in the exact same way that bowl of 00:45:53.480 --> 00:45:55.579 rice is. Your body can't differentiate. And fruit 00:45:55.579 --> 00:45:57.719 is fructose, so it has to be sorted, but it's 00:45:57.719 --> 00:45:59.880 sort of a liver process by the liver. Yeah, but 00:45:59.880 --> 00:46:02.000 again, you know, it's like there's this trend 00:46:02.000 --> 00:46:03.420 on Instagram, right? Don't trust any dietician 00:46:03.420 --> 00:46:06.719 that tells you not to eat fruit. Well, yes, but 00:46:06.719 --> 00:46:10.219 also... It's having the right amount and the 00:46:10.219 --> 00:46:12.510 right times and the right... the right fruits, 00:46:12.630 --> 00:46:14.530 actually, I think, you know. But I'd say it's 00:46:14.530 --> 00:46:16.489 funny. I always expected the fight to be like, 00:46:16.489 --> 00:46:18.130 you know, for Singaporeans, they'll fight for 00:46:18.130 --> 00:46:19.849 that last grain of rice, right? But no, they'll 00:46:19.849 --> 00:46:22.269 fight for the fruits. I find much more than, 00:46:22.489 --> 00:46:23.869 you know, you tell them, got to cut rice. No 00:46:23.869 --> 00:46:26.510 worries. Fruit is like the last man standing. 00:46:27.210 --> 00:46:29.630 Yeah. Interestingly, though, rice, a client of 00:46:29.630 --> 00:46:33.590 mine, she actually took on my helper. She got 00:46:33.590 --> 00:46:36.630 tested for type 2 diabetes because she wasn't 00:46:36.630 --> 00:46:40.349 feeling very well and she had an HbA1c of 9 which 00:46:40.349 --> 00:46:44.659 shouldn't be over 5 .7 really. And it was the 00:46:44.659 --> 00:46:47.380 rice. Yeah. Yeah. She had to cut. She stopped 00:46:47.380 --> 00:46:49.440 eating the rice. And yes, actually it came down. 00:46:49.480 --> 00:46:51.820 And people do not think about rice as sweet. 00:46:51.840 --> 00:46:54.619 So they don't think of it as diabetes inducing. 00:46:54.940 --> 00:46:56.900 But it's like, you know, again, that's more nutritional 00:46:56.900 --> 00:46:58.960 literacy around what is a carbohydrate. Right. 00:46:59.000 --> 00:47:02.159 And it doesn't have to taste sweet to be to be 00:47:02.159 --> 00:47:04.360 a carb. Yeah. To be a carb. OK. We've talked 00:47:04.360 --> 00:47:06.440 about all the instrumentals here. Right. OK. 00:47:06.440 --> 00:47:08.199 So eat your fiber and get your fermented foods 00:47:08.199 --> 00:47:09.820 and check your gut health and all this stuff. 00:47:09.980 --> 00:47:12.360 But I think there's a bigger picture here for 00:47:12.360 --> 00:47:15.679 women in their 40s. And it's kind of to do with 00:47:15.679 --> 00:47:19.719 identity Right. What are the changes in your 00:47:19.719 --> 00:47:23.920 identity that allow you? To thrive in this decade 00:47:23.920 --> 00:47:26.480 from a personal point of view because I'm 53 00:47:26.480 --> 00:47:32.039 now and I feel that the realization that you 00:47:32.039 --> 00:47:37.920 can Find new purpose and I think we spend a lot 00:47:37.920 --> 00:47:40.320 of time looking after our kids and they've reached 00:47:40.320 --> 00:47:43.380 the point of you know, they're starting to leave 00:47:43.380 --> 00:47:48.179 school and around this age is when... And you've 00:47:48.179 --> 00:47:50.679 put all your heart and soul into these beautiful 00:47:50.679 --> 00:47:54.260 creatures that are flying the nest. And then 00:47:54.260 --> 00:47:56.960 you're like, oh, what do I do now? Giving yourself 00:47:56.960 --> 00:48:01.480 the time to check in with yourself and find something 00:48:01.480 --> 00:48:05.440 that you love. This is the opportunity to step 00:48:05.440 --> 00:48:08.300 into your power, to find something that you love, 00:48:08.639 --> 00:48:11.539 that you can... It could be anything from helping 00:48:11.539 --> 00:48:14.820 people to finding something new. For me, functional 00:48:14.820 --> 00:48:18.099 medicine is my... newfound love that I discovered 00:48:18.099 --> 00:48:21.480 in my mid -forties. It's such an amazing opportunity. 00:48:21.579 --> 00:48:24.719 You now have this whole future ahead of you. 00:48:25.320 --> 00:48:28.500 So to understand that this in itself, finding 00:48:28.500 --> 00:48:31.840 and talking to friends and having that community 00:48:31.840 --> 00:48:35.639 to open up emotionally about these things so 00:48:35.639 --> 00:48:38.940 that you can find that little glimmer of purpose 00:48:38.940 --> 00:48:45.349 will allow your... Our emotions can so be interlinked 00:48:45.349 --> 00:48:49.030 with our physiological health, happiness, loneliness. 00:48:49.769 --> 00:48:51.889 They've found to be as bad for your health as 00:48:51.889 --> 00:48:54.230 smoking 15 cigarettes a day. That was a, I don't 00:48:54.230 --> 00:48:56.489 know where that is. That may have been from our 00:48:56.489 --> 00:48:58.329 newsletter because that was actually one of our 00:48:58.329 --> 00:49:01.230 fabulous Friday Four Play newsletter factoids. 00:49:01.750 --> 00:49:03.269 Which please sign up too if you haven't already. 00:49:04.329 --> 00:49:08.489 Shameless plug. For me, it's finding that amazing 00:49:08.489 --> 00:49:12.219 purpose and to see it as gosh, isn't this exciting, 00:49:12.940 --> 00:49:15.579 reframing, you know, rather than going, oh my 00:49:15.579 --> 00:49:17.500 gosh, my life is finished because the children 00:49:17.500 --> 00:49:20.099 have gone and I've been following my husband, 00:49:20.280 --> 00:49:22.139 especially in Singapore, where you follow your 00:49:22.139 --> 00:49:25.960 husband on their career journeys. As in, I think 00:49:25.960 --> 00:49:28.880 Singapore is probably the best. country in the 00:49:28.880 --> 00:49:31.960 world to start a new small business and to really 00:49:31.960 --> 00:49:34.119 just there's such a massive community of small 00:49:34.119 --> 00:49:36.460 business owners aren't there? Yes. And it can 00:49:36.460 --> 00:49:39.320 be baking cakes or it could be learning. Healthy 00:49:39.320 --> 00:49:43.360 cakes. Healthy cakes, exactly. Learning something 00:49:43.360 --> 00:49:47.840 new, you know, I think that for me is the opportunity 00:49:47.840 --> 00:49:51.559 is there. to reframe it and if you're struggling 00:49:51.559 --> 00:49:54.619 with it Then to talk to your friends and open 00:49:54.619 --> 00:49:57.199 up about it and really you can find it Yeah, 00:49:57.239 --> 00:49:59.719 there is such a link between mental health and 00:49:59.719 --> 00:50:02.500 physical health and again The gut -brain connection 00:50:02.500 --> 00:50:04.559 is a great way of explaining that and I think 00:50:04.559 --> 00:50:07.400 you know just the understanding that your thoughts 00:50:07.690 --> 00:50:10.269 can poison the water. You know, they can also 00:50:10.269 --> 00:50:11.989 sweeten it, but they can poison it. And it's 00:50:11.989 --> 00:50:13.989 like if something is going wrong in your body, 00:50:14.070 --> 00:50:16.570 you know, if you have this, you hit on bloating 00:50:16.570 --> 00:50:18.789 earlier, right? And I would say bloating, I don't 00:50:18.789 --> 00:50:20.690 know if you agree, is the number one reported 00:50:20.690 --> 00:50:23.170 symptom that we get from like every female patient 00:50:23.170 --> 00:50:25.230 client that we see at the clinic. It's like, 00:50:25.590 --> 00:50:27.949 I'm bloated, this causes me bloating, I'm bloated 00:50:27.949 --> 00:50:30.030 or bloated around my period or whatever it may 00:50:30.030 --> 00:50:32.349 be. And I always think like, you know, if there 00:50:32.349 --> 00:50:35.769 are cyclical patterns in your bloating, you know, 00:50:35.769 --> 00:50:37.750 it could still be a food. You know, meaning like 00:50:37.750 --> 00:50:38.710 it could still be something that you're eating. 00:50:39.690 --> 00:50:42.869 Every time I have beans on toast, I have this. 00:50:43.170 --> 00:50:45.949 But it's like also, could it be cyclical patterns 00:50:45.949 --> 00:50:49.349 of thought that are giving you these types of 00:50:49.349 --> 00:50:52.110 symptoms? Oh, absolutely. You know, actually 00:50:52.110 --> 00:50:55.010 pain, people who have pain in their neck and 00:50:55.010 --> 00:50:57.889 their shoulders, that can be a massive sign of, 00:50:57.889 --> 00:51:02.030 you know, some sort of emotional stress. So understanding 00:51:02.030 --> 00:51:04.610 that and just delving into different things, 00:51:04.650 --> 00:51:06.920 you know, trying out new things. I love things 00:51:06.920 --> 00:51:10.360 like 9D breathwork or Qigong or you know all 00:51:10.360 --> 00:51:15.280 these different modalities. Just go for it and 00:51:15.280 --> 00:51:17.639 discover. I don't know, have you done 9D breathwork? 00:51:17.860 --> 00:51:19.920 I have not. Tell us a little bit about it. I've 00:51:19.920 --> 00:51:22.869 never had a fan. Amazing. So what you do is you 00:51:22.869 --> 00:51:27.389 wear your headphones and a mask and breath work. 00:51:27.469 --> 00:51:29.429 Normally the traditional sense is breathing through 00:51:29.429 --> 00:51:31.670 your nose and that's bringing it in this lovely 00:51:31.670 --> 00:51:35.469 parasympathetic state. 9D is a slightly twisted 00:51:35.469 --> 00:51:37.409 version where you're breathing through your mouth 00:51:37.409 --> 00:51:40.130 and you're basically up regulating. But the process 00:51:40.130 --> 00:51:42.230 of up regulating and especially because what 00:51:42.230 --> 00:51:44.510 you're listening to is different frequencies. 00:51:44.849 --> 00:51:46.949 You're listening to this guy who basically talks 00:51:46.949 --> 00:51:50.849 you through some journey. They're called journeys. 00:51:51.050 --> 00:51:54.170 and he will ask you to sort of basically open 00:51:54.170 --> 00:51:56.469 your mind up and by doing the breath work, you 00:51:56.469 --> 00:51:59.829 go into a sort of a slight trance state where 00:51:59.829 --> 00:52:02.289 your prefrontal cortex switches off and you go 00:52:02.289 --> 00:52:05.090 into your subconscious mind. Wow. And it then 00:52:05.090 --> 00:52:08.750 gives you like a, it rewrites your thought processes 00:52:08.750 --> 00:52:10.869 around it. So you could cry, you could laugh, 00:52:10.989 --> 00:52:13.650 you scream, but because you're in your own world, 00:52:13.730 --> 00:52:16.280 you've got your headphones on, it's... basically 00:52:16.280 --> 00:52:20.440 opening your body up to change and allows you 00:52:20.440 --> 00:52:23.579 to, like I did one yesterday, rewire your brain. 00:52:23.800 --> 00:52:26.579 It allows, it basically embeds new thought processes. 00:52:26.639 --> 00:52:28.980 So it uses some sort of NLP, neuro linguistic 00:52:28.980 --> 00:52:33.199 programming type strategies. So it's mind blowing. 00:52:33.260 --> 00:52:36.579 It's definitely. We did have Diana Kramer on, 00:52:36.679 --> 00:52:39.059 the co -founder of Recoup, and you know, she 00:52:39.059 --> 00:52:41.019 definitely was talking about 90 breath work, 00:52:41.019 --> 00:52:42.579 and I still haven't tried it. That was, what, 00:52:42.599 --> 00:52:45.000 four seasons ago? So I definitely need to get 00:52:45.000 --> 00:52:47.219 with the now and give this a shot. I'll give 00:52:47.219 --> 00:52:48.980 you the name of a practitioner. That would be 00:52:48.980 --> 00:52:51.099 wonderful. Well, again, we've loved having you 00:52:51.099 --> 00:52:53.000 on, Jo, and again, love having you in the community, 00:52:53.000 --> 00:52:55.659 but we do have to ask the question that we ask 00:52:55.659 --> 00:52:58.940 every woman sitting in this chair. What advice 00:52:58.940 --> 00:53:01.300 do you have for women in their 40s? What is your 00:53:01.300 --> 00:53:04.659 40s formula based on the wealth of... your experience 00:53:04.659 --> 00:53:11.400 in practice. Step into you, yeah, to focus on 00:53:11.400 --> 00:53:13.980 loving yourself more and putting yourself as 00:53:13.980 --> 00:53:16.920 a priority. At this point is the perfect time 00:53:16.920 --> 00:53:20.320 because you're going to be learning how to live 00:53:20.320 --> 00:53:23.460 the future you. I have a calendar, a day calendar, 00:53:23.679 --> 00:53:25.340 because I'm a hundred years old and ancient. 00:53:25.719 --> 00:53:28.340 Which I love, by the way. I love it. I love it 00:53:28.340 --> 00:53:31.619 so much. And every, at least, so it's, you know, 00:53:31.800 --> 00:53:34.059 it's 365 days, right? And at least I would say 00:53:34.059 --> 00:53:38.159 like... 30 times the thought of the day is just 00:53:38.159 --> 00:53:40.960 love yourself first or love yourself always yeah 00:53:40.960 --> 00:53:42.699 So it's like got all these pithy remarks on all 00:53:42.699 --> 00:53:44.199 the other days, you know And it's like love yourself 00:53:44.199 --> 00:53:46.139 first and then 20 days later love yourself always 00:53:46.139 --> 00:53:48.820 and it's like it's such a recurrent refrain and 00:53:48.820 --> 00:53:51.340 we can't hear it enough and Question it if you're 00:53:51.340 --> 00:53:54.539 not yeah and do something about it. Yeah, I think 00:53:54.539 --> 00:53:56.420 that's the big one Isn't it is actually there 00:53:56.420 --> 00:53:59.239 is something you can do about it and it's time 00:53:59.239 --> 00:54:03.210 to to look at it. See why and make that change 00:54:03.210 --> 00:54:05.989 because if you're not happy you know it doesn't 00:54:05.989 --> 00:54:08.329 have to stay that way yeah and you do have to 00:54:08.329 --> 00:54:10.750 love yourself first it is really hard to get 00:54:10.750 --> 00:54:12.769 through this period if you don't yeah and also 00:54:12.769 --> 00:54:14.889 if you can't love yourself first how can you 00:54:14.989 --> 00:54:18.949 love others and provide. Yeah. And I think, you 00:54:18.949 --> 00:54:21.429 know, putting, not listening to that inner critic, 00:54:21.570 --> 00:54:25.949 which I think we've all, you do have to deal 00:54:25.949 --> 00:54:28.449 with stuff that happens in life and the world 00:54:28.449 --> 00:54:32.170 is not perfect. And so if you're listening, then 00:54:32.170 --> 00:54:34.849 also battling inside, then that's not going to 00:54:34.849 --> 00:54:38.570 help. So that'll give you some gut trouble. Thank 00:54:38.570 --> 00:54:40.809 you so much for being on with us today, Joe. 00:54:40.849 --> 00:54:43.650 We've loved having this chat. Thank you. Thank 00:54:43.650 --> 00:54:45.630 you. One thing that comes up a lot with the women 00:54:45.630 --> 00:54:48.510 I work with, and for myself too, is insulin resistance. 00:54:48.929 --> 00:54:50.949 It becomes more common in our 40s and it can 00:54:50.949 --> 00:54:53.150 show up as energy crashes, stubborn weight gain, 00:54:53.449 --> 00:54:56.050 sugar cravings, and just feeling off. Yeah, and 00:54:56.050 --> 00:54:57.969 it's not just about what you eat. It's about 00:54:57.969 --> 00:55:01.150 how your body responds. Even women who eat well 00:55:01.150 --> 00:55:03.690 can feel those dips in energy or mood after meals. 00:55:04.530 --> 00:55:06.570 Exactly. I tend to eat low -carb most of the 00:55:06.570 --> 00:55:08.349 time to manage that. But I also think there's 00:55:08.349 --> 00:55:10.610 space for smart support when you do want to have 00:55:10.610 --> 00:55:13.230 carbs. That's why I rate Avea Life's Metabolic 00:55:13.230 --> 00:55:16.130 Control Routine. It's a combination of stabilizer, 00:55:16.469 --> 00:55:19.010 which includes berberine, chromium and white 00:55:19.010 --> 00:55:22.829 mulberry leaf water extract, and NMN. These ingredients 00:55:22.829 --> 00:55:24.809 are known for supporting healthy blood sugar 00:55:24.809 --> 00:55:27.329 levels and energy metabolism. It's a thoughtful 00:55:27.329 --> 00:55:29.610 way to support your body when you want more flexibility 00:55:29.610 --> 00:55:31.929 with food, especially in midlife when things 00:55:31.929 --> 00:55:36.750 can shift. You can find it at avea -life .com. 00:55:36.510 --> 00:55:39.510 and use the code FORMULA20 for 20 % off if you'd 00:55:39.510 --> 00:55:41.869 like to give it a go. 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Well, it's just like I'll never forget 00:57:10.900 --> 00:57:13.559 when I got my first tattoo and my dad was like 00:57:13.559 --> 00:57:15.639 you might as well get ass tattooed on your forehead 00:57:15.639 --> 00:57:31.659 That's a tattoo say to people And then he like 00:57:31.659 --> 00:57:35.059 this is again almost as dadly he was like he 00:57:35.059 --> 00:57:36.920 was like, you know If I was younger, I would 00:57:36.920 --> 00:57:39.389 have gotten like one of those barbed wires around 00:57:39.389 --> 00:57:42.590 my arm and I was like, that's very cool. I was 00:57:42.590 --> 00:57:45.269 like, I have nowhere to go with that. I was like, 00:57:45.429 --> 00:57:47.909 it's a good thing you didn't then. So tattoos 00:57:47.909 --> 00:57:51.409 are not for everybody, dad. Oh man.