WEBVTT 00:00:00.000 --> 00:00:03.359 coming up on the 40s formula this is a misguidance 00:00:03.359 --> 00:00:06.200 from the last 50 years where we've been focused 00:00:06.200 --> 00:00:09.179 on the calories and all these fad diets i had 00:00:09.179 --> 00:00:11.980 someone they came in their waist circumference 00:00:11.980 --> 00:00:16.100 not the scale didn't exercise within four weeks 00:00:16.100 --> 00:00:19.239 dropped nine centimeters what was the biggest 00:00:19.239 --> 00:00:22.890 food change for that person intake I have porridge 00:00:22.890 --> 00:00:26.010 in the morning. I might have a salad at lunch 00:00:26.010 --> 00:00:28.609 and then rice for dinner. They're really struggling 00:00:28.609 --> 00:00:31.230 with the weight loss issue. The real reason why 00:00:31.230 --> 00:00:33.229 you're bulking is your training. Inflammation 00:00:33.229 --> 00:00:37.009 is what drives weight gain. So he is hot and 00:00:37.009 --> 00:00:39.750 collagen supplements are hype. June Wrigley is 00:00:39.750 --> 00:00:42.149 a clinical nutritionist, self -professed nutrition 00:00:42.149 --> 00:00:45.009 nerd, and founder of Rapid Nutrition Therapy, 00:00:45.009 --> 00:00:47.369 who has a functional, science -first approach 00:00:47.369 --> 00:00:50.310 to food. She's helped women move past the diet 00:00:50.310 --> 00:00:54.899 culture. The 40s Formula. The 40s Formula. The 00:00:54.899 --> 00:00:58.840 40s Formula. Hosted by Jasmine Dillon, integrated 00:00:58.840 --> 00:01:01.460 health strategist specializing in gut health, 00:01:01.579 --> 00:01:04.239 hormones, and midlife well -being. And Amanda 00:01:04.239 --> 00:01:07.400 Lim, director of Lift Clinic and a leading expert 00:01:07.400 --> 00:01:10.159 in female strength and metabolism. Named one 00:01:10.159 --> 00:01:13.700 of CNA's top podcasts and winner of the 2025 00:01:13.700 --> 00:01:17.000 Asia Podcast Awards in the Best Health and Wellness 00:01:17.000 --> 00:01:19.939 Podcast category. The 40s Formula is your no 00:01:19.939 --> 00:01:23.670 fluff, Science Meets Real Life Guide to Thriving 00:01:23.670 --> 00:01:29.370 in Your 40s. We've been told that food is fuel, 00:01:29.510 --> 00:01:31.950 but what if it's also the fastest way to heal 00:01:31.950 --> 00:01:34.670 your body, build muscle, and even change how 00:01:34.670 --> 00:01:37.689 you age? In this episode, we unpack how to fuel 00:01:37.689 --> 00:01:40.090 your 40s, cut through the nutrition hype, and 00:01:40.090 --> 00:01:42.489 take back control of your health with food and 00:01:42.489 --> 00:01:45.400 your most powerful tool. Before we get started, 00:01:45.500 --> 00:01:47.439 don't forget to subscribe to the 40s Formula 00:01:47.439 --> 00:01:49.780 anywhere you get your podcasts. And if you like 00:01:49.780 --> 00:01:51.239 this episode, please share it with a friend. 00:01:51.849 --> 00:01:53.670 So June, thank you so much for being with us 00:01:53.670 --> 00:01:56.250 today. We are so happy to have you. A room of 00:01:56.250 --> 00:01:57.849 nutritionists is somewhere where we are all the 00:01:57.849 --> 00:01:59.489 most comfortable. So thank you for coming. I'm 00:01:59.489 --> 00:02:04.189 so excited. Now you position yourself as a nutrition 00:02:04.189 --> 00:02:06.489 nerd and I love that. It's even in your Instagram 00:02:06.489 --> 00:02:08.990 handle like you are okay with being nerdy girl. 00:02:09.189 --> 00:02:11.550 So tell me what that means. How is your approach 00:02:11.550 --> 00:02:14.150 nerdy and what does that mean to you? Thank you 00:02:14.150 --> 00:02:17.569 so much for having me. I think the word nerd 00:02:17.569 --> 00:02:20.830 is now being reclaimed. It used to be a bit derogatory. 00:02:21.360 --> 00:02:23.800 Now it's like it's if you look at the definition 00:02:23.800 --> 00:02:27.500 online, it says it's someone who is extremely 00:02:27.500 --> 00:02:31.719 enthusiastic and knowledgeable. So I think these 00:02:31.719 --> 00:02:34.460 two aspects sort of encompass how I feel about 00:02:34.460 --> 00:02:38.250 nutrition. And it's funny because. Some of my 00:02:38.250 --> 00:02:40.030 closest girlfriends, they know me and they're 00:02:40.030 --> 00:02:42.250 like, you're a dog with a bone when it comes 00:02:42.250 --> 00:02:44.569 to these sorts of things. And, you know, I got 00:02:44.569 --> 00:02:46.990 into nutrition because of my kids. I didn't get 00:02:46.990 --> 00:02:50.069 the answers that I wanted or needed. And so that 00:02:50.069 --> 00:02:52.569 drove me into getting my master's, getting my 00:02:52.569 --> 00:02:55.370 doctorate. I mean, like, who does that? Yeah. 00:02:55.770 --> 00:02:57.990 You really wanted answers, girl. Really wanted 00:02:57.990 --> 00:03:00.490 an answer. So, yeah. So I just kind of think 00:03:00.490 --> 00:03:06.139 that word nerd resonated. you know, on a serious 00:03:06.139 --> 00:03:09.000 note, also my education and my training, it was 00:03:09.000 --> 00:03:11.900 very heavy in the chemistry, organic chemistry, 00:03:12.080 --> 00:03:15.099 biochemistry, immunology, physiology, statistics. 00:03:15.460 --> 00:03:18.139 And so I just wanted to sort of highlight the 00:03:18.139 --> 00:03:21.080 fact that there is a lot of science behind nutrition. 00:03:21.280 --> 00:03:24.300 And yes, we all eat and we can all have an opinion 00:03:24.300 --> 00:03:27.379 on food. But when it comes to advice, this is 00:03:27.379 --> 00:03:30.939 where sometimes I think people should really 00:03:30.939 --> 00:03:33.740 kind of, you know. hold back a little. And when 00:03:33.740 --> 00:03:37.039 it's someone else they're referring to, I think 00:03:37.039 --> 00:03:39.719 that's kind of a gray area. And are you saying 00:03:39.719 --> 00:03:42.159 like that when you're commenting on someone else's 00:03:42.159 --> 00:03:43.919 nutrition, they should hold back a bit because 00:03:43.919 --> 00:03:45.819 there is kind of such individuality in nutrition? 00:03:46.000 --> 00:03:48.300 Yes, exactly. Individuality. And also, I think 00:03:48.300 --> 00:03:51.719 there's also this kind of... this sort of like 00:03:51.719 --> 00:03:54.960 societal okayness, if that's a word, I like it, 00:03:54.979 --> 00:03:58.360 where, you know, people, you know, your mom, 00:03:58.539 --> 00:04:01.860 your brother, your colleague, your trainer, they 00:04:01.860 --> 00:04:04.620 may not have studied nutrition. And yet everyone 00:04:04.620 --> 00:04:08.139 has an opinion about your food, your diet, your 00:04:08.139 --> 00:04:10.740 health. And really, sometimes that adds to the 00:04:10.740 --> 00:04:14.500 confusion and it adds to the noise. And, you 00:04:14.500 --> 00:04:16.980 know, I, you know, I highlight like moms and 00:04:16.980 --> 00:04:19.720 cousins and colleagues, but sometimes some doctors. 00:04:19.920 --> 00:04:23.579 And, you know, a lot of the doctors haven't total 00:04:23.579 --> 00:04:26.009 respect. Right. For the doctors and the medical 00:04:26.009 --> 00:04:28.110 system. But sometimes they haven't gone through 00:04:28.110 --> 00:04:30.949 nutrition training and nutrition is really complex. 00:04:31.209 --> 00:04:32.730 And that's the thing. I think, you know, you 00:04:32.730 --> 00:04:34.709 hear so much stuff. You've got people saying 00:04:34.709 --> 00:04:35.930 you need to go plant based. You've got other 00:04:35.930 --> 00:04:37.649 people saying, no, you need to be carnivore or 00:04:37.649 --> 00:04:39.550 you need to go low fat. And then there's this 00:04:39.550 --> 00:04:42.449 massive confusion. It's like, what do I need 00:04:42.449 --> 00:04:45.470 to do? And it's like focusing on you, your body 00:04:45.470 --> 00:04:48.569 and and what your goals are. And I think, too, 00:04:48.610 --> 00:04:50.350 there's also that element of just because it 00:04:50.350 --> 00:04:51.910 worked for a friend doesn't mean it works for 00:04:51.910 --> 00:04:54.009 you. Like you said, also, just because it. worked 00:04:54.009 --> 00:04:57.410 for you at one time in your life does not mean 00:04:57.410 --> 00:04:58.970 that that's the approach for you forever till 00:04:58.970 --> 00:05:01.610 you die. Like, you know, I have so many women 00:05:01.610 --> 00:05:03.350 in my clinic and I'm sure you see something similar. 00:05:03.470 --> 00:05:05.930 They're like, oh, I used to do X, Y, Z to lose 00:05:05.930 --> 00:05:08.490 weight in my 20s. X, Y, Z no longer works for 00:05:08.490 --> 00:05:11.810 me. Exactly. How do you see aging as a factor 00:05:11.810 --> 00:05:13.430 in some of the kind of nutritional approaches 00:05:13.430 --> 00:05:16.930 that you take? Really good question. I think 00:05:16.930 --> 00:05:20.370 everyone ages differently because everyone is 00:05:20.370 --> 00:05:22.889 exposed to different amounts of inflammation. 00:05:23.079 --> 00:05:26.339 And really, that's what it comes down to. It's 00:05:26.339 --> 00:05:29.040 fine if you have some amount of inflammation, 00:05:29.079 --> 00:05:32.199 if your body can handle it, if your immune system 00:05:32.199 --> 00:05:35.180 can handle it. But everyone's threshold is at 00:05:35.180 --> 00:05:38.120 a different place. And that's where I think the 00:05:38.120 --> 00:05:41.100 nuance and in the functional practice, it's all 00:05:41.100 --> 00:05:44.860 about the individual and looking at, you know, 00:05:44.860 --> 00:05:47.420 what are their triggers, whether it's environmental. 00:05:47.660 --> 00:05:50.279 You know, it could be that you've got cleaning 00:05:50.279 --> 00:05:52.680 products that you have no idea that you're incredibly 00:05:52.680 --> 00:05:55.160 sensitive to. It could be mold in the air con 00:05:55.160 --> 00:05:57.899 system. It's the food that you're eating. So 00:05:57.899 --> 00:06:02.089 we have so many what's called allostatic. you 00:06:02.089 --> 00:06:05.269 know, loads or potential toxins. And that triggers 00:06:05.269 --> 00:06:07.490 inflammation. So it's really about understanding 00:06:07.490 --> 00:06:10.990 each person, their context, and also like what 00:06:10.990 --> 00:06:13.009 are their goals and what's achievable and what's 00:06:13.009 --> 00:06:15.970 practical. So let's talk about goals. So many 00:06:15.970 --> 00:06:18.089 women, their goal of seeing a nutritionist is 00:06:18.089 --> 00:06:20.350 weight loss, right? Like we hope that it's better 00:06:20.350 --> 00:06:22.069 health and we hope that it's longevity. And I 00:06:22.069 --> 00:06:25.110 think to some level it might be, but the presenting 00:06:25.110 --> 00:06:28.610 issue is often weight loss, right? So I'm wondering. 00:06:29.120 --> 00:06:32.079 How do you out women see beyond the number on 00:06:32.079 --> 00:06:35.459 the scale? Right. Because I think when so I've 00:06:35.459 --> 00:06:37.560 seen this before. Here's an example. Client comes 00:06:37.560 --> 00:06:40.839 to me and they say, I've seen other nutritionists. 00:06:41.560 --> 00:06:44.720 It wasn't effective. And when I ask what is effective, 00:06:45.060 --> 00:06:47.439 their measurement tool is the number on the scale 00:06:47.439 --> 00:06:49.800 didn't go down or it didn't go down far enough 00:06:49.800 --> 00:06:53.290 or it didn't go down fast enough. Have you seen 00:06:53.290 --> 00:06:55.610 this similar thing in your practice? And I guess 00:06:55.610 --> 00:06:58.430 how do you kind of move women through that type 00:06:58.430 --> 00:07:02.100 of mindset? I think you're absolutely right about 00:07:02.100 --> 00:07:05.319 the scale not being the right marker for women, 00:07:05.399 --> 00:07:08.819 but also for men. I think this is a misguidance 00:07:08.819 --> 00:07:11.699 from the last 50 years where we've been focused 00:07:11.699 --> 00:07:13.939 on the calories and the low carb and all these 00:07:13.939 --> 00:07:17.399 fad diets. So I think what's great now about 00:07:17.399 --> 00:07:20.079 the conversation that we're having today and 00:07:20.079 --> 00:07:22.180 that people are starting to have is that we're 00:07:22.180 --> 00:07:24.920 moving away from the scale and we're starting 00:07:24.920 --> 00:07:28.560 to now look at root costs. What is that underlying? 00:07:28.939 --> 00:07:32.139 root cause or issues that's causing the inflammation 00:07:32.139 --> 00:07:35.199 because then inflammation is what drives weight 00:07:35.199 --> 00:07:37.339 gain. You know, it could, your root cause could 00:07:37.339 --> 00:07:40.500 be hormonal. It could be just food. It could 00:07:40.500 --> 00:07:42.899 be stress. There are a number of factors, but 00:07:42.899 --> 00:07:45.379 I think now identifying that root cause is really 00:07:45.379 --> 00:07:48.600 important. And that's what I work on with clients 00:07:48.600 --> 00:07:52.899 and with women who I see. Understanding what 00:07:52.899 --> 00:07:57.040 is their underlying. you know, inflammatory problem? 00:07:57.420 --> 00:08:00.819 What's that, not to repeat, but root cause again? 00:08:01.120 --> 00:08:05.339 For example, you know, you have a kid, your child, 00:08:05.519 --> 00:08:07.639 they say, they wake up in the morning and they 00:08:07.639 --> 00:08:10.000 say, mom, I don't want to go to school. But then 00:08:10.000 --> 00:08:12.759 they're home all day. They seem fine. You know, 00:08:12.759 --> 00:08:15.079 they're just they're, you know, doing what they 00:08:15.079 --> 00:08:16.839 would normally do. Absolutely fine. And so you 00:08:16.839 --> 00:08:20.420 think, well, are they actually sick or do they 00:08:20.420 --> 00:08:22.439 why don't they want to go to school? And I think 00:08:22.439 --> 00:08:24.939 asking that question, why is really important. 00:08:25.379 --> 00:08:28.600 Maybe. They are afraid of a bully at school. 00:08:28.939 --> 00:08:30.899 Maybe they're afraid that they're going to fail 00:08:30.899 --> 00:08:33.519 a test. So when they say, I don't want to go 00:08:33.519 --> 00:08:36.220 to school, actually, that's not because they're 00:08:36.220 --> 00:08:39.019 sick. So we need to really dig in and understand 00:08:39.019 --> 00:08:42.919 that underlying reason. Do you find that women, 00:08:43.120 --> 00:08:45.799 especially when they get to their 40s, really 00:08:45.799 --> 00:08:47.840 sort of struggling from things like insulin resistance. 00:08:48.019 --> 00:08:51.080 And that seems to be the barrier to their weight 00:08:51.080 --> 00:08:53.700 loss goals, because they might be, you know, 00:08:53.700 --> 00:08:55.460 they might say to you, oh, I actually eat healthy. 00:08:55.519 --> 00:08:58.039 You know, I have porridge in the morning. I might 00:08:58.039 --> 00:09:00.460 have a salad at lunch and then maybe a fruit 00:09:00.460 --> 00:09:03.860 in the afternoon and then rice for dinner. And 00:09:03.860 --> 00:09:06.320 then you're seeing that, you know, because they're 00:09:06.320 --> 00:09:08.460 suffering from insulin resistance, as an example, 00:09:08.600 --> 00:09:11.059 that they're really struggling with the weight 00:09:11.059 --> 00:09:14.679 loss issue. So women, we have we're in this transition 00:09:14.679 --> 00:09:17.220 phase in our 40s where we're going from sort 00:09:17.220 --> 00:09:20.399 of a dominant organ system, our ovaries creating 00:09:20.399 --> 00:09:24.059 estrogen. And then we're shifting to a second 00:09:24.059 --> 00:09:26.639 system, a different system where all the organs, 00:09:26.779 --> 00:09:30.120 other organs, you know, our liver, our adrenals 00:09:30.120 --> 00:09:34.840 are starting to take over and also help with 00:09:34.840 --> 00:09:38.509 that estrogen synthesis. these other organs have 00:09:38.509 --> 00:09:40.470 been working really hard and they still have 00:09:40.470 --> 00:09:43.850 to work really hard. But then they have a new 00:09:43.850 --> 00:09:46.590 responsibility added to what they already have 00:09:46.590 --> 00:09:50.009 to do. So this is where I think a lot of women, 00:09:50.230 --> 00:09:53.769 yes, they say, I'm eating really healthy. And 00:09:53.769 --> 00:09:56.090 sometimes they think they are because that's 00:09:56.090 --> 00:09:58.850 what they see online or on social media. But 00:09:58.850 --> 00:10:02.450 that food also might not be really specific to 00:10:02.450 --> 00:10:05.649 them. There you go. And I think to the insulin 00:10:05.649 --> 00:10:09.539 point, we think about what types of body compositions 00:10:09.539 --> 00:10:12.139 have what types of phenotypes, right? So it's 00:10:12.139 --> 00:10:15.000 like someone who has insulin resistance tends 00:10:15.000 --> 00:10:18.559 to have a higher level of fat around the abdominal 00:10:18.559 --> 00:10:20.820 carriage, right? Someone who has a higher muscle 00:10:20.820 --> 00:10:23.740 density wouldn't. typically be someone who's 00:10:23.740 --> 00:10:25.480 struggling with insulin resistance. Can you relate 00:10:25.480 --> 00:10:28.419 a little bit about body composition and how our 00:10:28.419 --> 00:10:30.879 body processes different foods? When a lot of 00:10:30.879 --> 00:10:33.799 women say, I want to lose weight, what they mean 00:10:33.799 --> 00:10:36.580 is I actually really want to change my body composition. 00:10:36.899 --> 00:10:38.879 Oh, I wish more women would say that sentence. 00:10:39.039 --> 00:10:41.559 Yes. And I think we should, as nutritionists, 00:10:41.580 --> 00:10:44.799 say that sentence. Yes. Yeah, exactly. I think 00:10:44.799 --> 00:10:47.580 the focus is we need muscle. Muscle is incredibly 00:10:47.580 --> 00:10:50.440 important. But I think the nuance to that is 00:10:50.440 --> 00:10:53.240 understanding, well, what type of muscle because 00:10:53.240 --> 00:10:56.419 there are two really key differences. in the 00:10:56.419 --> 00:10:58.480 muscle that we have. We have type one muscle, 00:10:58.639 --> 00:11:00.600 which is kind of our, you know, our endurance 00:11:00.600 --> 00:11:03.799 related muscle, our type two muscle, which is 00:11:03.799 --> 00:11:06.720 much more power explosion. I think it's really 00:11:06.720 --> 00:11:09.139 important to understand that muscle is critical 00:11:09.139 --> 00:11:12.340 and we absolutely need muscle, but we also want 00:11:12.340 --> 00:11:15.019 to be very specific about which type of muscle 00:11:15.019 --> 00:11:18.779 are we talking about. So we have two types, type 00:11:18.779 --> 00:11:22.279 one and a type two. And the type one is that 00:11:22.279 --> 00:11:25.519 slow twitch. muscle. And type two is that fast 00:11:25.519 --> 00:11:28.480 twitch. I like to think of type one as that endurance 00:11:28.480 --> 00:11:30.879 muscle. You know, those marathon runners, very 00:11:30.879 --> 00:11:33.600 lean, very strong. They can just go on forever. 00:11:33.700 --> 00:11:35.360 So that's the endurance. That's the one I'm lacking. 00:11:36.580 --> 00:11:40.120 Sadly, that's the one I have. And type two is 00:11:40.120 --> 00:11:43.000 that fast twitch that power muscle you've got 00:11:43.000 --> 00:11:46.559 those sprinters right so I think it's important 00:11:46.559 --> 00:11:48.740 to recognize that both of these muscles are very 00:11:48.740 --> 00:11:51.759 important and so I think when people say oh I 00:11:51.759 --> 00:11:54.600 want to gain muscle especially women they think 00:11:54.600 --> 00:11:57.100 that oh I'm going to just gain the type two that 00:11:57.100 --> 00:12:00.159 big bulky powerful muscle when actually really 00:12:00.159 --> 00:12:02.779 you're probably working on your type one that 00:12:02.779 --> 00:12:05.720 endurance that lean muscle I mean think about 00:12:05.720 --> 00:12:09.879 classical ballerinas they are dancing all day 00:12:09.879 --> 00:12:12.870 long They can like lift up their leg and, you 00:12:12.870 --> 00:12:17.049 know, keep it on points for minutes, hours. And 00:12:17.049 --> 00:12:20.029 they're so strong, but yet they're not bulky. 00:12:20.289 --> 00:12:23.090 I really hope that women start to focus really 00:12:23.090 --> 00:12:27.169 on what type of muscle and not be afraid to have 00:12:27.169 --> 00:12:30.129 muscle. Yeah. And we are obviously proponents 00:12:30.129 --> 00:12:32.370 of that, you know, whether, you know, I'd say 00:12:32.370 --> 00:12:34.450 get your type one, also get your type two, right? 00:12:34.529 --> 00:12:36.230 You know, I'm definitely a big proponent of, 00:12:36.250 --> 00:12:38.950 you know, the first thing that we lose in aging 00:12:38.950 --> 00:12:41.389 is power. That's the first thing we lose. Then 00:12:41.389 --> 00:12:44.049 we lose size. Then we lose strength. So I do 00:12:44.049 --> 00:12:47.029 love a good, powerful muscle. But let's backpedal 00:12:47.029 --> 00:12:50.490 from the muscle to one of the most kind of talked 00:12:50.490 --> 00:12:52.669 about macronutrients right now related to muscle, 00:12:52.889 --> 00:12:56.190 protein. Can you talk to us about what protein 00:12:56.190 --> 00:12:59.659 does in the body? Relative to muscle and not. 00:13:00.039 --> 00:13:02.440 And what are your recommendations for women in 00:13:02.440 --> 00:13:05.019 terms of protein ingestion in this age? I think 00:13:05.019 --> 00:13:08.320 there is a really big misconception that we eat 00:13:08.320 --> 00:13:11.899 protein, whether it's a steak or a chicken or 00:13:11.899 --> 00:13:15.059 a powder form. And then like, bam, all of a sudden 00:13:15.059 --> 00:13:18.759 it's on our body. I wish it was like that. I'd 00:13:18.759 --> 00:13:21.240 pay for that. All right. I think what we forget 00:13:21.240 --> 00:13:24.950 is that. Protein, at the end of the day, is a 00:13:24.950 --> 00:13:28.529 building block. It's a sequence of amino acids. 00:13:28.590 --> 00:13:32.029 So I like to use the word amino acid more than 00:13:32.029 --> 00:13:34.929 a protein because we have this association with 00:13:34.929 --> 00:13:37.669 meat. And I think it's important that we say 00:13:37.669 --> 00:13:41.679 we are looking for those amino acids. not just 00:13:41.679 --> 00:13:44.080 focusing on the input. I think we also have to 00:13:44.080 --> 00:13:47.500 think about, well, how does that input get metabolized? 00:13:47.519 --> 00:13:50.700 And how does our microbiome use those amino acids? 00:13:50.919 --> 00:13:52.919 I think that's a really important factor that 00:13:52.919 --> 00:13:55.919 we're forgetting. So again, a lot of people think, 00:13:55.940 --> 00:13:58.200 I'm just going to drink this protein powder and 00:13:58.200 --> 00:14:01.059 I'm going to bulk. You know, actually, the real 00:14:01.059 --> 00:14:03.139 reason why you're bulking is you're going, you're 00:14:03.139 --> 00:14:05.620 training. It's the consistency. And by all means, 00:14:05.679 --> 00:14:10.700 do that. Right. And I think where sometimes with 00:14:10.700 --> 00:14:14.519 women and with men, we overemphasize the protein. 00:14:15.639 --> 00:14:19.080 And it's I mean, I the other day I was walking 00:14:19.080 --> 00:14:22.559 around and I saw a soda with extra protein. Yeah, 00:14:22.559 --> 00:14:25.399 all the protein butter. Yeah, I was I was shocked. 00:14:25.519 --> 00:14:28.480 I thought, wow, a soda with protein. You know, 00:14:28.480 --> 00:14:31.019 I think so. I think the form of protein is actually 00:14:31.019 --> 00:14:33.700 a form of amino acids is actually really important 00:14:33.700 --> 00:14:38.240 to consider. And and and to kind of be more nuanced 00:14:38.240 --> 00:14:40.559 in our language. I think that will help women 00:14:40.559 --> 00:14:43.269 and men. I was going to say that is the perfect 00:14:43.269 --> 00:14:45.590 segue into one of our new segments called Feel 00:14:45.590 --> 00:14:48.610 Your 40s from our sponsor, The Meat Club. And 00:14:48.610 --> 00:14:50.690 they would like to know from someone like yourself 00:14:50.690 --> 00:14:53.649 who is such a pro in this area, is there a specific 00:14:53.649 --> 00:14:57.269 meat or a specific form of protein that you feel 00:14:57.269 --> 00:14:59.350 is currently being underestimated for its health 00:14:59.350 --> 00:15:01.330 benefits? So, you know, from what you just told 00:15:01.330 --> 00:15:03.389 us, something that has a complete amino acid 00:15:03.389 --> 00:15:06.629 profile that you think is maybe not as well known. 00:15:06.769 --> 00:15:09.250 I think what you raised, exactly, the complete 00:15:09.250 --> 00:15:13.460 amino acid profile. we're looking for so if we're 00:15:13.460 --> 00:15:16.419 getting it from an animal product yes we are 00:15:16.419 --> 00:15:19.679 getting that but we're also getting the saturated 00:15:19.679 --> 00:15:22.340 fat we're also getting the hormones we're also 00:15:22.340 --> 00:15:26.049 getting the other toxins So we can't just say 00:15:26.049 --> 00:15:28.909 we're just getting that complete profile. And 00:15:28.909 --> 00:15:30.809 then, you know, the argument in the plant -based 00:15:30.809 --> 00:15:33.409 world is you're not getting the complete profile 00:15:33.409 --> 00:15:37.269 and you have to mix the beans with the rice or 00:15:37.269 --> 00:15:39.509 you have to find the combinations and you can 00:15:39.509 --> 00:15:42.850 get that complete amino acid profile. So I can't 00:15:42.850 --> 00:15:46.029 say there's like a one meat or one source, but 00:15:46.029 --> 00:15:48.990 I think we have to be conscious that we need 00:15:48.990 --> 00:15:51.549 diversity, number one, for our microbiome, and 00:15:51.549 --> 00:15:54.230 we can get amino acids in many different ways. 00:15:54.029 --> 00:15:57.769 forms. But yes, the emphasis should be on looking 00:15:57.769 --> 00:16:01.169 at where can I get the cleanest, complete source? 00:16:01.470 --> 00:16:05.590 Yeah. What's your favorite? Oh, seeds. Tell us 00:16:05.590 --> 00:16:08.309 what seeds are your top seeds. Give us a top 00:16:08.309 --> 00:16:12.490 three seed list. Oh, chia, flax, pumpkin. Wow. 00:16:12.610 --> 00:16:15.570 I mean, those are my daily staples. So do you 00:16:15.570 --> 00:16:17.649 do seed cycling? Is that something that you do? 00:16:17.809 --> 00:16:22.210 So I don't cycle, but I do try to vary it. So 00:16:22.210 --> 00:16:24.350 I know there's a company that does seed cycling. 00:16:24.490 --> 00:16:26.370 And when I saw that, I was like, this is actually 00:16:26.370 --> 00:16:29.909 something that this... Why don't more people 00:16:29.909 --> 00:16:32.659 know about this? But I think... If you think 00:16:32.659 --> 00:16:36.779 about a seed, there's so many amino acids inside. 00:16:37.039 --> 00:16:38.919 There's a lot of minerals. There's a lot of other 00:16:38.919 --> 00:16:41.960 phytonutrients. And it's wrapped in fiber. So 00:16:41.960 --> 00:16:46.600 I think the seeds are a great source. But to 00:16:46.600 --> 00:16:49.879 be really honest, I think the marketing around 00:16:49.879 --> 00:16:54.039 protein should... I would hope that we start 00:16:54.039 --> 00:16:56.299 marketing a little bit more of the fiber. And 00:16:56.299 --> 00:17:00.179 I feel like that amino acid plus the fiber, that 00:17:00.179 --> 00:17:03.980 is really what we need in our 40s. And I think 00:17:03.980 --> 00:17:06.960 the marketing is getting lost a little bit. So 00:17:06.960 --> 00:17:10.400 I always say my favorite F word is fiber, and 00:17:10.400 --> 00:17:13.019 I wish we'd focus on that a little bit. So you're 00:17:13.019 --> 00:17:15.880 saying the protein soda is not your number one 00:17:15.880 --> 00:17:19.789 choice? Yeah. Obviously, when it comes to sort 00:17:19.789 --> 00:17:22.250 of plant -based sources and seeds and those types 00:17:22.250 --> 00:17:26.289 of things, they can be higher in some anti -nutrient 00:17:26.289 --> 00:17:30.269 content as well. Do you feel that that is of 00:17:30.269 --> 00:17:32.029 concern to some people? Like, let's say, for 00:17:32.029 --> 00:17:36.089 example, somebody is, someone has kidney stones 00:17:36.089 --> 00:17:38.730 or is prone to having kidney stones and then 00:17:38.730 --> 00:17:40.910 they're eating a lot of almonds or spinach. Is 00:17:40.910 --> 00:17:43.289 that something that they should be wary of? And 00:17:43.289 --> 00:17:45.250 then obviously, does it come then back down to 00:17:45.250 --> 00:17:49.180 sort of individualizing? what's right for them? 00:17:49.240 --> 00:17:51.740 And how do you then determine what's right for 00:17:51.740 --> 00:17:54.180 a particular person? Sorry, that's a really long 00:17:54.180 --> 00:17:57.099 way. Let's let's go with that a little bit. Yes. 00:17:57.240 --> 00:17:59.680 But first, you talked about anti -nutrients in 00:17:59.680 --> 00:18:03.099 seeds or in plants. I think a lot of people are 00:18:03.099 --> 00:18:05.640 afraid of this concept of an anti -nutrient. 00:18:05.640 --> 00:18:08.680 But really, if you soak it, so a chia seed or 00:18:08.680 --> 00:18:11.059 any other seed, if you soak it for a while, that 00:18:11.059 --> 00:18:15.390 those anti -nutrients. will often dissolve into 00:18:15.390 --> 00:18:17.849 the water and you can kind of lose a bulk of 00:18:17.849 --> 00:18:20.170 it. But, you know, on the flip side, you have 00:18:20.170 --> 00:18:22.430 to think, well, what are those anti -nutrients 00:18:22.430 --> 00:18:25.210 there for, that bitter taste? They actually have 00:18:25.210 --> 00:18:28.289 anti -carcinogenic properties. So there's always 00:18:28.289 --> 00:18:30.710 kind of like, it's two sides of the same coin. 00:18:30.829 --> 00:18:33.750 You don't want too many, but you also want some 00:18:33.750 --> 00:18:37.430 because there's also very helpful potential properties. 00:18:39.259 --> 00:18:41.460 That's number one about the anti -nutrient concept. 00:18:41.880 --> 00:18:45.619 With kidney stones, that link between anti -nutrients 00:18:45.619 --> 00:18:47.980 and kidney stones, I think is actually misdirected. 00:18:47.980 --> 00:18:50.299 I think with kidney stones, you actually have 00:18:50.299 --> 00:18:53.500 to think about, well, what makes up a kidney 00:18:53.500 --> 00:18:56.200 stone and why does someone have kidney stones? 00:18:56.299 --> 00:18:59.740 Number one, the kidney function is probably low. 00:19:00.640 --> 00:19:02.920 And what is the kidney ultimately responsible 00:19:02.920 --> 00:19:06.779 for? The breakdown of amino acids. So again, 00:19:06.839 --> 00:19:09.319 we're talking about protein. Amino acids convert 00:19:09.319 --> 00:19:12.299 into ammonia, and ammonia combines with our carbon 00:19:12.299 --> 00:19:14.440 dioxide in our body, creates a compound called 00:19:14.440 --> 00:19:17.500 carbamyl phosphate. Carbamyl phosphate is incredibly 00:19:17.500 --> 00:19:20.980 acidic. That goes through the kidneys. So that 00:19:20.980 --> 00:19:24.069 acidity... leaves a bit of wear and tear. So 00:19:24.069 --> 00:19:25.849 when there's wear and tear in the kidney as an 00:19:25.849 --> 00:19:28.789 organ, which is responsible not only for filtration, 00:19:29.109 --> 00:19:31.829 but also for the acid -base balance in our blood 00:19:31.829 --> 00:19:34.789 system, for making red blood cells, for vitamin 00:19:34.789 --> 00:19:38.190 D activation. So all of that functionality in 00:19:38.190 --> 00:19:42.869 the kidney starts to become diminished. And stones 00:19:42.869 --> 00:19:45.750 can, you know, with the calcification, you have 00:19:45.750 --> 00:19:48.539 to think, well... That calcification is, again, 00:19:48.619 --> 00:19:51.079 that's connected to your vitamin D. That's connected 00:19:51.079 --> 00:19:55.259 to your PTH hormone. So there's a little bit 00:19:55.259 --> 00:19:58.779 more to just the anti -nutrients and the kidney 00:19:58.779 --> 00:20:02.720 stones conversation. So this is kind of the granularity 00:20:02.720 --> 00:20:04.960 that we have to go through for every individual 00:20:04.960 --> 00:20:10.819 person. Even kidney stones, people say, oh, you 00:20:10.819 --> 00:20:13.140 know, they come from oxalates. Well, you know, 00:20:13.200 --> 00:20:16.599 oxalates also, we... generate them from our liver. 00:20:16.680 --> 00:20:19.059 So if you've got liver damage or there's something 00:20:19.059 --> 00:20:21.940 off there, your body is trying to get rid of 00:20:21.940 --> 00:20:23.839 that. And that has to then pass through the kidneys 00:20:23.839 --> 00:20:26.119 as well. Yeah. And I think that's such a great 00:20:26.119 --> 00:20:29.099 point in knowing yourself and then being able 00:20:29.099 --> 00:20:31.420 to kind of articulate your own health history 00:20:31.420 --> 00:20:33.660 to any nutrition professional that you see, right? 00:20:33.759 --> 00:20:36.079 Because it's not going to be the same for everybody. 00:20:36.650 --> 00:20:38.309 Even, you know, even if you have kidney stones, 00:20:38.410 --> 00:20:39.829 for example, the source of those stones might 00:20:39.829 --> 00:20:41.950 look different for different people. And that's 00:20:41.950 --> 00:20:43.910 why one of my least favorite questions ever, 00:20:43.990 --> 00:20:47.009 I'm going to ask it to you anyway, is what are 00:20:47.009 --> 00:20:49.410 the healthiest foods? Like are there, you know, 00:20:49.410 --> 00:20:51.769 Amanda, what foods do you recommend as healthy? 00:20:52.029 --> 00:20:55.089 Are there any foods, June, that you think everyone 00:20:55.089 --> 00:20:57.759 should be eating? Really good question. Again, 00:20:57.880 --> 00:21:00.500 goes back to my favorite F word, something with 00:21:00.500 --> 00:21:02.799 fiber. Oh, I thought you were saying it was going 00:21:02.799 --> 00:21:05.160 to be fucking seeds. Okay, something with fiber, 00:21:05.240 --> 00:21:07.900 better, cleaner. Since day one, Guzmany Gomez 00:21:07.900 --> 00:21:10.420 has been on a mission to make fast food actually 00:21:10.420 --> 00:21:12.920 fabulous. Because let's be real, why should fast 00:21:12.920 --> 00:21:16.289 food mean fake food? At GYG? Everything is 100 00:21:16.289 --> 00:21:19.210 % clean. That means no weird preservatives, no 00:21:19.210 --> 00:21:22.029 artificial nasties, no mystery colors, just the 00:21:22.029 --> 00:21:24.549 freshest, tastiest ingredients. We're talking 00:21:24.549 --> 00:21:27.109 avocados and tomatoes that are flown in daily 00:21:27.109 --> 00:21:29.650 from Australia and the famous chipotle fries. 00:21:29.809 --> 00:21:32.589 Real potatoes, skin on, tossed in their secret 00:21:32.589 --> 00:21:35.309 spice mix. Warning, once you try them, you're 00:21:35.309 --> 00:21:39.170 hurt. And moms, listen up. This September, Sunday's 00:21:39.170 --> 00:21:42.029 just got a whole big glow up. Kids eat free. 00:21:42.480 --> 00:21:44.839 Order any regular main through the GYG app and 00:21:44.839 --> 00:21:47.380 your little foodies can get a burrito, quesadilla 00:21:47.380 --> 00:21:50.680 or nachos plus fries and a drink. That's fast 00:21:50.680 --> 00:21:52.960 food that moms can actually say yes to. Find 00:21:52.960 --> 00:21:56.220 GYG at 22 locations across Singapore. Basically, 00:21:56.279 --> 00:21:58.180 they're everywhere you need them. And number 00:21:58.180 --> 00:22:00.980 23 opens this December. So what are you waiting 00:22:00.980 --> 00:22:04.019 for? Download the GYG app to get the freshest 00:22:04.019 --> 00:22:06.440 drool -worthy deals and make your Sundays taste 00:22:06.440 --> 00:22:08.880 a whole lot better. The amino acids, try to get 00:22:08.880 --> 00:22:11.500 it where it has some fiber, a source with fiber. 00:22:11.759 --> 00:22:13.880 Because then you get those beautiful amino acids, 00:22:13.960 --> 00:22:16.160 but you also get the fiber. And the fiber is 00:22:16.160 --> 00:22:19.140 really important for our microbiome. I mean, 00:22:19.160 --> 00:22:21.400 the microbiome, the research is really coming 00:22:21.400 --> 00:22:23.799 online now, and it's fascinating. But it's still 00:22:23.799 --> 00:22:26.500 an area that we don't fully understand. But remember, 00:22:26.599 --> 00:22:29.200 everything that comes in, it gets metabolized. 00:22:29.240 --> 00:22:31.880 We have no control over that. And then we have 00:22:31.880 --> 00:22:34.859 these outputs, you know, and that affect our 00:22:34.859 --> 00:22:39.759 systems. So my favorite health foods, I guess, 00:22:39.779 --> 00:22:43.740 to put it. as succinctly as possible, besides 00:22:43.740 --> 00:22:46.140 the fact that something with fiber, those cruciferous 00:22:46.140 --> 00:22:48.160 vegetables. I mean, I'm all about cauliflower 00:22:48.160 --> 00:22:50.099 rice. Yeah, yeah. You love cauliflower rice. 00:22:50.099 --> 00:22:53.319 I love cauliflower rice. I'm 50 -50. Yeah. The 00:22:53.319 --> 00:22:55.900 broccoli, the Brussels sprouts, you know, those 00:22:55.900 --> 00:22:58.960 foods are not sexy by any means. They are not. 00:22:58.980 --> 00:23:00.299 Maybe that's why I'm 50 -50. You can make them 00:23:00.299 --> 00:23:03.920 sexy. Okay, yeah. Sexy cauliflower rice. Okay, 00:23:04.000 --> 00:23:07.539 so I will always saute in a little bit of butter, 00:23:07.720 --> 00:23:09.940 some garlic, and then I'll obviously have to 00:23:09.940 --> 00:23:12.460 add some salt. I know, salt. I do have to do 00:23:12.460 --> 00:23:14.980 that. But, you know, if it's done nicely and 00:23:14.980 --> 00:23:17.200 you have it with a nice curry, oh, it's so good. 00:23:17.279 --> 00:23:19.109 Okay. I really like it. But that Brussels sprouts, 00:23:19.289 --> 00:23:21.410 like if you have it with a chili garlic dressing, 00:23:21.589 --> 00:23:24.130 oh, it's so good. I'm with you. There's so much 00:23:24.130 --> 00:23:26.970 flavor. Yeah. And it's all about how you present 00:23:26.970 --> 00:23:29.809 it. Yeah. If you took cauliflower and you microwaved 00:23:29.809 --> 00:23:33.690 it. Right? Exactly. Yeah. The texture of regular 00:23:33.690 --> 00:23:35.549 cauliflower is not my favorite, like from the 00:23:35.549 --> 00:23:37.750 plant. But for me, these cruciferous vegetables 00:23:37.750 --> 00:23:41.069 are, you know, so they're almost like powerhouses. 00:23:41.609 --> 00:23:44.089 You know, and there's a compound called sulforaphane. 00:23:44.289 --> 00:23:47.319 Really important. Great antioxidant. it's our 00:23:47.319 --> 00:23:50.099 own master antioxidant glutathione in our system 00:23:50.099 --> 00:23:53.779 so the sulforaphane It's a great source and it's 00:23:53.779 --> 00:23:56.339 not expensive, but it's not sexy. Yeah. Yeah. 00:23:56.480 --> 00:23:59.279 But hey, we got sexy seeds. We got sexy cruciferous 00:23:59.279 --> 00:24:01.279 vegetables. I think that's a great place to start. 00:24:01.359 --> 00:24:03.339 And we have complete proteins, right? All nine 00:24:03.339 --> 00:24:06.039 amino acid proteins. All right. Let's shift gears 00:24:06.039 --> 00:24:08.500 a little bit into away from so much of the specific 00:24:08.500 --> 00:24:11.480 foods into more of the approach that you take. 00:24:11.579 --> 00:24:14.000 Your company is called Rapid Nutrition Therapy. 00:24:14.000 --> 00:24:17.339 I want to know what that name means to you. Obviously, 00:24:17.339 --> 00:24:21.079 when I hear rapid, I go right to quick fix, quick. 00:24:21.259 --> 00:24:23.059 diet. This is going to get me, you know, in tip 00:24:23.059 --> 00:24:25.480 -top shape immediately. Is that what you mean 00:24:25.480 --> 00:24:27.119 by rapid nutrition therapy or is there a bigger 00:24:27.119 --> 00:24:29.460 deal there? I really appreciate that question. 00:24:29.619 --> 00:24:31.920 By rapid, no, it's not that, you know, quick 00:24:31.920 --> 00:24:35.359 fix. What I mean though is it's fast, meaningful 00:24:35.359 --> 00:24:38.279 breakthroughs within one to five sessions. Wow. 00:24:38.299 --> 00:24:41.579 Okay. That's what I'm looking for. And I'm looking 00:24:41.579 --> 00:24:44.460 to help people understand what their root cause 00:24:44.460 --> 00:24:47.319 is. I want to create alignment with the food 00:24:47.319 --> 00:24:49.799 that they're eating. And then I want them to 00:24:49.799 --> 00:24:52.619 pivot. And we get results. Wow. That's what I'm 00:24:52.619 --> 00:24:54.980 focused on. Am I crazy? There is a therapy thing 00:24:54.980 --> 00:24:56.920 called rapid transformational therapy, right? 00:24:57.079 --> 00:24:59.619 RTT. Is this a play on that? A little bit of 00:24:59.619 --> 00:25:02.240 a play on that. I think if you look into the 00:25:02.240 --> 00:25:05.440 RTT, the whole concept was rather than having 00:25:05.440 --> 00:25:08.799 a psychologist that you need to establish a relationship 00:25:08.799 --> 00:25:13.279 with and have for years on end, the idea is that, 00:25:13.380 --> 00:25:16.480 again, you go in, you go deep, you identify the 00:25:16.480 --> 00:25:20.470 root causes, and then you identify. you verbalize. 00:25:20.470 --> 00:25:23.049 And once you can do that, you strategize. So 00:25:23.049 --> 00:25:24.950 that's kind of the philosophy that I bring into 00:25:24.950 --> 00:25:29.529 my work. And so again, those really dedicated, 00:25:29.849 --> 00:25:32.349 focused, meaningful breakthroughs. Is there a 00:25:32.349 --> 00:25:35.029 story that you can share where you had a client 00:25:35.029 --> 00:25:39.150 come in saying, I've tried everything. I still 00:25:39.150 --> 00:25:42.529 feel rubbish and I just cannot seem to, I'm going 00:25:42.529 --> 00:25:44.730 to say wait, but you know, we mean that in this 00:25:44.730 --> 00:25:47.890 situation. What was the root cause in that situation 00:25:47.890 --> 00:25:51.109 and how did you help her? Oh, well, I see it 00:25:51.109 --> 00:25:54.910 almost daily, to be really honest. For me, I 00:25:54.910 --> 00:25:57.650 think, I'm trying to think of one specific person. 00:25:57.849 --> 00:26:01.509 I mean, just most recently, I had someone, they 00:26:01.509 --> 00:26:04.410 came in, their waist circumference, which is 00:26:04.410 --> 00:26:07.309 what I use as a marker, not the scale, but waist 00:26:07.309 --> 00:26:10.210 circumference, and I measured, and we were over 00:26:10.210 --> 00:26:16.620 a meter in circumference. And by just... recognizing 00:26:16.620 --> 00:26:20.079 some of the root causes and again, aligning our 00:26:20.079 --> 00:26:23.859 nourishment, our food within four weeks dropped 00:26:23.859 --> 00:26:27.420 nine centimeters. That is wonderful. Yeah. And 00:26:27.420 --> 00:26:30.180 again, this didn't change the work stress, the 00:26:30.180 --> 00:26:33.000 family stress, life stress, didn't exercise, 00:26:33.220 --> 00:26:37.359 but simply by dropping the inflammation, again, 00:26:37.420 --> 00:26:41.119 aligning our food, we see results. What was the 00:26:41.119 --> 00:26:43.759 biggest food change for that person? Intake of 00:26:43.759 --> 00:26:45.940 fiber. Oh, interesting. Because they were eating 00:26:45.940 --> 00:26:47.960 a low fiber diet previously. Previously a low 00:26:47.960 --> 00:26:50.900 fiber diet. You know, for women, especially in 00:26:50.900 --> 00:26:54.539 the 40s, because our hormones are in transition, 00:26:54.839 --> 00:26:57.839 our estrogen levels aren't being regulated as 00:26:57.839 --> 00:27:01.839 well. And so these fiber sources are great because 00:27:01.839 --> 00:27:05.900 fiber is able to help us regulate not only cholesterol, 00:27:06.079 --> 00:27:09.119 but also the sex hormones. So this is really 00:27:09.119 --> 00:27:11.740 where a little bit of a shift, a little bit of 00:27:11.740 --> 00:27:14.160 better alignment was able to get. these results. 00:27:14.960 --> 00:27:17.720 And obviously, if you're over a meter in circumference, 00:27:17.900 --> 00:27:20.180 you're in that risk for cardiovascular disease. 00:27:20.299 --> 00:27:22.019 Oh, very much. Hypertension. I think it's 88 00:27:22.019 --> 00:27:25.299 centimeters for Caucasian females, 80 centimeters 00:27:25.299 --> 00:27:27.119 for Asian females, assuming this was a female. 00:27:27.380 --> 00:27:30.920 Yeah. So nine centimeters. I mean, again, she's 00:27:30.920 --> 00:27:33.119 basically halfway there now. Yeah, exactly. That's 00:27:33.119 --> 00:27:35.200 wonderful. And so the other half, that's where 00:27:35.200 --> 00:27:37.539 we start saying, you know, like, hey, the training 00:27:37.539 --> 00:27:40.859 now has to start coming in. Yeah. But a lot of 00:27:40.859 --> 00:27:43.539 women, I think, to start, you already feel heavy. 00:27:43.579 --> 00:27:45.990 You don't know. where to go, you know, and you 00:27:45.990 --> 00:27:48.390 don't know what to eat. And you maybe tried working 00:27:48.390 --> 00:27:52.170 out really hard and it didn't work. So for me, 00:27:52.190 --> 00:27:55.650 it's always so rewarding to see women get those 00:27:55.650 --> 00:27:58.589 meaningful breakthroughs and it just helps them 00:27:58.589 --> 00:28:01.069 pivot. And then they can go on. They could see 00:28:01.069 --> 00:28:02.910 someone else if they wanted to, or they can, 00:28:02.970 --> 00:28:05.910 you know. they can hopefully they don't yeah 00:28:05.910 --> 00:28:08.869 yeah but you know go see june please and then 00:28:08.869 --> 00:28:11.069 they start training and you know that then you 00:28:11.069 --> 00:28:14.150 then that's kind of a marriage between that nutrition 00:28:14.150 --> 00:28:16.809 and exercise that diet and lifestyle and then 00:28:16.809 --> 00:28:18.509 they go on all of a sudden their sleep is better 00:28:18.509 --> 00:28:20.769 all of a sudden their relationships are better 00:28:20.769 --> 00:28:23.190 their confidence is better yeah so there's this 00:28:23.190 --> 00:28:25.069 knock -on effect isn't there when one thing seems 00:28:25.069 --> 00:28:27.650 to go right then slowly everything will sort 00:28:27.650 --> 00:28:29.710 of fall into place and not say that you know 00:28:29.710 --> 00:28:31.869 like nutrition is going to make you you know 00:28:31.869 --> 00:28:35.980 happier and everything but I think so. Yeah. 00:28:36.019 --> 00:28:37.960 So, you know, I feel like it's part of the puzzle 00:28:37.960 --> 00:28:41.299 piece that can sort of help unlock what the issue 00:28:41.299 --> 00:28:45.180 might be. Actually, I was listening to a podcast 00:28:45.180 --> 00:28:47.759 today and I thought, oh, that's a really good 00:28:47.759 --> 00:28:49.880 question I wanted to ask you. It's about seed 00:28:49.880 --> 00:28:52.740 oils. Now, that seems to be a big, big thing 00:28:52.740 --> 00:28:54.579 going on right now, especially sort of in the 00:28:54.579 --> 00:29:00.869 States, you know, with RFK. What are your opinions 00:29:00.869 --> 00:29:04.009 on seed oils? Do you think that they are the 00:29:04.009 --> 00:29:07.150 devil or do you think that actually they are, 00:29:07.170 --> 00:29:09.450 you know, the angel in disguise? And definitely 00:29:09.450 --> 00:29:11.109 a good question in Singapore where seed oils 00:29:11.109 --> 00:29:14.150 are prevalent. Yeah. Really good question. And 00:29:14.150 --> 00:29:17.349 I just want to separate seed raw form from seed 00:29:17.349 --> 00:29:19.690 oil. Very different. Two separate. So really 00:29:19.690 --> 00:29:22.730 it's fucking seed oils. Okay. Seeds pro. Yes. 00:29:22.910 --> 00:29:26.150 Oil's gone. We're all for those natural formed 00:29:26.150 --> 00:29:29.369 whole matrix seeds. Yeah. And then the seed oil. 00:29:29.420 --> 00:29:32.559 obviously like anything that's refined and a 00:29:32.559 --> 00:29:34.660 lot of times people think oh it's just pressed 00:29:34.660 --> 00:29:37.880 okay well cold pressed seed oil or okay maybe 00:29:37.880 --> 00:29:40.559 like a little drizzle of sesame oil yeah exactly 00:29:40.559 --> 00:29:44.240 right but when we buy it and it's been industrially 00:29:44.240 --> 00:29:46.799 processed and it's gone through solvents and 00:29:46.799 --> 00:29:49.099 it's gone through a heat treatment the hexane 00:29:49.099 --> 00:29:52.640 that's what we're saying exactly exactly these 00:29:52.640 --> 00:29:55.319 two things are not the same and then on top of 00:29:55.319 --> 00:29:58.119 that when we're cooking with it not only is the 00:29:58.640 --> 00:30:01.220 oil itself bad for us. It's about, again, when 00:30:01.220 --> 00:30:04.500 we put it into our system, how does our microbiome 00:30:04.500 --> 00:30:07.619 process it? What's that output? And that output 00:30:07.619 --> 00:30:10.759 usually is more oxidative stress. So if you're 00:30:10.759 --> 00:30:13.200 someone who has high cholesterol, and then on 00:30:13.200 --> 00:30:14.779 top of that, you're adding something that's going 00:30:14.779 --> 00:30:18.900 to just light that oxidative stress. That's something 00:30:18.900 --> 00:30:21.180 that we want to avoid. And let's be honest, most 00:30:21.180 --> 00:30:23.819 of the people who have seed oils are not having 00:30:23.819 --> 00:30:26.579 a healthy salad with, you know, like a cold pressed 00:30:26.579 --> 00:30:29.339 rapeseed dressing. They're eating the hyper processed 00:30:29.339 --> 00:30:33.440 chip. Yeah, that is. Part of the reason why people 00:30:33.440 --> 00:30:35.920 are struggling because the crap that is going 00:30:35.920 --> 00:30:38.940 into their body is not just the seed oil on its 00:30:38.940 --> 00:30:40.880 own. It's a combination of the seed oil, the 00:30:40.880 --> 00:30:43.220 starches, the sugars, which are really causing 00:30:43.220 --> 00:30:45.559 issues for a lot of people. No, exactly. And 00:30:45.559 --> 00:30:47.940 I think that is really where that becomes an 00:30:47.940 --> 00:30:49.660 economic issue. Because, you know, if you're 00:30:49.660 --> 00:30:52.299 someone in the F &B industry and, hey, do I want 00:30:52.299 --> 00:30:55.119 to spend, you know, $50 a liter on cold pressed 00:30:55.119 --> 00:30:57.539 oils? Or, hey, there's this one that's like, 00:30:57.640 --> 00:30:59.880 I don't know what the cost is. But, you know, 00:30:59.920 --> 00:31:02.740 that becomes that impacts. margins. So it's sort 00:31:02.740 --> 00:31:05.720 of a systemic issue in that sense. Yeah. Well, 00:31:05.799 --> 00:31:08.059 speaking of systemic issues, this actually leads 00:31:08.059 --> 00:31:09.660 really well into something I wanted to ask you, 00:31:09.700 --> 00:31:13.339 which is like, okay, so we have these sweet, 00:31:13.480 --> 00:31:18.480 salty, seed oily, you know, delicious. Restaurant 00:31:18.480 --> 00:31:21.460 meals. We live in Singapore, which is a massive 00:31:21.460 --> 00:31:24.299 food focused culture. Right. And it's not unique 00:31:24.299 --> 00:31:26.539 to Singapore. The world is becoming more and 00:31:26.539 --> 00:31:28.980 more food culture oriented. Right. And the combinations 00:31:28.980 --> 00:31:31.920 of these hyper palatable ingredients and potentially 00:31:31.920 --> 00:31:34.960 kind of, you know, addictive types of tastes 00:31:34.960 --> 00:31:38.539 are on the rise. How do you help people balance 00:31:38.539 --> 00:31:42.259 their desire to participate in these hyperpalatable, 00:31:42.400 --> 00:31:45.559 delicious, beautiful food cultures while at the 00:31:45.559 --> 00:31:47.559 same time doing something for their long -term 00:31:47.559 --> 00:31:49.579 health? And like I said, I use Singapore as an 00:31:49.579 --> 00:31:51.680 example because I think the hawker culture here 00:31:51.680 --> 00:31:54.799 is a great kind of examination of this, where 00:31:54.799 --> 00:31:56.599 it's like we have this beautiful, delicious, 00:31:56.740 --> 00:32:01.470 historic, cultural appreciation of food. But 00:32:01.470 --> 00:32:03.470 it is not the healthiest. Yeah. Okay. So it is 00:32:03.470 --> 00:32:05.230 not something that three meals a day of that 00:32:05.230 --> 00:32:07.049 specific style of food is going to drive you 00:32:07.049 --> 00:32:09.529 toward better metabolic health. How do you help 00:32:09.529 --> 00:32:11.769 clients navigate their kind of social, cultural, 00:32:12.049 --> 00:32:15.809 familial connections to food, but then also kind 00:32:15.809 --> 00:32:18.190 of moving toward a better and cleaner metabolic 00:32:18.190 --> 00:32:21.289 health profile? I often ask people, how do you 00:32:21.289 --> 00:32:25.009 get rich? And usually they say, well, you've 00:32:25.009 --> 00:32:27.650 got to save money, right? And I said, yeah, you 00:32:27.650 --> 00:32:30.250 have to have a positive cash balance. So you 00:32:30.250 --> 00:32:33.150 need more inflows than outflows. You need more 00:32:33.150 --> 00:32:35.890 assets than liabilities. Our health is kind of 00:32:35.890 --> 00:32:40.029 the same. We need to also be diligent. You know, 00:32:40.069 --> 00:32:41.910 when you're saving money, it's not just, hey, 00:32:41.990 --> 00:32:44.190 I've saved one day and I go and blow it the next 00:32:44.190 --> 00:32:47.130 day. So that concept of, you know, how do I get 00:32:47.130 --> 00:32:50.049 rich? I like to remind people it's the same with 00:32:50.049 --> 00:32:51.589 our health. So Amanda, you know how I've been 00:32:51.589 --> 00:32:53.509 on this journey about improving my sleep? Oh, 00:32:53.509 --> 00:32:55.920 you have been obsessed about it lately. Well, 00:32:56.000 --> 00:32:58.980 I have found something that has been incredible. 00:32:59.880 --> 00:33:02.500 Cozy Earth bed sheets. That's saying a lot because 00:33:02.500 --> 00:33:04.440 you are really picky about your sleep setup. 00:33:04.660 --> 00:33:07.160 Exactly. These sheets are made from bamboo viscose. 00:33:07.180 --> 00:33:10.900 They are naturally breathable and I get the perfect 00:33:10.900 --> 00:33:14.339 night's sleep. They keep me cool all night. Oh, 00:33:14.359 --> 00:33:16.380 and I've been eyeing the pajamas too. They are 00:33:16.380 --> 00:33:19.660 so chic and super cozy. It's a total game changer 00:33:19.660 --> 00:33:22.599 and so relaxing for the evenings. And what's 00:33:22.599 --> 00:33:25.140 crazy is that Cozy Earth actually ships to Singapore, 00:33:25.339 --> 00:33:29.420 orders over $560 ship free, and in the US orders 00:33:29.420 --> 00:33:31.900 over $50 ship free. And did you know you can 00:33:31.900 --> 00:33:36.000 get your biggest ever discount, 41 % if you use 00:33:36.000 --> 00:33:40.220 code TFF today. So head over to CozyEarth .com 00:33:40.220 --> 00:33:43.960 and use that code TFF today. So yes, so it takes 00:33:43.960 --> 00:33:47.279 diligence and it takes consistency. And I like 00:33:47.279 --> 00:33:50.630 to... Kind of say frame it in the phrase of, 00:33:50.670 --> 00:33:53.309 you know, OK, so 90 percent of the time you're 00:33:53.309 --> 00:33:54.910 going to be saving or you're going to be earning. 00:33:55.069 --> 00:33:57.430 And then 10 percent of the time or whatever that 00:33:57.430 --> 00:33:59.869 percentage is, you're going to be spending. So 00:33:59.869 --> 00:34:02.509 use that framework for when you're eating out. 00:34:02.670 --> 00:34:05.549 And yes, we have this beautiful culture in Singapore 00:34:05.549 --> 00:34:09.210 that offers great options. But are you going 00:34:09.210 --> 00:34:11.550 to always choose like the deep fried curry puff 00:34:11.550 --> 00:34:15.250 every day? Yeah. Exactly. So there are other 00:34:15.250 --> 00:34:17.429 options that are sauteed or they're steamed. 00:34:17.670 --> 00:34:21.050 or their soups. So there are other options. But 00:34:21.050 --> 00:34:23.889 really for me, I like to remind people that, 00:34:23.889 --> 00:34:26.309 you know, that cooking at home, you have control 00:34:26.309 --> 00:34:29.750 over absolutely what is going in. I get a lot 00:34:29.750 --> 00:34:32.010 of people say, you know, when I go out to dinner 00:34:32.010 --> 00:34:34.670 with you, June, or lunch, like you eat whatever 00:34:34.670 --> 00:34:37.730 you want. And I'm not bragging, but that's because 00:34:37.730 --> 00:34:40.829 I've built up this balance. I have a buffer. 00:34:40.929 --> 00:34:43.090 So when I go out and someone says, oh, you're 00:34:43.090 --> 00:34:45.389 a nutritionist and you can eat that. I say, well, 00:34:45.510 --> 00:34:48.309 I'm using, I'm spending now. I'm using my quota. 00:34:48.409 --> 00:34:51.989 But 90, 95 % of the time, I'm in that savings 00:34:51.989 --> 00:34:55.710 mode. I cook at home or I'm making those choices 00:34:55.710 --> 00:34:58.690 that I know that I can see are cleaner and right 00:34:58.690 --> 00:35:02.900 for me. I say chili and garlic. You're like, 00:35:02.980 --> 00:35:05.320 I have a different solution. And it's true, though. 00:35:05.360 --> 00:35:07.480 And I think cooking at home is the biggest hack. 00:35:07.599 --> 00:35:10.960 If there is one hack that is so underrated that 00:35:10.960 --> 00:35:13.699 I think every nutritionist in any room would 00:35:13.699 --> 00:35:17.639 agree with, it is to prepare your own food. Yes, 00:35:17.639 --> 00:35:20.219 for sure. You have full control over it. You 00:35:20.219 --> 00:35:22.000 can often, it's something of concern to myself, 00:35:22.199 --> 00:35:24.460 you can often eat bigger portions because you're 00:35:24.460 --> 00:35:27.619 not spending on oil and sugar. It's like I can 00:35:27.619 --> 00:35:30.320 have a big old plate of XYZ because I know that 00:35:30.320 --> 00:35:32.539 there's not extra oil and sugar. bring my calorie 00:35:32.539 --> 00:35:34.400 count up by 400. Not just the calorie count, 00:35:34.480 --> 00:35:37.219 just the extra expenditure. So when we go out 00:35:37.219 --> 00:35:39.300 to eat, most of the time I have to say double 00:35:39.300 --> 00:35:41.980 protein. Yes. And that double protein will just 00:35:41.980 --> 00:35:44.820 increase that cost, like the physical cost of 00:35:44.820 --> 00:35:46.300 the food. The physical cost of the food. Yeah. 00:35:46.360 --> 00:35:49.179 Yeah, exactly. It's oils cheap, protein expensive, 00:35:49.619 --> 00:35:52.179 quality protein expensive. Well, again, that's 00:35:52.179 --> 00:35:53.780 such great help for those that are listening. 00:35:53.860 --> 00:35:56.000 They're like, where do I start? Right. But I 00:35:56.000 --> 00:35:58.019 would love to hear from you, June, if you were 00:35:58.019 --> 00:36:00.949 trying to get healthier today. And you wanted 00:36:00.949 --> 00:36:03.730 to be in a different level of metabolic health 00:36:03.730 --> 00:36:07.030 one year from now. So whether that is body recomposition, 00:36:07.210 --> 00:36:10.289 so more muscle, less fat, whether that is a better 00:36:10.289 --> 00:36:12.809 lipid and glucose profile, right, without disease 00:36:12.809 --> 00:36:16.409 risk, whether that is a better VO2 max, the ability 00:36:16.409 --> 00:36:19.230 for more cardiovascular health. What are three 00:36:19.230 --> 00:36:22.489 things I could do today that if I did these three 00:36:22.489 --> 00:36:24.710 things every day for a year, I would live in 00:36:24.710 --> 00:36:28.119 a different body next year? That is a... Great 00:36:28.119 --> 00:36:31.260 question. And I think really the first thing 00:36:31.260 --> 00:36:35.820 is the mindset. I think we have to think of food 00:36:35.820 --> 00:36:40.639 as self -care. We think of massages or yoga classes 00:36:40.639 --> 00:36:43.320 or holidays as self -care. I think we need to 00:36:43.320 --> 00:36:46.679 put our priorities and say food is also self 00:36:46.679 --> 00:36:49.940 -care. So I think that's really number one. Number 00:36:49.940 --> 00:36:52.739 two, I think it's the hydration. At the end of 00:36:52.739 --> 00:36:57.090 the day. We are cellular beings. We have millions 00:36:57.090 --> 00:37:00.349 of biochemical reactions going on. We absolutely 00:37:00.349 --> 00:37:04.449 need to be hydrated. And so I think water is 00:37:04.449 --> 00:37:07.150 one of those really important things. I also 00:37:07.150 --> 00:37:10.670 put in that category a high fiber green juice 00:37:10.670 --> 00:37:13.650 because that is also, if you think about it, 00:37:13.690 --> 00:37:16.949 strip away the insoluble fiber, the fiber that 00:37:16.949 --> 00:37:18.949 doesn't dissolve in water. You're still left 00:37:18.949 --> 00:37:22.590 with a green liquid that is full of. Soluble 00:37:22.590 --> 00:37:26.309 fiber. So actually, that is incredibly hydrating. 00:37:26.510 --> 00:37:28.769 What's in your green juice? It can be anything. 00:37:29.090 --> 00:37:32.250 There's no rhyme or, you know, one specific recipe. 00:37:32.670 --> 00:37:36.269 But you can do the celery. You can do the kale. 00:37:36.429 --> 00:37:38.789 You could do straight cucumber. You could do, 00:37:38.849 --> 00:37:41.610 you know, it doesn't really matter. You know, 00:37:41.650 --> 00:37:43.750 like women, they used to put cucumber on their 00:37:43.750 --> 00:37:46.690 face as a mask because it's hydrating. Well, 00:37:46.869 --> 00:37:51.150 90 % of our drink is. It's actually very hydrating. 00:37:51.469 --> 00:37:55.099 To drink it. So I think that's actually. something 00:37:55.099 --> 00:37:58.380 that a lot of us don't do and again all of that 00:37:58.380 --> 00:38:01.679 soluble fiber or insoluble fiber it feeds that 00:38:01.679 --> 00:38:04.619 microbiome and that microbiome ultimately determines 00:38:04.619 --> 00:38:07.800 what the input coming in how it's going to react 00:38:07.800 --> 00:38:10.159 and what's the output my mom actually started 00:38:10.159 --> 00:38:13.179 green juice not green smoothie ink every morning 00:38:13.179 --> 00:38:17.119 so she'll she'll do celery cucumber um what else 00:38:17.119 --> 00:38:19.840 did she put in there i think she might add no 00:38:19.840 --> 00:38:21.739 she says there's no fruit in there but basically 00:38:21.739 --> 00:38:24.679 it's just oh lime and Sometimes she puts avocado 00:38:24.679 --> 00:38:27.340 in there. So she's got this whole range of anything 00:38:27.340 --> 00:38:28.800 that's green is going to get chucked into this. 00:38:29.320 --> 00:38:32.420 Exactly. Exactly. Yeah. And I'm a big fan of 00:38:32.420 --> 00:38:35.000 drinking your veg and eating your fruit. Okay. 00:38:35.179 --> 00:38:37.360 Yeah. That's interesting. But some people, they 00:38:37.360 --> 00:38:39.519 say, oh, I need a little bit of apple. Sure. 00:38:39.599 --> 00:38:41.840 Fine. Check that in. Yeah. But it's not like 00:38:41.840 --> 00:38:44.019 we're squeezing, you know, pure fruit. We're 00:38:44.019 --> 00:38:46.940 focusing on the veg. We're getting that soluble 00:38:46.940 --> 00:38:49.780 fiber that is incredibly hydrating. For people 00:38:49.780 --> 00:38:51.780 who are like, why do I have to eat my fruit? 00:38:51.840 --> 00:38:53.980 Can you just explain what? Your theory is behind 00:38:53.980 --> 00:38:56.980 that. So fruit is a, I like to call them like 00:38:56.980 --> 00:39:00.980 the jewels of nature. So nature's candy, right? 00:39:01.019 --> 00:39:03.440 Which makes it sound like it's trash. The jewels. 00:39:03.619 --> 00:39:06.000 The jewels, exactly. You got your blueberries, 00:39:06.360 --> 00:39:09.800 your pomegranate seeds. I mean, they taste wonderful. 00:39:09.960 --> 00:39:13.480 They look wonderful. They're bright. But at the 00:39:13.480 --> 00:39:16.280 same time, when we juice them, we change the 00:39:16.280 --> 00:39:19.440 composition. And with fruit, we want all that 00:39:19.440 --> 00:39:22.079 hydration. We want all those vitamins, all the 00:39:22.079 --> 00:39:24.159 antioxidants. antioxidants but we want that nice 00:39:24.159 --> 00:39:28.119 fiber around it you know like an orange is when 00:39:28.119 --> 00:39:30.360 we eat it whole you will not get that glucose 00:39:30.360 --> 00:39:33.119 spike because the peel around it that bitterness 00:39:33.119 --> 00:39:35.639 the anti -nutrient you know oh do you eat oh 00:39:35.639 --> 00:39:39.119 you mean the peel the pulp sorry sorry the pulp 00:39:39.119 --> 00:39:41.519 yeah um the pulp around it jasmine's like you 00:39:41.519 --> 00:39:47.719 hardcore yeah the pulp yeah um that has you know 00:39:47.719 --> 00:39:51.159 that together as a whole matrix food amazing 00:39:51.530 --> 00:39:53.809 But the second we, you know, strip it and make 00:39:53.809 --> 00:39:55.769 it into an orange juice or, you know, we have 00:39:55.769 --> 00:39:57.730 a juice from concentrate, you know, that's boiled 00:39:57.730 --> 00:39:59.710 and gone through that process. Not good. Right. 00:39:59.789 --> 00:40:02.190 That's different. So I think composition and 00:40:02.190 --> 00:40:05.210 structure are really important. Yeah. And again, 00:40:05.269 --> 00:40:08.000 the F word, girl, I think I think. If there was 00:40:08.000 --> 00:40:10.219 one takeaway that I've gotten from you so far, 00:40:10.380 --> 00:40:13.780 it's that look for fiber in all sources and use 00:40:13.780 --> 00:40:17.659 fiber as an evaluative kind of hinge on which 00:40:17.659 --> 00:40:20.239 to guide if this is a good choice or what's a 00:40:20.239 --> 00:40:22.420 better choice, let's say. Right. So orange juice 00:40:22.420 --> 00:40:24.840 versus orange. Which one has fiber? Exactly. 00:40:24.860 --> 00:40:27.039 White rice, brown rice. Which one has fiber? 00:40:27.159 --> 00:40:29.599 Right. It's like I feel like you're giving us 00:40:29.599 --> 00:40:31.519 a good rubric. You're way more articulate than 00:40:31.519 --> 00:40:34.139 I am. Yes. But it's like I'm hearing it and I 00:40:34.139 --> 00:40:37.119 love it. Similarly, we want you to kind of. Join 00:40:37.119 --> 00:40:38.820 our next segment. This is a new segment for the 00:40:38.820 --> 00:40:41.539 40s Formula, Hot or Hype. And it's a similar 00:40:41.539 --> 00:40:44.599 thing where I want a short answer on some kind 00:40:44.599 --> 00:40:46.659 of hot topics in nutrition. And you can give 00:40:46.659 --> 00:40:48.679 us your honest opinion, June. So don't feel like 00:40:48.679 --> 00:40:50.119 you got to sugarcoat it. You can give us what 00:40:50.119 --> 00:40:52.300 you really think. Hot would tell us that you 00:40:52.300 --> 00:40:54.059 agree and think that it's something that we should 00:40:54.059 --> 00:40:56.639 pay attention to. Hype means, nah, this is hype. 00:40:56.699 --> 00:40:58.360 It's not something that we need to structure 00:40:58.360 --> 00:41:01.920 our nutrition lives around. So hot or hype, collagen 00:41:01.920 --> 00:41:05.260 supplements. Hype. All of them. Yes. All of them. 00:41:05.280 --> 00:41:08.280 Tell us why it's hypey. Collagen is the most 00:41:08.280 --> 00:41:11.679 abundant protein in our body. It is what, you 00:41:11.679 --> 00:41:13.599 know, helps our muscle and our ligaments and 00:41:13.599 --> 00:41:16.079 all that tissue, you know, bind together. We 00:41:16.079 --> 00:41:20.340 have plenty of collagen. We do not need a beef 00:41:20.340 --> 00:41:24.079 collagen whatever supplement. Okay. What we want, 00:41:24.079 --> 00:41:26.400 though, is that we want that collagen to have 00:41:26.400 --> 00:41:29.500 integrity. We want strength. We want tightness. 00:41:29.599 --> 00:41:33.099 That skin, why is it getting all loose? That 00:41:33.099 --> 00:41:36.059 collagen just isn't tight anymore. Yes, part 00:41:36.059 --> 00:41:39.000 of that is aging, but also part of it is often 00:41:39.000 --> 00:41:42.019 nutrient deficiency. What keeps our collagen 00:41:42.019 --> 00:41:45.280 really nice and tight? Vitamin C. So vitamin 00:41:45.280 --> 00:41:47.800 C is hot. And collagen supplements are hype. 00:41:47.960 --> 00:41:50.539 Exactly. Oh, you heard it here first. Okay, this 00:41:50.539 --> 00:41:52.940 is totally not on the question list. So get ready. 00:41:52.960 --> 00:41:55.519 We're going rogue. Collagen stimulating injections. 00:41:55.760 --> 00:41:57.380 I know you're not a facialist. I'm just saying 00:41:57.380 --> 00:42:00.320 like, is this like, is that a way to stimulate 00:42:00.320 --> 00:42:01.980 collagen? Or do you still stick by vitamin C? 00:42:02.079 --> 00:42:04.280 I still stick with vitamin C. And you can see 00:42:04.280 --> 00:42:06.780 it in the beauty industry. You've got creams 00:42:06.780 --> 00:42:11.340 with all this vitamin C. My vision or my philosophy 00:42:11.340 --> 00:42:15.460 on beauty is it's 90 % internal and it's 10 % 00:42:15.460 --> 00:42:17.440 topical. So yeah, you got to wash your face. 00:42:17.460 --> 00:42:19.800 You got to do all of these things. But 90%, if 00:42:19.800 --> 00:42:22.440 you're not hydrated or if you are low vitamin 00:42:22.440 --> 00:42:24.920 C because you were really sick or some immune 00:42:24.920 --> 00:42:27.519 reaction, you know, used up all these nutrients. 00:42:27.639 --> 00:42:30.880 And so now you're stuck with less. Then guess 00:42:30.880 --> 00:42:34.019 what? That collagen starts to get lax. And then 00:42:34.019 --> 00:42:36.300 we start to see the wrinkles or we start to see, 00:42:36.380 --> 00:42:39.980 you know. The jowls or the neck. I'm just bringing 00:42:39.980 --> 00:42:42.820 up my features. But sorry, but just to go back 00:42:42.820 --> 00:42:45.260 historically, if you think about, you know, vitamin 00:42:45.260 --> 00:42:47.719 C and collagen, our gums are made up of collagen. 00:42:48.179 --> 00:42:51.980 Scurvy, you know, the most extreme version of 00:42:51.980 --> 00:42:55.159 the lack of vitamin C, you'd start to see black 00:42:55.159 --> 00:42:58.119 gums. You'd start to see sores and wounds. That's 00:42:58.119 --> 00:43:01.139 that collagen breakdown and dying. But again, 00:43:01.260 --> 00:43:03.860 how did that get treated? It was lines, vitamin 00:43:03.860 --> 00:43:07.039 C. And that's why the European sailors were called... 00:43:07.050 --> 00:43:10.110 limeys so yeah i didn't know that yeah limey 00:43:10.110 --> 00:43:13.630 bastards i sounded very australian yeah that 00:43:13.630 --> 00:43:16.110 went a lot of ways there went a lot of ways all 00:43:16.110 --> 00:43:20.210 right so this one plant -based diets hot or hype 00:43:20.210 --> 00:43:22.190 and when i say plant -based i'm talking exclusively 00:43:22.190 --> 00:43:24.170 plants i just want to make that very clear OK, 00:43:24.250 --> 00:43:28.150 so exclusively plants, whole foods, not the process 00:43:28.150 --> 00:43:30.949 like, you know, beer or French fries as plant 00:43:30.949 --> 00:43:33.389 based. Also, I just I literally just meant like 00:43:33.389 --> 00:43:36.469 not eggs, not fish. So like people say, oh, I'm 00:43:36.469 --> 00:43:38.949 plant based, but I eat fish. I'm talking full 00:43:38.949 --> 00:43:41.090 on plants. The only thing I eat is plants. Like 00:43:41.090 --> 00:43:43.510 pretty much I'm talking vegan. Yeah. I don't 00:43:43.510 --> 00:43:45.289 like to use the word vegan because it's loaded. 00:43:45.429 --> 00:43:47.909 It's quite there's there's a lot of emotional 00:43:47.909 --> 00:43:51.230 connotations. But I would say I'm going to go 00:43:51.230 --> 00:43:55.219 hot. OK. On that. Yeah. Again, fiber, all those 00:43:55.219 --> 00:43:58.519 nutrients, the vitamins, the hydration, the amino 00:43:58.519 --> 00:44:03.059 acids that are in there. I think we often forget 00:44:03.059 --> 00:44:06.659 that. plants have those things. We are so focused 00:44:06.659 --> 00:44:10.400 on the taste, you know. So I think, again, understanding 00:44:10.400 --> 00:44:14.440 the food as a whole matrix, especially when we're 00:44:14.440 --> 00:44:17.179 trying to fight chronic disease -like symptoms. 00:44:17.340 --> 00:44:20.659 And that's the type of person I normally see. 00:44:20.820 --> 00:44:23.599 So I think it's really important to focus on 00:44:23.599 --> 00:44:26.219 that. Are you plant -based? I'm plant -forward. 00:44:26.460 --> 00:44:28.579 Plant -forward. Yeah, I like that. Plant -forward. 00:44:28.659 --> 00:44:31.780 So I don't want to say that I'm just one thing. 00:44:31.860 --> 00:44:34.510 Again, I think it also... Also depends for women, 00:44:34.630 --> 00:44:37.030 you know, when you've gone through your cycle 00:44:37.030 --> 00:44:40.190 and you are feeling really tired and you're feeling, 00:44:40.250 --> 00:44:43.010 you know, you've and you're you're already generally 00:44:43.010 --> 00:44:47.269 a low iron kind of person. Sometimes that bioavailability 00:44:47.269 --> 00:44:50.250 is important, but some women, they don't have 00:44:50.250 --> 00:44:52.230 that. So, again, comes back to the individual 00:44:52.230 --> 00:44:55.369 person. So for myself, I call myself plant forward. 00:44:55.530 --> 00:44:58.329 Plant forward. Cool. Probiotics, hot or hype? 00:44:58.369 --> 00:45:00.130 And again, I'm talking like things that you eat 00:45:00.130 --> 00:45:02.610 or things that you take. Most generally hype. 00:45:03.239 --> 00:45:07.170 Oh, yeah. Most generally. So again. probiotics 00:45:07.170 --> 00:45:10.210 that we buy off the shelf supplements supplements 00:45:10.210 --> 00:45:12.690 yeah um you know you actually most people have 00:45:12.690 --> 00:45:15.269 no idea whether you know they're they're real 00:45:15.269 --> 00:45:18.030 or not they're number one the regulation is pretty 00:45:18.030 --> 00:45:21.230 weak or dead could be dead yeah exactly you're 00:45:21.230 --> 00:45:24.369 getting a skeleton with no sort of you know vitality 00:45:24.369 --> 00:45:28.570 no power in that so um that's hype but also if 00:45:28.570 --> 00:45:31.090 you think about just in terms of how our microbiome 00:45:31.090 --> 00:45:33.170 is structured we have aerobic bacteria we have 00:45:33.170 --> 00:45:36.429 anaerobic bacteria and really it's anaerobic 00:45:36.429 --> 00:45:39.349 without oxygen that bacteria that really that's 00:45:39.349 --> 00:45:41.909 super important and when we're buying a probiotic 00:45:41.909 --> 00:45:44.949 it's usually an aerobic bacteria so really by 00:45:44.949 --> 00:45:47.030 the time we ingest it and it's kind of gotten 00:45:47.030 --> 00:45:49.579 processed through the stomach acid What are you 00:45:49.579 --> 00:45:53.480 really left with? We're not sure. So I would 00:45:53.480 --> 00:45:56.440 say better than the probiotics, focus on the 00:45:56.440 --> 00:45:59.219 prebiotics. Are there any particular, I mean, 00:45:59.239 --> 00:46:01.619 obviously you're saying the fiber and stuff, 00:46:01.659 --> 00:46:03.980 but is there any particular type of prebiotic 00:46:03.980 --> 00:46:07.079 that people should be including into their diet? 00:46:07.099 --> 00:46:11.530 I think. The variety, the variety is really important. 00:46:11.730 --> 00:46:15.730 So in the financial world, everyone talks about 00:46:15.730 --> 00:46:19.309 seeking alpha. You actually have the same seeking 00:46:19.309 --> 00:46:23.139 alpha concept. with the microbiome. And what 00:46:23.139 --> 00:46:25.659 that means is you're seeking diversity. You want 00:46:25.659 --> 00:46:28.480 a diverse portfolio and you want everything to 00:46:28.480 --> 00:46:31.119 be strong so that that gives you resilience. 00:46:31.400 --> 00:46:36.139 So when you have just a few strains of, you know, 00:46:36.159 --> 00:46:40.519 or you have limited microbial diversity, you 00:46:40.519 --> 00:46:42.880 often see people who have lower immune system. 00:46:42.960 --> 00:46:45.619 They can't handle stress as well. So we want 00:46:45.619 --> 00:46:48.079 to seek alpha. I remember it was a hot thing 00:46:48.079 --> 00:46:50.039 on Instagram and I actually still kind of do 00:46:50.039 --> 00:46:52.860 it. I'm embarrassed to admit, but 30 different 00:46:52.860 --> 00:46:54.519 plans per week. Yeah. Do you remember that trend? 00:46:54.699 --> 00:46:55.800 30 different plants per week? I think it's still 00:46:55.800 --> 00:46:59.800 going. And honestly, I mentally keep track. I 00:46:59.800 --> 00:47:02.239 can't help myself now. And I really do think 00:47:02.239 --> 00:47:04.559 that that's kind of an easy way to get this type 00:47:04.559 --> 00:47:06.159 of diversity. Because if you break it down by 00:47:06.159 --> 00:47:08.599 the week, it's like five or six plants a day. 00:47:08.760 --> 00:47:11.039 And again, lots of things are plants. So that's 00:47:11.039 --> 00:47:13.139 really helpful. Spices are plants. Obviously, 00:47:13.280 --> 00:47:15.280 I'm going to chuck that in there. Dark chocolate 00:47:15.280 --> 00:47:17.960 is a plant, some would argue, right? Is milk 00:47:17.960 --> 00:47:21.559 chocolate a plant? Hot or hype? Chocolate as 00:47:21.559 --> 00:47:25.380 a plant? Hype. Dark chocolate, is that still 00:47:25.380 --> 00:47:27.880 hype -ish? Yeah, I would say hype -ish because 00:47:27.880 --> 00:47:31.400 I don't think the... But, you know what, if you're 00:47:31.400 --> 00:47:34.059 getting that 100 % organic, you know, single 00:47:34.059 --> 00:47:36.400 origin... If anyone ate the 100 % chocolate. 00:47:36.400 --> 00:47:39.500 My husband. I love it. John North Kyler Lim ate 00:47:39.500 --> 00:47:43.219 100 % chocolate. He's the nerdy. He's your nutrition 00:47:43.219 --> 00:47:47.840 nerd. He's just doctor nerd. Yes. Well, this 00:47:47.840 --> 00:47:50.260 has been such a lively and amazing conversation. 00:47:50.360 --> 00:47:51.980 And I thank you for your insights. They've been 00:47:51.980 --> 00:47:53.820 so helpful in so many different ways. And I think 00:47:53.820 --> 00:47:55.860 even, you know, Jasmine and I as fellow nutritionists 00:47:55.860 --> 00:47:58.599 love to have your perspective. But the one question 00:47:58.599 --> 00:48:00.940 that we have to leave our listeners with is what 00:48:00.940 --> 00:48:04.159 is your 40s formula? What advice do you give 00:48:04.159 --> 00:48:08.019 to women in their 40s, as we all are, to have 00:48:08.019 --> 00:48:11.940 their best and happiest life? I would say, I 00:48:11.940 --> 00:48:14.820 think as women in our 40s, we should stand in 00:48:14.820 --> 00:48:18.500 our power. You know, we used to probably prioritize 00:48:18.500 --> 00:48:21.860 other people or, you know, say yes too much. 00:48:22.019 --> 00:48:26.159 I think now is a time where we look inward and 00:48:26.159 --> 00:48:29.000 we look at that self -care and that's through 00:48:29.000 --> 00:48:32.280 the food choices that we make. And we stand in 00:48:32.280 --> 00:48:36.239 that. We own it. And it's that mindset change, 00:48:36.480 --> 00:48:39.800 really, that, you know, now it's about us, focusing 00:48:39.800 --> 00:48:42.579 on us. This is that time. And, you know, that 00:48:42.579 --> 00:48:45.219 40s also goes into that perimenopausal phase. 00:48:45.260 --> 00:48:48.340 And I love to use that word. It's perimenopause. 00:48:48.679 --> 00:48:52.760 Pause. Let's all stop and think and reflect and 00:48:52.760 --> 00:48:55.860 then move forward. Yes. Perfect. Food as self 00:48:55.860 --> 00:48:58.039 -care, my friend. Really, really powerful message. 00:48:58.420 --> 00:49:00.139 Well, thank you for being here with us today, 00:49:00.219 --> 00:49:02.119 June. It's been a wonderful conversation. Thank 00:49:02.119 --> 00:49:34.130 you, guys. Thank you. Um, did I ask also, are 00:49:34.130 --> 00:49:37.230 you in your 40s? I am. Okay. All right. I was, 00:49:37.309 --> 00:49:39.469 again, we, it doesn't like, it's more just if 00:49:39.469 --> 00:49:42.130 we say like our age and you're like, I am 37. 00:49:42.269 --> 00:49:44.210 How dare you? I'm like, sorry, I'm sorry. No, 00:49:44.269 --> 00:49:46.369 I think the 30s does not want to say that 40s. 00:49:46.369 --> 00:49:47.230 Yes, exactly. Yes.