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High Protein Breakfast: Winter Quinoa Porridge

180 Nutrition: This high protein breakfast  porridge makes a great start to the day now that the colder months have set in.  Prepared in under 10 minutes, this gluten free breakfast recipe will beat a slice of toast hands down and is great for the kids too!

Ingredients (makes 2 serves)

  • Pinch of sea salt
  • 2 cups of organic quinoa flakes
  • 1/2 cup of 180 Superfood Protein Blend
  • 1 ripe banana (chopped)
  • 1 tsp ground cinnamon
  • 1/4 cup chopped pecan nuts
  • 1 tablespoon coconut oil (optional)

Preparation

First up grab a large saucepan.

Two cups of quinoa flakes will need about 4 cups of water so throw these into your saucepan and bring to the boil. Now reduce the heat to simmer and cover for around 12 minutes.

Now add the 180 protein powder and the coconut oil and stir through. Feel free to add a little more water if the mixture looks too dry. Reduce the heat to a simmer and cook for 3 mins.

When all the water has been absorbed, remove from the heat and stir in the chopped banana. Serve in a breakfast bowl, sprinkle with your chopped pecans and dust with cinnamon to finish, & voila!

A delicious high protein breakfast. Enjoy…

Learn more about 180 Superfood for your recipes here

I Ate 5,000 Calories of Saturated Fat a Day. This Is What Happened…


The above video is 3:49 minutes long.

Watch the full interview below or listen to the full episode on your iPhone HERE.


sami inkinen
We chat to Sami Inkinen, a world class triathlete and tech entrepreneur. Whilst we don’t encourage anyone to eat 5000 calories of saturated fat a day, we feel it’s a very important message that Sami shares with us.

Sami and his wife Meredith recently did a phenomenal achievement, where they physically rowed from California to Hawaii. It took them 45 days straight rowing, up to 18 hours a day, and some days they didn’t even get any sleep.

Awesome achievement, but more importantly was the message behind it, as they did it without the use of any sugar and sports gels, pushing the message that you don’t need sugar to power the body daily, not even as a world-class athlete.

So they did it running on, yes, about 70 to 75 percent fat on each meal, and we were very keen to get him on the show and pick his brains about this, because there are so many things we can learn from it.

Full Interview with Sami Inkinen, World Class Ironman


downloaditunes
In this episode we talk about:

  • How he ended up being involved in the documentary Cereal Killers Two – Run on Fat
  • Why he decided to embark on his toughest challenge yet, rowing to Hawaii from San Francisco
  • How they prepared for their meals. Sami was eating a whopping 8,000 calories a day!
  • The effects of eating 5000 calories of saturated fat a day whilst rowing
  • What he uses instead of sports drinks
  • What Sami eats in a typical day
  • And much much more…

CLICK HERE for all Episodes of 180TV

Get More of Sami Inkinen Here:

Sami Inkinen Transcript

Guy Lawrence: Hey, this is Guy Lawrence with 180 Nutrition and welcome to another episode of the Health Sessions. Our special guest today is Sami Inkinen. Now, Sami has achieved some remarkable things in life, including he’s a world-class triathlete, he’s a tech entrepreneur, and him and his wife did a phenomenal achievement recently which is they basically physically rowed from California to Hawaii. Took them 45 days rowing up to 18 hours a day straight, and some days they didn’t even get any sleep.

Awesome achievement, but more importantly was the message behind it, because they did it without the use of sugar and gels and basically pushing the message that you don’t need sugar to power the body daily, not even as a world-class athlete like that.

So they did it running on, yes, about 70 to 75 percent fat on each meal, and we were very keen, obviously, to get him on the show and pick his brains about this, because there are so many things we can learn from it. He also shares many other things as well, which is fantastic, and it was an awesome podcast. I have no doubt you’ll get lots out of this today whether you’re an athlete or not. It was just brilliant.

Of course, if you are listening to this through iTunes, hit the subscribe button, leave a review, all very appreciated. A, it’s nice to know that you’re enjoying our podcasts, but B, it helps spread the word by simply subscribing or leaving a review more people can find us and more people can listen and more people can benefit from the message that we are putting out there to the world which we feel is very necessary.

And, of course, come back to our website, 180nutrition.com.au, where we’ve got a heap of resources including a free ebook which is a great place to start if you find all this information a little bit overwhelming. Anyway, enjoy the show. This one’s awesome. Cheers.

Guy Lawrence: Okay, hey, this is Guy Lawrence. I’m joined with Stuart Cooke, as always. Hi, Stu.

Stuart Cooke: Hello.

Guy Lawrence: And our awesome guest today is Sami Inkinen. Sami, welcome to the show.

Sami Inkinen: Thanks very much. Excited to be a part of your show.

Guy Lawrence: Oh, mate, that’s awesome. Me and Stu have been very excited today, because it’s certainly a topic I think we thrive on, especially when it comes to sports as well, and it’s clear that you’re a guy that doesn’t do things by half-measures, you know, and just to, I guess, for the people who are listening to sum it up in a short way, you’re a world-class athlete, you’re a tech entrepreneur, and you’ve just gone and done something with your wife recently which is a phenomenal achievement and which I’m looking forward to getting sucked in with everyone.

But just to kick start the conversation, mate, would you mind just sharing a little bit about your background? And even, you know, how you ended up in San Francisco in the first place, because you’re from Finland.

Sami Inkinen: Yeah, so I was born and raised and brainwashed in Finland. Grew up about 200 miles, so 300 kilometers, from Helsinki on a farm, a chicken farm, but I wasn’t really a farm boy, I was more into computers, so as soon as I got out of the farm, I studied physics at a university in Finland and got into software and computers early in my life. Started on company in Europe and then in 2003, which seems like a long time ago now, about 12 years ago, I came here to San Francisco Bay Area in the U.S. to attend Stanford Business School and, you know, I’ve been here ever since.

Guy Lawrence: Are you missing the cold weather? I’m assuming it can get quite cold in Finland as well, right?

Sami Inkinen: You know, there’s a reason why I stayed here.

Guy Lawrence: Go on, Stu. You look like you’re going to say something.

Stuart Cooke: Yeah, so we’ve been following a little bit of your background, Sami, as well, and realized that you did extremely well in the triathlete Ironman scene as well, but then made it to the big screen. I was just wondering how that happened? What happened there?

Sami Inkinen: Big screen as in…

Guy Lawrence: Cereal Killers 2.

Stuart Cooke: The movies.

Sami Inkinen: Well, first of all, I have, quite honestly, zero interest in promoting myself for the sake of promoting myself. However, given that I thought that I was kind of a poster boy for healthy living because of my crazy amount of endurance training and, what I thought, healthy living, regardless of that kind of lifestyle, I found out that I was pre-diabetic a couple of years ago, and I got ridiculously frustrated that, “How is this possible that it happens to me? And if it happens to me with that kind of lifestyle and a focus on exercise and, what I thought, healthy eating, what are the chances that an average person can avoid that sort of health issue?”

And the answer is, “Fat chance.” There’s no chance, so I wanted to do anything and everything I can to promote the message around healthy diet and healthy nutrition and, therefore, I was more than happy to lend my own crazy adventures and experiences for the benefit of others.

And I think that was the reason why I ended up teaming up or helping Donal O’Neill who has produced these two movies, Cereal Killers and Cereal Killers 2, so that was the background story. So I thought whatever I do and what I did with my wife, if it can help other people to avoid what was happening to me health wise, it would be worth the embarrassing exposure on the screen.

Guy Lawrence: Did it take you awhile? Was that the wakeup moment? Because I know you mentioned, like you said, you were going to be prediabetic and did you instantly look into increasing fats? Like, how did that message sink in to you, because there are so many people resistant to that message to this day and don’t even, won’t even consider it, you know? How did it work for you? Who did you discover to make you think differently about that?

Sami Inkinen: Well, first of all, I, obviously, it was almost like driving a car to a rock wall 100 kilometers an hour when I really thought it’s impossible that I would get sick or, more importantly, it would be impossible that someone like me would become diabetic or prediabetic with the kind of lifestyle that I was living, so it was really kind of a stopping moment for me.

And, of course, as a computer scientist, the first place that I went was online, so I started reading a lot and, unfortunately, spending time on, kind of, research databases like PubMed isn’t a very effective way of educating yourself because there’s so much science as well as bad science that you could spend the rest of your life reading research reports and still just be confused.

So I think the best sources for me were books and, you know, there’s a number of books, but I think one of the better overviews was the book written by Gary Taubes called Good Calories, Bad Calories.

Stuart Cooke: Yes.

Sami Inkinen: You know, it was just one of the information sources that I relied on and we talked with a number of physicians and scientists directly, but that was definitely one of the more transformational books for me.

Guy Lawrence: Yeah, it’s a very in-depth book, too, and certainly recommended to everyone, yeah. So, let’s, talking about the challenge, can you explain a little bit about the synopsis and what you and Meredith achieved? What you did?

Sami Inkinen: Yes.

Guy Lawrence: And, as well, who came up with it? You know? Why that challenge?

Sami Inkinen: Well, yeah, first of all, Meredith, my wife and I, we decided to row completely unsupported with no past rowing experience in a, kind of, special adult rowing boat from California to Hawaii across the Pacific Ocean about 2400, 2500 miles. Well we ended up rowing 2,750 completely unsupported this past summer, so we just finished a few months ago.

I’d love to blame my wife for the crazy idea, but I think I was the person who initially got inspired and got this idea and the initial inspiration came from the book called Unbroken, which actually it was just turned into a movie about six months ago, but in this book a second World War Air Force pilot was shot down above the Pacific Ocean and he floated across the Pacific Ocean in a life raft, and I just thought that experience was so amazing and I didn’t want to be in a life raft, but just to experience the wilderness of the Pacific Ocean, so that was kind of a seed in my mind, and I thought, “For once in my lifetime, I want to experience the craziness of the Pacific Ocean.”

So that was the initial inspiration, but then we wanted to turn this crazy expedition into something that would benefit others as well, so we wanted to combine it with this message of, “Sugar is dangerous and more likely than not the processed carbohydrates are dangerous to you as well,” and so we wanted to do this adventure, an expedition, with absolutely no sugar and practically no carbohydrate as well, and that’s what we did.

Guy Lawrence: It was amazing. Was it harder than you thought? Or was it what you expected, you know, or, like, especially if you’ve never done something like that before. I can’t…I struggle to envision being on a boat for 45 days like that.
Sami Inkinen: Yeah. So I grew up in Finland not far from lakes and we had a small summer cottage by a lake, but I have to say I know why oceans are called oceans and not lakes. It’s a completely different environment, and, as you mentioned, neither Meredith nor myself had any experience with oceans. We aren’t sailors. We’ve done nothing related to oceans and we weren’t rowers, either, so to answer your question, we really didn’t have any expectations, because we had never experienced this environment before and we went from zero to sixty miles an hour in many ways in six months.

So six months before the launch, we started to train rowing. We started to train about survival in ocean environments, so we did massive amounts of survival training, navigation training, seamanship, and all these things that you really don’t worry about when you don’t know about sailing boats or anything, getting radio, you know, license and certificates, and understand how you use radios and all these things, so it all happened in six months.

Quite frankly we, I think we had, we didn’t really expect much because we had no idea what this is going to be like, and this may sound really crazy, but we didn’t even spend a single night in our boat until the first night. We slept in the boat, but we kind of slept in a very, sort of, calm condition, so for better or worse, we had a lot of first time experiences once we got out there, which may not sound like the perfect way of preparing for something like this.

Stuart Cooke: Tell us about motivation. With all that prep work that you did for the other elements of the boat, I mean, what, direct, physically stay motivated for that length of time, how is this possible?

Sami Inkinen: Well, first of all, the motivation for this draw was really twofold. One was, we both think that pushing your physical and mental limits is just kind of a full human experience, so we like pushing ourselves beyond what you would expect to be normal, and we find that it’s a very rewarding way of living your life, and you learn all kinds of interesting things about yourself and human life.

And then the second thing is really this motivation to bring awareness, build awareness, around the danger of sugar and processed carbohydrates. Those were kind of driving forces for us. But once you’re out there, the good news is, there’s no turning back, so the only way to get out is to freaking keep rowing.

And we kept rowing up to 18 hours a day, so you can’t really turn back. You really simply can’t, because of the winds and everything, so the only way to get out of the boat is to row to Hawaii, which we thought might take two months.

But then on a more practical level, you really have to focus on the process at the very moment, and you know, this applies to other things is life, but you can’t let your mind get into, kind of, “What is it going to be when we finish? Or what is it going to be…?”

You may be able to think that when you go for a sixty-minute run or a three-hour bike ride, but when you’re there for two months rowing eighteen hours a day, you have to focus on the moment, otherwise, you’ll mentally fall apart and you’re on the ground in pieces, so you focus on the moment and then, you know, like eating an elephant. How do you eat an elephant? You eat it one bite at a time.

Guy Lawrence (simultaneously): One bite at a time.

Sami Inkinen: Yes, you really focus on these micro small milestones, whether that’s your two-hour shift, and you take a five-minute break, maybe it’s a little drinking or maybe it’s your lunch break or something like that, so those two things, like, focus on the moment and then, you know, you have this, sort of small bit-sized chunks that you focus on as opposed to, “Oh, in a month’s time we might finish.”

Stuart Cooke: That’s right.

Guy Lawrence: Well, that’s just getting done, isn’t it? Do you meditate outside or, as in outside the rowing, do you do meditation…?

Sami Inkinen: Yeah, I actually…yeah, I started mindfulness meditation practice about two years ago and so did my wife, so I do a couple of minutes every morning the moment I wake up, and frankly we had plenty of time to practice activity-based meditation on the boat. It was actually interesting and powerful to try that during the row, which really helps you to focus on the moment and the sensation and this kind of related to how can you stay focused? It’s obviously uncomfortable for the most part, you know?

Your ass is hurting, your hands are hurting, you’re tired, but there’s nothing more powerful than embracing that pain and discomfort, because once you, sort of, give in and embrace and recognize that feeling, nothing can break you, but as long as you keep, sort of, fighting and bitching to yourself, like, “Oh, my god, my ass is hurting. Oh, my god, I’m tired,” the feeling just sort of escalates in your brain, but the moment you’re like, “I’m hurting. I’m feeling it. It’s uncomfortable, but I’m in it and I’m embracing it,” it’s like, “All right, so what’s worse? It can’t get any worse. You’re in it.”

So, there are a lot of mental lessons that I think are applicable to…

Guy Lawrence: Day-to-day life. Yeah.

Sami Inkinen: Yeah. Day-to-day life at your office or your exercise, so, you know, relationship with people and all other things.

Guy Lawrence: Amazing. Yeah. Something else occurred to me as well, because they say traveling with your partner is the best way to test the relationship, you know, and being in a rowing boat would certainly test that, you know, for me, but obviously it went good, you know? It’s incredible. Yeah.

Sami Inkinen: Yeah, we’re still married, so… You can see I still have the ring, so all went well, but, no, absolutely, it’s a… Not only was it an amazing test, but also an amazing experience that we’ll share for the rest of our lives, and fortunately it turned out positively from a relationship perspective.

Guy Lawrence: Go on, Stu. Go on.

Stuart Cooke: Yeah, I was just wondering how you felt when you got off the boat, I mean, what were your feelings and how did you feel?

Sami Inkinen: Well, emotionally, I, and I think my wife as well, we cried a lot immediately after, so it was just, kind of, a big emotional moment to come out. Physically, so we had a doctor who did a quick checkup right after who actually has worked with a number of ocean rowers and her immediate comment was, “I can’t believe how healthy you guys look.” Like, nothing crazy, no crazy inflammation going on.

I had blood work done just a couple of days after the row and, like, we were incredibly healthy from the perspective of inflammation, hormonal markers, and other things, so other than, especially with myself losing a lot of, or having a lot of muscle atrophy in the muscles we didn’t use, which is completely natural, nothing to do with your diet, it’s just if you don’t use those muscles…Other than that, I was feeling incredibly well and within just a couple of days I felt like I was completely back, too.

It took several weeks to build the muscle mass back to some of the muscles that were really… because I didn’t really even stand, I didn’t do anything weight-bearing for two months, so other than that…

Guy Lawrence: So, just upper body, yeah…

Sami Inkinen: Yeah and, you know, rowing is, you do use your legs and low body, kind of like a squat movement, still, you don’t even stand or carry your body weight. There’s a lot of muscle and soft tissue that’s completely unused, and I lost a lot of that, so, like, walking was difficult coming off the boat.

Guy Lawrence: Just to touch back on the diet, because, you know, obviously you’ve changed your diet dramatically. Could you explain what your diet used to look like as a triathlete and what it looks like now, especially preparing and on the boat? The differences you made?

Sami Inkinen: Yeah. So, first of all, I did start changing my diet quite significantly before the row and I’ve raced as a triathlete following graphically similar diet I followed on the boat, but for almost twenty years I followed what I thought was a perfectly healthy diet and the diet that’s promoted by, you know, most governments, including the United States, including Finland, which, to me, was anything that was low-fat or no fat was healthy and, you know, I tried to eat fresh foods, but I ate a lot of packaged foods as well.

So my diet was extremely low fat. I tried to eat whole grains, obviously, not crap, and just a very low-fat diet. Low-fat, I thought it was good, and if it said no fat, it was great, so whether it was bread or skim milk or low-fat cheese or low-fat mayo, you name it, that’s what I was eating. And then, you know, the more I read about sports performance books, it was always, like, “Oh, you have to carb-load and that’s high-octane fuel,” you know, to put it simply, I was on an extremely high-carbohydrate diet, mostly whole grains, grains, vegetables, and all the meat that I was eating, it was super low-fat, so chicken, turkey, no skin, low-fat beef, that was my diet, and I followed that about twenty years.

I kept myself reasonably lean and my race weight low, but it required a ridiculous amount of willpower. We’ve seen what a lot of athletes are capable of doing, but 99 percent of the population just can’t do that and it’s not fun to apply 95 percent of your willpower 300 days a year to just always eat less than you would like to eat.

Guy Lawrence: Yeah. Yeah, and then moving to the boat, because we watched the documentary a few days ago and what was clear is you were meticulous about, you know, the amount of calories and the amount of fat you ate and the way you set your meals up. Would you mind explaining a little bit about that for us as well, because that was fascinating I thought.

Sami Inkinen: On the boat?

Guy Lawrence: Yeah, for the boat, yeah.

Sami Inkinen: Yeah. Well, first of all, obviously, when you’re in the middle of the Pacific Ocean there’s no eat stations like in a triathlon race, so there’s no convenience stores or grocery stores that you can stop by when you get hungry or realize that, holy crap, you don’t have enough protein or this or that, so we had to be careful, and even our diet, at least by traditional standards, was very extreme, we want it to also be very scientific about preparing, because we knew that if something goes wrong, whether it’s food-related or something else, we just can’t; there’s no way, no helicopter is going to drop us extra food or extra sodium or extra this or that, so that was one of the reasons we were very, like, everything was calculated, measured, weighed, and we knew then what we have on the boat is sufficient.

But what we ate at the high level, we only tried to pack and eat real whole foods, so in as natural form as possible. That was one. Two, it was extremely low-carbohydrate diet from a macronutrient perspective, so caloric-wise my carbohydrate calories were somewhere between five and ten, around maybe nine percent of calories was carbohydrates. Protein, I think, was about fifteen percent, up to fifteen percent, so it leaves 75 percent to 80 percent of calories from fat, so, you know, I ate probably 5000 calories of fat every day, of which most was saturated fat, so if you want to shock a cardiologist, that’s a pretty good line, “Yeah, I ate 5000 calories of saturated fat for two months, almost two months.”

Stuart Cooke: So, a typical meal for you on the boat would’ve been what?

Sami Inkinen: Yeah, so, and we packed pretty simple, not too much variety, so consequently I was practically eating the same stuff every day. So my breakfast was often salmon or tuna with craploads of olive oil and maybe some macadamia nuts.

My lunch was typically freeze-dried beef that was maybe like 70 percent fat calorically and 30 percent protein mixed with a little bit of freeze-dried vegetables and then I just mixed with water and it became like, you know, like a fresh food, and then I threw in, again, crazy amounts of olive oil into it and salt that had extra potassium and then some seasoning, maybe some olives, so it was kind of a… wasn’t very appetizing-looking necessarily, but I loved it, so that was the reason why I keep so much…

Guy Lawrence: And it was practical.

Sami Inkinen: Yeah, very practical, and we didn’t have to cook anything. We didn’t have to boil water. I didn’t boil water. I boiled water a single time just as an experiment in the first few days, but that was all. So that was kind of my lunch most days.

And then I wasn’t, because we ate very high fat, we were very fat-adapted, so we didn’t have to be eating every 45 minutes, every hour, so sometimes I’d have five, six, seven, hours between meals, but nuts were my favorite snacks. Nuts, coconut butter, and then different nut butters, so macadamia… I had plenty of macadamia nuts, almonds… so that was kind of a typical meal kind of setup.

Guy Lawrence: Were you, do you know if you were in ketosis the whole time or coming in and out? Did you have a doctor on that at all or…?

Sami Inkinen: Yeah. I did measure my ketones along the way. With hindsight, I overate a little bit protein to be in optimal ketosis, so that’s my understanding, that I ate a little bit too much protein, which flipped me out of a perfect zone, but I was definitely on ketosis. I don’t know deep I was, because I didn’t measure that frequently and my personal experience is that if you measure your ketones right after workout, I notice that my ketones actually go down right after the workout, so you give it a couple of hours after that and then they kind of come to the equilibrium of whatever they are and, you know, I was, usually when I measured it was right after my rowing, so…

Guy Lawrence: Do you still eat this way, in terms of the proportions, fat and carbs, or do you…?

Sami Inkinen: Yes.

Guy Lawrence: Every day, training or not?

Sami Inkinen: Yes.

Guy Lawrence: Yeah, okay.

Sami Inkinen: The only difference is I have way more fresh food, so, and the fresh food is mainly green leafy vegetables, which weren’t available and I really missed those, so I eat a lot of those, but in terms of the macronutrient composition, I’m, let’s see, yeah, probably five percent carbohydrates, maybe ten, fifteen percent protein, and the rest is fat.

Guy Lawrence: There you go.

Stuart Cooke: Wow. And do you think that this way of eating is beneficial for everyone?

Sami Inkinen: Well, first of all, people look for shortcuts and for simple sound bites like…

Stuart Cooke: Yeah.

Sami Inkinen: One size does not fit all, so my recommendation when people come to me is, unless I have time to spend, like, two, three hours with someone to talk about XXtheir ???XX [0:26:21] is buy real, whole foods and cook at home. You’re probably better off not buying grains and, yeah, lots of carbohydrates, so that’s my advice to everyone, and if you buy real, whole foods and cook at home, you can’t go wrong, and if you limit carbohydrates, you’re probably better off. Beyond that, it’s kind of an individual situation and it depends on what your health standard is. If you are completely healthy now, you exercise a lot, you’re very carbohydrate-tolerant, insulin sensitive, you may be able to lead a happily healthy life with reasonable amount of stuff that might kill someone else.
So, I don’t, like, one size fits all in this kind of a one sound bite, it just, that’s for people looking for shortcuts and simple answers. There’s no simple answers other than eat real whole foods and cook at home and everything else after that you have to be quite nuanced…

Guy Lawrence: Yeah. A lot of self-experimentation.

Stuart Cooke: I’m guessing then if you retired from sports tomorrow, you would continue to eat this way.

Sami Inkinen: Oh, absolutely, yeah. The way I eat, well, first of all, I think a healthy foundation in your body is an absolutely foundation for sports performance. So, you can’t start from the performance angle first and say, “Hey, why don’t I eat something that makes me somehow, like, really good at sports.” Well, that’s somehow that makes you really good at sports is something that optimizes your general health, because then you recover best, you can train hardest, so I don’t really see those as mutually exclusive, sports performance and health.

Then race time eating or race time nutrition might be different, because you may not be able to, you know, take a plate and take a frying pan and start preparing meals if you’re in the middle of a race, so a race is a different situation but in terms of health and sports performance, it’s tough for me to make the case that they would be mutually exclusive so the answer is, “Yes.”

I want to be as healthy as possible, because that makes me the best possible athlete as well.

Guy Lawrence: Yeah, because that’s a focus you don’t see a lot, but athletes do, like, you know, the health sort of becomes a far distant second and that’s all about how can I perform better and achieve more and consequently health would suffer. Like, even with yourself, the change the diet now, have you noticed differences with injuries and things and just with the body itself? Can you put more demands on it the way you’re doing it?
Sami Inkinen: Yeah. Well, this is kind of an n equals one experiment so this is just a personal. It’s anecdotal and those who want to rip apart everyone’s opinions and comments will certainly rip apart my comment, but the thing that I don’t have, which is a good thing, one is, I have much less, knock on wood, but I feel like I don’t get sick at all now. So I used to have my sore throat and sinus and this and that all the time. That’s one.

Two, I don’t have, like, sort of inflammation nagging injuries. I used to have Achilles and shoulder and this and that, lower back and this and that, all the time. I don’t have those at all.

And then anecdotally, I feel that I recover much better, so those are the things that…It appears to me that have significantly improved when I got off the super high-carbohydrate, low fat diet, and then just overall feeling is like, you know, I’m not thinking about really food much at all. I’m not obsessed about always trying to eat ten percent less than I wanted, so I can focus on life rather than, “Oh, I need to be on this athlete diet which sucks all the time.”

Guy Lawrence: I know, we now a few, I mean, you know, a good endurance athlete as well, and they get ravenous, like, you know, they’d eat a loaf of banana bread in seconds, you know, and then they come out and it’s like, “Wow. That can’t be helpful.”
Stuart Cooke: So, we’ve touched a little bit on food, I’m interested to know your thoughts on sports drinks.

Sami Inkinen: Sports drinks?

Stuart Cooke: Sports drinks, yeah. So I guess, what did you drink while you were on the row and perhaps, historically, what did you used to drink when you were training as to what you might drink now?

Sami Inkinen: Yeah. So our sports drink of choice on the boat was water which was made out of ocean water with our desalinator, so we, you know, carrying the amount of water that you need for two months when you are sweating, rowing eighteen hours a day, obviously, which people used to do, the few crazy individuals who did this before, solar panels and desalinators, the rowing boats were gigantic because they had to carry all their water through the whole thing.

Guy Lawrence: All their water. Yeah.

Sami Inkinen: So, we were drinking ocean water, which was desalinated, no sodium, and we had zero electrolyte solutions whatsoever on the boat which probably could be surprising to people. So our sports electrolyte solution of choice was table salt.

Guy Lawrence: Plain old table salt.

Sami Inkinen: Yeah. We had table salt that had, you know, added potassium, but you know, it’s a grocery store product that you buy. That was the only thing that we had. We also had a magnesium tablets, but the only reason we had that was because all the beef that, and the meat, that we ate was dehydrated and it was treated in a way that it had lower amounts of magnesium that you would otherwise find, so we had that just in case that we wouldn’t have muscle cramps, but that’s all.

And, like I said, we had no aid station, we had no sports stores, so we were absolutely confident that the real whole foods based diet, regardless of our eighteen hours of exercise a day, is completely efficient, so I guess long story short to answer your question, we were able to exercise eighteen hours a day with zero sports drinks and eighteen hours a day, I burn about the same amount of calories as running two marathons each day for 45 days non-stop.

Guy Lawrence: That’s amazing, man.

Sami Inkinen: That doesn’t make it science, but it’s not a very good headline for a sports drink marketer.

Guy Lawrence: Do you ever get people just going, “Oh, that’s rubbish, “or disbelief or…what’s the reaction being… for you achieving this in the sports fraternity especially, you know? Like, because it’s so against everything we’ve told.

Sami Inkinen: I don’t know. I don’t really care. I mean, I let others judge and form their opinions and, if somebody doesn’t believe in what we did or that might be the right way to eat or drink or hydrate yourself then that’s their choice. Yeah, but your question of what do I have now, so if I go to a four or five-hour bike ride, I just have water in my bottle, but I usually try to make sure that I have, like, lots of salt before. I might throw in some table salt into my water bottles in my bike, and then, once I finish, I have extra salt to swallow.
So you certainly need the sodium, but I’m just conscious of that if I do something that is more than two hours and it’s hot and I know that I’m going to be sweating, yeah, I kind of buffer a little bit, but I don’t run out of sodium.

Guy Lawrence: Amazing. And just one question that I really wanted to touch on while we’ve got you on the show, Sami, is just for the listeners out there regarding your training, could you share with us now even when you’re leading up to an event or something what a typical training day and a typical training week would look like? The amount of volume you would do in that?

Sami Inkinen: Yeah. Well, it obviously depends on what I’m preparing for, but looking at the last five, even ten years of my training log, it’s… overall volume is the same, the content just changes, but weekdays, I usually work out between 50 and 90 minutes per day. You know, maybe an average of an hour a day, and then the weekend, either for training or social reasons, I do a longer, usually it’s a bike ride that’s anywhere between three and five hours, more often three to four hours, so if you do the math, I mean the second day might be another one or two-hour bike ride or run or something, but you know I end up training about ten hours a week, week in, week out, and you know, I love exercising so that’s one of the reasons.

It’s my way of, like, clearing my mind, and if I’m training for an event it’s much more focused, so there’s more high-intensity and that’s sort of thing, but the hours I’d say… eight to eleven hours a week. It’s difficult to find a week that’s out of those parameters for less than eleven hours, and then you know, I might sometimes more strength-training, sometimes less, but that’s kind of the setup.

So when I say one-hour day, so it could be a recovery workout where I go and ride about a bike for 50 minutes. Super easy, so that’s almost like doing nothing for me, but it counts as a one-hour workout, so another one-hour workout might be ten times one-minute all out, warm out, cool down, so once again it’s one hour, so it’s again, it’s an hour, but you know, it really depends on what I do there, but I’m so used to exercise that I kind of end up spending the one hour every morning just to get out there and do something and, yeah, but what you do within an hour makes a huge difference.

Guy Lawrence: Oh, yeah.

Stuart Cooke: It does, it does. One question as well, Sami, that we ask everybody, and I know we’ve got thousands of people that would love to know, a typical daily diet for you. What have you eaten today?

Sami Inkinen: What have I had today? Probably the most dangerous, no question about, answer, because everyone always asks, “So what do you eat exactly?” I always try to avoid going into details, because then people either want to copy, they’ll want to rip it apart, so I’ve always tried to avoid, like, posting somewhere, like, “Here’s exactly what I eat.” Not because there’s anything scandalous or anything, but, again, people are looking for this, like…

Guy Lawrence: Magic fix?

Sami Inkinen: …sound bite, like one size fits all, but typically I eat, before workout, I probably have, like four or five hundred calories of fat and, practically speaking, that’s usually coconut butter or coconut oil in a tea or coffee or butter so that was the case this morning as well, so, I mean, I don’t count the calories, but just to give you a sense of, like…

Guy Lawrence: Guestimate, yeah.

Sami Inkinen: You know, a crapload of fat with a drink, and you know it’s pretty fast to digest and it doesn’t feel like it’s in your stomach if you go and work out, so that’s… Then right after workout, I usually have a little bit of a protein, so this could be three to five eggs, fried with top fat again, butter usually, in a pan, depending how busy I am. My lunch is usually a salad, so it looks like it’s lots of salad, but it’s lots of greens and then with a little bit of protein, so that could be a salmon or ground beef and then a lot of olive oil or butter or some sort of mayo.

Snacks oftentimes it’s some sort of meat or sausage or almonds or macadamia nuts and then dinner is even a, you know, a bowl that you would usually feed a horse from. That kind of size full of greens that I may sauté in a pan with a bunch of butter or just like put in, like, it’s gigantic and then again with some kind of protein. It could be shrimps or fish or grass with beef or more butter. I usually drink water, but I might have almond milk, just for the heck of it, maybe some frozen berries after that, like blueberries or something like that. Nothing too scientific.

Stuart Cooke: Sounds delicious.

Guy Lawrence: That’s awesome. Mate, we’ve got one more question that we always ask everyone on the podcast as well and it can be related to anything, but what’s the best piece of advice you’ve ever been given?

Sami Inkinen: That someone has given to me?

Guy Lawrence: Yeah.

Sami Inkinen: Oh… happy wife, happy life. It sounds like a cliché, but once you’ve been married for a few years you realize that it’s so true.

Stuart Cooke: Yeah.

Guy Lawrence: That’s a great answer.

Stuart Cooke: I hear where you’re coming from, Sami, with that one.

Guy Lawrence: Just to wrap it up, what does the future hold for Sami Inkinen? Any more challenges ahead or anything in the pipeline?

Sami Inkinen: Well I’m working very hard on my MacBook Air, just kind of on the technology side of things, but athletically I’m doing the eight-day mountain biking stage race in South Africa in March called Cape Epic, so it’s, you know, five to seven hours on the bike each day for eight days. So that’s coming up in less than two months, so two months’ time. Excited about that, so that’s my athletic in the horizon, so I’d better get myself on the bike.

Stuart Cooke: My word, I’ve been a mountain biker all my life, I would shudder at the thought of undertaking something like that, so I would… We’ll keep an eye on that one, for sure.

Guy Lawrence: Definitely! And for them listening to this, Sami, if they want to, you know, track your progress or follow you, do you have a website or a blog they can check out at all or a URL?

Sami Inkinen: Yeah, well maybe a couple of things, the row, if you’re interested in learning more about the row, we have a website called Fat Chance Row, fatchancerow.org, so you can go there and read a little bit about the background and we raised money for a non-profit and we are still doing that, so if you want to support, none of the money comes to us, it goes directly to the non-profit. So that’s one, and then, if you want to follow me on Twitter, one way to follow what I might be up to, is just my first name, last name on Twitter, so S, A, M, I, I,N, K, I, N, E, N, Sami Inkinen on Twitter, and you know I sometimes blog on my website, but it’s not too frequent so…

Guy Lawrence: No worries. We’ll put the appropriate links to that on the show anyway and help spread the word. Thanks, Sami, thanks so much for coming on the show. That was awesome and I have no doubt everyone is going to get a lot out of that today.

Stuart Cooke: I think so, very, very inspiring. Really appreciate the time, Sami.

Sami Inkinen: Yeah. My pleasure, so thanks so much, guys.

Guy Lawrence: Thanks, Sami.

Stuart Cooke: No problem.

Guy Lawrence: Appreciate it. Cheers.

Stuart Cooke: Cheers.

The 180 Gluten Free Christmas Pudding Recipe

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By 180 Nutrition

This 180 gluten free christmas pudding is surprisingly light and really delicious! This is a seriously tasty and healthy (and apparently not that hard to make in Caroline’ s words) pudding…

Baking time: 2 1/2 hrs
Oven Temp’: 160°c More

Ruth Horrell: Food Diaries & Philosophies of an Elite CrossFit Athlete


The above video is 3:15 minutes long.

WATCH the full interview below or LISTEN to the full episode on your iPhone HERE.

Guy: Whether you are an elite athlete, weekend warrior or even a coach potato, there’s much wisdom to be had here when it comes to fuelling your body daily for optimum performance. With so much conflicting advice out there when it comes to nutrition, who better person to ask than someone who walks their talk. Elite CrossFit athlete, Ruth Anderson Horrell shares her insights around nutrition daily and also during competition time. No matter what your goals are, it’s certainly worth a few minutes of your time… Enjoy.

Ruth Anderson Horrell
 

“Never say, ‘can’t’… The word just makes me cringe and it is such a negative thought to ever think that you can’t do something. You may not be able to yet, or whatever it is, but if you decide you can’t, it’s like you’re already there.”― Ruth Anderson Horrell, Elite Crossfit Athlete

 
Ruth Anderson Horrell is a New Zealand representative CrossFit Athlete. She has represented the Australasia region at the World Reebok CrossFit Games in 2011, 2012 and 2013! Ruth competes for NZ as an Olympic Weightlifter. In 2012 she competed at the Oceania and Trans Tasman Champs. Ruth is a successful co-owner and coach at CrossFit Wild South and works as a Locum small animal veterinarian when she has time :)Currently she is training towards being Australia’s best female CrossFit athlete. She trains in Los Angeles under the instruction of Dusty Hyland for parts of the year.

Ruth Anderson Horrell Full Interview:

In This Episode:

Listen to Stitcher

  • Itunes logoHow she walks the fine-line between optimum training and overtraining
  • Her recovery strategies
  • Her own exercise routines
  • What CrossFit Regional Games looked like 8 years ago!
  • The advice she would give her 20 year old self when starting CrossFit
  • Her supplement regime
  • The changes she’s made to become a better athlete
  • And much much more…

Get More Of Ruth Anderson Horrell:

ruthless.co.nz Facebook Instagram

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Full Transcript

Guy:Hey this Guy Lawrence from 180 Nutrition, and welcome to today’s health session. You’ll have to forgive me, it’s nearly 40 degrees Celsius in this room; it is hot. That’s okay, lets push on with the intro. Today’s guest is Ruth Anderson Horrel. She is an incredible athlete, as far as I’m concerned. She’s a Crossfit athlete, if you’re not familiar with her, and she’s been to the Crossfit world games three times. I can assure you now, that is a hell of an achievement. She has a wealth of experience when it comes to exercise, nutrition, and recovery, and I think the one intention was today, whether you’re into Crossfit or not, we really wanted to tap into Ruth’s experience, and wisdom, and hopefully get a few gems across to pick up for everyone, ’cause I think there’s certainly a theme that’s coming across in the podcast, and the way people approach their diet, whether they’re at the elite end of athleticism, or not. 

Whether you just move daily and just trying to drop a bit of weight, there’s always some fantastic lessons to be learned from some of the best people that we can get hold of, that’s for sure. The other thing I’d encourage to do as well, is actually follow Ruth on Instagram, and then you’ll start to see what I mean by what her athletic abilities are, and what she is capable of.

Now, I haven’t asked for a review for a while, but I will. We had a fantastic review on iTunes come in the other day. I always ask for them because they obviously help with the rankings, but other people read them as well, and it’ll encourage them to listen to the podcast, so if you’re getting great befits from listening to my podcast every week when we push them out, then it takes two minutes if you could leave a review. The one we had just the other day says, “my favorite podcast by far,” with 5 stars, that was very generous, by [chinlo 00:01:47]. “Thank you, Guy and Stu for hours of learning. My favorite thing to do is listen to your podcast while going for a nice, long walk. I’ve listened to most of them twice or more. I never tire of your fantastic hosting, A-grade guests, [00:02:00] and the wonderful insights your podcasts bring.” I thought that was absolutely wonderful, so thank you for that, and hence why I gave you a shout out.

We read them all. Tell us how you listen to our podcast. I’d be fascinated to hear because we’re in, I think over 50 countries now, getting downloaded anyway, which is really cool. All right. I’m going to stop blabbering. Let’s go over to Ruth Anderson Horrel. Enjoy.

Hi, this is Guy Lawrence. I’m joined with Stuart [Cooke 00:02:27]. Hi, Stu.

Stu:Hello, mate.

Guy:Good to see you. You’re looking well, mate.

Stu:As always.

Guy:Our lovely guest today is Ruth Anderson Horrel. Welcome, Ruth. 

Ruth:Hi, Guy.

Guy:I just realized, did I pronounce your last name correct?

Ruth:Yeah, that’s good. Yeah.

Guy:Okay. I always get confused slightly on that. You’re not the first guest, either. I have no doubt they’ll be two parties listening in on this podcast today. That’s going to be one that’s going to know [inaudible 00:02:55] is, and who you are and Crossfit fanatics, and then I think a big portion of our listeners, as well. They will have heard of Crossfit, but are not going to have any idea. I think hopefully we can, between us all, please both parties today. That’s our intention, anyway, and tap into some of your experience over the years, which we’re excited about.

Just to start and get the ball rolling, as always on our podcasts, can you just mind sharing a little bit about what you do, including Crossfit and outside of Crossfit as well? I know there’s a lot more to you than just going to Crossfit every day and training your heart out, really, isn’t it?

Ruth:Yeah, yeah. Well, that’s a big part of it. It’s a pretty big goal for the last few years has been competing at the Crossfit games and doing well there. In the meantime, on the Crossfit journey, I ended up opening a Crossfit gym about 5 years ago also. That’s been steadily growing and keeping us busy. That’s been a whole new experience for me, just learning how to run [00:04:00] that business. I also run a website, ruthless.co.nz, where we sell Crossfit equipment and accessories and things. That’s normally a few hours of my day, as well. Then I’m a small animal veterinarian and I’ve been doing that for 2 days a week for the last … I’ve been fairly part time, actually with it, probably for the last 3-4 years, so that I can focus on my training. Yeah.

Guy:Many balls in the air.

Stu:Busy. Crikey.

Guy:Can you share with the listeners where you are, as well? It’s a part of the world that I really want to go to.

Ruth:Yeah, yeah. It would be a bit of a temperature drop for you guys. I’m in Invercargill, which is right on the south coast of the South Island in New Zealand. We were the southern-most affiliate. I haven’t actually done a check lately, but we’re pretty south as far as Crossfit gyms and population, generally, I guess.

Guy:Yeah, yeah, yeah. What’s the weather like there now. Is it all right? Not too cold?

Ruth:Well yeah, it’s our summer, but we’re sitting early 20s today. At most over the summer, we’ll hit 30 degrees probably only a few times. It’s not a huge variation. 

Stu:Comfortable. That’s what I like, cool and comfortable, doesn’t keep you awake at nights like last night.

Ruth:No, definitely not. No, no. No trouble sleeping. The room’s always fairly cool.

Stu:Good. Good on you. For our audience that are not Crossfit savvy, and for anybody else who really doesn’t entirely understand what Crossfit is, I wondered if you could just explain? Give us your elevator pitch. What is Crossfit?

Ruth:As Greg Glassman always says, [00:06:00] “I’ll show you. Come and have a go.”

Stu:Yes.

Guy:I’ve never been there, but you’ve explained it.

Ruth:It is a really tough question. It’s actually funny. We were sitting around at the Queenstown Crossfit Tour and there was a bunch of all these elite athletes at a table. The waiter came around and said, “So what is Crossfit?” Everyone looked at each other. It was like, “Who’s going to answer it?” You’ve got people that have literally based their life around it and still have trouble explaining well how it works.

It’s a strengthening conditioning program. It’s constantly varied, so people that train Crossfit style, every day they go into the gym, they’ll be able to try new things that there will be either a variation of movement, variation of weights, variation of complexity, and a variation of time that they’re going to work out. A huge range of energy systems get used because it scopes literally from workouts that can take seconds to workouts that can take probably around an hour or so. There’s a few that go a bit longer. 

For me, it’s a sport. For most people, it’s a way of just maintaining health and fitness. For me, it’s become a sport and it creates a slightly different level, I guess, a different level of complexity in terms of movements and weights and everything else.

Stu:Great.

Guy:Good answer. That’s good, yeah. It’s constantly varied.

Ruth:It’s different. The movements are very much preparing people for everyday life. That’s probably the thing I love most about it. I’m training an older lady at the moment who’s preparing to walk one of the big, there’s [00:08:00] lots of beautiful walks in New Zealand, and she’s 65 and she’s preparing to walk a trek that’s about 60 kilometers with a pick. We know that we can get her ready for that.

Stu:Fantastic.

Guy:What is the diversity of people that you train, then? I think with Crossfit, if you’re on the outside looking in, it’s very easy to say, “Oh, that’s an elitist thing,” because the guys are generally pro videos, the guys that are really good at it. You don’t see the other side of it.

Ruth:Yeah, for sure. In our gym, the oldest person is actually my dad and he’s about to turn 70, but there would be no reason we couldn’t have older people. That’s just as old as we currently go. In terms of the youngest, well, we’ve got Crossfit kids and teens at our gym, so those kids are learning body weight movements and things from age 6. There’s a pretty huge range there, and then of course you get that huge range in how much sport people have previously done and also just what they do in their everyday life. We have people that have relatively sedentary jobs and in our box we also have a lot of people that are laborers or mechanics, builders, gardeners, that do a lot of physical work. It’s important for them to either reverse some of those effects of some of the quite repetitive movements that they’re doing and address some of the mobility problems and things that may come from that, and also just so they can be stronger and reduce the chance of getting injured while they’re lifting heavy objects and things they do at work.

Guy:Yeah. I’d imagine you’ve seen quite a few transformations all the time, as well, with people coming in [00:10:00] and following the protocol all the way through and seeing how that impacts their lives.

Ruth:Yeah. It’s really cool when people that they haven’t done a lot of exercise before, they’re the most scared. They’re the most apprehensive at walking in the door, but in many ways, they’re the most exciting people to train because you’ve got a little bit of a blank canvas and you know you can really make a difference by coaching these people in movement and having a better way of life.

Guy:I’d just say anyone listening to this who hasn’t tried Crossfit, they should put it on their bucket list and at least walk into a box and try it once and see what all the fuss is about. I recommend you.

Ruth:Yeah, absolutely. I think …

Stu:I’m thinking about just common issues, Ruth, as well. If I’m new to Crossfit, I’m going in, what do you typically see from people that walk into your box, because we’ve experienced it ourselves, Guy and myself, and we were voracious when we started. We probably hit it a little bit too hard, personally. What are commonalities that you see with the newbies?

Ruth:Yeah, I guess that wanting to have the more advanced movements before having the basic elements.

Stu:Yeah.

Ruth:That’s cool. You’ve got to have a goal and a dream. I know when I first discovered Crossfit, there was much less on the internet about it than there is now, but I remember seeing videos of people doing … Girls were the biggest thing, not guys, of seeing women do things like muscle ups and lift weights over their heads and things like that. That was what inspired me to get started with it. I didn’t have a box to walk in the door of, but [00:12:00] that’s what inspired me to get started. You know that people need to have those dreams, but just not paying attention to the basic movements first before, “But can I get up and just hit it a go? I just want to jump in those rings and I just want to do this and that and swing around.” They’re just not quite grasping some of the complexity and the amount of elements that needs to be tied in. 

That’s just the learning process. A lot of that is our job as coaches, to help people see, “Well, okay. Well, there’s some deficiencies here and here, and if we work on those parts, then we’re going to get this mastered.” Then I guess just not paying any attention to their own recovery or mobility. I’d probably put those 2 together. Just trying to get in the gym right when class starts and get straight into the workout and just not paying any attention to some of the things that they need to do to get their body well-prepped. We coach people into generally trying to come 15-20 minutes before class. We still run a warm-up, but we want people to work on their own specific things that they need to address. 

I know for myself, I took way too long to start addressing my problems with my thoracic mobility, and basically because I just didn’t know any better and I didn’t have anyone to tell me any more than that. It ended up that I ended up having an injury when I was competing. I had slipped a disc at T-5, which is quite an unusual injury. That forced me to address it, but that’s neither something that you would want to happen to an athlete that’s coming into, for a strengthening conditioning program. They need to be aware of where those deficiencies are [00:14:00] and what they need to do to resolve them.

Guy:Yeah.

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Stu:Great. One of the take homes for me, from being a Crossfitter for a couple of years, was just the importance of my mobility and flexibility. That’s something that I do every day as well now. Just the realization that we really do need to get moving and stretch these muscles and open up the joints … Every day from sitting at a desk, I go over and I’ll go into a squat and just sit there for 5 minutes, roll my shoulders and just get, open myself up and just try and get in a few positions that ordinarily, most people would just never even conceive of wanting to try. It makes me feel so much more alive and open. Great lessons in there.

Ruth:I think range of motion has a huge impact just on our quality of life and when you see older people that just haven’t been able to maintain activity, just how quickly range of motion gets lost, and then strength goes with it. Yeah, that’s definitely … I’m still learning about range of motion and how things can be improved, really.

Guy:How long have you been involved in Crossfit, just out of curiosity, Ruth?

Ruth:I think about 8-1/2 years.

Guy:Right, and you’ve been in Invercargill that whole time? What made me think, is because you opened a box there 5 years ago. What were you doing before the box came?

Ruth:Yeah, we just started out. My brother-in-law was living down here at the time and he had been living in Melbourne. Someone had just showed it to him. I’m not even sure if he’d done a workout with these people. Some people just showed him the Crossfit.com website and he came back. He was taking me through some personal training. We were just doing some strengthening so I could [00:16:00] compete at a triathlon that I wanted to do. Yeah, we just decided to start following some workouts on Crossfit.com and things got wild pretty quickly. Within 4 months, I went out to the first-ever regionals, which was in … 

Guy:Cronulla?

Ruth:Yeah. Yeah. Is that eight years?

Guy:It’d be a while back, because I had a friend that competed in it. 

Ruth:Yeah.

Guy:Long time ago.

Ruth:Yeah, I went out to CFX there and that was just when you could roll up to regionals.

Stu:Wow.

Ruth:[crosstalk 00:16:57] since you had no idea what. We didn’t even really know what all the movements of Crossfit were at that stage. I was like, “Oh, okay. Clean and jerk. All right.” The judge is out back with each person, showing them all the movements that they’re going to need to do, a bit like a level 1.

Guy:That’s amazing.

Stu:That’s a radical change from any training that you would have been doing at the time, as a triathlete, as well, to then suddenly go into these wild and wacky Olympic lifts and technical movements. Wow. How did that work out?

Ruth:I did miss one of the workouts at the competition because I couldn’t do a ring dip, but I think I had captain pull ups by then, had no idea what a butterfly pull up was at that stage. We actually had a sand dune run, so I did really well on that and I think there was another workout I did quite well in. It was okay, but I know I did miss on 1 of the workouts, not being able to do a ring dip. I just couldn’t believe that there were girls there that could do ring dips. I was like, “Oh, my goodness.” The rings was totally, was not even something that I had, wasn’t a piece of equipment that we even had. We were playing. We didn’t even have a kettlebell, actually. We were swinging a dumbbell.

Guy:[00:18:00] Right.

Ruth:We did okay, probably as you would expect, but it really was an inspiring moment for me to realize the level that some of the athletes were at and that in some ways, I could see that I could be there.

Guy:That’s amazing, because Crossfit’s come such a long way. Like, when you look at the caliber of athlete today that you compete against, if anyone seemed again to walk into a regional games, it’s well and gone in Australia. Go and check it out for an hour. It’s phenomenal, the standard of athlete today. How many were competing at the time back then? Was it … 

Ruth:I’m going to say there might have been about 30-40 women, and probably the same for the men.

Guy:Okay.

Ruth:Yeah, so I imagine it was just advertised on the Crossfit.com website. Just clicked the link and registered, and all the sudden, I flew to Sydney and had a go.

Stu:Wow.

Guy:That’s awesome.

Ruth:I’ve been really fortunate, to be able to grow with the sport, I guess.

Guy:You have, yeah, fully. Absolutely. Move on to the next question, when you’ve talked, because we’re still on the topic of training, how do you, I’m always curious to ask athletes this, walk the fine line between optimum training and over-training?

Ruth:Yeah. I’ve definitely crossed the line before, so I know what that feels like. I’ve had to be aware of how to modify. I had quite a big hand surgery this time last year and I have had a few injuries along the way, so I’ve had to be aware of how to be patient with those and modify things as needed. I know my body. Generally, if I’m over-doing [00:20:00] it, I generally wake up very early in the morning. I never have too much trouble getting to sleep, but I have a little bit of trouble staying asleep. That’s normally the warning sign for me, if I’m not able to maintain my regular sleep pattern. There’s normally something amiss, because generally that won’t happen. As soon as something like that, if I become aware of that, then I’ll normally start throwing in some more rest days, beyond what my regular rest days are.

Guy:Right, yeah.

Ruth:I guess it’s a difficult thing. I feel like you probably need to cross the line to know exactly where it is, in some ways. You probably need to make a couple of errors to work it out.

Guy:Along the way, you learn from it. Yeah. You intuitively get in-tuned in. Maybe you should explain to everyone listening to this, as well, what a typical day of training might look like for you. We know coming into the season of Crossfit … You’ll be competing for the regionals, Auckland regionals this year, Ruth?

Ruth:Yeah.

Guy:Yeah. Some of the listeners might not know, you picked up an injury last year leading into the, was it the open or the regionals itself?

Ruth:Yeah, yeah, we were about 3 weeks out from the start of the open and my tendon on my thumb snapped. It was a little bit of, “Maybe I just don’t have the surgery and have a floppy thumb,” and then I decided I needed to get it done. That was a tricky decision because I’d obviously worked my butt off to come back and give it to Carson and go back to the Crossfit games and have a good shot. I felt like everything was falling well into place, so it was one of those stumbling blocks.

Guy:[00:22:00] Yeah, but a year comes around quickly. Here it is again, right?

Ruth:Yeah, yeah. Sorry, what was your question again?

Guy:We were talking about the fine line of over-training and recovery.

Ruth:Yeah.

Guy:Now we get into the season, just to give listeners an idea, what would your typical training day or week look like?

Ruth:At the moment, I’m generally doing 3 days on, 1 off. That varies a little bit throughout the year, but that’s currently what I’m sticking with. Today, for example, I’ve been in the gym and I’ve done a couple of hours of gymnastics training, working position, a very small amount of what I would consider conditioning, but for the most part, just working position and some of the movements that I find more challenging. I quite like to start my day with more technical elements like that, but I have a little bit of variation. Sometimes I will lift in the morning. Generally, I’ll try and get in at least an hour. It will depend on my coaching schedule, but at least an hour, possibly 2 before lunch and then in the afternoon, I will generally start an afternoon session with a good 90 minutes or so of lifting and then I’ll have a little break and then I’ll start having my conditioning.

[inaudible 00:23:25], so what people would commonly get if they go in for a class, and then I often end a session with some interval-style training. Yeah, that’s about it. It’s a bit broken up into little blocks, 60-90 minutes at a time, and give myself a bit of a break. The break might include getting in a personal training session with someone or getting some of my other business work done and then coming back to [00:24:00] training. I find it pretty hard to just hit a 3-hour block or something, of training. There has been times I’ve had to do it because of my schedule.

Guy:It’s a huge commitment, isn’t it?

Ruth:Yeah, yeah.

Stu:3 days on, 1 day off, so that 1 day that is going to be really, really important for you to rest and recover. I’m interested in the strategies. Are there any? What does a Crossfit champ do on the recovery day to absolutely maximize that day for everything?

Ruth:I need to do a lot of mobility work, so I try and get in, it will be an hour, and I try and do more if I can. Some of that, for me, it needs to include a bit of activation-type work as well, just to get my shoulders moving as best as they can and glute activation and making sure my hips are as mobile as possible. For me, that’s been important. Number 1, I’ll be 32 this year. I guess in the life of Crossfit athletes, it’s creeping up there at the end of staying at world-level competition. It’s just something I just have to make sure I’m really on top of the mobility side.

I used to do a bit more of things like having a jog, like doing a long run in the bush and things like that. I don’t do that every … I consider that more of a workout now. I try and have my rest days as being a bit more rest days. It will depend on my state of mind, I guess, as to whether I want to throw in some skill work at the same time, as well. If there’s something that is just technically challenging and not going to be over-fatiguing, [00:26:00] I might do that, as well. If I just feel like I’ve been at the gym so much over those last few days and would prefer to have a break, then I won’t.

Guy:How many hours sleep do you get a night, Ruth, normally?

Ruth:My target’s 9. 

Guy:There you are. Okay. Yeah. A good night’s sleep, right? I like it.

Ruth:Yeah, yeah. I probably hit 8 most of the time and try to get another 30 minutes in the afternoon. I love getting an afternoon nap. It just makes training in the afternoon go better and just feel so good. That’s my favorite thing, but just, life doesn’t always allow it.

Guy:Yeah.

Stu:That recovery day is wildly different to anything that I thought you were going to say. I imagined that you were going to say, “I’m going to sleep in, have a coffee, go down to the local video store, get my favorite movie, sit back on the lounge with my dog, and just veg out.” I didn’t expect to hear that …

Ruth:I wish. I wish, but no, I’ve got to run the businesses and do all those other things, so I probably have a bit more catch-up and try to get on top of the world as much as I can, emails and all that kind of stuff, have a real tidy-up so that it allows me more time on the training days.

Stu:Okay, okay.

Ruth:Yeah, yeah. I don’t … I’m not big on lying around too much. I like to get out of the house, mow my lawns, and I like to keep moving. Yeah. As you see, get in squat position and stuff while I’m weeding my garden.

Stu:I’ll write you a recovery program, Ruth, and see how that goes down for you: lots of movies and stuff like that. Guy touched on sleep there, as well, which obviously is critical for everybody, even more critical when you’re an elite athlete. Have you got any tips or tricks that have worked for you? Do you do anything in particular to get that solid sleep working for you?

Ruth:[00:28:00] Yeah. I don’t like bright light. I know I’ve stayed at some other people’s homes and I’ve found if their living rooms and things are really lit up, I find that quite buzzy. I just think they interfere.

Stu:Yeah.

Ruth:I try not to spend too much time watching TV or anything late at night. My room is really dark. I live right at the end of the street and there’s no street lights that affect my room. I’ve got proper blackout curtains and things. I typically don’t have any trouble. It’s cool, I should mention, but that’s just, that’s without air conditioning. It’s just the temperature is cool.

Stu:I could have done with that last night.

Ruth:It’s pretty good. I always take magnesium in the night time, and the amount will depend on if I’ve had a massive training day or have some with my dinner and some again just before I go to bed.

Stu:Any particular type of magnesium that works for you?

Ruth:I think it’s called diglycinate?

Stu:Yeah.

Ruth:Yeah. Is that right? It’s a powder drink that I make up. I find that fantastic.

Stu:Right. Got it.

Ruth:I just notice it, if I’ve missed it for a few days. I just feel like I’m missing it. It’s been a supplement I’ve taken for a long time.

Stu:Okay.

Guy:I’m interested, as well. You’re going to be pretty switched on with the nutrition. I know we’re going to get into that topic a bit later, but in terms of recovery, have you ever deviated from the way you eat, and how did that go on and affected your recovery? Have there been any kind of correlations that you’ve seen at that end?

Ruth:Yeah. I’ve had things like I’ve trained, a workout’s taken way longer than I expected. [00:30:00] I’ve literally got 10 minutes and I need to run a class, so I’m having a shower and then starting class. I totally skip having any post-workout nutrition. I’ve generally been more sore for that the next day. 

Guy:Right.

Stu:Right.

Ruth:I know that I need to get some carbohydrate and protein in after I train, and it does seem to be quite a difference if I haven’t got it in within 30 minutes of training. The next day’s always going to be tougher. Definitely just, life’s got in the way and I haven’t done things as I would have liked. I’ve known the difference for that.

Guy:Yeah, yeah, yeah. No, fantastic. Excellent. Now, do you have … I’m assuming you have coaches, as well, guiding you to the games. I’ve also noticed that you’ve gone to America for the last few times that you’ve competed prior to the games, as well. 

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Ruth:Yeah.

Guy:Why do you go to America, first of all? Yeah, beforehand.

Ruth:In our town, there wasn’t Crossfit. My first introduction to some high-class, quality coaches was when I met Dusty Holland at the gymnastics [cert 00:31:19] at the [Schwartz 00:31:23] Gym in Melbourne, about 4 years ago, I think. Met him and we became really good friends and I traveled out to him. I think I’ve had 6 trips out now to the states to spend good blocks of time with him. They also gave me an opportunity to train with some amazing athletes like [Sam Bricks 00:31:48] and Lindsay [Vellanzuella 00:31:51], [Tina Lee Brixton 00:31:52], some really, really amazing athletes out there. Initially, my gymnastics was my largest weakness [00:32:00] in my range of movements, so it seems like the perfect match. Dusty’s continued to program for me for a number of years now. We don’t chat as much as we would like to at the moment because we’re both really busy people, but he definitely helps guide me to making sure I’m working on some of the new movements that are coming into the sport and just continuing to develop my virtuosity in the more basic elements, as well.

I’ve also had a weightlifting coach here in Invercargill for a number of years, which has been fantastic, Joe [Stinsy 00:32:43]. He’s actually one of the New Zealand coaches now, as well. We traveled to Papua New Guinea and competed at the Oceaneas last year, did there as well.

Guy:Yeah, because I was going to ask, it requires so much discipline, what you’re doing leading up into the open and competing, so do you have a coach at every training session with you, or is a lot of it self disciplined, that you’re just literally just turning up and training, because it’s hard to ask. Some people, it’s hard to do a bit of exercising in a day, just to motivate themselves, let alone at that end.

Ruth:Yeah, yeah. I have some days where it is totally no one else at the gym, so they’re probably the more challenging days. I find even just having someone else there, whoever it might be, is just useful. In recent months, I’ve actually been grabbing some of the guys and saying, “Hey, I’ve got to do these 6Ks or row sprints. Do you want to join me on it,” things like that and just fun.

Guy:Do you get any takers?

Stu:Yeah.

Ruth:Yeah, I do. Yeah. I choose things that I like, totally, and they will help. They’re like, “Yeah, yeah. Okay. Take you on at that.” I’ve also had a bit of [00:34:00] the athletes partnering up and taking me on at a workout. They’re doing it as a partner would, thing like that. We try and find ways, but for the most part, no, I don’t have a coach hanging with me in the gym each day. That definitely has its down sides, but some part of me likes being at the bottom of the earth and away from too much hype. Probably one of the harder things of training at Dog Town with Dusty was, cameras would be showing up every second day and different people wanting to take videos and pictures and just a lot more people, just a lot more going on. 

In some ways, it gives me a little bit more focus. I do a lot of, what’s the word, visualizing, so even in my sessions this morning, which probably weren’t the type of things you would expect to see at a competition that were quite skill-based things, before the clock starts, I still am imagining I’m either on the games floor or I’m standing up there at regionals. I try and put myself in that mental space.

Stu:Do you use your visualization for stuff outside of Crossfit, as well, everyday life? I know that I always visualize the rock star car parking space when I’m out and about and I need to pull in somewhere, and 9 out of 10 times, I get it. It’s true.

Ruth:I have to think about that. I don’t know if I do as much.

Guy:You should try it. Stu recommends it. I do well at it because I’ve got a motorbike.

Ruth:I’m really good at parking anyway. No, I don’t know. I’ll have to think about that. I might subconsciously do it.

Stu:I reckon [00:36:00] that there’s merit in that stuff. I do, just all of that stuff. I’m just really into, “I’m thinking it, I’m seeing it, and I’m going to make it happen.

Guy:Yeah. It’s interesting what you said, Ruth. It made me think of a podcast I listen to with [Dorian Yates 00:36:18]. I don’t know if you’re familiar with Dorian Yates, but he was the bodybuilding world champion in the 90s. I think he won 7 titles and incredible. They used to call him The Shadow because he always used to stay out of the glitz and glamour of LA and the limelight. He had a little gym in Birmingham and nobody knew what he was up to. He said he used to use it to his advantage, so he would train, he would visualize going to all these great competitions where everyone else was seeing actually what they were doing and competing and judging themselves. He just stayed away from the whole thing and then would turn up when it was time for Mr. Universe and just blow them out of the water, you know?

Ruth:Sometimes, if you’re competing against another athlete and you’re actually, if you’re beating them by a lot, or say if you’re training with them and you’re beating them by a lot, you can think that you’re doing quite well and back off. Whereas if you’re visualizing someone that’s better than you or just beating you, then that’s, I see that as an advantage. I’m not going to lie. There’s definitely days when you’re all alone in the gym and you just think, “Gosh, this is a tough ask.”

Guy:Yeah, yeah.

Stu:It is tricky. I know that training on your own versus training with a crowd versus training with a crowd of elites, there is that impetus to absolutely excel and put on your best show. There are days when I go down and lift a few weights in the gym and I think, “Well, I’ve had enough. Nobody’s around. Nobody knows.”

Ruth:[00:38:00] I have probably ruined myself a little bit, training against some other athletes. I had a bit of a shoulder niggle, but I was still trying to do the workouts, because the other athletes were doing those, and they weren’t things I should have been doing, if I was just sticking to what was going to be good for me. I probably wouldn’t have done them. That’s probably one of the disadvantages, that you get a little bit hyped up in the moment and you want to do exactly what everyone else is doing, and that’s not always the right thing to do.

Stu:Yeah. Completely. Next time you’re in Sydney, you come train with me and I guarantee that won’t happen.

Ruth:I’d like to see that.

Stu:You’re wandering down the street in Invercargill and you bump into a 20-year-old version of yourself. Obviously, you’ve got 10 years of experience, all this wonderful knowledge that you’ve gleaned from everything that you’ve done. What advice would you give the 20-year-old version of yourself, if that person had just started Crossfit and wanted to be the best?

Ruth:This might just be the 20-year-old version of me, and not every other 20-year-old, but for me it would be spending more time mastering body weight movements with a fantastic coach that knows exactly how to do it, having a coach that was really well-versed in gymnastic movements. I think in gymnastics, there’s much more understanding, or in gymnastics coaching, there’s so much more understanding of the importance of getting correct range of motion. In my first year of Crossfit, I went down to the … We have a great gymnastics gym in this little [00:40:00] town. I went down there and this guy was … I wanted to do muscle ups and he was showing me how to walk across the parallel bars. I was just like, “Yeah, yeah, yeah. I can do that.” I would quickly do it to be like, “Yeah, I can do that. I want to do this,” and just not understanding just exactly the movements that my body needed to be doing to do those elements well and the importance of them.

Because I didn’t have those correct, one of the regionals I went to, it was 2010, I came back with a bad sprain in my shoulder, which was probably from doing muscle ups, which was probably from not moving correctly. For me, in the sport, it would definitely be mastering some of those elements and also playing. Do other sport, as well. I probably stopped doing other team sports and things by the time I was 20, I think, and I think playing some other sports is really good for you.

Guy:Yeah.

Stu:It’s solid advice, and it works for you, as well, Guy. I know that Guy has really embraced Zumba, and that’s 1 of those things. He’s quit good at table tennis, too.

Guy:Yeah, I mastered it. Mastered it.

Stu:Follow the advice, Guy. Follow the advice. We’re not getting any younger.

Guy:I actually had a profound question and then you’ve just taken this right out of my head.

Stu:My mum told me once that, if you forget it, it’s either it’s a lie, or it’s not worth asking.

Guy:It’s not worth it, yeah. Is Crossfit season on for you now, Ruth?

Ruth:Like, do I have an off-season?

Guy:Yeah?

Ruth:[00:42:00] I guess my off-season this year was 3 months in a cast, so yes. No, I do a little bit. My program’s a little bit period-ized, I guess. The conditioning goes right down. I do more strength-based and technical-based movement and then I bring it back up. That works quite well because it’s not nice to get out and run in the middle of winter here. It probably just gives me a little bit of a mental break from doing lots of high-intensity stuff. I have that little bit. I think probably after the Crossfit games this year, I would probably look to take 1-2 months off, but yeah. This last year was a bit of a … It was a little bit different.

Stu:All over the place.

Ruth:Yeah.

Guy:Just out of curiosity, how long is it until the open starts? Is that far away?

Ruth:It starts February 28.

Guy:Okay. 4-5 weeks?

Ruth:Yeah.

Stu:yeah, about 5 weeks away.

Ruth:Coming up.

Stu:I’d really like to delve in a little bit now, Ruth, just on nutrition.

Ruth:Yeah.

Stu:Again, a big part of who you are. Without it, I don’t think you’d be able to do half of what you do, if you’re not eating the right way. What right now does your typical daily diet look like? 

Ruth:I describe my diet as paleo. I guess the things that would be different from what people would consider paleo is that I’m okay with a bit of rice and I use a bit of Greek yogurt or kefir. For the most part, there’s a lot of vegetables and a good amount [00:44:00] of, I’m a big fan of lamb. We have awesome lamb in this country and seafoods, so plenty of that. I also am pretty in charge of my macro nutrients. I actually had a really great mentor, Brad Stark, who’s at Stark Training, which is out in Orange County. I’ve been working with him for a couple of years and he has just made the world of difference to the way that my body performs. He’s helped me work out, just in brief, is that I prefer to have quite a lot of fats with some proteins for the first part of the day and then we really delve into more carbohydrates with the protein towards the end of the day. It’s a little bit more calculated than that, but that’s probably for the most part, how it works.

If I have too much carbohydrate in the morning, I tend to crash out. I don’t do very well with fruit at all, so I don’t tend to eat it. I have a little bit of berries in smoothies and that’s as far as my fruit intake goes. I’m just not a real big fruit eater. It just doesn’t do well for me. I would literally, if I hit some fruit and then an hour later did a workout, I would be, my head would be spinning and I would just have this real crashing thing going on. Yeah, we played around a bit with that. 

Guy:Can I add to that?

Ruth:I love fresh vegetables.

Guy:Yeah. Just for our listeners, what carbs would you generally eat, and what carbs would you generally avoid?

Ruth:Yeah. My carbohydrate is mostly [00:46:00] rice or sweet potato.

Guy:Yeah.

Stu:Yeah.

Ruth:I have a little bit of white [inaudible 00:46:04] every now and then. I’m not too worried about that. I have worked out that gluten is horrible for me. I’ll occasionally have some gluten-free wraps and some other grain-based products that aren’t full of gluten. I’m okay with those, but I actually still, I never feel like it would get the same good muscle recovery that I get from having sweet potato post-workout. I’m okay with them for a treat, but I don’t treat them as great post-workout carb.

Guy:Yeah. Have you ever counted the amount of grams of carbohydrate you eat in a day, just out of curiosity, or not?

Ruth:It’s only about 180.

Guy:That’s a good number.

Stu:Yeah, that is a good number.

Guy:Yeah, no. I only ask because obviously, your workload is massive, right?

Ruth:Yeah.

Guy:A lot of people would be eating twice that amount of carbohydrates with 1/10 the amount of work you’re doing on a manageable, on a daily basis.

Ruth:Yeah. I know I’ve had some different nutritionists and things have a look at what I’m eating, and say, “No, that’s wrong. You need more carbohydrate.” I’ve just been there. We’ve tried it. It just doesn’t work.

Stu:That’s right. You’re your best judge, I think, of that just by how you feel and perform, based upon your feeling.

Guy:I remember when we, we actually showed you, a post of yours, Ruth. I don’t know if you remember a couple of years back, a dietitian came in there and just said, “You shouldn’t be pushing this content out to people because it’s just so wrong.”

Ruth:Yeah.

Guy:There’s a great thread of conversation going on there and [00:48:00] it’s like, the proof’s in the pudding. You walk and you talk.

Ruth:That’s interesting. Things that people say, or that, “you’re not getting enough fiber.” I’m eating 7 cups of vegetables a day. I’ve never had a problem and felt like I needed more fiber. Just unusual things that you just realize, it’s almost textbook stuff, and it’s like, what’s the point in having this textbook knowledge? You’ve got to actually have a go at … You eat the paleo diet and see if you don’t have enough fiber, because I just, I’ve never had anyone that I’ve coached in my gym get on the paleo diet and come back and say, “Man, no. My body just hated me because it was not enough fiber in my diet.”

Stu:Yeah.

Ruth:Just not something that happens.

Guy:Another question, because we did a talk the other week, a workshop in Wollongong, and the biggest hurdle we felt from talking to them is preparation. People love the idea of changing their diet, becoming more tuned-in, and being able to do it, but the reality is, more from what we see, is that people don’t prepare. Then they get caught up and they get all sorted and they don’t change their eating habits. Any tips? How do you do it?

Ruth:I’m a little bit of a, when I cook meat, I generally get the crockpot out. If I know I’m going to be home late, I’ll often have something already cooked in terms of the meat department, or I’ll cook a lot of bigger cuts of meat like roasts and things like that. There’s always some form of protein ready to go in the fridge. 

Guy:Right.

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Ruth:Then, I eat quite a lot of [00:50:00] salads like cabbage and kale and vegetables that don’t take very much to prepare. If I know I’m going to be, if I’m just crazy busy or grabbing something on the run, I’ll even buy just the pre-cut vegetables, the stuff that’s already sliced up and put in bags. I try not to do that. I try and just avoid plastic generally, but I think you’re better to do that than skipping the veggies all together. What else do I do?

Probably lunch is the time or mid-afternoon, where people fall down because they haven’t been prepared with lunch. I’m pretty fortunate because most of the time, I live a few blocks from the gym, so most of the days I come home and quickly prepare something. When I haven’t been enjoying that, I’ll either when I cook dinner, I will put enough aside for heat up leftovers the next day, or I will, as I’m preparing my breakfast, I will quickly prepare some lunch at the same time. I feel like, if you’ve got some kind of protein that works for you, whether it’s boiled eggs or whatever it might be, if it’s ready to go and you’ve always got a steady supply of just something ready in the fridge, then I think it just takes away your temptation. I don’t really get those temptations, but I’m just thinking about the athletes that I coach.

Stu:Yeah, it’s just easier, isn’t it?

Ruth:The temptation of … Yeah, it’s got to be easy. What you’re trying to do, you need to make it easier than going through the McDonald’s drive-through or whatever is your temptation.

Stu:Yes. Definitely. Does your nutrition change at all during competition, or is you just ramp it up even a bit more? Do you do anything any differently?

Ruth:[00:52:00] I do probably a bit more shakes then. If there’s a lot of workouts throughout the day, it’s hard for me to have as much vegetables as I would like, because I just can’t digest that quickly. I’ll just do more shakes.

Stu:Right. Okay.

Ruth:Yeah, that’s generally the main difference. Probably it works out, a bit more calories because there’s a few more post-workout meals.

Guy:Yeah, yeah.

Stu:Sure.

Guy:We might be biased, but we love encouraging the shakes and things.

Stu:We do.

Guy:It’s true, though. It’s true.

Stu:From a supplemental perspective, then, what supplements do you use? What and why? Obviously, you’re putting your body through heavy load, day after day after day. What are your favorites?

Ruth:Fish oil’s been here for a long time. I always take some of that. The turmeric capsules, I’ve been on. I’ve been on for a shorter while, been on those, just to help with my healing of my wrist surgery. I have a few amino acids that I take, and that’s based on the supplement protocol that Stark Training has guided me …

Guy:That’s individualize for you?

Ruth:Yeah. yeah, so it’s things like glycine and tuarine, things that are quite good to calm me down after I’ve trained and try and bring everything back to normal as quickly as possible.

Stu:Right.

Guy:Interesting, yeah. Magnesium as well, you were saying earlier.

Ruth:Magnesium, yeah. That’s about it. I haven’t got a cabinet full of supplements. I’m pretty big on vegetables as the answer.

Stu:That’s [00:54:00] right. Real food. Yeah.

Ruth:[crosstalk 00:54:07] The vegan protein, at the moment.

Guy:Okay, yeah. It’s interesting. We have conversations with people and they may never have heard of 180 before, and they’re like, “Oh, I’m sorry. I don’t take supplements.” I’m like, “Well, you’re our perfect customer, then.”

Stu:That’s right.

Guy:We don’t look at it as a supplement at all.

Ruth:Yeah, it’s totally how I feel. I just consider it another form of real food.

Guy:Yeah, fantastic. That’s great advice. What foods do you go out of your way to avoid?

Ruth:Anything with gluten. Cheese is bad; it just work well with me at all. Generally, a little bit of dairy, I seem to cope with, but I definitely wouldn’t go and buy a milkshake or have a large amount. As I said, yogurt seems to be okay. When I’m getting a bit more savvy with things like … I used to be like, If I order the chicken salad, for example, you think you’re going to get chicken and salad, but then you get this big sticky, weird oily sauce that they put on it and it’s really sweet or whatever. I’m getting a bit more savvy with just asking whether there’s a dressing and if there is, either having it left to the side so I can decide whether it’s safe enough to eat. If it’s going to be an olive oil dressing, that’s probably okay with me. Probably the biggest thing is keeping it gluten free because I had some pretty wild reactions to … I went to a wedding and had a cake a few months back and just had a terrible reaction to that. Just becoming a [00:56:00] bit more aware of …

Stu:That’s it. That’s really the main thing, as well, just being aware of that kind of stuff just switches on a light bulb when you are out and about, like you said. If you’re going to order a salad, I would guess there’s going to be a dressing there. Who knows what’s in that dressing. It may suit some people. It may not, but just be aware of it. We chatted, too, with [Chad McKay 00:56:28] a while back and talking to him about nutrition and stuff like that. He told us that after the regionals were over and he’d done the best that he could do, he has this cheat meal. I think it was a whole pizza and a whole tub of ice cream, something like that. That’s just my off switch. I’m done, I’m dusted, smash this meal down and get on. Do you have anything like that? Do you go nuts to zone out of everything with a cheat meal, or are you just clean all year round?

Ruth:I get this question a lot, and I always feel like I’m a little bit boring. I’m not really big on big desserts and things. I know after the Crossfit games, I’ve done some big donuts and things. I probably did it more for the novelty of it than the pure enjoyment. It literally felt like I was just eating solid sugar. I just found it a bit too much. Do you know cassava crisps?

Stu:Yes.

Ruth:yeah, I put those in my mouth and it’s like they dissolve on my tongue and then I have to have another one. They’re probably something that … If someone had some of those, I’m like, “Oh, no, don’t bring those near me,” because it’s literally like I have one and then just [00:58:00] immediately want to have another one. That’s probably the one food I can think of that I know is not good for me, but my body still wants to eat it.

Stu:It’s funny. It’s hardwired somewhere in there, isn’t it. I don’t get to New Zealand very often, but I used to live there. We lived there for 5 years and I stumbled upon … This was pre-my healthy days and pre-180, and stuff like that. I stumbled upon this chocolate chip cookie by a brand called Cookie Time, and they were huge. They’re huge. Every now and again, when I do end up in the country, I’ll head over to a New World and I just head for the Cookie Time aisle. [crosstalk 00:58:52] these things, and it’s like something is programming. Something is guiding me around. I’m on automatic pilot and I get this Cookie Time thing. I only need the one.

Guy:I need to get that shot in Instagram for everyone.

Stu:Cookie Time, it’s like the biggest chocolate chip cookie you could ever have.

Ruth:Yeah, they’re like this big.

Guy:Oh, really?

Stu:Oh, they’re huge.

Ruth:At least. People are like, you buy them. You can get them heated and stuff, as well, so all the chocolate’s all gooey and things, as well.

Stu:Yeah, I had a friend who used to put them in the microwave for 10 seconds.

Ruth:Yeah, yeah. Now, to me, probably I know that having the gluten and the sugar and stuff, that within a very short time, I’m going to feel very unwell from having it, so I just don’t have the same urge for it. If you showed up to my gym and you had some gluten free, very similar paleo-style cookies, I’d probably be pretty tempted because I know that I wasn’t going to be …

Stu:Got it. We’ll work on something for our recipe section on [01:00:00] the website. I reckon we’ve got a good base there already. We’ll see what we can do for you.

Ruth:Okay, sounds good.

Guy:That’s going to be awesome. Now, Ruth, I see the time’s getting on. We have a couple of wrap-up questions. We’ve actually asked one, which is “What did you eat?” Yeah, we’ve asked that.

Stu:We have.

Guy:What’s the single best piece of advice you’ve ever been given?

Ruth:My dad always says to me, “Never say, ‘can’t.’” Whenever I have someone in my gym now that tells me that they can’t, it makes me cringe. The word just makes me cringe and it is such a negative thought to ever think that you can’t do something. You may not be able to yet, or whatever it is, but if you decide you can’t, it’s like …

Guy:You’re already there.

Ruth:You’re already there.

Stu:That’s right. You’ve already switched off. No, that’s good advice. Wise words.

Guy:Fantastic.

Stu:That’s what we could say.

Guy:For anyone listening to this, if they want to get a bit more of Ruth Anderson Horrell, where is the best place to go? 

Ruth:I’m pretty consistent on Instagram, ruthlessnz, and I have a Facebook page, Ruth Anderson Horrell. That’s pretty much it.

Guy:You’ve got a website, too?

Ruth:Yeah, they can pop onto the website, ruthless.co.nz.

Guy:Awesome. We’ll link to the show notes, anyway, when this goes out and that was awesome. I have no doubt everyone listening to this today, Ruth, thoroughly enjoyed that. Ruth, thanks for coming on and thanks for your time. I really appreciate it.

Ruth:Thank you so much, Guy. It’s been fun.

Stu:Thanks, Ruth.

Check out our Ultimate Guide to Post Workout Recovery for CrossFit Here

Desk bound All Day? Why a Standing Desk Might Not Be the Answer. Try This Instead…

The above video is 3:49 minutes long.

Watch the full interview below or listen to the full episode on your iPhone HERE.

Guy: Make no mistake, most of us have mastered the art of sitting! With today’s working lifestyle it’s very hard to get away from. So the big question is, are standing desks really the answer?

So who better to ask than movement specialist Keegan Smith. If you find yourself chained to a desk daily then this interview is for you!

Keegan Smith

“… If you don’t have time to move, it’s like not having time to eat, it’s like not having time to breathe; Movement is being human. Walking is being human. That’s who we are, that’s what we’re here for. If we don’t have time for that, what do we have time for?…” 
― Keegan Smith, The Real Movement Project

Keegan Smith is the founder of the Real MOVEMENT Project, which was born of a decade of research into what it takes to reach the highest levels of performance.

In Keegan’s own words; ‘Higher performance is contagious. As you attain new levels of performance and success you change the world around you. You become a coach for your family members, friends, team-mates and everyone who sees the standards you’re living to’.

His impressive resume includes; Strength & Conditioning coach for rugby league teams The Sydney Roosters and The London Broncos. He’s also coached world cup winning New Zealand all black Sonny Bill Williams and Australian Ironman champion Alastair Day.

Keegan Smith Full Interview: Building Your Best Body & Mind with Real Movement


In This Episode:

downloaditunesListen to Stitcher

  • How and why we need to move daily, and simply hitting the gym 3 times a week is not the answer
  • Why much of your own success lies within the company you keep
  • His own exercise routines
  • His journey from suffering chronic fatigue to greater health
  • Key things he did to help overcome chronic fatigue
  • Using limitations as a guide for actions
  • The future of performance – holistic -> mind, diet, community, self-respect, non-mechanical stress

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Full Transcript

Guy:Hey, this is Guy Lawrence from 180 Nutrition and welcome to today’s health session. Our first guest for 2016 is Keegan Smith. I [inaudible 00:00:12] thoroughly enjoy this podcast today. I don’t like talking up the guest too much; I like to leave the actual podcast interview to do the talking for us. I must say, Keegan has been a bit of an inspiration in my life recently and I’m sure long may that continue.

He is the founder of the Real MOVEMENT Project, which was born of a decade of research into what it takes to reach the highest levels of performance. He’s got a very impressive resume. He was the strength and conditioning coach at the Sydney Roosters, London Broncos. If you’re not familiar with them, they’re rugby league teams in the NRL. He’s worked with some amazing athletes including [Sonny Bill Williams 00:00:49], whose now gone on and become a world cup New Zealand all black legend, pretty much. He’s a big rugby league star, too. He recently worked with [Ali Day 00:00:58], whose an Ironman, Australian Ironman champion. 

Keegan’s own personal journey is phenomenal. He talks about the days of him when he was suffering from chronic fatigue and what he looked upon to make amends to that and how it’s led now into what is not the Real MOVEMENT Project, which we go into in depths but, essentially is becoming almost the best version of yourself. Using exercise movement, and food, and building a community around that, and hanging out with like-minded people to then take inspiration and draw that from everyday so, you can apply it in your life. 

As I’ve gotten to know Keegan like I said, he’s certainly made me think about the way I move daily. It’s inspired me to take on new challenges, literally as we speak. I genuinely think there’s something in this podcast for everyone. Whether you’re a fitness trainer and your fully into strength and conditioning, or not. You might go to the gym once a week but, it’ll certainly make you look at the way we approach our lives on the daily [00:02:00] basis. I got a lot out today and I’m sure you’re going to thoroughly enjoy. 

I will mention as well, we’ve got the clean eating video series, that’s coming up. They’re 3 videos that we’ve made available for free for you guys. You just need to go back to 180nutrition.com.au/clean. These videos are going to be available for 1 week only. It’s pretty much putting my [inaudible 00:02:26] sorts and philosophies, what we’ve learned from all this podcasting and working in the industry for the last 6 years into 3 bite size videos so, you can take action and make 2016 the best year as well. Why are we only making them available for 1 week? We want to create scarcity around it so you guys will take action, and sit down, and actually watch them, and then apply it. Anyway … They’re to recommend to family and friends, as well. That’s 180nutrition.com.au/clean. They will be available in the USA as well. Awesome. Let’s go over to Keegan Smith. 

Guy:Hi, this is Guy Lawrence. I’m joined with Stuart Cooke, as always. Hey, Stu.

Stu:Hello, mate.

Guy:Our awesome guest today is Keegan Smith. Keegan welcome to the show.

Keegan:Good day guys. Thanks for having me on.

Guy:Yeah, mate. It’s been a long time coming, I reckon. I just wanted to start out as well, I’ve been following you on Instagram for quite a while now. Everyday, I see you juggling, doing backward flips, throwing a lot of weight round, walking the tightrope but, doing something that looks a lot of fun. I reckon it’s clear that you love what you do and you enjoy doing it as well.

Keegan:Yeah, definitely. It’s such an important part of the success that you have is, that you love what you’re doing. I can see with you guys and the amount that you’ve grown. It’s always inspiring to see what you’re doing and your podcast growth is extending your reach and your impact. I love seeing people who are passionate about what they do; get what they want. It doesn’t get much better than that. 

Guy:It’s awesome [00:04:00] and I know we were having this conversation yesterday as well, about … It’d be easy to assume that you were always been this way and doing what you do because you make it look so easy and effortless for when it comes to movement, strength conditioning, and the whole shebang. Pretty keen to get in and tell us a little bit about your own journey and what’s brought you to this point today, really. Also, your impressive resume along the way, as well. Start wherever you want, mate.

Keegan:Appreciate your kind words but, yeah it’s definitely not effortless. The art is to do stuff that’s really hard and keep yourself calm as you do it and under control. I think that changes the psychological response during your training will affect your physiological response. It’s actually a really important part of what we do is, trying to look calm and keep things under control as you train. It’s definitely been a journey and it’s been [inaudible 00:04:57]. 

I had that background of sports growing up. My father’s an NRL coach of 30 years so, I was always around rugby players and the sporting environment. Mum was an elite athlete as well but, I guess there was a time there where I turned by back on all that and decided to look for something deeper and went backpacking quite a while. That led to a physical deterioration. Even though though I was still trying to eat relatively healthy and get some training done, it did definitely slip. At the end of that time, I basically got to the stage of chronic fatigue where I just had no energy to train. If I trained, I’d just have a headache, and I’d go home straight to bed, and I’d stay in the dark room for the rest of the day, kind of thing. It was … They were dark times in a lot of ways but, I knew was on my way to something important. That was probably why I changed and gradually things have got better from that point up until now. 

I wouldn’t say … I talk about canaries and cockroaches. The canaries are the fragile ones [00:06:00] and the cockroaches are the ones that are hard to kill no matter what you do. I was definitely very much on the canary side of the spectrum, I was very sensitive to anything; electromagnetic radiation, or foods, or training, all these kind of challenge and stimulus. I’ve come a long way since then but, if I get things wrong, I can still slip back. It’s been exciting to learn all the things that can build myself to that … To be able to do a bit more than I used to be able to do-

Guy:How many years out did you take, Keegan?

Keegan:Sorry?

Guy:How many years out did you take when you … ?

Keegan:Basically, I left home at 21. I quit [uni 00:06:43] halfway through my 4th year, which meant I didn’t graduate from the degree that I was enrolled in but, I could graduate from a … just a straight exercise science degree. Moved to England, worked with the London Broncos but, that was really the awakening. I spent a little bit of time in Prague with a friend and realized, “Hey, there’s a whole other world out here. There’s people who speak other languages, there’s all these different experiences.” my little box of Australia and England … I’d lived in England a few time before, been to America; I’d only experienced that kind of Anglo world and, yes spending time over there opened things up for me. 

I started to learn Spanish while I was in London. Going out an partying in London, you met people from all over the world and I was like, “Definitely learning 1 language after 20 or … 15 years of formal education, I can only speak 1 language. This is not how it’s meant to be.” I started learning Spanish, I was reading a lot of Che Guevara, and exploring ideas of how the world could potentially be different. Pretty much between 21 and 28, that was the journey. Living different lives and learning more. Spent a lot of time in Latin America and the Outback in Australia. It was all about trying to understand the way the world works and how I could … What role I was going play in it. That’s probably what the 20s are about. [00:08:00] for a lot of people. 

Guy:I actually heard … I don’t know if this is true, mate, that you speak 3 languages now.

Keegan:Yeah, French and Spanish are pretty comfortable, bits of … decent understanding of German and Polish now because my wife is German-Polish, and then bits of [inaudible 00:08:17], which is an indigenous Australian language, and [inaudible 00:08:21], which is a Mayan descendant language. I’ve spent a fair bit of time watching Portuguese stuff, and music. I really enjoy that now. I guess once you get one and you get that experience of it … I worked in France for 2 years so, I was forced to learn that. I guess it just builds that belief and … You start to know that you’re adaptable and that you can pick up another language [crosstalk 00:08:45]

Guy:Yeah because Stu reckons I haven’t got English down quite yet, let alone any other language.

Stu:Well I was just going to say [crosstalk 00:08:50]

Keegan:-definitely different.

Stu:Yeah, I’m similar to you Keegan, I speak fluent Scottish, Irish, American, and of course English, as well. We’re on your-

Keegan:It’s a good mix, yeah. 

Stu:Yeah, Guy’s still struggling with English but, we’ll get there. We’ll get there. That’s why we transcribe this.

Keegan:Yeah, very useful. Very useful.

Stu:Absolutely right. I’m really interested in the chronic fatigue side of stuff. I want to delve into that a little bit later.

Keegan:Okay.

Stu:First up, from a strength and conditioning perspective because you’re the man now in that zone; I was interested, and for our listeners, too. Strength and conditioning versus regular gym stuff, what’s the big difference?

Keegan:Firstly, I don’t really feel like I’m the man. I’m a lifelong student and I’ve been passionately studying this stuff for the past 15 years so, if anything good has come of that, it’s a result of all those people that I’ve learned from over that time. I don’t really like that guru type thing that … Some guys when they get a little bit ahead [00:10:00] and then they feel like, “Well it’s all mine now and I’m going to forget about where it’s all come from” … I appreciate your kind words but, I think that’s what it’s about. If people out there do want to become acknowledged and leaders in their fields then, trying to be a real student, a life-long student, is probably going to be much more useful for them than trying to be the … Put themselves already on that pedestal, which I see people trying to do too early and it limits progress. I’ve been there as well so, this is what I’m trying to do right now.

Guy:Fantastic. They say the more you learn, the more you don’t know.

Keegan:Yeah, exactly.

Stu:We’ll use the term, pioneer, mate because I think that’s we’ll fitted. 

Keegan:All right, all right. Cool. 

Stu:[crosstalk 00:10:47] Strength and condition versus regular [globo 00:10:51] gym stuff.

Keegan:I think once you’ve … I started a lot with the globo gym type training. I think when I first when to [inaudible 00:10:59] gym to train, it was bench press into dumbbell bench press into incline bench press into flys. I don’t think I did the pec [deck 00:11:08] too much but, I did those kind of body builder-esque workouts. I bought muscle magazines and saw the guys full of steroids and just massive humans with 3% body fat. That was what was the dominant paradigm in that time. Crossfit was just barely being born, and there was no real gymnastics for adults, and that sort of thing. That was what I was exposed to and through university there was no weightlifting. You basically had to get a PhD to think that you could attempt to snatch. It was this off-limits thing that no one should do unless they’re going to become a professional weightlifter and dedicate their life to it. Almost like becoming a monk or something. 

All those barriers have come down now so, now when people experience strength and conditioning it’s a learning experience. I’m so passionate about learning and when people are learning and going beyond physical-mental limitations in the gym, they [00:12:00] just experience another level of themselves. You can’t change the mind without changing the body. When you change the body, you change the mind and vice-versa. That’s what I really love seeing. People doing a handstand fro the first time … I was talking … I did a interview last night with Witness the Fitness coach, [Ben Murphy 00:12:17], who’s one of the guys who I mentor in the Real MOVEMENT crew. He’s got 60 year olds doing handstands and it’s not just the physical factor of shoulder integrity, body awareness, being able to hold everything together but, the mental strength that comes with that, and the feeling of, “Well yeah, I’m 60 but, I’m getting better and I’m learning.” That’s the amazing thing. 

The great thing with strength and conditioning and this kind of training that we’re doing, we try … Called, performance development, is really that if you … even if you stop … If you do a handstands for 2 years and then you stop, you’ll still be able to go back and do a handstand; whereas, when you train for body composition, you’re only ever a month of bad eating away from losing everything that you had because you don’t really … You might build a base of strength but, it really deteriorates quite quickly; whereas, when you’re developing skill and mobility, you will find that you can go back to those things. We’re really empowering people with life-long skills and that’s much more exciting for me. You’re changing the body but, you’re changing the perception of self, and at the same time, you’re giving people tools for life.

Stu:Got it. Got it. I was intrigued as well, when you said the 60 year old doing a handstand. Common perception is, strength and conditioning, and gym, and handstand, and snatches, and Olympic moves are for the younger crowd but, obviously we don’t want to use it and lose it. We don’t want to get old, and frail, and fragile, we want to be strong throughout our lives. You’re fully into that transition all the way through life, are you? With your conditioning programs?

Keegan:Definitely. I think I’m getting younger and I feel like there’s so much possibility for a majority of the people out there, to be younger biologically through [00:14:00] improving their nutrition mindset and getting this training done. If you can do things that a 20 year old can’t do; physically you have more endurance, and more strength, you have more skill, who’s younger? Maybe we’re not … we are going to extend life a little it but, it’s more about … It’s not about not dying, it’s about fully living. That’s the opportunity that you get when you’re living at your best and you’re pushing for to become a better version of yourself everyday. I feel like that’s the most exciting way to live. There’s certainly opportunity for old people to become a lot younger if they take on the challenge.

Guy:There’s been a definitely interesting shift because I was working in the fitness industry probably 7, 8, 9, 10 years ago and you wouldn’t see anyone rolling out in the gymnasium let alone, to what it’s come today. Strength and conditioning probably thanks to Crossfit really, you can see there’s more and more people catching on and starting to do it, as well. 

Keegan:Crossfit is the most effective training system to exist so far in terms of, its penetration into the population. It’s made a huge difference and opened up … Everyone who runs a strength and conditioning gym who hates on Crossfit is really shooting themselves in the foot. There were no opportunities for strength and conditioning gyms, especially in Australia. There were hiring ones in the US, dealing with college athletes about to go to the NFL and [combines 00:15:25] but, your everyday Joe was not going to a strength and conditioning gym. Now, that opportunity is there. 

Real MOVEMENT has learned a lot from Crossfit. I’ve learned a lot from Crossfit. I’ve worked with [inaudible 00:15:37], and [inaudible 00:15:37], and [inaudible 00:15:38]. Top guys in Australian Crossfit have taught me a lot and inspired me a lot. While I don’t do Crossfit, I have learned a lot from it. I think there’s so much to learn and be thankful for with it. It’s opened up a whole new world of gymnastics. All those parts of Crossfit, gymnastics can be done a lot better than the way it’s done in Crossfit, in my opinion. Weightlifting has [00:16:00] been pushed ahead massively by Crossfit in terms of, the general population. Whether it affects the elite end, we’ll probably know in another decade or so when some of these kids who were 10, and 12, and 15, who were doing Crossfit … I think some of those kids are going to go to the Olympics for weightlifting, potentially. Time will tell.

Guy:Springing in mind with Crossfit, I’m interested to know about your recovery protocols, as well and stuff. What I’ve noticed even with Crossfit with myself, and Stu will probably speak for this, it’s very easy to get in there and actually get caught up in the emotions of what’s going on with everyone else and maybe lift beyond what we’re doing or pushing ourselves every single day. It’s so addictive.

Stu:A lot of people embrace it and it just becomes this bug. Personally, being mindful about the amount of times that you go, and your recovery time in-between, and strategies and protocols just to recovery before you go and smash yourself again. 

Guy:What would your recovery protocols look like, Keegan?

Keegan:Firstly, I think you hit the nail with the emotion part of it. If your training is very emotional consistently, you’re gone. It’s not going to work for you. You can train 3 times a day if you build your tolerance to that point but, if you’re training with emotion 3 times a day, you will over-train within a week. There’s no way of doing that. If you look at [inaudible 00:17:23], if you look at [inaudible 00:17:24]; if you look at these guys, the calmness that the have even when they’re in front of a massive crowd actually competing, how do their facial expressions look compared to the guy who’s smashing himself up at the local box. You can see that there’s a very different experience going on on the inside. 

That emotional side of it is massively underrated and under-recognized. In terms of recovery, that is probably one of the biggest things that the less emotion you put into your training, the more likely you’re going to be able to repeat regularly. It means the emotion comes in once every month, once every couple of months, or one [00:18:00] set, or one rep within a session but, not every set, every rep; 10, 15, 20 minutes at a time feeling high, high stress. Especially, on the strength loads. That’s definitely what’s going to make the biggest difference.

Stu:How could you perhaps become more aware and manage that? I get exactly what you’re saying because stress hormones can make everything go wrong as well as, everything go right. What do you do to-

Keegan:You guys are going to be the world leaders in this. You keep having the neuroscientists on and … You guys are going to … You already have so much information about that and so much knowledge. I recommend if people want to answer that question, check out all the other podcasts because there’s a ton of stuff there about how to control your physiology and psychology. [inaudible 00:18:49] [Spencer 00:18:49] been doing … Joe Spencer’s work and [inaudible 00:18:52] work, religiously lately … Guy who really sparked me back into that. I’m massively thankful for him putting me on that train again. The crew of coaches, gym owners around Australia, and around the world that I work with are also exploring more of that stuff. Really thankful for that and really exciting where it’s going to go. 

I do believe that [inaudible 00:19:12] is a really, really powerful way to start getting emotional control and deeper physiological control. The training itself, if you treat it as that, it’s going to teach you as well. If you say, “Yeah, I’m just going to train until the point where it feels as though I’m starting to lose control a little bit and then, ill back off from there.” At that point, it’ll continue to shift upwards. You’ve got your comfort zone and that comfort zone becomes very small when we don’t … when we never stress ourselves and when we don’t challenge ourselves so , we need stress. It’s a big misconception to avoid stress. If you’re trying to avoid stress, you’re probably going to end up in chronic fatigue and feeling really bad. We need the stress but, we need to gradually increase our tolerance to that stress, and our bodies ability to adapt to it, and our minds ability to adapt to it, to tolerate it. With that, we can definitely push a lot further. 

Guy:Definitely. I think one of the common things [00:20:00] that I used to see a lot as well, would be the person that hadn’t stressed their body for 6 months plus because of work, and commitments, and everything. The moment they walk through the doors of the gym, they’re acting like they’re 21, and then you wouldn’t see them again for weeks on end because they’ve just overcooked themselves. 

Stu:With that emotional side, and that mental side now, becoming more prevalent with all these great guys coming out with all these strategies, techniques for us to be able to manage that; the future then, of performance and movement … Because I’m seeing Crossfit is just it’s rolled through Australia like a steam train and people have just embraced it so much. Now, I’m seeing a shift with [F45 00:20:52] for instance, another twist on that kind of stuff. Where do you think it’s going to go bearing in mind that there is all this kind of psychological stuff that we really do need to embrace?

Keegan:I feel like Real MOVEMENT is the future. It is going to take things to a place that it hasn’t … that a lot of the world hasn’t been. We have over 30 facilities, 30 guys have gone into new facilities over the last 12 months and we’re sneaking along with some nice growth. We’ve got some good plans in place and I do see it as my responsibility. You’ve got to change the things that you don’t like about the world. “Be the change that you want to see in the world”, as Gandhi said. That’s really what I’m trying to do. 

I want to influence back a lot into the NRL. I know we did things a lot different at the [inaudible 00:21:39] and we had some different results because of it. I’m excited about changing the way physical preparation is done in the NRL over the next few years and taking that into commercial facilities is part of what we’re working towards. We’re starting to have a good network in Europe as well, we’re definitely expanding. Hopefully, I’m going to present it by range during [00:22:00] the year in China. I think that we do have a big responsibility and possibility for doing things better so that’s why we have to keep learning and presenting things better and making-

Stu:Got it.

Keegan:-a difference.

Stu:So for … Sorry, mate … For our listeners, your Real MOVEMENT Project, what is it? In a nutshell?

Keegan:Real MOVEMENT is a thing that came around, kind of a Marxist movement in the 50s and 60s, if you search for it on Wikipedia. It was a political movement and an attempt to shift stuff. I’m not a Marxist but, I have explore a lot into alternative economies and I do think that there needs to be a shift in our economic model for us to be able to give everyone the best life possible. I think that the model that we have is going to serve that very well. The Joe [Rogan 00:22:50] YouTube video, that he’s just put up … Have you guys seen that one? I think it just came out last couple days.

Guy:I haven’t, no. I follow his work but, I haven’t seen it.

Keegan:It’s 5 minutes and it’s bang like, nail on the head. Things about the way the world needs to change and the opportunity that we have to change it, and the unlimited potential of individuals, and how we’re wasting a lot of that potential, and stuff. Really, really interesting. I’m just about to put up a blog post with some thoughts about exactly what he said. That’s something that I believe [00:23:22]. There is potential for things to be done a lot better and to be done differently, and that’s why I went backpacking and living with the Mayans, living with the indigenous Australians; looking at how things can be done better and trying to learn about that. 

Bringing it into movement, it’s not actually about how we have the authentic movement and everyone else’s movement is bullshit. It’s not … That’s not what Real MOVEMENT means. Real MOVEMENT is about a real change change towards a better world and that’s the foundation of it. I guess [inaudible 00:23:57] and [inaudible 00:23:57] is really popularized the word, movement. [00:24:00] I really think it’s been valuable for the whole world of fitness, strength and conditioning, performance, and that’s filtering out all over the place. It’s not about just building muscles, it’s about building real connections, quality of movement, and taking it to a whole other level. I’ve done a lot of work with him and that’s really exciting as well. [crosstalk 00:24:25]

Guy:You structure workshops around that, right? For at the moment, if anyone is listening to this and they go …

Keegan:That’s kind of the philosophy. What we actually do … The biggest part is mentoring gym owners, and people who want to own gyms, or people who want to coach, or lead sports teams. I’ve got guys working with a number of AFL, NRL, super-league teams and they network with each other so, they’re all getting better at a faster rate than they would if they were doing things on their own; the gyms and the coaches working with the teams. 

I have a 12 month program there that’s really making a shift and that came from doing 2 day workshops and 3 hour workshops in gymnastics or on the whole Real MOVEMENT system. I have the Real MOVEMENT level 1 coming up around different sports. That 2 day gets people excited and gives them an experience but, generally I feel that it’s too much of a shift for people to follow it up so, the people I get work with over 12 months … The change that we’re seeing in some of those people and now it’s been 2 years and I’m still working with some of the first guys. The changes that they’ve had physically, mentally, and spiritually, and economically … They’re making money, they’re making a difference. It’s just super exciting so, that’s what Real MOVEMENT is really about. We want to put a performance center into [inaudible 00:25:42] and Fiji this year. We’re looking to-

Guy:Fiji, Stu. Did you hear that?

Stu:Oh Fiji. I’m coming, mate.

Keegan:Sounds like I’ve got a-

Guy:We’ll be there, yeah. 

Keegan:These are really hubs for rugby players and areas that are under-served and probably have been [00:26:00] … probably exploited by Australia in terms of, dominance in the area politically. I think that they’re starting to experience a lot of the behavior-related diseases that we brought from European culture, European mentality. To have an impact on that is, something that really excites me. It’s part of where we’re going in the next little while.

Guy:Fantastic. I have to say, the power of community is immense. I’ve seen it firsthand even within your Real MOVEMENT Facebook page. The amount of support that’s going on in there with each other is fantastic.

Keegan:Different wavelength and it was great to have you speak to some of the elite guys at my place in [inaudible 00:26:46]. I know you impacted a lot of guys and there are a lot of them that are taking on [inaudible 00:26:50] and looking into … [inaudible 00:26:52], I think a bit of a gateway into the spiritual …

Guy:Yeah, yeah, yeah. Definitely, no it’s interesting stuff. While we’re still on the topic of movement, I heard you say as well, “You can’t nourish a cell without movement.” I thought that was fantastic. Can you elaborate on that for us?

Keegan:Yeah. It comes from Moves Your DNA, by Katy Bowman. It’s a fantastic book, one of the best books on training movement; understanding the body, that I’ve read. Definitely top 5. She talks about how, yeah you can put great food into the system but, what good is it while it’s sitting in the digestive track? What good is it while it’s sitting in the arteries? It has to go to the capillaries. The capillaries are all within a couple of hairs width of the cells and they are really where nutrition actually gets delivered. 

When we’re sitting, when the blood is pooling then, cells are actually being starved. It doesn’t matter what’s going in, you could be sitting down, chowing down on organic, amazing, high-quality, perfect, macro-nutrient balanced food but, if you don’t circulate that, and get the other stuff out then, you’re not going to have amazing nutrition. I think that is such a key [00:28:00] part of the picture for health that is underestimated by those who are trying to be in good health.

Stu:It does make perfect sense and I read a Chinese saying … I think it was in a [inaudible 00:28:17], might have been in a 4 hour body or something along those lines. It was, “Take 100 steps after every meal for better health.”

Guy:That was in [inaudible 00:28:24], yeah. 

Stu:1000 steps, right. I’ll stick with 100 for now. I guess it makes sense. You’re really trying to utilize what you’ve just put in rather than, it’s just a vessel for in and out.

Keegan:Our ancestors knew a lot of this and they had to do it anyway just to get water and to get their food and all that. [crosstalk 00:28:46] The new thing that we can not move for a day or 2. 

Guy:Yeah, it’s amazing. The lifestyle that most people lead and not … Half the time they’ll follow your own, if we get caught up and it’s pretty sedentary. 

Keegan:Easy for me to do it, as well. I have an online business. I like blogging, I like writing. You have experienced this too so, you really have to discipline yourself and build it into your day if you want to … It’s not enough to train 3 times a week. Training 3 times a week is just a ridiculous concept if you’re thinking about movement for longevity. Sure, you can build muscle mass and be lean but, doing training now doesn’t mean that you’re … You would decrease your chances of a lot of the behavioral diseases that we see now but, you see guys like Lance Armstrong and there’s elite athletes, elite rugby league players getting diagnosed with cancer and stuff like … Just moving doesn’t guarantee that your going to be healthy now. We have to go beyond that. That’s what we’re trying to do.

Stu:It may have been yo that said this as well but, the number 1 movement these days is sitting. 

Keegan:Best the human race has ever been. [crosstalk 00:29:58] I can guarantee that. There’s no way. [00:30:00]

Stu:It really irks me because we know that we shouldn’t be doing it. 85% of us are desk bound, we’re desk jockeys. There’s no way out of it because …

Keegan:Oh come on. There’s no way out of it? That’s taking things a little bit too far.

Stu:Hear me out. Hear me out.

Keegan:It’s easy to fall into it but … [crosstalk 00:30:19]

Stu:It is. If we’re in a job and we’re in a cubicle or booth, and we’re not going to get a … Our boss isn’t going to give us a standing desk or a [inaudible 00:30:33]. We’re really zoned in and we’ve got to pay the bills, I get that you might be able to get off the bus early and walk to work, and work back from work, and go out at lunch time but, the bulk of our day, we’re trapped.

Keegan:If you’re trapped, you’re trapped. If you’re not trapped, you’re not trapped. The mentality of that is the key part here. If you’re at a chair, is someone going to actually imprison you, or fire you, whatever, if you stand up every 5 minutes, push your hips forward, sit down in a squat, and once an hour you walk to the bathroom, you do a back bridge, and you go back to your desk. Are you going to get fired for that? Maybe. The other side of the coin is, quit the job, find something you’re passionate about, find an environment that you can lead in [crosstalk 00:31:18] people need, that you can be passionate about.

Stu:Tell us a bit … You said, “Get out the chair” so, you do … roll your shoulders. I always … Whenever we get guys who are specialist in their area, we always like to pick … Just give me these little gems. If I am desk bound, what do I need to be doing?

Keegan:First thing is, change the mentality around it. You’re not chained to the sea unless, you’re a prisoner of war or something. You need to take responsibility for where you put your body. You can … Standing desks are really easy to make with a couple of boxes. Even if you can’t do that, there are other options. If you do get to work at home like you guys do a bit; learning to work lying down, to work [00:32:00] sitting crossed legged onto a chair, find different postures to use your keyboard from. Get a keyboard off your laptop so you can get that line of sight and those sorts of things like, work on the ergonomics but then, vary your positions. You need to be using lots of different positions. If you over-use 1 position, your body will become extremely adapted to that position and you’ll suffer as a result.

Guy:The thing I wanted to add to that is … I haven’t looked into this but, I do wonder if you have a standing desk, that you could over-stand on the spot all day because it’s not encompassing movement. 

Keegan:I believe you can. I believe you can and a lot of people aren’t prepared to stand for a long period of time. You stand … Now, I’m standing at the moment. My tolerance to standing is much better than it used to be. If I used to stand for a long period of time … Really it’s all lower back … Go to concerts and stuff and it was a pain to stand for a long time, standing on the one spot. We’re meant to walk. We should work in a squat for a little while, work sitting down, work laying down; varying the postures is really the key. Standing isn’t really the whole solution either. There’s the treadmill desks now, those things are interesting but, we’re meant to have a variety of-

Guy:Did you say a treadmill desk?

Keegan:-variation of movement diet. is the way that Katy Bowman talks about it. I really like that. We talk about diet in terms of vegetables, different nutrients … The movement needs to be the same. Don’t just settle on standing and say, “Oh that’s my solution. I’m just going to stand now.” That’s not the solution. We need that variety of the movement diet.

Guy:What would be some simple movement tests you could do? If somebody listening to this, go, “Well we’ll see if you can do this, and if you can’t you know you need to improve your range of motion …”

Keegan:We have a standard battery of simple mobility tests that we use with anybody that starts training in Real MOVEMENT facilities or … They’re going to be on the new app as well so, you can show people through that. Basically, being able to rest in a squat position is really valuable. If you go pretty much anywhere in the world, you’ll see that, outside of Anglo culture, you’ll see [00:34:00] that people rest in a squat position. In China, in Africa, all through Asia, Africa, middle-aged, you’re going to see that people are comfortable resting in squat position just because we stopped doing it generally from 5 years old. We have toilets rather than hole in the ground type toilets. We lose that position. 

It’s quite as valuable but, it’s actually a really shortened hip flexor, psoas  iliacus … The muscles around the pelvis at the front are actually really shortened in that squat position so, just getting good at that could actually cause problems as well. We want to be able to rest all the way down in that squat position but, then we need to go the opposite direction, is the biggest one. Really opening the hips. There’s 2 ways to do that. We can do it off a single leg, which is more of a lunge and a lean back or we can do it off a double leg, which is standing and balancing back. You think of it a little bit like [crosstalk 00:34:54]

Guy:That’s interesting you say that because I always wonder about the psaoas, the muscles coming from the pelvis. If I’m doing … practicing an overhead squat, I’m going off a little bit tangent with a broomstick, which I just like to see with my mobility. My body is always forward and I’m always like, “How can I open that up and bring it back?” You suggest leaning back would be one to open? Is there anything else we could do?

Keegan:I have a whole series of movements because when you do a mobility drill … anyone can find mobility drills now so, look for a mobility drill, try it, if you see that there’s a difference within about 30 seconds then, you should stick with that drill and keep using it. If you don’t feel like there’s an immediate change then, it’s probably not going to work for you and you should probably just move on to the next drill. One of the ones … Resting in that squat position … Are you comfortable resting in the bottom of a squat?

Guy:Yeah.

Keegan:Being in that position and then-

Stu:I was going to say, I don’t think you can get him to a squat, mate so, I don’t know how comfortable he is.

Keegan:I think he can, he’s very deceptive big guy. He’s doing his [inaudible 00:35:55] and he’s doing his work-

Guy:-heels flat, I can sit down no problem. 

Keegan:Yeah.

Guy:Easy. [00:36:00]

Keegan:Don’t underestimate him. 

Stu:I never do. I never do.

Guy:The problem is, he’s been working with me too long. He starts [palming 00:36:08] off anything that I say or do. You see a massive change when he moves up this way. He’ll be “My god.” You won’t recognize me.

Keegan:You’re a good couple, you 2. You’re doing amazing work so, that’s good to see continued. The back … Working towards the back bridge or what they call a wheel in yoga, I think is-

Stu:What is a back bridge, Keegan?

Keegan:Basically, it’s being able to go back on your hands and feet with your hips up. 

Stu:Is that like a … Because my daughters do it. Is that like a crab walk, that kind of thing? Is that …

Guy:Yes.

Keegan:Without the walking, right?

Guy:Yes.

Stu:Yeah.

Keegan:Crab walk can also be called … the crab walk is … Yeah, no it’s over the top so it’s … your body makes a big arch-

Stu:Yes.

Keegan:-between hands and feet.

Guy:If you did yoga Stu, it’s called the wheel.

Keegan:Yeah.

Stu:I don’t-

Keegan:In gymnastics, it’s back bridge. 

Stu:I don’t have the-

Keegan:That is extremely challenging and most people aren’t going to be able to do it initially. I would say working towards that, working with a coach or finding a way to get to that level of being able to do a back bridge and a lot of the postural deficiencies, deficits will be undone. It requires big amount of thoracic extension, it requires the shoulders, and range of flexion so, a lot of people have difficult getting the arms overhead because we don’t live with the arms overhead, we live with the arms in front of the body now. That’s the position on the phone, driving the car, at the keyboard, so having arms overhead becomes something that’s very difficult for people that haven’t used that. 

When their arms overhead, it’s going to be looking something like this. There’s an arch forward, you want to be able to open that up, and have that … Be able to see … You’re going to have to be able to do that to do the wheel. You’re going to have to be able to get some thoracic extension, you’re going to have to get the hips up and extended, and that’s going to fire you’re glutes really hard, [00:38:00] which we generally get inactive glutes from sitting on them all day, and not walking enough, and all that stuff. It’s a really good litmus test which 99% of person trainers will fail, let alone average Joe, general population. We have to increase … We have to change the standards of movement within society if we’re going to get somewhere. That’s a minimum standard that we like everyone to be able to achieve.

Guy:That’s great, mate. Mate, I’m going to make the wheel my number 1 mission because I can’t get near it. 

Keegan:It’s a good battle. For a lot of people it could be 2 years, it could be 5 years but, 2 or 5 years is going to pass, what are you going to have to show for it? You want to be able to … It doesn’t matter how long it takes, just get to where you need to be. 

Guy:Absolutely. 

Keegan:We’ll be able to do some work on it as well, enough to get a session done up here.

Guy:100%. No, I’m keen as def- … yeah, for sure. The next thing I wanted to look- Stu you’re going to ask a question or can I jump in? Are you good?

Stu:Please, after you, my friend.

Guy:I know it … What does your exercise routine look like for yourself, personally? Are you constantly setting goals or are you training to maintain or … ? I know listeners are going to be of all varying abilities as well but, I’m sure there’d be some wisdom in there from the way you approach everything, for yourself personally on a weekly basis.

Keegan:I do see my training as being one of the key components to the success that I have as a coach. I do set goals for myself and what I’ve been able to do since I turned 30, everything has changed a lot. I’m a lot better physically than at any stage in my 20s or teens. The reason why … As soon as I improve, I always see the people around me improve in any case. I see it as a responsibility for me within the community I work with but, also [00:40:00] tens of thousands of people checking stuff out on social media. There’s a responsibility for you to show people that what they think they’re capable of is a lot lower than what they’re really capable of. Hopefully that’s the message I get across. I don’t post stuff to show, “I’m way better than you.” I’m a nearly 33 year old guy who … I consider myself to be quite average genetically, physically. I don’t consider myself to be massively gifted beyond what everyone else is. I think everybody is gifted and we all have the chance to learn and develop. It’s been great to do that. 

In terms of my training at the moment then, well, I’ve just been on a fast so I haven’t done much training in the last few days. I’ve done some balance work and some juggling but, has not been around a little bit more than what I thought it would. The week before that, I was doing a high frequency squat and dead lift program. It’s based on a guy who had a world record in the knee to thigh lift, a partial dead lift, called, Steve [inaudible 00:41:08]. That program is 3 reps, 3 single repetitions of a dead lift on a Monday and then, 5 single repetitions on a Tuesday, 7 on a Wednesday, gradually increasing by 2 reps just throughout the week. Basically, that’s at 70% so, it’s really built around that concept of expanding your comfort zone. It kind of breaks away from some of the traditional strength and conditioning but, I have had great results with that program in the past. I had PB on my dead lift at 211 kilos just in the end of the last year.

Guy:Sorry, how much?

Keegan:211 kilos.

Guy:I just wanted you to repeat that. Jesus Christ. 

Keegan:It’s nowhere near where I want it to be but it’s better than what it has been.

Guy:How heavy are you, Keegan?

Keegan:How heavy?

Guy:How heavy?

Keegan:About 80 kilos. 80 to 82. I want to get to triple body weight. [00:42:00] Triple body weight is a leap in power lifting. That would be about 240. That’s the target.

Guy:Wow. 

Keegan:Yeah, if I can maintain … People think because you’re training mobility and stuff then, you can’t be strong or because you’re strong, you can be mobile. My mission is just to use my body as a tool and to show people that limitation and that limiting belief that you have is a false belief and that needs to be changed. Seeing is believing for a lot of people. I’m the other way around, believing is seeing. I’m trying to be that way. I know that I’m capable of doing this so, it’s going to happen. I know for a lot of people they’re going to want to watch it before they go, “Yeah, I probably can do that. I’m 22 and healthy. Why don’t I go and …?”

Guy:I reckon, not to be … There could be people listening going, “Oh that’s easy for you, Keegan because you got a gym out the back, and you can wander in and do what you want.” For somebody that wants to improve, how much time a day would they … could you get away with to doing something in a busy lifestyle?

Keegan:It depends where you’re at. The more athletic you are, the less potential for improvement there will be in that area. For the majority of people, just 2 minutes a day of anything will improve them massively. Just doing 1 set of chin ups and 1 set of push ups will transform the body. We work a lot in 5 minute blocks to deal with that barrier. The system that we use, real strength system’s 5 minute blocks. It makes it manageable. If you only get 1 block done, that’s fine. 

I could say you don’t actually have to get to the gym. Have a doorway chin up bar and do some chin ups and push ups in your house, or do shin ups and squats, have a kettle bell; it’s not actually … The barrier is almost always mental, Guy. Who doesn’t really have 5 minutes a day? The other side of the coin is that Joe Rogan video, change your life. If you don’t have time to move, [00:44:00] it’s like not having time to eat, it’s like not having time to breathe; what are you doing? Movement is being human. Walking is being human. That’s who we are, that’s what we’re here for. If we don’t have time for that, what do we have time for? What’s more important than … 

Guy:It’s normally the catalyst. The catalyst when they start … They normally can see the improvements, get addicted, and then just very easy to find the time around that.

Keegan:That’s why we’re building the most addictive system where you constantly see improvements. I get ahold of people for a couple of hours at the [Thrive 00:44:31] convention where we met, where we first met face to face, I managed to get a few people addicted on juggling and handstands in a short period of time. That’s something that they’ll then take on for the rest of your life. Body composition training, you just can’t do that. You’re not going to change somebody’s body composition in an hour and a half educational lecture. 

Guy:Yeah, no. 

Stu:I picked up that you mentioned the word fasting just previously. I was interested in your philosophies in nutrition based upon the fact that Real MOVEMENT being holistic, I guess that would be a cool component of what you do, too. What do you do where the food and drink is concerned?

Guy:I’m a big believer in whole foods and I’m a big believer in ancient wisdom. That’s pretty much the litmus test for when I look at a nutrition program or someone’s diet. How much whole food is it compared to processed food? Does it fit within something that your ancestors could have eaten? Whenever you go beyond that, you really should proceed with caution. I’ve had periods of taking lots of supplements. Lately, I haven’t been using supplements but, if you’re adding things that are outside of nature’s rules then, you should be really careful, and cautious, and intelligent with it. A lot of what we add from outside of nature’s rules like, the processed [00:46:00] foods, the majority of stuff in the aisles at the supermarket, trying to go around the outsides, down the aisles there’s not much stuff that is going to … Is full of life, energy … That part of it … That’s kind of how it works. 

The other thing is looking at food is looking at information. Looking at it as just the macro and nutrient level. That’s a big stake that I think … You can get great body composition from just looking at calories and macro-nutrients but, are you healthy? I want people to thrive long, to live long, I want them to have great mental energy; you can get the macros right and be lame, and be unhealthy on the inside, and not feel, and not be on track for anything great in life. That’s why local foods are really important. It is food as information. That food … The intelligence of plants is massively underestimated. The Secret Life Of Plants, is a good book to check out around that, or Primary Perception from [Cleve Backster 00:46:55], a CIA guy who studied plants for a number of years. He was a like detector guy, figured out that plants have consciousness and it’s the stuff that yogis would talk about but, now it’s actually been proven in science but, it still hasn’t really penetrated mainstream thinking.

If a plant grows in your environment, it how knows how to solve problems in your environment and it’s going to give you more useful information in your environment than stuff that comes from the other side of the world that grew up in a completely different situation. This is getting to the high end but, basically getting that whole foods approach and looking at things from an ancestral context. Some people need more carbs, some people less carbs, some people more raw food, some people more protein; it’s not cut and dry but, whole foods is definitely the [inaudible 00:47:44].

Guy:The moment you start cutting them, processed, inflammatory foods out, you start becoming more in tune with your body and then you can start to figure out, “Am I eating too many carbs or not? Do I need to put a bit more fat in my diet?” Your body is much more receptive to everything you eat on a daily basis. 

Keegan:Can’t change your body without changing your mind. [00:48:00] You bring an extra level of awareness in. It was great to see that with the Roosters guys. Typical rugby league team, players will eat a lot of takeaway food, they’ll drink a lot of alcohol-

Guy:This is the high end?

Keegan:I heard a story yesterday, it was actually on NRL.com, I believe. NRL [inaudible 00:48:19] I won’t embarrass them but, you can check it out if you want, said that he’s eating McDonald’s everyday for the last 22 years and he’s 24. This guy just signed a big money contract and he’s played with professional clubs and that’s still the level that he’s been at. Not to say that someone hasn’t done that undercover that I’ve worked with. There have been a couple players that you feel like you’re not really getting to and everyone is on their journey. You got to invite them into something better if they can see that you’re living it and that it’s working for you. If they can see that it’s working for those around them, the community side of things then, they’re more likely to step into it but, you’re not going to win them all. I don’t know if I would have changed him. I’d like to think I would have earlier, I think he’s changing now. 

Those guys when they start to eat whole foods … We fed them really high quality organic food a few times a week and we showed them what we would love them to be consuming and they definitely changed. I think that is part of the higher level of consciousness that led them to the decision to not to binge drink on alcohol … Didn’t drink alcohol at all because they don’t … a lot of them don’t know how to not binge if they have won. Did that for the last 3 months of the NRL regular season, and then all the way to the playoffs, all the way to winning the premiership-

Guy:They won the premiership that year?

Keegan:It’s never been done in rugby league. It’s that kind of group sacrifice and group conscious decision. The food definitely changes the mind and makes all the other stuff more …

Guy:That amazes me thats going on in the NRL. We must be living in a podcast bubble or something because elite end athletes can pay a lot of money. The protocols should be [00:50:00] in place. You’d think so anyway. 

Keegan:The members of society, they don’t stand separate from society. Until society changes, our lead athletes are still going to be a reflection of it. Holding our elite athletes to a higher standards than we hold society as a whole, too, it’s a reflection on [inaudible 00:50:17]. If society, “If this is what’s going on with these guys, they’re getting in trouble and doing things like … Where are the values of where they’ve grown up? What environment did they grow up in? What was the school like? What was the suburb like? What were the values of all the coaches and strength and conditioning coaches they’ve worked with?” 

A lot of strength and conditioning coaches have had very different experiences of life to me. They haven’t spent time in the mountains of Mexico, or haven’t had chronic fatigue, or whatever. They’ve got no reason to think that eating a diet, which has tons of Gatorade, tons of pasta, lollies before and after training, isn’t the best way forward for all their athletes because that’s all they’ve known. There’s textbooks and smart people who say that’s the way forward. I know there are still NRL clubs … That’s what the nutritionist is prescribing and players are trying their best to stick to that and be diligent with it. No wonder their psyches are going to be off if they’re doing that sort of stuff. If you’ve had that experience and you’re not a guy who’s really tolerant to those carbohydrates … [crosstalk 00:51:11]

Guy:Good answer, yeah. Absolutely. 

Keegan:-broken system.

Guy:It’s easy to be judgmental if they’re in the press a lot, messing it up in all the rest of it.

Keegan:A lot of good guys then … A lot of good guys who are doing really great community work and stuff. I was really blown away by how great a lot of them are as humans, and how tolerant they are, and how much giving … how giving of their time they are. You don’t see that stuff. That stuff doesn’t really make the press but, it’s absolutely phenomenal. You walk along with Sonny Bill Williams and the patience he has to sign autographs, take photographs, I never saw him frustrated, I never saw him saying no to anyone-

Guy:Sonny Bill-

Keegan:In that sort of pressure everyone wants the money, and the body, and whatever but, do you want someone asking you for your autograph everywhere you go? Watching what you do everywhere you go? Judging your every action? It’s a hard standard to live by.

Guy:I saw [00:52:00] in the rugby world cup, he gave his winning medal away to a kid that’d been rugby tackled on the field by one of the security guards because he ran on. That’s incredible.

Keegan:He’s just been to Lebanon and has been to the Middle East, and he actually saw a lot of what’s going on there with refugee camps, and people fleeing, and all that sort of stuff. He went there with UNICEF and he actually posted a picture of some dead children, talking about, “What have they done to deserve this and what are we doing about it?” As a bit of a challenge, it was a bit of a controversial one. He’s definitely one of the more conscious athletes that I’ve come across and carries a higher purpose to what he does. I think when you have that higher purpose then, the higher performance can come with it,

Guy:I know he’s done … I know Stu doesn’t follow the league union much but, he’s done what most athletes only dream about switching codes like that and becoming a key.

Keegan:In boxing as well, just not giving a shit and doing what you want to do and how you want to do it. You make the rules and that’s what he’s done. He’s backed it up with an ethic to continue to succeed in it, and to do a great job for everyone he’s had the opportunity to interact with in those experiences.

Guy:Before we wrap up, I really want to touch on the chronic fatigue and Stu mentioned he wanted to go into. The reason why is that we had a very earlier on podcast, a guy that had chronic fatigue. It became very popular and there definitely seems to be a need for that information to get out there as well. I know you wasn’t physically diagnosed with it but, I know you went through a lot and you made some changes. Could you give us a few points of a little bit of that journey and the changes you made? So that other people can-

Keegan:I wasn’t diagnosed with it but, I had hormone testing done that showed that things were flat lining. I had immune blood testing that showed things were flat lining. All the symptoms when you go through the symptoms of it, it is a great diagnosis anyway. I have a scar on my face here [00:54:00] from an infection that wouldn’t heal; 6 months, just didn’t want to get better. I just didn’t have the energy in my body or the something, the will to be at my best. That pushed a lot of exploration. I worked with a few … People come to me now and I worked with Ali Day, who won the Ironman series last year and he was diagnosed with chronic fatigue. Bouncing from doctor to doctor, not really getting better, not really getting any answers. We started working together and the next year he actually won the series which was amazing. A massive … I’m not taking credit for that but, I know the things that we worked on definitely played a part-

Stu:What sort of things did you do?

Keegan:I think the first thing is the purpose. You have to have a reason to get better. People can get really stuck with, “Okay, I’ve been diagnosed with chronic fatigue, this is who I am. I’m putting this hat on. I’m putting these clothes on. Everyday I show people my chronic fatigue.” That is a state that cannot be recovered from. I don’t care what you do nutritionally, I don’t care what you do in terms of anything. You have to change the belief that that’s something permanent, that that’s who you are, that can’t be your identity. That is very deep and very important. People say, “Yeah, that’s airy fairy stuff. Give me the details.” No, that is the biggest thing. Have a big reason why you need to be better and who you’re going to serve by being better and that will be a huge step. Just making that step can be enough for some people to just walk out of bed and be okay. 

For me, that decision was about serving the rugby league teams and on the mission to what has become Real MOVEMENT Project. That was why I got better. That forced me to look for the knowledge. Digestive function is just huge. If digestive function is low, you’re going to have less neural transmitters, you’re going to be bringing less nutrients into the body. We get nutrient manufacture in the intestines and gut as well; the stomach is not going to work properly. If those things are not working well … “Death begins in the gut” was a quote by Elie Metchnikoff, he was a Nobel peace prize [00:56:00] winner and he was right. It was a long time ago but, he was right.

Stu:How would you know that your digestive system isn’t functioning?

Keegan:You generally get some pretty strong symptoms around flatulence, pain, bloating. You’ll have signs of nutrient deficiencies. There’s lots of signs and symptoms that … The health of your hair, and your nails, and those sorts of things, your recovery from training. Generally, people will have a pretty good idea. If you get down to the details [crosstalk 00:56:29] you go to the toilet … What’s the consistency of the stool like? All those details are really important and they will tell you a lot. 

Once you’ve identified that there’s an issue there, there are some really good protocols for improving that. Fasting, I think is very valuable. GAPS diet is a really good one. It’s built around sort of broth, and then building into whole foods from there, and eliminating a lot of the highly allergenic stuff. I’m a big believer in gelatin and collagen. They’re an easier way. People say broth, “I’m going to be making that stuff all the time, and filtering it, and putting it in the fridge.” It’s not that hard but, I understand. Gelatin and collagen, and that sort of stuff is the easy way to get that done. That will not only help to rebuild the gut lining but, it’s also cleansing, it’s healing for the cells. There’s a lot of medical research going on into gelatin in the 30s and 40s but, then we had to shift to a pharmaceutical model. All that kind of medical thinking got squashed. 

Stu:Absolutely. I agree with that. That’s one of the things that’s one my menu twice a day. I’ll have a … I’ll make sure that I have a couple of nourishing … I think this is the stuff I’ve got right now. Boom.

Keegan:[crosstalk 00:57:48] Great Lakes is a quality brand. There’s another one, Gelatin something Australia, they have really good stuff as well.

Stu:That right. I think we’re … We love our muscle [00:58:00] meat as well. We do discard all the other meats that have all these beautiful, nourishing qualities about it. Mentioned organ meat to somebody and they just … their eyes roll back. We used to-

Keegan:The most valuable part.

Stu:Absolutely. We used to favor all of the good stuff with all of these amazing, nourishing, nutrients. Of course, it’s lean cuts and … Nowhere near as nourishing or beneficial for the body.

Keegan:I live in indigenous community in the Outback and we went hunting for kangaroo, we cooked him up in the traditional way. When the [roo 00:58:38] was ready, I open it up, the kids were in there with a cup scooping out the blood, which had been almost a stew of the organ nutrients, drinking that and loving it. Pulling out bits of spleen, bits of heart, bits of liver; I got a little bit of spleen gifted to me and it was like they were giving me gold. At the end, I was left with this brontosaurus leg of kangaroo. I thought, “They really like me” but, later I realized that the spleen was the gift and that big chunk of meat was “blegh”.

Stu:That stuff should be given to the dogs. It’s not favored at all.

Guy:That’s amazing. How long were you in the indigenous community for?

Keegan:7 months. 8 months, I think. [inaudible 00:59:24], it’s like 4 hours from Alice Springs. It’s a community of about 150 to 300 population and some transient movement in that. I worked as a youth worker there.

Guy:Had they been influenced by western society, at all?

Keegan:Sure, sure. The community was actually built when the railroad was going from Adelaide to Darwin. It was actually fenced off and the indigenous people weren’t allowed to go inside the facility so, it was built as a little town. A lot of [Afrikani 00:59:50] workers were [inaudible 00:59:48] with their camels to build that railroad so there’s actually a mix of some Afrikani blood with indigenous Outback, which is really interesting when you see [01:00:00] the different features of guys and girls. 

They lived in that community and it was tough. It was tough to see the conditions that they live in. It is definitely 3rd world in a lot of way but, most are on that purpose side of things and the mental side of things. Everything that they live for has shifted. There were people there who had seen white man there for the first time in the 20s but, they definitely had a lot of influence by that time. I went there, they had Tvs, and phones, and cars, and all that stuff. It relatively recent, they still do their men’s business. The men will have their front tooth knocked out to show that they’re men, to show that they’ve been through initiation. Those practices are still alive but they’re … They can also go into Alice Springs and be told that they have to get a job, or go o a nightclub, or … They’re in this between worlds that’s really complicated to say what the solution is but, things aren’t ideal there.

Guy:I always think of that movie. That sugar film that came out recently about the indigenous tribes. I don’t know if you’ve seen the film but, the-

Keegan:I did.

Guy:Yeah, because he did spend time there previously making a different movie and the western society and really influenced the diet. It was the highest selling village of Coca-Cola in Australia or something like that. The tragedy that went around it. 

Keegan:The shop was really limited. To get food from somewhere else from [inaudible 01:01:34] was a 3-4 hour trip It wasn’t an option for them. There was limited whole foods there. It was not uncommon to have chips and coke for 3 meals a day. The metal function at that … When you’re doing that, physical development is going to suffer. There were amazing athletes as well. It was really interesting from the athletic point of view. There’s [inaudible 01:01:56] selective pressure and behavioral towards coming extremely [01:02:00] [endurant 01:02:01], and powerful, and fast, and that’s sort of stuff was cool to see as well. 

Guy:That must have been an amazing chapter in your life, man. That’d be wonderful.

Stu:Just … I just want to jump back a little bit. We were talking about the gelatin and stuff like that …

Keegan:We did the digestive stuff, we did the mindset …

Stu:Yes, Anything else? Any other intervention strategies, protocols … Whole food, etc.?

Keegan:The movement and the breathing are the other 2 things. I guess breath is movement but, I believe that this [inaudible 01:02:30] method will really change a lot of people’s lives with doing this stuff. I have had some experience around cold exposure being life regenerating for people experiencing low levels of vitality. I don’t like the labels of chronic fatigue and whatnot. It’s a bunch of symptoms that we try to put a name on but, that’s pretty much all modern diseases. It’s like, “There’s disease, there’s dysfunction, there’s something that’s not right and we need to go back to right.”

There’s a continuum of all that stuff. If you’ve got certain blood sugar level, that’s not diabetes, and then at one point higher, “Okay you’ve got diabetes now.” It’s all on a continuum in a sliding scale. We just want you to slide back to where you are towards where your best day is, and then have your best day more often, and then shift that again. Many steps is a big thing. If people can say, “Do you sometimes I feel okay?” “Yeah sometimes I feel quite good.” “Well cool. We know that you can feel okay then, let’s just do that more often.”

The breathing .. The breathing and cold, I think is really valuable and, movement. Bringing some mobility in … I know people with chronic fatigue feel like they have no energy but, walking is so valuable. At whatever level you’re able to do. If you’re in water where there is no gravity, and being in that environment, and just moving; that circulation is going to be extremely valuable. You get that nutritious diet, you get the food coming into the system, you have the will to heal yourself and to be better, and then you circulate that and you do what humans have always done, you will [01:04:00] improve. I’ve seen it consistently and often. 

I have a lot of confidence that there’s always change. The body is always changing. There’s always possibility for us to reinvent ourselves. We reinvent ourselves every single day. We reinvent the whole system that we live in every single day. If we did everything differently then, their system would change overnight. That, knowledge of the ability to change as an individual, as a community, as a global community, I think that is something that we need to attach to and be empowered by. Empowering people that have whatever it is, chronic fatigue or other labels [inaudible 01:04:39]. Most common things that so many people are experiencing; dysfunction that shouldn’t be there. 

I believe that it can be undone but, it starts with empowerment. Basically the same steps, the same steps are going to be what gets you out of chronic fatigue but, they’re also going to be the things that take you to a lead performance. It’s mind, diet, movement, and then some recovery stuff. They’re the 4 pillars of what we do and the 5th thing is community. You can’t be successful, you can’t be high achieving, you can’t be super healthy without community. Social isolation is the biggest [inaudible 01:05:10] for disease. We have huge amounts of social isolation in the modern system so, getting around people who are doing great things and who have energy is going to be … That’s who you are. 

The Jim Rohn quote, “You’re the product of the 5 people you spend most time with.” It’s true but, people don’t take it literally enough. You are who you spend time with. If you want to get stronger, just spend time with strong people. Spend all day with them; I guarantee you you’re going to get stronger. You go and train in the gym where people are breaking world records, you may not break world record but, you’re going to be ridiculously ahead of the guy who’s training at a globo gym.

Stu:That’s right, yeah.

Keegan:Decide who you want to be and then go spend time with those guys.

Guy:It’s massive.

Stu:It’s proximity, isn’t it?

Guy:We’ve often spoke about that, haven’t we? From when we started 180, it’s like, “We  got to be around people that are going to inspire us and make us raise our bar over the years.” [01:06:00]

Keegan:Now the podcast has given you the chance to link up with so many great people and I’m really happy to join your list of guys. I love hanging out with you guys because you are these people. You’re the people who are doing something to make a difference in the world, you’ve got a business, you’re trying to fill in all the pieces of the puzzle; spiritually, physically … Great. Getting a great product out there. That’s who I want to be so, spending time with you is success for me. That’s progress, that’s what I want to be.

Guy:I appreciate it, Keegan.

Stu:That’s awesome. 

Guy:Mate, we have certain questions we ask everyone on the show before we wrap up. The first one you kind of answered, which was what did you eat yesterday? Which was …

Stu:It was nothing, was it?

Keegan:I had some charcoal, I had some clay, I had some tea. Tea is still in there for me.

Stu:What sort of tea did you have?

Keegan:-some level.

Stu:Green tea?

Keegan:I haven’t been having … I have had green [mate 01:06:53] tea twice. I like mate as well, [yerba mate 01:06:57] from Argentina but, yeah other ones as well, like ginger.

Guy: Can you explain the reason behind the charcoal? That’s just for people listening, just in case.

Keegan:Charcoal, activated charcoal draws out toxins. It had been used down the ages and it’s … It has an extremely high surface area to weight ratio, it’s a size ratio so, it’s gots lots of spaces for stuff to stick into. People with body odor and things like that will notice a difference with using charcoal. It’s used for flatulence, digestive issues but, when you’re detoxifying the cells are actually purging a lot of stuff that they want to get rid of. When you’re not bringing in protein, your cells will recycle any of the damaged proteins and get rid of them. I’ve also been having a sauna for half an hour. 40 to 50 degree heat to pull some more stuff out. Usually, you get headaches with that but using some things like the charcoal and the clay … I haven’t had headaches. Vitamin C and some antioxidant stuff.

Guy:How long you fasting for? [01:08:00]

Keegan:It’s been 3 and a half days now. I actually had a tea with a little bit of [inaudible 01:08:07] and a little bit of collagen just before I jumped on because I wanted to be at my best for this opportunity and I was really excited about it. It did seem to make me feel better. I was pretty weak and I think I’d have to go a bit longer to feel the buzz of fasting. It has felt good on and off but, just walking, walking around the block and walking up the stairs has been like, “Whoa, I’m pretty tired. I’m not doing it that well.” I think this is … My celebration from this will be having another tea like that. I’ll have some fat and protein over the next couple days. I did my ketogenic testing and I’m in the high range for ketones so, I think ‘ll stay in ketosis for a few more days.

Guy:Then introduce the foods back.

Stu:How do you test for ketones, Keegan? What method do you use?

Keegan:Ketonics device. If you go to Low Carb Down Under, they sell them on there. The breath one, there are urine and blood ones but, they’re very fiddly. They’re about 25 bucks so, not super cheap but-

Guy:Are they pretty accurate?

Keegan:The research is pretty good on them. That seems to be what a lot of the guys who love ketogenic life so …

Stu:[Jimmy More 01:09:20] is a big advocate for that one.

Keegan:Exactly. [crosstalk 01:09:25]

Guy:Okay. One other question. What’s the best piece of advice you’ve ever been given? Or to give?

Keegan:You are what you think about … You are what you think about. That’s the strongest thing. It’s all through the Bible, it’s all through the [inaudible 01:09:41], it’s all through … Every holy text you’re going to see, the Quran, you’re going to see it from Ralph Waldo Emerson, and Tony Robbins, and all these guys; modern, ancient, they’re all saying … Make a decision, concentrate on what you want. Don’t concentrate on what you don’t want. [01:10:00] Interesting quote from [Bob Proctor 01:10:01] is that, “It’s between prayers that counts”, “Most people do their praying between prayers”, something like that.  You may pray, you may have that time of thinking, “I’m grateful and life’s good”, but in-between that is what’s going to be important as well. 

You need to be concentrating and doing the things that feed your mind, feed your spirit all through the day, and when you do that, when you set a focus, you can’t go wrong. If you look back at your life, I’m sure the things that you’ve focused on have happened. Almost everybody you talk about their day experience and you’re like, “What were you thinking about that time? What were you concentrating on?” When you have a bad breakup and whatnot, you just get stuck in that thought and you just stay on that though train and run it over, and over again and that becomes who you are for that period of time. Be careful what you wish for … That’s where we start. Think about what your best case scenario is, if you don’t have a best case scenario, where are you going to get to?

Guy:You’re kind of free-falling, right? Then, you don’t know where it’s going to go.

Keegan:People get jealous that I have a gym and that I have the resources to study under the world’s best people in whatever field I want to study; it’s a decision that I made. I wrote it down and I focused on it, and I’ve done steps towards it everyday for a number of years. If you haven’t done that then, don’t be jealous. Another great quote is, “Envy is ignorance” from Ralph Waldo Emerson. Don’t be envious, just go and get it done. Put your own drink down, don’t follow someone else’s dream but, make a decision and from there it’s going to be a better life. 

Guy:Great answer, mate. Perfect.

Stu:Wise words.

Guy:Yeah. I’m a huge believer in that. What’s the future hold, mate? Got anything exciting coming up over the next year, 2016?

Keegan:All the stuff I’m doing is really exciting for me. I’m going to present in Spain, an island in France later in the year. [01:12:00] By [inaudible 01:12:01] so, I’m really excited about doing things again. I went over there last year but, bigger and better this year. I’m bringing over {Mitch Bike 01:12:07], who’s one of the coaches who I’ve been working with for almost 2 years, a year and a half. He’s going to come over and present with me, which is another step in the chapter; having guys who are ready to have an impact, and who I really like learning from. That’s really exciting for me. Going towards [inaudible 01:12:26] and Fiji, having a facility in Australia to invite people into to experience the things that we do. That’s really what I’m excited about in 2016. Who knows what else is in store for me but, I know where I’m going to so, things are going to keep opening up to make that happen. 

Guy:Yeah, mate thats amazing, that’s exciting. Last question, Keegan Smith, where do they go to find you? You’ve got a couple websites?

Keegan:Yeah, realmovementproject.com is the best one. I used to work out of coachkeegan.com and it’s still got some stuff on there but I don’t use it too much anymore. Realmovementproject.com, Real MOVEMENT Project on Facebook, or coach Keegan on Facebook. Real MOVEMENT on [Insta 01:13:14].

Guy:Instagram I was going to say. If they want to see what I’m seeing everyday with you doing all these great feats of gymnastic abilities, that’s be on the Real MOVEMENT Instagram?

Keegan:There’s Real MOVEMENT [inaudible 01:13:25] and Keegan Smith is the one that I’ve had initially, that one’s almost up to 20,000 so, still keep [inaudible 01:13:31] that one along. Real MOVEMENT is catching up though, and that’s good to see as well. We have a summary of what I believe in because people say, “How can I start?” Not necessarily ready  to come an do an internship or whatever. I’ve written down 10 key principles that have been the things that have helped me change my life and helped me go from unhappy, unhealthy and having poor performance to somewhere close to the opposite of that. [01:14:00] 

I Choose Movement is a campaign that we’re running. It’s 10 key principles. Movement is part of that but a lot of it’s around other principles like, simplifying life and be careful of what information you bring into your mind, and how you’re exposing yourself, too. It’s the holistic thing, it’s what I think of being the most valuable for me to improve the quality of my life so, pillars of what I teach. That would be a great place if someone feels excited about some of the things they’ve heard today. That would be a good next step to build some momentum and really become who they want to become. 

Guy:Mate, that was amazing. We’ll link to all the show notes anyway on our 180 website so, they’ll be there is people are listening to them … come from there. Mate, thanks so much for your time, Keegan. That was phenomenal.

Keegan:Great speech. Really appreciate it.

Stu:Really excited about showing this because there’s some absolute gems of information there and I would people to connect with you because you’ve got a wealth of knowledge. Thank you again.

Keegan:Awesome thank you guys.

Guy: Thanks, Keegan.

 

 

 

 

How the Law of Attraction Works; The Scientific Explanation

The above video is 4:22 minutes long.

Watch the full interview below or listen to the full episode on your iPhone HERE.

Guy: Do you remember the movie The Secret? Ever since that movie came out people were talking about creating their reality and attracting riches beyond their wildest dreams! All a bit woo woo?

Well who better person to ask than a neuroscientist and psychologist who studies brain function and how it interacts with the world. In other words, he shares with us how our thoughts and subconscious beliefs play a big role in the quality of our experience of life! 

Dr Jeffrey Fannin

 

Our special guest today is Dr Jeffrey Fannin. He holds a Ph.D. in Psychology, an MBA and a Bachelor of Science degree in Mass Communications. He is the founder and executive director for the Center for Cognitive Enhancement and Thought Genius, LLC.

Dr. Fannin has extensive experience training the brain for optimal brain performance working with head trauma, stroke, chronic pain, Attention Deficit Disorder (ADD/ADHD), anxiety disorders, depression, trauma recovery. His research and experience also extends into high performance training, such as: personal achievement, performance brainmapping for sports, enhancing leadership skills through brainwave entrainment; improving brain function and to enhance mental and emotional dexterity and personal transformation.

Full Interview: Tapping into the Law of Attraction, Subconscious Beliefs & Maximising Brain Power

Audio Version:

In This Episode:

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  • Where to start if you struggle with meditation
  • How we create our daily reality with our thoughts
  • How to calm down anxiety and mind chatter
  • How to create energy coherence throughout the body to feel energised
  • What brain mapping over 3000 advanced meditators over the last 3 years has taught him
  • And much much more…

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Full Transcript

Hey, this is Guy Lawrence of 180 Nutrition and welcome to today’s health sessions. We have an awesome guest for you today and his name is Dr. Jeffrey Fannin. Now, he’s the founder and executive director for the Center of Cognitive Enhancement and Thought Genius. Now, he’s also an international authority and speaker in the field of neuroscience research. In a nutshell, he’s a brain expert and understands the brain, how it operates. He has extensive experience training the brain essentially for optimal brain performance and he’s been doing this for 17 years.

It’s a podcast you’re going to have to hang on to your hats to a little bit and if it was the first time we had a brain expert on. Now, in a nutshell, he’s been working with people from such as like head traumas, attention deficit disorders, ADD, ADHD, anxiety disorders, depression, trauma recovery. He’s then worked on the other end of the scale for high performance training such as personal achievement, personal performance, brain mapping for sports, enhancing leadership skills and all this is through brain entrainment.

I have to say this is a podcast that goes in every direction totally and this one I’m definitely going to listen to again just to fully understand everything that was spoken about today. All I say is just keep an open mind and just absorb it and see how you go. There’s a lot of practical advice in there too.

Just to give a bit of background, I first met Dr. Fannin. I actually had a brain mapping consultation with him. I was fortunate enough to be in a Dr. Joe Dispenza workshop now a few months ago and if you’re not familiar who Dr. Joe Dispenza is, we actually interviewed him on the podcast a few months ago as well. I highly recommend you check that out because it’s going to be quite a correlation into today’s episode. Essentially, we went to basically a meditation boot camp, if you like, for four and a half days and they brought a team of scientists [00:02:00] in and measured the activity of the brain and the coherence and what was going on within the body. That was Dr. Fannin’s role so I got to know him them and then I’d have consultations since. It’s just been blowing me away with the information I’ve learned from it and now I’m just trying to bring it back in and apply it to my daily life because that’s what we want to do. You want to try and be the best version of yourself and move forward with that.

If ever you’re wondering why we think negative thoughts, why we can be in a state of anxiety half the time, why do we do the things we do even though we don’t want to be doing them and we have bad habits and all sorts and all sorts and react to situations when we don’t necessarily want to, then Dr. Jeff Fannin is going to certainly explain a lot of that today.

Strap yourself in and enjoy. All right, let’s go ahead to Dr. Jeff Fannin.

Hi, this is Guy Lawrence. I’m joined with Stuart Cooke as always. Hi Stuart.

Stu:                  Hello mate.

Guy:                  And our fanstastic guest today is Dr. Jeffrey Fannin. Jeffrey, welcome to the show.

Jeff:                  Hi, it’s a pleasure to be here. Thank you so much for having me on.

Guy:                  It’s greatly appreciated. Now you’re actually our first brain specialist so I think you need to go easy on us a little bit today, okay?

Jeff:                  I’ll try and do that, yeah.

Guy:                  It does get me thinking, if you sat in an airplane next to a complete stranger and they asked you what you did for a living, how would you answer that?

Jeff:                  That happens to me more frequently than you think. We might be at a dinner party or on an airplane or something like that and it always gets around to what do you do. I used to answer that in a variety of ways and I’ve tried to simplify it. Now I explain to people I’m a neuroscientist. Then they get this deer in the headlights look, just like oh my good, this guy’s reading my brain. Then they want to know more about that and so we ensue with that conversation. What does [00:04:00] that mean exactly?

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We measure brainwave activity and we do that through brain mapping. We do an EEG, electroencephalogram, and then we will convert that into a quantitative EEG which means that we look at all these little heads and the colors on there tells us what’s going on in the brain. With these consults that I do everyday for people all around the world that have been to one of Dr. Joe Dispenza’s events and we do brain mapping on them and then I can do an interpretation. We use a GoToMeeting like what we’re doing on Skype here. I bring up their brain map and I can show them here’s what’s working for you, here’s what’s not working for you.

We even have a lot of signatures from people who are highly intuitive and I’ll show them that signature and ask them a question, do you think that you’re intuitive and the stories I get after that are just amazing. Well, yeah, it comes out in this way and that way and so I’ll show them the pattern of here’s the part that is what we call clairsentient or you know things about people but you don’t know how you know it. Then I’ll show them the signature on the other side of the brain of this is when people are able to interpret other people’s emotional states and you can do that quite readily. Then they’ll have a lot of stories about that.

Everybody has that ability. The question is do people tend to cultivate that and so with these meditators that we work with all around the world, the one thing that I’m finding that’s really fascinating to me is when we look at their brain map that there are these markers. There’s about 12 markers and we see a great deal in consistency. Over the last three years that we’ve measured them [00:06:00] at these events, probably close to 3,000 people, and talking with them we see the same kinds of signatures. Some are more defined than other but these people have the same markers and those markers really are the starting point where the magic begins to happen for a lot of these people.

We measure people who have actually inter-dimensional experiences. They have beings that visit them during these events. We have a lot of people who have been able to do healing. We’ve got a lot of stories in Dr. Joe’s book You Are the Placebo: Making Your Mind Matter and a bunch of brain cases in there where people have gotten rid of brain tumors, people who have lessened the effects of Parkinson’s disease or Hashimoto’s disease. Over the years, we hear a lot of that going on.

Guy:                  To pull it back a bit from that just to get a bit of background on what you do. I know you’ve been doing this a long time. I think it’s about 17 years.

Jeff:                  Yeah, over 17 years now.

Guy:                  We’re always interested to find out a little bit about the journey because I knew you used to be a pilot. Is that correct?

Jeff:                  That’s true. In fact my keen ambition for a long time was to be an astronaut. At one time I had an appointment to the US Air Force Academy. My cousin was a former governor and senator of Arizona where I live. I didn’t live in Arizona at that time but my grades were good enough to capture an appointment to the Air Force Academy. Then the Vietnam War is [00:08:00] pretty heavy during that time. I didn’t know if I really wanted to be in the military. I want to be an astronaut. That was pretty clear from the time I was about nine or ten years old. I wrote letters to the Mercury astronauts back then. They actually sent me letters back. Their secretaries probably signed them but I cherish them and had a little scrapbook with their pictures and followed all the Mercury stuff.

When it got to the point of having to decide whether I was going to go into the Air Force Academy I didn’t know if I really wanted to have a career in the military. I ended up … They had a banquet where we got a chance to talk to a lot of the cadets and whatnot there. They explained what goes on. I got some bad advice from my father. He was on a submarine during World War II and he wanted me to go in the navy. I didn’t really want to be in service at all but decided that I was going to opt out of going to the academy. Then I went the long way around and became a pilot and used to fly tours of Grand Canyon, Lake Tahoe, Monument Valley, fire attack to the forest service, doing all of that. Then got my self to the airlines from that job and was with US Air and flying the tours and stuff like that.

Then I came around to getting a career in the airlines and got on with US Air and stayed there for a few years. I was based in Los Angeles, at LAX, living in Phoenix. Some people commute an hour to work in their car. I would go to the airport, get up the cockpit and the jump seat and commute an hour to work that [00:10:00] way. When they started having layoffs in the early ‘90s and my seniority number was in the middle of the stack so the first layoff that dropped me to the bottom of the stack and that was no fun because then I’d have to almost everyday go over to LAX and sit in the pilot lounge for several days in case they needed another crew and then you’d have to go out. It was just skuzzy that way.

Then they had another layoff and that dropped me out of the system. At that point I knew it’d be at least two or three years with the way the airline industry was going there in the ‘90s before I could get back in. At that time I decided I really want to follow more of this brain activity. A lot of guys that I would fly with, they said, I love flying with you because it’s like going to a Tony Robbins seminar in the cockpit because we’d talk about all this stuff that I was so passionate about and learning. That’s when I went back and got my PhD in psychology and then decided to go down this track and learned about brain mapping. After I got my PhD and started working with people and doing counseling and I decided there’s a lot of these people, they don’t really want to get well so I’m going to work with high performance with authors, professional athletes, people like that.

That was good and they’re a real quirky bunch. They want to do it but they don’t want to anybody to know they’re doing it.

Guy:                  Like it’s a secret weapon or something.

Jeff:                  Yeah, exactly. That’s exactly the way. If I’ve got an edge I don’t want you to know that I got an edge which is really interesting point of view. Anyway, from there I learned more about brain mapping and that really flipped my switch because the more [00:12:00] I learned about it the more I found out that there was to know and went down that road and then eventually met up with Dr. Dispenza. When we first got together it’s really a funny story of how we did get together. That I was speaking at an event of another friend of mind, Greg Reid, that does Secret Knock. He would bring me in periodically, still does, to do what I call brain magic from the stage.

We would put somebody’s brain live up on a big screen and I would show how they change subconscious belief patterns instantly and be able to show a whole bunch of different things. We would always have fun with that. While I was doing one of these, afterwards Doug caught my attention. He said, hey, come here. I need to talk to you. We started talking about the brain and what it does. Somehow we got on a subject of people that I wanted to meet and I said I have two people on the top of my list. One is Gregg Braden and the other is Dr. Joe Dispenza. I really want to meet these guys. He says, well I do work with Dr. Joe. He says, maybe we could get together on a Skype call or something. That sounded a lot to me like have your people call my people and we’ll do lunch kind of thing but it actually happened.

We got together and talked and Joe invited me up to the Seattle area. He was having a training with a bunch of his instructors. We started doing brain maps on all of them and I’m sitting there telling him all about these things that I could see on the screen. Then later that night when we’re having dinner, he said I’d been looking for somebody like you for three years.

I left out a piece of the story that’s really quite amusing here. That at the time I was actually reading Dr. Joe’s book, the Breaking the Habit of Being [00:14:00] Yourself and just mesmerized by the book. I had given Doug some of the papers that we had published from work that we had done at West Point which is another amusing thing that here I would have gone to the Air Force Academy and done that. Then I end up roundabout getting involved with a research team of Arizona State University and going to West Point and teaching them how to use their brains.

Guy:                  Wow, that’s quite a journey.

Jeff:                  Anyway, back to the story. Dr. Joe went to Doug and he was reading some of these papers that we published. He says, I don’t care what you have to do. Get me an appointment with this guy. I was doing the same thing. I went to Doug and I said Doug, you got to get me an appointment with him. This book is fascinating. Here we were both trying to connect then we connected and I went up to Seattle. From there he was getting ready to do one of his advanced meditative events here in Arizona so we hooked up with that. We didn’t even know whether we could measure anything. We just thought, hey, let’s get it a try so we did and we thought we measured something. Then the next event we did another one, we found more and more and more and so this thing has evolved to the point where it’s not uncommon for us to have 650 people in the room and I was brain mapping about 350 of those people during a five-day event.

Stu:                  You’ve spoken about the brain mapping and all of the analysis and the reporting that you would undergo while you’re doing that. Is that neurofeedback? Is that how you’d term …

Jeff:                  No, that’s very different. The brain mapping, you’re just measuring what’s going on in the brain under different conditions. Neurofeedback is when we are training the brain. Let’s suppose that we [00:16:00] see a very high elevation at some point in the brain. Let’s say it’s in the back of the brain, we see a lot of beta. That’s usually a pattern that’s consistent with anxiety. If we want to reduce that anxiety, we will set up a protocol to train the brain. We put the electrodes on the head and now with a lot of stuff we do, we put the cap on the head like we’re doing the brain mapping but we’re doing the brain training where we can train 5700 variables all at once.

You have to understand one of the basic elements of the brain. We have our thinking cortex, or the thinking part of our brain, it processes information at 40 bits per second. When you look at the subcortex, the subcortical region of the brain, it can process 40 million bits per second.

Guy:                  When you say subcortex, is that like the subconsciousness?

Jeff:                  That’s right, yeah. You can think of it that way. It can process a lot of information that we are not aware of. When we’re training the brain, let’s imagine that my finger here is like a thermometer of information going up and down. We have all of that high beta in the back of the brain that is consistent with the anxiety. We would then put a threshold on that so that would be where that tops out kind of like right there. Then if we want the brain to produce more of whatever it is, every time it goes above the threshold we’ll give it a reward. Every time it stays, if we wanted to produce less, every time it stays below that, then we’ll give the reward. The question is, what is the reward?

We can give it sound, ding, ding, ding, ding, ding kind of thing. There’s a part of the brain called the nucleus accumbens and that’s how we learn everything. If this then this. That’s how we learned. Night follows day. Our brain [00:18:00] is very simplistic in that process. When the brain is producing these frequencies and we give it this reward, ding, ding, ding, ding, every time it stays below the threshold, the brain goes oh, okay, I’m going to do that and so it does it over and over and over and over and over again. That’s called operant conditioning.

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What that does in the brain is it causes new dendrites to form and new neural pathways developed. That’s what is rewiring the brain. It’s the same thing as when you create a habit. They say it takes 21 days to create a habit. It takes 21 days for those neural pathways to entropy or to stop working.

Stu:                  Nowadays, we’re living in a society where we got signals coming from everywhere. We’ve got internet and mobile phone and constant chatter in our brains and a lot of us becoming more anxious and you’ve probably heard the term monkey mind, this endlessly chattering of the mind, never shuts off. How can we use your strategies to tackle this?

Because I know that sleep, for instance, can be an issue for people where their brains just don’t shut off and also mood, things like that. What can you do?

Jeff:                  Let’s talk about the two separate issues there. Let’s talk about the sleep first because that affects a lot of people. I think first of all, we’re … Let me put the sleep aside and lay some groundwork here. I think what happens with a lot of people, like you say we live in a society now where a lot of information is coming at us. Everybody’s got all kinds of gadgets that they use. Our brain is now evolving to a new element.

What happens is with all of that information that’s coming to us, we haven’t learned how to manage that information and so that’s why my [00:20:00] book coming out is called Help! My Thoughts Are Holding Me Hostage. That’s also the name of my radio show that I have recently.

The point being is as our brains are evolving to a new element, getting into the sleep issue for sure here. When we see a lot of activity in the front part of the brain, in what we call delta. The brain is producing a lot of frequencies all the time. Delta, theta, alpha, beta, a lot of people have heard those but they are faster in frequency. For example, when delta is the dominant factor that’s when you’re asleep. Here you are trying to get to sleep and you have all these beta or delta activity in the front, that’s when people’s sleep is disrupted. Their brain, that monkey mind in the brain so there you have busy mind, tossing and turning, they can’t shut some of that stuff off.

With the brain training or the neurofeedback that we use, we train the neurons to stop doing that and move towards normal and then they sleep better or they get rid of restless legs syndrome, stuff like that.

Stu:                  Is that a lengthy process of training or is it something that you can do quite quickly?

Jeff:                  The answer to that is yes. It depends on what modality that …

Stu:                  All of the above.

Jeff:                  Yeah. It’s like is it nature or is it nurture and scientifically, we know the answer to that is yes. It is both nature and nurture. To answer specifically your question, how long does it take, if we’re using neurofeedback only, then we find that it’s usually a four to five month process so when we’re working with sleep issues or attention deficit disorder or anxiety depression.

Neurofeedback has been around basically since the ‘60s [00:22:00] in working with that and now we’re coming into an era of energy-medicine integration and so we’re working a lot with stuff like that. Some of the research that we have been doing recently and seeing elements of the brain change very quickly. Meditation is another thing that people are able to change these elements to their brain.

I’ll give you an example of some of the things that we have done just in the way of research. We would find people … I had a person that we did an experiment with. She had a lot of that beta in the back of the brain, a lot of anxiety and stuff like that. We did a 30-day process with this person. Had her meditate for roughly 30 minutes a day doing … She would average that. Some days were longer meditation, some days were shorter, but as an average 30 minutes every day for 30 days and then we asked her to use what’s called a focused intention. She would at some point in her meditate … Well let me back up a little bit.

There is a process that Dr. Joe teaches about pulling energy up through the energy centers of the body, what we would call the chakras if you will. You pull this energy with this breathing technique up through your body and hold the energy there and then the energy is able to do things in your body. She would do maybe five or six of those breathing techniques before she started her meditation. Then at some point in her meditation she would use the intention. She would visualize the red areas in the back of her brain and we had her, just give her brain very simple instructions and that’s the intention. I would prefer the red to be green.

I didn’t say, okay, [00:24:00] I want to nucleus accumbens to do this and go in through the chiasm. It didn’t have to do that. Very simple instruction, I prefer the red to be green. We brain mapped her in 30 days later, after she had done that done that for 30 days and guess what, the red is green and her anxiety was reduced.

Stu:                  Do you … Sorry, guy, just one quickie. Do you support your techniques with any nutritional or supplements during this process?

Jeff:                  Absolutely. Nutrition is so vital in all of this. We’re starting to see where people are enhancing their internal capabilities. Let me come back to that particular issue but I need to lay some more groundwork. Guy looks like he’s going to explode if we don’t let him ask the question in.

Guy:                  The only point I was going to raise was, there’s a lot of people who might be suffering anxiety or monkey mind, can’t switch off. Actually to get them to sit down for even five minutes to just be still is a massive task. Because then the [crosstalk 00:25:16]

Jeff:                  That’s what I’m going to share with you, some other information. We just finished doing a six month-long project with a group called access consciousness. If people aren’t familiar with that, go google that and you’ll see that for 20 plus years they’ve been out there working with people in order to do a process called the bars.

Now I have never heard of this process called the bars. Again, I was doing my thing at Greg Reid and the Secret Knock and when I showed up and they are big fans of this and so Greg’s wife, Allen said, “Oh, oh you’re here. We got to connect you up with Gary and Dane and you’ve got [00:26:00] to do this brain map on the bars.” It’s like, “Okay, all right, yeah, that’s good, fine. I’ll do it.”

I’d never heard of that and so we did the brain maps on a few people that were having their bars run and then I was supposed to speak about it at 8:00 the next morning. Well, that’s kind of a dangerous proposition. Measuring something you’ve never measured before and then you’re going to get up on stage in front of 300 people and you’re going to talk about it, you know, when I’ve never heard of this thing.

By the time I get back to the hotel after dinner and stuff it was kind of late and I was tired. I need my full brain faculties to do that. We processed it and by 3 in the morning, I’m looking at this stuff and my jaw is just dropping. I’m going, whoa, brains of my world don’t do this. There is something up here. That’s when I measured it in a whole bunch of different ways, then got up and talked about it. I was just so excited. There’s a YouTube of me out there talking about that, that’s really amazing. From that we decided to do this full out, full blown study at a very high level and we’ve just gotten that.

This bars process they use acupressure so they put their fingers on the head and the acupressure causes the energy in the brain to begin to move and flow. Everybody has areas that get blocked but the energy is not flowing and that’s what slows down some of these process. Now as we look at energy medicine and energy healing and energy psychology, that’s the kind of stuff that we’re dealing with, we found that people’s energy align a great deal and some of these elements that we would see in their brain maps would disappear like in an hour and a half. [00:28:00] Now explain that to me.

When you’re talking about energy, that’s what’s going on in the brain. There’s a graphic that I use in a lot of my lectures and it’s called the thalamic gate. At the top of the thalamus and the brain is a little almond shaped thing right in the center of the brain and it regulates a lot of the frequencies that go on in our brain, in our body. At the top of the thalamus there’s a set of what’s called reticular cells. These reticular cells, a function of that is to allow cells to bind to the top of the thalamus so that other cells can then, like axonal columnar cells can develop out of that through the cortex up through from a subcortex into the thinking part of the brain and it comes out right here, the top center of our head which is basically the crown chakra.

What tends to happen here is that we look at energy in the field, in the morphogenetic field, the collective unconscious, whatever you want to call it. We call that oscillation. That energy is vibrating. We live in a vibrational universe and we are vibrational beings. This energy then comes down through the crown chakra, through the thalamic gate, gets into the thalamus and then it begins to resonate. That’s the energy in the cells of our body so there’s communication that goes on. When people have energy that is not flowing or that is blocked, that’s where we find that disease occurs. All disease is nothing more than disregulated energy. When you line the energy and the brain knows how to regulate itself then you get that regulation flowing then these conditions that we see, why is it that people that come to these events … one guy had a brain tumor and he’d been to two events and then he went [00:30:00] to have his brain scanned again at the MD Anderson Cancer Center in Houston.

When they came back in to give him the results, they said we can find no trace of the tumor and they said, come back in a couple more intervals and they still couldn’t find it. Why people get rid of the affects of Parkinson’s disease? We’ve seen brain elements change to help brain injury. I worked with professional athletes, football players in particular, that have brain injuries and we’re seeing some amazing changes on that. We’re moving into a new era where it’s going to change the way we understand healing in the world.

Stu:                  I just had a thought that occurred to me when you were speaking about the energy and how it moves from the top of the head all the way down to the different states of the body. Can we disrupt that energy flow with modern day devices? For instance …

Jeff:                  Yes, actually that does happen. I was doing some work with a physicist, Yury Kronn, and we were looking at cellphone emissions. The interesting thing about the cellphone industry is that you have usually three or four transmitters in the phone and they only have to report the lowest emission from any four of those so the other three could be very high.

He has developed a process where he can infuse subtle energy into like a sticker and we measure this subtle energy in a lot of different components. When you look at subtle energy and what is subtle energy, it is the energy that is really … that commands of the universe. When you see these pictures of a galaxy [00:32:00] and the galaxy is spinning, what makes the galaxy move? It’s subtle energy. The universe is made up of total subtle energy.

One little demonstration that I do all the time is, and it’s sitting on the corner of my desk, is a Tesla globe where you put your fingers on that and you get all these sparks that are going on in there. If I take a CFL light bulb and I hold it away from the globe where the energy is, that light bulb with light up. What causes that to light up? It is subtle energy and so we are part of that energy field. You and I are connected through quantum entanglement. We are part of each other and so it’s that. I’ve always wondered how when you watch a flock of birds or a school of fish and they’re all going along and now all of a sudden they change direction. How do they do that?

Is it the lead fish goes I’m turning left now and shoosh, off they go? No, it is the vibration in the field. Now let me add something to that and that is, how do we create our own reality because that’s all part of this? Again, in a lot of my lectures I talk about your thoughts. If you have a thought whether it’s a wanted thought or an unwanted thought, it doesn’t matter, the principle is the same. If you have a thought and you hold that thought for 17 seconds and that thought has a vibration energy to it, the law of attraction says that other energy that is like that will be attracted to it. Thoughts begin to come in. If I’m having a negative thought, an unwanted thought and I keep thinking about it, that’s … I’ll give you an illustration here in a second but if you hold that for 17 seconds, 17 more seconds, 17, you get to 68 [00:34:00] seconds. It now has amassed enough energy through a principle that’s called constructive interference that amassed enough energy that it can now affect particle matter. That is how we create our own reality.

Whatever your intention, whatever you’re putting out there, let’s say for example, I’m driving down the highway and I’m in this energy field of content and happiness and love and joy and feeling good and some knucklehead cuts me off. Now I’m vibrating angry energy and I’ve dropped down here. If I’m holding that energy for 68 seconds and I go back to the office and I’m telling the people here, this guy cut me off and I got so angry, he doesn’t even belong on the road.

Now I’ve held it for several hours and I go home and my wife’s fixing dinner and she says, could you go to the store and pick up a few items for me? It’s like, yeah, okay, it gives me more time to think about this knucklehead. I go to the store, get three items and I pick up the three items and go up to the register. Now I’ve been doing this, vibrating this for several hours and I get up to the cash register and there’s a guy in front of me in the express line that has 38 items. Coincidence, not hardly. That’s the energy that I have attracted to myself and I start attracting and we start living these patterns over and over again depending on what we think about if we just understand the principle, if I start changing my thought patterns I will change what happens to me.

You talk to people who maybe have an intention, they want more money and so they’re thinking consciously, I want more money, I want more money, I want more money. They’re putting that in the field and maybe they have a subconscious belief that says you don’t deserve more money. That’s what actually being broadcast in the field and their energy is not lined up so they’re not attracting [00:36:00] the things that they actually desire. Then there are those people who can line that up and it’s like wow, their life is magic, and it’s because they had learned how to manage this energy, not only physiologically in their body but through the thought processes and how to interact with the universal field. That makes sense to you?

Guy:                  It does. That’s like the scientific version of [crosstalk 00:36:24] … Go on, Stu.

Stu:                  If I was to sum that up, would it be we really should try and think happy thoughts?

Jeff:                  In a perfect world that would be great but that’s not what really happens. Seventy-five percent of our thoughts are negative. I don’t know if you knew that or not but …

Guy:                  We’ve got a question right here because I read somewhere that we have over 50,000 thoughts a day.

Jeff:                  Well, it’s actually higher than that. It’s more like 600,000. It’s more like what you have consciously aware of.

Guy:                  Wow, and then the majority are repetitive and negative.

Jeff:                  Yeah and they’re playing all the time and they’re in your subconscious so how do those get there? A belief is nothing more than a thought that you have over and over again. As you keep having those thoughts, that becomes ingrained or implanted in your subconscious and those are the things … If you want to know what’s on your subsconscious mind, look at your behavior. If it’s like, whoa, I have this behavior I don’t like. Well, that’s probably what your subconscious is about.

Now we have a device, I sent it to the other room, but it’s a headband that when you put it on, it has four electrodes, two in the front and then two behind your ears. All you have to do is think about something and it will let you know what your subconscious perception of that is and also what your emotions are, whether you have positive or [00:38:00] negative emotion.

We use this a lot with a program that we’re doing with Midwestern University Medical University and working with veterans that have PTSD and traumatic brain injury, also first responders and professional athletes that have injury. We can help them see what that is and you can literally use this to help train your brain.

Are you familiar with Mind Movies? Have you ever heard of Mind Movies?

Guy:                  I’ve heard of it.

Jeff:                  Natalie Ledwell is one of the founders of Mind Movies and it’s like vision boards on steroids. When we set somebody up with one of these, we also set them up with a subscription to the Mind Movies so you can have your own pictures, sayings, your own video and create a mind movie so that like when I meditate I will watch my mind movie before I go into meditation and then after I come out.

We’ve got some scientific brain maps of people one of the first times that we encountered this. We do like … some of the people we measured at Dr. Joe’s events, we’ll do pre and post so before the event begins and then we measure them again afterwards and look at the changes in their brain. We’re doing one of these pre and post readings with this gal and seeing the EEG going all over the place just like oh-oh, what’s wrong with that. It must be a bad electrode or what. I’m fiddling with stuff and then afterwards, I got her out in the outside of the room there and asked her, I said, “Tell me about what was happening there,” and she says, “Oh, I was just thinking about my mind movie.”

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She wasn’t actually watching it, she was thinking about it and it was so real to her she was having that [00:40:00] experience while we were mapping her brain. Now we have literally thousands of those where we have measured people going through that process and so there’s a great deal of power and energy in the brain that happens when you are focusing on this. If a person wants to begin to train their brain, that’s why we now have these tools.

Another one that we’re working on is this guy right here. It’s a 16-channel that will allow people to do brain mapping and brain training from their smartphone, their tablet, or their computer anywhere in the world.

Stu:                  If I wanted to do that at home and let’s just say I ordered a rogue kit off the internet, could I potentially do more harm than good?

Jeff:                  Yeah.

Stu:                  I’m sitting there and I’m putting this thing on and all of a sudden, I wet my pants, I don’t know why.

Jeff:                  Or you start quacking like a duck. That could be a little unnerving. Anything that you can train you can untrain and that’s what we call neuroplasticy in the brain. With the training that we teach the brain, I mean you can train yourself with bad habits. You know anybody that has bad habits? Yeah, we all know people. How did they get the bad habits? They train themselves. Can they train themselves out of a bad habit?

Yeah. I don’t know that you would get to the point of putting one of these on and wetting your pants. Here’s what happens when we’re working with that. We create what’s called a protocol or a set of instructions of what we want the brain to do. Maybe this is improving memory or improving your sleep or something like that. There’s a set of instructions that we create for the [00:42:00] brain.

When you put one of these devices on and then you select the brain training side of the application, it’s then going to go into a learning mode. You select learning mode. Imagine that there is cube in a tunnel and it’s suspended in space and what you want that cube to do is you want it to rotate counterclockwise. That’s the event that we want to have happen. You put it in learning mode and you’re thinking about rotate counterclockwise, rotate counterclockwise, and then you could set up neutral where it’s not doing anything.

Then you go into … It takes about eight seconds for your brain to learn that. It records the brain patterns of what you’re doing and then when you select the training mode and you start thinking about, I want that cube to rotate so you’re focusing on the cube and all of a sudden it will start to rotate counterclockwise and then you can control it, go neutral and it will stop.

Now I want it to rotate the other way or I want it to go in and out of the tunnel or I want it to disappear. You can create all of those conditions. We have the ability now to measure things in the brain and put them into a practical application. That’s where we are in the technological field of learning how to train our brains where you can begin to understand, what are some of the subconscious patterns that I’m feeding my brain? How can I train it to do higher and better things? How can I create a better reality for myself? How can I sleep better? How can … you know?

Going back to your question about nutrition, if you’re feeding your body really crappie stuff, guess what you’re going to get? A bunch of blockages and it’s going to cause the cells to react in a certain way. Eating healthy, having good [00:44:00] supplements, there is good food and then there is not so good food. You don’t want to live on a diet of, pardon the commercial here, you don’t want to live on a diet of Twinkies, probably not going to help you. You need a little more protein than just those carbs there or the sugar, so having that balanced nutrition is going to make a big difference.

Much of what we were thought about nutrition, when I was growing up the pyramid and the food groups and all of that, we didn’t know any better and so …

Stu:                  No, we didn’t. We like to use the power of our brain in this company at least and we turn that pyramid by just sheer thought upside down, so all the good stuff’s at the top and all the bad stuff’s at the bottom.

Just thinking about, if I’m at home right now, we’ve got our listeners out there and they just want to be, they want to be the best person of themselves or the best version of themselves should I say. I’ve listened to what you said about the subconscious mind and the ability that we can have to change these thoughts and try and become happier. What can I do at home? Almost like a hack or practical tools that I can apply perhaps everyday without having access to machinery, services and the like. Is there anything that I can do? You touched on meditation before.

Jeff:                  Meditation is one of the best things that you can do and there’s a lot of different ways to meditate out there. Some may get you a little further along. I think since we worked with thousands of advanced meditators over the last three years, we’re beginning to understand more about that. There’s a process called [00:46:00] mindfulness and there’s some book out there about mindfulness and if you can start to live present in the moment, that’s one of the best things that you can do. Also, be aware of your thoughts.

Am I getting caught up in these thought loops or can I break that pattern and say, no, I don’t want to be thinking about that because I know what the effect of that is going to have so I’m going to think more about … and let me give you some additional information here. We talked earlier about the negative thoughts and it’s important that people understand that the contrast in the world is very important, the yin and the yang kind of thing.

When we have negative thoughts, that’s really helping us because we understand what it is we don’t want which then allows us to put our emphasis or our focus on what we do want but you’ve got to have the contrast in order to do that. The contrast gives us focus and if people understand that basic principle then when you start having these thoughts about what you don’t want in your life then step back and say, okay, if that’s what I don’t want, then what is it I do want?  Oh, this is what I do want.

Then you start putting that energy into that and that’s what’s going to be begin to materialize in the world.

Stu:                  I understand.

Guy:                  The first thing is for you to be aware.

Jeff:                  You don’t need a gadget to do that.

Guy:                  Nearly every person I speak to though, Jeff, and if meditation comes up in the topic, nearly every person I speak to are pretty much having struggle with it.

Jeff:                  They don’t know how to meditate.

Guy:                  And to sit down for even, like you said, five minutes. What would your tip be for that? Even just to go this is what you need to do for five minutes a day to start, whatever.

Jeff:                  It’s like training a dog. You want the dog to sit and stay. In the very first part, you have to teach the dog to sit, right? Put your butt down on the [00:48:00] floor here and then it’s like stay and then you walk a little ways away. Sit, stay, and then after doing that again and again and again and again, the dog finally gets the idea of sit and stay.

Your brain is no different than that. You get into a meditation and you get all of this stuff going on and it’s like teaching your brain, sit, stay. No, we don’t do that. Quiet, quiet, and if you could only hold it for five seconds, great then the next time hold it for 10 seconds, 20 seconds, a minute and that’s how people build up their ability and at the same time trying to understand, okay, that business in my brain, all of that information that’s going on, I want that to be quiet.

Give your brain simple instructions, I would prefer when I’m in this meditation so you’re getting down and you’re actually cycling between theta and alpha. Theta is a very creative state, alpha is what we call sensorial rest where you are alert, that you are aware of what’s going on. We teach people how to cycle between theta and alpha. As they do that over and over and over again, new dendrites form, new pathways develop and that’s then what fires. People can do that at home if they’re willing to put in the work. Some people say I can’t do it. Yeah, you got decades of your brain running wild so wild dog, horse, wild brain, same thing.

Guy:                  Is there an optimum time to do it?

Jeff:                  I’m sorry?

Guy:                  Is there an optimum time to do it like get up first thing in the morning or it doesn’t matter what time if you want to just …

Jeff:                  It doesn’t matter. You do it multiple times a day, the morning … I prefer to do mine in the morning because I’m better. When I get 9, [00:50:00] 10:00 at night, I’m like a NiCad battery, I just kind of and I’d sleep. Yeah, I’m done. I usually will get up 3:34 in the morning and meditate for two hours. I never could do that before.

My brain, talking about all this beta in the back of the brain, my brain was like that. I didn’t even know what quiet was until I trained that out of my brain and now I have the ability to be quiet for long periods of time and be able to experience the value of connecting with the universe to find out what I want to find out.

Stu:                  You mentioned, you touched before on supplementation to help your brain state. Would you recommend any particular supplementation?

Jeff:                  There’s the two key factors that will help, are melatonin and serotonin. You take a little bit of melatonin at night, that can help and the one thing that I think messes people up when they’re dealing with that is they think more is better. It’s like, well, I’m not getting the effect I want. Three milligrams is about the max you want to take, less is better.

If you’re still awake after 30 minutes, you’re not getting drowsy, then take a little bit less, take half of that and that will help. Serotonin should be taken in the day, that’s what’s going to help you perform better as you go along. You want antioxidants, fish oil and stuff like that. Paying attention to what your body needs. Now some people really should go to their physician and have their blood drawn and look, see if they have any deficiency in zinc or some of the minerals because this is about bringing [00:52:00] your body and your nutrition into alignment so that that’s the way you live everyday and staying in balances.

This is all about staying in balance about not only the energy in your body but help the cells of your body by eating right and exercising. It doesn’t take a lot.

Stu:                  That’s right. If you’re talking about drawing blood as well and looking for deficiencies, it might be worthy to run a hormone panel on your blood as well because your hormones are going to participate.

Jeff:                  Absolutely. You can have all kinds of things that are out of balance and so if people recognize, the key here is to get both my body, my brain aligned with energy so that I can interact with the energy field around me. Everybody has the ability for intuition and that’s one of the things we see in the brain mapping, people who are highly intuitive because they do exactly that. They care about their nutrition, they care about the bodies, they do what they need to do to sleep well, to meditate, to stay in balance, they know when they’re out of balance, what to do to get back in balance, how to get grounded, there’s all of those kinds of things.

Stu:                  Got it. To you what strategies do you personally implement yourself to stay on top of brain health?

Jeff:                  I eat a lot of Twinkies and chocolate.

Stu:                  Perfect, we’ll stop there.

Jeff:                  No. Actually, I listen to my body and it will tell me what it is that I need and so a lot of it is just some education, basic education, of nutrition and things like that. Now I’m getting older, I just turned 65 [00:54:00] this year and so testosterone tends to be an element. I take a supplement that I get at Costco that deals with testosterone supplementation so I’m not dragging myself around all day feeling tired and lethargic. That really helps and it also has a lot of the B vitamins, B6, B12, be healthy. That’s in there as well.

Those kinds of things are really helpful and at different stages of life you might need different things or different conditions depending on how far out of balance you are. I’m not on any kind of medication. The only thing I take are these supplements and they work well for me. Other supplements people might need but it’s about being aware. If you’re not aware of those things, go to a naturopath and have them give you some instruction on it.

Stu:                  Excellent.

Guy:                  Do you ever get stressed these days, Jeff?

Jeff:                  Everybody gets stressed and it’s not a question of whether you’re going to get stressed or not. It’s a question of what do you do about it when it does happen. What happens in your brain is when you get into a stressful mode, your brain starts to produce more cortisol and then your memory, you think your memory is going and stuff like that and it’s all … Again, it’s when I experience stress it’s usually because I’m not grounded so I know the process I need to do and I can do it within a matter of three or four minutes, go through this process, get grounded and then I can get back.

Some people don’t believe in this but I do because I experience it quite a lot with people that I work with that there are what I call energy vampires out there. If my energy is [00:56:00] up here and the vibration of that energy is love, contentment, joy, bliss, all of that and that’s where I live in that range, there are people who come in that are down here in the worry, anger, fear stuff, and they like to draw off that energy of people who are in that higher energy level.

Guy:                  They complain all the time.

Jeff:                  Yeah. If you’re around that for a while you feel depleted or that person leaves you and you go, wow, they just sucked the life right out of me. Well, yeah, exactly. You have to know how to get one that’s beginning to happen to you, how to get grounded, how to pull the energy in, how to coalesce the energy, not only from outside of us in the field but pull it up through the body and you can do that in a matter of a few minutes and you’re right back on and you’re charged.

Stu:                  We’ve spoken a lot about nutrition and strategies to improve the mindset, what about exercise? Because I have heard that exercise can be perhaps one of the greatest strategies when tackling depression for instance.

Jeff:                  Yeah. When you do that … Talking specifically about depression, very often in the front of the brain we’ll see a lot of alpha and that’s what we call familial depression. When you’re walking and that causes the endorphins to kick in, and up here in the left front part of the brain, that’s where our pleasure centers are so, even just walking, exercising, walking in a treadmill, whatever it is, it will get endorphins to fire and you’ll start to feel good.

Stu:                  Right, so really, get moving.

Jeff:                  Yeah. Get moving, get out there, get … It affects, the muscles get stronger, you’re able to … That is [00:58:00] very, very important. Again, we’re talking about balance. You can over exercise. For me to go out and train like some of the professional athletes that we work with, that’s not a good idea for me. For them, that works great because their body is in a fine tuned mechanism and just the littlest changes in their exercise can have big consequences in their performance, in their ability.

For me, if I don’t do anything, well, I’m just asking for trouble because the energy is not going to get regulated. I’m not going to get that flow of energy in my body and so it’s knowing really what exercise is going to do good for you and what you’re going to be good at. What you enjoy. I love to play racquetball. I don’t do much of that anymore just because I don’t have time. It’s not because I don’t love it but I’m very busy in the things that we do but I can get out and walk and so I do that.

Stu:                  Perfect. Excellent.

Guy:                  Yeah. Wow. I guess the take home message for today’s podcast is listening to your inner self, isn’t it and creating balance within the body to have the harmony and not be influenced by external factors.

Stu:                  Start small as well. Many of us have, we got busy lives, we got busy minds as a consequence of that but if, like you said, we can just take perhaps just five minutes out of our day just to try and quiet down the monkey in the mind. Spend a little bit of time working ourselves.

Guy:                  I like the dog analogy, that’s great.

Jeff:                  Yea and a lot of it is get some education. Find out what this is. If you want to know how to do that, start with mindfulness. Watch some of the videos that are out there and get some books, there are plenty of them, to know how to be present in the moment when you’re washing dishes or when you’re [01:00:00] at work, whatever it is that you’re doing. That will make a huge difference in helping train your mind day after day.

It’s like you can’t go do one pushup and say, okay, well, I’m fit now, I don’t have to do that again. It’s got to become a lifestyle. It’s going to be how much do you want to be in balance or do you like letting your brain run you instead of you running your brain. You create the reality that you want, so if you don’t like your life, then my advice is look at what you’re doing and how you’re doing it because you’re the one that’s creating it.

The only person that’s responsible for the life that you don’t like is you.

Guy:                  Yeah. That would be hard to hear for a lot of people, I reckon.

Jeff:                  It is. It was hard for me to learn that concept and then say, whoa, I’m the one responsible for that. No way. Those people think that life is happening to them rather than them creating it. We are creators. We are here to create, to learn how to create and when you begin to understand all of the universal laws and components that go along with that that we’ve talked about in this podcast, then you start to change your reality and life starts to get better, things start showing up.

I love to play this game with the universe when I go out somewhere and if my energy is aligned, I want that parking space so just as I’m puling in, somebody is pulling out or the space closes the door is empty. You probably all had that kind of experience. What if you could do that with intention? What if you could do that all the time? What if you could create all of the things that you want to attract whether it’s the love of your life or you want to attract more things? This is about learning how to command the laws of the universe. If [01:02:00] that’s what you want to do then that’s why you’re here.

Guy:                  Fantastic. I love the parking spot too. I often try that and it does work.

Stu:                  You’ve got a motor bike, Guy. It’s easier for you. You might think that you’re commanding this parking spot but there are just more little spots that bikes can slip into.

Guy:                  Rock star parking.

Stu:                  You’re cheating yourself.

Guy:                  I’m fully aware of the time, Jeff. We’re coming to the end of the show but we ask a question with every guest and that is, what’s the best piece of advice you’ve ever been given?

Jeff:                  The best piece of advice that I was ever given was I’ve had a mindset, a thought of the way that I was raised and the way a lot of people are raised is, you got to do more. I would take my boat down to the stream, not literally, this is figuratively, and put it in there and start paddling up stream, thinking harder and faster was the way to get where I wanted to go when really the best advice that I got was just stop paddling. Go with the flow.

I don’t have to turn my boat around. It will turn itself around and then I start going with the flow of the energy and that was the best advice that I ever received and really started me thinking about how I’m living my life.

Guy:                  Fantastic.

Stu:                  I like it, makes sense. Go with the flow.

Jeff:                  Go with the flow.

Guy:                  Yeah. Struggle is not there. If anyone is listening to this and they want to find out more about what you do, Jeff, where would be the best place to go?

Jeff:                  Website, we have a lot of information there, thoughtgenius.com. That’s a good place. I have a book coming out real soon. Help! My Thoughts Are Holding Hostage. You can go to the Voice America channel. I’m on the empowerment channel on voiceamerica.com and my radio show is the same name. There’s a bunch of this kind of information shows [01:04:00] out there, it’s free. All you have to do is log on there. You could get an app from the app store for Voice America and listen.

They have a bunch of channels on wellness and health and finance and I just happen to be on the empowerment channel with Help! My Thoughts Are Holding Me Hostage.

Guy:                  Fantastic. We’re linked to all the show notes anyway when we put this up in the new year. Awesome. Thank you so much for your time today. That was absolutely fascinating. I’m definitely going to relisten to this and take that information again.

Jeff:                  Thanks for having me on. You guys are awesome. I really appreciate it.

Stu:                  No problems. I really appreciate your time and hopefully, we’ll connect with you in the future.

Jeff:                  Absolutely. I’m happy to do this anytime with you guys, you’re fun.

Guy:                  Thanks, Jeff. Cheers.

Stu:                  Thank you very much.

Jeff:                  Bye-bye.

Free Health Pack

Coconut Maca Cheesecake

Coconut Maca Cheesecake

Lynda: A healthy version of the delectable cheesecake, rich in healthy, brain and gut loving fats and fibre. This cheesecake has minimal ingredients, requires no baking, is easy to make, and is a perfect cake to take with you to dinner parties. She is guaranteed to satisfy that sweet, dessert craving.

Ingredients

Base

Topping

  • Lemon Juice from 1 whole medium lemon
  • 1 cup Cashews (soaked for 2 hours)
  • 1 cup Macadamia nuts
  • 2 tsp Maca powder
  • 1 tbsp Rice malt syrup
  • Pinch stevia powder (optional)

Method

Base

  • Place all base ingredients into large bowl and stir thoroughly until moist and crumbly.
  • Pour base into lined baking tray. Press down evenly and firmly.
  • Place in freezer for 30 minutes.

Topping

  • Drain the cashews of water.
  • Place all ingredients into a blender and blend until smooth and creamy. You may need to add a few tablespoons of purified water if mixture is too thick.
  • Pour mixture over base and freeze for 2 hours.
  • Optional: Sprinkle cheesecake with shredded coconut.
  • I keep mine in the freezer and thaw out 30 minutes prior to serving.
  • Serves 8-10

Big thanks to Naturopath Lynda Griparic for the recipe.

Order 180 for your recipes here

Sneaky Labelling Tactics; What the Food Industry Won’t Tell You


The above video is 2:36 minutes long.

Watch the full interview below or listen to the full episode on your iPhone HERE.

Guy: I’m certainly not one to dramatise content and blog posts just to grab peoples attention, but when you hear what some food manufacturers are up to, it really does give you the sh**ts!

I think our take home message from this weeks 2 minute gem video is this; you really do have to be proactive when it comes to your own health.

Cyndi O'Meara Changing Habits

We spend an hour with one of Australia’s leading nutritionists, as we tap into all her experience on how we can achieve greater health and longer lives.

Our special guest today is Cyndi O’Meara. Not your typical nutritionist, Cyndi disagrees with low-fat, low-calorie diets, believes chocolate can be good for you. Amazingly, she has never taken an antibiotic, pain-killer or any other form of medication her whole life! The one thing that was clear from this podcast is that she is a passionate, determined and  a wealth knowledge. Sit back and enjoy as she shares with us how she helps others improve their quality of life so they too can enjoy greater health and longer lives.

Full Interview: Achieving Greater Health & Longer Lives. What I’ve learnt so far…


In This Episode:

downloaditunesListen to Stitcher

  • Where we are going wrong from a nutritional stand point
  • With so many ‘diets’ out there, where the best place to start is
  • The simplest nutritional changes that make the greatest difference on our health
  • Why you shouldn’t eat breakfast cereal
  • Cyndi’s daily routine
  • And much much more…

Get More Of Cyndi O’Meara:

Leave a Comment

Full Transcript

Hey, this is Guy Lawrence of 180 Nutrition and welcome to today’s health sessions. Today, we have an awesome guest here in store. I know we always say that but it’s true. She is Cindy O’Meara. I believe she is one of Australia’s leading nutritionists and she often appears on TV and radio and has a massive amount of experience, and get this, at 54 years old, I think she’s an amazing example of health. She’s never taken an antibiotic, a painkiller or any other form of medication her whole life.

I think that’s incredible and she certainly got a lot of energy and a lot of knowledge and it was awesome to tap into that for an hour today. We get into some fascinating topics. The big one that stands out in my mind is deceitful food labeling. Some of the things that are going on with manufacturers is quite jaw dropping and scary. Looking back as well, this is why we started 180 in the first place and the 180 Superfood because I was working with cancer patients with weight training programs and we couldn’t access any really decent supplementation back then, especially protein and whole foods, making them much more accessible for them anyway.

That’s where 180 started if you didn’t know. Anyway, so we get into food labeling lies. The first place to start with all this information out there, Paleo, Keto, Mediterranean, low carb, I’ve always got confused out now. She really simplifies it and how to work out what’s best for yourself and where to go first if you are struggling with them things. We tap into her own daily habits and philosophies on life as well because she’s in such amazing shape.
It was great for her to share her bit of wisdom on all that too. I have no doubt you’ll enjoy. The internet connection does drop in and out slightly here and there but all and all, it’s all good and sometimes it’s beyond our control with Skype but the information is [00:02:00] there and you persevere, you’ll be fine. Thanks for the reviews coming in as well. We had a great one yesterday saying, “Superfood for your years, buy a highway to health.”

It’s always appreciated. I know you’re probably driving a car, walking the dog or whatever it is you’re doing in the gym and you go, “Oh, yeah, yeah, yeah. I enjoy the guy’s podcast, I’ll give a review, you know,” and then go and forget about it which is what I would do anyway because I’m pretty forgetful like that. If you do remember, leave us a review. They’re greatly appreciated and we read them all and yeah, they help us get this message out there.

If you’re enjoying it, that’s all I ask. Anyway, let’s go over to Cindy, this is another great podcast. Enjoy. Okay, let’s go. Hi, this is Guy Lawrence. I’m joined with Stuart Cooke. Hi Stu.

Stuart Cooke: Hello mate.

Guy Lawrence: Our fantastic guest today is Cyndi O’Meara. Cindy, welcome to the show.

Cyndi O’Meara: Thank you.

Guy Lawrence: Look, with all our guests that come on, we generally end up intensively looking into the guests more as the interview gets closer. I’ve been listening to a lot of your podcasts over the last few days and it’s clear that you’re very passionate and knowledgeable, so I’m hoping to extract a little bit of that and get it into today’s show. It’s a pleasure to have you on; I really appreciate it.

Cyndi O’Meara: Yeah, no worries.

Guy Lawrence: Just to start, have you always been into nutrition? Is this or has this been a thing that’s evolved over time? Where did it all start for you Cyndi?

Cyndi O’Meara: Well, I’m from a fairly different family you could say. My dad was a pharmacist who then, after 6 years of pharmacy, realized that, and this was in the 50s, realized that pharmacy wasn’t the way to health. He went from New Zealand to the USA and went to Palmer College of Chiropractic, he became a chiropractor. He learnt the difference between mechanism, philosophy and vitalistic philosophy and had us kids and chose never to give us medications unless it was a life [00:04:00] threatening situation.
We ate well, we had an outdoor lifestyle; we just lived a different life. We never went to the doctors unless I broke a bone. I remember going twice because I broke bones. I’m 55 and I’ve never had any medications, no antibiotics, Panadols or anything. Then he gave us a really outdoor lifestyle, travelling and we traveled 3 months around the world, we skied, we went skiing a lot. When I got a love for skiing, I thought, “Well, I don’t want to go to university. I want to ski.”

Then someone said to me, “Well, why don’t you go to a university that’s [inaudible 00:04:36] skiing?” and I went, “Well, that’s a good idea.” They don’t exist in Australia so I had to go to the University of Colorado in Boulder and that is where my life changed. I did pre-med and had one of my classes that went for the 12 month period was with a gentleman by the name of Dr. Van Guven. He taught me cultural anthropology and anthropology.

I realized that food had a lot to do with the way we evolved. If it wasn’t for food, we’d be dead. If it wasn’t for hunter gatherers, our agriculturalists, our herders, our pastoralists, we would never have survived and it was our adaptation to the environment that we were living in that enables us to do that. That’s what I learned, so I went, “Yey! I’m going to be a dietician.”

I came back to Australia and studied nutrition at Deakin University and didn’t agree with anything, not one thing. I just went, “Oh, I can’t be a dietician. This is just ridiculous. They don’t … They’re teaching margarine, they’re thinking low fat.” We didn’t do low fat. Meat’s bad for you, this is bad for you and I just went, “I can’t do it.” They wanted me to feed jelly to sick patients and even the pig feeds were made of high fructose corn syrup and I just couldn’t do it.

I thought, “Well, I’ll go back to university and I’ll become a chiropractor.” I went back to university, did 2 years [00:06:00] of human anatomy, cut up cadavers for that whole time and went, “Hmm, it’s not the dead ones that I really care about. It’s actually the live ones.” It was a result of realizing my knowledge of the human body and my cultural anthropology and all of that just came together and I went, “I know what the human body needs.”
I set up practice as a nutritionist and did the opposite to everybody else. That was 33 years ago.

Guy Lawrence: Wow.

Stuart Cooke: Excellent.

Guy Lawrence: That was very radical back then as well, 33 years ago.

Cyndi O’Meara: Oh yeah. I think goodness … Nutrition wasn’t big back then. It’s not like it is now. You see Pete Evans get absolutely slaughtered because he says, “Eat real food.” Back in those days, there were 20 girls that I went to school with and they just followed the guidelines. I was just a little pimple, I wasn’t annoying anybody until I started to write for the Sunshine Coast Daily and then I annoyed everybody.
That was a lot of fun. 2 years of letters to the editors, suing by food companies, all the usually stuff-

Guy Lawrence: The usual stuff.

Stuart Cooke: Yeah, that somebody like me would get. That was the early 90s and then by late 90s, I wrote my book Changing Habits, Changing Lives. Nobody wanted it so I self published it in ’98 and then it just went from strength to strength and now I run a company. There’s 20 people in this building so hopefully, they won’t make a noise, I’ve warned them all. We now have a food company, we have an education company, we’re about to put out a documentary because food’s big, nutrition’s big.
People realize what we’re doing is not working and we need to do something different. We have a lot of sick people in the world and I’m on a bit of a crusade to go, “Hey, there’s another way. We don’t have to live like this,” and it’s the philosophy of vitalism which is the human body is intelligent. It has the resource … If you give it the right resources [00:08:00] and stop interfering with it, it has the ability to heal and to stay healthy through prevention. Yeah, so that’s in a nutshell.

Stuart Cooke: Amazing.

Guy Lawrence: Yeah. No, that’s an awesome story and I can see that you’re super passionate. From a nutritional standpoint, and everybody has … Much like religion and politics, everybody has got their own opinion on nutrition, “Got to eat this way to get these gains.” In your opinion, where are we going wrong right now?

Stuart Cooke: Look, I think we’re looking at science a little bit too heavily. I look to science to back up anything that I’m thinking at the time, but in the end, I look at culture and tradition. I look at how did we survive millions of years without science, adapt to the environment, survive, all the things that have been thrown at us from volcanic eruptions with heavy metals being spilt onto our environment to having to adapt to a changing world?

I have a philosophy of vitalism, so looking at the body as an intelligent, innate presence and then I look at food in exactly the same way, that it’s intelligent. Then with the help of cultural anthropologies and the vast array of different foods that we can we can survive on, I then go and look for science that may be able to help me back up these claims because everybody is into science, evidence based. I hear it all the time but you what I’ve learnt is that you can absolutely look at all the science out there and it’s all opposing.
That really depends on who’s funding, who has a theory and they have a passion about it and they want to get that theory out there such as Ancel Keys [00:10:00] in the 1960s who started the low fat. My thing is that we’ve just thrown culture and tradition out and we’re just looking at science. When we look at epidemiological studies, we’re actually really not doing an exact science, we’re just doing it, “Oh. Well, this population does this then they get these problems so that must be the issue.”

Guy Lawrence: Yeah. Just thinking now to go on from that, we’re very fortunate because we’re absolutely involved in the nutritional space. Everyone I speak to, myself and Stu, we’re bouncing all these theories off and we delve into it and podcasts every week is awesome. Obviously, there’s a lot of people out there that it’s not their thing, they’re very busy and they just want to scratch the surface; make simple changes.
Then when you go to look at where to start, we’re bombarded. We’ve got Paleo, primo, low carb, high carb, ketosis-

Stuart Cooke: Keto.

Guy Lawrence: Keto is another one and all of a sudden, it’s like, “Well, they’re all claiming to be right. Where do I start? How do I do it?” and even in the messages because everyone seems to have good intentions as well, it’s getting lost still. What would your advice be to somebody listening to this going, “Oh okay,” they’re confused on where to start?

Cyndi O’Meara: Well, I doubt that anybody eating McDonald’s hamburgers is listening to you right now. I really doubt that, okay?

Guy Lawrence: Yeah, I hope not.

Cyndi O’Meara: I’m thinking for the person who’s out there that is eating that way and has no awareness about their body or what they’re consuming, they’re probably not listening. The people that are listening to you are probably people that are well educated and have a fair idea of they need to make some changes. If they’re in crisis, then they have to do crisis care nutrition.

If they’re not in crisis and they’re just looking at, “Hey, I need to make some changes, [00:12:00]” well, I recommend … I wrote the book Changing Habits, Changing Lives. That was back in 1998 and it’s about looking at one aspect of your pantry and swapping it for a better quality, organic ingredient. Just let’s look at salt, so I go, “Let’s throw away the white salt which …” And I explain exactly what they do to white salt, what iodine that they put into it.

Then what I do is that I then say, “Well, there’s a better quality salt out there.” Let’s say over 52 weeks, they do 1 pantry item, they will revolutionize their pantry. They will start to use the right ingredients in order to be well. Because it’s really hard to say, “Let’s just throw everything out of the pantry and let’s start again,” because then they go back to their old ways. For me, it’s about getting quality ingredients into the pantry to begin with, realizing that nobody can cook a food like you can and because at the moment, I’m rewriting my book Changing Habits, Changing Lives.

I’m looking at the food industry really intensely. You know, since I wrote the book in ’98 and then I did another edition in 2000 and another edition in 2007, so this is only 8 years on, they’re getting sneaky, they’re so sneaky. They’re doing this thing called clean labeling where they’re changing the name of the ingredient so they don’t have to put a number on it. For instance, BHA and BHT is an antioxidant that’s produced by the food industry. People are on the lookout for it. They know that it cause health issues.
Well, they’ve now renamed it rosemary extract or extract rosemary. That sounds better, doesn’t it?

Guy Lawrence: Oh, [crosstalk 00:13:45] that sounds like something I would actually quite like to consume.

Cyndi O’Meara: Yeah. Well, I saw. I first saw it on breakfast cereal quite a few years and I’m like, “Okay, something’s fishy here. I don’t trust them.” I’ve never trusted breakfast cereal makers but I definitely … When I saw that [00:14:00], I went, “What’s rosemary extract?” so I went looking. When I found this new thing they’re doing, it’s clean labeling. I think number 1, become educated. Do not trust the food industry to tell you what is happening.

Another thing they’re doing is they’re using this new thing called NatureSeal and they don’t have to put it on the ingredients and you know why? Because it’s part of the processing of the food, so if-

Guy Lawrence: Could you repeat the … What was it called? Nature-

Cyndi O’Meara: It’s called NatureSeal.

Guy Lawrence: NatureSeal.

Stuart Cooke: It’s NatureSeal, and so what it does is if you cut an apple and put NatureSeal in the processing of it and put it in a plastic bag, it will last 3 weeks. It won’t go brown, it won’t go off, nothing will happen to it. The makers of NatureSeal go, “Oh, it’s just a bunch of, you know, citrus and vitamins and minerals.” Now, finding the ingredients wasn’t easy. I had to go to the [Paint 00:15:02] office in order to find exactly what they’re putting in NatureSeal.

They make up these stories, the food industry are no smarter. They just go, “Aah! 3 weeks and my apples are going to survive.” We just put it in packaging, they don’t put it on lettuce so you wonder why you’re lettuce is lasting forever, [inaudible 00:15:20] NatureSeal on it. They don’t have to put it on the ingredient list. For me, it’s about you have to be a savvy consumer these days and I’m more into the 1 ingredient pantry.
I have … All my pantry is just nuts and seeds and grains. I’m not against grains. In actual fact, I’m doing a documentary called What’s With Weight? What’s happening to it, why are we having problems with it? My 1 ingredient pantry is just herbs and spices and nuts and seeds and cacao and salts and sugars. I’m not against sugar. We needed sugar to survive, we needed carbohydrates to [00:16:00] survive, but if I have somebody in an emergency situation and nutritionally, I have to make drastic changes there.

Let’s just talk about the common man or woman out there that just wants to improve their health. Number 1, become educated, know what they’re doing to your food. Number 2, clean out your pantry and bit by bit, swap different ingredients for high quality ones. In my industry, in my foods, I call them faucet foods. They are the foods that are organic, sustainable, ethical and you can trust me because if it’s not in my pantry, it’s not on my warehouse and I’m pointing out there because my warehouse is out there.

I don’t put a food in because I know it’s going to make money. I put a food in because I want it in my pantry and I want the best and I learn. When I go looking for a food, sometimes it takes me years to find a food. When I go looking, I go like, “Let’s take that.” This is one that we’ve just brought into our foods. Do you know that they pollinate dates with the pollen, so they have to get the pollen, but they add wheat to it to distribute it over the trees so that they pollinate; so that they don’t have to hand pollinate each one. They just do a blanket spray of wheat and pollen.

A lot of celiacs can’t eat dates these days because of what’s happening. This is where we start to learn, when we go looking for food. Another one we bought out recently, we bought out camu camu a couple of years ago. The people that we were buying the camu camu on said, “Well, why don’t you put it in a capsule and we’ll send you the ingredients of the capsule?” They send me the ingredients of the capsule which they said is a gelatin capsule and I read the ingredients and I went, “You’re serious? There’s probably glycol in here?”
It’s like, “Probably glycol has been taken out of medications in the USA because it causes liver and kidney and kidney damage [00:18:00] and you’re putting a perfectly beautiful food into that?” These are the things that I learn and every food that I have purchased to go into my kitchen, to then give to my family and friends and then to a community, is thoroughly investigated. If it doesn’t match up to what I want, then it doesn’t go into our food supply.

Guy Lawrence: It’s so scary. You have to take quick responsibility in your hands and move forward and it’s time consuming, that’s the thing. It made me think about the posts we put up, Stu, last night on Facebook. We put a photograph up and it’s the new health star ratings, I think from the government.

Cyndi O’Meara: Oh, do you want to just shoot me now?
Guy Lawrence: No. We put a photo of them. We had the organic coconut oil at .5 out of 5 and the Up and Go Breakfast, Liquid Breakfast was 4.5 out of 5. It was good to see everyone was just absolutely disgusted last night, so people are savvy too. Again, I guess it’s our audience listening that are already onto it. There are people out there sadly, they’re …
Stuart Cooke: I think really one of the take-home messages must be that … And we always talk about eat like our grandparents used to eat. It’s simple whole food ingredients because they are going to be, you would think, less altered and less processed and products. I think as a general step, if you can move towards the whole food items and eat less processed food, then you’ve got to be on the right track.

Again, I was interested Cyndi, especially your changing habits, we are by our very nature, creatures of habit. We’re very habitual and how can we change our habits when we’re used to getting up in the morning, spending 2 minutes pouring in our cereal at breakfast time. Because we know that even … People out there are still smoking. They know what cigarettes do to our health but it’s so engrained in their daily habits [00:20:00] that they can’t get out of it.

A lot of our friends know the right thing to do but they’re creatures of habits and they just don’t … So how can we tackle the habitual side of things?

Cyndi O’Meara: We’re not going to change everybody, that’s what I’ve learnt but you can change the people who are willing to make a change. People that are willing to make the change are people in crisis. That will be number 1. They’re in such a crisis that if they don’t make a change, then they’re not going to be able to get up in the morning to even pour their breakfast cereal. The other people that make the change, and these are the ones that I love, I love this group of people out there, and they’re mothers who have sick children.
Because of the choices that they have made perhaps or the choices that the food industry have made for them or what our governments are making for us as far as the amount of chemicals that are being sprayed on our sports fields, on our playgrounds. Mothers will move mountains to save their children. I see it over and over again and you know what? They’re the ones that I look out and I go, “I can help you,” but if I have somebody who’s smoking and doesn’t want to give up smoking, I just go, “Well, there’s nothing I can do for you.”

Let me give you a really good example. I swim with a very intelligent man. He’s a emergency care medical doctor. He has an autoimmune disease and when I met him a year ago, I said to him, “You know there’s a lot we can do with nutrition and autoimmunity now.” Now, he’s in crisis by the way guys, he’s not … He’s about to have another hip replacement, it’s not good what’s happening but he’s an intelligent, amazing man.
I gave him Terry Wahls book, The Wahls Protocol because I think, “Medical doctor, he’ll relate,” so he reads it and I said, “What are you thinking?” He’s at page 70 at this point and he goes, “Oh, it’s not a priority Cyndi. [00:22:00] I haven’t finished the whole book.” Okay, so I go, “Oh okay, okay, cool, cool, cool.” Then he gets to about 140, page 140 and I say to him, “So what are you thinking,” and he goes, “I’m not giving up ice cream.”

Guy Lawrence: Wow. Yeah, right.

Stuart Cooke: Yeah.

Cyndi O’Meara: Then I spoke to him the other day and I said to him, “You know, and I noticed you’re limping.” He goes, “Yeah, bad engineering.”
Stuart Cooke: Yeah, it’s very, very tricky and you … [crosstalk 00:22:27] trigger foods and they just don’t want to … They don’t want to let them go and often times, it’s the trigger foods that are really holding people back.

Cyndi O’Meara: Yeah.

Guy Lawrence: His pain isn’t great enough yet, that’s the problem.

Cyndi O’Meara: I don’t know how it’s not great enough. I text him last night because we swim together and we were going to do ins and outs this morning at 6am. I text him, I said, “Are we doing ins and outs? You’re bringing Bonny?” Bonny is our buoy that we swim out to and he went, “Oh, my hip was really bad.” Now for him to miss swimming and to miss coffee with our group of friends, it’s not something that he likes to do.
I don’t know what else I can say to him. He’s not somebody I’m going to change I don’t think so I have to work on the people that want to change. They will change their habits. You don’t have to hit them over the head. They’re going, “What’s my next step? What do I need to do next?” For the people who are listening out there that are not in crisis or are not a mom, then it’s a step by step process.

Educate yourself on what breakfast cereals are doing to your body, educate yourself on how they make breakfast cereals and the way of excreting it is no longer the way Kellogg’s did it back in the 20s and 30s. It’s very different. They had vitamins and minerals. One, you can pull out with a magnet called iron. I’m not sure you’re meant to do that with the food that we eat but I’ve actually tried that with carrot and green beans and things like that, but I can’t seem to be able to get it out with a magnet but I can with the breakfast cereal.

They make the B1 from acetone. Who [00:24:00] makes vitamin B1 from acetone? You just have to become educated. You have to understand what they’re doing and we think because it’s fortified, it’s a good thing. To me, if I see anything fortified, I do not touch it because I don’t know how they’ve made the supplement or the fortification. Naan bread is folic acid and iodine, must be fortified with those 2.

Well folic acid, your body has to convert to folate. It’s synthetically made and iodine is mined out of a mine out of Japan, comes to Australia in these big barrels and on it, says, “Warning, dangerous to your eyes, to your skin, to this.” Yes, it’s in great amounts but-
Guy Lawrence: Could just explain what fortified is and why they do it as well just for any listeners that might not be familiar?

Cyndi O’Meara: Okay, so back in the 1930s, 1940s after the depression and the war, they recognized that there was some mineral deficiencies and vitamin deficiencies, so with pellagra and beriberi and diseases like this. They thought if they added that to the flour, then they could help, so it was for diseases. Now, I just think it’s something that we’ve always done so let’s continue to do it. We’re not using probably the vitamins that we used back in the 20s and 30s and 40s.

We’re using something that chemistry has figured out how to replicate nature, so they think. They fortify it with vitamins, with minerals, mainly just vitamins and minerals are fortified [inaudible 00:25:37]. Then they think that the population is eating breakfast cereals or drinking milk so they might fortify it with vitamin D but where is that vitamin D coming from?

It’s something that we’ve been doing for a long time but it was first for actual diseases. Now, it’s just, “Well, we’ll just throw it in because it’s no longer in the food.” There’s nothing in white flour anymore. It’s completely [00:26:00] gone and it’s a destitute food and so they go, “Oh, well put nice in and iodine in, [inaudible 00:26:07] and thiamine and we’ll throw some iron in there,” and so they throw everything out then they go, “Oh, we’ll just replace it now.”

Stuart Cooke: A marketer’s dream as well of course because you’ve got these beautiful slogans on the front of the packets that tell you how helpful these products are and we’re drawn to this kind of stuff.

Cyndi O’Meara: Yeah, and there’s a whole aisle dedicated to the stuff.

Stuart Cooke: Yeah.

Cyndi O’Meara: Seriously? Who eats that stuff? Really?
Stuart Cooke: You see these foods now slowly moving away from the cereal aisles into the … What used to be very small health food aisles which very few people used to ponder. Now of course, they’re infiltrating.

Cyndi O’Meara: Oh. You’re going to love this, so I went to the health food aisle just recently and I took a photo of one food in there and it was the gluten free food. Let me just see, so I’ve got my phone so I’m just going to see if I can get it. Okay, so here we go. This is the original Freelicious Cracker. Okay, so it’s made up of maize starch, rice flour, organic palm oil thickener (1422). I think that comes from wheat actually, so it’s gluten free anyway, egg white not egg, and you know why?

Because they take the yolk out for other things, I don’t want to spoil that with egg yolk, it’s too expensive. Pregelatinized rice flour, emulsifier (lecithin from sunflower), sugar, salt, thickener (guar gum), raising agents (sodium bicarbonate, ammonium, hydrogen bicarbonate), dextrose, natural flavor, rosemary extract which we know is BHA and BHT. I find it hysterical, I really do. I’m just going through them. Here’s another one.
This is in the health food aisle. [00:28:00] This one is … I don’t even know what this one was. Oh, this is … It’s a cookie, so gluten free flour, tapioca starch, starch, it’s not even tapioca. In my new Changing Habits, Changing Lives, I talk about starch and how they make it, rice flour, potato starch, it’s not potato flour, it’s potato starch, modified tapioca starch, dextrose, thickeners (466464), emulsifier (471), vegetable gums … Do you want me to keep going? It’s just goes line after line.

Guy Lawrence: Yeah.

Cyndi O’Meara: Natural color, flavor, preservative … This is in the health food aisle and there’s another flavor and then there’s another flavor. I mean we’re duped.

Stuart Cooke: We’re duped.

Cyndi O’Meara: We’re duped, quite [inaudible 00:28:45] we’re duped.

Stuart Cooke: It’s a marketers dream because essentially, it’s just a problem. How can we make this Frankenfood look so beautifully healthy? Of course they’ve got a team of people, “Well, that’s easy. Leave it to us.” I’ve been a graphic designer for 25 years and if I really wanted to, I could do that. I could come up with the slogans and the logos and the beautiful colors that depict the farmer carrying the basket and it’s all they think about I guess.

Guy Lawrence: Yeah, that’s all they care about.

Stuart Cooke: It’s just a joke.

Cyndi O’Meara: There’s an old movie and my dad used to tell me about it. He’s a really, very wise 87 year old. Very healthy, takes the occasional medication so he’s not on [inaudible 00:29:25], lives by himself, still adjusts as a character, he’s amazing. He said to me, “There was an old movie out called The Piano Man and it was about a man who comes into town that creates a problem and then he has the solution to the problem.” What I find is that we are creating problems all the time and then finding the solution.

Do we really have the problem in the first place? The first problem they had was salt, it causes hypertension. Salt was taken out of everything, everything was low salt. Second thing was fat’s a problem. Was it really a problem? Not really but anyway, fat was a problem, everything went low [00:30:00] fat. Then we found trans fats and then now the industry is saying, “Oh, trans fats are bad,” makes me laugh.

Since 1978, we’ve known trans fats were bad but it was only 2007 when the Heart Foundation went, “Ooh, trans fats are a problem guys. We’d better stop … We’d better stop advocating it.” Then fats became a problem, everything went low fat. They found a solution to the problem we really never had and now sugar and carbohydrates are a problem.

Stuart Cooke: That’s right.

Cyndi O’Meara: The ketogenic diet was a diet that we had throughout evolution in order to survive a bad summer or a bad growing season where there was no sugar available and only lean meats because the cows didn’t have anything to eat. They were really skinny and they had lean meats. Sugar was there to tell the human body that it’s a great season, we can have babies.

All the tests on ketogenic diets are done on men, not women. Women go into infertility, intimate infertility, not permanent but intimate infertility in the ketogenic diet because that was the way nature intended us to survive as human beings. Who needs a pregnant woman when there’s no food available in the winter? She would die, she would not survive and neither would the baby.

I don’t have a problem with ketogenic diet but people have to realize that the ketogenic diet is actually a survival diet for evolution. It wasn’t something that we lived on for years and years. We lived on it periodically in order to survive so that we could use ketones, not sugar because sugar wasn’t available, but we could use those ketones. If sugar never came, then we would just live on those ketones although we would be fat burners, not sugar burners and as a result, we [00:32:00] wouldn’t lay down fat.

As a result, lactone wouldn’t be increased in our body which is the master hormone to say, “Hey, let’s have some fun. We can have a baby.” The ketogenic diet is brilliant for epilepsy, for Alzheimer’s, for … We’ve realized the importance of the ketogenic diet for certain populations.

Guy Lawrence: Yeah, for when they’re in crisis a lot of time.

Cyndi O’Meara: Yeah.

Stuart Cooke: It’s interesting as well because people are … We’re very much now in the environment where people are crashing themselves with exercise and they’re pulling the carbohydrates out of their diet and you are seeing hormonal issues, especially with females as well where they’re skipping periods and just things are crashing for them. It’s a very good point.

Cyndi O’Meara: Yeah. It’s natural, it’s what the body has to do. It doesn’t know it’s living in 2015. It could be living in BC, long BC because genetically … Like the Paleo all talk about this, they all go, “Well, we haven’t adapted in 40,000 years you know? We adapted 1.5 million years ago and we haven’t adapted in 40,000 years.” Genetically, we don’t have to adapt. What has to adapt is our microbiome.

It can adapt every day to your different food choices if you don’t destroy it. Yeah, I just find that … Let’s just get back to normal eating. Let’s just get back to the way we used to eat. Just don’t think that there’s a panaceum like a macro-nutrient out there such as protein, fats or sugar that is your issue. What your issue is is that we’re in a state right now where our children are getting sicker, even adults are getting sicker.

I don’t know, and I’ve interviewed 14 people [00:34:00] about this and the question was, “Have we gone past the point of no return? Is our microbiome so destroyed that we have no hope of getting past this where our kids can’t even drink mother’s milk? Are we at that point?” Half of them said, “No, I don’t think so Cyndi. We have a resilience, we can change.” The other half were very, very like, “Not sure, not sure if we can get out of this.”

This all started in the 1930s when arsenic was starting to be sprayed on the cornfields in US, let’s say Iowa, USA. That was to destroy a grasshopper plague that was decimating the corn and the wheat in the Midwest. The use of chemicals after World War 2 such as DDT, were then sprayed on the corn fields and the wheat fields. Whenever, I think it was Jane Goodall, said, “Whoever thought that it was okay to grow food with poison?”

My grandmother’s from the cornfields of Iowa and I look at … She lived into her 90s, so my mother was born in 1937 when they were starting to spray arsenic. My sister was born when they were still spraying DDT in the 50s and both my mother and my sister have passed away. My sister got an autoimmune disease at 25, my mom got lung cancer, and never smoked a day in her life, in her 60s.

I look at the destruction of the microbiome through each successive generation. I was fortunate that I was born in Australia and my father was a New Zealander and my brother was born in Australia. The 3 of us seems to have really done well as opposed to what was happening back there. I think [00:36:00] what we could have done 30 years ago when I first started nutrition was just get people off a junk food diet on a real food diet, worked. These days, it’s not working as well and in the last 5 years, I’ve just noticed a huge crisis. I think-

Guy Lawrence: It’s like we’ve gone and messed up almost every aspect there is to be messed up and it’s gotten us in a whole world of trouble and yeah, is the task can we turn it around and actually, going forward for the next generation? I mean I still think the most proactive thing you can do is vote with the money you spend on your food every week and your shopping pool and actually start supporting the small businesses, the local farmers and actually stop buying anything that’s produced on a mass scale too. I don’t know how else.

Stuart Cooke: That’s very tricky because we don’t have the money to shop organic, especially those with large families as well. We have to try and do the best we can so it’s a really delicate balance.

Cyndi O’Meara: Look at this, and it’s about priority also. It is about priority, so I don’t know if you’ve seen the movie Homegrown.

Stuart Cooke: Yes.

Cyndi O’Meara: Yeah, it’s brilliant. It’s about this guy who lives in LA and he has basically grown … His whole land is just growing food and he’s got goats and chickens and everything in there and this is the way we used to do it. My grandfather had a garden. My grandfather had 11 children. From his garden, he fed those 11 children in Iowa, USA. My grandmother would get all the produce in the summer.

It grew like mad, it was humid, got all the produce and she would ferment or she would can or bottle [inaudible 00:37:44] and because they had a basement, everything went to the basement. In the winter, when the snow was on the ground and the ground was frozen, they lived off that so [crosstalk 00:37:54]-

Stuart Cooke: Totally, and I remember my grandparents had a garden or an allotment estate.

Guy Lawrence: Allotment, yeah [00:38:00].

Stuart Cooke: My parents, we had potatoes and beans and berries, blackberries down at the bottom of the garden and grew Braeburn apples and almost everyone had a hot house for the tomatoes as well because it gets cold in England. Yeah, that’s where we come from and now of course, it would be crazy. Grow my own vegetables? I could just purchase them.

Cyndi O’Meara: Well, you saw Michelle Bridges, she thinks we’re all freaks.

Stuart Cooke: Yeah.

Guy Lawrence: Yeah.

Cyndi O’Meara: You know, seriously? That’s the attitude that we’re up against when people like us that are talking this way. There’s a town in England that’s an edible town. Have you heard of it?

Guy Lawrence: No.

Stuart Cooke: No, I haven’t.

Cyndi O’Meara: Yeah. It’s called the edible town and about 8 years ago, this woman, Pam Warhurst, just went … Didn’t have a committee, didn’t care about what the council thought, we just started to plant trees that would produce food. Now, it’s very famous and it’s called the edible town and you can watch it on the TED video, ted.com and just look up edible town, Pam Warhurst and watch it. It’s just … I get goose bumps, just thinking … Yeah.

Stuart Cooke: Yeah, and it’s just all doable as well. That’s the thing. we have the conditions to grow our own food and it doesn’t have to be costly, it just has to grab a little bit of our time and we can do it. I’ve got a question for you. Now, you’re almost the ultimate food detective and I heard a great phrase and I think it came from Sarah Wilson where, “We can’t unlearn what we’ve learned.”

You know all of this stuff and you’re a super sleuth where ingredients are concerned. Do you have any nutritional no-nos, so foods that you simply will not consume if you’re out and about and you’re at dinner parties or barbecues or in a restaurant? What foods would you avoid at all costs?

Cyndi O’Meara: How much time do we have? [00:40:00]

Stuart Cooke: About 20 seconds.

Cyndi O’Meara: I think that answers your question. I have a lot of no-nos, a lot and I like going to restaurants that I know the chefs will feed me single ingredient foods and I do travel by the way. Then when I travel, I look up … Pete Evans taught me this. He says, “Don’t look for the best restaurant, look for the philosophy of the chef,” and so that’s what I do. If I’m going to go somewhere and I don’t know a restaurant or something like that, I’ll … Look, people hate me.

I woke into a restaurant and I’ll ask questions and I’ll walk out if it’s not what I want. Yeah, Pete taught me that. Pete just said, “Find the philosophy of the chef and if they are a chef that is not a gastro-” what do they call it? Gastron … Whatever, the ones that use chemicals, those ones which you can pay $1,000 a head to go to these restaurants, I’ve seen them. I’m really [inaudible 00:41:02] figured that one, I’ll just go to a place down the road that just does meat and veggie for me.

I have a lot of non-negotiables and they’re all basically additives, preservatives, flavorings, margarines, hydro generated vegetable oil, interesterified fats, [inaudible 00:41:19] fats, homogenized milk, some pasteurized milks, skim trim, [red shape 00:41:23]. Would you like me to go on with fine foods?

Stuart Cooke: I think we’ll stop you there, that’s all.

Guy Lawrence: The scary thing is is that I know people mostly dieters are consuming them foods.

Cyndi O’Meara: I don’t know what’s better.

Guy Lawrence: You know?

Cyndi O’Meara: I want to live the best life I can. I want to be energetic. When my grandchildren come, I want to be on the floor with them. That-

Stuart Cooke: No, that’s exactly right. Yeah, and it’s about being the best version of yourself. We’ve got time on the planet, let’s try and make the most of it.

Guy Lawrence: 100% and it’s nice waking up in the morning feeling [00:42:00] good and ready to bring on the day. Yeah, I constantly think about it because I made the changes.

Cyndi O’Meara: I can hardly wait [inaudible 00:42:08].

Guy Lawrence: Yeah, I probably-

Cyndi O’Meara: I can hardly wait [inaudible 00:42:09].

Cyndi O’Meara: I can hardly wait to get up in the morning. It’s just like … I’m going, “Let me go to bed so I can get up in the morning,” because then I get to go for my swim and I get to enjoy the sunrise or … And people don’t live like that. They can’t get up out of bed, they’re tired, they drag themselves around. It’s so sad and most people have just got these blinkers on and they probably think, “Oh my God! She must live such a boring life, you know? She has these non-negotiables. Oh, no. I don’t know, far from it.”

Guy Lawrence: They’re missing out. With all that in mind, I can bring in another aspect that we haven’t spoken about yet and be interested to get your views on it is emotional stress and how much that affects our general health. What’s your take on that because-?

Cyndi O’Meara: Yeah, food’s just part of it. I love that and my dad is the ultimate chiropractor, a chiropractor who will fix everything. That’s his belief whereas my [inaudible 00:43:14] is that we have to look back to our cultures and traditions. We have to look at what our evolutionary body needs. Most people are in the sympathetic dominance. They are constantly in fight or flight.

They never have a downtime. They’re [melons 00:43:33] are always going, they’re emotional bankrupt and I think when you are aware of this and you’re aware of certain things that are happening in your body and you know you’re in sympathetic dominance, you need to back off. Many people are hunched over, so they’re hunched over ready to fight or flee. They’re hunched all the time on our computers. I guess it’s really important [00:44:00] to sit up.

We have constant life sources, so there was a time when we had [inaudible 00:44:07], draw away all your life sources that no computers or phones or anything like that. Have some downtime. Who needs a TV these days? Really, TV is boring. I think that there were a lot of other things that were involved in sympathetic dominance and if we can calm all of that down and know how to calm it down and not be in that fight or flight, and doing things for our evolutionary bodies such as sleep and movement and relationships and connections and face to face.

Here we are, I know I’m seeing you on a screen but it’s so much nicer to be around somebody and that’s really important, that face connection because that’s how we lived as hunter gatherers and agriculturists. I actually look at the hunter gatherer, the agriculturalist, the pastoralist, the herder and I look at the life that they lived and we are so lucky that we can glimpse into these people that are still living traditional lives such the Kyrgyz of Pamir, up on the Afghanistan belt, they live at 14,000 feet.

The Hadzas, the Himbas, the Hunzas, the Dani of Papua New Guinea, there are people that are living this way and we can get a glimpse into how they have survived, so emotion is a big part of it. We look at our whole life as opposed to … And we live vitalistically as opposed to mechanistically where we just look at diet or we just look at movement or we just look at sleep patterns so yeah.

Stuart Cooke: Yeah

Guy Lawrence: What-

Stuart Cooke: You mentioned holistically as well, so we’ve spoken about diet and we’ve spoken about stress, [00:46:00] so movement. What do you do? What do you do for exercise?

Cyndi O’Meara: I’m not your go-out-and-run-100-miles. It just bores me to tears. I have a girlfriend who is the 24 hour marathon champion, and don’t’ get that at all, but then she doesn’t get what I do and I love to swim. I ocean swim so-

Guy Lawrence: Yeah, that’s us too.

Cyndi O’Meara: Yeah, I just get into the ocean every day. I come down to Sydney and I swim with the bold and the beautiful. I’ll go down and I’ll swim the crew in Tokeh if I’m down there. Up here, I swim at the Mooloolaba Beach Bums, so swimming is really important. I have a desk, I’m sitting at the moment, I have a desk that rises so I can stand and work. My belief is that we need to be on the move all the time.

We did that as hunter gatherers, agriculturalists and herders, so to get up and down on your desk, to stand up on your desk, get a treadmill. I was listening to Ben Greenfield recently, I don’t know if you follow Ben Greenfield?

Guy Lawrence: [crosstalk 00:47:08] Yeah, I’m aware of Ben.

Cyndi O’Meara: Yeah, so Ben was talking about the Spartan Race and how he trains for the Spartan Race. He’s whole thing is stay moving all day long and then he [inaudible 00:47:20] 30 min intensive. He says that’s how he trains for the Spartan Race which worse than the Iron Man Race and I went, “You know, I’m a person that does that.” I do intensive sometime and then I’ll just move most of the day.

I find that I’m probably fitter than most 30 year olds without having to try. I can run 5k without even training for a 5k race. I’ll just go run it and I think we believe that exercise is something that we should take our time out to do but we don’t think it’s okay to take time out for hunting for foods, gathering [00:48:00] our foods, cooking our foods. Michelle Bridges did it perfectly on that weekend that she did the worst for a part of her life.
She believes that exercise is something that we have to take time out to do, but we can just throw a plastic container full of yeast extract and other things in the microwave, press the button and we’re all cool. To me, that’s the biggest myth of … It’s just [biggest 00:48:33]

Guy Lawrence: Yeah.

Stuart Cooke: No, and it is about … There’s a disconnect between how we used to be as kids and how we’re conditioned now because I’ve got 3 young girls and I was watching them-

Cyndi O’Meara: Lucky you.

Stuart Cooke: We’ve got a busy household. These girls, they don’t stop, like they don’t stop. I was innately aware the other day. I was thinking, “You 3 really don’t stop,” and they’re wandering up and down doing hand stands, they’re playing on the floor, they’re lying down. Yesterday, we went to Bronte Park and they said, “Dad, come and take us to the park and come and play with us.”

I thought, “Well, I’m going to do everything that you do for an hour,” so before we hopped in the pool for a swim, I just said, “Right, what should we do.” We were on the monkey bars, we were climbing, we were on the roundabouts, we were racing up and down and today, I feel like I have been worked. It’s just one of those things. We didn’t lift any weights, it wasn’t … No treadmill, it wasn’t exercise, it was just play and it is that deconditioning where we used to just run and be free.

Now, we’re kind of … Like you said, we’re hunched and we’re sitting and we’re immobile but we have to make time for our treadmill session. It’s just let’s get back to where we were and just remember that we can move and we can … We don’t have to be sore if we lay on the ground [00:50:00] because we’re just deconditioned to it. It’s just a mindset I think, isn’t it? [crosstalk 00:50:06]

Cyndi O’Meara: Yeah, and I think it’s awareness because we were not doing this that long ago. It’s only probably in the last 4 decades that we have completely gone off our evolutionary path and most people don’t even realize it’s happened. They think it’s okay to sit in front of the television for 4 hours. They think that you get in your car and you drive to the local store or that you shouldn’t go barefoot because you get parasites.

I’m barefoot until I come to work. I’m barefoot to the beach, coming back from the beach, to the coffee shop. Like all the guys go, “We are all [inaudible 00:50:41] for [inaudible 00:50:42]. We are feeling so sorry for you.” I just think we’ve lost that … I think we have to become aware, become educated and start to play again. I bought a farm and I went up to the farm this weekend to work because I had to finish the 5 hour edit on my documentary.
I’m trying to get it down to an hour and a half. I said to everyone, “I’m going to the farm to work.” “Oh, we’re coming to,” got no work done, no work done whatsoever because it was storm and it was raining. We wanted to go down the bottom of the farm and see the waterfalls. We’re trekking around the farm and there’s leaches everywhere but I noticed my-

Stuart Cooke: Yeah, it’s just fun.

Cyndi O’Meara: It’s just fun. I noticed my son and his girlfriend just throwing each other around the place and I went, “Girls and boys don’t do that anymore.” I noticed that beautiful play that they were doing and tickling each other and I don’t know. I don’t see that anymore and it’s really cool to get them back into nature, into the mud and into the playground at Bronte Park, you know?

Stuart Cooke: Absolutely.

Guy Lawrence: Yeah. I’m aware of the time but I will add-

Cyndi O’Meara: Sorry Guy.

Guy Lawrence: No, that’s cool [00:52:00]. It’s awesome because I was listening to your podcast and how you homeschooled your kids and you all went round Australia in a camper van, is that true?

Cyndi O’Meara: Yeah, we did.

Guy Lawrence: That’s just awesome. I got so much inspiration from that. I’m like, “That’s something I’d love to do,” yeah.

Cyndi O’Meara: It was the best years because we homeschooled the children. I didn’t have to get up pluck their hair, put their school uniform on, make sure they had their lunch. They would get up at 6 in the morning and work for 3 hours knowing at 9:00, we could play. They would get up and do it themselves. These were 6 year olds, 9 years olds and 11 year olds, that’s how old they were.

We’re about to leave, the 5 of us and the girlfriends now and the … Your old [inaudible 00:52:44], we’re about to leave for a 4 week skiing vacation just because we go, “Let’s go play. Let’s go and play.” We ice skate, we ski, we trek, we do snow angels, we do road trips. People just don’t do holidays like that. They go to the islands and they sit in the sun. I couldn’t think of anything … Although hiking in the sun … But just, yeah.
I know I could go on and on but I’m not happy that I have inspired some people to go, “Hey, maybe I’m not aware of my body and what’s happening and what foods I should be eating and that I should ground by going barefoot.” I’m not the hippy, I was … You think you’re the hippy but look at me. I dress well.

Stuart Cooke: Yeah, exactly, straight from Nimbin.

Cyndi O’Meara: You think?

Stuart Cooke: Like you said, it’s holistic so in order to be able to do all these wonderful things in play, you have to have the energy for that and in order to get the energy for that, you really do have to eat the foods that provide you the energy and you have to get the sleep that, again, affords your body to rest and recuperate to give you the energy to do all these wonderful things. It’s holistic so yeah, absolutely. [00:54:00]

Guy Lawrence: Brilliant. It’s a brilliant message Cyndi, absolutely.

Cyndi O’Meara: Thank you.

Guy Lawrence: Now, we’ve got 2 wrap up questions we ask everyone on the podcast so I thought I’d get into them. The first one is could you tell us what you ate yesterday just to give people an idea or even this morning for breakfast if you’ve had breakfast?

Cyndi O’Meara: Okay. Let me do yesterday’s breakfast because everybody was at the farm. I cooked up, so I laid down lettuce, avocado, tomato, I had made up some pesto and I had just made a tomato chutney, so I laid that out on a plate. Then I fried up some sage, so I had some fresh sage so I fried that up in butter, put that on the plate then I had some leftover pumpkin from the night before so I put some pumpkin. I heated it up and put that on the plate and then I scrambled up some egg with some parsley and put that on the plate.

That was breakfast and then I went to a friend’s place who lives off the grid and is very alternate. I had a late breakfast and for dinner, I had … He made a paella. He’s a medical doctor, a GP, integrative medical doctor. He’s very Keto and Paleo but he made me a paella with rice. I’m like, “Huh, that’s amazing,” and that was with all sorts of sea foods. That was my meal yesterday and I’m not about how much I can eat.

I’m about how little I can eat and still feel amazing. I think to say I need to increase my metabolism so I can eat more, I just think we’re at the wrong end. I would rather eat less and live longer eating more than eating more in a day. I look at sometimes what I eat in a day and it might be just [tart eggs 00:55:48]. I might just feel like tart egg.

Guy Lawrence: Yeah, you’re just tuned in and listen to your body and if you’re hungry, you eat and if you’re not, you don’t.

Cyndi O’Meara: Yeah.

Guy Lawrence: Fantastic. The last question, what’s the best piece of advice you’ve ever been given? [00:56:00]

Cyndi O’Meara: When I was 19, I was working for my dad in Bendigo, Victoria as a chiropractic assistant. This lady from Colorado came to me. She was a chiropractor’s wife, oh, and I think she was a chiropractor as well. They were coming and they were … She was … I don’t know where I was but I remember her saying this to me, “You’re a smart girl. What are you doing in a town like this doing nothing with your life?”
She went back to Colorado, showed me where I could ski and the university I needed to go to which was in Boulder and she changed my life. I don’t know where I would be if I didn’t have her make that comment to me. That was a defining moment in my life, very … Yeah. I’m still in touch with her, Katie Felicia was her name and she works in Colorado Springs and I saw her a couple of years ago. Yeah, that was probably it.

Stuart Cooke: Fantastic.

Guy Lawrence: Fantastic, yeah. Somebody give you a little budge and it all changes.
Cyndi O’Meara: Yeah.

Guy Lawrence: Awesome, and for anyone listening to this, where would be the best place to go to get more of you Cyndi?

Cyndi O’Meara: Just changing habits dot com dot au is my website and there’s everything in there, how you get on Instagram and how you get on Facebook, how you get on Twitter feeds, how to get to the education, what foods I have, my podcasts because we do podcasts. We’ve been going 2½ years now called Up For a Chat. Yeah, it’s all there so [crosstalk 00:57:40].

Guy Lawrence: Perfect. We’ll lead to it all anyway. You mentioned a documentary. When will that be out?

Cyndi O’Meara: That will be out late March next year, so we’ve done all the filming for it. We’re not just in the editing stages and the storytelling and the story, I think it will get a lot of people thinking really about what they’re doing. That’s my [00:58:00] aim, so it’s called What’s With Weight? We have all have a website called What’s With Weight but that’s not up and running yet. That will be the end of March. Get on my feeds and I will tell you what’s happening.

Guy Lawrence: Keep everyone posted, yeah.

Cyndi O’Meara: Yeah. I’ll keep everyone posted including you guys.

Guy Lawrence: Fantastic. Yeah, let us know.

Stuart Cooke: Please do.

Cyndi O’Meara: Yeah.

Guy Lawrence: For sure. If we can help, we will absolutely.

Cyndi O’Meara: Thank you, appreciate it.

Guy Lawrence: Well, that’s it. Thank you very much for coming on the show Cyndi. That was awesome.

Cyndi O’Meara: Thank you.

Guy Lawrence: Really appreciate it.

Stuart Cooke: Yap. Take care and we hope to hook up with you in person outside of the cyber world very soon.

Organic Peanut Butter Cookies

organic peanut butter cookies

Angeline: The reason I love this recipe is that its suitable for mum and baby, my son loves these cookies and they literally take minutes to make. I whipped them up while Harvey was eating dinner and I can help myself to one or two without feeling guilty. They have a touch of coconut sugar for a little sweetness and the coconut flour gives them a great taste while being gluten free so tummy friendly for me.

Ingredients

  • 3 tbsp organic peanut butter
  • 1 tbsp soft or slightly melted butter, ghee or coconut oil
  • 1 free range egg
  • 3 tsps coconut sugar
  • 1/4 tsp 180 Nutrition Organic Vanilla Powder
  • 2 1/2 tbsp coconut flour

Method

  • Preheat oven to 170 °C/338 °F.
  • Mix peanut butter, butter, egg, coconut sugar, vanilla powder in a bowl until well combined. Add coconut flour and mix until thick, sticky mixture forms. If using a different flour, you will need to add more as coconut is a strong moisture absorber.
  • Roll the mixture into small balls and place on a slightly greased parchment/baking paper (about 40 x 40 cm). Flatten with you hands in the middle until it’s a flat pancake. Then cover with another piece of parchment paper of the same size and use a rolling pin to flatten the balls into a thin dough layer, about 3-5mm. Roll it evenly in four directions starting from the middle.
  • Place on the middle shelf and cook for about 10-12 minutes.

You can find more awesome recipes here and you can follow Angeline here.

Other Posts By Angeline:

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Beyond Food Allergies & Sensitivities; Understanding Histamine Intolerance


The above video is 2:44 minutes long.

Watch the full interview below or listen to the full episode on your iPhone HERE.

They say you learn something new everyday, well we certainly did with todays guest! If you or anyone you know are struggling with symptoms like IBS, food allergies and intolerances, acid reflux, migraines, hives, insomnia, chronic fatigue (the list goes on!)… then looking into and understanding histamine intolerance is well worth your time.

low histamine chef yasmina ykelenstam

Ex-CNN/BBC journalist shares with us how she heals her chronic inflammatory condition.

We have another awesome guest for you in store today and her name is Yasmina Ykelenstam. She’s an ex-journalist with over 10 years research and international news production experience for people such as 60 Minutes, CNN and the BBC, so she knows how important it is to get her facts straight!

In 2008, after 20 years of being misdiagnosed with everything under the sun, she was forced to quit a career of a lifetime after seeing over 68 doctors. In 2010 she was finally diagnosed with histamine intolerance. Yasmina then embarks on a mission to get to the bottom of it all with the help of nutrition, lifestyle, meditation and a different approach to exercise… Prepare to be inspired!

Full Interview: Histamine, Food Allergies, Skin Care & Meditation

In This Episode:

downloaditunesListen to Stitcher

  • From journalist to health advocate; her story
  • What is histamine & the role it plays
  • How to test for histamine intolerance [07:28]
  • Why fermented foods were not the best choice
  • The ‘Natures Cosmetics’ she uses for her skin
  • Why meditation has played a big part in her recovery
  • And much much more…

Get More Of Yasmina Ykelenstam:

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Full Transcript

 
Guy:Hi this is Guy Lawrence of 180 Nutrition and welcome to today’s health session. We have another awesome guest for you in store today and her name is Yasmina Ykelenstam. She’s an ex-journalist with over 10 years research and international news production experience for people such as 60 Minutes, CNN and the BBC so she knows how important it is to get her facts straight which is a big one and she has an amazing story to share with us today.
In a nutshell, in 2008, after 20 years of being misdiagnosed with everything under the sun, she was forced to quit a career of a lifetime after seeing over 68 doctors she reckons. In 2010 she was finally diagnosed with histamine intolerance. If you’re unsure what histamine is don’t worry about it, I think it’s actually really relevant for everyone and we do explain there in the podcast today and Yasmina’s explanation is going to be much better than mine so hold for to that.
She goes into that, how she’s radically changed her nutrition and lifestyle, her exercise approach and started including meditation as well, which I will add and we do discuss all awesome topics and how she’s pulled her life around and is a great example of what a bit of determination can do and change and now she’s out there spreading the word as a low histamine chef and doing an awesome job of it and we were just very privileged and proud to have her on the podcast today and she was a lot of fun, she was great, superly down to earth. Superly, could I say that word? Anyway I’ll stay with it. Top girl, great to have her and you will get a lot out of it to enjoy. Of course any feedback please send us back to info@180nutrition.com.au. You can go into our Facebook page, 180 Nutrition write on the wall. We generally get round to them all as [00:02:00] quick as possible.
This is the part where I’m going to ask for a review, I do it every episode and I probably will just leave it at that. If you enjoy the podcast leave us a review on iTunes and they really are appreciated. Anyway, let’s go over to Yasmina and the low histamine chef, enjoy. Okay, let’s go for it.
Hi this is Guy Lawrence, I’m joined with Stewart Cook, hi Stu.
Stu:Hello Guy.
Guy:Our fantastic guest today is Yasmina Ykelenstam. Did I pronounce that correct?
Yasmina:Nearly Ykelenstam.
Guy:Ykelestam and I even practiced it before the show as well oh God, hopeless. Thank you so much for coming on the show today Yasmina. We’ve got some amazing topics to cover, but more importantly could you share your absolutely fascinating story with us as well and our listeners because it think it’s just fantastic.
Yasmina:I’ve been sick most of my life, on and off, with strange symptoms, allergy-like flues that weren’t flues, IBS, hives those kind of things. Then it really intensified when I was a journalist working in war zones in Iraq and Lebanon and eventually it got so bad that I had to quit my job and I had to find a career, a business that I could run from my bed basically which was I did some marketing and I used to pull on a shirt pretend I was sitting up in an office but really I’d be lying in my bed because I was so sick and nobody could tell me what it was.
Then finally I came across some woman in a … Not some woman, she’s a very good friend of mine, she’s also a blogger too and she told me it might be a histamine issue. I was in Bangkok at this point and I flew straight from Bangkok via New York, all the way to London and I got a diagnosis of something called histamine intolerance which I will get into in a minute and then it was I was then re-diagnosed with something called mast cell [00:04:00] activation. It’s not really clear, I seem to have both or maybe they are kind of the same thing but in any case it all worked out in the end and I’m feeling much better.
Guy:How long ago was that Yasmina?
Yasmina:The diagnosis?
Guy:Yeah.
Yasmina:The first was in 2010 and then the second diagnosis was in 2013.
Stu:There you go.
Stu:For everybody out there so for our listeners who are unfamiliar with histamine, now in my very limited knowledge I’m thinking it’s the kind of reactions that I used to get when I had high fever as a child, with stuffy, itchy, watery eyes and I just want to … Could you just touch on the role of histamine, what it is, what it does to the body?
Yasmina:That’s basically it. Histamine, we are used to hearing about anti-histamines, most people have histamine reactions. Histamine is an inflammatory molecule that lives in mast cells which are part of our white blood cell system. But it’s also found in foods. Histamine’s job is if there is some healing that needs to be done, the mast cells break open and histamine and other inflammatory mediators go to the site of the infection and begin the healing process. But as I said, it’s also found in foods, but also, histamine’s role is diverse in the body. As I said, it’s an important player in the healing process, it’s a neurotransmitter which affects serotonin and dopamine, it plays a role in our metabolism in weight gain and weight loss, it’s part of the digestive process and it also helps set the circadian rhythm so our wakefulness cycle and it’s now been shown to be involved in narcolepsy.
Guy:Wow. What would the symptoms be of histamine intolerance? Everything? [00:06:00].
Yasmina:Pretty much everything which is why it takes an average, I’m going to use mast cell activation as an example here but it takes up to a decade or rather an average of a decade for the average woman to be diagnosed with mast cell activation which is related to histamine intolerance. A decade because the symptoms are so incredibly diverse and they rotate, and they migrate from different parts of the body as different clusters of mast cells become activated and depending on diet, which part of the world you live in.
In any case, here are some common symptoms, there are literally dozens of symptoms. I had 55 symptoms that were directly attributable to histamine intolerance or mast cell activation. Here are a couple of them otherwise we’ll be here all night. There’s IBS, acid reflux, food intolerance-like issues, migraines, hives, insomnia, blurry vision, palpitations, chronic fatigue, intolerances to extremes in temperature, and inability to fly in planes because of the vibration and changes in pressure, food allergy-like symptoms and in the extreme, idiopathic anti-epileptic shock, idiopathic meaning we don’t know why.
Stu:Okay, well, given that very varied and almost crazy list of symptoms, how can we test for it?
Yasmina:With difficulty, the first step is finding someone who believes you and on my website, there’s a post which you can print off medical studies and take them to a doctor with you but I’ll tell you how to get there later. I’ll start will histamine intolerance. Histamine intolerance is generally diagnosed by a high blood plasma which is the overall [00:08:00] amount of histamine in your blood. A result of a low di-amine oxidase enzyme in the body. Di-amine oxidase is one of 2 histamine lowering enzymes, it’s also known as DAO. The other is HNMT but that right now can only be tested for in your genetic profile and some people say that the only definite way to diagnose this is by having a decrease in symptoms when going on a 4 week histamine elimination diet.
Some people, a lot of people walk away with a false negative from the testing for this because there’s many causes for histamine issues, you don’t have to have low DAO and your plasma histamine can be low one day and very high the next depending on your stress levels, what you’ve been eating, all that kind of stuff. Generally I would say, look for allergy-like symptoms with negative allergy tests and by these I mean IGE testing rather than IGG which is the food sensitivity testing.
As I said, plasma histamine fluctuates so it’s a little difficult. Also there is the issue that you can have a relatively normal histamine level but if your other inflammatory mediators are elevated, such as prostaglandin, interleukins, leukotrienes, that kind of thing, the other inflammatory mediators that are also housed in the mast cells along with the histamine, they can potentiate whatever level there is of histamine. If there is already some kind of inflammation going on, let’s say the histamine is normal, prostaglandins can enhance the effects of any histamine that’s being released in the body. Plus if you have excess leukotrines, that then enhances the prostaglandins and the histamines.
Just testing for plasma histamine is not very [00:10:00] reliable. For mast cell activation syndrome, it’s urinary test of n-methyl histamine. It’s a 24-hour test so you get an idea of the level throughout the day. It’s the prostaglandins, the other inflammatory mediators I just mediators that I just mentioned, and then something that’s also very important in my view is I’m finding more and more people are having a problem with something called oxalic acid which is found in plants. It’s a plant defense mechanism and it can cause major inflammation in people who are already dealing with some kind of inflammation.
It’s found in kale, almond, celery, zucchini, for example. What happens is when we get sick, we try and get really, really healthy and so a lot of what we do is we eat high histamine foods, by accident the avocados, the tomatoes, the pineapples, because we’re told all these are great for us and lots of nuts and all of that, they’re also high histamine, then we are adding lots of oxalic acid into the mix with the kale, the almonds, all of these wonderful plant foods. If there is an existing inflammation issue, these can temporarily aggravate the issue. I’m not saying don’t eat these foods, these are all the foods that I eat, but it’s good to be aware of it.
Guy:Wow. There’s a couple of things that spring into mind, the first thing is I’m going to have to listen to that again once I get off this conversation to make sure I fully understand what you just said. But on top of that, where would you start? Because you’re naming foods that people assume are healthy so unless you get the diagnosis correct, you could be continually triggering this inflammational problem off from the get-go without even realizing it.
Stu:Another point is well, I’m thinking Yasmina from a bloke’s perspective, my blokey way to fix that would be to run down to the chemist, get some Claritin, take a swig of [00:12:00] Claritin and see what happens. Does that fix it? That kind of … Well, maybe it’s a histamine problem if Claritin works.
Yasmina:You know, funnily enough that was my ex-boyfriend’s logic which was just take a few fistfuls of antihistamines and if it works it works. By this point I was already on a few antihistamines a day. He said, “Well how come that’s not working for you? This obviously isn’t it.” Poor thing was just used to hearing me talking about different theories about what was wrong with me and he had just had enough. He’s just like, this girl is just a hypochondriac. Which is why most of us get sent to psychiatrists actually because we’re told it’s psychosomatic.
The antihistamine issue, that’s a very good point, but there are actually 4 histamine receptors in the body. Claritin, for example, and most antihistamines work on the H1 receptor which to really oversimplify things means the respiratory system. You have a fever, you get [sniffly 00:13:00], you can’t really breathe, they give you an H1 blocker and that dries up your nose and it blocks that histamine receptor. But there’s the other 3 histamine receptors.
The H2 receptor is, again, oversimplifying, is to do with the digestive system. If you have a person who’s suffering mostly from digestive issues, they don’t really know and if they go to a doctor who doesn’t specialize in mast cell issues, they might be told, well take an H1 blocker and your symptoms should dissipate but the fact is if it’s digestive issues, an H1 blocker isn’t going to do anything.
Then there’s the added problem that a number of the doctors I’ve spoken with including Dr. Janice Joneja who is a pioneering immunology researcher who was one of the first people to research histamine issues, a concern with antihistamines is that throwing the histamine receptors out of whack can cause more histamine release into [00:14:00] the body basically. First of all you have the rebound effect which is when the antihistamine wears off, the body produces more histamine to make up for the shortfall. There’s lots of different reasons that that might not necessarily work.
That is also an issue with the histamine elimination diet by the way. A lot of people feel better after 4 weeks, myself included, and then they think, well, I’m just going to stay on it because I feel better. Then what happens is, you just keep losing foods, and losing foods, and losing foods and you’re even reacting to the low histamine foods and you’re like, oh my god, I’m just so histamine sensitive that I literally, I cannot be in a room with any histamine. Well no, the fact is your body keeps producing more and more … This is one of the theories that your body produces more histamine because you need the histamine for so many essential functions in the body and I keep trying to share with people that histamine is a good thing, it’s our friend, we just don’t want too much of it so we need to be careful, we need to find ways to balance the histamine.
Stu:If I was completely distraught and in a very similar place to where you were and said to you, just tell me one thing. What do I do right now? What one thing can I do right now? What would you advise?
Yasmina:Meditation.
Stu:Right, because we do have another question about mental stress as a trigger so [crosstalk 00:15:28].
Guy:I’ve got a question for you off the back of that. Why do you think you got if from the first place? From what?
Yasmina:There’s many different theories as to why people develop histamine issues. One is genetics, they are finding people with mast cell activation … I keep referring back to mast cell activation because we have research on that. unfortunately histamine intolerance is being treated by nutritionists and holistic practitioners … I’m not [00:16:00] saying that this is not a valid way of dealing with it, I’m saying that these people don’t normally release medical studies so we don’t have anything concrete to go by. I’m a big believer in holistic methods of treatment, just I would like the research to be able to talk to it about people. Oh no, I’ve just lost my train of thought. I did say I woke up very early today.
Guy:It’s very late over there in Paris too. That’s cool. Because I’m jumping around [crosstalk 00:16:33].
Stu:We’re on the topic of meditation and how you first thought that you came to … Where the histamine came from in the first place for you.
Yasmina:Right. We have the genetic aspect which is that in mast cell activation studies they are finding that people who have high inflammatory mediators, it runs in the families. This would apply to histamine intolerance as well, one would assume. Then there’s exposure to pesticides, to chemicals, there is viral infections. For example there’s a theory that you could have some sort of childhood virus and your immune system, once it’s dealt with, remains hyper activated. The immune system just stays in overdrive believing that there’s something to continually be dealing with but in some cases that could be true, some people have childhood viruses that remain in adult years but it remains dormant in the body unless there’s some sort of major health event in which case it can reactive.
Food poisoning has been said to potentially trigger it. Serve cases of food poisoning and serve illness of some kind, operations, that kind of thing, again the immune system remaining in overdrive [00:18:00] and trauma. I was listening to a very interesting talk by a doctor, I believe it was Milner and he was saying that the majority of his patients, they came to him and they say, I don’t know, I was so healthy, everything was going totally right, and then suddenly this traumatic event happened in my life, a car accident, a husband dying, a child dying, some sort of personal incident, and that is what triggers the mast cell or the histamine activation, which is not an uncommon thing.
There’s a great book called The Last Best cure in which the author who is a science journalist herself, she shares a questionnaire developed by a medical company in the States that can actually predict how likely you are to develop an immune system dysfunction based on the level of trauma you have had in your life. When I read the book, I just thought, okay, I grew up during a war and I went to war as an adult 3 wars. I haven’t really had really traumatic events like some people have. Some people have had really terrible, terrible things happening to them. But then I read the questionnaire, it was like, did you move once, more than once every 5 years before the age of 11? Did you ever hear your parents fighting in the next room? Did one of your pets die before you were the age of 8? I just thought, wow, I’m in trouble and I scored off the charts, off the charts.
Stu:To me when I heard what you did as a journalist, I thought, my god that’s stressful. For me personally, from an outsider looking in, I don’t know how stressful it was.
Yasmina:It was highly stressful and …
Guy:Just thinking about the sources of [00:20:00] histamine triggers as well. Outside of food, personal body care products, sun screens, all that kind of thing, would that fall into that category as well?
Yasmina:Yeah, absolutely. Bath products, even so called natural products like cocamidol betaine which I can never pronounce and the SLS which we now know are not so great for us, and various other products can cause immune system disruption that can affect the mast cells. When you consider that what we put on to our skin, I heard 60% of what we put onto our skin is absorbed into our bloodstream. That figure is contentious but it’s interesting to think. I had not really considered it before although it made complete sense.
But the good news is that when you consider that beauty products have lead in them which we thought was an urban myth but was then proven to be the case and there was a big expose on it in the New York Times, people had always told me, “No, no, no, it’s a myth, it’s a myth, it’s a myth.” It’s not a myth. When women are eating, I think it was 5 pounds of lipstick a year, it all adds up. The good news is that although there are things that can trigger us, there are other things that we can put on our skin that make us better such as moringa oil which is a natural anti anaphylactic and an antihistamine. There’s pomegranate seed oil which increases collagen production but is also an antihistamine. You have brands like Dr. Alkaitis, their product is so pure you can eat it. You can eat it. I have eaten their almond face cleanser just out of curiosity to say that I did.
There’s RMS beauty created by a woman who had multiple chemical sensitivity, she actually does the makeup for the Victoria Secret Angels, and she created this amazing range of beauty products with just the most incredible raw beauty products that treat the skin in an anti-inflammatory way and there is 100% pure which is … I don’t get anything for mentioning these things. I hope it’s okay, I just want to …
Guy:Go for it. Help people yeah.
Yasmina:Yes. 100% pure, it’s an American brand but you can buy it all over the world and their products are the cleanest I have found anywhere. Even though people write to me and they’re like, Oh so you use 100% pure but it has tomato in it. Well, when you compare a little bit of tomato or a little bit of strawberry in a face cream to phenol-exo-hetra-tetra-cyclne-adol, you know I’m just pulling from air. I know which my body triggers to more and it’s not a little bit of tomato or strawberry.
Guy:Yeah, right. To pull it back, with everything that can trigger histamine, which is incredible really when you think about it you’d be afraid to go out the door sometimes.
Yasmina:I used to be. I used to wear a mask. I was one of those weirdoes.
Guy:That’s amazing. With Steward then asking, what’s the one thing you can do right now and your answer was mediation, my question would be why probably because I sidetracked this conversation 10 minutes [crosstalk 00:23:28].
Yasmina:No worries. My life fell apart and interestingly I had my genetic profile read by somebody and I carefully chose someone because I didn’t want somebody who was sell me thousands of dollars of supplements. But I told him, look, I just want to know about the mast cell stuff, I don’t want to know about any other health issues and he says to me, “That’s very unusual, nobody’s ever told me that. You know, just ignore everything else, I just want to know about this.”
I said, “Well, you know, I, I am a high stress person, you know, [00:24:00] especially when it comes to my health and I really don’t want to know anything else because the likelihood is I’m, I’m just not going to be able to deal with it right now.” When we spoke, he started first of all by laughing at me, and I said, “What’s up?” He said, :I can now understand why you made that request. In your genetic profile, every possible gene relating to stress is in your genetic profile.” He said, “It’s my belief that you should be able to control your symptoms through stress release.”
Funnily enough about 2 years before that I had started meditation after reading this book The Last Best Cure. I was told that … I’ll come back to this later but I started meditating and I started noticing some positive changes, lots of positive changes. Then I reached the point where I thought I’m eating 5 foods, this is not working because I’m terrified of eating anything else. I came up with this really, really, crazy idea, I had been on a meditation retreat for a week and after years of restriction and misery, I ate everything I wanted on that mediation retreat. It was all vegan, it was all made from scratch there was no tofu, it was super, super healthy whole foods. I ate it all and I was fine and I just though, this is the key, this is the key. At the time, I just thought, right, this is how I’m going to get my life back. I’m done with sitting at home, I am done with not being social, I am done with thinking that my life is over…
I had made so much progress and happiness and feeling better about things but really was still stuck in this mindset of I’m never going to get better. There is only so much better I’m going to get and maybe I’ve already reached there. I read The Last Best Cure and she talked about [00:26:00] how meditation fights inflammation. I just thought, that’s when I went on the mediation retreat and after that, I came up with this idea that I could re-introduce foods as long as I stayed calm while I was reintroducing them.
I’m not suggesting anyone else try this, I don’t have any message to sell people on how to do this, talk to your doctor, your shaman, your whatever, your witch doctor but get a medical person on board. What I did was I did a risky thing, I took a bowl of strawberries and I had gone into anaphylactic shock from having 1 strawberry a few years earlier. My health was a lot better at this point. I was no longer fearful of going into regular anaphylactic shock. I have to say that I was much, much, better than I used to be.
I did a mediation, mindfulness mediation at the dinner table 15 minutes and then I started eating the strawberries one after the other, mindfully, really being in the moment, being in the experience. Just not allowing the fear and the dizziness and the anguish that accompanied every single meal in the last few years, I just let that all out. I experienced it and I saw it there in front of me and I made my peace with it. I actually said to myself, you know what? At this moment, I’m okay with letting go. Whatever happens, happens because I’m at peace. I haven’t experienced many moments like that since but it was an incredible moment and I just let go of the fear and I ate the bowl of strawberries and [inaudible 00:27:46]. That was [inaudible 00:27:48] for me.
Maybe I would have survived anyway, but the point is, I had set something in motion whereby I had told my brain and my body [00:28:00] that this was the key and my unwavering, unshatterable belief that this was going to heal me, was possibly a placebo effect but the fact is, if anyone can find that one belief, even if it’s the eating McDonald’s every day is going to heal you, it might work for a time anyway but there are more sensible ways to do it. Mine seems to have a lasting effect so far, nobody can predict the future but the point is the meditation has brought me peace and acceptance. It doesn’t mean that I’m not going to continue fighting for my life but for my recovering but I have made my peace with however it is that I wake up on any given day.
Guy:That’s amazing.
Stu:Well that is fantastic. Do you continue to eat strawberries today?
Yasmina:I do, I eat a lot worse that strawberries.
Stewart:No it sound like you certainly got a strategy that works for you. In terms of knowing where to start, there’s so much to do to try and get your head around what might be happening, what you could do. If I wanted to gravitate to perhaps some natural antihistamine foods, where would I start? What would be the best ingredients to choose?
Yasmina:That’s my personal choice is starting with those foods, so plentiful in nature. Really, I think if I had grown up in Lebanon where my mother is from where the food is just natural, you just literally just pluck it from the tree and put it on the table. My mother always commented, “When we used to go to Beirut, you never had any food issues.” She was right. That’s also because the diet was rich in these following foods.
What I have found to be my most powerful ally and that for many of my readers are bioflavonoids, quercetin, rutin [00:30:00] and luteolin. They are found in plants. They are what’s called mast cell stabilisers. There has been some amazing research by a doctor in the States, Dr. Theoharidis at Tufts. He’s funded by the National Institute of Health, he has over 300 studies on mast cells, mast cell activation and he found that these bioflavonoids, in particular, quercetin and luteolin, quercetin, the study was done on, is as powerful as the most commonly prescribed medication for stabilizing mast cells to prevent histamine release. But this is also applicable to people with histamine intolerance because quercetin acts as an antihistamine, so it works in preventing the mast cells from releasing histamine that’s in the body already and it acts as an antihistamine so when we eat dietary histamine, it doesn’t bind to the receptor in the body. It doesn’t appear to have the same side effects as antihistamines.
In any case, you can find these bioflavonoids in fresh green herbs. I eat so many green herbs. People watch me cooking and they’re like, when do you stop putting, I don’t see you measuring anything? How do you measure the herbs? I say, when it tests like one more handful is going to make things taste funky then I stop. Fresh green herbs, things like sweet potato, butter nut, squash, broccoli, most brightly colored vegetables and greens. The thing is, it gets a little confusing because you’ll have a lot of articles that say things like pineapple is an antihistamine, tomatoes are antihistamines, well those foods are found on the high histamine food list. That’s’ because partially because different parts of the fruit or the food can have different properties. The leaf can have one property, but the fruit itself can have others. Is it the combination of other nutrients or the lack of nutrients or the sugar? Things like that.
Raspberries for example are on [00:32:00] list as high histamine but they’re also a good source of quercetin. People say, well, they have quercetin but there’s an … I look for foods that have these qualities. My first choice would be rather than eating tomato ketchup, which is a processed food and is also high histamine, I will have a bowlful of raspberries because they do have some quercetin, they are anti-inflammatory but they are slightly higher histamine than blue berries for example. As I said, severe histamine restriction is not a great idea. What I do is I try and balance things by including as much of these antihistamine foods as possible, to balance out the higher histamine foods that I eat.
Stewart:Would non-organic plants and vegetable be an issue? I’m thinking along the lines of pesticides because not all of us, me included, can afford to feed a family fully organic. It gets crazy. I really increase the amount of fruit, many veggies really, I eat lots of veggies but I’m thinking, I’m washing and scrubbing but I still think they’re loaded with pesticides and nasties.
Yasmina:Yeah, scrubbing them only does so much because it’s inside the food but yes. Pesticides would be an immune system trigger which would exacerbate the histamine or mast cell issues, but at the same time, yes, it is expensive. I try and eat as much as I can organic, there have been some studies that have show that quercetin levels may be higher in organic vegetable and in organic farming. I can’t remember the reason why and that was contentious also. That was just one study.
What [00:34:00] I do is take the list of the most heavily contaminated foods and try and eat those organic and then eat the rest conventional farming. There’s money saving strategies like I eat an incredible amount of herbs and they are not always in season so what I do is I buy in bulk and I freeze. I chop them up and I freeze them. Then that gives me a year’s supply. You can go to farms and make some kind of deal with then … If you have anybody local, you can get vegetable boxes, you can … It’s tough, I would say that I spend most of the money I earn on food.
Guy:But you feel a lot better for it though right, so it’s?
Yasmina:I do but it’s a delicate balance eating a little bit left overs [inaudible 00:34:52].
Guy:What about fermented foods? Because I hear they can be a catalyst for histamine triggering as well.
Yasmina:Fermented foods a double-edged sword absolutely. We’re told they are the best way to heal the gut and yet they cause histamine release because of the bacteria. A lot of people arrive finally at histamine tolerance diagnosis or the suspicion that being what they have because they were on a highly fermented diet such as the guts for example. The interesting thing is a lot of people are eating the fermented foods to heal the gut but new research tells us that there is a mast cell involved to leaky gut, therefore quercetin and other approaches to mediating histamine and mast cell issues could be applicable to leaky gut and I had horrific, horrific, horrific leaky gut symptoms and I have to use the real name here, intestinal permeability because if we want people to take us seriously we need to use names that doctors will pay attention to.
[00:36:00] I managed to heal mine in my opinion, it might have been other factors as well but I didn’t do any L-glutamine, I didn’t do any fermented foods, I didn’t do any bone broths. Just generally I think that anyone who says that they have a healing protocol that will definitely work for you, is a little delusional or lying or has the best intentions but just we’re all different.
Guy:100%. We hear that all the time with diet too. This is the diet, this is … It’s like come on guys, really? Yeah.
Yasmina:Exactly. The first thing I tell people is the histamine lists are terrifying. Forget sticking to any one dietary dogma, forget about sticking to list. Make your own lists of foods. Trial and error, make a list of symptoms, IBS, blurred vision, blah, blah, blah. Don’t do a food diary because that’s just setting yourself up for failure. It’s like eating something and then sitting there with a notepad, what’s going on in my body? What’s going on in my body right now? Oh, I twitched, I twitched, okay.
It’s like the research on how concert violinists for example, they put them in MRI machines and the parts of the brain that get denser with neurons, the more they practice, that kind of thing. You become better at playing the violin the denser that these neurons become because you’re spending more time, more time, more time. We have become virtuosos if of our sickness. We’ve spent so much time focusing inwards, looking at what is going on in our bodies, looking for what’s going wrong. We’re intensifying our perception of these things. That is my experience, my own experience and I’ve seen it in others. That’s one of the amazing things about mediation. At times, when my symptoms were at their worst, I would go into [00:38:00] the discomfort and just accept it and release it. It’s absolutely mind-blowing.
Guy:The mindset’s massive, it’s massive. I think of Tom Gabriel when he spoke on our podcast and he was talking about chemotherapy, once somebody was diagnosed with cancer they did a study, about 30% of the people were starting to lose their hair before they even started the chemo because they were just going in and just absolutely terrifying themselves, and the body takes over, which is fascinating.
Yasmina:There was an article I was just quoted in yesterday that was on US world news, the website and world news and reporters, I can’t remember right now, sorry. But it was on the nocebo effect. The evil twin of the placebo effect. Yeah, absolutely, expect to react and you probably will.
Guy:While we’re on the topic, for any of the listeners recommend listening to our podcast with Dr. Joe Dispenza because he actually wrote a book recently called You are the Placebo. I’ve read it. He was an awesome guy but he explains that really well in the podcast so if anyone wants to check that out they can too. Yeah, let’s do it.
Stewart:I have a question. Do you support your diet with any off-the-shelf supplements?
Yasmina:I do. Again, these might not work for everybody and I’m certainly not a doctor so please don’t run off and buy these but to discuss them with a medical professional. I started out taking quercetin by a brand called Twin Lab T-W-I-N L-A-B and quercetin with vitamin C. initially I was told that vitamin C was great for histamine and mast cell issues but I reacted to all vitamin C and I thought, wow, wow, that’s another thing I [00:40:00] can’t take. But then I realized that ascorbic acid is often made from fermented corn. Fermented number 1 and corn, which is highly allergenic and is a trigger for many people.
I found the Twin Lab, coincidentally which has the vitamin C that’s made from ascorbyl palmitate, which is made from palm trees and to my knowledge is not actually fermented. That was just great. I stated taking that and then I became aware of a stronger quercetin and luteolin supplement developed by Dr. Theoharides who I talked about earlier and the mast cell researcher. He created this supplement and it changed my life.
People say that you can’t work your way up to a therapeutic dose of quercetin and luteolin through your diet. My argument to that is, well if you eat nothing but quercetin and luteolin rich foods you’re hedging your bets anyway. Even if the quercetin isn’t doing anything you have all these amazing plants foods and you’re not ingesting any garbage so you’re giving your body a fighting chance. This neuroprotek perhaps in combination with the diet, really, really changed my life. The one symptom I forget to mention earlier that is such a huge problem for many of us and was my absolute nightmare as a journalist, imagine this, brain fog and memory loss. A journalist with brain fog and memory loss in war zones.
Stewart:Not the ideal situation.
Guy:No. Eventually that played a huge part in why I left journalism because I worried that I was endangering myself and others by being out in the field. Yes the neuroprotek cleared my brain fog up entirely. Again, in combination with diet I’m sure, and it doesn’t work overnight. Dr. Theoharides told me it will take about 6 months for it to kick in, [00:42:00] and it did take 6 months for it to properly start working. All kinds of people are using it now. People with autistic kids are using it for them because … I’m not entirely sure the length of it.
Stewart:That was neuroprotek was that?
Yasmina:Yeah, N-E-U-R-O-P-R-O-T-E-K.
Stewart:For anybody wanting to access that, is that readily available on the internet?
Yasmina:It is. They sell through Amazon and also through their website. You can just google it or google Dr. Theoharidis, it should come up. Oh god, I’ll have to spell that name.
Stewart:Yeah, it doesn’t sound easy.
Yasmina:Vitamin C also [mangosteen 00:42:39] I started taking when all my hair fell out and I lost most of my hair, it was quite traumatic but that turned out to be combination of shampoo and inflammation generally and [mangosteen 00:42:50] and a little bit of vitamin B12. The [mangosteen 00:42:54] is an antihistamine, it’s a mast cell stabilizer and it also inhibits the synthesis of prostaglandins from mast cells. Histamine when it’s released, prostaglandin is synthesized as the histamine is released and they augment each other. I theorized that dealing with the prostaglandin would help with the histamine reactions and it also apparently helped my hair grow back. Prostaglandin D2, excess prostaglandin D2 is often to blame for male baldness or plays a role in it, just to remind you.
Guy:It sounds like you’ve been through so much. How do you feel now after everything listed-?
Yasmina:I feel like it was my scariest war and I felt very much like a soldier having been, well, perhaps on a crusade for many, many, many decades and I just turned 40 this year, and I’m now finally [00:44:00] experiencing health, good health for the first time since I was maybe 8 years old and it’s pretty amazing. I used to feel quite buttered and angry. I was very, very angry. I was so angry, I had the shortest fuse on the planet, I would just scream at the drop of a hat. Journalism didn’t help that very much working in war zones and being in horrible situations where you have to evacuate a team or deal with incoming fire, but there’s no room for politeness in most situations. It’s just all changed and I’m happy and peaceful and I let go of my anger. I was very angry with doctors, who didn’t spot the sickness and I was angry with … I was just angry with life and now, I don’t know. It’s so much-
Guy:That’s amazing. I know you’re inspiring so many other people with your own message which is fantastic.
Stewart:Just thinking that we’ve spoken lots about food and the catalysts for histamine reactions. Given the impact that mediation has had on your body as well, what about exercise? Because exercise can be a stresser on the body as well, so what do you do?
Yasmina:Absolutely and I wish somebody had told me this. It was very frustrating to exercise, exercise, exercise and eat really well and gain weight for most of your life. I now know it was inflammation and stress on the body and I was doing the wrong kinds of exercise. There are a lot of people with histamine … Histamine can make you collapse if you exercise too intensely. Running, lots of cardio, maybe football, things like that. Lots of cardio can upset your histamine levels [00:46:00] and cause it to spike. Now generally inflammation spikes for up to 72 hours after intense exercise as the muscles break down and the repair themselves. That causes inflammation.
In the long-term, it’s anti-inflammatory. Now for somebody who has a histamine issue, that temporary spike and inflammation can be very detrimental or even a little bit scary. I used to pass out on the treadmill, I would lose feeling in my hands and my feet. Just really horrible things. Then I read the research … That stopped me exercising for many years. I didn’t know what was going on but I became frightened of exercise and it turned out to be a great excuse because I can be quite lazy by nature. Couch potato, it was a pastime.
Eventually, I found the research on how to exercise without causing a histamine spike and it turned out that exercises in which you use your own weight, such as yoga, Pilates, things like that, or lifting weights calmly, without cardio will not cause that histamine spike. I went back to yoga. I used to practice yoga in 2000 and when I’d just started out working for CNN and although I loved it and I was doing Ashtanga which is fast paced, is the power yoga. I told my aunt one day, I just need to beat the crap out of something. I love yoga but I feel like I’m in class and I just want to beat somebody up. I think I just need something a bit more dynamic so I went to kickboxing.
I went back to kickboxing last year mostly just to prove to myself that I could. [00:48:00]I started running again, I started kick boxing. I was doing an hour and a half a day of kickboxing. I felt great. I could do it. But then the strangest thing happened, I started feeling like I wanted to beat people up again.
Stewart:Oh, okay.
Yasmina:I realized the stress hormones were just causing, because stress hormones cause mast cells to break open and dump inflammation into the body. If the mast cells are in the brain when that happens, than can affect your other neurotransmitters. It can make you aggressive, it can make you depressed, it can do so many things to the brain and it’s a topic that’s starting to be researched more now. If you go on the internet and you type in, inflammation and depression, you’ll have tons of results. I was misdiagnosed as bipolar. I believe it was a miss diagnosis because as soon as I changed my diet, I had no more episodes. Over the course of 6 months, the episodes stopped. I was a rapid cycler. I would be laughing, I would be a great mood and then suddenly bang, I’d be screaming, I’d be angry, yeah, I’m going … The beast would come out and then I’d start crying.
Stewart:Wanting to beat people is okay when you got the skills to do that so you’re on the right track.
Yasmina:Eventually I realized that the key was yoga. It combines the mediation, you’re using your own weight and even if it is cardio, the immediate inflammatory benefits counteract or seem to, at least for me and the many, many others of my readers who do yoga, it’s very, very popular, instinctively, some people just know that yoga was a big part of it for them and that they [00:50:00] needed to go do it.
Guy:It almost seems like inflammation is at the root cause of everything. It all traces back to inflammation, essentially.
Yasmina:Yeah, but I worry that it’s becoming, oh it’s inflammation.
Guy:Oh, it’s paleo, oh you eat this, oh, you’re going to do that.
Yasmina:Exactly, what’s causing that release and I’m finding for so many people, it’s trauma, unhappiness and stress.
Guy:Yeah. Hence why mediation has been such a big part. They’re some great tips. We are just aware of the time. We have a couple of wrap up questions that we do on every podcast. Very simple. The first one is, what did you eat today?
Yasmina:Okay, I had a green smoothie which was mango, broccoli, cucumber, arugula, watercress, karela, spirulina, vegan DHA which is like an omega 3 fatty acid thing and that was it. Then I had a massive, and I mean massive, my salads are these epic bowls of greens with thyme, coriander, basil, chickpeas, grilled veggies, and then I was naughty. Then I was naught. I had a homemade blueberry, wait, blueberry coconut sugar, raw vanilla, ginger coconut oil cake that I baked and it’s based on a muffin recipe that people can get for free on my website and I’ll tell them how they can get there at the end.
Guy:Perfect. That would make me be naughty too, it sounded-
Stewart:Doesn’t sound that naught. I thought you were going to talk about a milk burger or something along those lines.
Yasmina:No. I do make my own ketchup though, but I didn’t make it yesterday. If you’re a histamine person you’ll be like, oh my god you made ketchup? Yeah, yeah, I do.
Guy:[00:52:00] Do you eat meat?
Yasmina:I eat a little bit of it. I was vegan for a while but when you’re down to so few safe foods that don’t cause any kind of reaction, you have to eat whatever doesn’t bother you and meat was one of the things that didn’t bother me. I tell people that what I do is I’ll just chop up a little bit of meat and then I’ll toss it with lots of veggies or stick it in a salad or something.
Guy:Cool. The last question is … Were you going to say something Steward?
Stewart:No. Did I look like I was?
Guy:You did. You had that look there and I thought-
Stewart:I always have that look.
Guy:What’s the best piece of advice you’ve ever been given?
Yasmina:Oh wow, well, there’s 2. One was when I was falling apart and tried to check myself into a mental institution because I thought I was having a nervous breakdown, stress invaded. A friend of my mothers who picked me up from there said to me … She took my hand and she just said, “Yasmina, sometimes all you have to do is chose to walk on the sunny side of the street.”
Stewart:That’s good advice, that is good advice. I like that [crosstalk 00:53:15].
Yasmina:So true. That’s number 1 and number 2 was, and this was life changing. My doctor in Spain told me this when I was finally diagnosed with mast cell activation. She said, “If you go into anaphylactic shock, the best thing you can do is lie down on the floor and relax.” When she said that to me, I said, “What do you mean?” Because they don’t like giving EpiPens in Spain. She said, “Call the ambulance but lie down on the floor and relax. It’s the most important thing.” I just said, “What do you mean?” Then she explained to me the stress hormone thing and whatever and then that kicked off my research.
That actually saved my life. When I was in Kenya, I didn’t have any medication on me, I was too far from hospitals, couldn’t get anywhere, I was in a house, nobody could hear me, there was a [00:54:00] party going on downstairs. I lay down, well I actually fell down on the floor and I began a mediation involving a visualization before I lost my vision and I mediated and eventually I was found and I continued meditating, meditating, meditating, and it was just life changing. Just suddenly my vision started opening up again and my heart started regulating.
There’s different levels of anaphylactic shock, not every anaphylaxis leads to death. I can’t tell you, oh I had a level 5 anaphylactic and I thought I was going to die and I had never thought that before. I was convinced I was going to die this time and I got through it and that was the changing point in my life and I thought, I can control this, I can heal. This has shown me that this plays a big part.
Stewart:That’s right. There’s some truth to what you’ve been practicing. I think I like the sound of that.
Guy:Have you written a book in all these experiences that you’ve been through?
Yasmina:I’ve actually written 11 e-books. I’m working on getting a book published. I’ve written the outline and I’ve spoken with a few people that worry there aren’t enough people who are interested in this so we’ll see, I’m still working on it but in the meantime, there are eBooks for download on my website. It covers everything from beauty to diet to a little bit on mediation. I have a yoga course that’s going to launch in January. I teamed up with my teacher to do this yoga course to take people who aren’t exercising right now and it just steadily gets progressively harder more intense, to try and help the healing process. More cooking videos, there’s a bunch on YouTube and stuff like that.
Guy:Fantastic. Where would the website be?
Yasmina:It is the low L-O-W histamine [00:56:00] H-I-S-T-A-M-I-N-E chef, C-H-E-F .com thelowhistaminechef.com
Guy:We’ll be [crosstalk 00:56:07].
Yasmina:I won’t give you my full name because you’ll never be able to [crosstalk 00:56:10].
Guy:I had 2 cracks at it and got it wrong [inaudible 00:56:13], so yeah.
Stewart:That’s awkward. I can testify that here’s heaps of stuff on there. I’ve got a number of your eBooks. Men Food was great, love the paleo granola recipe, I thought that worked for me. Yeah, get on there, dig around, loads of stuff and some of the videos are entertaining too.
Guy:Yeah. Thank you so much for your time Yasmina. That was just absolutely beautiful and I have no doubt, heaps of people get a great deal from that and so I really appreciate you coming on today and sharing your journey with us. That was awesome.
Yasmina:Yeah, it’s been wonderful talking to you guys talking to you guys. Thank you very much. It’s been a great interview.
Guy:No. Thank you.
Stewart:Thanks again.
Guy:Cheers. Bye bye.