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.
“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:
How 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
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.
Guy:Good to see you. You’re looking well, mate.
Guy:Our lovely guest today is Ruth Anderson Horrel. Welcome, Ruth.
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.
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.”
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.
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.
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.
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.
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 …
Ruth:Yeah. Yeah. Is that eight years?
Guy:It’d be a while back, because I had a friend that competed in it.
Guy:Long time ago.
Ruth:Yeah, I went out to CFX there and that was just when you could roll up to regionals.
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.
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.
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.
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.
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.
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?
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.
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?
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.
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.
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.
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?
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.
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.
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.
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?
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.”
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.
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?
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.
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?
Stu:yeah, about 5 weeks away.
Stu:I’d really like to delve in a little bit now, Ruth, just on nutrition.
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.
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?
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.”
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.”
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.
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.
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:We might be biased, but we love encouraging the shakes and things.
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.
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.”
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?
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.
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.
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.
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.
Watch the full interview below or listen to the full episode on your iPhone HERE.
Guy: If you’ve been following us and our podcasts for a while, you’ll probably be aware that we believe every ‘body’ is different when it comes to weight loss, diets, health and even exercise! I think the short clip above is gold when it comes to having a greater understanding of our bodies and why some people will lose weight quicker than others.
Our fantastic guest today is the very lively Jonathan Bailor. Jonathan is the author of the NYT best selling book; The Calorie Myth.
He exposes the fundamental flaw upon which the diet industry has been built: the “eat less + exercise more = weight loss” equation simply doesn’t add up.
In this revolutionary work informed by over 1,300 studies and the new science of fat loss, food, and fitness, Bailor shows us how eating more—of the right kinds of foods—and exercising less—but at a higher intensity—is actually the key to burning fat, healing our hormones, boosting metabolism, and creating long-term weight loss.
Full Interview: How to Eat More, Exercise Less, Lose Weight & Live Better
In This Episode:
Why counting calories is outdated and is not the best approach to long-term health
Why the body acts like ‘kitchen sink’ & should be the first thing to address weight loss
Guy Lawrence: Hey, this is Guy Lawrence at 180 Nutrition and welcome to today’s Health Sessions. So, today we’ve got a fantastic guest lined up for you. I know I say that every week, but that’s okay anyway, because we like to think they’re fantastic anyway.
He is an internationally recognized wellness expert who specializes in using modern science and technology to simplify health. I know we certainly want to simplify health with our message.
Our special guest today is Jonathan Bailor and he’s collaborated now with top scientists for more than 10 years to analyze and apply over 1300 studies, which led him to write; which became a New York Times bestselling book called “The Calorie Myth” which came out, I think, at the beginning of 2014.
Now, “The Calorie Myth” comes with the slogan, “How to Eat More, Exercise Less, Lose Weight and Live Better.” And I think after all the years that I’ve been doing this, this certainly is a message that I like to push as well.
It was great to get Jonathan on today to share his wisdom that he’s learned. And of course it’s, you know, the quality of the food, not the quantity. I certainly don’t count calories any more, that’s for sure, and that’s a big message.
But also, on top of that, what Jonathan shares with us is that high-quality foods balance the hormones that regulate our metabolism and what’s behind that. He has a great analogy as well where he talks about the body’s regulatory system becoming, inverted commas, “clogged.” And it prevents us from burning those extra calories and actually, you know, the body running at its full efficiency.
So, we get sucked into it and he shares some fantastic bits of wisdom with us for today’s show. So, I have no doubt you’re going to get lots out of it.
I also did some mathematics yesterday. Yes, I do get a calculator out every now and then and worked out that somewhere in the world every four minutes, at the moment, somebody’s listening to a 180 Nutrition podcast.
I thought that was actually pretty cool and thought I’d share that with you. It keeps inspiring me and spurring me on to do these podcasts more and I truly want to try to get into the top five on iTunes here in Australia, at least, in the health and wellness section by the end of this year.
And the reality is, the only way I can do that is with your help. All you need to do is subscribe, hit the five-star and leave us a small review if you’re genuinely enjoying these podcasts and they’re making a big difference to your life.
I’ve always pushed for podcasts. They’ve made a huge impact on my life over the years and it’s certainly something I love doing and strive to do even more and continue to get this message out there and simply reach as many people as possible in the way we do it.
So, if you could take two minutes and do those things for us, it would be greatly appreciated.
Anyway, let’s go on to Jonathan Bailor and you’re going to thoroughly enjoy this. Thanks.
Guy Lawrence: Hi, this is Guy Lawrence. I’m joined with Stuart Cooke. Hey, Stu.
Stuart Cooke: Hello, mate.
Guy Lawrence: And our awesome guest today is Jonathan Bailor. Jonathan, welcome to the show.
Jonathan Bailor: Hey, guys. Thanks for having me.
Guy Lawrence: That’s fantastic, mate. We found over the years that this topic of counting calories, weight loss, even exercise, has a great deal of confusion. So, we’re looking forward to getting some clarity and pearls of wisdom from you today for our audience. So …
Jonathan Bailor: Well, I hope I provide as much wisdom as I can.
Guy Lawrence: That’s appreciated, mate.
So, the way we start the show is, would you mind just sharing a little bit about, you know, background, what you do and why we’re excited to have you on the show? Because I know you’ll do a much better job than me in doing that.
Jonathan Bailor: Yeah. I know we’re limited on time, so I’ll give you the short version, because I could give you a very long version.
My journey actually started when I was very small. I’m talking 3 years old. If you go to my website, SaneSolution.com and you check out the backstory, you’ll actually see photos that confirm that I was really into eating and exercising and trying to become a Superman even when I was really, really, really young.
So, I grew up as a naturally thin person. I still am a naturally thin person. And don’t hate me; this is going to come full-circle and turn out to be a good thing. But I wanted to get bigger. I wanted to be like my very athletic older brother.
So, I became a personal trainer over at Bally Total Fitness here in the States and that’s the way I paid my way through college. During that time period, I had a painful experience that then changed the trajectory of my life moving forward.
So, while I was a trainer, this was during my late teens, early 20s, I was eating and I’m not exaggerating, 6,000 calories per day in an effort to try to get bigger. Like we sometimes forget that there are people who want to gain weight and can’t do that.
But while I was doing that, I was training predominately mothers and grandmothers who I was telling to eat 1200 calories per day and we were all trying really hard. I was trying really, really hard to gain weight and I knew I was eating 6,000 calories per day.
These were partners at law firms and MDs and they weren’t stupid people. They weren’t lazy people. They were really; really smart, brilliant, capable people. And I saw their food journals. I knew they were eating 1200 calories per day and they weren’t losing weight.
And I was stuck with this reality, which is, “Hey, I’m a homosapien. We’re all homosapiens. How is it that I can eat 6,000 calories per day, try my hardest and not gain weight? And these people, same species, can eat 1200 calories per day, exercise more than I’m exercising and not lose weight.
So, that then caused me to quit being a trainer, because I felt I was a failure, because I was. I couldn’t even reach my own goals. And it set me on this journey, which got us where we are today.
Which was 15 years of deep, deep, deep, deep academic research with top doctors and researchers at the Harvard Medical School, Johns Hopkins, UCLA, like 1300 studies, New York Times bestselling book, USA Today bestselling book, blah, blah, blah, blah blah … to answer the one question, which is: Why is it that some people can eat a whole lot of calories and not gain weight and other people eat very few calories and not lose weight? What’s going on there?
Guy Lawrence: Yeah. There you go and I got to say, Stu is exactly that person you just described.
Stuart Cooke: I am that person. I’ve done the whole 6,000 calories a day thing for two weeks. I did it as a self-experiment when we were on holiday and I really wanted to put on a little bit of size and I lost a kilo and a half. It just goes to show that we’re all very, very different biological machines.
I had a question for you, Jonathan, because over the course the weekend I went with my family and we visited some markets and when I in the queue I was kind of listening to the lady behind me queuing up pay to get in and I heard her tell her partner, “I can only eat 500 calories today and so, I don’t want to be naughty.” And I thought, “Boy, that’s not a huge amount.”
So, I’m just, you know, kind of crazy, but how did we in up counting calories?
Jonathan Bailor: Well, starting back in, at least in the States, so in the States in the late ’70s there was a bunch of government documents that came out that said …Well, first they thought that we were unhealthy back then.
So, they thought we were unhealthy back then, oh boy. We thought we’re just horribly, like orders of magnitude worse since then. And some of guidance was to eat less and exercise more and also to change the composition of what we were eating. Specifically to eat less fat and to eat more carbohydrate and anything as long as it was low in fat. And the way they simplified this message for everybody, was to introduce the concept of a calorie into the mainstream.
It’s hard to imagine right now, but prior to the 1980s or so; I mean, in the ’70s even exercise was thought of kind of some weird fringe thing, right. It wasn’t this popular thing that everyone did. In fact, my mother tells me a story… My mother’s not that old; she’s in her late 60s, that when she went to University she was not actually even allowed in the gym. It was thought of as bad; unhealthy for women to exercise.
So anyway, starting in the late 1970s the concept of the calorie and the concept of exercise entered the mainstream and we were told that we just need to eat less and exercise more. So, exercise more is why exercise got introduced and eat less was just … okay, eat less, what’s that mean? It means eat less calories.
Stuart Cooke: Right.
Jonathan Bailor: So, we stopped talking about food and we started talking about calories and just telling people, “Hey look, all you have to do is eat fewer calories and exercise more and all your problems will go away.” And if you just, you know, for whatever reason and we can talk about that, since then everything’s gotten worse.
So, clearly that doesn’t work. We can debate why it doesn’t work, but the guidance to just eat less and exercise more has not worked.
Guy Lawrence: There you go. Do you think that the message is changing? I mean, if you still walk in the gymnasium, I don’t know what it’s like in the States, but is everyone still counting their calories and on a kind of exercise-diet program?
Jonathan Bailor: It’s changing. So, the exercise isn’t really changing. People still think they need to exercise more and more and more. In fact, with things like Fitbit and all the tracking tools, it’s actually getting worse.
But the eating, I think, we are, actually I know we are, statistically seeing things like Weight Watchers and calorie counting is thought of a little bit as last generation.
Stuart Cooke: Right.
Jonathan Bailor: And new generation is much more … if you think about the things that have garnered headlines recently. There’s things like veganism, Paleo, Atkins, South Beach. And while those are all very different, they do share one thing in common and that’s change what your eating, not how much your eating.
Guy Lawrence: Yeah. It’s so important. I remember, Jonathan, a couple of years ago stumbling across your video “Slim Is Simple.” And I remember sharing it to our audience, but you had an analogy of the kitchen sink, which we thought was spot on. Would you mind sharing that analogy with us, please?
Jonathan Bailor: Sure. The reason that the “calories in/calories out” equation, which again it’s not that that doesn’t exist, it’s just that that’s an oversimplification. The reason that stuck is because it seems intuitively correct.
It’s like, “Oh, your body works like a balance scale and if you exercise more for here, it shifts and you lose weight. Or if you eat less it shifts.” But that metaphor, while it’s intuitive, it’s wrong, and a better metaphor is to think of your body a little bit like a clogged sink.
So, when a sink is unclogged; so when a sink is working properly, when a sink is working as it’s designed to work, more water in just means more water out, right? Because the sink is designed to balance itself out.
Now, to be clear, if you dump a bucket of water in your sink, the water level may rise temporarily, but it will go down and you usually don’t dump buckets of water into your sink. That’s not how most people use their sinks.
But now, if your sink gets clogged, any amounts of water, right, you just leave your faucet running just a little bit, it will cause the water level to rise and evidently to overflow. And now you could say: Oh my God, my sink is overflowing. Here’s what I’m going to do. First, I’m never going to wash my hands again, because putting water into the sink will only make it worse. So, I’m going to put less water in, and then I’m going to dress up in Spandex and I’m going to get a teaspoon and I’m going to put on techno music and I’m just going to be like “boom, boom.” And I’m just going to bail water out of that sink for like two hours per day and I’m going to be extreme about it.
And, again, the water level will fall. But why not just unclog the sink, right? The problem isn’t that there’s too much water in the sink or that you’re not pulling enough water out of the sink. The problem is the sink has a lost its natural ability to balance itself out.
So, our body works similarly. When we eat the wrong quality of food, just like when you put the wrong quality of stuff in a sink, it gets clogged, right? Sinks don’t get clogged from using a lot of water. They get clogged from putting things other than water, other than things they’re designed to handle, in them.
So, when you put things other than food into your body, it gets clogged. And at that point more in does result in more fat stored. Whereas conventionally, more in would just result in more out or more burnt.
Guy Lawrence: Perfect.
Stuart Cooke: Perfect. That is beautiful. No, I love that and it was such a visual message when we saw it. It just made perfect sense.
So, where do most people get it wrong then, when trying to lose weight? I guess one, you know, not understanding the analogy of how everything works together. But if you could offer a couple of kind of golden nuggets of information, what would they be?
Jonathan Bailor: The first and most important is that, it’s not their fault. Because the experts have given them incorrect information, right? So, if we were told, and this seems crazy, but it actually happened; if we told that smoking wasn’t bad for us and then we all got lung cancer, is that our fault? Smoking is delightful, I guess, I’ve never smoked. But people who smoke seem to really like it and if you were told it wasn’t bad for you, you’d do it, right?
So, up until this point, especially if you’re over 25, you’ve been told you need to count calories. You need to eat less and you need to exercise more. And chances are you’ve done that.
Let’s be very clear. You’ve lost weight. We’ve all lost weight. The issue is you haven’t been able to keep it off.
The reason you haven’t been able to keep it off is because you’re sort of fighting against that clogged system, rather than unclogging it itself.
So, the first piece of wisdom, yes, wisdom, I would tell people is that if you want a different result, you have to take a different approach and it’s not your fault.
And a different approach is so much simpler. It’s what every single person ever did prior to the obesity epidemic. Which is, eat stuff, eat food, like actual food when you’re hungry, stop when you’re full, and just move your body.
Stuart Cooke: Wow. You mean real food?
Jonathan Bailor: Real food.
Stuart Cooke: No plastic food? Packaged food?
Guy Lawrence: Now, you’ve touched on a point there, because so many people have unknowingly got it wrong and they’re genuinely out there trying to do the best they can, what they perceive to be a healthy approach. And that is one really frustrating thing.
You know, can you touch on a little bit as well for us regarding hormones and how they can affect weight? Because I think that’s a real strong topic as well.
Jonathan Bailor: It’s very important and it actually relates back to the “just eat real food” message as well.
So, I want to … I’m going to address hormones and I also want to address the “just eat real food” message.
So, important distinction here: One is, prior to the obesity epidemic people just ate real food, but all they ever ate was just real food. So, I want to make a distinction between someone who’s never been hormonally clogged, continuing to just eat real food, and someone who is hormonally clogged now, who needs to first unclog and then move forward. Right?
So, that’s sort of really important. Because if you took someone … say you have a person who’s 250 pounds and is diabetic and you say, “Just eat real food,” and they take that to mean, “I’m going to get 60 percent of my calories from white potatoes.”
Like, white potatoes are real food. They’re found directly in nature and they have nutrients in them, but we have to actually heal the body first and that requires a little bit more nuance than “just eat real food.”
So, the value that I try to bring to the table is taking sort of common sense wisdom, which is do what we did prior to having the problem with really rigorous modern science. To pair those together and to say that “just eat real food” actually isn’t enough guidance.
Because when you understand hormones, you understand that there are certain types of real food that are a lot more hormonally beneficial than other types of real food and based on your hormonal state, we need to adapt that. And also just from a common sense perspective for … like tobacco is real and found in nature, but it doesn’t mean it’s good for you.
So, we’ve got to take the “just eat real food” guidance, then we need to understand our hormones. We need to understand our neurobiology. We need to understand our gut biology. Then we need to refine down the best real foods to heal our hormones.
Guy Lawrence: There you go.
Stuart Cooke: Perfect. Okay. So, has anyone from a kind of regional and cultural perspective, has anyone got it right in terms of their diets or the way that they have always been eating? And I’m thinking, like, Mediterranean diet for instance, something along those lines.
Jonathan Bailor: A lot of the debate that takes place on the internet is, you know, like, “What’s best? Like high carb/low carb, all this, like, which types of real food should you eat?”
Now, again this depends on your goals. It depends on your starting point. So, one thing we can’t argue with is results.
So, there are tribes that eat a super high-fat diet, have always eaten a super high fat diet and are radically healthier than the average westerner. There are tribes that eat a very a high carbohydrate diet and have always eaten a very high carbohydrate diet and are very, very healthy.
There is no culture anywhere, ever, that has eaten a 40 to 60 percent refined nonsense diet, which is what most Americans eat, that is healthy.
So, what we need to do is sort of focus less on, I think, what one way is right and what we can focus on and with a lot more confidence, is what is wrong. Like, it’s way easier to disprove something than it is to prove something.
So, I don’t know if we’ll ever know the perfect human diet. Just like I don’t think we’ll ever know the perfect outfit a person could wear. I don’t think one exists. I think it’s contextually dependent.
But I do think we know what we should not be eating and if we can just get rid of that stuff, we’d be good to go.
Guy Lawrence: Yeah. A question popped in there, So, with everything we’ve covered so far, right, if somebody’s listening to this and they might be late 30s, early 40s and they’ve neglected their health and they’ve got to a situation in life where they’re overweight. They’re behind the eight ball a bit. They’re realizing that, “Oh shit. My kitchen sink is blocked and all these diets I’m doing is not working and I’m frustrated. I’m just over it all.” That’s all great.
What would your advice be? Where would you sort of start chipping away with that? What would be the first protocol? And they’re probably exercising every day too.
Jonathan Bailor: From a food perspective it’s very, very simple and that’s where the SANE framework comes in to play.
So, SANE is the name of my brand. But it’s also … it was just, you know, I don’t know if God or some higher power had this planned out all along, but eight years into my research I was trying to figure out; okay it’s all about high quality. We get that. It’s about quality not quantity.
And then I noticed that there were these four factors in the research, which helps to determine … like, you ask someone on the street, “Hey, what’s a high quality food?” They’re like, “I don’t know.” If they’re a vegetarian they give you a much different answer than if they’re Paleo, right?
So, how do you actually, scientifically, objectively determine the quality of a food? And then once you can answer that question, I can then tell you, “Step 1 is eat these. Step 2 is eat these.”
So, let me unpack that really quick.
So, SANE is an acronym fortuitously for the four factors that determine the quality of a food.
So, the S stands for Satiety. This is how quickly a food fills you up and how long it keeps you full. So, you know, like, soda you can drink 600 calories of soda and it does nothing to satisfy you. In fact, it actually makes you hungrier, right? So, there’s low satiety.
The A is Aggression. Where the hormonal impact a food has, so glycemic index, glycemic load, things like that.
N is Nutrition. So, the amount of nutrients, essential nutrients: vitamins, minerals, amino acids, fatty acids, you get it per calorie.
And then E is Efficiency or how easily your body could store the given calorie as fat.
So, for example, protein is very, very difficult for your body to store as fat. It’s not an energy source. It’s a structural component. So, if you ate just way too much protein, all sorts of chemical processes would have to happen in your body before that could even be stored as body fat. So, it’s very inefficient. That’s why higher protein diets often result in weight loss.
Anyway, so now we just have to say, these are four scientifically proven and scientifically measurable factors. And we can just stack foods, right? We can say which foods are the most satisfying, unaggressive, nutritious and inefficient.
And when we do that, here’s the coolest thing; here’s where it all comes together beautifully. So, the most rigorous science in the world and common sense come together.
So, the most satisfying, unaggressive, nutritious and inefficient foods on the planet are, drum roll please: non-starchy vegetables, right? So vegetables you could eat raw.
Stuart Cooke: Right.
Jonathan Bailor: You don’t have to eat them raw, but you could. So, corn and potatoes, you can’t eat them raw. They’re not vegetables. They’re starches.
So, the first thing I’d say is, 10-plus servings of non-starchy vegetables every time you’re eating. Non-starchy vegetables. Non-starchy vegetables. Non-starchy vegetables.
Next on the list is nutrient-dense protein. So, these are humanely raised animals. Also certain forms of dairy products that are low in sugar, such as Greek yogurt or cottage cheese.
Then next on the list or in terms of volume of what you’re eating are whole food fats. So, these are things that get the majority of their calories from fat, but are whole foods. So, eggs, nuts, seeds, avocados, things like that.
And then finally, low-fructose fruits. So, not all fruits are of equivalent goodness. For example, blueberries have a lot more vitamins and minerals and radically less sugar than something like grapes.
So, I would tell them, “Here’s your four steps. In order, you eat: non-starchy vegetables, nutrient-dense protein, whole food fats, low-fructose fruits.”
Fine anybody on the planet who’s doing that and has done that and isn’t free of diabetes and obesity and I will be shocked.
Guy Lawrence: There you go.
Stuart Cooke: I like it. I like it simple. So, I’m guessing then that foods that really don’t adhere to any of those quantities would be insane to eat, right?
Jonathan Bailor: That’s exactly right. They’re insane. And there’s actually three factors I forgot to mention.
So, if you don’t want to remember satiety, aggression, nutrition and efficiency, you can remember three things, which are a little bit simpler, and that is: water, fiber and protein.
So, sane foods are high in water. They’re high in fiber. They’re high in protein. Insane foods are low in those things.
So, for example, processed foods. If you notice, they’re all dry. So, cookies, cakes, crackers, pies, you put them in a blender you get a powder. You don’t get something liquidy. They’re low in fiber and they’re low in protein.
Stuart Cooke: Perfect.
Guy Lawrence: So, with all that said, right, Jonathan, what did you have for breakfast this morning?
Jonathan Bailor: I had a green smoothie. So, green smoothies are God’s gift to humanity. And I also had a, believe it or not, some SANE ice cream.
Guy Lawrence: There you go.
Stuart Cooke: What is SANE ice cream?
Jonathan Bailor: What is SANE ice cream? Yes. So, it’s a combination of coconut. So just shredded, unsweetened coconut. Chia seeds, some clean whey protein powder, cinnamon, guar gum, vanilla extract.
Guy Lawrence: Sounds good.
Jonathan Bailor: Some stevia and I freeze it and then I thaw it for two hours. Throw it in the blender and I eat it.
Stuart Cooke: Fantastic. That sounds awesome.
So, we got a tiny bit of time left. I just wanted to touch on exercise for you. Given that everything you told us about the way the hormones interact with our body and the way that we look and feel: running shoes or kettle bells? So, what do you think?
Jonathan Bailor: Oh my goodness. I’m going to offend some people here. I’m going say neither.
Stuart Cooke: Right.
Jonathan Bailor: So, kettle bells are certainly preferable to running shoes, but I think we can do even better. And remember that my message is targeted at, let’s say, the average American and if you hand the average American a kettle bell, all they’re going to do is hurt themselves.
Guy Lawrence: Uh-huh.
Stuart Cooke: Right.
Jonathan Bailor: So, it’s not that kettle bells are bad, it’s that kettle bells are probably like Step 6.
Stuart Cooke: Yeah.
Jonathan Bailor: So, Step 1 would be … I want people to focus on doing very heavy resistance training, very slowly. And the “very slowly” is very important, because the quickest way to derail your fitness efforts is to hurt yourself and to try to do too much too soon.
So, instead of trying to do more running, you would do less, but way higher resistance and way slower weight training.
Guy Lawrence: Yeah.
Stuart Cooke: Perfect. And across the board: male, female, everyone?
Jonathan Bailor: Yeah. And in fact, I would say, even more so for females, simply because they have heard the opposite message for so long. I mean, since the ’50s, guys have been told to left weights. Women have been told the exact opposite. And women, especially given the hormonal changes that take place in women’s bodies, like post-menopause and after having given birth to children, the hormonal therapy that heavy resistance training can have on a woman’s body is fantastic.
Guy Lawrence: Yeah. You know you’re spot on, because I worked as a fitness trainer for many years and the biggest mistake I would see is people who haven’t done anything for three or six months and they get all motivated and then they come in and they go hard and then the next thing you know, after a week later, they’re just out of there. They couldn’t just turn up, slow it down and then create a progression as each week goes by.
Jonathan Bailor: Yeah, and Guy and Stuart, can I add one thing that I think is going to be really helpful for your audience, because it’s been really helpful for me?
Guy Lawrence: Yeah. Go for it. I’m not in the way.
Stuart Cooke: Yeah.
Jonathan Bailor: Not at all. I’m looking at my camera but not at your faces.
So, there’s a … one of the most influential books that I’ve ever read in my entire life, easily, is a book called “Antifragile” and I can’t pronounce the guy’s name. It’s like Taleb is his last name. Anyway, he makes a point in the book that oftentimes the longer something has been around, the more likely it is to be true or good and the more likely it is to continue into the future.
So, for example, these sort of cutting; these new forms of exercise, like how often do we see something new that comes around and then next year it’s gone?
Guy Lawrence: Yeah.
Stuart Cooke: Yeah.
Jonathan Bailor: Whereas, like, squats, pushups, shoulder press, chest press, like these six physical movements; like move heavy things in the basic way your body is designed to move, that’s been around for a long time. It works for a really long time. Anyone who actually knows anything about building a world-class physique will tell you that their workout routine revolves around squats, bench press, dead lifts, pull-ups, shoulder press and basically those five exercises.
So, just anytime, whether you heard something new fancy… blah, blah, blah. Get the basics done really, really well and you’ll achieve fantastic results.
Guy Lawrence: There you go. And that was “Antifragile” was it?
Jonathan Bailor: Yes.
Guy Lawrence: The book?
Jonathan Bailor: Yeah.
Guy Lawrence: Okay. We’ll link it in the show, one of us. That’s great.
Stuart Cooke: Wow. No, that’s good information. I’m just thinking about you, Guy, with your new passion for Zumba. How that fits in?
Guy Lawrence: Don’t tell anyone. Yeah.
Stuart Cooke: No, exactly.
So, I wonder whether you could tell us a little bit about your book, “The Calorie Myth” because I’ve been reading a little bit about it and it sounds quite exciting. So, could you share that, please?
Jonathan Bailor: Yeah. It’s the culmination of 13-plus years of research, distilled down into, really, three sections. The first is we bust the three; like, none of this is going to make sense unless you can free yourself of three myths.
And the first myth is you have consciously count calories. That’s a myth.
Stuart Cooke: Yeah.
Jonathan Bailor: I prove that definitively in the book. The second is that a calorie is a calorie. So, we disprove that definitively in the book. And the third is that calories are all that matter and that’s where hormones come into play. We disprove that in the book.
Then we talk about how all these myths, which we, I mean like, disprove, disprove in the first part of the book. Like now, “That’s crazy!” Well, how did we come to believe that anyway?
And then the third part of the book we introduce the solution. So, the new quality-focused eating and exercise and then also introduce you to SaneSolution.com, which is my company,
And also people read “The Calorie Myth” and they say, “Okay, that’s great. You’ve blown my mind. You’ve stripped away everything I thought I knew about eating and exercise. So, now what do I do?” And we provide meal plans, tools, resources, all kinds of fun stuff like that on sanesolution.com to help you live that new lifestyle.
Guy Lawrence: Perfect.
Stuart Cooke: Perfect. Excellent.
Guy Lawrence: It’s all well and good, and that’s the one thing we see, right? It’s all well and good understanding this message: “Yes, and I’ve got to change” but actually implementing it on a daily basis, moving forward is quite a; can be quite a challenge and certainly support is needed. Yeah, we’ll certainly link back to that as well, Jonathan. That sounds awesome.
So, mate, we’ve got a couple of wrap up questions we ask on the show.
Jonathan Bailor: Sure.
Guy Lawrence: First one is, what’s the best piece of advice you’ve ever been given? And this normally stumps everyone.
Stuart Cooke: We’ve got him, Guy. We’ve got him.
Jonathan Bailor: Uh-oh. This is the first one that popped into my mind. So, it’s from my mom and it’s, “If you have to think about it, the answer is no.” So, if you debating whether or not something’s good or bad, it’s bad. Because that’s your brain trying to tell you, “You know better.”
Guy Lawrence: Yeah.
Stuart Cooke: That’s good. That does resonate with us actually.
Guy Lawrence: Yeah. Excellent. One more, mate, and you touched on it earlier about a book. Is there any books that spring to mind that have influenced you over the years that you want to share with the audience?
Jonathan Bailor: Oh, absolutely. In fact, I could give you the numbered list right off the top of my head. So, the most influential book I’ve ever read is the “Seven Habits of Highly Effective People” by Stephen Covey.
Guy Lawrence: Yeah.
Jonathan Bailor: Without question. Also high on the list is, “How to Win Friends and Influence People” by Dale Carnegie.
Guy Lawrence: Yeah.
Jonathan Bailor: “Antifragile” is on the list. I think, at least off the top of my head, those would be the three that most resonate right now.
Guy Lawrence: Yeah. Perfect. Excellent.
And for anyone listening to this where can they get more Jonathan Bailor?
Jonathan Bailor: Please go to: SaneSolution. So… SaneSolution, singular. Not solutions, SaneSolution. Not thesanesolution. Not thesanesolutions, but SaneSolution.com.
Guy Lawrence: Brilliant. And have you got any exciting projects coming up in the future, mate, that people can look forward to in the pipeline? Any more books?
Jonathan Bailor: Oh, absolutely. Well, we’ll see on the books, right? Now we’re focused on helping people actually live this lifestyle and we’ve found that the easiest way to do that is to make real, whole, SANE food more convenient.
So, we’re reinventing the supplement world. We’re kind of replacing supplements with what we’re calling “meal enhancements” which is whole real food put into a convenience form so that you could get eight servings of the best non-starchy vegetables in the world in like 17 seconds.
It’s incredible. It’s like taking all that’s good about supplements, but moving it into the whole foods space so it’s all natural. And you can check that out at: SaneSolution.com. Just click store. It’s pretty phenomenal.
Guy Lawrence: Perfect.
Stuart Cooke: Fantastic.
Guy Lawrence: And that’s our message too. I think that the whole industry is moving that way and the sooner it does, the better.
Jonathan Bailor: And we ship to Australia.
Guy Lawrence: There you go. It’s got a long way to come, but it does get here.
Stuart Cooke: Absolutely. I’ll place my order today.
Guy Lawrence: Yeah.
Stuart Cooke: Fantastic.
Guy Lawrence: Jon, thanks so much for coming on the show, mate. That was awesome. We really value your time and I have not doubt people heaps out of that.
Jonathan Bailor: Awesome. Thanks guys.
Guy Lawrence: Good on you, Jonathan, and thank you.
Angela: I think we all know by now breakfast is the most important meal of the day. With a few tweaks you can make an average breakfast supercharged with no extra effort at all! By doing this you will ramp up the nourishment factor of your food and you will be less likely to make bad food choices through out the day.
So what do I mean by supercharge your day? You are more likely to achieve a healthy metabolism, balanced weight and good concentration levels. Guy & Stu always get asked what they eat for breakfast. Here are their ’7 quick and easy ways to supercharge your breakfast’ so you can upgrade your most important meal of the day.
Tumeric & Black Pepper
Love Tumeric! You could write a whole blog post just on the health benefits. It really is incredible and well studied. Some of the health benefits are: powerful antioxidant, anti-inflammatory, fights degenerative diseases of the brain, lowers the risk of heart disease, cancer preventative and reducing inflammation and pain in arthritic patients. Curcumin is the key compound in turmeric that gives you all these wonderful health benefits. Tumeric taken along with black pepper can increase it’s bioavailability. You could add to a savoury porridge or omelette.
Remember to think outside the box. One of our favourite strategies is to cook once and eat twice. You can have leftovers from the night before. Guy and Stu are big fans of a big cook-up and using last nights meal for breakfast the next day. Hands down you will be getting way more nutrients into you for breakfast than the traditional toast, muffins and cereal that we’ve been led to think is a healthy start!
Add Quality Fat & Protein (keeps you going all morning)
The last thing you want to do when kickstarting your day is spike your blood sugar levels with processed foods and carb’s for breakfast. This will have you wondering why your feeling low in energy a few hours later and reaching for sugary snacks. Try adding these foods to your breakfast plate instead; Smoked salmon, avocado, coconut oil, sardines, eggs, olive oil, nuts and seeds. All make great additions to your breakfast.
Supercharged Breakfast Smoothie
We may seem a bit biased here, but 180 Superfood was designed to supercharge your smoothie. Packed full of protein, good fats, fibre and nutrients. It makes the perfect ratio of carbs, fats and protein for a balanced breakfast to keep you full until lunch. A smoothie is the easiest way to cram in quality nutrients. It could be as simple as adding 1/2 avocado (quality fats), handful of berries (low gi & nutrient rich), some coconut milk, 180 Superfood and ice. Give it a go! I always try to add some form of greens in there too, like cucumber or spinach. If you don’t like the idea of adding veg to your breakfast smoothie or the cupboards are bare, a greens superfood powder is a great way to help supercharge your smoothie. You’ll be amazed how you feel after doing this for a week or two.
Apple Cider Vinegar Shot
Apple cider vinegar is made by fermenting the sugars from apples. This makes acetic acid which is the active ingredient. I think this is a great first drink of the day. It can taste harsh to start with but just dilute in a little more water until you get the taste for it. Dosage should be 1 – 2 teaspoons in about 1/2 a glass of warm water. Buy organic where possible to avoid toxins. Studies have suggested that it can kill some types of bacteria, lower blood sugar levels, help with weight loss and have benefits in achieving a healthy heart. I use ACV as a digestive tonic. I find that it aids digestion and get’s the system started first thing in the morning.
Superfood Breakfast Bowl
Easy to prepare and a powerhouse of nutrients and a recipe you can get creative with too. Soak a handful of pumpkin seeds, a handful of sunflower seeds and a handful of sesame seeds for 10 minutes (or overnight in the fridge) then drain. Throw in some berries or goji berries and a scoop of chocolate 180 Superfood if you need the extra protein hit. Place in a food processor and add coconut milk. Blend until porridge like consistency. This will be high in iron, magnesium and zinc. You will also have a diversity of anti oxidants, gluten free, low GI and high in protein. A great start to the day and it tastes delicious.
Almond, Brazil & Cashew Nut Butter (ABC)
Move over jam and sweeten spreads. Get rid of those sugary spread fixes and have some sustainable energy. We love our nut butters, especially the ABC combo as it contains all the essential amino acids found in animal proteins making it a “complete” protein. This is our favourite one. Not only that nuts are high in good fats and packed full of nutrients.
By making some small adjustments, you can give yourself the right start to the day which your body deserves and you will soon reap the health benefits over the long term :)
Watch the full interview below or listen to the full episode on your iPhone HERE.
The word inflammation gets thrown around all the time. From bloggers, health nuts, athletes and practitioners; they all say eat this or do that to reduce inflammation! But do you really understand what inflammation is, and more importantly, what low-grade inflammations is?
Well have no fear if you don’t, because if you are willing to commit three minutes of your time to the above video, you will hear probably the best description of inflammation and why you REALLY need to know about it.
This week our special guest is Dr John Hart who is a longevity medicine practitioner. This is probably the most important podcast we’ve done to date and we highly recommend you check it out, as he explains the simple things you can do to avoid chronic illness, live longer, healthier, happier and improve the quality of your life.
Full Interview: Mastering Hormones, Gut Health, Inflammation & Living to 120 Years Old
Audio Version of the Full Interview Here:
In this episode we talk about:
How to add healthy and happy years onto your life by making simple changes
The best description of inflammation you’ll ever hear
The best description of leaky gut you’ll ever hear
Why hormones are crucial to our health, vibrance & labido!
Applying the ‘Big 5′ to avoid the pitfalls of chronic disease as we age
Guy Lawrence: Hi, this is Guy Lawrence of 180 Nutrition and welcome to another episode of the Health Sessions. You know, I might be a little bit biased, but it never ceases to amaze me when we have guests on and some of the information that they impart with us and today’s guest is absolutely no exception about this.
I might have repeated it before, but the more I learn I realize the more I don’t actually know. Because every time I seem to explore these rabbit holes, when it comes to health and wellness and life and nutrition and you name it, the more things are just getting revealed to me.
If you’re watching this podcast in video, you probably notice my jaw is opened for half of it, because the information I just shared on you is just absolutely, I find it absolutely fascinating and it’s fantastic to be bringing the podcast to you today.
Our fantastic guest is Dr. John Hart. Now, he’s a fantastic and beautiful human being and he’s a longevity medicine practitioner and we delve into essentially the human body and the life of the human body and how we can extend it and live actually a happier, healthier life going into our 40s, 50s, 60s, 70s, 80s and even beyond that. Which is awesome!
He talks about two specific things, which is: life span of the human being, but also then the health span of the human being. And the idea is to expand the health span so the quality of your life continues as you get older as well and then that has a knock-on effect, because it obviously affects your life span. And doing this as well, I probably heard the best description of leaky gut I’ve ever heard as well and the importance of it.
So, we dive into so many things and it’s definitely going to be a podcast I’m going to play to myself a couple of times to re-get this information. So, I have no doubt that you’re going to get a lot out of this today.
We also get emails, you know. Sometimes this information is overload, where’s the best place to start? How do we do it? And I find myself repeating these things, so I thought I’d print a podcast.
If you’re new to 180 Nutrition, download the e-book. It’ll probably take you 30 minutes to read. It’s 26 pages. It’s written in a nice simple manner, outlining what we feel to be the best principles for health, to apply for long-term health. Simple as that!
Our 180 Superfood, you know, it’s completely natural. If you want to start cutting out processed foods from your diet, which is what we always encourage and recommend, all you have to do is get some 180 Superfood.
I have it in a smoothie every morning. So, I’ll mix it with some fats, like avocado. I normally put a greens power in if I don’t have any spinach and things like that and I usually us a low glycemic fruit as well. Berries, quarter of a banana sometimes, things like that. And then you’re getting nutrients, you know. You’re not getting just glucose, which is from processed carby foods that most people do. You’re getting the nutrients from all that.
And the last thing as well is, yeah, you can sign up to our newsletter and we send out articles every week. They’re all free. You can read them. All have different thoughts and discussions.
So, yeah, do them things and you’ll be well on your way. Just slowly taking this information in all the time. It’s just as simple as that.
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So, let’s go over to John Hart. This is an awesome podcast and I have no doubt that you’re going to enjoy it.
Guy Lawrence: Okay. Hi, this is Guy Lawrence. I’m joined with Stuart Cooke. Hi, Stewie.
Stuart Cooke: Hello.
Guy Lawrence: Well, a little freeze there. He’s back. Our special guest today is Dr. John Hart. John, welcome to the show. Thanks for coming on, mate. We really appreciate it.
Dr. John Hart: Thanks, Guy. Thanks for inviting me.
Guy Lawrence: Yeah, with just; what I thought I’d do is just fill in with the listeners a little bit about the background of it all, because we met at the THR1VE symposium, which is probably just over a month ago now and of course, we were all speaking there, with Mark Sisson being brought over, and we came in onto your talk and was just absolutely blown away with what you had to say and you could clearly see everyone else in the room was too. So, we’ve been trying to figure out how we can get that into our podcast somehow. So, we’ll have a good go anyway. I don’t know whether we’ll achieve it, but we’ve certainly got a few questions about to run through with you today, John. So, it’s much appreciated, mate.
So, just to get the ball rolling would you mine sharing a little bit about yourself? What you do and I guess a little bit about your own journey, like you did.
Dr. John Hart: Well, I’ve always had an interest in health and performance and I started off playing sports at a reasonably high level; volleyball and biking and rowing and then went to Uni and got into the Uni lifestyle and did a few degrees and ended up with an interest in sports medicine, sports science and medicine. And since then been training up on all the different aspects of human performance and human health.
So, you get trained in disease and disease management medicine and that’s okay. I mean, modern medicine is very good at treating life-threatening diseases and acute injuries and infections. And they’re the things that used to kill us was acute injury and infections, but nowadays it’s more chronic diseases. Long-term, low-grade inflammation causing damage to tissues that lead to the 70 to 80 percent of causes of death, with chronic degenerative diseases, like heart attacks and stokes and cancer and dementia and osteoporosis.
And modern medicine is not that good at that. If I have a serious infection, or I have a broken bone, you know I’ll be going straight to the nearest hospital, but if I want to stay healthy and detect early disease and turn it around, rather than waiting until it gets into the severe, sort of permanent damage, then I think you’ve got to go looking at more functional medicine or integrative medicine techniques to be effective.
Guy Lawrence: Yeah.
Stuart Cooke: Okay. So, just a little outside of medicine right now and, you know, million dollar question on everyone’s lips; in your opinion, how significant is nutrition for overall health?
Dr. John Hart: Yeah, I think, I talk about the Big Five. If you want to have a long healthy life you’ve got to have five things that are working optimally …
Stuart Cooke: Okay.
Dr. John Hart: … and that’s diet, exercise, sleep, stress management, and hormones, probably in that order. I think diet is the most important one. If your diet’s bad, if it’s really bad, you’re not going to be able to counteract that one by getting all the other ones working. But for optimal health, you’ve got to have them all working. Because each one that’s broken is going to lead to degeneration and disease.
So, nutrition, whether that’s diet and/or dietary supplements, I’d put that as the most important one. But you’ve got to put attention on all of them. It’s like, you’ve got a car and you only put attention on the engine. You don’t worry about tires or the steering or the air conditioning or whatever or the hole in the roof. You’ve got to do everything if you want it to run well.
Guy Lawrence: Yeah, and from what we can see, most people aren’t running all five. There’s normally something amiss.
Dr. John Hart: You say most people, all five are not optimal, they’re all broken to a degree and just about everybody’s got sleep that is broken.
When you’re young, your hormones usually take care of themselves. Because in your 20s, Mother Nature wants you operating well so that you can reproduce and raise the next generation. But once you get into your 30s and you’ve done that, Mother Nature doesn’t really need to have you around any more, so it’s quite happy to generate decline and die off. And part of the way it does that is to decrease the production of most of the hormones that control what the body does.
So, the hormones don’t actually do anything. They just tell the body what to do. If you don’t make the hormones, then the body doesn’t get told what to do. It doesn’t do it and you degenerate, you age, you die off and stop off at the nursing home maybe for 10 years on the way.
So, when you’re young, you don’t have to worry about the hormones because it’s in Mother Nature’s interest to have them all working optimally.
Guy Lawrence: Yeah.
Dr. John Hart: Most people that’s what happens, not everybody, but most people. But certainly as you get older, most hormones decline and then you’ve got to put more attention on it.
So, the way I think about it is, that when you’re young there’s a lot of things that happen automatically and you don’t have to worry about it too much and you’ve got a big reserve.
Stuart Cooke: Yeah.
Dr. John Hart: The older you get, the less happens automatically, the more you have to take it out of manual control, if you want to maintain your health. You don’t have to, but if you don’t, you will degenerate and you’ll suffer the disability and the pain and the discomfort and the limitations of what you can do because of that.
Guy Lawrence: Right. And does that slow up the aging process then, by intervening and then the aging …
Dr. John Hart: Yeah. You can think about it as normal aging or optimal aging. Normal aging is the stage of decline that Mother Nature’s in favor of us going through to kill us off. But we’ve got the technology and the knowledge now to intervene in that and have optimal aging, where basically you stay healthy and active and independent and vital for much, much longer and instead of having a long period, say a third of your life in sort of fairly serious decline and decay and disability, you know you can shorten that done to a few years.
Guy Lawrence: Yeah. Wow. I certainly like the idea of optimal …
Dr. John Hart: Yeah. There’s life span and there’s health span. And so, life span is how long you live, but health span is how long you’re healthy.
Guy Lawrence: Yeah.
Stuart Cooke: Quality of life.
Dr. John Hart: Yes, that’s right. So, we’ve sort of extended our life span, but we haven’t really extended our health span yet with modern medicine. You know, it has to a degree, but not as much as the life span. So, there seems to be more of a gap now between the limit of your health span and the limit of your life span.
So, anti-aging medicine, age management medicine, longevity medicine, whatever you want to call it, it’s all about identifying why your health span’s declining and correcting it. So, maintain your health span.
And it turns out that the things improve your health span, also improve your life span.
Stuart Cooke: Yes.
Dr. John Hart: The health span’s the criteria , because there’s no point in living longer if it’s in a nursing home.
Stuart Cooke: Exactly.
Guy Lawrence: If you’ve been dragged over the line, yeah. Absolutely.
Stuart Cooke: And does the strategies, regarding the things that you’ve spoken about, include gut health? Because we’ve been hearing a lot about the critical importance of microbiome right now. It seems to be a bit of a buzzword. Is there; what do you think about that?
Dr. John Hart: Yeah. I think just sort of the big picture is that the things that cause degen; the main thing that causes degeneration and deterioration and aging of the body is inflammation. And the single major source of inflammation is an unhealthy gut in most people. So, by correcting the gut, then you can minimize the inflammation in your body, which then decreases the degeneration and the decay in your body.
Guy Lawrence: Yeah.
Dr. John Hart: So, I’ll just talk a bit about inflammation, because everybody has heard about the word, but don’t have a picture of what it means.
So, we have the ability to mount an acute inflammatory response, in a local part of the body, in response to the things that used to kill us. The things that used to kill us were infections and trauma.
So, it you get a local infection or you get trauma in a part of your body, you will set up an acute inflammatory response to deal with it. And what happens is your blood vessels dilate, so more blood goes to the area and that’s why it looks redder and feels warmer. And when the blood vessels get leaky, so cells that have transported into that area can get out of the blood vessels and at the same time fluid leaks out with it, so the area swells up and those cells then go around and they eat the infectious agent, whether it’s a bacteria or fungus or parasite or whatever or they eat the damaged tissue. Now the cells come in and repair the damage. And then once it’s all fixed, it all goes away.
So, that redness, swelling, heat, pain is fixing the problem, hopefully and then once the problem’s fixed it all just settles down. So, that’s an acute local inflammatory response, a really good idea to do with infections and traumas that used to kill us.
But nowadays we’ve controlled infections. You know we know about food preparation and food storage and waste removal and antibodies and vaccinations, so infections are not big killers any more. And we’ve got our environment pretty well controlled.
We don’t have dinosaurs and tigers and people with clubs and spears. We’ve got occupational health and safety, so traumas not a big killer any more.
Now, 70 to 80 percent of people die to chronic degenerative diseases, which is diseases that are caused by this inflammatory process being turned on a little bit by the whole body, for decades.
Stuart Cooke: Right.
Dr. John Hart: So, the chronic degenerative diseases are caused by chronic low grade inflammation and that’s caused by a whole lot of things triggering off a little bit of this inflammatory process. And so, if you want to have a long healthy life, you want to have low levels of inflammation.
We’re all way more inflamed than we were a thousand years, when we were running around the jungle, touching the ground, out in the sun. Pulling the fruits right off the tree in season. Drinking fresh water. Physically active. Relatively low stress. Sleeping from nine to twelve hours in the back of the cave. Now, that’s what the body expects.
But the current lifestyle is totally different. We’ve got the same body, but we’ve got a totally different environment that we’re asking it to live in, and it’s not getting what it needs. And all these things that it’s being exposed to or things that it’s not being exposed to that it expects are triggering off this inflammation in the body that causes damage.
Guy Lawrence: Got it. What you’re saying then is if your gut is not operating correctly, you’re constantly going to create low-grade inflammation.
Dr. John Hart: Yeah. So, if you’ve got what is called a “leaky gut” or increased intestinal permeability, that’s basically a source of toxicity or infection into the body. So, maybe we talk a bit about the gut just quickly.
Guy Lawrence: Sure.
Dr. John Hart: The thing about the gut, it’s a tube that runs through the center of your body. It’s open at both ends and what’s inside that tube is not yet inside your body. It’s in a tube that’s passing through your body. So, inside that tube there are billions of bacteria. Up to ten times more bacteria in your gut than there are cells in your body.
So, it’s a whole little environment there, a whole new microenvironment in that tube. And if you’ve got the right bugs and they’re happy, as in well looked after, well-fed; then they act as an organ of your body. Now, they’re regarded now that two to three kilograms of slushy poo is regarded as an organ of your body, because it supports the health of your whole body. Just like your heart and your lungs and your brains.
Stuart Cooke: Right.
Dr. John Hart: If you’ve got the right bugs, they make vitamins for you. They help you digest your food. They pull minerals off your food. They stimulate your immune system appropriately. They ferment your food into things called short-chain fatty acids. And short-chain fatty acids are important, because they’re the preferred fuel for the lining of the gut. And the lining of the gut has to be healthy, because it has to function as a semi-permeable membrane. It has to be able to pump through vitamins, minerals, amino acids, fats, etc. from digestion. But it has to keep out of the body, in the tube, the bugs, the waste products of the bugs, the dead bugs, the parts of the dead bugs, and the big undigested food particles.
And if the lining of the gut is healthy, then that will all happen and everything’s fine. The stuff that’s in the gut stays in the gut, and the live body gets the nutrition that it needs.
But if the lining of the gut is irritated or inflamed, then you get a thing called increased intestinal permeability or leaky gut.
Guy Lawrence: Yeah.
Dr. John Hart: That then lets; so, the lining of the gut then doesn’t work properly. So, it doesn’t pump through the vitamins, minerals, amino acids as well as it should and it starts letting through stuff that it shouldn’t. The toxins and poisons and parts of bugs and non-digested food particles in your gut, into your body.
And your body’s immune system is designed to be constantly surveilling your gut,
your body, for what is not you. Your body’s immune system should be able to find bacteria, infections, viruses and kill them before they can take over and kill you, but to leave you alone.
So, your immune system’s job is to survive foreign invaders. Now, the most likely source of foreign invaders, in the normal body, is from the gut, because that’s where the mass majority of them are.
So, 80 to 90 percent of the immune system is in the wall of the gut, constantly surveilling the gut, secreting antibodies into it, trying to control what goes on in there. And anything that can get through the wall of the gut, your immune system checks it out and says, “I recognize you, you can pass, you’re a vitamin, you’re a mineral, whatever.” Or “I don’t recognize you, you must be a toxin, you must be some foreign invader. You’re not suppose to be here.” and it attacks it and destroys it.
Guy Lawrence: And out you go.
Stuart Cooke: Are there any particular culprits that spring to mind, that really do affect the health of our gut?
Dr. John Hart: Yeah. The two main sort of categories of things that irritate the lining of the gut, to cause leaky gut, are foods and the wrong bugs.
So, if you’ve got foods; there are foods that everybody is sensitive to some degree and there are foods that individuals have their own particular sensitivity.
Stuart Cooke: Hmm.
Dr. John Hart: You kill off the good ones with courses of antibiotics or antibiotics in your meat or chemicals like insecticides, pesticides, herbicides, fungicides, colorings, flavorings, preservatives, sweeteners, heavy metals; they’re all going to make those bugs either kill them off or sick and angry and then they’re going to react accordingly.
So, if the bugs are not happy with where they are, they’re going to try and leave. And so, the only way out is through the wall of the gut. So, they’re going to get angry. They’re going to get irritated. They’re going to start releasing inflammatory mediators and attack the wall of the gut to try to get out of where they are now, because they’re not happy where they are. It’s not comfortable.
Guy Lawrence: Yeah.
Dr. John Hart: So, everything you eat, you’re not just feeding you, you’re feed them. So, here’s a little snip; fact that will blow your mind. If you look at all the cells on and in you have nucleuses and in the nucleuses; in the nucleus of each cell is the DNA and the DNA controls what that cell does, whether it’s a bacteria cell, or a human cell.
If you look at all the DNA that’s on and in you, only two percent of it is yours. The rest of it is the bacteria, the viruses, the parasites that live on and in you; us.
Stuart Cooke: Wow!
Dr. John Hart: And that’s normal, as long as they’re the good guys.
Guy Lawrence: Wow!
Dr. John Hart: So, if you think about it from their point of view, they’re actually running the show. We’re just the apartment block; the host and they’re the tenants. We’re just the landlord.
So, as with any landlord-tenant relationship, the landlord has to make sure the tenant’s happy; otherwise, the tenant’s going to trash the place. If the tenant’s happy, he’ll look after the place. If he’s unhappy he’s not going to look after it. And that’s exactly what happens between us and the bugs or the microbiome in our gut.
And it’s the same relationship that we are just coming to understand about the external environment. If we trash the external environment there’s going to be kickback to our health. We can’t pollute the planet and expect to have; be healthy ourselves.
Guy Lawrence: Yeah.
Dr. John Hart: We can’t pollute our internal environment and expect to be healthy ourselves.
Guy Lawrence: Yeah.
Stuart Cooke: Wow.
Guy Lawrence: And in your view, John, of what you’ve seen, is leaky gut common? Like, do you think a lot of people; it’s a big problem out there with people?
Dr. John Hart: I think that people who just do what is the standard Australian diet, the SAD diet, and standard Australian lifestyle, will all have leaky gut to some degree. Yeah.
Guy Lawrence: Okay.
Dr. John Hart: And you can tell if you have any gut symptoms; nausea, burping, bloating, farting, episodes of constipation or diarrhoea, cramps, reflux; that’s all the gut is not working properly. And if you have any tenderness in your gut when you push on it, that’s an inflamed gut.
If you have any of those symptoms, you’re guaranteed to have some degree of leaky gut. And therefore affects on the rest of your body from the stuff that’s leaking through your gut, because that gut-blood barrier, you know, that is damaged to cause leaky gut. There’s similar barriers between the blood and the blood vessel wall so, you can get leaky gut. You can also get leaky blood vessels. So, you leak crap into the blood vessel wall and that’s going to end up with blood vessel disease, which is the commonest killer.
If you put all the blood vessel diseases together, that’s by far the commonest killer in our society; is damaged lining or the endothelium of the inside edge of the blood vessels. And there’s another barrier between the blood and the brain, the blood brain barrier.
Stuart Cooke: Yeah.
Dr. John Hart: All the things that damage one, will damage the other. So, the blood-brain barrier is there to control what gets into the brain. The body’s very fussy about what get into the brain. But if you’ve got a leaky gut and that’s leaking poisons into the body, and those poisons are floating around in the blood, you’re going to be damaging your blood vessels all the way through and then they’re going to be causing a leaky brain and stuff’s going to start getting to your brain that shouldn’t get there and you get brain dysfunction and brain cell death.
Guy Lawrence: That’s incredible. So, a couple of things that just spring into mind, sorry Stu, before we move on is that, then a leaky gut should be one of the first things anyone should address, really, I’m thinking.
Dr. John Hart: In integrative medicine, that’s exactly the case. We go straight to the gut to start with. Because if you present with a problem in your body and you’ve got a leaky gut problem, if that leaky gut problem is not causing the problem in your body, it’s aggravating it for sure and you never going to win if you don’t get the gut fixed first.
And because a dysfunctional gut is so common, you know, to varying degrees, you can always get an improvement in everybody’s health.
I routinely do a six-week gut detox thing. Which is removing the common food allergens and chemicals from people’s diet and putting in basic nutrients for repairing the gut, repairing the liver, repairing the kidneys for as you detox your waste removal organs, and nutrients for gut repair. And I think about 95-plus percent of people lose a kilogram of fat a week. They sleep better. They have more energy, better mood, better libido. Their whole body responds to just cleaning out their gut.
Guy Lawrence: Wow. Who wouldn’t want a piece of that?
Dr. John Hart: Yeah. You can’t have a healthy gut in this society without taking active steps to achieve it. It won’t happen just on the normal diet, the normal XXunintelligibleXX [:22:53.8].
Guy Lawrence: Yeah. You’ve got to be proactive.
Dr. John Hart: Yeah.
Stuart Cooke: And outside of that normal diet and, you know, stress management and those five almost pillars that you spoke about earlier, is there any specific supplementation that would be the norm, I guess, to treat leaky gut or at least to manage it or prevent it?
Dr. John Hart: Yeah. So, if I’m worried about somebody’s gut, I’ll do some food sensitivity tests to find out what …
Stuart Cooke: Yes.
Dr. John Hart: … they’re irritated; they’re sensitive to and remove those from their diet.
Stuart Cooke: Yeah.
Dr. John Hart: Or if people can’t afford that, because that can get expensive, you could just remove all the common ones. You know, dairy, gluten and XXwheat ??? 0:23:34.000XX and barley and corn, soy. You know they’re sort of the most common ones. So, most people get an improvement just by doing that.
It’s difficult in this society though. We’re a wheat- and milk-based society. So, it takes a bit of planning to do it, but it’s quite possible.
And then look at the gut, the bugs, the microbiome and either do some tests to find out what’s in there or just do a bit of a shotgun approach, which also works very well with most people, where you just do some antibiotic herbs, put in some good; which kill the bad bugs. Put in some probiotics that are the good bugs. Put in some nutrients like glutamine and B vitamins and zinc and vitamin D to help gut repair. And silymarin is the active ingredient of milk thistle to support liver function. Those are a few things that have been used for thousand of years.
Guy Lawrence: Yeah, right.
Dr. John Hart: So, as a shotgun approach, which everybody feels better on, whether it’s enough for a particular person depends on what their specific issues are, which the testing can help you. But everybody feels better on when we do that.
Guy Lawrence: Yeah, I can imagine. And another thought that just sprung in there is, because obviously you’ve stressed the importance of the gut and we always talk about leaky gut, but that’s actually just really reinforced the importance of looking after your gut.
And you know, the question that has popped into mind from that is that anyone that goes to their local doctor with symptoms or problems, I’ve never heard of a GP doctor ever saying, “What’s the state of your gut?” Not that I try to go to doctors much. I mean, I guess, why would that be and would that change over time, do you think, John?
Dr. John Hart: Well, I think it will change over time, because there’s so much science behind it now. But you have to remember that doctors are trained in hospitals. And hospitals are there to deal with life-threatening illnesses, infections, trauma, cancers, that sort of things. So, medical schools train doctors to deal with end-stage disease; life-threatening end-stage disease. And modern medicine is very good at doing that and that’s all very useful if you’ve got one of those.
But if you were to not get it in the first place, that’s not what doctors get trained in, you know. They spend less than a day on nutrition and less than an hour on exercise, next to nothing on sleep, you know. These are all the four pillars and hormones are only addressed in terms of extreme hormone excess or extreme hormone deficiencies, not levels that are a little bit too high or a little bit too low, depending on the hormone causing damage and problems over time.
Guy Lawrence: Yeah.
sj: So, yeah. They’re just not in their training, whereas if you’ve got a naturopath, it’s the other way around. You know, they’re not trying to deal with acute trauma or life-threatening infections, but very good at dealing with all this, you know, the Big Five.
Guy Lawrence: Yeah.
Stuart Cooke: That’s right. Prevention, I guess.
Guy Lawrence: Go on, Stu.
Stuart Cooke: Well, I was …
Dr. John Hart: Prevention and early detection, that’s where the; because you do your prevention stuff and you’re going to definitely decrease your risk of getting anything. But you still get stuff. So, if you do get something going wrong, you want to pick it up early, rather than wait a couple of decades down the track when the damage is done and is permanent and much harder to reverse.
I think most people on average; if when you’re 40 you’ve got five hidden diseases. So, hidden disease is something that you don’t know you’ve got, because it hasn’t caused any symptoms that you feel. Hasn’t caused any signs that somebody else can see. But it will in a couple of decades, whether that’s a heart attack, a stroke or cancer or dementia, or whatever.
So, most people on average, five hidden diseases when you’re 40. Ten when you’re 50. Twenty-three when you’re 70. And one of them will kill you. Depends on which one gets bad first. But most people don’t even know they’ve got them, because they’re hidden and they don’t go looking because Medicare doesn’t pay for that.
Medicare will give you million of dollars once you’ve got the cancer or the heart attack.
Stuart Cooke: Yes.
Dr. John Hart: They’ll spend million of dollars on you then, but they’ll give you next to nothing to stop you getting it.
Guy Lawrence: Yeah.
Dr. John Hart: So, it’s not a conspiracy theory. I’m not a conspiracy theorist, but you know, that’s where the money is. The money is your paid business. If people are sick and you can just control the symptoms, but keep them sick, that’s; from a business point of view; pharmaceutical companies, surgery companies, that’s where the money is. You want to do that.
You don’t want to stop people getting sick with relatively cheap non-profitable, non-payable treatments. That’s not a business model.
Stuart Cooke: It isn’t. Well, there’s not money if you don’t visit the doctor’s, I guess.
Guy Lawrence: That’s incredible. That blows my mind.
Stuart Cooke: So, with that alarming statistic in mind, I would love to talk to you a little bit about your strategies for life extension; which we were blown away with your talk at the PrimalCon earlier on in the year. So what; can you just run us through your strategies a little bit, in terms of …
Dr. John Hart: So, the big picture is identify the sources of inflammation; the causes of inflammation and get rid of them and put in things that dampen down inflammation. Find out what you should have that you’re missing or put in other things that are optional that help dampen down inflammation.
That’s sort of how I think about it as the big picture. Then to burrow in a bit deeper, you’ve got to look at the big five. So, diet, exercise, stress management, sleep and the hormones. So, if you want to look at each one of those, you know, I’m sure people listening to this have got a pretty good picture.
I like the primal type diet.
Stuart Cooke: Yes.
Dr. John Hart: But you’ve still got to; you can still have allergies.
Stuart Cooke: Yeah.
Dr. John Hart: Your individual allergies to content of any diet. So, ideally you’re finding out what you’re sensitive to and then doing all the low-carb, no processed foods. Get all the chemicals out.
Guy Lawrence: Yeah.
Dr. John Hart: Organics in season. Locally grown, all that sort of stuff.
Exercise. You know the body is designed to move. I think as Mark says, Mark Sisson says, it’s, “Move off. Lift heavy and sprint occasionally.” I think that’s got the guts of it, a lot of science behind how that all works now. You know we’re designed to move. The body does not like not moving. Now, NASA worked out on the astronauts, that lost of gravity is a killer.
If you sit for more than eight hours a day, it’s as bad as smoking for your health, even if you’re exercising every day at the gym. So, doing two of these is a bad thing. So, getting a stand up desk or standing up from hour desk every half hour and taking ten steps to get the blood going and moving actively.
So, moving often and lifting heavy, you know, maintaining muscle mass is crucial. You know, we used to think that fat and muscle were just benign tissue, you know. Fat was just a little balloon of energy for use later. And muscle was just something we had to have, because it moved our skeleton. But; and even bones now, as well. Bones, muscles and fat they’re all endocrine glands; they secrete substances into your blood, which affects the health of the rest of your body.
So, fat cells. Fat, fat cells are XXover four? Overfull? fat cells 0:30:47.000XX to create inflammatory adipokines, which damage the rest of the body.
Muscles secrete over 700 XXmyoclinesXX, which support the health of the body. So, muscles secrete a thing called; one of the things it secretes is a thing called brain-derived neurotrophic factor. It was first discovered in the brain, it’s a really important thing for growing new brain cells and brain cell health. The muscles also make it when you’re exercising; you’ve got healthy muscles.
So, that’s one of the ways that exercise improves brain health, brain function, and decreases dementia.
Guy Lawrence: So, would increasing your muscle mass help with all that?
Dr. John Hart: Yes. Yeah, within limits, obviously, but more to the point, maintaining it.
Guy Lawrence: Okay.
Dr. John Hart: At a more 20-, 30-year-old level.
Guy Lawrence: Yup.
Dr. John Hart: So, the loss of muscle mass as you get older is called sarcopenia. And if you lose muscle mass, you lose these pro-health XXmyoclinesXX that come from the muscle. And you lose your ability to move your bones so your bones become weaker, which means you lose the hormones that come out of the bones. So, you get a double whammy. Where you’ve got weak muscles more than likely to fall and unable to stop yourself. Because you’ve got weak muscles you haven’t been able to maintain strong bones, so you’ve got weak bones, you’re more likely to break the bone when you fall on it.
Guy Lawrence: Yeah.
Dr. John Hart: And you know, fractured hips and femurs and wrists are common causes of death, because people get immobilized and then everything goes down in a spiral and they end up with chest infections or clots in their legs and it ends up killing them.
Stuart Cooke: So, weight-bearing exercises then, you think, would be a good strategy for long lasting health?
Dr. John Hart: Yeah, yeah. There’s a lot of stuff coming out saying that cardiovascular exercise is not the best way to go. So, aerobic training; see the whole aerobic thing started in the 1960s when Dr. Kenneth Cooper discovered that if; instead of putting people with heart attacks in bed for a week or weeks …
Stuart Cooke: Yes.
Dr. John Hart: …you got them up and walking, they did much better with a bit of exercise. Not too much, but a bit of exercise.
So, that’s the whole aerobics train, where the craze came from. That’s when the jogging craze all started from, from that a bit of aerobics exercise is good enough for heart attacks, so it must be good for everybody. So, everybody went nuts on that.
But you can overdo it. See, aerobic training is quite stressful on the body so, that pushes cortisol up and that just stresses hormones up and that’s a bad idea.
Stuart Cooke: Yeah.
Dr. John Hart: And especially the XXultra stuffXX. It’s very catabolic on the body and break down heart tissue now. They’ve done studies showing marathoners destroy heart tissue. Now the damage gets scarring in their hearts from that severe XX???stuff [::33:28.0].
Dr. John Hart: So, what you want to do is just want to maintain your muscle mass and maintain the stress on the bones. And doing 60 XXtechnical glitchXX [:33:34.6] you better get 100 percent. You’ve got to tell the tissues, “You are not strong enough for what I want you to do. You need to get stronger and that’s 100 percent.” And that’s heavy weights. And you can do heavy weights and by keeping the rest period minimum, between sets, you can get a really good cardiovascular workout. So, you get a heart workout. You get a lung workout. You get a breathing muscle workout. As well as, putting a load on muscles and tendons and bones so that they can maintain it …
Guy Lawrence: Interestingly enough as well, John, back in my day as a fitness trainer, I’d see increased lung capacities more through weight training than I would through cardiovascular, you know, those exercises as well.
Dr. John Hart: If you go higher than 100 percent with weight training that’s going to push your limit. Where 60 to 70 percent of your maximum heart rate, that’s not pushing the limit. That’s grueling, it’s long, but it’s not …
Stuart Cooke: What about if you go hard with high intensity workout for five to ten minutes? Swinging a kettle bell for instance and things like that.
dJ; Yeah. So, that the sprint often part of it.
Stuart Cooke: Yes.
Dr. John Hart: No, no. That’s the sprint occasionally part of it.
Stuart Cooke: Right.
Dr. John Hart: So, move often, lift heavy …
Stuart Cooke: Yeah.
Dr. John Hart: … sprint occasionally. So, I mean, I like high intensity interval training. Only once or twice a week if you’re doing it properly. And it’s 30 seconds flat out. 90 seconds slow. Resting. And then repeat that a few times.
Stuart Cooke: Yeah.
Dr. John Hart: By the time you get into five or six or seven sets of that, you’re puffing like a train and you know you’ve worked out. You’ve got large muscle groups going. And that’s telling all the brain that the whole body is under stress and then the brain starts releasing all these growth hormones to get you to stronger, anabolic hormones.
Stuart Cooke: Got it.
Dr. John Hart: And so you don’t want to be doing XX??? risersXX and bicep curls and wrist curls [:35:22.5]. That’s sort of a waste of time. That’s not going to have an systemic effect. You have to do all these big muscle group movements.
So, high-intensity indoor training, I wouldn’t do sprinting, because I think there’s a bit of XXunintelligibleXX [:35:33.7] risk for that.
Stuart Cooke: Yeah.
Dr. John Hart: XXunintelligibleXX [:35:35.1], swimming, rowing, auto climber, you’re not lifting a kettle bell weight around.
Stuart Cooke: Okay.
Dr. John Hart: But not too much. There’s people that do that high-intensity stuff four or five times a week and they’re just on a XX 0:35:48.000 hidingXX to overtraining and injury and illness.
Stuart Cooke: Interesting. Interesting. And we won’t see you anytime soon on the City to Surf, then, I take it?
Dr. John Hart: Absolutely correct. You might see me XXthere?? 0:36:00.000XX a couple of times, but that’s all.
Guy Lawrence: I don’t know if you saw in the headlines this week; I say “headlines.” I saw it in the news anyway. I can’t remember the gentleman’s name in America. Someone… XX0:36:14.000XX. But they reckon they’re only maybe 10, 20 years away from being able to make the human being live to up to a thousand years, was the claim in the title of the article. I don’t know if you saw that, but do you have anything…
Dr. John Hart: The guys who look into this stuff are basically saying we should all now live to 120. Genetically we programmed to live to 120 and there are people who do it. The only reason we don’t is because we kill ourselves off earlier by doing all the wrong things or not doing the right things. XXThe Big Five 0:36:42.000XX is a start.
So, most people’s genes should enable to body to survive to 120. A few have got just bad genes; they’re gonna die early no matter what. But most people, it’s 120, as long as you’ve got your lifestyle properly sorted out.
But in the next 10 to 30 years there’s a bunch of technologies that are going to become available, generally available, that are already in research. You know, with XXtelemarized 0:37:05.000XX activation and gene therapy and cloning and nanotechnology, artificial organs, that routinely people are going to live to 150.
In fact, they are pretty sure now that the child that’s going to live to 150 has already been born. There’s already children around who are going to live to 150 with this technology that comes out.
And then once you get to 150, once you get a handle on what you need to do, you are absolutely past 200, 250. I think that’s going to be pretty… And then the important thing is it’s not gonna be the last 100 years in a nursing home. It’s going to be active, independent, vital, productive, looking after yourself, contributing to society. It’s going to be; actually it’s going to be a big shift in society and we’re actually the cusp of it, the borderline. We’re the last generation that has not had access to this technology for our entire life.
The kids that are being born now are going to have access to this early enough in life that it’s going to significantly extend their health span and their life span.
Guy Lawrence: That’s incredible.
Dr. John Hart: Assuming they do the right thing.
Guy Lawrence: Don’t abuse it. Yeah.
Dr. John Hart: With their lifestyle.
Stuart Cooke: My word. I’m just trying to think, you know, in 150 years’ time, trying to get a park down at Bondi Beach in the Eastern suburbs with all these people.
Dr. John Hart: I bet there will be better transportation then. It will be old news. You’ll go down a wire in a little box or something.
Stuart Cooke: Of course. Teleportation. Sydney Transport will have that in the bag, I’m sure.
So, during your talk that we spoke about a little bit earlier, there were a few words that cropped up, and they were… “Peptides” was one. And I think there was another drug that was linked to anti-aging.
Dr. John Hart: Yeah. Metformin.
Stuart Cooke: Metformin. That was right. Is that gonna be part of this strategy, moving forward?
Dr. John Hart: It’ll be part of it. It will still be the Big Five. You’ve heard of the Big Five, and there’s no shortcuts around that. But then there’s things you can supplement the Big Five with. So, that’s where the peptides fit in. There’s a lot of different peptides. Peptide’s just a short protein, and there are ones that can support and supplement processes in your body that are degenerating.
As a general rule, drugs tend to block things. And they block a process, but they also block other things as well, and that’s where the side effects come from. Whereas, the peptides generally… and hormones and vitamins and oils and all of that sort of stuff generally supports functions; increases functions. So, as things decay and degenerate from whatever influences, these things all counteract that and get them back close to the level they were when they were operating 100 percent in your 20s.
So, there’s peptides that increase growth hormone release. Growth hormone’s your major repair hormone. There are peptides that accentuate testosterone’s effect in particular tissues in the body. There are peptides that come from muscles when muscles are stressed, to cause muscle growth, so you can take peptides to accelerate that. There are ones that come from your immune system that trigger tissue repair and fighting infections. There are a whole lot of different ones.
And then metformin’s an interesting one. I first heard about it as the world’s first anti-aging drug, from a doctor in the UK, Richard Lippman, who was nominated for the Nobel Prize in medicine in 1996 for his work with antioxidants.
And he said that metformin the world’s first anti-aging drug, this is why it is, and I take it. So, I thought, that’s interesting, so I went and looked at it and he’s right. So, most drugs have their main effect; well, the main effect that we use them for. And then other effects as well, which we call side effects. But metformin has a bunch of side effects, but unlike most drugs, the side effects are all really good.
So, it has its main effect, which is sugar control. That’s why it’s still used around the world as the first drug for treating diabetes. Which is a good thing to keep your sugar levels down, because the sugar in your body is a toxin as well as being a drug of addiction. But it has all these side effects: it drops your cholesterol, it’s anti-inflammatory, it stimulates the same genes as calorie-restriction diets, it’s anti-cancer, blocks the conversation of XXerevatase?? 0:41:45.000XX, which is an enzyme that converts testosterone to estrogen.
It does a whole lot of other things which are all very positive things. So, that’s probably why it’s the world’s first anti-aging drug.
And it started off life as just an extract of the French lilac plant, which has been used for thousands of years to treat diabetes. But it’s the active ingredient that’s been put out in the drug.
And after a hundred years of being out, it’s still the first drug around that worked for diabetes, despite the billions of dollars that have been spent on new anti-diabetic drugs. They’re not as good, because they don’t have all the side effects metformin has.
Stuart Cooke: Wow. It almost sounds like that particular pill would do so much more for us than our multivitamin; our daily multivitamin.
Dr. John Hart: Yeah, I don’t know if I’d go that far. I think a good multivitamin is very supportive of a whole lot of things, but I think I; I sort of routinely put people one five things. If you walk through the door of my clinic, there’s five things you’re gonna get, because the evidence shows that bang for your buck, it’s all there.
And that’s a quality vitamin, a good probiotic, a good fish oil, a good magnesium source, and vitamin D. Because everybody’s low on vitamin D. Vitamin D’s not a vitamin; it’s a hormone, which is anti-inflammatory, so that’s all that inflammation stuff, it’s a powerful anti-inflammatory. It’s anti-cancer, it’s immune system regulatory, calcium for bones and tissues. And the thing, the trouble, with vitamin D is, A, it’s a hormone. And, B, you can’t make it if you don’t get sun on your skin.
As we’re all cave-dwellers now, we don’t get enough sun on our skin. Because remember, we evolved on the equator with no clothes on. The human species evolved living on the equator with no clothes on. And we’re hunter-gatherers. So we’re outside all day. And that’s how much sun we expect to get on our skin.
We don’t do that anymore. We’ve moved away from the equator, so it’s too cold, so we’ve got to wear clothes, we get worried about getting sunburned, so we have Slip-Slop-Slap. And so we don’t get anywhere near the sun exposure our body expects, so we can’t make the vitamin D that our body wants, and we suffer the consequences.
There’s some guy who worked it out that 200 times more people die from not enough sun exposure, i.e. not enough vitamin D, than who die from too much sun exposure, i.e. skin cancers.
Guy Lawrence: Wow.
Stuart Cooke: Boy, that’s an interesting stat.
Dr. John Hart: And we worry about the excess sun exposure and skin cancers, when it turns out more people are dying from not enough sun exposure.
Guy Lawrence: So, so often, regarding vitamin D, so, during the winter, can we supplement vitamin D and have the same effect for sunshine.
Dr. John Hart: Yeah.
Guy Lawrence: We can.
Dr. John Hart: Yeah. It’s the same thing. It’s biogenical. It’s the same thing.
Guy Lawrence: But then come summertime, would we take vitamin D as well?
Dr. John Hart: Well, most people who live and work in the city, they’re cave dwellers, they don’t get enough sun even in summer. Yet most people I see, they’re 50; their vitamin D level is 50 to 80. What you want to be is 150 to 200. That’s the ideal range. So, most people are half of what it should be.
And even in summer, unless you spend the weekend down at the surf club or you’re working outside. But just because you’re outside doesn’t mean you’re getting sun. If you’ve got clothes on, if you’re standing upright and the sun’s hitting your head, not your face, and if you’re in the shadows like you are walking around the city, you’re not getting any sun. So, just because you’re outside doesn’t mean you’re getting sun exposure on your skin.
Stuart Cooke: So, what would be the optimal amount of exposure, full-body exposure, from a time perspective.
Dr. John Hart: Well, they reckon 10 to 20 minutes of lying in your bathers, flat on the ground, when the sun’s overhead, is about what you need to make enough every day. But in winter, even that might not be enough, because they say that 37 degrees north and south of the equator, the sun is so low in the horizon that it has more atmosphere to go through before it hits; the sunrise has more atmosphere to go through before it hits the ground that it gets filtered out and even in those positions north and south, you can’t get enough sun exposure.
Guy Lawrence: Wouldn’t cod liver oil be a good vitamin D source?
Dr. John Hart: No. That’s not enough.
Guy Lawrence. Oh. It’s not enough?
Dr. John Hart: Most people need four to six thousand international units a day. And your standard, over-the-counter vitamin D capsule dose is a thousand. So, most people are not even getting that. You know, a normal multivitamin might have two or three hundred international units. So, that’s not touching the edges. And you’re not going to get enough from food. There’s a little bit in different fatty foods. But not enough; not compared to what the body’s expecting to be able to make itself from sun exposure over your whole body, all day, as a hunter-gatherer over the equator.
Guy Lawrence: Got it.
Stuart Cooke: Got it.
Guy Lawrence: Great advice. Yeah.
Because most people don’t even think about these things, at all, you know. So, next time I see you running on the street in your swimmers, I’ll know why you’re doing it.
Stuart Cooke: Doctor’s orders. I’m going to the beach. I know you take cod liver oil capsules, Guy, so I’m sure that you’re going to be rattling away on the internet ordering yourself some pills tonight.
Guy Lawrence: Yeah.
Stuart Cooke: That’s interesting.
So, we have kind of touched on this a little bit. Just your thoughts on the future for the medical industry, whether you think that that’s going to be an integration of the nutritionists and naturopaths and doctors and DNA specialists and the like.
Dr. John Hart: Yeah, I think… So, you’ve got conventional medicine, which is very good at acute illnesses and symptoms of serious diseases. And then you’ve got the integrative medicine branch, which is more the preventative early detection sort of things. And there’s not so much money in those, because there’s no XXpayable? 0:47:33.000XX drugs and expenses there.
So, there’s a lot of forces wanting to keep things as they are, because that’s where the money is. And a lot of money being spent by very clever companies with very clever marketing people with huge budgets to promote the current status quo.
So, they’re not gonna let things slide without a big fight. But I think people are starting to walk, talk with their feet. I think people are realizing that modern medicine has its advantages but it has its weaknesses and that alternative or integrative or natural medicine, whether it’s through a naturopath or integrative doctor or herbalist, can provide other things that are not available. And that’s the two together that gives you the best overall result.
So, if you can use the technology, access the technology that we’ve got to do testing and early detection, and use the nutrition that’s been around for thousands of years, basically, and the basic rules that have been around for thousands and millions of years, and put them all together, I think you’re going to get the best result.
Stuart Cooke: OK. That wouldn’t be that dissimilar, really, to what you guys are doing, I guess, right now. Would it be?
Dr. John Hart: Yeah. That’s basically what integrative or functional medicine is is using the technologies and the science and the physiology to determine information about how things work and combining it with non-patentable tools or technologies that have been shown to work, not only from thousands of years of experience, but also now with the science, we know how all these different herbs and vitamins and minerals, how they work, and how they decrease inflammation and how that then helps with health and function.
Stuart Cooke: Perfect.
Guy Lawrence: Fantastic.
John, we have two wrap-up questions on the podcast for every guest. And the first one’s very simple. But it does intrigue people. Can you tell us what you ate today?
Dr. John Hart: Today, breakfast was a bit on the run so I had some activated organic mixed nuts and some dried organic blueberries. And then I had a late lunch, which was meat and veg, basically. And then I had an early dinner just before this, which was basically meat and veg again.
Guy Lawrence: Perfect.
And the other question is, what’s the best piece of advice you’ve ever been given?
Dr. John Hart: I think my rowing coach said to me in high school, “You only get out of basket what you put into it.”
Stuart Cooke: That’s true.
Dr. John Hart: The second bit of advice I got was that persistence is one of the best skills to have.
Guy Lawrence: Persistence. Yeah, that is true as well.
Dr. John Hart: There’s no shortcuts to things, you know? Things that are worth having, that are valuable, you’ve got to work for them. You’ve got to put some time and attention onto it.
Guy Lawrence: Yeah, you’ve got to go for it. That’s prudent.
And for everyone listening to this who goes, “My God, I’ve got to come see John Hart,” or wants to learn more, where would be the best place for us to point them, John?
Dr. John Hart: Well, I work at Elevate Clinic in Sydney in the CBD. Spring Street. So, Elevate.com.au. And I also have an online business that sells peptides, so that’s PeptideClinics.com.au. That’s got a website with information and there’s a chat line and people online from 7 a.m. to 2 a.m. if people want to talk about peptides there.
Guy Lawrence: Fantastic. Brilliant.
Well, we’ll put the links up once the show goes out and everything else. We’ll put them at the bottom of the post. Because we transcribe the blog as well, so if people want to read it they can find out more.
But, John, thank you so much for coming on the show today. That was fantastic. I have no doubt a lot of people are going to get a lot out of that and certainly get everyone thinking. That was amazing.
Stuart Cooke: Absolutely. Absolutely. I know I did. I can’t wait to rewind and listen to it again.
Dr. John Hart: Thanks for the opportunity, guys.
Guy Lawrence: Awesome. We appreciate it, John. Thank you very much.
Guy: With all the confusion out there on whether athletes should be eating more dietary fats or carbohydrates for enhanced performance, who better to ask than Dr Kieron Rooney; a biochemist from the University of Sydney. Kieron’s wealth of knowledge is incredible and he has a long standing interest in the basic science behind low carbohydrate diets.
1. Do the benefits of a LCHF (low carb high fat) diet only apply to endurance athletes in sports?
Good question! My gut response is that this would be the population it makes the most sense to focus on initially as they are typically the athletes in which performance / fatigue has been traditionally shown to be most influenced by dietary strategies during an event and (possibly prior). But that is most likely an artefact of the duration of non-endurance events – not much time to suck down a ricotta stuffed olive when your 100m event is over in 9 and a bit seconds; and nor do you have the hands free in a power lifting event.
Dr Steve Phinney’s original work in the 80’s set the scene for endurance athletes to be primary participants and lots of the big name stories coming out are endurance athletes as well… It may just be though that the non-endurance athletes are yet to be convinced.
If we unpack this a little more, what are the benefits of LCHF you are referring to?
If we think of an endurance event, then the conventional wisdom is that your ultimate performance will be reliant on a steady supply of carbohydrate during the event. This will primarily be met by glycogen stores, perhaps gluconeogenesis in the liver and then anything else you can consume in goos and drinks and the like during the event to sustain blood glucose levels and “spare” your muscle glycogen stores. This research is quite repeatable and has led to feeding strategies such as carb loading and the like being standard approaches to enhance performance. But this would be in athletes that are “carb adapted” individuals. These are athletes that are most likely consuming large amounts of carbohydrates each day of their lives and as such have an energy system that is dependent on carbohydrate fuels.
My understanding of the LCHF approach is that you play the long game – live LCHF and adapt your system away from this reliance on carbohydrates, then the fuels (and ultimately performance) you are relying on during your event will less likely to be glycogen and carbohydrate intake as you are tapping into the larger fuel reserves of body fat.
A key question then is in ultra-endurance events and the like, where no doubt some food is necessary – what do you eat?
This is a question I look forward to hearing Jeff Volek discuss.
If we go back to your question just briefly. IF we are looking for signs that LCHF may have a place in the development of athletes outside of traditional endurance events, my reading of the LCHF approach is that a state of nutritional ketosis results in a preservation of muscle mass. In their book “Art and Science of Low Carbohydrate Performance” There is discussion of studies reporting in LCHF participants in which protein sparing occurs via reduced oxidation of the Branched Chain Amino Acids. This would suggest for athletes preparing for events that are not typically endurance but reliant on muscle power, perhaps the LCHF will have a place – we just need for literature to get there.
2. Do you need to be in ketosis to fully benefit from a LCHF diet?
Great question, of course one needs to be wary of what is identified as a “benefit”. If we are focussing on athlete performance in their endurance event then my reading of the LCHF approach is that yes, it is an all or nothing approach, you can not dip your toes in and out of brief periods of carbohydrate restriction as your body will be in a continual state of switching between differing adaptation states.
If you are not in nutritional ketosis but are doing a “lower” (rather than “low” carb approach (somewhere on the continuum of less than 130g a day but not quite as low as the 50g often reported as the threshold for nutritional ketosis) then you are likely developing a system that is still reliant on carbohydrate fuels, but because you have gone lower carb they are not around, and because you are not in ketosis then the ketones aren’t around to meet the energy demand and so you are in danger of not meeting energy needs in your exercise effort.
If though your focus is on weight loss / maintenance I think there is more scope here for a lower carb approach as some studies would show you can get health improvements coming down to the 100-130g level. Whether or not you would be in “nutritional ketosis” at this level is something I hope Jeff will talk about.
3. How long does it typically take to become fat adapted?
4. In your experience what is the average macro-nutrient profile for ketosis?
I have no experience other than my own. You will need to be careful on this one, I often see people (nutrition professors and the like) mix their macronutrient profiles discussion around absolute amounts and % contributions. Jeff and Steve’s books often state it as no more than 5-10% of your total daily energy intake from carbs (so for someone on 2000 calories that would be a max of 50g).
Protein has to be kept moderate as well and is given as 1.2-1.5g/kg body weight (although they specify “reference weight” which I hope Jeff unpacks a little more) so this would be about 90-110g for a 75kg individual (approximately 20% total energy) but this would be a maximum I believe as there is reference in the LCHF books to avoid “high” protein. You then make up the rest of your energy needs with fats which could end up being anywhere between 70-80% of your energy intake which on 2000 calories a day would be about 150-180g of fat.
Stu: Some people freak out when they enter a new decade in their lives, and 40 seems to be a catalyst for many a mid-life crisis. When I turned 40 I joined CrossFit and decided to become fitter and stronger than ever before (mid-life crisis I hear you say). This is where we met Ewan, he seemed to be doing things that defied logic so we asked him to share his secrets.
Over to Ewan…
Ewan: The BIG four zero, for some, is a time to hang up the boots and find a hobby that isn’t quite so demanding on the old joints. For others it’s a time to make a new start and change some bad habits you’ve picked up over the years.
Where did my journey begin?
My fitness journey started almost 30 years ago. I was packed off to boarding school where it was either rugby or running. I had the hand to eye coordination of a fish, so, by default I became a runner. The school gymnasium wasn’t discovered until I turned 15 and was only used during French lessons! I stuck with my love for running until my mid 20′s when I discovered wakeboarding. If you have never tried wakeboarding then you’re missing out. It has similar skills required for surfing with a much faster learning curve. Fast forward 8 years and a move from the UK to Australia had me searching for a new sport. A nagging mate, a global gym membership, one workout later and I had found this thing called CrossFit.
I’m willing to bet that these days, most readers have heard of CrossFit. Either if you love or hate it, you can’t deny that CrossFit has now reached the masses. Hell, your mum has probably heard of it and even possibly tried it.
Fit at 40
Being fit when life is supposedly supposed to begin will mean different things to different people. If your New Year resolution didn’t include a checkbox for getting back into the gym or going for a run with the dog then the good news is that you don’t need an excuse to start. There isn’t a big bang moment when you go from being unfit to fit; it is a journey and an adventure. My training today looks very different to my training in my twenties. Back then it would be a case of turn up at the gym, lift some weights, rest, repeat and finally shower. The age of the internet has made everybody experts and the knowledge available has enabled me to give mother nature the middle finger and continue to improve. Gone are the days of getting changed and being good to go, a few life lessons later and I recognise the importance of nutrition, a thorough warm up and rest. Lots of rest.
Food, glorious food
My wife loves to remind me that in my teens and 20’s my diet consisted of pasta and cheap sausages. Thankfully both have now been replaced with zucchini noodles and steak (I know, very hipster). For me personally, I would describe my diet as primal, I love dairy too much to give it up for the paleo diet. Breakfast will consist of bacon, eggs and half an avocado, lunch and supper will be some seasonal veggies and fish/meat. I’ve switched from eating quantity to quality; meat purchased these days has to be grass fed. You really can taste the difference. Any snacks will be a handful of almonds and a 180 shake.
Having a family with three kids has to be about compromise, we do have bread in the house and I’ll occasionally make a baconator, as much bacon, egg and avocado as I can fit in two slices of bread. Guilt levels on a baconator day = Zero. My four nutrition tips for a healthy lifestyle are:
Whatever you do make it sustainable. If you have a bad day, don’t give up, simply recognise the trigger and get back on the wagon
Drink a minimum of 2l of water a day
Avoid sugar and sweeteners
Eat real food. Stick to the outer isle of the supermarket and select what is in season
To supplement or not to supplement
Recovery has been one of my main battles since I hit 40. I can’t always do multiple training sessions in a day unless I have my nutrition dialled in. For me this means supplementing my meals. Over the years I have tried most supplements out there and now have a small list of what works for me:
Fish oil: The benefits of fish oil are amazing, google “benefits of fish oil’ and you’ll get over 8 million links to click through. For me I choose to use it for its anti-inflammatory properties. Forget your generic supermarket brand where you can get 400 for $20. Instead choose a good quality fish oil
Glutamine: Glutamine is found in over 60% of skeletal muscles and is one of the amino acids that make up protein. I take about 5-10g a day. Again this is taken for recovery
Greens: I take a product called Green Fusion from bulk nutrients, It’s a combination of Barley, Wheatgrass and Spirulina and taken instead of a multi vitamin
ZMA: Zinc, Magnesium and B6. I first tried this 10+ years ago and gave up on it as a gimmick. I decided to give it another try 18m ago (around the time our twin girls came along and sleepless nights started). I do find I sleep much better when taking ZMA. Or rather I don’t sleep as well when I run out.
180 Nutrition Superfood: The versatility of this is amazing. I use it with almost everything, from a humble protein shake to a scoop in my sweet potato & cinnamon mash. I typically have a large bag of coconut and a small bag of chocolate on the go.
Coffee: My drug of choice. Nuff said!
There isn’t a magic pill when it comes to supplementation, you’ll typically only notice any difference when you stop taking them. If I had to pick one it would have to be fish oil (Sorry Guy & Stu, you came in a close 3rd after coffee).
A daily routine
My day typically starts at around 5am, I’ll make some breakfast before jumping on the pedal bike and heading to coach at one of the two CrossFit boxes I work at. Taking the class through the warm-up is a great way for me to grease the groove and flush out the body of any kinks. After class I’ll head into the CBD where I work for a large international bank where I’ll spend most of my day sat on my bum. At the end of the day it’s back to the box to lift heavy things and move fast. I’ll either focus on a weakness or join in the class. After class it will be back on the bicycle to see the family. I’m a lightweight when it comes to burning the candle at both ends and will typically have lights out between 8:30 and 9pm.
The old saying ‘Routine is the enemy’ is true when it comes to exercise. Change now if your exercise routine is like watching the movie Groudhog Day. Your routine stops as soon as you pull on that t-shirt and training shoes. If your New Year resolution was to start running then mix it up with some sprint sessions or some hill runs. Embrace the change and challenge yourself. My tips for getting and staying fit are:
It’s never too late to start, even if that start feels like you have been run over by a truck, good for you for starting!
Set yourself short and long term goals. Write them down, stick them on your wardrobe door, tell your partner & friends, make yourself accountable. Start the short term goals with ‘This week I will’ and surround yourself with a supportive network of family and friends
Record your progress, You’ll be amazed when that run round the block which took you 10min three months ago can now be smashed out in under 5. It doesn’t matter if you use pen and paper, a Fitbit or an online tool. It is a powerful motivator being able to see your results
You are never too old to start, be open to change and have fun saying yes to new challenges.
Guy: The word detox gets thrown around frequently in the health world, and I’ve come to believe it’s something not to take too lightly. I’ve personally experimented with many over the years (you can check out my detox journey here & here) and feel that getting expert guidance for this is a must if you want to do a thorough job!
I asked the lovely and amazing naturopath Lynda Griparic if she would share with us the best five tips for detoxing. This is a fantastic post and I have no doubt you’ll enjoy. Over to Lynda…
Lynda: We accumulate so many toxins in our body from the food that we eat, the lifestyle choices we make (smoking, recreational, medicinal drugs etc), to the environment we are exposed to (pollution, chemicals). These toxins wreak havoc and may present as hormone imbalances, weight gain, chronic fatigue, digestive issues, headaches, poor memory, concentration and immunity to name a few (sound familiar?). Regularly clearing toxins from the body benefits your overall health profoundly and helps keep you operating at your very best.
However the body is not always able to handle the toxic burden and your ability to process and eliminate the nasties may be compromised. Luckily there are many tailored detoxification programs available which help reduce the toxic overload and improve your bodies own ability to detoxify properly.
The following hot detox tips may seem very obvious and simplistic, however incorporating these five tips into your life can have a HUGE positive impact on your overall health.
1. Get off the sugar
Or fertilise the bad guys that will lead to bad breath, eczema, weight gain, horrendous memory recall, hormonal problems, un-satiated hunger, bloating and gas… it’s your choice.
Aside from sending your blood sugar to sky rocket levels and potentially causing insulin resistance, sugar is the fuel that nourishes your disruptive gut bacteria. A diet rich in sugar such as high fructose corn syrup affects the hormones that keep you feeling full and satisfied. So avoid these inflammatory substances and give your body a chance to detoxify well and perform as it naturally should.
2. Lay off the processed foods
Really, what are you eating? Do you even know? How are the chemicals within these products affecting your health? Would you feed a horse a diet of lollies, chicko rolls and coco pops and expect it to be happy, perform well and thrive? No, then why the flip would you stick foreign produce into your body and expect it to flourish? You really are playing with fire.
Avoid processed foods like the plague, shop on the perimeter of your supermarket, where food looks like food and buy whole, fresh food that you can recognize. Sure whole, fresh, real foods may not have a shelf life as long as your packaged and processed foes but they will not stress your liver and kidneys. Leaving them to carry on with more important things such as filtering toxins out of your bloodstream and getting rid of unwanted fat.
3. A poop a day keeps the toxins at bay
Put simply if you do not poop every day, you are generally recycling your own toxic garbage. When your poop leaves your body it takes with it inflammatory toxins. If you are constipated and are not completely emptying your bowels every day, chances are the toxins are having some fun, hanging out in your colon or are being re-absorbed by the body.
Why is this a problem? Well, a build up of toxins in the body can cause a wide range of issues as mentioned before from hormonal imbalances, impaired brain function (foggy mind, poor concentration, Parkinson’s etc), infertility, digestive issues, such as leaky gut and all of the problems that come with that. People can become constipated for many reasons, some of those are from the food they eat (or do not eat), emotional stress, travel etc.
Making sure that you get adequate fibre and manage your stress can help your bowels move and poop as they should. Get your lips around some fibrous brussel sprouts, kale and broccoli to name a few (180 is high in fibre too) or get some support from a naturopath or nutritionist on how you can adjust your diet to get all internal body systems cooperating.
4. Ditch the alcohol
A big one to stick to when detoxing and one people cling onto for dear life. “But alcohol contains antioxidant benefits right?” “Its anti-aging!” “It calms my nerves and keeps me sane!” I hear these comments all of the time and whilst not entirely untrue you are better off getting your antioxidants, anti-aging and stress relieving fuel from other sources.
Why, I hear you holler? Here are a few reasons to bin the rocket fuel while you cleanse the body. In a nutshell alcohol overburdens the liver. An organ we need to detoxify properly. When the liver breaks down alcohol it causes oxidative stress which can damage the cells of the liver. Our major organ of elimination. From this, inflammation can result as the liver works hard to repair itself. Wouldn’t you rather your body use that energy toward other things such as boundless stamina and concentration, or fabulous digestion instead?
Alcohol can also damage the intestines, allowing toxins from our gut bacteria to get into the liver, again overburdening the liver, causing more inflammation and reducing its detoxifying efficiency. Lastly, lets not forget that most alcohol beverages contain a significant amount of sugar. See hot tip one if you need a refresher on sugar.
(Guy: I’m a big advocate for reducing any kind of inflammation where possible for amazing health, sleep and energy.)
5. Don’t forget to add protein
While juice fasting has its place and has certainly become popular in the last decade, juice fasts that consist of fruit and vegetables only are not the best way to detoxify. Toxin elimination through detox requires amino acids, which comes from protein. Amino acids bind to toxic molecules and eliminate them from the body. Without a good amount of protein in the diet your body will not detoxify effectively. Unfortunately most juices lack a protein source and are generally comprised of sugars, water and fibre. In many cases people loose muscle mass as the body starts to use the amino acids from the muscle to support the detox process.
Including protein in your detox diet ensures that your body has adequate amino acids to effectively detox and will also ensure no muscle mass is lost.
Whether you are in it for the long run with a comprehensive detox overhaul, or just fancy an express detox, a well executed detox can leave you feeling younger, more energetic, motivated and can often reduce or resolve long standing imbalances and dis-ease in the body.
As everyone is so beautifully unique, I highly recommend getting support from a naturopath or nutritionist, especially if you have had long standing discomfort or ill health. A good practitioner will taylor the detox to suit your needs. They will often need to carry out a series of tests to make sure that the treatment works directly on what is causing your imbalance. Which of course saves you time and money in the long run, as well as put you on the path to great health.
Lynda is a fully qualified Naturopath and Nutritionist with over 13 years of experience in the health industry.
Lynda specialises in detoxification and weight loss. She has extensive experience in running healthy, effective and sustainable weight loss programs and has expertise in investigating and treating the underlying causes of weight gain and metabolic problems.
If you would like to book a consultation with Lynda, CLICK HERE
Are you ready to give your body the kick-start it needs?
Then join us for our 14 day cleanse – The 14-Day New Year cleanse is different to all the other cleanse programs available because it gives you the support of a private Facebook group. In this group, you can connect with everyone else on the cleanse in real-time as well as a team of experts including the founders of 180 Nutrition (Guy and Stu), our in-house nutritionist and our in-house naturopath.
Angela: The humble egg. How do you like yours? Scrambled, poached, fried (in coconut oil), baked or boiled? I’ll take them anyway I can get them. I love the fact that they are so nutritionally dense and so easy to make into a quick and easy meal. Here are six reasons why we just can’t get enough of them:
They are a Nutritional Powerhouse: great source of protein, they contain all the essential amino acids making it a complete protein, an average egg has 6g of protein. Contains over 11 essential vitamins and minerals. Naturally contains vitamin D in the yolk. Good source of the antioxidants lutein and zeaxanthin. One of the cool things to remember is, they contain all the nutrients needed to turn one cell into a baby chicken. It’s a bit like taking your multi vitamin for the day.Remember, eat the yolk as they contain most of the nutrients.
Antioxidants - lutein and zeaxanthin: As we get older our eyes start to deteriorate. Studies have shown that lutein and zeaxanthin help in the prevention of cataracts and macular degeneration which are two common eye diseases people get with old age.
Vitamin D is naturally contained in the yolk: Not many foods can claim this. Vitamin D has many important functions such as calcium metabolism to promote bone growth, needed for normal immune function and a common deficiency in people with autoimmune conditions. Note: other foods that contain vitamin D are fatty fish, beef liver and cheese.
Eggs contain choline, important for development of the brain: It’s an essential compound for cell membrane and nerve tissues. It has been suggested that dietary sources help with reducing accumulation of fat in the liver, as well as repairing some types of neurological damage, important for early brain development and improves memory later in life.
They don’t raise cholesterol: Dietary cholesterol doesn’t raise cholesterol. The cholesterol in eggs raise HDL (good cholesterol) and make LDL (bad cholesterol) either benign or stay at the same levels. I would take caution if you have any genetic disorders like familial hypercholesterolemia and seek advice from your health professional.
Strong impact on satiety: Eggs keep you fuller for longer. Research has shown if you have a egg for breakfast you are more likely to make better food choices throughout the day and are less likely to overeat.
They contain all the nutrients needed to turn one cell into a baby chicken. It’s a bit like taking your multi vitamin for the day!
How to Choose Your Eggs
The egg section has so many choices and it can be hard to choose. I’ve broken it down below so you make a more informed choice:
Vegetarian eggs: Are from a caged or barn system and are fed a diet free from meat and fish. They are given protein in the form of soy.
Caged: They are kept in small cages, they can stretch their wings and stand but aren’t able to behave as they would in a natural environment like dust baths, nesting, socialise with other birds, perching and scratching. Caged hens have lower bone strength.
Barn Laid/Cage Free Eggs: They are kept in a barn and not allowed outdoors. They can take part in normal hen behaviour.
Free Range: Hens are housed in barns and are able to go outside for 8 hours a day. They can take part in normal hen behaviour. There are no real standards so farms can vary from 1500 to 20,000 per hectare.
Certified Organic: The hens have to be free range and not been exposed to antibiotics, synthetic fertilisers or pesticides. Their feed also has to be 95% organic. Always look for the logo without the logo you are not guaranteed they are organic. Read how to read food labels here.
Always buy the highest welfare that you can afford. Eggs are a wonderfully nutritious food, easy to make into a complete meal and should be enjoyed. Great to go along to the farmer markets and speak to the farmers themselves. You can ask them about their farming methods.
How do you have yours? Why not try our 2-minute veggie scramble recipe here.
Let’s face it – the majority of snack/sports bars available today suffer from the same problems as their powdered counterparts – low grade ingredients, artificial additives, preservatives and a list of chemicals that you need a PhD to understand – Guy
What are the benefits of our natural protein bars:
Quickly and effectively refuel ‘on-the-fly‘ after a workout
Avoid bad food choices when the mid-afternoon craving hits
Our natural protein bars use the same amazing ingredients below and come in two sizes - 60g WOD Bars (best for exercise) and 45g Superfood Bars (best for snacks):
Grass Fed Whey Protein Isolate
The body does not store protein, and therefore has no reservoir to draw on when it needs a new supply. Protein helps prevent muscle tissue break down after exercise and aids growth and repair. Learn more about our whey protein isolate here.
180 contains a perfectly balanced quantity of Flaxseed in it’s formula. Flaxseeds are a great source of fibre, lignans, protein, omega 3, vitamins, and minerals. The importance of these nutrients to exercise & body building is paramount.
The delicately flavoured and versatile almond is a great source of good fats, high in protein, antioxidants, magnesium, potassium, vitamin E and B. Helps sugar metabolism, energy production, nervous system function, skin health.
Are rich in Omega 6 fatty acids. Health benefits include anti-inflammatory properties and aid cardiovascular health from its vitamin E content. Also contains magnesium and selenium, a trace mineral that is of fundamental importance to human health.
Made from certified organic coconut flesh. It is very high in natural fibre, and has a delicious sweet taste. High in protein, gluten free and zero cholesterol. Making it the perfect ingredient for flavouring.
Cocoa (Chocolate flavour only)
Not only does Cocoa taste rich and delicious, evidence points to the use of raw cocoa in a medicinal capacity for over two thousand years, including treatment of fatigue, fever, heart pain, shortness of breath, kidney & bowel complaints.
Were originally farmed by the Aztecs over 3500 years ago. They have been ‘rediscovered’ and modern medicine has acknowledged Chia seeds as an excellent source of protein and that is jam-packed with amino-acids, Omega-3 fatty acids and anti-oxidants.
Pepita (Pumpkin seeds)
Pepitas are an excellent source of minerals, magnesium, iron, manganese, copper, protein, monounsaturated fat, and zinc. They are a celebrated food of the Native American Indians who treasured them both for their dietary and medicinal properties.
Sesame Seeds are packed full of nutrients, antioxidants, vitamin B1 & vitamin E. They contain high levels of phytochemical antioxidants that help protect the body from free radicals, which have been implicated in development of cancer.
Rich in fibre, Psyllium Seeds and their husks have long been enlisted for great digestive function, which aids regular bowel movement.
Inactive Brewers Yeast
Not to be confused with Bakers Yeast, Inactive Brewers Yeast is extremely rich in B-complex vitamins which support your body’s metabolism and energy production. The Amino Acids in inactive brewer’s yeast are essential to support the building and repair of tissues, bones, muscles and cartilage.
This natural herb from South America is used as a sweetener, with the added benefit that it has zero calories, negligible effect on blood sugar and none of the nasty side effects of the artificial sweeteners used in some of the leading nutritional supplements.
Long been declared as a ‘Super Food’, almonds are an incredible source vitamin B6, riboflavin, dietary fibre, and minerals such as magnesium, phosphorus, calcium and zinc.
Made from ground sesame seeds and contains virtually zero measurable trans-fat or cholesterol, tahini is a great high source of vitamin A, magnesium, folate and calcium, and is especially abundant in phosphorus and potassium.
Organic Rice Malt
A natural binding ingredient where the low GI carbohydrate from the brown rice releases energy over a longer period of time. Contains no fat or cholesterol of any type and is 100% fructose free.
Our bars come in options for everyone:
Starter packs (2 x 45g bars, one of each flavour)
Box of 12 x 45g Superfood Bars
Box of 10 x 60g WOD Bars
A few words from a Naturopath
“Helping patients balance their protein to carbohydrate intake makes a big difference in their health as does the extra boost in nutrients, essentials fatty acids and natural fibre that 180 Nutrition provides. I would recommend 180 Nutrition to anyone who is interested in maintaining a balanced diet and achieving optimal health.” Tania Flack – Naturopath, Sydney
We believe so strongly in our products that we offer a 100% Money Back Guarantee. If you are not 100% satisfied for any reason with your purchase of 180 Natural Protein Superfood, contact us and we will arrange for a 100% refund.
Angela: Meet our amazing friends the Mental Foodies (MF’s). They have an incredible story to tell and will teach you how to eat right for mental health. They have a great sense of humour so I’m sure you will learn a few things and have a good giggle.
Over to KT and Ash…
KT and Ash: In one sentence: we are two nutters spreading the word on how vital Food + Exercise are for your Mental health.
MF’s came about from two things: Mental Health and Food, but you probably could have guessed that. We both believe that ultimate wellness isn’t a destination, but an ongoing relationship with your own body; spiritually, mentally and physically.
Both of us have suffered, recovered and experienced a range of mental illnesses including anxiety, depression, attempted suicide, eating disorders and body dysmorphia.
We have trialled and experimented with a range of methods to improve our way of life, let us tell you it has been a bumpy road. Like others we have fallen down, but we are back up… and feeling pretty darn great. Ultimately we discovered this: “Constant exercise and good clean nutrition is the key in helping your mental wellbeing thrive”. Looking awesome is just an added bonus.
“Our aim is to offer inspiration to people out there in a bit of a pickle. Hell, we’ve been in quite a few pickles. We hope to give fellow sufferers some tips on how you can fight your demons with some simple steps for clean eating and releasing endorphins.MF’s offers paleo, raw and organic recipes and products, fun stuff that is relevant to our rad lifestyle, we also offer humour (good and bad), recipe books and wellness packages to help you reach your personal mental and physical goals. What we offer will constantly be evolving, as just like you… we are still learning and growing on our path to fabulousness”.
What Foods We Eat On a Regular Basis to Nail a Day?
We have good days. We have ok days. We have amazing days and we also have days where we just can’t function. On these days we have a list of things that help us get out of bed. At some point we all feel a little flat and it can be hard to just find the drive to even have a shower. Someone says to you “you look a little tired” and you either want to:
Punch them in the face
Burst in to tears
Put a bag over your head or
You just don’t give a **** as you can’t access your feelings on that particular day
Feel Good Foods and Supplements to minimise “moving through sticky smelly mud” days?
GREENS. Eat as many of these as you can. Snort them. Kidding. Although that would be hilarious. Include at every meal as they act as digestive enzymes to help process your food better. Greens also include Vitamins A, C, K, folate and minerals such as iron.
CUCUMBER. This vegetable is extremely calming on your insides. Whack it in a green SMOODIE or just slice it up and eat with a good dippy dip.
PUMPKIN SEEDS. Zinc is essential for immune health and stress management and pumpkin seeds are loaded with it. Symptoms of zinc deficiency can include; loss of appetite, irritability and depression. Throw some in a salad or lightly pan fry with a little tamari (wheat free soy sauce).
Smelly wee ASPARAGUS. This spring vegetable is not only high in antioxidants but also a good source of tryptophan, an important amino acid that the body uses to make serotonin, which helps us sleep and support a healthy mood. “Serotonin deficiency is the most common cause of panic attacks.”
BERRIES and rich coloured fruits. These little gems not only taste amazing but contain plant nutrients that protect you against certain diseases and are loaded with Vitamin C. Vitamin C becomes severely depleted in times of stress and anxiety.
COCONUT WATER. High in potassium and magnesium and is particularly good for re-hydrating and re-energising. Magnesium is our GOD – see below info.
CHIA SEEDS AND WALNUTS. High in omega-3 fatty acids, B vitamins and magnesium (all of which support metabolism, reduce stress and improve mood). Walnuts are excellent brain nutrition. Throw them in your SMOODIE!
CHAMOMILE TEA. Chamomile is a natural relaxant. Sip this baby all day.
CARBS. We tend to eat more health PALEO friendly carbs when feeling a little flat and funny enough often crave them. This is one tip we tell a lot of people – increase your carb intake to get your mood back on track. Opt for stuff like Sweet Potato and we love BANANAS for a good mood boost. The connection between carbohydrates and mood is all about tryptophan, a nonessential amino acid. As more tryptophan enters the brain, more serotonin is synthesized in the brain, and mood tends to improve. Serotonin, known as a mood regulator, is made naturally in the brain from tryptophan with some help from the B vitamins. Foods thought to increase serotonin levels in the brain include fish and vitamin D.Here’s the catch, though: While tryptophan is found in almost all protein rich foods, other amino acids are better at passing from the bloodstream into the brain. So you can actually boost your tryptophan levels by eating more carbohydrates; they seem to help eliminate the competition for tryptophan, so more of it can enter the brain. But it’s important to make smart carbohydrate choices like fruits and vegetables, which also contribute important nutrients and fibre to your insides.
Dark Chocolate and RAW CACAO. Cacao contains serotonin and precursors to serotonin, our brain’s natural feel good molecule. Many people feel a rush of well-being when eating chocolate, dark chocolate, and cacao. These also boost production of serotonin and other endorphins and neurotransmitters that result in feelings of deep pleasure, decreased pain, reduced stress, less fatigue, and increased contentment. We eat cacao ALL.THE.TIME.
OILY FISH. In recent years, researchers have noted that omega-3 polyunsaturated fatty acids (found in fatty fish, flaxseed, and walnuts) may help protect against depression.
Get your GUT HEALTH pumping by consuming foods such as full fat organic yoghurt, a good probiotic, Kefir, fermented foods, Kombucha and avoid foods that contribute to leaky gut syndrome (like Grains)! There is a definite gut-brain connection and problems associated with the gut can have serious effects on mental health conditions such as depression and anxiety. Digestive problems and its impact on mental health are commonly overlooked by mental health practitioners despite studies showing a strong relationship between gastrointestinal disorders and mental health. For example, many studies have shown strong links between depression and celiac disease, poor diet and depression, food allergy and depression, candida (yeast overgrowth) and depression, plus many more. Get that gut happy chappy.
Natural Supplements We Take That Help Us When We Have a Foggy Brain:
As always – consult your doctor before taking any natural supplements that may interfere with any medications you are currently on:
VITAMIN C. In times of anxiety (stress) the adrenal glands (where stress hormones are stored) tend to be particularly depleted of their normally high levels of vitamin C. Make sure you are getting a good supplement – get one from your local health store.
We recommend both FISH OIL and a GOOD B VITAMIN to anyone experiencing depression and anxiety. Study after study has shown that taking a high quality fish oil supplement containing both the potent omega-3 fatty acids EPA and DHA can help with symptoms of depression and anxiety and even bipolar disorder. In addition, the entire range of B vitamins, including vitamins B12, B6, and folate, may also be helpful in regulating mood.
MAGNESIUM has so many benefits and most people are deficient. It offers better sleep as the sleep regulating hormone melatonin is disturbed when Magnesium is deficient. Furthermore, Magnesium brings balance and controls stress hormones. Stress and tension are often reasons why people suffer from insomnia in the first place. It also relaxes the nervous system. Magnesium is important in the serotonin story because it is a necessary element in the release and uptake of serotonin by brain cells. With proper amounts of magnesium, nature makes sufficient serotonin and you experience emotional balance. It can help migraine sufferers, PMS sufferers and is a must for anyone who is depressed or anxious.
5-HTP (available at any good Health Store). It is a compound produced in the body from the amino acid Tryptophan. It is a precursor to the neurotransmitter serotonin and the hormone melatonin. 5-HTP supplements have become popular because it is thought that providing the body with 5-HTP in pill form can boost the body’s serotonin levels, similar to the antidepressants that are thought to increase the amount of serotonin available to the brain.
EPSOM SALT BATHS. Basically a magnesium bath that instantly relaxes you. Your skin is so porous and magnesium is just cranking through your body after a bath with Epsom salts. Can buy these in the medicine section in your local supermarket.
MIND DUMP. Keeping a private diary or a written record of your thoughts can be one of the most effective ways of dealing with mood disorders. The mere act of writing down our thoughts and feelings instantly makes us feel less anxious as having too many tasks on our mind makes us feel bloody overwhelmed. Makes us feel like important journalists too.
GET SOME HUGS. Oxytocin is the hormone responsible for us all being here today. You see this little gem is released during childbirth, making our mothers forget about all of the excruciating pain they endured expelling us from their bodies and making them want to still love and spend time with us. When we hug someone, oxytocin is released into our bodies by our pituitary gland, lowering both our heart rates and our cortisol levels. Cortisol is the hormone responsible for stress, high blood pressure, and heart disease. FREE HUGS ALL ROUND. If you can’t find someone to hug you… we will.
EXERCISE. Releases endorphins, makes you feel strong and sexy, boosts your confidence. Enough said.
Find something you enjoy.
Ultimately everything is so individual, we just want to be a voice and perhaps even a virtual shoulder to lean on when it feels like there is no sunlight. Perhaps try include some of the above to help you on your path to overall wellness (nuttiness).
If you are feeling a little flat whip out one of these bad boys to give you a little pep:
1 tbsp of coconut milk or a couple of heaped tbsp of natural yoghurt
1 tbsp of tahini
A slug of icey water or coconut water
2/3 of a frozen banana
1 heaped tbsp of raw cacao
Health Benefits of the Calcium King
Apart from tasting delicious:
It contains tahini…
(high in Calcium, Magnesium, Potassium and Iron and also helps to maintain healthy skin and muscle tone)
It aids in liver detoxification
High in B vitamins
It contains 20% protein
High in healthy fats
Apart from the health benefits of Tahini in this smoothie, it also has the banging benefits of raw cacao, protein and banana. Raw Cacao is an instant mood booster. We eat Cacao almost every day. Seriously it is loaded with magnesium and just puts a smile on your dial.
P.S. Feel free to email us about anything or everything