Watch the full interview below or listen to the full episode on your iPhone HERE.
Guy:Do you remember the movie The Secret? Ever since that movie came out people were talking about creating their reality and attracting riches beyond their wildest dreams! All a bit woo woo?
Well who better person to ask than a neuroscientist and psychologist who studies brain function and how it interacts with the world. In other words, he shares with us how our thoughts and subconscious beliefs play a big role in the quality of our experience of life!
Our special guest today is Dr Jeffrey Fannin. He holds a Ph.D. in Psychology, an MBA and a Bachelor of Science degree in Mass Communications. He is the founder and executive director for the Center for Cognitive Enhancement and Thought Genius, LLC.
Dr. Fannin has extensive experience training the brain for optimal brain performance working with head trauma, stroke, chronic pain, Attention Deficit Disorder (ADD/ADHD), anxiety disorders, depression, trauma recovery. His research and experience also extends into high performance training, such as: personal achievement, performance brainmapping for sports, enhancing leadership skills through brainwave entrainment; improving brain function and to enhance mental and emotional dexterity and personal transformation.
Full Interview: Tapping into the Law of Attraction, Subconscious Beliefs & Maximising Brain Power
In This Episode:
Where to start if you struggle with meditation
How we create our daily reality with our thoughts
How to calm down anxiety and mind chatter
How to create energy coherence throughout the body to feel energised
What brain mapping over 3000 advanced meditators over the last 3 years has taught him
Hey, this is Guy Lawrence of 180 Nutrition and welcome to today’s health sessions. We have an awesome guest for you today and his name is Dr. Jeffrey Fannin. Now, he’s the founder and executive director for the Center of Cognitive Enhancement and Thought Genius. Now, he’s also an international authority and speaker in the field of neuroscience research. In a nutshell, he’s a brain expert and understands the brain, how it operates. He has extensive experience training the brain essentially for optimal brain performance and he’s been doing this for 17 years.
It’s a podcast you’re going to have to hang on to your hats to a little bit and if it was the first time we had a brain expert on. Now, in a nutshell, he’s been working with people from such as like head traumas, attention deficit disorders, ADD, ADHD, anxiety disorders, depression, trauma recovery. He’s then worked on the other end of the scale for high performance training such as personal achievement, personal performance, brain mapping for sports, enhancing leadership skills and all this is through brain entrainment.
I have to say this is a podcast that goes in every direction totally and this one I’m definitely going to listen to again just to fully understand everything that was spoken about today. All I say is just keep an open mind and just absorb it and see how you go. There’s a lot of practical advice in there too.
Just to give a bit of background, I first met Dr. Fannin. I actually had a brain mapping consultation with him. I was fortunate enough to be in a Dr. Joe Dispenza workshop now a few months ago and if you’re not familiar who Dr. Joe Dispenza is, we actually interviewed him on the podcast a few months ago as well. I highly recommend you check that out because it’s going to be quite a correlation into today’s episode. Essentially, we went to basically a meditation boot camp, if you like, for four and a half days and they brought a team of scientists [00:02:00] in and measured the activity of the brain and the coherence and what was going on within the body. That was Dr. Fannin’s role so I got to know him them and then I’d have consultations since. It’s just been blowing me away with the information I’ve learned from it and now I’m just trying to bring it back in and apply it to my daily life because that’s what we want to do. You want to try and be the best version of yourself and move forward with that.
If ever you’re wondering why we think negative thoughts, why we can be in a state of anxiety half the time, why do we do the things we do even though we don’t want to be doing them and we have bad habits and all sorts and all sorts and react to situations when we don’t necessarily want to, then Dr. Jeff Fannin is going to certainly explain a lot of that today.
Strap yourself in and enjoy. All right, let’s go ahead to Dr. Jeff Fannin.
Hi, this is Guy Lawrence. I’m joined with Stuart Cooke as always. Hi Stuart.
Stu: Hello mate.
Guy: And our fanstastic guest today is Dr. Jeffrey Fannin. Jeffrey, welcome to the show.
Jeff: Hi, it’s a pleasure to be here. Thank you so much for having me on.
Guy: It’s greatly appreciated. Now you’re actually our first brain specialist so I think you need to go easy on us a little bit today, okay?
Jeff: I’ll try and do that, yeah.
Guy: It does get me thinking, if you sat in an airplane next to a complete stranger and they asked you what you did for a living, how would you answer that?
Jeff: That happens to me more frequently than you think. We might be at a dinner party or on an airplane or something like that and it always gets around to what do you do. I used to answer that in a variety of ways and I’ve tried to simplify it. Now I explain to people I’m a neuroscientist. Then they get this deer in the headlights look, just like oh my good, this guy’s reading my brain. Then they want to know more about that and so we ensue with that conversation. What does [00:04:00] that mean exactly?
We measure brainwave activity and we do that through brain mapping. We do an EEG, electroencephalogram, and then we will convert that into a quantitative EEG which means that we look at all these little heads and the colors on there tells us what’s going on in the brain. With these consults that I do everyday for people all around the world that have been to one of Dr. Joe Dispenza’s events and we do brain mapping on them and then I can do an interpretation. We use a GoToMeeting like what we’re doing on Skype here. I bring up their brain map and I can show them here’s what’s working for you, here’s what’s not working for you.
We even have a lot of signatures from people who are highly intuitive and I’ll show them that signature and ask them a question, do you think that you’re intuitive and the stories I get after that are just amazing. Well, yeah, it comes out in this way and that way and so I’ll show them the pattern of here’s the part that is what we call clairsentient or you know things about people but you don’t know how you know it. Then I’ll show them the signature on the other side of the brain of this is when people are able to interpret other people’s emotional states and you can do that quite readily. Then they’ll have a lot of stories about that.
Everybody has that ability. The question is do people tend to cultivate that and so with these meditators that we work with all around the world, the one thing that I’m finding that’s really fascinating to me is when we look at their brain map that there are these markers. There’s about 12 markers and we see a great deal in consistency. Over the last three years that we’ve measured them [00:06:00] at these events, probably close to 3,000 people, and talking with them we see the same kinds of signatures. Some are more defined than other but these people have the same markers and those markers really are the starting point where the magic begins to happen for a lot of these people.
We measure people who have actually inter-dimensional experiences. They have beings that visit them during these events. We have a lot of people who have been able to do healing. We’ve got a lot of stories in Dr. Joe’s book You Are the Placebo: Making Your Mind Matter and a bunch of brain cases in there where people have gotten rid of brain tumors, people who have lessened the effects of Parkinson’s disease or Hashimoto’s disease. Over the years, we hear a lot of that going on.
Guy: To pull it back a bit from that just to get a bit of background on what you do. I know you’ve been doing this a long time. I think it’s about 17 years.
Jeff: Yeah, over 17 years now.
Guy: We’re always interested to find out a little bit about the journey because I knew you used to be a pilot. Is that correct?
Jeff: That’s true. In fact my keen ambition for a long time was to be an astronaut. At one time I had an appointment to the US Air Force Academy. My cousin was a former governor and senator of Arizona where I live. I didn’t live in Arizona at that time but my grades were good enough to capture an appointment to the Air Force Academy. Then the Vietnam War is [00:08:00] pretty heavy during that time. I didn’t know if I really wanted to be in the military. I want to be an astronaut. That was pretty clear from the time I was about nine or ten years old. I wrote letters to the Mercury astronauts back then. They actually sent me letters back. Their secretaries probably signed them but I cherish them and had a little scrapbook with their pictures and followed all the Mercury stuff.
When it got to the point of having to decide whether I was going to go into the Air Force Academy I didn’t know if I really wanted to have a career in the military. I ended up … They had a banquet where we got a chance to talk to a lot of the cadets and whatnot there. They explained what goes on. I got some bad advice from my father. He was on a submarine during World War II and he wanted me to go in the navy. I didn’t really want to be in service at all but decided that I was going to opt out of going to the academy. Then I went the long way around and became a pilot and used to fly tours of Grand Canyon, Lake Tahoe, Monument Valley, fire attack to the forest service, doing all of that. Then got my self to the airlines from that job and was with US Air and flying the tours and stuff like that.
Then I came around to getting a career in the airlines and got on with US Air and stayed there for a few years. I was based in Los Angeles, at LAX, living in Phoenix. Some people commute an hour to work in their car. I would go to the airport, get up the cockpit and the jump seat and commute an hour to work that [00:10:00] way. When they started having layoffs in the early ‘90s and my seniority number was in the middle of the stack so the first layoff that dropped me to the bottom of the stack and that was no fun because then I’d have to almost everyday go over to LAX and sit in the pilot lounge for several days in case they needed another crew and then you’d have to go out. It was just skuzzy that way.
Then they had another layoff and that dropped me out of the system. At that point I knew it’d be at least two or three years with the way the airline industry was going there in the ‘90s before I could get back in. At that time I decided I really want to follow more of this brain activity. A lot of guys that I would fly with, they said, I love flying with you because it’s like going to a Tony Robbins seminar in the cockpit because we’d talk about all this stuff that I was so passionate about and learning. That’s when I went back and got my PhD in psychology and then decided to go down this track and learned about brain mapping. After I got my PhD and started working with people and doing counseling and I decided there’s a lot of these people, they don’t really want to get well so I’m going to work with high performance with authors, professional athletes, people like that.
That was good and they’re a real quirky bunch. They want to do it but they don’t want to anybody to know they’re doing it.
Guy: Like it’s a secret weapon or something.
Jeff: Yeah, exactly. That’s exactly the way. If I’ve got an edge I don’t want you to know that I got an edge which is really interesting point of view. Anyway, from there I learned more about brain mapping and that really flipped my switch because the more [00:12:00] I learned about it the more I found out that there was to know and went down that road and then eventually met up with Dr. Dispenza. When we first got together it’s really a funny story of how we did get together. That I was speaking at an event of another friend of mind, Greg Reid, that does Secret Knock. He would bring me in periodically, still does, to do what I call brain magic from the stage.
We would put somebody’s brain live up on a big screen and I would show how they change subconscious belief patterns instantly and be able to show a whole bunch of different things. We would always have fun with that. While I was doing one of these, afterwards Doug caught my attention. He said, hey, come here. I need to talk to you. We started talking about the brain and what it does. Somehow we got on a subject of people that I wanted to meet and I said I have two people on the top of my list. One is Gregg Braden and the other is Dr. Joe Dispenza. I really want to meet these guys. He says, well I do work with Dr. Joe. He says, maybe we could get together on a Skype call or something. That sounded a lot to me like have your people call my people and we’ll do lunch kind of thing but it actually happened.
We got together and talked and Joe invited me up to the Seattle area. He was having a training with a bunch of his instructors. We started doing brain maps on all of them and I’m sitting there telling him all about these things that I could see on the screen. Then later that night when we’re having dinner, he said I’d been looking for somebody like you for three years.
I left out a piece of the story that’s really quite amusing here. That at the time I was actually reading Dr. Joe’s book, the Breaking the Habit of Being [00:14:00] Yourself and just mesmerized by the book. I had given Doug some of the papers that we had published from work that we had done at West Point which is another amusing thing that here I would have gone to the Air Force Academy and done that. Then I end up roundabout getting involved with a research team of Arizona State University and going to West Point and teaching them how to use their brains.
Guy: Wow, that’s quite a journey.
Jeff: Anyway, back to the story. Dr. Joe went to Doug and he was reading some of these papers that we published. He says, I don’t care what you have to do. Get me an appointment with this guy. I was doing the same thing. I went to Doug and I said Doug, you got to get me an appointment with him. This book is fascinating. Here we were both trying to connect then we connected and I went up to Seattle. From there he was getting ready to do one of his advanced meditative events here in Arizona so we hooked up with that. We didn’t even know whether we could measure anything. We just thought, hey, let’s get it a try so we did and we thought we measured something. Then the next event we did another one, we found more and more and more and so this thing has evolved to the point where it’s not uncommon for us to have 650 people in the room and I was brain mapping about 350 of those people during a five-day event.
Stu: You’ve spoken about the brain mapping and all of the analysis and the reporting that you would undergo while you’re doing that. Is that neurofeedback? Is that how you’d term …
Jeff: No, that’s very different. The brain mapping, you’re just measuring what’s going on in the brain under different conditions. Neurofeedback is when we are training the brain. Let’s suppose that we [00:16:00] see a very high elevation at some point in the brain. Let’s say it’s in the back of the brain, we see a lot of beta. That’s usually a pattern that’s consistent with anxiety. If we want to reduce that anxiety, we will set up a protocol to train the brain. We put the electrodes on the head and now with a lot of stuff we do, we put the cap on the head like we’re doing the brain mapping but we’re doing the brain training where we can train 5700 variables all at once.
You have to understand one of the basic elements of the brain. We have our thinking cortex, or the thinking part of our brain, it processes information at 40 bits per second. When you look at the subcortex, the subcortical region of the brain, it can process 40 million bits per second.
Guy: When you say subcortex, is that like the subconsciousness?
Jeff: That’s right, yeah. You can think of it that way. It can process a lot of information that we are not aware of. When we’re training the brain, let’s imagine that my finger here is like a thermometer of information going up and down. We have all of that high beta in the back of the brain that is consistent with the anxiety. We would then put a threshold on that so that would be where that tops out kind of like right there. Then if we want the brain to produce more of whatever it is, every time it goes above the threshold we’ll give it a reward. Every time it stays, if we wanted to produce less, every time it stays below that, then we’ll give the reward. The question is, what is the reward?
We can give it sound, ding, ding, ding, ding, ding kind of thing. There’s a part of the brain called the nucleus accumbens and that’s how we learn everything. If this then this. That’s how we learned. Night follows day. Our brain [00:18:00] is very simplistic in that process. When the brain is producing these frequencies and we give it this reward, ding, ding, ding, ding, every time it stays below the threshold, the brain goes oh, okay, I’m going to do that and so it does it over and over and over and over and over again. That’s called operant conditioning.
What that does in the brain is it causes new dendrites to form and new neural pathways developed. That’s what is rewiring the brain. It’s the same thing as when you create a habit. They say it takes 21 days to create a habit. It takes 21 days for those neural pathways to entropy or to stop working.
Stu: Nowadays, we’re living in a society where we got signals coming from everywhere. We’ve got internet and mobile phone and constant chatter in our brains and a lot of us becoming more anxious and you’ve probably heard the term monkey mind, this endlessly chattering of the mind, never shuts off. How can we use your strategies to tackle this?
Because I know that sleep, for instance, can be an issue for people where their brains just don’t shut off and also mood, things like that. What can you do?
Jeff: Let’s talk about the two separate issues there. Let’s talk about the sleep first because that affects a lot of people. I think first of all, we’re … Let me put the sleep aside and lay some groundwork here. I think what happens with a lot of people, like you say we live in a society now where a lot of information is coming at us. Everybody’s got all kinds of gadgets that they use. Our brain is now evolving to a new element.
What happens is with all of that information that’s coming to us, we haven’t learned how to manage that information and so that’s why my [00:20:00] book coming out is called Help! My Thoughts Are Holding Me Hostage. That’s also the name of my radio show that I have recently.
The point being is as our brains are evolving to a new element, getting into the sleep issue for sure here. When we see a lot of activity in the front part of the brain, in what we call delta. The brain is producing a lot of frequencies all the time. Delta, theta, alpha, beta, a lot of people have heard those but they are faster in frequency. For example, when delta is the dominant factor that’s when you’re asleep. Here you are trying to get to sleep and you have all these beta or delta activity in the front, that’s when people’s sleep is disrupted. Their brain, that monkey mind in the brain so there you have busy mind, tossing and turning, they can’t shut some of that stuff off.
With the brain training or the neurofeedback that we use, we train the neurons to stop doing that and move towards normal and then they sleep better or they get rid of restless legs syndrome, stuff like that.
Stu: Is that a lengthy process of training or is it something that you can do quite quickly?
Jeff: The answer to that is yes. It depends on what modality that …
Stu: All of the above.
Jeff: Yeah. It’s like is it nature or is it nurture and scientifically, we know the answer to that is yes. It is both nature and nurture. To answer specifically your question, how long does it take, if we’re using neurofeedback only, then we find that it’s usually a four to five month process so when we’re working with sleep issues or attention deficit disorder or anxiety depression.
Neurofeedback has been around basically since the ‘60s [00:22:00] in working with that and now we’re coming into an era of energy-medicine integration and so we’re working a lot with stuff like that. Some of the research that we have been doing recently and seeing elements of the brain change very quickly. Meditation is another thing that people are able to change these elements to their brain.
I’ll give you an example of some of the things that we have done just in the way of research. We would find people … I had a person that we did an experiment with. She had a lot of that beta in the back of the brain, a lot of anxiety and stuff like that. We did a 30-day process with this person. Had her meditate for roughly 30 minutes a day doing … She would average that. Some days were longer meditation, some days were shorter, but as an average 30 minutes every day for 30 days and then we asked her to use what’s called a focused intention. She would at some point in her meditate … Well let me back up a little bit.
There is a process that Dr. Joe teaches about pulling energy up through the energy centers of the body, what we would call the chakras if you will. You pull this energy with this breathing technique up through your body and hold the energy there and then the energy is able to do things in your body. She would do maybe five or six of those breathing techniques before she started her meditation. Then at some point in her meditation she would use the intention. She would visualize the red areas in the back of her brain and we had her, just give her brain very simple instructions and that’s the intention. I would prefer the red to be green.
I didn’t say, okay, [00:24:00] I want to nucleus accumbens to do this and go in through the chiasm. It didn’t have to do that. Very simple instruction, I prefer the red to be green. We brain mapped her in 30 days later, after she had done that done that for 30 days and guess what, the red is green and her anxiety was reduced.
Stu: Do you … Sorry, guy, just one quickie. Do you support your techniques with any nutritional or supplements during this process?
Jeff: Absolutely. Nutrition is so vital in all of this. We’re starting to see where people are enhancing their internal capabilities. Let me come back to that particular issue but I need to lay some more groundwork. Guy looks like he’s going to explode if we don’t let him ask the question in.
Guy: The only point I was going to raise was, there’s a lot of people who might be suffering anxiety or monkey mind, can’t switch off. Actually to get them to sit down for even five minutes to just be still is a massive task. Because then the [crosstalk 00:25:16]
Jeff: That’s what I’m going to share with you, some other information. We just finished doing a six month-long project with a group called access consciousness. If people aren’t familiar with that, go google that and you’ll see that for 20 plus years they’ve been out there working with people in order to do a process called the bars.
Now I have never heard of this process called the bars. Again, I was doing my thing at Greg Reid and the Secret Knock and when I showed up and they are big fans of this and so Greg’s wife, Allen said, “Oh, oh you’re here. We got to connect you up with Gary and Dane and you’ve got [00:26:00] to do this brain map on the bars.” It’s like, “Okay, all right, yeah, that’s good, fine. I’ll do it.”
I’d never heard of that and so we did the brain maps on a few people that were having their bars run and then I was supposed to speak about it at 8:00 the next morning. Well, that’s kind of a dangerous proposition. Measuring something you’ve never measured before and then you’re going to get up on stage in front of 300 people and you’re going to talk about it, you know, when I’ve never heard of this thing.
By the time I get back to the hotel after dinner and stuff it was kind of late and I was tired. I need my full brain faculties to do that. We processed it and by 3 in the morning, I’m looking at this stuff and my jaw is just dropping. I’m going, whoa, brains of my world don’t do this. There is something up here. That’s when I measured it in a whole bunch of different ways, then got up and talked about it. I was just so excited. There’s a YouTube of me out there talking about that, that’s really amazing. From that we decided to do this full out, full blown study at a very high level and we’ve just gotten that.
This bars process they use acupressure so they put their fingers on the head and the acupressure causes the energy in the brain to begin to move and flow. Everybody has areas that get blocked but the energy is not flowing and that’s what slows down some of these process. Now as we look at energy medicine and energy healing and energy psychology, that’s the kind of stuff that we’re dealing with, we found that people’s energy align a great deal and some of these elements that we would see in their brain maps would disappear like in an hour and a half. [00:28:00] Now explain that to me.
When you’re talking about energy, that’s what’s going on in the brain. There’s a graphic that I use in a lot of my lectures and it’s called the thalamic gate. At the top of the thalamus and the brain is a little almond shaped thing right in the center of the brain and it regulates a lot of the frequencies that go on in our brain, in our body. At the top of the thalamus there’s a set of what’s called reticular cells. These reticular cells, a function of that is to allow cells to bind to the top of the thalamus so that other cells can then, like axonal columnar cells can develop out of that through the cortex up through from a subcortex into the thinking part of the brain and it comes out right here, the top center of our head which is basically the crown chakra.
What tends to happen here is that we look at energy in the field, in the morphogenetic field, the collective unconscious, whatever you want to call it. We call that oscillation. That energy is vibrating. We live in a vibrational universe and we are vibrational beings. This energy then comes down through the crown chakra, through the thalamic gate, gets into the thalamus and then it begins to resonate. That’s the energy in the cells of our body so there’s communication that goes on. When people have energy that is not flowing or that is blocked, that’s where we find that disease occurs. All disease is nothing more than disregulated energy. When you line the energy and the brain knows how to regulate itself then you get that regulation flowing then these conditions that we see, why is it that people that come to these events … one guy had a brain tumor and he’d been to two events and then he went [00:30:00] to have his brain scanned again at the MD Anderson Cancer Center in Houston.
When they came back in to give him the results, they said we can find no trace of the tumor and they said, come back in a couple more intervals and they still couldn’t find it. Why people get rid of the affects of Parkinson’s disease? We’ve seen brain elements change to help brain injury. I worked with professional athletes, football players in particular, that have brain injuries and we’re seeing some amazing changes on that. We’re moving into a new era where it’s going to change the way we understand healing in the world.
Stu: I just had a thought that occurred to me when you were speaking about the energy and how it moves from the top of the head all the way down to the different states of the body. Can we disrupt that energy flow with modern day devices? For instance …
Jeff: Yes, actually that does happen. I was doing some work with a physicist, Yury Kronn, and we were looking at cellphone emissions. The interesting thing about the cellphone industry is that you have usually three or four transmitters in the phone and they only have to report the lowest emission from any four of those so the other three could be very high.
He has developed a process where he can infuse subtle energy into like a sticker and we measure this subtle energy in a lot of different components. When you look at subtle energy and what is subtle energy, it is the energy that is really … that commands of the universe. When you see these pictures of a galaxy [00:32:00] and the galaxy is spinning, what makes the galaxy move? It’s subtle energy. The universe is made up of total subtle energy.
One little demonstration that I do all the time is, and it’s sitting on the corner of my desk, is a Tesla globe where you put your fingers on that and you get all these sparks that are going on in there. If I take a CFL light bulb and I hold it away from the globe where the energy is, that light bulb with light up. What causes that to light up? It is subtle energy and so we are part of that energy field. You and I are connected through quantum entanglement. We are part of each other and so it’s that. I’ve always wondered how when you watch a flock of birds or a school of fish and they’re all going along and now all of a sudden they change direction. How do they do that?
Is it the lead fish goes I’m turning left now and shoosh, off they go? No, it is the vibration in the field. Now let me add something to that and that is, how do we create our own reality because that’s all part of this? Again, in a lot of my lectures I talk about your thoughts. If you have a thought whether it’s a wanted thought or an unwanted thought, it doesn’t matter, the principle is the same. If you have a thought and you hold that thought for 17 seconds and that thought has a vibration energy to it, the law of attraction says that other energy that is like that will be attracted to it. Thoughts begin to come in. If I’m having a negative thought, an unwanted thought and I keep thinking about it, that’s … I’ll give you an illustration here in a second but if you hold that for 17 seconds, 17 more seconds, 17, you get to 68 [00:34:00] seconds. It now has amassed enough energy through a principle that’s called constructive interference that amassed enough energy that it can now affect particle matter. That is how we create our own reality.
Whatever your intention, whatever you’re putting out there, let’s say for example, I’m driving down the highway and I’m in this energy field of content and happiness and love and joy and feeling good and some knucklehead cuts me off. Now I’m vibrating angry energy and I’ve dropped down here. If I’m holding that energy for 68 seconds and I go back to the office and I’m telling the people here, this guy cut me off and I got so angry, he doesn’t even belong on the road.
Now I’ve held it for several hours and I go home and my wife’s fixing dinner and she says, could you go to the store and pick up a few items for me? It’s like, yeah, okay, it gives me more time to think about this knucklehead. I go to the store, get three items and I pick up the three items and go up to the register. Now I’ve been doing this, vibrating this for several hours and I get up to the cash register and there’s a guy in front of me in the express line that has 38 items. Coincidence, not hardly. That’s the energy that I have attracted to myself and I start attracting and we start living these patterns over and over again depending on what we think about if we just understand the principle, if I start changing my thought patterns I will change what happens to me.
You talk to people who maybe have an intention, they want more money and so they’re thinking consciously, I want more money, I want more money, I want more money. They’re putting that in the field and maybe they have a subconscious belief that says you don’t deserve more money. That’s what actually being broadcast in the field and their energy is not lined up so they’re not attracting [00:36:00] the things that they actually desire. Then there are those people who can line that up and it’s like wow, their life is magic, and it’s because they had learned how to manage this energy, not only physiologically in their body but through the thought processes and how to interact with the universal field. That makes sense to you?
Guy: It does. That’s like the scientific version of [crosstalk 00:36:24] … Go on, Stu.
Stu: If I was to sum that up, would it be we really should try and think happy thoughts?
Jeff: In a perfect world that would be great but that’s not what really happens. Seventy-five percent of our thoughts are negative. I don’t know if you knew that or not but …
Guy: We’ve got a question right here because I read somewhere that we have over 50,000 thoughts a day.
Jeff: Well, it’s actually higher than that. It’s more like 600,000. It’s more like what you have consciously aware of.
Guy: Wow, and then the majority are repetitive and negative.
Jeff: Yeah and they’re playing all the time and they’re in your subconscious so how do those get there? A belief is nothing more than a thought that you have over and over again. As you keep having those thoughts, that becomes ingrained or implanted in your subconscious and those are the things … If you want to know what’s on your subsconscious mind, look at your behavior. If it’s like, whoa, I have this behavior I don’t like. Well, that’s probably what your subconscious is about.
Now we have a device, I sent it to the other room, but it’s a headband that when you put it on, it has four electrodes, two in the front and then two behind your ears. All you have to do is think about something and it will let you know what your subconscious perception of that is and also what your emotions are, whether you have positive or [00:38:00] negative emotion.
We use this a lot with a program that we’re doing with Midwestern University Medical University and working with veterans that have PTSD and traumatic brain injury, also first responders and professional athletes that have injury. We can help them see what that is and you can literally use this to help train your brain.
Are you familiar with Mind Movies? Have you ever heard of Mind Movies?
Guy: I’ve heard of it.
Jeff: Natalie Ledwell is one of the founders of Mind Movies and it’s like vision boards on steroids. When we set somebody up with one of these, we also set them up with a subscription to the Mind Movies so you can have your own pictures, sayings, your own video and create a mind movie so that like when I meditate I will watch my mind movie before I go into meditation and then after I come out.
We’ve got some scientific brain maps of people one of the first times that we encountered this. We do like … some of the people we measured at Dr. Joe’s events, we’ll do pre and post so before the event begins and then we measure them again afterwards and look at the changes in their brain. We’re doing one of these pre and post readings with this gal and seeing the EEG going all over the place just like oh-oh, what’s wrong with that. It must be a bad electrode or what. I’m fiddling with stuff and then afterwards, I got her out in the outside of the room there and asked her, I said, “Tell me about what was happening there,” and she says, “Oh, I was just thinking about my mind movie.”
She wasn’t actually watching it, she was thinking about it and it was so real to her she was having that [00:40:00] experience while we were mapping her brain. Now we have literally thousands of those where we have measured people going through that process and so there’s a great deal of power and energy in the brain that happens when you are focusing on this. If a person wants to begin to train their brain, that’s why we now have these tools.
Another one that we’re working on is this guy right here. It’s a 16-channel that will allow people to do brain mapping and brain training from their smartphone, their tablet, or their computer anywhere in the world.
Stu: If I wanted to do that at home and let’s just say I ordered a rogue kit off the internet, could I potentially do more harm than good?
Stu: I’m sitting there and I’m putting this thing on and all of a sudden, I wet my pants, I don’t know why.
Jeff: Or you start quacking like a duck. That could be a little unnerving. Anything that you can train you can untrain and that’s what we call neuroplasticy in the brain. With the training that we teach the brain, I mean you can train yourself with bad habits. You know anybody that has bad habits? Yeah, we all know people. How did they get the bad habits? They train themselves. Can they train themselves out of a bad habit?
Yeah. I don’t know that you would get to the point of putting one of these on and wetting your pants. Here’s what happens when we’re working with that. We create what’s called a protocol or a set of instructions of what we want the brain to do. Maybe this is improving memory or improving your sleep or something like that. There’s a set of instructions that we create for the [00:42:00] brain.
When you put one of these devices on and then you select the brain training side of the application, it’s then going to go into a learning mode. You select learning mode. Imagine that there is cube in a tunnel and it’s suspended in space and what you want that cube to do is you want it to rotate counterclockwise. That’s the event that we want to have happen. You put it in learning mode and you’re thinking about rotate counterclockwise, rotate counterclockwise, and then you could set up neutral where it’s not doing anything.
Then you go into … It takes about eight seconds for your brain to learn that. It records the brain patterns of what you’re doing and then when you select the training mode and you start thinking about, I want that cube to rotate so you’re focusing on the cube and all of a sudden it will start to rotate counterclockwise and then you can control it, go neutral and it will stop.
Now I want it to rotate the other way or I want it to go in and out of the tunnel or I want it to disappear. You can create all of those conditions. We have the ability now to measure things in the brain and put them into a practical application. That’s where we are in the technological field of learning how to train our brains where you can begin to understand, what are some of the subconscious patterns that I’m feeding my brain? How can I train it to do higher and better things? How can I create a better reality for myself? How can I sleep better? How can … you know?
Going back to your question about nutrition, if you’re feeding your body really crappie stuff, guess what you’re going to get? A bunch of blockages and it’s going to cause the cells to react in a certain way. Eating healthy, having good [00:44:00] supplements, there is good food and then there is not so good food. You don’t want to live on a diet of, pardon the commercial here, you don’t want to live on a diet of Twinkies, probably not going to help you. You need a little more protein than just those carbs there or the sugar, so having that balanced nutrition is going to make a big difference.
Much of what we were thought about nutrition, when I was growing up the pyramid and the food groups and all of that, we didn’t know any better and so …
Stu: No, we didn’t. We like to use the power of our brain in this company at least and we turn that pyramid by just sheer thought upside down, so all the good stuff’s at the top and all the bad stuff’s at the bottom.
Just thinking about, if I’m at home right now, we’ve got our listeners out there and they just want to be, they want to be the best person of themselves or the best version of themselves should I say. I’ve listened to what you said about the subconscious mind and the ability that we can have to change these thoughts and try and become happier. What can I do at home? Almost like a hack or practical tools that I can apply perhaps everyday without having access to machinery, services and the like. Is there anything that I can do? You touched on meditation before.
Jeff: Meditation is one of the best things that you can do and there’s a lot of different ways to meditate out there. Some may get you a little further along. I think since we worked with thousands of advanced meditators over the last three years, we’re beginning to understand more about that. There’s a process called [00:46:00] mindfulness and there’s some book out there about mindfulness and if you can start to live present in the moment, that’s one of the best things that you can do. Also, be aware of your thoughts.
Am I getting caught up in these thought loops or can I break that pattern and say, no, I don’t want to be thinking about that because I know what the effect of that is going to have so I’m going to think more about … and let me give you some additional information here. We talked earlier about the negative thoughts and it’s important that people understand that the contrast in the world is very important, the yin and the yang kind of thing.
When we have negative thoughts, that’s really helping us because we understand what it is we don’t want which then allows us to put our emphasis or our focus on what we do want but you’ve got to have the contrast in order to do that. The contrast gives us focus and if people understand that basic principle then when you start having these thoughts about what you don’t want in your life then step back and say, okay, if that’s what I don’t want, then what is it I do want? Oh, this is what I do want.
Then you start putting that energy into that and that’s what’s going to be begin to materialize in the world.
Stu: I understand.
Guy: The first thing is for you to be aware.
Jeff: You don’t need a gadget to do that.
Guy: Nearly every person I speak to though, Jeff, and if meditation comes up in the topic, nearly every person I speak to are pretty much having struggle with it.
Jeff: They don’t know how to meditate.
Guy: And to sit down for even, like you said, five minutes. What would your tip be for that? Even just to go this is what you need to do for five minutes a day to start, whatever.
Jeff: It’s like training a dog. You want the dog to sit and stay. In the very first part, you have to teach the dog to sit, right? Put your butt down on the [00:48:00] floor here and then it’s like stay and then you walk a little ways away. Sit, stay, and then after doing that again and again and again and again, the dog finally gets the idea of sit and stay.
Your brain is no different than that. You get into a meditation and you get all of this stuff going on and it’s like teaching your brain, sit, stay. No, we don’t do that. Quiet, quiet, and if you could only hold it for five seconds, great then the next time hold it for 10 seconds, 20 seconds, a minute and that’s how people build up their ability and at the same time trying to understand, okay, that business in my brain, all of that information that’s going on, I want that to be quiet.
Give your brain simple instructions, I would prefer when I’m in this meditation so you’re getting down and you’re actually cycling between theta and alpha. Theta is a very creative state, alpha is what we call sensorial rest where you are alert, that you are aware of what’s going on. We teach people how to cycle between theta and alpha. As they do that over and over and over again, new dendrites form, new pathways develop and that’s then what fires. People can do that at home if they’re willing to put in the work. Some people say I can’t do it. Yeah, you got decades of your brain running wild so wild dog, horse, wild brain, same thing.
Guy: Is there an optimum time to do it?
Jeff: I’m sorry?
Guy: Is there an optimum time to do it like get up first thing in the morning or it doesn’t matter what time if you want to just …
Jeff: It doesn’t matter. You do it multiple times a day, the morning … I prefer to do mine in the morning because I’m better. When I get 9, [00:50:00] 10:00 at night, I’m like a NiCad battery, I just kind of and I’d sleep. Yeah, I’m done. I usually will get up 3:34 in the morning and meditate for two hours. I never could do that before.
My brain, talking about all this beta in the back of the brain, my brain was like that. I didn’t even know what quiet was until I trained that out of my brain and now I have the ability to be quiet for long periods of time and be able to experience the value of connecting with the universe to find out what I want to find out.
Stu: You mentioned, you touched before on supplementation to help your brain state. Would you recommend any particular supplementation?
Jeff: There’s the two key factors that will help, are melatonin and serotonin. You take a little bit of melatonin at night, that can help and the one thing that I think messes people up when they’re dealing with that is they think more is better. It’s like, well, I’m not getting the effect I want. Three milligrams is about the max you want to take, less is better.
If you’re still awake after 30 minutes, you’re not getting drowsy, then take a little bit less, take half of that and that will help. Serotonin should be taken in the day, that’s what’s going to help you perform better as you go along. You want antioxidants, fish oil and stuff like that. Paying attention to what your body needs. Now some people really should go to their physician and have their blood drawn and look, see if they have any deficiency in zinc or some of the minerals because this is about bringing [00:52:00] your body and your nutrition into alignment so that that’s the way you live everyday and staying in balances.
This is all about staying in balance about not only the energy in your body but help the cells of your body by eating right and exercising. It doesn’t take a lot.
Stu: That’s right. If you’re talking about drawing blood as well and looking for deficiencies, it might be worthy to run a hormone panel on your blood as well because your hormones are going to participate.
Jeff: Absolutely. You can have all kinds of things that are out of balance and so if people recognize, the key here is to get both my body, my brain aligned with energy so that I can interact with the energy field around me. Everybody has the ability for intuition and that’s one of the things we see in the brain mapping, people who are highly intuitive because they do exactly that. They care about their nutrition, they care about the bodies, they do what they need to do to sleep well, to meditate, to stay in balance, they know when they’re out of balance, what to do to get back in balance, how to get grounded, there’s all of those kinds of things.
Stu: Got it. To you what strategies do you personally implement yourself to stay on top of brain health?
Jeff: I eat a lot of Twinkies and chocolate.
Stu: Perfect, we’ll stop there.
Jeff: No. Actually, I listen to my body and it will tell me what it is that I need and so a lot of it is just some education, basic education, of nutrition and things like that. Now I’m getting older, I just turned 65 [00:54:00] this year and so testosterone tends to be an element. I take a supplement that I get at Costco that deals with testosterone supplementation so I’m not dragging myself around all day feeling tired and lethargic. That really helps and it also has a lot of the B vitamins, B6, B12, be healthy. That’s in there as well.
Those kinds of things are really helpful and at different stages of life you might need different things or different conditions depending on how far out of balance you are. I’m not on any kind of medication. The only thing I take are these supplements and they work well for me. Other supplements people might need but it’s about being aware. If you’re not aware of those things, go to a naturopath and have them give you some instruction on it.
Guy: Do you ever get stressed these days, Jeff?
Jeff: Everybody gets stressed and it’s not a question of whether you’re going to get stressed or not. It’s a question of what do you do about it when it does happen. What happens in your brain is when you get into a stressful mode, your brain starts to produce more cortisol and then your memory, you think your memory is going and stuff like that and it’s all … Again, it’s when I experience stress it’s usually because I’m not grounded so I know the process I need to do and I can do it within a matter of three or four minutes, go through this process, get grounded and then I can get back.
Some people don’t believe in this but I do because I experience it quite a lot with people that I work with that there are what I call energy vampires out there. If my energy is [00:56:00] up here and the vibration of that energy is love, contentment, joy, bliss, all of that and that’s where I live in that range, there are people who come in that are down here in the worry, anger, fear stuff, and they like to draw off that energy of people who are in that higher energy level.
Guy: They complain all the time.
Jeff: Yeah. If you’re around that for a while you feel depleted or that person leaves you and you go, wow, they just sucked the life right out of me. Well, yeah, exactly. You have to know how to get one that’s beginning to happen to you, how to get grounded, how to pull the energy in, how to coalesce the energy, not only from outside of us in the field but pull it up through the body and you can do that in a matter of a few minutes and you’re right back on and you’re charged.
Stu: We’ve spoken a lot about nutrition and strategies to improve the mindset, what about exercise? Because I have heard that exercise can be perhaps one of the greatest strategies when tackling depression for instance.
Jeff: Yeah. When you do that … Talking specifically about depression, very often in the front of the brain we’ll see a lot of alpha and that’s what we call familial depression. When you’re walking and that causes the endorphins to kick in, and up here in the left front part of the brain, that’s where our pleasure centers are so, even just walking, exercising, walking in a treadmill, whatever it is, it will get endorphins to fire and you’ll start to feel good.
Stu: Right, so really, get moving.
Jeff: Yeah. Get moving, get out there, get … It affects, the muscles get stronger, you’re able to … That is [00:58:00] very, very important. Again, we’re talking about balance. You can over exercise. For me to go out and train like some of the professional athletes that we work with, that’s not a good idea for me. For them, that works great because their body is in a fine tuned mechanism and just the littlest changes in their exercise can have big consequences in their performance, in their ability.
For me, if I don’t do anything, well, I’m just asking for trouble because the energy is not going to get regulated. I’m not going to get that flow of energy in my body and so it’s knowing really what exercise is going to do good for you and what you’re going to be good at. What you enjoy. I love to play racquetball. I don’t do much of that anymore just because I don’t have time. It’s not because I don’t love it but I’m very busy in the things that we do but I can get out and walk and so I do that.
Stu: Perfect. Excellent.
Guy: Yeah. Wow. I guess the take home message for today’s podcast is listening to your inner self, isn’t it and creating balance within the body to have the harmony and not be influenced by external factors.
Stu: Start small as well. Many of us have, we got busy lives, we got busy minds as a consequence of that but if, like you said, we can just take perhaps just five minutes out of our day just to try and quiet down the monkey in the mind. Spend a little bit of time working ourselves.
Guy: I like the dog analogy, that’s great.
Jeff: Yea and a lot of it is get some education. Find out what this is. If you want to know how to do that, start with mindfulness. Watch some of the videos that are out there and get some books, there are plenty of them, to know how to be present in the moment when you’re washing dishes or when you’re [01:00:00] at work, whatever it is that you’re doing. That will make a huge difference in helping train your mind day after day.
It’s like you can’t go do one pushup and say, okay, well, I’m fit now, I don’t have to do that again. It’s got to become a lifestyle. It’s going to be how much do you want to be in balance or do you like letting your brain run you instead of you running your brain. You create the reality that you want, so if you don’t like your life, then my advice is look at what you’re doing and how you’re doing it because you’re the one that’s creating it.
The only person that’s responsible for the life that you don’t like is you.
Guy: Yeah. That would be hard to hear for a lot of people, I reckon.
Jeff: It is. It was hard for me to learn that concept and then say, whoa, I’m the one responsible for that. No way. Those people think that life is happening to them rather than them creating it. We are creators. We are here to create, to learn how to create and when you begin to understand all of the universal laws and components that go along with that that we’ve talked about in this podcast, then you start to change your reality and life starts to get better, things start showing up.
I love to play this game with the universe when I go out somewhere and if my energy is aligned, I want that parking space so just as I’m puling in, somebody is pulling out or the space closes the door is empty. You probably all had that kind of experience. What if you could do that with intention? What if you could do that all the time? What if you could create all of the things that you want to attract whether it’s the love of your life or you want to attract more things? This is about learning how to command the laws of the universe. If [01:02:00] that’s what you want to do then that’s why you’re here.
Guy: Fantastic. I love the parking spot too. I often try that and it does work.
Stu: You’ve got a motor bike, Guy. It’s easier for you. You might think that you’re commanding this parking spot but there are just more little spots that bikes can slip into.
Guy: Rock star parking.
Stu: You’re cheating yourself.
Guy: I’m fully aware of the time, Jeff. We’re coming to the end of the show but we ask a question with every guest and that is, what’s the best piece of advice you’ve ever been given?
Jeff: The best piece of advice that I was ever given was I’ve had a mindset, a thought of the way that I was raised and the way a lot of people are raised is, you got to do more. I would take my boat down to the stream, not literally, this is figuratively, and put it in there and start paddling up stream, thinking harder and faster was the way to get where I wanted to go when really the best advice that I got was just stop paddling. Go with the flow.
I don’t have to turn my boat around. It will turn itself around and then I start going with the flow of the energy and that was the best advice that I ever received and really started me thinking about how I’m living my life.
Stu: I like it, makes sense. Go with the flow.
Jeff: Go with the flow.
Guy: Yeah. Struggle is not there. If anyone is listening to this and they want to find out more about what you do, Jeff, where would be the best place to go?
Jeff: Website, we have a lot of information there, thoughtgenius.com. That’s a good place. I have a book coming out real soon. Help! My Thoughts Are Holding Hostage. You can go to the Voice America channel. I’m on the empowerment channel on voiceamerica.com and my radio show is the same name. There’s a bunch of this kind of information shows [01:04:00] out there, it’s free. All you have to do is log on there. You could get an app from the app store for Voice America and listen.
They have a bunch of channels on wellness and health and finance and I just happen to be on the empowerment channel with Help! My Thoughts Are Holding Me Hostage.
Guy: Fantastic. We’re linked to all the show notes anyway when we put this up in the new year. Awesome. Thank you so much for your time today. That was absolutely fascinating. I’m definitely going to relisten to this and take that information again.
Jeff: Thanks for having me on. You guys are awesome. I really appreciate it.
Stu: No problems. I really appreciate your time and hopefully, we’ll connect with you in the future.
Jeff: Absolutely. I’m happy to do this anytime with you guys, you’re fun.
Watch the full interview below or listen to the full episode on your iPhone HERE.
Guy:I’m certainly not one to dramatise content and blog posts just to grab peoples attention, but when you hear what some food manufacturers are up to, it really does give you the sh**ts!
I think our take home message from this weeks 2 minute gem video is this; you really do have to be proactive when it comes to your own health.
We spend an hour with one of Australia’s leading nutritionists, as we tap into all her experience on how we can achieve greater health and longer lives.
Our special guest today is Cyndi O’Meara. Not your typical nutritionist, Cyndi disagrees with low-fat, low-calorie diets, believes chocolate can be good for you. Amazingly, she has never taken an antibiotic, pain-killer or any other form of medication her whole life! The one thing that was clear from this podcast is that she is a passionate, determined and a wealth knowledge. Sit back and enjoy as she shares with us how she helps others improve their quality of life so they too can enjoy greater health and longer lives.
Full Interview: Achieving Greater Health & Longer Lives. What I’ve learnt so far…
In This Episode:
Where we are going wrong from a nutritional stand point
With so many ‘diets’ out there, where the best place to start is
The simplest nutritional changes that make the greatest difference on our health
Hey, this is Guy Lawrence of 180 Nutrition and welcome to today’s health sessions. Today, we have an awesome guest here in store. I know we always say that but it’s true. She is Cindy O’Meara. I believe she is one of Australia’s leading nutritionists and she often appears on TV and radio and has a massive amount of experience, and get this, at 54 years old, I think she’s an amazing example of health. She’s never taken an antibiotic, a painkiller or any other form of medication her whole life.
I think that’s incredible and she certainly got a lot of energy and a lot of knowledge and it was awesome to tap into that for an hour today. We get into some fascinating topics. The big one that stands out in my mind is deceitful food labeling. Some of the things that are going on with manufacturers is quite jaw dropping and scary. Looking back as well, this is why we started 180 in the first place and the 180 Superfood because I was working with cancer patients with weight training programs and we couldn’t access any really decent supplementation back then, especially protein and whole foods, making them much more accessible for them anyway.
That’s where 180 started if you didn’t know. Anyway, so we get into food labeling lies. The first place to start with all this information out there, Paleo, Keto, Mediterranean, low carb, I’ve always got confused out now. She really simplifies it and how to work out what’s best for yourself and where to go first if you are struggling with them things. We tap into her own daily habits and philosophies on life as well because she’s in such amazing shape.
It was great for her to share her bit of wisdom on all that too. I have no doubt you’ll enjoy. The internet connection does drop in and out slightly here and there but all and all, it’s all good and sometimes it’s beyond our control with Skype but the information is [00:02:00] there and you persevere, you’ll be fine. Thanks for the reviews coming in as well. We had a great one yesterday saying, “Superfood for your years, buy a highway to health.”
It’s always appreciated. I know you’re probably driving a car, walking the dog or whatever it is you’re doing in the gym and you go, “Oh, yeah, yeah, yeah. I enjoy the guy’s podcast, I’ll give a review, you know,” and then go and forget about it which is what I would do anyway because I’m pretty forgetful like that. If you do remember, leave us a review. They’re greatly appreciated and we read them all and yeah, they help us get this message out there.
If you’re enjoying it, that’s all I ask. Anyway, let’s go over to Cindy, this is another great podcast. Enjoy. Okay, let’s go. Hi, this is Guy Lawrence. I’m joined with Stuart Cooke. Hi Stu.
Stuart Cooke: Hello mate.
Guy Lawrence: Our fantastic guest today is Cyndi O’Meara. Cindy, welcome to the show.
Cyndi O’Meara: Thank you.
Guy Lawrence: Look, with all our guests that come on, we generally end up intensively looking into the guests more as the interview gets closer. I’ve been listening to a lot of your podcasts over the last few days and it’s clear that you’re very passionate and knowledgeable, so I’m hoping to extract a little bit of that and get it into today’s show. It’s a pleasure to have you on; I really appreciate it.
Cyndi O’Meara: Yeah, no worries.
Guy Lawrence: Just to start, have you always been into nutrition? Is this or has this been a thing that’s evolved over time? Where did it all start for you Cyndi?
Cyndi O’Meara: Well, I’m from a fairly different family you could say. My dad was a pharmacist who then, after 6 years of pharmacy, realized that, and this was in the 50s, realized that pharmacy wasn’t the way to health. He went from New Zealand to the USA and went to Palmer College of Chiropractic, he became a chiropractor. He learnt the difference between mechanism, philosophy and vitalistic philosophy and had us kids and chose never to give us medications unless it was a life [00:04:00] threatening situation.
We ate well, we had an outdoor lifestyle; we just lived a different life. We never went to the doctors unless I broke a bone. I remember going twice because I broke bones. I’m 55 and I’ve never had any medications, no antibiotics, Panadols or anything. Then he gave us a really outdoor lifestyle, travelling and we traveled 3 months around the world, we skied, we went skiing a lot. When I got a love for skiing, I thought, “Well, I don’t want to go to university. I want to ski.”
Then someone said to me, “Well, why don’t you go to a university that’s [inaudible 00:04:36] skiing?” and I went, “Well, that’s a good idea.” They don’t exist in Australia so I had to go to the University of Colorado in Boulder and that is where my life changed. I did pre-med and had one of my classes that went for the 12 month period was with a gentleman by the name of Dr. Van Guven. He taught me cultural anthropology and anthropology.
I realized that food had a lot to do with the way we evolved. If it wasn’t for food, we’d be dead. If it wasn’t for hunter gatherers, our agriculturalists, our herders, our pastoralists, we would never have survived and it was our adaptation to the environment that we were living in that enables us to do that. That’s what I learned, so I went, “Yey! I’m going to be a dietician.”
I came back to Australia and studied nutrition at Deakin University and didn’t agree with anything, not one thing. I just went, “Oh, I can’t be a dietician. This is just ridiculous. They don’t … They’re teaching margarine, they’re thinking low fat.” We didn’t do low fat. Meat’s bad for you, this is bad for you and I just went, “I can’t do it.” They wanted me to feed jelly to sick patients and even the pig feeds were made of high fructose corn syrup and I just couldn’t do it.
I thought, “Well, I’ll go back to university and I’ll become a chiropractor.” I went back to university, did 2 years [00:06:00] of human anatomy, cut up cadavers for that whole time and went, “Hmm, it’s not the dead ones that I really care about. It’s actually the live ones.” It was a result of realizing my knowledge of the human body and my cultural anthropology and all of that just came together and I went, “I know what the human body needs.”
I set up practice as a nutritionist and did the opposite to everybody else. That was 33 years ago.
Guy Lawrence: Wow.
Stuart Cooke: Excellent.
Guy Lawrence: That was very radical back then as well, 33 years ago.
Cyndi O’Meara: Oh yeah. I think goodness … Nutrition wasn’t big back then. It’s not like it is now. You see Pete Evans get absolutely slaughtered because he says, “Eat real food.” Back in those days, there were 20 girls that I went to school with and they just followed the guidelines. I was just a little pimple, I wasn’t annoying anybody until I started to write for the Sunshine Coast Daily and then I annoyed everybody.
That was a lot of fun. 2 years of letters to the editors, suing by food companies, all the usually stuff-
Guy Lawrence: The usual stuff.
Stuart Cooke: Yeah, that somebody like me would get. That was the early 90s and then by late 90s, I wrote my book Changing Habits, Changing Lives. Nobody wanted it so I self published it in ’98 and then it just went from strength to strength and now I run a company. There’s 20 people in this building so hopefully, they won’t make a noise, I’ve warned them all. We now have a food company, we have an education company, we’re about to put out a documentary because food’s big, nutrition’s big.
People realize what we’re doing is not working and we need to do something different. We have a lot of sick people in the world and I’m on a bit of a crusade to go, “Hey, there’s another way. We don’t have to live like this,” and it’s the philosophy of vitalism which is the human body is intelligent. It has the resource … If you give it the right resources [00:08:00] and stop interfering with it, it has the ability to heal and to stay healthy through prevention. Yeah, so that’s in a nutshell.
Stuart Cooke: Amazing.
Guy Lawrence: Yeah. No, that’s an awesome story and I can see that you’re super passionate. From a nutritional standpoint, and everybody has … Much like religion and politics, everybody has got their own opinion on nutrition, “Got to eat this way to get these gains.” In your opinion, where are we going wrong right now?
Stuart Cooke: Look, I think we’re looking at science a little bit too heavily. I look to science to back up anything that I’m thinking at the time, but in the end, I look at culture and tradition. I look at how did we survive millions of years without science, adapt to the environment, survive, all the things that have been thrown at us from volcanic eruptions with heavy metals being spilt onto our environment to having to adapt to a changing world?
I have a philosophy of vitalism, so looking at the body as an intelligent, innate presence and then I look at food in exactly the same way, that it’s intelligent. Then with the help of cultural anthropologies and the vast array of different foods that we can we can survive on, I then go and look for science that may be able to help me back up these claims because everybody is into science, evidence based. I hear it all the time but you what I’ve learnt is that you can absolutely look at all the science out there and it’s all opposing.
That really depends on who’s funding, who has a theory and they have a passion about it and they want to get that theory out there such as Ancel Keys [00:10:00] in the 1960s who started the low fat. My thing is that we’ve just thrown culture and tradition out and we’re just looking at science. When we look at epidemiological studies, we’re actually really not doing an exact science, we’re just doing it, “Oh. Well, this population does this then they get these problems so that must be the issue.”
Guy Lawrence: Yeah. Just thinking now to go on from that, we’re very fortunate because we’re absolutely involved in the nutritional space. Everyone I speak to, myself and Stu, we’re bouncing all these theories off and we delve into it and podcasts every week is awesome. Obviously, there’s a lot of people out there that it’s not their thing, they’re very busy and they just want to scratch the surface; make simple changes.
Then when you go to look at where to start, we’re bombarded. We’ve got Paleo, primo, low carb, high carb, ketosis-
Stuart Cooke: Keto.
Guy Lawrence: Keto is another one and all of a sudden, it’s like, “Well, they’re all claiming to be right. Where do I start? How do I do it?” and even in the messages because everyone seems to have good intentions as well, it’s getting lost still. What would your advice be to somebody listening to this going, “Oh okay,” they’re confused on where to start?
Cyndi O’Meara: Well, I doubt that anybody eating McDonald’s hamburgers is listening to you right now. I really doubt that, okay?
Guy Lawrence: Yeah, I hope not.
Cyndi O’Meara: I’m thinking for the person who’s out there that is eating that way and has no awareness about their body or what they’re consuming, they’re probably not listening. The people that are listening to you are probably people that are well educated and have a fair idea of they need to make some changes. If they’re in crisis, then they have to do crisis care nutrition.
If they’re not in crisis and they’re just looking at, “Hey, I need to make some changes, [00:12:00]” well, I recommend … I wrote the book Changing Habits, Changing Lives. That was back in 1998 and it’s about looking at one aspect of your pantry and swapping it for a better quality, organic ingredient. Just let’s look at salt, so I go, “Let’s throw away the white salt which …” And I explain exactly what they do to white salt, what iodine that they put into it.
Then what I do is that I then say, “Well, there’s a better quality salt out there.” Let’s say over 52 weeks, they do 1 pantry item, they will revolutionize their pantry. They will start to use the right ingredients in order to be well. Because it’s really hard to say, “Let’s just throw everything out of the pantry and let’s start again,” because then they go back to their old ways. For me, it’s about getting quality ingredients into the pantry to begin with, realizing that nobody can cook a food like you can and because at the moment, I’m rewriting my book Changing Habits, Changing Lives.
I’m looking at the food industry really intensely. You know, since I wrote the book in ’98 and then I did another edition in 2000 and another edition in 2007, so this is only 8 years on, they’re getting sneaky, they’re so sneaky. They’re doing this thing called clean labeling where they’re changing the name of the ingredient so they don’t have to put a number on it. For instance, BHA and BHT is an antioxidant that’s produced by the food industry. People are on the lookout for it. They know that it cause health issues.
Well, they’ve now renamed it rosemary extract or extract rosemary. That sounds better, doesn’t it?
Guy Lawrence: Oh, [crosstalk 00:13:45] that sounds like something I would actually quite like to consume.
Cyndi O’Meara: Yeah. Well, I saw. I first saw it on breakfast cereal quite a few years and I’m like, “Okay, something’s fishy here. I don’t trust them.” I’ve never trusted breakfast cereal makers but I definitely … When I saw that [00:14:00], I went, “What’s rosemary extract?” so I went looking. When I found this new thing they’re doing, it’s clean labeling. I think number 1, become educated. Do not trust the food industry to tell you what is happening.
Another thing they’re doing is they’re using this new thing called NatureSeal and they don’t have to put it on the ingredients and you know why? Because it’s part of the processing of the food, so if-
Guy Lawrence: Could you repeat the … What was it called? Nature-
Cyndi O’Meara: It’s called NatureSeal.
Guy Lawrence: NatureSeal.
Stuart Cooke: It’s NatureSeal, and so what it does is if you cut an apple and put NatureSeal in the processing of it and put it in a plastic bag, it will last 3 weeks. It won’t go brown, it won’t go off, nothing will happen to it. The makers of NatureSeal go, “Oh, it’s just a bunch of, you know, citrus and vitamins and minerals.” Now, finding the ingredients wasn’t easy. I had to go to the [Paint 00:15:02] office in order to find exactly what they’re putting in NatureSeal.
They make up these stories, the food industry are no smarter. They just go, “Aah! 3 weeks and my apples are going to survive.” We just put it in packaging, they don’t put it on lettuce so you wonder why you’re lettuce is lasting forever, [inaudible 00:15:20] NatureSeal on it. They don’t have to put it on the ingredient list. For me, it’s about you have to be a savvy consumer these days and I’m more into the 1 ingredient pantry.
I have … All my pantry is just nuts and seeds and grains. I’m not against grains. In actual fact, I’m doing a documentary called What’s With Weight? What’s happening to it, why are we having problems with it? My 1 ingredient pantry is just herbs and spices and nuts and seeds and cacao and salts and sugars. I’m not against sugar. We needed sugar to survive, we needed carbohydrates to [00:16:00] survive, but if I have somebody in an emergency situation and nutritionally, I have to make drastic changes there.
Let’s just talk about the common man or woman out there that just wants to improve their health. Number 1, become educated, know what they’re doing to your food. Number 2, clean out your pantry and bit by bit, swap different ingredients for high quality ones. In my industry, in my foods, I call them faucet foods. They are the foods that are organic, sustainable, ethical and you can trust me because if it’s not in my pantry, it’s not on my warehouse and I’m pointing out there because my warehouse is out there.
I don’t put a food in because I know it’s going to make money. I put a food in because I want it in my pantry and I want the best and I learn. When I go looking for a food, sometimes it takes me years to find a food. When I go looking, I go like, “Let’s take that.” This is one that we’ve just brought into our foods. Do you know that they pollinate dates with the pollen, so they have to get the pollen, but they add wheat to it to distribute it over the trees so that they pollinate; so that they don’t have to hand pollinate each one. They just do a blanket spray of wheat and pollen.
A lot of celiacs can’t eat dates these days because of what’s happening. This is where we start to learn, when we go looking for food. Another one we bought out recently, we bought out camu camu a couple of years ago. The people that we were buying the camu camu on said, “Well, why don’t you put it in a capsule and we’ll send you the ingredients of the capsule?” They send me the ingredients of the capsule which they said is a gelatin capsule and I read the ingredients and I went, “You’re serious? There’s probably glycol in here?”
It’s like, “Probably glycol has been taken out of medications in the USA because it causes liver and kidney and kidney damage [00:18:00] and you’re putting a perfectly beautiful food into that?” These are the things that I learn and every food that I have purchased to go into my kitchen, to then give to my family and friends and then to a community, is thoroughly investigated. If it doesn’t match up to what I want, then it doesn’t go into our food supply.
Guy Lawrence: It’s so scary. You have to take quick responsibility in your hands and move forward and it’s time consuming, that’s the thing. It made me think about the posts we put up, Stu, last night on Facebook. We put a photograph up and it’s the new health star ratings, I think from the government.
Cyndi O’Meara: Oh, do you want to just shoot me now?
Guy Lawrence: No. We put a photo of them. We had the organic coconut oil at .5 out of 5 and the Up and Go Breakfast, Liquid Breakfast was 4.5 out of 5. It was good to see everyone was just absolutely disgusted last night, so people are savvy too. Again, I guess it’s our audience listening that are already onto it. There are people out there sadly, they’re …
Stuart Cooke: I think really one of the take-home messages must be that … And we always talk about eat like our grandparents used to eat. It’s simple whole food ingredients because they are going to be, you would think, less altered and less processed and products. I think as a general step, if you can move towards the whole food items and eat less processed food, then you’ve got to be on the right track.
Again, I was interested Cyndi, especially your changing habits, we are by our very nature, creatures of habit. We’re very habitual and how can we change our habits when we’re used to getting up in the morning, spending 2 minutes pouring in our cereal at breakfast time. Because we know that even … People out there are still smoking. They know what cigarettes do to our health but it’s so engrained in their daily habits [00:20:00] that they can’t get out of it.
A lot of our friends know the right thing to do but they’re creatures of habits and they just don’t … So how can we tackle the habitual side of things?
Cyndi O’Meara: We’re not going to change everybody, that’s what I’ve learnt but you can change the people who are willing to make a change. People that are willing to make the change are people in crisis. That will be number 1. They’re in such a crisis that if they don’t make a change, then they’re not going to be able to get up in the morning to even pour their breakfast cereal. The other people that make the change, and these are the ones that I love, I love this group of people out there, and they’re mothers who have sick children.
Because of the choices that they have made perhaps or the choices that the food industry have made for them or what our governments are making for us as far as the amount of chemicals that are being sprayed on our sports fields, on our playgrounds. Mothers will move mountains to save their children. I see it over and over again and you know what? They’re the ones that I look out and I go, “I can help you,” but if I have somebody who’s smoking and doesn’t want to give up smoking, I just go, “Well, there’s nothing I can do for you.”
Let me give you a really good example. I swim with a very intelligent man. He’s a emergency care medical doctor. He has an autoimmune disease and when I met him a year ago, I said to him, “You know there’s a lot we can do with nutrition and autoimmunity now.” Now, he’s in crisis by the way guys, he’s not … He’s about to have another hip replacement, it’s not good what’s happening but he’s an intelligent, amazing man.
I gave him Terry Wahls book, The Wahls Protocol because I think, “Medical doctor, he’ll relate,” so he reads it and I said, “What are you thinking?” He’s at page 70 at this point and he goes, “Oh, it’s not a priority Cyndi. [00:22:00] I haven’t finished the whole book.” Okay, so I go, “Oh okay, okay, cool, cool, cool.” Then he gets to about 140, page 140 and I say to him, “So what are you thinking,” and he goes, “I’m not giving up ice cream.”
Guy Lawrence: Wow. Yeah, right.
Stuart Cooke: Yeah.
Cyndi O’Meara: Then I spoke to him the other day and I said to him, “You know, and I noticed you’re limping.” He goes, “Yeah, bad engineering.”
Stuart Cooke: Yeah, it’s very, very tricky and you … [crosstalk 00:22:27] trigger foods and they just don’t want to … They don’t want to let them go and often times, it’s the trigger foods that are really holding people back.
Cyndi O’Meara: Yeah.
Guy Lawrence: His pain isn’t great enough yet, that’s the problem.
Cyndi O’Meara: I don’t know how it’s not great enough. I text him last night because we swim together and we were going to do ins and outs this morning at 6am. I text him, I said, “Are we doing ins and outs? You’re bringing Bonny?” Bonny is our buoy that we swim out to and he went, “Oh, my hip was really bad.” Now for him to miss swimming and to miss coffee with our group of friends, it’s not something that he likes to do.
I don’t know what else I can say to him. He’s not somebody I’m going to change I don’t think so I have to work on the people that want to change. They will change their habits. You don’t have to hit them over the head. They’re going, “What’s my next step? What do I need to do next?” For the people who are listening out there that are not in crisis or are not a mom, then it’s a step by step process.
Educate yourself on what breakfast cereals are doing to your body, educate yourself on how they make breakfast cereals and the way of excreting it is no longer the way Kellogg’s did it back in the 20s and 30s. It’s very different. They had vitamins and minerals. One, you can pull out with a magnet called iron. I’m not sure you’re meant to do that with the food that we eat but I’ve actually tried that with carrot and green beans and things like that, but I can’t seem to be able to get it out with a magnet but I can with the breakfast cereal.
They make the B1 from acetone. Who [00:24:00] makes vitamin B1 from acetone? You just have to become educated. You have to understand what they’re doing and we think because it’s fortified, it’s a good thing. To me, if I see anything fortified, I do not touch it because I don’t know how they’ve made the supplement or the fortification. Naan bread is folic acid and iodine, must be fortified with those 2.
Well folic acid, your body has to convert to folate. It’s synthetically made and iodine is mined out of a mine out of Japan, comes to Australia in these big barrels and on it, says, “Warning, dangerous to your eyes, to your skin, to this.” Yes, it’s in great amounts but-
Guy Lawrence: Could just explain what fortified is and why they do it as well just for any listeners that might not be familiar?
Cyndi O’Meara: Okay, so back in the 1930s, 1940s after the depression and the war, they recognized that there was some mineral deficiencies and vitamin deficiencies, so with pellagra and beriberi and diseases like this. They thought if they added that to the flour, then they could help, so it was for diseases. Now, I just think it’s something that we’ve always done so let’s continue to do it. We’re not using probably the vitamins that we used back in the 20s and 30s and 40s.
We’re using something that chemistry has figured out how to replicate nature, so they think. They fortify it with vitamins, with minerals, mainly just vitamins and minerals are fortified [inaudible 00:25:37]. Then they think that the population is eating breakfast cereals or drinking milk so they might fortify it with vitamin D but where is that vitamin D coming from?
It’s something that we’ve been doing for a long time but it was first for actual diseases. Now, it’s just, “Well, we’ll just throw it in because it’s no longer in the food.” There’s nothing in white flour anymore. It’s completely [00:26:00] gone and it’s a destitute food and so they go, “Oh, well put nice in and iodine in, [inaudible 00:26:07] and thiamine and we’ll throw some iron in there,” and so they throw everything out then they go, “Oh, we’ll just replace it now.”
Stuart Cooke: A marketer’s dream as well of course because you’ve got these beautiful slogans on the front of the packets that tell you how helpful these products are and we’re drawn to this kind of stuff.
Cyndi O’Meara: Yeah, and there’s a whole aisle dedicated to the stuff.
Stuart Cooke: Yeah.
Cyndi O’Meara: Seriously? Who eats that stuff? Really?
Stuart Cooke: You see these foods now slowly moving away from the cereal aisles into the … What used to be very small health food aisles which very few people used to ponder. Now of course, they’re infiltrating.
Cyndi O’Meara: Oh. You’re going to love this, so I went to the health food aisle just recently and I took a photo of one food in there and it was the gluten free food. Let me just see, so I’ve got my phone so I’m just going to see if I can get it. Okay, so here we go. This is the original Freelicious Cracker. Okay, so it’s made up of maize starch, rice flour, organic palm oil thickener (1422). I think that comes from wheat actually, so it’s gluten free anyway, egg white not egg, and you know why?
Because they take the yolk out for other things, I don’t want to spoil that with egg yolk, it’s too expensive. Pregelatinized rice flour, emulsifier (lecithin from sunflower), sugar, salt, thickener (guar gum), raising agents (sodium bicarbonate, ammonium, hydrogen bicarbonate), dextrose, natural flavor, rosemary extract which we know is BHA and BHT. I find it hysterical, I really do. I’m just going through them. Here’s another one.
This is in the health food aisle. [00:28:00] This one is … I don’t even know what this one was. Oh, this is … It’s a cookie, so gluten free flour, tapioca starch, starch, it’s not even tapioca. In my new Changing Habits, Changing Lives, I talk about starch and how they make it, rice flour, potato starch, it’s not potato flour, it’s potato starch, modified tapioca starch, dextrose, thickeners (466464), emulsifier (471), vegetable gums … Do you want me to keep going? It’s just goes line after line.
Guy Lawrence: Yeah.
Cyndi O’Meara: Natural color, flavor, preservative … This is in the health food aisle and there’s another flavor and then there’s another flavor. I mean we’re duped.
Stuart Cooke: It’s a marketers dream because essentially, it’s just a problem. How can we make this Frankenfood look so beautifully healthy? Of course they’ve got a team of people, “Well, that’s easy. Leave it to us.” I’ve been a graphic designer for 25 years and if I really wanted to, I could do that. I could come up with the slogans and the logos and the beautiful colors that depict the farmer carrying the basket and it’s all they think about I guess.
Guy Lawrence: Yeah, that’s all they care about.
Stuart Cooke: It’s just a joke.
Cyndi O’Meara: There’s an old movie and my dad used to tell me about it. He’s a really, very wise 87 year old. Very healthy, takes the occasional medication so he’s not on [inaudible 00:29:25], lives by himself, still adjusts as a character, he’s amazing. He said to me, “There was an old movie out called The Piano Man and it was about a man who comes into town that creates a problem and then he has the solution to the problem.” What I find is that we are creating problems all the time and then finding the solution.
Do we really have the problem in the first place? The first problem they had was salt, it causes hypertension. Salt was taken out of everything, everything was low salt. Second thing was fat’s a problem. Was it really a problem? Not really but anyway, fat was a problem, everything went low [00:30:00] fat. Then we found trans fats and then now the industry is saying, “Oh, trans fats are bad,” makes me laugh.
Since 1978, we’ve known trans fats were bad but it was only 2007 when the Heart Foundation went, “Ooh, trans fats are a problem guys. We’d better stop … We’d better stop advocating it.” Then fats became a problem, everything went low fat. They found a solution to the problem we really never had and now sugar and carbohydrates are a problem.
Stuart Cooke: That’s right.
Cyndi O’Meara: The ketogenic diet was a diet that we had throughout evolution in order to survive a bad summer or a bad growing season where there was no sugar available and only lean meats because the cows didn’t have anything to eat. They were really skinny and they had lean meats. Sugar was there to tell the human body that it’s a great season, we can have babies.
All the tests on ketogenic diets are done on men, not women. Women go into infertility, intimate infertility, not permanent but intimate infertility in the ketogenic diet because that was the way nature intended us to survive as human beings. Who needs a pregnant woman when there’s no food available in the winter? She would die, she would not survive and neither would the baby.
I don’t have a problem with ketogenic diet but people have to realize that the ketogenic diet is actually a survival diet for evolution. It wasn’t something that we lived on for years and years. We lived on it periodically in order to survive so that we could use ketones, not sugar because sugar wasn’t available, but we could use those ketones. If sugar never came, then we would just live on those ketones although we would be fat burners, not sugar burners and as a result, we [00:32:00] wouldn’t lay down fat.
As a result, lactone wouldn’t be increased in our body which is the master hormone to say, “Hey, let’s have some fun. We can have a baby.” The ketogenic diet is brilliant for epilepsy, for Alzheimer’s, for … We’ve realized the importance of the ketogenic diet for certain populations.
Guy Lawrence: Yeah, for when they’re in crisis a lot of time.
Cyndi O’Meara: Yeah.
Stuart Cooke: It’s interesting as well because people are … We’re very much now in the environment where people are crashing themselves with exercise and they’re pulling the carbohydrates out of their diet and you are seeing hormonal issues, especially with females as well where they’re skipping periods and just things are crashing for them. It’s a very good point.
Cyndi O’Meara: Yeah. It’s natural, it’s what the body has to do. It doesn’t know it’s living in 2015. It could be living in BC, long BC because genetically … Like the Paleo all talk about this, they all go, “Well, we haven’t adapted in 40,000 years you know? We adapted 1.5 million years ago and we haven’t adapted in 40,000 years.” Genetically, we don’t have to adapt. What has to adapt is our microbiome.
It can adapt every day to your different food choices if you don’t destroy it. Yeah, I just find that … Let’s just get back to normal eating. Let’s just get back to the way we used to eat. Just don’t think that there’s a panaceum like a macro-nutrient out there such as protein, fats or sugar that is your issue. What your issue is is that we’re in a state right now where our children are getting sicker, even adults are getting sicker.
I don’t know, and I’ve interviewed 14 people [00:34:00] about this and the question was, “Have we gone past the point of no return? Is our microbiome so destroyed that we have no hope of getting past this where our kids can’t even drink mother’s milk? Are we at that point?” Half of them said, “No, I don’t think so Cyndi. We have a resilience, we can change.” The other half were very, very like, “Not sure, not sure if we can get out of this.”
This all started in the 1930s when arsenic was starting to be sprayed on the cornfields in US, let’s say Iowa, USA. That was to destroy a grasshopper plague that was decimating the corn and the wheat in the Midwest. The use of chemicals after World War 2 such as DDT, were then sprayed on the corn fields and the wheat fields. Whenever, I think it was Jane Goodall, said, “Whoever thought that it was okay to grow food with poison?”
My grandmother’s from the cornfields of Iowa and I look at … She lived into her 90s, so my mother was born in 1937 when they were starting to spray arsenic. My sister was born when they were still spraying DDT in the 50s and both my mother and my sister have passed away. My sister got an autoimmune disease at 25, my mom got lung cancer, and never smoked a day in her life, in her 60s.
I look at the destruction of the microbiome through each successive generation. I was fortunate that I was born in Australia and my father was a New Zealander and my brother was born in Australia. The 3 of us seems to have really done well as opposed to what was happening back there. I think [00:36:00] what we could have done 30 years ago when I first started nutrition was just get people off a junk food diet on a real food diet, worked. These days, it’s not working as well and in the last 5 years, I’ve just noticed a huge crisis. I think-
Guy Lawrence: It’s like we’ve gone and messed up almost every aspect there is to be messed up and it’s gotten us in a whole world of trouble and yeah, is the task can we turn it around and actually, going forward for the next generation? I mean I still think the most proactive thing you can do is vote with the money you spend on your food every week and your shopping pool and actually start supporting the small businesses, the local farmers and actually stop buying anything that’s produced on a mass scale too. I don’t know how else.
Stuart Cooke: That’s very tricky because we don’t have the money to shop organic, especially those with large families as well. We have to try and do the best we can so it’s a really delicate balance.
Cyndi O’Meara: Look at this, and it’s about priority also. It is about priority, so I don’t know if you’ve seen the movie Homegrown.
Stuart Cooke: Yes.
Cyndi O’Meara: Yeah, it’s brilliant. It’s about this guy who lives in LA and he has basically grown … His whole land is just growing food and he’s got goats and chickens and everything in there and this is the way we used to do it. My grandfather had a garden. My grandfather had 11 children. From his garden, he fed those 11 children in Iowa, USA. My grandmother would get all the produce in the summer.
It grew like mad, it was humid, got all the produce and she would ferment or she would can or bottle [inaudible 00:37:44] and because they had a basement, everything went to the basement. In the winter, when the snow was on the ground and the ground was frozen, they lived off that so [crosstalk 00:37:54]-
Stuart Cooke: Totally, and I remember my grandparents had a garden or an allotment estate.
Guy Lawrence: Allotment, yeah [00:38:00].
Stuart Cooke: My parents, we had potatoes and beans and berries, blackberries down at the bottom of the garden and grew Braeburn apples and almost everyone had a hot house for the tomatoes as well because it gets cold in England. Yeah, that’s where we come from and now of course, it would be crazy. Grow my own vegetables? I could just purchase them.
Cyndi O’Meara: Well, you saw Michelle Bridges, she thinks we’re all freaks.
Stuart Cooke: Yeah.
Guy Lawrence: Yeah.
Cyndi O’Meara: You know, seriously? That’s the attitude that we’re up against when people like us that are talking this way. There’s a town in England that’s an edible town. Have you heard of it?
Guy Lawrence: No.
Stuart Cooke: No, I haven’t.
Cyndi O’Meara: Yeah. It’s called the edible town and about 8 years ago, this woman, Pam Warhurst, just went … Didn’t have a committee, didn’t care about what the council thought, we just started to plant trees that would produce food. Now, it’s very famous and it’s called the edible town and you can watch it on the TED video, ted.com and just look up edible town, Pam Warhurst and watch it. It’s just … I get goose bumps, just thinking … Yeah.
Stuart Cooke: Yeah, and it’s just all doable as well. That’s the thing. we have the conditions to grow our own food and it doesn’t have to be costly, it just has to grab a little bit of our time and we can do it. I’ve got a question for you. Now, you’re almost the ultimate food detective and I heard a great phrase and I think it came from Sarah Wilson where, “We can’t unlearn what we’ve learned.”
You know all of this stuff and you’re a super sleuth where ingredients are concerned. Do you have any nutritional no-nos, so foods that you simply will not consume if you’re out and about and you’re at dinner parties or barbecues or in a restaurant? What foods would you avoid at all costs?
Cyndi O’Meara: How much time do we have? [00:40:00]
Stuart Cooke: About 20 seconds.
Cyndi O’Meara: I think that answers your question. I have a lot of no-nos, a lot and I like going to restaurants that I know the chefs will feed me single ingredient foods and I do travel by the way. Then when I travel, I look up … Pete Evans taught me this. He says, “Don’t look for the best restaurant, look for the philosophy of the chef,” and so that’s what I do. If I’m going to go somewhere and I don’t know a restaurant or something like that, I’ll … Look, people hate me.
I woke into a restaurant and I’ll ask questions and I’ll walk out if it’s not what I want. Yeah, Pete taught me that. Pete just said, “Find the philosophy of the chef and if they are a chef that is not a gastro-” what do they call it? Gastron … Whatever, the ones that use chemicals, those ones which you can pay $1,000 a head to go to these restaurants, I’ve seen them. I’m really [inaudible 00:41:02] figured that one, I’ll just go to a place down the road that just does meat and veggie for me.
I have a lot of non-negotiables and they’re all basically additives, preservatives, flavorings, margarines, hydro generated vegetable oil, interesterified fats, [inaudible 00:41:19] fats, homogenized milk, some pasteurized milks, skim trim, [red shape 00:41:23]. Would you like me to go on with fine foods?
Stuart Cooke: I think we’ll stop you there, that’s all.
Guy Lawrence: The scary thing is is that I know people mostly dieters are consuming them foods.
Cyndi O’Meara: I don’t know what’s better.
Guy Lawrence: You know?
Cyndi O’Meara: I want to live the best life I can. I want to be energetic. When my grandchildren come, I want to be on the floor with them. That-
Stuart Cooke: No, that’s exactly right. Yeah, and it’s about being the best version of yourself. We’ve got time on the planet, let’s try and make the most of it.
Guy Lawrence: 100% and it’s nice waking up in the morning feeling [00:42:00] good and ready to bring on the day. Yeah, I constantly think about it because I made the changes.
Cyndi O’Meara: I can hardly wait [inaudible 00:42:08].
Guy Lawrence: Yeah, I probably-
Cyndi O’Meara: I can hardly wait [inaudible 00:42:09].
Cyndi O’Meara: I can hardly wait to get up in the morning. It’s just like … I’m going, “Let me go to bed so I can get up in the morning,” because then I get to go for my swim and I get to enjoy the sunrise or … And people don’t live like that. They can’t get up out of bed, they’re tired, they drag themselves around. It’s so sad and most people have just got these blinkers on and they probably think, “Oh my God! She must live such a boring life, you know? She has these non-negotiables. Oh, no. I don’t know, far from it.”
Guy Lawrence: They’re missing out. With all that in mind, I can bring in another aspect that we haven’t spoken about yet and be interested to get your views on it is emotional stress and how much that affects our general health. What’s your take on that because-?
Cyndi O’Meara: Yeah, food’s just part of it. I love that and my dad is the ultimate chiropractor, a chiropractor who will fix everything. That’s his belief whereas my [inaudible 00:43:14] is that we have to look back to our cultures and traditions. We have to look at what our evolutionary body needs. Most people are in the sympathetic dominance. They are constantly in fight or flight.
They never have a downtime. They’re [melons 00:43:33] are always going, they’re emotional bankrupt and I think when you are aware of this and you’re aware of certain things that are happening in your body and you know you’re in sympathetic dominance, you need to back off. Many people are hunched over, so they’re hunched over ready to fight or flee. They’re hunched all the time on our computers. I guess it’s really important [00:44:00] to sit up.
We have constant life sources, so there was a time when we had [inaudible 00:44:07], draw away all your life sources that no computers or phones or anything like that. Have some downtime. Who needs a TV these days? Really, TV is boring. I think that there were a lot of other things that were involved in sympathetic dominance and if we can calm all of that down and know how to calm it down and not be in that fight or flight, and doing things for our evolutionary bodies such as sleep and movement and relationships and connections and face to face.
Here we are, I know I’m seeing you on a screen but it’s so much nicer to be around somebody and that’s really important, that face connection because that’s how we lived as hunter gatherers and agriculturists. I actually look at the hunter gatherer, the agriculturalist, the pastoralist, the herder and I look at the life that they lived and we are so lucky that we can glimpse into these people that are still living traditional lives such the Kyrgyz of Pamir, up on the Afghanistan belt, they live at 14,000 feet.
The Hadzas, the Himbas, the Hunzas, the Dani of Papua New Guinea, there are people that are living this way and we can get a glimpse into how they have survived, so emotion is a big part of it. We look at our whole life as opposed to … And we live vitalistically as opposed to mechanistically where we just look at diet or we just look at movement or we just look at sleep patterns so yeah.
Stuart Cooke: Yeah
Guy Lawrence: What-
Stuart Cooke: You mentioned holistically as well, so we’ve spoken about diet and we’ve spoken about stress, [00:46:00] so movement. What do you do? What do you do for exercise?
Cyndi O’Meara: I’m not your go-out-and-run-100-miles. It just bores me to tears. I have a girlfriend who is the 24 hour marathon champion, and don’t’ get that at all, but then she doesn’t get what I do and I love to swim. I ocean swim so-
Guy Lawrence: Yeah, that’s us too.
Cyndi O’Meara: Yeah, I just get into the ocean every day. I come down to Sydney and I swim with the bold and the beautiful. I’ll go down and I’ll swim the crew in Tokeh if I’m down there. Up here, I swim at the Mooloolaba Beach Bums, so swimming is really important. I have a desk, I’m sitting at the moment, I have a desk that rises so I can stand and work. My belief is that we need to be on the move all the time.
We did that as hunter gatherers, agriculturalists and herders, so to get up and down on your desk, to stand up on your desk, get a treadmill. I was listening to Ben Greenfield recently, I don’t know if you follow Ben Greenfield?
Guy Lawrence: [crosstalk 00:47:08] Yeah, I’m aware of Ben.
Cyndi O’Meara: Yeah, so Ben was talking about the Spartan Race and how he trains for the Spartan Race. He’s whole thing is stay moving all day long and then he [inaudible 00:47:20] 30 min intensive. He says that’s how he trains for the Spartan Race which worse than the Iron Man Race and I went, “You know, I’m a person that does that.” I do intensive sometime and then I’ll just move most of the day.
I find that I’m probably fitter than most 30 year olds without having to try. I can run 5k without even training for a 5k race. I’ll just go run it and I think we believe that exercise is something that we should take our time out to do but we don’t think it’s okay to take time out for hunting for foods, gathering [00:48:00] our foods, cooking our foods. Michelle Bridges did it perfectly on that weekend that she did the worst for a part of her life.
She believes that exercise is something that we have to take time out to do, but we can just throw a plastic container full of yeast extract and other things in the microwave, press the button and we’re all cool. To me, that’s the biggest myth of … It’s just [biggest 00:48:33]
Guy Lawrence: Yeah.
Stuart Cooke: No, and it is about … There’s a disconnect between how we used to be as kids and how we’re conditioned now because I’ve got 3 young girls and I was watching them-
Cyndi O’Meara: Lucky you.
Stuart Cooke: We’ve got a busy household. These girls, they don’t stop, like they don’t stop. I was innately aware the other day. I was thinking, “You 3 really don’t stop,” and they’re wandering up and down doing hand stands, they’re playing on the floor, they’re lying down. Yesterday, we went to Bronte Park and they said, “Dad, come and take us to the park and come and play with us.”
I thought, “Well, I’m going to do everything that you do for an hour,” so before we hopped in the pool for a swim, I just said, “Right, what should we do.” We were on the monkey bars, we were climbing, we were on the roundabouts, we were racing up and down and today, I feel like I have been worked. It’s just one of those things. We didn’t lift any weights, it wasn’t … No treadmill, it wasn’t exercise, it was just play and it is that deconditioning where we used to just run and be free.
Now, we’re kind of … Like you said, we’re hunched and we’re sitting and we’re immobile but we have to make time for our treadmill session. It’s just let’s get back to where we were and just remember that we can move and we can … We don’t have to be sore if we lay on the ground [00:50:00] because we’re just deconditioned to it. It’s just a mindset I think, isn’t it? [crosstalk 00:50:06]
Cyndi O’Meara: Yeah, and I think it’s awareness because we were not doing this that long ago. It’s only probably in the last 4 decades that we have completely gone off our evolutionary path and most people don’t even realize it’s happened. They think it’s okay to sit in front of the television for 4 hours. They think that you get in your car and you drive to the local store or that you shouldn’t go barefoot because you get parasites.
I’m barefoot until I come to work. I’m barefoot to the beach, coming back from the beach, to the coffee shop. Like all the guys go, “We are all [inaudible 00:50:41] for [inaudible 00:50:42]. We are feeling so sorry for you.” I just think we’ve lost that … I think we have to become aware, become educated and start to play again. I bought a farm and I went up to the farm this weekend to work because I had to finish the 5 hour edit on my documentary.
I’m trying to get it down to an hour and a half. I said to everyone, “I’m going to the farm to work.” “Oh, we’re coming to,” got no work done, no work done whatsoever because it was storm and it was raining. We wanted to go down the bottom of the farm and see the waterfalls. We’re trekking around the farm and there’s leaches everywhere but I noticed my-
Stuart Cooke: Yeah, it’s just fun.
Cyndi O’Meara: It’s just fun. I noticed my son and his girlfriend just throwing each other around the place and I went, “Girls and boys don’t do that anymore.” I noticed that beautiful play that they were doing and tickling each other and I don’t know. I don’t see that anymore and it’s really cool to get them back into nature, into the mud and into the playground at Bronte Park, you know?
Stuart Cooke: Absolutely.
Guy Lawrence: Yeah. I’m aware of the time but I will add-
Cyndi O’Meara: Sorry Guy.
Guy Lawrence: No, that’s cool [00:52:00]. It’s awesome because I was listening to your podcast and how you homeschooled your kids and you all went round Australia in a camper van, is that true?
Cyndi O’Meara: Yeah, we did.
Guy Lawrence: That’s just awesome. I got so much inspiration from that. I’m like, “That’s something I’d love to do,” yeah.
Cyndi O’Meara: It was the best years because we homeschooled the children. I didn’t have to get up pluck their hair, put their school uniform on, make sure they had their lunch. They would get up at 6 in the morning and work for 3 hours knowing at 9:00, we could play. They would get up and do it themselves. These were 6 year olds, 9 years olds and 11 year olds, that’s how old they were.
We’re about to leave, the 5 of us and the girlfriends now and the … Your old [inaudible 00:52:44], we’re about to leave for a 4 week skiing vacation just because we go, “Let’s go play. Let’s go and play.” We ice skate, we ski, we trek, we do snow angels, we do road trips. People just don’t do holidays like that. They go to the islands and they sit in the sun. I couldn’t think of anything … Although hiking in the sun … But just, yeah.
I know I could go on and on but I’m not happy that I have inspired some people to go, “Hey, maybe I’m not aware of my body and what’s happening and what foods I should be eating and that I should ground by going barefoot.” I’m not the hippy, I was … You think you’re the hippy but look at me. I dress well.
Stuart Cooke: Yeah, exactly, straight from Nimbin.
Cyndi O’Meara: You think?
Stuart Cooke: Like you said, it’s holistic so in order to be able to do all these wonderful things in play, you have to have the energy for that and in order to get the energy for that, you really do have to eat the foods that provide you the energy and you have to get the sleep that, again, affords your body to rest and recuperate to give you the energy to do all these wonderful things. It’s holistic so yeah, absolutely. [00:54:00]
Guy Lawrence: Brilliant. It’s a brilliant message Cyndi, absolutely.
Cyndi O’Meara: Thank you.
Guy Lawrence: Now, we’ve got 2 wrap up questions we ask everyone on the podcast so I thought I’d get into them. The first one is could you tell us what you ate yesterday just to give people an idea or even this morning for breakfast if you’ve had breakfast?
Cyndi O’Meara: Okay. Let me do yesterday’s breakfast because everybody was at the farm. I cooked up, so I laid down lettuce, avocado, tomato, I had made up some pesto and I had just made a tomato chutney, so I laid that out on a plate. Then I fried up some sage, so I had some fresh sage so I fried that up in butter, put that on the plate then I had some leftover pumpkin from the night before so I put some pumpkin. I heated it up and put that on the plate and then I scrambled up some egg with some parsley and put that on the plate.
That was breakfast and then I went to a friend’s place who lives off the grid and is very alternate. I had a late breakfast and for dinner, I had … He made a paella. He’s a medical doctor, a GP, integrative medical doctor. He’s very Keto and Paleo but he made me a paella with rice. I’m like, “Huh, that’s amazing,” and that was with all sorts of sea foods. That was my meal yesterday and I’m not about how much I can eat.
I’m about how little I can eat and still feel amazing. I think to say I need to increase my metabolism so I can eat more, I just think we’re at the wrong end. I would rather eat less and live longer eating more than eating more in a day. I look at sometimes what I eat in a day and it might be just [tart eggs 00:55:48]. I might just feel like tart egg.
Guy Lawrence: Yeah, you’re just tuned in and listen to your body and if you’re hungry, you eat and if you’re not, you don’t.
Cyndi O’Meara: Yeah.
Guy Lawrence: Fantastic. The last question, what’s the best piece of advice you’ve ever been given? [00:56:00]
Cyndi O’Meara: When I was 19, I was working for my dad in Bendigo, Victoria as a chiropractic assistant. This lady from Colorado came to me. She was a chiropractor’s wife, oh, and I think she was a chiropractor as well. They were coming and they were … She was … I don’t know where I was but I remember her saying this to me, “You’re a smart girl. What are you doing in a town like this doing nothing with your life?”
She went back to Colorado, showed me where I could ski and the university I needed to go to which was in Boulder and she changed my life. I don’t know where I would be if I didn’t have her make that comment to me. That was a defining moment in my life, very … Yeah. I’m still in touch with her, Katie Felicia was her name and she works in Colorado Springs and I saw her a couple of years ago. Yeah, that was probably it.
Stuart Cooke: Fantastic.
Guy Lawrence: Fantastic, yeah. Somebody give you a little budge and it all changes.
Cyndi O’Meara: Yeah.
Guy Lawrence: Awesome, and for anyone listening to this, where would be the best place to go to get more of you Cyndi?
Cyndi O’Meara: Just changing habits dot com dot au is my website and there’s everything in there, how you get on Instagram and how you get on Facebook, how you get on Twitter feeds, how to get to the education, what foods I have, my podcasts because we do podcasts. We’ve been going 2½ years now called Up For a Chat. Yeah, it’s all there so [crosstalk 00:57:40].
Guy Lawrence: Perfect. We’ll lead to it all anyway. You mentioned a documentary. When will that be out?
Cyndi O’Meara: That will be out late March next year, so we’ve done all the filming for it. We’re not just in the editing stages and the storytelling and the story, I think it will get a lot of people thinking really about what they’re doing. That’s my [00:58:00] aim, so it’s called What’s With Weight? We have all have a website called What’s With Weight but that’s not up and running yet. That will be the end of March. Get on my feeds and I will tell you what’s happening.
Guy Lawrence: Keep everyone posted, yeah.
Cyndi O’Meara: Yeah. I’ll keep everyone posted including you guys.
Guy Lawrence: Fantastic. Yeah, let us know.
Stuart Cooke: Please do.
Cyndi O’Meara: Yeah.
Guy Lawrence: For sure. If we can help, we will absolutely.
Cyndi O’Meara: Thank you, appreciate it.
Guy Lawrence: Well, that’s it. Thank you very much for coming on the show Cyndi. That was awesome.
Cyndi O’Meara: Thank you.
Guy Lawrence: Really appreciate it.
Stuart Cooke: Yap. Take care and we hope to hook up with you in person outside of the cyber world very soon.
Watch above or listen to the full episode on youriPhone HERE.
Struggling to get a good nights sleep? Then this podcast is for you! Join us as Stu & Guy delve into the world of sleep and what top tips and hacks you can do today to begin to get the restorative sleep many people crave.
Over the past few years, Stu has been on a mission to get to the bottom of why his sleeping patterns were shot. After much research and N = 1 self experimentation he’s happy to say he’s hacked it. This podcast is about all those discoveries and how you can implement them into your life today.
For more articles on sleep, type in the word ‘sleep’ into the search field at the top right side of the page.
In This Episode:
Understanding what kind of sleeper are you
Why your room could be effecting your sleep patterns
Why you should reduce any blue light from electronic devices in the evening
Guy :Hi. This is Guy Lawrence of 180 Nutrition and welcome to today’s health sessions. Today, I’m joined with Stuart Cooke only. Stu, how are you?
Stu:Good. How are you?
Guy :I’m excellent. All the better for seeing you as always, mate.
Guy :I just put on a podcast a couple of episodes ago that the fact that we do two episodes a month. We interview awesome guests and bring them on so we can share that information with you as we interrogate them. What we’ve been discussing and what we want to do is bring in one more episode a month and discuss a topic that we feel we’ve learned along the way when interviewing all these awesome people and also like a Q and A style as well. If you do have questions for future podcasts, feel free to e-mail us through the website. Still, I’m going to pay you a major compliment now. Milk it. It doesn’t happen too often.
Stu:What do you say it doesn’t happen too often? It doesn’t happen at all. I’m ready. I’m sitting down. I mean that’s all I could do.
Guy :Ultimately, today’s topic is going to be on sleep, on getting a good night’s sleep and I think with all the guests that we have interviewed and everything that we’ve learned over the years, I still think that you’re probably one of the best qualified people to actually speak about this topic on the podcast. Now, think about that for a moment. For me to actually-
Stu:That’s a buildup mate. That is a buildup. Yeah, I hope I don’t disappoint. We’ve learned heaps along the way but, for me, self-experimentation and dabbling in all of these different avenues is the way that I have found that impacts the …
Guy :Exactly. N=1, right? I can vouch because I had to work with you when you weren’t getting much sleep. It was pretty painful but now, you’ve, I think, cracked the code to a degree especially on yourself. Let’s get into it. The first thing I want to …
Stu:I’m going to stop you right there.
Guy :Right. Go on then.
Stu:Before we [00:02:00] start, I’d just like to tell you that it’s a hot day in Sydney and I’m recording this podcast from home. It’s 10:20 in the morning. It’s already 35 degrees and I’m sitting in a sunroom. If I start to sweat, it’s not because of the questions. It’s because I’m very hot and sticky.
Guy :Or if you pass out.
Stu:Or if I pass out, yeah. It’s not because I’m tired. It’s not because I didn’t get a good night’s sleep. It’s because it is hot.
Guy :It is. I’ve just turned the fan off so it’s not going to affect the microphone.
Stu:It was noisy before, yeah. It’s all good.
Guy :I’m in the same boat but that’s okay. All right. First question to raise, mate, is sleep. How important do you think it is in everything else that we discuss on the health spectrum?
Stu:Personally, I would go as far to say that I think it’s the most important facet of our health. When we give our workshops and our clean-eating programs, we talk of health as pillars. You’ve got nutrition, exercise and mindset but sleep is the biggest pillar of all. It holds everything up. Without sleep, it almost doesn’t matter what you’re eating. It doesn’t matter how you’re exercising because you’re not accessing the recovery and restorative processes that happen overnight when we can rest, repair and wake up feeling energized and ready to go. Without sleep, we really, really do start to crumble.
Guy :Yeah, it is vital. The words hormonal and metabolism disruption spring to mind. That is a sentence I’ve pulled out to get ready for today. The other thing I want to mention is, because I’ve been writing a future post and I know this doesn’t apply to you but it will apply to many people especially if they’re just trying to lose a little bit of weight, that lack of sleep is a really good way to inhibit weight loss [00:04:00] essentially.
Guy :The questions we get all the time are, “How come I’m doing everything and I still can’t lose weight?” One thing a lot of people don’t look at is the quality of their sleep.
Stu:That’s right. Overall, from a health perspective, we want to reduce inflammation. I mean that’s the number thing that we want to try and reduce from a health perspective. If you’re not sleeping, you’re not repairing. You are not going to be reducing your inflammation. It’s just not. You’re going to feel crappy. You’re going to feel lethargic. Your mind doesn’t work quickly. You’re memory will go to pot, skin health, everything.
Guy :The next thing I want to raise, mate, which I know you’re big on is the different types of sleepers because there’s different problems with the quality of the sleep that you could have. I think they’re good to highlight first.
Stu:Yeah. We’ll just touch on those workshops again when we’re generally talking to a room of anywhere from 50 to a 100 people and I ask the question, “Who sleeps well?” Very, very few hands go up when I ask that question. Question number two, “Who has a problem getting to sleep?” Half the room. “Okay. Who has problems staying asleep? Who sleeps all the way through the night and wakes up feeling rested?” Again, half of the people. The other half of the people wake up during the night. Everyone seems to have issues. Very few people I know truly out like a light and wake up feeling amazing.
Guy :If I listen to this and you’re going to be in one of those categories, you’re struggling to get to sleep or you do fall asleep and then you just start waking up in the middle of the night for no reason. What would be the best way to hack the tips that you’ve learned over the years? Should we segment them, too, and start with the people or did it cover …
Stu:I think so. Some of them will cross over. I think we’ll just start [00:06:00] with the people that struggle to get to sleep in the first place. [inaudible 00:06:05], there are probably people that struggle to get to sleep and wake up during the night as well.
Guy :You get the shit sandwich.
Stu:Yeah, exactly. Let’s stop there because, I guess, from a sleepy-time perspective, we want to figure out how to get to sleep first.
Guy :All right. You were struggling with sleep big time at one stage and then you started delving into it. You followed the snail trail. It’s quite hilarious because I’ve seen you try pretty much everything.
Stu:I have. I’ve experimented with almost everything under the book. Everything. We’re touching a few things today.
Guy :What was the first thing you started to delve into?
Stu:This is a left field one as well.
Guy :I wouldn’t expect anything else from you, mate.
Guy :What is EMF?
Stu:Electromagnetic field. Essentially, what it is is the magnetic fields that we are surrounded by in a bedroom, for instance. It might be that you’re sleeping next to an alarm clock that’s plugged into a wall. You might have an electric blanket and not that I want to use that right now but that can plugged in. It could be a fan, TVs, wires running under your bed, things like that. All of these electrical devices …
Guy :That are being powered.
Stu:That are powered, plugged in are proven quite rightly so to generate an electric field and that electric field can interfere with our body’s electric field. Some people are much more sensitive to it than others. Some people, it doesn’t affect. This takes us back to when we went to a seminar many years ago and met a lady called Lyn McLean and she was from EMR Australia which I think is electromagnetic [00:08:00] radiation Australia. She’d written a book and I was just intrigued about this facet because everyone talks about food, exercise, mindset and stuff like that. She was the only lady that was actually speaking about something that I hadn’t heard of before and I didn’t know anything about. Anyway, we had her on the podcast. If you want to know a little bit more about her after this, head to the podcast and find out more.
Guy :It’s fascinating.
Stu:Very, very fascinating. After the podcast, we were lucky enough for her to come to my home because I had trouble getting to sleep and also staying asleep as well. She said, “Well, let’s just have a little look about how your home is set up, whether you’ve got any magnetic fields that might be interfering with your body, your sleep patterns and things like that. First off, I thought, “Okay.” You take it with a pinch of salt.
Guy :I remember the day she turned up like a ghostbuster. She had all these tools and instruments.
Stu:She turned up like a ghostbuster and I do have a device. I’ve got props today so it’s kind of cool. For everyone listening or watching on YouTube, I’ve got a few props to show you. She went around the house with a device called a Gauss meter which reads magnetic fields. Essentially, what she was doing was she was putting this Gauss meter. I’m going to show you. This is a Gauss meter right now. I’ll switch it on. It looks like that, 00.1. I’m okay.
Guy :There’s no electricity field coming out of you, mate, basically.
Stu:Not at the moment, just hot air. She wanders around our house like a ghostbuster, literally like a ghostbuster, waiting for this thing to light up and give readings. She went away and we had determined that the magnetic fields in my bedroom were a little higher than normal but nothing to be too alarmed about and essentially [00:10:00] went around the house and showed me that when she turned on the oven, this thing went through the roof. It has this huge magnetic field but we were kind of okay.
I thought, “Well, this is really fascinating.” I bought, I purchased a Gauss meter on Ebay. It cost me like 50 bucks. I was just playing around with it one night and I was just looking at different parts of the room to try and find the lowest readings because I figured, “What if I could move my bed into an area of the bedroom that has super low readings from a magnetic field perspective?” I was moving this thing around. Ideally, you want to try and get something under an 0.2 when we’re talking about magnetic fields. MilliGauss is the term.
It was about 7 o’clock in the evening. It was dark. It was in the winter. It was dark outside. All the lights were on and we live in an apartment lot, first floor. I was moving this device around, put it on my pillow. It was like an 0.1. I move it over to my west pillow, an 0.2. That’s fine. A little bit high. I didn’t tell her. It doesn’t matter. Then, I moved it down the bed, kind of where my abdomen would be and it shot out to 90. I just thought, “What? This is ridiculous.” I moved it to the right, an 0.2, an 0.3. Moved it to the left, got an 0.1. Moved it right into the middle, it’s like 90 and climbing. I just thought, “This is ridiculous.”
Then, I did a little bit of investigation and realized that … I went downstairs and in the foyer of the apartment, there’s this huge ceiling lighting rows with about four or five different lights coming on. At 7 o’clock, it automatically gets turned on, creating a huge magnetic field of 90 plus. Alarming, I guess, so I moved the bed. I moved the bed to the other side of the room, the [00:12:00] really high magnetic field on the floor well away from where I slept. It could be psychological, I don’t know, but I had a better night’s sleep that night and from that point forward, my sleep came up by 10%.
Guy :Yeah, there you go. That’s EMF, right?
Guy :My first question to you before we move on to EMR … I’m thinking, you’re thinking mobile phones, isn’t that right? Just a little [crosstalk 00:12:24].
Stu:Kind of, yeah. I guess touching on EMF, [inaudible 00:12:27] with everything in your room.
Guy :With that story in mind, this gentleman’s, “Shit. I live in an apartment.” What’s a quick fix? How can they test it? What would you recommend them do? Buy a meter?
Stu:First up, you can look at the electrical appliances in your room. If you’ve got a clock radio, a TV or an extension cable running under the bed, things like that, ideally, in an ideal situation, you switch these things off at night and you unplug from the wall. You pull them out so you are minimizing …
Guy :If you then understand, I guess, I’ll expect that this cable’s running down through the wall because that’s a classic behind-the-head probably feeding a light switch or a light outside.
Stu:Yeah, it’s funny you should say that. I remember we were at a workshop somewhere I can’t remember and spoke to a lady. She had seen the podcast of Lyn McLean and she said, “I’m really intrigued about this. We’ve just moved into a new home and my son can’t sleep.” He was 8 years old. He really can’t sleep. I told her the story in depth and said, “Just check his room carefully. Check to see what is on the other side of wall where he sleeps, things like that.” She sent me an e-mail a week later and said, “We realized that the fusebox for our property was directly behind the head of my son on the other side of the wall. We moved his bed, he sleeps again.” Again, some [00:14:00] people are really sensitive to it. Other people are not affected at all but it’s a strategy. If your sleep isn’t optimal, consider it.
Guy :Consider it. Okay. Take the messages, unplug everything, make sure there’s no power sources near you and if you want to go a step further … What’s the meter called again? Can you show them?
Stu:It’s called a Gauss meter. This is a Tenmars. I paid about 50 bucks for it. I got it on Ebay. Yeah, you can play ghostbusters with it.
Guy :Cool and go around the house.
Stu:Have a little look around. Incidentally, if ever I’m out in a hotel, away at the weekend, I’ll unplug the clock radio and I’ll unplug the bedside lights.
Guy :Yeah, I always do that to everything.
Stu:Before I go to sleep, I just do. It’s one of those things.
Guy :Moving on from that then, the other question we always ask when we’re doing a clean-eating workshop is who charges their iPhone at night, uses it as an alarm clock and then have it sleeping by the head? A huge number of people stick their hands up.
Stu:Yeah. There are two things that are happening there. One is EMF. It’s plugged into the wall and it’s charging so it’s creating an electromagnetic field. That’s EMF but EMR, it is also creating electromagnetic radiation because it’s talking to the cellphone tower. It’s just what they do. “I’m here and just checking you’re there.” It’s ready to take calls. That EMR can have impact on our health as well. It can interrupt the sleep. Again, another post on our blog, “Mobile phones making you sick”, things like that. There are strategies that you can do just to [crosstalk 00:15:51]
Guy :With the mobile phone, I do use mine as an alarm clock but what I do is I never charge it at night and I always have it on airplane mode. [00:16:00] Then, I always have it beyond my reach as well. When the alarm goes off in the morning, I physically have to move, get up and actually turn it off.
Stu:That’s right. Airplane mode, far better, super safe. You’ve turned it off. You’re not going to get incoming calls for one like in the middle of the night, disrupt your sleep. You’re not going to get text messages coming in but airplane mode, sure. If you’re going to use it as an alarm clock, do it. Hopefully, when you’ve got all these hacks in place, you won’t need an alarm clock because you’ll go to bed at a similar time, you’ll wake up at the same time. I don’t use an alarm clock and I wake up at the same time everyday.
Guy :Yeah, very late.
Stu:Yeah, 2 AM.
Guy :All right. While we’re on the techno stuff then, let’s just stay tech and we should go into blue light.
Stu:Yeah. Let’s go into sleep hygiene – creating a routine that gets us in the right mindset to sleep.
Guy :Yeah. With your age, too, it gets much easier as you get older because you just …
Stu:I just nod off phone conversations. That’s what happens. It’s one of these things. We live in a society now where we’re wired all the time. We’re constantly answering text messages, checking Facebook and social media. We’ve got e-mails 24/7. We multitask. We’re watching TV and we’re checking the iPhone, see what’s happening. We’re always on. We’re totally on all the time and that makes it really hard then to just switch off when you think, “Right. I’m ready for bed now” because your mind doesn’t switch off that quickly. It’s still racing.
Essentially, what we want to do is get into a sleep routine. Where mobile phone’s a concern, they’re not going away. I love this thing but I also hate what it does at the same time, given the fact that it’s always with us [00:18:00] to a degree, interrupting, messing with our free time, screwing up our sleep. Seven o’clock in the evening, this thing is off. It’s just switched off. Try and call me, forget it. Use the landline if you’ve got my number. That goes off and as much as it’s a kind of blue light, and we’ll get into that in a minute, I’m glaring at this screen and that’s interrupting with stuff and I’ll explain that in a minute, it’s mental stimulation.
Towards the end of the night, we want to decrease mental stimulation which is why people say, “Read a book. Listen to some music. Turn off the TV in good time.” Really, as part of this sleep routine, we’re starting to wind down. We’re starting to turn off all of the bright lights in the house. We certainly don’t want bright lights in the bedroom because we want to promote the sleepy hormone which is melatonin. Ideally, we want nice high levels of melatonin in the evening before we go to sleep because that helps us get to sleep and it’s really, really easy to disrupt melatonin. Blue light is one way of doing it and when we say blue light, it’s part of the spectrum of light. Blue light pours out of our iPhones …
Stu:iPads, our TVs, our laptops, bright lights in our apartment as well.
Guy :Probably the worst thing you can do is watch something while laying in bed, trying to get to sleep because you can’t sleep.
Stu:Even more so on your mobile phone because that thing’s streaming out light. If you cannot separate yourself from your mobile phone, you could do a couple of things. You could turn the brightness all the way down. Around 7 o’clock, if I’m checking a few things, my brightness is at zero. [00:20:00] I can still see everything fine. I just turn it back up in the morning. There is another hack that you can do if you really are attached to these things. We can wear blue light-blocking glasses, another prop.
Guy :You got them. Put them on, man. I brought mine, too.
Stu:You do realize that we look like a couple of geeks. It’s probably ridiculous, something like a Joe 90 or Thunderbirds, [inaudible 00:20:28].
Guy :You look ready for [inaudible 00:20:30].
Stu:It’s the most amazing-
Guy :Everything’s changed, color-wise.
Stu:Everything changes color and in the evening, it stops blue light into our eyes which apparently is the main receptor for melatonin. All we need to do is take a huge hit of blue light and melatonin just slowly decreases and it makes us more alert because we think it’s daytime, that kind of thing. Blue light. If I’m going to watch a movie, I’ll wear my orange glasses. You feel ridiculously calm 5 or 10 minutes after.
Guy :I thought you were going to just say you feel ridiculous, full stop.
Stu:You do feel ridiculous, comma, and really calm.
Guy :All right. There is one other option which if you using your laptop or your iPhone, if you don’t want to wear the glasses.
Stu:You don’t want to wear the glasses and there’s no reason not to apart from vanity. Yes, you can install a plugin and that’s called f.lux, F. L-U-X. It’s not one word. F. L-U-X and what that does is that adjusts the color palette, your screen color values on your monitor or your iPad. I haven’t found an app for the iPhone but I think there’s one on Android that you can do. It makes everything orange much like the blue glasses so you can continue to use it. While that’s a good thing, [00:22:00] that’s also a bad thing because you are still mentality stimulating yourself by using these things.
Guy :Yeah but I guess if you’re watching a brain-dead movie or something …
Guy :If you’re working …
Stu:If you’re working, do that. Wear your glasses. Switch off …
Guy :Sometimes, believe it or not, Stu won’t believe this but I’ll work back until 6 or 7 at night carrying the flag for 180.
Stu:Absolute nonsense. You’re probably some twisted, downward dog maneuvering in your lady’s tights.
Guy :I’ll use f.lux. It automatically adjusts as time gets on which is great. As it’s getting darker outside, it starts removing the blue light from it.
Stu:It does. You set your location. Currently, I live in Sydney, Australia and it knows. “Okay. It’s 7 o’clock at night. It’s going to be getting dark so we’re going to tone down those colors.” That’s a really good strategy.
Guy :It’s awesome. It’s amazing. I recon that’s a biggy. The other thing is if we then take that into where you actually fall asleep in terms of light, the one thing I want is obviously the darker the room, the better because that inhibits your melatonin production, right?
Stu:It does. I don’t want to go too crazy on caveman days but obviously, we’re surrounded by light and noise, interruptions. Even a street light pacing through your curtains onto your face can affect the body’s production of melatonin. Really, as dark as we can is ideal and as quiet as we can. Just talking about that sleep routine with light as well, if you’re a light sleeper and you’re awoken by noise, use earplugs, another prop.
Guy :I tried that and I struggled because it felt like all of a sudden, I was underwater.
Stu:Get used to it. Get used to it. This [00:24:00] would be right up there on the chart of things that have made such a difference to me. They do. I use these ones that are a little bit like Bluetech. They’re very squishy. They’re not like the build-us ones that are foam and you squeeze them. Then, they get fatter again and [inaudible 00:24:18]. I don’t find them to be very useful at all. These ones, I twirl them round and play really long and pointy, shove them as far in my ear as I can, stuff it all in. Yeah, it feels a bit weird. You put your head on the pillow and you can hear your pulse. Your whole body becomes your pulse but you can’t hear anything.
I’m a very light sleeper. I’ve got three young girls and all three, raising them. You’re kind of on tenterhooks. “Do I have to get up?” I’m a light sleeper but this gives me the edge now. I can sleep through stuff that before would’ve woken me up and I’ve had countless times where my wife is like, “God. Did you hear the neighbors? Did you hear the car alarm?” I just smiled and said, “I can’t even hear what you’re saying now. I can’t hear you. I’ve got these in.” It’s a strategy. Try it.
Guy :Do you wear an eye mask?
Stu:I wear an eye mask not during sleep but I have one by the bed. If for any reason I wake up at 5 o’clock, 6 o’clock, it’s that period where we’ve had enough sleep but we don’t want to get up. It’s getting to get light and you can see some light coming in because it’s so sunny out there. I’ll put the eye mask on and it helps. Sometimes, you get to these fancy hotels and for some reason, they don’t have curtains. They have these silly blinds and they don’t really block out very much light. Yeah, in that instance, I might slip an eye mask on. You’ll probably wake up and it’ll be around your neck.
Guy :Yeah, the darker the room, the better. Interestingly enough, I’ll just mention [00:26:00] because I’ve just moved. The new place we’re in has got these fantastic blinds that hug the side of the window, you pull down and it’s really dark. If I wake up in the middle of the night, I’m like, “Where the hell am I?” It’s just like a cave in there and I’d noticed the difference because I used to have that piercing street light creaking through. It makes a difference.
Stu:All of these things, it’s a sleep toolkit. All of these things might give you 5% extra sleep quality but those toolkits are critical and they all add up. When we go back to our point that sleep is the most important pillar for your health, then let’s do everything we can just to increase that sleep quality because you can wake up feeling jetlagged. I had a whole period of that where I was like, “I am so tired. My eye sockets hurt. They are aching I’m so tired.” I struggled to sleep in the days. If I didn’t need to try and catch up on sleep, it just doesn’t happen. You just can’t do it. You cannot do it. Everything you can do, yeah. iPhone, earplugs, [crosstalk 00:27:10].
Guy :So far, we’ve covered then the power points. iPhone by the head, just do not do that. We’ve also then looked up blue light. You’ve got the sunblocker glasses. You’ve got the f.lux. F …
Stu:F. L-U-X. Just Google that term. It’s free.
Guy :You can get the app for your phone, for your iPad, for your laptop, for your desktop, whatever it is. Got that. Then, moving into sleep hygiene. Then of course, blackening the room if you can. Earplugs, eye mask.
Stu:That’s right. Just tackle all the things that you think could be causing you a great … A lot of us in the city live in apartments. Apartments can be noisy and noise is something that could disrupt your sleep. [00:28:00] Just work on these things. If there’s light, noisy and [crosstalk 00:28:03], work to it.
Guy :Don’t worry about what you look like because a quality of sleep is way better than …
Stu:You’re going to look a damn sight worse if you haven’t slept very well. Work to it.
Guy :All right. Moving on, which hack do you want to tackle next?
Stu:Let’s talk about diet.
Guy :Okay. You could be listening to this and eating pretty badly, right?
Stu:You could be. You could be.
Guy :We’d like to think that our listeners wouldn’t be. They’d be dialed in to their nutrition.
Stu:Quite possibly. There are some minerals that can impact our sleep quality. If we’re deficient in things like magnesium and zinc, which we could be if we’re in a processed diet, not getting green leafy veggies, green smoothies and beautiful sources of fish, meat and things like that … You could be deficient in vitamins. One of the first things or supplements that your doctor, nutritionist, naturopath, health professional may suggest that you take is magnesium. It’s, “Well, have you tried magnesium?”
Guy :It is the most required mineral in the body, isn’t it? That’s the mineral we use the most, magnesium.
Stu:I don’t know.
Guy :It is.
Stu:It could be. You know more than me on this. Yeah, I don’t doubt it. With magnesium, like anything, food or supplement-related, there is a huge plethora of options out there. You’ve got citrate, bisglycinate. You’ve got magnesium stearate and a whole range.
Stu:You’ve got so [00:30:00] many of these. Which ones do we try now? Now, look. I’ve tried them all. I always look for fillers in my supplements. I just want to make sure that it’s not filled with all of these chemical nasties.
Guy :Pat it out, yeah.
Guy :Which type of magnesium do you take?
Stu:Magnesium bisglycinate. This is what I take. It’s the cleanest form that I could find. It’s actually really well-priced. No yeast, wheat, gluten, soy, milk, egg, fish, shellfish or tree nut. Those are the things that could just prompt inflammatory response in the body. If you’ve got an allergy to shellfish or wheat and gluten, stuff like that, you just don’t want that stuff happening in your body and I have tried almost every single magnesium supplement out there from the very cheap to the very, very expensive. This was very affordable and I just have a spoonful of that in water at about 8 o’clock or something like that before I go to bed.
Guy :Another thing that I’ve tried that I find effective, I’m sure you’ve tried it, is an Epsom salt bath.
Stu:Yeah, exactly, just not today. It’s too hot.
Guy :You should just brush it all over you right now. Your pores will probably soak it up.
Stu:Yeah, like rouge. [inaudible 00:31:28] just puffing my cheeks. That’s right. Another great way to get magnesium into your body which is really good. From a supplement perspective, I’ve dabbled with zinc, magnesium. This magnesium works really well for me.
Guy :I will add as well. If people are exercising a lot, they put more demands on their body. This is what I’ve come to conclusion with all the [inaudible 00:31:53]. That means they should be even more dialed in with their nutrition which doesn’t always happen [00:32:00] because ultimately, exercise is a form of stress, right?
Guy :I think you can accelerate deficiencies in your body if you’re exercising a lot and not being proactive to making sure you’re having enough magnesium, zinc, all the main minerals, vitamins and nutrients to recover, right?
Stu:All of the [crosstalk 00:32:19] is health recovery.
Stu:[inaudible 00:32:22] podcast with Mark Sisson and he came out with a stellar quote. I think it was along the lines of, “You don’t get …”
Guy :”Fitter and stronger …”
Stu:”Exercising. You get fitter and stronger recovering from exercise.”
Guy :That’s right.
Stu:If you’re not eating well and you’re not taking care of yourself, you’re not sleeping well, you’re recovery is going to be crappy and you’re not going to see the benefits of all this hard work that you’re putting in in the gym or out on the streets.
Guy :Yeah. That would be the main supplementation you’d say, the magnesium, right?
Stu:Look. Again, we’re so unique. If you’re really concerned that you might be deficient in anything, go and get a blood test and get your vitamin panels done. I take zinc as well. I had my last trip about a year ago to see a naturopath. I realized that I was super deficient in zinc. Really, really strange. I eat a mountain-full of sardines and these beautiful little fish that should help me. It’s the way that I am made up. I just supplement with that.
Guy :It’s good just to go and just get a bit of advice and get tested. You only have to do it once and then it could be the simplest thing though just by being deficient in a mineral or a vitamin. By just simply supplementing that, it can make a huge difference.
Stu:Exactly but if you don’t know, you can’t do it. We need a set point to measure everything that we do by. Yes, go and get a blood test. [00:34:00] It costs you next to nothing and you will know. Then, you can work on that and in 6 to 12 months time, get yourself another blood test and see whether what you’re doing is really working for you.
Guy :From that point, should we now move into cortisol, overexercising?
Stu:Let’s just touch on food. One last thing I’d like to say is another little strategy that I work on … Again, going back, everybody’s radically different. We had genetic testing done. Again, on the blog, you can read about it, all the results and what we had done. It was found out that I have something called a whippet gene – super, super fast metabolism and I cannot put on weight for the life of me. It means that I’m always processing, metabolism is always really high. I was waking up in the middle of the night about 3 o’clock quite frequently and almost like, “Bang! I’m switched on.” I’ve got a surge of cortisol, adrenaline’s high. I’m in fight-or-flight mode.
I listened to a great podcast and a couple of guys were discussing that it could just be that your body is running out of fuel. If you’re that type of person, you’re wired, you’re super active, you’re burning a lot of fuel, you might have eaten dinner at 6, 7 o’clock, comes 3 o’clock in the morning, your body might be begging for some more fuel unless you’re fully fat-adapted so you can start to-
Guy :We’ve mentioned many times that you eat like a horse anyway, right?
Stu:Without a shed of a doubt, I’ll eat at least twice what you eat. I cannot put on weight. I weigh 70 kgs, irrespective. I eat good food but lots of it. Before I go to bed, there’ll be a couple of things that I do.
Guy :Which you’ve been implementing more recently, right?
Stu:Yeah, over the last 6 months, again, just to try and get that extra [00:36:00] percent on my sleep quality. Last night, just a slice of smoked salmon and a spoonful of avocado. I’ve got protein and fat in there and that works really well. Alternatively, I actually boil up some quinoa and I mix it with coconut cream, put some cinnamon in there, mix that together and I’ll have a little bit of that before I go to sleep. Yeah, it helps significantly. When I don’t do it, the chances of me waking are much higher. If you’ve trained really hard that day, just think about getting maybe a few more carbohydrates in the evening. A lot of us now fear carbohydrates but that could be playing havoc with the hormones as well. Again, we’re all very different in body type. Some people just don’t need to eat after dinner. I do.
Guy :Yeah but I guess if they generally got a high metabolism and they can start to feel themselves going hungry … Some people don’t want to eat a heavy meal either before they go to bed. You could do a smoothie, I suppose, so it’d be liquid.
Stu:Absolutely. You could have a really beautifully nutritious smoothie. Get some nice fats in there as well. You could eat earlier. Like I said, I have a slither of smoked salmon. I mean that’s not heavy at all and I’ll have that half 9, 10 o’clock. A little bit of avocado and that just keeps me going. Experiment. We’re all different. You know how you feel. That just made perfect sense to me when you wake up and you’re on because your body says, “There’s no fuel. What am I going to do? Quick! Wake up! You’re starving.” Of course, [inaudible 00:37:44] but just something that worked for me. I’ve heard many people talk about it.
Guy :I do wonder as well because I know there’d be a lot of people that exercise quite a lot listening to this especially in the crossfit community. One of the other things we see quite often [00:38:00] is that people go right, “I want to start eating cleanly” and they start cutting out certain foods like grains or processed carbs and all the rest which is great. They contain a lot of energy but then they don’t actually eat enough food through the day to replace the energy that they’ve removed.
Stu:Yeah, so it can play havoc with your hormones especially cortisol. Cortisol is another one which is so critical to get cortisol right from a timing perspective in your body. Cortisol is our stress hormone and ideally, cortisol needs to be nice and high. It’s highest in the morning so we’re up, we’re ready. During the course of the day, it slowly pitches down in a graph, all the way to being at its lowest when we’re ready to go to bed.
There’s a cortisol and melatonin axis where your melatonin needs to be in sync with the way that your cortisol patterns are. Typically, when cortisol is really high, melatonin is really low. If we’ve got really high cortisol in the evening, maybe because we’ve just done a super crazy workout at 8 o’clock in the evening and you haven’t eaten so well during the day, then your melatonin is going to be low. Cortisol is going to be fight-or-flight as well. We’re going to feel wired. It’s going to be really hard for you to get to sleep.
Guy :I raise that as well because I’m going to push our 180 here for a sec, mate. I spoke to a lot of crossfit athletes because we’re just launching into the States and I wanted to get feedback from all the guys using the 180 Superfood Journal Australia. They all said the same thing. The guys that are really on top of their game with their nutrition and training were, “I can’t get enough calories in.” What they would do in [00:40:00] would probably have a smoothie which is easy, it’s liquid, in between the meals that they were eating. That could be two a day. Instantly, their energy rose because they’re now having enough clean nutrients to get them through the day and that’s going to affect the hormonal response, right?
Stu:If you’re actually in the gym, you’ve got to make sure you’re eating. That’s one of these things. People, “I’m going to go on a weight loss regime and I’m going to go so hard out with my high-intensity cardio or whatever I’m doing, pound the streets for hours, hours and hours. I’m going to restrict my food.” Chances are you’re going to affect your hormones in some way, shape or form. Cortisol being a stress hormone is one thing that you want to try and get in balance.
Just to give you an idea, whilst we’re talking about cortisol as well, timing, exercise and things like that, I radically changed the way that I timed my exercise. I’ll show you a little bit of a graph here for everybody that is on YouTube. Tell me whether you can see that.
Guy :Yup. You’ve got a green line going down.
Stu:That is your ideal cortisol profile.
Guy :What? The green?
Stu:The green. In the morning, nice and high. At 10 o’clock in the evening, this should be nice and low. Can you see what’s happening to me?
Guy :Yeah. If your listening to this in iTunes, basically think of just a simple graph and you’ve got a green line that’s gently making it’s way down and then you’ve got a black line that’s going in the completely opposite direction, almost vertical.
Stu:Yeah. I had a cortisol test. It’s a saliva-based test. It’s called wired and tired. I was super, super wired and super tired at night. I couldn’t get to sleep. I was just waking up at midnight and I was switched on. I just [00:42:00] realized for me that I didn’t clear cortisol very well. I was 50 times the limit at midnight than I should’ve been which is an alarm bell for your health. I pulled back on my exercise. I used to exercise 5, 6, 7, 8 o’clock in the evening and I pulled that through to mornings. With diet and a few other strategies, adaptogen herbs as well, things like that, I have addressed this and now feeling so much better.
If you’re training like a gun and you’re having problems getting to sleep, staying to sleep, you might think, “Well, if I’m doing that kind of 7 o’clock, 7 PM class, why don’t I try and do maybe the 7 AM class instead?” Just see whether that works because our cortisol levels typically should be much higher in the morning.
Guy :Another thing that springs to mind and often back is the complete opposite. There’s people that are not being active enough as well.
Guy :You could be one of these people that’s just spending a lot of time sitting down in your chair all day in front of the computer, commuting to work and there’s not a great deal of movement. Sometimes, you’ve got to get the body moving. You were talking about playing with the kids all over the weekend and you were really sore the next day because you were using your body in ways.
Stu:Yeah but I slept well. Again, you’re being mindful of how active you are. When we are active throughout the day, personally, I sleep better. With the smartphones, maybe there’ll be a free pedometer app that you can pull in, plug in. See how many steps your doing. See how much you’re moving. You could purchase one. Again, these things are 5, 10 bucks. Have a reference point. “How am I moving? When am I exercising? What am I eating? How is my sleep?” [00:44:00] All of these things. Do you find that if you do walk from the bus stop to work every morning or use the stairs up and down, is your sleep quality any better? Certainly, try and move because we’re so sedentary right now, sitting down all day. It just isn’t the way we’re supposed to be.
Guy :Okay. Moving on from that, we’re more from food to exercise. What about any herbs? Have you looked at anything like that that have helped [crosstalk 00:44:33]?
Stu:Yeah. Again, there are so many. Valerian root, you’ve got you’re teas, you’re chamomiles. You’ve got things like Ashwagandha, adaptogen herbs, all of these things. These sleepy-time teas, they can help. Caffeine, obviously, switch all that kind of stuff off after 2 PM ideally. If you like hot drink in the evening, I would recommend more of a sleepy-based tea. Chamomile is great. They’ve worked for me. I tried all the herbs under the sun. It’s only really the teas that seem to be that much of an effect. Again, we’re all very unique so you can try. I’ve tried all of these, even crazy herbs out there that you can hunt down the root of some crazy tree in the Amazon that’s supposed to make a wonderful sedative brew. It didn’t work for me. It takes a lot. Yeah, chamomile tea works for me.
Guy :Okay, fantastic. Is there anything else we’ve missed? Vitamin D is the one that I thought about.
Stu:Of course, yeah. Vitamin D is supposedly the master hormone, isn’t it? I mean it’s one of those things that many of us are deficient of right now because we’re [00:46:00] fearful of the sun, first up. Slip, slop, slap. “Get out of the sun. Oh my God! It’s going to burn you”, that kind of stuff. We do need it. I try and get 30 minutes exposure everyday to the sun if I can. I understand not everybody can do that but as long as you get out there and you get some vitamin D. Even around midday, I’ll get 30 minutes and then I will cover up. Just don’t burn yourself. Again, very, very important to get some vitamin D.
Guy :Vitamin D deficiency, it could play a role as well, right? Again, something you go to get tested in.
Stu:Yeah, get tested. See how you feel. It’s part of my strategy for everyday. I do everything I can to sleep well as much as I can. Hydration, I drink as much water as I can. Stay away from the energy drinks and things like that. They will not help you at all. They’re loaded with all these crazy caffeine, taurine and God knows how many teaspoons of sugar, up to 20 plus in some of these cans which are going to send you haywire. They’re going to screw up your hormones and certainly won’t do anything for weight loss. Just hydration, water, herb teas, things like that. People often think a glass of water wine before bed really helps you relax and wind down. Scientifically, it’s not the case.
Guy :Alcohol, I find a stimulant.
Stu:It depends. This glass of red wine before you go to bed, you feel really sleepy but it has been shown to inhibit the quality of sleep. You don’t go into the deeper phases of sleep that we need.
Guy :That’s what I wanted to mention. Now, this is an absolute useless tip because I had no way how to implement it anyway but what I did learn is that the main brain waves, you’ve got beta or high betas like when you’re overanalyzing, you might be worried and so the brain operates that. Then, you’ve got beta which is your awake state. Then, you go closer into alpha, [00:48:00] theta and then the deepest, delta. Do you like that? I’m just rattling this off. It is in front of me but nobody knows that.
Stu:I don’t know whether it’s true but I’m sure it is if you’ve done extensive studies.
Guy :For you to have a really restorative late night’s sleep, you need to do the full cycle right through down to the delta and back up. It happened to me a couple of nights ago because I slept all the way through but I always felt I was never really … Sometimes, I’ll fall asleep and I’ll wake up the next day and go, “Oh my God. Did I actually sleep?” I was out for the count. If you don’t go into the deep restorative sleep, you can actually sleep longer but still feel like crap because you’re not getting into delta which is amazing.
Stu:Yeah, absolutely. All of the things that we’ve spoken about today can affect that, can stop you from reaching that. We’ve got restoration happening in the body, detoxification, all of these pathways, clearance pathways to clear everything out and prepare us for the next day so we wake up with vigor and a spring in our step.
Guy :Exactly. If you want to sleep in all the way through but still feel like you’re not getting rested, it might not because you’re hitting delta.
Stu:That’s right. Sneaking glass of wine or two to calm down after that hectic day will inhibit that in some way.
Guy :There you go. That tip was valid. It wasn’t just good table conversation having dinner wine.
Stu:No, exactly. We’re to discuss it over a glass of wine. I would say there are a whole heap of these things. We’re going to get these transcribed for all of you that want to go through it and not listen to it. You can read it and pick out some tips. Find out what works for you. We’re all radically different but all of these things are part of my toolkit. The best night’s sleep are always my goal state.
Guy :Perfect. [00:50:00] That’s it. Let’s quickly recap for everyone and then we’ll say goodbye. All right. This recall is like the memory game now, isn’t it? It’s EMF, EMR.
Stu:Yeah, sleep routine stuff. EMF, EMR, mobile phones, electricity, stuff like that.
Guy :Unplug it all off, yeah.
Stu:Yeah, going into blue light, devices. Again, switch it off. Try and stop that blue light from interrupting your natural melatonin production.
Guy :Then, you could use the glasses.
Stu:Orange glasses, yeah. Joe 90, Thunderbirds.
Guy :f.lux, the app f.lux.
Stu:Pull f.lux, the plugin. That’s right. Nice and dark in the room.
Guy :Sleep hygiene.
Stu:Sleep hygiene. Again, quiet earplugs, try it. Eye mask, try it if any of those things are bothering you.
Guy :Yeah, clean up your diet.
Stu:Clean up your diet. Make sure that you’re hydrated.
Guy :If you don’t know what that means, there’s about 50 other podcasts you can listen to that’ll help.
Stu:Exactly, yeah. Hit the blog and the podcast. You’re right. You’ll certainly find that.
Guy :The eBook. I don’t know if you’d read that but I like it.
Stu:There is an eBook there. Again, we touched on diet, hydration. Make sure you’re properly hydrated, not through caffeine and energy drinks. Obviously, cup of coffee in the morning, great.
Guy :If you are a freak like Stu in terms of calorie consumption and you struggle to put on weight, then you’re struggling to get asleep, have that extra meal just before you go to bed. That can be, I don’t know, sardines like Stu said. Did you say sardines or was that salmon?
Stu:No, I like sardines for breakfast.
Guy :Yeah, right. Jesus Christ, [crosstalk 00:51:35].
Stu:It’s a twist of routine but I love it. Yeah, just mix it up. Get a little bit of fats, protein, a little bit carbohydrates. Figure out what works for you.
Guy :Exactly. Then, you could be overexercising.
Stu:You could be exercising at the wrong time.
Guy :Yeah. You could be undereating. We suggest like increasing the calories in between the meals and to do it cleanly.
Stu:Support your hormones.
Guy :Yeah. [00:52:00] That can be in the shape of whatever’s the easiest way to do it. We recommend the smoothies but that’s our biased self. Then, there’s underexercising.
Stu:Yes, get mobile. Just make sure that you are actually doing stuff. Then, we’ve got these [crosstalk 00:52:17].
Guy :Yeah, work at the sweat once in a while. Just get into it.
Stu:Yeah. I wrote a blog post about this and I think it was the sleepy-time one. No, it was the 5 unusual things that I do for better health or something on those lines. You’ll find it on the blog where I tell you about my, I think, 6-minute exercise routine. If you have that excuse, “I just don’t have time”, I’ve got a routine for you that will take 6 minutes. Bang! It’s a beautiful routine.
Guy :Revolutionize you.
Stu:Certainly, do something. If you haven’t got time to exercise, then drop us a line because we can tell you about all the things that you can do in under 10 minutes.
Guy :Just to get that response, right?
Guy :Then, there was the glass of wine a night inhibits the depth of the sleep through the brainwave patterns to get the quality of sleep that’s not restorative enough.
Stu:So many people. When I say so many, I’m thinking almost all of the people I know that drink wine have a nice glass of wine in the evening to calm down and get ready for sleep but science does show that it does the opposite. I don’t know how it makes you feel in the morning and whether it dehydrates you during the evening as well or when you’re trying to sleep. Maybe that can have an impact on your bladder and toilet trips during the night.
Guy :Yeah, that doesn’t help either.
Stu:A whole bag of things there. Great stuff to think about. Try them. Write a chart. “I did this. I ate this. My sleep quality was …” From naught to 10, give yourself a number and then at least, you’ve got a reference point [00:54:00] for all of the other things you try because you could delve into all of this stuff, you don’t know what makes the difference.
Guy :Yeah, that’s right.
Stu:One thing at a time, definitely.
Guy :Excellent. Anything else or you’re happy?
Stu:All I would say is please give us feedback. Let us know what works for you. If you’ve got any unusual hacks that do work for you, send it in. I’ll try it.
Guy :Yeah, send us an e-mail. If you’ve got any questions for a future podcast, send it in and we’ll cover them especially if we like the question, of course. If you enjoyed this podcast, leave us a review on iTunes, too. That will be greatly appreciated because we do read them.
Stu:I’m just looking at my face. Thirty-six degrees now.
Stu:Yeah, I’m still sweating.
Guy :Yeah, there you go. Everything would be appreciated. Cool. All right. Thanks for tuning in and thanks, Stu, for your words of wisdom.
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.
And of course, if you’re listening to this through iTunes, leave a little review, give use your feedback on the podcast. It’s always really appreciated. Subscribe to it. Five-star it, And that just literally helps us with iTunes rankings and continues to get the word out there.
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.
Angela: A healthy weight is dependent on more than what you eat, drink and how you move your body. Naturopath Lynda Griparic shares with us her top 5 steps to maintain a healthy weight long term or what you should consider to shed those last five kilos. Over to Lynda…
1. Nourish your gut flora
A healthy weight depends on the health of your gut microbiome (gut flora), the trillions of microscopic bacteria that live within your gut. A healthy, well balanced microbiome protects you from the harmful bacteria, fungus and viruses which can affect your ability to lose weight.
90% of our the body’s serotonin is made in the gut. Serotonin is responsible for a healthy mood, sense of calm, optimism, sleep and appetite. Low mood and poor sleep can affect your ability to produce the hormones needed for weight loss and satiety, that sense of fullness. Not to mention a low mood often leads to low motivation for exercise and poor food choices.
Your gut bacteria also produce short chain fatty acids, which are important for weight loss, prevention of colon cancer and ward off inflammation. They also improve the strength and health of your intestinal walls, prevent leaky gut and reduce inflammation by maintaining the tight junctions in the lining of these walls.
If you want to know how you can nourish your gut flora, click here.
2. A daily poop is essential
Pooping removes inflammatory toxins from the body. If you are constipated and are not completely emptying your bowels every day, chances are the toxins are being re-absorbed by the body.
A buildup of toxins in the body can lead to hormonal imbalances, impaired brain function (foggy mind, poor concentration, Parkinson’s), infertility and digestive issues, such as leaky gut.
Making sure that you get adequate fibre and managing your stress can help your bowels move and poop as they should. Include fibrous foods daily: brussel sprouts, avocado, kale, broccoli, cabbage, ground flaxseeds and chia.
3. Improve your sleep
It is now a recognised fact that poor sleep patterns can lead to obesity and diabetes. In fact those with less than five hours a night have a 46% increased risk of developing diabetes compared to those who manage seven to eight hours.
Many metabolic hormones are affected by disruption to our sleep and wake cycle (circadian rhythms). These hormones include insulin, cortisol, melatonin and even leptin, adiponectin and the hunger-promoting hormone, ghrelin. When the normal production of these hormones are affected, there is an increased risk of obesity and diabetes.
Other consequences of little sleep are increased risk of inflammation, insulin resistance, increased blood triglycerides and increased hunger. Did you know that most fat burning takes place at night? Fat burning has been shown to be more active during the sleep phase, peaking just before you wake. This decreases our hunger so that we can remain sleeping. When daylight is detected by our brain we move from burning fat to sugar.
Leptin is an important suppressor of appetite that tells the brain how much food “energy” is available and how much is needed. Leptin peaks after we eat and tells the hypothalamus to reduce our intake of food.
4. Manage your stress
Stress affects the adrenal glands and as a result raises the hormone, cortisol in our body. Increased cortisol levels can lead to fat storage, particularly in the abdomen. Even more cortisol is created by the abdominal fat itself. Fatigue can often occur because fuel is being stored rather than burned.
This creates a vicious cycle as the changes to your health and fatigue can lead to depression and as we know depression can cause more stress and so on it flows.
You can help manage your stress by moving your body (walking, yoga, exercise), supplementation, exposure to nature, community, meditation and getting good quality sleep .
5. Promote great digestion, elimination and reduce stress through Yoga
A regular yoga practice stimulates the flow of energy throughout your body enhancing each organ’s function. Many yoga poses nourish our digestive and elimination organs, reduce digestive sluggishness, prevents constipation, stimulates bowel movement and detoxification. Yoga is also fantastic for reducing stress, anxiety and improving sleep.
Try holding yin yoga poses that support the stomach, spleen, kidney, liver, gallbladder and intestines for five to ten minutes to really massage and stimulate these organs into optimal function.
As you can see, sustainable weight loss is not as simple as a blanket diet or exercise but it is certainly possible. While this list is not conclusive, investigating these areas and implementing these principles will see that you achieve a healthy weight or at the very least amazing overall health free from the complications of chronic illness.
If you do not know where to start or how to go about investigating further, find a practitioner who can guide you through your journey to great health. There are many of us out there :)
This article is brought to you by Lynda. She 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
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.
Anyone who knows me, knows I enjoy eating well. I get extreme pleasure from preparing and eating good food for others and myself, especially when I know it will nourish, make us feel good and provide the energy needed to make the most of this fabulous life.
Even though I was exposed to a wide variety of foods growing up in a very European household, there are simply some foods I would not touch with a barge pole. I have selected five to discuss, leaving out some others you may already know about such as vegetable oils, margarine and commercially prepared salad dressings.
1. Skim/Low Fat Milk
Quite frankly I do not see the point of skim milk. The name suits this liquid perfectly. Skim is to remove, be superficial, skirt over. Enough said really. Skim milk is a food lacking many nutrients. Many people believe that by removing the fat we have a healthier substance which provides the same flavour. Sadly aside from the tasteless aspect and uninviting texture of skim milk, skim milk can actually contribute to weight gain and has minimal health benefits other than a false sense of belief that you are making a better choice for your health goals.
To start with, many skim milks are sweetened to help with palatability. Would you believe that low fat milk can have as much as 13g of sugar per cup?
Furthermore many essential vitamins found in whole milk such as Vitamin D, E and A are fat soluble and need fat to be transported and distributed throughout the body. Low fat milks therefore lack the vehicle our bodies and minds need to absorb and make use of these nutrients.
The healthy “good” fats such as those found in whole milk, are essential for the production of a hormone called Cholecystokinin (CCK). CCK is the fella responsible for the feeling of fullness. It makes sense then that low fat or skim milk can often leave you feeling unsatisfied, and inclined to reach for more food shortly after eating to fill the void. Good fats also slow the release of sugar into your bloodstream, reducing the amount that can be stored as fat.
Tip #1 If you drink milk, have unhomogenised full fat milk instead of skimmed.
2. Muesli Bars & Commercially Prepared Muesli
Muesli is often touted as an amazingly healthy and convenient meal and is marketed to the health conscious crowd. It is no surprise that people choose muesli and muesli bars for breakfast in preference to packaged cereals high in sugar or savoury meals such as egg and bacon.
It may shock you to know that most muesli bars and muesli’s readily available in supermarkets and health-food stores contain an alarmingly high amount of sugar, processed carbohydrates and often harmful vegetable oils! These can have detrimental affects on your overall health and weight loss goals.
If the idea of giving up on muesli is far too much to bear, consider making your own simple, yet delicious, sugar and grain free muesli that will not cause a huge blood sugar spike.
An example could be combining seeds (sunflower, pepitas, chia, sesame) with roughly chopped nuts (walnuts, pecans, macadamias, , hazelnuts, almonds) and shredded unsweetened coconut. You could mix these with coconut oil, cinnamon powder and vanilla and bake in the oven until lightly toasted. Serve it up with coconut milk, full cream cow or goat milk or homemade almond milk.
Also the 180 protein bars are a great natural alternative to your muesli bars if you are looking for a convenient snack.
Tip #2 If you are going to eat muesli, make your own.
3. Sports Drinks
Commercially prepared sports drinks otherwise known as “energy drinks” are often consumed by people who want to obtain an energy lift, improve their sports performance or those who believe that this is a better alternative to soft drinks.
Unfortunately most sports drinks are far from healthy, in fact most have no real health benefit at all and can negatively effect your health. They are high in sugar and contain many chemicals such as preservatives, dyes and a well known brand contains brominated vegetable oil, a flavour and colour enhancer. Vegetable Oils….need I say more?
If its vitamins, minerals and energy that you are after you are better off consuming real, whole foods, beverages and supplements such as healthy fats, quality, clean protein, antioxidant rich fruit (berries), fibrous vegetables, nuts, seeds, water, herbal teas and yes even a cup of good quality coffee without the sugar and skim milk thanks.
Tip #3 Try making your own sports drink for recovery; a pinch of himalayan rock salt & a squeezed lemon with water.
4. Fruit Juices
Because its fruit it’s a healthy beverage right? This is a BIG misconception. If you thought that fruit juice was a healthy alternative to sugar sweetened drinks, you would be wrong. Fruit juice actually contains a similar amount of sugar as a sugar-sweetened beverage. Not to mention a heavy “cocktail” of fruit flavoured chemicals.
To put it in perspective, fruit juice can contain more sugar than a can of coca cola. Up to 12 tsp per glass. Its an ugly thought isn’t it and not a habit we want to get into if optimal health and weight control is your goal.
I would even err on the side of caution with those beverages labelled 100% fruit juice. Whilst they may contain “only” fruit they are without the fibre found when we eat the real thing. In essence you are getting a big dose of fruit sugar (fructose), which messes with your blood sugar levels and leaves you feeling ungrounded, hungry and anxious. Not to mention fruit juice does nothing for your waist line because as we know excessive sugar is converted into fat, compounded also by the fact that fruit juice will leave you feeling hungry and thus more inclined to unnecessarily reach for more food.
Sadly most manufacturers add additional sugar to these already naturally sweet beverages. The danger here aside from the blood sugar spike is that we develop a taste for sweet foods and our cravings and consumption grows. At the end of the day when all we want for ourselves is great health and happiness we need to be aware of the excessive often “hidden” sugars found in our food and beverages.
You are better off eating a piece of fresh fruit as one glass of fruit juice contains much more sugar than the whole fruit and you are loosing much of the fibre which helps to keep the digestive and elimination systems working well. The fibre found in a piece of fruit such as an apple slows down the absorption and protects us from the effects of fruit sugar. Strip away the fibre and cram multiple fruits into a bottle and what you get is a sugary drink which absorbs quickly and leaves you feeling hungry. Do you really need more convincing?
Tip #4 Eat a piece of fruit instead, or make your own 80% veggie juice with 20% fruit.
5. Weight Loss Shakes & Poor Quality Protein Powders
Whilst my first preference would be to eat real, whole food, I do believe that there are many instances that warrant supplementation with a protein based powder. Such as athletic performance, illness, convalescence (recovery from ill health) and dietary deficiencies where consumption of whole food is affected.
There are many commercial protein powders and weight loss shakes on the market containing concerning amounts of heavy metal toxins such as cadmium, lead, mercury and arsenic. In addition to this most are artificially sweetened and treated with heat and acid which again affects the quality and renders them useless to your health.
Needless to say that I avoid most commercially prepared powders like the plague. For myself and for patients. Having said that good quality, highly nutritious protein based powders exist you just need to do some simple research (I recommend 180 Natural Protein to my clients).
I would start with establishing where the source of whey is from and how it’s processed.You might also want to consider how many ingredients it contains. Do you recognise any of these? Is it artificially sweetened? Does it contain fibre? An important question if you are using it to replace a meal. We want to make sure the bowels are happy and kept regular.
In a nutshell, I lean toward protein based powders that contain grass fed whey, that is low allergy (e.g without gluten) and one that has had minimal processing. Of course there are many who can not tolerate dairy at all. In this instance I would use non whey based protein powders such as pea protein, using the same questions above for your detective work.
In essence, protein powders can be worthy of shelf space in your cupboards provided you choose good quality, minimally processed varieties like 180nutrition protein powder. Simply avoid the commercially prepared varieties that will do nothing to positively impact your health.
Tip #5 Choose high quality protein powders with ingredients you recognise with minimal processing.
As you can see all of my top five fall into the processed, distant relative to whole food category. Put simply, if you suspect a “health-food” might not be that healthy, keep it simple and opt for food close to its natural form and a minimal ingredient list with items you recognise.
Thats what the body thrives on and deserves so please don’t throw complex stuff into it that it may not know what to do with.
What would your top 5 be? Do you agree? Love to hear your thoughts in the comments below.
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
Guy: Make no mistake, Rebecca Creedy is one amazing athlete. Picking up gold, silver and bronze medals in the 1998 and 2002 Commonwealth games in swimming, along with more recently winning the Australian IronWoman Championship and the World IronWoman Championship. I’m sure you would agree these are serious achievements!
As you can imagine, Rebecca’s training regime is pretty intense, and of course, what comes with this is a hefty appetite! But with food intolerances starting to appear along with a few blood sugar issues, Rebecca started to look into the world of nutrition more and ‘clean up’ her diet a little. Naturally, this is where 180 came into the picture and we met Rebecca and got involved. There are some gems of information within this post and many lessons to take on board whether you are an elite athlete or not. Over to Rebecca…
My Clean Eating Journey
Rebecca Creedy: I’m sure most of you have heard the phrase “Clean Eating” and have your own general idea of what it means. For me as an athlete, I am always looking for ways to keep ahead of the pack and to speed up my recovery between sessions. As I’m getting older, this process was getting more and more difficult.
My Clean Eating journey started with me wanting to find a natural product that I could use to fuel my body and also help it recover after intense sessions. As you can imagine, I eat so much food that you have to look at simple ways of keeping your calories up. This is where supplementation can help. Sure, I was like most athletes and had a range of chemically formulated recovery powders and supplements to help me power on, but to be totally honest with myself, I felt they weren’t getting the job done as they may have in the past. I wanted something that my body could easily digest and absorb the nutrients as quickly as possible.
After reviewing an array of products, I came across 180 Nutrition. After trialling and loving the product I decided to delve into their website a bit more. I tried out those protein balls they have in their recipe section and I read the blog posts that are regularly updated on their website. I then approached the boys about being a 180 ambassador and this was when I started to think a little bit more about my general diet.
Since a young age I have always had problems with my blood sugar levels. Nothing too serious, but occasionally when I was training I would have to stop because I would start feeling completely depleted and I would feel shaky. As I have gotten older, these episodes have become more frequent and I have been diagnosed as hypoglycaemic. This was another push that has lead me down the cleaner eating pathway.
Where to Start
But where do I start? One thing that is very clear about “Clean Eating” is that it is NOT A DIET. I didn’t have a problem with my weight and I train 11 months of the year, so if fuelling my body was my goal, this had to be a consistent lifestyle change for me to reap the rewards. So I began by reducing my intake of certain products and swapping others. This included a massive reduction in the amount of pasta I was consuming.
Another was opting for gluten free cereals and reducing the frequency I was eating these cereals. I also moved away from the sugary processed flavoured yoghurts to the more natural pot-set ones (Jalna is my favourite). The milk in my fridge has been replaced with almond milk for my protein shakes and I have full cream milk in my morning latte. A big thing is always being prepared and thinking ahead. The above picture is one of my lunch boxes. I tend to make double at dinner so I have enough for lunch.
Make Small Changes For Success
By making these small changes, I found I didn’t even miss the old alternatives. More recently, I’ve decided to work on my usage of processed packaged items that we all use without thinking. Things like salad dressings, stir-fry sauces, tomato sauce and anything else that comes out of a jar or package at the supermarket. This change is happening a little more slowly. As something runs out in my cupboard, I do my research, read the labels and find a cleaner better version to replace it with.
One thing I have become obsessed with since decided to clean up my eating is reading food labels. It’s amazing how different the content of a product can be between brands. A good one is coconut milk. Next time you’re at the supermarket, check out the difference between the brands. The only one I seem to be able to find that in purely coconut milk without additives or preservatives is Ayam.
There are so many alternatives to most products that are pre packaged on our shelves that are actually cheaper and tastier that the ones we so readily consume from the supermarket shelves. Given, they may require you to prepare them yourself with whole ingredients, but once you get the hang of how to make your own sauces and have the ingredients ready to go in the pantry, it will be as simple as opening the jar of “Chicken Tonight”. There are so many websites out there with a million recipes; new ideas are never far away.
The best way I have found to deal with a busy schedule is to make excess food in advance and always have snacks in the fridge and something frozen in the freezer. It does require a bit of pre planning but it makes eating on the go super quick and easy, which is essential for my busy lifestyle running between work and training!
Well for all those that are umming and ahhhing about there ability to make the switch, I urge you to have a go. It doesn’t have to happen overnight and overtime you can make decisions on weather you want to fully give up wheat and dairy further down the road, but start small, substitute here and there and see how you feel. Try reducing your sugar, wheat and dairy intake and get rid of those artificial, chemically enhanced flavours and preservatives and see the difference that it can make for you.
Have you ever wondered if food intolerances are actually preventing you from reaching your true health/fitness potential?
Learn how getting rid of the foods that disagree with you can shed the kilos, reclaim your youth, energy, sleep, exercise recovery and watch your body transform for the better!
This is the full interview with Naturopath Tania Flack. Tania Flack is a leading Naturopath and Nutritionist, with a special interest in hormonal, reproductive health and cancer support; she believes in an integrated approach to healthcare, including the use of evidence based natural medicine.
In this weeks episode:-
What’s the difference between food intolerances & allergies [002:20]
How you can become intolerant to food [006:20]
How we can get tested, & if we can’t what we should we do [007:15]
Why you may be intolerant to eggs [009:53]
Why food intolerances could be effecting your weight loss plans [018:40]
How it can be effecting your exercise recovery [021:10]
Did you enjoy the interview with Tania Flack? Do you have any stories to share? Would love to hear you thoughts in the Facebook comments section below… Guy
Food Intolerance’s: The transcript
Guy Lawrence: Hey this is Guy Lawrence with 180 Nutrition and welcome to Podcast #17. In today’s episode we welcome back naturopath Tania Flack and we are pretty much covering the topics of food intolerances and it’s a fascinating topic and these are the things that could be certainly holding you back from some of the results you want; whether it be weight loss, exercise recovery, even how it affects our mood and sleep. And I want you to know what things you need to eliminate from your diet. It can have a massive effect on your wellbeing altogether and, so, super-interesting shows. Lots, lots to learn from in this and, yeah, if you enjoy it, please share us on Facebook and if you’re listening to this through iTunes, a review in the review section would be awesome. Until the next time, enjoy. Cheers.
Guy Lawrence: This is Guy Lawrence. I’m joined with no other than Mr. Stuart Cooke, as always, and our lovely guest today is Tania Flack. Welcome back Tania. Thank you for having us.
Tania Flack: Oh, thank you. Thank you for having me.
Guy Lawrence: So, just in case anybody hasn’t seen our old episode on the DNA, could you give us a quick rundown on who you are and what you do?
Tania Flack: Sure, sure. I’m a naturopath and nutritionist and I practice in Sydney. I’ve got a special interest in hormone health, metabolic health and particularly DNA, which is the DNA testing and personalized health care programs, which is a new area for me and today I think we’re talking about food intolerances.
Guy Lawrence: We are, yes. So….
Stuart Cooke: That’s right.
Guy Lawrence: Yeah. We certainly been harassing you along the DNA and then we’ve moved over to food allergies and intolerances. So, and we thought the best place to start, because it’s something I was learning as well is: Can you tell us if there’s a difference between a food allergy, a food intolerance and food sensitivities?
Tania Flack: Yeah. There’s a very big difference between a proper food allergy and a food intolerance. With food allergies it’s, they’re really not as common as we think they are, although we see a lot more these days, the prevalence of a proper food allergy in children with an allergic; being allergic to things like peanuts and ground nuts, shellfish, it’s becoming more and more common. But ultimately it’s about 2.5 percent of the population will have a proper food allergy.
And intensive food intolerances, they’re much more common and people are less likely to realize that they’ve got a food intolerance, really, and this, the difference between the two is with a food allergy it’s a different part of the immune system and the reactions that they have are fairly immediate and they’re very severe inflammatory reactions based on histamine release and we see people with a sudden swelling, redness, swelling, hives; that type of thing and it can be quite life-threatening.
What we’ve seen in intolerances, it’s a slower reaction and people are less likely to pin down the symptoms they’re having to the food that they’ve eaten because it can happen over a longer period of time. So, if you ate something yesterday, you might be feeling unwell the day after, it can literally be that time delay.
Guy Lawrence: So, the testing that we did to Stuart, turned up eggs?
Tania Flack: Yes. Sorry Stu.
Stuart Cooke: I used to love eggs.
Guy Lawrence: So, that’s a food intolerance, right? Not a food allergy.
Tania Flack: No. That’s right. The testing that we do in Clinic; we’re lucky to have access to this testing, we can just do a blood sample from the end of the finger in Clinic and then we go through a certain process and mix that with different reagents, and that’s an IGG; food intolerance test. So, it’s very, very different to food allergy testing, which is something that would be done entirely separately to these.
Guy Lawrence: So, somebody listening to this and they might be suspicious that they have an intolerance to food, what would be the classic symptoms?
Tania Flack: The thing with the food intolerances is everybody is a little bit different and the symptoms can be quite broad. I mean, some people typically have IBS-type symptoms. That’s things like bloating, constipation, diarrhea, feeling unwell. Fatigue is a big part of food intolerance; skin problems, migraines, asthma, the list goes on. Everybody has their own particular manifestation of food intolerance.
But, ultimately it can lead to people feeling very unwell and because those symptoms are delayed, I think that’s just the way they are, they can’t quite work out why they’re feeling so poorly and flat and having these types of symptoms and it can really just be due to the foods that they’re eating.
Guy Lawrence: You mentioned before about nuts and shellfish. What would be the most common trigger foods be perhaps outside of those two that people might not aware that they are sensitive to?
Tania Flack: Yeah. Nuts, the ground nuts and the shellfish are two of the most common triggers for a proper allergic reaction, an allergy reaction. In terms of food intolerance, there’s any number of foods that people can react to, really, and we’re looking at the proteins in foods that people react to.
So, the tests that we do, test for 59 foods and it covers things like: eggs, fish, dairy, different fruits and vegetables people can be reacting to, so it’s a broader range of foods that people can react to with food intolerance.
Guy Lawrence: How do you become intolerant of food? Is it; can you do it by eating too much of the same thing?
Tania Flack: That’s a really good question. Generally there’s a leaky gut aspect in there somewhere and a dysbiosis which basically means an overgrowth or an imbalance of bacteria in the gut. And what that can cause is an opening of the gut membranes and as we eat these foods our bodies, more likely our immune system is more likely to react to those because we’re absorbing food that’s not broken down properly because our gut membranes are a little bit more open, if that makes sense.
Guy Lawrence: Right, yeah, cause I’m just looking here, we have a question on leaky gut and … So, essentially if you have a leaky gut, then the chance of food intolerance is going to greatly increase.
Tania Flack: Yes. Yeah.
Guy Lawrence: Okay. Okay, Regarding testing, there’s another one, cause obviously we went in with you and tested; is this something most Naturopaths would be able to test accurately? And if we can’t test, then what can we do?
Tania Flack: Most Naturopaths, we all have access to either pathology testing, which is involves you having blood test and then we have a wait for your results, but they’re very accurate. Or we can do a test that we do in Clinic, and that tests for 59 foods and we get results back from in 40 minutes and that’s very accurate as well. If that were to ….
Guy Lawrence: Yeah, yeah, yeah, yeah, yeah. And I guess, and if somebody has an access to be able to test….
Tania Flack: Yeah. If you’re not able to go in and see someone and have these things tested, you can do an elimination diet. An elimination diet is cutting out a majority of the foods that people are intolerant to and over a period of time having a good break from those foods and over a period of time reintroducing foods that you think might be your trigger foods and observing your symptoms over a few days and if you have no symptoms after you reintroduce that food, then you move on to the next food. So, look at, it’s quite a lengthily process and realistically it can take around six months of being very disciplined with your diet to do this. So, this is why we prefer to use the testing methods, because they can give people information on the spot. Now if they, like Stu, prove to be intolerant to certain foods, then we cut those foods out of the diet completely for three months and we make sure that we address any dysbiosis or leaky gut during that time, let the immune system settle right down, heal the gut and then we slowly and carefully reintroduce and retest those foods.
Guy Lawrence: So, you’re using Stuart as an example and he could end up eating eggs again, but just not at the moment.
Tania Flack: Yeah, not at the moment. I would imagine that …..
Guy Lawrence: I enjoy raising that every time.
Tania Flack: It’s not as strong reaction with Stu. We might need to give him a longer period of time before we attempt to re-introduce those.
But hopefully we can make a good impact and some people they’re best to just continue to avoid those foods. And this the beauty of being able to pinpoint exactly what it is, because then we can do that trial and error later on down the track when things settle down to see if you can tolerate them.
Stuart Cooke: Sure, and I guess for everybody at home who thinks, “Oh boy, he can’t eat eggs.” I never used to have a problem with eggs until they because much more of a staple of my daily diet and I was consuming a minimum of three eggs a day and they were organic and they were free-range so they were pretty much as good as I can get. But then I just found out that I was, yeah, my sleep was declining, I was bloating, my skin was starting to break out and then, yeah, I got the really dark blue dot on the eggs, of which we’ll overlay this graphic as well, so at least we could see what we were talking about. So, yeah I guess it is too much of a good thing.
Tania Flack: Yeah, look at, it’s a bit devastating, really. I was very sad to see that I cannot cook eggs for you, because to me they’re the perfect protein. However, it could have been that you had other food intolerances, which we’re fairly sure of, and then you had this potential for a dysbiosis or a little bit of leaky gut in there because we hadn’t done that before with you. So, you got this going on in the background and then all of a sudden you increased your intake of eggs and now they’re a constant for you. So, I’m assuming over time that this intolerance is just developed for you.
Guy Lawrence: Yeah and I guess the one thing I have found as well is, you know, once you sort of go on this journey and you want to eliminate sugar, and gluten, and grains and whatever that may be, you almost, I mean I’ve certainly found, especially in the beginning, I was eating the same bloody foods every day, because I was in this place where I was like, “Oh well, I don’t want to eat that ’cause I know that’s something to have with that.” So then obviously the foods increase. So when I went in for the gut test; not the gut test, the tolerance test, I was bracing myself expecting to be same as Stewie with the eggs, but fortunately I wasn’t, so I’m still eating them.
Stuart Cooke: Thank you, Guy.
Tania Flack: And I think this is a very important point. Some people that, you know, I see people in clinic and they have got a big history of significant health issues and really significant digestive issues and they’ve been put on an eliminating diet or they’ve been put on a very restricted diet and to the point of where they ultimately, they don’t know what to eat. It can be can be overwhelming because they’re on a very limited diet and some people actually end up with nutritional deficiencies because it’s not being pinpointed within the specific foods that they are intolerant to.
So, it’s the beauty of knowing exactly, because otherwise people on long-term elimination diets, they can ultimately end with nutritional deficiencies, because they’ve cut out huge range of foods from their diet that they are not actually reacting to and so this is why I always prefer to have that information in front of me, so then you can really work with people, so they get a broad range of foods, there’s always a broad range of foods, even if you’ve got multiple intolerances there’s lots of things we can choose from and it’s just educating people about how to eat well while they’re cutting those things out of their diet.
So, if for example, Stu, I know eggs have been such a big part of your diet, that you’ve managed to come up with all this fabulous creative breakfasts that are really different to what you were having, so yeah exactly and it’s not like your life is over because you can’t have eggs. You know it’s all a matter of having that background in nutrition that you can make those good choices. But some people they just aren’t certain, so they narrow it down to nothing and then this can cause problems in and of itself.
Stuart Cooke: Yeah.
Guy Lawrence: Yeah. Well, we’ve been doing featured blog posts of food diaries of certain different people. Like we did Angeline’s, she’s a sports model, what she eats. We’re just about to do Ruth, a CrossFit athlete. We need to do Stu; you know a day in the life of what Stu eats. Because it is absolutely with so much precision it blows me away.
Stuart Cooke: Absolutely. I’ve created a seven-day plan that alternates all the different food groups and mixes it up and I’ve looked at the healing foods, especially for gut and I’ve made sure that I’ve got “X” amount of these throughout the day and I’m lovin’ it. I’m embracing sardines too.
Tania Flack: I know. I think that’s fabulous. Sardines are wonderful. You know it just goes to show that you should never get to a point where there’s nothing you can eat.
Stuart Cooke: No.
Tania Flack: You just have to really open up your dietary choices a little bit more and in that way you’re actually getting really good variety, which is perfect.
Guy Lawrence: Yeah. I think so and I really, I love to look at food as information, you know. Some people say, “Well, food’s all calories,” and I look at as information and what information is it going to provide my body with. Will it store fat? Will it burn fat? Will it assist healing? Will it help me sleep? Mental focus. Energy. All of these different things and it’s not until you really look into what these food groups are comprised of that you think, “Wow, I can put all of these things in my daily diet,” and it makes a huge difference. I’ve up my grains and veg intake radically and oily fish and I feel much better for it.; so much better for it
Tania Flack: Yeah. It’s wonderful, isn’t it. So, the alkaline and anti-inflammatory diet that you have.
Stuart Cooke: Yeah. Absolutely. Yeah. I’ll pass it on to you Guy.
Guy Lawrence: I can’t wait to follow your food plan ….
Stuart Cooke: Yeah, that’s right. Mr. Omelet over there. I’ve got a question about moderation and we often hear the term “every thing in moderation.” Is this good advice for allergy and intolerances? Do we have to completely omit the particular trigger food or can we have just a little, every now and again?
Tania Flack: Well, in terms of allergies, yes. There is no choice. People with a proper allergic reaction they must avoid those foods. There’s no getting around that. That answers that. But, in terms of intolerance, the system that we use is when, for example, you’ve shown up to be intolerant to eggs, so you avoid those for three months and during that time yes, it’s important to avoid those as much as possible. Because we want to let your immune system settle down, we want to give your gut a chance to heal and everything to settle down and then we have a more controlled approach to a challenge period with those, after three to six months.
So, yeah, I think for those with really strong reactions that have shown up in your test, then yes it’s important to avoid those. However, if after that period of time, we’ve done all that work and we do that challenge period and things are a lot less or minimal, then I would say, we’ll have a period where you reintroduce that food, with a long break in between and just see how you go with that.
Guy Lawrence: Yeah, just testing.
Tania Flack: Absolutes shouldn’t mean that you can never eat another egg, but means it means that you have to respect it for the time being and let everything settle down and do that appropriate wait before you start get back into your own omelets.
Stuart Cooke: Yeah. I’m on the hunt for ostrich eggs, so I’ll see how it goes for me. I’ll make the mother of all omelets and I guess, on a serious note we probably should be mindful of other foods that do contain that trigger food. For instance, mayonnaise, dressings, things like that.
Tania Flack: Absolutely. You really have to watch out for all of those things though, particularly something like eggs, it’s used in so many pre-prepared foods, which we know you don’t have a lot of, and you know my policy is to eat fresh wherever you can. So, it you can chop it up and cook it from its natural state then at least you know what you’re eating. But, when you have a diet high in processed food there will be eggs in a lot of that.
Guy Lawrence: Okay. So, if you have a high intolerance to something like eggs, like Stu, and then you’re out and you’ve order a salad and it’s got a little bit of mayonnaise in it and you think, “ah that’ll be all right, it’s just a couple of teaspoons,” was that enough to really affect you?
Tania Flack: Well, I think it certainly has some kind of return of those symptoms that you had been having. Yeah. If it was anywhere in the next 3 months it would probably just reconfirm for you that, “yes, they’re not good for me right now.”
Guy Lawrence: Do food intolerances affect weight gain and/or weight loss? So, people that when they get to their fighting weight and need to drop a few pounds and it’s an intolerance of food that they’re eating and could that be prevented regardless of what they do?
Tania Flack: Yeah. Absolutely. Look, I think there’s quite a few aspects involved in that and I think with food intolerance you’ve got to understand that it’s an activation of the immune system and even though that’s a low-grade activation of the immune system, but it’s still there. So, in and of itself it is an inflammatory condition and I think that can really hamper metabolism. Often it’s related to dysbiosis and leaky gut and we know dysbiosis or an overgrowth bacteria in the gut interferes with insulin signaling and there’s some really fantastic evidence that’s coming out and has for the last couple of years that shows that this virus is directly linked to obesity and Type 2 diabetes, that type of thing. So I think, in terms of food intolerance, often they go hand-in-hand.
Guy Lawrence: Right. It always keeps coming back to the gut doesn’t it almost?
Tania Flack: Yeah. Absolutely. So much of it is about how it’s based around the gut. Because if you think about it, we’ve got this enormous long tube and around that digestive system is our immune system and they’re like standing on guard, like border patrol, waiting for things to get through that shouldn’t be there and dealing with those. And so it’s an amazing machine, the digestive system, but when we react with the digestive system because it’s such an important organ in the body it can have so many bigger effects across the system it affects.
Guy Lawrence: So, with food intolerances it also then affects sleep and mood.
Tania Flack: Yeah. Absolutely.
Guy Lawrence: It must affect mood because Stewie has lightened up lately, he’s just been great the last couple of weeks.
Stuart Cooke: I’ve lightened up because you’re leaving the country at the weekend. It had nothing to do with food.
Tania Flack: It definitely does affect mood. I mean; I think Stu can attest to these, because once you’ve removed a food that your intolerant to, your energy levels leaped, you feel fresher and brighter, you have a bit better mental clarity, you just feel a lot fresher, so I think that counts for a lot.
Guy Lawrence: Yeah, and another question, while we’re on this sort of area, is of course, exercise recovery and food intolerances. Will it hamper recovery and slow it up?
Tania Flack: Absolutely and again that all goes down to this activation of the immune system and low-grade inflammation. Low-grade inflammation hampers exercise recovery. It absolutely hampers exercise recovery, because your body’s, it’s dealing with this low-grade inflammation and it’s returning fluid, so you’re having a imbalance there. If you’ve got this perpetual irritation of the immune system through food intolerances, so by clearing that you’ll feel that your energy levels will improve and that exercise recovery will certainly improve.
Guy Lawrence: Yeah, right.
Stuart Cooke: A little bit of a kind of crazy question, but irrespective to allergies, are there any foods that you’d recommend that we absolutely do not eat?
Tania Flack: Well, all processed foods. I mean, in a perfect world, again it comes back to if you can chop it up from its natural state and cook it and eat it, then that’s the ideal for me. So, processed foods in general, if you can avoid them, because we just don’t know. We eat things in our processed foods that we would never willing choose to eat otherwise. But apart from processed foods, things that I think people should avoid in general; gluten, I think ultimately that’s a really; wheat can be really irritating grain. It’s a prime inflammatory gain. It doesn’t suit a lot of people. So, I would minimize it in the diet and I tell my patients, even if they’re in good health, to try and minimize that. I think our western diets are far too skewed towards that type of food in the diet and grains.
Guy Lawrence: Yeah. Strangely addictive, too, and you almost don’t realize that wheat, in all of its forms, has a hold over you until you eliminate it.
Tania Flack: There’s a theory around that foods that I read you can cause a little bit of an endorphin release as your body tries to deal with those, so you can start to become really reliant on that. Like, sometimes you can be attracted to the foods that suit you least.
Stuart Cooke: Okay. That’s interesting and I guess probably ….
Guy Lawrence: Like chocolate.
Stuart Cooke: Yeah.
Tania Flack: That’s entirely different.
Stuart Cooke: A shift, also perhaps to pasture-fed and raised animals as well. Because I guess if you try to eliminate grains and you’re eating a lot of grain-fed steak, then it’s going to come through that way as well, isn’t it? Or, if you try to eliminate corn and you’ve got corn-fed animals.
Tania Flack: Yeah and not to forget too and that’s a fairly unnatural food source for those animals. So, yeah. Absolutely.
Stuart Cooke: Yeah. It’s kind of we are what we eat. We’re also what our animals have eaten as well.
Tania Flack: Yeah. It’s all part of the food chain, isn’t it?
Stuart Cooke: It is. It will end up somewhere.
Guy Lawrence: So, what foods would you recommend that we eat to the help heal the gut during the phase of trying to rebuild ourselves?
Tania Flack: If you been trying to have a dysbiosis or leaky gut, along with food intolerances and generally it all goes hand in hand and we test for that in Clinic. Looking at foods that, you know, depending on the level of that, we try to aim for slow-cooked foods and foods in their most natural source so your body can utilize those nutrients as easily as possible. Foods that are high in zinc. We also use supplementation things like: Aloe Vera, glutamine, zinc, that type of thing. The healing and calming for the gut.
Stuart Cooke: Right. Okay and you spoke before about process or at least a time before you can reintroduce and that’s around the three-month mark.
Tania Flack: Yes. Yeah.
Stuart Cooke: Okay.
Guy Lawrence: There you go. So, yeah, I was just looking at the supplementation to assist, speed up the healing process, but I guess we kind of covered that a little bit which they kind of go in hand. A great topic and I threw it out on Facebook and I haven’t checked since. What are your thoughts on soy? Especially where weight, hormones and skin are involved.
Tania Flack: Well, you know it’s interesting, of the traditional use of soy, nutritionists saying a lot of the Asian cultures, is it would be included in small amounts in the diet and that diet would be really well balanced with other nutrients and it would be an appropriate source of fiber estrogen, so those. Lots of benefits of soy taken in a diet like that. So, as a whole, however, unfortunately in the west we tend to do this, we’ve taken that concept and completely blown it out of all proportion and the soy that we use these days, it’s genetically modified, which I’m absolutely against. I think we can’t know what’s going to happen with that in years to come, so to avoid all genetically modified foods is a really good thing too, it’s a good policy to adopt.
So, a lot of our soy is that type of soy and unfortunately people think that they’re adding soy to the diet, which is things like soy milk; now soy milk is a highly processed food, there is no way that you can make a soy bean taste like soy milk without putting it through the ringer in terms of chemical intervention. So, people think that soy is healthy for you and in that traditional Asian well balanced diet; it does have its benefits. However, the way we look at it in the West, and we take this food and we tamper with it to the point that it’s unrecognizable and then it’s genetically modified as well, and then we have a lot of it and its not balanced with all the other good foods in a diet, I think ultimately soy like that is a bad idea. And then because people might be drinking gallons and gallons of soy milk, then it can cause problems in terms of its affect on hormones. So, ultimately soy in that way, I absolutely think it’s best to avoid it.
Guy Lawrence: So, that’s what they also add, sweeteners to the soy milk as well just to make it taste ….
Tania Flack: This is right. This is right and then they also add thickeners and colors and that type of thing as well and some of the thickeners that they add, you both know my particular bug bearer is, carrageenan, as a thickener in these milk substitutes. You know ultimately that’s been linked to inflammatory bowel disease and even though it’s natural, it’s not something you’d want to be having a lot of either. So, I just think any of those foods that are highly processed, you just; there’re things in there that you wouldn’t choose yourself if you knew. So, I think those need to be avoided, if you can. And certainly I think foods like that can contribute to an unhealthy gut.
Stuart Cooke: Okay. Getting back to wheat and people trying to eliminate wheat and of course the big one is bread; are gluten-free products, bread for example; gluten-free bread, are they a healthily alternative?
Tania Flack: Well, generally speaking for most and often I have said to people we have to eliminate gluten from their diet and people just about burst into tears. They are, “what will I have for breakfast? If I can’t have my Weet-Bix or my toast, then I will starve to death.” So for people like that I guess a gluten-free bread is a softer alternative, however, ultimately they can be quite processed as well. So, I’m not saying don’t eat any bread ever, gluten-free bread is your better option. But ultimately, again, it’s a processed food, so in a perfect world we would eliminate a majority of the intake of that type of food. So, gluten-free is a better alternative, but ultimately . . .
Guy Lawrence: You could almost use it as a stepping stone to get off the bread all together, couldn’t you?
Tania Flack: That’s right and I think that once people realize that there is not over and they can have toast and Vegemite or whatever it is, then they start to get a little more creative and then they realize when they cut a lot of that out of their diet, they actually feel a little bit better and then it’s a slow journey for some people, but it’s really worthwhile.
Stuart Cook: Okay. Excellent.
Guy Lawrence: Good question.
Stuart Cook: Elimination of diary. Okay, so, lots of people are reactive. If we strip the dairy out of our diet, how worried would we be about lack of calcium, brittle bones and everything else that accompanies that?
Tania Flack: Yeah. That’s actually a question I get a lot in clinic and it’s a valid question and it’s interesting because we think that dairy is the only source of calcium and ultimately if somebody’s coming in, they’ve come to see a nutritionist or naturopath, and they’ve been shown to be intolerant to dairy, we would never say, “cut that out” and let them walk the door without information on how adequately address their calcium needs in their diet.
And you can get calcium from a lot of sources and you’ve got to remember that there’s a lot of cultures that they really don’t have dairy. So, they probably have a better bone density then we do. And the other thing to think about with that is that if we got a highly acidic diet, which is what a typical western diet is, then we have a greater requirement for minerals like calcium, because they alkalize everything and we have a very narrow window of pH that we can operate in.
So, in a typical western diet, we have a greater need for calcium because we’ve got all of these low-grade acidic type foods in the diet. So, if you alkalize the diet and if you have a really good quality sources, board sources, that give us our mineral such as calcium, then there shouldn’t be a problem if it’s managed well.
Guy Lawrence: What would be a couple of good alternatives if you couldn’t have dairy? What could bring in for instance?
Tania Flack: Things like nuts and seeds. I mean, Stu’s got the perfect, perfect calcium source there; it’s sardines with bones in it. You just can’t get a better calcium source, green leafy vegetables. We’d probably find if we did an analysis of Stu’s diet that his calcium sources are perfect, so, without having diary in it. So, there’s definitely ways that you can get around that.
Guy Lawrence: So like you said, you have to eliminate the stresses from the body as well and at the same time bring in the foods, outside of dairy, to do that.
Tania Flack: Yeah. Absolutely.
Guy Lawrence: Well, while we’ve got time we’ve got a couple of questions for you that we always ask everyone. If you could offer one single piece of advice for optimum health and wellness, what would it be?
Tania Flack: I’d have to say that the one thing that I think makes huge difference to everybody is just to eat fresh. Just handle foods as close to the natural state as you can. Cut them up and cook them and eat that. Try to stick with what your grandparents ate. Try to avoid processed foods and eat as close to the natural source as you can. I think that stands people in really good stead if they can continue doing that throughout their lives.
Guy Lawrence: Yeah.
Stuart Cooke: Fantastic.
Guy Lawrence: Which it seems hard at first, but it’s actually not that hard once you ….
Tania Flack: No, it takes just a little bit of change of mindset and I think it’s a slow process for some people, but ultimately your health is your most precious commodity. So, it takes a little bit of effort and if that effort is shopping for fresh food and chopping it up and cooking and eating that; if that’s the main effort that you’ve got to do, I think that’s a low price to pay for something so precious.
Stuart Cooke: That’s right. I think it’s just a little bit of a kind of shift in the way that you do things and if you need an extra five minutes to prepare breakfast, then just make that happen and the dividends will pay off for sure.
Guy Lawrence: Nicely put.
Tania Flack: Yeah and it’s also giving people the confidence to be able to do that. Just making good food choices and once people have got that, then they generally are on a good path.
Stuart Cooke: Excellent.
Guy Lawrence: And if people want to find out more about food intolerances, just contact you through the website, Tania?
Tania Flack: Absolutely. Contact me through the website. I’m happy to give people advice and as I’ve said, we’ve got that test available now; we can give good results within 40 minutes. So, we can give them a really clear plan within an hours’ appointment and that gives them somewhere to go and it can make big differences to how they feel.
Guy Lawrence: Fantastic and for anyone outside of Sydney, is there something that you can get done by mail? Post off? Or is it something you search ….
Tania Flack: We can do the blood test by post; so I can send them out a pathology request form just to have the blood test done by post.
Guy Lawrence: Okay.
Tania Flack: So they can take it into their local collection center and we can discuss the results on line. So, yes, everybody should be able to have access to it.
Guy Lawrence: Excellent. Fantastic.
Stuart Cooke: That was awesome.
Stuart Cooke: Excellent. Yeah, no look that’s great. Just super-interested to spread the word because once you realize what these little triggers are, that are kind of niggling at you sleep and your energy levels and your skin and gut health, you just feel so much better; so fantastic.
Tania Flack: And I’m also glad, I’ve got to thank you for bringing this issue up Stu, because I know that you’ve been wondering about that for a while and it’s great to get the word out there because it can make a big difference and it can just be something as simple as cutting out 1 or 2 foods and having a slight change in diet can make you feel so much better. Thank you for bringing it out.
Stuart Cooke: You’re welcome.
Guy Lawrence: That’s great.
Stuart Cooke: All right, thanks for your time and yeah, we’ll get this up on the blog as soon as we can.
This is just one of the questions we ask leading naturopath and nutritionist Tania Flack as we go over our results from our DNA test.
If you have no idea what the DNA testing is, listen to this podcast first: The ultimate blueprint for better health. I’ve time coded the bullet points so can you jump straight to the bits that interest you most in the video if you’re short on time.
For more information on getting the DNA test. Click here.