Sometimes, short stories help to paint the picture, so here I go… one fine Saturday morning at our local cafe in Coogee after a very enjoyable ocean swim…
Friend: May I get the muesli fruit salad and a freshly squeezed apple juice please…
Me: Uh?? What happened to the big brekkie and long black you always order?
Friend: This is the new me mate… I need to drop a few kilos so I’m on a health kick!
I order an omelette and congratulate him on his new found enthusiasm for his health kick and weight loss plan. At this point I have two options:
A) I could sound like a food nazi and tell him my thoughts on what he just ordered… or B) Keep my mouth shut and wish him the best of luck.
I choose the latter… the last thing I wanted to do was dampen his spirits with my thoughts with weight loss and fruit, so I thought I’d put into a blog post instead and mail it to him…
Sugar, Fructose & the Forbidden Fruit
Whether you follow a Paleo lifestyle or you are some kind of fruitarian, fruit is fruit. So lets take a look at my friends muesli fruit salad first.
I noticed there was a fair bit of banana in there, I’m guessing half of one.
So the first thing that pops in my head whilst eating my omelette is this:
Weight loss & fruit hot tip No. 1
i)A banana contains approximately 40-60g of carbohydrates (4-5tsp’s of that is sugar). I’ve found over the years, for effective weight loss, many peoples daily carb’ intake needs to come in under 150g per day minimum (& that’s mainly veggies). One banana and you’ve almost hit a 1/3rd of your quota!
ii)To burn off that banana it could take up to 1hr of fairly intense exercise. In my friends case 1/2 hr.
Remember, he’s trying to lose weight here, not maintain his weight. And is he training intensively often? Not likely (sorry mate)…
Then there is the other fruit in the bowl, but more on the fruit itself in a sec’. Let’s take a look at the muesli.
Weight loss & fruit hot tip No. 2
I) Muesli is usually 40-45% sugar content! (yes even your ‘healthy’ ones).
II) Dried fruit (which is in the muesli) is simply a sugar hit, it’s not nutritional. Look at it this way… If you ate enough raisins to cover the palm of your hand you have just consumed roughly 10 tsp’s of sugar! Yes, 10 tsp’s!
Then there’s the chopped up fruit on top of the muesli along with the half banana. Let’s say for arguments sake it equals one piece of fruit. There’s another 4 tsps’s of sugar.
So far my friend is up to approximately (I’ll be conservative here) 12-15 tsp’s of sugar.
The next question he should ask himself is if his muesli fruit salad is nutritional?
I’m not going to mention the rolled processed oats here, I’ll keep that for another post, let’s just stick to the fruit.
Have you ever wondered how fruit can stay fresh for so long?
Imagine having a apple tree in the back garden. When the fruit falls from the tree onto the ground, how long does it last there? Would it be fair to say a few days or week at most before it begins to rot?
If you are a major food corporation this would cause a problem. When delivering fruit to the retailers, by the time it’s transported, shelved and then sold, this process can be a considerably long time. Then think how long it lasts after you purchased it and have it sitting in the fruit bowl or the fridge. A little bit different to your apple tree in the back garden don’t you think?
For it to stay ‘fresh‘ for so long they coat the fruit in a waxing mineral oil, which retains the moisture. This is waterproof, so washing your fruit won’t help it either. A quick search on the net and you’ll find different information about this and the waxes they use, which vary the longevity of the fruit.
In the food industry, where it may be called “wax”, it can be used as a lubricant in mechanical mixing, applied to baking tins to ensure that loaves are easily released when cooked and as a coating for fruit or other items requiring a “shiny” appearance for sale - Wikipedia
From my understanding, the problem with this is that the fruit cannot breath. Combine this with stored refrigeration and the fruit will slowly begin to ferment. The sugar content goes up and the nutritional value goes down.
Personally, I’m not too keen on the idea of eating fruit coated in waxing mineral oil, which is months old and has little nutritional value.
I still find this amazing! Does anyone have more thoughts on this? Would love to hear more on this…
Last but not least, let us take a look at my mates freshly squeezed apple juice:
Weight loss & fruit hot tip No. 3
i)Juicing fruit removes a lot of the nutrients (what’s left of them anyway with waxing & storage) by taking away the pulp and fibre. This makes for a much more concentrated dose of sugar water. You are much better off eating the pulp instead!
ii) Let’s say it takes 3-4 apples to make his freshly squeezed apple juice. One piece of fruit equals 4tsp’s. There’s 12-16 tsp’s of sugar right there!
iii)A glass of freshly squeezed apple juice is the equivalent to drinking a can of coke! Those apples can be organic and blessed by a Tibetan monk, it would still equal a can of coke. All you are really drinking is flavoured sugar water.
But isn’t the Sugar in Fruit Different?
The sugar in fruit is fructose. This is a little different to your regular table sugar as fructose has no immediate effect on your blood sugar levels. The reason for this is that it is metabolised almost exclusively by the liver. Even though there is no immediate effect, it has plenty of long term effect.
The liver has never evolved enough to the kind of fructose load we are starting to have in modern diets. When we flood the liver with fructose, our liver responds by turning much of it into fat shipping it off to become fat tissue. This means that this is the carbohydrate we can convert to fat most readily! If this is done over many years along with other sugars and processed foods, you are seriously asking for trouble.
In my mates case, he’s had a big hit of concentrated fructose from the juice and the fruit muesli. Along with long term storage of fruit and wax, the question he needs to ask himself is – by eating this kind of breakfast am I helping my health kick and new weight loss plan?
“The medical profession thinks fructose is better for diabetics than sugar,” says Meira Field, PhD, a research chemist at United States Department of Agriculture, “but every cell in the body can metabolize glucose. However, all fructose must be metabolized in the liver. The livers of the rats on the high-fructose diet looked like the livers of alcoholics, plugged with fat and cirrhotic.” While a few other tissues (e.g., sperm cells and some intestinal cells) do use fructose directly, fructose is almost entirely metabolized in the liver.
“When fructose reaches the liver,” says Dr. William J. Whelan, a biochemist at the University of Miami School of Medicine, “the liver goes bananas and stops everything else to metabolize the fructose.” - Wikipedia
I don’t want to make out that fruit is the villain here, but I do feel smarter choices are needed regarding fruit. When you think that over 60% of our daily calories in the typical western diet includes – cereals and grains, sweetened dairy products, vegetable oils, dressing and condiments, sugar, bars and sweets – Rewind the clock and look at a Palaeolithic human existence, humans would not have derived any of their energy from these things. If you are eating many of the above foods and then compound it with fruit and more importantly fructose, surely this is only fuelling the problem with ones weight?… but more importantly health?
Do I eat fruit?
Yes I do, but not a great deal of it and I buy organic when possible. I’ll usually use a few strawberries or dessert spoon of berries in my 180 protein smoothie in the morning along with a fresh coconut for breakfast. This is simple to prepare and non processed. I’ll also have a 180 protein smoothie with a banana in after an intense workout. I’ll have the odd apple or orange if I feel a bit parched. So I’ll end up having at least 1-2 pieces of fruit in my daily diet, but keep in mind I’m a pretty active person and I’m usually doing some kind of exercise, whether it be gym or play six days a week.
I don’t drink fresh fruit juices, if I do have a juice it’s vegetable based – spinach, celery, cucumber, capsicum etc. I usually sweeten it up with a yellow grapefruit and a lemon. This makes for interesting taste but I honestly don’t mind it. I find things taste very different when you have hardly any sugar in you diet. At the very least go for 30% fruit and 70% green based vegetables.
To sum it up:
I eat organic fruit when possible
I mainly eat berries, strawberries & raspberries
If I’m training fairly intensely I’ll also eat bananas
Apple cider vinegar otherwise known as ACV has been used historically as a health tonic to treat wounds, diabetes, high fever, weight problems and much more. In fact Hippocrates, the “father of medicine” regularly used ACV as a cleansing and healing agent.
Natural Apple Cider Vinegar is made from fresh, crushed, organically grown apples that has been fermented in tanks. When mature, it contains a “web-like” substance called a “mother” which is made from the naturally occurring pectin and apple residue. This “mother” contains many minerals and enzymes that is often not present in processed vinegars.
There are many claims about the miraculous healing properties of ACV but very little science to back it up. The big players in ACV which drive a lot of the impressive actions are its acetic acid and phytochemical (antioxidant) content. While there is not a lot of solid research done on humans I still think it warrants space in your pantry and in your life.
Why ACV demands attention
Type 2 Diabetes: Apple cider vinegar added to meals has the ability to reduce the digestion of complex carbohydrates. Preventing at least some of the starch from being digested and raising your blood sugar levels. It is thought that it’s anti-glycemic and blood sugar favourable properties are due to its acetic acid content. Making ACV fabulous for prevention and treatment of type 2 diabetes. In fact the physiological effects of vinegar are similar to the drug commonly prescribed for treatment of Type 2 Diabetes, Metformin.
Cholesterol lowering effect: ACV improves heart health by lowering total cholesterol, triglycerides and the dangerous form of cholesterol, very low-density lipoproteins (VLDL) which is often linked to risk of heart attack.
Blood pressure: ACV is a valuable companion to those with high blood pressure as regular consumption has been shown to reduce the blood pressure in mice.
Weight loss: Apple cider vinegar has been used in weight loss protocols for many years. Studies have shown that consuming ACV before a meal reduces the need to overeat as it improves satiety, that sense of being full. It is also an amazing digestive aid and let’s not forget point 1 and it’s ability to support a healthy blood sugar balance.
Reflux, Heartburn and Digestion: Contrary to popular belief, acid reflux typically occurs from having too little stomach acid. ACV is a simple and effective way to improve the acid content of your stomach, reduce reflux symptoms and help you break down food better. It is also thought that drinking ACV before meals can improve your ability to absorb important minerals from the foods you eat.
Cancer: Impaired digestion and bacterial and parasitic infections are common in cancer. It is therefore important to cleanse the digestive and excretory systems. While there is little research on the use of ACV in cancer, ACV is a valuable food to include because of it’s “sanitising” effect on the gut and it’s overall effect on all body systems.
How you can get your ACV fix daily
As a digestive health drink; especially if constipated or have reflux. Dilute 1 tbsp in 200ml of warm or room temperature water and have daily or take 1 tbsp 10-20 minutes before meals.
In salad dressings with healthy oils, herbs, spices, pepper and pink Himalayan rock salt.
In sauces, mustards and dips. Homemade Dijon mustard and Coriander sauce.
To help ferment gut loving vegetables such as sauerkraut.
To tenderise beef, lamb, chicken and other meat in slow cooking.
In bone broths to leech all of the amazing, gut loving minerals out of the bones.
Word of warning
Always dilute ACV in water or fresh juice before consuming. ACV is highly acidic so having it pure and undiluted can damage the enamel of your teeth, throat and tissues in your mouth.
One isolated study has shown that long-term excessive use could lower potassium levels and bone density.
Not all ACV’S are the same
Look for raw, organic, unfiltered, unpasteurised ACV which contains the “mother”. This ensures that it still has the beneficial probiotics, minerals and enzymes. Ideally the ACV should look cloudy. My favourite brands are Braggs and Honest to Goodness. By now you would have established that I am a HUGE fan of the humble ACV. It will continue to have a place on my shelf, an entire 5 litre shrine in fact. I recommend ACV to patients and use ACV daily, wherever I would normal vinegar and as a digestive aid to cut through sluggish bowel movements. I am more than happy to continue the legacy of Hippocrates and use this exceptional liquid medicinally. I just hope that more studies are carried out on ACV to give it the credit it so rightfully deserves.
Try This Daily Gut Nourishing Maintenace
It’s as easy as this:
- 1/2 a lemon
- 1/2 a tea spoon of 180nutrition Pure L-Glutamine
- 1 table spoon of apple cider vinegar (we like Bragg Apple Cider Vinegar)
- Glass of water
Simply mix it all together and drink once a day on an empty stomach first thing in the morning, or 1/2 hour before meals.
This article is brought to you by Lynda Griparic. She is a qualified Naturopath, Nutritionist, Writer and Speaker with over 14 years of experience in the health industry. Lynda specialises in gut health 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, metabolic problems and gut disturbance. You can connect with Lynda here.
Lynda: What is an alcohol hangover? Technically a hangover from alcohol develops when blood alcohol concentration (BAC) significantly drops and peaks when it returns to almost zero.
Unfortunately “The Alcohol Hangover” can last up to 24 hours and commonly includes symptoms such as headaches, fatigue, poor concentration, dizziness, thirst, mood fluctuations, cognitive impairment and a general feeling of suffering.
Can a hangover be prevented? Outside of consuming alcohol in moderation or abstinence, unfortunately there is no evidence to suggest that conventional or complementary methods are effective for prevention or treatment of the dreaded hangover.
What We Can Do?
While we can not prevent or cure a hangover, there are a few things we can do to reduce it’s severity.
Choose your fuel wisely; what you choose to drink can either be a nasty cocktail of chemicals and sugar that aggravate your hangover or a “cleaner” alternative with a few health benefits. Red wine contains many health promoting compounds such as polyphenols, phenolics, flavonoids and antioxidants namely Resveratrol. In moderation these compounds are anti-ageing, have been shown to support cardiovascular health, and even have anti-cancer and a neuroprotective effect in neurodegenerative diseases such as Alzheimers. Unfortunately many people have allergies or intolerance to some ingredients in wine such as alcohol, amines or sulphites. If this is you, another option would be a potato based Vodka with soda water and fresh lime instead. Be mindful as many Vodkas are grain based. Potato based Vodka is gluten and sugar free and is low in carbohydrates. Be careful not to use tonic water instead of soda water, a common mistake. Store bought tonic water is often high in added sugar. Some may also contain fruit extracts and quinine to improve the flavour. If you would like slightly more antioxidant, polyphenol and flavonoid activity go for your organically produced wines. These wines are produced without sulphur dioxides/sulphites, making it a better alternative for those with sulphite sensitivity.
Sleep; make sure that you are getting quality sleep, especially a couple of days prior to a drinking “binge”. Sleep deprivation has been shown to aggravate the severity of hangovers. Ask yourself the following questions. Are you getting 7-9 hours of undisrupted sleep most nights? Do you get to bed before 10pm? Do you wake feeling refreshed? Is your room dark, cool and without exposure to light, especially blue light from technology, computers, mobile phones etc? Are you avoiding blue light exposure for up to an hour before bed? If you have answered no to any of these questions, you may need to look at improving the quality of your sleep for many more reasons than reducing the symptoms of a hangover. To find out how you can improve your sleep here.
Vitamins and minerals; Dose up on a B vitamins, magnesium and purified water before and after a drinking session. Alcohol consumption depletes many nutrients in the body that are essential for overall health, particularly the nervous and muscular system. The ones we deplete most are water, vitamin B1, B12, Folate, and Magnesium. A lack of these nutrients exacerbate hangover symptoms and add to that generalised feeling of misery. I like to use Magnesium bisglycinate for its enhanced absorption.
Know your limitations; We are all unique and our genetic differences may influence the way we respond to alcohol and may contribute to alcohol addiction, dependence and abuse. Geneticist Dr Margaret Smith claims that around 50 per cent of the risk of drug or alcohol dependence abuse is genetic and although there’s no single addiction gene, there’s a cluster of inheritable traits that can make some people more vulnerable. Read more here.
Ditch the smokes; if you are a smoker and need another reason to quit, I can accommodate. Studies have shown that smoking can increase the severity of your hangover…amongst other things.
So with all of this in mind and with the memory of what a hangover looks and feels like, thoroughly enjoy this festive season well prepared and ready to tackle alcohol in moderation so that you are not having to recalibrate your angry body and mind a week after a night of fun.
This article is brought to you by Lynda. She is a qualified Naturopath and Nutritionist with over 14 years of experience in the health industry. Lynda specialises in gut health 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, metabolic problems and gut disturbance.. If you would like to book a consultation with Lynda, CLICK HERE
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.
They say you learn something new everyday, well we certainly did with todays guest! If you or anyone you know are struggling with symptoms like IBS, food allergies and intolerances, acid reflux, migraines, hives, insomnia, chronic fatigue (the list goes on!)… then looking into and understanding histamine intolerance is well worth your time.
Ex-CNN/BBC journalist shares with us how she heals her chronic inflammatory condition.
We have another awesome guest for you in store today and her name is Yasmina Ykelenstam. She’s an ex-journalist with over 10 years research and international news production experience for people such as 60 Minutes, CNN and the BBC, so she knows how important it is to get her facts straight!
In 2008, after 20 years of being misdiagnosed with everything under the sun, she was forced to quit a career of a lifetime after seeing over 68 doctors. In 2010 she was finally diagnosed with histamine intolerance. Yasmina then embarks on a mission to get to the bottom of it all with the help of nutrition, lifestyle, meditation and a different approach to exercise… Prepare to be inspired!
Full Interview: Histamine, Food Allergies, Skin Care & Meditation
In This Episode:
From journalist to health advocate; her story
What is histamine & the role it plays
How to test for histamine intolerance [07:28]
Why fermented foods were not the best choice
The ‘Natures Cosmetics’ she uses for her skin
Why meditation has played a big part in her recovery
Guy:Hi this is Guy Lawrence of 180 Nutrition and welcome to today’s health session. We have another awesome guest for you in store today and her name is Yasmina Ykelenstam. She’s an ex-journalist with over 10 years research and international news production experience for people such as 60 Minutes, CNN and the BBC so she knows how important it is to get her facts straight which is a big one and she has an amazing story to share with us today.
In a nutshell, in 2008, after 20 years of being misdiagnosed with everything under the sun, she was forced to quit a career of a lifetime after seeing over 68 doctors she reckons. In 2010 she was finally diagnosed with histamine intolerance. If you’re unsure what histamine is don’t worry about it, I think it’s actually really relevant for everyone and we do explain there in the podcast today and Yasmina’s explanation is going to be much better than mine so hold for to that.
She goes into that, how she’s radically changed her nutrition and lifestyle, her exercise approach and started including meditation as well, which I will add and we do discuss all awesome topics and how she’s pulled her life around and is a great example of what a bit of determination can do and change and now she’s out there spreading the word as a low histamine chef and doing an awesome job of it and we were just very privileged and proud to have her on the podcast today and she was a lot of fun, she was great, superly down to earth. Superly, could I say that word? Anyway I’ll stay with it. Top girl, great to have her and you will get a lot out of it to enjoy. Of course any feedback please send us back to email@example.com. You can go into our Facebook page, 180 Nutrition write on the wall. We generally get round to them all as [00:02:00] quick as possible.
This is the part where I’m going to ask for a review, I do it every episode and I probably will just leave it at that. If you enjoy the podcast leave us a review on iTunes and they really are appreciated. Anyway, let’s go over to Yasmina and the low histamine chef, enjoy. Okay, let’s go for it.
Hi this is Guy Lawrence, I’m joined with Stewart Cook, hi Stu.
Guy:Our fantastic guest today is Yasmina Ykelenstam. Did I pronounce that correct?
Guy:Ykelestam and I even practiced it before the show as well oh God, hopeless. Thank you so much for coming on the show today Yasmina. We’ve got some amazing topics to cover, but more importantly could you share your absolutely fascinating story with us as well and our listeners because it think it’s just fantastic.
Yasmina:I’ve been sick most of my life, on and off, with strange symptoms, allergy-like flues that weren’t flues, IBS, hives those kind of things. Then it really intensified when I was a journalist working in war zones in Iraq and Lebanon and eventually it got so bad that I had to quit my job and I had to find a career, a business that I could run from my bed basically which was I did some marketing and I used to pull on a shirt pretend I was sitting up in an office but really I’d be lying in my bed because I was so sick and nobody could tell me what it was.
Then finally I came across some woman in a … Not some woman, she’s a very good friend of mine, she’s also a blogger too and she told me it might be a histamine issue. I was in Bangkok at this point and I flew straight from Bangkok via New York, all the way to London and I got a diagnosis of something called histamine intolerance which I will get into in a minute and then it was I was then re-diagnosed with something called mast cell [00:04:00] activation. It’s not really clear, I seem to have both or maybe they are kind of the same thing but in any case it all worked out in the end and I’m feeling much better.
Guy:How long ago was that Yasmina?
Yasmina:The first was in 2010 and then the second diagnosis was in 2013.
Stu:There you go.
Stu:For everybody out there so for our listeners who are unfamiliar with histamine, now in my very limited knowledge I’m thinking it’s the kind of reactions that I used to get when I had high fever as a child, with stuffy, itchy, watery eyes and I just want to … Could you just touch on the role of histamine, what it is, what it does to the body?
Yasmina:That’s basically it. Histamine, we are used to hearing about anti-histamines, most people have histamine reactions. Histamine is an inflammatory molecule that lives in mast cells which are part of our white blood cell system. But it’s also found in foods. Histamine’s job is if there is some healing that needs to be done, the mast cells break open and histamine and other inflammatory mediators go to the site of the infection and begin the healing process. But as I said, it’s also found in foods, but also, histamine’s role is diverse in the body. As I said, it’s an important player in the healing process, it’s a neurotransmitter which affects serotonin and dopamine, it plays a role in our metabolism in weight gain and weight loss, it’s part of the digestive process and it also helps set the circadian rhythm so our wakefulness cycle and it’s now been shown to be involved in narcolepsy.
Guy:Wow. What would the symptoms be of histamine intolerance? Everything? [00:06:00].
Yasmina:Pretty much everything which is why it takes an average, I’m going to use mast cell activation as an example here but it takes up to a decade or rather an average of a decade for the average woman to be diagnosed with mast cell activation which is related to histamine intolerance. A decade because the symptoms are so incredibly diverse and they rotate, and they migrate from different parts of the body as different clusters of mast cells become activated and depending on diet, which part of the world you live in.
In any case, here are some common symptoms, there are literally dozens of symptoms. I had 55 symptoms that were directly attributable to histamine intolerance or mast cell activation. Here are a couple of them otherwise we’ll be here all night. There’s IBS, acid reflux, food intolerance-like issues, migraines, hives, insomnia, blurry vision, palpitations, chronic fatigue, intolerances to extremes in temperature, and inability to fly in planes because of the vibration and changes in pressure, food allergy-like symptoms and in the extreme, idiopathic anti-epileptic shock, idiopathic meaning we don’t know why.
Stu:Okay, well, given that very varied and almost crazy list of symptoms, how can we test for it?
Yasmina:With difficulty, the first step is finding someone who believes you and on my website, there’s a post which you can print off medical studies and take them to a doctor with you but I’ll tell you how to get there later. I’ll start will histamine intolerance. Histamine intolerance is generally diagnosed by a high blood plasma which is the overall [00:08:00] amount of histamine in your blood. A result of a low di-amine oxidase enzyme in the body. Di-amine oxidase is one of 2 histamine lowering enzymes, it’s also known as DAO. The other is HNMT but that right now can only be tested for in your genetic profile and some people say that the only definite way to diagnose this is by having a decrease in symptoms when going on a 4 week histamine elimination diet.
Some people, a lot of people walk away with a false negative from the testing for this because there’s many causes for histamine issues, you don’t have to have low DAO and your plasma histamine can be low one day and very high the next depending on your stress levels, what you’ve been eating, all that kind of stuff. Generally I would say, look for allergy-like symptoms with negative allergy tests and by these I mean IGE testing rather than IGG which is the food sensitivity testing.
As I said, plasma histamine fluctuates so it’s a little difficult. Also there is the issue that you can have a relatively normal histamine level but if your other inflammatory mediators are elevated, such as prostaglandin, interleukins, leukotrienes, that kind of thing, the other inflammatory mediators that are also housed in the mast cells along with the histamine, they can potentiate whatever level there is of histamine. If there is already some kind of inflammation going on, let’s say the histamine is normal, prostaglandins can enhance the effects of any histamine that’s being released in the body. Plus if you have excess leukotrines, that then enhances the prostaglandins and the histamines.
Just testing for plasma histamine is not very [00:10:00] reliable. For mast cell activation syndrome, it’s urinary test of n-methyl histamine. It’s a 24-hour test so you get an idea of the level throughout the day. It’s the prostaglandins, the other inflammatory mediators I just mediators that I just mentioned, and then something that’s also very important in my view is I’m finding more and more people are having a problem with something called oxalic acid which is found in plants. It’s a plant defense mechanism and it can cause major inflammation in people who are already dealing with some kind of inflammation.
It’s found in kale, almond, celery, zucchini, for example. What happens is when we get sick, we try and get really, really healthy and so a lot of what we do is we eat high histamine foods, by accident the avocados, the tomatoes, the pineapples, because we’re told all these are great for us and lots of nuts and all of that, they’re also high histamine, then we are adding lots of oxalic acid into the mix with the kale, the almonds, all of these wonderful plant foods. If there is an existing inflammation issue, these can temporarily aggravate the issue. I’m not saying don’t eat these foods, these are all the foods that I eat, but it’s good to be aware of it.
Guy:Wow. There’s a couple of things that spring into mind, the first thing is I’m going to have to listen to that again once I get off this conversation to make sure I fully understand what you just said. But on top of that, where would you start? Because you’re naming foods that people assume are healthy so unless you get the diagnosis correct, you could be continually triggering this inflammational problem off from the get-go without even realizing it.
Stu:Another point is well, I’m thinking Yasmina from a bloke’s perspective, my blokey way to fix that would be to run down to the chemist, get some Claritin, take a swig of [00:12:00] Claritin and see what happens. Does that fix it? That kind of … Well, maybe it’s a histamine problem if Claritin works.
Yasmina:You know, funnily enough that was my ex-boyfriend’s logic which was just take a few fistfuls of antihistamines and if it works it works. By this point I was already on a few antihistamines a day. He said, “Well how come that’s not working for you? This obviously isn’t it.” Poor thing was just used to hearing me talking about different theories about what was wrong with me and he had just had enough. He’s just like, this girl is just a hypochondriac. Which is why most of us get sent to psychiatrists actually because we’re told it’s psychosomatic.
The antihistamine issue, that’s a very good point, but there are actually 4 histamine receptors in the body. Claritin, for example, and most antihistamines work on the H1 receptor which to really oversimplify things means the respiratory system. You have a fever, you get [sniffly 00:13:00], you can’t really breathe, they give you an H1 blocker and that dries up your nose and it blocks that histamine receptor. But there’s the other 3 histamine receptors.
The H2 receptor is, again, oversimplifying, is to do with the digestive system. If you have a person who’s suffering mostly from digestive issues, they don’t really know and if they go to a doctor who doesn’t specialize in mast cell issues, they might be told, well take an H1 blocker and your symptoms should dissipate but the fact is if it’s digestive issues, an H1 blocker isn’t going to do anything.
Then there’s the added problem that a number of the doctors I’ve spoken with including Dr. Janice Joneja who is a pioneering immunology researcher who was one of the first people to research histamine issues, a concern with antihistamines is that throwing the histamine receptors out of whack can cause more histamine release into [00:14:00] the body basically. First of all you have the rebound effect which is when the antihistamine wears off, the body produces more histamine to make up for the shortfall. There’s lots of different reasons that that might not necessarily work.
That is also an issue with the histamine elimination diet by the way. A lot of people feel better after 4 weeks, myself included, and then they think, well, I’m just going to stay on it because I feel better. Then what happens is, you just keep losing foods, and losing foods, and losing foods and you’re even reacting to the low histamine foods and you’re like, oh my god, I’m just so histamine sensitive that I literally, I cannot be in a room with any histamine. Well no, the fact is your body keeps producing more and more … This is one of the theories that your body produces more histamine because you need the histamine for so many essential functions in the body and I keep trying to share with people that histamine is a good thing, it’s our friend, we just don’t want too much of it so we need to be careful, we need to find ways to balance the histamine.
Stu:If I was completely distraught and in a very similar place to where you were and said to you, just tell me one thing. What do I do right now? What one thing can I do right now? What would you advise?
Stu:Right, because we do have another question about mental stress as a trigger so [crosstalk 00:15:28].
Guy:I’ve got a question for you off the back of that. Why do you think you got if from the first place? From what?
Yasmina:There’s many different theories as to why people develop histamine issues. One is genetics, they are finding people with mast cell activation … I keep referring back to mast cell activation because we have research on that. unfortunately histamine intolerance is being treated by nutritionists and holistic practitioners … I’m not [00:16:00] saying that this is not a valid way of dealing with it, I’m saying that these people don’t normally release medical studies so we don’t have anything concrete to go by. I’m a big believer in holistic methods of treatment, just I would like the research to be able to talk to it about people. Oh no, I’ve just lost my train of thought. I did say I woke up very early today.
Guy:It’s very late over there in Paris too. That’s cool. Because I’m jumping around [crosstalk 00:16:33].
Stu:We’re on the topic of meditation and how you first thought that you came to … Where the histamine came from in the first place for you.
Yasmina:Right. We have the genetic aspect which is that in mast cell activation studies they are finding that people who have high inflammatory mediators, it runs in the families. This would apply to histamine intolerance as well, one would assume. Then there’s exposure to pesticides, to chemicals, there is viral infections. For example there’s a theory that you could have some sort of childhood virus and your immune system, once it’s dealt with, remains hyper activated. The immune system just stays in overdrive believing that there’s something to continually be dealing with but in some cases that could be true, some people have childhood viruses that remain in adult years but it remains dormant in the body unless there’s some sort of major health event in which case it can reactive.
Food poisoning has been said to potentially trigger it. Serve cases of food poisoning and serve illness of some kind, operations, that kind of thing, again the immune system remaining in overdrive [00:18:00] and trauma. I was listening to a very interesting talk by a doctor, I believe it was Milner and he was saying that the majority of his patients, they came to him and they say, I don’t know, I was so healthy, everything was going totally right, and then suddenly this traumatic event happened in my life, a car accident, a husband dying, a child dying, some sort of personal incident, and that is what triggers the mast cell or the histamine activation, which is not an uncommon thing.
There’s a great book called The Last Best cure in which the author who is a science journalist herself, she shares a questionnaire developed by a medical company in the States that can actually predict how likely you are to develop an immune system dysfunction based on the level of trauma you have had in your life. When I read the book, I just thought, okay, I grew up during a war and I went to war as an adult 3 wars. I haven’t really had really traumatic events like some people have. Some people have had really terrible, terrible things happening to them. But then I read the questionnaire, it was like, did you move once, more than once every 5 years before the age of 11? Did you ever hear your parents fighting in the next room? Did one of your pets die before you were the age of 8? I just thought, wow, I’m in trouble and I scored off the charts, off the charts.
Stu:To me when I heard what you did as a journalist, I thought, my god that’s stressful. For me personally, from an outsider looking in, I don’t know how stressful it was.
Yasmina:It was highly stressful and …
Guy:Just thinking about the sources of [00:20:00] histamine triggers as well. Outside of food, personal body care products, sun screens, all that kind of thing, would that fall into that category as well?
Yasmina:Yeah, absolutely. Bath products, even so called natural products like cocamidol betaine which I can never pronounce and the SLS which we now know are not so great for us, and various other products can cause immune system disruption that can affect the mast cells. When you consider that what we put on to our skin, I heard 60% of what we put onto our skin is absorbed into our bloodstream. That figure is contentious but it’s interesting to think. I had not really considered it before although it made complete sense.
But the good news is that when you consider that beauty products have lead in them which we thought was an urban myth but was then proven to be the case and there was a big expose on it in the New York Times, people had always told me, “No, no, no, it’s a myth, it’s a myth, it’s a myth.” It’s not a myth. When women are eating, I think it was 5 pounds of lipstick a year, it all adds up. The good news is that although there are things that can trigger us, there are other things that we can put on our skin that make us better such as moringa oil which is a natural anti anaphylactic and an antihistamine. There’s pomegranate seed oil which increases collagen production but is also an antihistamine. You have brands like Dr. Alkaitis, their product is so pure you can eat it. You can eat it. I have eaten their almond face cleanser just out of curiosity to say that I did.
There’s RMS beauty created by a woman who had multiple chemical sensitivity, she actually does the makeup for the Victoria Secret Angels, and she created this amazing range of beauty products with just the most incredible raw beauty products that treat the skin in an anti-inflammatory way and there is 100% pure which is … I don’t get anything for mentioning these things. I hope it’s okay, I just want to …
Guy:Go for it. Help people yeah.
Yasmina:Yes. 100% pure, it’s an American brand but you can buy it all over the world and their products are the cleanest I have found anywhere. Even though people write to me and they’re like, Oh so you use 100% pure but it has tomato in it. Well, when you compare a little bit of tomato or a little bit of strawberry in a face cream to phenol-exo-hetra-tetra-cyclne-adol, you know I’m just pulling from air. I know which my body triggers to more and it’s not a little bit of tomato or strawberry.
Guy:Yeah, right. To pull it back, with everything that can trigger histamine, which is incredible really when you think about it you’d be afraid to go out the door sometimes.
Yasmina:I used to be. I used to wear a mask. I was one of those weirdoes.
Guy:That’s amazing. With Steward then asking, what’s the one thing you can do right now and your answer was mediation, my question would be why probably because I sidetracked this conversation 10 minutes [crosstalk 00:23:28].
Yasmina:No worries. My life fell apart and interestingly I had my genetic profile read by somebody and I carefully chose someone because I didn’t want somebody who was sell me thousands of dollars of supplements. But I told him, look, I just want to know about the mast cell stuff, I don’t want to know about any other health issues and he says to me, “That’s very unusual, nobody’s ever told me that. You know, just ignore everything else, I just want to know about this.”
I said, “Well, you know, I, I am a high stress person, you know, [00:24:00] especially when it comes to my health and I really don’t want to know anything else because the likelihood is I’m, I’m just not going to be able to deal with it right now.” When we spoke, he started first of all by laughing at me, and I said, “What’s up?” He said, :I can now understand why you made that request. In your genetic profile, every possible gene relating to stress is in your genetic profile.” He said, “It’s my belief that you should be able to control your symptoms through stress release.”
Funnily enough about 2 years before that I had started meditation after reading this book The Last Best Cure. I was told that … I’ll come back to this later but I started meditating and I started noticing some positive changes, lots of positive changes. Then I reached the point where I thought I’m eating 5 foods, this is not working because I’m terrified of eating anything else. I came up with this really, really, crazy idea, I had been on a meditation retreat for a week and after years of restriction and misery, I ate everything I wanted on that mediation retreat. It was all vegan, it was all made from scratch there was no tofu, it was super, super healthy whole foods. I ate it all and I was fine and I just though, this is the key, this is the key. At the time, I just thought, right, this is how I’m going to get my life back. I’m done with sitting at home, I am done with not being social, I am done with thinking that my life is over…
I had made so much progress and happiness and feeling better about things but really was still stuck in this mindset of I’m never going to get better. There is only so much better I’m going to get and maybe I’ve already reached there. I read The Last Best Cure and she talked about [00:26:00] how meditation fights inflammation. I just thought, that’s when I went on the mediation retreat and after that, I came up with this idea that I could re-introduce foods as long as I stayed calm while I was reintroducing them.
I’m not suggesting anyone else try this, I don’t have any message to sell people on how to do this, talk to your doctor, your shaman, your whatever, your witch doctor but get a medical person on board. What I did was I did a risky thing, I took a bowl of strawberries and I had gone into anaphylactic shock from having 1 strawberry a few years earlier. My health was a lot better at this point. I was no longer fearful of going into regular anaphylactic shock. I have to say that I was much, much, better than I used to be.
I did a mediation, mindfulness mediation at the dinner table 15 minutes and then I started eating the strawberries one after the other, mindfully, really being in the moment, being in the experience. Just not allowing the fear and the dizziness and the anguish that accompanied every single meal in the last few years, I just let that all out. I experienced it and I saw it there in front of me and I made my peace with it. I actually said to myself, you know what? At this moment, I’m okay with letting go. Whatever happens, happens because I’m at peace. I haven’t experienced many moments like that since but it was an incredible moment and I just let go of the fear and I ate the bowl of strawberries and [inaudible 00:27:46]. That was [inaudible 00:27:48] for me.
Maybe I would have survived anyway, but the point is, I had set something in motion whereby I had told my brain and my body [00:28:00] that this was the key and my unwavering, unshatterable belief that this was going to heal me, was possibly a placebo effect but the fact is, if anyone can find that one belief, even if it’s the eating McDonald’s every day is going to heal you, it might work for a time anyway but there are more sensible ways to do it. Mine seems to have a lasting effect so far, nobody can predict the future but the point is the meditation has brought me peace and acceptance. It doesn’t mean that I’m not going to continue fighting for my life but for my recovering but I have made my peace with however it is that I wake up on any given day.
Stu:Well that is fantastic. Do you continue to eat strawberries today?
Yasmina:I do, I eat a lot worse that strawberries.
Stewart:No it sound like you certainly got a strategy that works for you. In terms of knowing where to start, there’s so much to do to try and get your head around what might be happening, what you could do. If I wanted to gravitate to perhaps some natural antihistamine foods, where would I start? What would be the best ingredients to choose?
Yasmina:That’s my personal choice is starting with those foods, so plentiful in nature. Really, I think if I had grown up in Lebanon where my mother is from where the food is just natural, you just literally just pluck it from the tree and put it on the table. My mother always commented, “When we used to go to Beirut, you never had any food issues.” She was right. That’s also because the diet was rich in these following foods.
What I have found to be my most powerful ally and that for many of my readers are bioflavonoids, quercetin, rutin [00:30:00] and luteolin. They are found in plants. They are what’s called mast cell stabilisers. There has been some amazing research by a doctor in the States, Dr. Theoharidis at Tufts. He’s funded by the National Institute of Health, he has over 300 studies on mast cells, mast cell activation and he found that these bioflavonoids, in particular, quercetin and luteolin, quercetin, the study was done on, is as powerful as the most commonly prescribed medication for stabilizing mast cells to prevent histamine release. But this is also applicable to people with histamine intolerance because quercetin acts as an antihistamine, so it works in preventing the mast cells from releasing histamine that’s in the body already and it acts as an antihistamine so when we eat dietary histamine, it doesn’t bind to the receptor in the body. It doesn’t appear to have the same side effects as antihistamines.
In any case, you can find these bioflavonoids in fresh green herbs. I eat so many green herbs. People watch me cooking and they’re like, when do you stop putting, I don’t see you measuring anything? How do you measure the herbs? I say, when it tests like one more handful is going to make things taste funky then I stop. Fresh green herbs, things like sweet potato, butter nut, squash, broccoli, most brightly colored vegetables and greens. The thing is, it gets a little confusing because you’ll have a lot of articles that say things like pineapple is an antihistamine, tomatoes are antihistamines, well those foods are found on the high histamine food list. That’s’ because partially because different parts of the fruit or the food can have different properties. The leaf can have one property, but the fruit itself can have others. Is it the combination of other nutrients or the lack of nutrients or the sugar? Things like that.
Raspberries for example are on [00:32:00] list as high histamine but they’re also a good source of quercetin. People say, well, they have quercetin but there’s an … I look for foods that have these qualities. My first choice would be rather than eating tomato ketchup, which is a processed food and is also high histamine, I will have a bowlful of raspberries because they do have some quercetin, they are anti-inflammatory but they are slightly higher histamine than blue berries for example. As I said, severe histamine restriction is not a great idea. What I do is I try and balance things by including as much of these antihistamine foods as possible, to balance out the higher histamine foods that I eat.
Stewart:Would non-organic plants and vegetable be an issue? I’m thinking along the lines of pesticides because not all of us, me included, can afford to feed a family fully organic. It gets crazy. I really increase the amount of fruit, many veggies really, I eat lots of veggies but I’m thinking, I’m washing and scrubbing but I still think they’re loaded with pesticides and nasties.
Yasmina:Yeah, scrubbing them only does so much because it’s inside the food but yes. Pesticides would be an immune system trigger which would exacerbate the histamine or mast cell issues, but at the same time, yes, it is expensive. I try and eat as much as I can organic, there have been some studies that have show that quercetin levels may be higher in organic vegetable and in organic farming. I can’t remember the reason why and that was contentious also. That was just one study.
What [00:34:00] I do is take the list of the most heavily contaminated foods and try and eat those organic and then eat the rest conventional farming. There’s money saving strategies like I eat an incredible amount of herbs and they are not always in season so what I do is I buy in bulk and I freeze. I chop them up and I freeze them. Then that gives me a year’s supply. You can go to farms and make some kind of deal with then … If you have anybody local, you can get vegetable boxes, you can … It’s tough, I would say that I spend most of the money I earn on food.
Guy:But you feel a lot better for it though right, so it’s?
Yasmina:I do but it’s a delicate balance eating a little bit left overs [inaudible 00:34:52].
Guy:What about fermented foods? Because I hear they can be a catalyst for histamine triggering as well.
Yasmina:Fermented foods a double-edged sword absolutely. We’re told they are the best way to heal the gut and yet they cause histamine release because of the bacteria. A lot of people arrive finally at histamine tolerance diagnosis or the suspicion that being what they have because they were on a highly fermented diet such as the guts for example. The interesting thing is a lot of people are eating the fermented foods to heal the gut but new research tells us that there is a mast cell involved to leaky gut, therefore quercetin and other approaches to mediating histamine and mast cell issues could be applicable to leaky gut and I had horrific, horrific, horrific leaky gut symptoms and I have to use the real name here, intestinal permeability because if we want people to take us seriously we need to use names that doctors will pay attention to.
[00:36:00] I managed to heal mine in my opinion, it might have been other factors as well but I didn’t do any L-glutamine, I didn’t do any fermented foods, I didn’t do any bone broths. Just generally I think that anyone who says that they have a healing protocol that will definitely work for you, is a little delusional or lying or has the best intentions but just we’re all different.
Guy:100%. We hear that all the time with diet too. This is the diet, this is … It’s like come on guys, really? Yeah.
Yasmina:Exactly. The first thing I tell people is the histamine lists are terrifying. Forget sticking to any one dietary dogma, forget about sticking to list. Make your own lists of foods. Trial and error, make a list of symptoms, IBS, blurred vision, blah, blah, blah. Don’t do a food diary because that’s just setting yourself up for failure. It’s like eating something and then sitting there with a notepad, what’s going on in my body? What’s going on in my body right now? Oh, I twitched, I twitched, okay.
It’s like the research on how concert violinists for example, they put them in MRI machines and the parts of the brain that get denser with neurons, the more they practice, that kind of thing. You become better at playing the violin the denser that these neurons become because you’re spending more time, more time, more time. We have become virtuosos if of our sickness. We’ve spent so much time focusing inwards, looking at what is going on in our bodies, looking for what’s going wrong. We’re intensifying our perception of these things. That is my experience, my own experience and I’ve seen it in others. That’s one of the amazing things about mediation. At times, when my symptoms were at their worst, I would go into [00:38:00] the discomfort and just accept it and release it. It’s absolutely mind-blowing.
Guy:The mindset’s massive, it’s massive. I think of Tom Gabriel when he spoke on our podcast and he was talking about chemotherapy, once somebody was diagnosed with cancer they did a study, about 30% of the people were starting to lose their hair before they even started the chemo because they were just going in and just absolutely terrifying themselves, and the body takes over, which is fascinating.
Yasmina:There was an article I was just quoted in yesterday that was on US world news, the website and world news and reporters, I can’t remember right now, sorry. But it was on the nocebo effect. The evil twin of the placebo effect. Yeah, absolutely, expect to react and you probably will.
Guy:While we’re on the topic, for any of the listeners recommend listening to our podcast with Dr. Joe Dispenza because he actually wrote a book recently called You are the Placebo. I’ve read it. He was an awesome guy but he explains that really well in the podcast so if anyone wants to check that out they can too. Yeah, let’s do it.
Stewart:I have a question. Do you support your diet with any off-the-shelf supplements?
Yasmina:I do. Again, these might not work for everybody and I’m certainly not a doctor so please don’t run off and buy these but to discuss them with a medical professional. I started out taking quercetin by a brand called Twin Lab T-W-I-N L-A-B and quercetin with vitamin C. initially I was told that vitamin C was great for histamine and mast cell issues but I reacted to all vitamin C and I thought, wow, wow, that’s another thing I [00:40:00] can’t take. But then I realized that ascorbic acid is often made from fermented corn. Fermented number 1 and corn, which is highly allergenic and is a trigger for many people.
I found the Twin Lab, coincidentally which has the vitamin C that’s made from ascorbyl palmitate, which is made from palm trees and to my knowledge is not actually fermented. That was just great. I stated taking that and then I became aware of a stronger quercetin and luteolin supplement developed by Dr. Theoharides who I talked about earlier and the mast cell researcher. He created this supplement and it changed my life.
People say that you can’t work your way up to a therapeutic dose of quercetin and luteolin through your diet. My argument to that is, well if you eat nothing but quercetin and luteolin rich foods you’re hedging your bets anyway. Even if the quercetin isn’t doing anything you have all these amazing plants foods and you’re not ingesting any garbage so you’re giving your body a fighting chance. This neuroprotek perhaps in combination with the diet, really, really changed my life. The one symptom I forget to mention earlier that is such a huge problem for many of us and was my absolute nightmare as a journalist, imagine this, brain fog and memory loss. A journalist with brain fog and memory loss in war zones.
Stewart:Not the ideal situation.
Guy:No. Eventually that played a huge part in why I left journalism because I worried that I was endangering myself and others by being out in the field. Yes the neuroprotek cleared my brain fog up entirely. Again, in combination with diet I’m sure, and it doesn’t work overnight. Dr. Theoharides told me it will take about 6 months for it to kick in, [00:42:00] and it did take 6 months for it to properly start working. All kinds of people are using it now. People with autistic kids are using it for them because … I’m not entirely sure the length of it.
Stewart:That was neuroprotek was that?
Stewart:For anybody wanting to access that, is that readily available on the internet?
Yasmina:It is. They sell through Amazon and also through their website. You can just google it or google Dr. Theoharidis, it should come up. Oh god, I’ll have to spell that name.
Stewart:Yeah, it doesn’t sound easy.
Yasmina:Vitamin C also [mangosteen 00:42:39] I started taking when all my hair fell out and I lost most of my hair, it was quite traumatic but that turned out to be combination of shampoo and inflammation generally and [mangosteen 00:42:50] and a little bit of vitamin B12. The [mangosteen 00:42:54] is an antihistamine, it’s a mast cell stabilizer and it also inhibits the synthesis of prostaglandins from mast cells. Histamine when it’s released, prostaglandin is synthesized as the histamine is released and they augment each other. I theorized that dealing with the prostaglandin would help with the histamine reactions and it also apparently helped my hair grow back. Prostaglandin D2, excess prostaglandin D2 is often to blame for male baldness or plays a role in it, just to remind you.
Guy:It sounds like you’ve been through so much. How do you feel now after everything listed-?
Yasmina:I feel like it was my scariest war and I felt very much like a soldier having been, well, perhaps on a crusade for many, many, many decades and I just turned 40 this year, and I’m now finally [00:44:00] experiencing health, good health for the first time since I was maybe 8 years old and it’s pretty amazing. I used to feel quite buttered and angry. I was very, very angry. I was so angry, I had the shortest fuse on the planet, I would just scream at the drop of a hat. Journalism didn’t help that very much working in war zones and being in horrible situations where you have to evacuate a team or deal with incoming fire, but there’s no room for politeness in most situations. It’s just all changed and I’m happy and peaceful and I let go of my anger. I was very angry with doctors, who didn’t spot the sickness and I was angry with … I was just angry with life and now, I don’t know. It’s so much-
Guy:That’s amazing. I know you’re inspiring so many other people with your own message which is fantastic.
Stewart:Just thinking that we’ve spoken lots about food and the catalysts for histamine reactions. Given the impact that mediation has had on your body as well, what about exercise? Because exercise can be a stresser on the body as well, so what do you do?
Yasmina:Absolutely and I wish somebody had told me this. It was very frustrating to exercise, exercise, exercise and eat really well and gain weight for most of your life. I now know it was inflammation and stress on the body and I was doing the wrong kinds of exercise. There are a lot of people with histamine … Histamine can make you collapse if you exercise too intensely. Running, lots of cardio, maybe football, things like that. Lots of cardio can upset your histamine levels [00:46:00] and cause it to spike. Now generally inflammation spikes for up to 72 hours after intense exercise as the muscles break down and the repair themselves. That causes inflammation.
In the long-term, it’s anti-inflammatory. Now for somebody who has a histamine issue, that temporary spike and inflammation can be very detrimental or even a little bit scary. I used to pass out on the treadmill, I would lose feeling in my hands and my feet. Just really horrible things. Then I read the research … That stopped me exercising for many years. I didn’t know what was going on but I became frightened of exercise and it turned out to be a great excuse because I can be quite lazy by nature. Couch potato, it was a pastime.
Eventually, I found the research on how to exercise without causing a histamine spike and it turned out that exercises in which you use your own weight, such as yoga, Pilates, things like that, or lifting weights calmly, without cardio will not cause that histamine spike. I went back to yoga. I used to practice yoga in 2000 and when I’d just started out working for CNN and although I loved it and I was doing Ashtanga which is fast paced, is the power yoga. I told my aunt one day, I just need to beat the crap out of something. I love yoga but I feel like I’m in class and I just want to beat somebody up. I think I just need something a bit more dynamic so I went to kickboxing.
I went back to kickboxing last year mostly just to prove to myself that I could. [00:48:00]I started running again, I started kick boxing. I was doing an hour and a half a day of kickboxing. I felt great. I could do it. But then the strangest thing happened, I started feeling like I wanted to beat people up again.
Yasmina:I realized the stress hormones were just causing, because stress hormones cause mast cells to break open and dump inflammation into the body. If the mast cells are in the brain when that happens, than can affect your other neurotransmitters. It can make you aggressive, it can make you depressed, it can do so many things to the brain and it’s a topic that’s starting to be researched more now. If you go on the internet and you type in, inflammation and depression, you’ll have tons of results. I was misdiagnosed as bipolar. I believe it was a miss diagnosis because as soon as I changed my diet, I had no more episodes. Over the course of 6 months, the episodes stopped. I was a rapid cycler. I would be laughing, I would be a great mood and then suddenly bang, I’d be screaming, I’d be angry, yeah, I’m going … The beast would come out and then I’d start crying.
Stewart:Wanting to beat people is okay when you got the skills to do that so you’re on the right track.
Yasmina:Eventually I realized that the key was yoga. It combines the mediation, you’re using your own weight and even if it is cardio, the immediate inflammatory benefits counteract or seem to, at least for me and the many, many others of my readers who do yoga, it’s very, very popular, instinctively, some people just know that yoga was a big part of it for them and that they [00:50:00] needed to go do it.
Guy:It almost seems like inflammation is at the root cause of everything. It all traces back to inflammation, essentially.
Yasmina:Yeah, but I worry that it’s becoming, oh it’s inflammation.
Guy:Oh, it’s paleo, oh you eat this, oh, you’re going to do that.
Yasmina:Exactly, what’s causing that release and I’m finding for so many people, it’s trauma, unhappiness and stress.
Guy:Yeah. Hence why mediation has been such a big part. They’re some great tips. We are just aware of the time. We have a couple of wrap up questions that we do on every podcast. Very simple. The first one is, what did you eat today?
Yasmina:Okay, I had a green smoothie which was mango, broccoli, cucumber, arugula, watercress, karela, spirulina, vegan DHA which is like an omega 3 fatty acid thing and that was it. Then I had a massive, and I mean massive, my salads are these epic bowls of greens with thyme, coriander, basil, chickpeas, grilled veggies, and then I was naughty. Then I was naught. I had a homemade blueberry, wait, blueberry coconut sugar, raw vanilla, ginger coconut oil cake that I baked and it’s based on a muffin recipe that people can get for free on my website and I’ll tell them how they can get there at the end.
Guy:Perfect. That would make me be naughty too, it sounded-
Stewart:Doesn’t sound that naught. I thought you were going to talk about a milk burger or something along those lines.
Yasmina:No. I do make my own ketchup though, but I didn’t make it yesterday. If you’re a histamine person you’ll be like, oh my god you made ketchup? Yeah, yeah, I do.
Guy:[00:52:00] Do you eat meat?
Yasmina:I eat a little bit of it. I was vegan for a while but when you’re down to so few safe foods that don’t cause any kind of reaction, you have to eat whatever doesn’t bother you and meat was one of the things that didn’t bother me. I tell people that what I do is I’ll just chop up a little bit of meat and then I’ll toss it with lots of veggies or stick it in a salad or something.
Guy:Cool. The last question is … Were you going to say something Steward?
Stewart:No. Did I look like I was?
Guy:You did. You had that look there and I thought-
Stewart:I always have that look.
Guy:What’s the best piece of advice you’ve ever been given?
Yasmina:Oh wow, well, there’s 2. One was when I was falling apart and tried to check myself into a mental institution because I thought I was having a nervous breakdown, stress invaded. A friend of my mothers who picked me up from there said to me … She took my hand and she just said, “Yasmina, sometimes all you have to do is chose to walk on the sunny side of the street.”
Stewart:That’s good advice, that is good advice. I like that [crosstalk 00:53:15].
Yasmina:So true. That’s number 1 and number 2 was, and this was life changing. My doctor in Spain told me this when I was finally diagnosed with mast cell activation. She said, “If you go into anaphylactic shock, the best thing you can do is lie down on the floor and relax.” When she said that to me, I said, “What do you mean?” Because they don’t like giving EpiPens in Spain. She said, “Call the ambulance but lie down on the floor and relax. It’s the most important thing.” I just said, “What do you mean?” Then she explained to me the stress hormone thing and whatever and then that kicked off my research.
That actually saved my life. When I was in Kenya, I didn’t have any medication on me, I was too far from hospitals, couldn’t get anywhere, I was in a house, nobody could hear me, there was a [00:54:00] party going on downstairs. I lay down, well I actually fell down on the floor and I began a mediation involving a visualization before I lost my vision and I mediated and eventually I was found and I continued meditating, meditating, meditating, and it was just life changing. Just suddenly my vision started opening up again and my heart started regulating.
There’s different levels of anaphylactic shock, not every anaphylaxis leads to death. I can’t tell you, oh I had a level 5 anaphylactic and I thought I was going to die and I had never thought that before. I was convinced I was going to die this time and I got through it and that was the changing point in my life and I thought, I can control this, I can heal. This has shown me that this plays a big part.
Stewart:That’s right. There’s some truth to what you’ve been practicing. I think I like the sound of that.
Guy:Have you written a book in all these experiences that you’ve been through?
Yasmina:I’ve actually written 11 e-books. I’m working on getting a book published. I’ve written the outline and I’ve spoken with a few people that worry there aren’t enough people who are interested in this so we’ll see, I’m still working on it but in the meantime, there are eBooks for download on my website. It covers everything from beauty to diet to a little bit on mediation. I have a yoga course that’s going to launch in January. I teamed up with my teacher to do this yoga course to take people who aren’t exercising right now and it just steadily gets progressively harder more intense, to try and help the healing process. More cooking videos, there’s a bunch on YouTube and stuff like that.
Guy:Fantastic. Where would the website be?
Yasmina:It is the low L-O-W histamine [00:56:00] H-I-S-T-A-M-I-N-E chef, C-H-E-F .com thelowhistaminechef.com
Guy:We’ll be [crosstalk 00:56:07].
Yasmina:I won’t give you my full name because you’ll never be able to [crosstalk 00:56:10].
Guy:I had 2 cracks at it and got it wrong [inaudible 00:56:13], so yeah.
Stewart:That’s awkward. I can testify that here’s heaps of stuff on there. I’ve got a number of your eBooks. Men Food was great, love the paleo granola recipe, I thought that worked for me. Yeah, get on there, dig around, loads of stuff and some of the videos are entertaining too.
Guy:Yeah. Thank you so much for your time Yasmina. That was just absolutely beautiful and I have no doubt, heaps of people get a great deal from that and so I really appreciate you coming on today and sharing your journey with us. That was awesome.
Yasmina:Yeah, it’s been wonderful talking to you guys talking to you guys. Thank you very much. It’s been a great interview.
Guy:No. Thank you.
Guy:Cheers. Bye bye.
Lynda: When did ‘nature’s candy’ become a poison to avoid? Many people are genuinely concerned about fruit intake. Some (including yours truly) have even gone as far as avoiding fruit altogether for extended periods of time. Do we all need to avoid fruit, and if we do, are we missing out on magical nutrients and flavours?
Why Are We Concerned?
The main reason some of us worry about fruit is because of the naturally high-sugar (fructose) content of some fruits, which some believe may affect our blood sugar levels and weight-loss goals and may contribute to diabetes and non-alcoholic fatty liver disease.
There are also those who are sensitive to fructose. These people may experience gastrointestinal (GI) symptoms such as bloating, belching, gas, abdominal pain, and diarrhoea after eating fruit.
While I believe food sensitivities and GI symptoms need personalised dietary attention and further investigation, I do think that most of us are avoiding fruit unnecessarily and missing out on a great deal of disease-preventing, health-promoting goodness.
Need convincing? A quick glance at the benefits of my top fruit picks below should sway you.
1. Blueberries Blueberries are rich in the flavonoid anthocyanin, a potent antioxidant and anti-inflammatory compound. Studies show that blueberries can improve memory and learning and reduce depression.
2. Raspberries Raspberries are rich in antioxidants that can improve cardiovascular health and prevent hardening of the arteries. Raspberries contain raspberry ketone (RK), which burns fat and prevents obesity and fatty liver. Raspberries have also been shown to possibly prevent the growth of cancer cells.
3. Blackberries Blackberries burst at the seams with antioxidants. These compounds are protective and help to prevent tumor progression, neurodegenerative diseases such as Alzheimer’s, and bone loss.
4. Cherries Cherries are rich in the antioxidants anthocyanin and quercetin, as well as potassium, fibre, vitamin C, carotenoids, and melatonin. These nutrients have impressive health benefits such as prevention of heart disease, diabetes, Alzheimer’s, and inflammatory conditions.
5. Kiwifruit Kiwis are a personal favourite of mine. They are exceptionally high in vitamins C, E, K, folate, carotenoids, potassium, fibre, and phytochemicals. Kiwifruit have substantial cardiovascular benefits like reducing high blood pressure and increasing the “good” HDL cholesterol. Kiwis support the immune system and may even reduce the risk and severity of the common cold and flu. It’s even been shown to improve poor sleep quality in those with sleep problems due to its antioxidant and serotonin content.
6. Papaya Papaya and papaya seeds have proven anti-parasitic activities. The dried papaya seeds in particular are effective in treating human intestinal parasites, without significant side effects. Papaya may be useful in preventing kidney damage, is amazing for digestion, and reduces common IBS symptoms, such as bloat
ing, constipation, and heartburn.
7. Avocados Avocados are fruits full of nutrients that can assist in weight loss, reduce inflammation, and protect and nourish the heart and brain. See more on avocados here: Can I Eat Too Many & Will They Make Me Fat?
8. Tomatoes Tomatoes are rich in the carotenoid lycopene. Lycopene is anti-inflammatory and a powerful antioxidant. Tomatoes are a very valuable addition to one’s diet, particularly to support heart health and prevent Alzheimer’s disease.
9. Green Bananas (Raw) Green bananas are an amazing resistant starch, which has many health benefits, like weight management, diabetes control, and cholesterol lowering.
10. Grapefruit Studies have shown that grapefruit can lower blood pressure and improve cholesterol levels. Grapefruit is also a great addition to a weight-loss program and can improve insulin resistance and metabolic syndrome.
11. Oranges Orange peel and flesh are rich sources of flavonoids and compounds associated with antioxidant and anti-inflammatory activity and cardiovascular benefits, and have been shown to lower high blood pressure.
12. Lemons The combination of lemon intake and walking has been shown to reduce high blood pressure. Lemons are also a good source of vitamin C, thiamin, riboflavin, pantothenic acid, iron, and magnesium and are an excellent source of fibre, vitamin B6, calcium, potassium, and folate. They have been shown to suppress weight gain and body fat accumulation and improve insulin resistance. The presence of flavonoids in lemons helps to aid digestion and assimilation of food.
13. Apples Research suggests that apples may reduce the risk of many chronic diseases such as heart disease, asthma, and type 2 diabetes. Apples also improve weight loss and lung function.
What Fruits to Avoid
1. Fruit Salad Eating fruit salad is a very easy way to over-consume fruit. Stick to whole fruit pieces to avoid excessive fructose consumption.
2. Fruit Juice Fruit juice lacks the fibre, vitamins, and minerals that whole fruits contain. The fibre in whole fruits helps to slow down sugar absorption, regulate bowel movements, and reduce constipation. Manufacturers often add extra sugar to fruit juice, which can affect blood sugar balance associated with type 2 diabetes and obesity.
3. Dried Fruit Dried fruit has had its water content removed, making it extremely sugar dense. Dried fruit often contains preservatives, added sugar, and harmful inflammatory vegetable oils.
4. Mango Daiquiris and Dessert Wines Toxic sugar and chemicals in a fancy vehicle. Enough said.
How Much Fruit Should You Eat Daily?
Stick to a modest one to two medium-sized pieces of fruit or ¼ to ½ cup of berries daily.
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
You can also listen to the full episode on your iPhone HERE via iTunes.
Guy:For this week’s podcast episode,we decided to record it in audio only, as our guest lives in a remote part of Australia and we didn’t want to take the chance with internet quality. By doing this we are able to deliver great audio clarity without any dropouts.
Eat well, Live Well. It’s that simple - Rohan Anderson
Our fantastic guest today is Rohan Anderson. A few years ago he createdWhole Larder Love which began as an online journal, documenting the story of a life change.
A significant life change for a regular person embedded in western society.
Rohan had a metamorphosis driven by a desire to alter his food and lifestyle choices. At the beginning, he was very unhealthy. Obesity, food allergy, anxiety, depression and hyper-tension where all part of daily reality (most of which he was medicated for).
His health concerns, a growing understanding of his environmental impact and the responsibility of being a parent, where catalysts nudging him to make deliberate change.
Today’s podcast is all about change. How we truly do have the power within us to change if we truly want it, and how the small changes can make a huge difference over time in our lives and others. Be inspired and enjoy!
In This Episode:
How he overcame obesity, hypertension, anxiety, depression
Making the switch from corporate world to rural life
Why he had to go through a great deal of pain before making huge changes
Why building his log cabin has been the most rewarding thing he has ever done :)
Hey, this is Guy Lawrence with 180 Nutrition and welcome to today’s Health Sessions. I’ve come to the conclusion over the years that everyone’s journey when it comes to health, food and nutrition and exercise it’s almost like a spectrum. On one end of the spectrum I guess you could say you’ve got people that have never made the food-health connection before. Don’t really look at what they’re eating, if they’re eating processed carbohydrates, if it’s affecting their gut health and all sorts of things going on.
Actually for them literally it’s not buying some fast food and eating a bowl of edge instead. It could be a major challenge and then at the other end of the spectrum you got people that have been making tremendous amount of change over the years and forever evolving and learning. The one thing I’ve come to conclusion is to always keep a beginners mind and I try and have that approach when it comes to health nutrition and pretty much anything in life.
I only say these things because today’s guest, who I think is absolutely awesome, just a wonderful human being is Rohan Anderson. It’s safe to say he shares his journey today, which is being that full spectrum. He was that guy who was earning lots of money, corporate world, but very unhappy. He was clinically diagnosed obese. He said he had food allergies, anxiety, depression, hypertension. They were all parts of the daily reality and most of them which were medicated for as well. He just simply wasn’t happy.
Over the years he’s been evolving and making changes up to this point now where we have him on the podcast [00:02:00] today. He’s releasing a second health book which is called ‘A Year of Practiculture’. My copy is in the mail as I write this, because I’m very excited to get it because it’s full of stories and even recipes from a year of living a self-reliant lifestyle.
From going to being that guy, obese corporate to now becoming a self-sufficient person. Which that’s growing, hunting forage and healthy sustainable foods off the land. We are actually opted to record this podcast in audio only and not the usual video as well, because he’s in a very remote part of Victoria. We just wanted to make sure the sound quality was top notch.
In his own words as well he said, you could scream until he was blue in the face when he was that guy back when he was obese. He had to find the changes for himself. I know I can certainly relate that on my own journey when I think of certain family and friends. No matter what I say or do I don’t really change.
I’ve come to the conclusion that you can just lead by example. When people are ready to change they’ll make the change and start asking you questions and so forth. Obviously you can direct them then to podcasts like this. The one thing I have been finding helpful you might have heard me say on a couple of a few podcasts ago that we actually did a survey and we designed a quiz around that on people’s number 1 problems. Generally it’s normally revolving around weight loss. We look at these things from a very physical aspect and then as we start to change we then look deeper into it and then we really start to embrace the health changes.
If you are struggling with trying to get people over the line to make them look at their diet a little bit or their health, this is actually a great place to start. You [00:04:00] could send them back to 180nutrition.com and 180nutrition.com.au and there will be a button there saying, “Take the quiz” and that’s a great place to start. That’s designed for somebody that really hasn’t started their health journey yet. There’s a good video and there’s actually a really good introductory offer to help support people that want to make the change for the first time.
If you’re struggling and telling yourselves, you can use that to tell them for you. Take the quiz back at 180nutrition.com and .com.au. Anyway let’s go over to Rohan. This is a really fantastic podcast. Enjoy!
Hi. This is Guy Lawrence. I’m joined with Stuart Cooke. Hi Stu.
Stuart: Hello mate.
Guy: Our awesome guest today is Rohan Anderson. Rohan, welcome to the show.
Rohan: Nice. Thanks for having me.
Guy: Just to put our listeners into the picture mate. We all met at the Primal Living talk last year in Tasmania, which I think now is over a year ago, so wow, time really flies.
I remember watching your talk mate and just absolutely being blown away by it and with your message, the story, the humor, the heartfelt-ness from it and it was absolutely fantastic. Believe it or not I’ve gone on and done a couple of talks since. I always take inspiration from that day Rohan. We’re very honoured to have you on the show today and looking forward to getting a little bit to know more about you and share with our listeners. It’s greatly appreciated mate.
Rohan: All right.
Guy: To start the show Rohan, would you mind just sharing a little bit about your story and the life changes you’ve made before you got on to a whole lot of love, just to give people a bit of a background.
Rohan: Yeah. It’s probably quite familiar to a lot of people. Middle class Australian working my ass off trying to earn as much money as possible to pay off [00:06:00] mortgages and car loans and credit cards. I ended up working about 6 days a week in a couple of different jobs and focusing on values in life that I thought were important. What took a back seat was the things that are important, which are family, health, experiences.
My body was a reflection of the way my life was. At that point in time I was morbidly obese. I had a whole range of different health issues and fairly common health issues that a lot of Australians have. I had hypertension, anxiety, depression, I had food allergies. Like I said before, I was disgustingly obese. I can say that, I was an absolute fatty.
What happened was there was a couple of different catalysts that made me look at my life, evaluate it and say, “I need to make some …” I realized I need to make some changes.
I think having kids and the realization that I was feeding my kids the same shit food that I was eating, gave me a large amount of guilt. That hitched out at me to want to make changes in what I was feeding my kids and then I was asking myself “Well, I want to feed my kids healthy foods and I should be feeding myself healthy foods.”
Then I started to do some trial journey of moving away from foods like chicken nuggets and takeaway foods and urban fries and moving into looking at cooking with whole foods, really, really basic stuff. Looking at cook books to begin with and actually cooking with ingredients as opposed to opening up a jar of tomato sauce and pouring over some pasta.
Then eventually [00:08:00] I took extra steps and started looking for organic produce, chemical free produce, local produce and in turn the more local the product the more seasoned it is, the more [inaudible 00:08:12].
Then from there I took an even one more further step and I started growing most of my own food. For my meat I became a hunter.
Guy: How long ago was this Rohan?
Rohan: I really don’t know. It’s been such a long journey now. I would say it’s probably … I do know I started writing a whole lot about 2009. I had previous to that attempted to integrate some of these stuff into my life, especially the growing of the vegetables. It was in the back of my mind, it was more of a hobby. I didn’t take it as seriously as I do now. Although even though I do take it seriously there’s quite a lot of farming.
Stuart: What was it Rohan that led you to explore that avenue as opposed to doing what most people would do in the modern world. They’d join perhaps Jenny Craig and go to the doctors and get some pills.
Rohan: I did both of those things. This is why it’s important to share my story, because I’m the same as everybody else, I just found a different solution for me. Everybody’s solution is going to be different. Initially I was about to take a flight to London many, many years ago. I went to my doctor and I said, “Look. Can I get some Valium? Because I’m not a very good [inaudible 00:09:43] my first long whole flight and sometimes I get a bit of anxiety.” He said, “Tell me more.”
He sat me down. It was like going to see a shrink. By the end of the session I was folding my eyes telling, basically admitting that I’ve been having these attacks for pretty much [00:10:00] in my entire adult life. He diagnosed me with anxiety and depression and I had all these tiredness issues and I was manic at times and all those sorts of things.
Straight away I was diagnosed with some symptoms and then I was medicated for. The same happened for hypertension with my very high blood pressure. You’ve got hypertension, you need to take these tablets.
That was my first step. Now that I look back at it, I think that’s great because what happened there was the medication gave me the ability to get some level ground and to find some peace and some consistency in my daily routine. Because prior to being medicated I was about to go nuts.
The other thing that I would mention as well is my wife convinced me to go Weight Watchers. I went to Weight Watchers and that was a great experience. It was very similar to an experience I had going to Alcoholic Anonymous.
The system that those guys have it’s so technical, it focuses on counting all these calories and grams and fats and bits of sugar. The amazing thing was that they told me. I said, “You should have a can of baked beans for breakfast.” Here I am having baked beans in newsletter. I was only [inaudible 00:11:20] sugar.
The point I’m trying to make is that the health profession is very, very quick to jump on the medication band wagon. I think there’s some value in that but there also should be value in looking at addressing the reasons why us western humans are in such a shit state in the first place.
Maybe to address, “Okay. Why did I work 6 days a week and want to earn so much money to buy stuff that I didn’t need?” Well, that’s because that’s what a middle class [00:12:00] western society expectations are. That’s the value that we put on ourselves and that’s the pressure that we put on ourselves.
Our health reflects that. We all work really hard and one could build [inaudible 00:12:11] everyone has got loans and credit cards and it’s so easy to get credit. Everyone is under pressure. All that pressure puts us and our health under pressure. Then we want these quick fixes to fix our health as opposed to addressing what we really need to do, which is a little bit of exercise and also eating real foods.
I heard the other day that the bestselling cook book at the moment is a green smoothie cook book. The problem with that is it’s the quick fix rubbish.
Stuart: It is.
Rohan: It’s constant. All those new different diet pads and different healthy miracle, I call it the Choo berry, which the fictitious miracle Guatemalan berry that you can cook with it. You can have it for breakfast. You can roast it. It does all these things. It’s everyone’s [inaudible 00:13:07] but the reality is all we need to do is go back in the past and look at what people would have been eating for thousands of years, which is plant matter, animal matter, a combination of the 2.
As far as processed foods go, people have been eating cheeses and breads, even culture is built on bread. It gets so brutalized bread, but human culture has lived on it for thousands of years. In some shape, way and form even the Guatemalan people, the local aboriginal people around here had often clouds of [inaudible 00:13:44] grass being bashed down with rocks to make little butter.
The reality is that’s plant butter, it is growing, it’s a seed. The same thing for all the stuff, the water [inaudible 00:13:56] any of those [00:14:00] bush foods. Our bodies have been designed to survive on plant and animal matter, not highly processed rubbish.
Guy: Rohan, something just occurred. Do you think you had to go through that pain and suffering to get to that point to make the changes? I see that in people around me as well, that I get a little bit frustrated with, but I can’t help or say anything because they’re on their journey.
Rohan: Exactly. I have just started a process of writing another book at the moment out of that exact frustration of being an advocate for making the social change in food and lifestyle for many years. I have this matrix movie moment where I came out of being connected to the system and I was a free thinking individual, as a free agent. I realized I could identify these are the problems we’ve been having in society with our food and our lifestyle.
Then everywhere I go, whether it be driving down the street or walking through a shopping center or something like that. I can see all these people and I’m absolutely frustrated. I just want to walk up to everyone and say, “Don’t you know what you’re doing to your body and do you know what you’re doing to the environment? You could be living this way. It’s fantastic.”
Having those situations and trying to communicate to everyone whether it be talks or workshops or demonstrations or whatever. I have found out that people do not like having a mirror. They do not like looking in the mirror and seeing the truth and seeing the reality. The only way most people come across this is whether or not they’ve got that intuitive and they’ve got that intelligence to pick up and say, “Hey, I’m going to embrace this into my life.” That’s a very minimal amount of the population.
Most people that make the big change in their life it’s usually some health and profession. I remember that talk in Tasmania. A lot of the speakers were saying, “Just [00:16:00] happened to know that blah, blah medical health problem happened to me. Then I made this challenge and then I did this research. Then I found out that salt is really bad in your diet or sulfur is really bad in your diet. The shampoo I was using is really bad for me.”
It’s not until people get to that stage where something bad happens to them that they’ll make a change. That’s exactly what happened to me. It’s the same thing. I remember and no offense to my lovely great grandmother. She was a heavy smoker, a heavy drinker, then got breast cancer. Her son, he was also a heavy drinker and a smoker.
He said, “I’ve been doing some research.” This is in the 1980s. He said, “I’ve got this, there’s this new diet will help you treat your cancer as opposed to chemo.” Guess what it consisted of, plant material and animal material. The stupidity was a lifetime of smoking and drinking heavily and eating horrible food and then to get to a point where you’ve got cancer that may kill you and then you address it. Unfortunately that’s what happens to most of us.
For me it’s an experience of having to take my top off in front of my JP and he measuring my waist line and my man titties. That was just absolute embarrassment of like, “I’ve let myself get to this stage.” It’s not an appearance thing, I think that’s very important. Body image and appearances are important to a certain extent, but it’s the health, how the body, they machines working.
I think for me though, you can’t deny when you jump on the scales and you weigh 180 kilos and you’re supposed to be weighing 85 kilos. You can’t find that disturbing and personally embarrassing. That was my big wake-up call and also the look on my face when [00:18:00] my doctor took my blood pressure. It was like I was a 60 year old man. He was in shock.
Stuart: It’s probably the look on his face when he took your blood pressure.
Rohan: That’s what I’m saying, it was the look on his face. Then I looked at him and his eyes bulged out of his head and like, “Oh shit man! Seriously.” He took my blood pressure about 4 times before he actually said anything. I said, “Is there something wrong?” He goes, “Yeah. We need to get you medicated straight away.”
Stuart: Oh, cracking yeah.
Rohan: That was because of food choices, lifestyle choices and stress. All those things I had to do [inaudible 00:18:43]. Everything is connected, it’s like all the biota in the world including us. We’re all absolutely connected to everything. We are one living, breathing organism. It’s the same thing, we’ve lost our choices. It’s our diet. It’s in that alcohol. It’s the drugs we take. It’s the food we eat. It’s the inactivity that we have and that’s the stress of our daily lives. It’s all integrated and joined and connected.
That’s why I can get absolutely frustrated seeing people in that hole. A lot of us are in that hole and that’s why I spend time communicating my message.
Guy: Just for the record Rohan, how is your health now since you made the changes?
Rohan: It took many years. I had this legacy weight to get rid of. The unfortunate reality is if you progress from eating high fatty foods or high salt or sugar foods, you initially lose a little bit of weight. Unless you incorporate some good cardio exercise, a bit of resistance training into your life, you have this legacy weight. Especially if you are overweight like I was.
That took me years to deal with. Then I was thrusting [00:20:00] to the spot light, because I was touring heavily. When you’re away from home you don’t have all the luxuries of your own food system back and forth. You make the choices the best you can, but often those choices or even those choices aren’t that good.
The good news is after I was medicated I think for about 8 years on antidepressants and anti-anxiety tablets and then I think for hypertension for about a year after that. Right about 7 or 8 years have been pretty heavy dosage medication. I spent a couple of years working with my JP to reduce that dose. For hypertension it was a matter of introducing some cardio training to lose some weight, which would knock a couple of numbers off the hypertension. Addressing the amount of salt I was putting into my food.
I left the high sodium processed food and then went to cooking. When you start cooking and you love cooking you add salt and so I had to address that. There’s been all these slow progressions and then the same with anxiety and depression. I think sugar has a really important role in anxiety and depression. With a little bit of research that I’ve done and also those other things about stress and lifestyle and a lot of the processed foods that make your brain go up and down every time.
That progression has been really good. Now I’m no longer medicated by anything. I used to take 2 tablets every day medicated for [inaudible 00:21:32] except for when I get a headache I’ll take a Panadol. I don’t weight myself anymore, because my clothes fit me really well. I have been to a pair of size 36 jeans that I haven’t won 5 years. I have been maybe about a month ago and for the [inaudible 00:21:50]. Because I’ve lost that much weight. I’ve gone from size 42 waist to a size 36. I’m very happy with that.
I’ve got clothes that I’ve had in [00:22:00] cupboard for years that don’t fit me. There already easily can fit, but they’ve been in cupboard so long they’re completely out of fashion. I’m not setting any fashion standards here, but the beauty is I’ve kept on to some of those clothes as my measuring stick for how my progress is going. Just for this interview I just jumped 4 kilometers and did my morning punches and push-ups. That’s it. That’s all I do.
I do some cardio, 5 days a week I do section of cardio and a little bit of a distance training in my house. I do a bit of bush walking. Last night I was out in the [inaudible 00:22:44] for about an hour, walking around chinning rabbits, that is about an hour of exercise. My wife has just incorporated all these exercise. I’m not very good at going to gyms, I’ve tried them before. I got really annoyed with gym men got pulled out for the pretty ladies.
I was just having a talk to my partner that she wants me to start doing yoga. I’ll do yoga if it’s just one other person in the room. I don’t want to be in a room with other people. I’m an independent person, I like to do things on my own. The point being is everyone has a different value of yielding and addressing this problem. Some people like to join jogging clubs, some people love to do all those group camp things or do Zumba.
As long as there is a little bit of cardio in your life, cardio relative to what your body can handle. If you’re 60 years old you don’t want to be doing too much Zumba. You need to do a little bit of [inaudible 00:23:43] walking and that would be enough cardio.
Stuart: That’s right. Thinking about our grandparents too. My nan and [00:24:00] granddad certainly wouldn’t have attended a gym. I don’t even think they would have thought about the word exercise. They probably didn’t even contemplate getting out and doing something every day. They just got on with their lives.
Rohan: Yeah. I think that’s one thing I do in talks all the time, is I tell people to go home and look at their grandparents. You will that people have got normal bottoms. Some of them might be thin, some of them might be a bit stalky, but there’s a bag of all people with obesity.
The reason being is because people walk to the train station, they walk to the train, they walk to work. When I went to work there was a lot more less robots doing the work in the factories, so people were doing physical lifting things, using their arms and their legs. Now more so there are people, like my job, pretty much most of my adult life was sitting at a desk typing on a keyboard.
As soon as I got that out of my life, which was about 3 years ago, every year I stopped getting those massive fluids that you get when you work in offices. I think also there’s something you said about being under the man-made life thing for most of the day and not getting that silent in your brain.
I just got to the stage where anything that was unnatural I wanted to minimize that as much as I could in my life. That’s exactly what people have been doing for years and years. I didn’t do it intentionally, it was just the way life was. People were much more involved in working with how their body was designed to operate. If you think about the ancient tribes of humans, running really, really fast for long periods of times was not on the agenda. They just weren’t for that. They were designed to do very fast running for very [00:26:00] short durations of time. That’s what our bodies can survive with.
That’s why you see long distance runners or people that have those really physical sports and they’ve all got injuries. The reason for that is their bodies were never designed to handle that pressure. They bodies were designed to walk great distances as nomadic tribes, pick up food along the way and that’s what our bodies were designed to. I try to immolate that in my life.
Like last night, walking around with a heavy 22 magnum riffle and carrying about 6 dead rabbits with me is exercise. That’s the exercise our bodies were designed to do.
Guy: What does a day in a life look like for you these days? Because obviously your life has changed dramatically from back when you had the corporate job and everything and the un-wellness to where you are today. Would you mind sharing a little bit about that change and what it looks like now?
Rohan: I think this as well, my life is relatively regular. The only thing is I do grow a lot of vegetables to feed the family. Over the summer period I do spend a little bit more time in the vegetable garden. I’d probably say maybe an hour, 2 hours in the vegetable garden. People go to church every week and no one complains about that dedication of time.
1 to 2 hours a week in the veggie garden. My hunting efforts are usually around autumn time where there is the ducks and the clouds and again to the bigger game like the deer. I fill the freezer so we can get through winter. Then in spring time I get out on the [inaudible 00:27:34] all the spring rabbits, because they’re fresh, they’re young, they’re healthy, they’re tender. That’s the best time of the year to be hunting rabbits, so I start hunting again. I haven’t hunted all winter basically.
I just got a phone call from a friend, the spring mushrooms have started. I’ll be hiking up the mountain getting mushroom soon. Like I said before, I spend a bit of time in the veggie garden over summer period. Then [00:28:00] in autumn I spend a lot of time in the forest picking forest mushrooms and teaching people hiking through the forest teaching people a lot of the side forest mushrooms [inaudible 00:28:06].
On a normal day I’m taking my kids to school. I’m getting my car fixed. I’m doing radio interviews and magazine interviews and stuff which is a job. I’ve got a pretty regular life. I just no longer have to be at an office at Miller Park and leaving 5:00 and ask permission to have days off. I’m a free man. I just made a decision last night that I’m going on [inaudible 00:28:32] to drive off. I can do that, I can make that choice.
I want to focus on writing my next book. I want to focus on my own mental, physical and spiritual health. I’ve just been on the road for about a month. I was doing public speaking for the book. I’ve noticed that I’m starting to feel a little bit worn out. I can make that call and say, “You know what, I’m going to focus on getting my head right, get my [inaudible 00:28:57].”
A lot of people laugh at this, but the older I get the more I realize how important my spiritual health. That’s having a sense of purpose. I’m doing things with a sense of purpose, feeling a sense of accomplishment, feeling all those things. People don’t like talking about it, because [inaudible 00:29:16].
Unfortunately if you look at a lot of other cultures around the world, especially the older cultures there’s that beautiful sense of spirituality and well-being that is very much a masculine and manly thing. I think that’s the kind that gets lost in this world of putting sports ball and masculine things and [inaudible 00:29:41] and stuff like that. We tend to lose that thing of we need to look after our mental health.
Look at the statistics of how any men have depression in Australia. It’s phenomenal. I think an important part of that is how we view ourselves, how we look at ourselves and how we address our own [00:30:00] mental and spiritual health.
Guy: People are communicating via social media these days. I wonder how often people have a proper conversation.
Rohan: I just turned Instagram off last night, but I’ve actually got to a point where I’m sick of that world I made a big break from it might be a week, it might be a month. I need a break from that because you’re exactly [inaudible 00:30:23] things get taken out of context. For some reason in social media people have this ability to say super nasty things that they would never ever say to a stranger on the street.
I love that, but people tell me that I’m doing it all wrong and they’ll say I’m an asshole, I’m a murderer, saying all these ridiculous things. They would never actually come up to me in the street and say that. Quite often I’ve had people very confrontational. I’ve said, “Okay. Let’s meet and talk this over” and then people just feel secure.
They don’t want real confrontation. It’s a lot easier to do the confrontation by social media.
Stuart: It’s interesting too thinking about the social media, because it’s the very devices that we’re connected to that seem to be taking us away from just that critical component which is engagement and conversation and community as well. Because if you hope on a bus these days, it’s almost silence but the buzzing and worrying and texting. Everybody has got their heads down 45 degrees staring at these screens.
I remember when we came over to Australia 15 years ago, I hoped on a bus coming from London. Just remembered that the whole bus was just engaged in conversation and happiness and I thought, “Wow! This is so unusual. People are really, really enjoying their time together and they’re talking to strangers.” Nowadays if you’re out and about and you’re waiting for somebody it’s almost habitual now to get this out and just tap away on it irrespective of whether [00:32:00] you need to.
Rohan: I’ll say that a lot in places like airports as well. Everyone is just staring at tapping. I’m trying to make an effort to distance myself from it as much. It’s very hard because it’s what keeps me connected with people. As now pretty much my self-purpose is communicating this message and it’s [inaudible 00:32:25] thoughts that I have.
That social media is very important to getting that message over to people. The feedback is really good. I get loads and loads of messages from people saying, “I went to your talk during the week and it was fantastic” or “I read your blog post and I’ve integrated this change into my life and it’s been very important to me and I just want to say thank you and stuff.”
On some level social media has this great power to influence social change. It also attracts some absolute whack job idiots that are quite happy to tell you what they want to tell you. I think that can take its toll on what I was talking about before spiritual and [inaudible 00:33:12].
I could get 1,000 really nice comments. There’s 1 nasty comment that I will get about some sort of topical issue that’s happened and then I’ll focus on and that’s it.
Stuart: Yeah, it is. You’re absolutely right. I was just thinking as well Rohan. How are your family with this journey as well of yours? They’re happily adopting everything that you’re bringing on board.
Rohan: Well, thankfully I’ve got young kids. My plan was kids kind of started off on really the food, my kids did not. I had to do an integration, transition time of integrating real food into my kids’ diet. They just diet off on chicken [00:34:00] nuggets and frozen chips and [inaudible 00:34:01] on soup. It has been quite a journey for the kids, but they’re there, they were eating the food. I’ve had to persevere with some meals and some ingredients. Not everyone likes eggs for example. You just have to try and find what the kids like and focus on those.
My kids understand since now we’re food which is really great. They understand and they look forward to when the tomatoes are back in season. They have an absolute understanding of where the meat comes from. They’ve seen me kill animals, dress animals, gut animals, butcher animals and then cook them. Most kids just see the cooking part, or the buying of the chicken from the supermarket and not actually seeing how there was a living animal.
I think that’s really an important part of the process of showing the kids where the food comes from then they have a better understanding. Then it’s just every day normal life for them. The other day my youngest daughter walked past me while I was plucking a chicken that a friend of a friend gave to me, they live in the city. It was a rooster and they were having a rooster in the city.
Anyway, so they gave me this bird and I reluctantly took it, because I have enough meat in the freezer and plucking chickens in a pain in the butt. That’s why I prefer to shoot rabbits. You can skin and gut a rabbit in a couple of minutes. You got to dedicate half an hour or 40 minutes process to do a chicken properly.
She walked past and she said, “Oh great. We’re having chicken for dinner tonight dad.” That’s where it’s at, at the moment. Some people think that’s barbaric and backwards. You know what? Humans have been living that way for many, many years and it’s only ion recent history that we’ve disassociated ourselves with where our food comes from. Since now …
Guy: I think that’s fantastic.
Rohan: As real food.
Guy: That’s right. There’s like a [00:36:00] veil, isn’t there, between us consuming the food and actually where it comes from. There’s this gap.
Rohan: Yeah. I think on top of that it’s even more scary is that … I’ve seen this in the supermarket. I love visiting the supermarket by the way. You see kids and they’ll be begging mom for these 100% organic fruit only, no additives, no preservatives, fruit juice in a little cardboard [inaudible 00:36:30].
You’re taking a couple of boxes there because you’ve got no preservatives and it’s organic. The problem being is, you’ve got the packing which has got a huge environmental cost and you’ve got that transportation, because a lot of that tropical produce is made from imported farming produce.
The bigger problem is the kid doesn’t have an association with its [inaudible 00:36:53]. It’s plum juice or blackcurrant juice, but that’s what it looks like.
Stuart: Totally. I had to laugh the other day, because I’ve got 3 little girls. Their local school has an environmental initiative. They have 1 day where they have waste free day. Essentially what they do is they’re not allowed any packaging or wrapping or anything like that. All they do is they get the food out the cupboards at home and they take the packaging and the wrapping off. They throw it in the bin and then they take it to school.
Rohan: It’s not really addressing the [inaudible 00:37:33].
Stuart: It’s not a solution and it’s a very low level awareness.
Rohan: Here’s a good one for you. My partner keeps going to a Vasco da Gama school, only one of a couple in the world of those schools. They have a nude food policy and it’s a vegan school, they have to bring vegetarian lunches to school.
There is not one single obese kid there. There is not one kid with food allergies there.
Guy: Nuts, isn’t it?
Rohan: Exactly [00:38:00] and they can eat nuts. Whereas at my kids’ school at the state school, there is obese kids, there’s kids with food allergies so severe that it’s nut in Sesame Street. Because there’s 20 kids out of the entire primary school that have an allergy so severe that they will go into cardiac arrest if they have these nuts [inaudible 00:38:26].
What’s wrong though is the primary school in a way is sponsored by McCain as a company. There’s a factory in that town. When they’re testing new products, if a family from the school takes the product home, test them and then fills out a survey McCain donates $10 for the school.
What hope have those kids got? Quite often kids have brought to school McDonald’s [inaudible 00:39:01] fish and chips, blah, blah, blah. Regularly from the parents to buy the food. That’s a reflection of how serious the serious the situation is [inaudible 00:39:13]. Even not from an environmental point of view, just in a nutritional point of view, that’s a really big problem that we have.
Stuart: It’s radical. I prepare the girls’ lunches every day. Of course I’m always met with a barrage of disappointment as I boil up eggs and I’ve cooked some meat and they’ve got some cheese in there and stuff like that.
In the playgrounds, and it’s chalk and cheese to where we used to be. You mentioned allergies and obesity and stuff like that. In our school when I was younger, I’m in my 40’s now, there was perhaps a token fat kid. Nobody knew what allergies were. Maybe you might go a bit [00:40:00] funny if you got stung by a bee, but food allergies, forget it.
Now, we’re in the same situation where a couple of kids in [inaudible 00:40:09] schools are so allergic that the whole school is banned from taking in the nuts and seeds and the usual suspects. If it’s in a packet it’s great, bring it in.
Rohan: Don’t you think it’s really interesting that we’re having this discussion. We acknowledge the fact that there are kids with such severe allergies that didn’t exist when we were going to school in the 1970s and ‘80s. Yet, what’s being done about it? Nothing. The foods are still on the shelves at the supermarket. It’s still part of people’s lives.
That’s one thing that is absolutely frustrating, is that we know that this food is causing nutritional and health problems yet the food still exist there. I think that’s our biggest challenge over the next couple of decades, is trying to communicate whether it be … I don’t think government is really going to give a crap. As the consumers all of the change that we’re going to make is going to be consumer driven. How do we make consumers change? With about providing information in a format that’s not going to intimidate or annoy anybody to say to say, “Look. This is what’s in your food. This is the problems it’s causing. To address this you can eat your food and then you can fix those problems.”
I did a talk in Queensland a couple of months ago. I got up on stage and I read out the ingredients of processed foods that are bought from the local IGA. I was going to get totally lynched in this country town. I just stood up there and I read it out and there was a couple of hundred people there with dump founded faces like, “What is he talking about?”
I read out, there was numbers and there was words I’ve never heard of before. I threw them off the stage and I said, “That’s not food and that’s what’s making us sick.” I was talking about [00:42:00] sulfites. Anyway a lady went home and she went through her entire cupboard, because her kid has got food allergies, aspirin and blah, blah, blah. It’s her entire cupboard.
She pretty much threw all the food out because everything had the preservatives 220 and all those. She wrote me an email and said, “I feel so guilty. I feel like I’ve been such a bad parent, because I’ve been buying all this food and I didn’t even know. I never ever thought to look at the ingredients.” I think that’s amazing and that used to be me. I never thought to look at the ingredients. I don’t know why. I was out of my mind.
Now when my partner buys … She wants to make some diet vows or something. In the habit of please check the sulfites. You don’t want to have sulfites in your food. It’s a whole food, it’s a diet. It’s got to be totally fine. No, it’s got sulfites.
Stuart: Yeah. It’s still tricky when you hit the whole ingredients. I think that’s a huge part of the problem, is the education from at least the parents’ perspective. They are losing grasp on skills and cultural traditions that their parents and grandparents had.
Because I remember my nan and granddad had a veggie garden and everyone had a veggie garden. We used to go down, when I used to go and see them on Sundays and I would help them pick their runner beans and their potatoes and carrots and pilled the sprouts and stuff like that.
They lived in a very long thin garden with no fences left and right. When you looked down you just saw veggie gardens as far as the eye could see. My parents we grew potatoes and stuff like that. Nowadays crushing, who in their right mind, at least in the city even considers a veggie garden? Because we’re in this convenience mind now, “Well, I can get my studs, my dates and prunes from Coles.
They have been tampered for shelf life and convenience and all the other gumpf. It’s these cultures and traditions that [00:44:00] we’re very much losing grasp of nowadays. Even cooking and meal times, again, which is where we communicate with the family and distress and really nourish the family is gone. A lot of this now is just put the TV on and chow down and stare at your mobile phone.
Rohan: That’s why I got rid of my television years ago. Because every time I used to get home from work it’s the first thing I turn on. Even if I wasn’t watching it, it’s just noise in the background and the kids [inaudible 00:44:38] or whatever. It’s been quite life changing.
I annoy people by telling them I don’t have a television. Who needs a television, if you’ve got a laptop, you’ve got a computer, you’ve got Instagram that’s all you need.
Rohan: You can get all the world news off that and it’s done. Every time I’ve been on tour, like I said for the month [inaudible 00:45:01] alone watching television and sitting there and just laughing at what is on television. There’s some absolute rubbish on television. I think it’s not until it’s habitual to watch television and it’s not until you distance yourself away from it.
It’s not an arrogant thing, I’m a better person because I don’t watch television. It’s that there is a lot of rubbish on television that is making you buy crap you don’t need and eat food you shouldn’t be eating and consuming stuff you don’t need. That’s the whole purpose of television, it’s there to advertise.
Stuart: It is totally. Currently you could sit down and burn 2 or 3 hours a night. When you mentioned that you tend to your veggie garden, you might go for a walk. That’s valuable time that we could push in a different direction.
Rohan: Summer time is that beautiful time of the year where my family is outside until nightfall. It’s just kids are on the [00:46:00] trampoline or they’re playing some little game under the cypress tree. I’m in the veggie garden just hanging out. We tend to cook outside a lot in summer time. That’s really great family time, we’re all connected. We’re hanging out. We have a bit of cuddle with the kids and they go off. They get bored and they go play some game. Then they want to tell you about their game. It’s a much better life.
Stuart: Your kids will remember those times. They probably won’t remember watching episode 21 of the Simpsons.
Guy: Exactly, yeah.
Stuart: You got a new book, ‘A Year of Practiculture’. I just wonder whether you could share with our audience a little bit about the book. First talk, what is practiculture, because I’m not familiar with that word?
Rohan: It’s really just a very easy way to describe my approach to life. One point you’re talking about your grandparents having veggies in their backyard. They’re all very practical skills. Cooking is a practical skill. Food preservation is a practical skill. All those things are all part of my life. I just wrote a [inaudible 00:47:10] practical skill. My life is practical and pretty much most tasks that I do they would be kneading bread ore baking some, raising some [inaudible 00:47:23] some vegetables or grilling some zucchini. All very practical task.
My lifestyle is based in that practical task and as it was in the past for many people. If you spend time say, somewhere [inaudible 00:47:43] in the rural areas there everyone is doing practical tasks. What my life is all about at a place talking about that present culture of doing practical tasks that have a great outcome for you that has food that is good [inaudible 00:48:00] [00:48:00] nutritional integrity. That hasn’t been tampered with. You’ve grown it all. You now have freshly. It doesn’t have chemicals in it.
You’re doing practical tasks that give you a little bit of physical exercise. Enough physical exercise leads to a little bit of spiritual and mental health, because you’ve got endorphins [inaudible 00:48:13] and that’s what practiculture is.
Rohan: I completely made up a [inaudible 00:48:20].
Stuart: I like it.
Rohan: I started with a mapping garden that turned to a workshop once and said, “Everything you do you’re so practical. You have a very practical culture.” He said, “Practiculture. You can use that” and I did.
Guy: I tell you it looks absolutely beautiful book. I’ve only seen the electronic version which was sent through the other week for the podcast. It looks stunning and I can just envision it as I sit on my coffee table and flicking through that and getting a lot of wisdom from what you’ve learned for sure.
Rohan: The thing is [inaudible 00:48:55] there are almost I think about 100 [inaudible 00:48:59]. There is lots of words in there and that’s the important thing. I actually got trimmed down by the publisher. I wrote so many words, because it’s telling the story of what happens in my life over a period of a year. Like when you asked that question before, what’s a day in the life of Rohan Anderson? Because more importantly, what’s a year in the life?
Because it runs on a cycle of using spring, summer and autumn to prepare for winter. That’s what the book is about. There’s all these stories and tales and thoughts all the way through the book that you might get an interesting read through.
Guy: Brilliant. What percentage of your foods come from your own efforts Rohan? Is it everything you do?
Rohan: Yeah. It’s either directly or indirectly, I would say. You’d be looking around about somewhere between 70% or 80%. I don’t churn my own butter. I don’t milk cows, so all the dairy comes from somewhere else. Pretty much most of the vegetables come from the [00:50:00] backyard.
If they’re not coming from my backyard I do a lot of trade, so [inaudible 00:50:05] I can swap with someone who’s been successful with the eggplant. A lot of trade is happening and I also hunt wild deer and I can trade with my pig farming friend for pork products.
Indirectly it’s somebody else who has produced that food, a friend of mine but I’m trading with something that I’ve done the practical task or I have butchered the deer and then [inaudible 00:50:35] then swap it for some bacon.
You’d be surprised how much food comes in through the backyard over the warm period at summer. It’s abnormal how much food you can get in the backyard.
Rohan: Ranging from herbs and fruits and nuts and vegetables, we have a lot of stuff. If you’ve got a small backyard you may not get the great variety. That’s why say for example I’ll put it that [inaudible 00:51:05] fruit choice. I don’t have a great variety and all of my grape trees area all still immature. I think it’s ripe for this year.
I grow a lot of jalapenos. I’m really good at growing jalapenos in my [inaudible 00:51:21] tunnel and people love jalapenos. I can trade those jalapenos for cabbage. You know what I mean?
Rohan: Another thing that we’ve lost in that human culture is that the only reason we are so technologically advanced and we’ve built all these amazing infrastructure, human built environment is because we’re like ants. We work together as a team. That’s the same basic principle that I utilize with food acquisition. I can grow jalapenos. I can swap a bag of jalapenos for a kilo of prunes.
It’s a great working [00:52:00] together as community, that’s something that I’ve really fostered.
Guy: That’s fantastic. I instantly think of you almost teaching a retreat down there for city slackers that could come down and spend the weekend or a week and being taught all these things. I think so many people these days are just completely disconnected from how to do that.
Rohan: Yeah. I’m actually setting that up.
Guy: Oh wow!
Rohan: The nursery project which I attract that funding last year or the year before. This summer I’m starting to build a shed to run the classes. We’re going to miss the bud for this summer, but next summer we’ll have the kangaroo tents up and we’ll be having demonstration vegetable garden orchid. Then I’ll be adding classes and teach people the basics of my lifestyle. It’s not that matter of saying, “This is the right way, it’s the only way.” It’s more of a point of saying, “This is what I do. This is why I do it. If you want to integrate this into your lifestyle so be it.”
Guy: Brilliant. Stu are you going to say something?
Stuart: I just had a thought of you tending a chicken nugget bush out on your veranda, that kind of stuff. Just thinking Rohan, we’re in the city right now in Sydney and in an apartment. Obviously a lot of our friends and associates are living the apartment lifestyle as well. We don’t have access to garden, veggie hatch or green space that way. What can we do, do you think, right now just to make small changes?
Rohan: I get asked this question all the time and there are many answers. To begin with, if you were a person that was living in an apartment eating processed food. The first step would be moving away from [00:54:00] those aisles in the supermarket and starting to be attracted to the aisles where there is actual vegetables and fruit and meat. Then aside from that area and maybe buy some spices and some fresh herbs as opposed to processed herbs in a tube.
That’s the first step and that will give you a nutritional wing in a way. That will be the first step in improving your nutrition. You’ll really be controlling the amount of salt and sugar in your diet. You’ll be reducing the amount of preservatives in your diet and that’s a great thing.
By doing that you’re not really addressing the chemicals that are applied to the fresh produce. Where I live in summer time helicopters flapping in the middle of [inaudible 00:54:41] helicopters boom spray with these huge booms on either side of the helicopter. Come and spray all the food that ends up being sold to humans.
It’s to control the insects or the caterpillars or the other bugs. The problem being is a lot of this stuff is systemic. By saying systemic, it gets into the plant system. It’s gets into the fruiting body which ends up in the supermarket and then you eat it. The next step for the person living in the apartment in Sydney is to try and search as much as possible and consume further these chemical food.
That’s how food has been produced for thousands of years. Our bodies are not designed at all to deal with active constituents like [inaudible 00:55:23] and all those preservatives. The next step would be to look at chemical sprayed food. Even we want to take a next step further than that, would be I’m going to go for whole foods that are chemical free and they’re local.
This is an amazing phenomenon for me to actually have to point out those 3 things in this era is hilarious. Because in years past humans were always buying local chemical free and whole fruits.
Stuart: That’s right, yeah.
Rohan: The fact that I’m having an interview trying [00:56:00] to communicate that is an indictment on our culture.
Stuart: It’s absurd, isn’t it?
Rohan: It is absolutely absurd for me to be saying that. It should just be part of our everyday life. Taking it even a step further than that is things like say community support agriculture. There’s a great thing in Brisbane called Food Connect Brisbane. Basically what it is, it’s a website where 100 different farmers are all connected.
You go on the website as a consumer and you pick all the food you want to buy. That creates a manifest and the manifest is given to all the farmers. They pick the food. They kill the pig and make the bacon by the way and they’re delivered to that distribution center and then it gets sent out to you.
You’re supporting, you know who the farmers are. It’s all listed on the website. You know who the farmers are, you know where the food is coming from. You’re eating relatively locally and you’re eating in season. At times you can even click the dropdown menu and say, “I want mine to be chemical free or organic.” They are the other steps. You can use that technology if you like.
There are some other different systems and schemes that are similar to say like Veg Box systems. I offer one over the summer period where we sell a box of organic vegetables for one farmer instead of [inaudible 00:57:14] 30 years to families down in Melbourne. It’s simply people jumping on the website, they order the box.
It’s about 12 to 15 kilos of organic mixed vegetables. I’ll say that again. 15 kilos at peak season of organic vegetables for $55. I just want to say to people, do not tell me that eating organic is expensive. Find a better alternative than buying the expensive organic crap at the supermarket and you’ll still be eating organic.
To answer the question you used. It’s up to everybody to find their own answers if you want it bad enough. Say you’re obese. I was obese. If I wanted to not be obese bad enough that meant I had to go jogging. If you want it bad enough you’ll [00:58:00] investigate the answers that are right for you.
That’s the problem being is, we may have times when I present talk and people put their hand up and say, “How do I do this? Give me the answers.” The problem being is we’ve stopped thinking for ourselves. Everyone does the thinking for us. You get to that point where you’re like, “Oh God!” The answers are there right in front of you. If you want the answers you can find them. It’s almost like everyone needs a Yoda to tell them, “Ask many questions you do.”
That’s the amazing thing is that we’re always saying, “Well, how do I fix this?” That’s like me going to Weight Watchers and saying, “Look. I’m fat. Give me the answers. Tell me what I need to do.” I couldn’t think for myself. Now it’s gotten to that point where I’ve had that matrix moment and it’s like, I can’t stop thinking for myself.
Stuart: We use, strangely enough, exactly the same analogy of taking that pill and when you take that pill you realize that you are in a world surrounded by just absurdities wherever you look. People chewing on all these crazy plastic food and getting sick and taking pills and getting health spiraling out of control.
Rohan: Energy drinks. Do you see people drinking energy drinks? I want to go up and slap them in the face. I want to get the can and just crunch it on their head and say, “Wake up! What are you putting in your body? Do you even know what this stuff is?” It’s amazing.
Stuart: It’s the funny thing. Again, I was only thinking about the red bull phenomenon this morning as I was walking the kids to school. I saw this one young lad and he had a can of red bull. In England when we were younger, the fashion was you’d go out into the clubs and you would drink red bull and vodka. The downside was that you couldn’t get to sleep when you got back from the clubs.
When you actually pull those drinks apart and realize what you’re actually doing to yourself, it is red alert [01:00:00] for your body when you’re down in this nonsense.
One other thing I wanted to raise as well, because you were talking about spraying of fruits and vegetables and stuff like that. About 20 years ago me and my wife as we were travelling around the world we spent 6 months fruit picking in New Zealand on the south island. We picked cherries and apricots and had a great time eating all these fruit.
We did it for literally 5 or 6 months. At the end of the time when we were going to head off up north, there was a big meeting and a farewell barbecue. One of the guys came out and said, “I just want to make sure that all of you guys are aware that we spray all of our fruits and vegetables to keep the pests off. It does interfere with the female contraceptive pill. Just be mindful if any of you guys are in relationships. Your pill might not work if you’re eating our fruit.”
Rohan: Those are alarm bells. It’s like, we have this knowledge yet the [inaudible 01:01:01]. I often scratch my head and just say, “WTF.” It’s not just ignorance. We’ve got enough information. There’s enough in regards to nutrition. There’s enough books on TV shows about nutrition. We have the knowledge. It’s not that we’re ignorant about it, it’s we’re stupid. We can’t make the right decisions.
I don’t know how to change that other than having some personal medical drama and then saying, “Oh I’m on the side of the vegetables they’re not sprayed with chemicals.” I just don’t [inaudible 01:01:46].
Guy: Yeah, it’s a tough one.
Stuart: I think food is the right place to start, because when you’re fueling yourself and nourishing yourself properly you feel better, you sleep better and they’re not going to affect you because you start to make more informed [01:02:00] decisions. When you’re zombified it doesn’t work so well.
Guy: I’m just aware of the time guys. Rohan, what we do, we have a couple of wrap up questions we ask every guest on the podcast. The first one is, have you read any books that have had a great impact on your life and what were they?
Rohan: I like reading Louis L’Amour who is a western author. The reason why I love that is because you see the world and you can probably by the end of the podcast you’d be thinking, “This Rohan Anderson is an absolute nut job.”
You can see how absolutely stuffed the world is and it just gets really depressing. I read these old western novels. There’s hundreds and hundreds that’s written with the classic well known American author. The reason being is that at the end of the book the good guy always wins.
That’s what gets me to sleep at night knowing that there’s always lots of gun fights and punching and goodies and baddies stuff and that’s fine. I do love that. On a serious note about nutrition and food and all the things that I do now, there is a book that I always talk about called The Unprejudiced Palate by Angelo Pellegrini. It was written in 1948. This guy was an Italian immigrant in America that got frustrated with eating pretty blunt American food. It start off as more of culinary perspective of as a blindness in, “What is this cheese? This American cheese is disgusting.”
Being an Italian immigrant he reverted back to his roots in Tuscany and started growing his own food and hunting. The way the books is written, it’s not the best written book, but I found it super-inspirational many years ago when I was taking punch to … It was one of the books that got me even more fueled up about the need to be on that self-reliance train of growing my own food and hunting.
Guy: Could you repeat the name of the author and the book?
Rohan: The Unprejudiced Palate by Angelo Pellegrini. [01:04:00]
Rohan: The things is as well, beside this absolutely beautiful book it’s only $9.95 and it holds the biggest inspiration for me to get [inaudible 01:04:10]. I would love to buy a million dollars’ worth of it and just walk down the streets and just hand it to people, give them for free, like one of those evangelistic religious people. It’s a really inspirational book. The basic principle is about growing your own food and cooking. Not a lot of recipes in there, but the other thing that was important for me when I was very [inaudible 01:04:35] working 6 days a week, earning loads of money but very, very miserable worlds.
This notion that this guy had about the idea that you get to this great sense of achievement of planting carrots and the carrots grow up and then you cooked a meal with the carrots and it’s a great sense of achievement. I think even identifying that in 1948 it is groundbreaking, because in 2015 most of our lives are unfulfilling.
We go to work, we sit at an office, we get a salary. Then we take that salary, we go to a supermarket, we purchase stuff. We go buy a new car, we go buy a house. It’s unfulfilling. Our bills alone happened a couple of years back. It was the most rewarding experience in my adult life. I chopped down the trees, I skimmed the trees. I built the log cabin and then I smoked food in it with a smoke house.
That experience was basically a social experience for me. It was trying to complete a task. You start to fruition and then tell the story about it and see what people thought about that. It was quite an interesting experience. I think that’s something I was lacking. That book absolutely life change informed.
Guy: Brilliant. I’ll get a copy of that and we’ll definitely link that in the show notes. Last question Rohan. What’s [01:06:00] the best piece of advice you’ve ever been given?
Rohan: I really don’t know. Best piece of advice? I think it was probably in regards to cooking. When I first moved out of home, mom taught me this basic recipe then I called it hers. She used a lot red wine. I was like, “You’re using red wine in cooking?” As such a simple thing coming from a young version of me that had never cooked in my life. The notion of cooking with alcohol to enhance the flavor and all that stuff, basically opened the door for me. If that’s possible, what else is possible?
I think for me was basically the development of my sense of independence and just a sense of trying different things. I write about that all the time. I share that I had victories when I try something that works and also I share in the fails. Being given that knowledge of using, this is how [inaudible 01:07:07] you have onions, you have the mints, but then you out wine in, then you put the passata in and then you put your herbs and then you let it simmer.
Just the amazing input of information which is quite trivial, which you put red wine into [inaudible 01:07:20] at the time, I just remembered how groundbreaking that information was. Which then made me thing, “You know what, what else is possible?” Each of the [inaudible 01:07:29].
Guy: Bloody awesome. For anyone listening to this, would like to know more about you and get the book as well. What would be the best place to go Rohan?
Rohan: You can go to any good bookstore in Australia or New Zealand at the moment. US releases are out for next year, but you can also go into a whole lot of love come and buy directly to me. If you do I’ll give you the [inaudible 01:07:51].
Guy: Fantastic mate. Mate, that was absolutely brilliant. Thank you so much for coming on today and sharing your [01:08:00] journey. That was just simply awesome. It’s greatly appreciated. Thanks Rohan.
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Watch the full interview below or listen to the full episode on your iPhone HERE.
Guy: If you’ve been following us and our podcasts for a while, you’ll probably be aware that we believe every ‘body’ is different when it comes to weight loss, diets, health and even exercise! I think the short clip above is gold when it comes to having a greater understanding of our bodies and why some people will lose weight quicker than others.
Our fantastic guest today is the very lively Jonathan Bailor. Jonathan is the author of the NYT best selling book; The Calorie Myth.
He exposes the fundamental flaw upon which the diet industry has been built: the “eat less + exercise more = weight loss” equation simply doesn’t add up.
In this revolutionary work informed by over 1,300 studies and the new science of fat loss, food, and fitness, Bailor shows us how eating more—of the right kinds of foods—and exercising less—but at a higher intensity—is actually the key to burning fat, healing our hormones, boosting metabolism, and creating long-term weight loss.
Full Interview: How to Eat More, Exercise Less, Lose Weight & Live Better
In This Episode:
Why counting calories is outdated and is not the best approach to long-term health
Why the body acts like ‘kitchen sink’ & should be the first thing to address weight loss
Guy Lawrence: Hey, this is Guy Lawrence at 180 Nutrition and welcome to today’s Health Sessions. So, today we’ve got a fantastic guest lined up for you. I know I say that every week, but that’s okay anyway, because we like to think they’re fantastic anyway.
He is an internationally recognized wellness expert who specializes in using modern science and technology to simplify health. I know we certainly want to simplify health with our message.
Our special guest today is Jonathan Bailor and he’s collaborated now with top scientists for more than 10 years to analyze and apply over 1300 studies, which led him to write; which became a New York Times bestselling book called “The Calorie Myth” which came out, I think, at the beginning of 2014.
Now, “The Calorie Myth” comes with the slogan, “How to Eat More, Exercise Less, Lose Weight and Live Better.” And I think after all the years that I’ve been doing this, this certainly is a message that I like to push as well.
It was great to get Jonathan on today to share his wisdom that he’s learned. And of course it’s, you know, the quality of the food, not the quantity. I certainly don’t count calories any more, that’s for sure, and that’s a big message.
But also, on top of that, what Jonathan shares with us is that high-quality foods balance the hormones that regulate our metabolism and what’s behind that. He has a great analogy as well where he talks about the body’s regulatory system becoming, inverted commas, “clogged.” And it prevents us from burning those extra calories and actually, you know, the body running at its full efficiency.
So, we get sucked into it and he shares some fantastic bits of wisdom with us for today’s show. So, I have no doubt you’re going to get lots out of it.
I also did some mathematics yesterday. Yes, I do get a calculator out every now and then and worked out that somewhere in the world every four minutes, at the moment, somebody’s listening to a 180 Nutrition podcast.
I thought that was actually pretty cool and thought I’d share that with you. It keeps inspiring me and spurring me on to do these podcasts more and I truly want to try to get into the top five on iTunes here in Australia, at least, in the health and wellness section by the end of this year.
And the reality is, the only way I can do that is with your help. All you need to do is subscribe, hit the five-star and leave us a small review if you’re genuinely enjoying these podcasts and they’re making a big difference to your life.
I’ve always pushed for podcasts. They’ve made a huge impact on my life over the years and it’s certainly something I love doing and strive to do even more and continue to get this message out there and simply reach as many people as possible in the way we do it.
So, if you could take two minutes and do those things for us, it would be greatly appreciated.
Anyway, let’s go on to Jonathan Bailor and you’re going to thoroughly enjoy this. Thanks.
Guy Lawrence: Hi, this is Guy Lawrence. I’m joined with Stuart Cooke. Hey, Stu.
Stuart Cooke: Hello, mate.
Guy Lawrence: And our awesome guest today is Jonathan Bailor. Jonathan, welcome to the show.
Jonathan Bailor: Hey, guys. Thanks for having me.
Guy Lawrence: That’s fantastic, mate. We found over the years that this topic of counting calories, weight loss, even exercise, has a great deal of confusion. So, we’re looking forward to getting some clarity and pearls of wisdom from you today for our audience. So …
Jonathan Bailor: Well, I hope I provide as much wisdom as I can.
Guy Lawrence: That’s appreciated, mate.
So, the way we start the show is, would you mind just sharing a little bit about, you know, background, what you do and why we’re excited to have you on the show? Because I know you’ll do a much better job than me in doing that.
Jonathan Bailor: Yeah. I know we’re limited on time, so I’ll give you the short version, because I could give you a very long version.
My journey actually started when I was very small. I’m talking 3 years old. If you go to my website, SaneSolution.com and you check out the backstory, you’ll actually see photos that confirm that I was really into eating and exercising and trying to become a Superman even when I was really, really, really young.
So, I grew up as a naturally thin person. I still am a naturally thin person. And don’t hate me; this is going to come full-circle and turn out to be a good thing. But I wanted to get bigger. I wanted to be like my very athletic older brother.
So, I became a personal trainer over at Bally Total Fitness here in the States and that’s the way I paid my way through college. During that time period, I had a painful experience that then changed the trajectory of my life moving forward.
So, while I was a trainer, this was during my late teens, early 20s, I was eating and I’m not exaggerating, 6,000 calories per day in an effort to try to get bigger. Like we sometimes forget that there are people who want to gain weight and can’t do that.
But while I was doing that, I was training predominately mothers and grandmothers who I was telling to eat 1200 calories per day and we were all trying really hard. I was trying really, really hard to gain weight and I knew I was eating 6,000 calories per day.
These were partners at law firms and MDs and they weren’t stupid people. They weren’t lazy people. They were really; really smart, brilliant, capable people. And I saw their food journals. I knew they were eating 1200 calories per day and they weren’t losing weight.
And I was stuck with this reality, which is, “Hey, I’m a homosapien. We’re all homosapiens. How is it that I can eat 6,000 calories per day, try my hardest and not gain weight? And these people, same species, can eat 1200 calories per day, exercise more than I’m exercising and not lose weight.
So, that then caused me to quit being a trainer, because I felt I was a failure, because I was. I couldn’t even reach my own goals. And it set me on this journey, which got us where we are today.
Which was 15 years of deep, deep, deep, deep academic research with top doctors and researchers at the Harvard Medical School, Johns Hopkins, UCLA, like 1300 studies, New York Times bestselling book, USA Today bestselling book, blah, blah, blah, blah blah … to answer the one question, which is: Why is it that some people can eat a whole lot of calories and not gain weight and other people eat very few calories and not lose weight? What’s going on there?
Guy Lawrence: Yeah. There you go and I got to say, Stu is exactly that person you just described.
Stuart Cooke: I am that person. I’ve done the whole 6,000 calories a day thing for two weeks. I did it as a self-experiment when we were on holiday and I really wanted to put on a little bit of size and I lost a kilo and a half. It just goes to show that we’re all very, very different biological machines.
I had a question for you, Jonathan, because over the course the weekend I went with my family and we visited some markets and when I in the queue I was kind of listening to the lady behind me queuing up pay to get in and I heard her tell her partner, “I can only eat 500 calories today and so, I don’t want to be naughty.” And I thought, “Boy, that’s not a huge amount.”
So, I’m just, you know, kind of crazy, but how did we in up counting calories?
Jonathan Bailor: Well, starting back in, at least in the States, so in the States in the late ’70s there was a bunch of government documents that came out that said …Well, first they thought that we were unhealthy back then.
So, they thought we were unhealthy back then, oh boy. We thought we’re just horribly, like orders of magnitude worse since then. And some of guidance was to eat less and exercise more and also to change the composition of what we were eating. Specifically to eat less fat and to eat more carbohydrate and anything as long as it was low in fat. And the way they simplified this message for everybody, was to introduce the concept of a calorie into the mainstream.
It’s hard to imagine right now, but prior to the 1980s or so; I mean, in the ’70s even exercise was thought of kind of some weird fringe thing, right. It wasn’t this popular thing that everyone did. In fact, my mother tells me a story… My mother’s not that old; she’s in her late 60s, that when she went to University she was not actually even allowed in the gym. It was thought of as bad; unhealthy for women to exercise.
So anyway, starting in the late 1970s the concept of the calorie and the concept of exercise entered the mainstream and we were told that we just need to eat less and exercise more. So, exercise more is why exercise got introduced and eat less was just … okay, eat less, what’s that mean? It means eat less calories.
Stuart Cooke: Right.
Jonathan Bailor: So, we stopped talking about food and we started talking about calories and just telling people, “Hey look, all you have to do is eat fewer calories and exercise more and all your problems will go away.” And if you just, you know, for whatever reason and we can talk about that, since then everything’s gotten worse.
So, clearly that doesn’t work. We can debate why it doesn’t work, but the guidance to just eat less and exercise more has not worked.
Guy Lawrence: There you go. Do you think that the message is changing? I mean, if you still walk in the gymnasium, I don’t know what it’s like in the States, but is everyone still counting their calories and on a kind of exercise-diet program?
Jonathan Bailor: It’s changing. So, the exercise isn’t really changing. People still think they need to exercise more and more and more. In fact, with things like Fitbit and all the tracking tools, it’s actually getting worse.
But the eating, I think, we are, actually I know we are, statistically seeing things like Weight Watchers and calorie counting is thought of a little bit as last generation.
Stuart Cooke: Right.
Jonathan Bailor: And new generation is much more … if you think about the things that have garnered headlines recently. There’s things like veganism, Paleo, Atkins, South Beach. And while those are all very different, they do share one thing in common and that’s change what your eating, not how much your eating.
Guy Lawrence: Yeah. It’s so important. I remember, Jonathan, a couple of years ago stumbling across your video “Slim Is Simple.” And I remember sharing it to our audience, but you had an analogy of the kitchen sink, which we thought was spot on. Would you mind sharing that analogy with us, please?
Jonathan Bailor: Sure. The reason that the “calories in/calories out” equation, which again it’s not that that doesn’t exist, it’s just that that’s an oversimplification. The reason that stuck is because it seems intuitively correct.
It’s like, “Oh, your body works like a balance scale and if you exercise more for here, it shifts and you lose weight. Or if you eat less it shifts.” But that metaphor, while it’s intuitive, it’s wrong, and a better metaphor is to think of your body a little bit like a clogged sink.
So, when a sink is unclogged; so when a sink is working properly, when a sink is working as it’s designed to work, more water in just means more water out, right? Because the sink is designed to balance itself out.
Now, to be clear, if you dump a bucket of water in your sink, the water level may rise temporarily, but it will go down and you usually don’t dump buckets of water into your sink. That’s not how most people use their sinks.
But now, if your sink gets clogged, any amounts of water, right, you just leave your faucet running just a little bit, it will cause the water level to rise and evidently to overflow. And now you could say: Oh my God, my sink is overflowing. Here’s what I’m going to do. First, I’m never going to wash my hands again, because putting water into the sink will only make it worse. So, I’m going to put less water in, and then I’m going to dress up in Spandex and I’m going to get a teaspoon and I’m going to put on techno music and I’m just going to be like “boom, boom.” And I’m just going to bail water out of that sink for like two hours per day and I’m going to be extreme about it.
And, again, the water level will fall. But why not just unclog the sink, right? The problem isn’t that there’s too much water in the sink or that you’re not pulling enough water out of the sink. The problem is the sink has a lost its natural ability to balance itself out.
So, our body works similarly. When we eat the wrong quality of food, just like when you put the wrong quality of stuff in a sink, it gets clogged, right? Sinks don’t get clogged from using a lot of water. They get clogged from putting things other than water, other than things they’re designed to handle, in them.
So, when you put things other than food into your body, it gets clogged. And at that point more in does result in more fat stored. Whereas conventionally, more in would just result in more out or more burnt.
Guy Lawrence: Perfect.
Stuart Cooke: Perfect. That is beautiful. No, I love that and it was such a visual message when we saw it. It just made perfect sense.
So, where do most people get it wrong then, when trying to lose weight? I guess one, you know, not understanding the analogy of how everything works together. But if you could offer a couple of kind of golden nuggets of information, what would they be?
Jonathan Bailor: The first and most important is that, it’s not their fault. Because the experts have given them incorrect information, right? So, if we were told, and this seems crazy, but it actually happened; if we told that smoking wasn’t bad for us and then we all got lung cancer, is that our fault? Smoking is delightful, I guess, I’ve never smoked. But people who smoke seem to really like it and if you were told it wasn’t bad for you, you’d do it, right?
So, up until this point, especially if you’re over 25, you’ve been told you need to count calories. You need to eat less and you need to exercise more. And chances are you’ve done that.
Let’s be very clear. You’ve lost weight. We’ve all lost weight. The issue is you haven’t been able to keep it off.
The reason you haven’t been able to keep it off is because you’re sort of fighting against that clogged system, rather than unclogging it itself.
So, the first piece of wisdom, yes, wisdom, I would tell people is that if you want a different result, you have to take a different approach and it’s not your fault.
And a different approach is so much simpler. It’s what every single person ever did prior to the obesity epidemic. Which is, eat stuff, eat food, like actual food when you’re hungry, stop when you’re full, and just move your body.
Stuart Cooke: Wow. You mean real food?
Jonathan Bailor: Real food.
Stuart Cooke: No plastic food? Packaged food?
Guy Lawrence: Now, you’ve touched on a point there, because so many people have unknowingly got it wrong and they’re genuinely out there trying to do the best they can, what they perceive to be a healthy approach. And that is one really frustrating thing.
You know, can you touch on a little bit as well for us regarding hormones and how they can affect weight? Because I think that’s a real strong topic as well.
Jonathan Bailor: It’s very important and it actually relates back to the “just eat real food” message as well.
So, I want to … I’m going to address hormones and I also want to address the “just eat real food” message.
So, important distinction here: One is, prior to the obesity epidemic people just ate real food, but all they ever ate was just real food. So, I want to make a distinction between someone who’s never been hormonally clogged, continuing to just eat real food, and someone who is hormonally clogged now, who needs to first unclog and then move forward. Right?
So, that’s sort of really important. Because if you took someone … say you have a person who’s 250 pounds and is diabetic and you say, “Just eat real food,” and they take that to mean, “I’m going to get 60 percent of my calories from white potatoes.”
Like, white potatoes are real food. They’re found directly in nature and they have nutrients in them, but we have to actually heal the body first and that requires a little bit more nuance than “just eat real food.”
So, the value that I try to bring to the table is taking sort of common sense wisdom, which is do what we did prior to having the problem with really rigorous modern science. To pair those together and to say that “just eat real food” actually isn’t enough guidance.
Because when you understand hormones, you understand that there are certain types of real food that are a lot more hormonally beneficial than other types of real food and based on your hormonal state, we need to adapt that. And also just from a common sense perspective for … like tobacco is real and found in nature, but it doesn’t mean it’s good for you.
So, we’ve got to take the “just eat real food” guidance, then we need to understand our hormones. We need to understand our neurobiology. We need to understand our gut biology. Then we need to refine down the best real foods to heal our hormones.
Guy Lawrence: There you go.
Stuart Cooke: Perfect. Okay. So, has anyone from a kind of regional and cultural perspective, has anyone got it right in terms of their diets or the way that they have always been eating? And I’m thinking, like, Mediterranean diet for instance, something along those lines.
Jonathan Bailor: A lot of the debate that takes place on the internet is, you know, like, “What’s best? Like high carb/low carb, all this, like, which types of real food should you eat?”
Now, again this depends on your goals. It depends on your starting point. So, one thing we can’t argue with is results.
So, there are tribes that eat a super high-fat diet, have always eaten a super high fat diet and are radically healthier than the average westerner. There are tribes that eat a very a high carbohydrate diet and have always eaten a very high carbohydrate diet and are very, very healthy.
There is no culture anywhere, ever, that has eaten a 40 to 60 percent refined nonsense diet, which is what most Americans eat, that is healthy.
So, what we need to do is sort of focus less on, I think, what one way is right and what we can focus on and with a lot more confidence, is what is wrong. Like, it’s way easier to disprove something than it is to prove something.
So, I don’t know if we’ll ever know the perfect human diet. Just like I don’t think we’ll ever know the perfect outfit a person could wear. I don’t think one exists. I think it’s contextually dependent.
But I do think we know what we should not be eating and if we can just get rid of that stuff, we’d be good to go.
Guy Lawrence: Yeah. A question popped in there, So, with everything we’ve covered so far, right, if somebody’s listening to this and they might be late 30s, early 40s and they’ve neglected their health and they’ve got to a situation in life where they’re overweight. They’re behind the eight ball a bit. They’re realizing that, “Oh shit. My kitchen sink is blocked and all these diets I’m doing is not working and I’m frustrated. I’m just over it all.” That’s all great.
What would your advice be? Where would you sort of start chipping away with that? What would be the first protocol? And they’re probably exercising every day too.
Jonathan Bailor: From a food perspective it’s very, very simple and that’s where the SANE framework comes in to play.
So, SANE is the name of my brand. But it’s also … it was just, you know, I don’t know if God or some higher power had this planned out all along, but eight years into my research I was trying to figure out; okay it’s all about high quality. We get that. It’s about quality not quantity.
And then I noticed that there were these four factors in the research, which helps to determine … like, you ask someone on the street, “Hey, what’s a high quality food?” They’re like, “I don’t know.” If they’re a vegetarian they give you a much different answer than if they’re Paleo, right?
So, how do you actually, scientifically, objectively determine the quality of a food? And then once you can answer that question, I can then tell you, “Step 1 is eat these. Step 2 is eat these.”
So, let me unpack that really quick.
So, SANE is an acronym fortuitously for the four factors that determine the quality of a food.
So, the S stands for Satiety. This is how quickly a food fills you up and how long it keeps you full. So, you know, like, soda you can drink 600 calories of soda and it does nothing to satisfy you. In fact, it actually makes you hungrier, right? So, there’s low satiety.
The A is Aggression. Where the hormonal impact a food has, so glycemic index, glycemic load, things like that.
N is Nutrition. So, the amount of nutrients, essential nutrients: vitamins, minerals, amino acids, fatty acids, you get it per calorie.
And then E is Efficiency or how easily your body could store the given calorie as fat.
So, for example, protein is very, very difficult for your body to store as fat. It’s not an energy source. It’s a structural component. So, if you ate just way too much protein, all sorts of chemical processes would have to happen in your body before that could even be stored as body fat. So, it’s very inefficient. That’s why higher protein diets often result in weight loss.
Anyway, so now we just have to say, these are four scientifically proven and scientifically measurable factors. And we can just stack foods, right? We can say which foods are the most satisfying, unaggressive, nutritious and inefficient.
And when we do that, here’s the coolest thing; here’s where it all comes together beautifully. So, the most rigorous science in the world and common sense come together.
So, the most satisfying, unaggressive, nutritious and inefficient foods on the planet are, drum roll please: non-starchy vegetables, right? So vegetables you could eat raw.
Stuart Cooke: Right.
Jonathan Bailor: You don’t have to eat them raw, but you could. So, corn and potatoes, you can’t eat them raw. They’re not vegetables. They’re starches.
So, the first thing I’d say is, 10-plus servings of non-starchy vegetables every time you’re eating. Non-starchy vegetables. Non-starchy vegetables. Non-starchy vegetables.
Next on the list is nutrient-dense protein. So, these are humanely raised animals. Also certain forms of dairy products that are low in sugar, such as Greek yogurt or cottage cheese.
Then next on the list or in terms of volume of what you’re eating are whole food fats. So, these are things that get the majority of their calories from fat, but are whole foods. So, eggs, nuts, seeds, avocados, things like that.
And then finally, low-fructose fruits. So, not all fruits are of equivalent goodness. For example, blueberries have a lot more vitamins and minerals and radically less sugar than something like grapes.
So, I would tell them, “Here’s your four steps. In order, you eat: non-starchy vegetables, nutrient-dense protein, whole food fats, low-fructose fruits.”
Fine anybody on the planet who’s doing that and has done that and isn’t free of diabetes and obesity and I will be shocked.
Guy Lawrence: There you go.
Stuart Cooke: I like it. I like it simple. So, I’m guessing then that foods that really don’t adhere to any of those quantities would be insane to eat, right?
Jonathan Bailor: That’s exactly right. They’re insane. And there’s actually three factors I forgot to mention.
So, if you don’t want to remember satiety, aggression, nutrition and efficiency, you can remember three things, which are a little bit simpler, and that is: water, fiber and protein.
So, sane foods are high in water. They’re high in fiber. They’re high in protein. Insane foods are low in those things.
So, for example, processed foods. If you notice, they’re all dry. So, cookies, cakes, crackers, pies, you put them in a blender you get a powder. You don’t get something liquidy. They’re low in fiber and they’re low in protein.
Stuart Cooke: Perfect.
Guy Lawrence: So, with all that said, right, Jonathan, what did you have for breakfast this morning?
Jonathan Bailor: I had a green smoothie. So, green smoothies are God’s gift to humanity. And I also had a, believe it or not, some SANE ice cream.
Guy Lawrence: There you go.
Stuart Cooke: What is SANE ice cream?
Jonathan Bailor: What is SANE ice cream? Yes. So, it’s a combination of coconut. So just shredded, unsweetened coconut. Chia seeds, some clean whey protein powder, cinnamon, guar gum, vanilla extract.
Guy Lawrence: Sounds good.
Jonathan Bailor: Some stevia and I freeze it and then I thaw it for two hours. Throw it in the blender and I eat it.
Stuart Cooke: Fantastic. That sounds awesome.
So, we got a tiny bit of time left. I just wanted to touch on exercise for you. Given that everything you told us about the way the hormones interact with our body and the way that we look and feel: running shoes or kettle bells? So, what do you think?
Jonathan Bailor: Oh my goodness. I’m going to offend some people here. I’m going say neither.
Stuart Cooke: Right.
Jonathan Bailor: So, kettle bells are certainly preferable to running shoes, but I think we can do even better. And remember that my message is targeted at, let’s say, the average American and if you hand the average American a kettle bell, all they’re going to do is hurt themselves.
Guy Lawrence: Uh-huh.
Stuart Cooke: Right.
Jonathan Bailor: So, it’s not that kettle bells are bad, it’s that kettle bells are probably like Step 6.
Stuart Cooke: Yeah.
Jonathan Bailor: So, Step 1 would be … I want people to focus on doing very heavy resistance training, very slowly. And the “very slowly” is very important, because the quickest way to derail your fitness efforts is to hurt yourself and to try to do too much too soon.
So, instead of trying to do more running, you would do less, but way higher resistance and way slower weight training.
Guy Lawrence: Yeah.
Stuart Cooke: Perfect. And across the board: male, female, everyone?
Jonathan Bailor: Yeah. And in fact, I would say, even more so for females, simply because they have heard the opposite message for so long. I mean, since the ’50s, guys have been told to left weights. Women have been told the exact opposite. And women, especially given the hormonal changes that take place in women’s bodies, like post-menopause and after having given birth to children, the hormonal therapy that heavy resistance training can have on a woman’s body is fantastic.
Guy Lawrence: Yeah. You know you’re spot on, because I worked as a fitness trainer for many years and the biggest mistake I would see is people who haven’t done anything for three or six months and they get all motivated and then they come in and they go hard and then the next thing you know, after a week later, they’re just out of there. They couldn’t just turn up, slow it down and then create a progression as each week goes by.
Jonathan Bailor: Yeah, and Guy and Stuart, can I add one thing that I think is going to be really helpful for your audience, because it’s been really helpful for me?
Guy Lawrence: Yeah. Go for it. I’m not in the way.
Stuart Cooke: Yeah.
Jonathan Bailor: Not at all. I’m looking at my camera but not at your faces.
So, there’s a … one of the most influential books that I’ve ever read in my entire life, easily, is a book called “Antifragile” and I can’t pronounce the guy’s name. It’s like Taleb is his last name. Anyway, he makes a point in the book that oftentimes the longer something has been around, the more likely it is to be true or good and the more likely it is to continue into the future.
So, for example, these sort of cutting; these new forms of exercise, like how often do we see something new that comes around and then next year it’s gone?
Guy Lawrence: Yeah.
Stuart Cooke: Yeah.
Jonathan Bailor: Whereas, like, squats, pushups, shoulder press, chest press, like these six physical movements; like move heavy things in the basic way your body is designed to move, that’s been around for a long time. It works for a really long time. Anyone who actually knows anything about building a world-class physique will tell you that their workout routine revolves around squats, bench press, dead lifts, pull-ups, shoulder press and basically those five exercises.
So, just anytime, whether you heard something new fancy… blah, blah, blah. Get the basics done really, really well and you’ll achieve fantastic results.
Guy Lawrence: There you go. And that was “Antifragile” was it?
Jonathan Bailor: Yes.
Guy Lawrence: The book?
Jonathan Bailor: Yeah.
Guy Lawrence: Okay. We’ll link it in the show, one of us. That’s great.
Stuart Cooke: Wow. No, that’s good information. I’m just thinking about you, Guy, with your new passion for Zumba. How that fits in?
Guy Lawrence: Don’t tell anyone. Yeah.
Stuart Cooke: No, exactly.
So, I wonder whether you could tell us a little bit about your book, “The Calorie Myth” because I’ve been reading a little bit about it and it sounds quite exciting. So, could you share that, please?
Jonathan Bailor: Yeah. It’s the culmination of 13-plus years of research, distilled down into, really, three sections. The first is we bust the three; like, none of this is going to make sense unless you can free yourself of three myths.
And the first myth is you have consciously count calories. That’s a myth.
Stuart Cooke: Yeah.
Jonathan Bailor: I prove that definitively in the book. The second is that a calorie is a calorie. So, we disprove that definitively in the book. And the third is that calories are all that matter and that’s where hormones come into play. We disprove that in the book.
Then we talk about how all these myths, which we, I mean like, disprove, disprove in the first part of the book. Like now, “That’s crazy!” Well, how did we come to believe that anyway?
And then the third part of the book we introduce the solution. So, the new quality-focused eating and exercise and then also introduce you to SaneSolution.com, which is my company,
And also people read “The Calorie Myth” and they say, “Okay, that’s great. You’ve blown my mind. You’ve stripped away everything I thought I knew about eating and exercise. So, now what do I do?” And we provide meal plans, tools, resources, all kinds of fun stuff like that on sanesolution.com to help you live that new lifestyle.
Guy Lawrence: Perfect.
Stuart Cooke: Perfect. Excellent.
Guy Lawrence: It’s all well and good, and that’s the one thing we see, right? It’s all well and good understanding this message: “Yes, and I’ve got to change” but actually implementing it on a daily basis, moving forward is quite a; can be quite a challenge and certainly support is needed. Yeah, we’ll certainly link back to that as well, Jonathan. That sounds awesome.
So, mate, we’ve got a couple of wrap up questions we ask on the show.
Jonathan Bailor: Sure.
Guy Lawrence: First one is, what’s the best piece of advice you’ve ever been given? And this normally stumps everyone.
Stuart Cooke: We’ve got him, Guy. We’ve got him.
Jonathan Bailor: Uh-oh. This is the first one that popped into my mind. So, it’s from my mom and it’s, “If you have to think about it, the answer is no.” So, if you debating whether or not something’s good or bad, it’s bad. Because that’s your brain trying to tell you, “You know better.”
Guy Lawrence: Yeah.
Stuart Cooke: That’s good. That does resonate with us actually.
Guy Lawrence: Yeah. Excellent. One more, mate, and you touched on it earlier about a book. Is there any books that spring to mind that have influenced you over the years that you want to share with the audience?
Jonathan Bailor: Oh, absolutely. In fact, I could give you the numbered list right off the top of my head. So, the most influential book I’ve ever read is the “Seven Habits of Highly Effective People” by Stephen Covey.
Guy Lawrence: Yeah.
Jonathan Bailor: Without question. Also high on the list is, “How to Win Friends and Influence People” by Dale Carnegie.
Guy Lawrence: Yeah.
Jonathan Bailor: “Antifragile” is on the list. I think, at least off the top of my head, those would be the three that most resonate right now.
Guy Lawrence: Yeah. Perfect. Excellent.
And for anyone listening to this where can they get more Jonathan Bailor?
Jonathan Bailor: Please go to: SaneSolution. So… SaneSolution, singular. Not solutions, SaneSolution. Not thesanesolution. Not thesanesolutions, but SaneSolution.com.
Guy Lawrence: Brilliant. And have you got any exciting projects coming up in the future, mate, that people can look forward to in the pipeline? Any more books?
Jonathan Bailor: Oh, absolutely. Well, we’ll see on the books, right? Now we’re focused on helping people actually live this lifestyle and we’ve found that the easiest way to do that is to make real, whole, SANE food more convenient.
So, we’re reinventing the supplement world. We’re kind of replacing supplements with what we’re calling “meal enhancements” which is whole real food put into a convenience form so that you could get eight servings of the best non-starchy vegetables in the world in like 17 seconds.
It’s incredible. It’s like taking all that’s good about supplements, but moving it into the whole foods space so it’s all natural. And you can check that out at: SaneSolution.com. Just click store. It’s pretty phenomenal.
Guy Lawrence: Perfect.
Stuart Cooke: Fantastic.
Guy Lawrence: And that’s our message too. I think that the whole industry is moving that way and the sooner it does, the better.
Jonathan Bailor: And we ship to Australia.
Guy Lawrence: There you go. It’s got a long way to come, but it does get here.
Stuart Cooke: Absolutely. I’ll place my order today.
Guy Lawrence: Yeah.
Stuart Cooke: Fantastic.
Guy Lawrence: Jon, thanks so much for coming on the show, mate. That was awesome. We really value your time and I have not doubt people heaps out of that.
Jonathan Bailor: Awesome. Thanks guys.
Guy Lawrence: Good on you, Jonathan, and thank you.
Watch the full interview below or listen to the full episode on your iPhone HERE.
Are grains really the enemy? Who better a person to ask than a guy who’s interviewed hundreds of health leaders from around the world and walks his talk when it comes health and nutrition. His answer wasn’t quite what we expected! Hence why we loved it and it’s this weeks 2 minute gem.
Abel James is the founder of ‘The Fat Burning Man’ show. A health and wellness podcast that’s hit No.1 in eight different countries on iTunes and gets over a whopping 500,000 downloads each month! It was fantastic to get the laid back Abel on the show today to share with us his own personal weight loss story, his discoveries, the trial and errors and the applied wisdom of others.
To sum up Abel James in his own words: My goal is to create a place where people can have spirited discussions and debate about issues that truly matter – not just fat loss and fitness, but ultimately health and quality of life. I also feel obligated to expose the truth about nutrition, fitness, and health so that people are no longer reliant upon deceptive marketing practices, misleading corporate propaganda, and powerful special interests that have accelerated the worldwide obesity epidemic and health crisis.
Full Interview: Lessons Learned From Becoming The Fat Burning Man
In This Episode:
Abel’s journey from being overweight to becoming the ‘Fat Burning Man’
What the body building industry taught him about weight loss
Guy Lawrence: This is Guy Lawrence of 180 Nutrition and welcome to today’s Health Sessions.
So, as you can see, if you’re watching this in video, I’m standing here at Mcmahons Pool here in Sydney, which is a pearl of a location and I quite often find myself jumping in first thing in the morning. The water is cold here in winter in Sydney, although the sun’s shining, but it’s a great way to start the day nonetheless.
Anyway, on to today’s guest. I might be a little bit biased but I think this show today is fantastic and we’ve got an awesome guest for you. And he has a podcast himself, and I reckon he has one of the smoothest voices that is just designed for podcasts and radio, I tell ya. And that might even give you a clue already.
Stu often says I’ve got a face for radio, but I don’t know if I’ll take that as a compliment. But anyway. So, our guest today is Abel James, AKA the Fat-Burning Man. And if you are new to this podcast, definitely check it out. I’ve been listening to them for years. And Abel has had some fantastic guests on the show, as you can imagine, when you’ve been doing a podcast for over four years.
And we were really keen to get him on the show and share his experiences with us, because, you know, once you’ve interviewed that many people and some absolutely great health leaders around the world, you’re gonna pick up on what they say, their experience, and how you apply it in your own life. And we’re really keen to find out from Abel why he does, you know, because he’s covered, obviously, topics on mindset, health, nutrition, exercise, and what are the pearls of wisdom has he gone and taken over the years of experience and applied it. And some of the stuff what he doesn’t take, you know, take on board as well.
So, Abel shares all of that with us today, including his own story. Because Abel was once overweight. He’s looking a very, very fit boy at the moment, just from changing his nutrition.
So, anyway, that’s what you’re going to get out of today’s show and it’s a great one. So, it’s a pleasure to have Abel on.
And also, I ask for reviews, you know, leave us a review on iTunes if you’re enjoying the show. Subscribe, five-star it. You know, let us know where in the world you’re listening to these podcasts. I think we’re in 32 countries at the moment or maybe even more getting downloaded. So it’s pretty cool. And we always love to hear from you, so, yeah, jump on board and of course drop us an email back at 180Nutrition.com or .com.au now.
So, let’s go over to Abel. Enjoy the show.
Stuart Cooke: Guy, over to you.
Guy Lawrence: Hey, this is Guy Lawrence. I’m joined with Stuart Cooke, as always. Hey Stewie.
Stuart Cooke: Hello, mate.
Guy Lawrence: And our fantastic guest today is Abel James. Abel, welcome to the show.
Abel James: Thanks so much for having me.
Guy Lawrence: Now, you will have to forgive us this morning, mate. It is very early in Sydney. So, I’ve never seen Stu up at this time of the morning, I think, so it will be interesting to see how he responds.
I’m just kidding. Come on.
Yeah, look, obviously we are big fans of your podcast. It’s great to have a fellow podcaster on. And what we were curious about, just to get the ball rolling, is I guess a little bit about your journey and what got you into podcasting and what let you to that. Because you’ve been doing it awhile now.
Abel James: Yeah. Well, the podcast itself kind of comes out, or it comes somewhat naturally, because I’m a musician and have been doing that for a very long time. So, you know, I had a blog, and this was, I guess, like, four years ago when I first started Fat-Burning Man.
But before that I worked as a consultant with some companies in the food and beverage industry right after I got out of college. And so I’d actually been blogging about health for many years before that, but anonymously. My site was called Honest Abe’s Tips. And it was a picture of, like, this digitized Abe Lincoln peeking out from behind the laptop.
But then with Fat-Burning Man, I realized that when I went through my own struggles with health, basically, I got fat and old and sick in my early 20s and didn’t want to keep being that way. So I kind of turned things around and found that it was a lot easier and more straight-forward and simpler than almost anything I’d ever read had made it out to be, you know, in the fitness magazines and the media. Even some of the science.
And so I started this up and realized that, you know, if I were looking at a fitness book or a fitness blog or something like that, first thing I’d do is, like, turn around, look at who’s writing it. Like: Are these people actually living it? Are they following their own advice?
And so I figured, you know, it’s the internet. Let’s just put it all right out there. And so I came up with this ridiculous Fat-Burning Man, like superhero type thing and just wanted to make it about being positive and showing that you can be happy and healthy at the same time. Because so much of the messaging, especially then, but still now, is that you need to be hungry and miserable and punish yourself. But you really can have a more holistic approach. So, that’s what I try to do.
Guy Lawrence: Did you ever imagine the Fat-Building Man would take you on this journey to where it is today? You know, when you started.
Abel James: You know, it’s so funny. Because now it kind of sneaks up on you a little bit. You know, like, I was just out at a health food store here in Tennessee and like within five seconds of walking in, someone’s like, “Abel! Hi!” We just moved here and that just happened in, like, New Orleans, in California. And so I don’t even realize how many people are listening but I’m so glad that they are, because when I first started it was just me talking into a microphone and hoping that people would listen and trying to get this message out there that was different and still is kind of different.
Because most of the stuff you find in health, and I’ve had to learn this the hard way, is not health information. It’s marketing propaganda. You know, designed to sell you supplements, shakes, consumables. Whatever they’re selling you is usually kind of, like, disguised in something that’s information. And that information is hurting people.
So, I wanted to just be totally open about all this and say, like, “These are the things that we think might be right, but we’re probably wrong about a bunch of stuff. But that’s definitely wrong over there.”
Guy Lawrence: That’s awesome. That’s awesome.
Stuart Cooke: So, when you mentioned that in your early days you were fat and sick and things just weren’t working out for you, do you think that was particularly diet-based?
Abel James: Yes. Absolutely. Because basically what happened is I grew up, my mom is a holistic nurse practitioner and an herbalist, and I was raised eating from the back yard. And we had fish sticks and stuff like that, too, sometimes, but it was; I had a very strong education in eating naturally, from the real world, back then.
And then, for me, like every teenager who wants to prove that there’s a better world out there than the one that they came from or whatever, to pay off my loans I got this big, fancy job in consulting and I got this big, fancy insurance that came along with the consulting job. And I’m just like, “All right. I’m gonna find the best doctor and listen to his advice and take his drugs and do his thing.”
And so I did that, and it was… You know, when I first walked in, he’s like, “What is the family history?” And I said, well, you know, there’s thyroid problems, most people gain weight as they age, my grandmother has high blood pressure, blah, blah, blah, blah, blah.
They looked at my blood and they’re just, like, “OK, well, we need to put you on a low-fat diet right away.” And, you know, zero dietary cholesterol and the whole… you guys are familiar with how that works, I’m sure.
And so I got that whole spiel and I’m like, OK. Well, if that’s gonna help me live longer, help my heart be healthy, and basically guarantee that I’m doing the right thing, then let’s do it.
Except it didn’t really work out that way. You know, for the first time in my life… I was always athletic and I love fitness and just getting outside, going for hikes or runs or mountain-biking. Whatever. And so I never really had a problem with weight. And all of a sudden, it’s creeping up, and it wasn’t until my boss made fun of me for being fat that I realized that I was, like, “Oh. This is fat.”
Stuart Cooke: Yeah. “There’s a problem.”
Abel James: And I wasn’t, like, massively overweight. But if you imagine me with less muscle and 20 pounds of flab, then all of sudden you kind of look like someone who’s much older than you actually are. And certainly not thriving anymore. Not athletic.
And I always want to be the best at whatever, so I had to turn that around.
Guy Lawrence: Was there any, like, little tipping points with books or information that made you sort of go, “I’ve really got to start delving into this” and looking down that path?
Abel James: Well, yeah. For me… So, I’m pretty narrow-focused a lot of the time and my focus then, when I first got into it, it was my first job, you know. My first real in-the-workforce job. I worked with my dad growing up and in restaurants and stuff. But this was the first thing I was taking seriously. And so I just wanted to pay down my debt as quickly as I could so that I could be free to do whatever more passion-based stuff.
And then I, basically, like, a little bit at a time saw that it wasn’t working. But I had outsourced it from my own brain, you know? I had always focused on being fit and athletic and running a lot, whatever. But it kind of like got away from me, because I was working so hard doing something else that was kind of like stealing my attention. And then it wasn’t until that comment and a couple of other things happened that I was just, like, “Oh. I guess I’ve got to focus on this.”
Guy Lawrence: Yeah. Yeah.
Stuart Cooke: So, for all of our listeners, and your listeners as well, what did you focus on and what did you change?
Abel James: Well, it was interesting, because I grew up, my brother is about five years older than me, and I watched him go from… he’s a little bit obsessive and he watched Pumping Iron, the Arnold Schwarzenegger bodybuilding classic movie of the ’70s. He watched that for the first time, and I watched him over the next few months go from 155 pounds to well over 200; up to 220 of just solid, massive muscle.
So, that; it was in the back of my mind. I think sometimes you need something crazy like that. You need to see it happen in front of you before you really believe that it’s possible. You know what I mean? And so I hid that in back of my mind.
And so I always knew that you could do stuff that didn’t make any sense and it would kind of work out. And he did a lot of things that, dietary-wise, who knows what he was eating but it certainly wasn’t healthy. It was very different from the foods that we were eating.
But it was more generous with fat and protein and lower on carbs and kind of like counter to everything that I was told was healthy. And so I saw that whatever I was doing was not working. So I needed to do something different. And I was just like, well, why don’t I just flip it on its head and get some of the fats up there again and take down the carbs, take down the processed food, just kind of look at… I was looking at ketosis, cyclical ketogenic dieting that the bodybuilders were doing in the ’60s and ’70s, and it was like, you know they’re eating 26 eggs a day. Or drinking two gallons of milk a day. Or just chugging heavy cream. And getting down to 3 percent body fat. And for someone who had too much body fat, I’m like, “That’s interesting. I gotta try that.”
Stuart Cooke: Absolutely.
Guy Lawrence: It happened for us the same, because I worked with mainly people with cancer about 10 years ago and I used to do the weight-training programs for them. And it literally started from a bodybuilders’ diet. They got them on a ketogenic diet and weight-training, and that was the first time I was exposed to a high-fat diet, and back then I saw the results too. You know, it was quite remarkable, and their health, everything gets turned on its head overnight and you’re, like, “My God, I’ve got to tell the world.”
Abel James: It’s very bizarre. Because it should kill you, right? According to everything that the doctors tell you. That should just put you straight into a stretcher or a coffin or whatever.
Guy Lawrence: Absolutely.
Abel James: But oftentimes it does the opposite.
Guy Lawrence: Yeah. So, with all your guests and podcasts, there’s all these amazing people you’ve interviewed and things like that. Any pearls of wisdom that have stood out or guests that have jumped out at you? It’s probably quite a big question but…
Abel James: I look for the things that… Well, I should just say, even the people who come on my show, which are, like, curated (to a certain extent), by me, they have to go through some sort of vetting process. They love to disagree about a lot of things. And for me I just try to keep it on point, step aside. I’m not gonna be combative even if I disagree with what they’re saying. I think it’s really important to see the richness of experience in people who are getting results.
And so I look for the things that they agree about. And there are very few. But number one is that everyone should be eating more leafy green vegetables and colorful vegetables, especially the non-starchy kind. And almost everyone agrees on that. Pretty much 100 percent.
Yet, almost nobody does it. Even the people who are, like, super paleo and super healthy or whatever. They’re more, usually, obsessed with the latest gadget, pill, carb-backloading approach, like new things that… I just had Kiefer on, I have a lot of people on with kind of like new spins on whatever. And so people get obsessed with, like, the new spin instead of having a salad. Which is like… So, one of the things that I try to do is encourage people to do the simple things that we already know, because it’s really easy to ignore that.
Or, if you go and you’re paleo and you’re really excited about it and you’re getting all these results and you’re doing CrossFit and then you go and get a paleo treat or whatever from the grocery store, because now you can find those, at least in America. And, you know, all of a sudden you take down 25 grams of sugar without even realizing it. But it’s “totally paleo” because it has honey in it. Wait a second!
Stuart Cooke: Yeah, half a jar.
Abel James: That kind of goes against the whole thing. So, I try to make it simple for people and more habit-based. More like, my background’s in brain science and psychology so I try and take it from that angle where, like, you guys know: If you’re training people or if you want to achieve something in your own life, it’s not really about the information that you have as much as, are you doing it. Right? So, I really try to focus on getting people to do it, making that easier and more simple.
Guy Lawrence: Yeah. You always find you can go on these crazy paths and you always get back to basics. Just keep it very simple.
Stuart Cooke: I think those basics generally come back to how our grandparents ate as well. It’s, like, super simple, really.
Abel James: It was wonderful. Beautifully simple.
Stuart Cooke: It’s it? Yeah. It couldn’t be more simple, yet in other respects it couldn’t be more complex with all this crazy info out there.
Abel James: Especially today.
Stuart Cooke: Yeah. Totally. So, over here we had quite an interesting article that came out in the Sydney Morning Herald about grains and bread and how everybody’s becoming more resistant to gluten and they’ve got intolerances and sensitivities to everything under the sun.
In your opinion, are grains the enemy?
Abel James: That’s a great question. I think they’re one of the enemies, yes. But that’s more a function of the fact that we’re eating grains in a way that we never ate grains before than the fact that they’re grains, if that makes sense. So, what I mean by that is if you take a chicken and then breed it to have certain characteristics like having breasts so large that it topples over or breaks its legs like most of the turkeys and poultry we have and then you inject it with a bunch of antibiotics and, you know, feed it with poison and whatever else. It’s not the same chicken that our ancestors would be eating.
And if you take wheat and, over the course of time, you breed it to make sure that it’s well-adapted for transport, ready for harvest months before it would have been otherwise, and basically mutate it and change it into something that it wasn’t before, it’s not the same wheat either.
And so what we do with that wheat, for example, is then, if that weren’t bad enough, kind of like mutating this thing into something that’s bred not for your health but for basically industrial efficiency, then you throw it through all these industrial processes, like grinding it into this really, really fine powder and not allowing it to ferment on the stalk, which releases enzymes to make it digestible, and then you let it fester on a shelf and get old or whatever, but it’s so irradiated and processed that you barely notice that the food is so spoiled.
It’s not the same thing as eating wild rice like Native Americans did here, especially in the Southwest. And you can you still, though, my wife is from Arizona, so we go there quite often, you can go and get, like, Native American wild rice and eat that.
So, if you compare that to, like, Uncle Ben’s rice, a brand we have here which is basically like processed white rice, not the same thing. So, we do eat some grains, but it’s in an entirely different way than almost everyone else eats grains these days.
Stuart Cooke: Yeah, totally. No, that’s a good point. I read, a few years back, a book called Wheat Belly, and it really does kind of open the lid on the wheat industry. And, crikey, you really do think twice.
Abel James: It’s hard to get away from them.
Stuart Cooke: Very, very hard to get away from them. Unless, of course, you eat like your grandparents ate and then it’s actually a little easier to get away from… putting labels on vegetables.
Guy Lawrence: What are your thoughts on… Because I struggle with wheat and gluten and a big thing for me has been looking at food sensitivities over the years, and allergies. What are your thoughts on that? Have you personally looked into that?
Abel James: I have. It’s interesting because we don’t know how reliable it is. Especially… food allergy testing is one thing, but food sensitivity testing is quite another. And so for me, there are so many different variables but I’m trying to get better and better.
And a few years ago I had… Probably about two years ago, at this point, I remember I talked about food sensitivity on the podcast with Dave Asprey, the Bulletproof Executive guy, who just loves testing of all kinds. And so we went through various things that I was supposedly reacting to. I did the tests again about a year after that and most of the things had gone down. A couple of them stayed up. And then there was a new one, like pinto beans or something else I “highly reacted” to. Whatever.
And there were some other unfortunate ones that were, like, paleo foods. Like olives. Olive oil. And honey. From the first test. Those seemed to kind of stay elevated. And then I took it again about three, four weeks ago and I’m reactive to almost nothing now.
So, from my own personal experience, it’s been interesting to look at that because I love science, I love numbers, I love personal experimentation. And I don’t know what’s going on with that. I can say that I’m pretty happy about it, but I don’t know if it kind of like invalidates the tests that were done before. Because one of the arguments against it is that it kind of just counts the stuff you’re eating too much of anyway.
Guy Lawrence: When, like, the olive oil and honey came up on the test, did you then avoid those foods?
Abel James: I did. I avoided them, not completely, because it’s really hard to eat a salad anywhere that’s not your own home without olive oil or GMO oil or whatever else. And so basically if someone knows that you’re paleo or gluten-free or healthy-conscious, then they’re giving you honey and olive oil and… mushrooms was another one that came up.
Yeah, so, kind of bizarre things, especially considering how healthy those things are normally and how much they would be included in almost any meal that you eat out. You don’t really think about not eating something like mushrooms, right? Or olives. But once you have to look for that, it’s in everything. You can’t believe it. It’s just hard to get away from.
But, yeah, I definitely; I went from eating those things on purpose to eating less of them or basically not forcing myself to eat those foods anymore. And that seemed to do the trick.
But gluten is one that we’re not really sure if it’s the gluten itself or just the wheat being so manipulated and so low-quality that that’s hurting us. But there’s something in modern wheat that’s terrible for us. It might be the gluten. Some people are definitely allergic to it, flat out. Other people are kind of reactive to it or whatever. But I just avoid it, pretty much at all costs.
Guy Lawrence: It’s interesting. Like, Stewie, had the short straw when it came to sensitivities tests. He came up eggs, glaringly.
Abel James: Oh, no.
Stuart Cooke: One of these things. And I was loving my eggs. I’d eat two, three, four, five a day, which is great. But then I also do wonder whether worrying about the foods that you shouldn’t be eating, worrying about all these crazy diets, you know, does more hard than good. Can it actually then evoke food sensitivities because your cortisone levels are going crazy.
Abel James: Right.
Stuart Cooke: You know, it’s just insane. I’m wondering, from your perspective, how important do you think it is to try and unplug or really work on stress management as part of your kind of holistic approach to health?
Abel James: I think it’s the number one thing that people don’t really talk about. Because it’s not that sexy to say, “Sleep. Go to sleep early.”
“Don’t get stressed out. Meditate. Chill out. Take a walk. Take a vacation.” It’s really easy to say those things. But it’s like eating a salad, right? We all know that that’s exactly what we should be doing. The problem is that we’re not doing it.
And so, yeah, I mean, one of our secrets, why we “look and feel so great all the time and always have this energy” is because we go to sleep, like, way earlier than most other people. And we take flak from it sometimes.
But, at the same time, when you show up to a… So, we go to a lot of, like, health masterminds and stuff like that with a lot of the other big names in the field. Stuff like that. And I can tell you, these people are just, like, running themselves into the ground, a lot of the time. And they’re not really sleeping. They’re kind of compensating.
And we’re ready to rock, and usually, like, we’ll go out and party and hang out with all these people because it’s so much fun. We don’t really get to do it that often. And so you see just the huge tax that running; that basically doing too many things at the same time doesn’t matter who you are, what you do, if you’re in health or not, it’s beating you up and it will get the best of you at some point.
And so the really boring things that we do every day are the things that really matter. So, like, for instance, my wife and I, we wake up every morning, we do Qigong. We’ve been doing that now for a few years, I guess.
Guy Lawrence: Can you explain that?
Abel James: Qigong, or yoga, which is like tai chi, and so it’s basically fluid, kind of almost active stretching type movements. Balance and stretching. And then we meditate for, not necessarily very long, 10, 20, minutes. But we do it every single day. And we tend to wake up fairly early and we go to bed early as well. With some exceptions, but not very often.
And it’s the things that you do every day, if you’re in the habit of slumping on the couch after a hard day of work and then you have a beer or two every night, that’s a lot of beer. It compounds.
But if you, every night, you have tea or something like that or you just relax, you have a glass of water, you hang out, you relax, you slow down, you get some sleep. And then on the weekends you go out and you have too much wine or you have a few beers, totally different thing. You’ll probably get away with it, because it’s not the thing that you’re doing every day. Right? That’s the exception.
So, you have to kind of like train into yourself the right habits that are automatic that aren’t getting the best of you. And part of that is definitely tuning down the stress. Because we’re all, like, with the amount of technology that’s around us these days, we’re all totally cranked out of our minds.
Stuart Cooke: We’re plugged in, aren’t we?
Guy Lawrence. Massively.
Stuart Cooke: Do you sleep well?
Abel James: Thank you for asking. What a sweet question. I’ve been doing interviews all day and that’s the sweetest question I’ve gotten.
Stuart Cooke: This is the million dollar question.
Abel James: Yes. I didn’t used to. I used to have a lot of trouble sleeping, especially staying asleep around the morning. It was like I would wake up, it didn’t matter how late I had stayed up the night before… As a musician, my gigs would start at midnight and I’d have to play under three or something and then go to bed at 4. But I’d always wake up at 6 or 7 and again at 8:30, even if I was trying to sleep it through.
But these days, I think a lot of it has to do with how we time our carbs and starches, which is almost always in the evening. And we eat very lightly or kind of like fast most of the day and then we have a big feast at night, pretty much.
And so we have a compressed eating window. And saving the brunt of our calories and food for the evening seems to slow you down and put you in digestion mode at the right time, especially if you are staying… There are other things where we stay away from alcohol most of the time. On the weekends we go out, have some fun, whatever. But pretty much every weeknight we’re not letting that disrupt our sleep. Because science shows that there’s no getting away from it. If you drink alcohol, it’s disrupting your sleep patterns for sure.
And if you stay up certain nights really late and other nights try to go to sleep early, that messes with your clock, too. So we stay on a nice, steady clip of sleeping and waking up in the morning.
And I don’t do well on very little sleep. I’ve always know that about myself. I think it’s one of the reasons that I do well, succeed, is because it’s something I’m obsessed about. Other guys, like, as a musician, you go on tour or whatever, other guys are staying up all night. It doesn’t really seem to be a problem. It is a problem, like, if they actually looked at it, but it affects other people less than it affected me, it seems like. So, I’ve always just made that the one thing that I do. I sleep, and it’s important.
Stuart Cooke: Any particular gems or strategies or hacks that you can share with everybody right now?
Guy Lawrence: You love the sleep topic.
Stuart Cooke: Well, I, crikey… this is my topic. And I’m fanatical about sleep. But always interested in, you know, it could be the tiniest little thing that you do that makes the hugest difference, and of course sleep is the number one. You can be eating like an absolute prince, but if you don’t sleep, then you’re not recovering or restoring; all of those things.
So, any little gems that you could share with us right now to say, “These worked for me”?
Abel James: Well, I think you touched on something that’s really important. Sleep should be time for recovery. And what that means to me is that almost every day I do kind of like micro-exercise, where I’ll do five to 10 minutes of an exercise pretty much every day except for Sunday. And I put that in the morning. So, I do my exercise like first thing, gets my blood flowing, and by the end of the day I’m tired and I want to go to sleep. And so I honor that.
If you try to force it and crack work out, that’s another thing that’s really important. It’s like, I work hard but I’m almost always off of communication by, like, 7 or 8. Usually before that. I shut my laptop. I’m not checking; I don’t have notifications on my phone. That’s a pretty big one, too. Or on my computer. My email comes in; I don’t know. I have to go in and check it. I’m not having all these things that are, like, “bloop, blop, bloop,” no matter what time of day or night it is. That’s really important.
And staying away from technology in the evening is really useful. So, one of the things I do is play guitar or play piano or sing. Do something that’s right-brainish. Gets you into that flow, that relaxed state, that’s kind of sleepy and dreamy. It’s just like perfect timing to kind of lead you into going to sleep.
Guy Lawrence: What kind of… Just touch on exercise. What kind of philosophies do you abide by, then? What do you incorporate in your week?
Abel James: Well, I used to run marathons.
Guy Lawrence: All right. Wow!
Abel James: I’ve always been a runner of some kind. I was never great, but I was always good. It was something I did more for meditation. I didn’t call it that back then, but I’d run outside and I’d get into this state, that the only way I can describe it, is meditative, for sure.
So, I used to do a lot of exercise. And I raced mountain bikes when I was younger and stuff. Now, I’ve found that exercise is something that I do as a habit, not as something that I kind of, like, force in there, if that makes sense.
Guy Lawrence: Yeah.
Abel James: So, at this point it’s pretty much automatic, that in the morning I’m going to be doing something.
On Mondays I do monster lifts, which isn’t anything too crazy. It’s basically just like I have a couple of dumbbells …
I always work out at home, I don’t really go to gyms, because our nearest health food store is in a different time zone. Like, we’re out here in the middle of the woods, so, I don’t really have any other choice.
So, I’ve got a couple of 52-pound dumbbells, free weights, and I use those to do squats and some dead lifts and maybe a couple of other little exercises, some presses or whatever, on Mondays.
Or I might do a kettlebell workout on that day. But every Monday I’m hitting it, I’m making myself sore, and then I’m going to go and crush a bunch of work, my worst work, I put that all on Monday.
Guy Lawrence: Yeah.
Abel James: So, it’s just one of those days, it’s just like, “All right, we’re getting it!”
And then, maybe on Tuesday, then I would do something that’s a little bit less intense, like yoga-type moves, some holds, focusing more on balance and mobility.
And then on Wednesday, I might do a very intense sprint workout. That’s what I did today. Which is, basically just like tabatas. So, you do 20 seconds on, all-out exercise that’s intense. So, I’ll do sprints or burpees. So you do that 20 seconds on, 10 seconds off. Repeat it ten times. You’re done in five minutes.
Guy Lawrence: Oh yeah.
Abel James: And if you’re not smoked by the end of it, you’re doing it wrong.
Stuart Cooke: Yeah. Right. That’s perfect.
Abel James: It’s the week, … sorry, go ahead.
Stuart Cooke: It’s just interesting, you know, there are a lot of people now kind of almost ingrained to think, “Well, I’ve got to go to the gym every day and I’ve got to stay in the gym for two hours. And I’m on that treadmill and I’m watching TV and you know, that’s me, done.”
But like you said, you can do this in five minutes. You know, I do a little kettlebell burpee workout and I can do that in about six minutes and I’m toast. Done. But yeah, massive effects on how you feel later on in the day.
Guy Lawrence: Yeah. But it’s bringing it back to making sure your sleep’s dialed in and your nutrition is dialed in.
Abel James: Right.
Guy Lawrence: And then you can spend the time enjoying your life outside of these things, instead of obsessing about them all.
Abel James: Yeah. The simple things. It’s is just kind of … get your calendar in order. Grab a hold of that thing. Shake it around a little bit, if you need to, and then put the right things in, especially in the morning. That’s, I think, from a habit point of view. It’s like, if you’re forcing yourself to go to the gym every day, for two hours, and go on a treadmill, which almost nobody likes.
Guy Lawrence: Oh yeah.
Abel James: That’s why you watch TV, because you’re so just bored. Then it’s hard to believe that that’s sustainable. It’s hard to believe that you’re going to be able to do that for the rest of your life.
It might work, kind of. But if you can’t do it for a really long time, if you don’t love to do it, you’re going to stop at some point. Then you’re going to fall off the wagon. Get out of shape. Then it’s really hard to get back in shape.
So, like, make this … if you can do your workout in six minutes, do it! I mean I’m a “health guy” or whatever and that’s exactly what I do.
Guy Lawrence: Yeah.
Stuart Cooke: Yeah.
Abel James: I think that it’s the best to know that science supports that too, right?
Stuart Cooke: It does. Yeah, that’s right.
Abel James: I’d much rather; I like running, but to be perfectly honest, if I can do it in five minutes instead of three hours, I’m going with five minutes.
Guy Lawrence: Yeah.
Stuart Cooke: Yeah. Every time.
Guy Lawrence: I think you touched on something else as well. It’s important you’ve got to enjoy it. Just do something you love doing. I think that’s so important psychologically, as well, so you can go and do it again.
I worked in a gym for a long time and I found people who forced themselves through the door, just staying there for so long, just like a diet per se, as well. And then they would drop off at the other end and everything they gained, what they’d struggled to gain, it comes back anyway.
Abel James: And it’s heartbreaking, right?
Guy Lawrence: Ah, yeah.
Abel James: When you know what works. You know they know what works, too. But sometimes it’s just; it all goes away.
Guy Lawrence: Yup.
Abel James: It’s a bummer to see that.
Guy Lawrence: Absolutely.
So, moving on, we mentioned your book “The Wild Diet.” Can you tell us a little bit about it? Because it’s launched I’m thinking a few months now.
Abel James: Yes. Yeah. It’s been out for about a month now. It’s called “The Wild Diet” basically, because what we have in most societies now is this industrialized food system that is feeding us junk food, processed food, and junk food disguised as health food. And so a lot of people are getting burned by that.
On the other side of that, we have kind of like this wild world. The opposite of industrialized domesticated. You know, where animals, if you choose to eat them, are raised eating the diets that are natural to them in nature.
So, cows are eating grass, for example. So you eat grass-fed, pasture-raised animals.
Your getting heirloom and heritage varieties of seeds, nuts, plants, as much as you can, because those things are inherently designed by nature, generally most healthy for our bodies at this point. We’re well-adapted to eat things we’ve been eating for a long time in the form that they used to be.
And sometimes that can be hard to find. You know, like finding wheat strains, for example. Finding really traditional sourdough breads, made with an ancient variety of wheat, is something you need to try to do. You need to look for it or whatever. But it can be done.
And so, “The Wild Diet” is basically trying to … I come from the paleo world in a lot of ways. But paleo as a theme has kind of subsumed a lot of other movements.
Guy Lawrence: Yup.
Abel James: It kind of like absorbed them, right? Like the eat local movement, the low-carb movement. And so, I’m somewhere in between all these.
And one of the problems, it’s exciting but, one of the problems with like, paleo, for example, is that it’s gotten so big and so many people have heard about it, that the marketers know that it’s a hot market and so they’re starting to flood the market with a bunch of “paleo health foods.” And a lot of people are getting the wrong idea about what that means.
You can’t just go to McDonald’s and get a hamburger or three hamburgers, throw away the bun and call it paleo, right? If you’re doing it right.
So, I felt like I needed that other word that hadn’t been poisoned yet. So, I wanted to come up with “wild.”
And basically it’s just a … it’s more of a philosophy on how to eat and live than it is about some crazy dogmatic diet. It’s basically like: Here’s everything that you need to know to actually do this, in a simple fun book.
And so, I basically wrote it according to what my community and fans and followers liked and wanted to listen to and then we filled it up with some of the best recipes we’ve ever made. So …
Guy Lawrence: Good one, yeah.
Abel James: … it’s a fun book.
Guy Lawrence: But it’s a bit of a big task putting a book together I can imagine, right?
Abel James: Oh, boy. It’s the worst possible thing you can do for your health, is write a health book.
Stuart Cooke: Yeah.
So, given the fact then that you’ve got all this knowledge and you’ve put it into this book, this fantastic resource for everyone, the million-dollar question is, what have you eaten today?
Abel James: Oh, good one. So, that’s the question that I can almost not even ask on my show, because a lot of people are so embarrassed about what they actually do.
So, I started the morning with supplements. A lot of them are herbs and adaptogens, you know, like rhodiola is one of my favorites. And fermented cod liver oil I usually have in the morning, because it’s a nice little dose of fat and kind of like front-loads lot of nutrition. Vitamin D is something I take pretty much every day. So, I’ll take that in the morning as well.
And then I made myself … well, every morning I wake up, drink a big glass of water, I usually keep that going throughout the day. So, lots of hydration.
And I had … this is my sixth interview today.
Stuart Cooke: Oh, crikey.
Abel James: And I have two more after this.
Guy Lawrence: Oh, wow.
Abel James: So, on interview days I generally fast until the evening. Sometimes until the afternoon, depends if I have the time or the breaks.
So, I make myself my own, like, usually I roast the coffee about once a week, so I’ll make some French press coffee and then I’ll fill it up with a tablespoon or two of heavy cream or some sort of fat. Which gives me some interest, right? I like drinking that with my coffee and I might have some coconut oil with it or medium-chain triglycides or other fat that I put in there.
So, that’s what I had today and I’ve had, I think, two cups of coffee with probably about three tablespoons of heavy cream, pasture-raised. And then right before this interview I felt like I wanted something and so my wife made an awesome green smoothie, which we have almost every day.
That’s usually how I break my fast, is by having basically a blended-up salad. But you can pick the right thing so it tastes really good.
So, it’s got like three different types of greens in it. It’s got strawberries. It has chia seeds and flax, so it’s full of omegas, the right kinds of fats, and plenty of fiber. So, I hit that with some coconut on top, some shredded coconut, because it’s nice to chew on something.
And that’s all I’ve eaten today.
Guy Lawrence: Yeah. Fantastic.
Abel James: Tonight I think we’re going to have a big steak and probably a big salad and maybe a side of red rice, I think we have some going. And we have some soup. Some bone broth that we made, that’s left over, that we’re just going to heat up and some of that too and probably some really tasty chocolate or some of Alison’s homemade cookies for dessert.
Stuart Cooke: Wow. It’s almost breakfast time and you are making me hungry.
Guy Lawrence: Yeah.
Stuart Cooke: That is fantastic.
Guy Lawrence: That’s awesome. Mate, we have a couple of wrap-up questions for the podcast.
Abel James: Hit it.
Guy Lawrence: And first one is, are there any books that you’ve read that have been a great influence in your life?
Abel James: “Chi Running” by Danny Dreyer. He’s one of my past guests. That’s one of the most underrated books there is I think.
It’s about how to incorporate symmetry and balance into your movements. Specifically for running, but it really applies to almost everything using, you know, ancient … I’ve seen a lot of similar things in Taoist textbooks and certainly like the tai chi and things like that.
That’s an awesome book. It’s called “Chi Running.” Danny Dreyer’s the writer who’s been on my show.
Guy Lawrence: We’ll include it in the show notes. Yeah. Fantastic.
Abel James: Yeah. That one’s great.
The “Perfect Health Diet” is done by Paul Jaminet. It came out a few years ago; another just wonderfully researched book.
And Paul … I was fortunate to hang out with him a bunch of times and kind of become friends with him. And he’s not your typical health professional, in the sense that he’s not really interested in any of the marketing or whatever. He likes research and he likes the science.
And so I really like that book too, the “Perfect Health Diet.”
Guy Lawrence: Fantastic. Perfect. I’ll check them out. I haven’t seen any of those two.
And last one is, and this is a pearler. What’s the best piece of advice you’ve ever been given?
Abel James: I worked with this Russian guy when I worked at restaurants growing up. And on one catering gig, he just messed up royally. I don’t know what happened exactly, but the boss was really pissed off and this guy was not having a good time. And then he just kind of like turned to me and I’m 14 years old or whatever and he’s this massive Russian guy and he’s just like, “Every kick in the butt is a step forward.”
This is how it started off and you could tell that he didn’t care at all. He was going to have a great day no matter what. And after I kind of like saw that happen and I was like, “All right. That’s cool.” The way that he handled that, I want to be able to handle something like that …
Guy Lawrence: Yeah. Take it on the chin and move on.
Abel James: … when the world comes crashing down on me someday.
Stuart Cooke: Yeah, that works. That’s fantastic.
Guy Lawrence: Awesome, mate. And is there anything coming up in the future, Abel? Anything you’d like to share? Any exciting projects?
Abel James: Sure. Yeah. We’re excited about … well, we decided basically that, this is my wife and I, this is something that we’re just going to do, you know. We’re going to make this our … we’ve been doing it full-time for a while, but we weren’t sure exactly if we wanted to do apps or you know some other type of publishing or helping publish other people or whatever. But we decided to make the blog and the podcast and our new video series kind of our main thing.
So, we just recorded a huge cooking class, that we invite all these cameras into our kitchen. We set up a bunch of GoPros and other cameras. And so, it’s like documentary-quality. Just hanging out with us in the kitchen learning how to cook things quickly and easily.
And so, it’s called The Wild Diet Cooking Class and you can find that at: FatBurningMan.com/cooking.
So that’s just one of the things, but if you go to FatBurningMan.com and sign up for the newsletter, we’re planning to come out with cool stuff like that every few months or so and just keep a steady clip of like, “You guys want to learn more about ketosis? All right. We’ll do this class.”
Stuart Cooke: Perfect
Abel James: And keep that going.
Yeah. So, it’s been fun. It’s a lot of work, but after taking about a year off traveling the world and going to Australia, which is loads of fun, it’s been really cool to come back with a renewed passion and focus.
Guy Lawrence: That’s awesome, mate and for your book, “The Wild Diet” as well, go back to FatBurningMan.com, as well?
Abel James: You can actually, if you want to see that, you can go to: WildDietBook.com.
Guy Lawrence: Okay. There you go and we’ll put a link in the show notes, as well. Brilliant.
Abel James: Right on. Thank.
Guy Lawrence: Abel, thanks so much for coming on the show. That was a treat. And I have no doubt everyone listening to this will get a heap out of that. That was awesome.
Abel James: Awesome. Yeah. What a pleasure. Thank you for having me.
Stuart Cooke: No problems and we really appreciate it. And you enjoy the rest of the day. Good luck with your interviews and enjoy that meal. Sounds delicious.
Abel James: Thank you so much. You guys have a great day.
Guy Lawrence: Thanks, Abel.
Stuart Cooke: Thank you buddy. Take care. Bye, bye.