Watch the full interview below or listen to the full episode on your iPhone HERE.
Stu: This week, I’m excited to welcome Ashleigh Feltham to the podcast, Ashleigh is a practicing dietician and owner of Feed Your Future Dietetics. She is passionate about helping people achieve their highest quality of life through nutrition, mental health, and exercise. In this episode, we discuss the strategies that we can all implement when wanting to stay social but healthy over the festive period. Over to Ashleigh
Audio Version
Some questions asked during this episode:
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How might you navigate the festive period when wanting to stay social but healthy?
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Do you have a stance on alcohol as it’s common to overindulge at this time of year?
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How do you keep stress levels low during the festive period?
Get more of Ashleigh Feltham:
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Dr Christiane Northrup – Unlocking the Key To Vibrant Health
Kate Kordsmeier – Healing Your Body With Real Food
Dr Glenn Livingston – Learn How to Never Binge Again
The views expressed on this podcast are the personal views of the host and guest speakers and not the views of Bega Cheese Limited or 180 Nutrition Pty Ltd. In addition, the views expressed should not be taken or relied upon as medical advice. Listeners should speak to their doctor to obtain medical advice.
Disclaimer: The transcript below has not been proofread and some words may be mis-transcribed.
Full Transcript
Stu
(00:03)
Hey, this is Stu from 180 Nutrition, and welcome to another episode of The Health Sessions. It’s here that we connect with the world’s best experts in health, wellness, and human performance in an attempt to cut through the confusion around what it actually takes to achieve long-lasting health. Now, I’m sure that’s something that we all strive to have. I certainly do. Before we get into the show today, you might not know that we make products too. That’s right. We’re into whole food nutrition and have a range of super foods and natural supplements to help support your day. If you are curious, want to find out more, just jump over to our website. That is 180nutrition.com.au and take a look. Okay, back to the show.
(00:44)
This week, I’m excited to welcome Ashleigh Feltham to the podcast, Ashleigh is a practicing dietician and owner of Feed Your Future Dietetics. She is passionate about helping people achieve their highest quality of life through nutrition, mental health, and exercise. In this episode, we discuss the strategies that we can all implement when wanting to stay social but healthy over the festive period. Over to Ashleigh.
(01:12)
Hey, guys. This is Stu from 180 Nutrition, and I am delighted to welcome Ashleigh Feltham to the podcast. Ashleigh, good morning. How are you?
Ashleigh
(01:19)
I’m great, thanks. How are you?
Stu
(01:20)
Yeah, really good. So, thank you, thank you again for sharing some of your time. But first up, for all of our listeners that may not be familiar with you or your work, I’d love it if you could just tell us a little bit about yourself, please.
Ashleigh
(01:31)
Yeah, sure. Um, well, my name’s Ashleigh, and I am the owner of Feed Your Future Dietetics which is just come up to six years. Um, it’s my little baby, I guess you could call it.
Stu
(01:44)
Yeah.
Ashleigh
(01:45)
Um, I’m a bach- I’ve got a bachelor of human nutrition and a master of Dietetics. Um, as well as that, I’ve also got a background, um, as an athlete. I was representing Australia for about five years, um, in rock climbing, which kind of gave me a good base to, I guess, see the world from a different perspective. I’m very thankful for. Um, from there, I went on to be a qualified personal training group fitness instructor. So, been doing that for about 15 years. And yeah, ultimately, through my life experience, my perspective on what really matters changed. So, I was mainly focusing on, you know, being an elite athlete and it’s very, I guess… It has to be very selfish to be an elite.
Stu
(02:36)
Yeah.
Ashleigh
(02:36)
But then leaving that, you… I kind of shifted my perspective on what really mattered for, for life and that’s really what drew me to be a dietician, to kind of promote health and longevity, and to help others kind of become a real passion of mine, and that’s one of the main reasons to wake up in the morning, is just to, to help others. So, I guess in… On that tangent, but that’s really who I am as a person now. So, really helping others as well as respecting my own health.
Stu
(03:08)
Yeah.
Ashleigh
(03:09)
That kind of is like the fundamental principle of what I live my life by, is health.
Stu
(03:14)
That’s awesome. Uh, and I love it because, um, health and longevity and then elite athleticism oftentimes don’t go hand in hand because you have to do things, as you… As you mentioned, from a selfish perspective, whether it be, um, uh, you know, a ballet dancer to a rock climber to a bodybuilder. All of these things to, to perform at your best oftentimes isn’t aligned with longevity. It’s all about the now. So, I’m really fascinated then on digging deep into this conversation today, because, uh, yeah, you’ve got a great perspective coming from those two pathways. So, first up then, on your website you mentioned sustainable wellness. And, um, and from what I’ve just said, uh, people with short-term goals, um, might struggle with sustainability. So, in your perspective, what does sustainable wellness look like to you?
Ashleigh
(04:08)
Oh, gosh. Well, it’s firstly it’s very specific to the individual. So, unlike fad diets that say, you know, cut out this, cut out that. And so, for example, one example could be the keto diet.
Stu
(04:20)
Yeah.
Ashleigh
(04:22)
Uh, that is, is a very tailored medical nutrition therapy that was originally designed for people that have severe epilepsy and have multiple seizures a day. So, sustainable wellness, for an individual that has that, could be the keto diet.
Stu
(04:36)
Yeah.
Ashleigh
(04:37)
But if, um, say me or you, um, it very different. Sustainable wellness is tailoring a specific way of eating, looking at diet perspective only, that allows you to live optimal quality of life. And that’s… That is very individual to you.
Stu
(04:54)
Yeah.
Ashleigh
(04:54)
So, when you don’t have the support backing of someone like a dietician, it’s very difficult to achieve. But ultimately, it comes down to respecting your, your body’s needs, your life needs, for life. So, when you see something like, you know, shake diets, it’s just like, okay, great. You can lose weight.
Stu
(05:17)
Yeah.
Ashleigh
(05:18)
But do you wanna do that for the rest of your life and to promote quality of life for life? And if the answer’s no, you know, put it down.
Stu
(05:27)
Yeah.
Ashleigh
(05:27)
Don’t even start, because it’s disrespecting you. And fundamentally, that, that sustainability comes down to respect.
Stu
(05:38)
Yeah. Yeah, no, it’s fascinating. And, and fascinating that you, you raise the shake diet as well, because I know, I have so many bugbears with… I mean, it’s j- it’s calorie restriction, which puts you in a calorie prison, because yes, it will work. Fine, it will work, and you drop kilos if you’re restricting your calories. But in the extreme end, it’s called starvation. And everything slows down in your body, right? Your metabolism, your hormones change, your sleep goes, your energy and focus. But yeah, you might be at that ideal weight until you come off the shake diet when your metabolism is half of what it used to be and then, all of a sudden, your body says, oh, quick, we’re eating again, let’s store because we might go back to that, that starvation mode.
(06:20)
So, yeah, it’s, it’s fascinating. And I- and I’ve tried every style of eating under the sun through 180 Nutrition because I’ve spoken to advocates of everything from vegan all the way to carnivore and everything in between. And it really is fascinating. So, for me, it’s just about maximizing the nutrients that I can get every single day, to be able to perform at my very best every single day, and age appropriately. So, on, on, on that tangent then, what do you prescribe then from a… Like, a, a way of eating? And I, I… The word diet’s kind of a clunky word because it, it generally means that we’re-
Ashleigh
(06:58)
Yeah.
Stu
(06:59)
… struggling or, or, or foregoing something in some way. But is there a general type of style of eating that generally is the baseline that works for most people?
Ashleigh
(07:10)
Yeah. Well, I guess, if we’re looking at basic nutrition now and what’s coming out in the research, if there is no allergies or intolerances as a general guide, we need to be looking after our gut health-
Stu
(07:25)
Yeah.
Ashleigh
(07:25)
… for optimal health. And that comes down to many things, but the fundamental is getting enough plant-based foods. So, before you think about cutting all carbohydrates, think about where those come from. So, I’m not saying, like, cut out… You know, donuts aren’t in the same category as whole grains. Know what I mean? And I think that’s a problem with the fad diets.
Stu
(07:48)
Even though there’s a hole in the donut so it could be deemed as a hole food.
Ashleigh
(07:50)
Yeah, yeah, yeah. That’s it. Yeah, I like that joke. That’s a good one. Um, but yeah. Ultimately, you know, firstly, people don’t understand macros. Macros don’t, don’t… Aren’t the fundamental principle for health. And there is a very big, um, misunderstanding that carbohydrates, fats, and protein are all you need for health. Um, we’re more than that. Micronutrients, um, as I said, gut health. Um, generally, we need to be eating, the majority of us, those five food groups. So, you know, whole grains, um, lean meat or alternative, dairy or alternative. Um, fruits as well as nuts and seeds. Things like that can be lean meat alternative. So, you can be a balanced diet and not follow… Not be carnivore, I guess you could say. It’s up to you. So, really just making sure that you’re, you’re meeting all your… All your five food groups is really key.
Stu
(08:53)
Yeah.
Ashleigh
(08:53)
Um, but what… How many and what that looks like is tailored. So, that’s where it differs. So, really the fundamental is the five food groups, but the tailored amounts would be on your individual style of eating.
Stu
(09:09)
Yeah.
Ashleigh
(09:11)
As well as your goals. So, that’s where it differs.
Stu
(09:14)
Okay. And it’s, it’s tricky as well, because you mentioned food allergies and di- and digestive health as well. Which is kind of everyone these days. Like, everybody seems to have an allergy to something. Um, and unfortunately, from a… Like, a vegetable perspective, fruits and vegetables are sprayed with everything the sun, unless you buy organic, which most people don’t because it’s too expensive. Um, so to try and eat that in any volume, or then if you’re going to adopt… Go, you know, health [inaudible 00:09:43] on plants, you’re then going to introduce a whole truckload of fiber into your diet that your body might go, oh. You know, so it’s very… I can understand what you’re saying. Very tailored, and probably very systematic in your approach to in- the inclusion of these foods, perhaps with a slowly, slowly approach.
Ashleigh
(10:02)
Yes.
Stu
(10:03)
As opposed to a just eat everything.
Ashleigh
(10:06)
Pretty much. Um, most of us, I think it’s around 4% of Australians, are getting enough fruit and veg, which is horrendous. But, um, to kind of get to the spot where it’s the sweet spot, which is 25 to 38 grams of dietary fiber a day, yeah, if you go from zero to that, you will make… You can make things a lot worse. So, you wanna be doing it slowly.
Stu
(10:31)
Yeah.
Ashleigh
(10:31)
You wanna be making sure you’re getting enough fluid, because fluid and fiber work together. Um, and yeah, if you… If you do have, for example, irritable bowel syndrome, there are certain fibers or, um, short-chain carbohydrates that don’t work well in your gut that can cause symptoms. So, as again… As I said, as you said as well, it’s very tailored.
Stu
(10:54)
Yeah.
Ashleigh
(10:54)
But ultimately, our body, to function well, needs fiber. And that, yeah, comes down to gut health, but also to reduce the risks of things like [inaudible 00:11:06] cancer, which has the amount of people that have been diagnosed with that has increased, um, with the change in western eating patterns and things like that. So, it is… It is an important part of human health. But, um, again, to go back again on plant based. Um, if you’re someone that is worried about, you know, you can’t afford organic so you’re just gonna cut out all fruit and veg and those types of things, the risk associated with not including it is greater because of the protective factors of fruit and vegetables. Antioxidants, things that reduce your risk of multiple cancers and chronic diseases, far outweigh the risk of any pesticides, herbicides, in small amount. So, if you were gonna be, okay, look at things and you’re gonna get one or the other potentially, I would have the vegetables and wash it well.
Stu
(12:07)
Right.
Ashleigh
(12:08)
And saying that, they are… The way that it’s sprayed and things like that, it is designed to be safe. [inaudible 00:12:14]. But there is risk in everything. So, if you’re looking at, you know, the perspective on balance and which one has more risk, for your health and longevity, I would make sure I’m getting enough fruit and veg a day.
Stu
(12:30)
Okay, okay. And, and I… And I think, as westerners, we tend to zone in on this nutritional pillar as the be all and end all to health. But when talking to other people about things like the mediterranean culture, um, which is supposed to be the, you know, the, the healthy way to live and the ideal standard, the nutritional pillar is one of many. And we have sleep and movement and mindset and relationships and, and community. Um, sunshine. Like, all of the above. So, it’s such a… Such a big picture, a nuanced picture that, to try and isolate one thing, uh, and say, well, here you go, this is gonna steer you in the right direction without addressing the others as well, it’s like it’s a… Definitely you’ve got your work cut out for you, that’s for sure.
Ashleigh
(13:17):
Yeah, and you put the nail on the head there. There’s no one fix to a healthy, long life.
Stu
(13:23)
No.
Ashleigh
(13:24)
There’s a reason they’re called what you just said with the blue zones. The people that live in a society and then lifestyle that optimizes health and wellbeing. And so that’s, you know, your physical health through fitness, through community. Um, you know, j- nutrition. Like, if you’re saying, like, what is the one thing, you know, eat this leaf and you’ll live forever-
Stu
(13:43)
Yeah.
Ashleigh
(13:43)
… it’s not that way. And it’s about-
Stu
(13:43)
No.
Ashleigh
(13:46)
Yeah, the whole… The whole picture.
Stu
(13:48)
Yeah.
Ashleigh
(13:48)
So, you know, one factor may not completely relev- not completely erase. But all these factors that are working in your favor will promote that longevity compared to, like, the one or two factors that potentially put you at risk of something.
Stu
(14:05)
Yeah.
Ashleigh
(14:05)
So, yeah, you’re right. Seeing the whole world, the whole picture. And that’s, that’s fundamental for health and wellbeing.
Stu
(14:12)
Yeah. No. Fantastic. Well put. I could talk to you about this for hours, so perhaps we’ll have to line up another c- podcast. But I, I really wanted to dial into, um, the festivities with you because, um, the silly season is approaching where we overindulge in everything. Uh, we don’t sleep as well, we’re kind of stressed ’cause we’re trying to fit in 27 things into, into, into each day. Um, and we burn… We, we tend to burn out and then come back in the new year with this figure and say, right, this is it, I’m gonna detox in January. But how might you navigate this festive period? So, a set of, perhaps, simple, easy rules to try and stay on track without being a party pooper?
Ashleigh
(14:59)
Yeah, absolutely. Well, I think coming back to what we… How you introduced this section is putting your health last during this time. I… Give even one moment, one hour, one occasion each day for self care.
Stu
(15:16)
Right.
Ashleigh
(15:16)
So, I’m a dietician, but that can be anything. So, if you’re burning out because you’re giving everything you have externally to others during this time, of course you’re gonna end up burning out and feeling revolting.
Stu
(15:30)
Yeah.
Ashleigh
(15:30)
So, before even touching about nutrition, that, that, that can be a fundamental respect for yourself, is giving that time for you. That alone time. You know, schedule it in like anything. It could be a fundamental principle to getting through. Um, when it comes to the parties and things like that, a lot of them these days are not sit down. So, you come and you have, you know, a buffet of things. You can kind of outsmart the system. You can go to those parties with, I guess, a mind of clarity. And that comes down to firstly, I would recommend having a meal before you go. A balanced meal.
Stu
(16:15)
Yeah, that’s a good idea.
Ashleigh
(16:16)
So, you’re not going to the party and seeing that as that’s my food time. (laughs) In brackets. That’s a… That’s gonna satisfy your meal.
Stu
(16:26)
Yeah.
Ashleigh
(16:27)
So, if you go there and be like, okay, I’m going to enjoy myself, enjoy the company. Because ultimately, going through COVID, everyone really I think is lost… Has that need to connect with others. And that’s really the fundamental reason to be together. The food is there, and it’s… But it’s not let’s praise the food time. You know, it’s the people around you that really make that occasion, and kind of see that as the focus. If you go in and you’re like, okay, let’s pick two to three things that I really want, just a little taste of something-
Stu
(17:00)
Yeah.
Ashleigh
(17:01)
… and that way you also don’t feel deprived. Because it’s not about saying no and being, you know, even a party pooper to your own self and happiness, you wanna feel like you’re getting that special treat. But it’s, you know, two to three at most.
Stu
(17:16)
Yeah.
Ashleigh
(17:16)
And then if you don’t like to drink, you don’t have to. These days especially, there’s that whole drive now to the non-alcoholic beverages that… And that kind of scene and movement, I would al- call it almost, that’s kind of pushing towards that. So, you can kind of ride that… Ride that wave, if you want to. And I believe there’s less push to drink, but if you feel like there is… There is that kind of social connectiveness around alcohol, as long as you have something in your hand, most people won’t ask questions. So, that can be a glass of water, that can be mineral water.
Stu
(17:52)
Yeah.
Ashleigh
(17:52)
And it doesn’t need to be alcohol. A lot of people aren’t gonna be like, what are you drinking? You know, tell me exactly what you have. You know? And you describe it. You know, they may ask you, would you like a drink? You can be like, yeah, you know, I’ll have that mineral water. And people aren’t gonna be judgmental, I don’t think. And if they are, um, I haven’t seen it much and that’s not very, you know, very kind. And you could be like, oh, I’m, I’m gonna be the designated driver. That can make people be quiet quite quickly.
Stu
(18:22)
Yes.
Ashleigh
(18:22)
And that can be a good way to get around the pressure of drinking. Um, yeah. And ultimately, just remember being an adult, you have the right to say no. Um, it’s your life, and yeah, ultimately, you get to decide what you choose to eat and drink, and give yourself that respect to say no if that really aligns with your values.
Stu
(18:47)
That’s great advice. I do exactly that. So, I’m, I’m not a drinker. Just makes me feel like crap. Um, so I just don’t touch it. And I l- I love to… I love to get up early in, in the morning and have the energy to do whatever I wanna do all the way through. But it’s so funny that all you need to do to extinguish any thoughts in other people’s minds is just have a glass in your hand.
Ashleigh
(19:08)
Yeah.
Stu
(19:08)
It doesn’t matter. And then, well, I’ve got a good friend who takes a bottle of non-alcoholic red wine-
Ashleigh
(19:13)
Yeah.
Stu
(19:14)
And that’s it. She’s good to go. Um, it’s crazy that it has to be like that. And because there is-
Ashleigh
(19:20)
Yeah.
Stu
(19:20)
… it’s an unusual pressure, um-
Ashleigh
(19:22)
Yeah.
Stu
(19:23)
… and oftentimes, um, almost judgment that’s, you know, you’re… Well, you’re no fun, you don’t have a drink. But-
Ashleigh
(19:30)
Yeah, yeah. Well, I think a lot of the time, it actually is not judgment on you, it’s judgment on the person saying something.
Stu
(19:38)
I agree.
Ashleigh
(19:38)
Because yeah, I don’t think… And think when you see it in that way, sometimes it gives you a little bit more empathy, because it’s not on you, it’s, you know, their, their beliefs.
Stu
(19:48)
Yeah.
Ashleigh
(19:49)
And that’s, I guess, when I work with clients that have… Going… Just shifting the focus a little bit on nutrition, is that if I work with two people that live in the same household, if one person wants, for example, to lose weight, the other person doesn’t, the other person will sabotage, a lot of the time, the person that, that’s trying to lose the weight because it doesn’t align with their values. And that’s just psychology. It’s tragic, but that’s… A lot of the time, that’s what I see.
Stu
(20:17)
That’s so true. It’s… Uh, yeah. That, that is so true. Um, you mentioned, um, when we’ve spoken about navigating that festive period, having some you time. And I, I’m keen to expand on that a little bit more because I had a question about stress, keeping stress levels low. And I know for me, like, I have a set number of things that I like to do every day. Like, I have to move, I like to get some sunshine. If I get in the ocean, if I can feed myself well, maybe get to the gym, lift some weights. Like, I Love all that stuff.
Ashleigh
(20:50)
Yeah, me too.
Stu
(20:50)
Um, and that’s kind of my time. And if I get all of those things, I feel great, and I generally don’t get stressed. If I don’t get those, I kind of feel a bit anxious, like, oh, I just wanna move. I just wanna, wanna move.
Ashleigh
(21:01)
Yeah.
Stu
(21:01)
So, what do you recommend to people then that maybe haven’t really ever thought about having me time, but are stressed oftentimes around the festive period but want to try and mitigate that?
Ashleigh
(21:14)
Yeah. Well, I guess I… It comes down to just allow yourself to move. And it doesn’t need to be in the gym. You can, like, literally, yeah, like you said, go outside in the sun.
Stu
(21:25)
Yeah.
Ashleigh
(21:25)
Walk around the block. You know, movement… People think, you know, exercise is a dirty word in some ways.
Stu
(21:30)
Yeah.
Ashleigh
(21:31)
Like it’s, um, you know, it has to be for the, the extremely fit and healthy summer six pack group. But if you just think of it as movement, when we move, our bodies thrive. So, you know, that can even be cleaning. You know, if that makes you happy, or jumping around to silly music. Or, you know, make it fun. It doesn’t need to be so structured that it feels like, you know, you’re in the army. Like, some people love that.
Stu
(22:01)
Yeah.
Ashleigh
(22:01)
Like, I was an elite athlete. I used to love, like, you know, to the point where it’s like, you know, you know, almost in tears. But then, you know, you shift your perspective and life changes and, you know, not everyone is the same. So, the ultimate goal is to make it fun. Find your fun, and that’s gonna help you to sustain it. So, that’s why some people love Zumba, some people love crossfit. You know, it’s… We’re not all the same and it just-
Stu
(22:29)
No.
Ashleigh
(22:29)
… the ultimate goal is to make it fun. Go out with your family. Play a game of Frisbee.
Stu
(22:34)
Yeah.
Ashleigh
(22:35)
You know? Go to the park. You know, get outside with your dog. You know, there’s… I like to call them is like, you know, little fairy personal trainers. So, you know, just get, like-
Stu
(22:46)
Yeah.
Ashleigh
(22:47)
Movement that brings you that kind of happiness.
Stu
(22:48)
That’s it.
Ashleigh
(22:49)
And then you don’t even think about it. And that’s where you, you know it’s right.
Stu
(22:53)
I think so. And oftentimes, you’ve, you’ve made a good point that some people… Some people would immediately associate exercise with the gym or the bootcamp or whatever it may be. The HIIT session. Zumba class. But walking can be so good for you. Um-
Ashleigh
(23:10)
Oh, it’s brilliant for us.
Stu
(23:12)
Like, it’s profound. Um, and I’ve, I’ve experimented with increasing my steps this year. So, from January the 1st, I just thought, what would happen if I walked for 20,000 steps a day. And just thought, well, let’s just track it and see what happens. Um, it’s just next level. I just-
Ashleigh
(23:30)
Yeah.
Stu
(23:30)
The energy goes through the roof and-
Ashleigh
(23:33)
Yeah, it does.
Stu
(23:33)
Mental clarity as well. Because I also thought, what if I wanted to walk 20,000 steps a day, but didn’t listen to anything. I wasn’t connected to anything in terms of… No I- no podcast, no music, no telephone conversations. Just thought. How does that work? And it’s almost like in the old… In the old, olden days of computing, your computer used to get really slow and we used to do something called de-frag your hard drive and it used to take all of the data and it’d put it in neat little lines and it used to take a couple of hours. And that’s kind of… It kind of feels like what it’s like after walking and thinking. It’s like you’re addressing things that maybe you didn’t have time for during the day, and you just think them through and they, they, they settle in their right place. So, yeah. I’m completely in alignment with what you’re saying.
(24:21)
And for anybody that just maybe can’t afford the gym or is concerned about getting up early for a bootcamp or something along those lines, like you said, walk around the dog or take a… Walk around the block, take your dog out for a walk.
Ashleigh
(24:33)
Yeah.
Stu
(24:34)
Um, and it can have profound affects on, on your mindset as well as your, um, your physical health as well.
Ashleigh
(24:41)
Yeah, absolutely. Well, research shows that exercise, you know, is linked to mental wellbeing in multiple ways. Like, different components of fitness, um, affect your brain in different ways. But you know, it’s not even like the reason… Even if the one reason to move is to feel like you’re mentally there in life and able to live life, like that’s a good enough reason.
Stu
(25:05)
Yeah.
Ashleigh
(25:05)
It doesn’t need to be any other reason. Like, if you can think at your best, like, that’s, that’s huge. And s- and things like, you know, feeling your best, like, there’s a lot of people that are dealing with mental health, um, you know, diseases and, you know, feeling, feeling that challenge. And, you know, if you can get up and move, it does many, many, many good things for your brain. And, you know, I just… I’m such a big believer in supporting your mental wellbeing and, you know, forget about what you weigh on a scale. If you just do it for to be able to feel like you can deal with the world and its challenges at a better capacity, then it’s worth that effort.
Stu
(25:48)
Yeah. 100%. Oh, absolutely. I’m… I mean, the, the scale is not a great marker of health. Like, it might… It might give you a, a, a, a weight measurement but certainly, um, it can’t measure how you’re… How you’re feeling.
Ashleigh
(26:03)
No, absolutely not.
Stu
(26:04)
And if… And if… And if you’re… If you’re lifting a few weights as well, you might be losing body fat and building muscle. So, that-
Ashleigh
(26:10)
Yeah.
Stu
(26:10)
That could… That could throw you off kilter as well.
Ashleigh
(26:12)
Absolutely. And you can have… You can way a twig, you know, weight, but your cholesterol could be absolutely appalling cholesterol levels.
Stu
(26:22)
Yeah.
Ashleigh
(26:25)
So, again, yeah, it doesn’t, doesn’t give you the whole picture.
Stu
(26:27)
No, it doesn’t. It doesn’t. Um, so we’ve touched on the festive period in terms of food, um, and alcohol as well, and, and stress through the… Through the movement. What about sleep? Because sleep is often one of those areas that is robbed over that time. Whether it be because we’ve got belly full of crappy food and alcohol that just sabotage our sleep cycles, or whether we’re just partying till 2:00 in the morning. What, what are your thoughts on that? Because I, I mean, I deem it as pretty much the most important pillar of health, because without that, everything else crumbles.
Ashleigh
(27:01)
Yeah, you’re so right. Literally, if… When I deal with clients that are shift workers, I’m just like, okay, this is going… This is epic because, you know, your hormones are literally… Yeah. They’re, they’re they’re around sleep.
Stu
(27:13)
Yeah.
Ashleigh
(27:14)
So, it comes down to, I guess, as much as possible, if, like, if you’re not partying till 2:00 in the morning, is to have a regular wake and sleep time. That’s kind of… If you can do that as a first, if that is a possibility, you’re, you’re winning.
Stu
(27:36)
Yeah.
Ashleigh
(27:37)
If you can’t, one or the other, that’s also good, but your, your choices during the day also matter. So, if you can cut back on the coffee say around 12:00, because it has a half life of around six hours. So, if you’re having a coffee and you’re one of those people that feel caffeine late at night, you know, with… Let’s say you’re having a social event, people are like, oh, do you want another cup of coffee?
Stu
(28:00)
Yeah.
Ashleigh
(28:01)
And the option is tea, that’s not black, white, or green, ’cause that also has caffeine, um, if you had a chamomile, that would be a good choice. That’s, that’s a smart choice to make. Um, when it comes to setting up your space for sleep, generally you want a cool room. Um, you know, have… Cut off the, the blue light time. So, if you can up to around two hours if possible, cut off the screens, your TV, and just give yourself that time to not see that type of light, because it can inhibit your ability to fall asleep. Practicing relaxation techniques, so you know, removing the phone, the apps, um, on your phone these days can… Then you have white noise, things like that. And if you have someone or if you’re playing house, you know, if you’re being a host-
Stu
(28:56)
Yeah.
Ashleigh
(28:56)
… and there is noise, I find personally, if I have a white noise machine on my phone going, it really helps to cut out the external noise from the house and help my sleep. Um, and that’s just something that I find is, is really helpful. Um, if possible, don’t have a massive meal before you go to bed, because again, that… Your body is processing that meal and you don’t wanna feel like, you know, you’re, you’re proc- digesting while you’re trying to sleep, and that comes down to working backwards a little bit from your socialization times as well, because you want to be cutting back on the amount of food that you’re having at these social occasions as well, maybe focusing more on, you know, a warm drink instead. Um, talking about a warm drink. Things like a warm glass of milk can be really helpful because it, um, is a source of tryptophan which is… Helps to make melatonin, which helps you fall asleep.
(30:02)
So, there’s, yeah, multiple things you could be doing. But ultimately, if you’re kind on yourself too. So, if you’re stressed about not sleeping, that’s not gonna help. So, I guess, in a way, be like, okay, these are the cards during this time. I’m going to set up the environment as much as I can around my sleep. You know, the room, having a dark room, maybe having a white noise machine on my phone, making sure I’m not having a massive meal but then having a nice… A nice warm drink of milk before I go to bed. Putting the steps into play, and then just accepting that this is what’s gonna happen over this time. And then if you’re having that kind of kindness in the way that you’re resting your body, regardless, that will help. Because your sl- you’re, you’re laying down, you are still resting.
Stu
(30:52)
Yeah.
Ashleigh
(30:52)
And if you’ve done your best, that’s enough. We’re not… We can’t do more. And that will help, I think, as well.
Stu
(31:00)
That’s great. Yeah. Great advice. I can see that, uh, intuitively, you’ve probably, um… You’ve tried all of this stuff on yourself and you’ve pulled out the bits that work, right?
Ashleigh
(31:10)
Yeah. Well, yeah, you try. And also, like, you know, life happens, you know?
Stu
(31:13)
Yeah.
Ashleigh
(31:15)
So, you kind of… You, you get as much as possible. Even, you know, going back to my athlete days, you put… You, you have all these strategies that potentially will help you minimize the negative effects of anything that happens.
Stu
(31:27)
Yeah.
Ashleigh
(31:28)
So, you may, may not be perfect, but if you have some sort of strategy, at least you know you can do something. And that can give you that peace of mind as well. And that’s kind of, you know… The ultimate thing is just have a strategy, if possible.
Stu
(31:42)
Yeah. Exactly. Something to fall back on. You, you mentioned your ath- athletic days as well, and I can only imagine. At that level, I mean, it’s pretty extreme. You’re really in the mercy of the coaches and the trainers and all of… All of the pre-written programs for you, whether, uh, uh, whether they were tailored specifically to you or not. Do, do you think that there were any loopholes in what you were being told to do during that time that you could change, given what you know now?
Ashleigh
(32:15)
Yeah. Well, I think… Gosh. Firstly, I was like, you know, young.
Stu
(32:17)
Yeah.
Ashleigh
(32:17)
Young and naïve, and ultimately thinking I could eat anything I wanted because I was exercising so much.
Stu
(32:23)
Yeah.
Ashleigh
(32:24)
But it’s not even about the weight of my body, as we mentioned. Performance wise, if I could be my own dietician, I would’ve talked to myself and been like, Ashleigh, it’s not about your weight. You may be, you know, this weight and feel like that, that’s enough. But using fuel as a source of performance is very different to being able to eat anything you want because you can maintain a certain body weight. They’re very different categories. And being a young person, you don’t really see… I didn’t see fuel, nutrition as that potential power that it could’ve been.
Stu
(33:06)
Yeah.
Ashleigh
(33:07)
Because of, yeah, we… I did see a dietician as a teen, as being a rock climber, but never really one on one as such. So, really left at the mercy, say, of the, the experience of the coach. And they’re not dieticians, so I guess looking back, yeah, I would’ve told myself to, to be… Make more nutritious choices. Not because of what it’d mean I weighed, because ultimately that’s that aesthetic feel, a bit like gymnastics.
Stu
(33:45)
Yeah.
Ashleigh
(33:46)
Is what, what you look like, that’s enough. Versus the fuel you’re doing, you’re giving your body, could potentially enhance performance a lot more and recovery a lot more.
Stu
(33:56)
Yeah.
Ashleigh
(33:57)
And I guess I wish I would’ve… If I was speaking to any coaches, is to actually make the time to get your athletes to see a dietician one on one.
Stu
(34:06)
Yeah.
Ashleigh
(34:06)
Not as a team, because as I mentioned at the start, we’re all different, even if we’re in the same sport. And giving them that chance to really optimize their diet to perform and to, to grow as young individuals for life. And I guess that’s really where I would’ve… I wish I would’ve given that support. Not as, you know, broad, general group discussion. But to really kind of guidance to be not only an athlete, but as a healthy, young adult.
Stu
(34:36)
Yeah. No, absolutely. And I think, when you get that right from a, a nutritional perspective as well, irrespective of whether you’re chasing vanity through body composition or not, it general follows. Because you have eliminated a lot of the stuff that could be holding you back, whether it be this hyper palatable, ultra processed food that keeps tempting you that disappears and then you associate it through whole foods. And the nutrients that they bring. So, it… When… I think when you’ve got a lot of those things right and figured it out for yourself, you’re sleeping better, you feel better, you make better choices then during the day ’cause you’re not on the glucose roller coaster ’cause you’ve had great sleep.
Ashleigh
(35:15)
Yeah.
Stu
(35:16)
You make the right choices in the morning, it sets you up for later food choices during that day. So, yeah, it’s, it, it’s a bit of a roller coaster but, um, yeah, I love talking to people that have come from one place and ended up at another, especially from an athletic standpoint. I’m fascinated by all that kind of stuff.
Ashleigh
(35:33)
Yeah, no. It is interesting. And, like, it’s… I guess it’s… There’s another reason why I love my profession more because I never really… You know, I wish I would’ve known a lot of these things younger. So, if I can get the message across in anything, like, you know, I think everyone should see a dietician in multiple stages of their life. But especially as a young adult.
Stu
(35:57)
Yeah.
Ashleigh
(35:57)
It’s almost like people go to the dentist or things like that regularly, but don’t see a dietician or that nutrition guidance I think is just as important to set you up for life.
Stu
(36:06)
Yeah.
Ashleigh
(36:10)
Because, you know, how are you meant to know? Like, yeah, you get to know, you know, eat your vegetable, eat your fruit. But, like, that individual guidance based on your needs and your… You know, you may, you know, be celiac, you may have type 2 diabetes, you know, but if, if you’re not being tailored for, you’re, you’re left to the mercy of what people say you should eat that aren’t dieticians or-
Stu
(36:32)
Yeah.
Ashleigh
(36:32)
… nutrition experts. The web, you know, so how can we… How can we expect people to-
Stu
(36:38)
Yeah.
Ashleigh
(36:38)
Like, I have so much empathy for anyone that tries to, you know, find what to do to eat, because you know, I’m a dietician and I’m, I’m always learning new things and always guiding through, you know, changing my perspective based on research. So, if you’re not having that guidance, you know, respect to anyone that’s trying, but, you know, if you can get yourself to an accredited, practicing dietician sometime, you know, in the next little while, if your goals is to optimize your health and longevity, you’ll be putting yourself in a massive advantage that a lot of people don’t know about.
Stu
(37:16)
Yeah. Absolutely. I mean, it’d be a great Christmas present to yourself because I guarantee you’ll find out a lot more or a lot more valuable information than you ever will from a health influencer on TikTok.
Ashleigh
(37:27)
Yeah, yeah. Oh, gosh. [inaudible 00:37:29] is like, what I eat in a day. It’s like-
Stu
(37:30)
I know.
Ashleigh
(37:30)
Who cares because-
Stu
(37:32)
That’s exactly what I say. Exactly what I say. Who cares what you eat in a day? I don’t care.
Ashleigh
(37:37)
No.
Stu
(37:37)
Why do you think people care?
Ashleigh
(37:41)
Yeah, no. And it’s, it’s not relevant.
Stu
(37:46)
No.
Ashleigh
(37:46)
Unless you’re trying to show, like, okay, maybe I care… You know, if you’re a cook, and I’m like, what I make in a day. Like, that’s-
Stu
(37:48)
Yeah.
Ashleigh
(37:49)
… that’s artwork.
Stu
(37:49)
Yeah.
Ashleigh
(37:50)
Like, that’s beautiful.
Stu
(37:52)
Yeah.
Ashleigh
(37:52)
But if you’re saying, you know, you should be eating this, that’s… Like, even if, like, I’m an identical twin, it’s still different.
Stu
(38:00)
Right.
Ashleigh
(38:00)
Because we have different energy needs because we, we move differently.
Stu
(38:04)
Right.
Ashleigh
(38:04)
So, it’s like, you know, even the same, uh, you know, biological body, the fact that the external thing, like, what are you doing, what’s your non-exercise activity thermogenesis, what’s your physical activity, like, that alone changes your needs in a day. Even if everything else is the same. So, yeah. It’s, it’s a very… It’s a very unusual space we believe in these days, because I guess people wanna look like certain people and things like that. But, you know, ultimately, we’re not all the same and that’s a really nice thing, because the world would be very boring if we were. But also, you know, respecting yourself and your needs, that also makes you a really beautiful person as well, because you’re able to kind of give more to others. And literally, when you’re healthy, you do shine.
Stu
(38:56)
Yeah.
Ashleigh
(38:57)
So, that’s… You know… You know, you don’t wanna be the same as someone else.
Stu
(38:58)
No.
Ashleigh
(38:58)
So, anyway.
Stu
(39:00)
No, I, I, I hear you, I hear you. Uh, I’ve got… I’ve got three daughters, two of which are twins, so I, I can see exactly what you’re coming to… Coming from when you, you mention the, um, the differences there. Because they are literally like chalk and cheese.
Ashleigh
(39:13)
Yeah.
Stu
(39:14)
Um, it frustrates me what they’re taught at school because there’s, there’s no nutritional training at school. They have, um… They have cooking lessons.
Ashleigh
(39:25)
Yeah.
Stu
(39:25)
And so they are taught very well how to cook pizza-
Ashleigh
(39:28)
Yeah.
Stu
(39:28)
… muffins-
Ashleigh
(39:29)
Yeah.
Stu
(39:29)
… cakes and treats.
Ashleigh
(39:31)
Ice cream, maybe.
Stu
(39:32)
Yeah, all of this nonsense. And I’ve, I’ve said to Grace, one of my daughters, I said, “Why don’t you just talk to the teacher and ask them whether they can help you prepare, uh, a meal that would be nutritious for your family.”
Ashleigh
(39:43)
Yeah.
Stu
(39:43)
Um, but of course I guess there’s timing in play there and, and it’s not fun for the kids. Um, but yeah. So, they’re very proficient in cupcakes and cookies and things like that, which is quite frustrating. Um, but I’ve taught her differently anyway. She’s, uh, she cooks… She cooks at home, which is… Which is a nice way to be. But-
Ashleigh
(40:04)
Oh, that’s fantastic. Because research shows that, well, firstly, cooking is a dying skill. It’s not an art, it is a skill. Um, and if you’re able to cook and create meals, you’re not at the mercy of the fast food system. And although, you know, that’s great, but it is becoming… Well, it’s an option. It’s not something you want to have to rely on, if possible. Because firstly, in a lot of ways, it is more expensive. And with the cost of living, if you’re able to cook a basic meal, that is gonna put you at a massive advantage financially-
Stu
(40:43)
Yeah.
Ashleigh
(40:44)
… to be able to look after your health, regardless of what is happening, you know, externally with, you know, the economy and things like that. So, you know, and it doesn’t need to be difficult. For example, you know, having two pieces of whole grain bread, baked beans with low fat cheese and a side of, you know… Even frozen vegetables that are microwaved or, you know, stuff like that, it doesn’t actually need to be difficult. It just needs to be balanced.
Stu
(41:14)
Yeah.
Ashleigh
(41:15)
So, I think, you know, going back to the basics of, you know, what a balanced meal looks like, and being able to understand how to create that, that is key. You know, regardless of, you know, what type of diet you follow, vegan, whatever, like, what is balanced, what does balance mean in that? And that’s real key. And, you know, the… Like you said, cooking, if you’re able to sit down as well, like cooking and eating as a family also has links to, you know, mental wellbeing also improved IQ and things like that. So, you know, if you’re able to respect the time around meal preparation and eating, your health will benefit in numerous ways. So, it’s great to hear that you kind of have been such a-
Stu
(42:05)
Oh, no. I… Well, I just-
Ashleigh
(42:05)
[inaudible 00:42:06].
Stu
(42:07)
I, I wanted them to be as independent as they could possibly be. And I think nothing is more empowering when you can feed yourself properly. So, I mean, g- the twins were cooking lamb shank and roast dinner at 11 years old.
Ashleigh
(42:24)
Oh, brilliant.
Stu
(42:24)
And it’s great. And they love it. Like, they love it and they, they now know the importance of the macros and micros, um, and how what they eat is gonna either fill them up for the day or it’s gonna set them off track and looking… Hunting for snacks and things like that. So, you can kind of take control of this kind of calorie prison, the insulin roller coaster if you just know that, like you said, eat a well-balanced meal and you’re gonna feel fuller for longer, um, and you’re gonna be getting all of those nutrients that your body needs. ‘Cause I… For them, I kinda liken the body to a car. I say, well, the car… The car needs more than just fuel.
Ashleigh
(43:01)
Yeah.
Stu
(43:01)
You need to put transmission fluid and gearbox oil and washer fluid. And yes, there’s fuel in there as well. You need air in the tires. It just doesn’t work as well if you just give it X. And so much like the body, we need all these different things, and you know, enable our body to be healthy. So, it’s… Yeah, it’s a battle. Um, they don’t get it from school, unfortunately. Although they can cook nice cupcakes.
Ashleigh
(43:24)
Yeah, well, at least they can… I don’t know. Like, well, I guess [inaudible 00:43:29] you know, those baking shows. But yeah-
Stu
(43:30)
Yeah.
Ashleigh
(43:31)
… [inaudible 00:43:31] at least they’re getting some skills.
Stu
(43:34)
Yeah. Yeah.
Ashleigh
(43:34)
But yeah, you’re right. There is a lot of gaps in the whole system around eating to optimize your health.
Stu
(43:42)
Yeah.
Ashleigh
(43:43)
Not just for show.
Stu
(43:45)
That’s right.
Ashleigh
(43:47)
And that comes from show in social media sphere but also show in, you know, yes, you can go and have a nice, you know, tea party. You know, and what’s that gonna do for your, your longevity and your health, so.
Stu
(44:00)
That’s it.
Ashleigh
(44:01)
Yeah. There’s lots of gaps in the system. Hopefully, maybe someone will be listening to this and be like, hey, I’m going to create some sort of structure to how I’m doing my classes, so maybe.
Stu
(44:11)
Exactly right. Fingers crossed. We’ll put it… We’ll put it out there. We’ll put it out there. Um, so we’re kinda coming up on time. I, I was keen just to hear your thoughts on the new years detox. Whether you think that that is worthy of further investigation. Because so many people go, you know what? I’m gonna… I’ve absolutely smashed myself. I feel like trash. I’m gonna get fit. I’m gonna start on Monday the first of January. This is gonna be the big thing. Like, di- is there any success in that, do you think?
Ashleigh
(44:41)
Oh, God. How many years is-
Stu
(44:43)
Oh, no. Every year.
Ashleigh
(44:45)
Well, like, firstly, from a gym perspective, you’ll see a massive influx of people for about two weeks, and then it tapers off because people aren’t able to sustain it.
Stu
(44:55)
Yeah.
Ashleigh
(44:55)
So, as I said, I guess, with any diet. Diets are something you can’t sustain, it doesn’t feel like it’s achievable for the longterm. And so yes, change is good. And if the new year is that time to kind of make that change, great. But don’t start with something that’s going to, yeah, not respect your needs. So, if you’re gonna be like, I’m going to start this shake diet and that’s all I’m gonna eat for the next 20 years of my life, that’s sad.
Stu
(45:24)
Yeah.
Ashleigh
(45:24)
Because you’re not able to enjoy food.
Stu
(45:25)
That’s it.
Ashleigh
(45:26)
And social interaction.
Stu
(45:28)
Yeah.
Ashleigh
(45:28)
So, you wanna be able to do something that enables you to live more, not less. So, the whole look of it as completely destroying everything you like about your life to achieve, for example, a common weight loss goal, isn’t worth it.
Stu
(45:47)
Yeah.
Ashleigh
(45:48)
Like, is it… If, like, you know, I don’t think so. So, maybe pick a couple of goals that really matter to you that are beyond a weight. And even ask yourself why. And if you’re not able to give really good reasons, if it’s just, oh, because, then maybe change your perspective on what your goals are. So, you could… Doesn’t have to be a weight loss goal. It could be, you know, for example, I’m going to start to include more vegetables.
Stu
(46:17)
Yeah.
Ashleigh
(46:18)
So, how. Be specific. So, make them smaller goals, but achievable, that give yourself that progress forward. So, instead of completely cutting everything that you love, every part of your identity, pick something that you can add onto in small stages. So, the detox is something that, yeah, takes away everything about you, I find. But instead of, maybe try adding and adding something that’s health promoting-
Stu
(46:47)
Great idea.
Ashleigh
(46:47)
… rather than eliminating everything. Eliminating everything.
Stu
(46:50)
That’s brilliant. Yeah. No, I haven’t heard that before actually. And it makes perfect sense. Yeah, add it in, don’t subtract it. Because ultimately, you’re subtracting pleasure. And, um, you can only subtract so much pleasure until you’re dead inside.
Ashleigh
(47:03)
Yeah. And then you quit and then you wa- then you start all over again because you-
Stu
(47:07)
Yeah.
Ashleigh
(47:08)
… smashed. You died and you’ve, you know, you’ve completely thrown out everything. The, you know, the baby with the bath water, as they say. So, it’s just… You know, I guess, it come d- again, the bottom line is respect. And living your best through giving and, you know, giving yourself more rather than taking away everything.
Stu
(47:27)
I love it. Brilliant. That is great advice. Thank you so much.
Ashleigh
(47:31)
My pleasure.
Stu
(47:32)
Um, what’s next? What’s next for you? What have you got in the pipeline? Have you got anything for the new year perhaps or, or even leading up to the end of year?
Ashleigh
(47:41)
Well, I guess, like, you know, I like to live my life, you know, wake up with a reason… With a purpose to help at least one person to be healthier and happier.
Stu
(47:49)
Right.
Ashleigh
(47:50)
So, if I can do that, then I can go to bed and be happy. So, just continue that kind of ethos for life. But also to help… I guess to continue to grow my, my business Feed Your Future Dietetics, and to continue to work with 180 Nutrition ’cause it’s great to be able to, you know, be a nutrition expert and to work with such a great brand that kind of aligns with my ethos as help for life. So, it’s great to kind of have that, um, collaborations-
Stu
(48:21)
Yeah.
Ashleigh
(48:21)
… [inaudible 00:48:22] and it’s just started. But yeah, so ultimately, just to, to keep giving myself the health and respect, but also to give it to others. Because ultimately, if you’re gonna be alive, you wanna be respecting yourself but also to be giving to others.
Stu
(48:35)
Yeah.
Ashleigh
(48:36)
So, that’s really the foundation of who I am as a person and I guess keep living with that authenticity and that’s where I wanna continue to, to grow and to keep going into the new year, I guess.
Stu
(48:48)
Well, that’s brilliant. That’s a great goal. And f- so for everybody that’s listened to this and wants to find out more about you, um, your business, your social channels, where can we send them?
Ashleigh
(48:59)
Um, well, I’ve got an Instagram and Facebook account. Um, at Feed Your Future Dietetics. I’ve also got a website at www.feedyourfuturedietetics.com. And yeah, you can send me a message or an email if you have any questions, I’m always happy to answer them.
Stu
(49:14)
Fantastic. Ashleigh, thank you so much for your time. I’ve thoroughly enjoyed the conversation. I’m sure our listeners will get loads from this.
Ashleigh
(49:20)
Oh, I hope so.
Stu
(49:21)
Awesome. Thank you.
Ashleigh
(49:22)
My pleasure.
