The Royal Nutritionist: The Secret to Hormones, Energy, and Metabolism

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You're definitely someone people want to hear 
from. You're an expert in all things. It's

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holistic skin, body care. I've worked with royal 
family. I've worked with some Hollywood Alist,

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some musical stars, CEOs, Olympic athletes. 
The things I really work on are metabolism

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and hormones and energy and skin. My name 
is Jennifer Hanway. I'm a board certified

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holistic nutritionist and women's wellness 
expert. Why are so many of us so tired? It's

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a multitude of reasons. I think if everybody's 
tired, then it must be normal. No, it's common,

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but it's not normal. What are the biggest habits 
that we're doing that are draining our energy

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every day? But I think if we can just knock one 
of those pillars out, if we can improve one thing,

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it has this wonderful knock- on effect of 
everything. We live in a world where we

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have so much information. We also have so much 
misinformation. 5% of it is willpower. 95% is

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what's happening in your biology. You've wired 
your biology to want those things. How should

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we be training then? I always say to people, 
if you don't like running, you don't have to

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run. Dehydration is everything. Nutritionists and 
health coaches working with eating disorders, and

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that's an absolute no. So, I always say to people, 
think about what you're going to add in before

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you take away. It only takes a couple of days to 
start to feel better. The negative part I think is

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Okay, Jennifer, welcome to Beyond the Boardroom. 
Very excited to have you here. You're an expert

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in all things is holistic skin body care. Would 
you say that's accurate? Yeah, I'd say really

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the things I really work on are metabolism and 
hormones and energy and skin. Okay. So, so okay,

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we'll we'll go through qualifications now. so 
that people understand just why they should be

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listening to you because you're definitely someone 
that's definitely people want to hear from. Not

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least because the royal family clearly like your 
whatever it is that you're doing. They they listen

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to you. You don't have to tell us secrets. I know 
that you can't say any details or NDAs. You can't

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say specifics, but you have it's correct to say 
that you have worked with the royal family and

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advised on on the matters that we're going to be 
discussing today. Yes. Yes, I've worked with royal

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family. I've worked with some Hollywood A-lists, 
some musical stars, CEOs, Olympic athletes. Um,

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and also women like you and I. Okay, 
perfect, perfect, perfect. Okay, so in terms

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of um qualifications in in in beauty and this 
holistic, can we call it holistic wellness? Yeah,

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holistic nutrition. Holistic nutrition. Okay, 
so what what qualifications do you have? Yeah,

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so I've been doing this since I was Well, I've 
been in health and fitness for the last 19 years.

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19 years. 19 years. So yes, pre- Instagram. Um, so 
my long story very short, I'm an ex-professional

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dancer turned fitness instructor. You were a 
ballet dancer. I was ballet and contemporary

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dancer. I was also a Latin and ballroom dancer as 
well. What? So dancing with the stars and strictly

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you can really do it all. That was my that was 
my thing. Yeah. Oh wow. It's quite difficult.

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You know, ballroom dancing. I tried it. But yeah. 
Yeah. I mean, and ballet is hard. Um, so that was

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actually my first degree, but I got an injury and 
I couldn't dance anymore. And then you're kind of

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like, well, what what do I do with myself? So 
that's when I started teaching fitness because

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it was a very simple kind of transition for me. 
Um, and then as part of that, I was part of the

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team that opened the first bar studio in London. 
So that was fun. That was back in 2012. And then I

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was struggling with my own health. So I was having 
gut health issues myself. Okay. And then I worked

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with a practitioner who really helped me with my 
gut health issues. And I was like, "Oh, I didn't

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realize I could feel this good." And then I was, 
you know, I was living in London. I was doing all

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of the things. I was healthy on the outside, 
but definitely not healthy on the inside. So,

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what sort of problem? What What was going on with 
you? Yeah. So, I So, I had a just my digestive

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system was just not working very well. And I did 
all of the testing and all of the things. And then

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I ended up with the the diagnosis of IBS, which 
is not a diagnosis. And at that point, I was like,

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okay, I'm not, you know, I was in my late 20s, 
early 30s. I was like, this is not what I want for

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my life. Let me dive a little bit deeper myself. 
And because there's no such thing as coincidence,

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I started working for a bar studio. And the woman 
who owned the bar studio was also a holistic

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nutritionist. Mhm. So, she and I worked together 
and we just changed a couple of simple things.

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I think we cut out gluten, might have been gluten 
or dairy and I took a probiotic and I felt so much

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better straight away and I was like, two things 
kind of went through my head. Number one, well, I

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want more of this. If I can feel this better with 
some simple swaps, what can I do? And then number

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two is, well, if this is helping me, I must be 
able to help other people as well. So, long story

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short, I got some qualifications and then realized 
that wasn't enough. So then I went back to school

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to study nutritional science. Um, and that's kind 
of how I got into doing this. And then at the same

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time I met my husband who's an American. So I went 
off to live in the States where I live now. Um,

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and then fast forward 19 years you and I are 
sat here chatting. Well, you you I mean you've

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achieved a lot and you're clearly someone 
people want to hear from and listen to. Um,

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you've got the credentials and you're trusted by 
a lot of people, a lot of important people. Yeah.

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It must be doing something, right? Give it give it 
all to us today. I It'll be difficult to learn it

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all in in an hour, but you know, in whatever way 
you can help us cuz lots of people watching are

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going to be having stomach issues. Yeah, that's 
I'm going to call them stomach issues. We can call

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them what I mean. I talk about for a living. 
So, we can we can talk about gassy, bloated,

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not regular, whatever it is out of the ordinary. 
Yeah. And the effects it has on on everything,

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on your metabolism, on your energy, on your brain 
function, on your skin. And I mean it really,

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you know, I say gut health is the foundation of 
all health because that's where everything starts.

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Okay, let's start at the most common symptom, 
stomach issues, whatever it might be aside

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for now. Y but a symptom, tiredness, why are so 
many of us so tired all the time? I wish I could

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give you one one reason, but it's a multitude of 
reasons. I think we are just not prioritizing our

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health. And I think that's hard to hear for people 
who are bit. You know, we're all busy. It's hard

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to hear, oh, you're not prioritizing your health. 
It feels like another thing to do, another thing

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on the to-do list or oh my goodness, this is 
another thing to do about it. But what people

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don't understand is it is the multi. It is the one 
thing that you can do to make your life easier. It

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is the one thing that you can do to give you more 
energy. It is the one thing to do to give you more

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brain function, to help you sleep better at night. 
So, it's does it require a little time and effort?

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Yes. But the benefits that you get from it are 
are so important from the everyday to living a

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long and healthy life. Okay. So, you need to 
make the decision to I you're feeling tired

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all the time. That's not a normal feeling. You 
shouldn't, right? Yeah. It's normal to feel tired

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after you've gone running for 5k, 10k, long day at 
work. But not there's a difference between common

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and normal. And I think this is where we find the 
challenge sometimes is that if everybody's tired,

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then it must be normal. No, it's common, but 
it's not normal. And it's because of all of

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the external stresses we have in our lives these 
days. It's the fact that we're not prioritizing

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our health and wellness. So, it's common to 
feel tired all the time, but it's not normal.

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Yeah, I'm going to say something now. When I when 
I was um in um university, I had I was very tired.

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Very very tired. And I didn't know why. And then 
I went to the doctor. He was a really really good

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doctor. And um and I said to him, "I'm so tired 
all the time. I don't know what's wrong with

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me." And he was like, "Well, you're 20some. You 
shouldn't that's not that's not normal." Yeah. And

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then we did some tests. And at that time it turned 
out I had something called bilhazia which is like

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a tropical disease that I got when I was water 
went water skiing or whatever you call it and

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I jumped into some mud by the edge of the river 
and they got these little parasite parasitic snail

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things that go into your skin pores and then 
give you this disease. Yes. So I had to take

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these tablets and then I was fine. But but what 
an incredible doctor that didn't just say, "Oh,

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you're a student. You're studying. You're tired." 
Or the other one that we hear all the time is,

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"Oh, you must be depressed. as an anti-depressant 
as the worst mess with your brain which you know

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there is an absolute time and place for them but 
it shouldn't be the go-to for tiredness. No. Yeah.

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So, so in terms of habits then um what are the 
bigger biggest habits that we're doing that are

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draining our energy every day? Goodness naughty 
habits. Naughty naughty habits. I think I think

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it's important to remember that everything is 
connected. So what you eat is going to affect your

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energy. It's going to affect whether you want to 
work out. It's going to affect your stress levels.

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It's going to affect your sleep. So understanding 
that it's all connected, which can sound daunting,

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but I think if we can just knock one of those 
pillars out, if we can improve one thing, it has

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this wonderful knock-on effect of everything. One 
of the I never say easy because if they were easy,

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we would all be doing it. But one of the simplest 
things we can do, something we have control over

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is what we're putting into our mouths. So what 
we're some of us have control. So what we're Yeah.

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So what we're eating, but you know, needing that 
sugar fix, that caffeine fix at 11:00 or 3:00,

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it's probably because we haven't had a good 
breakfast. It's probably because we haven't slept

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well the night before. It's because we haven't 
prioritized moving our bodies. So everything

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is intertwined. And I think if we can just and it 
doesn't have to be complicated. It can be simple.

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It's not easy. The reason it's not easy is the 
way that our modern day lives are set up. But

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it can be simple. And I think these days we live 
in a world where we have so much information. We

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also have so much misinformation that it can get 
super overwhelming and everyone's just like, "Oh,

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I don't know what to do. I'm obviously doing it 
wrong. Pass me a kebab." I love the way that you

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look at it because you're you're literally saying 
because people don't think about that you eat that

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the cookies you keep going to the cookie jar but 
it's affecting everything the whole that's why

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you're a holistic. Yeah. And I mean I think people 
people hear that word holistic and they think

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crystals and candles and I love all of that stuff 
but really holistic just means that I'm looking

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at the body as one system. So what is happening in 
my gut is affecting my brain. what is happening in

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my muscles is affecting my energy in my sceal you 
know my skeleton like everything is interconnected

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and I think that is something that we can grab 
hold of for a positive thing because then when we

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make one change in one thing it's going to affect 
everything else so let's just say we get you

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eating well and you're having protein and veggies 
and healthy fats at every meal that's going to

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balance out your blood sugar but balancing out 
your blood sugar also helps your stress levels

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when we help our stress levels It helps us sleep. 
When we sleep, it balances our blood sugar. So,

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they all are interconnected. So, it can sound 
daunting, but I think if we can get one habit

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in place, it has such a great Let's talk about it 
the other way around. You're not doing that and

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you're going for the cookie jar. So, what happens? 
What happens when you cookie? We're going for the

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cookie jar. We're doing it all. So, we're doing 
it often every day. So, it's a bad habit. And

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most of us go into we're doing something we know 
we shouldn't be doing it, but let's go. So, I'm

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gonna take a step back and say, why are you doing 
it first? So, it's nice. So, and I'm also going to

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say it's not your willpower. Okay? So, my clients 
come to me and they say, I've got no willpower.

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Okay? I'm like, 5% of it is willpower. 95% is 
what's happening in your biology. Wow. Okay. So,

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you don't have to keep blaming Yeah. Well, I 
think it's empowering because then you don't

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have to keep blaming yourself that, oh, I've got 
a sweet tooth, so I love cookies. I love cakes.

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No, it's that your biology is now you've wired 
your biology to want those things. Okay? So,

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as human beings, we naturally crave sugar and 
sweet things and refined carbs because they

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give us a burst of energy. But if we're looking 
after our energy levels, if we're looking after

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our blood sugar, we don't necessarily need it. So, 
I say to my clients, if you can eat your protein

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and your veggies and your healthy fats at every 
meal, you're putting your suit of armor on. So,

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I can if I've had a great day of eating, I 
don't know, let's say I've had my breakfast,

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I've had my lunch, had a couple of squares of dark 
chocolate after lunch because that's my thing. And

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then and it's so good for you. It's really good 
for your skin, dark chocolate. And then someone

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puts a plate of cookies in front of me. Well, 
I've put my suit of armor on with my veggies

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and my protein. All of my hunger hormones are nice 
and balanced. My blood sugar is nice and balanced,

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and I can say, "No, thank you. I'm not hungry." 
Gosh, I love that. I love that suit of armor. It's

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just like putting it. So you've But if you've had 
a day where let's say you've left the house and

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you haven't had breakfast, you grab a coffee 
and a quason on the way to work, you know,

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or you get a pan of shakalar or you jump into 
prep, whatever it is. And then at lunch, maybe

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you're grabbing a sandwich or you're grabbing a 
salad with no protein. Your body is going to say,

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"I need some fuel." And of course, it's going to 
go for those cookies. Yeah. It's going to say,

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"I demand the fuel. I demand the fuel. Give 
it to me." And it's not your willpower. Okay.

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Okay. It's your body needing fuel. But if we 
can fuel ourselves properly to start with,

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we won't need it. And it's amazing the change that 
happens in that's something we can see in a couple

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of days time. Okay? But if you're not doing that 
and you're getting the sugar, then you're just

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getting the sugar and then it makes you want more 
sugar. You are on that sugar roller coaster. Just

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so you get this lovely hit of sugar for about 
five minutes and then you get this drop, dumps,

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and then your body goes, "Oh my goodness, my 
blood sugar is in the floor. I'm in a panic state.

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I need to eat some more. What's my quickest, 
easiest, simplest thing I can do? I'm going to eat

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some more sugar. And this is why we bounce between 
sugar and caffeine and refined carbohydrates and

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alcohol. Okay. Okay. So, what what happens to our 
bodies after 35? Like, why can't we maintain that

0:14:28.720,0:14:34.800
nice slim frame? What's going on? What's going 
on after 35? Well, okay. So, good and bad news

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is that our metabolism doesn't actually lower. 
So, that metabolic rate, the amount of calories

0:14:39.360,0:14:45.600
that we burn at rest, it doesn't actually go down 
until our 60s. Oh, so good news, bad news. Okay,

0:14:45.600,0:14:52.000
what's actually happening after 35 for women is 
it's our hormones changing. So really between

0:14:52.000,0:14:58.000
the ages of about 37 and our early 40s is that's 
when we start to move into permenopause and we

0:14:58.000,0:15:02.400
can go through all of the permenopause, menopause, 
postmenopause times, we'll just call it menopause

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or the menopause transition. So post, it's 
really post 35. most women find it in their

0:15:08.320,0:15:15.040
late 30s to early 40s is our hormones change. 
So our main hormone changes is estrogen. So we

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start making less estrogen. We're also making less 
progesterone and less testosterone. Now this has a

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huge impact on our metabolism. What it really has 
the impact on though is our muscle mass and our

0:15:26.800,0:15:33.280
blood sugar balance. So for blood sugar, estrogen 
has this wonderful balancing effect on our blood

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sugar. When the more estrogen we have or when we 
have healthy amounts of estrogen premenopause,

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it helps to regulate our blood sugar. When 
we move into pmenopause, then our blood sugar

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balance starts to become disregulated because we 
don't have estrogen. The other part is something

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called sarcopenia, which is the loss of our lean 
muscle mass. Now, this has partly to do with the

0:15:52.720,0:15:58.000
effects of our lowering hormones, but it also has 
to do with the way that we live our lives post

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35 into our 40s. I'm 45 today. Um, oh yes, happy 
birthday to you. You're 45 today. Don't look good

0:16:06.400,0:16:12.240
at all. Yeah, congratulations. So, really what 
we're having is these hormones and our lifestyle

0:16:12.240,0:16:18.080
is meaning that we're losing our lean muscle mass. 
So, we're not able to balance our blood sugar so

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much and we're not having as much lean muscle 
mass. Now, lean muscle is the engine of our

0:16:22.080,0:16:27.200
metabolism. It's the only thing that will speed 
up our metabolism. There's no tea, there's no

0:16:27.200,0:16:33.680
supplement, there's no nothing that will boost our 
metabolism as much as lean muscle mass. So when

0:16:33.680,0:16:38.080
we lose that lean muscle and we lose that blood 
sugar regulation, what happens is that we start to

0:16:38.080,0:16:45.840
become softer. Exactly. That's exactly the word. 
Oh, why are our bodies so mean to us that Well, in

0:16:45.840,0:16:51.600
a way they're not if you if you keep the muscle, 
but it's like you will naturally deteriorate if

0:16:51.600,0:16:57.840
you don't do something about it is is what you're 
saying. Yes, it's horrible. This is a horrible It

0:16:57.840,0:17:06.080
really is. Yes. But I would also counter that you 
can I think what happens a lot is a lot of women

0:17:06.080,0:17:12.080
in their early 40s finally start to take their 
health seriously. Okay? Because you can't get

0:17:12.080,0:17:16.240
away with what you used to get away with. Okay. 
But what about men? Surely this affects men.

0:17:16.240,0:17:24.480
Surely it's slightly different. So they do have so 
in the nicest way men are more simple than women.

0:17:24.480,0:17:28.320
So really the only hormone we're thinking about 
with them is testosterone. Now testosterone is

0:17:28.320,0:17:33.200
also important for women. That's really important 
to know as well. But for men they experience a

0:17:33.200,0:17:37.920
gradual decline in testosterone. Now if they're 
not keeping their blood sugar balance healthy,

0:17:37.920,0:17:41.120
if they're not having if they're not managing 
their stress, that's going to affect their

0:17:41.120,0:17:45.520
testosterone as well. Okay. So that goes down. 
So that goes down. It goes down for women as

0:17:45.520,0:17:51.760
well. Okay. But for men, we're not talking about 
such a complicated hormonal system. For women,

0:17:51.760,0:17:56.960
it's the complicated hormonal system. Okay. 
Yeah. It's all the intertwining. It's all the

0:17:56.960,0:18:05.680
interwinitude of Why are women so complicated? But 
I do, you know, my goal is for women. You know,

0:18:05.680,0:18:11.120
I typically work with women over 35, high 
achievers, busy families, all of the things,

0:18:11.120,0:18:16.960
traveling a ton. And my clients are healthier 
in their early 40s or mid-4s than they've ever

0:18:16.960,0:18:23.600
been in their lives. Really, it's doable. It's not 
easy, but it's definitely doable. So, hormones are

0:18:23.600,0:18:30.560
doing their thing anyway, but you're counteracting 
that with food and the muscle. So, you're fighting

0:18:30.560,0:18:36.000
it. You're fight you're you're optimizing it. 
Let's say optimizing optimizing it. Because

0:18:36.000,0:18:39.760
what we think about is we think about all of those 
hormones that I mentioned, estrogen, testosterone,

0:18:39.760,0:18:44.880
progesterone, but the most important the two 
hormones that we have to look after are insulin,

0:18:44.880,0:18:50.400
which is our hormone of blood sugar balance, and 
cortisol, which is our hormone of stress. Exactly.

0:18:50.400,0:18:56.640
If we can get those under control or at least 
manage them, be aware of them. It can really help

0:18:56.640,0:19:03.440
everything that's happening post 35. Cortisol is 
a horrible one. We need cortisol to live. Cortisol

0:19:03.440,0:19:08.880
is what woke you up this morning. So again this 
is and again this is where we get this so much

0:19:08.880,0:19:14.320
misinformation from. No hormone is good or bad. We 
need all of them. It's when they become not even

0:19:14.320,0:19:19.760
imbalance. It's when they become disregulated. So 
every hormone has a role to play and every hormone

0:19:19.760,0:19:26.080
has a role to play in your circadian rhythm in 
your 24-hour period and then for women in our

0:19:26.080,0:19:31.680
menstrual cycle. So our 28 to 35day period. So 
cortisol we need cortisol. Cortisol is what wakes

0:19:31.680,0:19:36.400
us up in the morning. Cortisol gives us the energy 
to go to the gym, to have this conversation, to

0:19:36.400,0:19:41.520
do all of those wonderful things. Okay? But when 
cortisol is too high at the wrong times, that's

0:19:41.520,0:19:46.640
when it causes issues. So, it affects us mentally, 
physically. And it's also if we're stressed out,

0:19:46.640,0:19:51.440
this is why we can't sleep because our cortisol is 
high. So, it's about regulating our hormones. So,

0:19:51.440,0:19:55.680
if you're waking up at 2:00 at 3:00, 4:00 in the 
morning, is that cortisol? It's high cortisol.

0:19:55.680,0:20:01.760
Yes. Gosh. So, what that means is that you now 
it's really important to understand and I feel

0:20:01.760,0:20:05.760
like we could talk for days on this. We could 
talk for a very long time. We're tapping into

0:20:05.760,0:20:12.160
I've actually I'm not following my my uh You're 
fine. We'll go off script. Um so, with cortisol,

0:20:12.160,0:20:16.720
if you're not managing it and mitigating it during 
the day, it's going to be high at night. So,

0:20:16.720,0:20:19.920
we want it to be higher in the morning, 
go down a little bit in the afternoon,

0:20:19.920,0:20:25.600
be low in the evening so we can get to sleep. But 
most of us only ever think about chilling out,

0:20:25.600,0:20:29.840
relaxing. You know, when we get home from work, 
we've done dinner, we've sorted the kids out,

0:20:29.840,0:20:34.560
we've got ourselves ready for the next day, and 
then maybe we've got an hour before we go to bed,

0:20:34.560,0:20:40.080
and then we decide to watch Walking Dead or any 
of those any of those shows. And so, we're going

0:20:40.080,0:20:45.840
to bed with really high cortisol and then that's 
what's waking us up around that 3:00 a.m. point.

0:20:45.840,0:20:50.080
Right. So, it's what you're doing in the daytime 
that's affecting what you're doing in the daytime.

0:20:50.080,0:20:55.040
Yeah. Gosh. So, we need to try and be more chilled 
out then in the day, which is very difficult. It's

0:20:55.040,0:21:01.520
very difficult. It's just about finding It's about 
finding those micro moments. So, let's say you and

0:21:01.520,0:21:06.000
I finish this podcast. Instead of rushing off to 
the next one, instead of me running to check my

0:21:06.000,0:21:11.680
phone, just taking a deep breath or Exactly. Just 
a deep breath. Couple of deep breaths in, couple

0:21:11.680,0:21:18.720
of deep breaths out. Or not being on devices all 
the time, not having screens in the bedroom. Oh,

0:21:18.720,0:21:23.360
that's a good one, actually. Yeah, it's that blue 
light is going to make you is going to stop you

0:21:23.360,0:21:30.240
producing melatonin, which is your sleep hormone, 
and keep you producing cortisol. Right. Right. So,

0:21:30.240,0:21:37.280
no screens. It's such a nice thing though to get 
into bed and No, it's not. It's stressing you out,

0:21:37.280,0:21:44.160
is it? When have you ever seen anything on your 
phone at 10:30 at night that has relaxed you?

0:21:44.160,0:21:50.480
Well, it's only when I look at pet pet things, 
animals. Yeah. But that screen, that light from

0:21:50.480,0:21:54.960
that screen is just is stopping you from producing 
melatonin, which is your hormone that makes you go

0:21:54.960,0:22:00.160
to sleep and is keeping you increasing adrenaline 
and cortisol, which is your stress hormones. Yeah,

0:22:00.160,0:22:05.440
I did have an anxiety person in the other day. 
Anxiety Josh actually is his name, but he said

0:22:05.440,0:22:09.600
um actually with the phones he he obviously it's 
you know the blue light and everything but he was

0:22:09.600,0:22:14.320
saying that if you can find something relaxing 
and it actually does relax you then probably I

0:22:14.320,0:22:19.760
think the payoff with very anxious people is if it 
is going to relax you then you can do it is what

0:22:19.760,0:22:24.800
he said. Um but then it's like you're saying make 
sure you're looking at relaxing things but then

0:22:24.800,0:22:28.800
you are still going to have the blue light. you're 
still going to have the blue light and it is a

0:22:28.800,0:22:34.400
very disciplined person who is not then checking 
their emails. I just check my email I'll just

0:22:34.400,0:22:44.080
check my email once more before I go to bed. Yeah. 
So, we spoke about lean muscles. So, how should we

0:22:44.080,0:22:52.560
be training then? What's changed? Nothing's 
changed. So, nothing's changed in what we

0:22:52.560,0:22:57.760
should be doing. So, I typically work with women 
over 35, but I love it when someone comes to me

0:22:57.760,0:23:01.840
in their 20s cuz I'm like, "Brilliant. Let's get 
you into really good habits now. Let's build you

0:23:01.840,0:23:06.640
some really great foundations so when you get into 
your late 30s and your 40s, it makes it easier for

0:23:06.640,0:23:11.840
you." Yeah. So, everybody, but especially women, 
because we're slightly less muscular. We should

0:23:11.840,0:23:16.800
be thinking about preserving that lean muscle 
mass. So, we need to be strength training. Gosh,

0:23:16.800,0:23:22.160
we need to be in the gym. How many times a week 
do you need? Three to four. Three to four. Not

0:23:22.160,0:23:27.200
two. Not two. Two is a great start. Let's never, 
you know, everybody's got to start somewhere. Two

0:23:27.200,0:23:33.280
is a great start. Two is always going to be better 
than nothing. Three is your minimum. Four is your

0:23:33.280,0:23:39.440
sweet spot to see real changes. Interesting. But 
I don't want anyone, if anyone's listening to this

0:23:39.440,0:23:44.320
and they're like, there's no way I can do three or 
four times. Do one. No, no, that's interesting. I

0:23:44.320,0:23:49.200
mean, well, I I run, so I I love running. I do 
strength training as well, but I'll sort of do

0:23:49.200,0:23:55.280
maybe, you know, if I if time allows it, I'll do 
two. Um, but I will run the rest of the time and

0:23:55.280,0:24:02.880
then I'll take a Sunday off. So, I'll do six days. 
So, I would say swap out. I would swap out. Yeah,

0:24:02.880,0:24:09.200
I would swap out. So, running is one of those 
things that can be very stressful to the body. And

0:24:09.200,0:24:14.000
I always say to people, if you don't like running, 
you don't have to run. Now, for other people,

0:24:14.000,0:24:18.640
running is the way they de-stress. Absolutely. So, 
I'm never going to take that away from them. Never

0:24:18.640,0:24:22.240
going to take that away. If you're running and 
you hate every moment of it, you know when you see

0:24:22.240,0:24:25.840
people run past you or they jump past you and they 
look they're questioning their life choices. No,

0:24:25.840,0:24:30.640
I adore it. I've got my border colleague cross to 
the lab and she she goes with me and we just go in

0:24:30.640,0:24:36.160
the countryside and it is a genuine d-stresser and 
I just feel like I'm away from everything. I run

0:24:36.160,0:24:43.040
far away. And then if we can add three strength 
training, big full body squats, lunges. Yeah.

0:24:43.040,0:24:48.400
Gosh, you're gonna see you're gonna but you will 
notice such a difference in your body and also

0:24:48.400,0:24:54.000
your it's not just you know we talk about these 
things for lean muscle mass which is so important

0:24:54.000,0:24:58.480
but also for women it's about bone density and 
also it's about longevity as well. We know that

0:24:58.480,0:25:02.880
the more muscle mass we have you know one of 
my goals is to help people live long healthy

0:25:02.880,0:25:08.240
lives. We can keep people alive on medications and 
machines into their 90s into their hundreds. I had

0:25:08.240,0:25:14.560
this conversation with my dad this morning, but is 
that health span in your lifespan? And for me, I'm

0:25:14.560,0:25:20.480
planning to live to 90, 100. I'm doing everything 
that I can, but I want to be healthy. Put on a

0:25:20.480,0:25:25.920
party and have a tea and chat. Remember those 
days? I wonder what podcast will be like. We'll

0:25:25.920,0:25:33.520
be we'll be like we'll be holograms in people's in 
people's living rooms. Oh my god. But, you know,

0:25:33.520,0:25:38.800
I think it's important not to just want to live 
to a a long age, but want to live to want to carry

0:25:38.800,0:25:44.000
your shopping. Carry your shopping. Um, there's 
a doctor that calls it the oxygenarian Olympics.

0:25:44.000,0:25:48.880
Like, can you pick up your grandkids? Can you put 
your case in the overhead locker on an airplane?

0:25:48.880,0:25:53.040
Listen, I was watching this thing, you know, 
the mast's athletics, cuz I'm I'm like inspired.

0:25:53.040,0:25:59.120
I'm like, I I want to compete, you know, but I 
saw these literal 90 year olds running and they

0:25:59.120,0:26:05.200
they've quite fast, you know, and they're on the 
track like 96, 99. And we have studies that show

0:26:05.200,0:26:10.400
that you can build lean muscle. Yep. You can build 
lean muscle. You can be completely drained and you

0:26:10.400,0:26:16.800
can build lean muscle. They had a study that was 
women in like 95 96 and they put them on a higher

0:26:16.800,0:26:21.040
protein diet and did strength training and they 
put on lean muscle mass. They did. So if these

0:26:21.040,0:26:25.360
are these women in their How quickly can you do 
it? Put on not so nice. This we're starting from

0:26:25.360,0:26:29.600
not so good. Yeah. I think that study was like 12 
weeks. The thing is if you're starting from not so

0:26:29.600,0:26:35.840
good, it's actually easier. Okay. So for someone 
who has trained all of their life, it's kind of

0:26:35.840,0:26:41.200
it's a little bit harder to to do that. But if you 
are dtrained and you never strength train, you're

0:26:41.200,0:26:47.120
going to see differences in a couple of weeks 
time. But for you, it's different. And um you know

0:26:47.120,0:26:51.680
you've you've done all this ballet and and all 
this ballroom dancing stuff. So you your muscle

0:26:51.680,0:26:58.080
memory is there for sports muscle memory? Yes. But 
I will say I personally had a real wakeup call.

0:26:58.080,0:27:07.520
I was 42 and I'd kind of you know 42 permenopause 
and I'd kind of slid out of my good habits. Oh. So

0:27:07.520,0:27:14.160
for me my diet is always on like that's something 
I find very easy. Okay. But I will honestly say I

0:27:14.160,0:27:18.800
don't love strength training. It's pretty boring. 
It's pretty boring. You know, who doesn't want to

0:27:18.800,0:27:23.200
be in a class where it's like fun music and you're 
learning dance moves and all of those things? But

0:27:23.200,0:27:28.800
I was at a I was at a medical conference and got 
my body composition done. So that's my lean muscle

0:27:28.800,0:27:35.040
mass to body fat ratio. Now the funny thing is 
I have weighed within half a pound of the same

0:27:35.040,0:27:42.000
weight for the last 12, 13 years. I was exactly 
the same weight, but my lean muscle mass had gone

0:27:42.000,0:27:48.880
right down. And my body fat had gone right up. 
Wow. So, for me, that was a real weight. And I was

0:27:48.880,0:27:56.640
feeling a lot softer in my body. Yeah. Oh, I don't 
like softer. Yeah. Exactly. Horrible, you know,

0:27:56.640,0:28:04.720
softer, more inflamed. So, for Yeah. So even for 
me that was a real wakeup call of okay let's I

0:28:04.720,0:28:08.960
started working with a fantastic doctor and we got 
all my hormones sorted out and my thyroid sorted

0:28:08.960,0:28:13.840
out and all of those things but none of those 
you know I think these days you know everyone's

0:28:13.840,0:28:17.840
talking about hormone therapy and peptide therapy 
and all of those things and they're wonderful and

0:28:17.840,0:28:23.760
I do a ton of them myself but none of it works 
unless you're eating right, sleeping right, doing

0:28:23.760,0:28:29.280
the exercise, managing your stress, taking your 
vitamin D. getting sun all those no one's getting

0:28:29.280,0:28:35.600
no one's getting sun basic things sometimes isn't 
it but if you if you don't know to know then you

0:28:35.600,0:28:40.960
know if you don't know you don't know so how 
are you going to help yourself it's you know we

0:28:40.960,0:28:45.440
especially in I work with clients in the UK and 
the US and in the US we typically get our blood

0:28:45.440,0:28:50.640
work done you know every six months to a year at 
least in the UK no one is testing no one's doing

0:28:50.640,0:28:55.840
it no one's doing it and it's it's wild because 
you know we started off this conversation talking

0:28:55.840,0:29:00.960
about energy that could as simple as you've got 
low iron and low vitamin D. And those are really

0:29:00.960,0:29:05.600
simple fixes and they're really easy to afford 
blood test. Do your blood tests. Do your blood

0:29:05.600,0:29:11.440
test. Do your blood tests because I always say 
test don't guess. Test don't guess. Yeah, I love

0:29:11.440,0:29:16.880
that. More of a proactive approach, I think, is 
what you have you have to be proactive. And I,

0:29:16.880,0:29:21.760
you know, I have lived in a country with an NHS 
and a country without an NHS. And I will never

0:29:21.760,0:29:29.200
have a bad word said against the NHS. The NHS are 
amazing. They save lives. but they don't have the

0:29:29.200,0:29:35.840
ability and the resources to be preventative. 
So that's where we have to be proactive. Yeah,

0:29:35.840,0:29:39.840
that's the thing. People don't normally think 
about their health until there's a problem. Then

0:29:39.840,0:29:44.480
we triggered into sort of waking up really and 
taking it more seriously because we have to. It's

0:29:44.480,0:29:49.040
so much harder to do something about it when there 
is a problem rather than when the first symptoms

0:29:49.040,0:29:52.960
start to show. Okay. So, how how do we protect our 
energy? You know, we're all busy. We're running

0:29:52.960,0:29:57.200
around stress family work and everything. What's 
what's the thing? How can we protect protect

0:29:57.200,0:30:01.680
ourselves? Control the controllables. So again, 
control the controllables. What can you do? What

0:30:01.680,0:30:07.760
can you I flew to I flew from Boston to Heathrow 
on when did I fly? Tuesday? Monday. How are you

0:30:07.760,0:30:12.480
feeling? Tuesday. Are you okay? I I always feel 
absolutely fine. So I always try and fly so badly,

0:30:12.480,0:30:16.720
the jet leg. I always try and fly during the day. 
So I try not to do a red eye because I cannot

0:30:16.720,0:30:20.880
doesn't matter how much melatonin I take. I cannot 
sleep on a plane. I just can't do it. It's hard.

0:30:20.880,0:30:27.040
Um but I don't eat the plane food. I hydrate the 
whole time. I probably peed about 10 times on a

0:30:27.040,0:30:31.840
six and a half hour flight. So, I always sit in 
the aisle. Um, I take my own food on the plane.

0:30:31.840,0:30:36.400
I take electrolytes. I take my vitamins. You 
know, you can you can bring all kinds of foods

0:30:36.400,0:30:42.160
on a plane. I even froze a Greek yogurt and that 
went through security. So, it was a new travel

0:30:42.160,0:30:46.800
hack unlocked. You know, you know, you just 
said electrolytes. Is this is this must be an

0:30:46.800,0:30:54.240
American thing? Cuz I was there um recently and 
in Vegas and I was having my nails done and the

0:30:54.240,0:30:58.240
lady there and I I've been feeling a bit faint or 
whatever. She's like, "Oh, no. You you need to be

0:30:58.240,0:31:02.080
taking your electrolytes, especially in Vegas 
because it's so hard honestly." Yeah. And they

0:31:02.080,0:31:08.720
they take a shot of electrolytes every day. Yeah. 
I take electrolytes once or twice a day. Stop. No.

0:31:08.720,0:31:13.840
because we don't really think about our mineral 
balance. Now, this is a whole other kind of I

0:31:13.840,0:31:18.240
mean, if we could go off on so many tangents, 
but we if we're eating a generally okay diet,

0:31:18.240,0:31:23.120
and most of us take a multivitamin, we're pretty 
okay for vitamins, sometimes vitamin D, but that's

0:31:23.120,0:31:27.840
hard to get in the diet, so that's a supplement. 
Um, vegans and vegetarians need to look after B12

0:31:27.840,0:31:31.440
and iron, but most of the time we have enough 
vitamins in our diet, you know, if we're eating

0:31:31.440,0:31:36.160
a good amount of great quality protein and 
fruits and veggies, but we don't really think

0:31:36.160,0:31:41.680
about our mineral intake. So minerals, we don't 
need a ton of them, but we do need them. Now,

0:31:41.680,0:31:46.400
especially something like magnesium. We use 
magnesium for over 300 processes in the body.

0:31:46.400,0:31:50.480
And the more stressed we get, the more magnesium 
we get. So if you can find a great electrolyte

0:31:50.480,0:31:56.320
with some magnesium, with some sodium, with um any 
of the other kind of trace minerals, potassium, it

0:31:56.320,0:32:00.240
can make a huge difference. And what it's doing, 
it's actually keeping the water in our cells

0:32:00.240,0:32:03.840
rather than drinking it and peeing it out. Yeah. 
Because that that's the thing she was saying. Oh,

0:32:03.840,0:32:08.160
you can't just have normal water because that's 
doesn't have all these minerals. So, you need to

0:32:08.160,0:32:13.120
have these electrolytes or some sort of advanced 
mineral water. Properly hydrating. I mean,

0:32:13.120,0:32:17.680
we're probably all these days, thank goodness, 
filtering our water or drinking bottled water.

0:32:17.680,0:32:22.960
Now, you do filter out some of the minerals in 
that. So, putting them back in with a Yeah. So,

0:32:22.960,0:32:26.000
put them back in with an electrolyte. Yeah. We 
don't think about that. There should be more

0:32:26.000,0:32:29.440
information actually about this whole electrolyte 
thing. Now, in Vegas, it was a particular

0:32:29.440,0:32:34.800
situation because it was excessively hot and the 
traveling and everything. And I just was like,

0:32:34.800,0:32:38.880
one of the most stressful places in the world. So 
stressful and I just I just felt overwhelmed and

0:32:38.880,0:32:43.120
I felt like I was going to faint and I probably 
was going to faint. I found one healthy restaurant

0:32:43.120,0:32:48.640
last time I was in Vegas. Did you? One one healthy 
restaurant. A lot of Vegas is not the place for

0:32:48.640,0:32:54.080
me. Yeah. No. No. You kind of need to The nice 
hotels are a thing that you need to escape into a

0:32:54.080,0:32:58.320
nice hotel if you go there. But then you never 
see daylight cuz it's so hot out there. Yeah,

0:32:58.320,0:33:02.560
it's hot. That's the thing. And people find people 
sit around those pools and then they dehydrate.

0:33:02.560,0:33:06.880
They're drinking water, but that's not enough. Are 
they drinking water? Are they drinking a cocktail?

0:33:06.880,0:33:14.640
Oh, a cocktail. Okay. It wasn't me, I swear. I 
just drinking water. But yeah. Yeah. Okay. So,

0:33:14.640,0:33:18.400
in terms of energizing, so we spoke about 
electrolytes, but in terms of energizing,

0:33:18.400,0:33:23.920
coffee. Yay or nay? I love coffee. I will never 
take I will never take someone's coffee. I love

0:33:23.920,0:33:28.560
coffee. I love coffee, the taste of coffee. Now, 
I never love I was I'm British, so I was a tea

0:33:28.560,0:33:34.560
drinker until I met my American husband. Tea, too. 
I'm more of these days more of a coffee person,

0:33:34.560,0:33:40.480
but I do love my coffee. Now, that's usually the 
first the two things I get asked about is do I

0:33:40.480,0:33:45.440
have to give up coffee? 99% of the time it's no, 
but let's make your coffee healthy. The other one

0:33:45.440,0:33:51.040
I always get asked about is cheese. Um, usually 
that's a yes, but we'll do something healthy with

0:33:51.040,0:33:56.880
the cheese as well for coffee. So, the only 
people that shouldn't be having coffee is if

0:33:56.880,0:34:01.920
you're having extreme thyroid issues or if you're 
having adrenal fatigue because what coffee does,

0:34:01.920,0:34:09.600
c coffee has caffeine. It's a stimulant. It can 
tax our energy systems in the body. But for most

0:34:09.600,0:34:15.920
people, we just have to be careful with coffee 
and we can actually make it a health food. So,

0:34:15.920,0:34:21.680
probably the same in the UK, but in the US, 
coffee is most people's main form of antioxidants.

0:34:22.480,0:34:27.200
So, antioxidants, type of vitamin and mineral. 
Um, we need them for everything, for energy

0:34:27.200,0:34:31.360
production, for fighting free radical damage, 
the whole thing. Okay. Before you continue,

0:34:31.360,0:34:35.120
can I ask? So, when you're having like 
your nest cafe and you're putting that in,

0:34:35.120,0:34:40.880
is that okay? You're going mm. So, we're not going 
to do nest cafe. Come on. You're better than nest

0:34:40.880,0:34:47.040
cafe. I always say to people, no, no, it's it's 
it's funny. My dad drinks instant coffee and I

0:34:47.040,0:34:52.400
come home and I bring I travel with my coffee. 
It's instant. It's but it's not good for you. If

0:34:52.400,0:34:56.160
we're going to do coffee, let's make it good for 
you. Let's make it a real source of antioxidants.

0:34:56.160,0:35:00.640
And those antioxidants are wonderful for your 
immune system, for your skin, for your hair,

0:35:00.640,0:35:06.000
for your energy. So, if we're doing coffee, we 
want to do organic coffee. Organic. Okay. Organic

0:35:06.000,0:35:12.640
coffee. And then really looking at something 
that if we can get it organic, ideally low acid.

0:35:12.640,0:35:17.760
That's a hard one to get. Um I can't think of the 
brands off the top of my head here, but organic,

0:35:17.760,0:35:22.960
low acid. Obviously, we don't want to be adding 
sweetener. And then in terms of the milk part,

0:35:22.960,0:35:28.640
filtered like does it have to be one of those 
freshly grounded things? Yeah, a French press

0:35:28.640,0:35:34.000
or I mean we have a we have a Mr. Coffee machine 
where I am that makes the coffee for you in the

0:35:34.000,0:35:39.280
mornings, but yeah, ideally a French press or a 
pourover, something like that. Um, you know, it's

0:35:39.280,0:35:45.360
just again thinking about it comes under processed 
foods. So yeah, you know, if you're thinking about

0:35:45.360,0:35:49.360
your jar of Nest Cafe and you're just pouring 
your hot water, that's a real processed food.

0:35:49.360,0:35:53.120
But if you're doing a great organic coffee, you 
you know, I'm not so worried about whatever milk

0:35:53.120,0:35:57.440
you're adding to it, but sweeteners, we obviously 
don't want to be doing sugar or any of those kind

0:35:57.440,0:36:01.920
of mushroom stuff that people add in and and and 
collagens and all of those things. Yeah. I mean,

0:36:01.920,0:36:09.200
okay, that so mushrooms talking adaptogens. So 
adaptogens help with stress or focus or any of

0:36:09.200,0:36:15.200
those things. Fantastic. But are you having your 
mushroom coffee with a pan of shaka or are you

0:36:15.200,0:36:22.240
having it with some grilled chicken and a fruit 
salad? So I think people really like to major in

0:36:22.240,0:36:28.000
what I call majoring in the minors. So I'm going 
to feel really virtuous that I'm doing something

0:36:28.000,0:36:32.160
good for my health because I'm having my mushroom 
coffee, but I'm not going to give up my sugar and

0:36:32.160,0:36:40.000
my pastry. So these things work, but they're 
really the last kind of I would say two to 5%

0:36:41.200,0:36:45.520
So, mushroom coffee. Yeah, fantastic. As long 
as as long as you're doing everything else. Um,

0:36:45.520,0:36:50.880
collagen. I'm a huge fan of collagen. Most 
collagens I wouldn't heat. So, if you're having

0:36:50.880,0:36:56.000
collagen, put that into your smoothie or something 
like that. Don't put it into your coffee. Okay.

0:36:56.000,0:36:59.760
We're getting very advanced. We're getting into 
the nitty-gritty. I love it. Advanced here. But

0:36:59.760,0:37:06.320
we we've decided on on the basic things for most 
people watching, probably having a a nest cafe.

0:37:06.320,0:37:10.480
Yeah, me included. I mean, we do occasionally have 
the filter, but I can't be bothered. I've got no

0:37:10.480,0:37:19.680
time. And it's like done. I know. I know. Don't 
No escap. We have to think about short-term versus

0:37:19.680,0:37:26.000
long-term gains, okay? You know, and let's here's 
the thing. If you are doing everything else 80 to

0:37:26.000,0:37:31.600
90% right, and you're like, I'm not going to give 
up my Nest Cafe, fine. I always ask my clients.

0:37:31.600,0:37:37.360
I'm like, what are your non-negotiables? Because 
for everybody that's maybe 10% of what they're

0:37:37.360,0:37:42.960
doing. If we're doing the other 80 to 90% right, 
have your nest cafe, have your one glass of wine

0:37:42.960,0:37:48.480
a week, have your pizza night with your family, 
it's not about that 10%, it's about the other 90%

0:37:48.480,0:37:51.360
that you're doing all the time. Actually would be 
able to adapt because probably the non-negotiable

0:37:51.360,0:37:56.560
is not having a coffee cuz that if I mean the 
concept of not having the concept life's not worth

0:37:56.560,0:38:01.520
living. It's not right, is it? There's nothing 
more disappointing than if you come downstairs,

0:38:01.520,0:38:05.040
you're trying to make a coffee and there's no 
milk or something, god forbid. So, here's the

0:38:05.040,0:38:12.000
thing. So, I travel with coffee and a hot water 
heater and a filter. That's how Yeah, cuz I love

0:38:12.000,0:38:17.040
my coffee first. Like, it's my grounding ritual 
in the morning. So, I get up, I make my coffee,

0:38:17.040,0:38:22.960
beautiful coffee. I'm not dealing with hotel 
coffee room makers. I make my coffee. I read

0:38:22.960,0:38:31.520
my book. I start my day. Gosh, makes me want to 
step into your life. Live your life. Come on in.

0:38:31.520,0:38:38.560
Organized, organized, beautiful life. Okay. So, 
what about energy drinks? No. No. Right. They're

0:38:38.560,0:38:43.760
horrible things. We don't even have to give them 
air time. You're not getting any time. Right. Um,

0:38:43.760,0:38:50.480
how does dehydration affect your focus and your 
cravings and your metabolism? Um, dehydration is

0:38:50.480,0:38:56.080
everything. So our cells need so much water to be 
able to function properly. So you know if you're

0:38:56.080,0:39:02.320
tired, drink some water. If you're hungry, drink 
some water. If you've got stomach ache, drink some

0:39:02.320,0:39:08.400
water. There's nothing really that, you know, it's 
very hard to be overhydrated. So I think for most

0:39:08.400,0:39:13.200
people, we're not drinking water enough. And then 
people say to me, well then don't you need to pee

0:39:13.200,0:39:17.760
all the time? I'm like, well, that's kind of 
the point. All right. You know, we we think

0:39:17.760,0:39:23.040
about cleanse. Yeah. We think about detox teas 
and juice cleanses and all of these things. Well,

0:39:23.040,0:39:27.600
our bodies naturally detoxify anyway. They 
didn't. We would be dead. What's one of the

0:39:27.600,0:39:33.120
best ways that we get those toxins out? It's pee, 
poop, sweat, and breathing. Well, to pee, to poop,

0:39:33.120,0:39:39.200
and to sweat, we need to be hydrated. Yeah. Okay. 
And then to poop. So, we talk about um what is it?

0:39:39.200,0:39:44.240
An apple a day keeps the doctor away. What do we 
eat? What's what's the one food if you had to say

0:39:44.240,0:39:51.120
eat it every day? What would it be? For pooping. 
Ah well for for all of that for everything. Well

0:39:51.120,0:39:56.720
here's the thing is it's probably hard one food 
for but let's say for pooping actually for pooping

0:39:56.720,0:40:01.920
um fruits and vegetables. People always say you 
know do you take a fiber supplement? Well no I

0:40:01.920,0:40:07.280
just eat fruits and vegetables at every meal. Six 
to eight servings a day. Gosh. Don't overthink it

0:40:07.280,0:40:11.600
if you don't like you know everyone will always 
say you know do I have to eat kale? Do I have to

0:40:11.600,0:40:16.960
eat Brussels sprouts? No. There's no one fruit or 
vegetable that you have to eat. just eat more and

0:40:16.960,0:40:21.840
eat a mixture of them and then if you want to you 
can add a fiber supplement on top but most people

0:40:21.840,0:40:25.360
you should be getting the fiber from the fruits 
and vegetables cuz then you get the vitamins and

0:40:25.360,0:40:29.680
the minerals and the antioxidants. Okay. So 
you spoke about travel earlier so what's the

0:40:29.680,0:40:34.720
healthiest way to to eat I suppose where you're 
traveling it's just so difficult isn't it? You

0:40:34.720,0:40:41.440
don't know the restaurants you don't know what the 
hotel's going to have. It creates mess disorder. I

0:40:41.440,0:40:46.240
I'm a little controversial in this that I actually 
think it's actually really easy to eat healthily

0:40:46.240,0:40:54.320
when traveling or it's simple to eat when 
traveling. Okay, but it has to be a decision. So,

0:40:54.320,0:41:00.640
here's the thing. A lot of people are, "Oh, I'm 
traveling. I can't eat healthy." And it's a really

0:41:00.640,0:41:06.240
great excuse just to kind of let everything 
go. But here's the thing. You can travel with

0:41:06.240,0:41:11.840
your own food on a plane. I didn't know they allow 
this. Yeah. Yeah. As long as it's not liquid, you

0:41:11.840,0:41:18.240
can take it. I took What did I take last time? I 
took um I made like a gluten-free healthy muffin,

0:41:18.240,0:41:22.800
like blueberry muffin thing, and then I took 
some um wraps with chicken and salad. And then

0:41:22.800,0:41:28.080
I took my Greek yogurt. I took my electrolytes. 
I took my supplements. Really easy. Or if you're,

0:41:28.080,0:41:32.160
you know, grab something from I always 
when I come back here, I always grab

0:41:32.160,0:41:38.560
um a salad from PREP and I take that on the plane 
with me. So on the plane, take your own food. Most

0:41:38.560,0:41:44.000
restaurants will have you can find a protein, 
veggies, sweet potato, something like that on

0:41:44.000,0:41:50.160
a menu. You don't have to Yeah, they will have 
it. It's just I think we it takes a little bit

0:41:50.160,0:41:56.240
more of an effort. But I think a lot of the 
time we just want an easy out. So by saying,

0:41:56.240,0:42:01.280
"Oh, it's hard to stay healthy when you travel." 
Now, is it going to be perfect? Absolutely not.

0:42:01.280,0:42:07.440
Can it be 80% of the way? Absolutely. But you 
just have to be willing to forgo the cocktails,

0:42:07.440,0:42:14.160
the wine, the bread basket, the ice cream on the 
flight, which is a new thing, the Kit Kat. Um,

0:42:14.160,0:42:20.640
you know, or you make a conscious decision to 
choose that. But I think it just it comes down to

0:42:20.640,0:42:28.560
that decision. The pot of chocolate mason. I mean, 
so here's the thing. I also say there's also a

0:42:28.560,0:42:35.280
difference between travel for business and travel 
for pleasure. And those are two different things.

0:42:35.280,0:42:42.160
And if I'm traveling for business, I want to be as 
sharp and as switched on and as energized. And so

0:42:42.160,0:42:46.720
I'm going to keep to my routine 90% of the time. 
So what is the routine? So when you're choosing

0:42:46.720,0:42:52.080
the food, you're looking at fruit and veg. So I'm 
always going to start with my protein. Proteins.

0:42:52.080,0:42:57.680
You start with that. 30 grams of protein every 
meal. Gosh. 30 grams is what? A handful. 30

0:42:57.680,0:43:04.080
grams is like a good like a decent sized chicken 
breast. Okay. So it's not huge amounts. Yeah. So

0:43:04.080,0:43:08.880
with every single meal with every single meal. 
So we should be aiming for a gram of protein

0:43:08.880,0:43:13.680
per pound of body weight. Don't make me do this in 
kilograms cuz I live in the US now. Don't even get

0:43:13.680,0:43:19.600
me started on math. But for example, if you weigh 
125 pounds, you should be aiming for 125 grams of

0:43:19.600,0:43:27.600
protein. Okay? Break that down easy. Think about 
30 grams at each meal. Just think about a good

0:43:27.600,0:43:34.240
size serving of protein every visually like is it 
this much? is the size of your Now, it used to be

0:43:34.240,0:43:38.480
people used to think the size of your palm that's 
not enough. Your palm and your fingers is going

0:43:38.480,0:43:46.720
to be a good 30 grams amount. Wow. But we're not 
then having all of the carbs with it as well. So,

0:43:46.720,0:43:50.880
number one, I'm going to anchor around protein. 
So, for breakfast, I typically do I could do a

0:43:50.880,0:43:55.280
protein smoothie. I could do some Greek yogurt 
with some protein powder, some eggs, some eggs

0:43:55.280,0:44:01.600
whites, turkey bacon, something like that. Okay. 
Lunch, I usually do um a big ugly salad. Mhm. So,

0:44:01.600,0:44:06.240
and here's the thing. 99% of my meals I would 
never post on Instagram because they don't look

0:44:06.240,0:44:11.200
cute. They're just really healthy. Um, so you 
know, a couple of handfuls of leafy greens,

0:44:11.200,0:44:18.640
your baby spinach, your um rocket, whatever that 
is for you. Some protein, tomatoes, avocado, extra

0:44:18.640,0:44:23.600
v virgin olive oil, lemon juice, salt and pepper. 
Super healthy. Yeah. Yeah, that's it. And then

0:44:23.600,0:44:31.920
dinner usually some like last night was uh grilled 
salmon and uh steamed vegetables. Gosh. Now I'm

0:44:31.920,0:44:39.040
eating for now I love how all of that tastes, but 
I also love how it makes me feel as well. And I

0:44:39.040,0:44:45.360
think that's the thing that's the the part that 
we have that little bit of a disconnect of, okay,

0:44:45.360,0:44:52.880
that doesn't sound as delicious as my curry, my 
fish and chips, my whatever it is, but the way the

0:44:52.880,0:44:57.920
way that number one, when you start changing the 
way you eat, your taste buds will change anyway.

0:44:57.920,0:45:05.760
Number two, the way that that makes you feel is 
worth so much more than any moment of pleasure.

0:45:06.400,0:45:10.880
And that's not to say that you can't have those. 
Like, you know, have a treat meal once a week,

0:45:10.880,0:45:15.040
go out to dinner with the family, have pizza 
night. Like, there is absolutely room for those,

0:45:15.040,0:45:20.960
but it's what we're doing that 80 to 90% of the 
time that is most important. I've never um gone

0:45:20.960,0:45:27.680
to a McDonald's and felt great afterwards. There's 
a reason for that. Yeah. Now, I'm going out for

0:45:27.680,0:45:33.120
a meal this evening with my friends, and I will 
have my death row meal is a really great burger

0:45:33.120,0:45:38.400
and fries. No, I wouldn't go to McDonald's for 
that cuz I'm not going to get really great ones.

0:45:38.400,0:45:44.560
Like I want to get a like really good meat, 
gluten- free, gluten, gluten- free fries,

0:45:44.560,0:45:50.240
ketchup, the whole thing. No, but that's I say, 
you know, I do treat meals on birthdays, holidays,

0:45:50.240,0:45:55.600
anniversaries, you maybe once a month, certainly 
not doing every week. Okay. Um, but there is a

0:45:55.600,0:45:59.440
time and a place for it, but it just shouldn't be 
the majority of the time. It's not a mainstream

0:45:59.440,0:46:04.400
thing. Okay. Do you take supplements? Like you 
spoke about collagen? Yes. Yep. I do. I take

0:46:04.400,0:46:09.280
supplements. I definitely think there's a time and 
a place for supplements. Um, supplements should be

0:46:09.280,0:46:15.280
just that, a supplement to a healthy diet. Um, we 
absolutely can't outs supplement a healthy diet,

0:46:15.280,0:46:21.440
a healthy lifestyle. Um, I work with quite a 
lot of affluent clients and they would always

0:46:21.440,0:46:26.400
love to spend hundreds of thousands of dollars 
on supplements but not do the hard work. Yes,

0:46:26.400,0:46:29.600
I think we all love supplements because it's like, 
oh, I can just pop a pill and everything's going

0:46:29.600,0:46:34.720
to be great. No, they're supplements to a healthy 
diet. And again, going back to that conversation

0:46:34.720,0:46:39.440
we had about testing, let's, you know, the 
number of times, probably at least once a day,

0:46:39.440,0:46:43.600
someone will reach out to me on Instagram and 
say, "Should I take this supplement?" I'm like,

0:46:43.600,0:46:48.640
"It depends. I don't know. I don't know." Like, 
I haven't seen your blood work. I don't know what

0:46:48.640,0:46:53.440
you need. I don't know what you're eating every 
day. I don't know your health history. So, before

0:46:53.440,0:46:59.120
we Now, there are some basics. A multivitamin, 
probiotic, probably vitamin D, magnesium,

0:46:59.120,0:47:03.600
fish oil. Now, I'll caveat that with saying always 
check that with your health care provider first

0:47:03.600,0:47:08.240
because supplements can be powerful. So, there's 
some foundational things that we can all be doing.

0:47:08.240,0:47:15.040
Collagen is wonderful for skin. Um, creatine is 
wonderful for our lean muscle mass. But really,

0:47:15.040,0:47:19.920
get your diet right, get your exercise right, 
get your sleep and stress right, see your doctor,

0:47:19.920,0:47:26.960
supplement is needed. Okay, supplement is needed. 
Okay. What are the warning signs of a burnout?

0:47:27.680,0:47:38.160
Oh. Um, I really think it probably starts way I 
I never want to get to someone at burnout because

0:47:38.160,0:47:42.400
what I'm thinking about when I think burnout 
is I'm thinking adrenal fatigue or adrenal

0:47:42.400,0:47:49.280
dysfunction. So, I've actually seen it in a couple 
of clients and I've seen lab work and really when

0:47:49.280,0:47:54.080
I'm thinking burnout is someone has been in a 
state of high or disregulated cortisol for a long

0:47:54.080,0:48:01.280
time. Then what happens is that their body stops 
making cortisol or their cells stop being so um

0:48:01.280,0:48:06.800
sensitive to it because they've just been in this 
state of high cortisol for such a long time. What

0:48:06.800,0:48:13.920
do we start to see beforehand? So always feeling 
tired or a big one is tired and wired. So you wake

0:48:13.920,0:48:18.640
up in the morning and you're tired but also your 
mind's racing like you're anxious when you wake

0:48:18.640,0:48:25.040
up in the morning. um not having the energy 
to work out, not having the drive and the get

0:48:25.040,0:48:30.960
up and go. So losing the passion for the things 
that you once loved to do. Um all of that's not

0:48:30.960,0:48:35.600
normal. Then it's not normal. You're losing all 
that passion. Again, it's not normal. Now we are

0:48:35.600,0:48:39.840
human. You know, there's a real world thing. And 
you know, probably you and I, we love our jobs,

0:48:39.840,0:48:43.760
but it's still a job. You know, we still have to 
get up early. We still have to deal with emails,

0:48:43.760,0:48:49.040
the whole thing. But if you lose that, if if 
there's nothing in there that you feel excited

0:48:49.040,0:48:56.640
about, that can be a sign of burnout. Um things 
like um always having sore muscles or sore joints,

0:48:56.640,0:49:01.120
not recovering from your workouts. You know, 
let's say for you, maybe with your running,

0:49:01.120,0:49:08.400
you find that your running is making you more 
tired than it energizes you or um frequent colds,

0:49:08.400,0:49:14.400
frequent infections, you know, it can be across 
the board. Yeah. So we really want to but it's so

0:49:14.400,0:49:19.200
much harder to come back from that than to prevent 
it in the first place. You mentioned earlier that

0:49:19.200,0:49:24.400
you looked at the scales then you knew that you 
know you had put on the fat but you were the same

0:49:24.400,0:49:30.960
weight. Um so how how into these wearable devices 
and the tech are you do do you do that? Do you

0:49:30.960,0:49:36.160
wear one of those smart watches? So it's funny I 
So this was looking at my body composition. So,

0:49:36.160,0:49:43.200
I think that's a really great metric for people to 
look at is not how much do I weigh, but how much

0:49:43.200,0:49:47.920
lean muscle mass to body fat ratio do I have. So, 
you need an advanced scale for that. One of those

0:49:47.920,0:49:53.280
good you can get those from, you know, you can get 
them from Boots or Superdrug or or anything. Now,

0:49:53.280,0:49:57.280
they're never going to be clinically accurate. 
This is really important, but they're going to put

0:49:57.280,0:50:04.640
you in the right direction. So, let's say you jump 
on the scale and it says you're at 24.9% body fat.

0:50:04.640,0:50:08.960
probably going to say something different if you 
were doing that in a clinic. But let's say you do

0:50:08.960,0:50:14.640
that and then you work really hard for 12 weeks 
and you're 22% body fat. Fantastic. It's gone in

0:50:14.640,0:50:20.560
the right direction. So that's something that 
can be useful. In terms of the Apple watches

0:50:20.560,0:50:26.080
and the Aura rings and the Fitbits and the I say 
GoPro, that's not one of them, but No. Yeah. Yeah,

0:50:26.080,0:50:32.480
I'm with you. You know, I wear them occasionally. 
So I wear an Aura ring occasionally. Um I think

0:50:32.480,0:50:38.560
it's useful I think it's important not to get 
too bogged down into it to remember that it's

0:50:38.560,0:50:44.960
not clinically accurate. It's just a guide. And 
I only think any kind of And also CGM, so the

0:50:44.960,0:50:50.000
blood glucose monitors. Oh, yeah. Those things. 
Yeah. Yeah. I I wear one of those occasionally,

0:50:50.000,0:50:54.640
they're only useful if they create behavior 
change. Yeah. I've never used one of those,

0:50:54.640,0:50:58.640
but I think I might I might do that. If they 
create behavior Yeah. If they trigger you into

0:50:58.640,0:51:03.520
something fant or they they create a positive 
change, fantastic. If all you're doing is looking

0:51:03.520,0:51:09.440
at the data but not making any changes, it's not 
worth it. But if it's something that if you need

0:51:09.440,0:51:14.640
that reminder every time you reach for a coffee 
or a cake or a sandwich or a pizza and you get

0:51:14.640,0:51:19.680
that little reminder and that creates a healthier 
behavior change, fantastic. I love statistics. I

0:51:19.680,0:51:24.960
love facts, you know, and and yes, the the scale 
might not be completely accurate. It tempts me to

0:51:24.960,0:51:29.040
go into one of those little scientific studios 
and get a raw measure, but I love I do believe

0:51:29.040,0:51:35.280
in statistics and I, you know, information is 
power in my world. I just feel like it can help,

0:51:35.280,0:51:39.840
you know, I I do that with my clients, you 
know, I look at statistics and it helps form

0:51:39.840,0:51:45.680
pathways and something like a CGM or any of 
those things, they're real time data as well.

0:51:45.680,0:51:50.480
So you'll literally I I'll never forget it was 
a few years ago and I was wearing a CGM and and

0:51:50.480,0:51:55.440
what a CGM for for listeners is it's a device that 
goes into it's got a tiny little filament and it

0:51:55.440,0:51:59.600
goes into your skin. So it's constantly a little 
Yeah. So it's a little thing that kind of you

0:51:59.600,0:52:04.720
go it's almost like a stapler like a staple gun 
and so it go it doesn't hurt. So there's a tiny

0:52:04.720,0:52:09.360
filament that goes into your blood and measures 
your blood sugar at any moment and it's constantly

0:52:09.360,0:52:14.800
sending data back to your phone. So, what can 
happen? I will never forget we went out for it

0:52:14.800,0:52:18.960
was my friend's bachelorette party and we were 
in North London. We went for pizza and wine. Oh.

0:52:18.960,0:52:24.800
And Yeah. And I eat gluten-free. So, gluten-free 
pizzas are naturally more high in carbohydrates,

0:52:24.800,0:52:30.000
refined carbs than normal pizzas. And so, I knew 
it was going to happen, but I mean, we literally

0:52:30.000,0:52:33.920
were all waiting for this thing to go off. So, I 
have my piece of pizza. I have my glass of wine.

0:52:33.920,0:52:38.320
Now, I was having a salad with it as well. But it 
was treat night. It was my friends, you know. Um,

0:52:38.320,0:52:43.680
fair enough. you know, Hendu is what we're calling 
here. And my blood sugar probably went from like

0:52:43.680,0:52:50.560
the 80s to like the 300s or something. And it was 
like, you know, it was it was I mean, we knew what

0:52:50.560,0:52:56.960
was happening, but I think if that if if you are 
a data person and you need real time feedback,

0:52:56.960,0:53:01.680
it can be really useful. You saw that happening 
in real time. And we knew it was going to happen.

0:53:01.680,0:53:06.160
Imagine if you were doing that every day. Every 
day, right? So if you're diabetes, basically.

0:53:06.160,0:53:10.320
Exact. Well, yeah. That's it's you know that blood 
sugar dysregulation then we move to metabolic

0:53:10.320,0:53:17.120
dysfunction then we move to type 2 diabetes which 
can be reversed but let's prevent it first of all.

0:53:17.120,0:53:23.520
Gosh that's powerful. I I definitely want to 
try one of those things. So some people have

0:53:23.520,0:53:29.200
um a bit of a strange relationship with with food, 
don't they? With dieting and they do the fasting

0:53:29.200,0:53:35.520
and everything. How can they rebuild a healthier 
approach to just all of this stuff? Yeah. I think,

0:53:35.520,0:53:39.360
you know, I think if it's a real, you know, 
there's a mental health piece of the puzzle,

0:53:39.360,0:53:43.760
which is you absolutely, you know, work with 
a mental health professional. I think that's

0:53:43.760,0:53:48.720
also something I see in my industry that can be 
a little bit scary is nutritionists and health

0:53:48.720,0:53:54.480
coaches working with eating disorders and that's 
an absolute no. So, if it is disordered eating,

0:53:54.480,0:54:00.320
that is you work with a licensed mental health 
professional full stop. But there is another

0:54:00.320,0:54:05.440
side of it which is something different which 
is again this misinformation. So I think it's

0:54:05.440,0:54:10.320
number one it's misinformation and it's number two 
it's wanting a quick fix. So fasting is something

0:54:10.320,0:54:15.760
people love to grab hold of because it's like oh I 
can eat whatever I want as long as I'm only eating

0:54:15.760,0:54:19.040
you know twice a day or once a day within the 
window. Within the window I can eat whatever I

0:54:19.040,0:54:26.480
want. No that is not how it works. Um number one 
everything that we do should be about the quality

0:54:26.480,0:54:31.920
of our food. So food is information for the body. 
Food tells our hormones what to do. So number one

0:54:31.920,0:54:39.200
is about food quality. Number two is about food 
timing. Now for men, intermittent fasting can be

0:54:39.200,0:54:43.680
a better tool in a toolbox for them because they 
don't have the compl the complicated hormonal

0:54:43.680,0:54:50.640
interplay. For women, our bodies go through enough 
stress with our hormones anyway, especially per

0:54:50.640,0:54:55.120
menopause, lowering of estrogen. Estrogen, 
progesterone also help our stress levels.

0:54:55.120,0:55:02.800
For women, intermittent fasting in pmenopause is 
the worst thing that you can do. Eat three to four

0:55:02.800,0:55:07.920
times a day, 3 to four hours in between meals, 12 
hours overnight. It's all you need to do. Yeah,

0:55:07.920,0:55:12.560
I love that. I love simplifying that because it 
does get it does get a lot, doesn't it? It gets

0:55:12.560,0:55:17.600
a lot. And here's the thing, we're we're always 
all looking for a quick fix with everything.

0:55:17.600,0:55:22.400
And that's just our society, you know? I get I get 
crossed now when I can't Amazon Prime something in

0:55:22.400,0:55:28.320
the same day. So, we all want a quick fix. We all 
want something easy, but let's quick fix this. So,

0:55:28.320,0:55:32.880
if you're eating badly, you're eating badly, you 
you know, you're eating too much, you're eating

0:55:32.880,0:55:36.880
the wrong kind of food. What can you do? Just 
what what do you do? So, I always say to people,

0:55:36.880,0:55:41.360
think about what you're going to add in before 
you take away. So, don't think about the things

0:55:41.360,0:55:44.560
you can't have because number one, what that's 
going to do is that's going to set you up for

0:55:44.560,0:55:49.920
a deprivation mindset. We all know, I mean, you 
know, I'm 45. I've been through the dieting years

0:55:49.920,0:55:53.920
of the 80s, the '9s, the naughties. You know, the 
second that you're told you can't have something,

0:55:53.920,0:55:57.760
what do you want? So, the second you're told not 
to do something, second, you know, if there was

0:55:57.760,0:56:01.120
someone standing behind you and I'd be like, don't 
look behind you. What are you going to do? You're

0:56:01.120,0:56:05.840
going to look. Okay. So, what we want to think 
about is where can we add abundance to our diets?

0:56:05.840,0:56:09.520
And this is going to do two things. Number one, 
it's going to give you that abundant mindset. Look

0:56:09.520,0:56:13.680
at all of the foods that I can eat. Number two, 
it's going to balance out that blood sugar. So,

0:56:13.680,0:56:18.400
again, that comes back to that point of it's 
not about willpower, it's about blood sugar.

0:56:18.400,0:56:23.360
So, if I say to someone, okay, all I want you to 
do for this first week of us working together is

0:56:23.360,0:56:26.800
add protein to the meal that you're eating. Don't 
change anything else. Just add protein. That's a

0:56:26.800,0:56:31.040
good one, actually. What they're going to do is 
that's going to help them feel so full. It's going

0:56:31.040,0:56:34.720
to balance out their hunger hormones. It's going 
to balance out their blood sugar that they're

0:56:34.720,0:56:38.000
then going to not want the dessert afterwards 
because they're already full from the meal,

0:56:38.000,0:56:43.040
full. So, that's the way, you know, and then 
maybe, okay, great. We've added protein to a

0:56:43.040,0:56:48.480
meal. We've done that for a week. Where can we 
now add a serving of vegetables? Can we add, if

0:56:48.480,0:56:53.360
you're having scrambled eggs for breakfast, let's 
put in some soauteed spinach. Let's put in a side

0:56:53.360,0:57:00.080
salad at dinner. Let's put in some fruit after 
lunch. And then you're slowly slowly improving,

0:57:00.080,0:57:04.240
making little changes and you don't think, "Oh my 
goodness, I can't have all of these things." It's

0:57:04.240,0:57:08.320
more that your body starts naturally not to need 
these things. Okay. What about this is a big one

0:57:08.320,0:57:13.760
with with you. I know you know about this, but if 
you're trying to eat um because these products and

0:57:13.760,0:57:17.680
things that we use, beauty products, they work 
on the surface of the skin, but we all know that

0:57:17.680,0:57:22.720
it comes from within. So, what are the things you 
can eat to look better? Yeah. So, this is one of

0:57:22.720,0:57:27.760
my favorite this is one of my favorite topics. I 
started working with a dermatologist in 2017. Um

0:57:27.760,0:57:32.960
and at the time, talking about beauty, nutrition, 
and skin supplements, and it just wasn't a thing.

0:57:32.960,0:57:38.160
Now, fast forward to 2025, everybody's talking 
about it. And this is what I work. Everyone's

0:57:38.160,0:57:45.280
talking about it. Um I work with L'Oreal for this. 
Like it is a it's a big thing. But we all love our

0:57:45.280,0:57:50.880
creams and our serums and I'll always be honest 
and Botox and all of those things. Wonderful. But

0:57:50.880,0:57:56.480
the biggest lowest hanging fruit is what we're 
eating. So people say to me, you know, does what

0:57:56.480,0:58:01.360
we eat really affect our skin? Absolutely. Because 
what we eat becomes our cells. Every single cell

0:58:01.360,0:58:06.400
in the body becomes our skin. It literally becomes 
our skin. what I'm seeing now in your and you have

0:58:06.400,0:58:11.920
beautiful skin and it's glowing. It's very clear. 
Thank you. Is a result of what you've been eating.

0:58:11.920,0:58:18.800
So number one again comes back to protein. So our 
skin is made of protein. We have elastin. We have

0:58:18.800,0:58:23.360
um you know all of those different proteins in 
the skin. If we're not eating enough protein,

0:58:23.360,0:58:27.200
we're not going to be able to repair our skin 
cells. So number one is protein. Number two,

0:58:27.200,0:58:31.840
yes, we can do a collagen supplement. Fantastic. 
But don't do a collagen supplement if you're

0:58:31.840,0:58:36.160
not eating enough protein. Number one, get that 
protein in because it's so important. People are

0:58:36.160,0:58:40.320
like, "Oh, protein for skin. I thought protein 
was for muscles." Protein's for everything in

0:58:40.320,0:58:45.520
the body. So protein is for our hormones, for our 
neurotransmitters, but also for our skin as well.

0:58:45.520,0:58:50.080
So if you're seeing those signs of um you know, 
if you're seeing signs of aging in the mirror,

0:58:50.080,0:58:54.320
you're seeing that slight sagging, you're seeing 
those fine lines and wrinkles, up the protein in

0:58:54.320,0:59:00.000
your diet. Now, with protein is I like that. Yeah, 
collagen is a type of protein. So yeah, adding a

0:59:00.000,0:59:05.280
collagen supplement can be really beneficial. Make 
sure you're doing it every day. Um, healthy fats.

0:59:05.280,0:59:09.520
So, if people are having a low-fat diet, you can 
really see that in the skin. They lose that glow.

0:59:09.520,0:59:16.320
They lose that plumpness. So, avocado oil, extra 
virgin olive oil, avocados, nuts and seeds, whole

0:59:16.320,0:59:24.480
milk and butter, sorry, that's just me. Butter has 
something called um butter has conjugated linoleic

0:59:24.480,0:59:30.800
acid in it, which is fantastic for our skin. And 
then I think we hear a lot about vitamins and

0:59:30.800,0:59:35.680
minerals, but you heard it here first. Polyphenols 
are going to be the new buzzword. Okay,

0:59:35.680,0:59:43.040
tell us about them. So polyphenols are specific 
types of plant compounds. And you find them in,

0:59:43.040,0:59:47.120
if you think about our brightly colored fruits 
and veg, so things like berries, things like red

0:59:47.120,0:59:53.520
cabbage, but they're also in extra virgin olive 
oil. They give that that kind of green taste,

0:59:53.520,0:59:58.880
green color and that spicy taste. dark chocolate, 
coffee, all packed full of polyphenols. Now,

0:59:58.880,1:00:03.280
polyphenols are wonderful because they help feed 
our gut bacteria, but they also really help free

1:00:03.280,1:00:09.200
radical damage in the skin. So, antioxidants and 
polyphenols, they're that next extra level. So,

1:00:09.200,1:00:13.360
you've got your protein in, you're doing your 
healthy fats, you're not having your sugars or

1:00:13.360,1:00:18.000
your alcohols or things because you've got that 
all nice and balanced. Then think about where can

1:00:18.000,1:00:22.960
I add polyphenols to my day? And my two favorite 
sources of polyphenols are great quality coffee

1:00:22.960,1:00:29.760
and organic dark chocolate. Oh yeah. Good things, 
right? Good. And berries. As of all the berries,

1:00:29.760,1:00:35.280
they sound really good as well. Gosh, it doesn't 
sound that difficult, does it? It's really quite

1:00:35.280,1:00:40.320
It's quite Yeah, it can be quite It Exactly. 
And you think about, you know, you can think

1:00:40.320,1:00:44.720
about a day, you know, maybe you're having 
like a really nice, you know, berry smoothie

1:00:44.720,1:00:50.080
in the morning and then lunch, maybe you're having 
chicken salad with avocado and a bunch of veggies.

1:00:50.080,1:00:54.000
I always have two square I have a herbal tea and 
a dark chocolate two squares of dark chocolate

1:00:54.000,1:00:59.600
after lunch and then dinner maybe you know salmon 
and veggies on that big baking sheet you know it

1:00:59.600,1:01:03.680
doesn't have to be complicated dark chocolate 
contains magnesium doesn't it as well yes so

1:01:03.680,1:01:09.760
great for stress levels yeah dark chocolate is a 
for your nervous system for your stress for your

1:01:09.760,1:01:15.840
bones for your nerves um yeah in my opinion 
dark chocolate is definitely a super it does

1:01:15.840,1:01:19.520
sound like you sort of feel sorry for your body 
in a way if it's really not getting these things

1:01:19.520,1:01:24.240
and it's got no way to manage its nervous system 
and no way to to to build its muscle and give you

1:01:24.240,1:01:28.800
the hair you want and then and and and give you 
that energy. You kind of you feel sorry for the

1:01:28.800,1:01:34.400
body. You think in a way we're abusing ourselves 
by being mean and eating this rubbish that we we

1:01:34.400,1:01:38.880
absolutely are. But it doesn't have to be, you 
know, as we sit here and describe these foods,

1:01:38.880,1:01:42.880
it doesn't have to be about deprivation. You 
know, one of my favorite things is, you know,

1:01:42.880,1:01:48.160
sounds the opposite. It's literally the nourish 
the beautiful nourishment. Exactly. It's all about

1:01:48.160,1:01:52.960
thinking about how do I nourish my cells? How do 
I give my cells the best? You know, it's just the

1:01:52.960,1:01:58.480
same as the type of petrol that we put in our car, 
you know, if we give ourselves that, you know,

1:01:58.480,1:02:04.560
and I think the other part is it only takes a 
couple of days to start to feel better and when

1:02:04.560,1:02:10.800
you do feel better and you when you feel better on 
a consistent basis, it's pretty amazing. And I do

1:02:10.800,1:02:15.600
wish people could feel that straight away because 
people say to me, "How are you so disciplined?"

1:02:15.600,1:02:20.000
I'm like, well, I'm not really disciplined. 
I just know how I feel when I don't eat this

1:02:20.000,1:02:24.320
way or I don't live this way. You've chosen to 
it's it serves you. Okay. So, to finish off,

1:02:24.320,1:02:29.440
we're going to do two two things really. Two 
questions. On the one hand, the question is

1:02:29.440,1:02:34.640
going to be a negative one and on the other one 
is positive. So, what would you say, you know, for

1:02:34.640,1:02:41.040
the negative one is that the biggest misconception 
and and fake news, whatever you want to call it,

1:02:41.040,1:02:45.840
out there about all this health stuff there. And 
then also to counteract that on the positive side

1:02:45.840,1:02:51.040
what is you know what can we take away from this 
conversation if you could give someone one thing

1:02:51.040,1:02:59.920
to take away just one and do it what would that 
be? Okay so the negative part I think is how I

1:02:59.920,1:03:06.560
think it's wonderful in society that we're talking 
more about permenopause and menopause but I think

1:03:06.560,1:03:12.240
all we hear right now is doom and gloom. So when 
we open up our apps, when we hear Deina McCall,

1:03:12.240,1:03:18.080
God bless her, all of the things, all we hear 
about is how awful menopause is, how you're going

1:03:18.080,1:03:21.520
to gain weight, you're going to get hot flat, all 
of the things. Now, that's not taking away from

1:03:21.520,1:03:27.280
anyone's experience whatsoever. But when we talk 
about something negatively, it gets more clicks,

1:03:27.280,1:03:32.800
more engagement. And yes, menopause is going to 
be or the menopause transition can be challenging,

1:03:32.800,1:03:37.600
but there's so much that we can do to mitigate 
those challenges. And it doesn't have to be a

1:03:37.600,1:03:42.560
heavy lift or complicated. So I'd say that's 
probably my negative. And on the positive side,

1:03:42.560,1:03:47.200
I mean, if you're not bleeding anymore and lose 
all that iron, then you've got some more iron for

1:03:47.200,1:03:52.960
your There must be. Yeah, it's so I work with I 
work with Johnson and Johnson and I work on their

1:03:52.960,1:04:00.000
menopause health platform and we did a two-day 
conference and I spent it with 60 or 70 women,

1:04:00.000,1:04:05.760
all of who had been through menopause. And 
the overarching thing was it's really not as

1:04:05.760,1:04:10.320
bad as anyone makes out. Now again, not to take 
anywhere take away from anyone who's having a bad

1:04:10.320,1:04:16.720
experience with menopause, but just for women to 
understand that there is a spectrum of experience

1:04:16.720,1:04:22.800
and there are things that we can do to help manage 
the symptoms. And it's also natural and it's part

1:04:22.800,1:04:28.240
of life and it's part of our evolution. So we 
shouldn't be in a lot of cultures um negative.

1:04:28.240,1:04:33.360
I think it's I think it's Japan they call it 
the second spring. So in a lot of cultures it's

1:04:33.360,1:04:39.040
celebrated. It's that next the second spring. 
It's that next evolution, you know, and I'm

1:04:39.040,1:04:46.640
45 and I feel like I'm only just getting started. 
Yeah. So I'm with you. I'm with you. And that was

1:04:46.640,1:04:55.280
positive. That was positive as well. Yeah. But 
yeah, but um one takeaway for for our viewers,

1:04:55.280,1:05:00.000
it only takes a couple of days to 
start to feel better and it just

1:05:00.000,1:05:04.400
starts with that decision of looking after 
yourself and you don't have to, you know,

1:05:04.400,1:05:07.680
it's not going to be something that you 
are going to punish yourself through or

1:05:07.680,1:05:12.720
feel like you're making huge sacrifices and 
it's going to feel awful for weeks. couple

1:05:12.720,1:05:17.680
of days of prioritizing your protein, eating your 
veggies, drinking your water, getting some sleep,

1:05:17.680,1:05:22.880
you start to feel better after a couple of days. 
It's been fabulous having you on. Thank you so

1:05:22.880,1:05:29.120
much for filling us with your wisdom. And like 
I said, I want to go into your organic, healthy,

1:05:29.120,1:05:33.680
well, organized life and just and just live 
like that cuz I can just imagine you with

1:05:33.680,1:05:38.400
your lovely coffee and everything's, you know, 
clean and tidy and awesome in your world. Yeah,

1:05:38.400,1:05:42.960
it's been amazing and no wonder the royals and 
everyone else is listening to you because yeah,

1:05:42.960,1:05:48.480
very wise. Thank you so much for having me. 
Thank you. Thanks for coming on. Thank you.