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

to definitely someone people want to hear from. - You're an expert in all things. It's holistic skin body care. - I've worked with Royal Family. I've worked with some Hollywood A-list, some musical stars, CEOs, Olympic athletes. - There's things I really work on, are metabolism and hormones and energy and skin. - My name is Jennifer Hanway and we're board certified holistic nutritionist and women's wellness expert. - Why are so many of us so tired? - It's a multitude of reasons. I think if everybody's tired, then it must be normal. - No, it's common, but it's not normal. - What are the biggest habits that we're doing that are draining our energy every day? - I think if we can just knock one of those pillars out, if we can improve one thing, it has this wonderful knock-on effect with everything. - We live in a world that has so much information. - We also have so much misinformation. - Five percent of it is willpower. - 95% is what's happening in your biology. - You wired your biology to want those things. - How should we be training them? - I always say to people, if you don't like running, you don't have to run. - Dehydration is everything. Nutritionists and health coaches working with eating disorders and that's an absolute no. So I always say to people, think about what you're gonna add in before you take away. - It only takes a couple of days to start to feel better. - The negative part I think is. - Okay, Jennifer. - Welcome to Beyond the Vodrome. Very excited to have you here. Is hella stick skin, body care. Would you say that's accurate? - Yeah, I'd say really the things I really work on are metabolism and hormones and energy and skin. - Okay, so we'll go through qualifications now so that people understand just why they should be listening to you. Because you're definitely someone that's definitely people want to hear from. Not least because the role family clearly like you're. - Whatever it is that you're doing. - They listen to you. You don't have to tell us secrets. I know that you can't say any details or NDAs. - Yeah, specific. But you have, it's correct to say that you have worked with the role family and advised on the matters that we're going to be discussing today. - Yes, yes. I've worked with role family. I've worked with some Hollywood a-list, musical stars, CEOs, Olympic athletes. - Wow. - So women like you and I. - Okay, perfect, perfect, perfect. Okay, so in terms of qualifications in beauty and this holistic, can we call it holistic wellness? - Yeah, holistic nutrition. - holistic nutrition. Okay, so what qualifications do you have? - Yeah, so I've been doing this since I was, well I've been in health and fitness for the last 19 years. - 19 years. - 19 years, so yes, pre-Instagram. So my long story very short, I'm an ex-professional dancer, turned fitness instructor. - You were a ballet dancer. - I was ballet in contemporary dancer. I was also a Latin boring dancer as well. - What? - So dancing with the stars and strictly dancing. - So you can really do a lot of work. - That was my thing. - You could teach us. - Yeah. - It's quite difficult, you know, boring dancing I tried it, but. - Yeah, yeah, I mean, I did. - And ballet is hard. So that was actually my first degree, but I got in an injury and I couldn't dance anymore. And then you're kind of like, well, what do I do with myself? So that's when I started teaching fitness because it was a very simple kind of transition for me. And then as part of that, I was part of the team that opened the first bar studio in London. So that was fun, that was back in 2012. And then I was struggling with my own health. So I was having gut health issues myself. - Okay. - And then I worked with a practitioner who really helped me with my gut health issues. And I was like, oh, I didn't realize I could feel this good. And then I was living in London, I was doing all of the things. I was healthy on the outside, but definitely not healthy on the inside. - So what sort of problem, what was going on with you? - Yeah, so I had a, just my digestive system was just not working very well. And I did all of the testing and all of the things. And then I ended up with the diagnosis of IBS, which is not a diagnosis. And at that point, I was like, well, okay, I'm not, you know, it was in my late 20s, early 30s, I was like, this is not what I want for my life. Let me dive a little bit deeper myself. And because there's no such thing as coincidence, I started working for a bar studio. And the woman who owned the bar studio was also a holistic nutritionist. So she and I worked together and we just changed a couple of simple things. I think we cut out gluten. Might be gluten or dairy and I took a probiotic. And I felt so much better straight away. I was like, two things kind of went through my head. Number one, well, I want more of this. If I can feel this better with some simple swaps, what can I do? And then number two as well, if this is helping me, I must be able to help other people as well. So long story short, I got some qualifications and then realized that wasn't enough. So then I went back to school to study nutritional science. And that's kind of how I got into doing this. And then at the same time, I met my husband, he's an American, so I went off to live in the States where I live now. And then fast forward 19 years, you and I have sat here. - Well, you've achieved a lot and you're clearly someone people want to hear from and listen to, you've got the credentials and you're trusted by a lot of people. A lot of important people must be doing something. - Something, right? - Give it all to us. - Yeah. (laughing) - I mean, it'll be difficult to learn at all in an hour, but in whatever way you can help us, 'cause lots of people watching are gonna be having stomach issues. - I'm gonna call them stomach issues. - We can call them what? I mean, I talk about lots of people. - Lots of people. - Lots of people. - So we can talk about it. - Yeah, see, below, - Yeah. - Not regular, whatever it is. - And the effects, yeah. - And the effects it has on everything, on your metabolism, on your energy, on your brain function, on your skin. I mean, it really, I say gut health is the foundation of all health, because that's where everything starts. - Okay, let's start at the most common symptom, stomach issues, whatever, my dear side for now. - Yep. - A symptom, tiredness, while so many of us are so tired. - Oh, you're tired. - I wish I could give you one reason, but it's a multitude of reasons. I think we are just not prioritizing our health. And I think that's hard to hear for people who are, you know, we're all busy. It's hard to hear, oh, you're not prioritizing your health. It feels like another thing to do. Another thing on the to do, that's what, oh my goodness. - It is. - It's a to do, because you have to do something about it. - But what people don't understand is, it is the, it is the one thing that you can do to make your life easier. It is the one thing that you can do to give you more energy. It is the one thing to do to give you more brain function to help you sleep better at night. So it's, does it require a little time and effort? Yes, but the benefits that you get from it are so important from the everyday to living a long and healthy life. - Okay. So you need to make the decision to, you're feeling tired all the time, that's not a normal feeling. - Not a normal. - It's normal to feel tired of, to you've gone running. - Yeah. - Five, eight, 10, 10, 10. - Yeah, a long day at work. - But not. - There's a difference between common and normal. And I think this is where we find the challenge sometimes is that if everybody's tired, then it must be normal. No, it's common, but it's not normal. And it's because of all of the external stresses we have in our lives these days, it's the fact that we're not prioritizing our health and wellness, so it's common to feel tired all the time. But it's not normal. - Yeah, I'm gonna say something now. When I was in university, I was very tired, very, very tired and I didn't know why. And then I went to the doctor, he was a really, really good doctor. And I said to him, I'm so tired all the time. I don't know what's wrong with me. And he was like, well, you're 20 something. You shouldn't, that's not normal. - Yeah. - And then we did some tests and at that time, it turned out I had something called bilharzia, which is like a tropical disease that I go when I was water skiing, would it be a call it? And I jumped into some mud by the edge of the river and they got these little parasitic snail things that go into your skin pores and then give you this disease. Yes, I had to take these tablets and then I was fine. But what an incredible doctor that didn't just say, oh, you're a student, you're starting to get tired. Or the other one that we hear all the time is, oh, you must be depressed, he is an antidepressant. - That's the worst. - Which we, or, yeah. Which, you know, there is an absolute time and place for them, but it shouldn't be the go to your tiredness. - No, yeah. So, in terms of habits then, what are the biggest habits that we're doing or draining our energy every day? - Goodness, so what are the two habits? - Noteworthy habits. - I think it's important to remember that everything is connected. So, what you eat is gonna affect your energy. It's gonna affect whether you want to work out, it's gonna affect your stress levels, it's gonna affect your sleep. So, understanding that it's all connected, which can sound daunting, but I think if we can just knock one of those pillars out, if we can improve one thing, it has this wonderful knock-on effect of everything. One of the, I never say easy, because if they were easy, we would all be doing it, but one of the simplest things we can do, something we have control over, is what we're putting into our mouths. So, what we're, some of us have control. - So, what we're, yeah. So, what we're eating. But, you know, needing that sugar fix, that caffeine fix at 11 o'clock or three o'clock, it's probably because we haven't had a good breakfast. It's probably because we haven't slept well the night before, it's because we haven't prioritized moving our bodies. So everything is intertwined and I think if we can just, and it doesn't have to be complicated, it can be simple, it's not easy. The reason it's not easy is the way that our one day lives a setup. But it can be simple and I think these days we live in a world where we have so much information, we also have so much misinformation that it can get super overwhelming and everyone's just like, "Oh, I don't know what to do, I'm obviously doing it wrong." Pass me a cabab. I don't know whether you look at it because you're literally saying, because people don't think about that, you eat the cookies, you keep going to a cookie job, but it's affecting everything. Everything. The whole, that's why you're a holistic. Yeah, I mean, I think people here that word "healistic" and I think "crystals" and "candles" and "I love all of that stuff." But really, "healistic" just means that I'm looking at the body as one system. So what is happening? My gut is affecting my brain, what is happening in my muscles is affecting my energy and my skeletal, you know, my skeleton. Like, everything is interconnected. And I think that is something that we can grab hold of for a positive thing because then when we make one change in one thing, it's going to affect everything else. So let's just say we get you eating well, you're having protein and veggies and healthy fats at every meal, that's going to balance out your blood sugar. But balancing out your blood sugar also helps your stress levels. When we help our stress levels, it helps us sleep. When we sleep, it balances our blood sugar. So they all are interconnected, so it can sound daunting, but I think if we can get one habit in place, it has such a great effect. Let's talk about it the other way around. Yeah. You're not doing that and you're going for the cookie job. So what happens? What happens when you eat a cookie? Okay, we're going for the cookie job doing it all until we're doing it often every day, so it's a bad habit. And most of us go into we're doing something, we know we shouldn't be doing it, but let's go. So I'm going to take a step back and say why are you doing it? So I just nice. So and I'm also going to say it's not your willpower. Okay, so my clients come to me and they say I've got no willpower. Okay. And like, 5% of it is willpower. 95% is what's happening in your biology. Wow. So you don't have to keep blaming. Yeah. Well, I think it's empowering because when you don't have to keep blaming yourself that, oh, I've got a sweet tooth. Oh, I love cookies. I love cakes. Know it's that your biology is now you've wired your biology to want those things. Okay. So as human beings, we naturally crave sugar and sweet things and refined carbs because they give us the burst of energy. But if we're looking after our energy levels, if we're looking after our blood sugar, we don't necessarily need it. So I say to my clients, if you can eat your protein and your veggies and your healthy fats at every meal, you're putting your suit of arm-ron. So I can, if I've had a great day of eating, I don't know, let's say I've had my breakfast, I've had my lunch, I had a couple of squares of dog chocolate after lunch because that's my thing. I love dog food. And then, and it's so good for you. It's really good for your skin, dog chocolate. And then someone puts a plate of cookies in front of me. Well, I've put my suit of arm-ron with my veggies and my protein, all of my hunger hormones and nice and balanced, my blood sugar's nice and balanced. And I can say, no, thank you, I'm not hungry. Gosh, I love that. I love that suit of armour. It's just like putting it so you've, but if you've had a day where, let's say you've left the house and you haven't had breakfast, you grab a coffee and a croissant on the way to work, you know, you get a pan of chocolate or you jump into prette, whatever it is. And then at lunch, maybe you're grabbing a sandwich or you're grabbing a salad with no protein. Your body is going to say, I need some fuel and of course it's going to go for those cookies. Yeah, it's going to say, I demand the fuel. I demand the fuel. It needs it. And it's not your willpower. Okay, okay. That makes sense. It's your body needing fuel, but if we can fuel ourselves properly to start with, we won't need it. And it's amazing the change that happens in, that's something we can see in a couple of days time. Okay. But if you're not doing that and you get in the sugar, then you just get in the sugar and then it makes you want more sugar. You are on that sugar roller coaster. So you get this lovely hit of sugar for about five minutes. And then you get this drop. Dumps you. And then your body goes, oh my goodness, my blood sugar is in the floor. I'm in a panic state. I need to eat some more. What's my quickest, easiest, simplest thing I can do? I'm going to eat some more sugar. And this is why we bounce between sugar and caffeine and refined carbohydrates and alcohol. Okay. Okay, so what happens to our bodies after 35? Like why can't we maintain that nice frame? What's going on? What's going on after 35? Well, okay, so good and bad news is that our metabolism doesn't actually lower. So that metabolic rate, the amount of calories that we burn at rest, it doesn't actually go down until our 60s. Oh, so good news, bad news. Really sure. Okay. What's actually happening after 35 for women is it's our hormones changing. So really between the ages of about 37 and early 40s, is that's when we start to move into perimenopause. And we can go through all of the perimenopause, menopause, postmenopause times. We'll just call it menopause or the menopause transition. So post, it's really post 35. Most women find it in their late 30s to early 40s is our hormones change. So our main hormone changes is estrogen. So we start making less estrogen. We're also making less progesterone and less testosterone. Now this has a huge impact on our metabolism. What it really has the impact on though is our muscle mass and our blood sugar balance. So for blood sugar, estrogen has this wonderful balancing effect on our blood sugar. When the more estrogen we have or when we have healthy amounts of estrogen, premenopause, it helps to regulate our blood sugar. When we move into perimenopause, then our blood sugar balance starts to become dysregulated because we don't have estrogen. The other part is something called sarcopenia, which is the loss of our lean muscle mass. Now this has partly to do with the effects of our lowering hormones, but it also has to do with the way that we live our lives post 35 into our 40s and 45 today. Oh yes, 100,000. You're 40 lives today. Don't make it at all. Congratulations. So really what we're having is these hormones and our lifestyle is meaning that we're losing our lean muscle mass. So we're not able to balance our blood sugar so much and we're not having as much lean muscle mass. Now lean muscle is the engine of our metabolism. It's the only thing that will speed up our metabolism. There's no tea, there's no supplement, there's no nothing that will boost our metabolism as much as lean muscle mass. So when we lose that lean muscle and we lose that blood sugar regulation, what happens is that we start to become softer. Exactly, that's exactly the word. Why are our bodies so mean to us that in a way they're not, if you keep the muscle, but it's like you will naturally deteriorate if you don't do something about it. It's what you're saying. Yes, yes. It's horrible. It's horrible. I mean, it's horrible. There are a lot of things. Yes, but I would also counter that. You can, I think what happens a lot is a lot of women in their early 40s finally start to take their health seriously. Okay. Because you can't get away with what you used to get away with. Okay, but what about men, surely this affects men? It's slightly different. So they do have, so in the nicest way, men are more simple than women. So really the only hormone we're thinking about with them is testosterone. Now, testosterone is also important for women. That's really important to know as well. But for men, they experience a gradual decline in testosterone. Now, if they're not keeping their blood sugar balance healthy, if they're not having, if they're not managing their stress, that's going to affect their testosterone as well. Okay. So that goes down. So that goes down. It goes down for women as well. Okay. But for men, we're not talking about such a complicated hormonal system. For women, it's the complicated hormonal system. Okay. Yeah. It's all the intertwining. Why are women so complicated? But I do, you know, my goal is for women, you know, I typically work with women over 35, high achievers, busy families, all of the things, traveling a ton. And my clients are healthier in their early 40s or mid 40s than they've ever been in their lives. Really? It's doable. It's not easy, but it's definitely doable. So hormones are doing their thing anyway, but you're counteracting that with food and the muscle. Yes. So fighting it. You're, you're optimizing it. Let's say optimizing it. Optimizing it. Because what we think about is we think about all of those hormones that I mentioned, estrogen, testosterone, progesterone. But the most important, the two hormones that we have to look after are insulin, which is our hormone of blood sugar balance, and cortisol, which is our hormone of stress. Risk. Exactly. If we can get those under control or at least manage them, be aware of them, it can really help everything that's happening post 35. Cortisol's a horrible one. We need cortisol to live. Cortisol is what woke you up this morning. So again, this is, and again, this is where we get this so much misinformation from. No hormone is good or bad. We need all of them. It's when they become not even in balance, but it's when they become dysregulated. So every hormone has a role to play, and every hormone has a role to play in your circadian rhythm in your 24-hour period, and then for women in our menstrual cycle. So our 28 to 35-day period. So cortisol, we need cortisol. Cortisol is what wakes us up in the morning. Cortisol gives us the energy to go to the gym, to have this conversation, to do all of those wonderful things. Wow. Okay. But when cortisol is too high at the wrong times, that's when it causes issues. So it affects us mentally, physically, and it's also if we're stressed out, this is where we can't sleep, because our cortisol is high. So it's about regulating our hormones. So if you're waking up at three o'clock, four o'clock in the morning, that cortisol. That is. that cortisol. Yes. Gosh. So what that means is that you know it's really important to understand and I'm feel like we could talk for days on this. We could talk for a very long time. We're tapping into it. I'm not following my, my, my, your fine. We'll go on script. So with cortisol, if you're not managing it and mitigating it during the day, it's going to be high at night. So we want it to be higher in the morning, go down a little bit in the afternoon, be low in the evening so we can get to sleep. But most of us only ever think about chilling out, relaxing, you know, when we get home from work, we've done dinner, we've sorted the kids out. We've got ourselves ready for the next day and then maybe we've got an hour before we go to bed. Yeah. And then we decide to watch walking dead or any of those, any of those show us. Yeah. And so we're going to bed with really high cortisol and then that's what's waking us up around that 3am point. All right. So it's what you're doing in the daytime. That's affecting. What you're doing in the daytime. Yeah. God, so we need to try and be more chilled out then in the day, which is very difficult. It's very difficult. It's just about finding, it's about finding these micromo-mits. So let's say you and I finished this podcast instead of rushing off to the next one, instead of me running to check my phone, just taking a deep breath. Or exactly, just a deep breath, a couple of deep breaths in, couple of deep breaths out, or not being on devices all the time. Not having screens in the bedroom. Oh, that's a good one actually. Yeah. It's that blue light is going to make you, is going to stop you producing melatonin, which is just sleep hormone, and keep you producing cortisol. Right. Right. No screens. It's such a nice thing though. It's getting to bed and. No, it's not. It's stressing you out. It's a good thing. When have you ever seen anything on your phone at 10.30 at night that has relaxed you? Well, it's only when I look at pet, pet thing. Okay. But that screen, that light, that light screen is just is stopping you from producing melatonin, which is your hormone that makes you go to sleep, and is keeping you increasing adrenaline and cortisol, which is your stress hormones. Yeah. I did have an anxiety person in the other day. Anxiety Josh, actually, is the same. But he said, actually, with the phones, he obviously, it's the blue light and everything. But he was saying that if you can find something relaxing and actually does relax you, then probably I think the payoff with very anxious people is if it is going to relax you, then you can do it is what he said. But then it's like you say, make sure you're looking at relaxing things, but then you also going to have the blue light. You're still going to have the blue light. And it is a very disciplined person who is not then checking their emails. I'll just check making that one small before I go to bed. Yeah. So we spoke about lean muscles. So how should we be training then? What's changed? Nothing's changed. So nothing's changed in what we should be doing. So I typically work with women over 35, but I love it when someone comes to me in their 20s because I'm like brilliant. Let's get you into really good habits now. Let's go to some really great foundations. So when you get into your late 30s and your 40s, it makes it easier for you. So everybody, but especially women because we're slightly less muscular, we should be thinking about preserving that lean muscle mass. So we need to be strength training. We need to be in the gym. How many times a week? Three to four. Three to four. Not two. Not two. Two is a great start. Let's never, you know, everybody's got to start somewhere. Two is always going to be better than nothing. Three is your minimum. Four is your sweet spot to see real changes. Interesting. But I don't want anyone, if anyone's listening to this and they're like, there's no way I can do three or four times. Do you want? No, no, that's interesting. I mean, well, I run. So I love running. I do strength training as well, but I sort of do maybe, you know, if I if time allows it, I'll do two. But I will run the rest of a time and then I'll take a Sunday off. So I'll do six days. So I would say I would swap out. Yeah, I would swap out. So running is one of those things that can be very stressful to the body. And I always say to people, if you don't like running, you don't have to run. Now for other people, running is the way they de-stress. Absolutely. So I'm never going to take that away from the hundreds. Never going to take that away. If you're running and you hate every moment of it, you know, when you see people run past you or they jump past you and they look, they're questioning their life choices. No, I adore it. I've got my board of colleagues across the lab and she goes with me and we're just going the countryside and it is a genuine de-stress and I just feel like I'm away from everything I run far away. And then if we can add three strength training, big full body squats, lunges, yeah. Gosh. But you'll notice such a difference in your body. And also you're, it's not just, you know, we talk about these things for lean muscle mass, which is so important. But also for women it's about bone density. And also it's about longevity as well. We know that the more muscle mass we have, you know, one of my goals is to help people live long healthy lives. We can keep people alive on medications and machines into their 90s into that hundreds. I had this conversation with my dad this morning, but it's that health span in your lifespan. And for me, I'm planning to live to 90, 100. I'm doing everything that I can. But I want I want to be safe there. >> Yeah, you can have a tea and chat. Remember those days. >> I want to be hot. >> Hot cast will be, like we'll be hot. >> I'm still going to be hot as a grey- >> We'll be hot. >> Flaming around and people's. >> People's living room. >> Oh my God. >> But I think it's important, not to just want to live to her at a long age, but to live to her. >> You're going to carry your shopping. >> Carry your shopping, there's a doctor in the cause at the October of New York. >> Carry your shopping. >> There's a doctor in the car at the Octadjournary in Olympics. >> You can pick up your grandkids, can you put your case in the overhead locker on an aeroplasic? >> I was watching this thing, the master's of the ethics, because I'm like inspired. I want to compete. >> Yeah. >> But I saw these little 90-year-olds running and they've fasted you down. >> Yeah. >> They're on the track, like 96, 99. >> We have studies that show that you can build lean muscle. >> They're fine. >> Yep, you can build lean muscle. You can be completely detrained. >> Yeah. >> And you can build lean muscle, they had a study that was thing, because women in like 95, 96, and they put them on a higher protein diet and did strength training, and they put on lean muscle mass. >> They did. >> So these are these women, then? >> How come you can do it? >> Put on the muscle mass. >> I think that study was so good. >> Yeah, I think that study was like 12 weeks. The thing is, if you're starting from not so good, it's actually easier. >> Okay. >> So for someone who has trained all of their life, it's kind of, it's a little bit harder to do that. But if you are detrained and you never strength train, you're going to see differences in a couple of weeks time. >> But for you, it's different. And you've done all this ballet and all this boring dancing stuff. So your muscle memory is there for sports. >> Muscle memory, yes, but I will say I personally had a real wake up call. I was 42. And I'd kind of, 42 paramanopause, and I'd kind of slid out of my good habits. So for me, my diet is always, that's something I find very easy. >> Okay. >> But I will honestly say, I don't love strength training. It's pretty boring. >> It's a little bit easier. >> It's pretty boring. You know, who doesn't want to be in a class where it's fun music and you're learning dance moves and all of those things? But I was at a medical conference and got my body composition done. So that's my lean muscle mass to body fat ratio. Now, the funny thing is I have weighed within half a pound of the same weight for the last 12, 13 years. I was exactly the same weight, but my lean muscle mass had gone right down. And my body fat had gone right up. So for me, that was a real weight. And I was feeling a lot softer in my body. >> Yeah. >> Or I don't like softer. >> Yeah, exactly. >> Or more horrible. >> You know, softer, more inflamed. >> Yeah, more inflamed. >> Yeah, so even for me, that was a real wake up call of, okay. Let's, I started working with a fantastic doctor and we got all my hormones sorted out and my thyroid sorted out and all of those things. But none of those, you know, I think these days that, you know, everyone's talking about hormone therapy and peptide therapy and all of those things. And they're wonderful. And I do a ton of them myself. But none of it works unless you're eating right, sleeping right, doing the exercise, managing your stress. >> Taking your vitamin D. >> All of your things. >> You're not getting sun all those things. >> No one's getting sun. >> Basic things sometimes, isn't it? But if you don't know to know, then, you know, if you don't know, you don't know. >> No. >> So how are you going to help yourself? >> It's, you know, we, especially in the ISB, I work with clients in the UK and the US and in the US. We typically get our blob work done, you know, every six months to a year, at least. In the UK, no one is testing, no one's doing it. No one's doing it. And it's wild because, you know, we started off this conversation talking about energy. That could be as simple as you've got low iron and low vitamin D. And those are really simple fixes. And they're really easy to afford to test. >> Do your blood tests, do your blood tests? >> Do your blood tests because I always say tests don't guess. >> Test don't guess, yeah. I love that. More of a proactive approach, I think is all right. >> You have to, you have to be proactive. And I, you know, I have lived in a country with an NHS and a country without an NHS. And I will never have a bad word said against the NHS. The NHS are amazing. They save lives. But they don't have the ability and the resources to be preventive. So that's where we have to be proactive. >> Yeah, that's the thing. People don't normally think about their health until there's a problem. >> Until there's a problem. >> And then we trick it into sort of waking up really and taking it more seriously. >> And then we have to. >> It's so much harder to do something about it when there is a problem. >> Yeah. >> Rather than when the first symptoms start to show. >> So how do we protect our energy? You know, we're all busy. We're running around, straight and spam, you work and everything. What's the thing? How can we protect ourselves? >> Control the controllables. So again, control. control the controls. What can you do? I flew from Boston to Heathrow on Tuesday. Tuesday. I always go absolutely fine. So I always try and fly during the day. So I try not to do a red eye because I can't, it doesn't matter how much my laton and I take, I cannot sleep on a plane. I just can't do it. It's hard. But I don't eat the plane food. I hydrate the whole time. I probably peed about 10 times on a 6.5 hour flight. So I always sit in the aisle. I take my own food on the plane. I take electrolytes. I take my vitamins. You can bring all kinds of foods on a plane. I even froze a Greek yogurt and that went through security. So I was like, God! You travel hack unlocked. You know, you just said electrolytes. Yeah. It's just, this must be an American thing because I was there recently and in Vegas and I was having my nails done. Yeah. And the lady there and I've been feeling a bit faint or whatever. She's like, oh no, you need to be taking your electrolytes. Especially in Vegas. Yeah. Because it's so hard. Honestly, yeah. They take a shot of electrolytes every day. Yeah. I take electrolytes once or twice a day. Stop. Yeah. Because we don't really think about our mineral balance. No, we don't. So the whole other kind of, I mean, if we could go off on so many tangents. But we, if we're eating a generally okay diet and most of us take a multivitamin, we're pretty okay for vitamins. Sometimes vitamin D, but that's hard to get on the diet. So that's the supplement. Vegan's of vegetarians need to look after B12 and iron. But most of the time we have enough vitamins in our diet, you know, for eating a good amount of great quality protein and fruits and veggies. But we don't really think about our mineral intake. No. We don't. So minerals, we don't need a ton of them. But we do need them. Now, especially something like magnesium, we use magnesium for over 300 processes in the body. And the more stressed we get, the more magnesium we get. So if you can find a great electrolyte with some magnesium, with some sodium, with any of the other kind of trace minerals, potassium, it can make a huge difference. And what it's doing is actually keeping the water in ourselves rather than drinking it and peeing it out. Yeah, because that's, that's an issue of saying, oh, you can't just have normal water because that doesn't have all these minerals. So you need to have these exercises to sort of advance mineral water. Yeah, especially if we're not properly hydrating. I mean, we're probably all these days, thank goodness, filtering our water or drinking bottled water. Now, you do filter out some of the minerals on that. So putting them back in with it, yeah, so put them back in with an electrolyte. Yeah, we don't think about that. There should be more information actually about this whole electrolyte thing. Not in Vegas, it was a particular situation because it was excessively hot and traveling and everything. And I just was like, oh, it was one of the most stressful places in the world. So stressful. And I just, I just felt overwhelmed and I thought I was going to face. And I probably was going to face it. I found one healthy restaurant as I was in Vegas. Did you? Yeah. One healthy restaurant is a lot of other. Vegas is not the place for me. Yeah. No, no, you kind of need to, the nice hotels are a thing that you need to escape into a nice hotel. You do. But then you never see daylight because it's so hot out there. Yeah, it's hot. That's the thing. And people, people sit around those pools and then they dehydrate, they drink in water, but that's not enough. Are they drinking water? Are they drinking a cocktail? Oh, cocktail. It was a mere sweat. I just drink the water, but yeah, yeah. Okay. So in terms of energising, it's just about electrolytes, but in terms of energising coffee, yay or nay? I love coffee. I will never take, I will never take someone's coffee. I love coffee. I love the taste of coffee. Now, I never love, I was, I'm British though, I was a tea drinker until I met my American husband. I'm a tea too. I'm more, these days, more of a coffee person. But I do love my coffee. Now, that's usually the first, the two things I get asked about is, do I have to give up coffee? 99% of the time it's no, but let's make your coffee healthy. The other one I always get asked about is cheese. Usually that's a yes, but we'll do something healthy with the cheese as well. Okay. So the only people that shouldn't be having coffee is if you're having extreme thyroid issues or if you're having adrenal fatigue. Because what coffee does, coffee has caffeine, it's a stimulant, it can tax our energy systems in the body. But for most people, we just have to be careful with coffee and we can actually make it a health food. So probably the same in the UK, but in the US, coffee is most people's main form of antioxidants. So antioxidants type of vitamin or we need them for everything, for energy production, for fighting for your radical damage the whole thing. Okay. Before you continue. Yeah. Can I ask, so when you're having like your nests cafe and you're putting that in, is that okay? You're going, hmm, hmm, so we're not going to do nests cafe. Come on. You're better than nests cafe. I always say to people, you know, no, no, it's, it's funny. My dad drinks instant coffee and I come home and I bring, I travel with my coffee instant, but it's not good for you. If you're going to do coffee, let's make it good for you. Let's make it a real source of antioxidants and those antioxidants are wonderful for your immune system, for your skin, for your hair, for your energy. So if we're doing coffee, we want to do organic coffee, organic, organic coffee, and then really looking at something that if we can get it organic, ideally low acid, that's a hard one to get. I can't think of the brands off the top of my head here, but organic low acid. Obviously, we don't want to be adding sweetener. And then in terms of the milk part, it's filtered. Like does it have to be one of those freshly grounded things? Yeah, French press. Or, I mean, we have a, we have a Mr. Coffee machine, where I am that makes the coffee for you in the mornings, but yeah, ideally a French press or a pour over something like that. You know, it's just, again, thinking about it comes under process foods. So, you know, if you're thinking about your jar of nests cafe and you're just pouring your hot water, that's a real process food. But if you're doing a great organic coffee, you know, I'm not so worried about whatever milk you're adding to it, but sweeteners, we obviously don't want to be doing sugar or any of those. But all the mushrooms stuff that people add in and collagens and all the other things. Yeah, I mean, okay, so, so mushrooms talking adaptogens. So adaptogens help with stress or focus or any of those things. Fantastic. But are you having your mushroom coffee with a pan of chocolate? Or are you having it with some grilled chicken and a fruit salad? So I think people really like to major in what I call majoring in the miners. So I'm going to feel really virtuous and I'm doing something good for my health because I'm having my mushroom coffee, but I'm not going to give up my sugar and my pastry. So these things work, but they're really the last kind of, I would say, two to five percent. So mushroom coffee, yeah, fantastic, as long as you're doing everything else. Collagen, I'm a huge fan of collagen. Most collagens, I wouldn't heat. So if you're having collagen, put that into your smoothie or something like that, don't put it into your coffee. Oh, huh. Okay, we're getting very advanced. We're getting into the nitty-gritty. I love it. But we've decided on the basic things for most people watching, probably having a nescafe. Yeah. I mean, we do occasionally have the filter, but I can't be bothered, I've got no time and it's like, we're done. I know, I know, don't know nescafe. We have to think about short term versus long term gains. You know, and let's, here's the thing, if you are doing everything else, 80 to 90 percent right, and you're like, I'm not going to give up my nescafe. Fine. I always ask my clients, I'm like, what are your non-negotiables? Because for everybody, that's maybe 10 percent of what they're doing. If we're doing the other 80 to 90 percent right, have your nescafe, have your one glass of wine a week, have your pizza night with your family. It's not about that 10 percent. It's about the other 90 percent that you're doing all the time. I actually would be able to adapt, because probably the non-negotiable is not having a coffee, because that, I mean, the concept of not having coffee is just life's not worth living. It's not worth living. There's nothing more disappointing than if you come downstairs, you're trying to make a coffee and there's no milk or something you've got for bit. So here's the thing. So I travel with coffee and a hot water heater and a filter. That's how yeah, because I love my coffee felt. Like it's my grounding ritual in the morning. So I get up, I make my coffee, not dealing with hotel coffee room makers, I make my coffee, I read my book, I start my day. Makes me want to step into your life. You're organized, organized, beautiful life. Okay, so what about energy drinks? No, no, no, they're horrible things. We don't even have to give them any time. You're not getting a time right. How does dehydration affect your focus and your cravings and your metabolism? Dehydration is everything. So ourselves need so much water to be able to function properly. So, you know, if you're tired, drink some water, if you're hungry, drink some water. If you've got stomachache, drink some water, there's nothing really that, you know, it's very hard to be over hydrated. So I think for most people, we're not drinking water enough and then people say to me, well, then don't you need to peel the time? I'm like, well, that's kind of the point. All right. You know, we think about cleanse. Yeah, we think about detox teas and juice cleanses and all of these things. Well, our bodies naturally detoxify. Anyway, they didn't, we would be dead. What's one of the best ways that we get those toxins out? It's pea, poop, sweat, breathing. Well, to pee, to poop and to sweat, we need to be hydrated. Yeah. Okay. And then to poop. To poop. We talk about what is it? An apple a day keeps the doctorate. What do we eat? What's the one food if you had to say, eat it every day? What would it be? For pooping? What's the fourth? Everything. Well, here's the thing. It's probably hard, one food for me. Yeah, but I say for pooping, actually, for pooping. For fruits and vegetables, people always say, you know, do you take a I just eat fruits and vegetables every meal, six to eight servings a day. Don't overthink it. If you don't like, you know, everyone will always say, do I have to eat kale? Do I have to eat grass or sprouts? No. There's no one fruit or vegetable you have to eat. Just eat more and eat a mixture of them. And then if you want to, you can add a five a supplement on top. But most people, you should be getting the fiber from their fruits and vegetables because then you get the vitamins and the minerals in the antioxidants. Okay, so you spoke about travel earlier, so what's the healthiest way to eat? I spoke about what you're traveling. It's just so difficult, isn't it? You don't know the restaurants. You don't know what the hotel's going to have. It creates mess. So I disorder. I'm a little controversial in this, that I actually think it's actually really easy to eat healthy when traveling. Or it's simple to eat when traveling. Okay. But it has to be a decision. So here's the thing. A lot of people are, oh, I'm traveling. I can't eat healthy. And it's a really great excuse just to kind of let everything go. But here's the thing. You can travel with your own food on a plane. I should know their love is. Yeah. Yeah. As long as it's not liquid, you can take it. I took, what did I take last time? I took, I made like a gluten-free healthy muffin, like blueberry muffin thing. And then I took some wraps with chicken and salad. And then I took my Greek yogurt. I took my electrolytes. I took my supplements. Really easy. Or if you're, you know, grab something from, I always, when I come back here, I always grab a salad from prep. And I take that on the plane with me. So on the plane, take your own food. Most restaurants will have, you can find a protein, veggies, sweet potato, something like that on a menu. You don't have it. You don't have it. Yeah, they will have it. It's just, I think we, it takes a little bit more of an effort. But I think a lot of the time we just want an easy out. So by saying, oh, it's hard to stay healthy when you travel. Now, is it going to be perfect? Absolutely not. Can it be 80% of the way? Absolutely. But you just have to be willing to forego the cocktails, the wine, the bread basket, the ice cream on the flight, which is, are you saying, the Kit Kat. You know, or you make a conscious decision to choose that. But I think it just, it comes down to that decision. The pot of chocolate, most in print. I mean, so here's the thing. I also say there's also a difference between travel for business and travel for pleasure. And those two different things. And if I am traveling for business, I want to be as sharp and as switched on and as energized. And so I'm going to keep to my routine 90% of the time. So what is the routine? So when you choose in the food, you're looking at fruit and veg. So I'm always going to start with my protein. Proteins, you start with that. 30 grams of protein every meal. 30 grams is what a handful of. 30 grams is like a good, like a decent sized chicken breast. Okay. So it's not huge amounts. Yeah. So with every single meal. With every single meal. So we should be aiming for a gram of protein per pound of body weight. Don't make me do this in kilograms because I live in the US now. But for example, if you weigh 125 pounds, you should be aiming for 125 grams of protein. Okay. Break that down easy. Think about 30 grams of each meal. Just think about a good size serving approaching every meal. I think visually, like is it this much? Is it the size of your, now it used to be people used to think the size of your palm. That's not enough. Your palm and your fingers. Yes. It's going to be a good 30 grams amount. Wow. Yeah. But we're not then having all of the carbs with it as well. So number one, I'm going to anchor around protein. So for breakfasts, I typically do, I could do a protein smoothie. I could do some Greek yogurt with some protein powder, some eggs, some eggs white, turkey bacon, something like that. Okay. Lunch I usually do a big ugly salad. So, and here's the thing, 99% of my meals I would never post on Instagram. Because they don't look cute. They're just really healthy. So you know, a couple of handfuls of leafy greens, just baby spinach, your rocket, whatever that is for you. Some protein tomatoes, avocado, extra virgin olive oil, lemon juice, some pepper. That's super healthy. Yeah. Yeah. And then dinner, usually some like last night was grilled salmon and steamed vegetables. God. Now I'm eating for, now I love how all of that tastes. But I also love how it makes me feel as well. And I think that's the thing. That's the part that we have that little bit of a disconnect of. Okay. That doesn't sound as delicious as my curry, my fish and chips, my whatever it is. But the way, the way that, number one, when you start changing your, your taste buds will change anyway. Number two, the way that that makes you feel is worth so much more than any moment of pleasure. And that's not to say that you can't have those. Like, you know, have a treat meal once a week, go out and with the family, have pizza night. Like there is absolutely room for those. But it's what we're doing that 80 to 90% of the time that is most important. Yeah. I've never gone to a McDonald's in felt great afterwards. No, it's because there's a reason for that. Yeah. Yeah. Now I'm going out for a meal this evening with my friends. And I will have my death row meal is a really great burger and fries. No, I wouldn't go to McDonald's for that because I'm not going to get you really great one. No, I'm not going to get you really great one. Like I want to get a really good meat, gluten free, but I go in front of gluten free. Free. Fry is ketchup the whole thing. But that's, I say, you know, I do treat meals on birthdays, holidays, anniversaries, you know, maybe once a month. So you're not doing every week. But there is a time and a place for it, but it just shouldn't be the majority of the time. It's not a mainstream thing. Okay, do you take supplement? It's like you spoke about collagen. Yeah, I do. I take supplements. I definitely think there's a time and a place for supplements. Supplements, should we just that? A supplement to a healthy diet. We absolutely can't out supplement a healthy diet, a healthy lifestyle. I work with quite a lot of affluent clients and they would always love to spend hundreds of thousands of dollars on supplements, but not do the hard work. Yes. I think we all love supplements because it's like, oh, I can just pop a pill and everything's going to be great. No, there's supplements to a healthy diet. And again, going back to that conversation we had about testing, let's, you know, the number of times, probably at least once a day, someone will reach out to me on Instagram and say, should I take this supplement? I'm like, it depends. I don't know. I don't know. I don't know. Like I haven't seen your blood work. Yes, I don't know what you need. I don't know what you're eating every day. I don't know your health history. So before we, now there are some basics, a multivitamin, probiotic, probably vitamin D, magnesium, fish oil. Now I'll caveat that. We're saying, always check that with your health care provider first, because supplements can be powerful. So there's some foundational things that we can all be doing. Collagen is wonderful for skin, creatine is wonderful for our lean muscle mass, but really get your diet right, get your exercise right, get your sleep and stress right. See your doctor supplement as needed. Okay, supplement is needed. Okay, what are the warning signs of a burnout? Ooh. I really think it probably starts way, but I never want to get to someone at burnout, because what I'm thinking about when I think burnout is I'm thinking adrenal fatigue or adrenal dysfunction. So I've actually seen it in a couple of clients, and I've seen lab work, and really when I'm thinking burnout is someone has been in the state of high or dysregulated cortisol for long time. Then what happens is that their body stops making cortisol, or their cells stop being so sensitive to it, because they've just been in the state of high cortisol for such a long time. What do we start to see beforehand? So always feeling tired, or a big one is tired and wired. So you wake up in the morning and you're tired, but also your mind's racing, like you're anxious when you wake up in the morning. Not having the energy to work out, not having the drive and the get up and go, so losing the passion for the things that you once loved to do. All of that's not normal then. It's not normal. Again, it's not normal. Now, we are human, you know, there's a real world thing, and you know, probably you and I, we love our jobs, but it's still a job. You know, we still have to get up early with it, we still have to do with email as the whole thing, but if you lose that, if there's nothing in there that you feel like excited about, that can be assigned a burnout. Things like always having sore muscles or sore joints, not recovering from your workouts, you know, let's say for you, maybe with your running, you find that your running is making you more tired than it energizes you. Or frequent cold, frequent infections, you know, it can be across the board. So we really want you, but it's so much harder to come back from that than to prevent it in the first place. You mentioned earlier that you looked at the scales, then you knew that you know you had put on the fat, but you were the same weight. So how, how into these wearable devices and the tech, are you? Do you do that? Do you wear one or two small ones? It's funny, I, so this was looking at my body composition. So I think that's a really great metric for people to look at is not how much do I weigh, but how much lean muscle mass to body fat ratio do I have? So you need an advanced scale for that one. Now you can get those from, you know, you can get them from boots or super drug or anything. Now they're never going to be clinically accurate. This is really important, but they're going to put you in the right direction. So let's say you jump on the scale and and it says you're at 24.9% body fat. Probably gonna say something different if you were doing that in a clinic. But let's say you do that and then you work really hard for 12 weeks and then you're at 22% body fat, fantastic, it's gone in the right direction. So that's something that can be useful in terms of the apple watches and the aur rings and the Fitbits and the, obviously GoPro, that's not one of them, but yay. I wear them occasionally, so I wear an aur ring occasionally. I think it's useful. I think it's important not to get too bogged down into it to remember that it's not clinically accurate, it's just a guide. And I only think any kind of, and also CGM, so the blood glucose monitors. - Oh yeah, those things, yeah. - I wear one of those occasionally. They're only useful if they create behavior change. - Yeah. - I've never used one of those, but I think I might do that. - If they create behavior change. - Yeah, if they trigger you into something, or they create a positive change, fantastic. If all you're doing is looking at the data, but not making any changes, it's not worth it. But if it's something that, if you need that reminder every time you reach for a coffee or a cake or a sandwich or a pizza, and you get that little reminder and that creates a healthier behavior change. - Yeah, I love statistics. I love facts. - Yeah. - And yes, the scale might not be completely accurate. It tempts me to go into one of those scientific studios and get a little measure. But I do believe in statistics. And I, you know, information is power in my world. I just feel like it can help. You know, I do that with my clients, you know, with statistics. - Right. - It helps form pathways. - And something like a CGM or any of those things that are real time data as well. So you're literally, I don't know if I forget. It was a few years ago and I was wearing a CGM. And what a CGM for listeners is it's a device that goes into, it's got a tiny little filament and it goes into your skin. So it's constantly, it's a little, yes. It's a little thing that kind of you go, it's almost like a staple gun. And so it doesn't hurt. So there's a tiny filament that goes into your blood and measures your blood sugar at any moment. And it's constantly sending data back to your phone. So what can happen? I will never forget we went out for, it was my friend's bachelor at party. We were in North London and we went for pizza and wine. - Oh. - And, yeah. And I eat gluten free. So gluten free pizzas are naturally more high in carbohydrates or fine carbs than normal pizzas. And so I knew it was gonna happen, but I mean, we literally were all waiting for this thing to go off. So I have my pizza pizza, I have my glass of wine. I was having a salad with it as well. But it was treat night, it was my friends, you know. - Fair enough. - You know, Hendu is what we're calling here. And my blood sugar probably went from like the 80s to like the 300s or something. And it was like, you know, it was scary. - It was, I mean, we knew what was happening. But I think if you are a data person and you know, real time feedback, it can be really useful. - You saw that, have you been real time? - And we knew it was gonna happen. - Imagine if you were doing that every day. - Every day. - Right. So if you're someone who's basically, - Exactly. - Well, yeah, that's, you know, that blood sugar dysregulation, then we moved to metabolic dysfunction, then we moved to type 2 diabetes, which can be reversed. But let's prevent it first of all. - Gosh, that's powerful. I definitely wanna try one of those things. - So some people have a bit of a strange relationship with food, don't they? With dieting and they do the fasting and everything. How can they rebuild a healthier approach to just all of this stuff? - Yeah, I think, you know, I think if it's a real, you know, there's a mental health piece of the puzzle, which is you absolutely, you know, work with a mental health professional. I think that's also something I see in my industry that can be a little bit scary, is nutritionists and health coaches working with eating disorders. And that's an absolute no. So if it is disordered eating, that is you work with a licensed mental health professional for stop. But there is another side of it, which is something different, which is again, this misinformation. So I think it's number one, it's misinformation, and it's number two, it's wanting a quick fix. So fasting is something people love to grab hold of, because it's like, oh, I can eat whatever I want, as long as I'm only eating, you know, twice a day or once a day. - Within the window. - Within the window. I can eat whatever I want. - No, that is not how it works. Number one, everything that we do should be about the quality of our food. So food is information for the body. Food tells our hormones what to do. So number one, it's about food quality. Number two is about food timing. Now for men, intermittent fasting can be a better tool in a toolbox for them, because they don't have the complicated hormone or interplay. For women, our bodies go through enough stress with our hormones anyway, especially parimenopause, lowering of estrogen, estrogen progesterone also help our stress levels. For women, intermittent fasting in parimenopause is the worst thing that you can do. Eat three to four times a day, three to four hours in between meals, 12 hours overnight, so all you need to do. - Yeah, I love that. I love simplifying that, because it does get it, does get a lot, doesn't it? - It gets a lot, and here's the thing, we're always all looking for a quick fix with everything. And that's just our society. I get cross now when I can't Amazon Prime something in the same day. So we all want a quick fix, we all want something easy. - But let's quick fix this. So if you're eating badly, eating badly, you're eating too much, eating the wrong kind of food, what can you do? Just what do you do? - So I always say to people, think about what you're gonna add in before you take away. So don't think about the things you can't have, because number one, what that's gonna do is that's gonna set you up for a deprivation mindset. We all know, I mean, I'm 45. I've been through the dieting years of the 80s, the 90s, the naughties, you know, the second that you're told you can't have something, what do you want? So the second you're told not to do something, second, you know, if there was someone standing behind you, and I'd be like, don't look behind you, what are you gonna do? You're gonna look. So what we wanna think about is, where can we add abundance to our diets? And this is gonna do two things. Number one, it's gonna give you that abundant mindset. Look at all of the foods that I can eat. Number two, it's gonna balance out that blood sugar. So again, that comes back to that point. If it's not about willpower, it's about blood sugar. So if I say to someone, okay, all I want you to do for this first week of us working together is add protein to the meal that you're eating. Don't change anything else. Just add protein. That's a good one actually. What they're gonna do is that's gonna help them feel so full. It's gonna balance out their hunger hormones, it's gonna balance out their blood sugar, that they're then gonna not want the dessert afterwards 'cause they're already full from the meal. They're full. So that's the way, you know, and then maybe, okay, great, we've added protein to a meal, we've done that for a week. Where can we now add a serving of vegetables? Can we add if you're having scrambled eggs or breakfast, let's put in some sotate spinach. Let's put in a side salad dinner. Let's put in some fruit after lunch. And then you're slowly edgy. Slowly improving your, yeah, your slowly making little changes. And you don't think, oh my goodness, I can't have all of these things. It's more that your body starts naturally not to need these things. - Okay, what about, this is a big one with you. I know you know about this, but if you're trying to eat because these products and things that we use, beauty products they work on the surface of the skin, but we all know that it comes from within. So what are the things you can eat to look better? - Yeah, so this is one of my favorite, this is one of my favorite topics. I started working with a dermatologist in 2017. And at the time talking about beauty nutrition and skin supplements and colleges wasn't a thing. Now, fast forward to 2025, everybody's talking about it. And this is what I work. Everyone's talking about it. I work with Lori Al for this. Like it is a big thing. But we all love us, creams and our serums and I'll always be honest and Botox and all the things. Wonderful. But the biggest, lowest hanging fruit is what we're eating. So people say to me, you know, does what we eat really affect our skin? Absolutely, because what we eat becomes ourselves every single cell in the body. - Because our skin becomes our skin. - It literally becomes our skin. What I'm seeing now in you and you have beautiful skin. - That's glowing. - So, really? - It's very clear. - Thank you. - Is a result of what you've been eating. So number one again comes back to protein. So our skin is made of protein. We have a laster and we have, you know, all of those different proteins in the skin. If we're not eating enough protein, we're not going to be able to repair our skin cells. So number one is protein. Number two, yes, we can do a collagen supplement. Fantastic. But don't do a collagen supplement if you're not eating enough protein. Number one, get that protein in. Because it's so important. People are like, oh, protein for skin. I've got protein with some muscles. Proteins for everything in the body. So protein is for our hormones, for our neurotransmitters, but also for our skin as well. So if you're seeing those signs of, you know, if you're seeing signs of aging in the mirror, you're seeing that's like sagging, you're seeing those fine lines in wrinkles, up the protein in your diet. Now, with protein is-- - I like that. - Yeah, collagen is a type of protein. So yeah, adding a collagen supplement can be really beneficial. Make sure you're doing it every day. Healthy fats. So if people having a low fat diet, you can really see that in the skin. They lose that glow, they lose that plumpness. So avocado oil, extra virgin olive oil, avocados, nuts and seeds. - Full whole milk and butter. - Yeah. - No, I'm sorry, that's just me. - Yeah, no, I mean-- - But butter has something called-- butter has conjugated lillinoliac acid in it, which is fantastic for our skin. And then I think we hear a lot about vitamins and minerals, but you heard it here first. Polyphenols are gonna be the new buzz word. - Okay, tell us about them. - So polyphenols are specific types of plant compounds. And you find them in-- If you think about our brightly colored fruits and vegetables, things like berries, things like red cabbage, but they're also in extra virgin olive oil, they give that-- - Oh yeah, yeah, yeah. - That kind of green taste, green color, and that spicy taste, dark chocolate, coffee, all packed full of polyphenols. Now, polyphenols are wonderful, they help feed our gut bacteria, but they also really help free radical damage in the skin. So antioxidants and polyphenols, they're that next extra level. So you've got your protein in, you're doing your healthy fats, you're not having your sugars or your alcohols or things because you've got that all nice and balanced, then think about where can I add polyphenols to my day? My two favourite sources of polyphenols are great quality coffee and organic dog chocolate. Oh, yeah, good things, right? Yeah, good berries. All the berries, they sound really good as well. Gosh, it doesn't sound that difficult, does it? It's really quite tasty. It's quite, it can be quite, exactly. You think about, you know, you can think about a day, you know, maybe you're having like a really nice, you know, berry smoothie in the morning and then lunch, maybe you're having chicken salad with avocado and a bunch of veggies. I always have two square, I have a herbal tea and a dark chocolate, two squares of dark chocolate after lunch. And then dinner, maybe, you know, salmon and veggies on that big baking sheet, you know, it doesn't have to be complicated. Dark chocolate contains magnesium, doesn't it? Yes, yes, so great for stress levels. Yeah, dark chocolate is a soup for your nervous system, for your stress, for your bones, for your nerves. Yeah, I, in my opinion, dark chocolate is definitely a super feed. It just sound like, so feel sorry for your body in a way if it's really not getting these things and it's got no way to manage its nervous system and no way to build its muscle and give you the hair you want. Yeah. And then, and give you that energy, you kind of, you feel sorry for the body. You think, in a way, we're abusing ourselves by being mean and eating. Yes, rubbish that we absolutely are. But it doesn't have to be, you know, as we sit here and describe these foods, it doesn't have to be about deprivation. You know, one of my favourite things is, you know, sounds the opposite. It's the opposite. Literally the nourish, the beautiful nourish. Exactly. It's all about thinking about how do I nourish myself? How do I give myself the best? You know, it's just the same as the type of petrol that we put in our car. You know, if we give ourselves that, you know, and I think the other part is, it only takes a couple of days to start to feel better. And when you do feel better, when you feel better on a consistent basis, it's pretty amazing. And I do wish people could feel that straight away, because people say to me, "How are you so disciplined?" And I go, "I'm not really disciplined. I just know how I feel when I don't eat this way or I don't know this way." You've chosen to, it serves you. Okay, so to finish off, we're going to do two things, really. Two questions. On the one hand, the question is going to be a negative one, and the other one is positive. So what would you say, you know, for the negative one, is that the biggest misconception and fake news, whatever you want to call it out there, about all this health stuff there, and then also to counteract that on the positive side, what can we take away from this conversation if you could give someone one thing to take away, just one and do it, what would that be? Okay, so the negative part, I think, is how, I think it's wonderful in society that we're talking more about pariamenopause and menopause. But I think all we hear right now is doom and gloom. So when we open up our apps, when we hear Davina McCall, God bless her, all of the things, all we hear about is how awful menopause is, how you're going to gain weight, you're going to get hot flat, all of the things. Now, that's not taking away from anyone's experience whatsoever. But when we talk about something negatively, it gets more clicks, more engagement. And yes, menopause is going to be all the menopause transition. Can be challenging, but there's so much that we can do to mitigate those challenges, and it doesn't have to be a heavy lift or complicated. So I'd say that's probably my negative. Yeah, and on the positive side, I mean, if you're not bleeding anymore, and it's all that iron, then you've got some more iron. It's so, I mean, there must be put here. So I work with, I work with Johnson and Johnson, and I work on their menopause health platform. And we did a two-day conference, and I spent it with 60 or 70 women, all of who had been through menopause. And the overarching thing was, it's really not as bad as anyone makes out. Now, again, not to take away from anyone who's having a bad experience with menopause, but just warm in to understand that there is a spectrum of experience, and there are things that we can do to help manage the symptoms. And it's also natural. And it's natural. And it's part of our evolution, so we should be. And in a lot of cultures, negative. I think it's Japan. They call it the second spring. So in a lot of cultures, it's celebrated. It's that next spring. The second spring. It's that next evolution. You know, and I'm 45, and I feel like I'm only just getting started. Yeah. So I'm with you. Yeah, I'm with you. And that was positive. That was positive as well, yeah. But one takeaway for four of you is. It only takes a couple of days to start to feel better. And it just starts with that decision of looking after yourself. And you don't have to. It's not going to be something that you are going to punish yourself through, or feel like you're making huge sacrifices, and it's going to feel awful for weeks. Couple of days of prioritising your protein, eating your veggies, drinking your water, getting some sleep, you start to feel better after a couple of days. It's been fabulous having you on. Thank you so much for filling us with you. I love being here. And I like us, I want to go into your organic healthy. Come on in. Well, organised life and just live like that. Because I can just imagine you with your lovely coffee and everything's, you know, thin and tidy and awesome in your world. Yeah, it's been amazing. And no wonder the world's and everyone else is listening to you. Because, yeah, very well. Thank you so much for having me. Thank you. Thanks for coming on. Thank you.