195_Low Carb Conversations with Matty, Stacey and Leah.mp3
5:01PM Oct 8, 2019
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Hello, and welcome to like hot conversations. I'm your host, Leah Williamson. This week on the podcast. I'm joined by Stacy and Maddie Turner from the teeth life. The chief life is a personalized nutrition company helping hundreds of people to live their best lives. Welcome Stacey and Maddie.
Thanks so much, Leah. We're excited to be here.
Yeah, thanks later, it's gonna be a cool conversation. I'm excited for this layout.
Yeah, I'm really great to have really glad to have you guys on it feels weird, because we're all in Brisbane. But we're not even in the same room together.
That's right, that will be live in these days. So it's and it's always great to have fellow podcasters on so you have a popular podcast called the chief life. So I'll link that up in the show notes for everyone. So they can jump across and have a listen to your podcast as well. Thank you. No problem. So you guys both have really interesting health journeys. Would you got? Well, whoever wants to go first, would you like to share your journey with our listeners and a little bit about how you got to where you are today?
Yeah, absolutely. Thank you. So I studied nutrition down in Sydney. And I always had a passion for food and eating in general. But the major push to study nutrition at uni was around my my dad's illness. So I grew up with him from when I was a little baby being a type one diabetic. And I was not super impressed as I became a teenager, with the information that he was receiving from I grew up in the UK, so from the dietitians and doctors there. And it just kept pushing me to think like there's got to be a different way to help people with disease with illness, through food as medicine, rather than just relying on external drugs to try and fix the problem. So with Type One Diabetes, he was always going to have to inject insulin into his body. But the information he was given was to inject as much insulin as he wanted, so he could continue eating the diet that he wanted. And so, you know, even people listening to this will probably go That doesn't sound like very stable advice on the bus. And so over the years of me exploring ways to assist my Dad, I've also come up against my own health issues along the journey and and also been able to help, I guess, thousands of people now many like through through the progression of going online with the business. So yet dad's doing much better with his health. And then I came up against a bunch, autoimmune stuff. So I got diagnosed with celiac disease, probably almost 10 years ago now. And turned out that they diagnosed me with a lactose intolerance, which is actually more likely an allergy to dairy in general, that was misdiagnosed back then. As well as some thyroid issues that have come up over the years not quite developed into autoimmune because I caught them early enough, thankfully. And GHFRMTHF gene mutation, pylori, a blood disorder, the list can go on and we want it to I think
the big thing, right? Yeah, I think the big thing to point out and so Stacy's saying this right now, but she doesn't typically actually like pull them all out. But she'll, she'll typically use it to empower her rather than use it as the victim mindset, which is where her dad came from.
Yes, yeah, I see this as a beautiful roadmap, the more diagnoses I receive on what's going on inside my body, I can use that as a tool, as it says, to empower myself to make better choices. So every food or lifestyle choice that I make is to help me reduce my symptoms so that I can feel better and live a better life. And so that's kind of where my passions are in helping me to do that. And then I live by experience, because then I can help other people. So I feel blessed with all these diagnoses, because it gives me a place to work from experience, rather than just like, Oh, I read this in a book, and you should try this. It's like, No, no, no, this actually worked for me. Let's see how it goes for you.
Yeah, that's really wonderful that you're giving back the rather than, yeah, like you're saying, having that victim kind of mindset, which a lot of people can easily come by, because it's, you know, such you've got such a lot going on there. But you don't let that kind of, you know, like, turn into negative you're using it as a positive force to help the people, which is just wonderful. Thank you. And you're about to birth a baby as well.
Eight and a half months pregnant babies kicking as we're talking.
Why you're a little bit out of breath on the podcast. Right?
Exactly. Exactly. Trying to keep up with myself.
And Maddie, you've got a great story, too. Would you mind sharing it? Yeah, definitely.
So I mean, I come from probably a little bit more of a selfish background and in regards to my journey started based around my own health issues, which kind of led me down the route. So Stace was obviously starting in her nutrition because of a dad but then found her things along the way. I came from the opposite route where I was actually like, when I was younger, I got rushed to hospital with a fluttering hot, and we didn't really think much of it until we had some scans and some blood tests done, we found out that I was within the top one percentile of Australian most obese kids. And I had high blood sugar levels and could pretty much keel over from a heart attack at any point in time if I didn't change something, which was pretty scary to hear. I was about eight or nine years old. So that's pretty scary to hear as a kid. But yeah, my parents really didn't know what to do differently. Like we we were eating what what the government recommended, like the healthy Australian diet, and then edit comments. Yeah, exactly.
Like 10 weeks a morning.
Hey, potatoes, like keeps a bread, he just sandwiches we had a fair bit of like processed meat and bits and pieces just because we want a rich family there. Like we were just trying to make make ends meet. So realistically, I think my parents said, Okay, well, we won't have ice cream from here on out. We know that to have a sugary treat of a nighttime anymore. And I think the thing that actually really helped me back then was that I was so active as a kid. Now that's not to say you can out train a bad diet, because we know definitely you cannot. But that was kind of the first thing that that really start to draw my attention towards nutrition. Later in life, I started playing in bands and weird too, I would go on tour for like two to three weeks on end. And we with tours comes alcohol and shitty eating and we would sorry about swearing. But yeah, bad bad eating. But with the eating like we would go on we pretty much have like Mac is for breakfast and then would go and we might have like tuna and rice cakes the lunch and then we you might have a burger or something for dinner like it was just eating what we could. And then we had a rule that we couldn't drink before the show. But as soon as the show finished, we were going have a heap of drinks. Now, I would spend these two is pretty much constipated the whole time, which is pretty crazy. And then at that point in time, I really didn't correlate the two things that the food was eating and the drink I was having was having such an effect on my body. It wasn't until later down life when I started doing some elimination diets, I really found out Hey, I don't respond well with gluten. And dairy isn't a great thing for me and the these different things create stress in my body and create stuff like constipation to happen, which is not a good response. And obviously, your body's very smart will always give you these these signs and symptoms to say, hey, something's going on. So that kind of started lead me down the route of checking out nutrition. But I went unfortunately down the bad route of reading magazines and doing all the fad diets which I'm excited to talk about today. But yeah, I did the bad bad fad diets, the things that are not great you like really heavily calorie restricting, which led me into like starvation mode where I'd end up binge eating every weekend because I was just looking for anything and everything I could get my hands on. Yeah, it kind of I go down to the route where I was at about 1200 calories a day, which is ridiculous because I'm a six foot one male. And yeah, so I should definitely be on like 2500 calories at least and not boys. But I read an article that said, Hey, just keep dropping by 200 calories until you start to see the results. So I just went hardcore at it and kept dropping the 200 calories to like a down to about 1200 calories a
day. K's a day as well as I think
I was doing no i think was doing six K's. Yeah, six k a day and doing whites and painting and doing all that side of things. I was like, why is it not working? So it really led me down the route of actually diving into nutrition, figuring out what nutrition is actually about not just about starving yourself and figuring out what foods are empowering to the body and what foods are causing inflammation and can be damaging to the body so you can actually create that that healthiness within your body instead.
Yeah, definitely. And it's really great that both of you have experiences in life, and you're able to now help your clients with that. Would you guys talk a little bit about what you do with the chief life?
Yeah, definitely. So the chief Life is like a health consultancy company where we help people individuals with their own nutrition. And from there, we've kind of started like, that's how it started was just in a gym, we just wanted to help people out and now local area. And so we took it online to say hey, well, we're helping people in our own gym, how about, we start to take it to other gyms around the space. And that's what really, really well. So what we started to dive into more now is going out to like workplaces and doing the whole wellness in the workplace, because what we found out is that you can't just give someone a meal plan and expect them to get great results. Because it's not just about nutrition, funnily enough, there's a lot of other things that happen in life that can create stress on your body. And that can stop you from dropping weight. And that can be the cause of you gaining weight to start with. So we started not only diving into nutrition, but diving into lifestyle as a whole pace. So from there, we've kind of built built the business up to be a really fun project for us. And it's a lot of it's really cool. It's really rewarding business to be in To be honest, because we get to see great results from individuals. But we do things like health retreats, and we see people change in the space of three days just from changing their mindset around a little bit just so bizarre what being in a space where it's almost space for them to think about themselves and take that selfish approach what they can actually achieve.
And selfish being a positive word exactly stance, this surrounded by a small group of like minded people, they've got us kind of supporting and guiding them through that process. And you know, it's really empowering, giving somebody these tangible tools that then they can take away with them to start to put into practice straight away. Definitely. And so you had a rich, you have two retreats next year, the first one's already sold out, isn't it? Yeah, yep. So that was the 14th 17th of May. And so we booked another one for September, which will be the 10th to the 13th of September. And we run those at an organic farm in the Byron hinterlands known as YV Molina. And it's just a beautiful location and really great feel, and I guess, retreat as in to take people away from their everyday life to give them the space to do this stuff, but not retreat as an escape. So we're encouraging people to come to get some time to themselves and then reemerge into the world to continue living a better life.
I think it's a really, I just want to point this out because I'm stoked on it. But all all of the night people are pretty much repeat buyers, which is crazy, like I mean, not obviously, for me that that's a really good accomplishment because it means that we've obviously got something good going on if they're going to come and then come again. I think that's great.
Yeah, it sounds like such a good mix of all different things that you guys both have going on there. It's not just about nutrition but obviously Stacey you bring a lot of mindset and meditation and yoga to it and as well as both of you bringing your background in movement as well and yet so much so much going on there and it just makes for like obviously with people coming back to it such a great retreat where they can just learn more about themselves and mix with like like minded people. So sounds like it's gonna be great fun again, so I'll link that up in the show notes for people if they're interested in the sep tember one. It's great if you even overseas right you had someone come from America last time did you?
Yeah, yeah. She is an expat from the States. She actually She's amazing. She lives all over the place. So she's currently in Ecuador, but she's done a stint in Italy this year and also in Bali. So she's a world renowned traveler, I guess but she Yeah, she's actually I didn't know this at the time when she booked to come on out our retreat, but she is actually a famous yoga teacher.
And yes, she she loved our retreat. Yeah. So Very good. Very excited to have her there. Anyone in the US thinking about traveling or New Zealand or anywhere in Australia as well, you know, you Everyone can come from all over Bombay hinterland is such a beautiful area. And September is going to be a very nice time of year down there. So, yeah. Alright, so we've got a few articles to go through today. So the first one we're looking at is called the lowdown on fad diets, Atkins, ketogenic Paleolithic and more. And it talks about how fad diets get a bad rap for being extreme and unsustainable because they encourage rapid weight loss. But is there truth in that? And then the article is questioning whether all fad diets are bad for you and goes through and assesses just those popular ones that I just mentioned. So Atkins keto paleo zone, Mediterranean and macrobiotic. Although, when I was reading that I was like macrobiotic wasn't that one from like, the 90s or something? Like Atkins? So? Um, so yeah. So then it kind of goes through all like the clock into the show notes for everyone. Seems like Mediterranean is the one that they're kind of giving the big thumbs up to.
We thought, when we read the article,
whoever wrote this must be on the Mediterranean diet.
Yeah, that's right. Mediterranean at the moment seems to be the one that most people feel safe recommending. But I was thinking like, is Mediterranean actually just like, it is just a way of living anyway? Or is it actually a diet?
And that's the thing when, because when they taught this stuff to me at uni 10 years ago, and they use the words fad diet, it was, it was very interesting, because if that is something that comes and then goes, and a lot of these things have actually been around for a while and have a fair bit of scientific evidence behind them. And I feel like there's a way that you can do these fad diets in a vertical as well. But you can also do them not very well. So you could take like, there's a common theme threaded through all of them, which is like if you're doing this properly, you're eating a good selection of proteins, carbohydrates, and fats, maybe in varying amounts. But I think of it more as a protocol, rather than a diet. I don't know how that sits with you.
Yeah, no, I actually really agree. And I feel like, like, even like the basis of some of the ones in probably all of them there. There's some great principles in them, especially like paleo and zone and Mediterranean, like, they're all just talking about eating real food. And then obviously, with keto, it's just a manipulation of the macronutrients. And some people can go down the more Atkins route, which kind of doesn't really matter too much. What used to be like, it doesn't really matter too much about the quality of the food. But for me, it's always all about the real food first. So if they can, if people apply some of these principles, they're going to be reducing a lot of their processed food intake, which I think it can only be a good thing.
Yeah, absolutely. Yes, it sounds like what you were saying with everyone's more comfortable recommending Mediterranean is because there's no portion control that goes with it. So it is a much more like I guess, free, free option for people. But if you if you're working with a health care professional, then there is that option for guidance around portion control. Because we are all unique, we do all need different amounts of food. So it is a consideration that needs
to be taken. I think the other thing that commonly comes across these different diets is lowering your inflammation within your body. Because inflammation on an acute level might not be terrible. It might be like maybe stiff joints or an injury depending on what the person is doing. But on a larger scale, that's when we start to see disease, right? So I think if we can make that the goal of long lowering your inflammation, you're going to get a lot more out of it.
Yeah, I love that as well. And a lot of people that you know, calling it the anti inflammatory diet, people are just like, Oh, no, it doesn't sound interesting, does it? But
But that is a minute. And then yeah, everyone gets excited by it.
Yeah. And then we then we call it a fad. And then we start saying, Oh, no, it's eliminating food groups, then it's going to causes trouble. But if those food groups are causing inflammation in the body, then maybe it's better to stay away from them, right? Yeah, definitely. I
do like how they gave kind of pros and cons for each of the, I'm going to call them protocols rather than bed dots. But yeah, they gave the pros and cons. So I mean, there are going to be positives, and there's going to be negatives to any situation. And more often than not the negatives, as you say, like it's eliminating food groups, whereas we've got our own opinion on that. And, but then it's also just sometimes I say, Oh, it's not sustainable. And it's like, Well, that depends on the individual and where the headset. So giving people guidance around a protocol. So for example, when people first come to us, we will set them up on a very similar diet, focusing on real food in those portions amounts. And if you look at the article, it says that, like big thumbs up, yes, these are all pros. And it says cons there aren't any. So we were pretty happy, like good article that you found. The work that we're doing, to get people started and rebalance hormones, as Maddie said, decrease inflammation and just get people back to an equilibrium where they can then from that place, understand food quality food quantity for themselves as an individual, and then move on to other ideologies of, you know, playing with the macros or going to fasting or eating intuitively, it gives people a starting point.
Yeah, and I agree with that, that starting point is really important to for a lot of people, and I'm sure many of you can agree like I, you know, I had no idea about portion control when I was going through, and trying all the various diets throughout my kind of life. And, and it's not even about portion, it's just about like, I didn't even know how much he was, and I was constantly kind of like, either under eating or overeating, or not knowing the right foods to eat. So at least a lot of these. And I you know, what did you say, protocols, therapeutic diet, give you a start being able to kind of get Yeah, bring blood sugar, sugar back on balance, help with inflammation, all those kind of good things. So
yeah, definitely, I think it is really important to know how much you're eating, like, intuitive eating is a great thing. But if you don't know what to injured intuitively go off of, I think it can be misleading, because the more you eat, the more you want to eat. So if you're just intuitively eating from the start, and all of a sudden, you're you're bigger and bigger and bigger each year, you're going to continue to get bigger and bigger because your body is going to crave more and more and more things.
It's like people giving themselves a whole pass. Yeah.
Yeah, that's right. Yeah, definitely. And I like I have this talk probably once every few weeks on the podcast about moderation. So you know, one person's moderation is completely different to another person's idea of what moderation is, based on the beliefs we've been led to believe, or whatever has happened or shaped in our lives, like that whole bio individual question. So my moderation might seem a lot different to somebody else's. So it's hard to say, balance moderation. And yet, I just think that, yeah, people
think of it as a seesaw. And it has to be 50. But realistically, I think the better way to look at it is a pie chart. And you just have your little snippet of balance. And it might be that 5% of this is what actually balances you out. And that's that's fun.
Yeah. And then so if you're someone looking at these articles, like, I was definitely, I was saying, I used to read, you know, by those kind of like young girl magazines when I was younger, because we didn't have the internet. And I've flicked straight through to the diet section and see whatever the latest diet was, and see whether I could follow that or not. And now these days, we have the internet, which is basically doing this, you can just type in diet and come up with any of these ones. How do people come? cipher with all this information being at them? And all this kind of conflicting information? What where to start and what to do?
Yeah, that's a tough question. I guess if they want support and guidance, then finding a health care practitioner is the best thing to do. Because regardless of the qualifications of the individual, you know, you might read something on the internet, you might read something in a magazine in the newspaper. And it's hard to know if these are real facts. And I think that's why we so passionate about our company, being one of those places that people can come to for that guidance for that support, and bringing together our amazing nutrition coaches that help to support us that one of them being on this call. That's right.
I shouldn't I should have kind of mentioned that in this somewhere, give it a little plug. But yeah, I am. I am a nutrition coach for the chief life as well, which is, I'm really just love you guys philosophy, which is why another reason why I want to have you on the podcast as well.
Thank you. We're excited to have you on board too. And so I think having a group of coaches that are able to help people with this stuff, you know, it's one thing to go and look online, but it's the same thing with anything that you're trying to research like during this pregnancy. I've tried to stay away from Dr. Google as much as possible, because like, how do you trust anything that you read, anyone could have written it, and anyone could pretend that they've got these qualifications. So I guess, going to companies that have tried and tested results, and you know, I'm not saying you could want option. But we've worked with thousands of people. And we've seen this protocol working. And so we want to help people to to achieve their best ALS. And
yeah, I think that's that that is that saying, live off of the shoulders of giants. So it's living living through learning through other people's mistakes. And pretty much, I think a good way to look at it is typically anyone who started a nutrition company is going to have come from some pain point themselves, typically, that's generally how it's going to be. But I think one important thing to say is, if you're just getting it from a magazine, it's not a personalized approach, which means like, unless you're doing some form of calculations, or unless you're actually figuring out your daily energy output compared to your size, and your bits and pieces that you're trying to achieve. Like, unless you're going through that, it's never going to be a personalized approach. So that's definitely something that I think is very valuable for the listener is, Hey, if you're looking for a new approach, there has to be some form of like calculations to be out to make sure that it is for you.
That's right. And at the end of the day, there is no magic pill that's going to just suddenly help you lose all that weight, or whatever the health part is for you. And I think as humans, we naturally try to search for that all the time. And we get frustrated when we can't see it working instantly. And we we do need to give some things and time. And, and I like to tell listeners that just by standing by looking at what they're eating, and whatever is, you know, processed, swapping that out for something fresh and real and whole food is a great start. And then after that, then there might be need some individualization if you have some health priorities and seeking the professional help that resonates best with you. And it might be a bit of trial and error until you find the right approach that works for you. I mean, like, I tried Weight Watchers 20 billion times when I was younger, I
kept going back. But um,
yeah, there's, there's a whole lot of, especially in the low carb world, I like to say this a lot to that there's a whole lot of different ways of approaching how you do this. And some people might sit better with higher carbs. And some people might sit better with lower carbs. And it's just not the right thing to say to people that you must eat exactly this amount this way. And that really frustrates me when I see people saying that, absolutely. And even going down more of like the women's health route that can change across a month because we have cyclical phases. Yeah, you know, you've got two weeks, you should be eating maybe higher, slightly higher carb, and then two weeks where maybe you should be eating slightly less. And then depending on what stage of life people are in, they might need to you know, somebody experienced adrenal fatigue than the diet is going to be very different to if they're pregnant, or, you know, if they're just trying or the training for an endurance event, or there's just so many different factors that come into play, that, that people are going to need, as Maddie said, are much more personalized approach. Yeah, definitely.
Okay, well, Next, we're going to look at another article still are in the, I guess it's, it's not really a fad diet anymore. Although some people try to lump it into that category. And that is intermittent fasting. Now this is something that has been around for forever, as well. And so the article is called intermittent fasting made my life easier and happier. And the article goes through a journey of a type one diabetic, enjoying the benefits of fasting as recommended by Dr. Jason form, and Dr. Jake Krishna. And just side note, I met Dr. Jake Cushman, when he was out here in Australia at low carb down under last year, and will most do for low carb down under this year in October 12. That'll be coming up. So just a little side plug there. If anyone's thinking about coming to low carb down under, it's in October on the Gold Coast. I'll link that up in the show notes. And so anyway, we're talking about fasting. Maddie, you've been trying a bit of fasting, and you've had some pretty good results with it. You want to talk us through how it worked for you?
Yeah, definitely. I think I'm being this position I'm in I'm in a stage where I know I like to be Guinea I like to trial and error a holiday of different methodologies and bits and pieces and fasting intermittent fasting was something that I really enjoyed. Going into krona types a little bit, which is like your your sleep patterns, how your circadian rhythm works. I'm of the type of person that works really well with not eating straightaway in the morning and someone who can generally like nap whenever I'd like to. That's just like a typical, I think the best way to work around the krona type is to go to the power of when quiz calm, which is Dr. Michael Bruce's page, where you can do a little quiz and it tells you which which animal you are. And based on that, typically, we can find that some people respond really well to intermittent fasting. And some people don't respond that well to intermittent fasting and
that he's a bear and bears do really well with intermittent fasting.
Yeah, so if you're a bear is a really good protocol for you to be doing. But realistically, intermittent fasting is really good for a lot of people to try all out. And what it comes down to is just reducing your eating window. works really well for me so much so that I wanted to start it as a protocol where we started up a 30 day challenge, I was like, Hey, 30 days is a snippet of someone's life, why not start a challenge where people can really give a little bit of insight into what intermittent fasting is, but showing them that it can be flexible. It's not just about having an eight hour window every single day. And that's it, we were talking about, hey, on weekends, take the time off like going be social, you don't have to skip breakfast or skip dinner with the family, it's important to maybe have this happened during the week where you're where you're eating in that short, shorter window. But it doesn't have to be a thing that happens every single day. The other thing that I did within the fasting challenge was I actually made them macro account and do a carb cycling protocol. So this, we just jumped between a high fat diet and a high carb day. But that also gave them a lot of insights into macronutrients the food that they are eating. So it was a restricted eating window, but they had to hit a certain amount of food each day was education around both sides, but nothing. So often, intermittent fasting gets sold as just skip your breakfast out, eat your lunch and dinner, and then you'll lose weight, because you're a caloric deficit, which is all well and good for a little bit of time. But I would say within a few weeks, you're gonna crash and burn, what it really comes down to is making sure you're getting all of your food and you're meant to be getting in, in that day, every single day.
Right. So it's a, the approach that you're using is talking about short term fasting really isn't it? It's my, it's maybe just like, once you become at a level where your inflammation is lower, and your blood sugar levels are more stable, you then can say skip breakfast, or whatever a meal suits you best, and then have the rest of the food that you need for the day later on in the day, when it suits you that that type of idea.
Yeah. So I mean, I do really enjoy longer fast as well, like 24 hour fast and a few day fast here and there. But that's not what what this whole protocol was about is all about intermittent fasting. So a shortened window every day, or most of the days of the week. And that works really, really well. For a lot of individuals. We saw things like why better sleep, we saw a lot of fat loss, just in general with the people who are doing it. But muscle gain, increased sleep like better quality sleep waking up actually feeling refreshed.
energy throughout the day, like sustained energy.
Yeah, I think most of all, like everyone said, of the particles, because we essentially tied together two particles of carb cycling, and then you're fasting, right? And people said, I really loved intermittent fasting, like intermittent fasting and something that I can see myself moving forward with carb cycling. It's great, but it's not maybe something I'm going to keep to 100% Yeah, exactly. Which is completely understandable.
So we had a few people that actually kept going with the intermittent fasting, but they went back to their original zone ish style meal words. Yeah. And then a few people
was thinking about even incorporating some keto into that as well, if they correct that way. Yeah. So and that protocol with father was, you wouldn't have anything just but just watch our kind of thing in the in the morning, like you wouldn't have like a bulletproof style coffee or anything like that.
Yeah. So removing anything that's going to start to trigger your metabolism. That's a lot of what Jason form Dr. Jason form actually talks about. But I mean, we allowed black tea, black coffee, and water as the three supplements and I'm sorry, three supplements, three things that they could have, or an A straight amino acids are an essential amino acid if they had that, which not many people actually have in the cupboard anyway. So they were the three or four things that we were letting people have if they wanted in their fasting window. And outside of that, we said, hey, look, if you're going to have fats, and your coffees or cream is in your coffees, that's going to be enough to take you out of your fasting window. Like let's just go hard at this for for the time that you're fasting, just work on having just these clear things. And then during your fasting window, that's when you're ready feed?
Yeah, definitely. And what about the approach where just say, I'm someone who my blood sugar is a bit just regulated? Still, I haven't got that under control, and then I go straight into a fast do you think that's a, you know, a suitable way of doing it to then kind of try and make my body regulate? Or do you prefer that the person is already kind of like on a on the zone plan or something like that first, so that they are regulated, and then going into the fast when it feels natural and right for them.
So we definitely had people from both avenues. We've had people that have worked with us for a long time and have stabilized everything using his own protocol, and then moved into their fasting. But we had also people jump on who hadn't worked with us before, and they still got a lot of benefits. And even you know, the lady that is it, the lady that wrote the article or so I think she you know, she not, she said she done whole 30 last the year before doing the intermittent fasting, but you know, you can definitely achieve great stabilization and blood sugar from doing this because you are shortening your eating window. And when you're not eating and you're fasting your body allows, you know, you get that opportunity to kind of go into a state where you can think more clearly where your your body is reserving its stores for what needs to be done. And just gets you into a really good fat burning zone.
Yeah, definitely. It's always been such a big debate kind of in the fasting world, a lot of people believe that you, you know, you should have your blood sugar regulated to make you feel much better. But then a lot of people have regulated their blood sugar that way. So it's just always interesting to see the difference. And that's all back to the bio individual again, isn't that
really Absolutely. And funnily enough, my current archetype is lion, which means that I should be eating first thing in the morning, which definitely aligns with where I am in my life right now. So I wake up hungry, and I feel the need to eat. But when I have my genetic breakdown, done, and I spoke to a geneticist, he didn't know about coroner types, because it was like a completely different doctor in a completely different situation. But he said, Actually, you would really benefit from fasting based on your DNA. Right? So, which is quite interesting,
very interesting. I also find like the days that I have higher carbohydrates is the next day, I'm typically very hungry in the morning straightaway. So I would I would commonly think, within the Australian standard die like No wonder we're always hungry. It's because we're always craving extra sugar hit Really?
Yeah, definitely. And then some people it's great for, if they've had, if they have kind of digestive issues, I know that, you know, I still have a few digestive issues. And in the morning, I like to have, I'm not like essentially fasting, but I preferred much to have a drink. And I don't I don't load up with all the cream and stuff like that, because I know it doesn't agree with me, but I might have a
Well, yeah, like a broth with a bit of ghee in it or something like that. If I can have gay or maybe get a coconut cream in it or something like that. Just an MC to oil or something, just to have a little bit of fat in it, but not overloading the fat. And then I find then that can get me right through until like lunchtime. And then I actually feel hungry and then want to eat then. Yeah,
I actually did that for a long time. That was my sort of methodology as well was just have a high fatty drink in the morning. And that also worked really well.
But now to transition to nothing. Yeah. Then black.
Yeah. Well, that's great. And there's so many great drinks out there now too. Like I just like the you know, mushrooms, the mushroom drinks. I'm finding a fantastic I like a bit of Lion's Mane or quarter steps in the morning. Yeah.
Yeah. Maybe you're looking to come a bit more ratio ratio, however you want to pronounce it as a good one for helping to resume the system.
Yeah, yeah. Yeah, I think one thing I wanted to point out about that that article is that the riser made it seem very, like you could just go and eat whatever food you wanted to eat. And Chris, you're fasting, it was fine. But then later pointed out that they eat a really clean diet. And so I feel like it's not one of those things that you have to be really clear with that that food quality and quantity is always going to be important, no matter what protocol you're doing. So at the end of the day, you do need to be be eating good quality food.
Guys, I'm interrupting this program to let you know that we have our optimal scorecard available at www dot the Chief life.com forward slash scorecard. This is where you can find out how you stack up on our Seven Pillars. This is a little lifestyle approach that we have. So life is not just about nutrition, getting results is not just about nutrition, there are other lifestyle factors that come into play. And this scorecard listed out for you get to school where you're at compared to where you want to be, it gives you a little stepping stone to get from where you are where you want to be. So head across to WWW dot the Chief live.com slash scorecard. And we look forward to seeing you loving your scores
will always win.
Yeah, definitely. I could not agree more.
All right, now we're going to change tendencies a little bit in a different area of health and well being and that is about nature. So this article to study Actually, it's two hours a week is a key dose for nature for health and well being so this study found that people who spend at least 120 minutes in nature a week are significantly more likely to report good health and higher psychological well being than those who don't visit nature at all during an average week. However, no such benefits were found for people who visited natural settings such as town parks, woodlands, country parks and beaches for less than 120 minutes a week. And they studied 20,000 people, England, and it didn't matter whether the 120 minutes was achieved in a single visit, or over several shorter visits. It also found the 120 minute threshold apply to both men and women to older and younger adults across different occupational and ethnic groups among those living in both rich and poor areas. And even among people with long term illnesses or disability. So basically, hundred and 20 minutes a week, no matter who you are, is going to in nature is going to be great for you basically.
So we 100% agree with getting out in nature, more nature, definitely as going to be so good for people. It seems like a very specific number, like what if it's 119 minutes. But obviously just getting more time in nature is the goal. And so yeah, I mean, if they spread that two hours across awake, then as long as the heating, you know, 20 ish minutes a day, then they're going to hit that that two hours. And that's not really much to ask, you know, we often say to people go and eat your lunch out in the park. And so that's 20 to 30 minutes a day, on your weekdays when you're at work. So you're getting outside in nature, you don't have to go find the article really like pushes that you don't have to go out to the bush. Well, yeah, sorry, I should say woods and forests or something. Which I love the fact that it was done in the UK because, you know, even then, like encouraging people to get outside the weather is not as great growing up in the UK. I know like the weather is not as great there as it is here. So Ozzy's that are listening to this, you've got no excuse, get out, get outside as often as you can, even if it's into your own garden to have your morning cover. You know, even if you set up your own, like trees and plants around, if you've got a balcony, just making sure that you're surrounded by greenery, getting out barefoot on the grass on the sand, like just making sure that you're getting into vitamin D into the sunshine and all of those things are going to have massive health benefits for you. doesn't go penny. And it's Yeah, really joyful.
Yeah, definitely. I've I get if I've been inside too much. I'm like, I just have to get outside. And every so often, I'll be like, right kids get your shoes, we're going for bush walk, and we're lucky we live just near some bush land. So we can go whenever we need to. But you can I can actually just really feel it when the tension I guess is building up and I just need some tree time I call it
phrase right? Like, go get up close and personal. And yeah, get some of their energy for sure.
Yeah, there's two things that really level my head out after like a very, very hectic week, if I can get myself to the beach and go for a surf or I actually go out and do a little bit of bow hunting. So going out in the bush is just like those two things. If I can do either one of those, I can come back and just be so much happier and so much clearer in my thoughts. Because you I would think actually, because it's time that you're away from everything else that you don't take electronics out with you in the in the water. You don't take them out in the bush with you and you doing those things. So it's time away from listening to anything, it's actually time with yourself, which is probably something that is very rare these days as well,
which is the definition of meditation. Yeah, definitely. And that was something I was going to ask. I said, I was thinking, do you think that because I spend 100? Like that 120 minutes just disconnecting even just add benefit goes a long way as well. Yeah, definitely, I think it's a disconnecting of the outside world to connect more with yourself. So that then when you go back into work or back into life or back into conversations with your loved ones, you're much more tuned into yourself. And you can come from a place of clarity and confidence rather than feeling like you're being pulled in 50 million different directions.
Yeah, and you don't have to go hard while you're out there either. It's just even just sitting enjoying and listening. You don't have to, like I know a lot of people just kind of like the sort of all have to go for a walk or, or whatever it might be too though. But just even just going and like I know now local little faster. There's heaps of rocks and the kids and I have this rock we call the meditation rock. So we just go and sit on the rock.
Setting up a Zen space in your garden, we're lucky enough to have a beautiful garden at the back of our house. And I've just set up a little sofa next to our veggie patch. And I just sit there and I just take it all in. It doesn't even have to be that you know having to go somewhere if you can set something up at home.
Sounds so nice. So yeah, this is definitely I important aspect of health. So not just all about nutrition, but also thinking about sunshine and nature and disconnecting. And then movement is obviously another one as well. And I've got this next article is about fitness myths you need to stop buying into but one, one of them I want to talk which isn't quite on there is about a lot of people feel that because they've got their nutrition, right, and they're losing weight that they don't need to do any movement. How do you guys feel about that?
I feel like that situational dependent. You guys definitely can lean up or achieve health related goals without doing dedicated exercise. And a beautiful example I like to share on this is about my mom. And she is totally fine with me sharing this because she's very happy with what the outcome was. But she had to have a tumor removed from her ear any a few years ago now. And so we talked about like in her recovery, that was really important. She was on top of her nutrition because she wasn't going to be able to exercise. And so she followed one of our meal plans for a couple of months. And she dropped two dress sizes and there was no exercise happening. And it was healthy loss. And you know, she recovered really quickly from her surgery because she was dialed into nutrition. And she felt the best she'd felt in ages because she had focused so much on her food, and wasn't even worried about the movement side of things. So that's, I guess, a very specific example. But abs are essentially made in the kitchen. One of those throwaway quotes that people put out there yet. So food is definitely the first step. And often when people come to us, they want to do it all. And it's great that they're motivated, you know, they haven't done anything for years, and they want to get on top of their food they want to get on top of their exercise. But I actually encourage those people to kind of slow down a bit because otherwise it's too much in one go. Let's maybe start with your food, because you will see faster results with that. And then once you're feeling like you're on top of your food, then maybe start tackling the exercise side of things.
Yeah, I think I think keeping your body functional is a big thing. Making sure like you see it a lot in the old people when they move to a retirement home how quickly they decrease like how quickly they go down he'll legendary I like everything just goes backwards for them. Because they no longer have the function of walking up and down stairs, they no longer have the function of being out in the yard and doing their bits and pieces like
get out of a chair on there.
Yeah, if you look at any of the blues on, which is the areas in the world where people typically live over 100 they all like they're all like farmers and bits and they they're always out there always doing things I always have like their own little chores that have to get through each day. So movement doesn't necessarily have to be going to the gym. movement can be things like dancing or gardening or walking the dog like it doesn't have to be Yeah, exactly. It doesn't have to be that you go to the gym and lift weights every single day.
Yeah, definitely. I think a lot of people have that in their mind, isn't it? They need to do something. And then they are like, Oh, I have to go out and join the gym and do all these things. But just keeping just moving. Yeah, just because we do sit for so long on for you know, so many hours a day, just even if it's just kind of like, I don't know, yeah, dancing, like you said, or just shaking it out or Yeah.
And even that language, sorry, even that language around, like I have to go to the gym, they're not enjoying it. And we I always recommend doing some sort of movement or exercise that people actually find joy in. Because when you're doing something that you don't enjoy, you're ending up releasing negative hormones, and it's actually becoming a punishment and a negative outcome. Whereas if you find exercise that you enjoy, then it's going to get you to your results faster, and give you better quality of life and longevity too. Because you're releasing all the positive happy hormones.
Yeah, even something as simple as to any your desk every day, that can be enough just to not decide that that's going to be your yo QL endo, but that's enough to add extra calories on to what you've learned and what you've used with him day.
Well, now we know what to do. You need to find two hours every week and go and walk around the garden. So
I think a good thing to say just there and not not thinking of as the two hour block think of is how can I get 10 minutes right now?
Yeah, that's that is a great plan. Yeah, just small chunks of it. Yeah. Yeah. And if the thought of going to a gym like me, like I met, I find really funny because I'm such an extroverted person. I love being around people, but I hate going to the gym. And you know, that doesn't bring joy to me that actually brings stress, it's like, how am I gonna find a POC, and when I get in there, I'm going to get the machine that I want. And so to me, it's just kind of like I have to eliminate my any thoughts about going into the gym because I get pre gym anxiety. So I so I am just I love lifting weights, though. So we just have like a little home setup here that I can do. So there's always ways around and finding what you love. And for me, it's definitely going for walks in our local forest is great.
Yeah, Michelle, and I think that becomes quite cyclical as well, in terms of where people are at in life. Like for the last 10 years, I've loved CrossFit and been fully immersed into it. And it's brought me a lot of joy and passion. And then now I'm slowing down a little bit to go into motherhood and yoga is my passion and my calling. So I think it's just paying attention to what makes you happy and what doesn't and then being open to trying new things. Yeah, definitely.
Okay, so what about these me? Here? We're going to debunk these. So do you need a protein shake to build?
No, you do not. So I mean, this comes down to protein is protein, a protein shake is just extra protein. But unfortunately, sometimes they have a lot of different additives into them. Sometimes, like depending on the person, they might find that having a whey protein shake is actually what causes bloating in their system because of the dairy. So protein shakes are great, they are a great supplement, but they are a supplement at the end of the day. And realistically, you can get this just from eating food, like you could have an egg or you could have some steak or if you're a plant based person, you could get it from something like your tofu or beans. Yeah, like there's definitely other ways to get it other than just having protein shakes.
And I think it's making sure that people aren't misunderstanding this, like it's okay to have a good quality protein powder as part of a well balanced diet, like people will see a well balanced protocol, people will see that we recommend certain protein powders in some of our meals and some of our snacks. But this is to make life easier, eating good quality food and getting a variety across the board so that they are getting a lot of micro and macro nutrients. But we're not just saying, you know, if you want to gain muscle, you have to have a protein shake every day. Yeah,
yeah, that definitely makes sense. Okay, what about AB workouts will give you abs, give you ABS muscle that's not even written very well.
mistakes in that one, I believe. But, ya know, this is once again, like ABS a night in the kitchen. This is something this is touched on before like, if you want to everyone has ABS at the end of the day, he's just whether you lean enough or not to see them. And unfortunately, some people have to get a lot leaner than others to even be able to see abs, which is kind of crazy. But like some people might not start to see ABS until their II percent body fat, whereas other people will start seeing the one that say 15% body fat.
And I'm going to go from the mindset perspective of why do you feel the need to see you abdominal muscles. If you're it, that's a very aesthetic driven goal. So if your blood markers are all good, if you're in the healthy weight range, if you're feeling well and happy and joyful in your life, these are all more important than whether you have a six pack. And as a byproduct of chasing those other goals, you might end up seeing your six pack, but that shouldn't be the driver. So I guess that's just me kind of putting a little bit of a holistic spin on it. Yeah, no, I like that. But at the same time, something that CrossFit taught me is that yet crunchy type movements aren't going to help build abdominal muscles. Doing functional movement that stabilizes your entire core will help to build the strength around your midsection, which makes it more functional. Rather than just doing 100 sit ups a day. If you're doing things like squats, deadlifts, press, and you know, doing a variety of different functional movements, that's going to keep you healthy for a long time so that when you are 80 years old, you can still stand up out of a chair on your own, you can wipe your increases, those sorts of things.
Yeah, I think a strong midline is it's almost a misunderstood pace. And a lot of people think you have to do lots of ABS to be able to be strong in the midline. So they'll say we have to do 100 crunches today, whereas what you might be better doing is five heavy crunches instead. Yeah, exactly. Like so many people think of it as high rep stuff, but it's just like any other muscle. If we can do strength stuff, as well as hypertrophy and hypertrophy stuff with it, you're going to get a lot more results from it.
Yeah, that's makes sense. Definitely. Okay, so I am showing my age here, because I was old enough in the 90s. To believe that cardio was the only way to lose weight, is it?
Definitely not. So, cardio, if we look at it as a pace, it actually creates cortisol in the body. Which is kind of crazy, because we have led to believe you have to do a whole heap of cardio to be out to lose any sort of body fat. But what is also stressful, yeah, stress hormone that actually promotes having more body fat, like around the midline in particular. So a lot of people will go into days and days of cardio in the gym, not realize that they're increasing their cortisol in their body and then come in and say, Well, why can't I lose this, like stubborn layer of fat, I work my ass off in the gym. And realistically, this can be down to like, if you can do things more so focused around nutrition, folks around some actual building your lean muscle from doing some form of whites exercising, we can see a lot a little bit of a result from that.
Yeah, definitely. Okay, so what about squats are the most effective building exercise.
So again, a very aesthetically driven goal, I don't know. From this perspective, but squats are amazing at building strength through your gluteus but also through your posterior chain, so all the muscles on the backside of your body. And I agree with the article in the accessory exercises and other functional leg exercises are going to be important. So deadlifts, lunges, they were fed a fire hydrant. So that's where you're on all fours. And he looked at one leg, kind of like a dog putting on a fire hydrant, which we have here. But just to give you the visual, they're having a variety, same without food, and we're getting a variety, then it's going to be really good for us and we're getting a variety of but exercises, then it's going to help our booty to grow, if that's your goal. But it's going to give you the strength and the functionality that is more beneficial as well.
I want to point out really quickly that all of the best squatters actually have the biggest bombs.
So if you've got relation,
yeah, if you've got someone who has a strong bomb, like strong glutes, that typically going to be a good squad. Ah,
yeah. And as a genetic partner to
I am the best squatter.
Okay, and then the last one they've got here is you can't turn fat into muscle.
Agree? Yeah, there's no, there's no magic one that can be waived to just switch that weight into other ways. They're different items in the body. Yeah, they're very different structures within the body. But if you're doing things that we're talking about, of, you know, eating a cleaner, real food diet, doing more weight training, mixed in with some metabolic type stuff, which is like guess what people call cardio. And then you're going to see a decrease in fat and an increase in muscle. So it's not actually that you're trading. It's not like once magically converting into the other, but there will be a ratio change of the composition within your body.
Yeah, when I read that, I was like, did we always think that
people actually believe in real thing, and I guess it is like, when, you know, because I used to have a much bigger focus on weight. So when I see my one on one clients is like, Okay, I'm going to weigh you. And they probably weighed themselves every single day since I've last seen them. And there's been multiple weighing through the day. And they think if they cut their hair, it's going to make a difference to them. Right? It's like doing those things doesn't affect your muscle to fat ratio. And that's where I started, like, when the lady said to me, I got my hair cut, so I'd be lighter. I was like, okay, we're missing the point here, like, need to change the focus. Let's get away from the number on the scales and, and yeah, change the focus to how you feel and your wellness level.
Yeah, it can be so damaging. And I think a good example of that is I changed my diet and change my body fat percentage by 3% body fat difference yet I still wait actually an end wine, I think 500 grams more. So it just goes to show like that. Why on the scales is nothing like it shouldn't even be looked into that much. What you really want to focus on is like, body fat percentage through a deck scan or hip and waist measurements.
Yeah. And how you feel obviously you Hell yeah. Yeah, of course. Always a huge one as well. Definitely. Yeah. Well, this has been so fun. I love chatting with you guys. Is there anything besides you know, birthing the baby and, you know, welcoming parenthood that the chief life is getting into next?
Yeah, we've got a lot going on. Because we've got a whole awesome team on with us a whole new team, which is really exciting. We've got a lot of new different things happening in the background. But one thing that's about to start is a therapeutic program, which is pretty much an autoimmune protocol that we're really trying to go on to so helping individuals who have suffered and who continue to suffer. They're really tried darlin, hey, like, if you've got a moto is like, this is something that we can really look into and having a weekly check in call with a coach to make sure like a half hour weekly check in call. It's like having a console every single week to make sure that everything that you're doing is correct and helpful for you. And working around maybe some of the the mindset things, not only the nutritional stuff. So that's really exciting. Something that we've had in the like we've had it out for a while now is Stacey's book. Do you want talk about that for six days?
Yeah, absolutely. So I wrote a book that's as I guess, a pocket book. So a short read only takes a few hours. And it gives people the golden nuggets that I've kind of accumulated from helping people over the last 10 years since I graduated as a dietitian and giving people a protocol that they can follow on their own. So it can be done over four weeks, it can be done over four months, or even longer. But it's kind of an activity book that allows people to kind of work their way through of learning the basics, and then putting them into practice. Because I'm all about tangible tools and protein practices and just taking action and getting we allowed to swear,
Kevin might bleep it out.
getting stuff done. stuff done. Yeah. Making sure that once you've got the information, you can't unknown information, and then doing something with that information. So this was my way of trying to get this information that we're putting through our online platforms and our retreats into a book that hopefully we can get into as many people's homes as possible to start the conversation.
Yeah, definitely. Well, I'll link that up in the show notes as well. So people can check that out, as along with all the other links that I've been discussing. And if you want to work with one of the chief life nutrition coach, I'm sure like, if you want to work with me, you could just put in the notes section you have Leah. And yeah, and then it'd be great. Like, I just you guys have such a great philosophy, so much in line with everything that I believe in, and that the real foot, just spreading that real food message to everyone. So thanks so much for coming on the podcast today.
Thank you so much for having
us. Yes, it's been awesome.
That's great. Well, that's the end of today's episode. I'd like to thank our guests, Stacey and Maddie Turner from the chief life and little Bob in the tummy. We've been brought to you by the nutritional therapy Association, please visit them at ww nutritional therapy.com. Our theme music is created by Andrew Bowden, and production services by Kevin Kennedy Spain of disk of light media. Have a great week everyone.
Visit the Chief life.com for all of your nutrition coaching needs, your own personalized meal plan, as well as how you can get involved with one of our seven pillar retreats.