November 23, 2023 • 25 mins
Send me a text if you liked this episode.
It's coming to the end of the year, Thanks Giving, Christmas, New Year celebrations, holiday seasons .... So: when is the best time to start a health program?
In this episode, I share valuable insights on establishing an individualized roadmap for vitality and focusing on personal health.
I discuss the importance of understanding one's unique biochemistry, debunking the idea of a one-size-fits-all diet.
Allow me to highlight the significance of nourishing the body with nutrient-dense foods, making peace with what works for each individual.
I also emphasise the role of self-care, balancing blood sugar, and optimizing hormones for long-term health.
The information shared in this podcast does not substitute working with your primary health care provider; it is general in nature and not considered personalised advice.
Visit us online for more information or if you wish to work with Dr Holland.
thehollandclinic.com
For your daily dose of women's health related info and ideas on how to gracefully live through health and wellbeing transitions your body experiences, visit our Instagram
instagram.com/thehollandclinic
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Dr Kirstey Holland (00:01):
Hello, beautiful.
I've been getting lots of, um,questions in my DMs lately
about, um, Dr.
Holland.
Can I possibly bring my healthonline during the holiday
season?
You know, can I start to focuson my vitality?
Can I start somewhere, you know,or do I really need to wait
(00:22):
until January or February oncethe, you know, debauchery is
over, once the gluttony is over?
Now, The answer is yes and yes.
And absolutely yes, you can.
You can always make microchanges to improve and focus on
your vitality, right?
(00:43):
There is never a good time to doit.
There is never a good time to doit.
But I'm here to tell you thatwhat I teach is not a diet.
So as a recovering food addictor a recovered food addict, I
think once a food addict, Ithink once an addict of any
kind, I think we can honestlysay.
That we know how to selfmedicate with food, um, or
(01:05):
booze, you know, and you know,no judgment, no judgment at all
towards myself, towards anyoneelse, no shame, you know, human
beings are just trying to mostof the time move away from pain
and towards pleasure.
And how can you blame somebodyfor that?
Right.
So in terms of your vitality andin terms of bringing your
(01:26):
vitality online and focusing onyour health.
You really do need to learn toestablish a roadmap that focuses
on and supports yourindividualized biochemistry.
So there is no one diet that,no, there's no one size fits
all, we know that by now.
If anybody is still spruikingthat, please.
(01:47):
You know, run, don't walk.
Um, there's no one size fitsall.
So you really need to learn, um,to individualize what works for
you.
You know, for example, somepeople thrive on chickpeas,
whereas chickpeas are not goodfor me at all.
You know, they make me bloat,and they make me tired, and, you
know, gluten's not great for meeither, and funnily enough,
green apples aren't either.
(02:08):
And then there's some peoplethat can absolutely handle green
apples no problem whatsoever.
So, You know, if you're confusedabout food, if you don't know
what to eat, you need to startto learn to establish this
beautiful individualizedprecision medicine roadmap based
on your individualized bodytype, based on your hormonal
picture, based on yourlifestyle, based on your output,
(02:31):
based on what you want fromyourself, you know, so if you're
an office worker and you'resitting down eight hours a day,
your food needs to look verydifferent to somebody who is an
elite athlete.
Um, or a, you know, uh, Pilatesinstructor who's, you know, in,
in Pilates classes all day long.
Um, she needs way more proteinmuscle synthesis.
(02:51):
Well, in actual fact, you coulddebate that fact too because,
you know, if you're an officeworker, you really do need to be
focusing on your protein musclesynthesis.
You know, you need to bebuilding protein.
In order to be as vital as youpossibly can be.
So I'm here to tell you that ittakes a while to establish your
personalized road map.
And there's never a good time tostart.
(03:12):
There's always going to be, interms of the fact that, you
know, Oh, I've got a weddingcoming up, or I've got a
birthday coming up, or it'sChristmas, or it's Easter.
You can absolutely navigatenormal life in an 80 20 way.
And bring your vitality and yourhealth online.
Now that I have established mypersonalized, individualized
roadmap, I'm no longer obese, Ino longer am addicted to food
(03:36):
like substances, I canabsolutely name them out and I
can tell you my trouble foods.
And I'll get onto trouble foodsand trouble places in a moment,
as well as trouble people.
You know, people that areaddicted to food have issues
with people, places, and foodgroups.
But I'll get into that in amoment.
So, you can absolutely bring itonline.
So, I'll give you, I'll give youa perfect example.
(03:58):
So, inside of my program, I havethis incredible power cuppa that
I use as a tool.
Every single morning I have acoffee, but I would never have a
coffee on its own.
It doesn't suit my biochemistry.
It doesn't suit my cortisollevels.
I come from a group of women,and we know how to produce the
stress hormone, baby.
We absolutely do.
(04:19):
The majority of us, and, youknow, in my family lineage,
Women have been abused andthey've been beaten and we come
from a traumatic circumstances.
So we absolutely know how toproduce stress hormone.
So first thing in the morning,um, my cortisol awakening
response comes up and I reallywant to support my adrenals and
(04:39):
nourish them.
So I start my day with a coffee,but it's always got fat and
fiber in it.
And sometimes it has protein init too.
Now, I know if you've never everadded fat or fiber or protein to
your coffee, it may soundcompletely ridiculous and it may
sound like, what?
Don't touch my coffee.
I don't want my coffee tochange.
I can tell you that I haveresearched this so beautifully
(05:03):
and so well.
I have found incredible fiberand incredible fat and
absolutely incredible proteinthat mixes into my coffee that
makes it taste absolutelydelicious.
Even if you're somebody thatwants to give away dairy because
it's spiking insulin or causinginflammation in your system,
particularly if you're a womanwith PCOS or endometriosis, you
(05:24):
really should be looking atcutting down your dairy or
moving to A2.
You can absolutely have agorgeous, thick, fluffy, creamy
coffee without it deleteriouslyimpacting your hormones.
So if you start your day with apower cuppa, you are honestly
not hungry.
You're satiated and the messagethat you're sending to your
brain is that you need to be ina fat burn as opposed to a fat
(05:47):
store state.
So your body starts to accessketones.
Once you are accessing ketones,you are on fire.
Your energy levels areincredible.
And if you have any additionaladiposity to lose or any belly
fat that starts to just meltaway and disappear from around
the middle and the tuck shoparms and the back and the
thighs.
(06:07):
And then if you have a gorgeousprotein rich meal, you know,
something like the rainboweating three cups of green leafy
vegetables, one cup of color andtwo cups of high quality and 200
grams of high quality protein,or.
One gram of net protein perkilogram of body weight or ideal
body weight, depending on yourcircumstances and the outcome
(06:28):
you're trying to achieve.
If you need to go out for aChristmas lunch or Christmas
dinner, there's so many tips andtricks that we can put into
place to ensure that that onemeal or that one cocktail is not
going to.
Railroad your efforts or theoutcomes that you're trying to
achieve.
It is absolutely possible tohave a beautiful, you know, and
(06:49):
I don't even like using theword, but just to convey, um,
the information, you know, it'sabsolutely possible to have a
beautiful cheat meal and eataccording to the power of your
plate.
Starting every single meal witha beautiful salad, you know, or
eating your veggies first.
Then eating your gorgeousprotein and your fat and having
your carbohydrates or yourchippies last.
(07:11):
So, for example, if you go outand you have a steak, let's say,
right?
Start with a salad.
Then eat the steak and the fatand then have your chips last
because what that does is itslows down the absorption of the
sugars in your system.
It doesn't spike your bloodglucose and it doesn't spike
your insulin.
It doesn't get you into aninsulin resistant state, which
is a fat store as opposed to afat burn state.
(07:34):
Your diet should not have aspecial name.
You know, you should not have aspecial fancy name for your
diet.
I do not teach and do notadvocate for any particular
diet, right?
I use a blend of the bestquality research for
perimenopausal women.
The research is coming in.
talking about the Mediterraneanand the longevity diets.
(07:55):
It has the most powerfulresearch with regards to
longevity and perimenopausalhormones.
There's no special named dietthat you should be, that you
should be on.
You should be on a beautifulroadmap and you should make
peace with the foods that treatyou well and support your
personal individualizedbiochemistry.
(08:15):
And you should learn how to eatyour three meals a day or your
two meals a day.
But especially over the age of35, implementing some time
restricted eating and someintermittent fasting so that
your gastrointestinal tract canheal, seal, and repair itself.
If we are eating all the time,we are consistently spiking
(08:36):
blood glucose, we areconsistently increasing
inflammation, and it doesn't dous any good.
It doesn't do our brains anygood, it doesn't do our bodies
any good, it doesn't do ourminds any good.
Your gastrointestinal tract,your brain, your body.
It needs time to repair.
It needs a significant amount oftime where it is not focused on
metabolizing, transforming, andtransporting your food.
(08:59):
So, firstly, we need to makepeace with food.
We need to make sure that wehave a nutrient dense, rich
blood supply so that we aregetting in all of the macro and
the micro nutrients that we needon an individualized precision
basis, right?
You need to know which foodsnurture and nourish you and make
you feel like a million bucks.
(09:21):
And then you also need to knowthe foods that don't necessarily
do that.
And I like to call themsometimes foods like let's not
vilify food.
We're so lucky in these firstworld countries where we have.
Ample food.
The problem is, is that we'reovernourished, really, and often
by the wrong things.
And essentially to take care ofyourself in a beautiful way, you
(09:43):
really need to ignore massmarketing, you know, have a,
have, have a break, have aKitKat, you know, and if you
drink Coca Cola, you're going tobe happy and have lots of
friends, you know, and lots of,lots of big pharma and lots of
big food encourage us to eatfood like substances, your body,
your biochemistry, your brainand your hormones and your
neurotransmitters are not goingto come online if you're feeding
(10:06):
yourself.
Or your children for thatmatter.
Food like substances.
If you're eating out of a box orout of a packet, please, I
implore you to eat nature'sfood.
If you cannot recognize what theingredient is, or what it does,
or if there's a number involved,please don't eat it.
Eat things that you canrecognize, because if you can
recognize them, you canpronounce them, you know what
(10:28):
they are, your biochemistry cantoo, so if you start your day,
you know, with a power cuppa,even if you don't start a power,
if you don't start your day witha power cuppa, and you don't use
that as your tool, if you startyour day with a beautiful amount
of protein, fat, and fiber,according to your individualized
biochemistry and you follow thatprocess and that program
throughout the day, you've madepeace with the foods that
(10:50):
nourish and nurture your body.
You know exactly how to eatexactly when to eat and exactly
what to eat to make sure thatyour energy levels come online
so that you're supporting yourmitochondria, you're supporting
your microbiome and you'resupporting your hormones and
your health.
You do not need.
to worry about Christmas.
You do not need to worry aboutEaster.
(11:12):
You can absolutely have a treat.
You can absolutely havesometimes foods in an 80 20
ratio.
As long as 80 percent of thetime you're giving your body a
break, implementing intermittentfasting and power cuppers over
the holiday periods areunbelievably powerful to
maintain your weight or stillsignificantly shift that weight
(11:33):
if needs be.
Without having to restrict.
So please, if somebody is tryingto put you on a diet...
You know, if it's Optifast orPaleo or Keto or, you know,
whatever it is, the, thepharmacy lemon diet, this, that,
or the other.
One of the main reasons forweight loss resistance or the yo
yo dieting is because women putthemselves through these periods
(11:57):
of restriction that they cannotmaintain.
You aren't, if you arerestricting and you are hungry,
you're not eating properly.
Right?
And if you're not nourishing andnurturing your body and your
microbiome and your hormones,you're not going to be
functioning optimally.
And then if yourgastrointestinal tract is
dysbiotic or it's full of toxinsand it needs a bit of a clean
(12:20):
out, you've got to start there.
So if you want weight loss thatis sustainable, And if you are
experiencing weight lossresistance, you have to start in
the gastrointestinal tract.
You need to heal, seal, andrepair your gastrointestinal
tract.
You need to bring yourmetabolism back online.
And then you need to feed yourindividualized biochemistry body
(12:42):
and brain the foods that itneeds.
Your individualized biochemistrybody and brain.
Appropriate for your age,appropriate for your activity
levels, appropriate for yourlife and your lifestyle.
And you don't have to eat.
A diet that is different to, orfoods that are different to the
foods that your family areeating.
(13:02):
I cook according to myindividualized food protocol.
I have salads on the table everynight.
I have vegetables on the tableevery night.
I have high quality protein onthe table every night.
And yes, because I'm aperimenopausal woman, and I do
have a, um, an inclinationtowards thyropause, andropause,
insulin resistance, and highblood glucose levels.
(13:25):
I do not take in as muchprocessed carbohydrates as I
once could, right, because itdoesn't support my body.
But it doesn't mean I don't putthe pasta and the rice on the
table for my 17 year old teenageboy who absolutely needs that
stuff.
You know, gosh, theirmetabolisms are going a hundred
thousand miles a minute.
What I would do to have themetabolism of a 17 year old boy,
(13:48):
unbelievable.
Unbelievable.
So it's not like you have tocook some special food or, you
know, have a special foodprotocol that, you know, so
you're cooking separate mealsfor the family.
No.
And I'm here to tell you that somany of the women in my clinic
have actually reported thattheir kids moods and their
skins, particularly theteenagers, My son has
(14:08):
unbelievable skin.
He has never had an issue withacne.
And um, yeah, he gets enough, hegets enough macro micro
nutrients.
He gets all of these greens, hegets all of these reds, he gets
the rainbow and high qualityprotein as well as the
carbohydrates he needs.
And I cook and support my bodyaccording to my individualized
food protocol.
(14:28):
And I'm here to tell you that ifyou're hungry, angry, lonely,
tired, exhausted, other, andyou're using food as medicine,
You really need to stop andpause and nurture yourself.
And the question that you needto ask too is What is eating me?
If you are using food asmedicine, if you are using food
(14:51):
to numb, there's an emotion thatneeds to be addressed.
And if you're exhausted, ifyou're going for the choccy, or
if you're going for the fifthcup of coffee that day, and
you're absolutely smashed,perhaps it's time to support
your microbiome.
Perhaps it's time to supportyour mitochondria.
You know, perimenopausal womenafter the age of 35, We have a
(15:11):
significant drop in co-enzyme Q10 or ubiquinol, which is the
gold standard fuel for ourmitochondria.
No wonder we're exhausted.
We've got thyroid pores, we'vegot an, we've got, uh, adrenal
pores, and we're having thisincredible transition, right?
So it can be an extremelychallenging time because it is a
time of transition, but it isalso a beautiful invitation.
(15:35):
It is an invitation to take careof yourself like you never have
before.
Please establish.
Strong personal boundaries andthe highest levels of self care
that you have ever, ever had.
You need to ensure that you arenot heading towards insulin
resistance, prediabetes type 2,subclinical hypothyroidism, you
(15:57):
know, What is it called?
Metabolic syndrome or syndromeX, which is where we are stuck
in a fat store as opposed to afat burn state.
We have to get out of that stateso that we can access our energy
from our food and we can fuelour bodies and our brains in
order to feel vital, in order tofeel cool, calm, collected.
(16:18):
Not be snappy, not have aggro,not have rage so that we can
nourish our adrenals, nourishour thyroids, nourish our guts,
nourish our brains and nourishour bodies.
If you need to know how, if youdon't know where to start, I'm
here to tell you that youabsolutely can do it in
November, December, January,February, March, April, May,
(16:38):
June, July, August, September,October.
It doesn't matter what month youstart.
It is about.
bringing that body literacyonline.
It's about understanding yourbody, understanding your
individualized needs.
It is about understanding how toimplement your personalized food
protocol so that you can wake upin the morning, jump out of bed.
(17:02):
Get to that exercise class at 5a.
m.
You know, be at the desk at 8.
Smash out the work that, youknow, drives you, lights you up,
helps you change that world,helps you contribute.
You know, when the kids throwthings at you, you've got that
beautiful adaptogenic capacity.
You're able to adapt to stress.
You know, when stress comes atyou, you've got a high
(17:22):
adaptogenic capacity.
So, you know, it doesn't derailyou or, you know, Set you off
course for the entire day.
You just adapt to it quickly.
You adjust, you make the changethat's needed and you get on
with it and you are actuallycomfortable in your own skin and
you like your own company andyou like yourself and you love
(17:44):
and nurture.
And like the woman that you seein the mirror, it is absolutely
possible, but it is absolutelyimperative to take very, very,
very good care of yourself.
If you're eating food likesubstances to get through, if
you're smashing the chocolate attwo or three o'clock in the
afternoon, if you're wakingbetween, You know, one and three
(18:05):
a.
m.
You've got a blood sugar issue.
We need to balance your bloodsugar.
We need to keep that stable.
Once we've balanced the bloodsugar, you have a stability in
your mood, in your mind, in yourbrain.
When you're sleeping through thenight, you can have the most
incredible day.
And when you have the mostincredible day, you contribute
in a way that you're proud of.
(18:26):
Right?
You don't have to drag yourselfaround, feeling smashed, not be
able to get through the day,feeling overwhelmed.
It doesn't need to be that way.
Your body is a self healingmechanism, and the beauty about
that is it is not broken.
As a recovered food addict, Ican tell you that I was obese, I
had cystic acne, I was diagnosedwith polycystic ovarian
(18:47):
syndrome, chronic fatiguesyndrome, Hashimoto's
thyroiditis, which is anautoimmune condition.
I was told that unless I went onthe oral contraceptive pill and
took extremely dangerous weightload drugs that don't work, by
the way, The research has nowshown that I had high
cholesterol because my thyroidwasn't online.
If you have high cholesterol andlow ferritin levels, your
(19:09):
thyroid is not optimized.
If you have high cholesterol andyou do not understand why,
because you're not eating badfat, you're not smashing the
cheese and your cholesterol isjust high, it could potentially
be neuroprotective.
It could actually be good foryou unless your LDL is higher
than your HDL.
We need to reverse that ratiofor you with good fats.
(19:31):
You need to be cooking your foodin butter or ghee or olive oil
or MCT oil to bring your bodyback online.
PUFAs, polyunsaturated fats, areone of the worst toxins that you
could put into your body becausewhat happens with bad fats is
that they line every single cellin your body.
Every single cell in your bodyhas a phospholipid bilayer.
(19:55):
It's a fat water layer and it isin charge of the communication,
the cellular communicationwithin your body.
If they are surrounded by badfats, you are in trouble and you
are inflamed.
Inflammation is an absolutekiller.
If you're puffy, if you'reexhausted, if your rings don't
fit you anymore, if you havecankles, if your socks leave
(20:17):
lines on your legs.
If you're bloated, if you have,you know, diarrhea one day and
constipation the next, we needto bring your gastrointestinal
tract and your microbiome backonline so that your kidneys and
your detoxification system, yourliver, your large intestine and
your skin can get rid of all ofthe endogenous toxins in your
(20:39):
body first.
So don't forget that your bodyproduces its own amount of
toxicity every day.
It cleans up your brain, itcleans up every single cell in
your body, right?
So there's a certain amount ofdetoxification that happens
within your body every singleday before you put a toxin in
your mouth, right?
But remember, if you've got thatadditional belly fat or that
(21:02):
additional adiposity underneaththe arm or on the thighs and the
back, that could potentially bean estrogen excess picture.
Because you're putting toxins inyour mouth and your body has to
detoxify them first.
Now, there is no shameassociated with this.
I'm just telling you this sothat you know how to get rid of
it.
You need to fix your microbiomefirst so that your estrobilone,
(21:26):
which is this gorgeous specialpart of your microbiome, can
actually detoxify the estrogenout of your body so that you
don't have this excess estrogenpresentation.
And don't forget, like, notonly...
this is horrible saying, but itactually clinically works.
You know, we're fat 40 andfrustrated, right?
And a lot of that is an estrogenexcess presentation because
(21:48):
estrogen is also really moodyand she's really snappy.
And if you can't identify withthe adiposity around the middle,
if you just have like.
You know, it's not even, it'snot even kilograms, you know,
it's, it's not evenquantifiable.
You can't sort of say, Oh, I'vegot like, you know, definitely
(22:08):
10 to 20 kilos to lose.
You've just got this additionallayer of fluff, right?
That you just can't get rid ofjust this additional kind of
padding or sort of fluffy cloudlike adiposity on your body.
That is an indicator that wereally need to bring your
microbiome online.
Heal, seal and repair your gut,get your estrogen detoxifying
(22:29):
appropriately, and get you outof a insulin resistant state,
and get you into a fat burn andout of a fat store state.
Women, food, and hormones areextremely complicated.
So many of the incredibledoctors in this space, Dr.
Laura Brydon, Dr.
Sarah Godfrey, um, you know, Dr.
(22:49):
Mark Hyman, um, ProfessorGeraldine Pryor, Dr.
Lisa Mascone, you know, pleaseread all of their books, the
Hormone Repair Manual, um, youknow.
Uh, Dr.
Sarah Godfrey has got loads ofbooks out, um, Dr.
Laura Bryden's got the hormonerepair manual, Dr.
Lisa Mascone's got the XX brainor the menopause brain.
I've read them all, they'reincredible.
(23:11):
These women know what they'retalking about, they are so well
researched.
They talk about the fact that wehave to bring our hypothalamus,
pituitary, and adrenal axisonline.
We need to support our thyroidand our gut and our adrenals in
perimenopause in order to beable to thrive.
Behind the scenes when I'mtreating my patients in my
(23:31):
clinic, I'm actually preventingAlzheimer's and dementia.
I do not want the women in myclinic to have type 3 diabetes.
If you have pre diabetes type 2,a high HbA1c, high insulin, You
are setting yourself up for type3 diabetes, which is Alzheimer's
and dementia, and this ispreventable.
(23:52):
If you have high cholesterol andyour thyroid is not optimized,
if you have thick, sticky redblood cells and lots of
inflammation, you are settingyourself up for a cardiovascular
event, you're setting yourselfup for a stroke, you're setting
yourself up for a heart attack.
The biggest killer for womenover the age of 40 is in fact a
cardiovascular disease event ora heart attack.
(24:15):
We still think that it's breastcancer, but it isn't.
The majority of women actuallydie of heart disease.
We need to make sure that wehave a beautiful, beautiful
blood supply that is not sticky.
We need to make sure that our,we don't have blood platelet
aggregation excessively.
If you've got clotting in yourmenstrual blood, this is an
(24:35):
indicator that your blood is notas smooth and thin as it needs
to be.
Olive oil brings your, olive oilis beautiful for blood thinning,
so are amigas.
These are also incredible forbrain health and bone health.
We need to prevent cancers.
We absolutely can preventcertain oestrogenic type cancers
(24:57):
by having a look at how youprocess your oestrogen.
It is absolutely imperative toknow all of the above.
So please, if you are askingyourself whether you needed to
wait until January or Februaryto start bringing
Hello, beautiful.
I've been getting lots of, um,questions in my DMs lately
about, um, Dr.
Holland.
Can I possibly bring my healthonline during the holiday
season?
You know, can I start to focuson my vitality?
Can I start somewhere, you know,or do I really need to wait
(00:22):
until January or February oncethe, you know, debauchery is
over, once the gluttony is over?
Now, The answer is yes and yes.
And absolutely yes, you can.
You can always make microchanges to improve and focus on
your vitality, right?
(00:43):
There is never a good time to doit.
There is never a good time to doit.
But I'm here to tell you thatwhat I teach is not a diet.
So as a recovering food addictor a recovered food addict, I
think once a food addict, Ithink once an addict of any
kind, I think we can honestlysay.
That we know how to selfmedicate with food, um, or
(01:05):
booze, you know, and you know,no judgment, no judgment at all
towards myself, towards anyoneelse, no shame, you know, human
beings are just trying to mostof the time move away from pain
and towards pleasure.
And how can you blame somebodyfor that?
Right.
So in terms of your vitality andin terms of bringing your
(01:26):
vitality online and focusing onyour health.
You really do need to learn toestablish a roadmap that focuses
on and supports yourindividualized biochemistry.
So there is no one diet that,no, there's no one size fits
all, we know that by now.
If anybody is still spruikingthat, please.
(01:47):
You know, run, don't walk.
Um, there's no one size fitsall.
So you really need to learn, um,to individualize what works for
you.
You know, for example, somepeople thrive on chickpeas,
whereas chickpeas are not goodfor me at all.
You know, they make me bloat,and they make me tired, and, you
know, gluten's not great for meeither, and funnily enough,
green apples aren't either.
(02:08):
And then there's some peoplethat can absolutely handle green
apples no problem whatsoever.
So, You know, if you're confusedabout food, if you don't know
what to eat, you need to startto learn to establish this
beautiful individualizedprecision medicine roadmap based
on your individualized bodytype, based on your hormonal
picture, based on yourlifestyle, based on your output,
(02:31):
based on what you want fromyourself, you know, so if you're
an office worker and you'resitting down eight hours a day,
your food needs to look verydifferent to somebody who is an
elite athlete.
Um, or a, you know, uh, Pilatesinstructor who's, you know, in,
in Pilates classes all day long.
Um, she needs way more proteinmuscle synthesis.
(02:51):
Well, in actual fact, you coulddebate that fact too because,
you know, if you're an officeworker, you really do need to be
focusing on your protein musclesynthesis.
You know, you need to bebuilding protein.
In order to be as vital as youpossibly can be.
So I'm here to tell you that ittakes a while to establish your
personalized road map.
And there's never a good time tostart.
(03:12):
There's always going to be, interms of the fact that, you
know, Oh, I've got a weddingcoming up, or I've got a
birthday coming up, or it'sChristmas, or it's Easter.
You can absolutely navigatenormal life in an 80 20 way.
And bring your vitality and yourhealth online.
Now that I have established mypersonalized, individualized
roadmap, I'm no longer obese, Ino longer am addicted to food
(03:36):
like substances, I canabsolutely name them out and I
can tell you my trouble foods.
And I'll get onto trouble foodsand trouble places in a moment,
as well as trouble people.
You know, people that areaddicted to food have issues
with people, places, and foodgroups.
But I'll get into that in amoment.
So, you can absolutely bring itonline.
So, I'll give you, I'll give youa perfect example.
(03:58):
So, inside of my program, I havethis incredible power cuppa that
I use as a tool.
Every single morning I have acoffee, but I would never have a
coffee on its own.
It doesn't suit my biochemistry.
It doesn't suit my cortisollevels.
I come from a group of women,and we know how to produce the
stress hormone, baby.
We absolutely do.
(04:19):
The majority of us, and, youknow, in my family lineage,
Women have been abused andthey've been beaten and we come
from a traumatic circumstances.
So we absolutely know how toproduce stress hormone.
So first thing in the morning,um, my cortisol awakening
response comes up and I reallywant to support my adrenals and
(04:39):
nourish them.
So I start my day with a coffee,but it's always got fat and
fiber in it.
And sometimes it has protein init too.
Now, I know if you've never everadded fat or fiber or protein to
your coffee, it may soundcompletely ridiculous and it may
sound like, what?
Don't touch my coffee.
I don't want my coffee tochange.
I can tell you that I haveresearched this so beautifully
(05:03):
and so well.
I have found incredible fiberand incredible fat and
absolutely incredible proteinthat mixes into my coffee that
makes it taste absolutelydelicious.
Even if you're somebody thatwants to give away dairy because
it's spiking insulin or causinginflammation in your system,
particularly if you're a womanwith PCOS or endometriosis, you
(05:24):
really should be looking atcutting down your dairy or
moving to A2.
You can absolutely have agorgeous, thick, fluffy, creamy
coffee without it deleteriouslyimpacting your hormones.
So if you start your day with apower cuppa, you are honestly
not hungry.
You're satiated and the messagethat you're sending to your
brain is that you need to be ina fat burn as opposed to a fat
(05:47):
store state.
So your body starts to accessketones.
Once you are accessing ketones,you are on fire.
Your energy levels areincredible.
And if you have any additionaladiposity to lose or any belly
fat that starts to just meltaway and disappear from around
the middle and the tuck shoparms and the back and the
thighs.
(06:07):
And then if you have a gorgeousprotein rich meal, you know,
something like the rainboweating three cups of green leafy
vegetables, one cup of color andtwo cups of high quality and 200
grams of high quality protein,or.
One gram of net protein perkilogram of body weight or ideal
body weight, depending on yourcircumstances and the outcome
(06:28):
you're trying to achieve.
If you need to go out for aChristmas lunch or Christmas
dinner, there's so many tips andtricks that we can put into
place to ensure that that onemeal or that one cocktail is not
going to.
Railroad your efforts or theoutcomes that you're trying to
achieve.
It is absolutely possible tohave a beautiful, you know, and
(06:49):
I don't even like using theword, but just to convey, um,
the information, you know, it'sabsolutely possible to have a
beautiful cheat meal and eataccording to the power of your
plate.
Starting every single meal witha beautiful salad, you know, or
eating your veggies first.
Then eating your gorgeousprotein and your fat and having
your carbohydrates or yourchippies last.
(07:11):
So, for example, if you go outand you have a steak, let's say,
right?
Start with a salad.
Then eat the steak and the fatand then have your chips last
because what that does is itslows down the absorption of the
sugars in your system.
It doesn't spike your bloodglucose and it doesn't spike
your insulin.
It doesn't get you into aninsulin resistant state, which
is a fat store as opposed to afat burn state.
(07:34):
Your diet should not have aspecial name.
You know, you should not have aspecial fancy name for your
diet.
I do not teach and do notadvocate for any particular
diet, right?
I use a blend of the bestquality research for
perimenopausal women.
The research is coming in.
talking about the Mediterraneanand the longevity diets.
(07:55):
It has the most powerfulresearch with regards to
longevity and perimenopausalhormones.
There's no special named dietthat you should be, that you
should be on.
You should be on a beautifulroadmap and you should make
peace with the foods that treatyou well and support your
personal individualizedbiochemistry.
(08:15):
And you should learn how to eatyour three meals a day or your
two meals a day.
But especially over the age of35, implementing some time
restricted eating and someintermittent fasting so that
your gastrointestinal tract canheal, seal, and repair itself.
If we are eating all the time,we are consistently spiking
(08:36):
blood glucose, we areconsistently increasing
inflammation, and it doesn't dous any good.
It doesn't do our brains anygood, it doesn't do our bodies
any good, it doesn't do ourminds any good.
Your gastrointestinal tract,your brain, your body.
It needs time to repair.
It needs a significant amount oftime where it is not focused on
metabolizing, transforming, andtransporting your food.
(08:59):
So, firstly, we need to makepeace with food.
We need to make sure that wehave a nutrient dense, rich
blood supply so that we aregetting in all of the macro and
the micro nutrients that we needon an individualized precision
basis, right?
You need to know which foodsnurture and nourish you and make
you feel like a million bucks.
(09:21):
And then you also need to knowthe foods that don't necessarily
do that.
And I like to call themsometimes foods like let's not
vilify food.
We're so lucky in these firstworld countries where we have.
Ample food.
The problem is, is that we'reovernourished, really, and often
by the wrong things.
And essentially to take care ofyourself in a beautiful way, you
(09:43):
really need to ignore massmarketing, you know, have a,
have, have a break, have aKitKat, you know, and if you
drink Coca Cola, you're going tobe happy and have lots of
friends, you know, and lots of,lots of big pharma and lots of
big food encourage us to eatfood like substances, your body,
your biochemistry, your brainand your hormones and your
neurotransmitters are not goingto come online if you're feeding
(10:06):
yourself.
Or your children for thatmatter.
Food like substances.
If you're eating out of a box orout of a packet, please, I
implore you to eat nature'sfood.
If you cannot recognize what theingredient is, or what it does,
or if there's a number involved,please don't eat it.
Eat things that you canrecognize, because if you can
recognize them, you canpronounce them, you know what
(10:28):
they are, your biochemistry cantoo, so if you start your day,
you know, with a power cuppa,even if you don't start a power,
if you don't start your day witha power cuppa, and you don't use
that as your tool, if you startyour day with a beautiful amount
of protein, fat, and fiber,according to your individualized
biochemistry and you follow thatprocess and that program
throughout the day, you've madepeace with the foods that
(10:50):
nourish and nurture your body.
You know exactly how to eatexactly when to eat and exactly
what to eat to make sure thatyour energy levels come online
so that you're supporting yourmitochondria, you're supporting
your microbiome and you'resupporting your hormones and
your health.
You do not need.
to worry about Christmas.
You do not need to worry aboutEaster.
(11:12):
You can absolutely have a treat.
You can absolutely havesometimes foods in an 80 20
ratio.
As long as 80 percent of thetime you're giving your body a
break, implementing intermittentfasting and power cuppers over
the holiday periods areunbelievably powerful to
maintain your weight or stillsignificantly shift that weight
(11:33):
if needs be.
Without having to restrict.
So please, if somebody is tryingto put you on a diet...
You know, if it's Optifast orPaleo or Keto or, you know,
whatever it is, the, thepharmacy lemon diet, this, that,
or the other.
One of the main reasons forweight loss resistance or the yo
yo dieting is because women putthemselves through these periods
(11:57):
of restriction that they cannotmaintain.
You aren't, if you arerestricting and you are hungry,
you're not eating properly.
Right?
And if you're not nourishing andnurturing your body and your
microbiome and your hormones,you're not going to be
functioning optimally.
And then if yourgastrointestinal tract is
dysbiotic or it's full of toxinsand it needs a bit of a clean
(12:20):
out, you've got to start there.
So if you want weight loss thatis sustainable, And if you are
experiencing weight lossresistance, you have to start in
the gastrointestinal tract.
You need to heal, seal, andrepair your gastrointestinal
tract.
You need to bring yourmetabolism back online.
And then you need to feed yourindividualized biochemistry body
(12:42):
and brain the foods that itneeds.
Your individualized biochemistrybody and brain.
Appropriate for your age,appropriate for your activity
levels, appropriate for yourlife and your lifestyle.
And you don't have to eat.
A diet that is different to, orfoods that are different to the
foods that your family areeating.
(13:02):
I cook according to myindividualized food protocol.
I have salads on the table everynight.
I have vegetables on the tableevery night.
I have high quality protein onthe table every night.
And yes, because I'm aperimenopausal woman, and I do
have a, um, an inclinationtowards thyropause, andropause,
insulin resistance, and highblood glucose levels.
(13:25):
I do not take in as muchprocessed carbohydrates as I
once could, right, because itdoesn't support my body.
But it doesn't mean I don't putthe pasta and the rice on the
table for my 17 year old teenageboy who absolutely needs that
stuff.
You know, gosh, theirmetabolisms are going a hundred
thousand miles a minute.
What I would do to have themetabolism of a 17 year old boy,
(13:48):
unbelievable.
Unbelievable.
So it's not like you have tocook some special food or, you
know, have a special foodprotocol that, you know, so
you're cooking separate mealsfor the family.
No.
And I'm here to tell you that somany of the women in my clinic
have actually reported thattheir kids moods and their
skins, particularly theteenagers, My son has
(14:08):
unbelievable skin.
He has never had an issue withacne.
And um, yeah, he gets enough, hegets enough macro micro
nutrients.
He gets all of these greens, hegets all of these reds, he gets
the rainbow and high qualityprotein as well as the
carbohydrates he needs.
And I cook and support my bodyaccording to my individualized
food protocol.
(14:28):
And I'm here to tell you that ifyou're hungry, angry, lonely,
tired, exhausted, other, andyou're using food as medicine,
You really need to stop andpause and nurture yourself.
And the question that you needto ask too is What is eating me?
If you are using food asmedicine, if you are using food
(14:51):
to numb, there's an emotion thatneeds to be addressed.
And if you're exhausted, ifyou're going for the choccy, or
if you're going for the fifthcup of coffee that day, and
you're absolutely smashed,perhaps it's time to support
your microbiome.
Perhaps it's time to supportyour mitochondria.
You know, perimenopausal womenafter the age of 35, We have a
(15:11):
significant drop in co-enzyme Q10 or ubiquinol, which is the
gold standard fuel for ourmitochondria.
No wonder we're exhausted.
We've got thyroid pores, we'vegot an, we've got, uh, adrenal
pores, and we're having thisincredible transition, right?
So it can be an extremelychallenging time because it is a
time of transition, but it isalso a beautiful invitation.
(15:35):
It is an invitation to take careof yourself like you never have
before.
Please establish.
Strong personal boundaries andthe highest levels of self care
that you have ever, ever had.
You need to ensure that you arenot heading towards insulin
resistance, prediabetes type 2,subclinical hypothyroidism, you
(15:57):
know, What is it called?
Metabolic syndrome or syndromeX, which is where we are stuck
in a fat store as opposed to afat burn state.
We have to get out of that stateso that we can access our energy
from our food and we can fuelour bodies and our brains in
order to feel vital, in order tofeel cool, calm, collected.
(16:18):
Not be snappy, not have aggro,not have rage so that we can
nourish our adrenals, nourishour thyroids, nourish our guts,
nourish our brains and nourishour bodies.
If you need to know how, if youdon't know where to start, I'm
here to tell you that youabsolutely can do it in
November, December, January,February, March, April, May,
(16:38):
June, July, August, September,October.
It doesn't matter what month youstart.
It is about.
bringing that body literacyonline.
It's about understanding yourbody, understanding your
individualized needs.
It is about understanding how toimplement your personalized food
protocol so that you can wake upin the morning, jump out of bed.
(17:02):
Get to that exercise class at 5a.
m.
You know, be at the desk at 8.
Smash out the work that, youknow, drives you, lights you up,
helps you change that world,helps you contribute.
You know, when the kids throwthings at you, you've got that
beautiful adaptogenic capacity.
You're able to adapt to stress.
You know, when stress comes atyou, you've got a high
(17:22):
adaptogenic capacity.
So, you know, it doesn't derailyou or, you know, Set you off
course for the entire day.
You just adapt to it quickly.
You adjust, you make the changethat's needed and you get on
with it and you are actuallycomfortable in your own skin and
you like your own company andyou like yourself and you love
(17:44):
and nurture.
And like the woman that you seein the mirror, it is absolutely
possible, but it is absolutelyimperative to take very, very,
very good care of yourself.
If you're eating food likesubstances to get through, if
you're smashing the chocolate attwo or three o'clock in the
afternoon, if you're wakingbetween, You know, one and three
(18:05):
a.
m.
You've got a blood sugar issue.
We need to balance your bloodsugar.
We need to keep that stable.
Once we've balanced the bloodsugar, you have a stability in
your mood, in your mind, in yourbrain.
When you're sleeping through thenight, you can have the most
incredible day.
And when you have the mostincredible day, you contribute
in a way that you're proud of.
(18:26):
Right?
You don't have to drag yourselfaround, feeling smashed, not be
able to get through the day,feeling overwhelmed.
It doesn't need to be that way.
Your body is a self healingmechanism, and the beauty about
that is it is not broken.
As a recovered food addict, Ican tell you that I was obese, I
had cystic acne, I was diagnosedwith polycystic ovarian
(18:47):
syndrome, chronic fatiguesyndrome, Hashimoto's
thyroiditis, which is anautoimmune condition.
I was told that unless I went onthe oral contraceptive pill and
took extremely dangerous weightload drugs that don't work, by
the way, The research has nowshown that I had high
cholesterol because my thyroidwasn't online.
If you have high cholesterol andlow ferritin levels, your
(19:09):
thyroid is not optimized.
If you have high cholesterol andyou do not understand why,
because you're not eating badfat, you're not smashing the
cheese and your cholesterol isjust high, it could potentially
be neuroprotective.
It could actually be good foryou unless your LDL is higher
than your HDL.
We need to reverse that ratiofor you with good fats.
(19:31):
You need to be cooking your foodin butter or ghee or olive oil
or MCT oil to bring your bodyback online.
PUFAs, polyunsaturated fats, areone of the worst toxins that you
could put into your body becausewhat happens with bad fats is
that they line every single cellin your body.
Every single cell in your bodyhas a phospholipid bilayer.
(19:55):
It's a fat water layer and it isin charge of the communication,
the cellular communicationwithin your body.
If they are surrounded by badfats, you are in trouble and you
are inflamed.
Inflammation is an absolutekiller.
If you're puffy, if you'reexhausted, if your rings don't
fit you anymore, if you havecankles, if your socks leave
(20:17):
lines on your legs.
If you're bloated, if you have,you know, diarrhea one day and
constipation the next, we needto bring your gastrointestinal
tract and your microbiome backonline so that your kidneys and
your detoxification system, yourliver, your large intestine and
your skin can get rid of all ofthe endogenous toxins in your
(20:39):
body first.
So don't forget that your bodyproduces its own amount of
toxicity every day.
It cleans up your brain, itcleans up every single cell in
your body, right?
So there's a certain amount ofdetoxification that happens
within your body every singleday before you put a toxin in
your mouth, right?
But remember, if you've got thatadditional belly fat or that
(21:02):
additional adiposity underneaththe arm or on the thighs and the
back, that could potentially bean estrogen excess picture.
Because you're putting toxins inyour mouth and your body has to
detoxify them first.
Now, there is no shameassociated with this.
I'm just telling you this sothat you know how to get rid of
it.
You need to fix your microbiomefirst so that your estrobilone,
(21:26):
which is this gorgeous specialpart of your microbiome, can
actually detoxify the estrogenout of your body so that you
don't have this excess estrogenpresentation.
And don't forget, like, notonly...
this is horrible saying, but itactually clinically works.
You know, we're fat 40 andfrustrated, right?
And a lot of that is an estrogenexcess presentation because
(21:48):
estrogen is also really moodyand she's really snappy.
And if you can't identify withthe adiposity around the middle,
if you just have like.
You know, it's not even, it'snot even kilograms, you know,
it's, it's not evenquantifiable.
You can't sort of say, Oh, I'vegot like, you know, definitely
(22:08):
10 to 20 kilos to lose.
You've just got this additionallayer of fluff, right?
That you just can't get rid ofjust this additional kind of
padding or sort of fluffy cloudlike adiposity on your body.
That is an indicator that wereally need to bring your
microbiome online.
Heal, seal and repair your gut,get your estrogen detoxifying
(22:29):
appropriately, and get you outof a insulin resistant state,
and get you into a fat burn andout of a fat store state.
Women, food, and hormones areextremely complicated.
So many of the incredibledoctors in this space, Dr.
Laura Brydon, Dr.
Sarah Godfrey, um, you know, Dr.
(22:49):
Mark Hyman, um, ProfessorGeraldine Pryor, Dr.
Lisa Mascone, you know, pleaseread all of their books, the
Hormone Repair Manual, um, youknow.
Uh, Dr.
Sarah Godfrey has got loads ofbooks out, um, Dr.
Laura Bryden's got the hormonerepair manual, Dr.
Lisa Mascone's got the XX brainor the menopause brain.
I've read them all, they'reincredible.
(23:11):
These women know what they'retalking about, they are so well
researched.
They talk about the fact that wehave to bring our hypothalamus,
pituitary, and adrenal axisonline.
We need to support our thyroidand our gut and our adrenals in
perimenopause in order to beable to thrive.
Behind the scenes when I'mtreating my patients in my
(23:31):
clinic, I'm actually preventingAlzheimer's and dementia.
I do not want the women in myclinic to have type 3 diabetes.
If you have pre diabetes type 2,a high HbA1c, high insulin, You
are setting yourself up for type3 diabetes, which is Alzheimer's
and dementia, and this ispreventable.
(23:52):
If you have high cholesterol andyour thyroid is not optimized,
if you have thick, sticky redblood cells and lots of
inflammation, you are settingyourself up for a cardiovascular
event, you're setting yourselfup for a stroke, you're setting
yourself up for a heart attack.
The biggest killer for womenover the age of 40 is in fact a
cardiovascular disease event ora heart attack.
(24:15):
We still think that it's breastcancer, but it isn't.
The majority of women actuallydie of heart disease.
We need to make sure that wehave a beautiful, beautiful
blood supply that is not sticky.
We need to make sure that our,we don't have blood platelet
aggregation excessively.
If you've got clotting in yourmenstrual blood, this is an
(24:35):
indicator that your blood is notas smooth and thin as it needs
to be.
Olive oil brings your, olive oilis beautiful for blood thinning,
so are amigas.
These are also incredible forbrain health and bone health.
We need to prevent cancers.
We absolutely can preventcertain oestrogenic type cancers
(24:57):
by having a look at how youprocess your oestrogen.
It is absolutely imperative toknow all of the above.
So please, if you are askingyourself whether you needed to
wait until January or Februaryto start bringing
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