August 13, 2025 • 21 mins
In this episode of the SuperHealth Podcast, hosts Kristel and Michael answer questions from their community , covering a range of topics including nutritional supplements for hair health, the incorporation of superfoods into diets, maintaining physical fitness, managing cravings, hormonal balance during menopause, and strategies for fasting. The conversation emphasizes the importance of a whole food plant-based diet, the benefits of various supplements, and the significance of understanding one's body and health needs.
Takeaways
- Beauty Berries powder is great for hair health.
- Vitamin C from natural sources aids collagen production.
- Adding fruits and veggies to smoothies is beneficial.
- Healthy eating is about balance, not restriction.
- Cravings can often be mistaken for thirst or emotional needs.
- Plant-based proteins are essential for hormonal balance.
- Strength training can be low-impact and accessible.
- Fasting can be beneficial if approached correctly.
- Understanding hormonal cycles can aid in health management.
- Healthy snacks can satisfy cravings without guilt.
Chapters
01:12 Strengthening Hair and Nails with Nutrition
02:57 Incorporating Superfoods into Your Diet
04:55 The Importance of Eating More Fruits and Vegetables
06:07 Maintaining a Healthy Lifestyle and Weight
10:02 Managing Cravings: Sweet and Savory Solutions
14:24 Hormonal Balance During Menopause
17:09 Fasting and Nutrition: Best Practices
Find out more about SuperPlants at www.eatsuperplants.com
Mark as Played
Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
(00:05):
Hi, I'm Crystal. And I'm Michael, and we're the
founders of Super Plans. If you're ready to improve your
health and live a life you love,hit subscribe and let's get
started. Welcome to the Super Health
podcast. Welcome to the Super health
podcast. Today we have.
Crystal and Michael. The founders of Super Plans.
(00:28):
It's us. We have something very exciting
actually, because I asked in ourFacebook group, the Super Plans
community, some questions that Iwant to.
Ask Us will be a huge Q&A answering all your questions.
Episode huge. It's going to be huge and it's
going to be only 15 to 20 minutes because these episodes
(00:51):
are quick, so hopefully you can listen to them on the way to
work or somewhere in between. Anytime you want to listen to
that exactly so where let's justdive in there.
Also, by the way, if you're not part of this space, regroup,
make sure you join. But the first question is from
Jessica. What foods, supplements, powders
can help strengthen hair and nails?
(01:13):
Though something I really like to use is actually our beauty
berries powder. And I would also say something
like something, and why I actually say beauty Berry powder
is, uh, collagen, right? In collagen production in your
own body actually get stimulatedby vitamin C In our beauty
berries, there's a full serving of vitamin C in there from
(01:36):
especially the Oscarola berries,right?
And natural source. So your body can really absorb
it. By the way, our multivitamin can
also definitely help with this as well.
So those are probably the two key products that I would really
recommend for any of that. Why are you a big fan of plant
collagen? Plant.
So collagen that we know that's on the market, like collagen
(01:57):
comes from fish bones or bones from cows basically.
Waste material. It's a waste material that has
been remarketed. And I don't know, I just feel
like I just don't see why humanswould need to consume bones from
animals. So I like to rather go to the
other side of like, what can we take, right?
(02:19):
Like what plants can we use to stimulate the collagen and
preserve and protect the collagen that we have in our
body? And with everything in the
supplement space, our opinion iswhy are we not helping the body
producing this by itself? Because your body is producing
collagen, nosee, and you can actually increase your collagen
production with. Certain nutrients.
(02:40):
And certain nutrients and that'salso with some of the other our
we want to go to plants, we don't want to have anything
artificial or anything made in lapse.
I could talk about this for a very long time and let's say
let's go to the next one next. Question, when using powders and
the green powders or Berry powders and smoothies, is it OK
(03:01):
to add fruits and veggies or would it be overdoing it?
That's a great question around. Great question, Mary.
If you're using already superfoods in general or even
our products or others, is it OKto actually also still eat
fruits and vegetables? Or can you overdo fruits and
vegetables? It's a great question you want
me to answer. Yes, I want to go for it.
(03:21):
Yes, Mary, definitely add the fruit and veggies we actually
like. The superfoods are a great add
on and are obviously super potent, right?
Like 1 teaspoon of beauty Berry powder is actually a handful of
berries. But in general, think about it
this way, 9 out of 10 people don't eat enough fruit and
vegetables every single day. And then we're talking about the
minimum required amount. We actually want a little bit
(03:42):
overload our systems with fruit and vegetables because they're
not as nutrient rich as they used to be anymore and we're
just really not eating enough ofthem.
And The funny thing is, if our body is getting all the
nutrients it needs and if I talkabout the micronutrients, it
will tell us that it's enough. So I personally also love adding
the beauty Berry powder and the greens powder to a small.
(04:04):
I think it's fantastic. The more veg is the better.
The more the better. The more the better your party
will get rid of them with excessfiber or anything you don't need
and we'll get rid of it definitely that's.
Definitely the case for you. It's rid of it fast, but the
more the better. Don't be afraid to add more
fruits and vegetables. We're also a big proponent of
bananas and all the good fruits and vegetables.
(04:26):
All the fruits and veggies, it'sjust so important.
So we definitely just eat and like, and I think that's such a
cool thing, right? Like instead of focusing what
you shouldn't be eating, focus on what you should be eating
more of. Because it's not about eating
less, it's about eating more of the right foods.
And that is fruit and vegetables.
Umm, Pamela is asking will therebe another cookbook?
So we have a cookbook that is called Your Super Life.
(04:49):
You can get it on Amazon or any of the other platforms for
books. Michael's yawning.
Are you doing OK? There was not an entire yawn.
It was just I need some oxygen yawn.
OK. I feel like Michael.
I need some food. It's lunch time, everyone, for
Michael. From the out of the bus.
Yeah, maybe the camera's not on,but I'll tell everyone what's
happening here. Basically, not a cookbook.
(05:11):
We are thinking about, obviouslyrecipes on our block.
We share recipes also on our YouTube channel, Super Plans TV.
But we are thinking about creating a little bit of like a
superfood cookbook again for youlook at me with like big
question marks. But we talked about this by end
of the year, we actually wanted to have something printed again.
(05:32):
We are going to have also actually a printed detox guide,
right? We have the detox level 1 course
and that's going to be printed. So we're definitely working on
some printed recipe guides. I don't know if it's going to be
a real book or more of like, youknow, like slightly easier and
smaller to use in the kitchen, but we definitely want to get
more recipes to you. OK.
A couple other things here, questions.
Let's general also we'll generalize a little more so.
(05:55):
I like. It like this, but somebody who's
doesn't know us can also take something out of this.
OK. So one of the questions,
Catherine, is what activities doyou do in order to keep yourself
in shape? Yoga, Pilates, walk.
I have problems with my belly tokeep it flat.
Also, another question, we'll get back to the end, but that is
a question from Christine. Hi Cath.
(06:16):
So one of the things I think we're big on is because of one
other customer conversation today about this too is and that
I know you're talking about all the time is weight loss doesn't
mean healthy at all times. So you're looking at me, you
want to jump in here? No.
So when we talk about being in shape, obviously we're being
active, we're doing all the things, but we're really doing
(06:38):
using our food and what we're eating to kind of have a
balanced weight and have a perfect weight for us.
And so right, we, we don't want to have that creation of you've
got to fast or you've got to noteat in order to get rid of some
very fat and therefore you look better.
I just want to throw it out there.
Healthy eating is not doesn't equal being skinny all the time.
(07:04):
No, skinny is not the goal. The goal is to be healthy.
Sometimes the most skinny peoplecan actually be also extremely
unhealthy and they might actually be lacking a lot of
nutrients. But I think I, you know, like if
you really talk about being in shape, I think it has right,
being healthy. It has so many different facets
to it. We or I personally do, I would
(07:25):
say a walk, I do Pilatus. Those are like really the two
key things. And if I say Pilatus, I'm just
doing like 20 minute met Pilatus.
I might occasionally do maybe a run or something, but I that's
it's really the for me the last three years has been very much
Pilatus and walking. I think having and the, you
know, what you eat makes a big difference.
And if you also talk about flat belly, it's not just umm, always
(07:48):
fat. It's sometimes also just being
bloated and being inflamed. So also actually thinking about
that like of what you're eating and reducing the inflammation in
your body. I think it's really powerful to
kind of help you get started with that.
That's saying it is inflammationand you're like, OK, I just
don't feel good in my own body because I have this too where
I'm like, oh, I'm bloated. I just don't feel like Michael
knows that I'll tell and I just don't feel good in my body, but
(08:11):
I do. It's just like detox is 5.
Days. Just like it just helps you.
I mean, the main thing it will do is actually reduce the
inflammation and get rid of thislike water weight, which you
hold with inflammation and then you feel good in your own body
again. And then suddenly this kind of
everything flows from there. And then it's easier to go for
that walk. It's easier to go to a Pilatus
(08:32):
or yoga class. So I think that's a big piece
for me diet wise, right? Like I eat plant based, a whole
food based diet, like whole foodplant based diet, which I do
feel is key. And with that diet you can also
eat a ton of things and stay in really good shape.
So that is definitely key pillars.
One other thing on the on that point and what we realized the
(08:54):
last 12 months, I think eating more raw also has tremendously
helped us. Energy especially.
Energy but also I I feel personally I have less belly fat
with eating a more raw diet. Yeah, I I don't think Katherine
and Michael should be compared. I'm.
Comparing myself. No, I know.
But I think it's the the piece which is very interesting,
right? Because I think like even male
(09:15):
and female is just very different.
And I think also for females, like the hormones is such a big
piece as well because sometimes you can eat all the right
things, but if your hormones arecompletely out of whack, it's
also really hard. So, you know, like I think as
especially as women go more towards menopause as well, I
think there are sometimes it is the different things and we have
(09:36):
somebody really tune into our bodies and sometimes, you know,
experiment and try different things.
But those are all things we haveto look into.
So I hope that helps a little bit.
That was a big answer for. Yeah, well, it's a big question.
Well, Jessica's asking. Any clever tips?
Tricks to beat a sweet tooth savory tooth when trying to eat
(09:56):
healthy we're getting this a lotover the last 10 years yeah, I.
Mean those are actually really abig question is like cravings,
right? Where it's sweet or savory.
I think like it's cravings. This is such a big question too
I think #1 is I? Have a couple of quick tips and
tricks and then you go deeper isyes, there are obviously recipes
(10:19):
that can to help you with your sweet tooth and savoury tooth.
And we're always saying you can actually make things that are
really great tasting and sweet that are much healthier than
alternatives. For example, you can make bliss
balls, you can make chocolate covered bliss balls, right?
But if you're making yourself, you have the right recipes.
And smoothies or fruits. And fruits, you can do savory
(10:41):
stuff, savory oatmeal we like orsomething You can you can do a
lot of savory stuff too. Or we had.
Roasted nuts. Hummuses we made ourselves, so
there are obviously we and you can even do traditional stuff.
That's what I was trying to say.And traditional things like
chocolate or something, but you can do it yourself in a
different way, but much healthier.
Yeah, that's 100%. True, right and therefore and
(11:02):
therefore can get in that cravings or I like I like a
banana with with almond butter or something, right.
Those are all great snacks. Great snacks and stuff so you
can do stuff that is just healthier and then obviously you
wanted to go deeper on why you have cravings and.
Exactly where is the craving coming from?
And that is such an interesting question.
(11:25):
It can be as simple as you're thirsty, right?
Because very often when we thinkwe're actually craving
something. Actually thirsty.
Could also be, is there a certain emotion happening?
I know when I'm tired or when I'm stressed, I definitely start
to crave things, but I'm not really craving things.
I'm just like kind of craving this like dopamine here to get
this little bit of extra energy,right?
If I have like a really rough night with Lily, I'm like feel
(11:48):
hungry all the time and craving all these things, but I'm not
really hungry, right. So I think those are really
interesting things to kind of like like we have to so easy,
right, to open the fridge just to start looking for food
instead of just like pause for asecond and just sit with what
you're feeling. And it's not easy to do, but if
you can start, you know, taking yourself out of those moments
and, you know, find a different way of making yourself feel
(12:10):
good. Maybe it's first drinking dry
glass of water. Maybe there's going for, you
know, a 10 minute walk outside or putting your feet, putting
your feet in the grass or something.
Everything. Everything grounding.
So I think there's like small smuggling or maybe you know,
like it's like stretching or youknow, like fine, maybe it's
giving someone a call and see ifthe craving goes away.
And if you don't like, no, actually I'm like, I'm hungry,
(12:31):
then make the snack. And I mean, it's well documented
and you're tired that you crave more comfort food.
Do you know why it is there is actually your hunger hormone,
right? Doesn't turn off when you when
you're I forgot the name GURL and I'm going to pronounce it.
I know what it is spelled like, not pronounce his word, but this
hormone basically does not turn off when you're tired, so you
(12:54):
constantly feel hungry. So it's actually in your body by
chemically proven why that even is, and therefore sleep, another
pillar of health is that important.
And by the way, the way it's written this question, last
thing on this is you can eat healthy and eat sweet and savor
at the same time too. It doesn't have to be mutually
exclusive. I just wanted to say that, OK,
(13:15):
great. Eating healthy doesn't mean you
can never eat anything sweet or savory in your life anymore.
So the way it's written, you caneat healthy and eat all of this
percent. Part of a part of the balance,
if you really diet, is eating some sweet stuff, some savoury
stuff maybe. We just like throw out a cup
more snack ideas like I lost sometimes a date with almond
butter or just like grab some fresh fruit.
(13:36):
It can be so nice. Just some fresh fruit and maybe
an apple with some almond butteron there.
I think just like I love snacking or nuts.
That's something I really enjoy.I mean, you said hummus already.
I think those are just super easy snacks.
I'm definitely a super lazy easysnacker.
Like if I want to have a snack, I don't want to stand half an
hour to get you preparing snack.That's just not me.
(13:56):
So I I think there are just likehealthy snack options out there,
even just like a cucumber of a little of hummus, right?
You're still getting some veggies in me, still have a
little. I think it's it's great.
I think we have like a couple more questions and then let's do
one more. Let's do one more question and
then we're going to round it up for today.
OK. Jennifer Walker, that's a
question for you, Crystal. OK.
(14:17):
I would love to know some good ways, natural and nutritionally
to keep hormone balanced, hormones balanced during
menopause, nutrients and foods that can help reduce
sluggishness, hot flashes, headaches, etcetera.
This is another show such a big question, I feel like a whole
episode. But definitely it's in your
episode. Things we're working on is
(14:38):
bringing a mix out that exactly addresses everything that's
right in there. It's actually a capsule, it's
not a mix. And it's a capsule, it's a mix.
And it's it's. Mixed in a capsule.
And it's in a capsule, so it's easier to dose.
But Jennifer, bear with us the next few months.
We're working on this to bring us out as soon as we can because
we know there are very, very powerful bands around the world
(15:01):
that address exactly what you talked about, the hot flashes,
the headaches, the menopause andjust symptoms.
There are actually powerful herbs out there that can help
you balance your remote whether that's for PMS, whether that's
for fertility, whether that's for perimenopause or menopause,
it can definitely help. Toe that is, for example, a
(15:23):
Shatavari from India, and this can be a maca from Peru and Dong
Koi from China in all of more ofthese ancient cultures, they're
actually they have been using these herbs for like a long time
to actually help female health and balance hormones.
So I think that's definitely something where we, I, you know,
(15:45):
dove really deep and like what are the things we can use?
So that is coming. I think otherwise during
menopause, I will never call myself not yet a menopause
expert. What I've been learning a little
bit about it is definitely protein is important.
So I think incorporating maybe aplant based protein powder, but
also just you know, what you're eating, right?
(16:06):
If I think about my protein sources, it's like maybe hummus,
tofu, tempeh, peas, nuts, nut butter seeds, right?
Those are all things that contain protein that can really
help you as well. So I would say those are the
first, the first things I would say.
Another one that I know is really important is actually
strength training. And I think if we hear that
(16:27):
there is right away this idea oflike, oh, I need to lift weights
and it's like it's not me, I need to go to the gym.
I don't feel comfortable doing that.
Just start with something like Pilatus.
To me, that's also strengthening.
You're using your own body weight to become stronger.
It's super low impact. So, you know, maybe if you have
like pain in your knees and you're like, I cannot, you know,
just go for a run. Pilatus I feel is such a
(16:49):
equalizer and I feel anyone in whatever like fitness level you
are, you can just do it. So I would say those are like
two other tips that I think are anyone going from menopause
would be really powerful to incorporate in your daily
routine. One last question we have here,
we'd love to hear your thoughts on fasting and do your products,
nutrition, vitamins break a fast.
(17:10):
Definitely multivitamin definitely can be taken during a
fast. So if you're doing intermittent
fasting and not eating in the morning, I think that's totally
fine. The greens powder, I would also
say definitely if you take that just in water, definitely
something you could take during your fast.
We've done just a water fast andwe also did that so I just for a
(17:30):
day water fast. So I think that's definitely
something you could do. And we usually take the greens
and empty stomach in the morningas a shot, yeah.
I love doing that. We do add a little bit of lime
or lemon too through it as well.But you know, you can also just
take it like straight up tails will definitely not break a
fast. Beauty berries I would not do
during a fasting phase because Imean, there's not a ton, but
there's it's a bit more fruity. So I would just leave that for
(17:52):
later in the day then. And you know, like that is then
also something you can also say like, hey, I do my fast and
maybe the first thing you do is still take this movie before you
have lunch afterwards, if that'ssomething you like.
And also if people fast, yeah, you need to get your calories
done in two meals. So just make sure that
especially also how, how you break your fast is always
important, right? Because how we break our fast,
(18:13):
we can actually absorb more nutrients in that first meal.
So make that one really count. In general, we're a fan, so
fasting. Yeah, I think it's like learning
and learning about it more. And I mean, I feel there's
there's a balance like I think not eating for like inter
manifesting right away often goes to 18 hours.
But even just not eating for 12 hours, right, having your last
(18:33):
meal and not snacking at night and then you know, your
breakfast and having that 12 hour break I think already can
be so powerful. Even during the day I feel like
the window is 8 hours, but we always try to not snack all the
time right? Giving breaks in between.
Meals, I think. It's where you have a meal.
I feel better when I do that. When I like braced all the time
throughout the day. I don't feel good.
(18:54):
And I just kind of like you keepadding food.
So also like give your body breaks between meals.
I think it's really rather just have a proper meal and then stop
eating. For me personally, I like a good
breakfast. I get hungry very quickly when
I'm on a longer fasting so I do like having.
I'm laughing because you definitely get hungry.
(19:16):
And I just so I do like, I do like sometimes I was too fast.
It's healthy. It's not something I would do
every day, especially if I go towork.
I need to perform, I need the energy all morning.
Then I would rather sit down, have a have a breakfast that
fuels me because obviously it's about fueling your body.
Yeah, no, 100%. And I, I mean, I do feel like if
(19:37):
you decide to skip, right, you don't have to wait till 1.
You can also, like a lot of people have your first meal then
at 11. I think for us, there's also a
social aspect to it. I like to have breakfast with my
kids together. For us, our free meal time
today, we always sit together and I think it's a very
important family time actually for us as well sidetracked from
the fasting. But yeah, that's that's a little
(19:58):
bit our perspective right now. Let's pause here one I'm and
this I need to actually researchmore.
But there's also for women, we're not actually especially
for in our cycles. There are actually times within
our cycles where it's powerful to fast and there are times
within our cycles we should not be fasting.
I need to look up exactly. That's another episode.
It's a whole other episode but maybe I need to find.
(20:19):
If someone knows an expert on this topic, let me know because
I would love to interview them. But there's, there is actually
and it's so powerful, right? If we start to understand our
cycle and our health, how that'srelated and we can actually
start to work with that and giveit the right foods and the
rights. Like even the way you work out
right during your cycle, like ifyou're on your period or not on
your periods, like it should be different.
(20:40):
Like we are different every single week and.
Day. I would say every day.
I mean every minute. I'm still figuring out the cycle
I don't remember. Remember you had this ad for a
while. You got the.
Messages. It was so great.
I don't know every week or an e-mail who you are this week.
Yeah, well, I'm not true. I'm not from my cycle already
for a long time now, so we'll see when it comes back.
(21:02):
And then we come out. I'm still trying to figure it
out. Me too, so don't worry.
OK, This was a special episode Q&A from all of you.
I hope that was helpful, even though maybe you didn't ask a
question. We dove into some fasting and
some other general questions. We site got sidetracked as
usual. As usual, if you.
Have questions around this? If or you have topics we should
(21:24):
talk about, please e-mail us. Go and check out our YouTube
super plans TV or Instagram Eat Super plans.
This is a super health podcast and we'll see you.
Next time.
Hi, I'm Crystal. And I'm Michael, and we're the
founders of Super Plans. If you're ready to improve your
health and live a life you love,hit subscribe and let's get
started. Welcome to the Super Health
podcast. Welcome to the Super health
podcast. Today we have.
Crystal and Michael. The founders of Super Plans.
(00:28):
It's us. We have something very exciting
actually, because I asked in ourFacebook group, the Super Plans
community, some questions that Iwant to.
Ask Us will be a huge Q&A answering all your questions.
Episode huge. It's going to be huge and it's
going to be only 15 to 20 minutes because these episodes
(00:51):
are quick, so hopefully you can listen to them on the way to
work or somewhere in between. Anytime you want to listen to
that exactly so where let's justdive in there.
Also, by the way, if you're not part of this space, regroup,
make sure you join. But the first question is from
Jessica. What foods, supplements, powders
can help strengthen hair and nails?
(01:13):
Though something I really like to use is actually our beauty
berries powder. And I would also say something
like something, and why I actually say beauty Berry powder
is, uh, collagen, right? In collagen production in your
own body actually get stimulatedby vitamin C In our beauty
berries, there's a full serving of vitamin C in there from
(01:36):
especially the Oscarola berries,right?
And natural source. So your body can really absorb
it. By the way, our multivitamin can
also definitely help with this as well.
So those are probably the two key products that I would really
recommend for any of that. Why are you a big fan of plant
collagen? Plant.
So collagen that we know that's on the market, like collagen
(01:57):
comes from fish bones or bones from cows basically.
Waste material. It's a waste material that has
been remarketed. And I don't know, I just feel
like I just don't see why humanswould need to consume bones from
animals. So I like to rather go to the
other side of like, what can we take, right?
(02:19):
Like what plants can we use to stimulate the collagen and
preserve and protect the collagen that we have in our
body? And with everything in the
supplement space, our opinion iswhy are we not helping the body
producing this by itself? Because your body is producing
collagen, nosee, and you can actually increase your collagen
production with. Certain nutrients.
(02:40):
And certain nutrients and that'salso with some of the other our
we want to go to plants, we don't want to have anything
artificial or anything made in lapse.
I could talk about this for a very long time and let's say
let's go to the next one next. Question, when using powders and
the green powders or Berry powders and smoothies, is it OK
(03:01):
to add fruits and veggies or would it be overdoing it?
That's a great question around. Great question, Mary.
If you're using already superfoods in general or even
our products or others, is it OKto actually also still eat
fruits and vegetables? Or can you overdo fruits and
vegetables? It's a great question you want
me to answer. Yes, I want to go for it.
(03:21):
Yes, Mary, definitely add the fruit and veggies we actually
like. The superfoods are a great add
on and are obviously super potent, right?
Like 1 teaspoon of beauty Berry powder is actually a handful of
berries. But in general, think about it
this way, 9 out of 10 people don't eat enough fruit and
vegetables every single day. And then we're talking about the
minimum required amount. We actually want a little bit
(03:42):
overload our systems with fruit and vegetables because they're
not as nutrient rich as they used to be anymore and we're
just really not eating enough ofthem.
And The funny thing is, if our body is getting all the
nutrients it needs and if I talkabout the micronutrients, it
will tell us that it's enough. So I personally also love adding
the beauty Berry powder and the greens powder to a small.
(04:04):
I think it's fantastic. The more veg is the better.
The more the better. The more the better your party
will get rid of them with excessfiber or anything you don't need
and we'll get rid of it definitely that's.
Definitely the case for you. It's rid of it fast, but the
more the better. Don't be afraid to add more
fruits and vegetables. We're also a big proponent of
bananas and all the good fruits and vegetables.
(04:26):
All the fruits and veggies, it'sjust so important.
So we definitely just eat and like, and I think that's such a
cool thing, right? Like instead of focusing what
you shouldn't be eating, focus on what you should be eating
more of. Because it's not about eating
less, it's about eating more of the right foods.
And that is fruit and vegetables.
Umm, Pamela is asking will therebe another cookbook?
So we have a cookbook that is called Your Super Life.
(04:49):
You can get it on Amazon or any of the other platforms for
books. Michael's yawning.
Are you doing OK? There was not an entire yawn.
It was just I need some oxygen yawn.
OK. I feel like Michael.
I need some food. It's lunch time, everyone, for
Michael. From the out of the bus.
Yeah, maybe the camera's not on,but I'll tell everyone what's
happening here. Basically, not a cookbook.
(05:11):
We are thinking about, obviouslyrecipes on our block.
We share recipes also on our YouTube channel, Super Plans TV.
But we are thinking about creating a little bit of like a
superfood cookbook again for youlook at me with like big
question marks. But we talked about this by end
of the year, we actually wanted to have something printed again.
(05:32):
We are going to have also actually a printed detox guide,
right? We have the detox level 1 course
and that's going to be printed. So we're definitely working on
some printed recipe guides. I don't know if it's going to be
a real book or more of like, youknow, like slightly easier and
smaller to use in the kitchen, but we definitely want to get
more recipes to you. OK.
A couple other things here, questions.
Let's general also we'll generalize a little more so.
(05:55):
I like. It like this, but somebody who's
doesn't know us can also take something out of this.
OK. So one of the questions,
Catherine, is what activities doyou do in order to keep yourself
in shape? Yoga, Pilates, walk.
I have problems with my belly tokeep it flat.
Also, another question, we'll get back to the end, but that is
a question from Christine. Hi Cath.
(06:16):
So one of the things I think we're big on is because of one
other customer conversation today about this too is and that
I know you're talking about all the time is weight loss doesn't
mean healthy at all times. So you're looking at me, you
want to jump in here? No.
So when we talk about being in shape, obviously we're being
active, we're doing all the things, but we're really doing
(06:38):
using our food and what we're eating to kind of have a
balanced weight and have a perfect weight for us.
And so right, we, we don't want to have that creation of you've
got to fast or you've got to noteat in order to get rid of some
very fat and therefore you look better.
I just want to throw it out there.
Healthy eating is not doesn't equal being skinny all the time.
(07:04):
No, skinny is not the goal. The goal is to be healthy.
Sometimes the most skinny peoplecan actually be also extremely
unhealthy and they might actually be lacking a lot of
nutrients. But I think I, you know, like if
you really talk about being in shape, I think it has right,
being healthy. It has so many different facets
to it. We or I personally do, I would
(07:25):
say a walk, I do Pilatus. Those are like really the two
key things. And if I say Pilatus, I'm just
doing like 20 minute met Pilatus.
I might occasionally do maybe a run or something, but I that's
it's really the for me the last three years has been very much
Pilatus and walking. I think having and the, you
know, what you eat makes a big difference.
And if you also talk about flat belly, it's not just umm, always
(07:48):
fat. It's sometimes also just being
bloated and being inflamed. So also actually thinking about
that like of what you're eating and reducing the inflammation in
your body. I think it's really powerful to
kind of help you get started with that.
That's saying it is inflammationand you're like, OK, I just
don't feel good in my own body because I have this too where
I'm like, oh, I'm bloated. I just don't feel like Michael
knows that I'll tell and I just don't feel good in my body, but
(08:11):
I do. It's just like detox is 5.
Days. Just like it just helps you.
I mean, the main thing it will do is actually reduce the
inflammation and get rid of thislike water weight, which you
hold with inflammation and then you feel good in your own body
again. And then suddenly this kind of
everything flows from there. And then it's easier to go for
that walk. It's easier to go to a Pilatus
(08:32):
or yoga class. So I think that's a big piece
for me diet wise, right? Like I eat plant based, a whole
food based diet, like whole foodplant based diet, which I do
feel is key. And with that diet you can also
eat a ton of things and stay in really good shape.
So that is definitely key pillars.
One other thing on the on that point and what we realized the
(08:54):
last 12 months, I think eating more raw also has tremendously
helped us. Energy especially.
Energy but also I I feel personally I have less belly fat
with eating a more raw diet. Yeah, I I don't think Katherine
and Michael should be compared. I'm.
Comparing myself. No, I know.
But I think it's the the piece which is very interesting,
right? Because I think like even male
(09:15):
and female is just very different.
And I think also for females, like the hormones is such a big
piece as well because sometimes you can eat all the right
things, but if your hormones arecompletely out of whack, it's
also really hard. So, you know, like I think as
especially as women go more towards menopause as well, I
think there are sometimes it is the different things and we have
(09:36):
somebody really tune into our bodies and sometimes, you know,
experiment and try different things.
But those are all things we haveto look into.
So I hope that helps a little bit.
That was a big answer for. Yeah, well, it's a big question.
Well, Jessica's asking. Any clever tips?
Tricks to beat a sweet tooth savory tooth when trying to eat
(09:56):
healthy we're getting this a lotover the last 10 years yeah, I.
Mean those are actually really abig question is like cravings,
right? Where it's sweet or savory.
I think like it's cravings. This is such a big question too
I think #1 is I? Have a couple of quick tips and
tricks and then you go deeper isyes, there are obviously recipes
(10:19):
that can to help you with your sweet tooth and savoury tooth.
And we're always saying you can actually make things that are
really great tasting and sweet that are much healthier than
alternatives. For example, you can make bliss
balls, you can make chocolate covered bliss balls, right?
But if you're making yourself, you have the right recipes.
And smoothies or fruits. And fruits, you can do savory
(10:41):
stuff, savory oatmeal we like orsomething You can you can do a
lot of savory stuff too. Or we had.
Roasted nuts. Hummuses we made ourselves, so
there are obviously we and you can even do traditional stuff.
That's what I was trying to say.And traditional things like
chocolate or something, but you can do it yourself in a
different way, but much healthier.
Yeah, that's 100%. True, right and therefore and
(11:02):
therefore can get in that cravings or I like I like a
banana with with almond butter or something, right.
Those are all great snacks. Great snacks and stuff so you
can do stuff that is just healthier and then obviously you
wanted to go deeper on why you have cravings and.
Exactly where is the craving coming from?
And that is such an interesting question.
(11:25):
It can be as simple as you're thirsty, right?
Because very often when we thinkwe're actually craving
something. Actually thirsty.
Could also be, is there a certain emotion happening?
I know when I'm tired or when I'm stressed, I definitely start
to crave things, but I'm not really craving things.
I'm just like kind of craving this like dopamine here to get
this little bit of extra energy,right?
If I have like a really rough night with Lily, I'm like feel
(11:48):
hungry all the time and craving all these things, but I'm not
really hungry, right. So I think those are really
interesting things to kind of like like we have to so easy,
right, to open the fridge just to start looking for food
instead of just like pause for asecond and just sit with what
you're feeling. And it's not easy to do, but if
you can start, you know, taking yourself out of those moments
and, you know, find a different way of making yourself feel
(12:10):
good. Maybe it's first drinking dry
glass of water. Maybe there's going for, you
know, a 10 minute walk outside or putting your feet, putting
your feet in the grass or something.
Everything. Everything grounding.
So I think there's like small smuggling or maybe you know,
like it's like stretching or youknow, like fine, maybe it's
giving someone a call and see ifthe craving goes away.
And if you don't like, no, actually I'm like, I'm hungry,
(12:31):
then make the snack. And I mean, it's well documented
and you're tired that you crave more comfort food.
Do you know why it is there is actually your hunger hormone,
right? Doesn't turn off when you when
you're I forgot the name GURL and I'm going to pronounce it.
I know what it is spelled like, not pronounce his word, but this
hormone basically does not turn off when you're tired, so you
(12:54):
constantly feel hungry. So it's actually in your body by
chemically proven why that even is, and therefore sleep, another
pillar of health is that important.
And by the way, the way it's written this question, last
thing on this is you can eat healthy and eat sweet and savor
at the same time too. It doesn't have to be mutually
exclusive. I just wanted to say that, OK,
(13:15):
great. Eating healthy doesn't mean you
can never eat anything sweet or savory in your life anymore.
So the way it's written, you caneat healthy and eat all of this
percent. Part of a part of the balance,
if you really diet, is eating some sweet stuff, some savoury
stuff maybe. We just like throw out a cup
more snack ideas like I lost sometimes a date with almond
butter or just like grab some fresh fruit.
(13:36):
It can be so nice. Just some fresh fruit and maybe
an apple with some almond butteron there.
I think just like I love snacking or nuts.
That's something I really enjoy.I mean, you said hummus already.
I think those are just super easy snacks.
I'm definitely a super lazy easysnacker.
Like if I want to have a snack, I don't want to stand half an
hour to get you preparing snack.That's just not me.
(13:56):
So I I think there are just likehealthy snack options out there,
even just like a cucumber of a little of hummus, right?
You're still getting some veggies in me, still have a
little. I think it's it's great.
I think we have like a couple more questions and then let's do
one more. Let's do one more question and
then we're going to round it up for today.
OK. Jennifer Walker, that's a
question for you, Crystal. OK.
(14:17):
I would love to know some good ways, natural and nutritionally
to keep hormone balanced, hormones balanced during
menopause, nutrients and foods that can help reduce
sluggishness, hot flashes, headaches, etcetera.
This is another show such a big question, I feel like a whole
episode. But definitely it's in your
episode. Things we're working on is
(14:38):
bringing a mix out that exactly addresses everything that's
right in there. It's actually a capsule, it's
not a mix. And it's a capsule, it's a mix.
And it's it's. Mixed in a capsule.
And it's in a capsule, so it's easier to dose.
But Jennifer, bear with us the next few months.
We're working on this to bring us out as soon as we can because
we know there are very, very powerful bands around the world
(15:01):
that address exactly what you talked about, the hot flashes,
the headaches, the menopause andjust symptoms.
There are actually powerful herbs out there that can help
you balance your remote whether that's for PMS, whether that's
for fertility, whether that's for perimenopause or menopause,
it can definitely help. Toe that is, for example, a
(15:23):
Shatavari from India, and this can be a maca from Peru and Dong
Koi from China in all of more ofthese ancient cultures, they're
actually they have been using these herbs for like a long time
to actually help female health and balance hormones.
So I think that's definitely something where we, I, you know,
(15:45):
dove really deep and like what are the things we can use?
So that is coming. I think otherwise during
menopause, I will never call myself not yet a menopause
expert. What I've been learning a little
bit about it is definitely protein is important.
So I think incorporating maybe aplant based protein powder, but
also just you know, what you're eating, right?
(16:06):
If I think about my protein sources, it's like maybe hummus,
tofu, tempeh, peas, nuts, nut butter seeds, right?
Those are all things that contain protein that can really
help you as well. So I would say those are the
first, the first things I would say.
Another one that I know is really important is actually
strength training. And I think if we hear that
(16:27):
there is right away this idea oflike, oh, I need to lift weights
and it's like it's not me, I need to go to the gym.
I don't feel comfortable doing that.
Just start with something like Pilatus.
To me, that's also strengthening.
You're using your own body weight to become stronger.
It's super low impact. So, you know, maybe if you have
like pain in your knees and you're like, I cannot, you know,
just go for a run. Pilatus I feel is such a
(16:49):
equalizer and I feel anyone in whatever like fitness level you
are, you can just do it. So I would say those are like
two other tips that I think are anyone going from menopause
would be really powerful to incorporate in your daily
routine. One last question we have here,
we'd love to hear your thoughts on fasting and do your products,
nutrition, vitamins break a fast.
(17:10):
Definitely multivitamin definitely can be taken during a
fast. So if you're doing intermittent
fasting and not eating in the morning, I think that's totally
fine. The greens powder, I would also
say definitely if you take that just in water, definitely
something you could take during your fast.
We've done just a water fast andwe also did that so I just for a
(17:30):
day water fast. So I think that's definitely
something you could do. And we usually take the greens
and empty stomach in the morningas a shot, yeah.
I love doing that. We do add a little bit of lime
or lemon too through it as well.But you know, you can also just
take it like straight up tails will definitely not break a
fast. Beauty berries I would not do
during a fasting phase because Imean, there's not a ton, but
there's it's a bit more fruity. So I would just leave that for
(17:52):
later in the day then. And you know, like that is then
also something you can also say like, hey, I do my fast and
maybe the first thing you do is still take this movie before you
have lunch afterwards, if that'ssomething you like.
And also if people fast, yeah, you need to get your calories
done in two meals. So just make sure that
especially also how, how you break your fast is always
important, right? Because how we break our fast,
(18:13):
we can actually absorb more nutrients in that first meal.
So make that one really count. In general, we're a fan, so
fasting. Yeah, I think it's like learning
and learning about it more. And I mean, I feel there's
there's a balance like I think not eating for like inter
manifesting right away often goes to 18 hours.
But even just not eating for 12 hours, right, having your last
(18:33):
meal and not snacking at night and then you know, your
breakfast and having that 12 hour break I think already can
be so powerful. Even during the day I feel like
the window is 8 hours, but we always try to not snack all the
time right? Giving breaks in between.
Meals, I think. It's where you have a meal.
I feel better when I do that. When I like braced all the time
throughout the day. I don't feel good.
(18:54):
And I just kind of like you keepadding food.
So also like give your body breaks between meals.
I think it's really rather just have a proper meal and then stop
eating. For me personally, I like a good
breakfast. I get hungry very quickly when
I'm on a longer fasting so I do like having.
I'm laughing because you definitely get hungry.
(19:16):
And I just so I do like, I do like sometimes I was too fast.
It's healthy. It's not something I would do
every day, especially if I go towork.
I need to perform, I need the energy all morning.
Then I would rather sit down, have a have a breakfast that
fuels me because obviously it's about fueling your body.
Yeah, no, 100%. And I, I mean, I do feel like if
(19:37):
you decide to skip, right, you don't have to wait till 1.
You can also, like a lot of people have your first meal then
at 11. I think for us, there's also a
social aspect to it. I like to have breakfast with my
kids together. For us, our free meal time
today, we always sit together and I think it's a very
important family time actually for us as well sidetracked from
the fasting. But yeah, that's that's a little
(19:58):
bit our perspective right now. Let's pause here one I'm and
this I need to actually researchmore.
But there's also for women, we're not actually especially
for in our cycles. There are actually times within
our cycles where it's powerful to fast and there are times
within our cycles we should not be fasting.
I need to look up exactly. That's another episode.
It's a whole other episode but maybe I need to find.
(20:19):
If someone knows an expert on this topic, let me know because
I would love to interview them. But there's, there is actually
and it's so powerful, right? If we start to understand our
cycle and our health, how that'srelated and we can actually
start to work with that and giveit the right foods and the
rights. Like even the way you work out
right during your cycle, like ifyou're on your period or not on
your periods, like it should be different.
(20:40):
Like we are different every single week and.
Day. I would say every day.
I mean every minute. I'm still figuring out the cycle
I don't remember. Remember you had this ad for a
while. You got the.
Messages. It was so great.
I don't know every week or an e-mail who you are this week.
Yeah, well, I'm not true. I'm not from my cycle already
for a long time now, so we'll see when it comes back.
(21:02):
And then we come out. I'm still trying to figure it
out. Me too, so don't worry.
OK, This was a special episode Q&A from all of you.
I hope that was helpful, even though maybe you didn't ask a
question. We dove into some fasting and
some other general questions. We site got sidetracked as
usual. As usual, if you.
Have questions around this? If or you have topics we should
(21:24):
talk about, please e-mail us. Go and check out our YouTube
super plans TV or Instagram Eat Super plans.
This is a super health podcast and we'll see you.
Next time.
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