August 26, 2024 • 21 mins
Feeling sluggish after winter's indulgence? Ready to hit the reset button on your health habits? This episode of the Ageless and Awesome podcast is your perfect guide to rejuvenating your routine as we move into spring. Join me as we navigate the common pitfalls of winter comfort foods and skipped workouts and discover how to establish new, healthier habits. With a focus on breaking dependency on sugar, alcohol, and caffeine, I'll share actionable strategies, including setting timelines and boundaries.
In our deep dive, we'll reassess the impacts of caffeine and alcohol on our well-being. Discover the cognitive perks of moderate coffee and tea consumption and get practical tips for cutting back on excessive caffeine. We'll also debunk myths surrounding the health benefits of alcohol, particularly red wine, and underscore the advantages of incorporating alcohol-free days into your routine. Improved sleep and clearer thinking await! Don’t forget to subscribe on Apple Podcasts or Spotify, and connect with me on Instagram @susiegardenwellness!
Are you a woman feeling stressed, flat and experiencing the challenges of perimenopause?
It’s time to reclaim your youthful energy, radiance and self-assurance (and your ideal weight).
I’m here to help with my proven method.
Here's how I can support you -
1. Hit your health and wellbeing goals this year, balance your hormones and lose weight with your own personalised protocol, based on your body's biochemistry. Sounds awesome right!! Book a free 30 minute Peri Weight Loss Assessment with me so we can discuss your health and wellbeing goals and also see how I might be able to support you. Book your call here.
2. Follow me on Instagram and Facebook - @the.perimenopause.path
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:00):
Hi, I'm Susie Garden and this is the Ageless and
Awesome podcast.
I'm an age-defying naturopathand clinical nutritionist and
I'm here to bust myths aroundwomen's health and aging so that
you can be ageless and awesomein your 40s, 50s and beyond.
The Ageless and Awesome podcastis dedicated to helping women
(00:24):
through perimenopause andmenopause with great health, a
positive mindset and outrageousconfidence.
Hit, subscribe or follow nowand let's get started.
Hello, gorgeous one, andwelcome to the Ageless and
Awesome podcast.
And this week I'm going to talkabout something that's coming
(00:44):
up a lot in the calls that Ihave with prospective clients.
Often this comes up at thistime of year, which is, you know
, we're in the last week ofwinter.
We've just had certainly whereI live in Queensland a very warm
Sunday yesterday and today'salso very, very warm, and so,
(01:06):
yeah, we're starting to see thefirst glimpses of the end of
winter, and this is when I'moften getting inquiries from
women that are really wanting toreset themselves.
They're wanting to.
I guess they're starting tothink about summer, starting to
(01:27):
think about how they're feelingin their bodies, how they're
looking in their clothes, andoften in winter and I'm exactly
the same in winter I tend to bea little bit more open to
comfort food you know thebeautiful heavier foods,
sneaking in a little bit ofextra dessert here and there,
(01:51):
not going to my reformer classes, or even I haven't done gym
since oh gosh, probably April,because it's just cold and you
just kind of want to be in bedfor a bit longer.
And yeah, and then all of thebeautiful habits that certainly
that I have formed and that Iknow serve me so well, serve my
(02:15):
health, serve my mentalwellbeing, my physical wellbeing
so well.
I just need to kind of revisitand reset.
Some people like to use theword detox.
That's another word you can use.
That's certainly the context inwhich I'm using that is, in
(02:36):
terms of resetting, and I thinkit's something that is a really
great exercise in mindfulnessabout your own habits and your
own, I guess, journey and oftena reflection of your life
journey over the year.
If you've had a lot of thingsgoing on, perhaps the year
(02:57):
hasn't gone as you've planned.
I know certainly for me theyear hasn't gone as planned.
I was supposed to be in Africaright now.
For me, the year hasn't gone asplanned.
I was supposed to be in Africaright now but unfortunately, due
to my dog's illness did not goand I'm very glad that I didn't.
(03:17):
So, yeah, I think that oftenyou know we're getting August,
almost September and the year isreally flying by and it's a
really worthwhile exercise toreally have a look at what do
you want to have in your life interms of your health and
well-being and your body and howcan you make some steps towards
(03:39):
receiving that in your life.
And I love the concept of doinga reset or a detox because it
gives you some.
I wanted to use the worddeadlines there.
I guess it is some deadlines,some boundaries, some structure.
I've really learned since I'veworked for myself that not
(04:00):
having boundaries and structurehas not served me at all.
When deadlines are flexible,then often it makes it very easy
to push it backwards.
When I was in corporate and itwas other people's deadlines, I
always made my deadlines.
So I find that having a periodof time and this works
(04:21):
incredibly well with women thatdo my glow protocol program
because it is very structured,so it takes away that decision
fatigue and it gives you a veryclear timeline of what you're
doing and when you're doing it.
And um, and I think doing areset or a detox can really help
with that, because you'restarting it on a specific day,
(04:44):
you know it's going to go for 10days or 14 days or whatever
period of time you want it to gofor, and you've got some good
boundaries in place.
Then, depending on what youwant to achieve.
If you want to break up withalcohol, if you want to break up
with sugar, if you want tobreak up with caffeine, whatever
those things are that you wantto do maybe it's a weight loss
(05:05):
goal I think that having thatboundary of time can be
extremely helpful, and this is agreat time of year to do
something like this, becausewe're at the you know kind of
nowhere land at the moment.
I mean, we do have Father's Daycoming up in Australia, we do
(05:29):
have school holidays towards theend of September, so right now
is a really good time because,generally speaking, there's not
a lot of kind of festive events.
There might be a birthday hereand there, but certainly you
know it can be a really goodtime of the year that you can
see clear at like a 10-dayperiod or a 14-day period where
(05:51):
you can really commit to doingthis reset or detox.
And you know I mentioned beforesome of the goals that you
might have in doing this, forexample, breaking up with sugar.
Now we all know we all knowthat it's not good for us, it's
not good for our brain, it's notgood for our microbiome in our
(06:16):
gut, it's not good for ourenergy levels, it's not good for
our long-term wellbeing.
When it comes to things likeinsulin resistance, which you've
heard me talk about before onthe podcast, if you're not
familiar with this, just go intothe.
If you've got a using a podcastapp that allows you to search.
If you put insulin resistancein, you will find plenty of
(06:40):
podcasts where I've talked aboutit or otherwise.
Message me and I'll tell youwhich ones to go and have a
listen to.
But it's particularly importantas a woman in your 40s and 50s
actually as a man as wellbecause it does impact both of
us, all genders.
Once we sort of hit that over 40period, that is when our
(07:02):
ability to process sugar in ourbodies, manage our glucose and
insulin levels, can be a littlebit more challenging.
So by reducing sugar as much aswe reasonably can, that will
help with that a lot.
It also obviously helps withweight loss in a number of
(07:23):
different ways.
But just to keep this episodereally simple reducing that
sugar, particularly refinedwhite sugar, as much as possible
.
But realistically, if you'reputting sugar in your tea or
your coffee, for example, that'sa really easy one to get rid of
and it's really not good foryou.
Even if it's coconut sugar orbrown sugar, it's all going to
(07:47):
be nudging up your blood sugarlevels in a way that's not
serving you.
It's going to make you hungrierlater, it's going to make you
overeat, it's going to give youthe brain fog, all of those
sorts of things.
So sugar breaking up with sugaris like a big goal for many
people when they want to do areset or a detox.
Another thing I did mention,like alcohol and caffeine
(08:08):
Caffeine, you know what.
There are benefits to havingcoffee and tea, particularly
from a cognitive point of view,up to about two a day.
If you're having more than twocoffees a day or you really feel
you need coffee in order tofunction, then that's probably
(08:28):
something to revisit and have alook at and go well, all right,
if I actually can't function inmy day without coffee, what is
going on?
What is going on in my body andbrain?
That means I'm reliant on thisto keep going, because it's
probably some sort ofnutritional issue.
It could be a mental healthissue.
That means that you know youneed to kind of have a look at
(08:48):
that and make sure that yourbody's getting, and your mind is
getting, everything that itneeds.
But two coffees a day, generallyspeaking, has actually got some
pretty good health benefits formost people.
But you know I often have whenI'm talking to people or
starting working with people inmy programs.
I've had one person that washaving 14 coffees a day, 14.
(09:12):
And they just thought that wasnormal.
It was just a constant streamof coffee all day.
I had another lady recently.
She was drinking probably aliter of Pepsi every day.
So you know that's not great.
It's not great.
That's a lot of caffeine on topof coffees.
That's a lot, a lot of caffeineto be getting into your body.
(09:37):
So, as I said, two a day isprobably pretty good.
There's some benefits there.
But yeah, and what I wouldsuggest too if you are someone
that's having lots and lots ofcaffeine, don't go cold turkey
on it.
Try and reduce it over a periodof time by about the equivalent
of half a shot a day, just so,or every couple of days, and
(10:00):
particularly if you have anyissues like anxiety?
Uh, because withdrawingcaffeine suddenly can give you a
sensation like you're having apanic attack.
If you have anxiety, but yeah.
And if you don't have anxiety,but just the withdrawal from
caffeine can be brutal, if youdon't manage it well, like the
headaches can be just horrific.
(10:21):
So really be mindful of that.
If you are thinking aboutgiving up caffeine or just doing
a bit of a reset, I think it'sactually a good thing to do.
I usually do a reset twice ayear and I usually try and get
rid of coffee.
Sometimes I don't, but when Ido, I actually feel really good
not having it, but I do love mycoffee.
(10:44):
Having said that, but I do lovemy coffee having said that.
So, yeah, alcohol I thinkrevisiting our relationship with
alcohol can be reallybeneficial, particularly if it
is something that's on your mind.
We know at the moment there is areal movement towards reducing
alcohol.
There are some prettyreasonable non-alcoholic wines,
(11:08):
beers.
I've tried a few of them.
Some of them are great, some ofthem are not so great, but I
think you know, have a look athow many drinks a week are you
really having when?
I you know, talk to peopleoften they'll go oh, I only
drink on weekends.
And then I might ask them well,how many drinks do you have if
(11:29):
you're drinking on a weekend?
And particularly for blokes.
I find that because I do workwith men as well as women I find
that often they'll say, oh yeah, if I go to a barbecue I might
have seven beers.
And I'm like, oh, okay, overwhat period of time?
Three hours, that's a lot.
That's a lot, particularlybecause most beers, if you're
(11:52):
thinking like of a stubby,that's more than one standard
drink in that.
So that can really add up.
And often people forget thingslike if they're drinking an
alcohol at a business lunch, forexample, or if they're drinking
during the week or they mightgo oh, I only have one or two
glasses a night, what's 14standard drinks a week?
(12:14):
And plus if there's more on theweekend, which generally there
is, that really does add up.
And certainly the Australianguidelines recommend having at
least two alcohol-free days aweek, recommend having at least
two alcohol-free days a week.
And there is actually no saferecommended amount of alcohol to
have, which a lot of people arereally surprised at.
(12:36):
A lot of people kind of believe, and I think there was a lot of
publicity many years ago now Ithink I'm thinking around 20 odd
years ago around theMediterranean diet and the fact
that the Mediterranean dietincludes wine with meals, and
people talked about theresveratrol content of red wine
(12:58):
and that's why it was good foryou.
Well, you know that's kind ofbeen debunked that myth, and
really the effect of the alcoholcomponent of the red wine
really outweighs the benefityou're getting from the
resveratrol.
So it's not actually a validreason to drink wine or red wine
(13:23):
, particularly anymore.
You're actually better off nothaving it.
If we're really honest, now Isay that I do like to drink.
I do.
I do tend to try and keep it toweekends and I'm really not a
big drinker, but I do like it.
I'm certainly not someone thatsays you know you must stop
drinking.
But I think revisiting yourrelationship with alcohol, you
(13:47):
must stop drinking.
But I think revisiting yourrelationship with alcohol,
actually writing it down likehow many drinks am I having a
week?
How many alcohol-free days am Iactually having Maybe you might
be drinking more than you thinkand even just taking a two-week
break from alcohol, you'llprobably see a really good
improvement in your sleep and weall know as perimenopausal or
(14:08):
postmenopausal women, sleep canbe a real issue.
Alcohol can often help withgetting you to sleep, but it
generally will cause a disruptedsleep pattern.
So we absolutely should see animprovement in sleep if you have
a two-week break from alcohol.
A reduction in brain fog?
Absolutely, because alcoholreally messes with your brain
(14:30):
biochemistry.
I mean often we think of theeffects on the liver, which it
does have, but the effects onyour brain biochemistry are very
real and you will generallyfeel a real reduction in brain
fog when you stop drinkingalcohol, even for just two weeks
.
You should see an improvementin your energy levels Also,
(14:53):
things like just decreasedconflicts with loved ones,
because, as we know, when we'vehad a drink or two, often our
perception of situations can bea little different from the
reality.
So I think you know if you'relooking at doing a reset or a
detox, having alcohol-freeperiod for at least 14 days is
ideal and then reallyreassessing.
(15:16):
Do I actually really need todrink what I'm drinking?
Why am I drinking?
Is it because my partner likesto drink and wants me as their
drinking buddy?
You know, sometimes that ispart of it.
In fact, I have a lot ofdiscussions with women about
that and the fact that alcoholis a big part of the
relationship.
So sometimes it's helpful tosee if you can get your partner
(15:37):
on board to actually do thiswith you and have a break from
alcohol as well.
But when you're doing a reset ora detox, really you want to
look at rebuilding some habitsthat serve you, that you know
are going to make you feel good,that you know are going to help
(15:58):
you with whatever your goal is.
For some people it's they wanttheir skin to glow, which it
definitely improves.
I'll never forget the firsttime I did a detox was with my
husband and we did two weeks oflike no caffeine, no alcohol, no
sugar, like lots of greens.
We were juicing, we were doingall of the things.
It was when I was a nutritionstudent.
(16:18):
We were doing all of the thingsit was when I was a nutrition
student and learning about allof these things.
And like I could not believe injust two weeks that the whites
of his eyes were noticeablywhiter, I found that just
extraordinary, really noticeablywhiter, and his teeth were
(16:38):
noticeably whiter as well.
I found it more difficult tosee that in myself, but it was
very, very noticeable for him.
So just a couple of weeks makesa huge difference and when you
can rebuild some habits thatserve you.
Whether your goal is focusing onyour skin health, maybe your
goal might be to improve yoursleep, maybe your goal is to
(17:00):
bring back in some movement thatyou love.
Like.
For me particularly, that's oneof my things, particularly with
, as you know, I've had a recentdiagnosis of osteopenia.
So right now I'm looking okay,how can I get into the gym at
least two to three times a weekand lift some heavy weights?
Two to three times a week andlift some heavy weights?
(17:23):
And I still haven't even thoughI'm motivated, I still haven't
taken the steps to bring thatinto my schedule.
So that's something I'mfocusing on in the next week or
two.
Other things, like really easythings you can bring in, like
increasing your water intake.
You remember my calculation 35mils of water per kilo of body
weight per day is what youshould be aiming for.
(17:45):
It can be quite a lot, probablymore than you're actually
drinking right now.
Increasing fruits and veggies Ifyou're not having your five and
two, so to speak, your fiveserves of veggies and two serves
of fruit, how can you get thatin?
Maybe even making yourself alittle plan for a week of what
you're serves of fruit.
How can you get that in?
Maybe even making yourself alittle plan for a week of what
you're going to eat?
Maybe your goal is to work onrelationships.
(18:06):
Maybe you want more friendships.
Maybe you want more socialevents in your calendar.
Maybe you want to spend moretime with family.
Maybe you want to improvecommunication with your partner.
All of this can be part of areset.
Bring them on board so thatyou've got that support and they
have your support.
It can be really, reallyhelpful.
Also, maybe self-care is partof that.
(18:30):
Maybe you're feeling stressed.
Maybe there's been, as Imentioned earlier, a lot going
on this year that you didn'texpect and your stress levels
are high and maybe you just wantto focus on that, and maybe
that comes in the form of doinga three minutes of deep
breathing every morning andevery night.
Or maybe that's going for awalk in nature once a week or
(18:54):
joining a local walking group sothat you're meeting some new
people.
You know there's lots of people.
What I've really noticed thisyear there's a real craving for
connection.
I have met so many new womenthis year through reaching out
through social Facebook groups.
It's been amazing.
So maybe have a look.
(19:15):
If you're not sure how to meetnew people, just go into
Facebook and just put insomething like social club and
put your suburb or put your cityand see what comes up.
There'll definitely be ones upthere and you can join a few
groups and see which ones youresonate with.
That might be part of yourreset.
It's like right, I'm going tohave an amazing social life.
But yeah, if you are lookingfor support, you probably know I
(19:40):
do have, as obviously the GLOWprotocol is my big kahuna, my
big gun if you want big resultswith your goals.
But I also have a shorterprogram the Radiant Reset Detox
for perimenopausal women.
It's also great forpostmenopausal.
It's actually good for any sortof hormone imbalance, and that
(20:08):
is.
I've got a free version whereyou get the guide and you can
DIY, or for a small payment it's$47.
You get all the recipes, themeal plans, the shopping list,
templates, so many moreresources.
There's a video workshop, allof the things, and that's just
$47.
So I'll make sure the link isin the show notes, because now
is a great time If you do wantto do something like this now's
(20:29):
the time before you getdistracted with holidays, then
the festive season is going tobe honest before you know it,
and then it's going to beholidays, et cetera, et cetera
is going to be honest before youknow it, and then it's going to
be holidays, et cetera, etcetera.
So, yeah, if you have anyquestions, please do give me a
message.
You can message directlythrough Spotify.
(20:51):
You can email me.
Hello at suzygardencom.
You can book in an introductioncall if you want to have a chat
on the phone.
If you're international viaZoom, particularly if you've got
weight loss goals, if you'vegot hormone some significant
hormonal symptoms that you wantaddressed and you want to work
with me for three months prettyintensively, then that's
available to you as well.
(21:12):
So, anyway, I hope you'reenjoying your week so far.
I'll be back on Thursday withQ&A.
If you do have a question youwant me to answer, I would love
to hear from you.
Thanks so much for joining metoday on the Ageless and Awesome
podcast.
If you liked today's episode,please make sure you click the
little plus button if you're onApple podcasts, or the follow
(21:33):
button if you're on Spotify, sothat you get each new episode
delivered to you every week.
If you like free stuff, thenhead to the show notes and click
the link to receive my freeRadiant Reset Hormone Detox
Guide for perimenopausal women.
Or, if you'd like to continuethe discussion, head over to
Instagram and DM me atsuzygardenwellness.
(21:53):
I'd love to connect with you.
Hi, I'm Susie Garden and this is the Ageless and
Awesome podcast.
I'm an age-defying naturopathand clinical nutritionist and
I'm here to bust myths aroundwomen's health and aging so that
you can be ageless and awesomein your 40s, 50s and beyond.
The Ageless and Awesome podcastis dedicated to helping women
(00:24):
through perimenopause andmenopause with great health, a
positive mindset and outrageousconfidence.
Hit, subscribe or follow nowand let's get started.
Hello, gorgeous one, andwelcome to the Ageless and
Awesome podcast.
And this week I'm going to talkabout something that's coming
(00:44):
up a lot in the calls that Ihave with prospective clients.
Often this comes up at thistime of year, which is, you know
, we're in the last week ofwinter.
We've just had certainly whereI live in Queensland a very warm
Sunday yesterday and today'salso very, very warm, and so,
(01:06):
yeah, we're starting to see thefirst glimpses of the end of
winter, and this is when I'moften getting inquiries from
women that are really wanting toreset themselves.
They're wanting to.
I guess they're starting tothink about summer, starting to
(01:27):
think about how they're feelingin their bodies, how they're
looking in their clothes, andoften in winter and I'm exactly
the same in winter I tend to bea little bit more open to
comfort food you know thebeautiful heavier foods,
sneaking in a little bit ofextra dessert here and there,
(01:51):
not going to my reformer classes, or even I haven't done gym
since oh gosh, probably April,because it's just cold and you
just kind of want to be in bedfor a bit longer.
And yeah, and then all of thebeautiful habits that certainly
that I have formed and that Iknow serve me so well, serve my
(02:15):
health, serve my mentalwellbeing, my physical wellbeing
so well.
I just need to kind of revisitand reset.
Some people like to use theword detox.
That's another word you can use.
That's certainly the context inwhich I'm using that is, in
(02:36):
terms of resetting, and I thinkit's something that is a really
great exercise in mindfulnessabout your own habits and your
own, I guess, journey and oftena reflection of your life
journey over the year.
If you've had a lot of thingsgoing on, perhaps the year
(02:57):
hasn't gone as you've planned.
I know certainly for me theyear hasn't gone as planned.
I was supposed to be in Africaright now.
For me, the year hasn't gone asplanned.
I was supposed to be in Africaright now but unfortunately, due
to my dog's illness did not goand I'm very glad that I didn't.
(03:17):
So, yeah, I think that oftenyou know we're getting August,
almost September and the year isreally flying by and it's a
really worthwhile exercise toreally have a look at what do
you want to have in your life interms of your health and
well-being and your body and howcan you make some steps towards
(03:39):
receiving that in your life.
And I love the concept of doinga reset or a detox because it
gives you some.
I wanted to use the worddeadlines there.
I guess it is some deadlines,some boundaries, some structure.
I've really learned since I'veworked for myself that not
(04:00):
having boundaries and structurehas not served me at all.
When deadlines are flexible,then often it makes it very easy
to push it backwards.
When I was in corporate and itwas other people's deadlines, I
always made my deadlines.
So I find that having a periodof time and this works
(04:21):
incredibly well with women thatdo my glow protocol program
because it is very structured,so it takes away that decision
fatigue and it gives you a veryclear timeline of what you're
doing and when you're doing it.
And um, and I think doing areset or a detox can really help
with that, because you'restarting it on a specific day,
(04:44):
you know it's going to go for 10days or 14 days or whatever
period of time you want it to gofor, and you've got some good
boundaries in place.
Then, depending on what youwant to achieve.
If you want to break up withalcohol, if you want to break up
with sugar, if you want tobreak up with caffeine, whatever
those things are that you wantto do maybe it's a weight loss
(05:05):
goal I think that having thatboundary of time can be
extremely helpful, and this is agreat time of year to do
something like this, becausewe're at the you know kind of
nowhere land at the moment.
I mean, we do have Father's Daycoming up in Australia, we do
(05:29):
have school holidays towards theend of September, so right now
is a really good time because,generally speaking, there's not
a lot of kind of festive events.
There might be a birthday hereand there, but certainly you
know it can be a really goodtime of the year that you can
see clear at like a 10-dayperiod or a 14-day period where
(05:51):
you can really commit to doingthis reset or detox.
And you know I mentioned beforesome of the goals that you
might have in doing this, forexample, breaking up with sugar.
Now we all know we all knowthat it's not good for us, it's
not good for our brain, it's notgood for our microbiome in our
(06:16):
gut, it's not good for ourenergy levels, it's not good for
our long-term wellbeing.
When it comes to things likeinsulin resistance, which you've
heard me talk about before onthe podcast, if you're not
familiar with this, just go intothe.
If you've got a using a podcastapp that allows you to search.
If you put insulin resistancein, you will find plenty of
(06:40):
podcasts where I've talked aboutit or otherwise.
Message me and I'll tell youwhich ones to go and have a
listen to.
But it's particularly importantas a woman in your 40s and 50s
actually as a man as wellbecause it does impact both of
us, all genders.
Once we sort of hit that over 40period, that is when our
(07:02):
ability to process sugar in ourbodies, manage our glucose and
insulin levels, can be a littlebit more challenging.
So by reducing sugar as much aswe reasonably can, that will
help with that a lot.
It also obviously helps withweight loss in a number of
(07:23):
different ways.
But just to keep this episodereally simple reducing that
sugar, particularly refinedwhite sugar, as much as possible
.
But realistically, if you'reputting sugar in your tea or
your coffee, for example, that'sa really easy one to get rid of
and it's really not good foryou.
Even if it's coconut sugar orbrown sugar, it's all going to
(07:47):
be nudging up your blood sugarlevels in a way that's not
serving you.
It's going to make you hungrierlater, it's going to make you
overeat, it's going to give youthe brain fog, all of those
sorts of things.
So sugar breaking up with sugaris like a big goal for many
people when they want to do areset or a detox.
Another thing I did mention,like alcohol and caffeine
(08:08):
Caffeine, you know what.
There are benefits to havingcoffee and tea, particularly
from a cognitive point of view,up to about two a day.
If you're having more than twocoffees a day or you really feel
you need coffee in order tofunction, then that's probably
(08:28):
something to revisit and have alook at and go well, all right,
if I actually can't function inmy day without coffee, what is
going on?
What is going on in my body andbrain?
That means I'm reliant on thisto keep going, because it's
probably some sort ofnutritional issue.
It could be a mental healthissue.
That means that you know youneed to kind of have a look at
(08:48):
that and make sure that yourbody's getting, and your mind is
getting, everything that itneeds.
But two coffees a day, generallyspeaking, has actually got some
pretty good health benefits formost people.
But you know I often have whenI'm talking to people or
starting working with people inmy programs.
I've had one person that washaving 14 coffees a day, 14.
(09:12):
And they just thought that wasnormal.
It was just a constant streamof coffee all day.
I had another lady recently.
She was drinking probably aliter of Pepsi every day.
So you know that's not great.
It's not great.
That's a lot of caffeine on topof coffees.
That's a lot, a lot of caffeineto be getting into your body.
(09:37):
So, as I said, two a day isprobably pretty good.
There's some benefits there.
But yeah, and what I wouldsuggest too if you are someone
that's having lots and lots ofcaffeine, don't go cold turkey
on it.
Try and reduce it over a periodof time by about the equivalent
of half a shot a day, just so,or every couple of days, and
(10:00):
particularly if you have anyissues like anxiety?
Uh, because withdrawingcaffeine suddenly can give you a
sensation like you're having apanic attack.
If you have anxiety, but yeah.
And if you don't have anxiety,but just the withdrawal from
caffeine can be brutal, if youdon't manage it well, like the
headaches can be just horrific.
(10:21):
So really be mindful of that.
If you are thinking aboutgiving up caffeine or just doing
a bit of a reset, I think it'sactually a good thing to do.
I usually do a reset twice ayear and I usually try and get
rid of coffee.
Sometimes I don't, but when Ido, I actually feel really good
not having it, but I do love mycoffee.
(10:44):
Having said that, but I do lovemy coffee having said that.
So, yeah, alcohol I thinkrevisiting our relationship with
alcohol can be reallybeneficial, particularly if it
is something that's on your mind.
We know at the moment there is areal movement towards reducing
alcohol.
There are some prettyreasonable non-alcoholic wines,
(11:08):
beers.
I've tried a few of them.
Some of them are great, some ofthem are not so great, but I
think you know, have a look athow many drinks a week are you
really having when?
I you know, talk to peopleoften they'll go oh, I only
drink on weekends.
And then I might ask them well,how many drinks do you have if
(11:29):
you're drinking on a weekend?
And particularly for blokes.
I find that because I do workwith men as well as women I find
that often they'll say, oh yeah, if I go to a barbecue I might
have seven beers.
And I'm like, oh, okay, overwhat period of time?
Three hours, that's a lot.
That's a lot, particularlybecause most beers, if you're
(11:52):
thinking like of a stubby,that's more than one standard
drink in that.
So that can really add up.
And often people forget thingslike if they're drinking an
alcohol at a business lunch, forexample, or if they're drinking
during the week or they mightgo oh, I only have one or two
glasses a night, what's 14standard drinks a week?
(12:14):
And plus if there's more on theweekend, which generally there
is, that really does add up.
And certainly the Australianguidelines recommend having at
least two alcohol-free days aweek, recommend having at least
two alcohol-free days a week.
And there is actually no saferecommended amount of alcohol to
have, which a lot of people arereally surprised at.
(12:36):
A lot of people kind of believe, and I think there was a lot of
publicity many years ago now Ithink I'm thinking around 20 odd
years ago around theMediterranean diet and the fact
that the Mediterranean dietincludes wine with meals, and
people talked about theresveratrol content of red wine
(12:58):
and that's why it was good foryou.
Well, you know that's kind ofbeen debunked that myth, and
really the effect of the alcoholcomponent of the red wine
really outweighs the benefityou're getting from the
resveratrol.
So it's not actually a validreason to drink wine or red wine
(13:23):
, particularly anymore.
You're actually better off nothaving it.
If we're really honest, now Isay that I do like to drink.
I do.
I do tend to try and keep it toweekends and I'm really not a
big drinker, but I do like it.
I'm certainly not someone thatsays you know you must stop
drinking.
But I think revisiting yourrelationship with alcohol, you
(13:47):
must stop drinking.
But I think revisiting yourrelationship with alcohol,
actually writing it down likehow many drinks am I having a
week?
How many alcohol-free days am Iactually having Maybe you might
be drinking more than you thinkand even just taking a two-week
break from alcohol, you'llprobably see a really good
improvement in your sleep and weall know as perimenopausal or
(14:08):
postmenopausal women, sleep canbe a real issue.
Alcohol can often help withgetting you to sleep, but it
generally will cause a disruptedsleep pattern.
So we absolutely should see animprovement in sleep if you have
a two-week break from alcohol.
A reduction in brain fog?
Absolutely, because alcoholreally messes with your brain
(14:30):
biochemistry.
I mean often we think of theeffects on the liver, which it
does have, but the effects onyour brain biochemistry are very
real and you will generallyfeel a real reduction in brain
fog when you stop drinkingalcohol, even for just two weeks
.
You should see an improvementin your energy levels Also,
(14:53):
things like just decreasedconflicts with loved ones,
because, as we know, when we'vehad a drink or two, often our
perception of situations can bea little different from the
reality.
So I think you know if you'relooking at doing a reset or a
detox, having alcohol-freeperiod for at least 14 days is
ideal and then reallyreassessing.
(15:16):
Do I actually really need todrink what I'm drinking?
Why am I drinking?
Is it because my partner likesto drink and wants me as their
drinking buddy?
You know, sometimes that ispart of it.
In fact, I have a lot ofdiscussions with women about
that and the fact that alcoholis a big part of the
relationship.
So sometimes it's helpful tosee if you can get your partner
(15:37):
on board to actually do thiswith you and have a break from
alcohol as well.
But when you're doing a reset ora detox, really you want to
look at rebuilding some habitsthat serve you, that you know
are going to make you feel good,that you know are going to help
(15:58):
you with whatever your goal is.
For some people it's they wanttheir skin to glow, which it
definitely improves.
I'll never forget the firsttime I did a detox was with my
husband and we did two weeks oflike no caffeine, no alcohol, no
sugar, like lots of greens.
We were juicing, we were doingall of the things.
It was when I was a nutritionstudent.
(16:18):
We were doing all of the thingsit was when I was a nutrition
student and learning about allof these things.
And like I could not believe injust two weeks that the whites
of his eyes were noticeablywhiter, I found that just
extraordinary, really noticeablywhiter, and his teeth were
(16:38):
noticeably whiter as well.
I found it more difficult tosee that in myself, but it was
very, very noticeable for him.
So just a couple of weeks makesa huge difference and when you
can rebuild some habits thatserve you.
Whether your goal is focusing onyour skin health, maybe your
goal might be to improve yoursleep, maybe your goal is to
(17:00):
bring back in some movement thatyou love.
Like.
For me particularly, that's oneof my things, particularly with
, as you know, I've had a recentdiagnosis of osteopenia.
So right now I'm looking okay,how can I get into the gym at
least two to three times a weekand lift some heavy weights?
Two to three times a week andlift some heavy weights?
(17:23):
And I still haven't even thoughI'm motivated, I still haven't
taken the steps to bring thatinto my schedule.
So that's something I'mfocusing on in the next week or
two.
Other things, like really easythings you can bring in, like
increasing your water intake.
You remember my calculation 35mils of water per kilo of body
weight per day is what youshould be aiming for.
(17:45):
It can be quite a lot, probablymore than you're actually
drinking right now.
Increasing fruits and veggies Ifyou're not having your five and
two, so to speak, your fiveserves of veggies and two serves
of fruit, how can you get thatin?
Maybe even making yourself alittle plan for a week of what
you're serves of fruit.
How can you get that in?
Maybe even making yourself alittle plan for a week of what
you're going to eat?
Maybe your goal is to work onrelationships.
(18:06):
Maybe you want more friendships.
Maybe you want more socialevents in your calendar.
Maybe you want to spend moretime with family.
Maybe you want to improvecommunication with your partner.
All of this can be part of areset.
Bring them on board so thatyou've got that support and they
have your support.
It can be really, reallyhelpful.
Also, maybe self-care is partof that.
(18:30):
Maybe you're feeling stressed.
Maybe there's been, as Imentioned earlier, a lot going
on this year that you didn'texpect and your stress levels
are high and maybe you just wantto focus on that, and maybe
that comes in the form of doinga three minutes of deep
breathing every morning andevery night.
Or maybe that's going for awalk in nature once a week or
(18:54):
joining a local walking group sothat you're meeting some new
people.
You know there's lots of people.
What I've really noticed thisyear there's a real craving for
connection.
I have met so many new womenthis year through reaching out
through social Facebook groups.
It's been amazing.
So maybe have a look.
(19:15):
If you're not sure how to meetnew people, just go into
Facebook and just put insomething like social club and
put your suburb or put your cityand see what comes up.
There'll definitely be ones upthere and you can join a few
groups and see which ones youresonate with.
That might be part of yourreset.
It's like right, I'm going tohave an amazing social life.
But yeah, if you are lookingfor support, you probably know I
(19:40):
do have, as obviously the GLOWprotocol is my big kahuna, my
big gun if you want big resultswith your goals.
But I also have a shorterprogram the Radiant Reset Detox
for perimenopausal women.
It's also great forpostmenopausal.
It's actually good for any sortof hormone imbalance, and that
(20:08):
is.
I've got a free version whereyou get the guide and you can
DIY, or for a small payment it's$47.
You get all the recipes, themeal plans, the shopping list,
templates, so many moreresources.
There's a video workshop, allof the things, and that's just
$47.
So I'll make sure the link isin the show notes, because now
is a great time If you do wantto do something like this now's
(20:29):
the time before you getdistracted with holidays, then
the festive season is going tobe honest before you know it,
and then it's going to beholidays, et cetera, et cetera
is going to be honest before youknow it, and then it's going to
be holidays, et cetera, etcetera.
So, yeah, if you have anyquestions, please do give me a
message.
You can message directlythrough Spotify.
(20:51):
You can email me.
Hello at suzygardencom.
You can book in an introductioncall if you want to have a chat
on the phone.
If you're international viaZoom, particularly if you've got
weight loss goals, if you'vegot hormone some significant
hormonal symptoms that you wantaddressed and you want to work
with me for three months prettyintensively, then that's
available to you as well.
(21:12):
So, anyway, I hope you'reenjoying your week so far.
I'll be back on Thursday withQ&A.
If you do have a question youwant me to answer, I would love
to hear from you.
Thanks so much for joining metoday on the Ageless and Awesome
podcast.
If you liked today's episode,please make sure you click the
little plus button if you're onApple podcasts, or the follow
(21:33):
button if you're on Spotify, sothat you get each new episode
delivered to you every week.
If you like free stuff, thenhead to the show notes and click
the link to receive my freeRadiant Reset Hormone Detox
Guide for perimenopausal women.
Or, if you'd like to continuethe discussion, head over to
Instagram and DM me atsuzygardenwellness.
(21:53):
I'd love to connect with you.
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