me&my health up

Transform your diet, Transform your life: The Power of Food Nutrition

March 21, 2023 me&my wellness / Season 1 Episode 150
me&my health up
Transform your diet, Transform your life: The Power of Food Nutrition
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Do you ever feel overwhelmed by the constant influx of health advice on social media? 

Have you ever tried a "one-size-fits-all" approach to health and wellness and found that it didn't work for you? 

In this episode of me&my health up podcast, host Anthony Hartcher dives into the power of food nutrition and how a personalized approach can lead to optimal health and wellness. He emphasizes the importance of critically evaluating the credibility of health advice from various sources, including social media influencers and one-sided documentaries, and debunking common misconceptions around fat and carbohydrates. Anthony encourages listeners to seek credible sources and tailor any health advice to their unique needs using the "Goldilocks principle." Tune in to learn more about how a personalized approach can help you achieve your health and wellness goals.

About me&my & Anthony Hartcher
me&my health up seeks to enhance and enlighten the well-being of others. Host Anthony Hartcher is the CEO of me&my wellness which provides holistic health solutions using food as medicine, combined with a holistic, balanced, lifestyle approach. Anthony holds three bachelor's degrees in Complementary Medicine; Nutrition and Dietetic Medicine; and Chemical Engineering. 

Podcast Disclaimer
Any information, advice, opinions or statements within it do not constitute medical, health care or other professional advice, and are provided for general information purposes only. All care is taken in the preparation of the information in this Podcast. [Connected Wellness Pty Ltd] operating under the brand of “me&my health up”..click here for more

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Anthony Hartcher:

Hey, welcome back to another exciting episode and insightful episode of me&my health up. I'm your host, Anthony Hartcher. I'm a clinical nutritionist and lifestyle medicine specialist. The purpose of this podcast is to enhance and enlighten your well being. And today, I'll be doing that just for you. We're going to be talking about the power of food. So yes, we're gonna get dig and dig and dig into nutrition and help empower you with nutritional fundamentals. So yes, we're going to do away with the fads and get down to the basics of good nutrition. And so that you can be empowered by food. So let's get into the episode. In this episode, I'll be covering the common pitfalls. So where people typically go wrong with nutrition. And secondly, how to nourish your body for optimal performance. Yes, optimal performance. That's what we're going to be talking about. And let's get right into this episode. So first of all the common pitfalls. So essentially, we get so much information, we're inundated with information coming from the internet, from the media, all sorts of media, social media influences. They're coming from left, right and center. And a lot of the time, it's questionable on how credible is the information? Is the information actually got any science behind it? Does it actually work? Or is it this influencer? Who is just trying to make money, and we see many? Well, I've certainly seen on recent occasions where influencers have been caught out in terms of lying. So lying about how they've achieved the body, there was this guy that was claiming he got this massive physique. So there's really, really muscular physique, from eating a liver, from eating animal organs. And he was claiming it was a direct result, he had this six pack and big bulky muscles, from eating animal organs and eating them raw. And it was very, it looked very disgusting. But it certainly attracted a large following. And probably these people started to eat organs and started to eat raw food and whatnot, and really endangering their health because as you know, with raw food can come many forms of bacteria and some forms of bacteria that can make us very sick. So essentially, he was claiming that made him really big and physique and muscular. But what we realized and he came out and admitted in the end was that he was using steroids. So steroids was another contributing factor, and probably the main contributing factor as to how he achieved that physique. But he misled followers, and this isn't the first influencer to do that. There are many, and they they generally get caught out. So whenever you get information in, think about is a credible source of information, is a trustworthy source of information. Is it got has it got any scientific backing? Where does it come from, so start doing your own investigation, dig a bit deeper, and see if there's any evidence base behind it. So you can go into Google Scholar, so typing Google Scholar into your Chrome browser, and that will come a search bar that will serve that will basically search scientific articles. And so you could Google the title of what they're claiming, and see what comes up, see what literature is out there that's actually had studies trials done to see whether it actually works. Because you don't want to be misled. That's the most common probably pitfall is this misled the information from the media, from social media from influencers where this they're claiming that this gave me this, so a direct influence or direct causation, that if that if you do this, you will get this result? And it's generally not a direct causation? It's generally a number of contributing factors that lead to that result. And that's what we see time and time, again with health is optimal health is a contribution of things done constantly, consistently compounded over time, in numerous areas of wellness that results in that ultimate outcome. So don't be misled by influencers, and always questioned the source is a credible, should I be listening to this person? Should I believe them? Like friends, for example, another source of misinformation that will say, look, I did this and look at the results I got. And indirectly say, as a result of doing this, I got this but not necessarily true, they'll probably doing a whole lot of other things as well, they won't tell you the full picture. So ask questions about exactly what they were doing. And then also, is that result that they're obtained? Is that something that you really desire? Is it within you? Is it a link to your values? And again, we've had a number of conversations on these values in previous episodes like, is it really important to you? Or is it just something that you fantasize about and wish for, but really deep down? It's not that important, and you don't really want it, you don't really desire? You're not going to really do it? So always question Is it something that you want, I typically get a lot of clients that see me for weight loss, and they've been on this journey have tried many different things, and it just hasn't worked. And again, they've got part of the story, but not the full story in terms of what's involved, what needs to be done in order to get that result. And the most important thing that everyone is unique, and individual, you have a complete, unique genome, right? It's, it's why you're here on this earth, you you're here for a special reason. And that special reason is to be you and to be the most authentic version of you. And to live by what's important to you, and to stand out and to lead. And to really showcase to the world what value you can add, and how you can empower others and support others on their journey. So don't be carried away by the influences. Okay? Again, I was watching a documentary with Chris, Chris Hemsworth. And he was doing all these extreme things. Okay, and saying, oh, it's really vital, and then just grabbing snippets of evidence and saying it supports this or whatever. And, and but not really putting it into context and giving the full picture, but just sort of proving his point. But not really, with real credible sources. But just sort of, you know, again, it's all about drama. It's all about since like, since since being sensational to attract and get that sort of view following and that and to essentially sell something, the end of it, whether you're doing a documentary, you're getting paid to do that documentary, or what's the incentive for them. And, again, are you going to do everything that they did in order to get there and you generally don't get everything they did in the documentary, you just get part of it, and you don't understand the full picture. So again, ask questions, and really seek expert, you know, seek experts help in the area that you're wanting to excel in, as opposed to getting it off documentaries that are one sided, that aren't well backed, or getting it from influencers, that claim that they've got this result from doing this, but there's probably a whole nother story to it again, you need to look and investigate, make sure you get a better picture of what's going on, and then question as to whether it's something that you really want to do. And it's aligned to what you desire, essentially. So that's where a lot of people trip up is they follow these tiktok sensations or these viral things, or they get on the latest bandwagon or latest trend, and not understand the full context or the full context of what's behind that. So, again, a lot of studies are done over a much longer duration than what you perceive that you could get away with doing it. Like you essentially may jump on some sort of intermittent fasting, for example, and do it for a week. And so we didn't get results. But then the studies have been conducted over six to twelve weeks. And the results come in time and most likely after that adjustment period, which is generally one to two weeks. So if you don't stick with something long enough, then you may not get the results. And the study is typically conducted over a much longer timeframe, there's very few studies that are conducted within a very short timeframe. Again, the body needs to adjust to the change and the body needs to get back into a balanced state in order for things to correct. Such as if you're trying to improve your blood sugar's or trying to improve your blood lipids, or whatever you're trying to improve whether it be weight loss, again, you need to allow time to play out and be very consistent. Make sure what you're doing has evidence base behind it that it is proven to work with the general population. Again, it might not work for you because you're unique and special, and you may need something very tailored to you. So make sure that what you're seeking is aligned to your health goals. And that you really Want that, that way you'll be you'll have motivation from within as opposed to needing external motivation. Another point to this common pitfalls is too impatient. I mentioned that before, people don't do it long enough, they just expect results, immediate results, quick results. As I said, most of the studies are done over a longer duration around that six to 12 weeks, some done over six months, or three months duration, or over a 12 month duration. So it's important to understand where the information comes from the credit, the credibility of the source, and then understand this, the study the trial that was done, and you don't want to do this legwork, then pay an expert that has done the legwork. That's key, you don't have to do it, if it if it's not of interest to you. But it's interest of you to get the results and to find out how to get them and what is the evidence base behind it in terms of getting that result that you seek and desire. And I mentioned that adjustment period, remember, the body needs to get back into a balanced state before it can then go forward and start to heal and help you like so for example, if your blood sugars, blood sugars are all over the place, you've got some sort of insulin resistance, then it takes time for that to improve. And then you'll start to see results. So the body needs to get that back in the balance first, and then the results will come such as if you're seeking weight loss. So allow time, time is key to getting a success. So let's get into the next common pitfalls. And the other one I see is this more is best? Well, what I say about that, is that it depends, okay, it really depends. And again, it depends on the individual, who you are, where you're coming from, how quickly you want the results. And what the studies will show generally, there is an optimal timeframe and optimal dosage. And again, even what is considered or labeled healthy, is toxic in really high excessive quantities, right? So, toxicity is very much dose dependent. And so you can have, like water, for example, can be toxic at certain volumes of consumption. So around that 10 liters of water is toxic to the body within a short timeframe. So just remember, it's not necessarily longer is best. Don't think that when you're doing a fast that if you fast for longer, it's better, okay? It might not be better, there is an optimal window. And I did an episode on this. And it was around optimizing fasting and how to go about that. So there is an episode I did previously around fasting. So I'll include the link to that episode in the show notes. And again, who I interviewed is an expert in the field, he has done huge amounts of research, and his own studies and trials in this area to come up with helping his clients work with what is the optimal fasting for you in terms of your results. So that might be an episode worth listening to if fasting is something you want to do. But just remember, as he said, fasting for longer is not necessarily better. And again, that applies across the board. It is generally a Goldilocks principle. Not too much, not too little, just right. And again, just right, it's going to be different for everyone because you're unique and special, and individual and hence you need something tailored to you. And I did another episode with a nutritional scientists and I asked them what's the future of nutritional medicine and they said personalization, okay, so it's very much getting into and working out what's best for that person. Fasting doesn't work across the board. It's not a one size fits all. There's nothing out there. That's a one size fits all. As we know with medication, it's probably around that 50% success rates. Okay, in terms of supporting helping and people getting consistent results could be a little higher with some drugs a little less with some drugs, but generally it's never a one size fits all. So fat is bad. It's another common pitfall is and we went through this over the previous decades, where we demonized fat. So in the 1970s, it was considered that fat was making people sick and unwell and making them put on weight. That was the, what we believed back then, in terms of what they knew at the time, as we know now that it's now no longer demonize fats no longer that bad. And now carbs is now the devil. Remember that science is constantly evolving, more and more studies have been done. Some of these claims that are put out, are really trying to sell something to and that's you got to understand that political bodies, governments can be supporting particular industries that are lobbying for more weight to be sold or more sugar to be sold. The sugar protect the sugar industry, we need protection, it gives so many jobs and the government's thinking, Oh, we better protect these workers and their jobs. So we better support the industry, let's change the food pyramid. I'm not saying that has happened. But it's a possibility. Right. So governments are influenced by lobbyists. And again, you got to start questioning. If we once said that fat is bad. And we realize that fat wasn't that bad because we got sicker, regardless of eating less fat. Now we're saying we're getting fatter and less healthier because of too much carbohydrates, excessive carbohydrates. So carbs are the devil, now they're evil? Well, what we'll find out is the car and we already know this, it's not what we'll find out, we already know that carbs isn't the devil or carbs aren't evil. It's excessive consumption. Again, it gets back to the Goldilocks principle, not too much, not too little, just right. And again, that's going to be different for everyone, depending on your health goals, depending on your weight, depending on your level of activity, depending on your rate of metabolism, your body type, your constitution, all these things, your sleeve, all these things play into it, the amount of stress how well you manage your stress. Again, they're all influencing factors. So carbs aren't evil, it's excessive, excessive, eating too much calories, is making us sick is making us fat. It's not necessarily carbs, although fat, we just like to pinpoint and blame things. But it's generally contribution of factors. I remember doing this study back at University, where I actually studied the causations of weight gain or obesity. And what I found there was this study this meta analysis study, and it concluded that was over, I think there was over 108, causation factors that contributed to weight gain contributed to obesity in society. 108. And that was back then. So that was, you know, back then probably around four to six years ago. So imagine what we know now there's additional ones now, right? So there's many there's a multitude of factors that that contribute to weight gain. And, again, it very much needs to be addressed at that personalized level, what is causing your weight gain? It's not necessarily the answer is just eat less carbs. Depending it may be, it might not be fat, again, fat, we we know it's more dependent on the type of fat. So we're, the studies show that poly unsaturated fats, the omega threes, and the mono unsaturated fats are considered the better fats or the fats that are more supportive than excessive consumption of saturated fats. Again, saturated fats in moderation are okay. It's just excessive consumption. And I just did this episode recently, right? With Udo Erasmus. And it was on he's a fat expert. So we spoke about fats. And it wasn't the again that the other type of fats matter, but also the source of the fats. So the the source of the oil and how it's processed. So we got into the processing and the over processing of oils is causing unhealthiness or causing health problems. So that's another great episode to listen to. So I'll include that link in the show notes as well. So there's many contributing factors to, I guess, sickness or undesirable health results and To blame one area. Again, it's there's correlations and there's going to be a multitude of areas. And I see this time and time again with my clients that are contributing to their undesirable health outcome. My job is to unravel that and to work out, what are the main factors, start helping the client address them, and then eventually getting around to the other areas. So you want to start thinking about what are the areas that are really contributing to your and if you don't know, and seek an expert's help. But don't just point the finger and think, oh, you know, low carbs is the answer, it's going to solve all my problems, or you're going low fat, or just cutting out fat is going to solve my problem, or just fast for longer is going to solve my problem. When you do anything to any extreme, it's gonna cause problems, okay? What needs to be done is consulting expert help, or getting people that know, based on the evidence that can support you based on your health goals, and can really tailor the solutions to what you're seeking. Or if you want to do it yourself, that is fine. But good dig into the research, okay, dig deep into the studies. And the studies will reveal how long they were conducted for what dosage they use with the participants. Were the participants, male or female. Sometimes studies are just done on all male. Well, these men, if you're a female, I wouldn't jump on that bandwagon. Because where's the evidence that supports females? Okay, so, again, who's the study done on how many people? Is it just a small population? Well, is it indicative of a greater population? Probably not. Okay. And what sort of state of health were they? Like going into the study? Are they like you? How much like you are those participants? Okay, and what else did they do? What else was what was the control? And, you know, what was the difference in terms of what they changed? And what they measured? How they measured it? Okay? So that's if you want to do it yourself, or your decision experts, hell, okay. Now, let's get into how we can nourish your body, that second part, which is all about optimizing your health and well being, it really starts with a mindset, right? As you know, mindset is so important to overall wellness. Okay, we can, if we don't have a mindset that's working for us, that works against us, then it can sabotage the results. So I want you to think about, are you seeking food and nourishment for performance or for pleasure? Okay, so if you're just seeking food, for pleasure, and for pleasure, only, then that's pretty much what you'll get from food, right? You'll get lots of pleasure. But the performance may be lacking, depending on what you associate is, foods that give you pleasure, right? What's the association with pleasure? What sort of foods give you pleasure? So again, this has, you know, asked the question of you do you eat to live or do you live to eat, again, that's going to work with you or work against you, if you're eating, to live and to live an optimal healthy life, then, then the next bit of what I'm sharing is going to be really helpful for you. But if you're living to eat, then that's going to be challenging. Because I'd say most likely, you're just living for pleasurable foods and those pleasurable foods that tastes great, generally formulated in a way that tastes really, really good, and are addictive. But, and because they're addictive, you eat too much of them, and it generally results in undesirable health outcomes. So ask yourself, are you living to eat for optimal performance? Or you are here? So is it Eat to Live or lift away? So that's the question, I eat to live for optimal performance. Are you living okay. destroys? Say again? What's your goal around mindset? The other area is if you're feeling unfulfilled because of you're doing things that aren't aligned to your values, and you're not doing what's important to you, and you're leaving other people's values and doing what's important for them. And again, subordinating yourself to them, looking up to them putting yourself down and not living what's true to you. Then you're going to be looking for fulfillment in other areas, and one of these other areas could be food. And if you're looking for fulfillment, you're going to go for the foods that give you that pleasure response that dopamine hit, okay? Those dopamine hit sort of areas, foods that are high in sugar foods that are addictive, such as alcohol, sugar, caffeine, these sort of things are really going to hit the dopamine and make them put you on a high, but if done in excessive consumption will bring ultimately undesirable health outcomes. So question your mindset, if you need help in this area, I can certainly help you in terms of breaking this emotional eating. So that you can eat for optimal performance, you can still enjoy food, I enjoy food. But I ultimately you're doing it to fuel me. And so I'm looking for food that's going to fulfill me in terms of giving me optimal performance. But also I'm looking for taste, but it's not just all about taste. There's that element of nourishing the body and getting what's right for the body from my optimal performance so that I can achieve my health outcomes. Okay, again, your health outcomes may be different to mine. But this is where you get an expert to help tailor it to you. That's really key is if you're stuck, and you're needing that personalization, and then seek an expert till and I certainly know someone who can help you. I know, a clinical nutritionist that hosts the me & my health up podcast. That's a that's a plug for me. But hey, I'm here for you, as you know. So the other one is water. Are you drinking enough water again, we get carried away with all these latest fads that we forget the basics. Water, we need water, we can do longer without food. And less without water I can we we can't go as long without water as what we can go without food. Water is essential, it is a foundation. So make sure you're drinking enough water. Drink it regularly, particularly in hot months, you need to be drinking more. So the optimal sort of amount is about 35 mils per kilogram of body weight flow. So for 70 kilo person, then it's about just over two liters. Okay. And then for exercise for every hour of exercise, you're looking to add at least another 500 meals depending on the intensity of exercise. There's so many dependables right. So, again, you might need an expert's help. So the other one is air Are you breathing properly, to actually burn the fuel for optimal performance, we need oxygen we need oxygenated blood that can then take it to the cells for combustion of food, right combustion with food. And that gives us our energy output our aerobic energy output. Okay, so making sure you're breathing properly nasal breathing again, I did an episode on this as well. I must include the link in the show notes. So we spoke about nasal breathing and the importance of nasal breathing and what you can do to help your nasal breathing. Okay, so, again, are you breathing through the nose? Or are you mouth breathing? Through nose breathing, you'll get a lot better uptake of oxygen. Okay, you'll get a much better balance of oxygen carbo carbon dioxide in your blood, which results in the right alkalinity acid alkaline balance. Okay, so, again, breathing making sure you're not stressed breathing and breathing shallow and fast rapid through the day. Make sure you're taking a nice expansive diaphragmatic breaths Okay, really important. Oxygen. Remember the basics need to get the basics right movement, are you moving your body again. So water combined with movement will help the getting the waste products out of the body. Okay, I did an episode on the lymphatic system, and the importance of moving to move than the lymph fluid that carries waste products. Okay, we need to move the body to get waste products from combustion from when you're making energy, you produce byproducts and we need to get the waste products out of our body. So it's really important to move and so the other thing that helps with that movement that supports that lymphatic drainage is water consumption. Okay, so you need water. To help flush out the toxins you need to move the body to flush out the toxins. You need air for combustion to create the energy so you need these fundament lentils, the basics, get the basics right? And then we can start worrying about the rural micros of nutrition. Sleep, are you getting enough sleep? Essentially, sleep is vital for the recuperation of the body for the cellular turnover to get rid of to exterminate cells that are mutant and that we don't want those mutant cells growing and growing and growing and overtaking the body, right, we want to exterminate those mutant cells or those mutations. So we do that when we're sleeping, our immune systems active, it's exterminating the cells that are dimorphic or deformed, that are no longer going to give us optimal performance. That's where the immune system active and destroying these cells, or Tophet, autophagy, autophagy. autophagy is the word right. So, you know, that's when we sleep. So essentially, that's the repair cycle, we essentially were repairing our body for optimal performance. Again, optimal cellular performance will need sleep, it needs regeneration, okay, we want to be regenerating. So that we this each cell is ready for action can actually do give you optimal output, if it's dysfunctional, needs terminating, and it's not terminated because you're not sleeping. And so that isn't that cycle is not working well, then the cells are not going to be optimal for optimal performance. So making sure you're getting sleep and the way to test whether you're getting good sleep, are you waking refreshed without coffee, okay? Are you getting up and you're full of beings? Or do you need coffee? If you need coffee, then that means you're probably if you're desperate for coffee, I can say that you haven't had a restorative night's sleep or meant you've got issues with your sleep that you need to correct? Again, these are all the fundamentals of good health. Okay, so you want to get the fundamentals right, before you start focusing on other areas, and certainly fads get your fundamentals, right. And they're the building blocks for good health. Okay, so if we are eating well, okay, we're breathing well, we are sleeping, okay, and we're moving the body, we've got those four pieces of the puzzle. Now, we want to make sure we're giving ourselves optimal fuel fuel, not fuel, that's going to not give us sub optimal performance, like e 10. At the browser, like ethanol, ethanol, diluted fuel at the browse the Bowser, Bowser. So it again, it's you want high octane fuel, right, you want fuel that's really going to give maximum performance. So what is this, it's fresh, natural produce. Fresh natural produce contains optimal amounts of vitamins and minerals. So if you're eating regular amounts of natural produce, that isn't extremely processed. So closest to the sources possible, and not sabotaged and refined and refined and refined, then you have optimal vitamins, minerals, okay, you got good amount of fiber. Again, fiber is really important. For our microbiome health, our gut health, it's really important, it's really important to keep our bowels moving, and that bowel movements is getting out waste products, okay, we don't want waste products accumulating in our system, because that's going to slow us down. Okay? It's not, it's like a car being choked up and not able to get the exhaust out, eventually, the engine won't work. If it can't get the byproducts out of the system, were the same, we need to be making sure we're getting our byproducts out so that we get optimal performance. So making sure you're eating plenty of fresh, natural produce closest, you know, close source food, make sure it's locally sourced that way, because over time, time and temperature will cause the less cause basically reduce the amount of minerals and vitamins that are available to you the bioavailability of minerals and vitamins through having long supply chain so making sure the source of what you're buying in terms of natural produce is close to you. Less travel time, better for the environment better for you. Again, fresh natural produce. It's good you know, it's it serves the environment. It's creating of putting oxygen into the atmosphere that you need to fuel yourself taking away our waste products, which is carbon dioxide. And then turning them into oxygen. So we work well with plants, we need one another. It's a symbiotic relationship. The other basic thing that's often overlooked is chewing your food. Okay? Again, digestion starts at the mouth, maximum tastes, the enjoyment of food is at the mouth. Okay? So making sure you chew your food, chew it till it's liquid. Okay? So, again, you might be chewing more than 20 times, I'd say, at least, you know, and depending on what it is, if it's like something that's very fibrous, then it's more than 20 times. So depending on the amount of processing and how fibrous it is, and how much protein content, you might need to chew up to 60 times it needs to be completely liquid. And again, why not do that, because that's where the enjoyment of food is, is in the mouth. Okay, so enjoy it. And the other thing about eating slowly and chewing your food is it's allowing the body to register what's going in and send signals back to the brain of whether you're satisfied, if you eat really fast. By the time the signals get prepped to your brain, You've overdone it, you've overshoot your overshot, you've eaten too much. You've excessive consumption, again, excessive consumption is making us unhealthy excess of anything is unhealthy. Too little is, you know, also not great. We want to be just right. So in order to get that just right consumption for you eat slowly, so you get the signal back to tell you that you're satisfied. Okay, so that's leptin. So I said, the leptin will be generated and registered by your brain to say, look, no, the cells are happy, the body is happy. It's got what it's needed, you can then move on to other things and fuel your day with energy. Okay. So eat slowly, it's typically where I see a lot of my clients go wrong is that they're eating so quickly. And the foods that you're you can eat really quickly a foods that are heavily processed. And so you over indulge in these heavily processed foods in order to get satisfied, but you go beyond satisfaction, because you're eating so fast. So eat slowly. Again, eat with someone, eat mindfully, the more mindful, more mindful you are around your eating, the less you'll eat, the more satisfied you'll be, the more enjoyment and fulfillment you'll have, you'll get the same fulfillment from having two pieces of chocolate as the hole in eating the entire block when you're mindful only when you're mindful. When you're not mindful and your mind distracted and focused on something else such as television or something else, then you won't register and be fully present with what you're anyway to enjoy. And hence you'll need more to get that enjoyment. And again, then you'll have the whole block and then you'll think I didn't really need that whole block. It's taking me away from my health goals. Okay, that was undesirable. And then you start sabotaging and start beating yourself up that's unhealthy for the body, it's creates a stress response. Again, we don't want that. We want to keep you in balance for optimal performance. So eat and chew, eat until your foods liquid, eat slowly, mindfully with full consciousness and full focus on what you're doing. Enjoy the food, embrace it, joy with good company, good conversation. Eat the same time every day. Our bodies are creatures of habit, and it's going to be optimal in terms of digestion to eat at the same time every day. And again, it's allowing breaks for the digestion system throughout the day, it's not eating continuously continuous eating is not good for anyone unless you're a type one diabetic. And again, that should be done on the supervision in terms of making sure you maintain proper blood glucose whilst you're taking in insulin. So if you're type one diabetic and disregard this, but if you're not a type one diabetic, and you're looking for general health advice, again, this is not specific to your circumstances you're looking for general health advice is to allow gaps at least four hours between eating Okay, four hours will allow the digestion to complete itself. Okay? So for hours, so don't eat continuously because that just overwhelms the digestive system. And you'll get the digestive distress, you'll get reflux, you'll get heartburn. You'll feel bloated, you'll feel nothing's digesting because you're not allowing that digestion time anytime to rest. So don't constantly flood it with food and over workers. Allow it time to relax and actually do the work digesting give you fuel. Again eating Too much will make you feel lethargic. Eating just right will give you energy, you'll feel energized. So return. And again, if you eat a little bit less than what you think is just right, you'll find you'll probably have more optimal energy. Again, it's finding what works for you. But I find generally just eating enough or just below enough, is what will really feel you and you'll get, you'll have abundance of energy after that meal, it's when you're tired after a meal, you've eaten too much, okay? Or the wrong type of foods. Again, it could be one or the other. Or you could be just out of circadian rhythm. Or you could have low cortisol, there could be a number of factors. Again, I'm just talking generally here. I don't know your personal circumstances. And my last point here is not to eat too much not to eat too little jest. Right? Remember, the Goldilocks principle is so important for optimal health and well being? Well, I hope you enjoyed this power food presentation. Again, it was General, it was high level. But again, I see constantly in clinic, this is where people are going wrong. They're not doing the basics, right? You need the strong foundations and build on the strong foundations in order to build health success. Start with the foundations. Get the foundations right. Remember, we spoke about the basics. It was about, you know, like simply, are you drinking enough water? Okay? Are you moving your body? Are you eating the right types of food, fresh, natural, produce, not too much, not too little. Again, eating slowly, eating mindfully, and making sure that you're breathing properly. to combust the fuel, you need oxygen to get the combustion there aerobic combustion of that food and turn it into energy. And that's what you expend. Right? So if you want to optimize your energy, this is a great starting point. Start with the basics, get the basics right. If you need help with the basics, please book a session with me I'm going to have a free discovery session link in the show notes. So a free 15 minute discussion with me all on what you want to get out of that session. Nothing about me it's all about you 15 minutes of full on power to help you and start you on your journey. So booking a session with me if you want further help 15 minute discovery session look for the link in the show notes. I'll include the other links to the episodes I also mentioned in the show notes and leverage food for your optimal health and well being get the most out of your food by getting the basics right. This is the final closing comments of the power of food episode. I hope you enjoyed it I certainly really enjoyed sharing the information with you. If you think of anyone that could really benefit anyone you know, that could benefit from getting the basics right, optimizing their consumption of food so that you get optimal energy output. So anyone you know that strain and not getting the energy that they desire or feeling rundown and tired, then this is an episode that really helped them. So please share it with them. Also, leave a comment leave a review that really helps me get it out to more people. I ultimately want it enhance and enlighten the well being of others. And I'd love you to share the information if you found it a value because I'm sure someone else will find it a value. So thank you very much for tuning in to another insightful episode of Nehemiah health up Podcast disclaimer this podcast and any information advice opinions or statements within it do not constitute medical healthcare or professional advice and are provided for general information purposes only. All care is taken in the preparation of the information in this podcast connected wellness Proprietary Limited operating under the branch me&my health up does not make any representations or give any warranties about his accuracy, reliability, completeness or suitability for any particular purpose. This podcast and any information advice opinions or statements within it are not to be used as a substitute for professional medical, psychological psychiatry or any other mental health care or health care in general me&my health up recommends you seek the advice of a doctor or qualified health provider with any questions you may have regarding a medical condition. Inform your doctor of any changes that you make to your lifestyle and discuss these with your doctor. Do not disregard medical advice or delay visiting a medical professional because of something you hear in this podcast. This podcast has been carefully prepared on the basis of current information. changes in circumstances after publication may affect the accuracy of this information to the maximum extent permitted by the law may or may health disclaims any such representations or warranties As to the completeness, accuracy merchantability or fitness for purpose of this podcast and will not be liable for any expenses losses damages incurred indirect or consequential damages or costs that may be incurred as a result of the information being inaccurate or incomplete in any way. And for any reason. No part of these podcasts can be reproduced or redistributed, published, copied or duplicated in a form without prior permission of me&my health up.

Introduction to this episode.
Is the information credible? Does it have any science behind it? Does it actually work? Or is it a scam?
Is it really important to you or is it just something you fantasize about and wish for?
Fasting is not a one-size-fits-all approach.
What is causing your weight gain?
When you do anything to any extreme, it’s going to cause problems.
If you need help in this area, you need to question your mindset.
Are you getting enough sleep?
The importance of chewing your food slowly and chewing slowly.
The Goldilocks Principle is so important.