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- [00:01]
A
Welcome to the Joy Broadcast with me, Ali Mortimer.
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I was once upon a time an IT consultant, recoding systems in the retail.
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A
Industry to function better. And now I'm turned a life consultant and joy coach where I'd like to.
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Think I reprogram and recode hearts, minds.
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A
Souls and lives to feel better. This podcast, the Joy Broadcast, is a way to bring joy to your life, whatever the weather, whatever you're doing. So you feel a pocket of, of positivity in every single day. If, like me, you've once upon a.
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B
Time found yourself wondering whether you will.
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A
Ever be happy again or if you're just staring at the kitchen sink wondering how you'll get through the next 10 minutes, this podcast is for you.
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B
Get you a glimmer of hope, a.
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A
Dose of happiness, or an infusion of.
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B
Joy right here, right now.
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A
Welcome to the Joy Broadcast.
- [00:50]
B
Welcome back to the Joy Broadcast. This is take two. My guest today and I recorded an incredible podcast, if I do say so myself, a couple of weeks ago, only to find that it wasn't recorded. So we're back here again this week and I'm so delighted to welcome one of my oldest, my oldest and dearest friends from school. I don't want to say we're old. She's been a long term friend, shall we say, a long time a friend. And we did great work in lockdown together. She came and joined forces with me in my coaching business, Heal Yourself Happy. And that's really what we were there to do. We were helping people in a pandemic really understand health and happiness and how that was the first line of defense sense to Covid to a lockdown. We helped them with tips to stay healthy when everybody was at home in order to kind of like boost their immunity. Welcome to the podcast, Tiff. I'm so happy to have you here.
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C
Yay.
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B
Take two.
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C
It's so funny. That really takes me back, Ali, though. I'm like, God, we had such fun with Heal Yourself Happy, didn't we? Oh, we did. You know, I don't mean to brag, but I think we really did connect with lots of people. And I still have people say to me, the program that we ran together, Lean for Life, was the one time that they'd managed to lose weight. So we must have been doing something right.
- [02:10]
B
Well, do you know what it is? We did do something right, Tiff, because it's. You and I have this real holistic approach to health and your recipes were amazing. You kept everything so simple in terms of what to do and how to look after your physical health. But I think that any kind of health matters, whether that's weight loss, whether that's wanting to feel better, fitter in your body, all starts with a mental decision and the belief that you can do it. So it was this two pronged attack and we really joined forces and we literally took people under their wing or our wings, didn't we, like linked arms with them and said, come on, you've got us in your pockets and we're going to help you. I know that we're back today to have a conversation because you jumped into my WhatsApp as you do regularly. As we do regularly. And you're just like, I've got an idea, Al. And I was like, yeah, let's, let's do this. Because I know one of the last podcasts I had over the summer was with the wonderful Emma Clayton, who was talking about her journey with Manjaro. And we had a conversation, an open conversation with each other about what do we think about this, what are our thoughts? And I know that we've both shared our views on whether it's right or wrong for individuals, but it is very much an individual approach. But I know that there are some people who literally cannot take it for whatever reason. And this is really where we wanted to talk about this podcast.
- [03:28]
C
I think for a lot of people it's, it's financial really, because it's still, at the moment, it's still very expensive, isn't it? So I definitely have spoken to lots of people who've been like, I'd love to take it, but I can't afford that out outgoing each month. So they're watching all their mates around them lose weight and saying how incredible it is and their lives have changed and feeling just cross, actually. And I guess the reason that I messaged you annoyed you again is that I kind of was, was talking to a friend who said ex that and I thought, but there are other ways. We can't forget. There are other ways to feel good about yourself, as you say. I know I shouldn't say just lose weight all the time. It's feeling healthy and well. But I think a lot of people are like, well, there's a quick fix and there's nothing else I can do. So I'm just stuck with this.
- [04:21]
B
Yeah, I think you make a really good point. I also think that there are people who've tried it and have then found themselves not enjoying food. Whereas, you know, food has been such an important part of, of the family home or family Enjoyment and therefore choose not to use it.
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C
I told you a story, didn't I? On take one.
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B
On take one. Tell me the story again on take.
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C
Two about this girl who had been a massive foodie all her life. Loved to cook, love to eat. You know, it's a big thing like it is for you and I with our, with our families, sitting down, having lovely dinners, drinking some wine, you know, gorgeous, gorgeous. And she went on one of the weight loss drugs and it was phenomenal. Lost loads of weight, but she had absolutely no interest in food. She couldn't even cook for the kids anymore because she was almost sickened by it. And I think one of her teenagers went, well, this isn't much fun. What's happened to all those nice dinners we used to have? And you might look good, but, you know, you're a bit of a shadow of your former self really. There was no joy. Ali, your favorite word.
- [05:22]
B
Yeah, there was no joy. I was listening to an amazing podcast by two of my favorite health gurus just recently and one of them just said, you know, ultimately GLP1 is enforced anorexia. Yeah, it's a chemically enforced anorexia and there's no joy in that, sadly. You know, I know both you and I have had our own eating disorder, hang ups. And that really was not a joyful part of our, our history, was it?
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C
But can you explain that a bit more? Like what, what were they? It's. That's terrible. But I mean, I think, you know, for anyone listening, can you go a bit deeper into that?
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B
So my understanding and takeaway, and obviously I'm going to caveat this with, you know, I'm not a doctor, I'm not a medic, but my takeaway from what I understood from these two doctors talking was obviously this is very, is a, it's a drug, isn't it? Which is a chemical which you're putting in your body and it's influencing your ghrelin and your leptin, which is all about. And I can never remember which way they are, but that basically your hormones. Yeah, that they're the, they're the hormones, the natural hormones in your body that tell you whether you're full or not, whether you've had enough to eat or not. So these chemicals are influencing your hormones to make you feel like you're not hungry. You're putting yourself into that self imposed denial which ultimately, I suppose from my experience, personal experience of anorexia is denying yourself eating because you don't like the way you look. That's that is my, my pure interpretation of it. So it can be quite a dangerous game if you're not doing the work around it. I think when you're taking these drugs to look at yourself in the mirror and love yourself and, you know, from my history of 40 years of, you know, body dysmorphia, of looking in the mirror and hating myself even though I was a size 6 or a size 8, it was when I suddenly realized, this is ridiculous, you know, those, the thought patterns I've got and seeing myself through my mum's eyes or through conditioning and just saying, you're still fat, when literally I wasn't. It was when the light bulb came on and it just said, I've got to change the way I see myself because it's not my truth in a reality. And I think when you're taking, you know, drugs or going on any kind of health regime, you've got to do the physical stuff and you've got to do the mindset work as well to make sure that you keep seeing yourself through this lens of love. And I'm a huge believer that no change happens with loathing. You know, there's no amount of self loathing that's going to make you look better. If you can. If you lose the weight and you still hate yourself in the mirror. Have you really been successful? No, I've gone on my rampage there. Tiff.
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C
If anyone who needs that mental shift, please go to Ali because she's so bloody good at that. That was the bit you were always, you're always amazing at. Because I think there will be people listening, going, well, you know, you say that sounds really easy. It's not easy.
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B
No. My God, it took me a decade.
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C
Yeah, it isn't easy, you know, but I think that's what these drugs are doing, making people think it is easy. But if, if you're not using them, you know, you do have to change things a bit. That, that's, you know, that's the issue. You do maybe do you have to put in a bit of work? Not massive amounts, but a bit of work.
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B
Yeah, agreed. I agree. I also think that, you know, while you're on these, on, on any kind of drugs and, and weight loss regime, if that's doing it for you, you're not changing your lifestyle, what happens when you stop? And I think that's where people get into the trap of having to stay on it and, and that can be quite a financial drain, obviously. And also probably not so good for your health either, you know, physically longer Term.
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C
Yeah.
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B
So, Tiff, I want to bring us to the point of what can we do for. How can we help people who can't take it for whatever reason or who are coming off it? How can they make sure that they can, you know, sustainably look after their health in this, I don't want to say effortless way, but in maybe in a more easier way? You know, we used to talk to people about very simple changes that they could make. And I know that you've got some really great ideas for. For people who are in the office, for people. Whether they're at home doesn't matter, but let's just say they've got busy lifestyles. What can we actually do to make sure that we are looking after our. Our physical health?
- [09:34]
C
Well, I'm going to give you five things today, Ali, because I want every. Five little takeaways.
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B
Good. Five takeaways. Oh, what are we having for a Friday takeaway? Come on, it's the Friday takeaway.
- [09:44]
C
I'm going to start with, actually, what you touched on there, because, as you know, now I regularly go into an office and do all sorts of things, but. So I've had to sort of think about it a bit more, but still make it really easy because I still have kids that need picking up and taking to sport and blah, blah, blah, but I still go into an office. So my number one tip is nothing groundbreaking and you've heard it all before, but it's fiber, and that is about making sure you increase the fiber in your diet if you want to be healthy, if you want a healthier gut and if you also want to feel full. Because I know there are a lot of people that I speak to and have helped over the years who are like, I'm just always hungry. I'm always hungry. And fiber can really help with that. So when we're talking about accessible fibre, we're talking about things like beans, peas, lentils, cruciferous veg, anything that will bulk out your meals without adding extra calories.
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B
So I do love the word cruciferous.
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C
Did you see how well I said it?
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B
You did. You said it so well. Just in case people haven't heard the word cruciferous veg.
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C
Yes. So we're talking things like cauliflower, broccoli, you know, all that sort of very fibrous stuff that makes you feel quite full when you eat it. Kale. Can you think of anything else?
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B
No, those were the ones. Those are the key ones. I was going to say cavalo nero. I do love a Bit of cavalo nero.
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C
We just like saying cavaliero. I've got a lovely cavalo nero cannellini bean salad that my 16 year old daughter's obsessed with. Why?
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B
Oh, good.
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C
So basically for easy, easy wins for people here is if you're making like a stew for the family or a soup for the family or a Bolognese or something, throw in extra bits of what we're talking about here. So throw in some beans or some chickpeas or throw in some cabbage or cauliflower or, you know, cavalo nero Cavaliero. Oh, I know. The other thing you need to tell people that I completely forgot about until now is that another really great way of sort of bulking out. We talk, we called it bulking out is to have, you know, your meat or fish or whatever it is and you know, a, a fist full of whatever carbohydrate you want. Whole grain is better.
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B
Yeah.
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C
But then to have, rather than just one veg, have two or three veg.
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B
Yeah.
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C
And that way, you know, you're, you're filling up without really increasing your calories as well. And you're getting all the lovely nutrients and vitamins and minerals from those veg as well.
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B
Yeah, a variety of veg. Do you know what I always used to say? I always used to love it when you used to tell people, you know, in terms of quantities, you would always used to say a palm size of your protein, a fist of good carbohydrates and 2 handfuls of veg. And you, you would always say, I've got massive hands so I get to have lots.
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C
I'm so greedy, I get to eat more than anyone else just because I've got massive hands.
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B
Top tip number one. More fiber. Top tip number two. Tiff.
- [12:48]
C
So this is one you like because it's another excellent sort of word.
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B
Neat.
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C
Non Exercise activity. Thermogenesis.
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B
Love it.
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C
Yes. The, the shortened version being neat. This is everything you do that isn't formal exercise. So it's not going to the gym or doing a hiit class or running or, you know, that kind of stuff. It's everything else you do. So it's the walking around, the standing up, the sitting down, the brushing your hair, the vacuuming. And I think people underestimate how powerful neat is. And if you can keep up your neat and just think about moving a bit more throughout the day, it can make a massive difference.
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B
Yeah, just get up from your desk every hour, isn't it? It's almost just that reminder to get up, go and make yourself a cup of tea or you know, walk around the office building. Walk around your home. Anything, isn't it? It's just getting up. Move.
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C
Yeah, exactly. And actually yesterday I had a very boring call with a health insurance company and I did it walking around my garden.
- [13:49]
B
Do you know what? That's really interesting. Last night I went to a networking event, if you. And I saw for the first time. I must have been hiding under a rock forever because I didn't know who Sarah Willingham was, but she's basically a dragon on the Dragon's Den here in the uk.
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C
Oh, wow.
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B
And she said she loves walking and she's always walking and she says she does a lot of her meetings walking and talking. And I think that's a really great way of doing it. If you've got, you know, one to one with a, with, you know, with a team member or a client, suggest a walk or do it on your phone and walk. I think that's a really great idea. So keep up the neat.
- [14:22]
C
Yeah, no, definitely. And, and that, you know, that you. There's lots of things you can do moving instead of sat static at a desk. And I think for me personally now that I am sat a bit more a desk and I'm doing lots of film stuff where I'm like editing and I have to be sat down, I have to remind myself to get up and move around and just making sure I do that extra sort of activity really. So neat. Think about neat. If you can't get to the gym, don't worry about it. Just get up and down a bit more. Number three, Tiff, number three, I want you to think about your liquid calories. So lots of people think, wow, you know, I just don't know what's going on here. I'm eating like an angel. Yeah. And then you discover that they're also having a caramel macchiato latte plus extra whipped cream at lunch. Or less obvious things like wine, I hate to say it, during the week, every night. And also things like smoothies that are shop bought. Really high in sugar, really, really high in calories as well. So just be mindful of what you're drinking. And I also think sometimes people think I'm gonna have a protein shake. It's really healthy after having gone to the gym and stuff. And protein shakes definitely have their place. But I think the problem is that your body, when you're drinking things doesn't sort of recognize it as much as when you're actually eating things. So you don't feel as satisfied. So I think you're more likely to feel hungry again quicker.
- [15:52]
B
I think one of the big top tips I used to say to my clients when I was working with them on their health is that protein shakes are great if you're on the run and you need to have something healthy. But always make sure that you're chewing something with it, whether that's a topping with nuts and seeds and goji berries, or whether you've got a handful of nuts on the side. It's that, you know, the minute you start to chew, it's your body's way of telling your brain you're eating something. So let's fire up your digestive system. Let's fire up the saliva in your body so we can break it down. And then that also tells your brain you're eating something so you're going to feel better and you're going to feel full. Right?
- [16:27]
C
Yeah. That's a brilliant idea.
- [16:29]
B
Yeah. God, we're flying through these. Come on, number four.
- [16:32]
C
Number four, I've put here. Give your gut a break.
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B
Yes.
- [16:36]
C
And what I mean by that is, again, lots of people I've worked with historically who would eat most of their calories in the evening because they go all day, you know, not eat very much, feel like they've been heroic, which, you know, is fine, but then get to the evening and graze all the way throughout the evening until they got into bed. And I think the problem with that is they were suddenly adding in loads of extra food and extra calories, but also they weren't giving their bodies a chance to rest and repair their guts. And that had a really detrimental effect because then they would actually wake up hungrier than if they'd left a bit of space. So rather than talking about intermittent fasting, which I know has been a big thing for several years now, which is when you leave sort of big, huge chunks of time. We call it time restricted feeding, so which means it's just a bit shorter and more manageable. So you could say, for example, I'm just going to make sure I do 12 hours for my last bite of dinner until I have breakfast. And 12 hours when you're sleeping in the middle is nothing, really.
- [17:40]
B
Yeah, that's what I do. 12 hours. I try and do 12 hours. I think when we put this through the lens of perimenopause and menopause, something I know that you and I have been through together is. Is understanding that actually a lot of my symptoms were born from stress. And actually by not eating or denying Myself too big a window, that caused my body too much stress, that caused me some of those side effects. So, you know, those longer periods of time, restricted feeding didn't actually support me at all. I think I love what you're saying about, you know, that, that end of the day, you say grazing at the end of the day or sometimes it's more of a gorge, isn't it? It's like not grazing. It's just like, I haven't eaten anything all day. Well done me. So now I'm just gonna eat everything I can possibly find in the fridge, plus the chocolate and, and, and, and, and, and I think also another important thing when it comes to our health tiff is that if you're eating at the end of the day and then you go to bed, that can be really disruptive for your sleep because you're, you're uncomfortable with that full belly. You know you're meant to be resting overnight.
- [18:44]
C
Absolutely. So that segues nicely onto my number five. But before we do, I have something else to say there that you. The other thing about it is that it's more flexible. So, for example, if you are out with a client or going for dinner or something and you don't finish eating till nine, I think some people would be like, oh, God, you know, that's. Now I've messed everything up. But actually you just push your window on, so then you push breakfast later, but you just make sure you always have that, that chunk in the middle. So it's very flexible for people who are busy, you know, and it's, it's less restrictive, I would say.
- [19:18]
B
I always explain, you know, the gut, because obviously this is a really gut factor, isn't it, that the sleep and the rest is really important for your gut and obviously the microbiome. And the microbiome is how you look after your, your brain. It's how you look after your immunity. And I would explain the microbiome, and I think there's been a lot more information out there, and people probably know a lot more about the gut and the microbiome, but I would always explain it with their little soldiers of health. Your microbiome are like these colonies of incredible bacteria that help you with your gut. And if you think about, you know, an army in your gut, then they need good fuel. So the good food that you've been talking about, the fiber, you know, and all of those good things. And it's really important to give them that rest, otherwise they're not going to be able to fight off that immunity. And I know that that's something we talked about a lot against the pandemic. And I think, you know, we're recording this podcast, you know, coming to the end of September, and we're about to hit that kind of cold and flu season. So actually this is really, really important as we move into kind of like the autumn and the bugs and the flus and the cold. It's like really, really important to give your gut a break and feed it that f. That they're really strong and healthy as we move into this season.
- [20:26]
C
Yeah, absolutely. And I think if you do have sort of stomach issues and bloating and stuff like that, which lots of us do, I think that giving it that rest is vital. And I think you'd almost see. You'd see a difference within a couple of days, I would say, I think. But just actually going back to one of your points, you were saying you can't. You couldn't do those longer stretches of time. And I think it's really important that everyone just listens to their own body, you know, what's right for me isn't right for you. And vice versa. I know that I was going for longer stretches at one point and I would go running and have funny heart sort of palpitations. I was like, hang on, sister, something's not right here. What are you doing? So, you know, just listen to your body, basically.
- [21:12]
B
And that's that concept of bio individuality. It's like, no, there's no one rule, one size fits all. And also I think it's like as our body changes, we change. You know, I used to be able to go for much longer without food, you know, when I was in my 30s. I can't now. No, just, just can't do it.
- [21:28]
C
I get hangry, babe.
- [21:29]
B
Top tip number. Oh, God, I do. Top tip number five. Let's, let's hit the word five. Sorry.
- [21:35]
C
So number five. Is that what you mentioned? There is sleep. So when we're sleep deprived, we quite naturally reach for more food, for sugar, because we need the energy to keep us propped up and awake. And I know sleep isn't always is easy for everyone, especially at this age and stage, but if you can do anything to improve your sleep hygiene, which is something we used to talk about.
- [21:56]
B
Oh, yes, we did.
- [21:57]
C
Or you'll give a few tips now, then, you know, really prioritize your sleep. If sleeping next round means that you can't get up and do something else at this stage, I would say so be it. Do that at another point. Increase Your need during the day.
- [22:11]
B
You know, I think again, tiff, this whole concept that people think that they need to run and do a lot of exercise and movement or start a marathon or do Hyrux at this age can potentially do more damage than good. When we're thinking about holistic health, you know, I've learned that, you know, 80% of your health comes from the food that you eat. So it's about having really good quality fuel for your body. And then at this age, the most important thing or the next most important thing you can do is reduce your stress level because obviously your stress is going to impact your digestion, your rest. That is more important because that's how you're going to digest the food that you've got. Run. Like you just said, you know, if. If it means that you don't get to go to the gym in the morning, but you get an extra hour of sleep, take the sleep. It's almost like that's the priority. It's like, take the sleep.
- [23:00]
C
Yeah.
- [23:00]
B
And I think, you know, so many of my clients who have issues with their sleep, it then impacts everything. You know, no sleep is going to impact the way you think, the way you feel. And if you're thinking incorrectly, then you've got brain fog. It's going to increase your stress levels, it's going to make the wrong choices. You are going to end up gorging on the wrong things rather than choosing the right thing. So you end up creating something that's far worse or a situation than far worse for you. So I know that sleep is my key pillar when it comes to the four key pillars of health. It's like, if I can get my sleep right, everything else kind of slots into place really easily. That one gets disrupted and buggered and.
- [23:42]
C
No, absolutely. And I think that's right for everyone though, isn't it? So, so top sleep tips. And I, because I know it's not easy. Basic things have that wind down time before you get into bed. Leave your phone downstairs. You need at least an hour, if not more. If you've got loads of shit running through your head, as we all do all the time. Get a little notebook, Jot it down in your notebook and put it in a drawer. Yeah. Because you're getting it out of your head and onto paper. Of course you do. I'm sure you've got mountains of them.
- [24:14]
B
Yeah. Too many.
- [24:15]
C
Look, look at when you're having your last bit of caffeine. It should be pre lunch, you know, because caffeine has what we call a half life, which means it's in your body for a very, very long time without going into details. So if you can't sleep, think about that as well and take some magnesium if you're really struggling. Magnesium. You know, loads of scientific evidence to show that magnesium helps. I've just bought my sleep deprived husband something from Sweet Bee Organics, which is a magnesium butter you rub into your feet. Apart from anything else. How lovely is that to rub something into your feet before bed?
- [24:48]
B
I have the better you lavender magnesium spray that I spray on my chest and James's chest. That's really nice. So you've got the lavender that helps you, obviously, you know, the beautiful swirl to wind down. You talk about the phone and I think, you know, people do know this, but yet they don't do it. And I remember I was speaking to a friend of mine who's just like, but I can't, you know, I need the phone. I'm like, why do you need the phone? He's like, well, it's my alarm clock. Right, Buy yourself an alarm, you know, you don't need your phone. He's like, oh, but if I wake up in the middle of the night, then I've got something to look at. Read a book. It's like there's many scientific elements of. It's not just put your phone down, it's, you know that blue light that's emitting that can, you know, trigger our Cadium rhythm to make you think that you're awake. So you're boosting yourself awake also. I think just what you're looking at, whether it's the news or whether it's a social feed or your emails, that's firing up your brain to think. Whereas what we're trying to do is wind our brain down to go to sleep. So it's not just leave your phone downstairs. Because it's like there are so many reasons why this is important. I mean, in our family it's like all phones are downstairs in the kitchen. You know, if someone needs to get hold of us, they'll get hold of us. We've got alarm clocks box, you know, you can do something else. Read your book. Yeah, I like to say book before bed. It's sky before screen and book before bed. Because it's that, I know, it's that wind down period that you talk about. It's like I always remember, it's like the boys, you know, when my boys and your kids, I know, we used to have bedtime routines, didn't we? It was like book, bottle, bed, sleep, bath. That's it. That's. I knew I was missing one. It was bath, bottle, book and bed. And it was like those four bees that were Te teaching them that they knew what was coming next and then their sleep. We need to do the same for our adult brains. If, especially if you're particularly stressed, it's like, do the same, you know, have a bath with some lavender oil or magnesium salts. You know, give yourself a bottle, not a bottle of wine. It's just like, so simple.
- [26:49]
C
I'm obsessed by baths like that. I'm such an old lady, but I really. And I really sleep well. And I think maybe that's it. But I'd never really, really put the things together. Maybe it's really soothing for me because it reminds me of childhood. I always have a bath.
- [27:03]
B
It could be. Oh, it's just that rest, isn't it? You're floating. You're allowing yourself to fully, fully rest. I think another one that people fail to recognize is that turn all your lights down. You know, don't use your overhead lights. Have lamps, dim the lights. It's like. It's like night times drawing in. Oh, God, I could talk for sleep. Sleep for hours. Tiffany, one of the things that I would add to your top tips is following listening to the doctors who I adore and absolutely love and really rate. They said they were talking about protein and the importance of protein. So I think I would add in a number six for the top tips if we're to give away is just make sure that you've got really good protein. You know, this is so important for the building blocks of our health. And actually, there were. It was three great questions he said that bring up everything that you're. You're saying. And he would say, you know, when you're looking at a plate of food in front of you that you've pulled together and make sure that you've got good protein in there. Really good protein is really important for, you know, our muscles. It's really good for our brain. It's really good for everything. So have I got the right level of protein for my body and for my lifestyle? So if you're doing lots of exercise, you probably need a bit more protein.
- [28:14]
C
Yeah.
- [28:15]
B
The second one he talked about was like, is this good for my gut? So back to have I got the fiber? Am I looking after, you know, my gut? Is this really healthy for me? And the third one is this an anti or pre flammatory dish? And I think everything to do with inflammation of the gut comes from things like sugar, alcohol, you know, for some people gluten, for some people, dairy. And it's like, is this going to inflame my gut or not? And I think that's. Those are three really very cool questions that you can just ask yourself. Is this the right kind of dish or food or fuel that is going to help me. So I know in our, in our take one, you had a really great tip of, you know, if you're going and you're working away, if you're working in an office, what, what can people go in and get for their lunch if they're not making it at home and bringing it, what would you say is, what would you put?
- [29:03]
C
Okay, so if like me, you now go to an office quite a bit, you can always find a supermarket nearby. And rather than lying on relying on ready made things, let's start with the protein. Buy yourself something like a cooked chicken breast or a cooked fillet of salmon. Yeah, you could even get a tin of tuna or a tub of cottage cheese or some falafels. You know, I could go on and on, prawns, whatever, you know, that kind of thing. Then I would get a big bag of leaves. So that could be lambs, lettuce, mixed leaves, anything. So use that as your base. I would get, you could get a, you could get like a bean salad that's done and add that on, on get a thing of cherry tomatoes. Add that on. I'd get a nice hummus, a really good one for a bit of oo genus. We all like an oo jelly, don't we?
- [29:53]
B
I love it, I love it.
- [29:55]
C
Thank you, man. That's it.
- [29:56]
B
And they've also, it's got protein. Chickpeas are protein as well. So you've added yourself a load of really great protein.
- [30:02]
C
Yeah, you could sprinkle on some seeds, but all that you could, you know, you can buy in a supermarket. And actually if you've got a fridge at work, which most people do, you could have half of it on one day and half it on the next. Just to make sure financially it's not too, you're not having a ridiculous lunch.
- [30:17]
B
Yeah. It's about keeping it simple and easy, isn't it? I know in a world where we're bombarded with so much information, you know, everywhere you look there's a new diet book or a new diet guru or somebody else telling us to do something differently, you know, like the prey that, you know, we're talking about protein, but we're Also talking about. There's also lots of should I take creatine or not take creatine? Should I take. Take peptides? Should I take, you know, all of these other things. We haven't actually talked about supplements. Tiff, what's your thought on supplements?
- [30:45]
C
Well, I think you. That's a whole other podcast. Really. Yeah, I think it's. It's. There's so much to go into there. I think if we're keeping things simple, I would say think about on six things.
- [30:59]
B
Yeah.
- [31:00]
C
If you're gonna supplement in the winter, make sure you take vitamin D and an Omega 3, especially if you're a woman of our genre.
- [31:07]
B
Yes.
- [31:08]
C
And if you don't sleep well, think about magnesium as well. There's lots of other things for lots of different things, but I think that we, you know, we would be here too long, so you'll have to ask us personally.
- [31:20]
B
Agreed. I also think taking supplements is, again, a very tailored approach. And I've worked with an incredible, you know, nutritionist and functional medic, and she did a lot of work on my bloods that then showed me what I was missing in order to take it it. And I think that's probably the right approach to take rather than just seeing what the latest fad is and adding it into your diet. Because if you've got a good diet we've just been talking about, you might not necessarily need some of those supplements. I totally agree with the vitamin D, especially in this country, because obviously that's sun and Everybody needs Omega 3, regardless of your age, so. Oh, Tiff, you're right. It's a whole other podcast.
- [31:56]
C
Shall I recap our sex recap?
- [31:59]
B
I do love you. And the fact that you're on TV and you can just, you know exactly how to wrap things up. Come on, wrap us up. Tiff, what were our top tips?
- [32:07]
C
Right, friends? Top tips. Easy win. You don't need a jab. 1 fiber.
- [32:13]
B
2.
- [32:13]
C
Neat. Non activity, non exercise activity. Thermogenesis. Even I'm getting it wrong. That's neat. Three was look, watch out for those liquid calories. Four was give your gut a break. Five was sleep. Six was protein. Bam.
- [32:29]
B
Easy done. That's all you need to remember. Tiff, I've loved having you on the podcast. Thanks for bringing me so much Joy. Thanks for broadcasting Joy with me.
- [32:37]
C
It's been so nice to see you. You are joy personified, my friend.
- [32:42]
B
Thank you. And you are health personified with a glass of rose.
- [32:47]
C
Don't forget that.
- [32:48]
B
Yeah, don't forget that. Oh, actually, that's one thing I was going to say, you know, you and I don't believe in denial. You know, if anyone sees us, we probably are going to have the odd glass of champagne and we are going to have a baguette full of gorgeous French cheese. And one of the things I remember thinking, you know, when I was obviously struggling with my body dysmorphia, one of the things that shifted was when my mum died and I just thought, she'll never be able to eat cake again. And so it was just thinking, you know, I'm gonna enjoy this. It's not gonna be on every meal because it's not gonna be, you know, it doesn't follow our guidelines, does it? But, you know, if you want the odd slice of cake, cause it's your child's birthday or you know, someone in the office is celebrating something, have, have, have one of the celebrations in order to celebrate them and enjoy that glass of rose. It's all an individual choice, but I always say bless the cake, bless the wine and cheers, you know, cheers to living this one incredible, incredible life. And if I can look after my body so that it can live a really long life, then that's devotion to life rather than being disciplined to, or denying myself any of the joys and wonders of life. Because. Because who doesn't love a good glass of a bite of brie?
- [34:00]
C
Yeah, exactly. Amen to that. Ali. What a lovely ending.
- [34:07]
B
Thanks, Dolly. Thank you so much for being here.
- [34:09]
C
So nice to speak to you. I'm off for a Friday night glass of wine then.
- [34:14]
B
Me too.
- [34:17]
A
My mission is to spread love, joy, peace and abundance to as much of the world as I possibly can, so that every person knows that they don't have to walk alone in their darkness. So if you've enjoyed today's podcast and this episode, I would be so honoured.
- [34:33]
B
And happy if you would support my.
- [34:35]
A
Mission and share this with your network, your friends and your family. Please feel free to leave me an honest review on Apple or Spotify. And until next time, remember, the ripple of joy starts with you and within you.