Episode Transcript
[00:00:00] Speaker A: Foreign.
Hello and welcome to this week's episode. Now, today, I'm going to be talking on how to thrive through perimenopause and the menopausal years. Now, this really applies to you. If you haven't even got there yet, it's really good to arm yourself with this information because let's face it, as a woman, we are all going to go through it.
Some go through it a lot worse than others. Some don't even know know they're going through it. And so today I'm going to cover a lot of information on how you can thrive through this time and come out the other end. Okay, you know, it's. It's a natural time of life, and it shouldn't be a phase where we suffer. As some of you might already know that I've been coaching women on how to thrive through these years for about eight, eight years now. And if you're in your 40s or 50s and wondering why your body seems to be changing overnight, you are not alone. Perimenopause can feel overwhelming, but it doesn't have to time when you're going to suffer. You know, with the right understanding, nutrition and lifestyle support, yes, we've got to cover all of those things. You can navigate this transition. You can really come through it feeling strong, vibrant and empowered and even better, you know, time. It's a time of our life where we should be feeling great because, hey, we start to not care too much about what people think about us. You know, you start, as you mature, you don't have those feelings as much anymore. And it really should be a time of liberation, if anything.
So let's start by talking about what perimenopause is. So this stage is the transition phase, and it's leading up to menopause. And this is when our hormones start to begin to fluctuate. They become very erratic. And it can start as early as your late 30s or even early 40s. And it can last anywhere from a couple of years to over 10 years.
Official menopause is marked when you've gone 12 months without a period.
So now is a good time to start tracking if you're noticing any differences in your cycle. So what happens during this time? Some typical symptoms that we see are irregular periods. They can be shorter, longer, heavier, or even lighter than usual.
You might be experiencing hot flashes and night sweats, sleep disturbances, mood swings, anxiety. I've heard a lot of that in the past from the women that I coach. You know, I just don't know who I am Anymore. I can't control my mood. You might be experiencing weight. Weight changes. Brain fog is a big one. Fatigue, aching joints. What about those increased sugar cravings? Yes, that can be tracked right back to menopause.
So if you're going through any of these symptoms, now is a good time to track your cycle, if you don't already. It can help you know any changes in length or flow and symptoms, and it can also empower you with the knowledge to help you make those informed choices. And it's also helpful if you do end up seeking the help of a health professional, such as myself or your gp. So the first couple of years of perimenopause is the critical window for health. And this means that even if you don't have any symptoms, your health problems now may be amplified later and could lead to more permanent health issues in life. So we really want to take control of things now so that this won't make a huge difference to your future health, because estrogen has been looking after us for so long, and I'll explain a bit more about that later.
But what we commonly see in this period is women get misdiagnosed with depression, maybe fibromyalgia, because they're getting aches and pains.
Even chronic pain syndrome can be misdiagnosed during this time, which is really just our bodies changing and it's the hormonal fluctuations that are leading to these symptoms. So it's worth thinking again if you do get that diagnosis, and maybe it's worth working on a few things to balance those hormones more naturally and see if that makes a difference.
Now, if you do go into perimenopause or into menopause, should I say surgically, which can be, maybe you've had your uterus and the ovaries removed, or if you're younger than 45 years old, you do tend to move directly to a low estrogen state, and this can produce stronger symptoms than your usual perimenopausal phase. And so this might require some sort of HRT or bioidentical hormones, but that's something that really is an individual decision for you. But it's worth noting that these surgical.
When you go into it surgically, it can be a lot more stronger and severe with symptoms.
So why do some women suffer more than others? You know, over the years, I've heard this question so many times, and there are several factors that play a role. Genetics definitely is one of them, you know, so it's worth knowing what your mum's experience with it was or Maybe your older sister. We've got diet and lifestyle, nutrient deficiencies, poor sleep, sedentary lifestyle, alcohol, these are all going to exacerbate symptoms. Also your gut health and detox pathways if your body's struggling to clear hormones effectively, or it can definitely intensify your symptoms. But it's not, you know, it's not just bad luck. Many factors are within our control and that's what I want to talk about today.
Let's talk about the hormones that are at the center of this transitional phase and that is oestrogen and progesterone. These wildly fluctuate during perimenopause. Progesterone tends to decline first and this can lead to symptoms like anxiety, maybe poor sleep. Heart palpitations is very common, heavier periods because progesterone has a calming effect on the body. And many parent menopausal symptoms can result from losing progesterone. Not so much estrogen. And this is why progesterone can sometimes be a better treatment than oestrogen in managing symptoms. It depends where you are in the phase of this change.
So as progesterone declines, you can experience higher estrogen than ever before and that can be up to three times higher.
And estrogen swings up and down so unpredictably at this time as well. And if you've got high estrogen, then you can experience breast tenderness, mood swings, heavy bleeding. These are all very common symptoms to experience.
Low estrogen is going to contribute to those hot flashes and those night sweats, maybe a bit of brain fog and joint pain. So these are all little clues as to what's happening with your hormones at this time. And hey, these are changing all the time, every day. And what many women don't realize is that estrogen has been your anti inflammatory friend for all of these years. It's actually been protecting us. It's been protecting our hearts, our brain, our bones and our joints. So as we find estrogens dropping inflammation can increase and this can make us feel stiff and sore or foggy brained. And that's why diet and lifestyle become so important now even more so. We've been able to get away with a lot up until this time. We don't have that luxury anymore.
So one of my talks wouldn't be a talk without talking about blood sugar balance. Yeah, it's involved in this as well. It's one of the biggest changes I see in perimenopause is the greater of blood sugar volatility. So it becomes more erratic. Estrogen helps to keep Our blood sugar stable. And so as that fluctuates, insulin sensitivity can decrease and that makes us more prone to blood sugar spikes and crashes.
And this then leads to, yeah, definitely increased cravings, especially for sugar and refined carbs. I've had women in the past saying, you know, I've never had a sweet tooth up until now, what's going on?
It can also then give you mood swings and of course weight gain. If we're going to be eating more sugar and stress as well, add that to the picture and we're gonna be gaining that weight around the middle. And even those that have had a nice flat tummy for all of their lives, suddenly, oh, now I'm getting a little pouch. What's going on?
So during this perimenopausal stage, stable blood sugar is really crucial for managing those symptoms and maintaining a healthy weight. But how can we do this? That's the question on everyone's mind. So, yes, we need to deal with those cravings, but they can be quite fierce and quite strong and hard to res.
We need to prevent that from happening in the first place. And how we can do that is to include protein at every single meal. Our testosterone levels are also going to be declining as well. So we want to ensure that we're keeping our muscle mass.
But also protein keeps you feeling satiated and you're less likely to want to eat more after a meal. Eat your fiber rich vegetables first, then your protein, then any carbohydrates on the plate and that's going to lower the glucose spike that you get from that meal. And I know if you've listened to any of my calls before or I've said this before, and it really does change the way your body reacts to that same meal, the order in which you eat it. Now is the time to limit alcohol. If you used to have a wine every night with dinner or a couple of wines, now is the time that this is not going to work for you. It's not going to be your friend. And naturally, I've seen over the years, many women say, gosh, I can't tolerate a wine anymore, especially it might be red wine, for example. I just don't feel good on it. So your body is telling you that, yep, we need to reign things in a bit now.
So it's quite often a good thing to have maybe a three or four week break. If you're starting my program. It's really good if you can give your body that respite from alcohol, complete rest from it, give your liver some Love.
And yes, a few drinks a week or drink on a Saturday. Friday. Saturday is going to be okay, but not every day. We need to give our liver a helping hand.
It's also important to avoid skipping meals because this can also spike cortisol. So we want to keep those stress hormones level at bay if we can. So let's talk a little bit about food here because food is so important and you know me well by now, if you don't, if you're new to the program, food is medicine. And it is my passion that we absolutely can do so much with the power of food. So remember I mentioned that nutrient deficiencies can make symptoms worse. And here are nine nutrients that you absolutely need to thrive through these years. So the top of my list has to be magnesium.
It's a supplement I recommend quite often. So magnesium. Magnesium calms everything. It's a relaxation mineral, it calms the nervous system, it supports sleep. So if sleep is an issue, it's good to have your magnesium. If you're taking a supplement, have that at nighttime. You can take it any time of day. But you're looking for 3-400mg of magnesium citrate or glycinate. They're nice, well tolerated forms before sleep.
But magnesium also helps with mood regulation. It reduces muscle tension, we all know that, and reduces cramps.
And studies have shown that women who suffer more with PMS and menopause often have lower magnesium levels.
So if you are low magnesium, it's going to worsen anxiety, it can lead to poor sleep, give you restless legs, that's another sign, irritability, maybe you're getting frequent headaches. Plus it gets easily depleted with coffee and alcohol and stress.
So if you've got any of those things happening in your life, if you like too many coffees a day, drinking every day, you're stressed, you know you've got stress happening every day. Although we can't often stop these stressful things from happening, managing them is going to be very crucial. But also you're more likely to be low in magnesium because that's going to get used up in the process.
Foods that are rich in magnesium are pumpkin seeds at the top of the list. A quarter of a cup of pumpkin seeds gives you almost half your daily intake.
Also spinach, almonds, black beans, dark chocolate. Sometimes we crave chocolate. And it might actually be the magnesium that you're craving, not the sweet chocolate. But if you can go for a nice dark chocolate, 72% cacao or more, even better.
Number two is vitamin B12. B12 is often deplete, especially if we, we.
Especially if you're a vegetarian, vegan, you really should consider supplementing with a good B12 supplement.
It's vital for your energy production, it's vital in nerve health, red blood cell formation, it's an important vitamin and it also supports methylation, which is essential for how we detox our detoxes, which helps hormone clearance. So we need our liver to be working really well. And B12 is definitely an integral part of that process.
A deficiency can cause things like brain fog, low mood pins and needles in your extremities, hands and feet.
And it can worsen cognitive changes during perimenopause. So you know, if you're sort of forgetting where you put your keys or forgetting the name of your cat for example, this could all be down to B12 deficiency can be very easily rectified. So food that are rich in B12 are mainly animal sources. Sardines, eggs, beef liver. If you don't like beef liver, you can get it in a capsule form now, which is fantastic for our plant based eaters out there. Nutritional yeast is very high in B vitamins, very high in B12, but you need to be having that every single day. The next on the list, number three is vitamin D. And why does this matter? Well, it's crucial for bone health, our immune support, it also balances mood. Not a lot of people, we often associate this with bone and immune, but it is integral in our mood balance and also our hormone function. So a deficiency of this can then lead to things like we're more open, we're more susceptible to osteoporosis, it can lead to joint pain, low mood depression and immune dysfunction.
We're more at risk of osteoarthritis now due to our decline in oestrogen levels. As oestrogen plays a vital role in regulating the bone resorption. And that means how the bone breaks down. This is a natural process and bone formation, this is happening all the time in our body. And when estrogen drops, the bone resorption speeds up, so we're breaking it down faster, but the formation isn't keeping pace. And this can then lead to a loss of bone mass, especially in the first five to ten years after menopause. Also, exercise is going to be very important there for keeping our bones nice and strong as well.
Foods that are rich in vitamin D are egg yolk. Yes, you can eat the white as well, but the yolk has the D.
Fatty fish, mushrooms, especially if you expose them to sunlight. So I keep my mushrooms on the windows for a wee while and that actually gives them more vitamin D. And then you're going to eat that vitamin D. It's fantastic, isn't it? And fortified milk, so you've got plant milks which are often fortified with your vitamin D as well.
It's worth considering testing your levels.
And especially during winter, you know, sunlight really is the best thing we can do. 10 minutes or so of sunlight exposure on as much skin as possible each day is all you need to top up your vitamin D levels. So quite often we can be a little bit lacking in winter when we're covered up and we're not going out as much.
Fourth on the list is omega 3 fatty acids. These are highly anti inflammatory and it is a supplement that I do often recommend. Especially if my clients don't eat fatty fish or they're not having a lot of healthy fats in their diet, then supplementing with a good Omega 3 can be fantastic. It supports brain function, mood and yes, our hormone balance. If you're deficient in omega 3s, it can worsen mood swings. It can give you dry skin, joint pains and systematic inflammation. And this means it can come out in all sorts of ways. Foods rich in omega 3s are your fatty fish, such as salmon, mackerel, chia seeds, walnuts, flaxseeds. If you can include two tablespoons of a mixture of flax and chia seeds each day, that's an adequate supply of omega 3. So it doesn't take much to get it. But we need to, to be having these things daily. And if you're not, I really would recommend supplementing with a bit of fish oil. They're pretty safe and effective to take long term.
So yeah, definitely consider that. Another one, another B vitamin is your B6.
This supports our neurotransmitter production. So these are our feel good hormones such as serotonin. So this is going to help balance our mood and it also helps to metabolize estrogen. All of the B vitamins are an integral part of how your liver detoxifies. It goes through a few phases and we need all those Bs for it to work optimally. Deficiencies can impact, can make you feel irritable, more anxious, maybe you feel depressed and it can definitely lead to those hormone fluctuations.
Foods that are rich in B6 of chicken, tuna, bananas, sweet potato or kumara as we call it here in New Zealand.
Sunflower seeds. Once again, sunflower seeds are a real highlight to hormone balance. Also spinach and avocado though.
Now the next one on the list, number six is zinc. Zinc. We know that this supports our immunity and skin health as well, but it's also integral in hormone regulation and we also need this for a healthy Thyroid deficiencies can worsen things like acne. It can lead to poor wound healing, maybe low libido. Your immunity might not be so good. Foods that are rich in zinc are oysters. Yuck. I don't like those, but I know many people that do.
Pumpkin seeds, there they are again. Beef, chickpeas, cashews. So there's a few different foods there that hopefully would be suitable for anybody. The next on the list, number seven is iron.
Now iron is often deplete, especially if you've got heavy periods, but also even in non menstruating women. I also see this can be low as well. Now iron is needed for oxygen transport, our energy and our cognition. So typical deficiency feelings would be I'm tired, I'm starting to lose my hair, I've got brain fog, I feel weak, I'm getting out of breath, just walking up a few stairs. Very common symptoms of iron deficiency. You do need to get it tested. If you're thinking of supplementing, then you definitely need to get it tested first to confirm that.
Because if you're taking iron and you're already high in iron, it can also give you those same symptoms as if you were low and it's not very good. So do test before you supplement with iron.
Foods that are rich in iron. Yes, obviously our red meat liver. Once again you can get the capsules for that. Lentils, pumpkin seeds. There they are, cooked spinach, now cooked because it reduces oxalates. So spinach is high in oxalates and this binds to calcium and it prevents our body from absorbing the iron more efficiently. So you can even eat more as well. So when you cook it, you can eat a whole lot more spinach.
But it is important to pair it with a vitamin C rich food if it's not from a meat source. And that's also going to increase your absorption of the iron from that spinach. So something like spinach and tomatoes or capsicum or maybe you want to squeeze on some lemon juice.
Another thing with iron is or iron rich foods and supplementation is not to have it with tannins. So a cup of tea, don't down your supplements with a cup of tea because you won't absorb as much as you would normally. And actually if you are supplement with iron, supplementing with iron as well. New studies show that supplementing every other day with iron rather than every day means you're going to take up more of that iron and it's much more efficient way of doing it.
Number eight is calcium. This is essential. Yes, we know this for bone health, but it's also essential in muscle contraction and in our nerve function. Deficiencies of calcium increases the risk of bone loss and fractures post menopause.
And foods that contain calcium are sardines. You know, the tinned sardines with the bones, really good. Mash up those bones and eat it all. Fantastic source of calcium. Almonds are really good. Tahini is great. Kale, bok choy, broccoli. And then once again, you've usually got fortified plant milks that have calcium in it. And the last one is iodine. This is crucial for thyroid hormone production.
Some women often get misdiagnosed with low thyroid function when in fact they need some more iodine.
This affects your metabolism and your metabolism affects everything.
Everything from your mood to how you feel cold to your bowel movements, whether you're constipated, diarrhea. Your metabolism is the master regulator of your body, body.
So deficiencies, yeah, can contribute to fatigue, weight gain and intolerance to cold. This all can mean that your thyroid is sluggish, your metabolism is slow, and just supplementing with a bit of iodine rich foods can make a huge difference. So we see iodine is rich in seaweed, kelp, wakame, nori, eggs, dairy, fish and seafood. If you are low in iodine and zinc, for example, as well, the ups and downs of estrogen can manifest breast pain and vaginal dryness. So these are other little clues that, oh, maybe I need to check my iodine and zinc if this is happening for me.
So other foods that really need to be at the top of your list at this time are phytoestrogen rich foods. Now, phytoestrogens are plant compounds that gently bind to our estrogen receptors in our body. And this helps to maintain a balance. Whether you're high or low, it helps to maintain a balance of estrogen levels.
Flaxseeds, if you can have flax seeds, grind them freshly ground so they don't become rancid. I really do encourage you to buy them whole, freshly grind them. And two tablespoons a day is a therapeutic dose. You know, that's all you need. And you can sprinkle that on food, you can pop it into smoothies and your breakfast. It's pretty easy to get. And you'll see already from These foods that I'm talking about, the meal plans and the recipes that I put on the in the members hub, all are rich in these foods.
I try and give you as many of these wonderful nutrients as possible packaged up in yummy recipes. So now is the time that soy can be really good for you. There's a lot of debate over soy or what have you, but maybe in the younger years, if you're a teenager or what have you, it might not be the best thing. But in perimenopause years, definitely soy is great. So you're looking at things like organic soy milk, so make sure it's organic, non GMO if you can, obviously.
But also think things like tofu, tempeh, edamame, beans, really good additions to add to your diet. And maybe if you're sort of a typical meat and veg sort of dinner person, maybe introducing a couple of vegetarian meals with soy products a couple of times a week will be really helpful. Phytoestrogens are rich in sesame seeds and those legumes, lentils, chickpeas, another vegetable that's really, really good to have or the vegetable family are our cruciferous vegetables. They help our liver detoxify. Cruciferous vegetables are the star player here when it comes to veggies because they're going to support your oestrogen metabolism and you're going to process that more effectively through the liver and we're going to clear it. It's not going to recirculate in the body, which is what we don't want. Broccoli, cauliflower, kale, cabbage, brussels sprouts if you like them. These are all great cruciferous vegetables to have.
Also antioxidant rich foods. So if there's oxidative stress going on, if our liver is str.
Yeah, there might possibly be some oxidative stress. So we want to have lots of those antioxidants to mitigate that. And these protect our cells from oxidative stress. And these are things such as your colorful veggies. So berries, herbs and spices even are very good with antioxidants. Cacao, excellent sources of antioxidants. There's a lot of information there on food and you might be thinking, oh my God, I've got to eat this. I've got to eat pumpkin seeds and chia and everything.
Let's look at how this might look over a day of.
So here's an example of how you might build those phytoestrogens and those, those hormone friendly foods into your day. You Might start with a smoothie or some oats with some protein. Oats and protein powder. Stick some flax seeds on there and some berries. Maybe you want some eggs with some spinach and a whole grain gluten free bread or whole grain toast.
Add some almond butter. So these are all ways in which you can introduce those, those hormone balancing foods. Foods. If you're starting the day with a coffee, maybe consider starting it with a matcha or green tea and having a coffee after you've eaten. Because when we wake up our stress hormones are high and you know having a caffeinated drink on top of that is going to increase our cortisol even more and that leads to stress and that worsens symptoms and it has a big flow on effect. So a simple swap, not starting with caffeine, maybe having some food first. Start with a green tea or some water and have your coffee after breakfast or with breakfast, have it with food and it lessens that effect of the cortisol spike. And then for lunch maybe you're going to have chicken salad with some hummus. You've got the chickpeas and the hummus. A huge mixed greens salad with some red cabbage. Grated red cabbage is bitter and our liver loves bitter vegetables. And then you could add maybe a quarter of a cup of mixed toasted seeds on top. Add a dash of olive oil, dressing with some lemon, some salt and pepper. Fantastic. If you're not into meat, then you could have the same sort of thing but with chickpeas, lentils, a nice mix of beans with a nice salad and snacks. You could enjoy some nuts and nuts and some dark chocolates. That's a favorite snack of many of my clients. Just a little handful of almonds and a couple of squares of dark chocolate. It's satisfying, gives you those wonderful nutrients. Maybe you want to have some hummus and veggie stick, something like that, or even a couple of boiled eggs. Dinner. Grilled salmon, roasted brussels sprouts and quinoa. You know, these are all whole food sources and over that day you've got an array of nutrients, lots of phytoestrogens, all of these hormone balancing foods. None of those carbohydrates are going to spike your blood sugars. Quinoa. If you can go for steel cut oats then great. They're going to give you a slow release of energy. No sugar spike spikes. And it's a delicious way to support hormone balance. You know, it also helps reduce that inflammation as well. Now I couldn't talk about hormones without talking about the liver, you know how we detoxify things. Your liver is now having to work harder than ever. As we age, our liver detox pathways do slow down naturally.
We need to support our liver even more. So now then if we're adding in alcohol, maybe lack of sleep and stress, this can all overwhelm our poor liver and it's working so hard for us day in, day out. But what does it actually do? Does a lot of things, but for the purpose of this talk, it helps to process and detoxify excess hormones. And what happens then is our gut then eliminates those hormones through our bowel movements.
So if I've got a client that's constipated or has poor gut health, we need to deal with that first because this is going to be backing up the liver and how it's processing and excreting these hormones. And what happens then is the excess can be recirculated in the body.
When we're processing these hormones, they temporarily become more toxic. They convert them to a more toxic form. This helps the body easily excrete them.
So what's happening?
If our liver's sluggish, if we've got constipation, if we're not supporting our liver health, if we're not able, if the liver's not able to go through those phases of detoxification in a timely manner, we get that excess estrogen recirculated back in the body, body in a more toxic form. It's horrible and it worsens symptoms like your bloating, mood swings, and it can even impact your periods and how heavy they're going to be. So having a daily bowel movement is key. If you're constipated and you're going through perimenopause, that needs to be dealt with. So once again, coming back to those foods, including lots of fiber, your vegetables, chia seeds, flax seeds, nuts, eating bitter foods, your liver loves. Bitter, bitter.
So foods like rocket and dandelion, lemon, beetroot, it's not bitter, but your liver loves it. This all stimulates bile and liver function, helps things flow as they should do.
Sulfur rich foods as well, because there's a phase in your liver which requires sulfur. So eating things like garlic and onions and eggs can really help in that detox pathway. It's a very complex process and it needs all of these nutrients to work efficiently. We need to stay hydrated. Goes without saying, doesn't movement. Movement helps everything in your body flow nicely. If we're sitting all day, things become more stagnant. And consider maybe a probiotic. If you, if you think you've got poor gut health or if you're having antibiotics or if you've been on antibiotics in the past, it could be worth having a nice broad spectrum probiotic to repopulate that gut, because our gut is integral to everything.
Another thing that I often talk about with clients is sulforaphane. So remember I talked about the cruciferous vegetables. Well, sulforaphane is rich in broccoli sprouts.
So to get a good concentrated form of sulforaphane, taking it in a supplemental form can be very good. It's a fabulous supplement for liver. Sulforaphane is the precursor to something called glutathione, which is our master detoxer. We've all got it, but sometimes we need a help in creating that. So sulforaphane is going to be the thing that helps to do that.
In closing, perimenopause is not about just surviving through this time. It shouldn't be an awful time. It doesn't have to be.
And I want you to know that if you are struggling with a whole host of. Host of symptoms, hopefully what I've spoken about today is going to help if you can start implementing some of that, if you're not already.
But also I want you to know that this too shall pass. This is not forever. And this should be a phase in our life where we're starting to not really care too much and about what people think about us, how we look. You know, you get mature and you stop worrying about the little things. So this should be a great time of our life. And if you are suffering, do reach out to me, because as you can see already from this talk, there is so much you can do naturally. And I really do believe we need to tick these things off first before looking at medication.
Absolutely. Some of you may need to.
May need to go down the HRT track or the bioidentical hormones. And if you do, then it needs to be done. If it's going to make. If it's going to make your life better, then go for it. But we can also support that with what we've spoken about today, with these good food choices and with managing stress with the right movement, focusing on that nutrient density and also connection and community. Talk to other women about it so that you don't feel so alone as well. Because this can be a time for some women where they feel shame and they just don't feel they can talk about it. So opening up can be very helpful. In reducing that stress that some do experience around this time of life. It's a normal stage of life. We're not broken. It's actually an exciting start to a new phase, isn't it? I hope this has given you some practical steps that you can start with today. And if you have any questions or want that more personalized support, if you're suffering with hormonal symptoms, you know where to find me. Please do reach out in the members hub in the private messaging area and I will be there for you and I will help you tweak whatever it is you're doing and optimise your food and nutrition, nutrition and lifestyle. So it's working for you, not against you. So thanks for joining me today. And remember, this is a transition that we can navigate powerfully and gracefully together.
And so to wrap things up, I just want to leave you with one little step that you can start doing today. Maybe if you're not eating lots of veggies with your meals, start putting in some of those cruciferous vegetables today. Think broccoli, cauli, radish, rocket, dress it with some olive oil. Start having that in at least one meal a day if you can, and see how you start to feel.
And it's the small steps that really add up to big things when it comes to our health and wellbeing. Your body will thank you for it. So have a good week. Thank you for listening and I look forward to chatting with you again next week.
[00:33:13] Speaker B: Hello and welcome. You're listening to a recording from inside the members hub of the Whole Health Revolution. These episodes are taken from my live weekly Coaching Calls where members can join me in real time for honest conversations around around health, nutrition, weight loss and sustainable lifestyle change.
So inside the program members get access to live coaching calls, a growing library of whole food recipes, workouts for every level, a supportive community, meal plans and personalized coaching from me. The whole health revolution is not about restriction extremes or quick fixes. There's no fad diets here. It's about building long lasting healthy habits that support your body. Whether your goal is weight loss, managing chronic health condition, improving your nutrition, maybe you want to balance your hormones or simply start feeling better in yourself.
So if you love this episode and would like to join these calls live, have your questions answered and be supported along the way, you can find out more at www.naturalhealthproject.co.nz Weight Loss Project Program and program is spelled P R O G R A M. You can also use the code Free Week to try the program for one week free. And that is F r e e W e e k.
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