Strength Renewed

00:22
Have you had dinner yet? Yes, I had a really good dinner. I'll tell you about my dinner in a second. It was delicious. Okay, well now tell me now. Now I'll just say, yeah, I know I was, I kinda like, I teased you into what I ate. So we, I mean, it's basic, but I got some high quality ground beef cause I always think about you when you're like, get the high quality ground beef. It is really high in protein and amino acids. I literally have your voice in the back of my head. Like there's most of my life in the days. So I had that.

00:51
And then we meet a little refried beans and I went, it's one of those times where I'm sure you've gone to the grocery store and you swear that you needed another of this, like for me it was tortillas. I'm like, oh yeah, we're totally down. So what I do, I bought another pack of tortillas. I got home and I have three packs of tortillas at home. I'm like, holy F, like why do I, oh my God. So we had, oh my God, especially with this. Like, so now we had more tortillas than we needed. Ground beef, put a little taco seasoning into it. It was delicious.

01:20
and refried beans and then like crunchy romaine and tomatoes. And then, you know, I love a very, very fiery hot sauce into my meat. And I kind of mixed it. I had mine just on romaine and my family had theirs with the three backs of tortillas that I brought. But I am partial when I do have a tortilla, I'm partial to a soft tortilla. Are you a soft or a crunchy person? I'm a, I like to make my own crunchy.

01:48
Tortillas. So I like to get your own soft ones and then you spray them with a little bit of olive oil. Then you put them in the oven and they turn really crispy and then it turned crispy and then they turn into a taco bowl. Okay. I'm going to cry. Let's just for one more time, because I know we have really interesting things to talk about, but just, so I'm going to go, I'm going to get a flour tortilla. I'm going to put it on a baking sheet. Oh, no, no. Okay. Because you know, for me, it's like a one. Okay. So here's my tortilla.

02:18
Yep. You get a oven proof bowl, like if you've got like a breakfast bowl. Okay. And then you- No, I don't even know what you're talking about. That's like a New Zealand thing. What the fuck is a breakfast bowl? Nope. I don't even know. You know, like a cereal bowl. A cereal bowl. A cereal bowl. Okay, I just- Yeah, yeah, yeah. There you go.

02:36
I put the tortilla in the cereal bowl. In the cereal bowl that you've sprayed with olive oil and then suddenly your tortilla has fashioned into a- Oh my god, it's genius. You're so genius. Oh, I know. I know. It creates, oh my god, it takes on the boldness. Oh my god, I never thought to do this. So just really fast, do I spray the bowl and the tortilla or just the tortilla? Yeah. Okay, bowl, tortilla, stick it in there. Here's my cereal bowl. Now what do I do? Yeah. Pop it in the oven on about two.

03:04
about 400 Fahrenheit. God, I'm writing this down. And you might do it for 10 to 12 minutes, but you'll see, you'll keep looking and you'll be like, oh yeah, that's done. And then you'll, Oh my God. And then you create your delicious bowl-ness out of that. Okay. Well, you just like put the icing on my taco bowl right there. I mean like, I know. You just up the whole ante. I'm totally gonna undo everything I just ate because that dinner did sound good, right? And then I'm gonna add this crispy crunchy.

03:33
like tortilla bowl and there you have it. Oh my God, it's literally like a bowl and I just like put everything on top of it and like go to town. Yeah, perfect. Because I love a good taco salad. Oh no, no, I saw it in with you after being in Scottsdale, which was where I was last week. Yeah. Exactly the same, we just, I got a taco bowl, I think, when we went for Mexican and it was just absolutely delicious. And your family is gonna love it too, Jess. Well, it was perfect because I was just gonna say it's like a super interesting thing to add to that. One thing when I was eating, which is what I've.

04:01
what I was excited for us to talk about because, you know, I love anything that when we think about like eating, I'm always like, is this going to like, am I going to digest what I'm eating because it's so my brain works? Is it going to like, help me like get get the things in my body that I need and get the things out that I don't need. And so one thing I am in addition to protein, as acutely aware as I can be is that fiber. And so when I was eating tonight, I was like, okay, I got to refine beans, which I know are not the perfect form of fiber, but there's definitely a good

04:31
No, I think they're great at getting that. You can get really good refried beans. I used to think as I was a younger person that they were, as I was a younger person, what? As I was younger, when I was younger, I used to think that refried beans were like super high in fat and super high calorie, but literally, you can get like red kidney beans in their mushed, you know, pureed, and they've got good fiber. And you and I were talking about this just before we kicked off, and you were so right. Like if there is one...

04:59
area which probably needs attention in the diet. And I think probably the tide will shift a little bit. It's speaking about the importance of fiber. And even people who have pretty solid diets would struggle to get the... I'm pretty sure from a recommendation standpoint, it sort of varies, but MENA recommended 32 grams, I believe. Women, 28 grams, 25, 28.

05:25
or there's a recommendation of about 10 grams of fiber per 1,000 calories that you eat. So- Well, and I know everybody's thinking like, oh God, just when I thought I could manage my grams of protein, now you're going to ask me to manage my grams of fiber. And I am here today because what I always love to do with Mickey is try to make this as easy as possible. And yes, you do have to manage your protein, you have to manage your fiber. But I can tell you right now, when you manage your fiber, you're going to feel a lot less bloated.

05:52
You're going to feel like you can literally feel, I think, a lot more fleshed out, but there probably are times when you are constipated and that might work against you. So maybe, again, I'm sure that not all protein is created equal, not all fiber probably is created equal too. So maybe what are your favorite fiber picks? Yeah. Easy, make you feel good. Yeah, cool.

06:22
I really like, so there are, I mean, I could go through the different classes of fiber. You've got soluble fiber, you've got insoluble fiber. Insoluble fiber is, is that, I mean, you get both forms of fiber in most fruits and vegetables. And then you've got resistant starch, which is another type of fiber, which as the name suggests, your body resists digesting it.

06:51
of your stool, if you like. So it can help slow it, it increases absorption of things like cholesterol. It can help you feel fuller for longer. Insoluble fiber is more like some sort of like brush that pulls things through your system. And then resistance fiber, sorry,

07:21
necessarily digest it, which is a good thing because in fact it feeds your gut bacteria. So it helps with the health of your gut microbiome. So, and that was a bit technical. Not really actually, I could really dive into it, but I don't know. I love it. It's technical for me. It's not technical for you. And you and I always like, you know, have some beautiful place in between what's going to be the fiber that's going to be like, like will probably be the easiest in and out if you know what I mean. I know what you mean. So.

07:49
It's interesting, if you are constipated, my favorite fiber picks would be things like... If you're constipated, what's your favorite fiber? Okay, well it would have to be kiwifruit. Oh, really? It's been studied. Yeah. So we've got this product called Kiwi Crush here in New Zealand, which I'm pretty sure is... I might be wrong, but I'm pretty sure it's just frozen kiwifruit chunks or quite similar. Okay. I'm here for that. Sign me up. Okay.

08:18
I know you do not have to ask me twice. We do not. I wish I lived in New Zealand. We don't have this, but I'm going to go ahead anyways and get kiwi. Actually I'm so weird. I like to eat the skin on the kiwi. So that's why you get your insoluble fiber with your soluble fiber. Look at that. Boom, boom. We are running. I love it. Okay. So that's kiwi. It's actually, it's a bit of something to do with an enzyme in kiwi fruit that makes it really favorable for constipation. Which I know is off our.

08:46
conversation around fiber, but it's just worth knowing. But berries, like raspberries, are high in fiber. Okay. So that's a really good one. Kiwi's, raspberries, maybe like three more. In and out. Chia. Chia, okay. Yeah, chia is a source of fat and fiber. What's the best way to get to do chia? To do like chia pudding? Like to take like pudding or just some scoops of chia and throw it into a freaking smoothie? Okay, just that simple people. Don't make it harder than it needs to be.

09:16
Exactly. Chia, raspberries, kiwi, maybe a four. I like legumes, like you say, the refried beans, the black beans, things like that. Okay, good. Delicious. I like it when you say legumes. Say it again. Lentils, legumes, you know, the drill. I just, I'm always kind of thinking about that. And I think that most, I don't, maybe we were talking about, you know, a discussion we were listening to or a podcast we were never listening to. But.

09:45
She, one of the doctors on the podcast was saying that, you know, women just are significantly under eating fiber, probably because in their quest to maintain protein, it's hard. You know, like protein doesn't typically have a lot of fiber, right? It's a good, good for you, but they're not, it's not high fiber necessarily, right? Yeah, that's true. And then also, Jess, if you think about it, like, you get a lot of, like, if you're eating a lot of salad greens, that's got some fiber. It's not actually got as much fiber as what...

10:13
I always thought it did whenever I'm like sitting there like Peter Rabbit I'm always thinking it's more than it is but I guess not as much. Rolled oats are good. They've also got They've got a type of It helped they also help reduce cholesterol as well due to I'm gonna say beta-glucans, but I bet you I'll be Corrected on that because this is literally off the top of my head. So I have no idea whether that's it I do not have a list in front of me. It's okay. It makes me want to make more raisin cookies this weekend

10:42
Oh, that makes me want to have like, um, overnight oats. You could have overnight oats, scoop your protein in with oats and chia, put kiwifruit on top. Okay, so quickly for that recipe that is overnight oats, super simple, is half a cup of oats. Half a cup of oats. Yep. Seal-cut oats. Then you might put a scoop of protein. Okay. And then put a, like say 15 grams of chia. Okay. And then you would put...

11:11
almond milk. And then you would put your almond milk. And then actually I'd put some flaxseed in there too, like just ground flax. Also really good for constipation too, right? Yes, yes. My dad used to get this cereal when I was little. You probably never even heard of it. It's called Uncle Sam's cereal. Oh yeah. You heard of this?

11:36
Anyways, it's hilarious. And the box used to advertise itself as a natural laxative. I remember as a kid just being like, so weird, you know, but he always bought this and brought it home. And it was like the last thing. I just wanted to be a normal kid getting honey nut Cheerios. And my dad got, you know, like Uncle Sam's natural laxative cereal. Actually, you could also put some psyllium husk in there. That is- Okay. That's the home run hit. Psyllium husk.

12:05
share some insightful science here. That seven grams of psyllium in 700 mL of water was what they used to help show that to help bulk up the stool, draw water into the bowel, because that's what you want to do to be able to move things through. Oh my God. That's what it is. So when I get psyllium husk, where what section of a like

12:35
Whole Foods would I find that it supplements? Yeah, it could be in the supplemental section or it's in the baking section I've seen it in, which sounds kind of random. Okay, okay. So psyllium husk people, you've heard it here first. That is really probably your big, your big home run fiber hit right there. It could be, but I think what we need to do is also, if someone is constipated.

13:00
and they massively up their fiber without upping their water or their electrolytes. They're just gonna, what they're gonna do is like to start building up and building up. I know. And it'll slow down gastric emptying by a lot. So we want to make sure that that doesn't happen. And the other thing which I would be remiss if I didn't add Jess is that some people don't do well on fiber. Like so...

13:23
For the majority of the population we have these fiber goals we really want to hit. It's so good for your gut microbiome, for the health of your digestive system, et cetera. But if you've got any sort of inflammatory bowel disease, fiber is not your friend. Oh God. Cut all fiber. That's carnivore. That's what you want, honestly. And I know. And isn't this the problem with nutrition? How do you know if you're on that side of the track? So with inflammatory bowel, like you will be set off with any sort of fibery,

13:53
fiber rich food or seeds and nuts and things like that, like you will absolutely know it. And, and, and I, you know what? I think this is the problem. Like there are these things which we know to be healthy in context. And no wonder people are confused because you've got so many people have resolved their health issues with a zero fiber diet. But then other people really need to up their fiber because they've lacked it for so long and that's unhealthy for their digestive system.

14:22
Hmm. You're right. I think that I just want people to listen to their bodies, but I also want them to take into account that it's an important piece of this complex puzzle of health. It is. And actually, when you and I were talking off the air and we were just sort of talking about hormones and whatnot, I think it's also really important to...

14:50
talk about, or just at least mention fibers impact on hormone clearance as well. So fiber is really important to help sort of like bind estrogen, which too high estrogen, particularly during perimenopause is problematic and remove it from the system. So fiber has a way of kind of cleaning the house, no pun intended. Like it allows to like make sure that the, you know, again, I'm speaking in.

15:20
layman terms, but it's like balances the estrogen. Yeah, it can definitely help. And there is something, you'll see it a few times, you'll see it on the internet actually. I haven't seen it lately, but it was doing the rounds maybe a year or so ago that a carrot is really important for estrogen detox. But in fact, when it came down to it, it was the fiber. So in fact, another great source of fiber are carrots.

15:47
But it's not the carrot, it's the fiber that helps remove the estrogen. This is so great. I mean, who would have ever, this is like one of my favorite podcast episodes of you, everything you wanted to know about fiber and everything you never even thought about, about fiber, but I hope that everybody walks away and maybe just does one thing and that's, and that's making

16:16
Overnight Oats. And what's great is you and I are gonna, we'll jump on after this and we'll do an Instagram live so they can actually go see just that quick recipe for it too. Like, we'll post Overnight Oats onto our Instagram profiles and you guys will have the recipe for that because again, I love a little parting gift and Lola will be able to walk away with like this easy recipe that has, also has psyllium husk. Yeah, my new best friend.

16:42
Yeah, totally. And we will pop in the show notes as well, a link to that live and also the recipes. So that'll be super easy for them. I mean, I love this. I love that you and I can talk about all things matter of our soul and heart and poop and you know, we just want things to move fluidly through your body, my friends. We just care about that. We want you to feel lighter in the world.

17:12
And oh my gosh, I want to keep talking about this actually. Cause I know it's such a good one. See, I know. Well, the good news is we never have to stop. Like we can, this will be, you know, part one of fiber. Maybe, maybe next week we do part two and three. It sounds like there's a lot to continue to like unpack with it, which is always really great. You know? Yeah, you're right. You're right. It's a trip that we just get to keep taking. Yeah, no, I agree with you. And you know, my normal,

17:38
way of operating is to give everyone the information all at once in the most scientific terms possible. But I do, I think I'm quite good at translating science into language people understand. However, you take it to that next level and actually make sure everyone understands it. So, I mean. Well, I like, like, again, you're my favorite person to talk to and geek out about everything. We're so lucky to be such good friends and have all of this, all of the topics of the universe to think about. But yes, I think.

18:07
I think that I like to just give people, you know what I like? I like people to be successful. And I think that, you know, creating a barrier to entry, that's like one thing or two things or three things means guess what? They're going to come back. They're going to come back from the grocery store and they're not going to buy three packs of tortillas like I did today. They're going to just go in there. They're going to buy their recipe. They're going to come back out. They're going to make the recipe and they're going to feel successful. And I think that's great. I want people to feel successful. I totally agree. Amazing. All right, Jess, well, you have a great night.

18:36
See you later.