how to cultivate the wellness mindset and eliminate the victim mentality

 

I need to address this victim mentality, that sneakily seeps into our daily lives. It’s all around us. We’ve been coddled (lol what a word) to accept that things happen to us, not for us. And I’m here to burst that bubble.

After reading Extreme Ownership so many ideas bubbled in my brain and realisations and like “holy fuck yes” and I started to recognise not only in my own life, but those around me, how so many us play the blame game.

If you’re not happy, in any sense, or way or form. That’s your fault. That’s on you. You can’t blame the external, because you’re the only person responsible for being where you are. You don’t like you job, that’s your fault. Not your bosses. You don’t like your relationship, that’s your fault. Not your partners. You entered into it, you set the standard. You don’t like your money situation, that’s your fault. Demand more of yourself to get more money. You don’t like your body, that’s your fault. Not your parents or genetics. You don’t like how you feel, that’s your fault. You're in control of what you put in your body, what you think, and you determine what comes out. And so I feel all these themes interconnect.aka FLIP THAT MINDSET. 


We’re conditioned since we’re kids to accept things just as they are, that we don’t get to control everything, and most of us either get stuck, hit a wall, or just consistently live in a rut. “Same shit different day”. But its like why. Why is it the same shit, different day. Why aren’t you moving forward? Is it because you’re fearful of actually doing something outside your comfort zone, that will disrupt this same shit? Is it because you’re conditioned to just accept and play the victim, that you don’t think you’ll get more? That you cbf? Are you self sabotaging, with things like procrastination? That “nothing’s really bad, its just okay”?. All of these a) scream - VICTIM MENTAILITY & b) TAKE OWNERSHIP. Like wherever you are, however you feel, think, move, behave, or what you believe, is in your control.  


This ownership and realisation, that we’re in control of our health and of our circumstnaces is awesome, so lets stop and shimmy in it and be like YAY.

So if you’ve been acting like a victim, complaining, whingeing, stop for fucks sake. Empower yourself, or utilise books, individuals and movies, and other mediums to empower yourself. Draw power, motivation and inspiration from these places. 

You can get yourself to where you want to be. You can help yourself heal. You need to just believe so, and then execute on the steps to make it come to life.


There’s so many examples of the power of placebo, and this plays out in our lives every day, on differing scales. I feel I just want to tell every single one of you reading, YOU HAVE THE POWER. You have all the goodness and ability and magic inside of you, it’s just about tapping into it and being like “oh yeah”. 

Like as much as environment, genes, activities, habits, definitely, without a doubt, impact our health and whether we thrive or just survive, so does our thoughts. What we think and thus, command of ourselves will come true.

This links into the law of attraction, the power of the subconscious, affirmations, manifestations, and all of those incredible tools we’re able to utilise to thrive. 


Aubrey Marcus said ‘We’ve been told we’re faulty machines” in his podcast (episode 146 of the Aubrey Marcus Podcast). 

For us millennials, we’ve grown up fearful/expecting of disease. We’ve watched our loved ones, get sick, die, survive, relapse, struggle to feel amazing, slaved to pharmaceuticals, or hey maybe some of us have seen the opposite. Thriving loved ones, free from illness or disease, and yet, the media perpetuates the fear of disease, of illness.

This looming cloud that’s destined to catch up to us as we age, that we too are "eventually" going to get sick. And that’s all fucking bullshit.

Yes there’s degrees of hereditary illness’ and diseases, but I’m not talking about this, so I don’t mean to offend anyone. I’m talking about those of us who’se loved ones have been struck down with behaviour related, Western disease – cancer, T2D, obesity, high blood pressure, high trigylicerides, heart disease, stroke etc. 

We’re not destined to get cancer. Like there is zero trace of this idea in my mind, even though my own mum died from a random aggressive brain tumour. Just because she did. Doesn’t mean I’m automatically going to. I'm not a victim to this mentality, thats perpetuted by the media and our victim-rich society.


And so i want to communicate that our thoughts are so damn powerful regarding our wellness. There’s so many studies about the placebo and even the nocebo, (I’ve attached a few tedx talk’s below which go into the placebo effect, and is actually super crazy interesting), and often something a lot of us either don’t give time to believe (whether this is our own disbelief that something as common as thoughts can be so powerful, because that indeed would shift and challenge our entire paradigm and way of thinking. OR / AND because of the way we’ve been marketed and advertised too for so long, that we need to consume, to improve. That taking an external substance or participating in an external act, will indeed improve our health and wellbeing).

So I feel we need to treat our brain, our thoughts, like we treat our physical body. We need to work it, nurture it and respect it.

Feed it with belief, faith, love, reassurance, safety, and g times. Not with fear, inevitability, collapsing to the level of society, in the statistics which are always flashed around - e.g how this generation will live shorter lives than our parents, for the first time in history. But its like, okay says who? If you say so. Sure. But what if we attune our thoughts to a higher standard? That we’re immune to these diseases and western fates? That we’re not one of these statistics? That we’re the outliers. The sneaky excellent thriving millennials, living our best lives, going after our dreams, being of service and changing the world. Like that’s what’s up. And that’s what I want us to be.

Thats the end of my thoughts.


 
 

a millennials guide on how to supplement properly

Lets talk supps!

*this information is for information purposes only. It is not intended to treat, perevent or cure any conditions, nor is intended to constitute advice on which reliance should be placed. Any information in this blog should be discussed with your health care practitioner.

 

Okay so my iHerb order arrived, and I got so excited I legit was like “I NEED TO WRITE A BLOG ABOUT THIS RIGHT NOW” and so here we are, impulsive af.

 

This song has nothing really to do with supplements, but hey I’m obsessed with it currently and I suppose I have wild thoughts about my magnesium? (come to mumma)

 

For the sake of the blog “supplements” in this context, we’re just going to be talking in regards to vitamins and minerals. Think pills and potions (could’ve used Nicki Minaj’s song but nah ha).

 

So, lets jump into it, supplementation is exactly that – supplementing an amazing diet to fix/help nutritional deficiencies. The supplement market is maaassssive, in Australia alone the dietary supplement / complementary medicine market generated 4.7 billion dollars in 2016…  (fun fact pow pow). And like everything, not all supplements are made equal, no no no. So if you’re needing to supplement (for reasons we’ll go into) make sure you’re getting reputable brands, with the right forms of the vitamins / minerals you and your body needs and can absorb, and so you don’t waste moolah / just have fluro pee.

 

As you know, the entire essence of how I educate and consult is that everyone is different, and not everyone needs the same diet, or, supplements. Like I personally have low iron (vegan problems 101), and train heaps, and am always running around, I’m like inspector gadget. So I take an iron supp, a stress-b complex, magnesium and multifood by ATP science daily. And I cycle others on and off depending on what my bodies doing and the time of year, e.g vitamin D during winter.

 

I feel you should only supplement ONCE YOU’VE HAD A BLOOD TEST, and gotten your results and have spoken to your health practitioner (as most doctors suck, it’s a pimped out system and unless you’ve got a long term relationship with your doctor, than they usually just treat you like a stray dog, soz not soz haha).

 

So get your bloods tested, I’ve created an infographic (cute hey) about common signs and symptoms of deficiencies and associated vitamins and minerals. It gets tricky, because sometimes your symptoms might be masking what the actual deficiency is, hence why blood work is the A+ way to suss out what’s going on inside. An example is you might have low energy, is it a low B12, or B6? Or folate? They all mask each other, or are you having shit sleep? Do you need magnesium? Do you have low iron? Is your gut microbiome imbalanced? Is stress eating all your B vitamins and magnesium? (you get the idea). So before you self diagnose and waste your money, let them take yo blood and take your printed out results to your health practitioner (or me) and go from there :)

 

If our results come in, and they’re low then yay we can go about sourcing the correct supplement to help boost us back into the optimal range, in which we then consume a nutrient dense diet to make sure we don’t fall back down. Which is the whole point of supps, like food is #1.

 

LET FOOD BE THY MEDICINE AND MEDICINE BE THY FOOD

– Hippocrates

aka the badass godfather of modern medicine. You want to be consuming your vitamins and mineral aka micronutrients through food, BECAUSE MOTHER NATURE IS WAY BETTER THAN US. Like she’s created all these foods for us to eat to make us healthy and thrive, and then we come along with our synthetic bacteria and test tubes and try to copy her and compress it into a pill. The foods we eat have the perfect ratios, forms, with all the cofactors and everything, hence why I personally, don’t count macro’s. Because what bout your micro’s? ain’t no body counting that and making sure they’re getting their daily intake of folate, zinc, selenium etc from foods, so that their body can utilise dem macros. Anyways, you get the message.  Food rules supreme / FREAM (food rules everything around me? Or tf?)

 

The issue we all need to accept is that due to the way conventional foods been produced, the soils are devoid of the micronutrients, hence the produce we consume is also lacking these nutrients. Like we’re not going to get adequate iron from spinach, you’d have to eat crazy amounts, and then there’s the phytates within spinach that even blocks iron (I know right). The same goes for red meat, to get the amount of iron we’re recommended RDI: 18mg, we’d need to eat 500g of meat every day… which is so unsustainable and unhealthy (shout out to Dr Libby Weaver @drlibby for that fun fact). So hence why we need to assess which supplements are ideal for us to obtain optimum health.

 

If you’re eating a broad, rainbow like diet of mostly plants foods, then your key nutrients will be taken care of, again, organic/local produce that’s obtained utilising sustainable farming methods is ideal. And I know organic's more expensive, but here’s the key thing: consumers hold the power. The more we buy and support local farmers and organic farmers who are utilising sustainable farming methods, the more mainstream it will become, governments will subsidise the cost of organic sustainable farming methods (naively & ideally), and the lower the price will go. And then ideally in my perfect world, we all eat organic like we used to, and it’s the only way, because no one wants to consume pesticides or fungicides or nutrient poor foods, or give that to their children. As long as we all try, like Frank Ocean says, to make better, more informed food choices, us as the consumers are able to bring about change to better the globe and our health.  

 

So lets be smart with supplementation, it’s a tool to help you, not like a reliable source of nutrients. Common reasons for deficiencies and the need for supplementation will include; inadequate diet (low in fresh veggies and fruits, high in processed foods), periods of stress/chronic stress; zap your B vitamins and magnesium, high volumes of training, eating styles; vegan, vegetarian, keto, genetic polymorphisms e.g MTHFR gene (a legit gene), being pregnant, when we’re sick or recovering, and legit a bunch of others.

 

So supplements also have different forms, and depending on their forms they can go down different pathways and be utilised by the body in different systems. Also, not all forms are bioavailable in the body, meaning you will literally just pee it out as it’s not effective at binding to its receptor in the bod.

GOOD’ly absorbed forms:

·      ascorbates

·      citrates

·      fumurates

·      glycinates

·      malates

·      picolinates

·      tartrates

POORLY absorbed forms:

·      oxides

·      carbonates

·      sulfates

·      phosphates (except when in a coenzyme form)

OK’ly absorbed forms: 

·      aminoates

·      chelates

·      gluconates

 

 

 

 

Here’s some common key micronutrients and associated symptoms of deficiencies & some cool boosters (snaps for me and my infographic)

 

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Back to supps, I personally use Thorne and ATP Science’s Multifood, Bioceuticals, Orthoplex, Metagenics, NowFoods, and yeah!

 

So moral of the story is; food #1, if you think you might have a deficiency / low stores; get a blood test, get your results, work with your health practitioner and supplement effectively

 

- E x 

 

does stress make us fat?

*this information is for information purposes only. It is not intended to treat, perevent or cure any conditions, nor is intended to constitute advice on which reliance should be placed. Any information in this blog should be discussed with your health care practitioner.

the answer is yes.

STRESS & STUBBORN FAT ARE BEST BUDS


So if you follow me on insta, a few days (its not been a week coz I was slow on the come up haha) ago, you’d seen my post that we chucked on Culture King’s Melb’s snap and my little vultnerablity moment of me tearing myself down. And then I was like “omg eliza, you stressing about stressing about looking fat, is making you fat”.

 

When something potentially stressful pops into my life, I legit always think and then say “naah, its not worth the cortisol” and then don’t stress about it, because is it worth the inflammation, its gonna be a no from me.  So when I posted that piccy, I realised I was being self conscious about my tummy, and guess which hormone loves to store fat there; yep CORTISOL. It was like a double-edged sword. Stressing about stressing about having tummy fat, just keeps my tummy fat there. So I was like damn, lets write about this. And oestrogen, and a lil bit of testosterone, and plateu’s and fat.

 

So when we’re talking about fat, we’re dividing it into subcutaneous, in an easy way to remember is our bodies sink, it just stores shit and visceral, is metabolically active

 

If you haven’t heard of the dangers of visceral fat, then you’ve been living under a rock (crack rock), but nah visceral fat is the metabolically and hormonally active fat that is positioned around our vital organs; heart, liver, stomach, all those things we cant live without. Before I dis visceral fat, we actually need it to survive. Brown fat, chews up energy and produces heat, it keeps us warm.

 

But visceral fat is also sneaky, because its not just a storage sink like subcutaneous (that juiciness good good), its like hi hello, im real, I can release hormones, like estrogen that deposit and get stuck and have a party with me and guess what, we’re hard to get rid of. Or it can be like hey hello I cause inflammatory compounds to get released and create a perpetuating cycle of metabolic disease and inflammation, like T2D, and obesity.

 

That’s visceral fat. That’s what, when we start exercising gets targeted first; which is amazing. Its saving our lives, and also why we don’t notice “results” or changes until training for a while, because our bodies chewing up and sweating out (or rather breathing out) our visceral fat, making us happier and healthier.

 

*fun way to measure your visceral fat without a scan, if you lie down on your back, and your tummy doesn’t flatten and you’ve got a like semi circle bulge asif ya bloated, then ding ding ding viscerals there, and lets work together to get that melted).

 

OKAY so back to cortisol & belly fat. I’ma break it down into 3 key compartments;

1.     Emotional stress

2.    Everyday stress

3.    Environmental stress

 

When we stress about our love life, work life, gym life, family life, friend life, all the live’s, our body sends out stress hormones – cortisol & norepinephrine and we trigger our fight-or-flight response (taking you back to year 10 human bio class). Our heart rate goes up, blood gets shut off to non-life preserving organs / systems e.g digestion, reproduction, we feel alert, our breathing shortens, and we feel like Eminem. This is all g - in a short term scenario, like someone breaks whilst driving suddenly in front of us, BAM, our reflexes kick in, we’re like FULL ON IN FIGHT-OR-FLIGHT, and then ideally in our magical universe, we realise the stress threat is over, and we calm down and our system returns to normal. But hey its 2017, we’ve got emotional stress coming at us in so many forms; our manager and boss’ demanding more of us, customers complaining, fighting with siblings / our boo-thang's, over analysing situations, not being able to break through a plateau (in every aspect of life), and we’re like low-key always stressed, cortisol and NE is like drip drip drip (R Kelly x Dave Chapelle).

Then we’ve got every day stress, traffic, money, foods we eat that trigger a stress response (refined sugar and carbs and trans fat I’m looking at you), man I dunno about you but even my phone going off gives me a mini heart attack sometimes, its like SURPRISE BITCH YOU GOT MAIL.

And then there’s environmental stressors, these sneaky guys we cant really avoid, like pollution, pesticides, herbacides, xenoestrogens in plastic, petrol fumes, fuck whats in our make up, our water, microwaves, its like a never ending horror story haha.

 

And all these stressors keep cortisol on tap, dripping through our adrenals, interfering with weight loss, recovery, sleep, energy, everything. So what do we do?

A) minimise the daily stressors you experience, take time out to breathe, meditate, practice yoga if you into it, do whatever creative artistic, adventurous thing you love to manage the stress

B) cut out the shit that isn’t worth the cortisol aka toxic negative people, change jobs, eat organic, reduce stimulants, do whatever to make you happy and

C) take effective supplements to nurse your adrenals back to optimal health. I LOVE - CORT RX by ATP Science, a good magnesium, and a good B Vitamin complex too.  

 

So if your belly fat is stubborn, or you’ve plateaued, or if you feelin on edge and just know you’re going through a stressful period, implement strategies, take the necessary supplements to just help you manage and decrease that dangerous visceral fat (holla if you want more info/guidance/supps)

 

Next up is oestrogen. Oestrogen is, again, actually crucial for wellbeing, bone density, reproductive health in both guys and gals, sex drive, us developing boobs, all those kinda fun things. But again, just like everything, becomes a problem when our bodies unable to detoxify it effectively from the body (your liver is already doing 54857385475674 things, so we can definitely cut him some slack). When oestrogen isn’t able to be cleared out effectively by our #1 fan the liver, it also accumulates within subcutaneous tissue and is a bitch of a thing – literally. Backs of the arms, love handles, extra juicy thighs for us ladies are the usual landmarks, for guys, backs of arms, breast tissue and also, love handles. You know its oestrogen because it’s cold to touch. It’s not warm, its not metabolically active, it’s just stuck.

 

And before you go blaming soy (which is a phytoestrogen = plant oestrogens, and a wholeeeeeee nother convoluted topic), hol up, plastic, make-up, skin care products, sunscreen, paint, lubricants, insecticides, pesticides, and “the pill” all mimic oestrogen in the body and we call them – xenoestrogens; synthetic oestrogens found in all these random compounds.

 

So we unknowingly (now knowingly) ingest these xenoestrogens into our body, they bind to our receptors and make it even harder for the liver to detox because all of a sudden there’s much more than we ever produced!! What to do?

 

Eat a butt load of the brassica family vegetables; broccoli, brussel sprouts, cabbage, cauliflower, theres so many, magnesium, B vitamins and fibre also, they all aid your liver in phase 2 detoxification which is what we want

 

For guys, same thing. If oestrogen builds up, it negatively impacts your test levels, muscle hypertrophy ability, reproduction, growth, and all the other magical properties of testosterone. With hormones, its all about ratios and balance, which is what we want to get in check. If you’re unsure, you can always get your sex hormones tested and see where your levels are at, and we can go from there. 

 

And now we’re going to bubbi explore why we love testosterone so much, even for women. First of all, fun fact, testosterone is anti-inflammatory and therefore, anti-ageing! WOO! Women make testosterone and then our ovaries convert it to oestrogen, whereas of course men don’t have ovaries so they keep there’s as test.

Testosterone is super great for brain health, anti-aging, stronger muscles meaning we have a higher metabolic rate, exercising also boosts testosterone, and psychologically testosterone is associated with more confidence, certainty and assertiveness. For guys (and women who are looking to build lean muscle), we want to free up bound testosterone, and encourage the release of it, through exercise, effective supps, avoid xenoestrogens, ensure you’re getting adequate zinc, sleep, and good fats in ya diet (coz hormones are made from cholesterol)

 

If we’ve hit a plateau you know its time to switch it up. Diet, exercise, supps, sleep, everything. Assess the key areas that aren’t budging; are they hormone related? Do you need to get your levels checked? How do you feel? And work with your coach / me to address these barriers.

 

ONE LOVE

 

- notorious e.l.i 

References:

Alpha Mars Product Podcast 2017, iTunes, The ATP Project, 5 May 2017, retrieved: 27 July 2017, < https://atpscience.com/podcasts/episode-3-testosterone/>

ATP Science 2017, ‘Estrogen 101’, ATP Science, 23 March 2017, retrieved 1 August 2017, < https://atpscience.com/estrogen-101/>

LaRue, A 2017, Xenoestrogens – What are they? How to avoid them, Women In Balance Institute, retrieved: 27 July 2017, < https://womeninbalance.org/2012/10/26/xenoestrogens-what-are-they-how-to-avoid-them/>

 

10 books every millennial needs to read

Paper as in books. Because i think i'm clever. 

This week i'm divulging my current fave 10 books around just fucking life in general, sprinkled with a lil bit of nutrition, as i've had a lot of people ask me for book recommendations (can't stop won't stop; the bad boy story aka my story about reading books).

10 BOOKS I LOVE, AND WHAT I’VE LEARNT / ADOPTED FROM THEM

 

1.     You are a Badass – Jen Sincero

 

Okay so I’ve literally recommended this book to everyone / sent soooo many people copies to read. I’ve said it before, and ima say it again – this book needs to be engrained within the school curriculum (minus the language but eh, fuck it).

 

My fave key takes away from the book is/are;

The stories we tell ourselves. Its our self-talk, our inner monologue that’s on 24/7, that wires our beliefs, actions and habits. As Napoleon Hill says and Buddha teaches; thoughts are powerful, what you think, you become. And this is so insanely true. If you tell yourself over and over, that you’re not good at ____, you’re bad at ___, you’re always late, you’re forgetful, you’re broke, you’re “okay”, the list is endless; all these negative connotations are on constnant replay and literally rule your life. If you tell yourself you’re not good enough, you believe you’re not good enough, you act like you’re not good enough, you make bad food choices, you don’t create an exercise routine, you date fuck boys and the whole time you’re complaining like “why aren’t I losing weight, why do I always choose shit guys, blah blah blah”. Its like YO WAKE UP, stop telling yourself and telling others these stories, because very time it comes out your mouth, your brain makes a memory, it flex’s that muscle, and you say it over and over, that memory gets stronger and it just consumes you and you don’t even realise you’re doing it.

So watch what you say to yourself. Be aware. Be conscious. And start switching up the stories you tell yourself and others like “I’m gonna end up alone” um no, you just haven’t met anyone who’se awesome enough for you. Da end.

 

So what you think determines what you say, how you feel, what you believe, and your belief’s create your habits, and your habits create your life. Moral of the story is; you become what you envision yourself to be. So feed yourself awesome, loving, bad bitch / thug nigga thoughts and watch your life change.

 

2.     Linchpin – Seth Godin

 

Ah I love Seth Godin. And Linchpin was super insightful and like so many light bulbs went off.

In a nutshell, what I took away is that the entire system / world is structured to make you be a clog in a machine. Just do you 9-5, pay your bills, be content with what is. The school system is structured to spit out copies, based on a pre-written and unchanging curriciulum, one that doesn’t support creative thinking, self-expression and exploration, emotions, one that doesn’t even teach you real life skills that you need, like how to do a tax return, how to change a tyre on a car, how to realise your own purpose, like SHIT WE ACTUALLY NEED. Like we spent so much time putting notes in our classpads about trigonometry formulas, like SERIOUSLY, HOW DOES THAT EVEN HELP US.

 

Anyways, not only that, the school system hasn’t changed much in last like 100 years, its not preparing the next generation for our current and the future, like why isn’t VR (virtual reality) and AR (artificial reality) being incorporated into schools? Why aren’t we learning about the importance of nutrition in preventing and reversing cancer and disease? But this book just made you realise how society is created and controlled, to keep you being a good cog in the machine. Yet what Seth hammers into you amazingly, is that youre special. Youre creativity – that is what is unique. That is all that matters. You. Your ideas, thoguhts, your art – whether it be traditional forms of art; music, dance, illustration etc, or other forms of art; like Tony Robbins ability to touch and change so many peoples lives through his art of empathy and connection. Its that art, that creativity, that part of you that you KNOW is in there, that maybe you’ve dabbled in, or felt it spring to life when you did something, its that magic that you need to grab, amplify and share that art, that magic with the world. For yourself and for all of the human race. E.g Elon Musk.

 

3.     Daring Greatly – Brene Brown

 

This one I’m kind of cheating with as I just started it but GAD DAMN, IM ALREADY SO OBSESSED, MIND BLOWN AND IN LOVE with this book!!!! So far, its all about vulnerability – and how being vulnerable is the key to actually living life. How we exist in a society and community that focuses on lack of, of comparison, of how emotions are weakness, yet hello emotions are what makes life have purpose. And that its connection, human connectedness that gives us purpose.

Vulnerability is both insanely terrifying, but also achingly necessary. Its being allowed to be seen, to be your true self, to do things that scare the shit out of you, that make you vulernable, that make that lizard brain go – no no no, back into your comfort zone you go, its those moments, that require courage and faith that fill you with so much pride and love. Whether its asking someone you find attractive for their number, or telling your parents you’re depressed, or gay or telling your partner what you want in bed, hell telling someone you love them, that’s vulnerability; but on the other side of that; is the magic. Is the freedom, the burst of emotion, the contentment the good shit. So don’t confuse vulnerability with being weak, it’s the opposite, its courage. It strengthens the sense of self, and grows you as a person. Be vulnerable, allow yourself to be seen, don’t let fear of judgement, criticism, people laughing at you or belittling you, or even hurting you hold you back, what you gain is always outweighs that safety you feel.

 

4.     Mindset – Dr. Carol Dweck

 

This one's a real goodie, and sets the foundation for creating a growth mindset, rather than a fixed mindset. In a nutshell, I took away so much goodness form this. Carol guides you through the studies and the research shes done, about how people attain either a fixed mindset – I’m good at, im bad at, its either black or white, and they don’t tend to try to improve or change it. They feel they’re born with a certain amount of skills and ability, and that’s kinda it. Whereas individuals with the growth mindset, believe you can cultivate any skill you want, and that youre always able to improve and grow. Makes sense. And then you kind of reflect it onto you and your life and you’re like damn, I can literally improve in any skill I want, the book essentially embodies Tim Ferris and how we shows you, you can do anything if you put in work.

Moral of the story is; stop limiting your capabilities and realise because of brain plasticity and being human is awesome, we can train and teach ourselves to become better and amazing at anything and everything. E.g Michael Jordan's story, its like natural talent only gets you to a point, and then its up to you to go higher

 

5.     How Rich People Think – Steven Siebold

 

This ones a goodie for deconstruscting and rebuilding our mindset around money, and whats been engrained in us since we were kids by our parents. Its set out in a like contrast type way, like a situations given, and then how normal people react, and then how rich people react. Its also important to note although we always associate rich with financial prosperity, boi you can be rich in a pleather of ways, rich in health, rich in happiness, rich in vitality, rich in energy, rich in love, ALL THE RICH! But as we know, money gives us opportunities, it provides freedom, security, the ability to help others, to change the world for the better. Money isn’t the enemy.

 

He also goes through and debunks the typical associations about rich people, that they’re selfish, evil, greedy, but its like nuh uh, money just makes you more of the person you are, it just reveals your true self. Like is Oprah selfish, greedy or evil?!?! Nuh uh, she rich as hell and is like the nicest person ever, its just lame bitches who ruin the idea of being financially rich for everyone else. It just shifts your way of thinking about money, and how rich people are actually awesome, they’re the one’s who’ve made our world better, enabled us to live safer, longer lives, happier, healthier, they had the killer ideas that solved our problems and that’s way they’re rich, and they worked fucking hard. Lazy people ain’t rich, and its lazy people who bitch about rich people. (I felt like Big Boi and the Millionaire verse just then haha).

 

6.     0-1 – Peter Thiel

 

So Peter co-invented Paypal. Yep. He did that. 0-1 is super cool, its all about creating something NEW so solve a problem, rather than just regurgitating the same things but in your own way and trying to sell it as different. Its like bruh, it’s the same teeth whitening ingredients just over and over and over again. The guys who did it first, they’re the 0-1 niggas. The rest are just copy cats jumping on a bandwagon, aka going from 1-2, just adding a new feature, new update, new sumin but its still the same product. Peter encourages you to think massively outside the box, like what problem can you solve that’s not invented yet? Whether it’s a tangible object, or a service, what can you give to people that’s not out there yet?

 

Like that’s what I aim to do. I want to be/am this authentic, millennial, science-nerd, biddie preaching plant based nutrition, self-love, and be a dope life coach and just help everyone be the best versions of themselves, so that those people can be the 0-1 people, so they can change the world, I want to be a vehicle for that. I also want to just live my life being my authentic self 100% and inspire others by just being me, like when I first started I wanted to write blogs, and launch my nutrition and life coaching business I battled with whether I be like a proper science dry milk-arrowroot biscuit type person, and then I wrote a few and was like UGH THIS IS KILLING ME. Because I thought I needed to be a “proper” nutritionist / educator, and then I just totally wrote like myself and I’m like YAS and then everyone’s like giggling with me because I talk like the real 23 year old crazy gal I am. Plus I’m goanna invent some other cool shit along the way, that’s new, that’s 0-1. And you are going to too. So get around it. Write lists of problems you cant find solutions for, and then solve that shit. VOILA. 0-1. Pow pow.

 

7.     Do Cool Shit – Miki Agarawl

 

I totally loved this book and Miki, ah such a babe! I DM’d her (I think I DM like every author I love and tell them I love them) and we had a convo that was like “NO YOU’RE AMAZING, NO YOU’RE AMAZING”. Anyways, this book is super great. It has similar features as I feel most of these books do, its like a growing mountain of self-confidence, self-esteem, growth and just pulling you out of the matrix in the words of epic legend Tom Bilyeu (you can thank me later).

 

She invented, like what Peter teaches, the first gluten & dairy free pizzeria in New York, and tells her story. She also created fucking period proof undies?!?! and also totally helped solve a massive hygiene and sanitation issue for women in third world countries at the same time. LIKE CMON, THAT IS FUCKING COOL, boys even you cant deny that’s awesome. Anyways, I got a bit off topic. Its like Miki talks to you throughout the entire book, and her stories super motivational and just makes you wanna do cool shit with your life, and not be a cog in the machine, aka be a Linchpin. She also gives you heaps of resources and ideas of how to get your idea up and running, although it’s American you can totally Google the Australian equivalent and figure it out. I took away just following what I fucking love to do, and not feel like I cant live my life the way I want. Like I don’t have to work for anyone else, I don’t have to do anything. I can do cool shit. And if I work hard, I can make that an empire, and live a dope af life. And you can too. DO COOL SHIT, don’t be boring. Make up your own rules, your own life and go and do whatever you love to do and help people in the process.

 

8.     Sleep Smarter – Shawn Stevenson

 

I’m such a science nerd, and I totally resonate with Shawn his podcasts are super fun (The Model Health Show), and he just gives you the good science facts but like in his way, and him next to Arianna Huffington (I also will read her book) are sleep experts. The book breaks down the vital importance of sleep, and how our society celebrates sleep-deprivation, like it somehow means you work hard, like you’re a martyr for your work/the “hustle”, its meant to be worn as a badge of honour and something to brag about, but Shawn laces you with the science and research to be like UM DUDE, sleep is where all the magic happens. Its where our memories solidify from short term to long term, aka pulling all nighters – is actually detrimental, rather than beneficial, where our brain cleans away toxic build up and wastes.  Aka protecting us from Alzheimer’s and dementia, growth hormones released when we sleep aka building muscle and repairing our systems so we can function at our optimal, weight loss happens when we sleep and we could go on and on about how important sleep is, which is what Shawn does.

 

He also gives some killer tips, hacks and recommendations for ways to improve the sleep we do get, and how blue light fucks with our hormones and sleep cycles, and we know our hormones essentially control like everything in our bodies. Shawn’s awesome, the books awesome, sleeps awesome.

 

9.     Proteinaholic – Dr Garth Davis

 

I’ve had heaps of gorgeous peeps ask me about which books I recommend in regards to educating themselves about plants / whole foods / going vegetarian / vegan / and just food in general, and Proteinaholic would be one of them.

 

Garth breaks down the science (also a very sciencey book) and presents the research about how the meat and dairy industry, predominantly America and then the rest of the world kinda followed, tricked all of us into thinking that we need copious amounts of protein in order to live longer, be leaner, be healthy etc etc. Like yes, protein is awesome, yes it is the boss macronutrient and is like so special our body loves it and always wants to hold onto it, and yes, you should eat a protein adequate diet that’s suitable to your needs / goals, however, this doesn’t equal meat being the star of our plate, meal after meal, week after week, and its this pattern of eating that’s caused the high rates of CVD, cancer, stroke, obesity, and just all the Western diseases we see. He also talks about how high-protein diets like Atkins and shit where you eat a shit load of bacon and meat is super detrimental to your body, as meats acidic and pro-inflammatory.

 

It was interesting for me to read, and kind of revolutionised the way I thought about protein, in that even when I was transitioning to plant based, its always like “where do I get my protein?” “will I be able to build / keep muscle?” and then Garth’s like unless you’re living in poverty stricken countries, you’re not gonna be protein deficient. There’s protein in plants, its just not as much as meat, hence why you eat a lot of different veggies and fun superfoods.  He also, like im about to say in Whole, that everything’s always so reductionist – in that we focus on macro nutrients, like just protein, and its protein that’s the star, and its like bruh you need all the other micronutrients and co-enzymes to break it down and utilise the protein. Moral of the story is; eat lots of plants, little bit of protein and you’ll thrive.

 

10. Whole – Colin Campbell

 

Colin also co-wrote with his dad (cute hey) The China Study; which is another great nutrition based novel that tracks the prevalence and creation of Western diseases; cardiovascular disease, stroke and cancer, even things like Alzheimer’s, ADHD, depression, anxiety (more on that in Grain Brain and Spark*), and how its all linked to the over consumption of animal and processed foods.

Whole hammers home the need to step away from reductionist ways of thinking and educating practitioners and people on nutrition and the body. Like we’re taught about the muscle cell, and then we’re taught about the immune system, and then we’re focusing on our macronutrients, instead of realising the body works in a wholistic way, it’s a whole system, physically, mentally, emotionally, spiritually, psychologically, we are one giant system, and its silly that the entire biomedical model is created off “experts”, you go see a neurologist, a dermatologist, a gynaecologist, a nephrologist, a cardiologist, all these people specialise in one system, one part of the body, and 9/10 are not taught/ are completely unaware that all systems impact each other, and its just a massive money scheme (hence why seeing a holistic practitioner rocks, they look at the entire picture). It’s also super sciencey, and is a bit dry if you’re not into biology and molecular pathways, but its cool because you realise the body is a whole, same with food and nutrients, its not just protein, carbs and fats, its not just IIFYM, its not just keto, its like where are your micronutrients, your trace minerals, your bubbi building blocks, we need to stop focusing on individual nutrients and praising them like protein, and realise we need a lil bit o errythang.

 

 

*Spark by John J Ratey,

which is all about exercise and its scientific evidence for curing depression, anxiety, ADHD, improving focus, cognition, longevity and how exercise protects our brain.

Grain Brain by Dr David Perlmutter,

gives you HEAPS of research, evidence and graphs about the inflammatory link with grains, refined carbohydrates and its aggregation of so many autoimmune and other disorders/diseases. 
(these are also great reads bout nutrition and its impact on health)

LOVE NOTORIOUS ELI

the link between grains and inflammation

 

*this information is for information purposes only. It is not intended to treat, perevent or cure any conditions, nor is intended to constitute advice on which reliance should be placed. Any information in this blog should be discussed with your health care practitioner.

 

Now I wouldn’t be me if I didn’t get a lil nasty – Trey Songz / me bout grains right now haha

 

Sooooo this epi (I’m calling it an epi because I feel like I just talk in these blogs haha and I like to abbreviate everything), we’re going to be talking about the inflammatory effect of the consumption of grains. e.g headaches, migraines, brain fog, fatigue, ADHD, anxiety, depression, digestive disturbances, autoimmune disease, food allergies, IBS and ulcerative colitis.

 

So, in a nutshell, as we’ve talked about, inflammation is the primary root of all disease, ageing and pain. So obviously avoiding / reducing inflammation is the key to living forever, but nah in all seriousness we have complete control over how we live our lives, whether that’s in pain or not.

 

Grains are these cute little packages, wrapped up in their coat, unable to be penetrated by nature. And then we came along with our fire and our water and were like OPEN SESAME!

 

It’s because of their structure that grains cause a low-grade inflammatory response, because like all species they’re equipped with mechanisms to survive.

 

It’s these protective compounds called lectins, that are indigestible by humans.  Lectins not only trigger inflammation, allergic reactions and intestinal permeability aka leaky gut, but also strip away the protective mucus that lines our gut, making us susceptible to bacteria invasion (yikes).

 

Leaky gut causes gaps to form between the epithelial cells in our gut, which allows toxins, wastes, bacteria and other substances to leak out of our gut and into the blood stream. 

 

It's this perpetuating cycle of inflammation and a heightened immune response, that drains our bodies resources, leaving us vulnerable to other problems and health issues, such as IBS, digestive disturbances, thyroid imbalances, psoriasis, eczema, ADHD, depression and anxiety,  and is heavily linked to autoimmune diseases and allergies.

 

 (*side note, numerous populations have and still do THRIVE off grains, and live amazingly long lives, but its these individuals within these blue zones that also live an extremely active, minimily stressful, blissful life, it’s not one thing is bad/good, it’s the accumulation of a broad spectrum of everything and numerous factors that cause auto-immune and inflammatory responses to grains).

 

If we blindly followed the Australian Dietary Guidelines/Guide to Health Eating, in which they recommend 6-7 SERVES OF GRAINS A DAY, AKA GRAINS ARE OUR #1 FOOD GROUP AND FUEL SOURCE, then its easy to see how a constant consumption of grains, day in, day out, is gonna fuck shit up and wreak havoc and inflammation.

 

Screen Shot 2017-06-20 at 1.52.32 pm.png

 

 

When we’re in a chronic low-grade inflammatory response it just sets us up for all kinds of issues as I’ve mentioned, and creates an inflammatory response in the nervous system. Because our immune systems in a heightened active state, along with the gut-brain connection aka the HPA axis aka the vagus nerve, increasing oxidative stress and neuroinflammation, it contributes and aggravates headaches and migraines

 

Inflammation also triggers the stress response, which means cortisol floods our system. Cortisol down regulates the release of our neurotransmitter; GABA, which is like the soothing aloe vera gel when we’re sunburnt, but in our brain. It calms us down, and blocks the over excitation of our neurons (nerve cells). Anxiety, depression and ADHD are all scientifically linked to an imbalance of GABA (as well as dopamine in our brains).

 

It gets tricky though, because its like “if you soak and sprout grains it removes the phytates (anti-nutrient proteins*) and is easier to digest”, and this is true, but realistically are we going to soak and sprout our grains before we cook them? I’m gonna say no (if you do, hats off to you madam/sir).

 

And then there’s the families of grains, like our whole grains – we talking brown rice, oats, burghul, rye, freekah, cous cous, whole wheat (wheats fucked, avoid that shit like the plague, like dead set, if you feel like shit, in anyway, like mentally, physically, fatigued, anxious, brain fog, lethargic, just cut out wheat and watch yourself go from 0-100 real quick, and then tell me so we can hi-5)

 

We’re told that grains are a good source of B vitamins, but if you’re unable to absorb the B vitamins because of their irritable factors, then what’s the point? We’re able to get all the vitamins and minerals in grains, from other wholefood sources.

 

It’s also interesting that whole grains are presented as more nutritious because they contain the fibre which slows down the release of insulin and glucose within the blood, but its actually the bran – the whole grain part, that contains most of these anti-nutrients that aggravate the gut lining, causing permeability and inflammation. Not only that, but also the way grains are milled in our era destroys a lot of the nutrients that would normally exist within them. Additionally, the use of hybridized grains, in which 1 type of seed is predominantly grown.

 

 

Then there’s refined grains – like your white rices, wheat, and all the refined flours that exist in most/all baked goods. Refined grains I don’t think have any place in a diet, whole grains I get, and pseudo grains -  quinoa, aramanth, buckwheat, wild rice and teff, I feel are the best option. When consuming your pseudo/whole grains, treat it as a condiment, rather than the star of the dish, a lil sumin sumin on the side.

 

But hey I’d just remove/down size grains from your diet even for a small period of time, and see how you feel. And remember you can get all the B's, vitamins, minerals, and carbs you need from ya starchy veggies, potatoes and sweet potatoes.

 

Not everyone is as susceptible to the damaging properties and effects of grains, and grains aren’t evil, its all about educating yourself and seeing the links between foods and optimum health, and just becoming aware of how your body is and what makes you thrive and feel magical 24/7. 

 

Tell me what you eat, and I’ll tell you who you are

-       Anthlem Brillat-Savarin

 

E x

 

Aman, T 2014, The Omni Diet, Griffin Publishing, California. 

Perlmutter, D & Loberg, K 2013, Grain Brain: The Surprising Truth about Wheat, Carbs, and Sugar–Your Brain’s Silent Killers, Little Brown and Publisher, New York. 

 

 

why sleep is sexy (and productive)

*this information is for information purposes only. It is not intended to treat, perevent or cure any conditions, nor is intended to constitute advice on which reliance should be placed. Any information in this blog should be discussed with your health care practitioner.

 

 

I secretly have been waiting to talk about sleep for so long, like I love bedtime. I honestly smile and say “yay” when I get into bed, legit. Like I was ALWAYS that person at a group sleepover who went to sleep first and early, which wasn’t cool, and pretty sure I’ve defs had a few dicks drawn on my face in my lifetime.  But zero regrets.

 

Sleep is so awesome and a lot of us act like its some unimportant, nuisance, like “ugh bedtime". Maybe this is because it’s a passive process and we feel it doesn’t matter because we don’t have to put effort in for it, like we do exercise and our nutrition. But hey, guess what, we do.

 

Like first of all, sleep is so cool it has its own outfit dedicated to it. Like pajamas are dope.

 

Secondly you friggen have cool dreams and wake up feeling awesome because you went on a magical journey into your subconscious. Its like a crazy movie plays in your head, and that alone is awesome.

 

Thirdly, you grow when you’re asleep, sleep is anabolic (building up),

and process all the information from that day. Like cmon, you cant do that when you’re awake, it’s the missing link to being a triple threat. 

 

Depriving yourself of sleep is legit a form of torture, and puts you on the path for T2D (type 2 diabetes), insulin resistance, weight gain, decreased cognitive function, poor memory, decreased efficiency, and ain’t none of that going to get us to be our most amazing selves.

 

OKAY SO

 

When we sleep, we release human growth hormone (GH) – and yep, you guessed it this legends involved in the growth of our muscles, bones, brain, tissues, everything, hence why babies sleep so much, coz they growwwinnnggggg.

 

When we’re training, our growth happens when we’re sleeping, and exercise promotes more restorative sleep thanks to its hormetic effects. GH is produced during sleep and peaks at 11pm, and continues till around 2am. so if you’re working hard, pumping/stretching/running/cycling/whatever it out and wanting to maximise your results, try get in that key growth period of sleep. 

 

Information and memory processing also goes down during sleep,

allowing us to literally be smarter, remember more, and integrate our day into our subconscious, and thus, us.

Sleep allows us to become who we are - all our actions, everything we heard, saw, smelt, that gets stored in our memory bank and builds our existence and awareness.

 

What I think is one of the coolest things about sleep, is that this is when all the toxins, plaque and built up nasties are swept away from our brains.

 

When we sleep, our brain cells shrink, and this allows for the cerebrospinal fluid (my favourite word ever btw), to pass between the cells, and clear out toxins and cell waste that if unable to be cleared, increase “dirty brain” diseases like Alzheimer’s.  

 

Even more interesting/crazy, is when you’re sleep deprived, your lizard brain (amyglada) hacks your ability to make decisions, potentially causing us to do dumb things and regret it, like eating yucky foods that don’t love our body. Its okay, its not you – it’s lack of sleep, go get some.

 

We can’t talk about sleep and not talk about sex. But before we get to that, we have to back it up (lol) and talk about melatonin. Melatonin is our “get good sleep” hormone (in the wise words of the legend @shawnmodel). Melatonin naturally starts secreting around 9pm, and is linked to the rising and setting of the sun aka our circadian rhythm. What does this mean? We’re genetically wired to go to sleep when it gets dark, like we ain’t owls.

 

(HACK: as it gets darker outside, turn more lights off, dim your environment, and allow your body to sync up to your natural circadian rhythm).

 

And the precursor to melatonin? Serotonin. Yep, our beloved happy hormone, and also totally why an orgasm sends you straight to sleep (fun fact #1). Moral of the story, which one of ya’ll is going home with Trigga? Haha but nah, sleep and sex are besties, and it’s all about quality sleep not quantity. There’s no magic number for hours of sleep, (but hey lets aim for 6-8), as each individual is different, but listen to your body and indulge in an early night if you’re body is telling you yes, like R Kelly.

 

So we know melatonin is the good guy, then cortisol gets the role of being the bad guy, but hey we need this bad boy. he’s the one who wakes us up in the morning, gives us that burst of energy to get out of bed and begin the day.

If this burst doesn’t sound familiar, then you my friend, are tired and wired. Chronic exposure to stress throughout the day sees cortisol constantly released, increasing risk for adrenal fatigue, burn out and poor sleep (not to mention the inflammatory cascade stress causes…).

 

(HACK: if you have difficulty getting up in the morning, jump on some adrenal-loving-adaptogenic-herb combos like ATP Science CORT RX and deal with the stressors head on)

 

Now we gon talk about electronics.  The blue light that come out of the screens severely disrupt our melatonin release, with studies concluding each exposure delaying melatonin production by 30 minutes (fun fact #2). So those late night movies and IG dips, yeah they’re pushing you falling asleep back and back and back.

 

One app I LOVE for my devices is f.lux – you pop in your location and it reduces the blue light spectrum on your screen and offsets it with orange light depending on when you wake up in the morning, aka it like syncs to your life.

For our phones - sleep cycle is such a goodie. it tracks your sleep patterns and wakes you up when you’re in the lightest sleep stage with this angelic noise – so no more hectic alarm jolting you out of bed and making you grumpy.

iphones also now have a built in “night shift”, with the ability to counteract blue light at your preference.

 

some cool things we can utilise to promote a better sleep;

1.     magnesium oil - magnesium is the ultimate mineral for better sleep, spray and rub it in the places you hold tension, tend to be sore and experience cramps (gals rub this shit on them ovaries of yours during your period, bye bye cramps). Killer brands include Salt Lab & Ancient Minerals.

2.     sleep promoting herbs; kava, lavender, passionflower, zizyphus

3.     mediation / breathing exercises / stretching

 

Creating a sleep habit is just as important as exercise and diet for key progression and happiness. We work up a sweat, fuel our bodies with the most nutrient dense foods, yet fail to treat ourselves to sleep – which is where allllll the magic happens, happy sleeping babies.

x E


- Stevenson, S 2014, Sleep Smarter, Model House Publishing

 

8 energy boosting foods

*this information is for information purposes only. It is not intended to treat, perevent or cure any conditions, nor is intended to constitute advice on which reliance should be placed. Any information in this blog should be discussed with your health care practitioner.

 

Okay so this week we're exploring 8 awesome assimilate-able foods you can add into your life to boost your energy, fight fatigue, support your adrenals and just feel some more 'pezaz' (it kept auto correcting it to pizza, like no haha).

We're going to attack energy from all angles, from boosting brain energy, to enhancing sleep, balancing cortisol, caffeine hacks, adrenal support and thyroid function for cellular energy production

 

Okay, so here we go

#1. SPIRULINA

I'VE BEEN DYING TO TALK ABOUT SPIRULINA, i legit offer it to people like its crack "like oi want some spirulina?" 

BECAUSE ITS SOOOOO DAMN AWESOME and i will dedicate an entire blog post to the super greens because everyone should be taking some kind of supergreen supplement, period. 

okay, so spirulina, its an algae! super rich in omega 3,6 & 9 (remember we need to get our omegas from our food, important for brain function, inflammation, cholesterol, etc), its actually a cool source of protein!! yep, random i know, but it is! (2g protein per 3g serve, which is like 1/2 tsp)

also super high in B12 (energy producing), all the B vitamins actually, which are all involved in stress management and energy production, vitamin K (important for bone health), magnesium (stress buffer), calcium and iron which we need to be able to carry oxygen to our cells.

i love Green Nutritionals Hawaiian Spirulina, do tablets if you're not ballsy enough to pop it in your smoothies and have swamp smoothies on the daily haha

#2. MCT oil

cool so MCT oil = medium chain triglycerides = good fats that is our brains fave source of energy,  with our brain being made up of 60% fat (ding ding hence why "low-fat" is fucking dumb).

MCT oil bypasses digestion and gets straight into your lymph - which is like a super highway that filters toxins and water and all the things.

so MCT oil powers your brain, its like a shimmy shimmy ya for memory, focus, concentration, and can also aid in fat loss - win win 

it's derived from coconut oil, and pop it in smoothies or your coffee or just be a boss and take it from the spoon, it literally just tastes like silky coconut oil haha. Bulletproof's brain octane is my fave brand

#3. MEDICINAL MUSHROOMS

chaga, reishi, cordyceps, lions mane - all those medicinal baddies, portobello you can't sit with us

the medicinal mushrooms are phenomenal for so many reasons, I've been experimenting with them and have noticed MASSIVE changes, especially in regards to fatigue, energy and just overall feeling good.

chaga and cordyceps would be my first two to try when starting out, with Teelixir being my go to, 

chaga is a powerhouse of goodness, its like Kendrick's telling chaga to be humble because its that good. chaga increases power, energy, stamina and the bodies healing processes

cordyceps are a dope addition for not only increasing mental energy, but it also builds physical power and increases sexual vigour 😏

reishi is a king in stress management and protecting us and our immune system. its another awesome adaptogen, helping us to calm our minds, reduce stress and gives our body the ability to boost energy through its functions

a cool thing to mention is also how similar our DNA is to mushrooms, so our body is able to easily identify the nutrients that exist within mushrooms, making them the ultimate partner in crime

#4 MACA

we touched on maca in our first blog post . maca's full of B vitamins - energy producing, its an adaptogen - meaning it allows our body to be able to deal with stress better, and thus not produce so much cortisol - our stress hormone. it also boosts endurance and stamina from its abundance of minerals and vitamins.

#5 MATCHA

aka grounded up green tea leaves! matcha contains caffeine, but unlike coffee beans, they hit different receptors and have a more slow release of the caffeine over time = no hecticness and no crash. it's also super packed with antioxidants and phytonutrients, and can boost your energy in a more loving, long-term subtle way.


it also doesn't have the acidity factor of coffee beans, so it won't cause inflammation or irritability within the gut

#6 CACAO

cacao in relation to energy production comes in two ways. first, cacao actually contains caffeine! so it'll give you a pep that way, secondly, cacao is super high in magnesium, awesome for promoting recovery and rest. not only that, but its also a buffer for stress, aiding our body to deal with it better meaning we're not getting run down freaking out about everything as much.
 

magnesium helps us to get better sleep and better recovery, with studies linking insomnia to magnesium deficiency. moral of the story is: eat cacao

Loving Earth's my #1 for both maca and cacao 

#7 KELP/SEAWEED

we're talking nori, dulse, wakame and kelp. these guys are a rich source of B12 and iodine! Iodine is suuupppeeerrr integral for thyroid functioning - one of the master glands in energy production. having a sluggish metabolism and under-active thyroid will cause fatigue, tiredness, insomnia, feeling sluggish in general.

by consuming kelp and seaweeds, it naturally can boost our thyroid so we're able to regulate our metabolism and utilise our food for energy more effectively.

powersuperfoods do all the seaweeds, sprinkle onto salads/stirfrys, make sushi, pop into some tamari and make a dressing, 

#8 FERMENTED FOODS / PROBIOTICS

we can't not talk about energy without talking about the gut. its the centre of how our body gets energy from the foods we eat. obviously, if you eat shit, you're gonna feel like shit. if you eat alive, real, whole foods, you're going to feel alive and vibrant.

digestion takes up ALOT of energy, and if you're constantly eating heavy, processed, acidic foods, your bodies got to work even harder, use more energy to break it all down. like i know you've experienced a food coma, and I'm guessing when you're coma'd, it wasn't from eating some veggies, its from eating some dense, heavy, processed foods. SEE THE CONNECTION. 

it's important to nurture out bubba microbiomes through eating probiotics, whether thats taking a probiotic supp or consuming ferments like, your kimchi, sauerkrauts, miso, tempeh, tamari, kombucha, keffir, yoghurt, pickled veg, and yeah. 

this along with DRINKING WATER makes sure you're bodies able to break down your food, absorb the nutrients and then poop out all the toxins and other shit in your body, because healthy bowel movements are whats up! being regular = an abundance of energy

AMAZE, so add in any/all of these and notice the difference

- E

do i need to be using a protein powder?

Which whey? Dab way!

 

Okay I’m done haha, so lets get into what’s up with protein powders? Like who should be using one? Which one to use? Why to even use one?


*this information is for information purposes only. It is not intended to treat, perevent or cure any conditions, nor is intended to constitute advice on which reliance should be placed. Any information in this blog should be discussed with your health care practitioner.

 

Protein powder brands seem to be errywhere, with new brands popping up on the reg. With their seductive marketing, aesthetically pleasing instagram ambassadors, and intriguing exotic flavour profiles.

 

Protein powders are an awesome tool for muscle building, enhancing recovery, preventing over eating, enhancing fat loss and ensuring adequate amino acid levels. Our entire DNA is made up of proteins – so we get how important it is to have protein.

 

If you’re strength training on the reg, do endurance training- actually any kind of training, if you’re a busy mum, do night shift, if you’re time poor, have fussy kids, teenagers who eat shit foods, if you eat shit food – then protein powders can be an awesome addition to a healthy plant based diet to ensure you’re able to thrive and be your badass-DNA-reproducing self.

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Firstly, just a quick few fun facts about whey protein…

-       whey protein is made up of 100’s if not 1000’s of different cows milk…

-       This means you’re getting 100’s of different cows’ hormones, and unless they’re grass-fed, these cows are pumped with antibiotics, hormones, GMO corn and soy, synthetic vitamins and minerals and yep – that gets filtered into your whey protein (YUM!!!....)

-       not only that, but numerous studies have found toxic levels of heavy metals, such as arsenic and cadmium – which are carcinogenic.

-       whey protein is acidic – causing inflammation and calcium leaking from your bones

 

If that doesn’t make you say “yuck” then you're weird, and I’m sure when you’ve smashed back your whey, you’ve experienced anything from – bloating, to gas to digestive distress – and that ain’t sexy, regardless of your poppin’ biceps bruh.

crohns-disease_f_600x250.jpg

 

Certain brands sell “lactose free” to us, adding in lactase – the enzyme that breaks down the milk sugar. Yet lactose levels are still going to be in the whey as it is whey – duh. It’s like ron stahp (Jersey Shore reference soz not soz).

 

OH AND I’m not even going to go into the artificial colours, flavours and sweeteners, like ooo yeah give me some of that corn syrup solids and thickeners 460,415…

 

FYI - Up to 5% of Caucasians and up to 75% of non-Caucasian Australians have intolerances to dairy

 

So now that we’ve realised whey ain’t the way, its time to take back the block in the wise words of Rick Ross.

 

Plant based proteins have been framed as “inferior” to whey in their effectiveness in muscle building. Well guess what, again that’s BS with so much research showing plant protein to be equivalent to whey in improving strength, endurance, 1RM and recovery.

 

No one plant protein carries a complete amino acid profile (except chia), so the most effective plant proteins are the blends – the brown rices, pea, sacha inchi, chia, artichoke, hemp, quinoa, beans, amaranth, millet and a handful more. Most common ones are brown rice & pea, with ancient grain blends also on the scene.

 

A few fun facts about plant based proteins:

-       alkalising in the body

-       easy on digestion

-       contains micronutrients

-       highly bioavailable

 

When choosing your PB protein its crucial to choose – sprouted and fermented blends - this maximises the protein concentration, boosts nutrition and ensures it wont cause digestive upset, as it eliminates the plants phytates and tannins – anti-nutrient properties.

 

It’s also cool to add, that if you’re concerned you’re not getting enough protein in your diet – get your amino acid levels tested. A general rule is that you need 0.75-0.84g/kg body weight each day (max 1g/kg for gainz). So I’m 64kg and I train like a badass, so I’m on the higher spectrum and so I’ll aim for ~53g protein per day (if i were to track my macros)

 

Your body can only absorb and utilise 20-30g of protein at a time, depending on your metabolic rate. The rest is converted to nitrogenous waste and you pee it out. It also takes around 1.5-4 hours for the protein powder to reach the GI tract and be absorbed *insert thumbs up emoji.  

 

Proteins we recommend? I holla’d at my girl @potatoesandpilates for her expertise;

Whether you’re new to the game or an experienced player, check out:

 

-       NutraOrganics Clean/Thriving Protein

-       Bare Blends

-       Prana ON

-       Amazonia: RAW

-       Hemp Foods Australia Hemp Protein

-       Sun Warrior

-       Vega Sport

-       Onnit - Hemp Force

-       NuZest Clean Lean Protein

-       Garden of Life

-       ATP Science NOWAY

 

Start out simple, I 100% recommend doing a super smoothie boosted with plant protein powder every day – here’s 4x simple, easy smoothie recipe ideas to have you doing the crip walk and playing Usher’s “Yeah”.

 

Greens: ¼ avocado, 1 cup spinach, ½ cup rocket/kale, 1 tbsp chia seeds, 1 tbsp flax, 1 scoop plant protein (hemp is awesome in this), 1 tsp cinnamon, 1 tbsp greens powder, ¼ cup almonds. Blitz & top with your fave’s e.g hemp hearts & cacao

 

Berries: 2x ¼ cup blueberries/strawberries/raspberries/blackberries, 1 tbsp chia, 1 tbsp flax, 1 tsp cinnamon, ¼ avocado, small handful cashews, 1 scoop vanilla plant protein powder, 1 cup water or ½ almond/coconut mylk and ½ water. Top with goji berries and coconut.

 

Banana: ½-1 banana, 1 cup spinach, 1 scoop protein powder, ½ cup oats, small handful cashews/macadamias, 1 tbsp maca powder, 1 tsp cinnamon, 1 cup water or ½ almond mylk and ½ water. Blitz & top with seeds, LSA, bee pollen. 

 

Cacao: ½-1 banana, 1 cup spinach/kale, 1 scoop chocolate protein powder, 1 tbsp cacao powder, 1 heaped tbsp peanut butter, 1 tsp cinnamon, 1 tsp lucuma, 1 cup water or ½ almond mylk and ½ water. Blitz, top with cacao nibs.

 

YAY! THE END

- E