why so many millennials aren’t owning their health


So many of us millennials battle with our health, and you wanna know why?

Coz we don’t give a fuck about it.


We also tend to not own our health because we don’t want the responsibility. If we don’t feel good, that’s a sign we didn’t do something good, and we don’t like facing those types of things. We don’t want the expense and time that it takes to work to find a true solution, we’d just rather go see a doctor n take some antibiotics / pill / panadol and continue on our merry way.

 

We tend not to own our health because we don’t even know we have to? We always hear “you’re young, you’ll be fine / you’ll bounce back / you cant complain” yet I know lots of millennial’s suffering and suffocating in not being able to express that and get the help they need.

 

We tend not to own our health because we think it’s not super cool? And we want to be accepted and cool?

 

We tend not to own our health because we’re masters of making excuses, and we like immediacy and easy. That’s our middle names. And I’m the first to admit I prescribe to wanting everything now, meow.


We’ve grown up with everything being of access in an immediate foreseeable future. And so we think our health and wellbeing will be no different. But it ain’t. Like all the good things in life, that we want – success, happiness, love, freedom, security, Drake spooning us to sleep, it takes effort and creating habits that help get us there.

 

And if there’s a trademark of us millennial’s, it’s expecting to get what we want without exerting ourselves for it (but that’s what makes life good, ja feel, that pay off’s like oxygen).


We’re marketed quick fixes, and we always want that.

Whether it’s a “10 day detox”, “8 week shred program”, fat burning powder, 1 giant multivitamin pill, the morning after pill, panadol, antibiotics, lap band surgery, etc etc.

 

Making effort requires us to change, to break from our cycle, our comfort zones, our limiting belief’s that have curated our story. Our identity is our habits, our behaviour. I’ll say that again. Our identity, is our habits, our behaviours. So changing our habits and behaviours, literally challenges and changes our identity, and so we’re like oh krrrppppp and freak out, and tend to jump back into default mode, and thus we don’t actually change, and reap the benefits we know we’re worthy of, want, and can get, but don’t.

 

Stacking on top of this, is also the societal understanding that, changing habits and behaviours impacts our identity, and thus makes us open to judgement, criticism, belittling, resistance, because we’re revealing a new part of ourselves, and that’s vulnerability (BB aka Brene Brown).

Another reason we tend to default to the comfort zone, because the discomfort we feel when we’re changing and growing and evolving and trying new things is like AAAHHHH, and I have a baby secret for ya NO ONE REALLY GIVES A FUCK. SO DO YOU. The people that support you, which may surprise you, are the real peeps ya want in your life, the other fuckers who throw shade or judge you, meh.


So, why else aren’t millennials owning their health?

 

Because we make up excuses and again, these compact into limiting beliefs, which turn into behaviours and habits, which define us and our decisions. Some goodies include “I don’t have time” “I’m busy” “I’m tired” “it’s expensive” “it’s too confusing” “I don’t know where to start” “I don’t care” etc. etc.

 

And we both know these are just fallacies because we don’t have to fail if we don’t try right? Coz hello, we live in the dopest era, like hello iphones, hello internet, hello podcasts, hello audible, hello 23ndme, hello Google, hello free content on social media, hello globalisation, hello Afterpay, hello meal delivery companies, hello blogs and recipes etc etc. We make time for what we value and think is important. and improving our physical health ain't no different.

 

Its just bout carving out feeling bomb as a priority, which is random to know that we don’t give a fuck and it’s not high on our priority list. Which to me, being me, makes no sense, coz if you feel like shit, how can you show up and rock life. YA CANT. Coz you feel shit. So everything will be more effort and less awesome. Like, on all levels. Energy won’t be as good, ya skin won’t be as good, ya mood won’t be as good, confidence, sleep, sex, recovery, ideas, work, study, etc etc.

 

It’s like we think we’re just granted awesome health, which sadly, isn’t the entire case because of the environment and world we live in. All the processed foods, environmental toxins, blue light, dopamine dripping video content and social media, long work hours, night shift, over consumption, heavy metals, globalisation of food, microbiome disruptors, stress, and then the fucking slap in the face life gives us by just existing, takes it toll and we gotta protect our number one asset; our energy.

Because it’s all we got. Our energy and our health is the pillar to living fulfilled and optimising this time we got. Or because of how we’ve grown up, we just get used to feeling sluggish, unmotivated, fatigued, brain fogged, meh, and think this is just “normal” because everyone tells us it is.  So we settle. And think this is as good as it gets. Nuh-uh not on my watch bitches.


I posted on IG the other day, how on my phones a sticky note that said "my #1 goal; to wake people up”. And this is my core purpose and what this and all my blog’s underlying goal is; TO WAKE UP. It may be “normal” in our societal standards, but its not normal on a grand scheme to feel that way. You don’t have to settle for feeling average, you can level your life up on all levels, and nutrition is just one of these levels.


And like, I’ve been there. I’ve settled and was not at all #woke. I never really had any true overarching idea of my purpose, what I wanted to do, who I wanted to be, nutrition was the 6th degree I started (LOL), I went out n drank like erry weekend n a few weekdays haha, I’d just chill hungover eating macca’s, blocks of cadbury, whatever, I didn’t even really care, i was fatigued, bloated, inflamed, fluid retentioned, holding heaps of excess fat, my hair and nails wouldn’t grow, I could sleep for fucking ages, I was like a pendulum and would get disappointed / upset / angry easily, and I honestly don’t even think I thought about bigger picture things. Like my scope of life was so small, and just tunnel visioned on nothing, jus party n bullshit. And I can’t even relate to that baby girl, I understand her, but am like omg how did I live like that, like now I cant even fathom that, because I’ve woken up to how good it feels to feel good, and take care of yourself, and I feel that emanates in my life. And you too can have that feeling. It’s creating the awareness and implementing the strategies and discipline and commit to changing, knowing everything you want, you can have, it just takes work.


So, ask for help. DM people, utilise social media, soak up the good messages and tips, follow people that inspire and motivate you, there’s so much free content out there, or pay to add value so you’re more likely to see it through, get people to hold you accountable, surround yourself with people who encourage you, not be like “omg don’t be lame” and peer pressure you.

 

Rather that treating feeling like shit, and medicating issues, pave the preventative path now, so you don’t have to deal with that shit. Give yourself the best possible chance. Value and prioritise your health, because it’s the foundation of everything. Don’t be afraid of fucking up, breaking our “diet” - (which as a side note, has been created to mean something its not. A diet, is the food we eat. We all have a diet, because we all eat food.)

 

Don’t be afraid to try something new out of fear of judgement, be afraid of taking advantage of your magic and power and the epicness you can have when you just put more effort into bettering yourself.

 

Das all.

One love,  notorious E.L.I aka TMN aka Drake’s future wife if my manifestation goes to plan

diet confusion, soo which diet is right for me?

"tell me what you eat, and i'll tell you who you are" - Anthelme Brillat-Savarin

 

OKAY

SO I’m super hyped writing this / when I spit it into an audio file for you babes!!!

As I briefly explained in my IG story (@themillennialnutritionist) I listened to episode #153 of The Mike Dolce Show AND WAS LIKE FUCK SO MUCH YES. His delivery is also hype-man worthy, like just fuelled so much passion and other feelings inside haha.

 

IT’S ALL ABOUT HOW DOGMATIC AND FUCKING CONFUSING ALL THESE NUTRITION PRINCIPLES ARE,

 

As there’s soo many “diets” out there – keto, paleo, HFLC, WFPB, vegan, vegetarian, and all the other fucking pesc-ovo-lacto blah blahs, FODMAPs, IIFYM, and they’re all so dogmatic in their strict “rules” on what is best.

 

And its like YES there is research to support each of these, under certain conditions, and YES certain phases of these diets will yield results and make you feel better, but what Mike preaches and I preach is LONG TERM, SUSTINABLE, THRIVING GOOD FEELS AND HEALTH. Like isn’t that the goal? To feel amazing? All the time? To not have to worry about food anxiety, confusion, counting macros, tracking our foods, weighing our foods and entering them into an app?

 

And like if it confuses me, then I’m damn sure it confuses you too. And each is like a high school house, they all want to win, be the best, and you know they’re damn sure to advertise and market their way as the best way, and bash the opposing lifestyle and diets.

 

And that tends to be where everything gets skewed, as it’s all just fuelled by gaining profit, marketing and advertising, so you’re conforming to a type of diet lifestyle that encourages you to consume these foods that fall under these labels, and we attach ourselves to them, and wear their colours like a badge of honour. Like “that’s our keto/paleo/vegan/whatever bread”. 


 

What we want to do is HAVE CYCLES of the diets that are BEST SUITED TO US AND OUR GOALS.

 

Eating purely ketogenic, consuming butter, bacon, pork rinds, consistently, meal in meal out, ISN’T SUSTINABLY HEALTHY.

 

Eating purely vegan, consuming refined carbohydrates, fake meats, sugar filled desserts, ISN’T SUSTAINABLY HEALTHY.


Mike Dolce talks about carbohydrates, like in the paleo and keto realm how steel cut oats and blueberries and honey and fruit are pinned as the anti-christ, and Mike’s like, how the fuck can you tell me steel cut oats are bad for me? That blueberries aren’t good for us? Its like YOU FUCKING CAN’T. Because there is evidence supporting oats and blueberries as staples for good cardiovascular, gut and cell health. Yet they’re painted as something to avoid / reduce. Like what?

 

And with vegan, eating tonnes of processed and refined grains and carbs, deep fried fake meats, white breads, sugar filled condiments and desserts and foods ISN’T HEALTHY EITHER.

 

Too many people, and many of us are on the path to insulin resistance and all those other diseases we see around us in western society. Too many with gut issues, brain fog, fatigue, shit digestion, they don’t shit, constantly bloated, feel sick, headaches, irritability, mood swings, LIKE ALL OF THIS IS LINKED TO WHAT WE’RE EATING, these processed, sugar filled, refined carbs that exists within the vegan diet.

 

And I’m not here bashing these diets, I’m pro keto, I’m pro paleo, I’m pro vegan, I’m pro-eat real food, and these contain those principles. But it’s when it we swing too far one way, and just pretend eating these praised foods is healthy, and its like bruh its not. You’re still going to be missing copious micronutrients which is the key to living as thriving millennials.


You need to assess what is going on with YOU as an individual, and use that as your compass, instead of just jumping onto the next hyper-marketed diet and hoping “this is the one” that will give you the results you want (usually in a small timeframe).

 

I’m just saying let’s shift away from the dogmatic principles into a varied, seasonal, real food way of eating. Where plants are the basis of our diets. A rich variety of vegetables, nuts, seeds, fruits, and with our good fats, which we need, and our protein, with carbohydrates eaten when they’re appropriate. Like lets utilise these foods to best amplify our results. Post training we have that anabolic advantage, at night time, we have that lowered cortisol advantage. So yes, lets eat our carbohydrates then, to maximise and feel our best.

If we’re sitting at work all day, not moving, eating carbohydrates throughout isn’t smart. It’s not optimised. Maybe that day you eat higher fat, veggie rich, with some nuts seeds, protein source of ya choice, and a piece of fruit or whatever.


Everything is about ACHIEVING HOMEOSTASIS. BALANCE. WHICH OUR BODY IS CONSTANTLY 24/7 WORKING TO ACHIEVE. Like look at your life, look at how you’re living, and then assess where these diet principles fit in so you feel and look your best.

 

And don’t think supplementing is an excuse to eat shit foods. Supplementation assists a good balanced varied diet. You can’t rely on supplements to survive. And why would you even want to.  Like lets be real.

Eating real foods as the foundation enables optimisation, and that if we need to supplement, it should only be a few here and there. And get your tests done, so you can see where you’re levels are at. I see a lot of people wanting supplements, without a) treating the underlying issue of poor nutrition, b) not having tested their bloods to see where in the range their sitting, or c) looking at lifestyle principles to implement and help, instead of just jumping into poppin some pills.  

 

So eating micronutrient dense foods as the basis of our lives, which means PLANTS, will not only result in natural sustained weight loss, reduced inflammation, less brain fog, and all the others I said, it will also enable greater recovery, aid muscle growth, because we’re providing our body with all the nutrients and co-factors it needs to build the best possible body.

 

Optimisation = eating for micronutrients.

 

Make plants your base.

 


We’re social animals, and we live in tribes. And that’s what makes these diets appealing, we belong. We have a tribe. Have a family that supports us and encourages us, and we feel whole. But like I said, this cherished tribe you’re a part of, might be doing you a disservice, in not being right for you, all the time.

 

Yes cycle. Yes play around. Yes track, measure, check in with yourself, how are you feeling? How are you looking? And go from there. Don’t just continue with a way of eating out of ignorance and lack of self-awareness.

THAT’S ALL.

Mike Dolce I love you, and you are my god.

The end. 

 

LOVE E, aka TMN aka Mike Dolce fan girl 5000

bye bye bloat, how to get rid of bloating

make bloating your bitch, once and for all


 
 

Seriously, like on a day to day basis, aint nothing more uncomfortable than being bloated.

Like pun included, it’s a sure way to take the wind out of your sail, and feel so not sexy, confident, or like youre a badass queen / king. Although I feel guys don’t talk about bloatin nearly as much as women do? Whats up with that? Boys can you please explain? Do you get bloated too? Are you uncoofrtable? Why don’t you talk bout it more? Instead of just leaving us gals floating in the wind with air babies and uncomfortable looks on our faces, ja feel.


So besides my now pending question of do boys get bloated? And can we make this a talked about thing, BLOATING IS SOMETHING I GET ASKED ABOUT A LOT.

IT IS ALSO SOMETHING 99.95% OF PEOPLE I TALK TO EXPERIENCE EVERY SINGLE DAY, almost thinking its normal? Or expected? Or just happens.

And im like BOO BOO NO. bloating is not normal. Its just normalised in our society because people eat foods that don’t agree with them and show off their food babies or like embrace the bloat. But bloating shouldn’t happen every day. It shouldn’t.

Bloating is described from a range of symptoms, distention in our stomach and intestines, gas, pressure, discomfort, and can link into constipation / diarrhoea, associated with IBS, and GI tract dysfunction.

It’s a reaction that occurs inside our small intestine, and as our bugs work to break down what we’ve eaten, and they usually love carbohydrates – whetehr it be simple ones like lactose, or complex carbs and starches like corn, whole grains and legumes, fibre also, they ferment in our gut by the bugs and they emit hydrogen gases, which causes our abdomen to swell up, and thus the bloating, distention, and discomfort.

We don’t have to live being bloated. Uncomfortable. We can remove this pain completely, and it all starts with awareness. I posted up yesterday my bloated belly because I honestly haven’t been bloated in so long, like monthsssssssss, and I ate some organic popcorn and BOOM EPIC BLOATING. I was shocked. And so this is why im writing this. Because I was like “asif I blow up that much from such a small amount of fucking Cobs organic popcorn”. But ya girl did. Gave me a glimpse into what id look like knocked up.

 

So lets get this through out heads. BLOATING ISNT NORMAL. Bloating isn’t just something we have to live with. We need to become MORE AWARE of what we’re eating that triggers our bloating. Rather than being blind, or just complacent and accepting it, which is what ive experienced with my clients. I’m like “wait, so you had a soy flat white and then the bloating happened?” and theyre like …. Oh yeah. DING DING DING. A culprit emerges.


WHAT ARE YOU EATING THAT BLOATS YOU???

Some common culprits;

-       dairy – in all forms, milk, cheese, ice cream, yoghurt, chocolate, pastries, biscuits, cakes, etc

-       grains / flours – rices, pastas, bread, pizzas, biscuits, cakes, crackers, most processed tings

-       legumes / beans – chickpeas, black beans, red kidney beans

-       artificial sugars – acesulfame potassium (ACEK),

-       fizz – redbulls, soft drinks, beers, even kombucha sometimes etc.

-       high FODMAP foods (if you’re GI system is overly sensitive / inflammation occurs)

-       probiotic rich foods (counter productive I know right?!?) – coconut yoghurts, kombuchas,


WHAT ARE YOU DOING THAT BLOATS YOU???

-       not chewing our food / eating quickly

-       mindless eating

-       eating when we’re walking

-       drinking water / liquids with meals

-       drinking cold liquids

-       eating cold / frozen foods

-       chewing gum

-       intolerances

-       changes in diet (e.g more fibre, over eating)

-       stress

-       leaky gut / GI inflammation

-       malabsorption issues

-       hormonal fluctuations

-       eating late at night when digestion isn’t as fired up

 


So take note. What are you consuming or doing that’s causing you to be bloated? And guess what the next step is? CUT THAT SHIT OUT. Problem solvered (well part of it!) Cutting out these foods / changing our habits should reduce and remove 90% of the bloating we experience.


THINGS TO DO

Eat mindfully.

Don’t drink and eat. Eat your food. Drink 30 minutes later.

Warm / digestive loving liquids pre food only (ACV, warm teas, etc).

Sit down to eat.

If youre eating cold foods, add warming herbs / spices

 

If you’re doing all this and still experiencing bloating, then message me because we’re going to be looking at leaky gut / gi problems, digestive issues, stomach acid / enzymatic imbalances, inflammation, intolerances etc. And each case is individual.


TIPS & TRICKS IF WE DO GET BLOATED

-       digestive enzymes w/ foods

-       activated charcoal (whether tablets or liquid)

-       ACV (apple cider vinegar)

-       Ginger – tea / raw etc.

-       Digestive loving herbs – fennel, gentian, peppermint, dandelion,

-       Aloe vera leaf juice

-       Turmeric root / tea

-       Probiotic supplementation

 

Awesome. I’ve learnt my lesson, after not being bloated for months I was shook and was like “this is fucked”, so no more popcorn for me. Zero fucks given. Feeling bloated SUCKS, so be motivated to make the changes, shifts and implement the strategies so you too can BE FREE FROM THE BLOAT.

 

Love e, aka TMN aka who even knows right now haha 


 
 

intermittent fasting basics, how to's, why even

2 FAST 2 FURIOUS

INTERMITTENT FASTING,

BASICS, HOW TO’S, WHY EVEN, AND AM I GONNA DIE?

*this information is for information and educational 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’ma answer all this and moreeeeeeee.

So again, this is my baby knowledge and understanding of IF, which will forever be growing and expanding, I quote and link the experts in this field, and definitely encourage you to listen/absorb their content J

I also feel we need to clarify that we need to see and frame IF as a tool for optimal health and becoming thriving millennials, rather than a diet / weight loss protocol. IF benefits our health and our performance.


Some epic benefits of IF;

 

- neurogenesis (new neural growth, which enables us to make new connection and recall information faster, improves learning abilities, memory consolidation and cognition)

- re-balances our gut health

- primes our immune system and enables it to calm down and rebalance

- improves energy production

- improves insulin sensitivity

- improves nutrient absorption

- improves inflammatory markers

- improves protein efficiency usage

- and as an indirect benefit, will aid weight loss and muscle synthesis, because you’ll be healthier, and being healthy = a stable, healthy weight and being in an anabolic state.  


So, how does IF work?

So, in our ancestral days, which is essentially what a lot of the “health” principles and lifestyles evoke -  we went through periods of famine and feast. Some days, we didn’t eat, we couldn’t find food, and other days, we killed something, found some tubers and had a bomb ass feed. And it’s genetically imprinted in us, that we benefit from having these cycles of feast and famine. So fast forward to today’s society, food is everywhere. It’s sooooo easily accessible, its 24/7, uber eats, but it’s also very far removed from the true food we’ve been designed to eat. It’s processed, nutrient empty, high density, bloat-causing, brain fogging, digestion fucking, inflammatory forming “food”. So we tend to see more of the feast side of this story, than the famine, as we live in an “obesogenic environment” and our food culture is of constant consumption, because it helps the economy. And this is linked to disease, imbalances and dysregulation in the body. Digestion takes up HEAPS OF OUR ENERGY, which can lead to our body not mopping up free radicals, not turning on cell death aka apoptosis aka the coolest word, it’s like we’re never resting. Our bodies and digestive system are put under so much stress and work, that often, things slip through – toxins, undigested foods, bacteria, pathogens, etc.

 

So, through implementing a time restricted eating / IF protocol, will see this energy free’d up to do what our bodies need to do to ensure longevity and enabling us to being thriving millennials. We’re able to mop up these free radical cells, clear out the plaques in our arteries, regulate our hunger hormones – which we explore in our pervious blog, gives our digestive tract a break, to repair and regenerate, balance our microbiome, boost our immune system, aiding weight loss, detoxification and so much more.


Fasting can help with autoimmune, skin conditions, mood imbalances, reverse diseases, improve mental acuity, our stress response, reduce inflammation and associated their symptoms. Fasting allows us to heal. All systems. All issues.


When we fast, we’re also going to be more aware of how detrimental shitty foods are for us, because when we eat something regularly, we adapt. Or we get used to the bloating, the bad feels, the inflammation. When we take out these foods, not only because we’re fasting, but also because when we start taking care of ourselves and implementing thee strategies, we want to eat better foods that nourish us. So when we take these foods out, we’re reducing inflammation, reducing IBS, and balancing out our microbiome more efficiently, healing our guts, and then if we eat these shit foods again, you’ll notice such a more immediate and acute response. Which will make you realise that those foods, aren’t good for you. They don’t agree with you being thriving. So therefore, they gotta go yo, you gotta upgrade.

 

Also, so many traditional cultures utilise fasting to achieve a higher sense of purpose and wellbeing – from Ramadan to Lent. We fast before we have to have operations, we fast before tests, all because it’s a true indication of what’s happening and away from the influence of food. It also resets our hunger/satiety hormones, so we’re more intune with our internal hunger cues – as to when we’re truly hungry and ready to eat vs, what time it is, what everyone else is doing, if we have “space” (which I’m the first to admit, I fucking do haha).


There’s a “true fast”, which is just water. I personally, do a black coffee w/ my cordyceps mixed in because I train during my fast, and just love my little morning adaptogen x polyphenol hug (aka my coffee x cordyceps combo). Others, such as Dave Asprey intermittent fast with a bulletproof coffee, or some kind of high fat beverage, to encourage fat burning and mental acuity, and also a slow release of energy and reduced hunger. Others add in collagen, greens, and other supplements to support their bodies during the “fast”.

 

Fasting daily for 16-18 hours to be when hormonal benefits, and where apoptosis aka cell death is triggered from Dr. Rhonda Patrick. Whereas Dr. Sacchin Panda says 11 hours is beneficial and more TRE. So I feel, aim for 11, anything above is awesome. And whether you implement a fast every day, or one a week, a few times a week, or do a prolonged fast (as @inthera utilises, and discusses on her blog). Either way, creating more time not eating is beneficial, and it’s also important to be consuming nutrient dense foods when we break our fast.


If you’re like “Lize how the hell do I even implement this?” WELL I push out/ skip breakfast to like 12-3pm, depending when I eat and finish dinner / let it digest (2-3 hours). So say I eat dinner like 6, finished digesting like 9. Wake up 6, that’s already 9 hours, I’ll train and eat at like 11? Which hits 14 hours, or I push it out to like 12pm or 3pm, which is either 15 or 18 hours. And I’m g.

 

Otherwise, eat an early dinner at like 4pm, and then we sleep for like 7.5 hours and then say it’s digested by like 6pm, we wake up at 6am that’s already 12, eat breakfast at 8, that’s 14. Eat at 10, 16 hours done, stretch it to lunch time when ya feeling hungry 18 hours boom.

 

TRE (time-restricted eating) works more in an eating / fasting window and is same same but dif to IF, and a different way to frame and approach fasting. So our eating window will be 8-10 hours, and our fast is 14-16 hours. So with the above examples, we start eating at 12 or 2, our eating window is 6-8 hours, and the fast is 18-20 hours without even really thinking about it. It seems like a lot, but you’ll notice not only do you regulate your hunger and don’t feel enslaved to eat, hangry, or thinking about food 24/7 (which both is and isn’t a dream haha), but you’ll likely be making better food choices, have more energy, reduce bloating and digestive upset, feel lighter, less lethargic, and so much more.


Some push-backs I want to address and what Jess (@inthera) brought up with me, is how women shouldn’t fast. I feel this idea exists because our body holds onto more fat and things because we need that for when we make a baby. Our genes want to keep us being juicy fertile turtles. And fasting, adds a mild stress on the body, as we’re forcing our body to adapt and utilise nutrients more effectively. So adding this additional stress to our chicky babe bodies can negatively impact our ability to conceive and hold a baby inside. But, I feel there’s so many benefits to fasting and this notion is somewhat not applicable unless you’re trying to get pregnant or if you’re pregnant – yeah don’t fast. All other conditions and non-pregnant women, pass go, collect $200 dollars.

 

Hit me with any questions or if you need help or guidance or anything!!

YAY

everything you've ever wanted to know about iron

oh the irony, because i want all of the iron, in me... (get it haha)

*this information is for information and educational 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.

 


So, in regards to me deleting my social media apps and having a detox (it’s okay Dr. Dre I still love you), it was so totally fun and its like you actually live in a different realm, where theres no distractions. So I just did my thing, and worked on filling myself back up. On that note, so I’ve had low iron for ages now, and whether its coz im plant based or not I don’t even know. Like I never got my iron checked when I was omni or vego, so I don’t have a reference point to compare to. But moral of the story is, anaemia is shit as fuck haha. Like I just cant wait till my iron’s rocking at a dope level because if I’m going to be feeling like a legit magician haha.

 


So I thought I’d do this blog & post my first youtube video / blab about it (heres the vid link; ), as low iron’s something that’s quite common. 15.3% of yung women are iron-deifcient or anaemic (Brancatisano, 2016) in Australia (because we bleed monthly hence why guys are less likely to be affected by low iron, im not cutting yu out boys).

 

So iron is one of the most abundant trace minerals in our bodies, and what it does is it sits in the middle of our hemeglobin and transports oxygen from our lunges to our muscles and cells and takes CO2 back to the lungs, so we can perform muscular contractions and create energy, and breathe and be alive haha.  Iron is also involed in the synthesis of all the best neurotransmitters – serotonin, dopamine and adrenaline, as well as collagen formation – with collagen making up all our connective tissues, from muscles, tendons, ligaments, skin, nails, etc etc. So iron’s kind of a MVP for being a thriving millennial.

 

Iron is absorbed in our gut, (which we’ll link into why having good gut health is integral to iron absorption and just general awesomeness), and our body always recycles iron and absorbs as much as it can always (as there is not physiological mechanism for excretion which is actually kinda cool). It gets stored as Ferritin. Theres the two forms of iron in our diet as we know – heme = animal iron, and non-heme = plants, with heme iron being more easily absorbed (15-45% for heme vs 2-20% for non-heme). Vitamin C is also irons bestie and speeds up its restoration and can help its absorption between 30-600% (I know what a massive range hahah).

 


So the key 4 reasons why you might be deficient are 1) a shit diet, where you’re not consuming enough iron, protein or other micronutrients to aid in its absorption and utilisation, 2) gut inflammation / chronic disease / autoimmune / leaky gut (check our our blog on gut health too!!) & low stomach acid, 3) internal bleeding and 4) parasites.

 

So its really cool with being a nutritionist the importance of combining foods that marry mineral and vitamin absorption.

Iron’s nemesis’ include grains and seeds as they contain phytic acid, dark leafy greens contain oxalates, coffee & cacao also contain polyphenols that block iron absorption (dw we’ll go into how to avoid this so we get to keep eating them coz life without coffee and cacao would be depressing af and pun included coz you need iron to not feel shitty haha), and soy also blocks irons absorption, because of its calcium content.

So eating your dark leafy greens with a citrus whether it be lemon or lime, or apple cider vinegar, or adding capsicum or carrot or beetroot to your yums will help your body to absorp the iron and break down the oxalates (anti-nutrient property) in the dark leaf veggies.

With the grains and seeds, and soy – fermenting, soaking and/or cooking these foods eradicates the phytic acids, so just ensure youre consuming them correctly to not block iron.

So now we know what iron does, what to do to ensure we’re not cock blocking its absorption, lets further explore signs of low iron. Besides feeling fatigued, flat, unmotivated, irregular moods, you might also get tingling in your fingers and toes, light headedness, shortness of breath, headaches, constipation, your nails will change and be more brittle and ribbed.

 


A quick way to see if you’re on the lower end of the giant iron spectrum is if you have pale eyelids (like pull down your bottom eyelid and suss its red juiciness. Next step is go get your blood taken and suss out your results (plz get them printed out always). Like my quick story is im sitting at 10.5 (anaemic is 10) and my doctors like “your irons in the healthy range” and I’m like DUDE I KNOW IM FUCKING LOW AND DYING OF FATIGUE DON’T TELL ME IM IN THE HEALTHY RANGE, and that’s the end of my story.

So if you’re chilling in a decent space and feel dope, go you you da bomb, if youre sitting in a shitty range then onto step 2 of addressing why, whethers its 1,2,3 or 4. I’m a fan of supplementing iron and using foods to boost and keep iron happy. Not all iron supplements are created equal, look for a glycinate, bisgylcinate or citrate, or chelate. Others can cause constipation which is the general concern about peeps needing to take iron. Also liquid iron, like Spa Tone or Floradix are also absorbed better. Also, having low B12 and jus B’s in general, will also adhere irons absorption, so get your bloods checked also for B12 and folate (the active form too, as a deficiency in folate can mask a B12 and vice versa).

 

OKAY SO IRON RICH FOODS;

 

You’ve got kelp taking first place (random I know), with red meats/seafood, lentils, chickpeas / (all the legumes), pumpkin seeds, nuts, seed, avocado, asparagus, peas, endive, squash, kale and spirulina!

 

Building iron takes a minimum of 3 months, so do all the good things and then re-asses your levels in 3 months. If your iron isn’t climbing then its good to work with a practitioner and explore why – is there autoimmune conditions going on? GI inflammation and issues, or is there a parasite stealing all your iron. Each of these approaches is a bit more in depth, but feel free to message me if you experience any or think it might be the case and we can get into it J

 

And so you can see how low iron impacts not only your ability to perform and feel amazing, but also your mental wellbeing, negatively impacting your bodies ability to make serotonin and dopamine, which can impact our mood, us in making us feel unmotivated, sad, confused and just meh. And this in turn impacts our ability to chase our dream and live out our purpose and just feel amazing. We love iron, and iron loves us.

 

That’s the end of my story

 

E

 

 

 

 

 

Brancatisano, E 2016, ‘Iron Deficiency Among Young Aussie Women Is On The Rise’, Huffington Post, 29 December, <http://www.huffingtonpost.com.au/2016/12/28/iron-deficiency-among-young-aussie-women-is-on-the-rise_a_21643616/>

Hurrell, R & Egli, I 2010, ‘Iron bioavailability and dietary reference values’, Am J Clinc Nutr, vol. 91, no. 5, pp. 14615-14675, doi: 10.3945/jcn.2010.28674F

Kirschmann, J.D & Nutrition Search Inc., 2007, Nutrition Almanac, 6th ed, McGraw Hill, New York.

Pitchford, P 1993, Healing with wholefoods, revised edition, North Atlantic Books, Berkely California.