Episode 140. What it Really Takes to Be Happy and Healthy.
Episode 140. What it Really Takes to Be Happy and Healthy.
This week on the podcast we discuss why counting calories is important for reaching your aesthetic goals but isn't necessarily the key to improving your health. So we offer you our top three tips to improve the quality of your diet.
Jack touches on how hard you should be pushing in the gym, what coming close to failure looks like and how often you should be doing it.
Lastly, Mack discusses recent research that has shown that nutrition plays a significant role in the development and management of depression. A deficiency in more than four essential micronutrients was associated with an increased risk of developing depression.
As always thank you for your support and engagement, it means the world to us!
Enjoy.
The Ultimate Nutrition Guide for Beginners
https://www.in-situcollective.com/collection/p/the-ultimate-nutrition-guide
Special mentions:
Nose vs. Mouth Breathing Clip: https://www.youtube.com/watch?v=QuTkczqLAU8&ab_channel=MindsetRx
Chris Williamson and Alex Hormozi: https://www.youtube.com/watch?v=JuNOFW-oVn8&ab_channel=ChrisWilliamson
Mingle Seasoning: https://www.mingleseasoning.com/
Depression and Food Research Summary
Recent research has shown that nutrition plays a significant role in the development and management of depression.
A study of more than 16,000 people in Spain demonstrated that deficiency in more than four essential micronutrients was associated with an increased risk of developing depression.
How?
People with depression are often deficient in several key nutrients involved in modulating inflammation, neurogenesis, and aspects of metabolism, including folate, vitamins B6 and B12, and omega-3 fatty acids.
Folate: Dark leafy greens (spinach, kale, collard greens), Asparagus, Broccoli, Citrus fruits (oranges, grapefruits), Beans and lentils (black beans, kidney beans, chickpeas), Avocado, Brussels sprouts
Vitamin B6: Chicken and turkey breast, Fish (tuna, salmon), Potatoes, Bananas, Spinach, Sunflower seeds
Vitamin B12: Beef liver, Fish (salmon, trout, tuna), Eggs, Dairy
Omega-3 fatty acids: Fatty fish (salmon, sardines, herring), Flaxseeds and chia seeds, Walnuts
Depressed people often exhibit unhealthy dietary patterns, such as poor or excessive appetite, skipping meals, "emotional eating," or preferred consumption of sweet foods.
The worst part?
Some of these behaviours are likely due to changes in brain function.
For example, whereas depression-related loss of appetite is associated with poor interoception (the ability to perceive sensations from inside the body, including hunger), depression-related increases in appetite are associated with hyperactivity in the brain's reward circuitry.
If you zoom in on these nutrients and understand them, you’ll find that the link between them and depression is not so surprising.
For example;
Fish high in omega-3 fatty acids, like salmon, have anti-inflammatory, immune-regulating, and brain-protecting benefits.
Omega-3 fatty acids may help regulate the levels of neurotransmitters in the brain, such as serotonin and dopamine, which are important for mood regulation.
Chronic inflammation has been linked to depression, and omega-3s have anti-inflammatory properties. By reducing inflammation in the brain and throughout the body, omega-3s may help improve symptoms of depression.
Omega-3s may help enhance communication between brain cells, which can improve overall brain function and may help alleviate symptoms of depression.
One study showed that omega-3 fatty acid supplements could significantly improve depressive symptoms in people with depression compared to those who take a placebo.
Taking high-dose supplemental omega-3 fatty acids in conjunction with antidepressant therapies offers the most promising outcomes in treating the symptoms of depression.
Study references:
https://link.springer.com/article/10.1007/s00394-017-1514-z
https://www.nature.com/articles/ejcn2015202
https://dx.doi.org/10.1016/S0924-977X(03)00032-4
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Transcript00:00:01:22 - 00:00:05:06
Speaker 1
Usually it's because there's like a disconnect in your brain between.
00:00:05:07 - 00:00:28:12
Speaker 2
I do that with things as well. It's it's not a very big surprise that that's all. What is up, everybody? Welcome back to the Institute Health and Fitness podcast. On today's episode, we're going to go over everything you need to do today to start looking the best you possibly can. How do you need to train to get results.
00:00:29:03 - 00:00:32:09
Speaker 1
And the foods that you should be eating? If you are feeling blue.
00:00:32:20 - 00:00:40:19
Speaker 2
Make sure you hang around to the end because we've brought in a new segment. Still haven't got a name for it, but make sure you stick around to the end to have a listen to it.
00:00:44:20 - 00:00:48:03
Speaker 2
I want to start off with something that's going to get everybody razzed up. It's not.
00:00:48:08 - 00:00:49:04
Speaker 1
Surprised.
00:00:49:08 - 00:00:57:21
Speaker 2
Right, because it's everybody's favorite topic. But if you want to look the best you possibly can. You need to count calories.
00:00:59:09 - 00:01:01:19
Speaker 1
Okay. That's no, that's not what I was expecting. Okay.
00:01:02:18 - 00:01:14:20
Speaker 2
I just feel like when we talk about counting calories or, you know, dialing in your food that way and getting meticulous about it, everybody gets all worked up and I can't do that. Why am I doing that? Why are you telling me to do that?
00:01:14:20 - 00:01:15:01
Speaker 1
Yeah.
00:01:15:11 - 00:01:34:03
Speaker 2
Now, there's definitely crossover, so if you want to look the best you possibly can, you need to counting calories. But if you're just going for health, you don't need to do it. But if you do focus on your health, you will start to look better. And if you do your calories, you will start feeling healthier and looking healthier.
00:01:34:12 - 00:01:42:23
Speaker 2
So there is crossover, but at a certain point, you do need to count your calories to get to the point where you want to look the best you possibly can.
00:01:44:07 - 00:02:04:14
Speaker 1
Yeah, definitely. I feel like a good way to explain it is like if you want to look your best or you want to look lane or whatever it is that your goal is, that's esthetic orientated. There's a cost. You can't just expect to it to be easy because otherwise everyone will be walking around with a six pack. Right.
00:02:04:22 - 00:02:22:06
Speaker 1
So if I think counting calories is the cost and to some people it's going to feel like a greater cost, like it's going to be really hard and it's going to feel like it's going to take up a lot of your time and energy and everything. But to other people, it might not feel like it costs that much, might be easier, or they might have done it before or they might have help.
00:02:22:18 - 00:02:24:23
Speaker 2
So just or they just want it more than the other person.
00:02:25:00 - 00:02:25:14
Speaker 1
Yes.
00:02:25:14 - 00:02:28:17
Speaker 2
So and this is the thing. It's okay if you don't want to.
00:02:28:17 - 00:02:29:13
Speaker 1
Counting calories.
00:02:29:13 - 00:02:36:04
Speaker 2
Yeah, it's 100%. Okay. I'm just saying, if you want to look that little bit extra, you might have to sacrifice a little bit more.
00:02:37:05 - 00:02:59:00
Speaker 1
That's not as scary as you think. I feel like half of the time it is so much like calorie counting is so heavily related with like eating chicken, broccoli and rice on social media. And it's not as bad. Like, it's not as bad as social media makes it look. To be honest, like, you can keep it pretty much your same diet you have now and just counting calories.
00:02:59:00 - 00:03:07:06
Speaker 1
And you will intuitively want to change the food you're eating anyway. I hope when you learn, like the value of food through counting calories, right?
00:03:07:10 - 00:03:23:14
Speaker 2
Yeah. And that's exactly right. I like to use the analogy of going to the petrol station if fill like your car, if you're going on a holiday and you've got all day to drive, you're not just going to go to the petrol station and randomly fill it up with some random amount, you're going to fill it up to it can't go any more.
00:03:23:15 - 00:03:46:15
Speaker 2
Yeah. So you fill your car up for the amount of fuel, so you go this far. So your bodies are saying you've got to have the right amount of fuel. Unfortunately for your body you can over fuel it and on the fuel it. And there's issues with both eating too much and eating too less, but working out how much you actually need and filling the tank to the optimal limit is very important.
00:03:47:07 - 00:04:04:00
Speaker 2
And a lot of our clients, when they sign up and you can get them to count the calories, a lot of them are usually hesitant or don't want to, but they actually start enjoying it after a little while because it is quite a good learning curve to see how much food, how many calories in the food you eat.
00:04:04:01 - 00:04:26:21
Speaker 1
Yeah, definitely. And I think having someone to do it with like I feel like a lot of the resistance with clients comes from being worried that they're going to be obsessed, like it's going to go too far the other direction and they're going to be worried about everything that they put in their mouth is going to ruin their calorie intake or they're constantly going to be carrying the calories when they're at and stuff like that.
00:04:27:06 - 00:04:38:02
Speaker 1
But if you do it the right way or you do it with support or I don't know, there's more than just one way to go about it, then I think that it's completely normal find safe.
00:04:40:03 - 00:04:58:16
Speaker 1
It's just something to learn, like honestly. And if you are if you do want to do it and you are worried about it, I'm pretty sure we did a really great episode exactly on how to find your maintenance calories and how to calculate a calorie deficit. Right? Maybe we can make sure not. Yeah. Yeah. But there is a process you should go about.
00:04:58:16 - 00:05:12:22
Speaker 1
You shouldn't just stop counting eating for 1200 calories because again, such a common target. But like this online calculator is and the bunch is like a bunch of resources that if you just look around. Yeah. Yeah.
00:05:13:08 - 00:05:35:15
Speaker 2
Learn a lot about it. Don't just start counting calories because you'll be quite shocked on how many calories you're actually taking in. But just if you learn about the foods and all that sort of stuff, it makes it more enjoyable and you understand it more so you get better results. And a lot of that, once you start doing that, you realize you macro breakdown as well.
00:05:35:15 - 00:05:55:04
Speaker 2
A lot of people don't eat enough protein. Talk about that all the time. So it's a good way to learn how much protein you're taking in as well, especially if you are trying to get, you know, low body fat, heart muscle, all that sort of stuff. You do need to focus on that a little bit more. Yeah. So it's just a good way to understand all that and do it all.
00:05:55:14 - 00:05:59:13
Speaker 2
Now, again, eating healthy is a good way to start.
00:06:00:06 - 00:06:03:18
Speaker 1
But can you define what eating healthy is?
00:06:03:19 - 00:06:21:16
Speaker 2
Yeah. Was I was, I was going to go there so though I know because a lot of people listening will go, Oh, look, I want to start, but maybe not with calorie counting. And I'd say start eating healthy first, because a lot of our audience just want to eat healthy, be healthy. Yeah, feel good, all that sort of stuff.
00:06:21:16 - 00:06:45:23
Speaker 2
Not necessarily want to be bodybuilders, bodybuilders. So I would say start eating healthy first. And again, that's different to everybody. It's definitely a personal thing and you've just got to work out what healthy is for you. Yeah. So I would say no processed foods, no preservatives and no numbers.
00:06:47:01 - 00:07:06:06
Speaker 1
Yeah. Which is the same as preservatives. Yes. But I think also the cultural aspect comes into it in regards to what's normal as about being healthy because like we eat pasta that's processed rice would be considered processed milk would be considered processed. So maybe heavily processed foods.
00:07:07:01 - 00:07:07:16
Speaker 2
Packaged.
00:07:07:21 - 00:07:10:07
Speaker 1
Packaged. No, you can't even say that plastic.
00:07:10:07 - 00:07:19:07
Speaker 2
Comes in packages. Yeah, it's hard because again, yeah, we do eat pasta, all that sort of stuff. We don't eat a lot of it. We do eat it, though.
00:07:20:00 - 00:07:36:09
Speaker 1
I would just say if you read the ingredients list and there's like more than two or three things maximum and you have no idea what they are, then maybe like consider a better option because you can get packaged foods that are pretty close to the natural source, like you're getting cheese and stuff like.
00:07:36:09 - 00:07:37:13
Speaker 2
That, or even pasta.
00:07:37:13 - 00:07:40:12
Speaker 1
And pasta. Yeah, there's usually only two or three ingredients in pasta.
00:07:40:12 - 00:07:42:14
Speaker 2
Yeah, if there's more than that, it's not really pasta.
00:07:42:15 - 00:08:00:21
Speaker 1
But you can also get pasta and cheese. It has like 20 ingredients. So I just, I guess just start looking at your food and just taking note of what's actually in it. And can you imagine what the original source is? So like when you look at pasta, you know that it comes from wheat and you know what wheat looks like and it grows in the ground.
00:08:00:21 - 00:08:34:00
Speaker 1
So it's like it's like you can picture that it hasn't come that far, whereas something like, I don't know, Doritos, maybe like, what is the orange stuff on Doritos even? Yeah, just little things like that. I also try to get my clients to count the colors or plant points because it's just like a different approach to, I guess, trying to cut out the bad foods you're focusing on, adding in the healthy foods like the fruits and vegetables.
00:08:34:09 - 00:08:52:04
Speaker 1
So I think that I mean, if you if you think that you eat it heavily processed diet now I think aiming for 3 to 4 different colors a day is a good place to start. I know you're going to be like a day, but trust me that is hard for a lot of the people that I've worked with.
00:08:52:15 - 00:09:05:09
Speaker 1
So just like it's an easy thing, easy place to start, just aiming for a variety of colors and then you'll naturally just start adding more fruits and vegetables and it makes it a lot easier than taking away all of your favorite food first. Yeah.
00:09:06:02 - 00:09:33:22
Speaker 2
One last thing before we move on. I had a conversation with a light teen. He was 19 in the gym. He was trying to bulk up and get a bit bigger and I'm like, You know what? Veggies to eat? And he's like, God, I like veggies are only at any cause. Like you alluded to at the start, a lot of people, when they think about trying to be healthy or start counting the calories, it's like chicken, rice, broccoli and steamed broccoli.
00:09:34:08 - 00:10:04:14
Speaker 2
There's nothing worse than steamed broccoli. You do not have to steam your vegetables to be healthy. The last point I'm trying to make is learn how to cook. It's not you know, it's very simple. You can probably just type in in the YouTube how to cook vegetables that taste good or anything like that. And and it and it's actually very simple they cook tasty vegetables so all the vegetables that you think in that you don't like and you're not going to eat find a way to cook them in a.
00:10:05:05 - 00:10:06:10
Speaker 1
So they have some flavor. Yeah.
00:10:06:17 - 00:10:28:07
Speaker 2
So make sure you hang around because we're going to talk about a couple of things that you can know we've come across over the last week that will help you, you know, improve your life. And one of them is a spice. So make sure you hang around because we can just you can just add that to your veggies cooking for our pan and you've got tasty vegetables and they're probably going to be the ones you don't like as well.
00:10:29:18 - 00:10:35:05
Speaker 2
So to wrap that up, to be healthier or start eating healthier preservatives.
00:10:35:15 - 00:10:36:21
Speaker 1
Reduce the preservatives.
00:10:36:21 - 00:10:40:20
Speaker 2
Here. Yet look at the amount of ingredients in the packaged foods. Yep.
00:10:41:21 - 00:10:45:11
Speaker 1
Colors I would say focus on a color target.
00:10:46:10 - 00:10:54:05
Speaker 2
And learn how to cook. That's is our trick to not counting calories but almost getting there the beginning.
00:10:54:05 - 00:10:55:04
Speaker 1
Your first question start.
00:10:56:20 - 00:11:22:20
Speaker 2
Real quick, everybody. If you're listening along and you like the sound of this info, but you're not sure where to start and we've got you covered, if you hit the first link in the show notes, that'll take you to the Ultimate Nutrition Guide for Beginners. In this guide, you'll find everything we're talking about in we just talked about in that last segment, but in more depth, all the food you should be eating, what you should be focusing on for health and longevity, how to count your calories, or if you're not ready to count calories.
00:11:22:20 - 00:11:44:03
Speaker 2
Yet this hand portion guides a massive overview of macros and everything in between. So if you want to start eating healthier, feeling better and have more energy, I actually hit that link in the show notes. Download the guide today and I'm sure you're going to enjoy it. Let's get back to the episode.
00:11:44:03 - 00:11:52:19
Speaker 1
We were watching a YouTube video two days ago maybe, and it was with Eugene Teo and he was training a wrestler, I believe.
00:11:53:01 - 00:11:53:21
Speaker 2
Not a.
00:11:54:09 - 00:11:55:14
Speaker 1
Like a professional wrestler.
00:11:55:15 - 00:11:59:00
Speaker 2
But WWE show wrestling.
00:11:59:00 - 00:12:01:17
Speaker 1
Oh, okay. I didn't really know the difference.
00:12:01:17 - 00:12:02:12
Speaker 2
There's a big difference.
00:12:03:00 - 00:12:25:23
Speaker 1
And so Eugene was trying to help this wrestler get past knee pain, right? But they were just doing a workout session and talking through it and they were pushing like so hard on the last few sets that either one of them had to help the other finish the set. So like, for example, a leg extension where you sit in the chair and extend your legs up and it worked your quads.
00:12:26:18 - 00:12:39:19
Speaker 1
Eugene was having to help the guy get the last like two reps in and he was doing the time to do it. And I was like to Jack, wouldn't you just drop the weight back? Like, why are they doing that? What's the point of helping each other? Because I obviously can't do that weight.
00:12:39:23 - 00:13:09:09
Speaker 2
Yeah. And right this, this is excuse me, this is a great point because these days everybody you see training hard on social media, YouTube, all that sort of stuff is enhanced in some way. So they're either taking a big batch of peptides, steroids, growth hormone, some sort of hormone replacement, whatever it could be. So there's a difference between training enhanced and training naturally.
00:13:10:00 - 00:13:33:09
Speaker 2
Now, I don't believe Eugene, who was taking this guy, this wrestler going through the workout, is enhanced, but he's been training in that way for I think, around 15 years now. So there's obviously different periods on when you want to push that way. If you're enhanced in any sort of way, like I said before, you can try as hard as you want.
00:13:33:13 - 00:13:58:03
Speaker 2
You almost need to train that hard to stimulate because testosterone doesn't give you crazy results in the gym. It helps you recover. So testosterone isn't a magical thing that helps you push harder in the gym. It actually just helps your body recover faster from the workout so you can work more, so you can do more volume without getting injured.
00:13:58:04 - 00:14:01:07
Speaker 2
That means yeah, because you can bounce back super quick.
00:14:01:19 - 00:14:09:06
Speaker 1
So so that is the whole premise of taking performance enhancing drugs is that you can recover faster.
00:14:09:06 - 00:14:29:22
Speaker 2
Yeah. So well if you again most of these people especially the I'm CORNISH I really don't want to offend anybody but wrestling to perform those guys need to look huge big huge because it's a performance they're almost bodybuilders doing wrestling type thing. So they need to look impressive and massive. So let's talk about the quads for a second.
00:14:30:05 - 00:14:56:15
Speaker 2
If you were to work your quads, generally, it takes 48 hours for that muscle group your legs to recover before you can work them again. Maybe longer may be shorter depending on the person. But for the general public, you need at least two days before you work that muscle group again. If you're on some sort of hormone replacement or enhancement, then you can almost do it the very next day, if not that same day, because your body is recovering so well.
00:14:56:23 - 00:15:18:13
Speaker 2
And again, it depends on how your body adapts to certain hormones and how it absorbs and all that sort of stuff. But you could be training that muscle group almost double or triple compared to the normal person. So you're going to get better and faster gains in that person. So that makes sense. Yeah. So again, that's what comes in a sports and all that sort of stuff.
00:15:18:13 - 00:15:39:09
Speaker 2
So if you're competing against somebody that if you're a natural and you're competing against somebody that is enhanced in some way, they've got an unfair advantage because they can train more often than you can. Yeah. So you may have trained five times in the last week because you can't try anymore because you need to recover recovery just as important as training.
00:15:39:22 - 00:16:01:16
Speaker 2
But the person that's enhanced done ten sessions that week. So they're doing double the work but still recovering enough so they can still do that work. So when you see all these people on social media that are enhanced and getting these great results and they don't actually allude to that, they're enhanced in any way.
00:16:02:08 - 00:16:03:12
Speaker 1
You just Yeah.
00:16:04:19 - 00:16:29:13
Speaker 2
So you think, oh, I'll train like that, but then you end up burning out, you end up injured, you don't get the same result as them people. I'm not saying it's bad or anything. You can do whatever you want. If you want to enhance yourself in any sort of way, you can go nuts and do it. But all I'm saying for those people that are doing that and saying, do my workouts and look like me, just let everybody know that you are enhanced.
00:16:29:13 - 00:16:42:01
Speaker 2
Yeah, because it is very unfair for those people that are messing around with the hormones and are trying to get results because a lot of people will try it, not get the results and quit. Yeah, because it's like, well.
00:16:42:15 - 00:16:44:04
Speaker 1
You know, exercise is useless.
00:16:44:11 - 00:16:45:16
Speaker 2
I'm not getting no results.
00:16:45:16 - 00:16:57:15
Speaker 1
Lifting weights is useless. Okay, so I have a few questions. If you are just like Jen Pop and you're trying to build muscle, how close to failure should you go at?
00:16:57:15 - 00:17:21:03
Speaker 2
Depends newbies and I'll spoken about this on previous podcast. If you're new to training or consider you from day 1 to 2 years, that's a newbie. So newbies you do not have to push that hard. Just getting in consistently is your main goal. Whether that's once a week, twice a week, five times a week, consistently for two years, and then you can go into intermediate.
00:17:21:12 - 00:17:41:20
Speaker 2
And that's where I'd say you'd probably start messing around with pushing yourself to those limits, but in different phases. If you go back to episodes ago, we talked about phases and how you should transition in and out of those. So, you know, for one block, which is four weeks, you might push to the absolute limit and where you need that extra help doing those sort of things.
00:17:42:07 - 00:18:05:00
Speaker 2
And there's different ways you can do this. It's not just, you know, going to the maximum effort on a leg extension and going to failure and getting your mate to help you do the last couple of reps, you can do leg extensions and then jump off and do sissy squats or something like that. So you can double up to exercises that target the same muscle and it's going to give that extra stimulus and push you to limits.
00:18:05:08 - 00:18:30:03
Speaker 2
But you don't want to do that for too long, especially if you're not enhanced just for the general public. So for weeks, generally, I'll block that in every 12 to 20 weeks, depending on my clients. I'll have a four week block where they push hard and get that double stimulus on those muscle groups. But again, it depends on the client and it might be four weeks out of 20.
00:18:30:19 - 00:18:48:00
Speaker 1
Okay, So say your intermediate advance. So you've been training for two plus years. Obviously, it still goes in phases, but can you give like a general recommendation, like how close, like two reps from failure? I feel like I've heard that thrown around the internet.
00:18:48:05 - 00:19:22:20
Speaker 2
Yes, I could go. RPA is a general term, so rips in reserve. Don't know reps and reserve. So all your perceived effort of perceived effort on that exercise. So basically how hard you push. So if you're doing back squats and your new and I say you do ten reps, you should you should finish those ten reps and feel like you could have done two extras and it's okay that you can feel that way.
00:19:23:06 - 00:19:45:21
Speaker 2
A lot of people will push to the absolute limit and feel like they can't do any more reps and push themselves. That's failure, but you don't need to do that, so you can just leave 2 to 3 reps in the tank, have a rest and do your next sit again. As you get advanced, you probably want to. Or in that phase that I said during those four weeks you'd leave no reps.
00:19:45:21 - 00:19:52:11
Speaker 2
So if I do ten reps you literally cannot possibly do 11. Yeah. So yeah.
00:19:52:20 - 00:19:55:15
Speaker 1
So changes. Yeah. Yeah. I get that.
00:19:55:15 - 00:19:57:07
Speaker 2
Cool. Good topic.
00:19:57:23 - 00:20:01:16
Speaker 1
Interesting. I'm going to take it way, way different direction.
00:20:03:17 - 00:20:36:09
Speaker 1
And I found a very interest eating study that shows nutrition can play a significant role in the development and the management of depression. So this is like this is this is like the other corner of the spectrum. But that's that's like, all right. So I just I really, really like the idea that exercise and nutrition can help with like mental health in general because like, obviously, I think there has to be another way that isn't just meds for everything, right?
00:20:36:12 - 00:20:53:12
Speaker 1
Almost everything. So I was very excited when I found this study. It was done on 16,000 people in Spain and it demonstrated a deficiency in four specific essential nutrients was associated with an increased risk of developing depression.
00:20:53:16 - 00:20:55:13
Speaker 2
16,000, 16,000.
00:20:55:13 - 00:21:28:23
Speaker 1
That's a good study. Yeah, it was a very good study. So basically people with depression are often deficient in several nutrients, I would say, because it's pretty common that they lean more towards foods that feel rewarding, like heavily processed foods, sweet foods, fast foods like any foods that are more satisfying. It's not always the case, but more mostly the case that people with depression will be more inclined to eat those foods because they're looking for something to make them feel good, right?
00:21:29:14 - 00:21:38:17
Speaker 1
So, I mean, I feel like it's it should have been common sense 20 years ago that food and exercise had a relation to depression and anxiety.
00:21:38:17 - 00:22:03:07
Speaker 2
Yeah, I actually heard another podcast and now talking about very similar to this and it's it's not a very big surprise that exercise helps with depression and same with food. When you exercise and you can stretch your muscles a new bicep curl and try hard, it releases the same chemicals in your body that all these antidepressant drugs do.
00:22:03:09 - 00:22:23:18
Speaker 2
Yeah, but instead of inducing these introducing this chemical into your body, your body's producing it naturally. So it's going to be ten times better than taking a tablet or whatever however you take it in. So, yeah, continue. It's no surprise that exercise is actually.
00:22:24:01 - 00:22:31:15
Speaker 1
Great for health. So there's four main nutrients that I want to quickly talk about. Do you want to guess just guess what any of the four are that I'm going to talk about.
00:22:31:22 - 00:22:32:16
Speaker 2
Say, magnesium?
00:22:33:01 - 00:22:33:14
Speaker 1
No.
00:22:33:14 - 00:22:34:11
Speaker 2
Oh, okay.
00:22:34:14 - 00:22:45:16
Speaker 1
I'm going to guess anyway. Okay. So there's this study included folate, vitamins, B6, B12, LS and Omega three fatty acids.
00:22:45:18 - 00:22:46:02
Speaker 2
Okay.
00:22:46:03 - 00:22:56:21
Speaker 1
Yeah, that's what I thought you would've guessed was the omega threes. So I'll just briefly tell you guys what, like this means nothing to anyone unless they tell you what foods they come from, right? So folate.
00:22:57:00 - 00:22:58:04
Speaker 2
So low folate.
00:22:58:07 - 00:23:23:09
Speaker 1
So having low folate, vitamin B6 and B12 and low omega three fatty acids moderately, which is on the higher end of being closely linked to depression. So the people in this study who were lacking these things were more inclined to develop depression. I think it was ten years later, it was a longitudinal study anyway. Only kidding. They're trying out so you guys can read it if you want.
00:23:23:09 - 00:23:57:18
Speaker 1
But anyway, folate is dark, leafy greens, so like spinach, kale, all of those things asparagus, broccoli, citrus, fruits, beans, lentils, avocados and brussel sprouts. Right. So you want to make sure you have those. If you're aiming for your colors, all your colors are out there. And then vitamin B6, which is like chicken and turkey, breast, fish, potatoes, bananas, spinach and sunflower seeds and then B12, beef, liver.
00:23:57:18 - 00:24:24:09
Speaker 1
I don't know how many of you guys are eating beef liver? Not me. Fish like salmon, eggs and dairy and then omega three fatty acids, which is like fatty fish. So salmon, sardines, also flaxseeds chia seeds and walnuts. Yeah. Okay. So if you were aiming for to get all four of these food from all four of these nutrients, you would have a very, very balanced meal because there's a lot of vegetables in there.
00:24:24:09 - 00:24:37:14
Speaker 1
There's lean meat in there, there's fish, there's healthy fats in there. I don't know. I feel like it's just another like green flag that having a balanced diet is going to help with mental health. Yeah, right.
00:24:37:20 - 00:24:38:00
Speaker 2
Yeah.
00:24:38:10 - 00:25:01:14
Speaker 1
Okay. So the worst part, I guess, of this study was the worst part for the people who suffer from depression, I should say. I'm not I don't know why I'm smiling about this, but this is just make me very excited. It's not a smiling matter anyway. So some of the some of these behaviors are likely due to the changes in brain function caused by a lack of these nutrients.
00:25:01:14 - 00:25:33:04
Speaker 1
Right. Does that make sense? So depression related loss of appetite is generally associated with poor interception. So if you suffer from a loss of appetite and you think you might be suffering from depression, usually it's because there's like a disconnect in your brain between the feelings of hunger, like physically feeling hunger. You just don't you lose it. So then that's like one end of the spectrum and then the other end of the spectrum is like overeating.
00:25:33:04 - 00:25:59:20
Speaker 1
So there's like a hyperactivity in the brain's reward circuitry. So you are constantly looking for some sort of reward and it can be coming from food. Yeah. So then I guess if you were to look into each of these nutrients that we talk about or just use omega threes for an example, because I don't want to be here all day, they actually help regulate your mood.
00:26:00:04 - 00:26:30:05
Speaker 1
So if you're lacking in omega threes, then it's super easy for you to go to one end or the other end of the spectrum, like not being in tune with your emotions or not being introspective at all, or being like hypersensitive to looking for some sort of reward, right? So just including this, just including omega threes into your diet actually showed a significant improvement in depressive symptoms, especially related to appetite awareness.
00:26:31:16 - 00:26:44:06
Speaker 1
And then there was a second study that backs this up that showed that omega three fatty acid supplements can significantly improve people with depression compared to those who take a placebo. So that is like the best sentence ever.
00:26:44:08 - 00:26:47:12
Speaker 2
So that's just an amigo Omega three supplement.
00:26:47:12 - 00:27:05:10
Speaker 1
Just an immediate three supplements, significantly improved depression symptoms compared to a placebo. So placebo is like there will be two two groups in the study. One group is taking real omega threes. The other group is just being told that they're taking omega three, but it's not omega three.
00:27:05:11 - 00:27:09:11
Speaker 2
Everybody's told they're taking the same thing, but some people aren't. Yeah.
00:27:09:18 - 00:27:30:23
Speaker 1
So that's like the best. If you're reading studies on medication or anything like that, that is like, what do you call it? Like the golden standard. That's what you really want to see is the placebo. So yeah, it was like it's what that means is that it genuinely has an impact, a positive impact. Omega threes. So. Well, yeah, that's.
00:27:31:11 - 00:27:32:02
Speaker 2
That's crazy.
00:27:32:04 - 00:27:57:19
Speaker 1
It's amazing isn't it. Yeah. And then the other study that showed that the placebo effect just finished off by saying taking Omega threes in conjunction with antidepressants is the most promising way that anyone could manage their depression. So I don't want to just say that antidepressants are useless because they're definitely not. They definitely have a place because there's different degrees of depression.
00:27:57:19 - 00:28:08:12
Speaker 1
But if you can just also manage your diet in conjunction with antidepressants, then the results you're going to get are going to be like ten fold.
00:28:08:20 - 00:28:14:17
Speaker 2
And if you could just add in some light exercise into that, then yeah, you're going to be winning, winning it.
00:28:14:22 - 00:28:37:16
Speaker 1
So I think most of our listeners that may have suffered from or know someone who suffers from depression, I think it's likely that a lot of people aren't on any antidepressants, but they suspect that they have some symptoms of depression or they have days where they definitely feel blue, so like you can feel blue and not be clinically diagnosed with depression.
00:28:37:16 - 00:28:56:21
Speaker 1
And this is still very, very useful to you. Yeah. Even if you are feeling side down like everything is hard, the worst just like take a look at your diet. Like you don't have to be clinically diagnosed with depression to add these things into your diet or to consider how your diet and exercise regime is affecting your mental health.
00:28:57:00 - 00:29:16:20
Speaker 2
Yeah, definitely. And just going for a walk as well. Yeah, I just want to add that in. But just going outside and going for a walk, walking and still exercise. So it is still very beneficial for you and your health. So make sure you do that as well, but also consistent, but just bringing the consistency on eating the good foods.
00:29:17:07 - 00:29:19:23
Speaker 2
So you can't just wait until you're having a bad day and then.
00:29:20:04 - 00:29:22:09
Speaker 1
And then go get some omega three supplement. Yeah.
00:29:22:18 - 00:29:58:08
Speaker 2
So even if it is just a make it three supplement, just make sure you have each and every day and it will help rather than just waiting it. I do that with things as well. So I've been trying to breathe through breathing techniques a lot more lately because they do help with anxiety and stress as well, where in the past I've only waited until I was highly anxious or stressed and then I'll do the breathing techniques where now I'm trying to do it every single day because it actually helps you, don't you don't get you don't actually get to that point where your stress and anxiety, you're anxious because you're doing it every day.
00:29:58:09 - 00:30:02:10
Speaker 1
You're trying to prevent it, not just wait for it to happen and then treat it.
00:30:02:10 - 00:30:03:01
Speaker 2
Yes.
00:30:03:04 - 00:30:03:12
Speaker 1
Yeah.
00:30:03:13 - 00:30:04:14
Speaker 2
Prevention rather than.
00:30:04:14 - 00:30:06:03
Speaker 1
Reaction. Yes.
00:30:06:03 - 00:30:06:13
Speaker 2
Awesome.
00:30:06:19 - 00:30:12:05
Speaker 1
Right before we go, you said to everyone hanging around to the end because they've got some life changing thing to tell you.
00:30:12:14 - 00:30:32:15
Speaker 2
No, I just figured we could bring in a new segment. I'm just been trying to think of what it could be called. Like maybe things that improve your life. Hold on. I'm just going to press record again. So I just figured you could think of maybe like I was going to say something to watch, something to listen to, and somebody.
00:30:32:15 - 00:30:46:13
Speaker 1
Okay. Oh, I forgot. The green tape bugs me up. Oh, yeah, Yeah. It makes me want to vomit on empty stomach. 10 minutes, man.
00:30:47:14 - 00:30:59:18
Speaker 2
Okay, so our last segment, I wanted to try and bring a new one in. I still haven't got a name, so if you're listening alone, try and think of a good time for it's. I'm thinking we'll do topics that going to help you live a happy and healthy.
00:30:59:18 - 00:31:01:08
Speaker 1
Life through this whole podcast.
00:31:01:08 - 00:31:06:19
Speaker 2
But just little things so something you can listen to, something you can watch and something you can eat.
00:31:07:02 - 00:31:08:00
Speaker 1
Oh, okay.
00:31:09:06 - 00:31:10:07
Speaker 2
And maybe something you can do.
00:31:10:23 - 00:31:12:21
Speaker 1
Just three is a good three give you three.
00:31:13:03 - 00:31:41:19
Speaker 2
So something fast because something you can listen to or listen to a great podcast. It was with Chris Williams and Alex Ramsey. So both very deep thinkers, but very practical as well. So they think very deeply on topics but actually give you practical advice to go and then implement what they're talking about. Where I feel like a lot of people now will just talk about these topics and not actually give you things that you can go and do with.
00:31:41:21 - 00:32:02:18
Speaker 2
Yeah, So it was all about business life, thinking about things that how to go about thinking about things that you don't want to do, that you don't realize you don't want to do, and how that impacts the trajectory of your life and your success. So they go into that. Just a really good topic, really good conversation, good podcast.
00:32:02:18 - 00:32:05:22
Speaker 2
It'll be in the show notes. Okay, you.
00:32:05:22 - 00:32:07:21
Speaker 1
Want to do all three or am I going next?
00:32:08:03 - 00:32:10:06
Speaker 2
I can do all three something.
00:32:10:06 - 00:32:29:13
Speaker 1
Oh wait, this shared all that I have, but I had to bring three. You had to bring three. I was like, I'm not prepared for this man. Okay, so something you should watch is the next one. Okay, so there is a short clip on YouTube we can link from an interview. Andrew Haberman was being interviewed by Andrew Schulz.
00:32:29:13 - 00:32:56:21
Speaker 1
I want to say, who is an American comedian. And as a short clip about breathing nasal breathing, mouth breathing, I think it's like 10 minutes long. And it's just very informative, very insightful. And everyone should watch it and everyone should try and change from being a nasal breather to a mouth. Breathe out because it's very good for your health, longevity and the esthetically the esthetic aspect of your face, right?
00:32:57:11 - 00:33:07:03
Speaker 1
Because breathing through your mouth changes the shape of your jaw and your face. So breathing through your nose just changes. This whole structure, which.
00:33:07:03 - 00:33:09:09
Speaker 2
Is so nasal breathing is better for those.
00:33:09:09 - 00:33:27:14
Speaker 1
One. Yeah, sorry, nasal breathing all the way. So I feel like since we've been dating, I've been working on nasal breathing the whole time because I've been a math writer my whole life. This and I will say it helps you sleep a lot better when you can breathe through your nose. It helps you concentrate a lot better. I don't know.
00:33:27:14 - 00:33:31:07
Speaker 1
Just go watch the video. I don't have to talk about it because I just told you guys that that's my Rachel. So.
00:33:32:04 - 00:33:35:07
Speaker 2
And then the last one, I reckon, is the spice packet. You go.
00:33:35:13 - 00:33:51:01
Speaker 1
Right? I put them on my story. If you guys follow me on social media. But there's this brand called Mingle, who I've seen on socials for ages, but they haven't been in a supermarket near us because we're living in the country, but now we're in the city and.
00:33:51:04 - 00:33:52:09
Speaker 2
Perks of living in the city.
00:33:52:15 - 00:34:11:20
Speaker 1
Right? And it's like their whole mantra, focus, I don't know, is no nasties. Right? So we spoke about no preservatives. If you buy spices from the supermarket and you actually read the back of them like any combined ones, not like just paprika but like a Cajun spice. So much crap in there, a lot of.
00:34:11:20 - 00:34:12:08
Speaker 2
Sugar.
00:34:12:12 - 00:34:22:08
Speaker 1
So much sugar. Whereas these ones, it's literally just the dry herbs mixed together. They're pretty cheap. Like, I don't know, the everything bagel seasoning on roast potatoes.
00:34:23:11 - 00:34:37:08
Speaker 2
And this is what I'm saying. You could just chop up green veggies or all the colors you need and then sprinkle that on it in a pan with a bit of olive oil and you've got healthy vegetables taste good and you going to eat them?
00:34:37:08 - 00:34:39:01
Speaker 1
Yeah. So mango is the brand.
00:34:39:23 - 00:34:58:17
Speaker 2
If you have any suggestions for that segment for the name, give us a name. Um, I'll try and think of a good one for next week, but maybe once a month makes it in with the questions and all that sort of stuff for each episode. Obviously, if you've lasted this long, I've enjoyed it, so make sure you share it with a friend.
00:34:59:04 - 00:35:21:18
Speaker 2
As I always say, podcast grow from word of mouth. So without you guys sharing it with friends or family that you think will get something out of it as well. And this podcast wouldn't be growing and it is growing. So thank you for those that have been sharing it, But as always, just copy the link. It takes 2 seconds to copy this show link and send it to one friend family member, someone that you know will get something out of it as well.
00:35:22:17 - 00:35:56:04
Speaker 2
Thank you all and we'll talk to you in the next episode by.
