WEBVTT 1 00:00:00.080 --> 00:00:00.820 Have Facebook 2 00:00:01.439 --> 00:00:05.620 pipping me, so and not letting me share the information with the rest of you. So 3 00:00:05.920 --> 00:00:06.420 welcome. 4 00:00:06.480 --> 00:00:15.975 Today, we're gonna be talking about reducing cancer risk and really focusing on, like, the five drivers that you need to be aware of so that you can actually manage those factors. 5 00:00:16.855 --> 00:00:21.435 And at the end of this, I hope you'll take away a couple of things you can actually start 6 00:00:21.815 --> 00:00:23.275 implementing right away. 7 00:00:23.575 --> 00:00:24.695 So that's my goal. 8 00:00:24.695 --> 00:00:34.570 And if you wanna think about it as we're going through and if you think about something that you would actually like to adopt, can you just pop it in the chat so that I know you've taken it on board? 9 00:00:35.510 --> 00:00:35.910 Okay. 10 00:00:35.910 --> 00:00:41.670 Now just a heads up, because often when people log on to things, it's like, am I in the right place? 11 00:00:41.670 --> 00:00:42.885 Well, you're in the right place. 12 00:00:43.364 --> 00:00:47.464 If you finish cancer treatment or if even if you're on long term, 13 00:00:48.725 --> 00:00:49.225 immunotherapy 14 00:00:49.684 --> 00:00:52.504 or something else, you know, there is a lot you can do to actually 15 00:00:53.204 --> 00:00:55.065 manage it. If you're still 16 00:00:55.870 --> 00:00:57.810 experiencing symptoms from the treatment 17 00:00:58.670 --> 00:01:03.970 and, you know, the most common ones are things like nausea and fatigue and aches and pains. 18 00:01:04.590 --> 00:01:08.690 You're still finding you're not quite that energy that you had a little while ago. 19 00:01:08.830 --> 00:01:10.130 Now for a lot of people, 20 00:01:11.235 --> 00:01:17.895 I know that you, you know, there's this whole process of going through cancer treatment, and it's really 21 00:01:18.994 --> 00:01:21.735 it's really tough because what happens is you basically 22 00:01:22.115 --> 00:01:23.335 push through the treatment, 23 00:01:24.790 --> 00:01:29.210 really quickly. And often we're, you know, we go through this whole roller coaster of 24 00:01:29.590 --> 00:01:30.330 the diagnosis 25 00:01:30.710 --> 00:01:31.510 and, you know, 26 00:01:32.070 --> 00:01:36.810 personally, I always remember the December 16 when I got the diagnosis and, 27 00:01:37.995 --> 00:01:41.534 my doctor had got me to come back in, which was a bit unusual. 28 00:01:41.755 --> 00:01:45.215 And then I just looked at her face and went, oh, this isn't gonna be good. 29 00:01:45.595 --> 00:01:51.420 And from there, it was like I had first surgery in January. I had another one in March. Now for me, 30 00:01:51.900 --> 00:01:57.280 I didn't actually have to go through more treatment, but the process of recovery was a lot longer than I was expecting. 31 00:01:57.900 --> 00:02:02.640 And I think the fatigue is very real and it can take a long time to get over that. 32 00:02:02.780 --> 00:02:06.535 And you also find that it takes a while to get through all the symptoms. 33 00:02:06.915 --> 00:02:09.095 So I was just gonna say for 34 00:02:09.475 --> 00:02:12.375 is it is it is anyone else who's been through that process, 35 00:02:13.315 --> 00:02:14.855 can resonate with that experience? 36 00:02:16.915 --> 00:02:19.495 Maybe just pop a yes in the chat 37 00:02:19.955 --> 00:02:20.775 or why. 38 00:02:21.569 --> 00:02:22.069 Now 39 00:02:22.849 --> 00:02:23.590 if you, 40 00:02:25.010 --> 00:02:25.730 you know, look. 41 00:02:25.730 --> 00:02:31.110 If you're not really prepared to change anything, this probably isn't the right time to be looking at this. 42 00:02:31.410 --> 00:02:33.510 If you're on a really wide range of medications, 43 00:02:33.970 --> 00:02:36.150 you may really need some one on one attention. 44 00:02:36.765 --> 00:02:40.704 And look, frankly, as a practitioner, if you're expecting miracle cures, 45 00:02:41.245 --> 00:02:42.944 sorry, I'm not the right place. 46 00:02:43.644 --> 00:02:47.665 Look, I know that as you've been through treatment, most people have told you, 47 00:02:47.965 --> 00:02:51.985 you know, oh, there's this amazing mushroom or there's this you can try or that. 48 00:02:52.220 --> 00:02:57.920 And it's really there there are no miracle cures that I'm aware of, and I think, 49 00:02:59.180 --> 00:03:06.000 but I think there is an awful lot we can do, and there's a lot we can recover. So, you know, I think 50 00:03:06.525 --> 00:03:11.345 I always like to think about that, you know, every cell in your body is replaced over seven years. 51 00:03:11.645 --> 00:03:15.985 So if you make changes over that seven years period, you can really see the benefit. 52 00:03:16.285 --> 00:03:23.270 And you can really change what's happening with your, you know, like, the key operating systems, which are the key drivers 53 00:03:23.890 --> 00:03:26.390 and actually experience a difference. So 54 00:03:27.010 --> 00:03:32.070 how are people feeling about that? Do you feel like that's something actually helpful for you? 55 00:03:34.395 --> 00:03:34.895 And 56 00:03:36.235 --> 00:03:37.295 something you can, 57 00:03:38.235 --> 00:03:41.135 find some value in? Yep. Okay. Great. 58 00:03:42.795 --> 00:03:43.615 So look. 59 00:03:44.075 --> 00:03:44.975 The other thing 60 00:03:45.515 --> 00:03:51.170 is what I'd really like you to focus on today is, you know, what's one thing you can actually do and change? 61 00:03:52.030 --> 00:03:57.650 And I have to say, for me, one of the simplest things that I changed was exercise. 62 00:03:57.709 --> 00:04:00.930 And, you know, as a practitioner, yeah, I know all this stuff, but 63 00:04:01.230 --> 00:04:03.470 putting it into place isn't always that easy. 64 00:04:03.470 --> 00:04:08.495 And I'm actually upstairs in my clinic today, and you can see the lovely tea set in the background. 65 00:04:08.495 --> 00:04:08.995 But, 66 00:04:10.335 --> 00:04:11.555 you know, it 67 00:04:12.095 --> 00:04:13.715 it's a really interesting 68 00:04:14.255 --> 00:04:15.475 space. And 69 00:04:15.855 --> 00:04:18.274 downstairs, there's this lovely Pilates studio. 70 00:04:19.450 --> 00:04:24.890 And despite the fact that I worked upstairs over it for eight years, it took me that long to get in there. 71 00:04:24.890 --> 00:04:25.390 And 72 00:04:25.770 --> 00:04:28.670 doing Pilates twice a week made a big difference 73 00:04:29.930 --> 00:04:35.025 mostly to the aches and pains and really reduced the intensity of what I was feeling. 74 00:04:35.025 --> 00:04:38.805 So, you know, even if it's just one thing you take out of it, 75 00:04:39.985 --> 00:04:46.805 make that change, make it for a period of time, and I'd say it probably took me six weeks to three months to really experience the difference. 76 00:04:49.949 --> 00:04:53.490 So, you know, give it some time and be a little bit patient. 77 00:04:54.430 --> 00:04:56.530 Alright. So a little bit of background on me. 78 00:04:56.990 --> 00:04:59.569 I'm a naturopath, nutritionist, and a homeopath. 79 00:04:59.949 --> 00:05:03.345 I actually I've been in the industry for about twenty years. 80 00:05:03.825 --> 00:05:09.605 I know because of my gray hair, people think I've been here a bit longer, but I had a previous career in banking. 81 00:05:10.145 --> 00:05:12.805 So I brought some different experience in. 82 00:05:14.225 --> 00:05:16.785 I have done a lot of, 83 00:05:17.880 --> 00:05:21.160 ongoing professional development because that's really part of what we do. 84 00:05:21.160 --> 00:05:23.500 But the thing that one of the things I resonate 85 00:05:23.880 --> 00:05:27.580 with really well was, a course I did with Joe Bredesen on 86 00:05:28.440 --> 00:05:32.940 Alzheimer's and dementia, and a lot of the things he was talking about are generally, 87 00:05:33.875 --> 00:05:34.375 really 88 00:05:34.995 --> 00:05:39.335 effective for preventative health for most people when as they get older. 89 00:05:39.715 --> 00:05:41.895 The other thing I've done is I've done some lovely, 90 00:05:42.515 --> 00:05:45.255 training with Carla Wren, who's very experienced 91 00:05:46.115 --> 00:05:48.215 naturopath who focuses on oncology 92 00:05:48.949 --> 00:05:50.650 and, also long COVID. 93 00:05:51.430 --> 00:05:53.690 So if it's a really tricky case, 94 00:05:54.389 --> 00:05:57.290 stage four, I'm probably gonna refer it to Carla 95 00:05:58.070 --> 00:06:01.930 because she's absolutely amazing, and she has great protocols in place. 96 00:06:02.550 --> 00:06:04.650 But I think the the 97 00:06:05.005 --> 00:06:09.345 area where I can really make a difference is supporting people as they go through 98 00:06:10.045 --> 00:06:13.185 and, you know, they recover from the treatment and 99 00:06:13.725 --> 00:06:14.225 maintain 100 00:06:16.125 --> 00:06:19.425 a healthy lifestyle, great health, and, gradually 101 00:06:19.725 --> 00:06:23.000 improve and and just put the whole thing in the rearview mirror. 102 00:06:24.020 --> 00:06:25.800 Okay. So one of the 103 00:06:26.260 --> 00:06:29.240 topics I was gonna cover today was the five hidden drivers, 104 00:06:31.860 --> 00:06:38.025 which this is really when I talk about systems biology, these are the systems that I think are really important. 105 00:06:38.405 --> 00:06:44.724 And part of the problem when you're going through treatment is that you're often just dealing with someone who's looking at a part of you. 106 00:06:44.724 --> 00:06:48.390 You know, if it's breast cancer, you look at someone who's looking at your boob. 107 00:06:48.630 --> 00:06:50.810 If it's bowel cancer, they're looking at your stomach. 108 00:06:51.350 --> 00:06:53.850 And I think it's really important to look at the bigger 109 00:06:54.150 --> 00:06:56.970 operating systems to really see what's driving, 110 00:06:58.790 --> 00:07:03.690 cancer recurrence risk. So the five I wanna look at today are inflammation, 111 00:07:04.205 --> 00:07:07.005 which is really critical and it's also really important with aging. 112 00:07:07.005 --> 00:07:08.625 We actually call it inflammaging. 113 00:07:09.485 --> 00:07:10.545 Insulin resistance 114 00:07:11.245 --> 00:07:11.745 and 115 00:07:12.125 --> 00:07:17.665 if you do nothing else, really focus on the what I'm going to talk about about balancing blood sugar. 116 00:07:19.050 --> 00:07:21.070 The microbiome or the gut flora 117 00:07:21.449 --> 00:07:23.710 is literally everything we consume 118 00:07:24.330 --> 00:07:29.150 goes through the gut for processing. So the better that's functioning, the better we can respond. 119 00:07:29.610 --> 00:07:30.750 Hormonal imbalances 120 00:07:31.210 --> 00:07:31.530 and, 121 00:07:32.245 --> 00:07:34.985 and, of course, chronic stress and nervous system dysregulation. 122 00:07:35.764 --> 00:07:37.625 And there's nothing like a diagnosis 123 00:07:38.485 --> 00:07:43.384 and going through treatment to really result in a lot of chronic stress and nervous system dysregulation. 124 00:07:44.389 --> 00:07:47.290 Oh, look at that. I didn't realize I did that. So, 125 00:07:48.150 --> 00:07:49.770 you know, what really perpetuates 126 00:07:50.150 --> 00:07:51.050 chronic inflammation? 127 00:07:51.910 --> 00:07:53.110 Well, it's a few things. 128 00:07:53.510 --> 00:07:56.535 Insulin resistance, which I'm gonna talk about a little bit more, 129 00:07:57.255 --> 00:07:58.075 in detail. 130 00:07:59.335 --> 00:07:59.835 Carrying 131 00:08:00.375 --> 00:08:03.515 excess weight particularly around the stomach. So 132 00:08:03.975 --> 00:08:10.395 I think those measurements are that, you wanna stay under 88 cm around the waist for women 133 00:08:10.900 --> 00:08:12.180 and 102 134 00:08:12.180 --> 00:08:13.479 cm for men. 135 00:08:14.340 --> 00:08:18.919 Might be a bit less. I think it's that does sound a bit high to me, but I've got that note there. 136 00:08:21.300 --> 00:08:22.599 Because, basically, 137 00:08:23.539 --> 00:08:25.400 that extra fat can also 138 00:08:26.665 --> 00:08:27.165 create 139 00:08:27.465 --> 00:08:27.965 inflammatory, 140 00:08:29.145 --> 00:08:32.285 conditions and markers and predispose you to 141 00:08:33.145 --> 00:08:34.445 some forms of recurrence. 142 00:08:35.545 --> 00:08:39.405 The other thing that I want to mention was poor quality sleep 143 00:08:39.710 --> 00:08:40.770 is really inflammatory. 144 00:08:40.910 --> 00:08:47.570 And, again, I know when we're going through diagnosis and treatment that the sleep can often be disturbed because there's a lot of overthinking. 145 00:08:48.190 --> 00:08:53.570 But I think if this is one thing you can really sort out, it will make a big difference for you. 146 00:08:53.795 --> 00:09:00.215 And the sort of things that can make a difference with sleep are having the right environment for sleep, which means the right temperature. 147 00:09:00.355 --> 00:09:01.495 So in that humidity, 148 00:09:02.195 --> 00:09:04.375 I'm actually sleeping with a fan on. 149 00:09:04.675 --> 00:09:08.330 Sorry. I wasn't on my eyelash sitting there. I did. 150 00:09:09.670 --> 00:09:14.730 I'm sleeping with a fan and the air conditioner on at about 22 degrees 151 00:09:15.270 --> 00:09:20.470 so that it's cool enough for me to sleep and there's a bit of air moving and it's a really comfortable environment. 152 00:09:20.470 --> 00:09:22.490 I'm also making sure the room's dark 153 00:09:23.075 --> 00:09:27.655 and that I've got the right bedding. So that could mean, you know, that the mattress is the right 154 00:09:28.115 --> 00:09:34.295 comfort level for you. And I often find for people that they'll, you know, despite spending 155 00:09:34.915 --> 00:09:36.055 a lot of their life 156 00:09:36.430 --> 00:09:37.250 trying to sleep, 157 00:09:37.950 --> 00:09:41.410 they don't invest money in having a really comfortable bedroom. 158 00:09:41.630 --> 00:09:44.110 And I think this is something that really pays dividends. 159 00:09:44.110 --> 00:09:48.210 So get the right bed, the right mattress, the right pillows for you. 160 00:09:48.365 --> 00:09:50.444 I'm loving the latex ones at the moment. 161 00:09:50.444 --> 00:09:53.904 They're low allergen but I just seem to find that they are really 162 00:09:54.365 --> 00:09:57.985 really do the job in terms of supporting you as you sleep. 163 00:09:58.365 --> 00:10:00.865 And you know sometimes it can be a question of having 164 00:10:01.310 --> 00:10:02.910 a couple of different pillows there. 165 00:10:02.910 --> 00:10:11.889 If you've had surgery and you've got aches and pains, you know, putting a pillow between your legs or under a shoulder or something could just make that difference in being able to get to sleep. 166 00:10:13.149 --> 00:10:14.449 Now the other, 167 00:10:16.175 --> 00:10:21.535 the the big issue I was gonna talk about was insulin resistance and the need to balance your blood sugar. 168 00:10:21.535 --> 00:10:23.535 So what does that look like? 169 00:10:23.535 --> 00:10:29.490 And, I mean, I'm pretty sure no one on this call would be eating the cereal for breakfast, or I'm hoping they wouldn't. 170 00:10:30.690 --> 00:10:37.350 But, you know, I think the thing is what we think of as a healthy diet isn't necessarily a healthy diet. 171 00:10:37.730 --> 00:10:42.950 And I think this is really you know, one of the problems when post treatment is that people are told 172 00:10:43.735 --> 00:10:46.935 to get on with things, and they're given really generic advice. 173 00:10:46.935 --> 00:10:49.275 You know, it's like eat well, don't drink, 174 00:10:49.735 --> 00:10:53.895 manage stress. And it's like, eat well. What does eat well look like? 175 00:10:53.895 --> 00:10:55.515 And, you know, as a practitioner, 176 00:10:56.295 --> 00:10:58.740 I used to supervise student clinic in nutrition. 177 00:10:59.760 --> 00:11:03.940 And ninety five percent of the people that came in would say they were eating a healthy diet. 178 00:11:04.000 --> 00:11:07.700 And I think in all that time, we only found one person where we went, 179 00:11:08.240 --> 00:11:11.620 wow. We don't think there's anything we can do with that type. 180 00:11:11.680 --> 00:11:13.855 I don't think there's anything we can change. 181 00:11:15.195 --> 00:11:17.215 But, you know, we could really, 182 00:11:18.555 --> 00:11:22.635 you know, with the with her, it was like, I'm you know, there is just nothing there. 183 00:11:22.635 --> 00:11:26.415 But with the other with the other hundreds of people who came through clinic, 184 00:11:26.990 --> 00:11:29.570 there was often challenges with their diet. 185 00:11:30.190 --> 00:11:33.730 And one of the biggest ones was that we seem to have a very carbohydrate 186 00:11:34.110 --> 00:11:35.170 intensive diet, 187 00:11:36.510 --> 00:11:38.370 rather than having a very 188 00:11:39.149 --> 00:11:39.649 veggie 189 00:11:40.475 --> 00:11:44.735 intensive diet. So plant based foods. And I'm not saying go vegan or vegetarian, 190 00:11:45.275 --> 00:11:46.895 although if it works for you, great. 191 00:11:47.275 --> 00:11:52.895 But what I am saying is we need to be having more plant foods, less cover, you know, 192 00:11:53.339 --> 00:11:54.800 low to moderate carbohydrates 193 00:11:55.339 --> 00:11:58.720 and decent quality protein. So we'll talk about that a bit more. 194 00:11:59.819 --> 00:12:02.800 Now the reason that I want you to maintain 195 00:12:03.980 --> 00:12:06.880 lovely stable blood glucose levels is because 196 00:12:07.339 --> 00:12:10.215 this way of eating tends to spike your glucose, 197 00:12:10.915 --> 00:12:16.135 and then you pump out a whole bunch of insulin to put it back into the cells or to store it. 198 00:12:16.675 --> 00:12:17.175 And 199 00:12:17.715 --> 00:12:18.775 you you keep 200 00:12:19.475 --> 00:12:25.440 creating these peaks and troughs through the day, which puts a lot of pressure on your pancreas to to produce all that insulin. 201 00:12:25.440 --> 00:12:26.420 And over time, 202 00:12:26.959 --> 00:12:31.520 it we develop what we call insulin resistance. It's just just like, you know, just think about it. 203 00:12:31.520 --> 00:12:34.660 She's she's just gotta push a bit harder every single time. 204 00:12:35.040 --> 00:12:40.865 And so what I want you to do is to be stabilising that blood sugar so that we're not putting as much pressure 205 00:12:41.404 --> 00:12:42.305 on the pancreas 206 00:12:42.765 --> 00:12:46.065 and developing insulin resistance and type two diabetes 207 00:12:46.525 --> 00:12:48.705 because those have been shown to be 208 00:12:49.165 --> 00:12:51.345 a factor in recurrence risk. 209 00:12:54.399 --> 00:12:54.899 Okay. 210 00:12:56.560 --> 00:12:57.540 Now so 211 00:12:57.920 --> 00:13:03.860 really foundational for me is balancing blood sugar, and it's really one of the core principles for reducing 212 00:13:04.720 --> 00:13:06.660 the impact of insulin resistance. 213 00:13:08.464 --> 00:13:10.165 And, you know, what 214 00:13:11.425 --> 00:13:14.084 and, frankly, I find it is also 215 00:13:15.024 --> 00:13:19.125 really invaluable for a lot of women who are period or postmenopausal, 216 00:13:20.865 --> 00:13:21.365 in 217 00:13:21.680 --> 00:13:25.300 a range of benefits. So, you know, this client particularly was saying 218 00:13:26.079 --> 00:13:31.380 balancing out her blood sugar has really helped her brain and she's been able to reduce her antidepressants. 219 00:13:31.839 --> 00:13:32.579 Now, again, 220 00:13:33.120 --> 00:13:36.980 I'm a naturopath not a doctor, so I'm not gonna tell you to change medications. 221 00:13:37.685 --> 00:13:39.865 I may ask your doctor to review medications, 222 00:13:40.565 --> 00:13:43.385 but only in conjunction with the GP. 223 00:13:44.165 --> 00:13:49.625 And I have to say in the past when I've I have on occasion been told that a client stopped taking medications, 224 00:13:50.390 --> 00:13:55.110 I will usually send them back to their GP to review because some medications need to be weaned off. 225 00:13:55.110 --> 00:13:56.790 You know? You can't just jump in. 226 00:13:56.790 --> 00:14:04.410 But it was good to hear that she was actually able to reduce that down, and she's had some really significant benefits from just having 227 00:14:04.710 --> 00:14:05.770 adequate protein. 228 00:14:07.215 --> 00:14:07.955 And look, 229 00:14:08.335 --> 00:14:13.075 in the reducing cancer recurrence risk, I am going to also include 230 00:14:13.455 --> 00:14:14.675 as a bonus, 231 00:14:15.455 --> 00:14:21.235 my four week balancing blood sugar program, which goes into a lot of detail about how to do this. 232 00:14:21.940 --> 00:14:27.640 Because I do find it is one of the most critical things for you as you go through this process. 233 00:14:28.580 --> 00:14:30.120 Okay now the second, 234 00:14:30.740 --> 00:14:33.000 driver I want to talk about was the microbiome. 235 00:14:34.095 --> 00:14:40.834 And, really, I think if any of you have any symptoms after treatment, and I wouldn't be surprised if you do because, 236 00:14:41.295 --> 00:14:41.875 you know, 237 00:14:43.055 --> 00:14:44.834 it's process of some of those drugs 238 00:14:45.295 --> 00:14:48.995 are obviously designed to kill off cells, and they're not 239 00:14:49.509 --> 00:14:50.009 very, 240 00:14:51.350 --> 00:14:52.569 gentle on our systems. 241 00:14:53.430 --> 00:14:57.290 You may have done some support through that process, but it's not easy. 242 00:14:57.350 --> 00:15:01.990 And one of the best things you can do is try and eat enough fibers as you go through. 243 00:15:01.990 --> 00:15:07.085 So that's your vegetables and your fruits and things like the lovely chia seeds in this bowl. 244 00:15:07.785 --> 00:15:10.365 But, the other symptoms that can 245 00:15:10.825 --> 00:15:13.405 often create issues are things like bloating, 246 00:15:14.185 --> 00:15:14.685 reflux, 247 00:15:15.625 --> 00:15:17.325 you know, constipation, diarrhea. 248 00:15:17.785 --> 00:15:22.170 And when I look at those symptoms, I always look at them in context of 249 00:15:22.630 --> 00:15:26.890 where is it it basically gives you a kind of think about it as plumbing. 250 00:15:27.430 --> 00:15:29.530 Food goes in the mouth, goes through the system, 251 00:15:29.910 --> 00:15:30.950 comes out the other end. 252 00:15:30.950 --> 00:15:34.565 We won't go into too much detail about that on this because I don't know you that well yet. 253 00:15:34.945 --> 00:15:36.964 But, look, generally speaking, 254 00:15:37.584 --> 00:15:39.204 as you go through that process, 255 00:15:40.225 --> 00:15:41.605 you know, the 256 00:15:41.985 --> 00:15:46.084 the symptom actually tells you where it is in the pipe. So if you think about it, reflux 257 00:15:46.640 --> 00:15:48.100 is it the start of the pipe? 258 00:15:48.560 --> 00:15:50.500 Flatulence is at the end of the pipe. 259 00:15:51.279 --> 00:15:52.740 So whether you're not, 260 00:15:53.279 --> 00:15:56.820 producing enough stomach acid, then you can often get, you know, that, 261 00:15:57.840 --> 00:16:01.060 feeling of, like, there's something coming back up the pipe. 262 00:16:01.425 --> 00:16:06.225 There's a bit of a nasty there can often be a acidic taste in the mouth. There can be burning. 263 00:16:06.225 --> 00:16:08.005 There can be other signs of discomfort. 264 00:16:08.705 --> 00:16:09.205 So 265 00:16:09.584 --> 00:16:16.485 if you're experiencing any of that, it's some it's really giving you a heads up to say it's time to actually deal with your digestion 266 00:16:17.120 --> 00:16:20.660 and make sure that that driver isn't affecting you. Because ultimately, 267 00:16:21.440 --> 00:16:32.500 what we really want is for you to be absorbing food as well as possible so that you're getting you know, if you're eating all these lovely fruits and vegetables, you're actually getting the nutrients out of them that you need. 268 00:16:33.825 --> 00:16:36.005 And one of the tips I would give you is 269 00:16:36.545 --> 00:16:42.165 one of the things that people need to do, and we often well, two things, actually, because I can't help myself. 270 00:16:42.385 --> 00:16:43.605 But first thing is 271 00:16:44.625 --> 00:16:45.365 sit down 272 00:16:45.699 --> 00:16:49.079 and take a pause for a couple of minutes before you eat. 273 00:16:49.860 --> 00:16:53.000 Even you know if you're very stressed coming into eating 274 00:16:53.459 --> 00:16:59.345 just do a little bit of breathing. So breathe in for four. Hold for two and breathe out for six. 275 00:16:59.644 --> 00:17:03.485 And do that for a minute or two just to help reset your nervous system. 276 00:17:03.485 --> 00:17:05.505 So you've moved into rest and digest. 277 00:17:06.285 --> 00:17:11.744 The second thing I would love you to do is to actually make sure you're chewing your food and you're not just doing the 278 00:17:14.079 --> 00:17:15.919 which if you can't see me, means, 279 00:17:16.319 --> 00:17:19.380 bolting it down, which I do find a lot of people 280 00:17:19.919 --> 00:17:21.059 do tend to do. 281 00:17:23.440 --> 00:17:25.700 Worse still is walking and eating, 282 00:17:26.240 --> 00:17:28.240 because that does nothing for your digestion. 283 00:17:28.240 --> 00:17:32.304 So those two things, you know, calm down before you eat 284 00:17:32.684 --> 00:17:35.085 and sit and actually eat and, 285 00:17:35.565 --> 00:17:38.065 eat like a human being and chew your food. 286 00:17:38.284 --> 00:17:41.345 Now you don't necessarily need to chew your food 30 times, 287 00:17:42.010 --> 00:17:43.549 but the more you do, 288 00:17:44.730 --> 00:17:49.789 the bonus is that it will actually help reduce some of the bloating and possibly even, 289 00:17:50.490 --> 00:17:51.950 the bowel symptoms because 290 00:17:52.970 --> 00:17:54.510 you're really well designed 291 00:17:54.970 --> 00:17:58.285 to break food down, you know, hence the mouthful of chompers. 292 00:17:59.145 --> 00:18:08.125 And we wanna break it down into really small particles so that the enzymes can go to work on a really small amount of food, not large chunks of food. 293 00:18:08.265 --> 00:18:12.200 Because if it's large chunks of food it's just going to sit there and ferment 294 00:18:12.660 --> 00:18:13.880 and produce gas. 295 00:18:14.180 --> 00:18:14.680 So 296 00:18:15.220 --> 00:18:18.920 that's one of the things that I think is really critical with 297 00:18:19.380 --> 00:18:22.120 digestion and you know the benefit of that is 298 00:18:22.475 --> 00:18:23.135 if you're, 299 00:18:23.515 --> 00:18:31.375 chewing well and eating when you're rested, you probably eat a little bit less and you'll find that you get better in intake from your food. 300 00:18:32.475 --> 00:18:34.095 And better intake of your supplements, 301 00:18:34.475 --> 00:18:37.215 but also a little bit more energy from that food. 302 00:18:40.630 --> 00:18:41.429 And I think, 303 00:18:42.070 --> 00:18:48.169 this is a testimonial from someone who did my aging outrageously program, but there's a lot of overlap between these two. 304 00:18:48.549 --> 00:18:52.890 And, what she was saying was, you know and she'd been to see me for quite a while, but, 305 00:18:53.645 --> 00:18:54.544 she'd moved 306 00:18:54.924 --> 00:18:55.825 further away. 307 00:18:56.044 --> 00:19:04.544 And, so she did the recorded program and found that really her stomach was working a lot better and was a lot more comfortable following those tips. 308 00:19:06.430 --> 00:19:09.410 Now the other driver we mentioned was hormonal imbalances. 309 00:19:10.350 --> 00:19:11.810 And one of them is, 310 00:19:12.190 --> 00:19:15.890 you know, insulin's really getting a workout today, isn't it? 311 00:19:16.110 --> 00:19:18.770 And not just because I've managed to have that pretty picture. 312 00:19:19.275 --> 00:19:24.335 But high insulin is actually you know, I always think about it with hormonal imbalances. 313 00:19:25.115 --> 00:19:27.775 It is a factor for cancer recurrence risk because 314 00:19:28.155 --> 00:19:33.215 as we know, there are some types of cancers and particularly in the breast cancer where excess estrogen, 315 00:19:34.690 --> 00:19:38.710 or, you know, they can be estrogen receptive, they can be progesterone receptive. 316 00:19:39.410 --> 00:19:43.030 So we are concerned about making sure that hormones 317 00:19:43.490 --> 00:19:43.990 are, 318 00:19:45.170 --> 00:19:50.565 balanced. But for me, this would also be about making sure that hormones are detox ified properly. 319 00:19:51.185 --> 00:19:58.005 And so again, this comes back to actually making sure that you're eating enough fruit and vegetables so that you're actually supporting those detox pathways. 320 00:19:58.785 --> 00:20:04.005 And you know, you may even wanna do a little bit more testing to make sure that that's actually happening correctly. 321 00:20:04.440 --> 00:20:11.580 Now with estrogens, I'm going to use a really simplistic example, but there are three pathways that estrogen 322 00:20:12.519 --> 00:20:13.720 metabolism goes down. 323 00:20:13.720 --> 00:20:18.195 So you produce the estrogen, you've used it for what you need it for and then you break it down. 324 00:20:18.755 --> 00:20:21.735 And the first pathway, which I call the o two pathway, 325 00:20:22.195 --> 00:20:24.934 is the one we really want most of it going down. 326 00:20:25.075 --> 00:20:30.134 The o eight is a little bit proliferative, and the o 16 is very proliferative. 327 00:20:30.355 --> 00:20:33.894 So what we wanna do is make sure that as much of it's being shunted down 328 00:20:34.429 --> 00:20:35.570 the non problematic 329 00:20:35.870 --> 00:20:37.170 pathway as possible. 330 00:20:37.790 --> 00:20:39.490 Now the reason insulin 331 00:20:39.790 --> 00:20:42.770 high insulin is a problem is when you have 332 00:20:43.150 --> 00:20:47.135 an excess from one hormonal system such as insulin, 333 00:20:47.755 --> 00:20:49.835 it can start to affect the others as well. 334 00:20:49.835 --> 00:20:53.775 So it is really important to look at both of those things in combination 335 00:20:54.475 --> 00:20:58.255 and actually figure out what you need to be doing to make sure that you're 336 00:20:59.210 --> 00:21:03.790 moderating your insulin. It's not affecting other hormones and that you're also reducing, 337 00:21:04.330 --> 00:21:05.950 you're actually detoxifying 338 00:21:06.410 --> 00:21:08.830 hormones through the the optimal pathways. 339 00:21:10.810 --> 00:21:12.030 Now the other, 340 00:21:12.650 --> 00:21:14.415 and you look, I actually look at 341 00:21:15.535 --> 00:21:19.315 chronic stress and the nervous system as basically being another 342 00:21:20.175 --> 00:21:20.675 another 343 00:21:21.695 --> 00:21:25.135 thing that can really cause a lot of hormonal imbalance as well. 344 00:21:25.135 --> 00:21:35.260 So it's amazing how many of these drivers are all interconnected because, you know, as a human being, we're an entire operating system, not just a little piece of code stuck in the corner. 345 00:21:35.880 --> 00:21:43.425 So one of my favorite systems about stress is that sometimes life send you a brick, and if you don't listen to the brick, you might get the whole damn wall. 346 00:21:43.905 --> 00:21:47.925 And speaking as someone who's driven into the wall a couple of times in her life, 347 00:21:48.705 --> 00:21:52.005 I know all about burnout and how to do it really well. 348 00:21:52.065 --> 00:21:56.165 And, I think this is one of the things that, you know, for a lot of 349 00:21:56.545 --> 00:21:58.085 people, but especially women, 350 00:21:59.300 --> 00:22:00.120 we do 351 00:22:00.660 --> 00:22:06.360 need to actually assess whether we're so busy looking after everyone else that we're not looking after ourselves. 352 00:22:07.060 --> 00:22:14.475 And you know it's that whole that old analogy of you know put your own mask on first before you help other people adjust theirs on the plane. 353 00:22:15.035 --> 00:22:17.535 But, you know, there are a few reasons that people, 354 00:22:18.395 --> 00:22:25.135 struggle to look after themselves, and often these diagnosis happen when there are a huge amount of other demands on our time and energy. 355 00:22:25.755 --> 00:22:29.535 And those things can include things like, you know, we're busy looking after 356 00:22:30.049 --> 00:22:35.030 elderly parents, young kids, you know, family members. We're still working. 357 00:22:35.570 --> 00:22:37.990 We don't have a lot of free time for ourselves. 358 00:22:38.450 --> 00:22:41.270 So what I would really love for everyone, I think the ultimate 359 00:22:42.355 --> 00:22:43.495 nervous system reset 360 00:22:44.434 --> 00:22:45.174 is basically, 361 00:22:48.674 --> 00:22:50.215 you know, to have a holiday 362 00:22:51.154 --> 00:22:53.414 where there were no phones and no deadlines 363 00:22:53.794 --> 00:22:54.774 and no cooking. 364 00:22:54.810 --> 00:22:59.310 For me, that's a big issue because, you know, after forty years of cooking, I'm really over 365 00:23:02.250 --> 00:23:04.990 it. Hence, why the Instagram is so full up of other 366 00:23:06.410 --> 00:23:08.910 pictures of me eating out because, you know, 367 00:23:09.755 --> 00:23:14.174 that's, one of the ways I I chill is not having to take on 368 00:23:14.715 --> 00:23:17.914 that myself. But, of course, then I have to find really good food. 369 00:23:17.914 --> 00:23:21.215 So there's a couple of other recommendations on the gram too. 370 00:23:22.040 --> 00:23:24.540 Now this is actually a picture of Lord Howe Island. 371 00:23:25.080 --> 00:23:26.700 Most of the time when you're there, 372 00:23:27.080 --> 00:23:29.020 you can't really access the Internet, 373 00:23:29.960 --> 00:23:33.420 unless you're in the resort and not all the resorts have Internet. 374 00:23:34.120 --> 00:23:35.580 It's a very lovely, 375 00:23:36.315 --> 00:23:38.495 peaceful environment being in nature 376 00:23:38.955 --> 00:23:45.215 and if I can't give you that time out then what I would like to see is you know you taking 377 00:23:45.914 --> 00:23:48.414 half an hour an hour out of your time a week 378 00:23:48.794 --> 00:23:51.615 to actually look after yourself and your own brain. 379 00:23:52.340 --> 00:23:52.840 Because 380 00:23:53.220 --> 00:23:53.720 chronically 381 00:23:54.420 --> 00:24:00.440 high stress is gonna actually, for a lot of people, will make them put on weight which feeds into all those other drivers. 382 00:24:00.980 --> 00:24:03.720 But it's also really, you know, it's like 383 00:24:05.294 --> 00:24:06.095 95% 384 00:24:06.095 --> 00:24:13.715 of if I would if you take nothing else away, 95% of the stuff you worry about isn't actually gonna happen, and that's a lot of energy going into that field. 385 00:24:14.095 --> 00:24:16.674 So think about it. For me, one of the useful 386 00:24:18.330 --> 00:24:20.110 ways of managing stress was 387 00:24:20.730 --> 00:24:21.230 meditation 388 00:24:22.169 --> 00:24:25.130 and doing some form of meditation on a regular basis. 389 00:24:25.130 --> 00:24:29.150 So the one I really loved was the Meaning of Life TV, which was a 390 00:24:29.929 --> 00:24:35.185 thirty day challenge. It's online. It's free but they're upgrading the site at the moment. 391 00:24:35.185 --> 00:24:39.525 So I found a few other options for you. There's one called Insight Timer. 392 00:24:39.985 --> 00:24:41.605 There's another one called Calm 393 00:24:42.145 --> 00:24:45.265 and Gaia. And they all have free options as well. 394 00:24:45.265 --> 00:24:50.120 But you know, if you have a real favorite, just pop it in the chat and let the others know 395 00:24:50.660 --> 00:24:51.640 what that is. 396 00:24:54.420 --> 00:24:54.920 Okay. 397 00:24:55.540 --> 00:24:56.040 Now 398 00:24:57.300 --> 00:24:58.200 when you, 399 00:24:59.205 --> 00:25:00.184 got your diagnosis 400 00:25:00.485 --> 00:25:01.785 and you went through treatment, 401 00:25:02.325 --> 00:25:06.105 you know, you've got a few options. You can actually take the you can find 402 00:25:06.485 --> 00:25:07.385 other experts. 403 00:25:07.845 --> 00:25:11.960 If you've got a really great budget, you can probably have a whole team supporting you. 404 00:25:12.900 --> 00:25:14.120 But from my perspective, 405 00:25:14.420 --> 00:25:17.160 I probably did a lot of deep diving into 406 00:25:18.020 --> 00:25:23.445 research databases. So EBSCO is one that give me gave me access to about six different 407 00:25:23.985 --> 00:25:24.965 kind of libraries. 408 00:25:25.665 --> 00:25:27.845 Google Scholar is another useful one. 409 00:25:28.465 --> 00:25:34.565 But it is a lot of work. And, you know, with most research, it's like, what you're looking for is 410 00:25:35.160 --> 00:25:38.380 more that supports what you're doing than doesn't because 411 00:25:38.760 --> 00:25:41.180 always in research, there's, you know, 412 00:25:41.480 --> 00:25:46.700 huge range of options. And half the time when they're researching natural supplements and diet, 413 00:25:47.395 --> 00:25:50.035 it's actually not these. It's not well funded. 414 00:25:50.035 --> 00:25:53.895 There's not a lot of great research out there, so it can be really tricky. 415 00:25:54.434 --> 00:25:57.975 So the other thing to look for is, you know, well, 416 00:26:00.390 --> 00:26:01.130 why is, 417 00:26:01.990 --> 00:26:05.530 you know, the recovery advice for a lot of people failing? 418 00:26:06.550 --> 00:26:07.050 And 419 00:26:07.990 --> 00:26:12.230 it's because they don't have hours and hours and the tools to do a lot of research. 420 00:26:12.230 --> 00:26:17.095 All the advice is really generic and just focuses on one thing. So, like, eat healthy. 421 00:26:17.715 --> 00:26:18.695 Where do you start? 422 00:26:19.075 --> 00:26:23.015 Take supplements. Well, which are the ones that would actually make a difference for you? 423 00:26:23.555 --> 00:26:24.435 Move more. 424 00:26:24.435 --> 00:26:29.495 Well, if you're just recovering from surgery, perhaps that's not the time to start a marathon running. 425 00:26:30.890 --> 00:26:37.150 But, you know, it could be the time to do some graded exercise ideally with a physio or an exercise physiologist. 426 00:26:38.010 --> 00:26:41.070 But let's work through those stages. So for me, 427 00:26:41.530 --> 00:26:43.710 what I put together in the program 428 00:26:44.010 --> 00:26:44.750 is basically 429 00:26:45.375 --> 00:26:47.955 eight parts that look at all those key areas 430 00:26:48.575 --> 00:26:52.835 and the idea is that we work together to build a plan so that you can actually 431 00:26:53.775 --> 00:26:57.475 understand your cancer type which I think is really important in knowing 432 00:26:58.080 --> 00:27:02.659 what drivers may be really specific for you and probably need attention as a priority. 433 00:27:03.120 --> 00:27:06.400 Like the diets and supplements that actually make a big difference. 434 00:27:06.400 --> 00:27:10.580 And when I talk about superfoods I'm talking about broccoli and I'm talking about green tea. 435 00:27:11.175 --> 00:27:13.355 Okay so real food because 436 00:27:13.735 --> 00:27:18.315 frankly we've all gotta eat and we may as well make the better choices that we can for 437 00:27:19.495 --> 00:27:20.875 us. Talking about movement. 438 00:27:21.735 --> 00:27:22.795 Managing stress 439 00:27:23.255 --> 00:27:23.755 and 440 00:27:24.455 --> 00:27:25.035 I will 441 00:27:25.640 --> 00:27:31.480 I will actually during the live version of the course get one of my colleagues to come on and and sit in meditation with us. 442 00:27:31.620 --> 00:27:35.080 Just a short one for for ten minutes for people to experience it. 443 00:27:35.460 --> 00:27:37.635 But you know there are other forms of meditation. 444 00:27:37.635 --> 00:27:42.695 For some people swimming is a moving meditation or tai chi or something like that. 445 00:27:43.235 --> 00:27:46.535 The other of course we're going to cover gut health and detoxification 446 00:27:46.915 --> 00:27:53.095 and supporting it effectively and this is why I actually really want you to understand your cancer type so that you can actually do that. 447 00:27:53.130 --> 00:27:56.730 The other thing I'm gonna talk a little bit about is blood tests and monitoring. 448 00:27:56.730 --> 00:27:59.710 So what are the blood the common blood tests we can use 449 00:28:00.090 --> 00:28:02.110 to actually determine, you know, 450 00:28:02.810 --> 00:28:06.510 how well we're managing our risk factors and whether we need to tweak anything. 451 00:28:06.825 --> 00:28:14.845 And the goal of this is all at the end of it is that you've got a program that you a plan that you can put into place over three, six, nine or twelve months. 452 00:28:15.784 --> 00:28:20.365 So hopefully that sounds like something that would resonate with you and 453 00:28:20.960 --> 00:28:30.240 I have to say that I've found I've done recorded programs and I've done live programs but I always find that the groups doing the live programs get a much bigger shift. 454 00:28:30.240 --> 00:28:33.075 And usually they really enjoy the experience too. 455 00:28:33.315 --> 00:28:38.995 I know I do, and sometimes I feel like I'm almost privileged to share that work with them. 456 00:28:38.995 --> 00:28:41.654 And I learn a lot from my clients 457 00:28:42.434 --> 00:28:45.095 and from the people who are doing the program. 458 00:28:45.570 --> 00:28:47.190 And often I find that, 459 00:28:47.570 --> 00:28:48.789 they share resources 460 00:28:50.130 --> 00:28:52.289 that perhaps I wouldn't have access to. 461 00:28:52.289 --> 00:28:56.390 So I do love the community that's created when you're doing a live program. 462 00:28:57.010 --> 00:29:03.175 So as I said, the program's starting on the May 5, and every week we review the relevant content. 463 00:29:03.715 --> 00:29:05.415 We check-in on some assessments. 464 00:29:06.115 --> 00:29:08.675 And I do have two assessments built in there. 465 00:29:08.675 --> 00:29:14.855 There's a health appraisal questionnaire which really looks at where you're at at the moment and I love everyone to do that at the start. 466 00:29:15.320 --> 00:29:18.520 And then the end. So that they can see how things are shifting. 467 00:29:18.520 --> 00:29:20.300 And I think it's something you can use 468 00:29:21.320 --> 00:29:21.820 because 469 00:29:22.200 --> 00:29:22.700 what 470 00:29:23.800 --> 00:29:25.420 what you measure you can monitor. 471 00:29:25.800 --> 00:29:33.515 And I know with a lot of people that doing scans and tests can be really stressful and I have to say personally I need a good dose of 472 00:29:33.895 --> 00:29:36.075 aconite ten ms to get through some of it. 473 00:29:36.375 --> 00:29:42.955 But I do find that you just need to reframe it as it's information and it helps us actually be more effective. 474 00:29:43.174 --> 00:29:43.674 So 475 00:29:44.269 --> 00:29:48.129 you know if you do those health appraisal questionnaires you take those measurements 476 00:29:48.509 --> 00:29:52.210 you can actually monitor and see how you're going on a long term basis. 477 00:29:53.230 --> 00:29:54.529 Now I am including 478 00:29:54.830 --> 00:30:00.905 another bonus in the program which is the reset for well-being which is my basically a detox plan. 479 00:30:01.045 --> 00:30:04.105 But it goes through a little bit more detail about removing 480 00:30:04.405 --> 00:30:06.185 common toxins from the home 481 00:30:06.565 --> 00:30:07.305 as well. 482 00:30:08.165 --> 00:30:08.665 And 483 00:30:09.205 --> 00:30:11.785 for those of you who are doing the program today, 484 00:30:13.045 --> 00:30:15.465 it's an eight part program. It's 485 00:30:16.300 --> 00:30:17.600 priced at $6.60 486 00:30:18.140 --> 00:30:19.840 and includes the two bonuses. 487 00:30:20.540 --> 00:30:22.400 It will have access to 488 00:30:23.020 --> 00:30:28.000 a number of tools and resources and meal plans and the live sessions. 489 00:30:28.885 --> 00:30:32.085 And you have the option over the next week or so of, 490 00:30:32.804 --> 00:30:33.705 you can get 491 00:30:34.164 --> 00:30:36.025 you can invest in the program 492 00:30:36.485 --> 00:30:40.800 today or over the next week, and it will be three it'd be a 50% discount. 493 00:30:41.680 --> 00:30:43.380 So $330 494 00:30:43.920 --> 00:30:47.380 or, you can do an installment plan of $62.50, 495 00:30:48.320 --> 00:30:49.760 as part of the early bird offer. 496 00:30:49.760 --> 00:30:55.780 And the reason I offer this is because I really wanna know that I've got people on board, and we're gonna go ahead and do the program. 497 00:30:56.674 --> 00:30:57.174 So, 498 00:30:58.835 --> 00:31:02.995 this is just a little testimonial from someone who had done the program with me. 499 00:31:02.995 --> 00:31:04.455 She is actually a practitioner, 500 00:31:04.995 --> 00:31:09.480 but she's a bodyworker, and she really found that this made a big difference for her. 501 00:31:09.880 --> 00:31:11.720 In fact, one of the other pieces of, 502 00:31:12.280 --> 00:31:14.059 feedback she gave me was that, 503 00:31:14.440 --> 00:31:22.540 actually, she had no idea that she was undereating protein so badly, and it just made a real difference for her when she got on the right 504 00:31:23.225 --> 00:31:27.485 amount for her and for her being able to work at the level she wanted. 505 00:31:28.505 --> 00:31:34.925 Now I'm going to stop sharing this and just see if you've got any questions in the chat. 506 00:31:37.870 --> 00:31:38.929 Great. Okay. 507 00:31:40.270 --> 00:31:41.330 So if anyone 508 00:31:41.789 --> 00:31:43.809 has any questions about 509 00:31:44.270 --> 00:31:47.789 what's going on for them at the moment, I don't mind answering nutritional questions. 510 00:31:47.789 --> 00:31:49.010 In fact, I love it. 511 00:31:49.870 --> 00:31:52.049 Or if you've got any questions about 512 00:31:57.785 --> 00:31:58.285 okay. 513 00:31:59.785 --> 00:32:01.325 Michelle, so you've got 514 00:32:02.905 --> 00:32:04.365 you're not sure if you're 515 00:32:05.545 --> 00:32:06.045 commencing 516 00:32:06.425 --> 00:32:07.405 chemo or 517 00:32:09.289 --> 00:32:11.070 you're five weeks post lumpectomy. 518 00:32:11.450 --> 00:32:11.950 Okay. 519 00:32:12.570 --> 00:32:13.070 Look. 520 00:32:13.450 --> 00:32:20.909 I think it depends a little bit on whether you're how much chemo they're gonna actually put you through and how you're feeling at that. 521 00:32:21.210 --> 00:32:21.710 So 522 00:32:22.355 --> 00:32:26.375 send me an email at christine@elementalhealth.net.au, 523 00:32:26.835 --> 00:32:27.895 and I will, 524 00:32:28.595 --> 00:32:33.015 give you a code to make sure that you can benefit from that discount. 525 00:32:33.715 --> 00:32:36.775 But we'll see if where you're at because the 526 00:32:37.360 --> 00:32:40.179 five way I'm I'm just thinking if you start chemo, 527 00:32:40.639 --> 00:32:43.779 depends on how long the chemo goes for and whether you're 528 00:32:44.240 --> 00:32:47.600 in the right position to do it. But, look, I will record it. 529 00:32:48.000 --> 00:32:50.580 Oh, twelve weeks, Paxil and Hesteputin. 530 00:32:51.855 --> 00:32:52.355 Okay. 531 00:32:52.655 --> 00:32:53.475 Alright. So 532 00:32:54.815 --> 00:32:58.515 look. I have to say, I think you probably need to play it a bit by ear. 533 00:32:59.295 --> 00:33:01.155 And while I would love to have you there, 534 00:33:01.855 --> 00:33:03.695 and support you through it, if this 535 00:33:05.269 --> 00:33:09.129 I will record it so that it will be there as information for the future. 536 00:33:09.830 --> 00:33:12.710 But in the meantime, what I'm gonna suggest is that, 537 00:33:13.190 --> 00:33:15.210 you just hold off and you know? 538 00:33:17.535 --> 00:33:19.075 Because I do think, 539 00:33:19.535 --> 00:33:22.675 as you're going through treatment, it can be a bit overwhelming, 540 00:33:23.455 --> 00:33:27.715 and you may not have the brain space to do it. Look, I have some clients, 541 00:33:28.095 --> 00:33:32.995 but can I say what I would really love you to do now is to be really nourishing yourself quite 542 00:33:34.020 --> 00:33:38.760 significantly? And by that, I mean, I want you having at least three cups of veggies a day. 543 00:33:38.900 --> 00:33:41.640 I want you having adequate protein at every meal. 544 00:33:41.940 --> 00:33:48.520 And even in add some fruit, you know, like, if you can't do it yourself, just go out and have, juices and things. 545 00:33:48.934 --> 00:33:54.554 Just veggie juices or, you know, the favorite combo. So I love the ABC with a bit of ginger. So 546 00:33:54.934 --> 00:33:57.515 apple, beetroot, celery, and some ginger. 547 00:33:58.294 --> 00:34:00.635 You could chuck some carrot in there too if you wanted. 548 00:34:00.855 --> 00:34:05.750 But, you know, I would just be flooding your body with nutrition so that it was in best shape possible. 549 00:34:06.450 --> 00:34:07.270 Is that helpful? 550 00:34:13.010 --> 00:34:13.989 Great. Okay. 551 00:34:14.370 --> 00:34:19.110 And as I said, just email me, and, I will be recording the program. 552 00:34:19.895 --> 00:34:22.955 But I was gonna say it's really important, 553 00:34:23.655 --> 00:34:24.395 when you're 554 00:34:25.815 --> 00:34:27.815 in that kind of waiting period. 555 00:34:27.815 --> 00:34:32.315 This is a really great time to get on top of your nutrition and even exercise. 556 00:34:32.455 --> 00:34:35.570 So, okay, the other thing is with exercise 557 00:34:37.310 --> 00:34:41.570 it's really important to go low and go slow. So if you haven't been exercising 558 00:34:41.870 --> 00:34:43.170 before you have chemo 559 00:34:43.710 --> 00:34:48.210 you actually need to build up gradually. But what I would say is even if you can do 560 00:34:48.545 --> 00:34:55.185 five minute walk around the block and do it three times a day, that would actually be better than overdoing it and then exhausting yourself. 561 00:34:55.185 --> 00:34:55.685 So, 562 00:34:55.985 --> 00:35:00.165 Michelle, are you doing any exercise at the moment? Is there anything that you've got, 563 00:35:01.905 --> 00:35:03.365 that you're doing even, 564 00:35:05.800 --> 00:35:07.420 you know, I would 565 00:35:08.119 --> 00:35:10.380 ideally love you to be checking in with a physio. 566 00:35:11.240 --> 00:35:16.060 And I don't know where you're based, but I've got a lovely one at Roseville who's really great post surgery. 567 00:35:16.280 --> 00:35:16.780 So, 568 00:35:17.240 --> 00:35:20.785 you know, if if that would be helpful to you I'm happy to send 569 00:35:21.085 --> 00:35:25.105 one hour post walk per day. Have improved diet. Great. Okay. Look. 570 00:35:25.565 --> 00:35:27.165 Sounds like you're nailing it. 571 00:35:27.484 --> 00:35:29.905 The only thing is I I do find 572 00:35:30.444 --> 00:35:31.184 the other 573 00:35:31.730 --> 00:35:32.710 thing that I find 574 00:35:33.170 --> 00:35:34.150 really supportive 575 00:35:34.450 --> 00:35:35.109 if you're, 576 00:35:36.210 --> 00:35:37.670 once you're through treatment 577 00:35:38.130 --> 00:35:39.589 is lymphatic massage. 578 00:35:39.970 --> 00:35:47.945 So I will talk a little bit about that on the program, but you might wanna have a look and see if there's anyone in your area who does that. 579 00:35:48.965 --> 00:35:53.385 I probably wouldn't do it through treatment, but I have found some people who, you know, 580 00:35:54.724 --> 00:35:56.744 if they have treatment on a Thursday, 581 00:35:57.630 --> 00:36:00.269 they're usually okay by about a, 582 00:36:01.069 --> 00:36:09.170 by the following Monday, and they could they could actually join a program, but not on treatment days and and certainly for not not for a couple afterwards. 583 00:36:10.215 --> 00:36:12.135 And the other thing I'd say Michelle is, 584 00:36:12.455 --> 00:36:16.395 they're gonna give you a whole lot of meds to help manage side effects and probably 585 00:36:16.935 --> 00:36:18.155 you should just take them. 586 00:36:18.535 --> 00:36:24.155 And I'm not normally big on the side effects but managing the nausea and everything is really important for your recovery. 587 00:36:25.440 --> 00:36:28.420 Alright. Does anyone else have any questions about, 588 00:36:29.040 --> 00:36:29.859 the program 589 00:36:30.240 --> 00:36:30.480 or, 590 00:36:32.880 --> 00:36:33.700 or recommendations 591 00:36:34.000 --> 00:36:36.580 for teenage girl elite athlete training? 592 00:36:38.744 --> 00:36:39.325 Oh, okay. 593 00:36:40.905 --> 00:36:43.085 So it's a parotid gland tuna. 594 00:36:43.625 --> 00:36:44.125 Okay. 595 00:36:45.464 --> 00:36:47.724 Look. With parotid gland, 596 00:36:48.424 --> 00:36:50.285 I would also be looking, 597 00:36:51.620 --> 00:36:52.740 Steven at, 598 00:36:55.860 --> 00:36:58.200 while she has to have a lot of carbs, etcetera, 599 00:36:58.500 --> 00:37:03.400 before pen for fueling, I would also be looking at fueling those glucose stores, 600 00:37:04.674 --> 00:37:08.055 in the weeks leading up to the training. And can I say, 601 00:37:08.595 --> 00:37:13.734 Steven, there's a practitioner called Kira Sutherland at Uber Health, and she is a fabulous 602 00:37:14.595 --> 00:37:15.335 sports nutritionist? 603 00:37:15.795 --> 00:37:16.295 Really, 604 00:37:16.914 --> 00:37:18.515 really great focus on that. 605 00:37:18.515 --> 00:37:21.930 But one of the things she's always taught me because she's my clinic supervisor 606 00:37:22.390 --> 00:37:25.530 was you need to make sure that you are fueled adequately 607 00:37:26.550 --> 00:37:27.030 for, 608 00:37:27.670 --> 00:37:28.170 and 609 00:37:28.550 --> 00:37:31.370 by that, I mean that actually post training, 610 00:37:32.355 --> 00:37:34.295 fifty fifty protein carbs 611 00:37:34.755 --> 00:37:38.615 will actually help you build your glycogen stores so that it's available 612 00:37:38.915 --> 00:37:41.335 to you when you next go to train. 613 00:37:41.555 --> 00:37:45.335 And a lot of people look at the fueling beforehand, but they don't look at the post, 614 00:37:45.819 --> 00:37:47.599 you know, the recovery fueling. 615 00:37:49.500 --> 00:37:53.839 And the other point would be on the parotid gland tumor. I would actually, 616 00:37:54.619 --> 00:37:55.599 look at doing 617 00:37:56.780 --> 00:37:58.079 perhaps some microbiome 618 00:37:58.380 --> 00:37:58.880 testing, 619 00:37:59.994 --> 00:38:04.895 to see if there are any factors influencing it. I don't know how old she was, but, you know, 620 00:38:05.355 --> 00:38:06.315 sometimes it's, 621 00:38:07.355 --> 00:38:12.974 either the oral microbiome can be problematic, and it can be good to actually address that as a risk factor. 622 00:38:14.070 --> 00:38:16.170 That does involve a little bit more testing. 623 00:38:16.950 --> 00:38:21.270 And, my colleague, Jean Jarrett I'm not pointing at her. She's in the other room. 624 00:38:21.510 --> 00:38:24.090 You can't see her, obviously, but she, 625 00:38:24.630 --> 00:38:32.545 actually does some of that oral microbiome testing, and she's going to join us on the call on, I think, the gut and detoxification 626 00:38:32.845 --> 00:38:34.065 section on week six. 627 00:38:34.925 --> 00:38:37.825 So we will probably talk a little bit more about that. 628 00:38:38.125 --> 00:38:40.760 So, Steven, I hope I hope there was some useful 629 00:38:41.060 --> 00:38:42.260 suggestions there, but, 630 00:38:44.100 --> 00:38:45.080 the website 631 00:38:45.460 --> 00:38:47.640 for Kira is Uber Health, 632 00:38:49.060 --> 00:38:54.360 and so she has a lot of useful information about training and resources on there. 633 00:38:58.744 --> 00:39:00.765 Okay. Were there any other questions? 634 00:39:05.305 --> 00:39:07.724 Oh, she was okay. Yeah. And, 635 00:39:08.799 --> 00:39:13.779 you know, look. I'm I'm just hoping, given that age, that it was just a, you know, 636 00:39:14.960 --> 00:39:15.779 an odd, 637 00:39:17.119 --> 00:39:17.619 unexpected, 638 00:39:18.160 --> 00:39:18.640 and, 639 00:39:19.359 --> 00:39:21.859 and she won't have to deal with it going few forward. 640 00:39:23.119 --> 00:39:23.619 Now 641 00:39:24.345 --> 00:39:25.865 I guess the only other thing you 642 00:39:26.585 --> 00:39:29.484 unless there's any other questions is what I wanted to say was 643 00:39:30.185 --> 00:39:36.285 this is all about recovery and getting the best outcomes and having a really great quality of life moving forward. 644 00:39:36.744 --> 00:39:38.925 And that's what I would really like for everyone. 645 00:39:40.940 --> 00:39:41.839 So if you, 646 00:39:43.260 --> 00:39:44.720 can see your way forward 647 00:39:45.579 --> 00:39:46.079 to 648 00:39:46.780 --> 00:39:47.680 joining me, 649 00:39:48.460 --> 00:39:53.365 I would really love to work with you and and help you with that going forward. 650 00:39:53.984 --> 00:39:57.525 And as I said, just watch the email. There'll be a couple of special offers 651 00:39:59.905 --> 00:40:03.365 there, which I probably just gotta go on right after this session. 652 00:40:03.905 --> 00:40:06.810 And look, I did did just have another question about tamoxifen. 653 00:40:07.109 --> 00:40:10.010 So, look, one of the side effects with tamoxifen 654 00:40:10.630 --> 00:40:11.130 is, 655 00:40:12.470 --> 00:40:13.210 it can 656 00:40:14.950 --> 00:40:16.650 create a lot of hormonal 657 00:40:16.950 --> 00:40:17.690 hot flushing 658 00:40:18.365 --> 00:40:21.424 and other symptoms. So really important to be having 659 00:40:22.045 --> 00:40:23.885 the right sort of good fats. 660 00:40:23.885 --> 00:40:28.305 So if you wanna do it with food, I'm talking your fish, your avocado, that sort of thing. 661 00:40:29.645 --> 00:40:32.464 Because basically, the precursors for 662 00:40:33.330 --> 00:40:37.270 healthy hormone development, but also they're really important for creating 663 00:40:37.890 --> 00:40:43.030 good cells. And so cell membrane has two layers of fats around it, 664 00:40:43.490 --> 00:40:44.790 hydrophilic and hydrophobic 665 00:40:45.090 --> 00:40:49.255 ones, so water loving and water resistant. Water resistant ones are outside the cell. 666 00:40:50.355 --> 00:40:58.695 And so you need to be making sure that if your estrogen your hormones are being lowered by the tamoxifen that you're actually supporting those processes in other ways. 667 00:40:59.075 --> 00:41:02.950 By having the healthy fats. By having a lot of plant food in your diet. 668 00:41:03.490 --> 00:41:05.670 And also the other thing is there's a, 669 00:41:06.369 --> 00:41:06.869 homeopathic 670 00:41:07.170 --> 00:41:08.869 combo that I find quite helpful. 671 00:41:09.490 --> 00:41:13.010 So, Honey, if you wanna message me, I can tell you, 672 00:41:13.490 --> 00:41:16.215 where to get that. There's a couple of places that, 673 00:41:17.255 --> 00:41:20.795 can send out those remedies, but, you know, it's more if you need it. 674 00:41:22.535 --> 00:41:27.015 And, you know, look, if you're struggling with side effects, make sure you talk to your, 675 00:41:27.495 --> 00:41:32.340 doctor as well. I've seen some people do quite well with it. Other people, not so much. 676 00:41:32.340 --> 00:41:35.800 So I'm hoping you have the breeze through, and it's fine. 677 00:41:39.220 --> 00:41:40.280 Any other questions? 678 00:41:43.335 --> 00:41:47.335 No. There's one in the q and a. Hold on. Oh, that was Honey. Okay. Thank you. 679 00:41:47.335 --> 00:41:49.595 And thank you for popping it up in the other group 680 00:41:49.895 --> 00:41:54.075 on the other chat because I hadn't really noticed that was there. 681 00:41:59.130 --> 00:41:59.630 Alright. 682 00:42:02.250 --> 00:42:05.310 Now any general questions about the program? 683 00:42:06.970 --> 00:42:13.005 I suppose one of the other things I'd like to mention, and I do talk about this in the in resources and testing 684 00:42:14.105 --> 00:42:19.725 is if you are kind of of the mindset where you just wanna get all the information and do everything right now, 685 00:42:20.185 --> 00:42:21.325 I do have, 686 00:42:21.945 --> 00:42:25.005 access to a couple of other types of testing. One is 687 00:42:25.385 --> 00:42:25.885 FitGenes, 688 00:42:26.420 --> 00:42:31.080 which looks at nutritionally influenceable genes and what you can do to support them. 689 00:42:31.620 --> 00:42:35.160 And the other one is the microbe testing or the gut microbiome 690 00:42:35.540 --> 00:42:36.520 testing. So 691 00:42:36.900 --> 00:42:40.120 depending on what's going on for people, I tend to look at 692 00:42:40.645 --> 00:42:44.265 one or other depending on where the focus is of the their drivers. 693 00:42:44.805 --> 00:42:51.285 But the ideal thing for me is to have both and then be able to go through and put a plan together that's taking into account all those things. 694 00:42:51.285 --> 00:42:51.785 Because 695 00:42:52.245 --> 00:42:59.840 from the perspective of, you know, genes can you you can have genes that are there, but they haven't switched on or switched off. 696 00:43:00.060 --> 00:43:00.560 So 697 00:43:00.940 --> 00:43:03.040 the genotype is not the phenotype. 698 00:43:03.100 --> 00:43:06.720 So the phenotype is the expression of your genes in the current environment. 699 00:43:07.260 --> 00:43:08.960 So, you know, if you think about it, 700 00:43:09.465 --> 00:43:10.765 you know, when I 701 00:43:11.305 --> 00:43:16.125 was 11, 12 years old, I was as tall as I am now, but I was a long lanky thing. 702 00:43:16.345 --> 00:43:18.125 And now I'm a little bit more 703 00:43:18.505 --> 00:43:19.405 gently rounded. 704 00:43:19.865 --> 00:43:22.845 And so, you know, there's a different expression of my phenotype. 705 00:43:23.145 --> 00:43:25.245 Same genes, but different expression. 706 00:43:25.839 --> 00:43:31.520 However what I do find with the genetic testing is because it only looks at nutritionally influenceable variables. 707 00:43:31.520 --> 00:43:36.339 It's not giving you any of the you know really nasty stuff that I can't do anything about. 708 00:43:36.720 --> 00:43:40.020 But it is giving you information about oh you've got more 709 00:43:40.555 --> 00:43:44.815 genes that are inflammatory so that's what you need to support to actually manage inflammation. 710 00:43:45.035 --> 00:43:46.815 Or you've got some detoxification 711 00:43:47.195 --> 00:43:50.095 pathways that aren't working well and need a bit more support. 712 00:43:51.115 --> 00:43:55.295 You know and or you need to be supporting your vitamin D receptors 713 00:43:55.595 --> 00:43:58.789 because that's really important for immunity. And often 714 00:43:59.250 --> 00:43:59.990 you don't 715 00:44:00.369 --> 00:44:02.789 get, if your vitamin D receptors 716 00:44:03.170 --> 00:44:03.670 are 717 00:44:04.289 --> 00:44:09.910 the less beneficial variant, so the the gene testing has kind of green, yellow, red. 718 00:44:11.255 --> 00:44:13.275 Then what you find is that actually 719 00:44:14.055 --> 00:44:14.715 you don't, 720 00:44:15.895 --> 00:44:18.075 you you need to be taking vitamin d 721 00:44:19.175 --> 00:44:21.035 for a while before you get a benefit. 722 00:44:21.815 --> 00:44:29.670 And so you are not the sort of person who's gonna get enough if you're getting fifteen to twenty minutes of sun exposure a day, and you just need to adjust for it. 723 00:44:29.890 --> 00:44:32.690 And those sort of things can make a big difference to your immunity. 724 00:44:32.690 --> 00:44:36.230 I know I can't tell you the number of teachers I've seen who 725 00:44:36.690 --> 00:44:40.470 find the difference between just taking vitamin d through the winter and avoiding 726 00:44:40.905 --> 00:44:42.525 all the germs from their children. 727 00:44:43.225 --> 00:44:44.345 Oh, and their, 728 00:44:50.105 --> 00:44:50.605 students. 729 00:44:51.705 --> 00:44:56.400 Just one more question. Is this different testing to gene testing I had for TNBC? Yes. 730 00:44:56.400 --> 00:44:57.380 It is different. 731 00:44:57.760 --> 00:44:59.680 It really does focus more on, 732 00:45:00.240 --> 00:45:00.980 the key 733 00:45:01.520 --> 00:45:02.819 pathways and systems. 734 00:45:03.359 --> 00:45:09.555 Whereas, I mean, you know, the genome is is huge, and there are ultimately a lot of different things you can test. 735 00:45:09.555 --> 00:45:10.055 Usually, 736 00:45:10.675 --> 00:45:13.575 the gene testing they do for a particular cancer 737 00:45:14.035 --> 00:45:16.055 is focused on actually determining 738 00:45:16.915 --> 00:45:24.410 whether particular drugs will work better for treatment or whether you've got particular variants that mean this will work better than that. 739 00:45:24.410 --> 00:45:24.910 So, 740 00:45:26.010 --> 00:45:26.750 it is 741 00:45:27.210 --> 00:45:28.589 it's a different focus. 742 00:45:29.210 --> 00:45:31.450 And I find the reporting is, 743 00:45:33.049 --> 00:45:35.025 the testing has evolved quite a lot. 744 00:45:35.424 --> 00:45:42.224 And the last five years, we've certainly seen a big improvement in the testing that's available and what it what it gives us. 745 00:45:42.224 --> 00:45:46.325 And for me, I've done both these tests for myself, and 746 00:45:46.944 --> 00:45:54.660 I did find the fit genes really useful because when I looked at it and it gives you a list of supplements that are affecting for you 747 00:45:56.160 --> 00:45:58.260 and based on the gene snips. And 748 00:45:59.200 --> 00:46:03.299 I probably tried and errored a whole bunch of those things over about a decade. 749 00:46:03.845 --> 00:46:07.704 And so the testing for me really speeds that up, you know, because 750 00:46:09.045 --> 00:46:09.545 often 751 00:46:09.924 --> 00:46:17.944 something can be really well indicated clinically for insane formation like turmeric, you know, which is all over the Internet and have your turmeric latte and everything else. 752 00:46:18.260 --> 00:46:20.760 And you go and take the turmeric and 753 00:46:21.220 --> 00:46:22.440 it doesn't actually 754 00:46:23.380 --> 00:46:28.200 work for you and you don't find any difference in the inflammation. In fact, it makes you feel a bit 755 00:46:28.740 --> 00:46:32.599 squidgy. So I was one of those people who just don't do well with turmeric. 756 00:46:33.385 --> 00:46:36.045 I do really well with omega threes and SPMs. 757 00:46:36.425 --> 00:46:36.925 So 758 00:46:37.305 --> 00:46:41.325 when I when I saw the report and I looked at it, I went, ah, okay. 759 00:46:42.425 --> 00:46:49.609 Because I kept trying turmeric because of all the other research on curcumin and the active ingredient and the fact that it said it should work. 760 00:46:49.910 --> 00:46:56.170 So, you know, I find with a lot of testing, functional testing, it just gives you a bit more information so you can tweak your protocols 761 00:46:56.790 --> 00:46:59.450 and make sure that you're getting the best outcome for you. 762 00:47:00.494 --> 00:47:04.515 Anyway, are there any other questions, or I'll wrap it up there and 763 00:47:04.974 --> 00:47:06.035 remember the recording. 764 00:47:06.974 --> 00:47:10.835 Okay. You can't drink green tea. Yeah. Mandy, you'd be surprised. 765 00:47:11.535 --> 00:47:14.270 It's it there are a number of people who, 766 00:47:15.530 --> 00:47:21.870 various teas are not good for, and, some people have gene snips that mean they can't cope with coffee. 767 00:47:22.410 --> 00:47:25.390 So, you know, sometimes it means for you, you find 768 00:47:26.065 --> 00:47:27.845 a supplement that has 769 00:47:28.385 --> 00:47:30.405 the active constituent, the ECCG, 770 00:47:30.705 --> 00:47:32.565 but without the green tea. Personally, 771 00:47:32.865 --> 00:47:36.645 green tea does really well for me, and I love it. So that's good. 772 00:47:39.060 --> 00:47:42.260 I'm sorry about that, but I'm sure there's some other lovely teas you could have. 773 00:47:42.260 --> 00:47:43.640 How are you with black tea? 774 00:47:47.860 --> 00:47:52.360 Because often that has other benefits as well. You don't like it. Okay. 775 00:47:52.425 --> 00:47:55.325 I think probably you don't process it really well, so 776 00:47:55.945 --> 00:48:00.605 possibly best to avoid avoid it. You're okay with it in supplements. Yeah. This is 777 00:48:00.985 --> 00:48:05.565 sometimes, you know, it's finding a form we can that will be helpful for people. 778 00:48:06.890 --> 00:48:10.910 Alright. Well, look, I'm gonna wrap it up there and just stop the recording.