Women’s Health Talk: 9–5 Nutrition, Kids’ Meals & Missing Period Support

Hello everyone and welcome to this Q&A call. Now nobody has turned up to the Q&A well the live Q&A. So I thought that instead of you know always trying to pressure everyone to come and join those because sometimes you know we get busy and timing wise we're all over this world. So I think if you just leave your questions in school I can answer them for you like this or you can join the Q&A call whatever is easiest. Now this is going to be just me answering some of your questions. I've got them written down over here plus some notes so that I get everything right. So, let's start off with question number one, which is tips for someone who works a 9 to5. When you work on a five, it's important to focus on structure instead of perfect. Work hours aren't really the problem. It's the lack of planning that is. What I want you to do is anchor your meals. So, what I mean by this, if you're new here, you probably don't know, but if you've already watched some of my videos, you would know. I always recommend to have a protein forward breakfast plus a substantial lunch. This leads to stable energy throughout the afternoon. So for your breakfast, focus on healthy prote healthy fats and protein because these two combined keep your blood sugar stable. And then we need a substantial lunch to keep us full because when our blood sugar is stable and we have those protein forward meals, we won't have that crash in the afternoon which will lead to cravings and that's we tend to grab those cookies and those quick hops. So what can you do? You could prep simple assembly meals. So that could be hard-boiled eggs, cooked meat, fruit, raw cheese, leftover potatoes, just anything. So that instead of having set meals, you have a mix and match where you can grab bits and just throw it together and call it a day. It's always better to have simple ingredients and then you can spice it up with some sauces or some seasonings and then make it more fun that way. Now, another thing that I recommend you to do is going on walks. So 10 minutes after meals or parking further away or just adding in movement snacks will change your day so much. It doesn't have to be long. You don't have to go for an hour walk. Just those 10 minutes parking further away, taking the steps, taking that extra time just really, really changes. It will just make you feel better. [laughter] That's the best way to put this. And then you can also set non-negotiables. So that will be protein targets plus movement plus 7 to 8 hours of sleep. That's three things you need to focus on only three. And that way you've got three basics that you can put into your 9 to5 while you can focus on in your 9 to5. And the simpler it is the more likely we're actually going to stick to it. And here's a reminder. You don't need more time. You need fewer complicated rules. That's why I mean three things. protein healthy fats for breakfast, movement, plus seven to eight hours of sleep. That's it. Now, question number two, we have how to get kids to like more ancestral foods. [sighs] This is a bit complicated, but what I recommend you to do is lead by example. Kids copy what they see you enjoy. So, make foods familiar. Ancestral foods don't need to be weird. Um, it can be burgers, it can be meatballs, it can be eggs, fruit, yogurt. Just lead by example and they will be intrigued. They will be interested. And you can use rich foods. So something like honey and yogurt or some simple smoothies or some potatoes cooked in butter. It's just slowly incorporating things. Not overwhelming people. Just slowly and having them actually interested in the food. So you don't have to hype or force it. Just offer repeatedly in a calm normal way. Remove the pressure at meals. Curiosity grows when kids don't feel watched. So let them think of it as their own idea and they want to have it and they want to try it and that way it's not forced because if you force something you people don't want to do it but if you let them choose and give them that option their curiosity will spark and they will actually want to try it and every small one counts. One bite is progress. We don't need to start with organs. We don't need to start with liver bites. We can just start simple with some potatoes cooked in butter or serving honey, serving yogurt with some honey and some nuts for breakfast. Small simple steps three. Why am I always bloated in the morning? That's a good question. And here's some common causes for this. You could be undereating during the day which leads to overeating at night. You could be having high fiber dinners of raw veggies too close to bedtime. You could have poor digestion which could be due to low stomach acid, eating too fast or heavy meals right before sleep. Another reason could be stress, dehydration, or disrupted gut motility. Biggest fix, eat a real breakfast the day before. Chew slowly and add in digestive supportive foods. Think lemon water, salt, protein, sauerkraut, kimchi, just anything that will aid your digestion. And for your dinners, keep it simple and cooked. Avoid raw salads at night. If you have a lot of fiber at night, it's hard for your body to actually get into that sleep and resting state and it's going to be struggling to digest. So having simple cooked food at night is so much better for your body. And what you can do is you can track your patterns. What did you eat the evening before? As of as you may know, I have loads of resources on the mentorship and you can use those tracking sheets and see if I eat this, what is the outcome? If I eat this, what is the outcome? And don't just have it once and say that's the cause. We need to check this more often over over weeks actually to figure out what actually caused that bloating. We can't just call it a day if it happens once and be like, "Oh, that was that." It could be different factors. So, we need to check it over a longer period of time so we can see what the actual problem is for. What is your favorite meal? I love this question. I love this because it's it's a fun one. And before I answer mine, I want you to comment either in school or on the or in the description. What is your favorite meal? Well, my favorite meal is yogurt. I know it's really basic, but I love authentic Greek yogurt with some berries and whipped cream and just turning yogurt into anything. Like I love a good yogurt puffet. I love yogurt like for suziki. I love yogurt and anything. So I don't know if it's a favorite meal, but if I had to pick a favorite meal, I think goulash would be one, which is just slowcooked um beef stew, which is really really good. It's like th like tender pieces of meat and like a rich sauce. That's really nice. And then also anything with sweet potato. I don't know. I don't really have a favorite meal. It's hard to pick one. But let me know if you have a favorite one. But if we go if we're going to be more specific about this and you'd have to say a favorite dessert, it would be my ancestral chocolate cake. That is addictive with a side of yogurt and raspberries. Sh. [laughter] Okay, last question which is number five. pro metabolic tips for a missing period. If you didn't know, I had a missing period for about three years or so and then it was inconsistent. And so I know the struggles and I know some of the causes. So someone who struggles with this, I know how you feel. And what your body needs is safety and fuel because when you have no periods, it's a sign of under fueling or under recovery. So what I want you to do is eat enough. That means protein at every meal, carbs consistently, and no longer fasting or skipping breakfast. Because when we skip breakfast, we put stress in our body. And that stress is not good for our hormones. That's a simple way to put it. I could go more into depth, but simplest way. We don't want to stress our body through fasting, through excessive workouts, through not eating enough, so under fueling, that all those all stresses on our body. And so we also need to balance our blood sugar. So that means protein, carbs together, not just carbs on their own, unless it's for preworkout because we want those fat digested carbs, but usually we want to prep carbs with either protein or healthy fats. And then we can also reduce training intensity. So if you're overdoing HIT or lifting without recovery. So it's not just the cardio or it's not just the hit, but if we're consistently lifting and we're overdoing it, that's also just stress in our body that we do not need. What we can also do is add mineral richch foods. So think fruit, raw dairy if tolerated, coconut water, sea salt and then as I said the biggest one is manage stress, sleep, walking and reducing caffeine intake if needed. Personally, this is just personal. I have noticed that when I drink a lot of coffee, I tend to have a lot of breakouts as well. So, I try to drink only decaf unless I'm at a cafe and then maybe I'll have a good quality coffee. Usually, I tend to tend to stick to decaf or matcha. But again, just see what your caffeine tolerance is and sort of how your body reacts because we're all individual for this. And one final reminder, the body doesn't forget how to minrate. It just needs enough nourishment to feel safe again. Because what's happening? Our body doesn't feel safe. Hence, we don't have a period. Because if we were to get pregnant right now, our body knows that the survival chance of our future child would not be high enough. So, our body is protecting us and our future children. Hence, why we're not ministrating. And I know it can be tough. It can be a tough time. And maybe you have to gain weight. Maybe you're underweight and that's another problem because your body is stressed out. And that was me. I had to gain weight. If you are curious, I have a whole video on my story and that will be right here. And I hope that this Q&A did answer some of your questions. I only had five questions, I believe. Yeah. So, those were the only five questions. If you have any other questions, let me know in the comments as well as your favorite food. I want to know yours because mine, as I said, can't really choose one unless yoga, sweet potato, chocolate cake, or gush. Like, those are my my favorites. Anyways, hope to see you in the next video and maybe I'll see you in the next live Q&A. Bye.