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#11 Metabolic Health Reset & Weight loss
18 Plays17 hours ago
The Bean Talk - Episode 11: Metabolic Health Reset & Weight loss
This week, Rhiannon and Jeremy share some exciting updates, from being finalists in the Young Entrepreneur Awards to little Romy starting solids! Amidst the catch-up, they dive into the importance of metabolic health and bust popular social media myths around weight loss, exercise, and diet.
Discover the five pillars of metabolic health and how they can impact everything from your energy levels to hormone balance. Plus, hear all about their new Metabolic Health Reset Package, designed to kickstart your wellness journey with personalised consultations, testing, and diet plans.
Connect with us on Instagram at @mungbean_health, or visit mungbeanhealth.com to learn more about the health reset package and how it can support your journey to better health.
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Transcript
Meet the Hosts of The Bean Talk
00:00:00
Speaker
Welcome to The Bean Talk with me, Rhiannon, your fertility fairy godmother, joined by my trusted partner in life and in the mission of Mung Bean Health,
00:00:22
Speaker
Hello and welcome to another episode of The Bean Talk with Rhiannon and Jeremy.
Young Entrepreneur Awards Finalists
00:00:27
Speaker
Hi guys, we're back again and we are going to talk all things through. Oh, we've got Romy here today, so he's gonna be making a lot of noise in the background while we chat, but that's the life of business owners with babies, I guess. How are you going? How's your week been, mate? It's been good. Yeah, it's been a good week. We had a good weekend. Went down to Sydney.
00:00:49
Speaker
Oh, yes, we're in the Young Entrepreneur Awards, which is amazing, honestly, just being in that because we were up against companies that have 120 franchise like what and doctors surgeries. One of the companies was turning into a billion dollar company like insane. I don't even know how we got into that, but amazing.
00:01:09
Speaker
either way that we were nominated and became finalists. And it was only, there wasn't that many people in it either, which is amazing. And we're in the harder state, obviously Sydney. They can see that we're doing good things for the community, which is nice.
Adventures in Baby Food
00:01:23
Speaker
We're obviously helping to bring beautiful babies into the world and helping healthy parents as well. Our little beans and big beans have joined today, I'd say. yeah Our little bean being that, our little Romy, it's probably a big bean to be honest. He started with,
00:01:38
Speaker
Solids, fed him some avocado mixed with breast milk. What do you think? He loved it. Get him in the microphone. What did you think of that? Did you love it? He loved it. He's into it. He really did. He was grabbing for the spoon and his face changed. I shared it on our socials, on our Instagram. Oh, he still got a little bit of a leftover cough when he was unwell. My poor little baby. The coughs last so long in babies. It's because they can't like cough up the mucus. It just sits there.
00:02:07
Speaker
we may have to resettle him but he's just you know being a crazy little guy he just wants to be up now he wants to stand up which is so cute you obviously have to hold him but he wants to stand up and just be up and looking around so yeah that's our little bean and then big bean is the metabolic restart.
Health Reset Package Introduction
00:02:25
Speaker
Our health reset package, which is all about, it can be anything. Definitely, as Jeremy said, metabolic function. So it can be around like that weight loss and energy, and but can also be for like, if you're starting your preconception journey, just kickstart your health
Weight Loss Tips and Myths
00:02:39
Speaker
goals. Or if you want to sleep better or you're super anxious and depressed and you want to have a better life and a better mood, which we'll chat more about that at the end. What do you reckon? Yeah, it sounds good. yeah yeah
00:02:49
Speaker
Honestly, at the moment, I feel like every time I'm on Instagram or TikTok or any type of social media, there is a Jim Bro of some kind on there or a weight loss coach that's trying to tell everyone a thousand different diets like, you need to do this one, you need to do that, you need to exercise this way, you need to that sort of thing, drink this, have this, do that. It's all usually around weight loss, which is important for a lot of people. But I feel like the way a lot of these companies go about it, one, they're not accurate and two, they can be quite damaging for the person that wants to be on that health journey or lose weight. So then it's so overwhelming for people that they end up doing nothing and then they're in no better situation.
Feeding Babies: Tips and Techniques
00:03:30
Speaker
They're just stuck where they are feeling ah overwhelmed.
00:03:35
Speaker
He's not a happy chappy today. That avocado is slowly working through his digestive system and it's, yeah, maybe he's not that happy with it. We've only, we fed him one day there and then I just gave him breast milk the next day and then this is the following day.
00:03:50
Speaker
So I'll probably give him a little something extra today and I'll just start on. Everyone has different, I'm totally going off topic here, but everyone has different ways that they like to start their babies on food. Some people like to wait until they have teeth. Some people like to give them fruit first or baby cereal. Like for me, I want them to be sitting up.
00:04:10
Speaker
on their own I want them to be rolling back and forward be able to hold up their head really well and around the six month mark if it's seven months I'm okay with that if it's five and a half months it's okay if they're really quite developing well and I also like to start with veggies or nothing too sweet this is what I've learned along the way as well for Evie the first food we gave her was a bit of strawberry and it was so sour for her but it was so cute But now I'm like, okay, I don't want to start with super sweet foods. We started with avocado and breast milk, or I'll do some sweet potato or pumpkin or something next. Some that's carbohydrate-based and not a c acidic. Yeah. Just something super easy and gentle in their little tummy. And I personally do not recommend the baby cereal. It's very highly processed. And then I'll
Family Food Preferences
00:04:56
Speaker
start to do, as he gets a little bit more comfortable, I'll bring in, I'll do eggs at some point. None of our kids like eggs. Hate them.
00:05:02
Speaker
Jeremy's okay with them now, but you still don't love. I like eggs now. When you're a kid, his mum always says he didn't like eggs at all. So I'm like, okay. Yeah, I know. Also, we do get quite primo eggs. We have fully organic. I really make sure we get having good eggs. And you can tell by the yolk color. The yolk is orange, not yellow.
00:05:24
Speaker
and they taste so much better. It's like with anything, the better quality, but I feel like the cheap eggs from Coles are just, they're naughty. No, it's gross. Anyway, he's sorry about that. I went on a... I'm talking about food and stuff. He's diet and the food is going to be easy. At a start, yeah. You know what I mean? What you started with. I could definitely... You can change it later, but if you start him on like better food from the beginning and get him used to the vegetable. Absolutely. And the thing that I learned, we could probably talk about this in another podcast as well, because I've got a lot to say, but, and this is just learning trial and error for us. I... Remember hearing something from someone saying don't just feed
00:06:07
Speaker
your kid, things that you like and then don't feed them things you don't like. like yeah Broccoli, I remember. And that was the perfect example. And I remember my dad was like, don't feed her broccoli. My daughter, she won't like that. And I was like, that's because you don't like broccoli. We like broccoli. yeah And Evie likes broccoli. yeah But I was like, just because you don't like it. And that's why I tried to feed them. Anything that's a bit weird, like we did liver on Evie's food when she was younger. Now the powdered one's a bit easier, but we did fresh for her.
00:06:35
Speaker
had a lot more time on my hands back then let's face it and our kids are wonderful with eating their fruits and vegetables and meat as well we do even needs a little bit more coaching with her meat which i don't know if that's just a kid thing but she loves red meat but yeah it's funny they're picky in their own ways but you can serve a plate of fresh fruits or vegetables or salad stuff, and they'll polish that off, which is always good. Yeah, most people will just feed their kids what they eat because it's convenient. I know. They don't like your dad, for instance, doesn't like mushrooms, doesn't like avocado, it doesn't like broccoli. And it's like, would you just buy the vegan kid right? But he did, though. Yeah, he did. It's so funny. When we grew up, my dad used to cook us.
00:07:14
Speaker
separate meals. So he used to make my sister a different meal, me a different meal, and then my mum and dad a different meal. He was so good like that. He worked his absolute arse off. He used to drive an hour and a half, two hours, one way each day. So it'd be like four hours of driving and he would come home and cook dinner. yeah a man actually and he would cook us the different things so if they were having i remember he used to love seafood pasta and we used to get so over it like amazing it's so nice that we're able to have that but when you're having it like a couple of times a week you're like please give me something else it's like anything and i remember then he'd cook me and my sister something else and my sister didn't like veggies she'd only like salad so she'd have to have that but yeah
00:07:57
Speaker
So he was really good, and even though my mum likes all that food, like avocado, mushrooms, all that, and he doesn't, he still cooks her food with anything. But some families wouldn't,
Supplements and Nutritional Needs
00:08:05
Speaker
I feel. Yeah, I know, that's what I'm saying.
00:08:08
Speaker
you gotta to try and get your kids used to the foods. Yes, like the sardine. Not that many people like sardines. My mum ate it as we were growing up. there She used to always get the John West ones and they would like, that she used to say, put the good ones in the supermarket, which they definitely are. There's some real cheap ones. They're not the cheapest in there. But now obviously that I'm a naturopath, like I know that there is much better out there with the different oils and things but yeah they were always the better ones so I grew up having those and I remember trying to give it to Evie she didn't like it. They don't like sushi. They love sushi. Oh they love sushi so we always get the little salmon
00:08:46
Speaker
Najiri's which are like the rice with the salmon over and they cooked a little bit and they loved that. So yes and that's from when they were really quite young. Yeah. I always felt better that they get that in. I also give them fish oil supplementation so I don't feel bad. That's what I was going to get to, yeah. If you kid doesn't like fish, there's good cod livers out there. Yeah, different fish oils depending on your case. So it could be cod liver, fish, also with the liver or if they're not getting enough iron in.
00:09:11
Speaker
great point actually there's always supplements as well yeah so yeah there's always options there food being the the first choice and then if you can't yeah get the food then supplementation is the next. In saying that though I'm always like I personally don't think foods enough I think everybody needs a supplement in a different way for them what's right for them so not everyone needs to take vitamin c every day but some people do because they're just not getting enough through diet maybe they don't like the foods that are rich in it like some people who aren't eating enough meat they should be having like iron and B12, that sort of thing, right? If they're not getting enough through diet. So yes, I think, but it has to be right for you. Same supplement isn't right for everyone, if that makes sense. But just circling back to adults now. So when are we getting on social media and we're seeing all these things you should be doing this, that, and the other thing?
00:09:58
Speaker
I just want you to know weight loss is so much more than just a random diet that someone tells you to do. Yes, they can be effective for your girlfriend. Doesn't mean they'll be effective for you. It's so much more than just calories in, calories out. I think that we've really lost the simplicity of supporting our health and we're here to remind you that it doesn't have to be complicated or a massive challenge or only something you do for six weeks.
00:10:23
Speaker
So essentially getting yourself started, finding out from a practitioner what is recommended for you is going to have the best outcome, which um we'll talk to you a little bit more about.
Carbs and Exercise Myths
00:10:34
Speaker
Okay, so let's talk about some myths and facts.
00:10:38
Speaker
Alright, myth one, carbs make your game way. So that's the myth, this is the fact. We actually feel really bad for carbs, honestly, because they were given such a bad name from the start. But they are one of three very important macronutrients. When we were talking about carbs, we need to remember that it's Just an umbrella term for many different types of carbs and some are really beneficial for our metabolism. So complex carbs like whole grains, fruits and vegetables, they provide fiber which can support satiety and also steady our blood sugar levels because they can be a little bit wild sometimes. It's all about the type and the portion of carbs that matter more than the carbs themselves.
00:11:22
Speaker
In a randomized controlled trial, subjects were allocated for six months either to a control group, no intervention, or to one of the following three. A controlled diet group, a dietary intervention typically of the average national intake, a low fat, high simple carbohydrate group, or a low fat complex carbohydrate group. Findings suggest that the reduction of the intake results in a modest but significant reduction in body weight and body fat.
00:11:52
Speaker
The concomitant increased in either a simple or complex carbohydrate did not indicate significant differences in weight change. No adverse effects on blood lipids were observed. So interesting. So more about that low fat diet. The thing is with fats and carbs is you want to pick one or the other essentially or keep them at the lower level. So you'll hear about keto diets and that sort of thing. The ketos are great for certain type of people and gentle keto if you're trying to lose weight. And the reason is because you're essentially switching over your body's fuel source
00:12:29
Speaker
so instead of using the carbs that are going in you'll be doing low eating low carb and you'll be having high fat and the body will be using that fat as fuel so it'll be starting to use your fat as fuel as well but obviously that's not always good for our hormones so that's only right for the certain type of person and we also want to do it lightly because you still want to be having some carbs in there but yeah so that's interesting so it's not really about the carbs there essentially the carbs there was no difference but Another myth is you have to work out seven days a week to lose weight, which is not true. So a doctor once told one of my clients that if she eats seven days a week, which obviously she does, she has to work out seven days a week. And I am not lying here. It's pretty ridiculous, but we hear these things all the time.
00:13:15
Speaker
Whilst yes, some form of daily exercise will be beneficial to your overall health, including gut health, ah mental health, sleep and wake cycles. It doesn't mean you have to be in the gym all the time or doing HIIT workouts or cardio seven days a week. There was a paper published in 2017 that reported that consistently performing exercise for a duration greater than the basic recommendations for health. so 150 minutes per week of a moderate intensity exercise does appear to be more likely to contribute to weight loss and weight management um efforts over a long period of time. The outcome showed weight loss
00:13:59
Speaker
achieved with an average of 150 to 300 minutes of exercise per week. That's about two and a half to five hours a week of exercise over the whole week. And this included both aerobic and strength training exercises. No part of this study showed an influence on daily HIIT workouts.
Gut Health and Metabolism
00:14:17
Speaker
so you don't have to be slugging yourself in the gym, doing boot camp at 5 a.m. every day. If you wanna do that, cool, that's fine, depending on your case and where you're at. But at the moment, because I don't know your case, you can definitely do what you enjoy, but people just push themselves to do a lot of those things that they don't enjoy and it can cause issues with our stress hormones and our sex hormones and cause issues there. So yeah, good to know you don't have to be doing that. Another myth, salt, butter and meat increase cholesterol.
00:14:47
Speaker
It's definitely a myth. The fact is there are plenty of aspects that can cause high cholesterol that are not directly caused by diets such as gut microbiome. The gut microbiome helps to metabolize bile acids, which are essential for cholesterol digestion. Certain gut bacteria can convert cholesterol into other compounds, facilitating its excretion rather than absorption. So when the microbiome is imbalanced, this process can be disrupted.
00:15:18
Speaker
leading to higher cholesterol levels in the blood. Unhealthy gut microbiome can also increase the release of endotoxins, which trigger inflammation. This inflammation can disrupt lipid metabolism and lead to higher cholesterol levels. That's just one aspect. We also have stress.
00:15:37
Speaker
Stress studies have shown that physiological stress was a risk factor for increasing triglycerides and LDL. Bad. bad And for decreasing HDL. Good. So increasing the bad, decreasing the good. No good. We don't want stress. no Chronic stress raises cholesterol levels, which can lead to increased fat storage, especially in the abdominal area and negatively impact blood sugar levels.
00:16:04
Speaker
I'm just going to come back to that. You just said cholesterol, but that's okay. Oh, sorry, cortisol. Yes, cortisol levels. Chronic stress raises cortisol levels, which is our stress hormone. Obviously, you're right though, because you were saying chronic stress raises cholesterol, which is exactly what we're talking about here. but In that context, the chronic stress raises the cortisol levels, which can lead to that increased fat storage, especially around the midsection, and negatively impact blood sugar levels, which again affects everything. So let's talk about the five pillars of our metabolic health. So as naturopaths, our philosophy is to treat the body as a whole. We're looking at the whole picture, the whole body.
00:16:42
Speaker
so This helps us to look beyond the basics and work on all causative facts factors, so whatever's causing an issue. In terms of metabolic function, we are so used to looking at only nutrition and exercise, which of course play a large role. However, when you look beyond that, we seem to get a better picture and get better results for our clients as well.
00:17:06
Speaker
So this is many years of trial in clinic as well and and I guess over social media people learning and scientific studies to back it up. but Back in the day, and there's a lot of people that still believe it that it's just the calories in, calories out, but it's so much more than that. Trying to tell someone about how gut health is linked in there, people do not think of how gut health is going to affect essentially your entire metabolic picture, but it does. It's all about how you absorb those fats. And the gut microbiome not being balanced, your stress levels will be higher because cortisol will be raised and then you'll be storing a lot more fat.
00:17:41
Speaker
Absolutely. There was a study that was done on mice ah yeah that with just having the one lactobacillus as the control, the one lacked the mice without it, and then put into a stressful environment, the ones would cope better that had the lactobacillus strain. Yeah, so true because it's all about control neurotransmitters as well. Yeah. And now serotonin is produced in the gut, the happy hormone, mood, gut balance. Yeah, crazy. So the mice were stressed.
00:18:09
Speaker
they couldn't handle the stress. Yeah. So when put into a stressful environment they couldn't handle the
The Five Pillars of Health
00:18:14
Speaker
stress. Makes sense. Yeah by having that one beneficial bacteria in the gut made it more resilient to stress. Amazing. Yeah pretty cool. Let's talk about the five pillars of our metabolic health. Nutrition is number one so although we're not saying it is the be all end all it's obviously still a major component so we do need to take that into consideration. A balanced diet in whole foods and fiber and healthy fats is essential for metabolic function.
00:18:45
Speaker
avoiding processed foods and excess sugar helps regulate blood sugar, insulin sensitivity and lipid levels. Number two, exercise regularly. Exercise improves insulin sensitivity, muscle strength and energy. Both anaerobic and resistance training are important for metabolic flexibility, allowing the body to efficiently use fats and carbohydrates as energy. Sleep.
00:19:10
Speaker
Number three, we're at sleep. Yeah, we could use a bit more of that. I know these things. Crucial for hormone balance, including insulin and cortisol, which impact metabolism.
00:19:23
Speaker
You need more sleep. Which impact metabolism. ah Poor sleep can disrupt appetite regulation, increase insulin resistance, and also lead to weight gain.
00:19:37
Speaker
Number four is stress management. As we mentioned before, chronic stress raises cortisol levels, which can lead to increased fat storage. Practicing stress reduction techniques like meditation, breathing exercises, or mindful activities can enhance metabolic resilience.
00:19:54
Speaker
Number five, reducing oxidative stress and inflammation. Limiting alcohol, quit smoking, and reducing exposure to toxins help maintain metabolic health by reducing oxidative stress, inflammation, and liver strain, which are linked to insulin resistant and other metabolic disorders.
00:20:13
Speaker
supporting inflammation reduction with lymphatic drainage, sweat, massage, and anti-inflammatory foods such as ginger, turmeric, or garlic,
Personalized Health Packages
00:20:24
Speaker
if you want to. Not really anti-inflammatory but cinnamon. Oh cinnamon, regulating their blood sugars hey. Yes and massage, oh sign me up.
00:20:33
Speaker
So these factors are all considered in our new health reset package which we touched on before. So essentially Jeremy and I brainstormed about ways that we could get people started on a more healthy journey but also covers many different areas. So we don't want just one thing that's just going to fit one person. We wanted something that fits essentially everyone because it's not one shoe fits all because it's personalized care. So you're still talking to our naturopaths. You're still having your initial consultation plus two follow-ups. You're still getting supplements that are chosen for you. It's not just a bundle where briiannna and this is what you get. You're going to go through your entire case for an hour and see what you need.
00:21:17
Speaker
Essentially how it's going to work is you'll come in, you'll have your initial consultation which will be a part of the package, you'll have testing covered for thyroid which is a blood test that we do privately and also sex and stress hormones which are your cortisol and also estrogen, progesterone, and testosterone, that sort of thing. It'll be obviously a female or male version depending on who's in front of us. And then you have your supplements. So that's all covered. And then you'll have your next two follow ups. You'll also have diets. So we'll talk about diet and get you on a bit of a diet plan. And we understand that we have to meet you where you're at and we'll support you on a healthier journey. We know that a restrictive diet isn't
00:21:56
Speaker
amazing for anyone really so we want to make it really whole foods enjoyable something that you won't be feeling hungry with but it'll be easy to fall into your life so you'll have two diet plans across the time that you're working with us as a part of that health reset package so if you're feeling sluggish tired your gut isn't working as well as what it used to or what you want it to you're just feeling blah it's the end of the year and you're exhausted and stressed and anxious and not sleeping well, and you just wanna feel better, this is for you. If you're wanting to start your preconception journey, this is for you. If you've got horrible cycles, this is for you.
00:22:39
Speaker
Now I'm not saying that if you come to us with a really complex case, I'm not saying that three consultations is going to be all you need, but this is about kick starting you in your journey. So you can definitely get started and and some people that will be maybe enough. If it's you coming in for like real low energy, then we could get you started on better lifestyles or you want to lose a couple of kilos or 10 or 20 or however many, then we can definitely get you started on that. So it's all personalized. You're essentially getting your initial consultation.
00:23:09
Speaker
up front where we're going to see exactly what's going on with you. Yeah, it started on a healthier journey. Yeah, you definitely don't want to miss out on this because you save as well. yeah And we look in our clinic, we don't offer any specials. Very rarely are we able to discount our services, which we don't need to because it's amazing. People are getting results and the supplements and everything are really good quality. It's hard for us to have any wiggle room there.
00:23:36
Speaker
But we wanted to put it in a bit of a package so people know how they're going to get started, what they're going to get as a part of it. And yeah, essentially get you motivated faded and help you with commitment as well. yeah And then going back to the diet thing, a lot of people see diets as this six week thing and then they just revert back to their old ways where like with dieting, you should be pushing you to a new like program of eating, really. yeah Not just to do it for a short amount of time or ah eight weeks or 10 weeks or whatever. And then you're like, okay, I've done it now and then I can go back. It's like, it's it's changing the way you eat to live a healthier life. Yeah, it's all about lifestyle. Yeah, and making a better choices.
00:24:16
Speaker
but this is essentially a way when you're just like I don't know where to start like I don't want to go and eat broccoli and chicken breast and three times a day and I don't want to have a boring lettuce leaf like I want to enjoy foods that are really fulfilling to help me feel fuller for longer they're going to be complementing my weight loss journey or my preconception journey or my energy levels or whatever you're coming to us for to essentially just get yourself resetted and support your overall health. We'll take it all into account when we speak to you. Yeah definitely not something you want to miss out on.
00:24:50
Speaker
Yeah. And if you want to know more, you can go onto our website, www.mongvenehealth.com or you can come onto our Instagram. If you DM us health reset, you will get more information straight away or you can ask any questions that you need. Our DMs are always open and we're mongvene underscore health. M-U-N-G-B-E-A-N underscore health. All right. Thanks again. Thank you. We can't wait to help you.