Rochelle Waite- Naturopath No Nonsense is Australia's only naturopath with a master's degree in immunology (autoimmunity), women's health medicine and reproductive medicine.
She is particularly interested in chronic autoimmune diseases and hormonal imbalances, which lead to a variety of difficult-to-treat illnesses. She advocates and supports clients with chronic, difficult-to-manage medical conditions and offers affordable long-term care plans.
She is also an active advocate for women's education and promotes better education for teens and young adults.
table of contents
- Importance of gut health
- Foods to Eat or Avoid for a Healthy Gut
- Impact of sleep on gut health
- Impact of stress on gut health
- Connection between a healthy gut and important hormones
- Symptoms of poor gut health
- Tips for good gut health
Importance of gut health
Rochelle and Emma discuss how gut health affects fat loss and storage, moving on to hormones and the importance of cholesterol in hormone production in particular. Talk about happy moments and their impact on health and longevity.
Your advice is absurd and straightforward! She shares her best tips in this episode.
[00:00] Emma: My name is Emma Martin and that's it.
[00:03] Rochelle: It's the Lazy Keto Mum podcast. If you are looking for help with.
[00:07] Emma: Keto and low carb, you've come to the right place.
[00:16] Rochelle: Guys, I have a big lady with me today. Her name is Rochelle and she is the serious naturopath. And indeed, Rochelle has been quite transformative and inspiring on my journey. And I'm moving on, can we do this, can we do this, can we do this? She's like, oh, okay. I don't think I roll my eyes. I think we're having a lot of fun. Hello Rochelle.
[00:37] Emma: How are you? Hello.
[00:38] Rochelle: Great.
[00:38] Emma: And I don't roll my eyes.
[00:40] Rochelle: Sometimes you feel like that when you're upset because you have a lot of information about gut health and all that. And I wanted to ask about that today, gut health, hormones, et cetera. Because I'm also trying to understand this myself. So you not only help listeners or viewers, but also me. I know you're teaching some 12-week courses and we're going to talk about that in an SEC, but I just wanted to give everyone a sort of snapshot of when we first met.
It must have been three or four years and I think I had just started the keto diet. Yes, and I went to the health food store where you consulted or worked, and I remember you showed me the Donata ice cream. Well, there was a puncture because I ran out. I think it was actually unsweetened peanut butter. Alive. Well I think it was only about six months, not even that, until my keto journey. And I went to the car and ate it all.
[01:39] Emma: Have you only eaten a few carbs yet?
[01:44] Rochelle: Oh my God, me. Yep, the carbs, seriously, I think I had to leave the bathroom for about 2 hours. I'm not personally blaming you right now because I hate the whole thing. But yeah, we talked and the rest is history. So what I wanted to talk to you about, what are you working on right now?
[02:03] Emma: Look, there's so much information out there and everything is changing so fast in the field of gut health and we're learning so much. My focus for the last year has been my Fatigue to Fabulous program, which is basically for everyone, but especially for women and busy moms. And we are all very busy. We are stressed, we have brain fog.
And I have the Fabulous Fatigue program which, of course, teaches a lot about the effects of good nutrition, but also about sugar and how it can affect your brain's energy processing, for example, and hormonal health and twelve weeks of many different things you can do. do to see I'll call it what it is. Revolutionize your life. Because very few people pass on the other side and don't come out, my God. I spent my last year there and produced a lot of information about it.
[03:09] Rochelle: Yeah, you really have the knowledge. And I think one of your superpowers is translating that knowledge into something tangible. And I'm going to teach your class at some point because I need to understand something you're talking about. There's a lot to unpack.
[03:24] Emma: You just said why it takes 12 weeks.
[03:29] Rochelle: But anyway, well, there's a quick sugar spike coming, so let's go back to what you said about sugar and the gut. I think there was a connection I heard, or at least good nutrition and gut. So I think the first question, I have two questions in one. What is good intestinal nutrition? And what does sugar do to the intestines?
[03:56] Emma: Oh my god. You don't ask quick questions. ACCORDINGLY. A good diet provides your body with sufficient amounts, we are talking about abundance. We're not talking about restricting things, giving ourselves large amounts of the nutrients we need to function optimally, and not giving and feeding ourselves things that contradict that. Oh.
Well, to start something like this, I have to put it in perspective. We hear a lot about the importance of gut health and the gut-brain axis and all that. For comparison: we have about 30 trillion cells in our body. We have more than 100 trillion microorganisms in our body, more specifically in our gut. So don't be under the illusion that the signals these microorganisms are firing all over the place far exceed what our own cells are telling us. These microorganisms feed our body in our intestines. they. From our stomach. It's amazing.
So we need to look at gut health in terms of having 100 trillion new best friends, and we need to take care of our best friends so they can take care of us, for example. So let's quickly get into hormones. 90% serotonin. Well, serotonin is our happiness hormone. 90% is produced by intestinal bacteria. 80% of our sleep hormone melatonin is produced by gut bacteria. Now we have our gut-brain axis, which responds primarily via the vagus nerve to our brain.
We all think that these hormones are produced in the brain, but what really happens is that most of our hormones, and I can say vitamins and so on, are produced by gut bacteria and immediately travel down this gut-brain axis, and then the brain tells the body what to do with the information. Our microbiome, especially in our gut, but we have other microbiomes, and actually the gut is not the biggest microbiome, but it's a very important microbiome. He controls our body.
[06:28] Rochelle: So how do we deal with this? For example, if what happens in our brain is so important, what do we do to take care of it?
[06:41] Emma: Lots of different things. ACCORDINGLY? The biggest impact we can have, the biggest impact we can have, I won't call it the biggest impact we can have on our gut health is that we want to take care of it. Let's talk about bacteria. We have yeast, we have parasites, we have worms, we have a lot of different things.
And we look at yeast, for example, and we think it's bad. We have yeasts that have important functions in the body, but let's talk about bacteria. What we have to do is feed ourselves and provide plenty of food. The same applies to all living beings. Give him what he needs to survive, not what he doesn't. We have to feed our good guys so they have a little defense against gangsters, harmful bacteria, bacteria or yeast or fungus or whatever is harmful to our health. If we can empower the good guys, they'll just dodge the gangsters and mow the lawn.
[07:46] Rochelle: What are we going to feed him then? What feeds the good and not the bad?
[07:54] Emma: The biggest impact we can have on things like this is fiber variety. So we're talking about, say, especially in the ketone space, we're not talking about fruits as much as we are talking about vegetables. We need diversity. So not large amounts of anything, but small amounts of everything in Australia at any one time. And it's the same all over the world. But in Australia we have between 305,000 different types of plants that we can eat and that are available to us at any time of the year.
[08:28] Rochelle: Monja.
[08:31] Emma: There was a study from the University of Sydney that looked at all of this and 95% of people ate twelve regularly. Yes, because we are getting used to what we are and if you think about it, peas, corn, peppers, cucumbers, lettuce, potatoes, carrots, that's fine. And then the next 2% came to the weight of 20. Realistically, we need 20 to 30 different plant species each week to feed the variety of fiber lengths for our gut to survive.
[09:16] Rochelle: So cheer up.
[09:19] Emma: Absolutely. What I challenge on the Fatigue to Fabulous program for one of the weeks is I challenge everyone to go where they can get fruits and veggies and pick something they've never used before. Go back, use it, let me know if you like it, show me which recipe, so group members can get an idea of how broad this can really be.
Foods to Eat or Avoid for a Healthy Gut
Photographer: ikon from pixelbay
[09:42] Rochelle: Yeah, that's great. I should routinely do this, I guess, just because I'm curious. I'm going to try new herbs and new things and new ways of cooking and I believe that food can be exciting and yet it can be easy and not think about it. Okay, let's park the fruit. We know that low-carb vegetables and fruits will be good for you when you're keto. get microbiome. Let's flip the coin. So what are some of the foods that do harm and harm good? What should we be? Oh my God. What should we avoid?
[10:22] Emma: Yes. OK. Well, look, the people who follow you might be primed to go keto. Sugar is huge. OK, that's a piece of cake. This feeds particularly large numbers of yeast. You're getting crazy. But less friendly bacteria seem to thrive on sugar. But we also know that sugar causes inflammation and things like that, so relax a little bit. Now it is not so easy to feed the intestinal bacteria. I think we also need a healthy intestinal wall. And we know that things like gluten increase GI permeability and lectins. Gluten is a lectin, but so is lectin. Well, there is quite a bit of controversy surrounding lectins. I'm trying to be wary of lectins, but lectins play a huge role in increasing GI permeability and are found in gluten, grains and legumes, and nightshade, among other things.
Well, I don't like belladonnas, vegetables are things like tomatoes, peppers, eggplant, potatoes. I don't want to tell people to cut out food groups and really cut things out because they make life difficult. There are certainly things you can do with these veggies to help lower your lectin levels. I think maybe some special attention should be paid to this as we go along.
[12:03] Rochelle: Interesting. So there are two things we have to talk about. First, can you explain lectins to people who somehow don't know what they are? Second, gastro is gastric, gastrointestinal impermeability.
[12:20] Emma: Leaky, leaky, whatever.
[12:24] Rochelle: You guys are probably familiar with this. Can you explain these two things? how are they?
[12:29] Emma: First, the lectins, of which gluten is a lectin. Gluten is a rather weak lectin. Gluten has a bad reputation, but they both do the same thing. Lectins are a chemical found primarily in fruits and vegetables, in certain fruits and vegetables the plant's defense system. And indeed, certain lectins and amounts of lectins, for example, can kill us. Very interesting. Five raw beans will kill a person in about five minutes. But that's why we need to soak and cook.
[13:10] Rochelle: Great way to knock out someone you don't like.
[13:12] Emma: Yes. And sure enough, that's what happened in America, and I have a document about it somewhere in the depths of my computer. They ran a healthy eating program for the children in the community, buying everything from the community center and feeding them beans, among other things. And they had 40 hospitalizations with diarrhea and vomiting due to not cooking the beans well.
[13:35] Rochelle: Oh my God.
[13:36] Emma: Yes.
[13:37] Rochelle: So whoever is listening, if you're trying this with your husband or if you don't like someone, make sure.
[13:45] Emma: You can pass.
[13:48] Rochelle: Just kidding. Nobody would really do that, right? But I would. Okay, so what does leptin do? So can it be poisonous? What do pulpits do in them? What is he doing in the gut?
[2:03] Emma: Okay, so what lectins and gluten will be in Ms. Weld because gluten does the same thing. That is, it has a variety of chemical functions, but one of the most obvious in this context is that when we eat gluten or lectins, it causes the body to produce a hormone called zonulin, and it actually increases the size of the holes in the area. our gut.
Well, when we talk about that, we should go back and talk about what is causing the holes in the gut in the first place, and that is yeast in general. Well, another thing that we need, another big thing to think about in terms of gut health is sleep.
Everyone needs six to eight hours of sleep a night. I know people say she can survive up to four years and all, but other than that, that's when our bodies do the housework and our gut bacteria thrive and make hormones and vitamins and blah blah blah blah blah during the night when it's dark . So shift workers have a lot of problems with obesity and the like. But when we sleep and it's dark, according to our circadian rhythm, our good gut bacteria consume a pound of yeast from our gut.
[3:31 pm] Rochelle: Whoa.
[15:32] Emma: Yeah, that was my answer as well. Wow.
[3:35 PM] Rochelle: Is it nutritionally beneficial?
Impact of sleep on gut health
Photographer: Susannah Townsend
[3:40 pm] Emma: No. Well, no, not like that. We have a lot of yeast in our system and it is the food source for our good bacteria. Well, I also know this to be true, because as someone who serves a lot of clients, I have quite a few scales with quotes on them, people who weigh themselves at the same time every morning. And some of them have come to me and said, I don't understand. I go to bed and wake up the next morning and get heavier.
And I said, well, did you sleep well? And I said, well, no. Well, that's because your body hasn't used that kilogram of yeast. Besides everything. We need to talk about fluid absorption and entry into cells and things like that. It's not just yeast, it's pound for pound.
[16:26] Rochelle: That's a lot, especially when you rely on the scale instead of the fit of your pants to weigh it. Here you go.
[16:34] Emma: There's another reason why we shouldn't climb.
[16:38] Rochelle: The scales are absolutely like that. There's the blame cycle and all the stress that comes with it. Can we just take a step back? I know you wanted to say something. Well what you are saying is if we take care of our gut health by feeding it healthy foods instead of sugar and processed foods. I'm just speculating about how food works.
[17:01] Emma: Absolutely.
[17:02] Rochelle: Actually, not only can we fix our sleep because we start to fix our hormones, but we can also fix inflammation. And so we also lose weight, we gain weight at the same time.
[17:19] Emma: Well, we're increasing the right hormones. Absolutely. The brain then tells the body that it is in a better position to lose weight. Because when our body, whether we're talking about gut health or liver health or brain health or whatever, whenever we have stress in our body, it puts it into a protective mode. And he says especially with fat, we need to store fat for the winter, we need to protect ourselves because we might not survive. Well, the body doesn't differentiate between feasting and starvation in terms of food. We don't have hunger in Australia, but we do have stress.
So if we don't get enough sleep, if we have a lot of stress, if we don't eat right, we'll go into this protection mode and our body will hold on to everything and slow everything down. , which means that hormone production is also not working. Your nutrients don't get into your cells. And if your nutrients aren't getting to the cells, they're probably not getting to the bacteria either. And so this snowball is going in the wrong direction. On the other hand, when we start investing this, everything starts to work out. Well, if you boost your hormonal health and your cellular health, your gut bacteria will be better too. Then it gets even better. So let's move the snow in the right direction.
[18:44] Rochelle: It's definitely transformative how you feel. And if you slip and go, wow, did I used to feel this way? And it's like he thought this was normal. So you're right, it's transformative.
[18:57] Emma: It's very interesting. This week I have check-ins, post-Christmas check-ins with all my exhaustion with fabulous people. And look, I told everyone, don't stress about Christmas, do what feels right for you. Have a good time. And they all said, well yeah, I overdid it a little bit for a few days, but I felt like it, and that's because they're used to a new normal.
And I said to most of them, you realize you felt that way all the time and it was normal. So everyone has this new normal of energy and hormone control, good skin, good aging and energy. And it comes down to eating right, it comes down to plenty and not limiting things, because we don't want to go into that protective mode and treat our new 100 billion best friends right.
[19:51] Rochelle: Let's talk to 100 billion best friends right away. But what you say is very true. Like last night, I was teaching the end of my Christmas and New Year course. And I'm like, okay, how did you feel when you started eating pavlova or sugar or chocolate or whatever? And they say, my God, I feel tired. I feel bloated. That's how you used to feel. And you are right. It's the absolute new normal.
So I think part of it is going into the new year and people are like, oh, I go to the gym and blah blah blah. It's more about real food and eating the right stuff. So what to do to get on that path? You're talking about snowballs. Where can you find them? Where can you find them? What do you do with the first snow globe?
Impact of stress on gut health
Photographer: Karolina Grabowska
[20:42] Emma: Okay, the first thing we need to think about is abundance. We know from our good old cave that when we are hungry we are made for feasting and hunger. And that could be a hunger for love, it could be a hunger for water, it could be a hunger for emotion, food, anything. Whenever we put ourselves in this state of stress, we hold on to things and struggle to survive. And the body is very good at protecting us from that. We must get out of this protective mode. ACCORDINGLY?
The first thing I tell people is we need to get out of that delete mentality. Of course, that doesn't mean we can eat whatever we want. When we talk about nutrition, it doesn't mean that I want people to think about this food. Does it provide me with the nutrition I need? Well, it can be general. Are they proteins, are they good fats, are they minerals, are they polyphenols, are they antioxidants? It could be anything. But will it help us to put it in our mouth?
Well, when you eat good, nutritious food, you really can eat as much as you want. Well, from a ketogenic perspective, we all know that there are essential amino acids. So important that we have to eat protein because we can't supply essential fatty acids. We need good fats because our bodies cannot produce these things on their own. And our gut bacteria help us with that. And there are vitamins and minerals and things like that. There are no essential carbohydrates. So when we talk about diet and keto, for example, we don't really need carbs.
There are some cell types in the body that require carbohydrates. As if there were a pair in the eyes, a pair in the brain. But our liver does it for us. It makes glycogen from the protein we eat, so we don't have to worry. Well, that's not to say that I personally say you should cut out all carbs. I'm not because they provide sources of other nutrients. And this is where the comparison between net carbs and total carbs comes in.
One of the main factors and flaws in many keto. I like to refer to the people I see as internet keto. They go online and find a bunch of high profile influencers who talk about all calves being bad. Now we need that fiber to survive, for our gut health, because getting those 30 different vegetables a week, for example, can be quite difficult, especially if you're new to the keto diet and want to keep your carbs low.
I find it easier and more possible to supplement with a specific prebiotic fiber rather than a mixture. And that's where a lot of these supplements fall short in my opinion, because they have one or two fibers that work, they all work great, but they expand one or two bacterial populations. Although we have a large and long intestine. We need to feed everything because if you feed one batch, the others will still starve and that in itself causes inconvenience. There's one that I use often, but it's a blend of eight or nine different fibers that blend together perfectly, so it's almost like a slow-release capsule, except it's actually a powder that feeds all your gut bacteria.
[24:47] Rochelle: Always a cat in my life, sorry if you're listening, my cat decided to come up to me and hit the s on the keyboard, I think most of the time, I mean, because it's nice. How big is the intestine? TRUE?
[25:02] Emma: Yeah, meters and meters and meters.
[25:04] Rochelle: Does that mean something is missing from the lower intestine?
[25:08] Emma: Interestingly, small amounts of fiber, short fibers seem to nourish the top and the longer fibers the bottom, we tend to eat more of the longer fibers. So it's actually the upper part of the lower intestine that leaks more than the lower. But anyway, diversity, as I was saying. But one thing about keto, number one to emphasize this.
Stress is the number one killer, the number one killer of gut bacteria. We also have to look at other factors. Stress is one of them. Medication is a killer. I'm not suggesting you stop your medication, of course, but you should realize that we talk well about medication, we obviously know something about antibiotics, and even a five-day course of antibiotics can change your microbiome for two years.
[25:59] Rochelle: Wow, two years.
[26:01] Emma: Two years. It can be very difficult to repopulate them. And some species take a long time to regenerate if they die shortly before a stool transplant, which is an entirely different podcast that is certainly worth watching as it also has an impact on aging. And I will post a lot of different facts and trivia. I think there are so many facts and things to know about gut health. It's very interesting too. But drugs are the best medicine, and many people turn to them simply because they think they are harmless, they are reflux drugs, Gaviscons and proton pump inhibitors. They are one of the leading causes of death in gut health. And of course, if your gut health is poor, your reflux will get worse. So while you get symptomatic relief, you are actually making the problem worse.
[26:55] Rochelle: So you're saying that if you take care of your bowels, you don't need these things?
[27:01] Emma: No, if you take care of your gut, your actual physical gut, forget about the microbiome, your gut will heal itself. And I mean, GI leaky gut is responsible for things like IBS and Crohn's disease and stuff like that. Key drivers of autoimmune diseases. Now, as a specialist in immunology and autoimmunity, of course I see a lot of people, but the automatic snowball, the presentation of people with autoimmune diseases, is out of control at the moment.
[27:34] Rochelle: Wow.
[27:35] Emma: So we really need to look at gut health initially, that's absolutely key to trying to get some of that under control.
[27:42] Rochelle: And you think that because of what happened, we took this path? Our food pyramids escalate towards us like sugar and processed foods.
[27:50] Emma: Absolutely. There's no doubt. And if anyone hasn't seen the movie Fat Fiction yet, I suggest they do. This can be found at Fatfiction Movie. So it's really easy. I remember this one. But it's also our desire for a quick fix and medicine, and largely beyond antibiotics, that actually treats a problem. And sometimes we need antibiotics. I don't dispute that. Aside from antibiotics, most of the medications we get from our doctors are for symptom relief only. They don't address what's really going on.
[28:36] Rochelle: Yeah, and I think that's definitely the problem, right? Just like our medical system treats the symptoms, not the cause. We know our food pyramid has gotten fatter and fatter and now we have all these medications. And I heard somewhere that I think it was low carb, below the statin. Thus given to lower cholesterol levels.
[28:59] Emma: Don't get me started.
[29:02] Rochelle: Let's do it on another podcast please. I think life expectancy is four days longer than taking these statins for a lifetime. They cover something that really shouldn't be covered, but these are the remnants of the foundation of the food pyramid research.
[29:22] Emma: If I could give you a little snippet about the statins that are killing me.
[29:28] Rochelle: The major literally, excuse the pun.
Connection between a healthy gut and important hormones
[29:34] Emma: I don't understand. In fact, we should probably save that for another podcast. But I do not understand. Low density lipoproteins, our bad cholesterol, are the key ingredient in our ability to make steroid hormones. We can't make estrogen, progesterone, testosterone, cortisol, allosterone, all those really important hormones, unless we have cholesterol.
[29:59] Rochelle: And what do statins do?
[30:01] Emma: I'm trying to cut it down. Well, in terms of heart disease, that's why statins were preferred in terms of clogged arteries after years of taking statins, if you reduce the pressure in your clogged arteries by 1%, doctors think it's a miracle and they know that miracle drug.
Another study found that if you eliminated lectins from your diet over a two-year period, you could reduce this type of clogged artery by 50%. Well, that was a small study. It might not happen to everyone because we all have different genetic susceptibilities and things like that, but 1% 50% anyway, that's a much bigger conversation.
[30:54] Rochelle: Yeah, it's definitely a completely different episode of this podcast. If you want a little more information about research on statins and cholesterol. Paul Mason is a young Australian doctor who explains these things very well. You can find him under Low Carb on his website. He has it too. He is incredible. So you've brought up some really interesting stuff. And before we leave, I just wanted to say this and that and cholesterol.
That's a whole can of worms right there. Suffice it to say that when we are messing with our gut health and lowering cholesterol levels that should be there and weren't caused by the fat, we are messing with our hormones. You mentioned that many hormones are produced in the gut. So serotonin, the happy stick or melatonin. What else happens in the gut with hormones?
[31:56] Emma: So much for hormone production. We need amino acids. And there are certain amino acids that later become the hormones we need. There are basic. Tyrosine produces tryptophan, tryptophan produces melatonin. He does many different things. So we need to make sure we can digest the proteins to get the basic ingredients. This is how gut bacteria can produce hormones. So digestion itself requires a healthy gut, but a healthy gut requires good digestion.
[32:36] Rochelle: Sorry.
[32:37] Emma: No, go ahead.
Symptoms of poor gut health
Photographer: Andrea Piacquadio
[32:39] Rochelle: I was going to say this at the time people are listening, doing everything great, but I don't know if I have a healthy gut or not. What are some of the things people might be looking for that might give them an indication that their gut is in trouble?
[32:55] Emma: Absolutely. ACCORDINGLY. So I have a little quiz where I give a form that I filled out. I have clients who fill. So there are some. You have to remember that he is a naturopath who loves to poop. Are you emptying correctly? Do you have pain in your lower abdomen that is relieved by going to the bathroom or speeding up? Do you have constipation or diarrhea? Do you have bad breath? Need to use laxatives? Do you have reflux? Now we can be a little more diverse I think. Do you have joint pain? nutritional deficiencies? Do you have B deficiency? Twelve. Zinc, iron, vitamin D. Things like have you been diagnosed with autoimmune diseases or Crohn's disease? Psoriasis, rosacea, skin diseases? A big.
And it affects a few things. Not just gut health, but chronic inflammation, but also how we use the fats we eat. And that's another conversation we should have. Not all fats are created equal. And when you focus on fats on a keto diet, you also need to find the right balance. And that's really huge. But when you don't have that right balance, mental confusion, depression, anxiety. While you may think you're in good control of your gut health, there's still something going on if you're still experiencing symptoms.
It could be an overgrowth of bacteria in the gut, but it could also be an imbalance in essential fatty acids, which also contributes to inflammation, but also affects how cells communicate and how they can create the energy they need or express. energy. genes they need and all that. So it's a different conversation. We could spend a year together, Emma.
Tips for good gut health
[34:53] Rochelle: We absolutely could. They are simply a wealth of information. So let me recap before we go, let me recap what I think you said. Taking care of your gut means you sleep better, you have better hormones, you have a better mood, you have less brain fog. And for this we need a balanced ratio of high-quality, fiber-rich proteins, fats and carbohydrates.
[35:18] Emma: Tons of veggies, great, good.
[35:21] Rochelle: So not the starched type. We want fiber-filled stuff like broccoli, cauliflower, corn, peas, beans, and the like.
[35:30] Emma: Actually, when we talk about gut health and feeding our gut bacteria, the starches are good, but what we need to do is convert them into resistant starches.
[35:41] Rochelle: How are you?
[35:42] Emma: Well, for example, at this point I'm not suggesting if you're keto because that might throw you off the keto diet, especially if you know why you've been eating low carb or very low carb for years and years, and years your tolerance for these things increases. But like cooking a potato, if you eat a potato, we know your blood sugar spikes like in no man's land, a glycemic load of 100. If you name that potato, some of it turns into resistant starch, and that starch from potatoes as well as green banana starch and the like are incredibly good for your gut bacteria. But this is why I suggest it especially if people are new to keto and want to control their carbs. Yeah, eat all your good pickles and arugula and all that easy-to-eat stuff and eat as much as you can. But it's often nice to supplement with these prebiotic fibers mixed in so you have some potato starch but don't have to have the non-resistant potato to go with it.
[36:51] Rochelle: Yeah, fine. That makes a lot of sense. I think it's so interesting that refrigerated starchy carbs are digested differently, because when it's resistant starch, it takes a lot longer to digest. So you don't get that tip.
[37:05] Emma: And it's really interesting that a baked potato can't take it. If you cool it down, it becomes resistant. If you reheat it, it will remain stable.
[37:15] Rochelle: OOH, so let's have fresh potatoes.
[37:18] Emma: So warm up your potato ego. Well, realistically, if you're new to keto and trying to stick to less than 20 grams of net carbs a day, even that is likely to overwhelm you.
[37:29] Rochelle: What I tell people in my class, for example, when I'm teaching, is that if you have something, you can always check your blood sugar or ketones with the blood test strips.
[37:39] Emma: Yeah, sure.
[37:40] Rochelle: Everyone is so different. Sometimes rice fills me up, while, say, a quarter potato might not. Especially if I hit him with butter or soul cream or something because facts slow him down. So yeah, people could try that. This is very interesting. Thank you for sharing it. The other thing I just wanted to reiterate, or even comment to see if I got this right, other things that harm the microbiome and gut health.
[38:12] Emma: It would be a stress killer.
[38:14] Rochelle: Lack of literally lack of abundance. So the lack of a rainbow of foods, the lack of fiber and the lack of variety. I think this is abundance. Did I forget something?
[38:27] Emma: Look, essential fatty acids. We need to soak up our fats, our good fats, which avocados are great for. These are the polyphenols, these are the antioxidants. They will stop you because they are also very good with fiber. But we must get our essential fatty acids primarily from our omega-3 fatty acids, which are difficult to include in our diets today due to agricultural practices. But we have to look at the really good fats and polyphenols in particular. So, olive oil, olive oil. olive oil, olive oil. There are some studies that suggest we should be consuming about a pound of extra virgin olive oil a week.
[39:05] Rochelle: A week?
[39:06] Emma: One week.
[39:07] Rochelle: Oh my god. And knowing that getting fat doesn't make us fat.
[39:10] Emma: Gordo, well that's possible, yeah. bleed sorry. is enough
[39:17] Rochelle: That's really a lot. I think, oh my god, I literally have to drink it every morning. So, okay, you mentioned fat. And before we arrange the seats to get the omega 3. So, wild fish, avocado, olive oil.
[39:35] Emma: Yeah, look, I think it's something I'm really passionate about. I'm an oil geek, so I can give you a lot more information about it. It's not a problem. But the problem with getting Amigas these days, for example, wild fish, is that if we can buy wild organic fish from Norway, it's cold water, not farmed fish. So we have a problem in Australia because we have a lot of farmed fish. And we can ship it to Australia in less than 30 hours, where it prevents the Amigas from degrading, so we're fine, but we can't do that in Australia.
The problem with our fish here is that because of the farming methods and the fish that are farmed, and that's most of what we get, they're corn fed. And corn is full of omega-6 fatty acids, which are pro-inflammatory. Our fish also lack omega-3 fatty acids because they are fed omega-6 fatty acids. So it's essentially, and I'll call it, and there's a long history of this as well, that it's virtually impossible to include omega-3s in our diets. The best way to get omega-3 fatty acids from our diet is to eat lots of polyphenols. Therefore, put as much olive oil in the avocado as possible. Yes, because they are the polyphenols that accompany the Amiga trios in the body.
[40:58] Rochelle: Interesting.
[41:01] Emma: Sorry, fish oil supplements are useless. They're not worth the money, which is a huge multi-billion dollar market, but they really don't do anything. And they are the evidence to prove my claim. You don't have to worry about it. But finding that balance is also life changing.
[41:20] Rochelle: Sim.
[41:20] Emma: Interesting.
[41:22] Rochelle: I have a list of things we'll talk about. We always say we're going to do it, then we never make it. Maybe 2023 is the year we eat regularly.
[41:34] Emma: Norway in Norway. So that we can catch our cold water fish.
[41:39] Rochelle: Well, let's go to Alaska too, because that would be cool. I would like to make it OK. Well, there's a lot to talk about here, but let's end it here. So if people want to find and follow you, where's the best place to go?
[41:58] Emma: The best place is probably Facebook or Instagram. I am the sensible naturopath. You should be able to find me there. send me a message send me questions I am happy to answer your questions and show you courses of study or wisdom.
[42:15] Rochelle: You have many gems of wisdom.
[42:17] Emma: Yeah. I also have a practice in Almond on the Gold Coast, but I operate across Australia and New Zealand so you can contact me that way too.
[42:24] Rochelle: Fantastic. And, yes, I think if you are, Rochelle Wait is a naturopath who you already know is a no-nonsense naturopath. You can contact them if you want to clarify something about this. Or you contact me and I'll put you in touch with her. And was there anything you wanted to add that we missed?
[42:49]Emma: Hippocrates, the father of medicine, believed that anyone could be perfectly healthy. He also said that all disease starts in the gut. He believed that a doctor's job was to look at his patient and make sure he included everything needed for perfect health and identify the patient and get him to remove everything that was harmful. That's what I'm trying to do, thinking about what our overall health looks like and how we function as a society and how far we've come in that. It's so easy to provide your body with everything it needs to function incredibly well and regain its health. Yes.
[43:42] Rochelle: Well, in that sense, that's pretty good advice. And with that in mind, next time we're going to tie a ribbon and pull the bow. So next time we have to talk about statins and cholesterol. We need to talk about fats and oils and Amigas because I know you are very passionate and knowledgeable about these Amigas and the brain and how it all connects. So let's pass this. Thank you very much.
[44:08] Emma: Thanks for having me.
[44:09] Rochelle: You're welcome. Thank you very much. Rochelle and I will talk to you shortly.
[44:13] Emma: See you later. Bye Bye.