Dr. Peter Lovatt, also known as “Dr. Dance,” is a renowned psychologist and researcher who has dedicated his career to exploring the relationship between movement and human behavior. He is an expert in the field of dance psychology, and his work has been featured in numerous academic journals and media outlets.
In the latest episode we sit down with Dr. Dance to discuss the many benefits of dance and movement, both for physical health and mental well-being. Throughout the episode, we explore topics such as the connection between movement and creativity, the role of dance in building social connections, and the positive effects of dance on mental health.
With his infectious energy and enthusiasm, Dr. Dance shares his wealth of knowledge and insights on the power of movement to transform our lives. Whether you’re a seasoned dancer or a complete novice, this episode is sure to leave you feeling inspired and motivated to get up and move your body!
So, if you’re looking for some uplifting and informative listening, be sure to check out this episode with Dr. Peter Lovatt, aka “Dr. Dance.”
Lots of love,
Dave & Steve
This episode is sponsored by Vivobarefoot Footwear. Vivobarefoot Footwear have given our listeners an exclusive 15% discount when you enter the code HAPPYPEAR15
Genuinely these are the only shoes you will see Dave & Steve wearing!
Produced by Sean Cahill & Sara Fawsitt
In this weeks’s episode we sit down with Colman Power, a fitness coach and personal trainer with over 20 years of experience in the health and wellness industry. Colman is also an expert in organic horticulture and has a wealth of knowledge to share on growing your own vegetables and herbs.
During the episode, Colman shares his passion for organic gardening and the benefits of growing your own produce. He explains how easy it can be to get started, even if you have limited space or experience. We discuss topics such as companion planting, soil health, and the importance of organic methods in promoting biodiversity and protecting the environment.
But it’s not just about gardening – Colman also provides insights on how to incorporate the fresh fruits and veggies you grow into your meals. He shares his favorite recipes and ideas for making the most of your harvest. He also discusses the importance of functional movement and how gardening can actually be a form of exercise.
A great episode which we had the pleasure of recording in person!
Lots of love,
Dave & Steve
This episode is sponsored by Vivobarefoot Footwear. Vivobarefoot Footwear have given our listeners an exclusive 15% discount when you enter the code HAPPYPEAR15
Genuinely these are the only shoes you will see Dave & Steve wearing!
Produced by Sean Cahill & Sara Fawsitt
Dr. Kathryn Pinkham is a highly esteemed sleep specialist with over a decade of experience helping people overcome their sleep issues. She is the founder of The Insomnia Clinic, which is a private clinic based in London that offers a range of evidence-based treatments for insomnia and other sleep disorders. Kathryn has also worked with a variety of well-known clients, including professional athletes, business leaders, and celebrities.
During this episode, Kathryn discusses the importance of getting a good night’s sleep and how it can impact our overall health and wellbeing. She shares some helpful tips and tricks for improving our sleep habits, including setting a regular sleep schedule, creating a calming bedtime routine, and avoiding screens before bed.
Kathryn also discuss the impact of stress and anxiety on sleep, as well as the benefits of mindfulness and relaxation techniques for improving sleep quality.
Overall, this episode is a must-listen for anyone struggling with sleep issues or looking to improve their overall sleep hygiene.
Lots of love,
Dave & Steve
This episode is sponsored by Vivobarefoot Footwear. Vivobarefoot Footwear have given our listeners an exclusive 15% discount when you enter the code HAPPYPEAR15
Genuinely these are the only shoes you will see Dave & Steve wearing!
Produced by Sean Cahill & Sara Fawsitt
This is a lovely healthier take on the classic, the airfryer means we don’t have to deep fry our “fish” thus reducing the oil content by approx 60%. Here we use tofu as our “fish” and by coating in a little seaweed and some tamari delivers a great flavour – we used the instabrand vortex plus versazone airfryer as the 2 drawers meant we could cook the “fish” and chips at the same time and have them finish together!
Here we used an Instant Versazone – Save 15% on any full price Instant air fryer with code HAPPY until 31st May.
Click here to avail of the offer
In this episode, we are joined by Michelle Wong, a cosmetic chemist and skincare blogger with a PhD in chemistry. Michelle has been sharing her expertise on all things skincare for over a decade, and her blog, Lab Muffin, is a go-to resource for those looking to learn more about the science behind beauty products.
The conversation covers a range of topics, including the importance of using sun cream, the difference between natural and unnatural cosmetic ingredients, and more. Michelle shares her insights and expertise throughout the episode, explaining complex scientific concepts in an approachable and engaging way.
We start off by discussing the science behind sun cream and how it works to protect the skin from UV radiation. Michelle emphasises the importance of using sun cream on a daily basis, regardless of skin tone or weather conditions, to prevent skin damage and reduce the risk of skin cancer.
The conversation then shifts to the topic of natural vs unnatural cosmetic ingredients. Michelle explains that these labels can be misleading, as there is no clear definition of what constitutes a “natural” ingredient. She also notes that many synthetic ingredients are safe and effective, and that the focus should be on choosing products that work well for your skin type and needs.
Throughout the episode, Michelle shares her expertise on skincare and beauty products, dispelling common myths and misconceptions and offering practical advice for listeners.
A fascinating and informative deep dive into the world of skincare, from the insights and expertise of Michelle Wong (Lab Muffin). Whether you’re a skincare enthusiast or simply curious about the science behind beauty products, this episode is for you..
Lots of love,
Dave & Steve
This episode is sponsored by Vivobarefoot Footwear. Vivobarefoot Footwear have given our listeners an exclusive 15% discount when you enter the code HAPPYPEAR15
Genuinely these are the only shoes you will see Dave & Steve wearing!
Produced by Sean Cahill & Sara Fawsitt
A delicious mix of oats, puffed rice, coconut and cocoa. High in fibre and only 237 kcals per pouch serving. This multipack is super handy and ideal for the lunchbox, or for on the go and while getting outdoors.
Oat Flakes (52%), Date Syrup, Olive Oil, Coconut Oil, Puffed Brown Rice (5.7%), Desiccated Coconut (3.3%), Fat Reduced Cocoa Powder (1.1%), Sea Salt
For allergens, see highlighted ingredients.
May also contain traces of Peanuts, other Nuts, Milk and Soya.
Typical | per 100g |
---|---|
Energy | 1963kJ |
469kcal | |
Fat | 22g |
of which: Saturates | 10g |
Carbohydrates | 55g |
of which: Sugars | 15g |
Fibre | 9.9g |
Protein | 7.9g |
Salt | 0.56g |
A delicious mix of oats, puffed rice, coconut and cocoa. High in fibre and only 237 kcals per pouch serving. Ideal for when on the go, outdoors, lunchbox, your pocket or when having a snack break!
Oat Flakes (52%), Date Syrup, Olive Oil, Coconut Oil, Puffed Brown Rice (5.7%), Desiccated Coconut (3.3%), Fat Reduced Cocoa Powder (1.1%), Sea Salt
For allergens, see highlighted ingredients.
May also contain traces of Peanuts, other Nuts, Milk and Soya.
Typical | per 100g |
---|---|
Energy | 1963kJ |
469kcal | |
Fat | 22g |
of which: Saturates | 10g |
Carbohydrates | 55g |
of which: Sugars | 15g |
Fibre | 9.9g |
Protein | 7.9g |
Salt | 0.56g |
A glorious mix of toasted oats, cashew nuts and cranberries mixed with coconut and pumpkin seeds. High in fibre and only 239 kcals per pouch serving. This multipack is super handy and ideal for the lunchbox, or for on the go and while getting outdoors.
Oat Flakes (50%), Agave Syrup, Olive Oil, Coconut Oil, Desiccated Coconut, Dried Cranberries (5%) [Cranberries, Pineapple Syrup, Rice Flour, Pineapple Juice Concentrate, Sunflower Oil], Crispies Mix [Rice, Chicory Root Fibre], Molasses, Pumpkin Seed, Toasted Cashew Nut Pieces (1.4%) (Nuts), Sea Salt
For allergens, see highlighted ingredients.
May also contain traces of Peanuts, other Nuts, Milk and Soya.
Typical | per 100g |
---|---|
Energy | 1952kJ |
467kcal | |
Fat | 21g |
of which: Saturates | 10g |
Carbohydrates | 56g |
of which: Sugars | 19g |
Fibre | 9.4g |
Protein | 8.7g |
Salt | 0.21g |
A glorious mix of toasted oats, cashew nuts and cranberries mixed with coconut and pumpkin seeds. High in fibre and only 239 kcals per pouch serving. Ideal for when on the go, outdoors, lunchbox, your pocket or when having a snack break!
Oat Flakes (50%), Agave Syrup, Olive Oil, Coconut Oil, Desiccated Coconut, Dried Cranberries (5%) [Cranberries, Pineapple Syrup, Rice Flour, Pineapple Juice Concentrate, Sunflower Oil], Crispies Mix [Rice, Chicory Root Fibre], Molasses, Pumpkin Seed, Toasted Cashew Nut Pieces (1.4%) (Nuts), Sea Salt
For allergens, see highlighted ingredients.
May also contain traces of Peanuts, other Nuts, Milk and Soya.
Typical | per 100g |
---|---|
Energy | 1952kJ |
467kcal | |
Fat | 21g |
of which: Saturates | 10g |
Carbohydrates | 56g |
of which: Sugars | 19g |
Fibre | 9.4g |
Protein | 8.7g |
Salt | 0.21g |
A super tasty blend of crunchy roasted corn, mixed with pumpkin seeds, almonds and edamame beans and deliciously seasoned with salt and vinegar. Only 141 kcals per pouch, and with a source of protein and high in fibre.
Roasted Corn (56%), Edamame Beans (Soya) (15%), Sunflower Oil, Almonds (9%) (Nuts), Pumpkin Seeds (7%), Salt, Salt and Vinegar Seasoning [Vinegar Powder, Natural Flavouring, Salt, Citric Acid], Glazing Agent (Gum Acacia).
For allergens, see highlighted ingredients.
May also contain traces of Peanuts, Other Nuts, and Sesame.
Typical | per 100g |
---|---|
Energy | 1970kJ |
471kcal | |
Fat | 22g |
of which: Saturates | 2.5g |
Carbohydrates | 47g |
of which: Sugars | 1.6g |
Fibre | 8.5g |
Protein | 17g |
Salt | 1.7g |
This is a lip smackingly good caramelised red onion hummus with no refined sugar. We love just eating off the spoon or even better with some fresh carrot sticks.
Cooked Chickpeas (39%) (Chickpeas, Water), Cooked Red Onion (19%), Tahini (15%) (Sesame Seeds), Water, Rapeseed Oil, Garlic, Date Syrup (2%), Lemon Juice Concentrate, Sea Salt, Balsamic Vinegar, Black Pepper.
For allergens, see ingredients highlighted.
May contain traces of nuts.
Typical | per 100g |
---|---|
Energy | 874kJ |
210kcal | |
Fat | 13.0g |
of which: Saturates | 1.6g |
Carbohydrates | 14g |
of which: Sugars | 4.0g |
Fibre | 3.7g |
Protein | 7.4g |
Salt | 1.1g |
This is a beautifully rich fragrant hummus that is absolutely more-ish and we love that it’s made without using any artificial preservatives.
Cooked Chickpeas (44%) (Chickpeas, Water), Rapeseed Oil, Tahini (15%) (Sesame Seeds), Water, Sultanas (6%)[Sultanas, Sunflower Oil], Garlic, Lemon Juice Concentrate, Sea Salt, Smoked Paprika, Ground Coriander, Cumin, Cinnamon, Chilli Flakes.
For allergens, see ingredients highlighted.
May contain traces of nuts.
Typical | per 100g |
---|---|
Energy | 1497kJ |
361kcal | |
Fat | 29.0g |
of which: Saturates | 2.7g |
Carbohydrates | 15g |
of which: Sugars | 4.9g |
Fibre | 4.5g |
Protein | 7.8g |
Salt | 1.2g |
This week we are joined by the incredible Dan Saladino, a renowned food journalist and presenter. Dan’s latest book, ‘Eating to Extinction,’ takes centre stage in this discussion as they explore the vital link between our food choices and the preservation of our planet.
A passionate advocate for sustainable food systems, Dan Saladino is a familiar name in the world of food journalism and presenting. With his wealth of knowledge and experience, Dan has been a driving force in raising awareness about the environmental impact of our food choices.
Get ready to be inspired as Dan unveils the motivation behind his powerful book, ‘Eating to Extinction.’ Discover the profound connection between our diets and biodiversity loss, and how simple shifts in our food choices can contribute to a more sustainable future. From embracing plant-based diets to supporting local and organic farming, Dan offers practical strategies to make a lasting impact.
Join us as we discuss overcoming barriers to change and fostering a sense of community support along the journey to sustainable food choices. Together, we explore the significant role that both the food industry and policy play in creating a sustainable food system.
A brilliant episode! Every meal is an opportunity to make a positive impact on our planet, so let’s embrace sustainable food choices and create a brighter and more sustainable future together!
Lots of Love,
Dave & Steve
To learn more about Dan & his work check out: @eating2extinct & www.fooddiversityday.com
This episode is sponsored by Vivobarefoot Footwear. Vivobarefoot Footwear have given our listeners an exclusive 15% discount when you enter the code HAPPYPEAR15
Genuinely these are the only shoes you will see Dave & Steve wearing!
Produced by Sean Cahill & Sara Fawsitt
Tofu is something people either love or hate, but these two methods will turn any hater into a lover! Packed with flavour, air frying makes it easy to achieve that crispy exterior, taking it to the next level.
We literally make tonnes of granola each week and here we show how easy, accessible and delicious it is to make. The basic framework for granola that we follow is 50% oats of choice, 10% sweetener, 10% fat of choice, 10% nuts, 10% seeds and 10% dried fruit. Here we make it in an instant brand airfryer, we find them brilliant. Link here to get 15% off with the code: HAPPY
The Farm is a 4 acre regenerative organic farm growing seasonal fruit & veg and supplying it direct to the local community via a weekly veg box scheme.
The farm exists to connect the local community to its food and to create a financially viable blueprint for small scale farms that is easily replicable for others to do.
We are now offering the best organic veggies direct to your door. The veg is grown using organic and regenerative techniques just off the main street in Kilcoole, Co Wicklow.
A changing selection of 9-10 organic seasonal veggies. For an idea of what to expect, take a look at next week’s box contents
A changing selection of 8 organic seasonal veggies. For an idea of what to expect, take a look at next week’s box contents
A changing selection of 5-6 organic seasonal veggies. For an idea of what to expect, take a look at next week’s box contents
Sign up to a weekly subscription of the Seasonal Organic Farm Produce
Each week, you’ll receive:
You can read our FAQ on our Farm Veg Box here
The Happy Pear farm is a 4 acre organic, regenerative farm based in Kilcoole, Co Wicklow just 10 mins south of Greystones, focused on minimum till or no dig practices where we not only adhere to the current organic growing standards but also focus on improving the soil microbe health and increasing the biodiversity around the farm through planting a mix of different pollinator species.
We produce up to 40 different crops across the full year and we provide these through a number of different channels. Our central focus is on our weekly veg box scheme where you can subscribe to receive a weekly veg box of the freshest local and in season veg and can collect it from a number of different collection points in the local area or have it delivered to their door.
We provide as much organic veg to The Happy Pear kitchen and shop in Greystones as we can across the year, we provide fresh herbs to our production facility and we sell a number of crops to local stores around the wider Greystones area.
We also have a purpose built indoor farm specialising in growing the most nutrient dense foods on the planet namely living sprouts, micro greens and wheatgrass which are available across Ireland through SuperValu, Centra and through leading foodie stores such as Nolan’s of Clontarf, Fresh supermarket, The Hopsack etc.
We began this venture in 2009 and have been using certified organic seeds since the beginning and in 2018, our Bean Mix and Alfalfa sprouts have become certified organic products themselves.
Each sprout we grow has a range of different benefits. Our Organic Bean Mix is high in protein and high in fibre. Our Organic Alfalfa Sprouts are great for stabilising blood sugar levels and are packed full of digestive enzymes making them easier to digest and absorb. Our Super Sprout Mix not only tastes great but is high in protein and a great source of fibre.
A changing selection of 9-10 organic seasonal veggies. For an idea of what to expect, take a look at next week’s box contents
A changing selection of 8 organic seasonal veggies. For an idea of what to expect, take a look at next week’s box contents
A changing selection of 5-6 organic seasonal veggies. For an idea of what to expect, take a look at next week’s box contents
We’re super excited to share this episode with you, where we chat with Nicole Masters, a soil health expert and agro-ecologist.
We’ve always been passionate about sustainability and living in harmony with nature, so talking to Nicole was a dream come true for us. She really knows her stuff when it comes to healthy soil, and we learned so much from her about how we can make a positive impact on the environment through regenerative agriculture and composting.
One of the things we loved about this episode was how Nicole made such a complex topic so accessible and interesting. We asked her all sorts of questions about soil health, from the benefits of cover crops to the importance of microbial diversity, and she had so many great insights to share.
We hope you enjoyed this episode as much as we did!
Lots of Love,
Dave & Steve
This episode is sponsored by Vivobarefoot Footwear. Vivobarefoot Footwear have given our listeners an exclusive 15% discount when you enter the code HAPPYPEAR15
Genuinely these are the only shoes you will see Dave & Steve wearing!
If you would like to find our more, Nicole at Integrity Soils has a range of self-directed online courses so you can read the health of your soil like a pro! Deepen your knowledge and hands-on skills to measure soil health at any scale. If you’ve been unsure about current on-farm practices and are looking to make sense of the endless recommendations that may not “add up,” these courses will give you the foundations to support you in making informed decisions to improve the health of your soil.
The Soil Horse Course: LINK
Soil Health Masterclass: LINK
Produced by Sean Cahill & Sara Fawsitt
Today we had an amazing conversation with the wonderful author of 14 parenting books, Sarah Ockwell-Smith.
Sarah studied psychology and after becoming a mother began to dive deep into the psychology and science of parenting. She has recently re-released her book: The Gentle Parenting book
In this episode we started off by discussing the history of parenting advice and how it has evolved over time. Sarah explained how in the past, parenting was much more community-based, with family members and neighbors providing support and guidance. However, with the industrial revolution, families became more isolated and parenting advice began to be sold as a commodity.
We then delved into current parenting trends, such as attachment parenting and positive parenting, and how these approaches have become more popular in recent years. Sarah emphasized that while it’s great to have a framework to work within, ultimately a parent’s own intuition is the most important part of parenting.
We also talked about the importance of empathy and understanding in parenting, and how it can be challenging to stay calm and patient in the face of difficult behavior from our children. Sarah provided some great tips on how to handle these situations with grace and compassion.
Overall, it was an incredibly insightful conversation and we learned so much from Sarah. We hope you enjoy listening to this episode as much as we enjoyed recording it!
Enjoy!
Lots of Love,
Dave & Steve
This episode is sponsored by Instant Vortex Plus VersaZone Air Fryer . Currently on special offer: now £159.99 a saving of £60 until 8th May. Follow this link to find out more: https://bit.ly/3KPCiEj
Produced by Sean Cahill & Sara Fawsitt
Mary is a reformed internationally acclaimed landscape designer who launched her career at the Chelsea flower show in 2002, being the youngest contestant to win gold. The story of which was made into a 2016 movie called “Dare to be Wild”.
She is a bestselling author, inspirational speaker, occasional television presenter and founder of the global movement “We are the ARK”, a practical groundswell movement who’s aim is to shift the environmental game in nature’s favour.
“The time for gardens as canvases for our creative pleasure is over. Everything must change and if we are to save the planet, then we must start with our own patches of it. It’s time to reimagine our work as gardeners, to become leaders in the race to save our beautiful planet, to save ourselves.”
We had the privildege of recording this episode in person, it was truly inspiring, chilling and brilliant. Mary is wonderful!
Enjoy!
Lots of Love,
Dave & Steve
To find our more about Mary, her book and her work, visit: https://marymary.ie/
Produced by Sean Cahill & Sara Fawsitt
A mighty Korma bursting with wholesome veggies, coconut & chilli. 2 of your 5 a day and only 307 kcals per pot.
Coconut Milk (21%) [Coconut Extract, Water], Tomatoes (15%), Water, Carrots (9%), Yellow Split Peas (8%), Peas (8%), Onions, Red Peppers, Coconut Flakes, Spring Onion, Spices, Garlic Purée, Corn Starch, Ginger Purée, Rapeseed Oil, Agave Syrup, Desiccated Coconut, Salt, Red Chillies (0.4%), Coriander, Garlic Powder, Mustard
For allergens, see highlighted ingredients.
May contain traces of Nuts.
Typical | per 100g |
---|---|
Energy | 330kJ / 80kcal |
Fat | 5.2g |
Of which Saturates | 4.1g |
Carbohydrate | 4.5g |
Of which Sugars | 3.5g |
Fibre | 3.2g |
Protein | 2.1g |
Salt | 0.55g |
A creamy fusion of tomato, coconut milk and aromatic spices & brown rice. 2 of your 5 a day and only 337 kcals per pot.
Coconut Milk (20%) [Coconut Extract, Water], Tomatoes (16%), Water, Carrots (10%), Onions, Red Peppers (6%), Sweet Corn, Yellow Split Peas, Brown Rice (3%), Spinach, Tomato Paste, Spices (1%), Garlic Purée, Agave Syrup, Rapeseed Oil, Ginger Purée, Corn Starch, Paprika, Salt, Red Chillies, Coriander, Ginger Powder, Garlic Powder, Mustard
For allergens, see highlighted ingredients.
May contain traces of Nuts.
Typical | per 100g |
---|---|
Energy | 373kJ / 89kcal |
Fat | 4.0g |
Of which Saturates | 2.7g |
Carbohydrate | 9.7g |
Of which Sugars | 4.5g |
Fibre | 3.0g |
Protein | 2.1g |
Salt | 0.6g |
Vibrant and delicious shoots that are wonderful added to any salad, for garnishing any meal or fab in any sandwich. These shoots are high in protein and a super nutrient dense food.
Peas (100%).
For allergens, see highlighted ingredients.
Typical | per 100g |
---|---|
Energy | 123kJ |
29kcal | |
Fat | 0.3g |
of which Saturates | 0.1g |
Carbohydrate | 3.5g |
of which Sugars | 0.7g |
Fibre | 2.1g |
Protein | 4.2g |
Salt | 0.01g |
Here we have pulled together some of our favourite ways to use red cabbage. We know it can sometimes be challenging to know what to do with it! It packs a punch of vitamins C and K, along with a synergy of antioxidants that promote overall well-being. Its deep, purple-hued leaves bring not only a pop of colour to your plate but also a spectrum of nutritional benefits, including anti-inflammatory properties and digestive support.
Red cabbage is a chameleon in the kitchen, capable of starring in a variety of dishes. From the tangy crunch of a fresh slaw to the comforting warmth of a braised side, its culinary potential is boundless. Whether you’re pickling, fermenting, sautéing, or tossing it raw into salads, red cabbage adds a flavourful twist to any meal. Let’s embark on a journey of taste and health as we explore the delicious possibilities of red cabbage in your kitchen.
Red Cabbage Sauerkraut
Why not turn it into homemade probiotics? It takes 15 mins of prep and a week or so to ferment till you have this superfood probiotic red cabbage powerhouse!!
Total Time Needed: 20 Mins + fermenting time
Difficulty: Easy
Asian Style Salad
This salad is a great way of using carrots, red cabbage, spinach and even beetroot. Its packed with nutrition and flavour
Total Time Needed: 25 Mins
Difficulty: Easy
Indulge in the crisp, refreshing flavours of our Red Cabbage & Apple Salad, a dish that celebrates the harmonious blend of sweet and tangy. This salad is not only a feast for the eyes but also a powerhouse of health. Perfect for a light lunch or as a side to your main course. Add spinach too if you so desire!
Total Time Needed: 20 Mins
Difficulty: Easy
This week’s episode is with Mary-Frances O’Connor, a psychologist and author of “The Grieving Brain: The Surprising Science of How We Learn from Love and Loss.”
Mary-Frances conducts studies to better understand the grief process both psychologically and physiologically. She is a leader in the field of prolonged grief, a clinical condition in which people do not adjust to the acute feelings of grief and show increases in yearning, avoidance, and rumination.
Her work primarily focuses on trying to tease out the mechanisms that cause this ongoing and severe reaction to loss. In particular, she is curious about the neurobiological, immune, and cardiovascular factors that vary between individual responses to grief.
In this episode we explore the different facets of grief, how it affects our brain, how to deal with it and how we can support others.
A heavy topic, and we are complete novices here but we learnt a lot and hope that you did to.
Lots of love,
Dave & Steve
This episode is sponsored by Vivobarefoot Footwear. Vivobarefoot Footwear have given our listeners an exclusive 15% discount when you enter the code HAPPYPEAR15
Genuinely these are the only shoes you will see Dave & Steve wearing!
Produced by Sean Cahill and Sara Fawsitt
By Dr. Nitu Bejekal, Snr Consultant Gynaecologist
The menopause starts when a woman has no period for a full 12 months. The typical age a women starts the menopause is age 51. The period before menopause when some menopause symptoms might begin or when their might be some inconsistency in the regularity of your period is called the perimenopause. The menopause can be a challenging time in a women’s life but it does not need to be the case. As hormone levels drop, primarily oestrogen, women may experience symptoms such as hot flushes, night sweats, weight gain, difficulty sleeping and mood swings. These symptoms, along with the increased risk of certain health conditions such as heart disease and dementia, can make the menopause a difficult time. However, with the right support and facts, women can navigate this period with ease and emerge stronger and healthier.
Menopause is a natural biological process that marks the end of a woman’s reproductive years. It typically occurs between the ages of 45 and 55 with the average being somewhere around 51, although it can occur earlier or later. During this time, the ovaries stop producing eggs and the production of oestrogen and other hormones decreases.
The menopause is a complex process that involves many factors, including hormonal changes, genetics, lifestyle, and environmental factors. Women who understand the menopause and how it affects their bodies can better manage its symptoms and improve their overall health and well-being and even thrive during this period of their live. This can include learning about lifestyle changes such as exercise and diet, as well as effective treatments for specific symptoms such as hot flushes, sleep disturbances, and mood swings.
There are also important health considerations related to the menopause, such as the increased risk of certain conditions such as heart disease, osteoporosis, and type 2 diabetes. Understanding these risks and taking steps to mitigate them, such as getting regular check-ups and adopting healthy lifestyle practices can help women maintain good health as they age.
The Happy Menopause course is a 4 week course fronted up by Dr. Nitu Bajekal, Senior Consultant Gynaecologist and other medical professionals. It is designed to help women understand the menopause and empower them to make lifestyle changes to help them to thrive during this period of transition. It includes the learnings from real experts to help you to better deal with the often negative symptoms.
The course will give you the facts about menopause and debunk many of the myths. It gives you meal plans to start to cook and eat as well as hundreds of delcious recipes. There are daily live classes for you to join as well as so much more. Whether you are experiencing symptoms of the menopause or are simply looking for information and support, our course has something to offer.
We understand that the menopause can be a confusing and overwhelming time, but with the right support and education, women can come through it feeling stronger and more confident. The Happy Menopause Course is here to help you to thrive during this period and to make the most of it. We look forward to helping you on your journey.
As women go through menopause, they often experience various physical and emotional changes due to the decline in hormones in their body, primarily oestrogen. Some common symptoms include hot flushes, night sweats, weight gain, mood swings, poor quality sleep and brain fog or loss of confidence. While HRT (hormonal replacement therapy) is a popular treatment for some women, many women would prefer to use natural approaches to mitigate these negative symptoms for a more gentle and holistic approach.
Here are 7 natural menopause treatments that have been shown to work for many women:
Remember, every woman’s experience of menopause is unique. However there are over arching lifestyle changes that will give you a really solid foundation in terms of your health and the menopausal phase of your life. We created The Happy Menopause Course, it is fronted up by Senior Consultant Gynaecologist Dr. Nitu Bejekal and other medical professionals. It gets great results and debunks a lot of myths and false facts about menopause.
Oestrogen levels can affect word recall, memory and so called ‘brain fog’ symptoms, and having levels that are both too low or indeed too high in some people can mean the sweet spot is hard to find. For some, HRT helps. Regular physical activity and spending time in nature helps, as well as prioritising sleep, trying out breathwork and meditation and avoiding alcohol. Learning new skills and managing stress are also useful.
Women are usually born with two ovaries (egg containing baskets or organs) although one can go through life with no repercussions if there is only one functioning ovary. Each ovary contains a huge number of eggs, in fact thousands which reduce in number over time through a process of natural loss every month. There is no way to increase or reduce this natural loss of eggs. Only a few hundred eggs are used in a woman’s lifetime. After the onset of puberty, the ovary releases an egg most months, a process known as ovulation.
Calcium is an important mineral for human survival. It is needed, as you probably already know, to keep our bones and teeth strong and healthy. Small amounts of calcium are also required for nerve function, to relax our muscles and for blood clotting.
Before the domestication of dairy cows was commonplace, many human populations evolved without dairy in their diet, consuming all the calcium they required from plants. Due to the artificial selection of sweetness, rather than nutritional content, many of the plant foods we consume today have lower levels of calcium than that of their ancestors.
A randomised controlled trial showed fantastic results showed Just 1/2 cup or 86 g of mature soya beans providing 55 to 60 g of isoflavones was associated with reduced frequency and severity of hot flushes by 84% and improved quality of life in vasomotor, psychosocial, physical, and sexual symptoms in postmenopausal women when followed for just 12 weeks. The women involved in this study were following a completely plant based diet during this time.
Today we have a special guest joining us, the one and only George Monbiot. George is an award-winning journalist, author, and environmental activist, and we’re so excited to have him here to chat with us.
In this episode, we dive deep into some really interesting topics with George, such as the importance of rewilding and how it can help combat climate change. He shares some amazing insights on how rewilding can not only benefit the environment, but also our mental health and well-being. It’s fascinating stuff!
We also discuss some of the challenges we face in creating a more sustainable future, and how we can work together to overcome them. George has such a positive and hopeful outlook, and it’s really inspiring to hear his thoughts on this.
Throughout the conversation, we all share stories and anecdotes from our own lives, and it really feels like a friendly chat between old friends. Dave is so impressed with George’s ideas that he even asks him out to lunch the following week!
So if you’re interested in hearing some great insights on environmental activism and sustainability, this is definitely the episode for you. George is such an amazing guest, and this conversation is packed full of insightful nuggets.
Lots of love,
Dave & Steve
To find out more about George, check out his latest book: “Regenisis: Feeding the World without devouring the Planet”.
This episode is sponsored by Vivobarefoot Footwear. Vivobarefoot Footwear have given our listeners an exclusive 15% discount when you enter the code HAPPYPEAR15
Genuinely these are the only shoes you will see Dave & Steve wearing!
Produced by Sean Cahill and Sara Fawsitt
This Low Fat Tofu and Spinach Dal is so tasty and genuinely only takes 10 mins. It is also low fat so ideal for anyone wanting to lose weight. The first time we made this recipe we shot a video after brekkie and ended up devouring the full lot! This recipe is ideal for anyone going through menopause as its low in fat, high in phytoestrogen coming from the beans and lentils.
Dr Nitu Bajekal is back with a special episode for National Women’s Health Day! An expert in women’s health and menopause. This is the second time she’s joined us on the podcast, and we’re thrilled to be launching our online menopause course with her.
Get ready for an informative and lively conversation full of takeaways that both men and women of all ages should listen to.
Key takeaways:
The most important takeaway of all is let’s start talking more openly and honestly about women’s health!
Lots of love,
Dave & Steve
Checkout our Happy Menopause course for more information.
This episode is sponsored by Vivobarefoot Footwear. Vivobarefoot Footwear have given our listeners an exclusive 15% discount when you enter the code HAPPYPEAR15
Genuinely these are the only shoes you will see Dave & Steve wearing!
Produced by Sean Cahill and Sara Fawsitt
Do you love starting your day with a cup of coffee, but hate the bloating that comes with it? You’re not alone. Many people experience bloating after drinking coffee, and it can be uncomfortable and frustrating. In this article, we’ll explore whether coffee really can cause bloating, and what you can do about it.
Bloating is a common symptom of an unhealthy gut. It occurs when your digestive system has difficulty breaking down food, leading to excess gas and discomfort. The health of your gut plays a crucial role in your overall well being, affecting everything from your immune system to your mental health. That’s why it’s important to take care of your gut and address any issues, like bloating, as soon as possible. Bloating is really a sign or indicator of an unhappy gut.
Now, let’s talk about coffee. You may have noticed that sometimes after drinking your favourite cup of joe, you feel bloated and gassy. So, can coffee really cause bloating? The short answer is yes, it can.
Coffee is a natural laxative that stimulates the muscles in your digestive system, which can lead to an increase in bowel movements. This can cause the production of gas, leading to bloating and discomfort. Additionally, coffee contains caffeine, which can also cause bloating by increasing the production of stomach acid and slowing down digestion.
But, it’s important to note that not everyone experiences bloating after drinking coffee. It can vary depending on your body’s sensitivity to caffeine and other compounds found in coffee. If you do experience bloating after drinking coffee, you may want to consider cutting back or switching to a lower-caffeine option.
So, does cutting out coffee help with bloating? It can, but it’s not necessarily the only solution. It’s important to consider other factors that can contribute to bloating, such as diet, stress, and gut health.
In fact, this is where our Gut Health Revolution course can come in handy. By learning about the connection between gut health and bloating, you can make informed decisions about your diet and lifestyle to alleviate bloating and improve your overall well-being.
And if you do decide to continue drinking coffee, there are ways to minimise the bloating effects. Opting for a low-acid coffee or adding a splash of oat milk can help reduce the amount of acid and stimulate digestion.
So, yes, coffee can cause bloating, but it’s not necessarily a reason to give up your morning cup of joe. By being mindful of your body’s response to coffee and making informed choices, you can enjoy your coffee without the discomfort of bloating.
There’s no denying that coffee is a staple for many people. Whether it’s part of your morning routine or an afternoon pick-me-up, a steaming cup of coffee can be a real comfort. However, for some people, coffee may cause an unpleasant side effect: bloating and gas. So, does coffee make you gassy and bloated?
The answer is not a simple one. While coffee itself doesn’t contain gas-causing compounds, it does stimulate the production of stomach acid. This increase in acid production can lead to digestive discomfort, including bloating and gas. Additionally, coffee can be a diuretic, which means it can cause dehydration and constipation, both of which can contribute to bloating.
It’s also important to consider what you’re putting in your coffee. Adding milk or cream to your coffee can make it more difficult to digest, particularly if you’re lactose intolerant. Artificial sweeteners or high amounts of sugar can also cause digestive issues, including bloating. The same goes for adding additional syrups.
If you’re experiencing bloating and gas after drinking coffee, it’s worth examining your overall diet and lifestyle. Are you eating a diet that includes lots of fruit, veg, wholefoods and legumes that naturally contain plenty of fibre? Are you drinking enough water throughout the day? Are you getting enough exercise? How is your sleep? These factors can all impact your digestive health and contribute to bloating.
If you’re still experiencing discomfort, it may be worth cutting back on your coffee intake or trying alternative sources of caffeine, such as tea or cocoa. You may also want to experiment with different brewing methods or types of coffee to see if that makes a difference. A batch brewed coffee or V60 can often be a gentler type of coffee when compared to an espresso based coffee.
Ultimately, the link between coffee and bloating is not straightforward, and what works for one person may not work for another. However, by paying attention to your body and making some small adjustments to your diet and lifestyle, you may be able to find relief from bloating and gas.
And don’t forget, our Gut Health Revolution course can provide valuable insights and strategies for improving your digestive health, including reducing bloating and gas. So, if you’re struggling with digestive issues, consider giving our course a try, it really does get fantastic results in a matter of days.
If you are experiencing bloating after drinking coffee, you may wonder if cutting it out of your diet will help. The answer is not a simple yes or no, as the effects of coffee on the digestive system vary from person to person.
Coffee is a diuretic and a stimulant that increases the production of stomach acid, which can lead to digestive issues such as bloating, gas, and heartburn. However, some people may be able to tolerate coffee without experiencing any negative effects.
If you are one of those people who experiences bloating after drinking coffee, cutting it out of your diet may help alleviate your symptoms. However, it’s important to note that other factors can contribute to bloating, such as eating too quickly, eating gas-producing foods, and being sedentary. So, cutting out coffee alone may not be enough to relieve your bloating.
It’s also worth mentioning that if you are used to consuming high amounts of caffeine on a daily basis, cutting out coffee abruptly can lead to withdrawal symptoms such as headaches, irritability, and fatigue. It may be better to gradually decrease your coffee intake to avoid these symptoms.
Instead of cutting out coffee completely, you can try reducing your intake or switching to decaf to see if it helps with your bloating. Alternatively, you can try adding some gut-friendly foods and drinks to your diet to promote healthy digestion and reduce bloating.
Some gut-friendly foods include fermented foods such as kefir, kimchi, and sauerkraut, which are rich in probiotics that can help regulate digestion. Fibre-rich foods like fruits, vegetables, whole grains and beans/legumes are naturally high in prebiotic fibre and can also promote healthy digestion and reduce bloating.
Additionally, drinking herbal teas like ginger or peppermint tea can soothe the digestive tract and reduce bloating. And, of course, taking our Gut Health Revolution course can help you understand the causes of bloating and provide you with the tools and resources you need to improve your gut health and reduce your symptoms.
In summary, cutting out coffee may help alleviate bloating for some people, but it’s not a guaranteed solution. Other factors such as diet, exercise, and stress management also play a role in digestive health. Experimenting with reducing your coffee intake, adding gut-friendly foods, and taking our Gut Health Revolution course can all be effective strategies to alleviate bloating and improve overall gut health.
Black coffee is simply coffee without any added milk, cream, or sugar. While black coffee is generally considered to be a low-calorie and healthy beverage, some people may experience bloating and digestive discomfort after consuming it.
The main reason black coffee can cause bloating is due to its high acidity. When coffee is consumed, the acid in the coffee can irritate the lining of the stomach and small intestine, which can cause gas, bloating, and abdominal discomfort. Additionally, caffeine can also stimulate the production of stomach acid, which can further aggravate digestive symptoms.
It’s also worth noting that some people may be more sensitive to the effects of coffee than others. For example, people with certain digestive conditions, such as irritable bowel syndrome (IBS), may be more prone to experiencing bloating and other digestive symptoms after consuming coffee. Here is an article we wrote on how to improve gut health which covers IBS.
That being said, it’s important to remember that not everyone will experience bloating after drinking black coffee. It ultimately comes down to your unique digestive system and tolerance for coffee.
If you are someone who experiences bloating after drinking black coffee, there are a few things you can try to reduce the likelihood of digestive discomfort. One option is to switch to a lower-acid coffee blend, such as one that is specifically marketed as “low-acid” or “stomach-friendly”. Another option is to simply reduce the amount of coffee you consume or avoid drinking it altogether.
Finally, if you are experiencing chronic bloating or other digestive symptoms, it may be worth considering enrolling in our 4 week Gut Health Revolution course. We created it with a consultant gastroenterologist, a dietician, a mindfulness expert and ourselves best chefs. The course gets fantastic results and has helped more than 20,000 people improve their gut health.
While coffee is known to cause bloating in some individuals, it is also believed to have a de-bloating effect on the gut. This is due to the caffeine content in coffee, which has been shown to stimulate the digestive system and promote bowel movements.
However, it’s important to note that this effect may not be the same for everyone. Some people may find that coffee worsens their bloating and digestive symptoms, while others may experience relief.
In general, the de-bloating effect of coffee is more likely to be observed in individuals who have a regular coffee habit and are not consuming excessive amounts. Drinking too much coffee can actually have the opposite effect and lead to increased bloating and discomfort.
As I mentioned further up this article, the way you consume your coffee can impact its de-bloating effect. For example, adding sugar, milk, or cream to your coffee may negate the potential benefits and even exacerbate bloating.
So, does coffee bloat or debloat? The answer is, it depends. While it may have a de-bloating effect on some individuals, it can also worsen bloating in others. It’s important to listen to your body and pay attention to how you feel after consuming coffee.
If you’re experiencing persistent bloating or digestive discomfort, it may be worth considering reducing your coffee intake or cutting it out altogether to see if it makes a difference.
There are several things you can do to relieve bloating fast:
Our Gut Health Revolution course is designed to help you achieve a healthy, happy gut. You will literally learn to eat delicious foods that will heal and super charge your gut health and therefore every aspect of your health. Through our expert guidance and comprehensive resources, you’ll learn how to address bloating and other gut issues, and create sustainable habits for better gut health. With our personalised approach, you’ll receive the support and guidance you need to achieve your health goals.
Bloating is a common symptom of an unhealthy gut, and coffee can exacerbate it for some people. While cutting out coffee can help with bloating, it’s not the only solution
“No fungi no forest no future. Fungi are as important as oxygen and yet we only think of them as icky things”
The mycelium network, is vast, diverse, intelligent and everywhere! In this episode, we’re thrilled to have Fungi Guy, the popular YouTuber, as our special guest.
Fungi Guy, also known as Ali, is a passionate forager and mushroom enthusiast with a wealth of knowledge and experience. He has been foraging for over a decade and has a deep appreciation for the incredible diversity, importance and beauty of mushrooms.
In this episode, Fungi Guy shares his vast knowledge on mushrooms, his approach to foraging, from identifying different species to selecting the best specimens for cooking. He also shares some of his favorite mushrooms and explains why they’re so special to him.
One of the things we love about Fungi Guy is his infectious enthusiasm for mushrooms and his commitment to sustainable foraging practices. He truly embodies the spirit of The Happy Pear, and we’re honored to have him as our guest.
So, if you’re a mushroom lover or just curious about the world of foraging, this episode is not to be missed! Tune in to hear from Fungi Guy and learn more about the fascinating world of mushrooms.
Lots of love,
Dave & Steve
This episode is sponsored by Vivobarefoot Footwear. Vivobarefoot Footwear have given our listeners an exclusive 15% discount when you enter the code HAPPYPEAR15
Genuinely these are the only shoes you will see Dave & Steve wearing!
Produced by Sean Cahill and Sara Fawsitt
Slow aging and improve your health with water!
This week we speak to holistic doctor and author of Quench, Dr Dana Cohen.
For over two decades, Dr. Dana Cohen has been on the leading edge of integrative and functional medicine, guiding thousands of patients through protocols that initiate cellular repair and restore balance to the body.
Her unyielding devotion to her patients has helped countless patients on the brink of giving up hope to finally improve, recover, or completely heal from a variety of severe and chronic health issues.
We jump striaght into her recent research and book Quench and discuss in detail the magical healing power of water.
“Proper hydration is the key to unlocking optimal health. But we need to start looking at hydration for what it is: the very essence of your health.”
The benefits of proper hydration can have a dramatic effect on your health, your vitality, and your overall quality of life, according to Dr Dana. Quench will help you determine how to hydrate the right way (hint: it doesn’t involve chugging a gallon of water every day), and then how to get the water you do drink deep into your muscles, cells, and fascia (the connective tissue of your body), where it’s needed most.
A brilliant episode, that will leave you stuffing your face with fruit, veg and lemon infused water!
Lots of love,
Dave & Steve
This episode is sponsored by Vivobarefoot Footwear. Vivobarefoot Footwear have given our listeners an exclusive 15% discount when you enter the code HAPPYPEAR15
Genuinely these are the only shoes you will see Dave & Steve wearing!
Produced by Sean Cahill and Sara Fawsitt
Our powerful jaw muscles, the hydrochloric acid in our stomach, the digestive enzyme cocktails produced by our pancreas – these are all powerless when it comes to digesting the structural carbohydrates found only in plants that we call fibre.
We have outsourced this job to our gut microbes, and they do it incredibly efficiently. When we serve our microbes a steady supply of fibre rich foods – fruits, vegetables, wholegrains, beans, and unprocessed plants – we immediately boost the production of Short Chain Fatty Acids (SCFA), substances that we can only get from our gut microbes and have so many health benefits that it is difficult to keep up with the research!
There are many variations of knives you can use in the kitchen. We decided that rather than getting lost in the world of different knives, we would instead tell you about our favourite 3. These are the most useful knives that will help to get you started and cooking up some magic!
The human gut microbiome consists of a vast diversity of microscopic organisms and is a crucial player in our overall health. The bacteria, yeasts, viruses, and archaea of the gut microbiome first appeared on Earth between 2 and 4 billion years ago. They’ve been with humans on every single step of our own 7-million-year evolutionary journey. So, it shouldn’t surprise you to learn that you don’t need probiotic supplements to optimise or ‘balance’ your gut microbiome. Despite a thriving probiotic industry – one that is worth a massive $70 billion a year – there is surprisingly little evidence to support the health claims often made by probiotic companies.
FODMAPS stands for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols. These are small carbohydrates found in a variety of plant foods. These carbohydrates can be quite difficult for some people to break down and digest. If we don’t absorb them in our small intestine, they carry on down into our large intestine, where our gut microbiota lives (the bacteria that breaks down our fibres). Once the FODMAPS arrive here, they are broken down by our microbiome and this can cause bloating and gas, diarrhoea and sometimes constipation.
When it comes to gut health, we often hear about probiotics and how they can help keep our gut bacteria in check. But with so many products on the market and conflicting information, it can be hard to know if we really need them. So, let’s get down to the truth about probiotics and whether they’re necessary for better gut health in Ireland.
Our gut microbiome is made up of a vast array of microscopic organisms, including bacteria, yeasts, viruses, and archaea. These tiny creatures have been with us on every step of our evolutionary journey, and they play a crucial role in our overall health. While probiotics have gained popularity in recent years, the truth is that you don’t necessarily need them to optimise or ‘balance’ your gut microbiome. Despite the huge market for probiotic products – valued at a whopping $70 billion annually – there’s surprisingly little scientific evidence to support the health claims made by the industry. So, let’s take a closer look at the truth about probiotics and what you really need for better gut health in Ireland.
If you’ve heard anything about gut health, you’ve likely heard about probiotics. These tiny organisms, found in foods and supplements, are said to have a host of benefits for our health. But what are they, exactly?
Think of probiotics as the good bacteria that live in your gut. They work to keep your digestive system healthy and happy, aiding in the breakdown and absorption of nutrients. And they’re not just in our gut – probiotics are found in fermented foods like kimchi, kombucha and sauerkraut.
Now, while it may sound counterintuitive to add more bacteria to your gut, the idea is that by increasing the amount of good bacteria, you can crowd out the bad. And that can lead to all sorts of benefits, from better digestion to a stronger immune system to even better mental health.
So, if you’re interested in improving your gut health, probiotics are definitely something to consider. Whether you get them from food or supplements, they can help keep your gut in top shape. But, as we’ll see in the next section, there are some potential downsides to consider as well.
Probiotics are like superheroes for your gut! These beneficial bacteria are great for maintaining and improving gut health. There are many reasons why you should consider incorporating probiotics into your diet. Here are just a few of the amazing benefits:
Incorporating probiotics into your diet is an easy way to improve your overall health and wellbeing. And if you live in Ireland, it’s easy to find probiotic-rich foods and supplements to help you achieve optimal gut health. However Dr. Alan Desmond, consultant gastroenterologist who we created our Gut Health Revolution Course with says ‘Despite a thriving probiotic industry – one that is worth a massive $70 billion a year – there is surprisingly little evidence to support the health claims often made by probiotic companies. ‘
It’s important to remember that probiotics are just one piece of the puzzle. A healthy diet, regular exercise, and stress management are all important factors in maintaining gut health. And if you need additional support, be sure to check out the Gut Health Revolution Course – it’s a great solution to help you achieve optimal gut health.
As much as probiotics have benefits, they are not perfect. One of the biggest downsides is that they may cause unwanted side effects, especially when taken in high doses. The most common side effects of probiotics include gas, bloating, and stomach upset. Some people may also experience allergic reactions, particularly if they have a history of food allergies or sensitivities.
Another issue with probiotics supplements is that not all strains are created equal. Some may be more effective than others, and some may not have any benefits at all. It can be challenging to know which strains are best for specific health issues, and there is a lot of variability in the quality of the supplements on the market.
Additionally, probiotics may interact with other medications, including antibiotics. In some cases, they may reduce the effectiveness of antibiotics or even cause harmful interactions.
Finally, there is limited research on the long-term effects of probiotic supplements use. While they have been shown to be safe for short-term use, there is still much to learn about the potential risks and benefits of prolonged probiotic supplementation.
It’s essential to consult with your healthcare provider before taking any new supplements, including probiotics. They can help you navigate the potential risks and benefits and determine if probiotics are right for you. And remember, there are plenty of other ways to support gut health, such as through a healthy diet and lifestyle habits.
In conclusion, while probiotics can be beneficial for some people, they are not a one-size-fits-all solution for gut health. It’s important to consider the potential cons and alternatives before deciding to take probiotics. And remember, a healthy gut can be achieved through a variety of lifestyle factors, such as eating a diverse diet, getting enough sleep, and exercising regularly.
If you’re looking for a comprehensive solution to improve your gut health, we highly recommend checking out the Gut Health Revolution course. This course is designed to provide you with the knowledge and tools you need to optimise your gut health and achieve better overall health and well-being. With a focus on natural and sustainable solutions, the Gut Health Revolution course offers a practical and effective approach to gut health that is tailored to your unique needs and preferences.
By following the tips and strategies outlined in the course, you can improve your gut health and experience the many benefits that come with it, such as improved digestion, stronger immunity, and better mental health. So, if you’re ready to take the next step in your gut health journey, consider enrolling in the Gut Health Revolution course today.
Okay, so let’s start with the basics. Probiotics are live bacteria and yeasts that are good for your gut health. They’re naturally found in your body, and you can also get them from food and supplements. On the other hand, prebiotics are non-digestible fibres that feed the good bacteria in your gut, promoting their growth.
Now, let’s talk about the good stuff. Adding probiotics and prebiotics to your diet has a ton of benefits, like improving your digestion, boosting your immune system, reducing inflammation, and aiding in weight loss. And you don’t just have to take our word for it – there’s plenty of scientific evidence to back it up!
Adding probiotics and prebiotics to your diet is easier than you think. You can find them in a variety of foods, like yogurt (lots of plant based versions out there, our fav is coconut), kefir, sauerkraut, and kimchi. You can also take supplements if you’re not getting enough from your diet. However Dr. Alan Desmond who we created our Gut Health Revolution Course with says ‘Despite a thriving probiotic industry – one that is worth a massive $70 billion a year – there is surprisingly little evidence to support the health claims often made by probiotic companies‘ And the best part? You can enjoy probiotic fermented foods in so many delicious ways, like adding sauerkraut to your sandwich or drinking a refreshing glass of kombucha.
If you’re following a plant based or vegan diet, don’t worry most probiotic foods are plant based! Fermented foods like tempeh and miso are great options, as well as plant-based yogurts and Kombucha. You can also try making your own fermented foods at home – it’s easier than you think!
While adding probiotics and prebiotics to your diet is generally safe, there are a few things to keep in mind. Be aware of possible allergic reactions, and don’t overconsume – too much of a good thing can have negative effects. If you’re unsure, talk to your doctor or a registered dietitian.
Incorporating probiotics and prebiotics into your diet is an easy and delicious way to improve your gut health and overall well-being. By following the tips in this article and consuming a variety of foods rich in these beneficial bacteria, you can achieve optimal gut health and lead a happier, healthier life. And if you want to take it to the next level, check out our Gut Health Revolution Course – it’s a game-changer!
“A life not reflected is a life not worth living.”
This is the second time we have had our friend and very own life coach, Gerry Hussey on the podcast.
Gerry is a performance psychologist and also in more recent times been coined ‘The Soul Coach’. He has been in the human health and performance Field for almost 20 years.
Gerry has been at the forefront of building high performance teams and individuals in Olympic and Professional, sport and corporate organisations. His vast experience has seen him prepare and lead teams for success at Olympic Games, Heineken cups, World cups, and World and European championships.
He has worked and currently works with some of the world’s leading sport and business teams as well as coaching for high performing individuals.
Gerry is a leading voice that is challenging us to rethink health and performance in a whole new way and his integrated approach is one of honesty, simplicity and authenticity.
Another brilliant episode with Gerry, he really is the modern day sage!
Enjoy!
Lots of Love,
Dave & Steve x
This episode is sponsored by Vivobarefoot Footwear. Vivobarefoot Footwear have given our listeners an exclusive 15% discount when you enter the code HAPPYPEAR15
Genuinely these are the only shoes you will see Dave & Steve wearing!
Produced by Sean Cahill and Sara Fawsitt
This Easy Mexican Chilli for gut health is packed with fibre so ideal for amping up your gut health where 70% of your immune system is.
Your gut is home to hundreds of trillions of microorganisms, bacteria, fungi, yeast, archaea. This collection of microorganisms are also known as your microbiome. Your microbiome exists In your large intestine and it works symbiotically with every system in your body.
Your gut health directly impacts every aspect of your health. Hippocrates, the father of modern medicine, back more than 2000 years ago said that ‘all disease starts in the gut’.
If you are looking for more recipes that are great for gut health, we have some very tasty gut health recipes here.
We also have compiled a great article on gut health, IBS, bloating and other foods to eat for gut health which you can check out here.
Do you feel optimistic about the future?
When a class of 200 graduates were asked to raise their hand if they felt optimistic about the future – No one did. Are you surprised?
This week we speak to Matthijs Schouten, the biologist, ecologist, lecturer and author of Nature’s mirror; the image of nature in a cultural-historical perspective
Matthijs G.C. Schouten B.Sc., M.Sc. D.Sc. studied biology and comparative religion at the University of Nijmegen and Celtic studies at the University of Amsterdam (the Netherlands).
He has worked as a lecturer at the University of Nijmegen and as an ecological project leader for the Wildlife Service (Dublin). He was the leader of the international campaign for the conservation of Irish bogs. Since 1992 he is senior ecological officer at the National Forest Service of the Netherlands; since 1995 he also is a visiting professor of nature and landscape conservation at University College Cork and University College Galway (Ireland); in 1999 he furthermore accepted the chair of restoration ecology at Wageningen University (the Netherlands).
In 1990 he was awarded the International Award for Conservation Merit by the World wide Fund for Nature and in 1992 the National University of Ireland granted him a honorary doctorate.
He has published widely in the fields of ecology and nature philosophy. His latest book Spiegel van de natuur; het natuurbeeld in cultuurhistorisch perspectief (Nature’s mirror; the image of nature in a cultural-historical perspective) has formed the basis for the exhibition World Nature Art in the Nieuwe Kerk in Amsterdam.
In this episode we explore the meaning of nature, how we have become detached and obsessed with the individual, driven by ego, how we need to reinstate rituals of contemplation, the power we all posses to make change, the importance of enchantment, connection and falling in love.
“Unless we accept how destructive we can be we can’t move ahead constructively.”
We loved this episode so much, Dave has already booked a trip to have lunch with Matthijs!
Enjoy!
Lots of Love,
Dave & Steve x
This episode is sponsored by Vivobarefoot Footwear. Vivobarefoot Footwear have given our listeners an exclusive 15% discount when you enter the code HAPPYPEAR15
Genuinely these are the only shoes you will see Dave & Steve wearing!
Produced by Sean Cahill and Sara Fawsitt
The gut and brain are connected through the gut-brain axis, which means that our gut health can have a significant impact on our mental health. A healthy gut microbiome (the population of microorganisms living in the gut) can help regulate mood, reduce inflammation, and improve brain function. On the other hand, an imbalanced gut microbiome has been linked to several mental health conditions, such as depression, anxiety, and stress. Furthermore, certain types of gut bacteria can produce neurotransmitters that influence mood, while others can influence the production of hormones such as cortisol, which plays a role in stress. To maintain good gut and mental health, it is important to eat a diet high in fibre, reduce stress, and avoid antibiotics and processed foods whenever possible.
In regards to mental health, butyrate is a short chain fatty acid that is made by the healthy fibre loving microbes in our gut. It has been suggested to have a positive impact in terms of moods and mental health as it can cross the blood-brain barrier and has been shown to have effects on neurotransmitter production, inflammation and oxidative stress, which are all involved in various mental health disorders.
The connection between the gut and the brain via the vagus nerve is referred to as the gut-brain axis.
Studies have shown that the vagus nerve plays a crucial role in the communication between the gut and the brain, and influences various functions including digestion, immunity, and mood. The vagus nerve transmits information from the gut to the brain and vice versa, allowing the brain to respond to changes in the gut and modulate gut function.
In regards to mental health, research suggests that an overactive or underactive vagus nerve can contribute to depression, anxiety and other mental health disorders. The vagus nerve has been shown to regulate the release of neurotransmitters, such as serotonin, that play a role in mood regulation, and can also modulate the body’s stress response.
Therefore, the vagus nerve is considered a key factor linking the gut and brain, and can have a significant impact on both gut and mental health.
Diet has a significant impact on gut health, and therefore can also influence mental health. Some of the foods that are beneficial for gut health can positively impact mental health. These include:
It’s important to note that everyone’s gut is unique and what works for one person may not work for another. A diverse plant based or plant predominant diet that includes a variety of nutrient-dense foods can help maintain a healthy gut and positive mental health.
If you want to learn more about the role of diet and what foods you can eat to super charge your gut, check out this in depth article we wrote on the gut along with Dr. Alan Desmond, Consultant gastroenterolist.
If you are looking for some gut health recipes – here is a link to lots of our gut health recipes
How do we get you to keep scrolling?
This is the aim of the applications on your phone. The more they can steal your focus and attention the more profitable they are.
So how can you take advantage of the benefits of technology whilst not letting it take advantage of you?
This week we speak to Johann Hari, the author of the New York Times bestseller: Stolen Focus: Why You Can’t Pay Attention.
Johann is an author, executive producer and Tedtalk speaker. His books have been translated into 40 languages, and been praised by a broad range of people, from Oprah to Noam Chomsky, from Elton John to Naomi Klein.
Johann’s first book, ‘Chasing the Scream: the First and Last Days of the War on Drugs’, was adapted into the Oscar-nominated film ‘The United States Vs Billie Holiday’. His second book, ‘Lost Connections: Uncovering The Real Causes of Depression – and the Unexpected Solutions’ was described by the British Journal of General Practice as “one of the most important texts of recent years”, and shortlisted for an award by the British Medical Association.
Johann’s TED talks have been viewed more than 93 million times. He has written over the past decade for some of the world’s leading newspapers and magazines, including the New York Times, the Los Angeles Times, the Guardian, the Spectator, Le Monde Diplomatique, the Sydney Morning Herald, and Politico. He has appeared on NPR’s All Thing Considered, HBO’s Realtime With Bill Maher, The Joe Rogan Podcast, the BBC’s Question Time, and many other popular shows.
Johann was twice named ‘National Newspaper Journalist of the Year’ by Amnesty International. He has also been named ‘Cultural Commentator of the Year’ and ‘Environmental Commentator of the Year’ at the Comment Awards.
A fascinating person who lives half the year in London, and spends the other half of the year traveling to research his books. We caught up with Johann one sunny afternoon and delved deep into what it means to loose focus, the effects it has on the brain, how our children are being affected by technology, and how we can regain focus and become more present.
A great episode!
Enjoy!
Lots of Love,
Dave & Steve x
This episode is sponsored by Vivobarefoot Footwear. Vivobarefoot Footwear have given our listeners an exclusive 15% discount when you enter the code HAPPYPEAR15
Genuinely these are the only shoes you will see Dave & Steve wearing!
Produced by Sean Cahill and Sara Fawsitt
We love this recipe, really quick to make, super tasty and everyone will be
looking for more, we are aware that is quite a promise but these burgers will
deliver!! Really worth seeking out the nutritional yeast as it gives a nice
distinct flavour to it and a couple of slices of vegan cheese is not essential
but really takes it to the next level. We like to serve them with vegan mayo,
lettuce, gherkins, ketchup, red onion and tomato. We fried ours up in the
pan for two minutes, but these are lovely cooked in the grill.
What does it mean to be an explorer?
What are the sacrifices one must take?
What are the benefits of putting yourself through such hard physical challenges?
This week we speak to Damian Browne, an extreme adventurer, peak performance athlete and International keynote speaker from Galway, Ireland.
For the last 25 years Damian has pursued his human potential, relentlessly pushing his body & mind to their perceived limits; forging himself & his character in what he deems “a crucible life”.
During a 16-year career as a professional rugby player, Damian donned the colours of some of rugby’s European elite, including Northampton Saints & Leinster; where he won club rugby’s biggest prize, The Heineken Cup.
Since retirement from professional rugby, Damian has become one of the World’s foremost extreme adventurers; undertaking some of the most demanding physical and mental challenges on the planet, including the 257km Sahara Desert ultra marathon, The Marathon des Sables, climbed 5 of the 7 Summits, a renowned mountaineering feat & most recently created history by becoming the first person ever to row from New York City to Galway, taking 112 days and in the process become one of only a handful of people to have rowed the Atlantic in both directions.
Damian’s drive to explore his physical & mental limits is not exclusive to ultra endurance events and he is a multi-time Irish indoor rowing champion, holding all-time, all-category records for the 500m and 1000m distance.
We were lucky to have had Damian in the studio with us for this episode, a brilliant and deep character, we hope you enjoy this episode as much as we did.
Enjoy!
Lots of Love,
Dave & Steve x
This episode is sponsored by Vivobarefoot Footwear. Vivobarefoot Footwear have given our listeners an exclusive 15% discount when you enter the code HAPPYPEAR15
Genuinely these are the only shoes you will see Dave & Steve wearing!
Produced by Sean Cahill and Sara Fawsitt
Let’s lean into the discomfort by plunging into cold water or sweating through a hot sauna with metabolic scientist and author of Winter Swimming, Susanna Søberg.
We have been jumping into the sea for the last 8 years, we knew it was good for us, simply by how it made us feel: Elevated, alive, new, refreshed, giddy, more connected to those around us and overall a feeling of happiness. Now after so much research we are aware of how truly beneficial cold water and heat exposure is for us, from the serotonin, dopamine and oxytocin hits, to the longevity benefits and the effect it has on our metabolism. We discuss it all with Susanna and even take things a step further into the community benefits.
Susanna Søberg, PhD., earned her doctorate researching metabolism and has worked for many years designing and conducting clinical studies. Her most recent research and the background for this book have been on fat reduction through winter swimming at the Tryg Foundation’s Center for Physical Activity, Denmark. Winter Swimming, now published in thirteen languages, is her first book.
Founder and CEO of www.soeberginstitute.com . Susanna has also created a course, The Thermalist Cure, all about how and why to get started with cold, heat, and breathwork for better health. The course launches on 24th January and she has kindly offered our listeners a 10% discount with the code THEHAPPYPEAR
A brilliant episode that is on a topic close to our hearts.
Enjoy!
Lots of Love,
Dave & Steve x
This episode is sponsored by Vivobarefoot Footwear. Vivobarefoot Footwear have given our listeners an exclusive 15% discount when you enter the code HAPPYPEAR15
Genuinely these are the only shoes you will see Dave & Steve wearing!
Produced by Sean Cahill and Sara Fawsitt
This is so genuinely tasting and easy to make – you will be surprised how good this is in even just 5 mins. Even if this ends up taking you 10 mins to make you will still have a super tasty quick dinner that will be faster to make than ordering a take away!
Dating, partying, socialising, special occasions, holidays… without alcohol does this sound difficult to you?
Could you imagine going sober at the age of 26 without using the excuse “I am on antibiotics” or “I am working tomorrow”?
This week we spoke to the founder of the Sober Girl Society and one of the leading voices on the sobriety movement, Millie Gooch.
At the age of 26 Millie decided to make a big lifestyle change, she quit drinking. After too many binge drinking nights that left her feeling anxious, and insecure. She realised she needed a change.
Millie has written for a range of publications, and her campaigning work has been featured everywhere from ELLE and Stylist to the BBC and Evening Standard.
In this episode, Millie gives us practical advice for how to date, party and socialise sober. We debunk the myths surrounding sobriety and how having a healthier relationship with alcohol can massively improve your confidence, relationships, productivity and your relationship with yourself.
We loved chatting to Millie, she is a brilliant voice for the movement.
Enjoy!
Lots of Love,
Dave & Steve x
This episode is sponsored by Vivobarefoot Footwear. Vivobarefoot Footwear have given our listeners an exclusive 15% discount when you enter the code HAPPYPEAR15
Genuinely these are the only shoes you will see Dave & Steve wearing!
Produced by Sean Cahill and Sara Fawsitt
This is to show that super tasty dinners can be quick and easy to make, this is an easier version of a korma recipe a wonderful Indian chef, Santana who worked with us used to make. The first time we made this in the studio we all ended up eating it for a second breakfast! Serve with your favourite grain of choice.
This week we bring you, New York Times bestselling author and internationally recognized professional speaker on a number of important public health issues, Dr Michael Greger, M.D. FACLM.
He wrote the book on How Not To Die & also How Not To Diet! A legend in the nutirtion world, Dr. Greger and his team set up Nutritionfacts.org, a science-based nonprofit organisation. That provides free updates on the latest in nutrition research via bite-sized videos. A strictly non-commercial public service health charity.
Dr. Greger has lectured at the Conference on World Affairs, the National Institutes of Health, and the International Bird Flu Summit, among countless other symposia and institutions; testified before Congress; has appeared on shows such as The Colbert Report; and was invited as an expert witness in defense of Oprah Winfrey at the infamous “meat defamation” trial. In 2017, he was honored with the American College of Lifestyle Medicine with its Lifestyle Medicine Trailblazer Award.
In this episode we debunk the myths around diet culture, and break down how to sustain a healthy weight and lifestyle.
Enjoy!
Lots of Love,
Dave & Steve x
This episode is sponsored by Vivobarefoot Footwear. Vivobarefoot Footwear have given our listeners an exclusive 15% discount when you enter the code HAPPYPEAR15
Genuinely these are the only shoes you will see Dave & Steve wearing!
Produced by Sean Cahill and Sara Fawsitt
To mark 100 episodes of chatting to experts, trailblazers, doctors, entrepreneurs, celebrities, and psychologists we thought we would do something different.
We (Dave & Steve) and our two producers, Sara & Sean, get together and chat through our highlights, lowlights and learnings from speaking to such extraordinary people and experts in their field.
We hope you enjoy the episode and getting to know a little better the people behind The Happy Pear Podcast.
Enjoy!
Lots of Love,
Dave & Steve x
This episode was sponsored by Wolfgangreforest.ie – how about going GREEN this Christmas by giving the gift of a tree instead of possessions people probably don’t need! With Wolfgang re-forest.
Produced by Sean Cahill and Sara Fawsitt
This make the most wonderful celebration dinner and the red currant jus is phenomenal and so worth the effort!
These make a wonderful edible gift and great last minute present which everyone likes! Literally takes 10 mins and they can look very professional! If you have a nice box and a ribbon, it can really make them look like a fancy homemade gift!
This is an indulgent sandwich guaranteed to please! It takes about 15 mins to make and is so worth it!
If you can oyster mushrooms are our favourite and if you compress them with a clean pan it encourages more evaporation and browning for a total flavour bomb of a sandwich!
Can diabetes both type 1 and type 2 be reversed by food and lifestyle choices?
This week we speak to Cyrus Khambatta, PhD, and Robby Barbaro, MPH the co-authors of the New York Times bestselling book Mastering Diabetes and the cofounders of Mastering Diabetes, a coaching program that teaches people how to reverse insulin resistance via low-fat, plant-based, whole-food nutrition.
Cyrus has been living with type 1 diabetes since 2002, and has an undergraduate degree from Stanford University and a PhD in Nutritional Biochemistry from UC Berkeley. Robby was diagnosed with type 1 diabetes in 2000, and has been living a plant-based lifestyle since 2006. He worked at Forks Over Knives for 6 years, and earned a Master’s in Public Health in 2019.
A brilliant episode that will leave you stocking up on your fruit!
Enjoy!
Lots of Love,
Dave & Steve x
This episode was sponsored byWolfgangreforest.ie – how about going GREEN this Christmas by giving the gift of a tree instead of possessions people probably don’t need! With Wolfgang re-forest.
Produced by Sean Cahill and Sara Fawsitt
This might sound like a crazy idea, but trust us, this is a wonderful way to use any leftover Christmas veg. We make an easy nacho cheese based on root veg and layer on Christmas veg to create an epic quesadilla. It started as a bit of a joke, but once everyone tasted it, we all adored it, and we even filmed a video on how to make it!
“Walking is the only way proven to stave off cognitive decline – it works. Exercise, from a public health perspective, is an unmitigated failure. The world’s longest-lived people live in environments that nudge them into more movement.”
We are huge fans! This is our second episode with the amazing Dan Buettner, who’s new book on the lost American diet, The Blue Zones American Diet, is out today.
Dan’s extensive research on the healthiest and happiest living people on the planet is fascinating, we have personally taken a lot from it and if you are familiar with any of our online health and lifestyle courses (available on our app, Healthy Living) you will hear us quote him a lot!
Dan is an explorer, National Geographic Fellow, award-winning journalist and producer, and New York Times bestselling author. He discovered the five places in the world – dubbed blue zones hotspots – where people live the longest, healthiest lives. His articles about these places in The New York Times Magazine and National Geographic are two of the most popular for both publications.
Buettner now works in partnership with municipal governments, large employers, and health insurance companies to implement Blue Zones Projects in communities, workplaces, and universities. Blue Zones Projects are well-being initiatives that apply lessons from the Blue Zones to entire communities by focusing on changes to the local environment, public policy, and social networks. The program has dramatically improved the health of more than 5 million Americans to date.
His books, The Blue Zones: Lessons for Living Longer from the People Who’ve Lived the Longest, Thrive: Finding Happiness the Blue Zones Way, The Blue Zones Solution: Eating and Living Like the World’s Healthiest People, and The Blue Zones of Happiness were all national bestsellers. His new book The Blue Zones Kitchen: 100 recipes for living to 100 is a New York Times Best Seller and fuses scientific reporting, National Geographic photography and 100 recipes that may help you live to 100.
Buettner has appeared on The Today Show, Oprah, NBC Nightly News, and Good Morning America, and has keynoted speeches at TEDMED, Bill Clinton’s Health Matters Initiative, and Google Zeitgeist. His speech in January 2018 at the World Economic Forum in Davos was chosen as “one of the best of Davos.”
Another brilliant episode! Enjoy!
Lots of Love,
Dave & Steve x
To find out more about Dan and his work, check out: https://www.bluezones.com/
This episode is sponsored by Vivobarefoot Footwear. Vivobarefoot Footwear has given our listeners an exclusive 20% discount when you enter the code HAPPYPEAR20 – Genuinely these are the only shoes you will see Dave & Steve wearing!
Produced by Sean Cahill and Sara Fawsitt
When you speak to Manchán you feel that magic is real!
Manchán Magan is a writer and documentary-maker. He writes for The Irish Times on culture & travel, presents the RTÉ podcast The Almanac of Ireland, and is author of the award-winning, best-selling Thirty-Two Words For Field, and Tree Dogs, Banshees Fingers and other Irish Words for Nature. He has made dozens of documentaries on issues of world culture for TG4, RTÉ & Travel Channel.
His recently published book, Listen to the Land Speak, was the main topic of our conversation, although we found ourselves diving into all sorts of weird and wonderful topics, from magic, the lost female voice to philosophy and how language is shaped by the land.
A true Irish gem, Manchán lives in an oak wood, with bees and hens, in a grass-roofed house near Lough Lene, Co Westmeath.
We hope you enjoyed this episode as much as we did, it is always a pleasure when we can do them in person.
Lots of Love,
Dave & Steve x
To find out more about Manchán and his work visit: www.manchan.com
This episode was sponsored by wolfgangreforest.ie – how about going GREEN this Christmas by giving the gift of a tree instead of possessions people probably don’t need! With Wolfgang re-forest.
Produced by Sean Cahill and Sara Fawsitt
Our friend, Melissa Hemsley the self-taught chef, food columnist, best-selling cookbook author, real food activist and sustainability champion joined us this week for a chat!
She is passionate about spreading the power of feel-good food, and has written five cookbooks including Eat Green, Eat Happy and her latest book Feel Good with 100 quick and easy recipes to bring a bit of comfort and joy into our kitchens and beyond.
We had a wonderful chat with Melissa, she is a great friend who has hosted us many times in her home in London. Having recently been diagnosed with ADHA and been under a long fertility journey, we dove deep into these topics alongside our love of food chats!
A brilliant episode – Enjoy!
Lots of Love,
Dave & Steve x
To learn more about Melissa check out her site on: https://www.melissahemsley.com/
Produced by Sean Cahill and Sara Fawsitt
The idea of cooking biryani which is typically Indian feast food in 10 mins – might sound like a contradiction and an insult to an indian feast but this serves its purpose as quick easy dinner that is high in fibre, beans which are a good source of phyto-oestrogens which can be beneficial for balancing hormones as well as tasting delicious.
This week we had the pleasure of speaking to Joe De Sena!
Where to start? What a remarkable man! But would you want him as a partner? Or even a friend? Well not if you like lie-ins, tasty treats or taking it easy…
We like to think we are pretty good at facing discomfort with our daily sea swims and active lifestyle, but when Joe challenged us to join him on one of his death races, you can literally hear us squirming in our seats!
Joe De Sena is the founder and CEO of Spartan, the world’s leading endurance sports brand. Growing up in working-class Queens, De Sena has demonstrated an entrepreneurial spirit since his preteens. He built a multimillion-dollar pool cleaning business before moving to Wall Street, where he started his own trading firm.
In 2001, De Sena fled Wall Street for Riverside Farm in rural Vermont. It was during this time that he discovered his passion for adventure races and endurance events, and Spartan Race was born.
De Sena has built Spartan into a global fitness and wellness brand, with a 10 million+ community of athletes across the globe. Under his leadership, Spartan’s portfolio of brands has grown to include Spartan Trail, DEKA, La Ruta, Tough Mudder, and HIGHLANDER.
A New York Times bestselling author, De Sena’s latest book, 10 Rules for Resilience: Mental Toughness for Families, hit bookstores last October.
A brilliant episode – Enjoy!
Lots of Love,
Dave & Steve x
To learn more about Clint and Grounding check out: https://www.earthing.com/
This episode is sponsored by our friends from HEALF.com the amazing online platform for all yoru health needs!
Get an exclusive 20% off HEALF.com when you enter the promo code HEATHYPEAR
Healf is where you will find only the best of the best health brands all vetted by their community and validated by experts. We love this platform, you can’t go wrong and it has all our favourite stuff covering the 4 pillars of heath: Eat Move Mind Sleep
Produced by Sean Cahill and Sara Fawsitt
menopause and perimenopause – Approximately 80% of what doctors and health professionals see in their clinics is related to lifestyle. When it comes to reducing the discomforts of menopause, there are changes you can make TODAY to make a difference. We’ve created a new course, HAPPY MENOPAUSE with the amazing Dr. Nitu Bajekal, Consultant Gynacologist who is full of amazing advice for women who are entering perimenopause or menopause. The course is also supported by Rohini Bajekal, Nutritionist who shares the information about what women should consume and what they should try and avoid, to reduce negative symptoms such as brain fog, hot flushes, sleep problems etc.
THE IMPORTANCE OF DIET…
A whole-food, plant-based diet means enjoying an abundance of colourful fruits and vegetables, legumes, whole grains, nuts, seeds, herbs and spices. These vibrant plant foods are full of hormone-regulating fibre, health promoting micronutrients, and antioxidants.
Centering your meals on plant foods offers both mental and physical benefits. When you focus on the healthy plant foods you’re adding to your plant, you don’t have to feel deprived. Focus on adding an abundance of colour to your plate and eat mindfully without the guilt.
Many experts believe that protein needs are higher as we age. Unfortunately, there’s a misconception that you cannot get enough protein without animal products. We’re here to dispel that myth. When eating a wide variety of protein-rich plant foods, such as legumes, you can meet all your protein requirements. This High Protein Bowl is a favourite of ours!
Replacing some grains in your diet with beans is one way to increase protein intake without increasing calories. Focusing on two to four servings of soy foods per day can be a great way to achieve higher protein intake during menopause. Plus, minimally processed soy products can be helpful in reducing the frequency and intensity of hot flushes. Win-win!
Avoiding or minimising foods without fibre can be helpful in improving menopause symptoms. These ultra-processed foods contain excess refined oils and animal foods filled with saturated fats, which can actually make hot flushes worse!
Make water your drink of choice whenever possible. The chemical changes in your brain from alcohol can result in a loss of inhibition and may result in risk-taking behaviour or over indulgence. This can result in excess weight gain and worsening menopausal symptoms. Additionally, consumption of alcohol, especially beer, appears to be associated with an increased risk of developing fibroids.
Both alcohol and cigarette smoking are Class 1 carcinogens, which means they are known to cause cancer. In addition, there are a number of negative health outcomes, which only make existing menopausal symptoms worse. Cigarettes can impact your mood and sleep. Avoiding cigarette smoking can not only help alleviate menopausal symptoms, but it can also help in reducing your risk of cancer and heart disease.
Not a surprise, but caffeine can greatly disrupt our sleep. As we’ve learned, sleep is vital for our health through menopause and beyond. Additionally, caffeine can irritate your bladder and make hot flushes worse. While we’re all for a brilliant cup of coffee, it’s important to reduce our intake if we notice symptoms worsening. A cup of decaffeinated tea or sparkling water with fresh berries and mint is the perfect, refreshing swap..
While big changes don’t always come easily, it’s important to recognise your progress and set smart and measurable goals rather than get overwhelmed. Incorporate more healthy choices into your life and make smart swaps to gain momentum and move yourself forward.
EASY VEGAN TACOS
Super tasty low fat, so perfect for those going through perimenopause and menopause. These are super easy vegan tacos that take 10 mins to make – packed with flavour… real crowd pleaser!
Total Time Needed: 10 Mins
Difficulty: Easy
These are high in nutrition while being low in calories and super tasty. We have added a cashew cream to make them even more indulgent!
Total Time Needed: 40 Mins
Difficulty: Easy
A super tasty meal that is really quick to whip up with lots of fresh flavours, that also happens to be low in fat and high in protein. This meal is oil free so lower in calories and ideal for weight loss.
Total Time Needed: 5-10 Mins
Difficulty: Easy
RED LENTIL DAHL
We love Dahl and have been cooking it at home and in our cafe for years! This red lentil Dahl is of our oldest and favourite recipes. Vegan, gluten free and made with no oil, so perfect for those who are experiencing menopause or even perimenopause. It’s so tasty and comforting. A great recipe for batch cooking too!
Total Time Needed: 40 Mins
Difficulty: Easy
The root of the word enchiladas comes from the word enchilar which means to add chilli, here tortillas are filled with a delicious tomato and bean sauce, and baked in the oven and served with a rocking cashew cream – this is a family favourite in our house!
Total Time Needed: 15 Mins
Difficulty: Easy
OIL FREE THAI YELLOW CURRY
Give this simple, easy Thai curry recipe a go. Being oil free it’s great for anyone going through menopause or perimenopause!
Total Time Needed: 15 Mins
Difficulty: Easy
OIL-FREE CREAMY MUSHROOM PASTA
Easy to make, really simple and super tasty, this creamy, fried mushrooms pasta is well worth making…AND it has no oil! Huge win!
Total Time Needed: 15 Mins
Difficulty: Easy
The Bottom Line
It is never too early and never too late to bring in dietary and lifestyle changes that will help you manage menopause symptoms.
A fibre rich plant-based diet combined with exercise, good sleep hygiene, mindfulness and stress management can go a long way in combating menopausal symptoms.
For more expert advice in easing menopause symptoms, be sure to check out our course, Happy Menopause! Access the course via our membership platform on the app. Start your seven-day free trial TODAY!
Menopause is turning the page to a new chapter – a chapter to grow in wisdom, experience, and to become a better version of yourself. This is your time to thrive.
How often do your bare feet touch the earth; soil, grass, sand, stones?
Do all your shoes have rubber souls?
Have you ever heard of grounding?
For more than 20 years, Clint Over has dedicated his life to improving the health of everyone on earth.
In 1998, after a successful career grounding systems in the cable television industry, Earthing pioneer Clint Ober began investigating the potential to improve human health with grounding.
“I had suffered from chronic pain, unable to sleep for years. After I did this, I went to bed and for the first time since I could remember I woke up the next morning, I had slept through the night and the pain was gone.”
Today, he is the founder of Earth FX Inc., a grounding research and development company based in California through which he helped to develop, and patent, the first indoor Earthing products.
This episode will give you goosebumps and if you are like us you will be rushing off to buy your grounding bedsheets!
Enjoy!
Lots of Love,
Dave & Steve x
To find out more about Mo and his work please check out: https://www.mogawdat.com/
Produced by Sean Cahill and Sara Fawsitt