Then we have Teresa Yang, a top dentist, explain to me why there should always only be 1 choice when it comes to buying a toothbrush (and boy was I wrong!)
Like I said, I could have picked many, I have had tremendous guests on this year but I had to whittle it down and these 3 bits of advice really stuck out.
A HUGE "thank you" to all my listeners and guests and I'll be back in 2024.
Just a reminder that HPNB still only has 5 billing cycles!
So this means that you not only get 3 months FREE access, no obligation!
BUT, if you decide you want to do the rest of the program, after only 5 months of paying $10/£8 a month you now get FREE LIFE TIME ACCESS! That's $50 max spend, in case you were wondering.
Though I'm not terribly active on Instagram and Facebook you can follow us there. I am however active on Threads so find me there!
And, of course, you can always find us on our YouTube channel if you like your podcast in video form :)
Visit healthypostnatalbody.com and get 3 months completely FREE access. No sales, no commitment, no BS.
Email peter@healthypostnatalbody.com if you have any questions, comments or want to suggest a guest/topic
Playing us out this week "We know" by Aaron Sprinkle
Then we have Teresa Yang, a top dentist, explain to me why there should always only be 1 choice when it comes to buying a toothbrush (and boy was I wrong!)
Like I said, I could have picked many, I have had tremendous guests on this year but I had to whittle it down and these 3 bits of advice really stuck out.
A HUGE "thank you" to all my listeners and guests and I'll be back in 2024.
Just a reminder that HPNB still only has 5 billing cycles!
So this means that you not only get 3 months FREE access, no obligation!
BUT, if you decide you want to do the rest of the program, after only 5 months of paying $10/£8 a month you now get FREE LIFE TIME ACCESS! That's $50 max spend, in case you were wondering.
Though I'm not terribly active on Instagram and Facebook you can follow us there. I am however active on Threads so find me there!
And, of course, you can always find us on our YouTube channel if you like your podcast in video form :)
Visit healthypostnatalbody.com and get 3 months completely FREE access. No sales, no commitment, no BS.
Email peter@healthypostnatalbody.com if you have any questions, comments or want to suggest a guest/topic
Playing us out this week "We know" by Aaron Sprinkle
Speaker 1:
Hey, welcome to the healthy postnatal body podcast with your postnatal life per petal up. That, as always, will be me. This is the podcast for the 31st of December 2023. I didn't do one last week because it was Christmas time, christmas Eve and all that sort of stuff, but I decided to do a quick summary of 2023. The best things I heard, the best bits of advice I heard in 2023, the top three bits and pieces from the various guests that have been on. So we're talking today. We're doing something about dentistry with Theresa Yang. What else am I doing? What else am I doing? I have it right here. I have it right here, I promise you. We're talking baby care with Danika Sanchez. You know the baby concierge, which is a phenomenal one. And the amazing benefits of journaling, the importance of benefits of journaling, why you don't need an expensive gadget to drug your health with Dr Heather Hausenblass. You're going to love this one. Like I said, it's just a quick summary of some of the fun bits from some of the great guests I found on. Obviously, I could have picked a ton more, but you know it's a top three and that means you can only stick three in there. Anyways, this is the 31st of December 2023. So next year will be 2024, right, next year, tomorrow will be 2024. So thank you very much for listening, peter at Health people's natalbodycom. You have any questions, any comments? Give us a little like. It's much appreciated. We're going to do some amazing things in 2024.
Speaker 1:
I've got interviews lined up with many, many, many cool people, but for now, here's the top three. Definitely check them out. The top three best pieces of advice, or unexpected pieces of advice. I got on a podcast this year. Right, here we go. Hey, this is, like I said, the selfie post natalbody podcast. You know, like you listened to the intro, right, so we're going to go through it, starting with the interview with Danica Sanchez in July July 23rd, I think it was.
Speaker 1:
Danica is the owner of Baby Step Conscious Nursing. She holds a BSN in Nursing and RNC for NICU and all this stuff, and she does loads of this phenomenal. The first question I asked her what is the biggest thing people should know about and about taking care of babies? That they often don't, that they don't get told, and she came up with a phenomenal, a phenomenal answer that I had never really considered, even though I kind of knew that I should, but it's still never occurred to me. So here we go, let's find out what she had to say. So what would you say? The biggest thing is, with regards to baby care, that parents should know, but often haven't been told.
Speaker 2:
This was a hard question to answer because there's so many things. I know there's a couple of big ones, so we, you know, maybe we can do more than one. The first one I'll go with is how important it is to feed your babies throughout the night. A lot of people take pride in the fact that they're newborns, slept all through the night at three weeks old or you know whatever. That's actually not really good for the baby.
Speaker 2:
Their tummies are still little and so, like I like to say, they don't eat three big meals a day, right? So they have to have lots of little meals throughout the day. Well, that continues throughout the night as well. They're not eating enough during the day to maintain them throughout the whole night, and that can lead to weight loss, which can lead to dehydration, and it can lead to all kinds of other things. So I would you know, for the first few months anyway, your babies really should be eating every few hours, every three hours or so. Obviously, every baby's going to be a little bit different, but I'm going to start with that one. I think that one's an important one because that's, you know, important to the health of the baby.
Speaker 1:
Yeah, because that is huge, isn't it? Because we don't think about it. We see, we think, and I always make this comparison and I know you're not particularly keen on it, but I always go with the babies and puppies comparison, right, okay? So if your dog, if your dog, gives birth to puppies, then you know that they have to eat every two to three hours, whereas if people have babies I hear it quite often when my baby is great, she sleeps the entire night and they are between from 10 to five or 10 to six and it's great. But wait a minute, if I'm asked every two hours and I have to set an alarm clock when I have puppies, just to make sure everything is all right, then what makes you think that's so different from the baby's perspective?
Speaker 1:
But Right, it doesn't get mentioned in the antinatal grasses, as far as I'm aware.
Speaker 2:
No, it really doesn't, and I think actually I don't mind the puppy analogy, by the way, and if you think of it, it's all animals. No baby animal goes more than a few hours without eating, right, it doesn't get mentioned and I'm not sure why there's so much information out there. And maybe it does get mentioned and it just is overlooked because there is so much information out there.
Speaker 1:
Good, point Jen.
Speaker 2:
But also our culture takes such pride in sleep and we know sleep is very important. Right, we all need our sleep. Sure, babies need their sleep as well. That is very important have a topic about sleep as well. But we just I think for us as adults, we skip meals all the time, like eating on a regular basis isn't at the forefront of our thought for ourselves. So I think our brains aren't conditioned to think that way for our babies either. But again, like I said, their tummies are smaller than ours. We can't just hack them with one huge meal and be like all right, you're good for the day.
Speaker 1:
So definitely some of them. Yeah, because parents that have been trying to pack their kids or that have a greedy baby will know what the end result of that is, and that's going to be a messy shoulder right Soon. As you burp, baby, half of that food is going to come straight back up, exactly right, and then you haven't fed them at all anyway.
Speaker 2:
So yeah that's. I would say that's probably number one for people to keep in mind. And again, there's that balance. They do need to sleep through the day, but we don't want them to take a six hour nap.
Speaker 1:
So that was. I thought it was great advice. Like I said, it's the sort of thing that you kind of know, you kind of know, and yet, because we value sleep so much, we're so tempted to say, oh, it's great, my baby sleeps all the way through the night. I get the temptation. But Donny has a point. I will link to the full interview.
Speaker 1:
Paul had a terrible, terrible, stinking cold that day. Anna had sound problems with the microphone, the hands, the sound quality on my end is particularly crappy For some. The, the, the one of the editing people that I had working on it, couldn't even fix it. That's how bad it was.
Speaker 1:
So then in November I did an interview with Theresa Young, where who's a dentist and we spoke about, you know, the role of dental care, pregnancy and and and all that sort of stuff, and I asked her something about toothbrushes and I never expected the answer I was going to get from her on this one. As you can, you'll hear my amazement when she told me to do something that I had never in a million years considered I should be doing. And what should we look out for when we're picking out toothbrushes and all that sort of stuff? Is there really that much of a difference between hard and soft with regards to for dental health, because those are the, those are the three that that I usually see in the in the toothbrush aisle at the supermarket, so to speak. You have to solve the medium and the firm brush.
Speaker 3:
Okay, 100%, regardless of electric or manual, go with soft. Okay, so it's not confirmed.
Speaker 1:
on only by soft bristle.
Speaker 3:
Yes, and to your question earlier about how often you should be changing your brushes with electric brush, you're changing the brush head. With the manual brush, you're tossing and changing the entire brush Every three months is a good guideline. If you've been ill, let's say you had a bad cold toss the brush and use a new one.
Speaker 1:
I really that's not often.
Speaker 3:
After you brush, don't put it back in a little sealed container, let it air dry.
Speaker 1:
Right. So what I tend to do because, like I said, I have to surrey one. It's a very fancy toothbrush and if I knew I was going to talk be talking about that, I would have brought it out to show you. But it's basically it's just your standard sonic toothbrush. It comes with a little case and the case has an infrared or whatever cleaning thing in it. So you press a little button and it then says it then cleans the toothbrush of any sort of remaining bacteria that might be on it. Am I right in thinking that is probably not actually working?
Speaker 3:
What does that exactly mean? The question you're asking is does infrared kill all bacteria and viruses? Mm-hmm. So probably the answer is no.
Speaker 1:
Because it's actually it's the charging case of the toothbrush, so I have to. I have to use it, it's just. It was an interesting claim on the pack, on the side of the packaging. Then I thought I don't. I'm fairly sure. I'd like to believe it and it's really like I said, it's a very nice toothbrush. So I like to believe these people.
Speaker 3:
They're all very good at marketing and every year, just like with cars, you have to come out with new features.
Speaker 1:
Sure.
Speaker 3:
So keep that in mind. If you're going to get an electric toothbrush, get something simple with the two minute timer. You know, that's all you need.
Speaker 1:
So so you don't. So so we have to go for a soft brush, which, to be fair, it's surprising to me because, again, I'm of that generation. Now, if it doesn't hurt, it's probably not working, and that's what the hard toothbrushes are kind of designed for. If you did, the harder you brush, the better it is, because the cleaner it gets Right. That is the science that was implanted in my old mouth brain. So you say that that's not at all accurate.
Speaker 3:
Correct. So so, peter, I just came across that something on my phone the other day that Sarah Michelle Geller.
Speaker 1:
Do you know?
Speaker 3:
The vampire say yeah yes, Buffy the vampire, there's the hair. Because of overly zealous brushing throughout the years, had to have a gum grafting procedure because she had injured her gums to the point where she needed a graft.
Speaker 1:
That's very painful and uncomfortable.
Speaker 3:
Yeah, inexpensive. So yes, brush softly with the soft brush. Here's another good tip too With an electric brush, you are just going to hold it passively and move it from place to place in your mouth. In other words, you're not going to add the additional hand pressure that you would be using with the normal brush. Just let the brush do its thing.
Speaker 1:
Yeah, because that is something I have to get used to when I switch to to a sonic one that I didn't need to Right, you didn't need to do that.
Speaker 1:
Yeah, because I basically also I have to kind of figure that out for myself because I just realized I just ended up looking like an idiot and I'm just machine that by all accounts, there's a thousand brushes of second or however much it is, and I'm standing there like a like, like, like an idiot I'll I'll use the nice word for it and moving my hand at like two movements a second. I'm not adding anything to that particular.
Speaker 3:
And you might and you might, you might be causing harm, because maybe you're exerting too much pressure, so a good way would be to use your non dominant hand.
Speaker 1:
OK, yes.
Speaker 3:
To transition yourself into an electric brush because you're less likely to do what you described with your non dominant hand.
Speaker 1:
Yeah, because it is again. That is the way we were. I think that's what's the way we were taught to brush our teeth.
Speaker 3:
Yeah, we can blame everything bad on our parents.
Speaker 1:
Oh yeah, don't, don't, and don't get me wrong, I do, I do, but, which is why my therapist says I need to take responsibility for my actions. Yeah, but, but as it, of course, we're never too old to learn. But what I mean is this is I think for especially people my generation may be slightly younger this is, this is news. This is not something we knew that a soft toothbrush, be gentle with it, and all that sort of stuff, just because the idea we've created that if your gums are bleeding, it's, it's a sign of dental disease, obviously, but also, if your gums are bleeding after brushing your teeth, it just needs, you need to brush them more.
Speaker 3:
It's a bit counterintuitive.
Speaker 1:
So next up is one of my favorite interviews that I recorded in February or it came out in February last year with Dr Heather Hansenblass. Heather has a PhD in the science of health psychology. She's a health psychology expert and she's a beast, as we used to say. I mean, she's an absolute demon. She's a research focus on how health habits affect our overall well-being. There is nothing this lady is not aware of when it comes to diet, exercise, sleep and supplementation and all that sort of stuff. She's ranked in the top 1% of most influential scientists in the world and I was delighted that she came on here and one of we spoke about many things. One of the bits we spoke about was the benefits of journaling. She's a really big fan of journaling. She's a co-founder of Healthy Moves Journaling, which is like a wellness company, focuses on small changes, make small changes for big health improvements. And this is what she had to say about journaling, and again I will link to the whole interview in the podcast description anyways, because you're really big into journaling, right.
Speaker 5:
Right, I started it several years ago our oldest son. He got really sick and I knew he wasn't going to track. It was related to he had Crohn's disease and it was related largely to food. So I knew he wasn't going to track what he was eating. So I thought, well, I'm going to do it. And that really began to get me into the whole science of journaling, because I always like to look at what does the science say? Is this really a good thing to do? And yes, it is. You can do it for multiple different things. So, for example, with tracking of food and food journaling, where maybe you're tracking what you're eating, how you feel, after the sole fact of just doing that, we've seen that people can determine if they have food sensitivities and can also result in weight loss, even if people are not trying to lose weight. It's just the whole fact of creating awareness.
Speaker 5:
Another important type of journaling that's become really really popular is what we call gratitude journaling, or expressing thanks, which can be as simple as writing down just a couple things that you're grateful for, and it can be really simple, as simple as my morning cup of coffee, being able to drink that by myself quietly, or having five minutes alone, or you're thankful for family or the nice weather, whatever it may be, but the sole fact of doing that actually changes people's outlook and it makes them more productive during the day and happier, and I think one of the beauties of this is that it's so simple to do.
Speaker 5:
It is so easy to do and it really does not take a lot of time or cost really a lot of money a lot of money to do. So I really try to find these simple, easy things that people can do that can improve their overall health, and journaling is one of these things. Even if, for example, you want to track how much you're moving during the day or even how much time you're spending on a screen to create that awareness of oh my gosh, I spent seven hours so yesterday on a screen or whatever that may be. Creating that awareness, then, and beginning to track it. That's when we begin to see the habits forming, and it can be a simple. There's so many different types of journals that are out there that you can purchase or you can download apps that you can do or you can create your own. So I really think it's a very simple, easy and science-based health tool to improve someone's overall health, whatever their health goal may be.
Speaker 1:
Yeah, because it's funny, because I spoke to someone about journaling today, one of my new clients. I said to him he's a guy with diastasis recti. I said he came to me and said, can you sort this out? So, as I've said before on the podcast, diastasis recti in men's separation of stomach muscles in men is almost always injury related. It's a traumatic injury, dead lifting too much and all that sort of stuff. When I said to him listen, I need you to start keeping track of certain things and I'm a big fan of writing stuff down and I started doing that at night.
Speaker 1:
You know, an idea pops in my head. I write it down and go back to sleep. Otherwise I'm up half the night, right. And it's interesting because he was very reluctant to do any sort of journaling. I think it's a middle-aged white guy problem, right, very reluctant to do any of that woos sort of stuff. But he did say maybe I should buy myself one of those aura rings. Now, I'm not sure you're familiar with them, but then I had another three, four, five hundred bucks or something like that, where a piece of paper would kind of do the job.
Speaker 5:
I know what you're talking about. I have used O-ring and there's lots of these. It's a wearable device. I use it, actually, in research studies that I've done where we're tracking how much people move during the day and how much they sleep, and it does a really nice job, really nice job with it. However, what often happens is people forget to charge it, they forget to put it on, and so there's those issues that go along with it.
Speaker 5:
But you bring up a really good point of just the sole fact of just tracking it yourself is better for you, because you are more likely to remember it and the sole fact of writing stuff down sticks in our brain more than looking at an app. We process it to a deeper level and we're more likely to remember it. So that's why I really do encourage people, if you do want to start to journal and to track your behavior, to do it the old-fashioned way, with a pen and with a pen and paper, and do it that way. It's not to state that these wearables aren't they're extremely popular, but yes, they are expensive. They come with, oftentimes memberships as well, that not only do you have to purchase it, but then there's the monthly fee as well that is associated with it and what I do see in the research at least that we have done people enjoy it in the short term but tend to, in the long term, not stick with these types of devices. So I think the old-fashioned pen and paper is important.
Speaker 5:
But you bring up a good point especially with men, there's a stigma about it. There's a stigma about journaling and that it's like a dear diary you do as a young teenager and track it, track it, stuff like that and no, it does not have to be like that at all and it's a great way to track what you're doing. And then you can go back and you can look and you begin to see patterns and accountability. And it's also important, if you have some type of a health issue as well, that you've tracked it and then you can bring it to your healthcare provider and say, look, I have tracked this for a month and show it to them so that you can actually see. Because I know we like to think that our memories are good, but our memories really are not as good as we think they are. It's good in the short term but it's hard for us to recall, for example, if I was to say, well, what did you eat yesterday?
Speaker 5:
Well, we were pretty good with that. But if I ask you to say, remember what you ate 30 days ago or a year ago, or recall of that is going to be really, really difficult. But at least if you track it, then you have that information there that you can save and you can show people. Or you can go back and look at and we can journal about just about anything from, as I've said, gratitude, your food, how much you're moving, to what you're stressed about. I tell people write your worries away, what are you anxious about today? Write that down, write a couple strategies that you might do to prepare yourself for it and then reflect at the end of the day as well about how you went about to handle that. So there's many different things that we can take a look at and journal about.
Speaker 1:
Yeah, no, that makes complete sense to me. Like I said, I like it simply from a tracking perspective. As in, I always tell people, especially postpartum women are very concerned about bloating. Postpartum bloating is very common, but people are mainly finding that different foods cause them to bloat than I did Trenatal or these. They never noticed it and therefore I said just write down what you had, write down how it made you feel. I don't care about the calorie intake, I'm not interested in the weight loss perspective, just interested in how the food made you feel. And then, oh, I react to onions or I react to apples or something like that Stuff you used to be okay with. You don't really know that. If you're just guessing, you're like you said when you said ah, yeah, I bloated on Monday as well. What did I have on Monday? Again, it's much easier to be able to look that up.
Speaker 1:
And for sleep, you know, like you said, sleep is so remarkably essential Just writing down what time you went to bed each night, because I know we all think we go to bed at 10 o'clock or whatever it is, because that is my bedside, right, that's what my dogs say enough's, enough, we want to go upstairs, but sometimes it's quarter to 11. By the time I actually get to sleep, and quarter past 11 and whatever, and I'm tired the following day. No idea, because I went to bed at 10. Do you know what I mean? Whereas if I write that stuff down, at least I can have a clear explanation as to why I've been tired for the past month. It's because my whole sleep rhythm is gone, exactly.
Speaker 5:
And we it's an excellent point and we fail to realize how important our sleep actually is. And it's really important for us to try as best we can to go to bed at about the same time every night and to wake up at about the same time every morning. And what I tell people is that if you're waking up with an alarm, that's telling you you haven't had enough sleep. So if you can wake up without an alarm, naturally then that's telling you that your body has had enough sleep, and great thing to do is begin to track this. What time did you go to bed? How many times did you wake up during the night? How long were you awake?
Speaker 5:
during the night, and what time, you know, did you wake up in the morning and how did you feel? You know, when you woke up in the morning, did you feel refreshed and energetic or are you tired and in a bad mood? And what was your, what was the quality of your, of your sleep? So I tell people, you know, I know it's really difficult to be consistent, like always go to bed at 10, you know 10 o'clock and wake up, let's say, at 6, 30 or 7 every morning. It is almost impossible for people to try their best.
Speaker 1:
And that's where I cut that one off, because then Heather and I discussed sleep for a little while. Maybe she discussed the sleep for about five, 10 minutes or so and, like I said, absolutely loved, loved talking to her as, to be fair, I love talking to almost all my guests, actually to all my guests, you know, and I could have. I could have picked a lot more. I did an interview with Daniel C about the tech healthy humans perinatal mental health is more than just both. Bottom depression with Dr Kat Kaini. What did they? What else did I speak to? Libby Mills came out again the big postpartum dive Q&A. I released that back. Kelly Smith was back on Dr Iris Platt Dr Iris, so you have missed me now. Dr Iris Platt did one on postpartum urinary incontinence or leakage, whatever you want to call it. Dr David Prelogo was phenomenal when talking about weight management and weight loss and all that sort of stuff. I had Courtney Boyer on Michael Rubino, on Kat Lacko. He who could forget Kat Lacko? He absolutely loved the bully confidence interview I did with her and Heidi Davis had a really interesting one. That did an interesting one in November with Heidi Davis about perimenopause to femtec. You know, that's like I said identify her. She was the founder and co-founder and CEO of identify her and I think that is a fascinating thing, you know.
Speaker 1:
So I've been very, very lucky Honorable mention to. I mean, I could give everybody an honorable mention. Phillip Pape always gets an honorable mention. I love that dude about body composition and all that sort of stuff. I love that guy. I genuinely do. He's one of those nice guys in the health and fitness world that knows what they're talking about and is just there to help them. All that sort of thing I said too many, too many to mention. I've got some amazing interviews coming up in 2024 as well, but this was 2023 and that was my little recap. Peter at healthyplusnatalbodycom, if you want to come on to the podcast, I'd love to have you. If you have a PhD, you're automatically invited right.
Speaker 4:
Those are the rules.
Speaker 1:
Because I get some weird emails from people saying yeah, I have a PhD, but I'm not sure I'm suitable. I have a PhD in a health-related field, but there's no. But you have a PhD and you haven't gone off the deep end. Then you're always welcome, peter, at HealthyPosNatalBodycom. I'm going to select an end of year bit of music. You have a tremendous new year when it comes and I will be back next week by myself, and after that we have interviews galore. Come on out, lover Zoo, you take care of yourself. I'm going to get a lot of new year. Bye now.
Speaker 4:
The heartache that brought me here, heard, that held the fear and tied me to a stone. Now I'm rescued from my chains, I'm free to walk away, and now I'm coming home. We know, we know we don't have to speak. We know, we know. With our eyes closed, we still see. We can hear it through the windows, we can see it through the walls, we can hold it in the shadows, we can feel it in the halls. We know, we know we don't have to speak. The faded glow of moonlight Shining on your face, holding on to love. Nothing could replace the heartache that brought me here. It's all been made clear. There's nothing left to hide, guarded from the tannies Saved here in our fortress, with you, I will resign.
Speaker 4:
We know, we know we don't have to speak. We know, we know, with our eyes closed, we still see. We can hear it through the windows, we can see it through the walls. We can hold it in the shadows, we can feel it in the halls. We know, we know we don't have to speak. We know, we know the hidden strings of fate. We know the energy we make. We know, we know the stars in the moon, they, I know, I know that that's what you create. The mountain side, my high inside, and all I see is you.