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Gut health and mental health. There’s so much conversation about improving gut health using probiotics, prebiotics and fermented foods, but it can be confusing. Jo Webster medical herbalist, nutritionist, gut health and fermented food specialist is joining me in this episode to answer a few questions I'm often asked when delivering webinars to organisations as part of their health & wellbeing activities; What is fermentation? What to look out for when buying fermented foods? How to make your own fermented food Do you need to buy a fermenting kit? What is your favourite ferment? Jo completed a 4 year degree qualifying as a herbalist (with distinction), she has a post-graduate diploma in nutritional medicine from Surrey University (with distinction) and in the final stages of the MSc Nutritional Medicine. Jo is a full member of the College of Practitioners of Phytotherapy and the National Institute of Medical Herbalists. She used to be a lawyer and also has a degree in psychology. Jo is devoted to helping people address their health issues using nutrition, medicinal herbs and a focus on gut health. An important aspect is encouraging people to take responsibility for their own health and providing them with the support, tools and information they need to do so.. In her own life, Jo strives to be the change she wants to see in the world, so she knows from first-hand experience how challenging changing entrenched behaviours can be. She walks the walk rather than just talking the talk. Jo is mother to 4 young people and has a love of reading, learning, asking questions, being outside, fermenting, herbing and laughing. Website: theumbel.org IG: @the.umbel FB: the.umbel Twitter:@theumbel LI: Jo Webster

1. How to find the stress "sweet spot" 2. How to manage our own mental health at work.  3. How to help a colleague struggling 4. What can organisations do to create a more supportive environment 5. ‘Reasonable’ workplace adjustments Links for further support: www.mhfaengland.org www.mhfaengland.org/startwell https://mhfaengland.org/mhfa-centre/campaigns/my-whole-self-2022/ LinkedIn: www.linkedin/in/simonblake/   Twitter: @MHFAEngland Instagram: @mhfaengland FB: @MHFAEngland Bio Simon joined MHFA England as Chief Executive in October 2018 and has been responsible for setting the organisation’s new strategic vision to improve the mental health of the nation through its mission to train one in ten of the population in mental health skills, knowledge and awareness. He has also been instrumental in leading the organisation’s commitment to become a truly anti-racist social enterprise, and is the executive sponsor for MHFA England’s race equity programme. Simon is a respected thought leader on the subject of mental health, workplace wellbeing, equality, diversity and inclusion. He writes regularly for the MHFA England blog, contributes to media articles and plays an active role on mental health and wellbeing events, either chairing or contributing his expertise as a speaker or panellist. Before joining MHFA England, Simon dedicated his career to working with young people and has a long track record of championing difference and creating platforms for people’s voices to be heard. In doing this, Simon has worked on some of the most talked about and complex social issues of today: sex and relationships education, sexual and reproductive rights, volatile substance abuse, Personal, Social, Health Education (PSHE) and Citizenship and LGBTQ rights. He is driven by a passion for a better, more inclusive society where everyone can be themselves.  With over 20 years working with young people Simon has been involved in several projects and initiatives to promote positive wellbeing and mental health. He has written over 40 publications on all aspects of PSHE and Citizenship.  In his roles at the Sex Education Forum, National Children’s Bureau, sexual health and wellbeing charity Brook and, most recently, as Chief Executive of the National Union of Students (NUS), Simon has considerable experience in balancing the competing agendas of various high-profile organisations and stakeholders, finding ways to build consensus and collaboration to achieve positive social outcomes.  Simon received an OBE in 2011 for his services to the voluntary sector and young people. He was recognised as a 2020 Global Diversity Champion in the Global Diversity List and the 2021 Pride Power List. He is Chair of the Dying Matters Campaign and the Support After Suicide Partnership. Prior to these voluntary roles he has held a number of trustee positions including trustee and vice chair of the Black Health Agency (2004 – 2011), Chair of Diversity Role Models (2012 – 2015) and vice chair of Stonewall (2015 – 2021). Simon is a Companion of the Chartered Management Institute.

We can’t always remove the stress but we can improve our awareness and resilience. Can stress be invisible? Is some stress good? Which resilience techniques really work? My guest on this episode is Debbie Kleiner who has a MSc in Workplace Health & Wellbeing, further qualifications in stress management and is a mental health first aid trainer. I’m looking forward to asking Debbie some of the questions I am often asked when delivering my Improving resilience webinar to organisations as part of their health & wellbeing activities.  Is stress bad? How can we identify if we are stressed?  What techniques do you suggest as a MHFA trainer and workplace wellbeing specialist? If you enjoyed the content in this podcast and you would like your employer to provide wellbeing webinars with a nutrition twist, contact [email protected] to receive the list of 21 webinar topics available ranging from Improving resilience to Managing menopause, Men’s health and Insomnia. You can contact Debbie: [email protected] www.wellbeing-inwork.co.uk 

We take a deeper dive into nutrition in this 2nd part of Bitesize Nutrition podcast epsiode with Dr Giles Yeo and discuss:  Is LCHF (low carb high fat) healthy?  What is a healthy way to achieve an optimum weight?  Where calories may be helpful Bio Giles is author of Why calories don’t count and Gene eating. He also has an 8-part podcast series; Dr Giles Yeo Chews the Fat Giles is also a presenter for BBC Horizon. His first programme was ‘Why are we getting so fat?’, which aired June 2016. Most recently, His investigative piece ‘Clean eating – The dirty truth’ for BBC Horizon was screened on January 2017. The film has been critically acclaimed and has prompted an important national debate about dieting advice and evidence-based science. IG & Twitter: @GilesYeo

Do you calorie count? You’ve probably seen Dr Giles Yeo as a science presenter on the BBC. Giles is a geneticist researching obesity and brain control over the last 20 years. In part 1 of this Bitesize Nutrition podcast episode we talk about his most recent book #WhyCaloriesDontCount and the myths surrounding weight-loss. 1. What affects body weight? 2. Can microbiome influence weight? 3. "The reason I am so large is because my metabolism is so slow." Bio Giles is author of Why calories don’t count and Gene eating. He also has an 8-part podcast series; Dr Giles Yeo Chews the Fat. Giles is also a presenter for BBC Horizon. His first programme was ‘Why are we getting so fat?’, which aired June 2016. Most recently, His investigative piece ‘Clean eating – The dirty truth’ for BBC Horizon was screened on January 2017. The film has been critically acclaimed and has prompted an important national debate about dieting advice and evidence-based science. IG & Twitter: GilesYeo

Nutrition & hydration week this year is 14-20 Mar. It’s one of the NHS health awareness days to highlight and educate on the importance of food and drink to maintain health and wellbeing. I receive lots of great nutrition questions when delivering wellbeing webinars and as it will soon be N&H week I thought Dr Simon Steenson could help me answer a few of these popular questions. Simon is Nutrition Scientist at the British Nutrition Foundation, a charity that provides impartial, evidence-based information, resources and training on food and nutrition. We discuss in this episode: How much liquid should we drink per day and does tea/coffee count? Does intermittent fasting appear to be a sensible way to maintain a healthy weight?  How important is 5-a-day, or should we be thinking about 30 per week challenge?  Do you think there are some nutrients which may become deficient in next few years – perhaps as a result of eliminating some food groups? Bio Simon graduated from the University of Nottingham with a BSc in Nutritional Biochemistry, after which he spent 18 months working as a researcher within the Medical Research Council’s Human Nutrition Research unit in Cambridge, investigating the effects of vitamin D status on bone health. Simon completed his PhD in Nutritional Sciences at the University of Surrey in September 2018, and his doctoral research focused on the impact of fructose sugar on cardiovascular disease risk, with a specific focus on its effects on fat metabolism in the small intestine. Simon joined the BNF in November 2018 as a Nutrition Scientist. Link to free BNF resources for Nutrition & Hydration week (including activities, posters, certificate, online events): https://www.nutrition.org.uk/healthy-eating-week/why-healthy-eating-week/ Follow The British Nutrition Foundation on social media: LinkedIn: British Nutrition Foundation Twitter: @NutritionOrgUK The British Nutrition Foundation https://www.nutrition.org.uk/ 

According to ONS, in 2020 males and females aged 45-49 years had the highest age-specific suicide rates. What is going on at this stage of life and what can we do to provide support: What are your thoughts on this startling statistic – why this particular age group? Does midlife crisis exist? Many people share their experiences with you through your research. Have you noticed any particular forms of support are better than others? If you are affected by this episode or you are struggling with your mental health and you would like further help, please contact your Doctor or a qualified medical professional. Tatiana is an academic, researcher and facilitator based at Henley Business School, University of Reading, UK and responsible for the personal development of students on MBA, Masters and Undergraduate programmes. Originally trained as a counselling and clinical psychologist, Tatiana an experienced and qualified executive coach, learning & development consultant and facilitator. Her consulting expertise lies in the areas of Executive Coaching, Learning and Development and Occupational Assessment, working with several high profile national and international, public and private organisations in the UK, Brazil and the United Arab Emirates. Tatiana practises in a wide range of sectors including banking and finance, pharmaceuticals, healthcare, media, energy and manufacturing. Tatiana’s research takes a life-course perspective to explore life, work and career transitions, with a focus on midlife and beyond. In particular how these transitions interact with the experience of ageing, health and well-being at work, and impact on the labour force participation and economic activity in later life. She is a published scholar and passionate about research that improves the quality of life of people in the real world. Follow Tatiana on social media: LinkedIn: drtatianarowson Twitter: drtatianarowson

In this episode I discuss: 1. What is plant based eating 2. Is it healthy? 3. Possible nutrient deficiencies 4. Meal & snack suggestions Join me to find out if plant based eating may improve your health. If you'd like to find out more contact me [email protected] about our Plant based webinar which can be delivered by your employer to improve employee health & wellbeing.  

The science of fats can be controversial, in favour one month and out the next. But of course not all fats are the same. So here’s a question; Butter or margarine – which is best? And is coconut oil for cooking a good or a bad thing? I’m joined by Professor Bruce Griffin who’s an active researcher and external speaker in human nutrition in relation to cardiovascular health. Bruce has published widely in the areas of blood lips, dietary macronutrients and cardiovascular disease so who better to ask in this episode: Butter or margarine? Coconut oil in cooking – good or bad fat?

Do you know your number - your blood pressure? Hypertension (high blood pressure) is also known as "the silent killer" as there's no signs or symptoms. I'm joined today by Prof Bruce Griffin who’s an active researcher and external speaker in human nutrition in relation to cardiovascular health. Bruce has published widely in the areas of blood lipids, dietary macronutrients and cardiovascular disease.  What causes high blood pressure? In terms of cholesterol, is saturated fat really the bad guy or is high cholesterol genetic?

Tatiana is an academic and coaching psychologist focusing on how life, work and career from mid-life onwards impact how we age and our health. During this episode I’ll be discussing with Tatiana the psychological barriers we sometime unconsciously erect which may sabotage our health. How does psychology and behavioural science impact how we approach nutrition? Can we use behavioural strategies to motivate us to eat healthier? Examples of how our mood, behaviour and mental health impact on our dietary patterns Can nutrition in food affect psychological state? Tips to help people implement dietary changes Tatiana is an academic, researcher and facilitator based at Henley Business School, University of Reading, UK and responsible for the personal development of students on MBA, Masters and Undergraduate programmes. Originally trained as a counselling and clinical psychologist, Tatiana an experienced and qualified executive coach, learning & development consultant and facilitator. Her consulting expertise lies in the areas of Executive Coaching, Learning and Development and Occupational Assessment, working with several high profile national and international, public and private organisations in the UK, Brazil and the United Arab Emirates. Tatiana practises in a wide range of sectors including banking and finance, pharmaceuticals, healthcare, media, energy and manufacturing. Tatiana’s research takes a life-course perspective to explore life, work and career transitions, with a focus on midlife and beyond. In particular how these transitions interact with the experience of ageing, health and well-being at work, and impact on the labour force participation and economic activity in later life. She is a published scholar and passionate about research that improves the quality of life of people in the real world. Follow Tatiana on social media: LinkedIn: drtatianarowson Twitter: drtatianarowson

In this episode we share our nutrition cooking hacks to improve the nutrition content of meals, including: boiled and cooled carbohydrates to lower the Glycemic Index pasta and rice substitutes if you're trying to reduce your carbohydrates Jenny's favourite soup base recipe Jenny's favourite salad dressing recipe sugar substitutes About Jenny Jenny Tschiesche is one of the UK's leading nutrition experts and the founder of www.lunchboxdoctor.com. Jenny delivers sought-after workshops to workplaces, sports teams and families. She has worked with BBC Sport, Sport England and Cancer Research UK and regularly contributes to Good Morning Britain, BBC Radio, The Guardian, The Mail, The Express and Top Santé. Her first recipe book (Sheet Pan Cooking: 101 recipes for simple and nutritious meals straight from the oven) was published on 13 March 2018. Jenny has also written Gut Health and Probiotics, and another recipe book called The Modern Multi-cooker Cookbook: 101 Recipes for your Instant Pot (™). Her most recent book is Real Lunchtime Food and is available to buy now, and look out for her next book on air fryer recepies due out Jan 2022. Follow Jenny on the following social media channels: www.facebook.com/lunchboxdoctor www.instagram.com/lunchboxdoctor www.twitter.com/jennytschiesche