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Category: Health & Wellbeing

Posts on general health and wellbeing

Fighting inflammation with food: a dietitian’s perspective

: Andy De Santis

When you think of the word “anti-inflammatory”, what comes to mind from a dietary perspective? I bet omega-3 fatty acids are pretty high up on the list. Omega-3 fatty acids are just one of a number of food components that are constantly identified as having a high anti-inflammatory potential. But what does that mean and


When you think of the word “anti-inflammatory”, what comes to mind from a dietary perspective?

I bet omega-3 fatty acids are pretty high up on the list.

Omega-3 fatty acids are just one of a number of food components that are constantly identified as having a high anti-inflammatory potential.

But what does that mean and how does that manifest on a cellular level?

Well, our cell membranes play a massive role in our body’s response to inflammation and can actually serve to make it better or worse.

When we consume more omega-3 fatty acids from whole food such as fish, seafood, marine algaes, flaxseeds, chia seeds or walnuts – our cell membranes are populated by more of these types of fats, which ultimately makes them more prone to produce anti-inflammatory compounds and support a healthier immune response1.

Yet, when it comes to diet and inflammation, omega-3 fatty acids are just the tip of the iceberg.

Anti-inflammatory dietary patterns

As we know from research in so many areas of health and wellness, it is never one single food component that is responsible for our wellbeing.

The same can be said in the world of inflammation.

Dietary patterns high in the antioxidant compounds known as polyphenols, for example, have frequently been identified has having a potent anti-inflammatory capacity2.

Examples of particularly polyphenol-rich foods include3:

  • Seasonings such as cloves, oregano and rosemary – among others
  • Fruits such as berries, cherries, plums, prunes, and even cacao beans (yes! That means some dark chocolates!)
  • Vegetables such as artichoke, chicory, red onion, spinach and shallots
  • Nuts & seeds including hazelnuts, flaxseeds, pecans and almonds
  • Legumes especially soy-based foods like tempeh and tofu

Putting it all together now, there is a style of eating that is naturally high in both its omega-3 fatty acids and polyphenol content that is often associated with good health and a reduction in bodily inflammation.

Can you guess what diet it is?

If you guessed the Mediterranean (which is where I’d like to be right now) you guessed correctly!

The Mediterranean diet and inflammation

From my perspective as a dietitian, a Mediterranean style of eating captured in the image below represents an achievable and sustainable dietary pattern with some seriously positive health outcomes.

As you can gather from the image above, the Mediterranean diet is essentially a compromise between the classical western diet and a more pescatarian style of eating (which is naturally high in polyphenols, omega-3 fatty acids and a host of other anti-inflammatory compounds).

Unsurprisingly, multiple studies show that long-term adherence to this style of eating tends to be associated with better health outcomes and lower levels of inflammation in the body4,5.

Referring back to the LDL cholesterol and atherosclerosis example provided in my previous article on when inflammation causes harm; when dietary fat intake is skewed more towards saturated animal fat (beef, dairy, pork) and less towards fish and plant-based fats ( avocados, nuts, seeds) – LDL cholesterol levels tend to increase6.

The good news?

A Mediterranean diet naturally encourages the reduced consumption of saturated fat, which further explains why it’s so often observed to have anti-inflammatory effects.

Quite a nice way to tie together everything we’ve learned so far right?

Let’s finish off strong…

Beyond food – lifestyle factors that affect inflammation

Beyond what you choose to eat, there are a number of lifestyle factors that can increase the state of inflammation in your body.

These include7:

  • a lack of sleep
  • chronic stress
  • physical inactivity
  • smoking
  • alcohol consumption*

*Whilst red wine is considered a component of the Mediterranean diet; the benefits of a Mediterranean diet can be outweighed by excessive alcohol consumption. A 150ml (5oz) glass of wine is considered a single alcohol serve and Australian safe drinking guidelines suggest men and women consume no more than 10 servings per week, and no more than four on any one day. Keep in mind these numbers are not recommended levels, rather they are upper limits which should be respected to ensure the best interests of your health.

I fully appreciate that some of these factors will be easier to chip away at than others, but we all have a starting point.

Having a few drinks less a week, walking 5,000 steps a day, devoting an extra 30 minutes to nightly sleep or pursuing relaxation practices like meditation or yoga to help with stress management are steps that I believe we can all take as early as today to help improve our health.

Any of the lifestyle changes noted above, combined with a few pointed dietary changes, will go a long way to reducing the potentially detrimental effect that chronic inflammation can have on your quality of life. And while no supplement can replace a healthy diet, Good Green Vitality may help to support our health and modern lifestyles by offsetting poor dietary choices. Made from real fruit and veg, with plant foods, herbs, superfoods and your complete suite of daily essential vitamins and minerals, it is a great form of nutritional insurance that will help fill the gaps in your diet.

To learn how inflammation can impact human health, read our article from Registered Dietitian, Andy de Santis.

How Inflammation Works: Neurological Conditions

: Eleanor Good

Inflammation in the nervous system, often referred to as neuroinflammation, can be harmful especially when it occurs over a prolonged period of time1. While inflammation itself does not necessarily cause disease, it does contribute to disease pathogenesis (development) both across the peripheral and central nervous systems. Examples of inflammatory conditions in the peripheral nervous system includes


Inflammation in the nervous system, often referred to as neuroinflammation, can be harmful especially when it occurs over a prolonged period of time1. While inflammation itself does not necessarily cause disease, it does contribute to disease pathogenesis (development) both across the peripheral and central nervous systems.

Examples of inflammatory conditions in the peripheral nervous system includes neuropathic pain and fibromyalgia.

Examples of inflammatory conditions in the central nervous system includes Alzheimer’s Disease, Parkinson’s Disease, anxiety and depression.

The role of inflammation in common neurological conditions

Fibromyalgia is a disorder characterised by widespread musculoskeletal pain accompanied by fatigue, sleep, memory and mood issues. Researchers believe that fibromyalgia amplifies painful sensations by affecting the way your brain processes pain signals. It is thought that microglia cells; cells that are among the most numerous in the brain, are responsible for the inflammation characteristic in this disease2. Microglia cells secrete pro-inflammatory molecules called cytokines which triggers an inflammatory state that suppresses the secretion of dopamine – a chemical that is responsible for transmitting signals between the nerve cells of the brain.

Alzheimer’s disease is a progressive form of dementia that interferes with memory, thinking, and behaviour. The progressive decline in cognition observed in Alzheimer’s disease is historically attributed to two things; the build-up of plaques and neurofibrillary tangles in the brain3,4,5. More recently, a third factor has come into light, that being prolonged inflammation of the brain’s microglia cells. It is believed that this neuroinflammation, in conjunction with the plaques and neurofibrillary tangles between neurons destroy the messages in the brain which impact thinking, behaviour and memory3,4,5.

Depression is a mood disorder that causes a persistent feeling of sadness and loss of interest. Also called major depressive disorder or clinical depression, it affects how you feel, think and behave and can lead to a variety of emotional and physical problems. While many factors play a role in the development of depression, this condition has been associated with increased activation of the immune system which triggers an inflammatory response that disrupts the processes in the brain that help regulate our mood6.

Does what we eat effect the health of our brain?

While we cannot control all factors that influence our health, there are several lifestyle behaviours over which we have a bit more say, such as our diets, that influence levels of inflammation in the body. 

There are many nutrients that are particularly good at reducing inflammation in our bodies. They include fruits (such as berries), vegetables (such as broccoli, spinach and kale), herbs (such as green tea), spices (such as turmeric), wholegrains, legumes, and omega-3 fats found in foods such as fish and extra virgin olive oil. These foods are rich in fibre, antioxidants and polyphenols, all of which have anti-inflammatory properties.

These aforementioned foods are featured in abundance in a Mediterranean diet. The Mediterranean diet is one of the world’s most well researched diets for its anti-inflammatory and health promoting effects.

To learn more about the role of inflammation in different endocrine conditions, continue reading our series by student nutritionist Eleanor Good, How Inflammation Works: Endocrine Conditions

To skip the rest of the series and instead learn how to fight inflammation with food, read our article from Registered Dietitian, Andy de Santis, on the foods he recommends to combat inflammation.

The information provided in this article is intended for educational purposes only and is general advice. It should not, nor is it intended to be, relied on as a substitute for individual medical advice or care. If the contents of this, or any other of the blogs in this series raises any concerns or questions regarding your health, please consult a qualified healthcare practitioner.

How Inflammation Works: Endocrine Conditions

: Eleanor Good

The endocrine system is a series of glands that produce and secrete hormones that the body uses for a wide range of functions including metabolism, reproduction, growth and movement1. The hormones produced by our glands are sent into the blood stream and are delivered to various tissues in the body to tell them what they


The endocrine system is a series of glands that produce and secrete hormones that the body uses for a wide range of functions including metabolism, reproduction, growth and movement1. The hormones produced by our glands are sent into the blood stream and are delivered to various tissues in the body to tell them what they are supposed to do. However, when these glands do not produce the right amount of hormones, diseases can develop.

Read on to learn more about some common endocrine conditions and the nutrients that are considered important for various aspects of our health.

The role of inflammation in obesity

Obesity is, by definition, a condition that occurs as the result of abnormal or excessive fat accumulation in the body2. This fat is referred to as ‘adipose tissue’, and it is the most widely recognised feature of obesity. Up until recently, adipose tissue has been thought of as passive tissue responsible only for energy storage. However, it is now considered an additional organ of the endocrine system that is actively involved in the regulation of inflammation1.

It is thought that excess macronutrient consumption stimulates the production and release of proinflammatory molecules and hormones. This, in conjunction with other pro-inflammatory states common in people with obesity (e.g. insulin resistance, high blood pressure) contributes to systemic inflammation, however how exactly obesity triggers chronic low-grade inflammation is still the focus of wide research3,4,5,6.

The role of inflammation in polycystic ovary syndrome

Polycystic Ovary Syndrome (PCOS) is a hormonal disorder common among women of reproductive age. Women with PCOS commonly have high levels of insulin that don’t work effectively, and/or male hormones known as ‘androgens’. When the body’s normal response to insulin is impaired, a person is said to display ‘insulin resistance’ – a condition that is present in up to four out of five women with PCOS.

The cause of PCOS is not fully understood, however family history and genetics, hormones and lifestyle play a role7. Chronic low-grade inflammation has also emerged as a key contributor to the development of PCOS, with markers of inflammation being highly correlated with circulating androgens and insulin resistance8.

Can what we eat effect these endocrine conditions?

Lifestyle modification such as increasing physical activity and eating a healthy diet is integral to the management of both obesity and PCOS. Interestingly, research indicated that people who have PCOS and are obese can experience significant health improvements with as little as a 5-10% loss in body weight9. Accordingly, a diet that is rich in protein (the most satiating macronutrient) and fibre from foods such as fruits, vegetables, wholegrains carbohydrates, legumes, beans, nuts and seeds will help with weight management and thus, the long term management of both of these conditions.

The role of inflammation in Cushing’s disease

Cushing’s disease is a condition in which the pituitary gland releases too much adrenocorticotropic hormone (ACTH), stimulating the secretion of cortisol – the body’s main stress hormone. It is thought that long term exposure to heightened cortisol levels may lead to an altered adipose structure increasing systemic inflammation, which may be behind the development of insulin resistance, obesity, and cardiovascular disease which are commonly associated with this condition10.

As Cushing’s disease affects weight and cardiovascular outcomes (e.g. high cholesterol), it may be useful to swap foods that are highly refined, processed and high in saturated and trans fats for foods that contain heart healthy omega-3 fats and are fibre-rich, such as those mentioned above.

To finish reading this series and learn how to fight inflammation with food, read our article from Registered Dietitian, Andy de Santis, on the foods he recommends to combat inflammation.

The information provided in this article is intended for educational purposes only and is general advice. It should not, nor is it intended to be, relied on as a substitute for individual medical advice or care. If the contents of this, or any other of the blogs in this series raises any concerns or questions regarding your health, please consult a qualified healthcare practitioner.

How Inflammation Works: Autoimmune Conditions

: Eleanor Good

The human body (and its intelligent immune system) is designed to thrive. It has the innate ability of protecting itself from harm by fighting against unrecognised specimens or pathogens such as bacteria, virus or harmful microorganisms that can lead to infection or disease1. Proteins in the blood called antibodies recognise the presence of a foreign


The human body (and its intelligent immune system) is designed to thrive. It has the innate ability of protecting itself from harm by fighting against unrecognised specimens or pathogens such as bacteria, virus or harmful microorganisms that can lead to infection or disease1.

Proteins in the blood called antibodies recognise the presence of a foreign body which triggers the immune response, prompting the production of inflammatory (white blood) cells, required to fight infection and commence healing2.

Normally, the immune system can tell the difference between foreign cells and your own cells and this inflammation only lasts temporarily (such as when you recover from the virus). However, in people with autoimmune conditions, the immune system mistakenly sees healthy parts of your body as foreign and attacks them resulting in chronic inflammation.

There are more than 80 different autoimmune conditions3, all of which have a unique set of symptoms and treatment options. The following highlights some of the more common autoimmune conditions and explores some of the nutrients that are considered important for our health.

The role of inflammation in common autoimmune conditions

Rheumatoid arthritis is characterised by swelling and pain in the synovium of joints due to thickening and fluid accumulation caused by inflammatory processes, which can ultimately lead to permanent damage and loss of function4. Whilst it affects all people differently, most people will experience significant inflammatory ‘flares’ whereby the inflammation leads to joint immobilisation and pain due to tissue damage and bone erosion5.

Nutrients that can assist in maintaining healthy joints include omeg- 3 fats, specifically eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) and an omega-6 fat called gamma-linolenic acid (GLA)6.

Multiple Sclerosis (MS) is a disease of the central nervous system where the immune system attacks the protective myelin sheath layer that surrounds the axon of neurons, causing disruptions in communication from the brain and spine to the rest of body. Whilst researchers are still trying to understand what triggers the immune response during a ‘flare up’ that attacks the myelin, causing permanent lesions (scar tissue) that result in the experienced signal disruption, it causes symptoms such as numbness, dizziness, fatigue or loss of balance and vision.

Interestingly, researchers at MS Research Australia are currently investigating the impact of diet on MS progression.

For those that are new to Nuzest, Nuzest’s Co-Founder, Monique Bolland, was diagnosed with MS when she was just 22. Not satisfied with the bleak prognosis she was given, Monique and her father Trevor looked to experts all over the world for advice – from neurologists and scientists, to naturopaths and everyone in between. Monique shares some of the nutrition strategies that she has used to help manage her symptoms, as well as sharing insight into her own MS journey in our article ‘Multiple Sclerosis, Nutrition and Good Green Vitality’.

Coeliac disease (CD) is an autoimmune disease triggered by an abnormal immune response to gluten. Gliadin, one of the two proteins which form gluten, is the toxic component in coeliac disease initiating immune activation. The inflammatory damage primarily affects the small intestine, the organ responsible for the majority of nutrient absorption from food. Symptoms manifest differently in different people, thus are varied, however commonly include fatigue, weight loss, diarrhoea, anaemia, osteoporosis and depression.

The only known treatment for coeliac disease is a strict gluten-free diet and adhering to this will help resolve inflammation in the gut. Due to the fact that sufferers must comply with a life-long restricted diet, a premium strength multivitamin may be useful for supporting nutritional requirements.

Hashimoto’s disease is an autoimmune condition in which your immune cells (normally the good guys) attack the tissue around the thyroid gland. The thyroid gland is a vital hormone gland and plays a major role in metabolism, growth and development within the human body. This attack on the thyroid gland results in an inflammatory response which often goes undetected for many years due to an absence in noticeable symptoms7.

Nutrients that are important for healthy thyroid function include iodine, selenium and zinc.

Managing inflammation and autoimmune conditions is not an easy task. There are many lifestyle factors that contribute to the overall presence and impact of inflammation in the body. Diet and nutrition are one component that can help support overall health but should be considered as part of a comprehensive and holistic health plan.

Bridging the gaps in your diet with Good Green Vitality is one way to ensure you are getting the top up you need in one daily serve of many of the important nutrients that play a critical part in your health and wellbeing. 

To learn more about the role of inflammation in different neurological and endocrine conditions, continue reading our series by student nutritionist Eleanor Good, How Inflammation Works: Neurological Conditions

To skip the rest of the series and instead learn how to fight inflammation with food, read our article from Registered Dietitian, Andy de Santis, on the foods he recommends to combat inflammation.

The information provided in this article is intended for educational purposes only and is general advice. It should not, nor is it intended to be, relied on as a substitute for individual medical advice or care. If the contents of this, or any other of the blogs in this series raises any concerns or questions regarding your health, please consult a qualified healthcare practitioner.

How Inflammation Works: Heart Disease

: Eleanor Good

Heart disease generally refers to conditions that involve narrowed or blocked blood vessels that can lead to a heart attack or stroke1. A heart attack occurs when the blood flow to the heart is blocked. A stroke occurs when blood flow to the brain is interrupted. Most strokes are caused by an abrupt blockage of the arteries that


Heart disease generally refers to conditions that involve narrowed or blocked blood vessels that can lead to a heart attack or stroke1.

A heart attack occurs when the blood flow to the heart is blocked.

A stroke occurs when blood flow to the brain is interrupted. Most strokes are caused by an abrupt blockage of the arteries that supply oxygenated blood to the brain.

Risk factors for heart disease include smoking, poor diet, diabetes and hypertension. It’s long been recognised that maintaining low blood glucose, low-density-lipoprotein (LDL) cholesterol levels and blood pressure are all important for cardiovascular disease prevention, however advances over the past two decades have seen the attention shift to focusing on lowering chronic systemic inflammation as it is now understood to be a causal factor for the development of atherosclerosis2,3,4.

Atherosclerosis refers to the build-up of fats, cholesterol and other substances, collectively referred to as plaque, on the artery walls. This plaque restricts blood flow, by both narrowing and stiffening the artery. This increases the likelihood of your arteries becoming blocked and oxygen-rich blood being unable to reach your organs, thus resulting in heart attack, stroke or even death5.

The role of inflammation in heart attack and stroke

Exactly how inflammation plays a role in heart attack and stroke remains a topic of ongoing research, however it is believed that inflammation is thought to be the body’s response to atherosclerotic plaque6. 

This inflammatory response can be likened to if we were to get a splinter in our finger. Our body would launch an attack on the foreign object (the splinter) that would result in redness and swelling to kill the bacteria and rid the body of the intruder. Similarly, the body perceives atherosclerotic plaque as abnormal and foreign, therefore it tries to get rid of the plaque from the artery. However, under the wrong set of circumstances, the plaque may rupture, triggering a blood clot formation which could lead to heart attack or stroke.

Does what we eat effect the health of our heart?

Yes! A diet that is primarily plant-based and rich in fruits, vegetables, legumes, wholegrains and healthy fats – like those from extra virgin olive oil and avocado – with only moderate amounts of meat and highly refined and processed foods, is associated with a lower risk of heart disease.

What I have described here, is best known as a Mediterranean diet and it is a pattern of eating that is high in nutrients such as antioxidants and polyphenols which help to lower markers of inflammation in our body.

To learn more about the role of inflammation in different autoimmune, neurological and endocrine conditions, continue reading our series by student nutritionist Eleanor Good, How Inflammation Works: Autoimmune Conditions

To skip the series and instead learn more about a Mediterranean Diet and how to fight inflammation with food, read our article from Registered Dietitian, Andy de Santis, on the foods he recommends to combat inflammation.

The information provided in this article is intended for educational purposes only and is general advice. It should not, nor is it intended to be, relied on as a substitute for individual medical advice or care. If the contents of this, or any other of the blogs in this series raises any concerns or questions regarding your health, please consult a qualified healthcare practitioner.

How Inflammation Works: Skin Conditions

: Eleanor Good

There are a wide variety of inflammatory skin conditions that can be characterised as either acute (short-lasting) or chronic (long-lasting). These range from conditions such as acute contact dermatitis which causes the occasional rash, to more chronic diseases such as acne, rosacea, eczema and psoriasis. Acute skin conditions such as contact dermatitis will usually last


There are a wide variety of inflammatory skin conditions that can be characterised as either acute (short-lasting) or chronic (long-lasting). These range from conditions such as acute contact dermatitis which causes the occasional rash, to more chronic diseases such as acne, rosacea, eczema and psoriasis.

Acute skin conditions such as contact dermatitis will usually last anywhere from a couple of days up to two weeks and are usually the result of coming into contact with an undiagnosed allergen.

Inflammatory skin conditions can result in discomfort, frustration and embarrassment among sufferers. Read on to learn more about some common inflammatory skin conditions and nutrients that are beneficial for our overall skin health.  

The role of inflammation in common skin conditions

Rosacea is an inflammatory response that can cause blushing on the cheeks, chin, forehead and nose, swollen cheeks and nose, pustules, burning, rash and visible or enlarged capillaries1. Research supports the theory that the symptoms associated with this condition are a chronic response to an increased presence of a mite called Demodex folliculorum, – a microscopic arachnid that commonly inhabits the hair follicles on the skin of mammals2, particularly around the face, however usually results in no abnormal side effects when present in common levels.3,4

Eczema refers to a group of inflammatory skin conditions that result in a red, dry and easily irritated rash following contact with a particular trigger such as jewellery, perfume, plants or fabrics, that stimulate the response5.

Atopic Dermatitis falls under this group and refers specifically to the response as a result of an allergic reaction caused by a defect in skin barrier function and immune dysregulation when exposed to an environmental or infectious toxin6.

Psoriasis is an immune-mediated condition characterised by inflammatory thick, red, scaly, itchy and dry patches of skin to form over the surface of the body that can be triggered by stress, illness/infection or cold weather. During a flare, vasodilation allows for an influx of inflammatory factors and white blood cells and there is a significant increase in the production of keratinocytes resulting in patchy appearance on the skin which is actually keratinocytes that have aged prematurely and flake off the skin in silver scales. The systemic inflammatory processes involved in psoriasis are associated with the co-morbidities that often present with the condition and are also inflammatory in nature, including an increased risk of cardiovascular disease and stroke7.

Acne affects almost 80% of young adults, often persisting well into adulthood, and can result in scarring and hyperpigmentation. Inflammatory acne lesions occur when the pores of our skin become blocked with oil, dead skin, or bacteria. Each pore on your skin is the opening to a follicle, which is made up of a single hair and a sebaceous (oil) gland. Normally, the oil gland will release sebum (oil), which will travel up the hair, out of the pore, and onto your skin, thus helping to keep it soft and hydrated. However, in people with acne this normal lubrication process is impaired resulting in the oil being unable to escape the pore. This results in a clogged pore which forms a pimple.

The acne lesions themselves were once thought to be the only inflammatory related aspect of this skin condition, however emerging data has revealed that inflammation actually occurs at all stages of acne lesion development, meaning that acne can be classified as an inflammatory disease.

Does what we eat effect the health of our skin?

The health of our skin reflects many things, such as diet, genetics, sunlight, environmental and occupational exposure, medical conditions, medications, stress and certain lifestyle choices. Interestingly (and thankfully), nutrition has historically been one of the earliest and most important factors for improving skin health8.

When it comes to nutrition, a diet that is packed with essential nutrients, and provides sufficient energy, protein and essential fats appears to be at the foundation. Many nutrients have been shown to improve skin health, some of them include:

  • Omega 3 fats – considered crucial for healthy skin. Dry or flaky skin is often a sign of low omega-3 fat intake, while omega-3 fats might also help to reduce the incidence of skin cancers9.
  • Vitamin A – both dietary and topical vitamin A has been clinically shown to improve photoaged skin by increasing smoothness and decreasing fine wrinkles and hyperpigmentation10.
  • Vitamin C – vital for collagen synthesis and is found in both the upper and deeper layers of the skin. Its antioxidant activity helps with wound healing and can help protect against damage from UV light11.
  • Zinc – which might improve acne and dermatitis12.

Combination supplements that include a variety of ingredients, such as collagen (or collagen-supporting vegan nutrients), vitamin C, vitamin E, biotin, zinc, grape seed and rosehip extracts, silica and marine nutrients (i.e. kelp or marine algae) have also demonstrated benefits to skin hydration, wrinkles and other measures of skin health13,14,15,16.

Skin health is a reflection of internal health, so it’s important to ensure that you are consuming a high-quality, varied and wholesome diet that supports all body systems. Bridging the gaps in your diet with Good Green Vitality is one way to ensure you are getting the top up you need in one daily serve of many of these important skin health ingredients. Good Green Vitality also has the added benefit of nutrients that support gut health and your body’s natural detoxification pathways, that all play a critical part in your overall skin health.

To learn more about the role of inflammation in different heart, autoimmune, neurological and endocrine conditions, continue reading our series by student nutritionist Eleanor Good, How Inflammation Works: Heart Disease.

To skip the rest of this series and learn how to fight inflammation with food, read our article from Registered Dietitian, Andy de Santis, on the foods he recommends to combat inflammation.

The information provided in this article is intended for educational purposes only and is general advice. It should not, nor is it intended to be, relied on as a substitute for individual medical advice or care. If the contents of this, or any other of the blogs in this series raises any concerns or questions regarding your health, please consult a qualified healthcare practitioner.

When inflammation causes harm: a dietitian explains how inflammation can impact human health

: Andy De Santis

“All things are poison, and nothing is without poison; only the dose makes a thing not a poison.” This famous quote, popularised by Swiss physician Paracelsus in the 1500s, quite aptly captures the essence of the physiological phenomenon that is inflammation – a natural bodily response that is both a great defender, and potentially great


“All things are poison, and nothing is without poison; only the dose makes a thing not a poison.”

This famous quote, popularised by Swiss physician Paracelsus in the 1500s, quite aptly captures the essence of the physiological phenomenon that is inflammation – a natural bodily response that is both a great defender, and potentially great threat, to human health.

What is inflammation?

Traditionally characterised by the visible swelling, reddening and pain associated with injury or infection, inflammation comes in many different forms.

Think about a knee injury, or an infection in your toe, and the obviously visible inflammation that follows immediately after which is caused by cellular signalling initiated by your immune and vascular systems1.

Although unpleasant, this response is actually defensive in nature, meant to prevent further damage to the body and is a great example of proper cellular functioning and what we might consider acute inflammation.

Acute inflammation, which comes on quickly but tends to subside within hours, days or weeks, is what we might consider good or helpful.

This type of inflammation comes in different forms and often arises in the context of strenuous physical training or more obviously in the case of injury (e.g. an ankle sprain) where it protects the injured muscles from further damage.

But what happens when inflammation occurs in a more hidden fashion, going on for months or years without detection?

Often referred to as chronic inflammation, it is this phenomenon that interests me most as a dietitian and the one that we have to be wary of for its potential to harm our health.

Symptoms of chronic inflammation

Chronic inflammation, which is implicated in many human disease states, can be much harder to detect and generally involves symptoms arising on a cellular, rather than physical level.

Even so, common signs that you may be suffering from chronic inflammation include: 

  • chronic fatigue
  • body pain
  • digestive health concerns
  • unintended weight loss
  • unexplained physical or mental health issues
  • frequent infections

Note: Many serious conditions can result in these signs and symptoms. If you are experiencing any of these, consult with your doctor for proper diagnosis and treatment.

Since chronic inflammation is generally associated with more significant health issues, the symptoms and consequences that follow tend to pose a much greater risk to our health.

Atherosclerosis is a great example of this.

According to the World Health Organization (WHO), heart disease and stroke are the leading causes of global mortality2.  

Atherosclerosis, which manifests as plaque development in the arteries, is a major contributor to both of these conditions, and is often thought to occur as a result of a chronic inflammatory response4.

It is one of many conditions, including diabetes, inflammatory bowel disease (IBD), kidney disease and arthritis, that are considered to have a strong inflammatory component.

Chronic inflammation in atherosclerosis

In atherosclerosis, inflammation of the arteries is continuously triggered by a number of factors including high blood levels of certain types of low-density lipoprotein (LDL) cholesterol – also known as the “bad” form of cholesterol.

In this particular instance, LDL cholesterol contributes to inflammation in the walls of our arteries. When LDL cholesterol levels remain high for an extended period of time, so too does inflammation, resulting in negative health outcomes over time.

Interestingly, foods such as legumes and tree nuts are known to be effective at reducing blood levels of LDL cholesterol and thus fight back against the cause of inflammation7.

However, the role of diet in managing inflammation goes well beyond this example of atherosclerosis.

To learn more about the role of inflammation in different skin, heart, autoimmune, neuralogical and endocrine conditions, read our series by student nutritionist Eleanor Good, How Inflammation Works: Skin Conditions.

To skip the rest of the series and learn how to fight inflammation with food, read our article from Registered Dietitian, Andy de Santis, on the foods he recommends to combat inflammation.

What does ‘natural flavour’ really mean? We explain.

: Dr Cliff Harvey

What is a natural flavour? The definition of ‘natural’ for flavouring is a little vague. Generally, it refers to materials used to provide flavour to other foods or supplements that are obtained from plants or animals using processes normally used in the preparation of food. How are natural flavours produced? To be called ‘natural’, flavours


What is a natural flavour?

The definition of ‘natural’ for flavouring is a little vague. Generally, it refers to materials used to provide flavour to other foods or supplements that are obtained from plants or animals using processes normally used in the preparation of food.

How are natural flavours produced?

To be called ‘natural’, flavours must be produced from plants or animal products (i.e. from ‘nature’) using methods that are typically used to produce foods such as heating, roasting, fermenting or other enzyme-based processes. Even if a flavour is derived from a natural (or for example, organic) ingredient (such as organic vanilla) it must be listed as a natural flavour if it is extracted or processed and used in a way that flavours another food, rather than being integral to the food itself.

Regulations

What is the quality of the flavours that Nuzest use?

The flavours used at Nuzest are all-natural (derived from natural ingredients), and are extracted from the fruit or plant, such as vanilla bean, and concentrated into a liquid form and then sprayed into a carrier to be put into a powdered product. The carriers are either non-GMO rice or corn-based starch. The flavours are vegan, non-GMO, and free from all common allergens including all gluten-grains, crustaceans, eggs, fish, peanuts, soy, milk/dairy, and tree nuts.

How much flavour is used?

In Clean Lean Protein and other Nuzest products, there < 2g of total flavour and sweetener per serve. This means that in any given product, there is also only an incidental amount of starch added as part of the flavour complex. For example, in Clean Lean Protein (Vanilla), there is only 1g of total carbohydrate (and no sugar).  

Are there any health effects of the natural flavours in Clean Lean Protein?

The flavours are naturally derived and so offer no health effects distinct from the original foods (like vanilla, cocoa etc), besides, the amounts added are so small as to offer little to no effect on the body. The tiny amounts of carbohydrate similarly have no meaningful effect on insulin, blood sugar, or any other process in the body and are completely safe even for people with metabolic disorder and diabetes.

What about ‘thaumatin’? What is it…and is it safe?

Thaumatins are sweet-tasting proteins from the West African Katemfe fruit (Thaumatococcus daniellii Bennett). They are used as a naturally-derived sweetener and flavour modifier.

No adverse effects have been observed from thaumatin in the animal and human studies of thaumatin, including no allergic sensitisation, and no negative effects, mutagenic potential, or teratogenic effects even at high doses (up to 2000 mg per kg of bodyweight).1

The European Safety Authority in its report Scientific Opinion on the Safety and Efficacy of thaumatin for all animal species states that usual doses of thaumatin protein are safe for all animal species “with a considerable margin of safety” and that because thaumatins are highly digestible proteins “there are no concerns for consumer safety.”2

I notice some Nuzest products also use Stevia, is that also safe?

Stevia is the name for the sweet-tasting shrub Stevia rebaudiana, originally native to Paraguay and Brazil in South America. This plant has been used as a food and medicine for more than 1,500 years by the Guaraní people and more widely for the last several hundred years in both Brazil and Paraguay. Interestingly, there have been no adverse effects recorded over these many hundreds of years of use by Paraguayans.3 The sweet-tasting stevia compounds are completely metabolised and don’t accumulate in the body, and they are not teratogenic, mutagenic or carcinogenic and cause no acute and subacute toxicity.3,4,5,6,7  Reviews of the research show that even at extremely high doses stevia “does not pose a risk of genetic damage following human consumption”.7

Read our full review on stevia here

The benefits of plant extracts and why we choose to use them in our products

: Stephanie Sarulidis

Not all natural healthcare products are created equal, and when it comes to the inclusion of plants and herbs, much comes down to how the naturally-sourced and active ingredients are produced and mixed. This is why we choose to use plant extracts in Good Green Vitality and Kids Good Stuff. Why use plant extracts? The


Not all natural healthcare products are created equal, and when it comes to the inclusion of plants and herbs, much comes down to how the naturally-sourced and active ingredients are produced and mixed. This is why we choose to use plant extracts in Good Green Vitality and Kids Good Stuff.

Why use plant extracts?

The medicinal properties of plants are now more recognised than ever because of both scientific and anecdotal evidence of their many health benefits. Phytochemicals are natural compounds found in plants such as herbs, vegetables and fruits that work with nutrients and fibres to support health-promoting functions and activities in the body.

The extraction process separates the bioactive compounds, such as resveratrol from Japanese knotweed, from the rest of the plant structure, leaving a highly concentrated version of the plant composed primarily of the therapeutic constituents.

How do you make plant extracts?

In order to make plant extracts, the herb is first broken-down using temperature, pressure and/or a variety of solvents. Then, inactive components such as water and cellulose are discarded. The active components are reassembled in approximately the same ratios as the original whole plant but typically in much higher concentrations. This leaves a highly potent version of the plant that elicits greater effects than the equivalent weight of the plant in its original, natural form.

What is a plant extract ratio?

The strength of herbal extracts are expressed as a ratio of dry plant material to final extract quantity. In pharmacy, this is otherwise known as the drug extract ratio (DER). Extract ratios are expressed in the following format:

X:Y

X = weight of dry plant material

Y = volume or weight of final extract (depending on whether the extract is liquid, or dry/solid)

Essentially, this means that the activity of the dry plant material (X) is found in the equivalent quantity of the extract (Y). The higher the X value, the more concentrated the extract. For example, if the plant extract ratio of aloe vera is 200:1, this means that every 1mg of aloe vera plant extract, is equivalent in strength to 200mg of aloe vera dry plant. That is a lot of health packed into just 1mg of extract!

What are the benefits of using plant extracts?

Other benefits of using extracts include extended shelf life, since they are less vulnerable to degradation, and consistency; the percentage of the active ingredient is standardised to provide the same high-quality extract ratio every time.

The concentration of the active ingredient provides increased efficacy (resultant health benefits) from a smaller input of the ingredient. This allows us the capacity to include additional, and higher levels of, nutrients and plant extracts in our products which then work in synergy to provide a wider range of, and more effective, benefits supporting whole body health.

When it comes to plant extracts, less really is more.

Which plant extracts are used in Nuzest products?

As you can see, there is a lot of benefit to using plant extracts. Listed below are all of the plant extracts you will find in our Good Green Vitality and Kids Good Stuff multinutrient formulas:

Good Green Vitality:

  • Acerola (4:1)
  • Aloe vera (200:1)
  • Ashwagandha (5:1)
  • Astragalus (4:1)
  • Bilberry (100:1)
  • Blackcurrant (200:1)
  • Cacao bean polyphenols (extract of Cacao beans)
  • Dandelion (4:1)
  • Globe artichoke (15:1)
  • Goji berry (4:1)
  • Gotu kola (10:1)
  • Grape seed (120:1)
  • Green tea (10:1)
  • Hawthorn (10:1)
  • Kelp (5:1)
  • Milk thistle (70:1)
  • Panax ginseng (10:1)
  • Resveratrol (extract of Japanese knotweed)
  • Rhodiola (15:1)
  • Rosehip (4:1)
  • Rosemary (10:1)
  • Turmeric (4:1)

Kids Good Stuff:

  • Acerola (4:1)
  • Bilberry (100:1)
  • Blackcurrant (200:1)
  • Brahmi (20:1)
  • Dandelion (4:1)
  • Goji berry (4:1)
  • Grape seed (120:1)
  • Kelp (5:1)

Plant extracts are just one component that makes our formulas so effective. To learn more about the benefits our products, visit our product page, or click on your region to start shopping.

Multiple Sclerosis and Pregnancy: an interview with Nuzest co-founder Monique Bolland

: Monique Bolland

I was diagnosed with Multiple Sclerosis (MS) when I was in my early 20s and pregnancy was the last thing on my mind. As I neared 30 my neurologist started to question whether I saw children in my future because if I did, as far as my health was concerned, the earlier I had them


I was diagnosed with Multiple Sclerosis (MS) when I was in my early 20s and pregnancy was the last thing on my mind. As I neared 30 my neurologist started to question whether I saw children in my future because if I did, as far as my health was concerned, the earlier I had them the better.

MS is an autoimmune disease of the brain and central nervous system. Three in four patients are women. No one knows yet what causes the disease however it is widely accepted that physical, emotional, or hormonal stress on the body can trigger relapse.

What were your concerns about being pregnant with MS?

I think the two big questions going through the mind of any pregnant woman with MS are: ‘Will my baby be healthy?’ and ‘Will I be healthy enough to take care of him/her?’.

Pregnancy is arguably the biggest hormonal upheaval a women’s body can go through. While women with MS often experience a period of remission during pregnancy, there is an increased chance of relapse within six months of giving birth.

Then you must consider the genetic component of the disease. Though the disease itself is not considered hereditary, scientists have found that the genetic predisposition to developing MS can be inherited from parents.

Mental health is another concern that’s not spoken about as much. People with MS are statistically more likely to suffer from depression, leaving us at high risk of developing post-natal depression as well.

Some or all, of these concerns may be present when women with MS choose to have children.

Is there anything that can be done to mitigate the risk of anything going wrong?

There is a lot of research going into finding out the cause and a cure for MS. Some of the most promising involves stem cell treatment so we chose to have umbilical cord stem cells frozen at birth. Hopefully we never need to take them off ice but it’s reassuring to know they’re there just in case.

With my doctor’s approval and enough studies proving it safe, I decided to continue with my monthly medication throughout pregnancy and breastfeeding. My risk of relapsing if I stopped was high and the usual treatment of steroids to contain the flare up is not an option during pregnancy.  I weighed up my options and decided that staying on course was the safest option for both me and the baby.

What were your biggest challenges?

I was incredibly lucky with my pregnancy. Besides terrible morning sickness in the first trimester, my body handled it surprisingly well.

The biggest challenge was the fatigue – a common side effect of both MS and pregnancy – which when compounded made it difficult to drag myself up the road to work some mornings (literally, my husband had to half drag/half carry me sometimes).

What habits or practices did you stick to without fail (including nutrition)?

I knew the risk of the stress I was putting on my body so took care to stay fit, healthy and rested.

I eat a predominantly plant-based diet, so I made sure to take my Nuzest Clean Lean Protein every day as adequate protein during pregnancy is so important. I also took our Good Green Stuff (now Good Green Vitality), though we recommend speaking with your own healthcare practitioner before taking any supplements as high levels of certain vitamins are contraindicated during pregnancy.

I tried to meditate every day and kept my body moving with yoga and Pilates right up until the last couple of weeks when it just became too uncomfortable to move.

How is life with baby?

My baby is nearly 10 months old now and growing up so fast! Every week gets easier but looking back sometimes I do not know how I made it through the first six months of sleep deprivation, stress and physical exhaustion without my MS rearing its ugly head.

It’s still hard on the days that I have my medication when all I want to do is lie down, and all she wants is for me to pick her up and play; but she’s a good baby and a lot of fun to be around so I don’t mind.

Any advice you would offer others in a similar situation?

I think that the more you can get your body in shape before you fall pregnant, the better. I’m not talking about losing weight, but about getting fit, strong and healthy. Pregnancy is hard on anyone’s body, but if you have any sort of chronic, inflammatory health condition, it’s going to be that little bit harder, so do what you can to prepare. Clean up your diet and supplement to fill any gaps, because you’re literally building a baby with what you put into your body.

What we learnt during isolation

: Stephanie Sarulidis

Isolation has been both an unusual and interesting experience for everyone. What feels like an eternity, has only been a few short months of confinement to the perimeters of our dwellings. Unless you have been one of the heroes at the forefront of the pandemic, outings have been limited to essential activities such as buying


Isolation has been both an unusual and interesting experience for everyone. What feels like an eternity, has only been a few short months of confinement to the perimeters of our dwellings. Unless you have been one of the heroes at the forefront of the pandemic, outings have been limited to essential activities such as buying food or exercising, and as a result, we have learnt a lot.

Through the various phases of iso-acceptance (disbelief, excitement, loneliness, baking and balance) we were thrust into strange new restrictions on freedoms we all took for granted.

We learned to live, work and coexist surrounded only by ourselves, our family or housemates, have had our businesses stretched into unchartered territories, and have had an unparalleled amount of time to reflect on ourselves, society and life.

We asked Nuzest employees around the world for some of the top things they learnt during their time in isolation.

The result? A lot of shared experiences (both good and bad) and an appreciation for delicious home cooking.

The good…

  • Humans have an amazing ability to adapt
    Our whole lives were shifted overnight, yet we managed to find the good through all the devastation and have found ways to thrive despite it all.
  • How lucky we are to be supported by front line workers
    From medical staff to grocery store clerks, we are so fortunate to have such committed members of society who have worked over time and at the fore front of the pandemic to support the greater good.
  • Happiness can be found in the simplest things
    We don’t need fancy meals or an abundance of clothes to be happy.
  • Life is best served slow
    We all put far too much pressure on ourselves and can benefit from the slower pace we have learnt to live.
  • The beauty of having more time in the kitchen
    How fantastic it has been being able to experiment with new recipes and new ingredients! More on this below.
  • More energy for work, exercise and hobbies
    With less time commuting and rushing around, we have found hours of extra time in our days for starting work refreshed, making time for exercise and reviving old passions and hobbies.
    In fact, isolation has done a lot more for our health than we could have ever imagined.
  • Scheduling is important for work-life balance
    It took a bit of time to figure it out, but making a schedule and sticking to it is imperative for work-life balance.
  • Routine is important
    Living your entire life from home can be tough on your mental health. Structuring a good routine for sleep, exercise, diet, nutrition and pleasure is important to ensure you are making enough time for all the things that make you feel good.
  • We know more now than we ever have before
    About ourselves, our partners, our families, our friends. We have had a lot of meaningful time alone and have learnt new aspects about all facets of life with those who live with us. Some of us have a newfound respect for our partners, and how hard they work (while others have a newfound respect for their partner’s co-workers who have to put up with them!).
  • Learning how to wash our hands properly
    It’s a basic life skill, but one that is imperative to reducing the spread of many infections. Coronavirus has prompted us all to look after our immune health a little more and be diligent with hygiene practices such as regular hand washing and keeping our hands away from our face!
  • Distance has given us more time for friends and family
    Despite being further apart, isolation has allowed us more time to catch up with friends and family. We have found new ways of making meaningful connections whether this be via a text, phone call or video message.
  • We wouldn’t be anywhere without technology
    A lot of what we have achieved during this time (working from home, staying connected, keeping informed, keeping on top of our fitness) has only been possible due to the amazing state of technology.
  • Our pets have loved isolation
    Our pets have LOVED isolation and to be honest, we have loved having them around more too (we haven’t had quite the same response for children).
  • We may never have this opportunity again
    A global pandemic is possibly (hopefully) a once in a lifetime occurrence, so make the most of the things you have learnt and enjoyed (as a small silver lining of what has been tough for so many). Do your best to take the positive practices and insights learnt during this time with you as we return to normal life.

The bad…

  • We were not ready for a global pandemic
    But hopefully we have learnt a few things to help prepare us better for next time.
  • We underappreciate key role players in our society
    The people that got us through this pandemic, medical staff, front line workers, supermarket staff, delivery services, aren’t always the ones valued most in society, but they definitely should be!
  • It took a global pandemic for us to slow down
    It is unfortunate that it took a global pandemic for us to all slow down and breathe, but stepping away from the hustle and bustle of everyday life has been beneficial to the mental and physical health of so many people, and thus is a silver lining we can take away.
  • The fragility of our economies and our jobs
    It has been a really tough time for economies around the world. Many people have lost their jobs and there is a lot of uncertainty surrounding the future.
  • Working from home can be hard
    It is challenging to get into a good rhythm of work/life balance when you exist entirely from one place. Working from home with kids can be extremely hard (and teachers deserve to earn $1bn a year!).
  • Burnout at home is real
    Working more because you can, doesn’t necessarily mean you should. It’s too easy to sign-on early, sign-off late, and check your emails when your phone/computer is “just over there” all days of the week. Isolation taught us that we could probably work 60+ hour weeks on our jobs and still not be done. But it’s not sustainable and burnout at home is just as real.
  • There is no supplement that will prevent you from catching COVID-19
    Despite all the sales pitches out there and your wish that there was a prevention method to access right now, there isn’t. The only thing that will protect us from contracting COVID-19 is a vaccine, which researchers are working tirelessly to develop. What you can do though is follow government guidelines to minimise the risk and reduce the spread of the disease and look after your health by supporting your immune system holistically.
  • We’ll all probably have a bit of germaphobia for a while
    With regards to touching shared surfaces or shaking hands – but this is probably necessary for a while yet to ensure we don’t have another spike in infections.

The delicious…

For many of us, isolation allowed us to rediscover our love for home cooking. Some enjoyed baking sweet treats, while others learned how to make sourdough from scratch (which Google trends can confirm was a global phenomenon).

We also had fun experimenting with new recipes using Nuzest products…which we can confirm was a global trend by the massive spike in delicious recipe tags we saw on Instagram!

Our favourite recipes, which we’ve created with a healthy twist, include:

Just as it seems we were all getting used to our new way of life, finding peace and balance, our societies are finally entering the beginning stages of their shift to a new normality. A lot has changed during isolation and as strange as it sounds, a lot of what we learnt has made us healthier.

Life After Professional Sport – an interview with retired Olympian Martin Reader

: Rachel Hawkins

Prior to the global pandemic closing office spaces across Australia, Nuzest HQ were fortunate enough to have had 2012 London Olympian, Martin Reader, attend our office to present a keynote speech on mastering personal performance. We were so inspired by his story of hardship, struggle, challenge and success throughout his career as an athlete, that


Prior to the global pandemic closing office spaces across Australia, Nuzest HQ were fortunate enough to have had 2012 London Olympian, Martin Reader, attend our office to present a keynote speech on mastering personal performance. We were so inspired by his story of hardship, struggle, challenge and success throughout his career as an athlete, that we asked if he would come onto our blog to talk about his experiences transitioning out of professional sport.

Martin had an incredibly successful career as a professional volleyball player, representing Canada in Beach Volleyball at the 2012 London Olympics. Martin announced his retirement from professional sport shortly after the 2012 Olympic games and moved to Sydney, Australia – a place he now calls home. Today, Martin works as the Sport Operation Manager at Volleyball NSW, coaches volleyball at Sydney Grammar School, is a performance and cultures consultant around Sydney and acts as a mentor for athletes around the world through his @OFFBALLathlete platform which provides personal and professional development opportunities for athletes in mind, body and life. Should you wish to learn more about Martin, you can find him on his personal Instagram @martinjreader.

How did you come about your decision to retire from professional sport? 

It was not my intention to retire as early as I did, however, after an incredibly challenging and cutthroat experience qualifying for the 2012 Olympics in London, I realized my life dream of becoming an Olympian was complete. I still had some great years ahead of me, but I felt a calling to take my effort, focus, passion and work ethic into building a life outside of sport. 

How would you describe your transition out of professional sport?

It was really hard to take the leap of faith and transition myself beyond sport. It took me 4 months to decide fully but I am happy to say it happened on my own terms. I left after my greatest season and a lifetime achievement, so I had a lot of personal momentum and had the confidence to apply myself in “real life”. The biggest challenge was learning how to actually work in a non-professional sporting world. Effort, intensity and enduring pain were my currencies as an athlete, but it took me a while to realise strengths that brought immediate value in a working capacity. Second to that I had a lot of ideas but not a lot of expertise on how to execute them. Thank goodness I wasn’t afraid of a good challenge because it took some time for me to find my niche in health and fitness. Developing and leading a culture similar to a competitive team environment was key to my transition and once that was thriving, I felt right at home. 

Olympic Games 2012, Beach Volleyball, Preliminary Round 28.07.12, Horse Guards Parade, London Foto © Conny Kurth / www.kurth-media.de

What impact did your transition out of professional sport have on your mental and emotional health?

I was always very conscious of being more than my identity and achievements within sport. I always had other pursuits and interests outside of the court and was connected to a purpose greater than myself, so I didn’t have a crisis or a period where I was lost. That said, what I valued and had valued for a decade plus as an elite sportsman wasn’t necessarily what other people valued. It took some time to ease my regimented life of sport specific training and competing, but physical fitness and healthy eating remained my anchors. I am so grateful to have had such loving and supportive parents who were there for me unconditionally, that was a huge help. 

Have your attitudes and behaviours towards health changed since transitioning out of professional sport?

They have absolutely changed! I went from the pinnacle of performance to becoming a fitness business owner and trainer to now coaching people in more mental performance and stress reduction. I always thought the harder you went the better you would be but over time I have naturally moved more towards more functional training, breath-work, ice baths, recovery practices and playful outdoor activities. I have gone from the idea that performance is about pushing yourself to the outer limits at all costs (health, injury, balance) and have evolved my philosophy to believe that health and the balance of mind and body actually live at the centre of personal performance. 

How do you like to stay healthy?

I live a very free life when it comes to being healthy. My fiancée and I eat a diet rich in vegetables, greens, whole foods and we do our best to source free range or pasture raised meats from local butchers. We go for morning beach walks almost every day, do yoga together (my partner @juliahamer is a yoga teacher at Virgin Active), workout together and simply do our best to be active. More specifically, as an individual, I mentor and train with a young talented athlete, so he keeps me motivated as I get to share my strength and conditioning knowledge and challenge him to be better by challenging myself. We train 2 or 3 days a week focusing on mobility, athletic body building, core strength, hill sprints and sport simulated conditioning. Lastly and most importantly, my breath practice lies at the foundation of my health. I have learnt to better manage my relationship with stress, become more present in my life and simply live with more gratitude on a daily basis by being more connected to myself, my partner and my purpose. 

Martin Reader from Canada

What advice would you give to someone transitioning out of professional sport?

You have been conditioned to work hard for something your whole life. Embrace that skill (because it is) but move into the space of working smarter not harder (which is likely where you will default). Secondly, what you learned competing and pushing yourself to the limit is a competitive advantage in every other field. You may think you are entering “real life” behind other people who went right into school or the work force but your experience pushing at the tip of the spear of sport is actually something businesses and leaders are seeking. Believe that what you have gone through has equipped you with self-awareness and leadership skills other people haven’t harnessed, so use that to your advantage.

Performance in any capacity comes down to stress management under pressure and you know how to do that better than most. Be humble enough to start from the beginning but be confident enough to know that your work ethic, sportsmanship and ability to contribute to a team will get you noticed and into rooms other people would kill for. But know that getting into the room means nothing, it is then on you to prove yourself and show your value. Take it for what it is worth – your time as an elite athlete is a competitive advantage but it is up to you to learn how to move past your career in sport while bringing your hard-earned lessons with you on your new journey. 

Interested in learning how to fuel your performance? Check out our interview with Sports Dietitian Jonathan Steedman.