Ep 80. Steph Lowe, The Natural Nutritionist: What's Real Food. Where to Begin + Book Giveaway!

"I'm all for someone having a goal around performance or fat loss or whatever it might be that they come to see me for in the first place, but we have nothing without quality of life. There's no point being old if you're very unwell and on a whole suite of medications, at least in my opinion. 
That's not my idea of quality of life."

- Steph Lowe, Ep80. The Monica Kade podcast


In Episode 80 of The Monica Kade podcast I got to chat to the founder of The Natural Nutritionist, Steph Lowe. Steph started the The Natural Nutritionist as a way of celebrating the importance of real food—and she’s done an incredible job so far. And, if you didn’t know, aside from being a sports nutritionist, she’s a triathlete and author of The Real Food Athlete and most recently Low Carb, Healthy Fat Nutrition—today’s book giveaway.

What I love about Steph is her no-nonsense approach to food. I love how knowledgable she is on her industry and how she talks about health and nutrition in an easy to digest way. 

I think if we weren’t at the mercy of Melbourne’s blackout cutting Steph’s power short, we probably could’ve chat until sundown on all things health and lifestyle. 

She’s got an insane passion for spreading a positive message about real food and the incredible affect it has on performance—which is actually how I discovered her myself—and I have no doubt your ears will prick up the moment you hear our conversation. 

>>>Take a listen above and be sure to leave a review on iTunes sharing what you loved<<<


Insights into Steph Lowe: An Intro to Real Food & Where to Begin + Book Giveaway!

Learn About:

- When did she first realise her love for health and wellness?
- How her own health battle supported her to make a change?
- Some truths about gluten
- How the Australian Dietetics Association has skewed what type of food we should be eating
- What does the ‘real food’ pyramid look like?
- How you can shift from the SAD diet (Standard Australian Diet) to LCHF (low carb, high fat)
- Signs or symptoms that you have poor blood sugar control
- Does eating low carb and healthy fat nutrition affect our mental health and mindset?
- Why what’s happening in your gut matters
- Leaky gut equals leaky brain
- Steph’s thoughts around medications and prescription pills
- Intuitive eating and how you can foster it

We get personal with our signature questions:

- Sunset or sunrise? Why?
- If you could attempt another carer what would it be?












Enter the Book Giveaway!

Steph has been kind enough to giveaway a copy of Low Carb, Healthy Fat Nutrition (Valued $39.99)

1. All you have to do is open the podcast app on your smartphone. Find the Monica Kade Podcast and leave a review on iTunes telling us what was the biggest take away for you from our conversation.
2. Then send a screenshot to podcast[@]monicakade.com so we can contact you if you win.

The giveaway will be drawn on March 6th, 2019 AEST 7pm  





Monica Kade:00:02   You're listening to the Monica Kade podcast, an interview series featuring conversations that bring out your best a chat to thought leaders, creative minds, athletes and entrepreneurs doing what they love by challenging the status quo. The intention for these podcasts is to have conversations that bring out your best. You can find the show notes on my website, MonicaKade.com and follow me on instagram and facebook [wwww.instagram.com/monicakade www.facebook.com/themonicakade] And if you enjoy this episode, please leave a review on itunes. You'll be helping me achieve my mission to impact 200,000 lives in 2019 for now, let's dive into the show.

Monica Kade:00:46   Welcome to Episode 80 of the Monica podcast, joining us today's Steph Lowe, a sports nutritionist triathlete, founder of the natural nutritionist, a hub for celebrating the importance of real food. And she's also an author of the real food athlete and her most recent book, low carb, healthy fat nutrition. She's got a passion for spreading a positive message about real food and the incredible effect it has on performance. So let's dive into the conversation now. Hi Steph. Thanks for joining me.

Steph Lowe:01:16   Hello. Thank you for having me. It's a pleasure.

Monica Kade:01:19   So I thought for our listeners who might not yet be familiar with you and your work and your journey, I was wondering if you could maybe tell us how you started. When did your love for health and wellness begin?

Steph Lowe:01:32   Absolutely. It's quite a long story. So I'll try and do it justice to me. Um, you know, the key details, but you know, the memories that it takes me back to developing an interest in health as a teenager. Um, anyone that's about my age. Um, so I'm an eighties bob or remember the magazines, girlfriend and Dolly, my sister and I used to collect them and cut out every single article that was about food and exercise and you know, looking good and all the things that you know, can tend to start to consume you as a teenager. And we had these massive scrapbooks information and I don't actually remember the moment that it became, um, I guess obsessive, but I guess, you know, in hindsight it was probably a bit of a slow burn that led to this, you know, this interest that quickly became something to actually consumed me.

Steph Lowe:02:33   You know, I was a little bit overweight in early high school and while all my friends were dating boys and you know, starting to wear makeup, I just felt like the ugly duckling. So I really actually turned to food as a way to change that change how I was feeling about myself and I guess get control over my life as a I then developed, you know, what I can now see was an extremely disordered relationship with food. Back then, what was vogue was calorie restriction, low fat eating so of course, I still to this day know the calorie counts to nearly every food and I went on quite a significant weight loss journey. I lost about 20 kilos, which you know, at my size was definitely noticeable and I was really on a bit of a quest to define happiness, which I thought was wrapped up with that number on the scales and being skinny.

Steph Lowe:03:32   Unfortunately, when I got to 49 kilos, I had a pretty big epiphany that I certainly wasn't happy and I had created quite a bit of damage. I'd lost my menstrual cycle. My hair had stopped growing and I was depressed. You know, it's easy for me to see now why, when we know how much our brain thrives on fat. And I had cut out every single fat possible. You know living off low fat products that and swamping to the fat free salad dressings that we're so vogue back then, you know, but it wasn't that educated to understand what I was actually doing to my body and my hormones and my mental health. I will not a bit of a journey to try and figure out how I could find happiness. I didn't want it to fall down that conventional route of taking antidepressants, which I was absolutely offered after one visit to a doctor.

Steph Lowe:04:25   But I dived into like psychology and cognitive behavioral therapy. Life coaches, like everything you can imagine. But what actually to me was the biggest catalyst was moving to a real food template. I met someone who challenged me to go gluten free. This is like 13 or 14 years ago when I didn't even know what gluten was, but he believed it would really help my mind. And My, um, my, my sadness, I was pretty desperate at the time so I did it as a personal challenge to try and cut out gluten. But you know, the results for me were night and day. That was the catalyst that led me to understand the importance of real food and starting to look at nutrient density, not the calorie count of certain foods. And it, you know, it was so life changing for me, but I just had to be able to develop a career out of it. So I went back to uni to study nutrition at a tertiary level, um, and started my company so I could teach others what I had experienced firsthand.

Monica Kade:05:30   There are so many similarities in your journey in my own as well. It's not, you know exactly the same, but I can totally relate. I did want to know though, was your family, I guess, you know, you were going to find you, you were speaking to a practitioner that was saying like gluten wasn't good for you, was family supportive of this? What kind of way, way of eating did you have within your household at that time? 

Steph Lowe:05:54   Yeah, that's a good question. I'd actually already moved away from home by the, I had that conversation. So the main part of the journey was happening in Townsville, in North Queensland. And a mum was very concerned and she'd taken me to a dietitian and she, you know, she definitely done all, she could to try and I guess try and intervene, but I had packed up and left town full hoping, hoping that my problems wouldn't follow me, but my sadness wouldn't follow me. But of course it came with me. So I was at the time, you know, like living in more of a share arrangement... So I guess I could do whatever I want. And he wasn't a practitioner. He was someone that I just met along the way. So I guess I was in a position to try anything. Yeah. Like I said, I was pretty desperate, so even back then when for you didn't really exist and certainly couldn't order it easily off a cafe menu. Yeah, I just, I gave it my best shot.

Monica Kade:06:45   That's so cool that you discovered that at that point in time and especially at that point in time in our, I guess, health society and health culture. I'm curious to know your perspective since we are talking about gluten, I know that there are some people that consider this as a fashionable type thing. Obviously there are people who have celiac disease and people who are intolerant to gluten. What is your perspective when people say that that gluten free is not, it's not a real thing. Yeah, we get the school the time. I know because I know lots of people, they'll say to me, oh, but I can eat x, y and zed or I can eat this particular grain and I feel totally fine and I kind of, unless I'm asked, I tend not to, you know, share my insights because you know, someone that doesn't believe that, you know, that can be quite confrontational. So what's your perspective on this?

Steph Lowe:07:43   Yeah, for sure. So if I'm working with a client, I didn't have to say gluten free. What we're talking about is focusing on the most nutrient dense foods that have a very low degree of human interference. And if we look at where we find gluten, well you know the the top level products are all refined carbohydrates, so breads, cereals, pastas, muesli bars. Of course we find that in soy sauce vegemite, beers and the list goes on with how much wheat is used as a cheap commodity and filler. But these aren't things that are going to help us thrive and improve our health today and look after our longevity, which is ultimately the goal. I would hope now clients are coming to see me because I know I'm a real food nutritionist now. That's quite, you know, it's almost a bit of an irony because why wouldn't a nutritionist be real food?

Steph Lowe:08:32   But unfortunately, as a side note with the way the system works in the western countries like Australia, most of the people giving you any advice around food are dietitians who are governed by the dietetics association of Australia, who up until this year have been sponsored by Kellogg's, Nestle and big food. Then naturally our guidelines have unfortunately always been a little bit skewed, skewed towards profit, away from the actual focus on improving our health as a society and we only need to look outside to see the huge epidemic in obesity and inflammatory or disorders and chronic diseases that could have been avoided if the food pyramid had never been developed on such a large scale. Now if we focus on real food, then we are significantly reducing our intake of those refined carbohydrates and processed food that I mentioned. So really if we are eating real food, we are 99% if not 100% gluten free, then we're not focusing on what we're removing. We're focusing on what we are eating. So on abundance of vegetables, quality protein, healthy fats from both our omega threes and saturated fats, you know, small amounts of whole food, carbohydrates from fruit or starchy veggies. Now I'm not saying that grains in general don't suit everybody but we really have to look at where we're getting the most nutrients from and that isn't found in those gluten foods.

Monica Kade:09:59   Yeah, I couldn't agree more. And so then let's talk a little bit about the SAD diet. So for those people listening that aren't familiar with that, that's the Standard Australian Diet. Now you touched on how dieticians have previously been paid to kind of say certain things and the laws even, I remember I started doing a nutrition degree and I felt so frustrated because they weren't really looking at a holistic approach like you are looking at the real food. It was just like this traditional way of eating that we've all had and it's kind of been ingrained in many people's minds. So, so people that have been living in a particular way for x amount of time and they still may think for example like low fat diet is the way to go. What? How do you, you really work with them to shift that mindset and then as well as their ways eating?

Steph Lowe:10:54   Yeah, it's a really great question because if someone's been following low fat or relying on refined carbohydrates for the bulk of their lives, there is going to be a number of things that have to happen. Like firstly, the education for me is the focus because especially when we look at fat, you know the standard Australian diet is very low fat. You know, we can all visualize that pyramid where that tiny triangle at the top has a little bit of olive oil and avocado and we're told to avoid everything else. You know, it's lean meats, we're cutting out butter. You know that there's lots of foods that have been demonized, like the coconut products that seem to be seen to be vilified every month on facebook at the moment. But I really am passionate about the education and understanding where we went wrong. You know, especially when it comes to saturated fats.

Steph Lowe:11:43   There's an abundance of research that has been, I guess, released in more recent years, so since about 2010 or 2011 but there's still so much old research that's continuing to have the conversation around saturated fat and heart disease or saturated fats and cholesterol. And this is where that fear continues when someone's being told to reintroduce these foods. So we've got up, I think, empower ourselves with knowledge and be able to look at some of the research with a different view rather than just being caught up in the brainwashing of the path like the last five decades. Now it's not an overnight process because there will be foods that people are absolutely afraid of or they think that's, that will make them fat. But the mantra that we like to use is that fat will help you burn fat and that's what it does to your metabolism, yet it keeps your insulin low, which is essential because insulin is not only inflammatory, but it's a huge cause of our blood sugar rollercoaster cravings, three-thirty-itis and our inability to shift body fat. So we want to eat those healthy fats to move away from the refined carbohydrates and the high insulin that comes with that. So I like to teach people that too, pretty top level from a physiology point of view, but to help them understand what they've been experiencing because everybody that's low fat is starving, like they're literally snacking every two hours they falling into the chocolate or lolly or caffeine trap at three thirty, the vicious cycle continues and it's horrendous. Like I've been there. I'm sure you've been there as well.

Monica Kade:13:22   Yeah, absolutely. And it's interesting, I guess as I mentioned at the very beginning of the way I found out about your work was I was doing a lot of training and I think I had just started doing a Keto diet and I was looking at how to maximize my performance, you know, while eating in that particular way. And when I found your podcast, I was like, oh my God, this girl's in my head. Like I was just eating up everything you were saying. And it was interesting because I was able to have that perspective of what it felt like to feel like I needed to eat every two to three hours and then I was constantly hungry and, and as well that three-thirty, that 3 o'clock crash that most people that don't necessarily, uh, a higher fat diet experience and to also then now live and have the experience of, I don't have that crash at all and I feel vibrant and healthy, but, so that was my experience with it for our listeners, if they're thinking, oh, okay, that sounds kind of good. I would like to not have that three-thirty crash type thing happening. What are the symptoms that they can look at within themselves now to recognize that maybe their diet isn't supporting them?

Steph Lowe:14:40   Yeah, well I think it is acknowledging that the, those symptoms like the blood sugar rollercoaster, the cravings and the three-thirty-itis are not normal. But just because you've always experienced doesn't that it's something that is like normal. So firstly, it's acknowledging that you've got poor blood sugar control is that's your experience and that's not happening by itself. There's a cause of that. Yeah, So we look at the previous meal choices and we change that to improve the blood sugar control and get rid all of those cravings and poor choices and overeating as a result. So our two satiety macronutrients are protein and fats. So somebody who's got that blood sugar roller coaster who's crashing and craving naturally the aiding not enough protein and not enough that. So that's what we need to change. And I know it sounds Cliche, breakfast is the most important meal of the day.

Steph Lowe:15:36   It doesn't need to be in that seven or eight o'clock. But the first meal that you eat is going to have the greatest influence on your blood sugar control. For those that are familiar with intermittent fasting, they know I'm a big fan of it, I think you can eat breakfast at 12 or two and that's a whole other conversation should we can get to be like, but that's first choice needs to be away from their Standard Australian recommendations of cereals and milk or toast or fruit salad and anything that is basically a carbohydrate and not a protein or a fat. So you know, the big thing is vegetables for breakfast, which for someone who's new to this space can definitely be like what the hell? How does that happen? But simple things like smoothies where you throw in a handful of spinach or some frozen zucchini frittatas that you've made for the week ahead on the weekend.

Steph Lowe:16:26   Of course we can go cooked breakfast omlette's, hashes the list goes on. But I, I do believe that vegetables and breakfast combining with some protein like eggs or you know, a beautiful plant based protein powder or nuts and seeds in a smoothie. And then of course our healthy fats. So where can we get not seeds, avocado, you know, free range eggs. Beautiful coconut oils or coconut yogurt and you, the that will be the first thing that you experience is that you won't actually need to eat in two hours and you'll feel completely different at three-thirty and most of my clients, you know they might have a goal that's performance or weight loss or you know, controlling inflammation that are fairly like medium to long-term goals. What they come back in and their second appointment and tell me is how much satiety they have for the first time in their lives and how much control they have over their food choices and their appetite, which is absolutely night and day to their previous experience.

Monica Kade:17:26   We'll be back to the conversation in just a moment. This is just a quick note to let you know that Steph has been kind enough to do a giveaway of her latest book, low carb, healthy fat nutrition or you have to do is head over to Monica Kade podcast on iTunes and leave a review telling us what your highlight from our conversation is. So make sure you're listening and let us know what's your real big Aha. So you can be in the draw to win a copy of the book. But for now, let's get back to the conversation.

Monica Kade:17:53   As you're just talking, I was also wondering, do you find that your clients also come back to you and tell you about their mindset ah, do they talk about how they feel more uplifted or more positive and, and maybe not necessarily in that same frame of mind that they might be before?

Steph Lowe:18:11   Yeah, I think definitely first up, as I mentioned, it's the control over the appetite. And in line with that is the improved energy because naturally they're not up and down and reliant on carbs and sugars and caffeine and you know, in that vicious cycle they've got great stable energy from the nutrient dense food choices. So that's one. But I mean, the big thing if we talk about, um, you know, feeling uplifted or mood or going back to my story around mental health, it actually comes down to the impact that our food choices that have on our gut.

Steph Lowe:18:44   And I think that it's really important because it's really good to acknowledge that 90% of Serotonin, which is now feel good chemical or neurotransmitter is located in our gut. So if we're eating refined foods, lots of coffee, lots of sugar crashing at three-thirty and making those, those food choices, we're really going to interfere with our gut, which actually will then significantly interfere with our serotonin production. So that affects everything. Not just our mood, but our digestive motility and longevity. So your gut health is really important and it starts with real food. So yeah, absolutely people feel like it knew human. It's amazing. It's like totally life changing.

Monica Kade:19:24   Yeah, absolutely. Now, aside from maybe the blood sugar crashes, is there any other symptoms that people could maybe call themselves up on for having poor gut health or gut health?

Steph Lowe:19:37   Yeah, I mean I think we can look at typical digestive symptoms, like it's not normal to have diarrhea or constipation or alternating patterns of the two. It's not normal to have bloating after a meal. And it's not normal to have like a huge list of foods that you're intolerant to or that make you feel tired or give you a skin rash or made you run to the toilet. Like they're the more typical obvious symptoms because they are digested in nature. But if we acknowledge the significance of the gut, like ultimately we're about 1% human and 99% bacteria, which we host in our gut. The impact of poor gut health is it's absolutely systemic. So fatigue comes back to the gut motility issues or irregular menstrual cycles, constant inflammation like injuries that we see in our athletes. People retiring early from professional sports. Um, what else do we see like, and then we know there's like the leaky brain. Yeah. So people are probably heard about the term leaky gut, but the gut and the brain are connected by the superhighway known as the vagus nerve.

Steph Lowe:20:41   So if the gut's leaky, then so is the brain. So that can manifest in things like, but we also see it now being looked at to treat Alzheimer's and dementia, which I think is fascinating because those two diseases did not exist before the food pyramid. They are now being sort of talked about in that type three diabetes bucket because they are related to too many refined carbohydrates and the depletion of the primary fuel source of the brain which are fats. So I don't think we're going to have dementia and Alzheimer's in like my children's generation because we've now got the knowledge around real food and we're not sheep being led by or blind folded by big food, which is unfortunately what's been happening in the generations above me and those that have unfortunately only known low fat and are now really suffering as a result. It breaks my heart.

Monica Kade:21:40   Yeah, I know. I agree with you and I think it is also an exciting time that people are coming around and there's people like yourself also sharing this message more and more. I'm always just so in awe of how many people are making a difference in this space and how just by looking at our nutrition, how we can then, you know, look at our other, our quality of health in other aspects and not just now and it's like into the future, you know, it's not, it's really looking about what we're doing now and um, helping our bodies be as healthy as they can be for when we do age.

Steph Lowe:22:18   I totally agree. I think I am all for someone having a goal, like I said before, around performance or that loss or whatever it might be that they come to see me in the first place, but we have nothing without quality of life and there's no point being old if your very unwell and on a whole suite of medications, at least in my opinion, that's not my idea of quality of life. So what I'm really passionate about is our shifting the focus so that we can make the changes now before it's too late. Like, we know that we can reverse lots of these chronic diseases, but we don't want to get to the point where we have to be diagnosed to take action. And that's unfortunately what the reality is. For some people they get type two [diabetes] when they finally look at low carb, high fat for reversing type two or you know, they get threatened that they need to take a certain drug or whatever it might be. Like we don't need to get to the point where our health is in the toilet for we make a change and I think it's actually simpler than it sounds. If all we did was focused on real food and start to remove the packets and the boxes and stop listening to the expensive marketing campaigns like that would make the biggest difference for our health today and tomorrow.

Monica Kade:23:30   Now I'd love to know your perspective because you just touched on it then on medications. Now, I know there are so many individuals out there that are taking medications for this and that, you know, uh, as soon as someone has a headache they just pop a pill because that's the convenience of medication these days. Now I'm not saying there's not a place for medication. I'm just curious to know your perspective about taking medication in regards to health issues.

Steph Lowe:23:57   Yeah, it's a big one. I think it's an important one. I think it's important to acknowledge how much modern medicine is life saving. Like don't get me wrong, there is an absolute important place for modern medicine and I think that's important to celebrate because we have access to some nominal science and research and you know, it is required at certain points in time, but just like big food, we have been brainwashed by big Pharma, so there's a prescription for everything and we seem to only know about something in the health space if there is a pills for it. Like we do a lot of gut health testing, right? And there's a particular strains that everyone knows about and that's lactobacillus and Bifido.

Steph Lowe:24:44   And the reason we know about that is because on TV with the blue man dancing around advertising, Inner Health Plus then there is like, you know, trillions of other strands, but no one's even heard about because there's no pill for it. So big cause it was or we fix it, we'd lifestyle. And that's just one example of where big, big farmer have such an influence over our knowledge and you know, the marketing that then feel traits down to the consumer. Now I'm a big believer that our body has a really great inbuilt healing mechanism. Now I'm married to a chiropractor, so I'm influenced by him more than I realized because they are so, um, they have such a strong belief that that you know, that we can heal ourselves. So like the other day I went to the beach and I actually cut my foot up quite a lot.

Steph Lowe:25:35   Um, and I couldn't really walk on it and I was talking to Ian about what I should put on it and he's like, don't put anything on it. Your body will heal itself. And I notice as a nutritionist, but because I'm pregnant, I was freaking out about getting an infection or something like that. But like three days later, my foot spine, it's healed itself. But you know, what a lot of people don't do is allow the time for their body to heal or relearn how to heal itself. So we get a headache and we take a Panadol, you know, we have a skin issue so we go to our doctor and we get prescribed the pill. Like it's not root cause driven. So firstly why you were having a headache or secondly, why do you have the skin issue? Like as a nutritionist we go deep.

Steph Lowe:26:19   So we go to the root cause and it's, that's really important because then you won't need a pill and you won't have this bandaid solution that's hiding the real issue, which is obviously going to come back as soon as the proverbial bandaid is off. So my advice to anyone that is prescribed a pharmaceutical as the first point of intervention is to get a second opinion because I'm, I think are wonderful. But that's the way they're trained. They're not trained in food. They're not trained in sleep hygiene. They're not trained in mindfulness. I mean, I'm talking in a very generic sense. Of course there are some that are, but in a more typical medical model that their default is appeal and they're not trying to do any harm. That's how they're trained. But you don't have to take that as the first and only answer.

 Monica Kade:27:08   Exactly.

Steph Lowe:27:08   If there's an issue, you could get a second opinion.

Monica Kade:27:10   Yeah, absolutely. And I think it's easy for people to forget that purely on that type of society we live in and I, yeah. What I love about what you're saying as well is that it's it changing your diet is also about becoming more in tune with your body again, I find, because I think a diet that isn't full of real food, you start to become disconnected from yourself. So when you do get a headache, you can't really feel why you're getting that headache. You're like, I just have a headache. Whereas I find that if you are eating a clean diet and you, you were fueling your body with everything that it needs and the right nutrients. When something does happen with your body, it's, you know, it's kind of out of the ordinary. So you're going, okay, well what's this telling me? Rather than like, okay, what do I need to take to fix this? You know?

Steph Lowe:28:04   Yeah! You can be your own detective and as a practitioner like that's what I try and teach my clients because you're not there every day. Like I see my clients once a month. If it's that because of how my schedule is and I'm not there when you eat the gluten or when you ate too much dairy or when you eat too much broccoli, whatever it is like you've got to be able to be intuitive as you say, Mon. I think our body speaks loud and clear. We just have to listen.

Monica Kade:28:33   Yeah. Yeah. I love that. I'm very passionate about that as well.

Steph Lowe:28:38   It's an art. You don't become intuitive overnight like a lot of people in a one-on-one initial consult and I'd be like, okay, so if you eat x, how do you feel? And they look at you like you've got, you've got two heads. I've never even thought about the fact that food makes them feel in a certain way. And that takes time to learn. But little tricks, like a food log or some notes in your smartphone or you know, doing a food diary. So three sort of a more typical days in the week, that's where it becomes quite clear because you don't need to actually be a detective to see those commonalities, those patterns that you always run to the bathroom and when you eat too much theory or you always get a sore knee when you eat too much gluten, you know, like you've got to just connect the dots and it will become clear when the patterns emerge.

Monica Kade:29:23   Absolutely. So let's talk a little bit about your new book, low carb, healthy fat nutrition. What inspired this title?

Steph Lowe:29:32   Oh this title was because it's everything I've done over the last sort of seven years since I started TNN (The Natural Nutritionist). So people always ask me how long it took me to write. It sounds ridiculous saying it took me like three days because it's actually seven years of work. It's seven years of me teaching my real food message and developing the conversation around things like our dietary mix, you know, breaking down the midst of calorie counting the carbohydrates fallacy the saturated fat/heart health myth that we've touched on today. Like I'm really passionate about those topics because we have been led down the garden path and I want to break down those myths to simplify real food. You know, it could have been called JERF just eat real food, but I think at the moment lchf or lower carb healthy that is becoming a lot more popular because we're seeing some amazing research by well respected companies in Australia, like the CSIRO. Um, even, you know, people now that have been only given medications for type two diabetes are finally being given a dietary intervention to completely reverse this lifestyle disease.

Steph Lowe:30:46   And of course like ketos pretty vogue. I don't use that word because I think it can drum up a big plate with a huge slab of meat and butter. And that's not my model with them largely plant based or at least lots of non starchy vegetables in each meal. But I just think it's really important because it doesn't need to be keto to create the desired health outcome unless of course you have got type two [diabetes] obesity or metabolic syndrome. But I, I do think that the lower like lower carbohydrate isn't important separation. We use the word lower as a direct comparison to the food pyramid and we know that's extremely high carbohydrate. It might even look like, you know, 400 grams of carbohydrates a day, which is a large as we've been discussing cause of the issue that we're seeing in the health of today's population.

Steph Lowe:31:36   So no, I think lchf was really important because it focuses on real food but it's also not a direct prescription in terms of grams of carbohydrates per day by you know, Keto for a lot of people looks like that huge slab of meat and the butter on the plate. So we're trying to move away from relying on that old school model and focus on real food and and know that it is individual which I teach in the book. It's super exciting and it's something that's not super hard for people to do for themselves once they become educated and know how to do that. Yeah, it's a lifestyle and a diet as cliche as it sounds and I even avoid the wood high fat because then that can mean that people are just using all the cheese, all the butter and I think it's really important that we talk about healthy fats cause there are some that we should definitely be avoiding and we still should be relying on mostly omega three's - nuts and seeds and avocado and olive oil and then complimenting with saturated fats like butter and coconut oil and of course avoiding things like trans fats and our refined seed oils.

Steph Lowe:32:42   So that's important when it comes back to that quality conversation and the low degree of human interference, that should be our goal.

Monica Kade:32:49   Absolutely. Now our time is coming to an end and I could keep talking to you because points that you're raising, but uh, for our listeners, if they are interested in learning more about maybe, for example you've just touched on trans fats and they don't know what that is, is it, would it be best for them to just head over to your website and just have a look around there?

Steph Lowe:33:11   There's lots of articles online on the www.naturalnutritionist.com.au and I'd love everyone to check out my new book, Low Carb Healthy Fat Nutrition. It is available in bookstores, target, big w and online at Booktopia, Amazon and fishpond. But yeah, I think also if you're looking for more education, I also have a podcast so you can tune into the The Real Food Reel, which is on itunes or online @thewellnesscouch.com.

Monica Kade:33:40   Amazing. Now before we wrap up the conversation, I have a few signature questions I asked everybody, so the first question is sunset or sunrise.

Steph Lowe:33:51   Oh, god, how do you choose, I'm going to say sunset. [Why?] I love a beach walk to finish the day and just switch off between work and home lives. And I've moved recently across the road from the beach. That's my, my 2019 ritual.

Monica Kade:34:09   Beautiful. That's awesome. And if you could attempt another career, what would you like to attempt?

Steph Lowe:34:16   I would be a holistic GP or go back and study medicine and then like combine the two. So medicine and the ability to refer for blood tests, then my nutrition knowledge and I put it all together and they're like a holistic health center.

Monica Kade:34:31   Yeah, I love it. I really do. I think the way of the future, I think, I hope that also, cause you know, we touched on how GP's, you know, that they're taught and they're trained in a specific way and hopefully, you know, in the future we'll see more of that integration happening.

Steph Lowe:34:48   I totally agree.

Monica Kade:34:49  Awesome. Well, thank you so much for your time today, Steph. It was a real pleasure.

Steph Lowe:35:22   I've loved chatting to you. Thanks so much for having me on the show.

Monica Kade:35:25   Thanks so much for listening to today's episode. As you know, Steph has been kind enough to give away a copy of Low Carb Healthy Fat Nutrition. All you have to do is head over to the Monica Kade podcast and leave a review on itunes telling us what was the biggest takeaway for you from our conversation. Then send a screenshot to the email address in the show notes so we can contact you if you win the giveaway. The giveaway will be drawn on March 6th 2019. Good luck.