Transcript – Pillars of Holistic Lipoedema Management

Note – all transcripts are automatically generated by Zoom, please allow for some spelling/grammar issues, as well as some words being improperly transcribed by the software

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Emily LSS: Alrighty!

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Emily LSS: Hi! Everyone!

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Emily LSS: Let everyone jump on

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Emily LSS: alright. Welcome to pillars of holistic lipoedema management with Kathy Osha! We’re so glad that you can join us

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Emily LSS: wherever you’re joining us from tonight. We are lucky enough to have a bit of a mixed night. I’m on the Gold coast. Kathy’s in her, and our social media coordinator. Ben is in Melbourne, so feel free to let us know where you’re from in the chat. I think that’s pretty cool.

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Emily LSS: I’m Emily. I’m a marketing coordinator with Jim, a surgical solution. And tonight I’m joined by the beautiful integrative dietician and wellness Coach Kathy Oj, who will be facilitating tonight, and also by my colleague Ben, our walk with freedom, social media coordinator.

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Emily LSS: So the way it will work tonight, I’ll just give you a really quick overview before we hand over to Kathy.

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Emily LSS: Kathy will run her presentation. It’s interactive. You can ask any questions that you have in the QA. Box? And then we’ll do everything at the question section at the end, and Kathy will do her best to get through everything.

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Emily LSS: She’s generously promised that if we don’t get through all the questions that she will write an email and send in a newsletter. So I think that’s great.

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Emily LSS: So that you’re aware tonight session is being recorded. It will be posted to our website for future replay.

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Emily LSS: So if you want your question to remain anonymous. Just select anonymous when you submit the question, but don’t stress. If you forget we won’t read your name allowed in the recording

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Emily LSS: alrighty now, if you’ve attended any of our webinars before, you’ll know that Dr. Chris, like it’s our medical director at lipoedema surgical solution.

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Emily LSS: loves to jump on and give a message of welcome and support. Unfortunately, he can’t join us. Live this evening, though. As he’s actually on a plane. So instead, he’s recorded a little welcome video for us.

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Emily LSS: So I’ll play that in just a second before we hand over to Kathy and just finally, this evening. Sessions contains information that is general in nature. So we encourage you to reach out to your own healthcare providers. For advice that is specific to you.

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Emily LSS: Alright. So thanks again for tuning in. We’re so glad to happy and I’m going to hand over to Dr. Chris like it’s just video for a short welcome.

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Emily LSS: and then Kathy will get started

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Emily LSS: this linkage here and welcome to our educational webinar

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Emily LSS: pillars of holistic lipoedema management.

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Emily LSS: Although I would have loved to have joined you live tonight. I won’t be able to, as I will be on my flight to Perth for an upcoming clinic with my team.

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Emily LSS: but leaving very much Gold Coast, and I believe the weather is going to be lovely in Perth.

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Emily LSS: I’d like to thank Kathy for generously agreeing to facilitate tonight on an important topic for women with lipoedema.

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Emily LSS: and that’s health and nutrition.

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Emily LSS: Kathy. Jacovic’s heritage is the same as mine. The inch gives it away

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Emily LSS: from the Balkans. Don’t mention equalled to look at it.

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Emily LSS: and you have found very enthusiastic about improving the journey for lipoedema patient she has met and worked with professionally

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Emily LSS: as a healthcare provider myself. When I speak about health.

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Emily LSS: I’m not only referring to the physical, however, also the mental and spiritual challenges we can face day in and day out.

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Emily LSS: Kathy’s work has a strong focus on the holistic aspects of health and building a solid foundation for positive growth.

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Emily LSS: Other topics, such as, God help

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Emily LSS: Patricia, and they will accept that

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Emily LSS: the web. The gut body access is proving to be an important feature of health.

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Emily LSS: especially for you ladies who already carry

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Emily LSS: clarity is the data

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Emily LSS: also, if you’re going to watch this space.

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Emily LSS: sure you will have a plenty of

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Emily LSS: thanks again for joining us

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Emily LSS: wish you all the best of your time.

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Kathy Ozakovic: What a lovely introduction, Emily. I’m pleasantly surprised that he read my last name very beautifully. What else could I expect from someone who has the same heritage very high standards. That’s actually how we met and got talking. The first time he called me up and showed interest into meeting me was because I speak Croatian, and straight away I switched to our mother tongue, which was really lovely. I always look for opportunities to use it.

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Kathy Ozakovic: so I’m going to share my slides. Now

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Kathy Ozakovic: share my screen.

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Kathy Ozakovic: Here we are.

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Kathy Ozakovic: Now, really the slides.

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Kathy Ozakovic: I just wanna remind everyone, let you know that the slides are really for me to remember what it is that I’m talking about tonight.

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Kathy Ozakovic: So I really encourage you to have pen and paper. That is the best way, you’ll get the most out of this with having your own pen and paper. So if you don’t have that

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Kathy Ozakovic: quickly, run and grab

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Kathy Ozakovic: pen and paper so we actually create more. We remember things better. We actually write

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Kathy Ozakovic: the act of writing on paper with handwritten actually creates those neural pathways, helping us remember things

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Kathy Ozakovic: highly. Encourage that today we’ll be covering the pillars of holistic lipoedema management, and I just want to start with my favorite quotes here to set the scene really.

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Kathy Ozakovic: repetition is the mother of skill.

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Kathy Ozakovic: Jim Roan says that he’s a business coach. Repetition is the mother of mastery. If anybody knows Tony Robbins nowadays says that one so Tony Robbins kind of took it from Jim Roan adapted it.

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Kathy Ozakovic: What I’m really highlighting here is, no matter how many times you’ve heard this information before. The more you repeat it the better you’ll get at it.

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Kathy Ozakovic: And then a few more quotes. Here I’ve failed. Over and over and over again in my life. That is why I succeed. Fail. There is part of the process fail. There is part of success.

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Kathy Ozakovic: I have not failed. I’ve just found 10,000 ways that don’t work.

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Kathy Ozakovic: Trial and error and correction is my personal philosophy to everything that I do with my clients. We need to try something to see whether it’s gonna work for us, whether it’s gonna fit our lifestyle, our life, our way of being. And then if it doesn’t fit. That’s okay. It’s like trying on clothes and putting it back on the rack. If you don’t like it, it doesn’t fit, doesn’t fit. Let’s try something else.

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Kathy Ozakovic: And that’s that real correction part of things. It’s about

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Kathy Ozakovic: every No is closer to a yes.

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Kathy Ozakovic: And really taking that attitude through in everything. And this holistic approach that I’ll be sharing with you today.

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Kathy Ozakovic: So today we’ll be covering

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Kathy Ozakovic: 3 main topics that I could talk about forever. And if you are interested in learning more. Today I’ll be giving you just like a surface 15 min on each. I do master classes on each. So which go in depth more. So if you’re interested in that, details will be at the end for you to connect with me.

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Kathy Ozakovic: But really highlighting how much more power you have

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Kathy Ozakovic: than what you might think.

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Kathy Ozakovic: Highlighting. That

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Kathy Ozakovic: surgery is just the beginning.

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Kathy Ozakovic: highlighting, that

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Kathy Ozakovic: when we take that holistic approach to the surgical intervention, we can optimize the results that you get highlighting, that what happens after the surgery also matters

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Kathy Ozakovic: and beginning with

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Kathy Ozakovic: 6 pillars to wellness, the fundamentals to optimizing your health.

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Kathy Ozakovic: I’m going to get you to use the chat box. I’m not going to call out names, but I’ll get you to use the chat box. I have 6 pictures here.

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Kathy Ozakovic: I hope that you guys can’t see the chat box. Emily, can you just confirm for me in the chat box

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Kathy Ozakovic: because I’ve just brought that up for myself.

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Kathy Ozakovic: so I really want you to think about this first pillar to wellness.

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Kathy Ozakovic: You can see salad

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Kathy Ozakovic: really colorful.

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Kathy Ozakovic: Oh, you can all see the chat box.

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Kathy Ozakovic: I was hoping that you couldn’t see the chat box.

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Emily LSS: Sorry. Kathy, yeah, we can.

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Emily LSS: We can all see the chat box. Yeah, is that what you’re after?

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Kathy Ozakovic: Let me just share. Maybe if I share it like this.

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Kathy Ozakovic: how about now? Can you see the chat box? Now.

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Emily LSS: We can see your presentation, and we have access to the chat box.

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Kathy Ozakovic: I’ve just put the chat box in the middle of the presentation. So can you actually see the chat boxes in the middle.

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Emily LSS: No, no, no, that’s fine. We don’t have the chat box in the middle, I think that’s up to each individual.

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Kathy Ozakovic: Sweet. I just put that in the middle for myself. So pillars to wellness, the fundamentals to optimizing your health. I want you to keep coming back to this.

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Kathy Ozakovic: so, no matter where you are on your journey, be it pre-surgery. If you’re going into surgery, post surgery, you’ll always come back to these 6 things.

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Kathy Ozakovic: Also want you to come back to this where you’re relocating

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Kathy Ozakovic: when something in your life is changing, when you’re going through that breakup, when you’re moving houses, when there are stressful events in your life, come back to these 6 pillars to wellness.

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Kathy Ozakovic: And this is how you’re going to get through that by looking after yourself you’ll be able to do the best in those circumstances

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Kathy Ozakovic: any given circumstances. Personally, this is my philosophy as well. I use it.

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Kathy Ozakovic: So the first pillar here is the giant salad. What do you think that represents

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Kathy Ozakovic: typing in the chat box? What you think that that giant nutrition? Thank you. Yeah. It represents the pillar of nutrition. And to really highlight how important this is.

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Kathy Ozakovic: We have research that has shown us what happens when we eat processed food versus what happens when we eat wholesome natural food? This is, gonna blow your mind. This is my favorite research study to actually share.

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Kathy Ozakovic: So they did this study, where they gave people one group of people. They gave them a sandwich made out of processed food. So it was processed sliced white bread processed cheese like your craft cheese that looks kind of like plastic. It was processed meat like salami or ham.

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Kathy Ozakovic: minimal vegetables. On there

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Kathy Ozakovic: the one group of people ate a process sandwich. Think like your servo sandwich.

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Kathy Ozakovic: and then another group of people ate a whole food sandwich. So this was made out of real foods, whole foods, nutritious foods like whole grain bread, real cheese, real dairy cheese like vega cheese, real meat like chicken or tuna, and some vegetables on there as well.

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Kathy Ozakovic: The difference is astonishing in how much energy each group actually produced as a result. So the group that ate the processed sandwich actually stored 45% more energy in their body. This also means that they didn’t have that energy to express.

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Kathy Ozakovic: to expand, to share with others. Emily has complimented me on my energy, and I put it down to eating really healthy because I’m I just have so much energy

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Kathy Ozakovic: from eating so well. So I actually expend 45% more energy than people that eat processed foods. Cause I’m really picky choosy picky, I am.

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Kathy Ozakovic: And then let’s move on to the second pillar to wellness this lady in the middle in blue. What do you think this represents

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Kathy Ozakovic: typing in the chat box.

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Kathy Ozakovic: Exercise? Exercise? Yes, loving the answer exercise.

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Kathy Ozakovic: And you know what

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Kathy Ozakovic: I want you to start thinking. I love this next answer that we’ve got movement

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Kathy Ozakovic: movement. Yeah, exercise has a little bit of a negative connotation to it. It is structured movement, but some people can think of it as overwhelming to try and fit in exercise and think that it needs to be more than an hour, 45 min minimum. We create all these stories about exercise. So I really want to encourage you to use the word

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Kathy Ozakovic: that works for you.

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Kathy Ozakovic: I have not failed. I’ve just found 10,000 ways that

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Kathy Ozakovic: don’t. That won’t work. Yeah.

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Kathy Ozakovic: same with exercise when we’re picking and choosing what works for us, or movement like, I said, I encourage you to use the word that works for you. If movement is more gentle for you, and you prefer movement. Use that if exercise is, use that

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Kathy Ozakovic: so we know that we want to minimize prolonged periods of sitting.

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Kathy Ozakovic: But also I want you to start thinking about

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Kathy Ozakovic: movement as energy in motion.

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Kathy Ozakovic: So in life we’re always growing so. Movement is literally life. If something is not moving. It’s dead.

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Kathy Ozakovic: but as simple as that.

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Kathy Ozakovic: So start thinking about movement as energy in motion.

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Kathy Ozakovic: which actually, when we break down the word emotion, emotion is E motion, energy in motion.

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Kathy Ozakovic: This is why I highlight movement so much because it’s really important to get the body moving in order to get those emotions moving through the body.

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Kathy Ozakovic: So emotions actually have a makeup. They actually have a chemical makeup in the body. They’re called neuropeptides.

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Kathy Ozakovic: And we actually store emotions in different organs of our body. So we’ll feel something. And because we attach to that feeling and we cling onto it, we’re storing that in our organ. So one of the emotions that I know off the top of my head is anger.

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Kathy Ozakovic: Anger is stored in the liver. As a result this might actually express itself as high cholesterol or liver issues. Why do I know this? Because I have an angry lineage. Croats have always been fighting for their country. We’ve been through many wars. So I actually have a genetic, genetic predisposition to having high cholesterol

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Kathy Ozakovic: and knowing what I have a genetic predisposition to, actually puts me at an advantage, so I know how to work with it, what to do when

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Kathy Ozakovic: sadness and grieve over our heart.

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Kathy Ozakovic: So really it can show up as heart issues, or even the lung issues, breathing issues.

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Kathy Ozakovic: really highlighting that it’s it’s never one thing like you are dealing with and living with with the Dima. But there’s always going to be more stuff. And this holistic approach is gonna help us address everything and get you to your optimal health and get you the best outcomes possible so that you can manage everything.

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Kathy Ozakovic: So movement, energy in motion, move your body to move those emotions through as well, to optimize your health.

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Kathy Ozakovic: And you actually pee out those neuropeptides and you poop out those neuropeptides. That’s how emotions actually exit the body.

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Kathy Ozakovic: Really important to keep everything moving that detoxification process as well to lower inflammation

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Kathy Ozakovic: moving on to pillar number 3. This lady in silk. What is she doing? Yes, rest, sleep.

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Kathy Ozakovic: quality, sleep. I love that you put quality in there. Now, what is quality sleep? How much sleep do we actually need? Why is sleep so important? You know we spend. I don’t know something like a third of our life sleeping

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Kathy Ozakovic: and

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Kathy Ozakovic: If it wasn’t so important we wouldn’t need it. But there comes a point, even if you’re doing all nighters and having one to uni. And you know, we have projects on, and we have work events. And some of you have kids and you get waken up it. We’re not always perfect. We’re kind of pulled out all nighter. Sometimes I really wanna highlight that

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Kathy Ozakovic: progress is perfection. As long as we’re progressing. As long as we’re growing. As long as we’re learning and evolving, moving forward, it’s not about being perfect.

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Kathy Ozakovic: So when it comes to sleep.

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Kathy Ozakovic: 7 to 9 h of sleep is ideal.

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Kathy Ozakovic: Absolutely agree with that. Someone wrote it in the chat. Also, teams and growing bodies need even more.

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Kathy Ozakovic: So let them sleep.

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Kathy Ozakovic: Quality. Sleep is really important because it acts like a washing machine.

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Kathy Ozakovic: When we go to sleep

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Kathy Ozakovic: our brain washes itself

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Kathy Ozakovic: like a washing machine. It goes through our entire day again

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Kathy Ozakovic: backwards.

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Kathy Ozakovic: which is really weird, but it goes through our entire day backwards without the emotional dunk without the cortisol. So if you had a particular stressful event that day, your brain is going to reprocess it at night, but it’s going to clean itself. It’s going to clean out the emotional gunk.

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Kathy Ozakovic: Leave it aside.

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Kathy Ozakovic: That’s why it’s really important that you get good quality sleep in order to wake up in the morning feeling refreshed and not groggy and grumpy because you’re taking yesterday’s emotional, Dunk.

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Kathy Ozakovic: The other thing that really blows my mind is that as little as one night’s poor sleep makes us as insulin sensitive

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Kathy Ozakovic: as a time to diabetic.

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Kathy Ozakovic: So our statistics in Australia show that type 2 diabetes is on the rise.

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Kathy Ozakovic: and my question is

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Kathy Ozakovic: well, the the sleep situation. Are we actually helping people address their sleep quality? And could this be driving those statistics up as well? Same with obesity actually as well.

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Kathy Ozakovic: We lose weight when we sleep. You can put in all the work during the day, eat all the right foods, do all the movement.

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Kathy Ozakovic: If you’re not getting enough sleep, you’re not going to be losing weight

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Kathy Ozakovic: because your body

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Kathy Ozakovic: recovers, your body loses weight, your body recompositions during sleep, coming out of surgery. Sleep is your best strategy. Eating healthy, moving to help the body move out, detoxify, move those emotions through and getting quality. Sleep is going to be really important. Personally, having gone through a major surgery myself.

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Kathy Ozakovic: I remember I would wake up in the morning, have breakfast, go for a walk, come back, try and read a book, but I’d fall asleep. My body just wanted to sleep so much. I wake up, have another meal, and go to sleep.

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Kathy Ozakovic: I’d have to wake up, have another minute go to sleep.

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Kathy Ozakovic: I was literally just I feel like I was just sleeping during that recovery, but I was also meditating and reading books, and supporting myself in those ways, and getting those steps in to keep the boughs moving, to

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Kathy Ozakovic: moving on to the fourth pillar to wellness.

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Kathy Ozakovic: The second row. First picture

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Kathy Ozakovic: it says, slow down, keep calm, be positive, take it easy, unplug. Enjoy life, have fun. What do you think this represents?

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Kathy Ozakovic: Breathe, relax, go out and reduce the stress.

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Kathy Ozakovic: You guys are on the ball tonight. I love this.

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Kathy Ozakovic: Reduce the stress. We have mindset mindfulness. Our inner dialogue coming up as well. This is going to be the sixth pillar. Positive mindset. I love where you guys are going with this.

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Kathy Ozakovic: This fourth pillar is really focusing on reducing the stress. Actually, the term that I love to use is optimizing the stress response

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Kathy Ozakovic: optimizing the stress response. I use this term because I really want to normalize stress

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Kathy Ozakovic: when you go through surgery. Your body’s under stress

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Kathy Ozakovic: stress

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Kathy Ozakovic: is a normal human function that is protecting us. If we didn’t have stress. We wouldn’t know to jump out of the way from that car.

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Kathy Ozakovic: Our brain is always looking to protect us. We have this primitive brain that is always scanning for those dangers.

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Kathy Ozakovic: So we need to optimize our level of stress, because also it helps peak performance. We want to be our best self. We need a level of stress to actually perform at our best.

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Kathy Ozakovic: because if we’re too dull and too asleep, kind of thing, we’re not interested in something we’re not going to perform at our best if we have too much stress.

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Kathy Ozakovic: if it goes the other way.

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Kathy Ozakovic: what happens when we have too much stress, when we have chronic stress typing in the chat box

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Kathy Ozakovic: when we have too much stress, what happens?

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Kathy Ozakovic: Burnout?

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Kathy Ozakovic: I’m really impressed with you guys tonight. Poor sleep also happens. Yeah, but this burnout, it’s literally cause it. We body shuts down inflammation. All these things absolutely. We’re driving inflammation. We we get to burn out. It’s things start to break down in the body.

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Kathy Ozakovic: So we really want to optimize this stress response, which means that we need to know when to put the our put down on the gas. And when to ease up. And we need to know those techniques, we need to know those strategies. How do we actually calm the body down. Always sick. Absolutely

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Kathy Ozakovic: so. We have the parasympathetic nervous system and the sympathetic nervous system, the parasympath, the the parasympathetic nervous system is our rest and digest

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Kathy Ozakovic: part of our parasympathetic nervous system is our immune system, our digestive system, our reproductive system, and our thyroid function, very important for our hormones as well. So when we’re always in drive, when we’re always in our sympathetic bite or flight mode, when we’re always stressing

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Kathy Ozakovic: that burnout happens because we’re not using our parasympathetic, nervous system. And then those functions of the parasympathetic nervous system burn out. Those are the functions. The always sick comes because our immune system is suppressed, reproductive issues happen. The period starts going. Kyot, all these things.

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Kathy Ozakovic: the fifth pillar to wellness might be a little bit harder for you guys to guess

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Kathy Ozakovic: this little

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Kathy Ozakovic: man looking at sunshine.

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Kathy Ozakovic: What do you think? It is

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Kathy Ozakovic: just going over those pillars? We have nutrition movement, sleep, optimizing the stress response.

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Kathy Ozakovic: The fifth pillar is being outdoors. Fresh air, gratitude. I really love your answers. I would say that gratitude is part of optimizing the stress response. Get out and about touch grass and fresh air.

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Kathy Ozakovic: So

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Kathy Ozakovic: drum, roll, please. This is actually referring to light therapy.

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Kathy Ozakovic: so getting outdoors for morning sunrise and getting outdoors in the evenings for that sunset as well. It’s really important to reset our psychadium rhythm, our psychodium rhythm referring to our sleep. So if you want to optimize your sleep and your quality of sleep.

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Kathy Ozakovic: You want to be getting that morning sunrise in particular, because that morning sunrise actually signals to our brain to release Melatonin 16 h later, as little as 3 nights of camping without light exposure, so without light pollution, city lights

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Kathy Ozakovic: as little as 3 nights of camping actually helps to reset our circadian rhythm can improve your sleep. Now, your Circadian rhythm is not just your sleep, wake rhythm, your circadian rhythm is actually responsible for everything in your body. It is like

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Kathy Ozakovic: knocking on every cell in your body and telling it what time it is and what its function is at this time. So it’s actually responsible for your blood pressure. It’s responsible for your glucose sensitivity, for your response to carbohydrates. It’s responsible for

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Kathy Ozakovic: that stress response as well.

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Kathy Ozakovic: Light therapy. Also, we know that light exposure is really important during winter months to prevent depression as well. We know that red light therapy helps with healing, particularly for myself as well. I did a lot of red light therapy and continue to do red light therapy to help with my scars. Post, major surgery.

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Kathy Ozakovic: and also keeping in mind blue light

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Kathy Ozakovic: blue light from screens and televisions, and any type of screens, because blue light actually blocks melatonin. So we really want to try and avoid any screen time. Minimum 2, 3 h before bedtime.

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Kathy Ozakovic: because that blue light is going to suppress your melatonin by about 2 or 3 h, which means that

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Kathy Ozakovic: it’s going to linger in the morning. So your morning grogginess may be because of the suppression of melatonin.

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Kathy Ozakovic: It could be also like, I said, not getting enough. Sleep can cause this cause you’re carrying yesterday’s emotional gunk. But it can also be from this screen time as well. So, really shutting down the screens, turning off the TV going out for that evening walk can help improve your sleep, quality your morning, wake up as well as your glucose sensitivity, and how you process carbohydrate

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Kathy Ozakovic: moving on to the sixth pillow of wellness. You guys were talking about number 4, a positive mindset positivity. Also, I think, someone said.

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Kathy Ozakovic: mindset mindfulness, our inner dialogue, positive mindset.

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Kathy Ozakovic: We have some crystals here as well, no matter what you call it spirituality, space or mindset.

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Kathy Ozakovic: I kind of put all of that under this sixth pillar, because it’s very important.

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Kathy Ozakovic: We all have something anchoring us.

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Kathy Ozakovic: and also it is that you know definitely that in a dialogue that we’re telling ourselves makes a difference. And there has been research shown that

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Kathy Ozakovic: another research that I really love to share is, they took people and they gave them a smoothie.

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Kathy Ozakovic: I really love this one. So they gave them a smoothie, but they told them.

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Kathy Ozakovic: This movie is very high in calories. It is very filling. It is full fat. You might feel very full after it. So they gave the participants the smoothie. They drank it, and then they measured their hormone level, Brennan and Leptin. So with this

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Kathy Ozakovic: full fat, smoothie, the people reported that they’re they’re feeling pretty full, and their blood test actually showed more leptin, which is the fullness hormone.

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Kathy Ozakovic: Now they gave them another smoothie a week later, and they said, this movie is low fat, it is for weight loss. You might feel a bit hungrier afterwards.

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Kathy Ozakovic: Da da da. And then they measured their hormone levels, and they actually had more ghrelin, which is the hunger hormone, and as a result they ate more.

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Kathy Ozakovic: So when they thought that this movie was full of fat, they ate less.

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Kathy Ozakovic: and their blood test results showed more left and fullness. When they ate the low, fat smoothie they ate more, and their blood test actually showed more ghrelin, fungal hormone. In actual fact

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Kathy Ozakovic: the smoother was the same.

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Kathy Ozakovic: exactly the same, neither full, fat, nor low fat. It was just right in the middle. And what this research actually showed us is the power of the mind.

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Kathy Ozakovic: Just the belief

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Kathy Ozakovic: that they were getting either full fat. A low fat

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Kathy Ozakovic: actually made the body release those hormones. This also gives us a little bit of insight into how the placebo effect works. So

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Kathy Ozakovic: if you’ve heard about the placebo effect.

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Kathy Ozakovic: Drugs actually get tested before they get put on the market to see whether they’re going to beat the placebo effect. If a drug can’t beat the placebo effect. It doesn’t go on the market.

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Kathy Ozakovic: which is again.

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Kathy Ozakovic: it’s it’s just.

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Kathy Ozakovic: I think it’s amazing what we’re doing. We’ve actually shown that the placebo effect can work in people with Alzheimer’s disease, which, again, is just showing us power of the mind.

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Kathy Ozakovic: What we think and believe matters

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Kathy Ozakovic: what we eat matters

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Kathy Ozakovic: how we move matters, how we sleep matters optimizing the stress response, how we perceive how we perceive stress matters.

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Kathy Ozakovic: light therapy, our exposure to light and nature matters

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Kathy Ozakovic: and what we believe matters. These are the 6 pillars to wellness that I want you to keep coming back to

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Kathy Ozakovic: next slide

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Kathy Ozakovic: just quickly. 5 less than 5 min. We’re gonna rush through this. How to make impactful change now, well, first of all, we need to look at where we are on a scale of 0 to 10. Be really honest with yourself. List those 6 pillars to wellness, nutrition. You can just abbreviate, not nutrition movement, sleep, optimizing the stress response.

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Kathy Ozakovic: live therapy and spirituality or mindset, and give yourself a score from 0 to 1010 being you’re doing the best possible. You’re nailing it. You’ve really got it down pat.

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Kathy Ozakovic: and then looking at it, what beer to wellness do you really want to improve on what we want is we want balance.

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Kathy Ozakovic: It’s better to have a bit of balance across everything, so that we are actually coping with the circumstances around us that’s going to help us achieve our best self.

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Kathy Ozakovic: so you may have a 10 in one of the pillars and a 2 in the other one. So let’s try and bring that a little bit more balance.

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Kathy Ozakovic: So you don’t have to worry about the 10 as much. It’s already becoming an innate thing for you. You’re nailing it so we need to focus on that, too, even though we probably don’t want to focus on the 2, because we prefer the 10. You know, we we’re nailing the 10. We’re so good at it. We want to invest more into it because we’re getting those results and

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Kathy Ozakovic: really good at it. But really, what we resist persists. We really want to focus on getting that 2 up

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Kathy Ozakovic: thinking about, what do you want it to be like if your sleep is 5 h now? And personally it took me 18 months.

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Kathy Ozakovic: It took me 18 months of working with my coach to get my sleep right. I’m not even exaggerating and it was after the 18 months that I started seeing the best results at the gym. I was on average, sleeping 4 or 5 HI was really just

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Kathy Ozakovic: overworking, and

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Kathy Ozakovic: I think I was in a heightened state of stress as well, and not being honest with myself as much, I thought, you know I’m fine with 4 to 5 h of sleep. I would not sell anyone my sleep again ever 8 to 9 h now, religiously, and if I need more I’ll take more.

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Kathy Ozakovic: What will help you make those improvements?

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Kathy Ozakovic: Who do you know that has made improvements in that area that can help you? Who who do you want to look at? Who’s your influence?

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Kathy Ozakovic: What will get in the way is another question.

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Kathy Ozakovic: What are those barriers that you need to overcome?

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Kathy Ozakovic: How will your. How will you remind yourself of the change you want to make?

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Kathy Ozakovic: Are you going to put little sticky notes somewhere in your office or in your house. Are you going to write this in your phone? Are you going to write reminders? Are you going to write in your calendar?

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Kathy Ozakovic: How are you going to remind yourself that this is the area that you’re working on.

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Kathy Ozakovic: And really, there are 6 pillars to wellness, so you can take all months to focus on one pillar, knowing that these other pillars are also impacting you and doing little small changes. But really, what’s the big focus of this month?

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Kathy Ozakovic: Nutrition forgot health.

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Kathy Ozakovic: told Emily that I could talk about all of this forever. So why diets and detoxes don’t work. I’m going to go really, briefly through this.

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Kathy Ozakovic: basically our gut microbiome resembles the Great Barrier Reef when our gut microbiome is at its prime. It looks like the picture on the right. That beautiful coral reef system with lots of different fisheries, with lots of different colored corals. It’s working at its prime

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Kathy Ozakovic: on the left. Here we have. What a

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Kathy Ozakovic: weakened gut lining. Looks like you may have heard about leaky, gut syndrome just typing in the chat. I want to know that you’re still following me. Have you heard about leaky, gut syndrome? Have you ever wondered about what it is?

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Kathy Ozakovic: Yes, so leaky gut! Our gut is permeable.

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Kathy Ozakovic: Alcot is leaky. Alcot

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Kathy Ozakovic: is absorbing nutrition. If our gut wasn’t leaky we wouldn’t be absorbing our nutrition. So it needs to be leaky.

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Kathy Ozakovic: However.

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Kathy Ozakovic: when we have increased intestinal permeability when that leakiness is too leaky. That’s when things are going out of balance. That’s where we’re starting to see a lot more inflammation in the gut which is then carrying through to the whole body, because

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Kathy Ozakovic: the gut is connected to every other organ in the body. The gut brain axis is a physical nerve called the vagus nerve, and 80% of the communication goes from the gut to the brain, and our gut actually produces a lot of serotonin, happy, chemical, and that serotonin travels up to our brain and turns into Melatonin, which helps us sleep. So if you want to fix your sleep.

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Kathy Ozakovic: you’re going to work on your nutrition as well in your gut health in particular, so I hope you’re starting to see how everything intertwines, how everything works together.

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Kathy Ozakovic: We have gut microbes, this gut bacteria, which are also known as probiotics. So probiotics is the name for the gut bacteria that we have that actually have a positive health impact.

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Kathy Ozakovic: So we have other bacteria in our gut in our microbiome that are not so positive for us.

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Kathy Ozakovic: and whether they’re going to be positive or not actually depends on what we feed them.

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Kathy Ozakovic: So start thinking of yourself as a host.

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Kathy Ozakovic: You are hosting these bacteria. What you eat is their food. What we know now

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Kathy Ozakovic: is that when we feed them fiber they produce

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Kathy Ozakovic: good byproducts that actually keep us happy and healthy, that produce our hormones that produce that serotonin that’s going to help us sleep

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Kathy Ozakovic: when we feed them. Protein

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Kathy Ozakovic: that actually produces inflammatory byproducts.

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Kathy Ozakovic: So a fiber fueled gut, my provider resembles this beautiful, thriving great barrier reef looking

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Kathy Ozakovic: ecosystem. Whereas if we’re eating too much protein, not enough of that fiber, we’re starting to get this bleached coral reef system in our gut is that making sense, we start to lower the abundance, lower the variety

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Kathy Ozakovic: of those gut bugs, and we really want that ecosystem to be robust, the more variety that’s there, the healthier it is, the quicker we are at bouncing back after illness as well. The lower the inflammation

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Kathy Ozakovic: too high. Protein is bad for lepidema. So what I really wanna highlight about the protein is, we can get it from different sources. What we want is we want protein. But we also want the the other stuff

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Kathy Ozakovic: the protective stuff you know. Got. I’m going to get to those questions at the end. Actually.

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Kathy Ozakovic: what you should do instead.

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Kathy Ozakovic: free yourself of the diet cycle. So, focusing on the 6 pillars to wellness

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Kathy Ozakovic: typing in the chat box, what are those 6 pillars to wellness? Who’s going to list? All 6 of them really quickly.

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Kathy Ozakovic: When we focus on those 6 pillars to wellness, we free ourselves off the diet cycle.

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Kathy Ozakovic: focusing on antioxidant, rich, anti inflammatory dietary pattern

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Kathy Ozakovic: always coming up on top is the Mediterranean dietary pattern. I just love the Mediterranean diet. I can’t stop talking about the Mediterranean diet. It is actually higher in fat. I had someone talk to me the other day actually about oh, I’m on the Keto diet. I’m doing this. I’ve cut out cards, and he started listing what he’s doing.

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Kathy Ozakovic: And I was just like that. Just sounds like the Mediterranean diet.

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Kathy Ozakovic: It is. You still have small amounts, or you’re really picky about your carbohydrates, but it’s higher in fat. It’s higher in just color overall again. The more color that we can get into your diet, the more robust and varied that great Barrier Reef is going to be, the more colorful. It’s gonna be as well.

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Kathy Ozakovic: So an Antioxidant which is anti-inflammatory. Antioxidant

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Kathy Ozakovic: an antioxidant diet. It’s going to be focusing on those real foods whole foods like the example, the research that I gave at the beginning of the process Sandwich versus the whole food sandwich. Do you remember the percentage of energy that was stored by the people who ate the processed sandwich

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Kathy Ozakovic: typing in the chat box

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Kathy Ozakovic: 40, yeah, 45% more. That’s a saved

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Kathy Ozakovic: striving for variety. So

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Kathy Ozakovic: one of my messages here is, you can see the traffic lights

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Kathy Ozakovic: so often dieticians say, eat the rainbow.

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Kathy Ozakovic: Rainbow has a lot of colors that I don’t even know how to list. Sorry

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Kathy Ozakovic: it can be very overwhelming when someone tells you, eat the rainbow.

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Kathy Ozakovic: It’s overwhelming for me.

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Kathy Ozakovic: but if I can focus on the traffic lights which we have all

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Kathy Ozakovic: witnessed, and being subject to waiting at right. We have red, yellow, or orange. I don’t care if you pull it yellow, or orange, and green. Focus on having these 3 colors. The traffic lights on your plate.

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Kathy Ozakovic: at at least lunch and dinner, and you’re moving towards that rainbow. You’re moving towards having variety. You’re moving towards antioxidant, rich anti-inflammatory foods.

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Kathy Ozakovic: so make sure to include something red, something yellow, or orange, and something green on your plate. So when you’re plating up your dinner, someone look at it. Is it colorful? Is, can you see the traffic lights on this plate?

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Kathy Ozakovic: And this is really easy, not just for adults, but also to communicate to children as well.

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Kathy Ozakovic: Basically when it comes to gut health and everything that I just shared really quickly top level.

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Kathy Ozakovic: What we’ve learned

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Kathy Ozakovic: with our new technology and fancier term terminology is. It’s just confirming what we used to say before. Heat your fruit and vegetables. You’re 5 and 2 right? It’s variety. It’s real food. It’s fiber, it’s antioxidants. It’s anti inflammatory. We know that eating food, eating real food is more beneficial than

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Kathy Ozakovic: just supplementing supplements have a role to play absolutely and the foundation is focusing on those 6 pillars, and when it comes to gut health, the foundation is eating real food, striving for variety

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Kathy Ozakovic: and drinking a lot of water. No, I want you to forget to drink water. I’m just reminding myself not to drink water.

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Kathy Ozakovic: Okay.

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Kathy Ozakovic: mindset matters.

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Kathy Ozakovic: So really that 6 pillar to wellness. All of our spirituality mindset what you think you become. And

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Kathy Ozakovic: there’s this really great book growth mindset by Carol Dweck. She’s done a lot of research into growth, mindset versus fixed mindset. Also Angela Daca, great

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Kathy Ozakovic: basically, perseverance and passion equals grit. It’s what’s going to keep us going, moving forward.

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Kathy Ozakovic: When we talk about always, you know, I failed again. Well, pick yourself up and go again. You’ve just found the way that doesn’t work. Let’s try again keep going. Repetition is the mother of mastery or the mother of skill. The more you do something, the more those neural pathways are going to be ingrained into you, and that person is going to be. You’re gonna become that person like I wasn’t always who I am today. I admit I’ve always had a decent level of passion.

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Kathy Ozakovic: perseverance in grit, which I believe I was. I kind of began. It’s nature versus nurture right. I wasn’t born with grit. I wasn’t. When I was born I was a baby.

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Kathy Ozakovic: I went to athletics. I trained athletics for 7 years. I literally ran 6 times a week, 7 years that’s gonna build some perseverance in a child. And I’m using that now in business to persevere, to keep going to have this mission and having this growth. Mindset also means that I’m always learning. I’m always progressing.

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Kathy Ozakovic: And I really want to communicate that just being open to.

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Kathy Ozakovic: Maybe there is more to learn. Maybe I can do better.

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Kathy Ozakovic: Also want to highlight that. It’s really important to acknowledge your successes along the way, because, being such a high achiever as well

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Kathy Ozakovic: that we forget to give ourselves credit for what we have done. But we again, it’s that balance we want balance.

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Kathy Ozakovic: So if we can acknowledge ourselves for our wins and what we’ve been through like, hey? I’ve just been through a major surgery. I’m going to need a few weeks to recover. My body is doing the best that it can. How am I talking to myself? Someone mentioned self talk absolutely. This is all mindset work.

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Kathy Ozakovic: understanding that

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Kathy Ozakovic: thoughts are just thoughts. Thoughts are like waves. You pick and choose. You are the consciousness that picks and chooses the thoughts that you’re gonna hold onto. This is where patterns of thought lead to patterns of behavior. You get to choose what pattern of thought you’re gonna have. And that’s gonna lead to a certain behavior.

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Kathy Ozakovic: So if you think this is how people start to tie in emotionally eating as well when they start to feel something and start a pattern of thought which leads to a behavior of emotionally eating. Let’s intercept the pattern and create a new pattern. So if we can intercept the pattern at some point and create a new pattern. We’re gonna heal that relationship with food.

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Kathy Ozakovic: We’re going to heal how we think about ourselves.

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Kathy Ozakovic: Be aware of the labels you had set.

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Kathy Ozakovic: I really want to highlight being aware of the labels that you accept, because

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Kathy Ozakovic: everybody’s gonna have an opinion, especially on food. Everybody’s gonna have an opinion on food. But all the data in the world doesn’t matter unless it’s how you feel coming back to what feels right for you

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Kathy Ozakovic: coming back to what works for you. So the more you know about yourself, the more that you can be in tune with your body, the more you want to know what’s good for you.

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Kathy Ozakovic: A little acronyms down the bottom here, bed and awe to check where you are.

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Kathy Ozakovic: So bed. Are you placing blame elsewhere outside of yourself? Are you making excuses. Are you in denial? And I really want to highlight that

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Kathy Ozakovic: we are all in bed in some area of our life.

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Kathy Ozakovic: be it health, be it wealth, be it relationships, be it. I don’t know, like there’s lots of areas in life.

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Kathy Ozakovic: Sometimes we choose. And it’s really important to understand that you are choosing to turn a blind eye, and that in itself is a big step awareness, and admitting to yourself, I’m not doing anything about this right now, and I know that when I want to, I can

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Kathy Ozakovic: just admit it to yourself. Cause awareness is the first step to creating change

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Kathy Ozakovic: or down the bottom. Here. Ownership accountability, responsibility, really taking ownership for the situation that you’re in accountability and responsibility. Being able to respond to the situation

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Kathy Ozakovic: really helps us create change in any given circumstance and move forward.

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Kathy Ozakovic: Mindset matters

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Kathy Ozakovic: to become emotion comfortable within your own skin as well.

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Kathy Ozakovic: Again, highlighting that you are not your body, you are the consciousness that is observing your body.

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Kathy Ozakovic: so you are not even your thoughts.

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Kathy Ozakovic: You are the consciousness that is choosing your thoughts. Let the thoughts pass by and be really picky about what thoughts you want to adopt, what label you want to adopt. I’m an athlete. I’m not gonna gonna let go of that athlete title. I love being an athlete, and I live it, and I breathe it, and I bleed it. I’m gonna keep that. I had it since I was a child training athletics right?

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Kathy Ozakovic: But I have an underactive thyroid. I have hypothyroidism. I straight out rejected that

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Kathy Ozakovic: I was told. Come back. Your thyroid is not in treatment area right now, but when it is, we’re going to have to give you medication. I was like.

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Kathy Ozakovic: why wait? I’m gonna heal from this. I don’t have thyroid disease. I rejected that title and label, and I healed my thyroid. So it’s really important, like, if someone places a label on you ask yourself, Is this really you? Is this who you want to be? Is this what you want to adopt?

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Kathy Ozakovic: Why would they put that on you? What are you doing? That’s making them think that like just

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Kathy Ozakovic: backtrack a little bit, reflect a little bit. Take a little bit of time. It’s so important to create space for reflection as well. I think post surgery

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Kathy Ozakovic: is such a good time to reflect.

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Kathy Ozakovic: I took time off work. I took that time to reflect post surgery, because it brought up all the emotions that caused me to go into my first surgery and second surgery. It brought up my inner child. It brought up the wounds.

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Kathy Ozakovic: You brought up those emotions, and I wanted to get to know, what am I making this mean?

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Kathy Ozakovic: Your body is not always going to be an expression of what you’re doing. It takes time. Just know that your body is doing the best it can. If you are supporting yourself with those 6 pillars to wellness.

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Kathy Ozakovic: Your body is doing the best that it can. Your cells are healing. It takes time, and that’s the kind of language that you want to use with yourself. You really want to be gentle.

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Kathy Ozakovic: don’t? Why, why force it? What are we forcing here? It’s gonna take as much time as it takes the healing process is gonna be unique to you. And it’s gonna be different from someone else’s journey.

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Kathy Ozakovic: That’s really accepting that.

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Kathy Ozakovic: What are your top 3 takeaways from today. And what is one small change you can make to support your body and mind

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Kathy Ozakovic: these things. Yeah, the mindset work is really challenging. Thank you for sharing that the mindset and the acceptance and commitment

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Kathy Ozakovic: and changing those thought patterns. But understand that you are not your thoughts. You get to choose your thoughts just because you have a thought doesn’t mean you think that way.

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Kathy Ozakovic: not being the diagnosis exactly. I am living with this. But this is not me.

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Kathy Ozakovic: I am so much more than this label.

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Kathy Ozakovic: or not accepting that label, not giving yourself that label being more positive and selective in what I choose to think about myself.

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Kathy Ozakovic: Yes.

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Kathy Ozakovic: suspicious.

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Kathy Ozakovic: Okay, thank you. Emily.

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Kathy Ozakovic: Yeah. Being more positive and selecting what I choose to think about myself. Absolutely. I think. Typing in the chat again, what are your top? 3 takeaways from today? And what’s one small change you can make to support your body and mind.

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Kathy Ozakovic: I am near the end now as well.

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Kathy Ozakovic: just thinking about what’s next for you. You can connect with me on social media. You can find me on Instagram. The next slide has my details sign up to my E. Newsletters. I am a writer. I love to write

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Kathy Ozakovic: I love to speak as well, but I love to write, and I always say if I wasn’t doing what I’m doing right now, I I would be writing one day. I do believe that I will be writing booking your complimentary discovery call so I do. Discovery calls. But what I really want to highlight with this discovery call is

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Kathy Ozakovic: book it in to make a commitment to yourself? Share with me. I know that you’ve been doing your own reflection tonight, and where you are with the 6 pillars to wellness. Your next step can be to book in that discovery. Call and share with me where you’re at. What are you improving on, because once we start talking about it and declaring it.

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Kathy Ozakovic: we’re moving forward and remember that progress is perfect. The progress is the power that that’s what we want. We want to keep progressing.

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Kathy Ozakovic: Detox by design is a five-day wellness challenge that I will be doing in the first week of May.

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Kathy Ozakovic: If you’re interested in that, you can again connect on social media sign up for the newsletter. Stay in touch. I also am running some immersive all day events, 6 to 8 h, where we take that time to reflect on these things in depth, and really ask ourselves those questions.

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Kathy Ozakovic: Thank you for great webinar info. You are so welcome. Movement, not exercise works so much better. I’m so glad that you pick that up for yourself, and with that you can move forwards, because now you’re not putting so much pressure on yourself. Let’s just go gently with all of this. Let’s be more compassionate.

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Kathy Ozakovic: 3 top things, one traffic light over rainbow. How much better does a traffic light work, hey? Movement over, exercise.

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Kathy Ozakovic: light therapy, take away, wake up to see the daylight guests. It will

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Kathy Ozakovic: change your life.

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Kathy Ozakovic: Importance of light. Yeah, the importance of light.

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Kathy Ozakovic: I didn’t know what I was doing, so there was a time in my life when I was struggling a lot

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Kathy Ozakovic: cool with them.

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Kathy Ozakovic: There was a time in my life when I was struggling a lot, and I would get up every morning and drive myself 15 min to the beach to watch the sunrise when I was living on the

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Kathy Ozakovic: east coast.

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Kathy Ozakovic: I didn’t know what it was doing at the time. I just felt better. I just knew I need to get out this morning and go watch the sunrise.

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Kathy Ozakovic: It’s only in reflection. It’s only years later. Once I did the study. Once I reflected on the steps that I took. Once I saw the research that I understand what my body was going through.

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Kathy Ozakovic: and understanding the cascade and the positivity that I got from making myself again perseverance and passion making myself wake up and get up. No one was gonna do that for me. I got myself out of bed. I drove myself 15 min to the beat and watch that sunrise, and one of the things that I remember, was

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Kathy Ozakovic: the cold sand.

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Kathy Ozakovic: and really embracing, feeling the cold sand, embracing, feeling the cold wind, and watching that sunrise and enjoying it.

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Kathy Ozakovic: Wow!

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Kathy Ozakovic: I am really open and honest about my journey as well. If you want to read more about that or hear more about that, I share it in podcasts, it’s up on my website reach out tonight. I really wanted it to be

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Kathy Ozakovic: me servicing you guys and sharing with you just a little bit of what I’ve learned over the years, and

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Kathy Ozakovic: that you have more power than you might think right now, and

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Kathy Ozakovic: taking that power

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Kathy Ozakovic: and deciding what you want.

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Kathy Ozakovic: If you don’t like your story right now.

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Kathy Ozakovic: You can change it.

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Kathy Ozakovic: That that’s the biggest thing you create your story. I didn’t like my story, so I changed it.

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Kathy Ozakovic: And I hope other people change their wellness story for the better.

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Kathy Ozakovic: and thank you so much for your passion and care towards us makes me feel there is great hope just out of the tone. Take the time and go outside that beautiful, beautiful Emily, did you want to come on any questions? Did you want to share your slide now.

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Kathy Ozakovic: It will take questions now.

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Emily LSS: Thank you so much for that empowering. I was just saying to them, I’m like, I always learn so much from the webinar.

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Emily LSS: and like just what empowering message you have. Like, wow.

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Emily LSS: yeah. So we have a couple of questions. Come up. I’ll read them out for the recording and feel free to keep going. Pop them in the chat, box them in the chat if you like. Kathy has also generously promised to

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Emily LSS: pop anything in her newsletter. That she isn’t able to get to tonight. So feel free to yeah. Keep the questions rolling. We’ll do our best to get to it.

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Emily LSS: okay. And I will pop up

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Emily LSS: just our little walk with freedom

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Emily LSS: contact details there in case you want to. You may have joined us from Kathy’s community. And if you want to stay in touch with our walk with Freedom Community, that’s the details there for the Instagram, Facebook, and how to join our newsletter, so you can learn about other webinars and things we have coming up.

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Emily LSS: Anyway, I’ll get to the question now.

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Emily LSS: Alright.

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Emily LSS: I still struggle with foods to avoid? Are they definitive foods? Research has shown up to remove from our diets.

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Emily LSS: I very much have awareness that sugar and highly sweet foods, and even some fruits can make me feel unwell. Yeah.

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Kathy Ozakovic: So when it comes to fruit, we have fruit that is higher in fructose and fruit that is lower in fructose. So I really really highly encourage. If you want to lower inflammation, focusing on fruits that are lower in fructose berries are your safest, that always we still want variety. We still want fruit, because it has those antioxidants and those

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Kathy Ozakovic: anti-inflammatory properties, and those polyphenols and great vitamins and nutrients that we need so focusing on fruit in particular that is lower in fructose

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Kathy Ozakovic: and just keeping overall for close throughout the day. Lower is gonna help to lower the inflammatory response as well overall. We know, keeping the carbohydrates reasonably low. But here’s the thing. A low carbohydrate diet is actually Mediterranean diet. Again, we’re just learning real learning things. Our Australian guide to healthy eating is actually low in carbohydrates.

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Kathy Ozakovic: Carbohydrates are very individualized to the person.

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Kathy Ozakovic: An athlete is gonna need more than someone that’s not very athletic or an athlete, and it depends again on what else is going on. And there are times when

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Kathy Ozakovic: you need to again adapt coming out of surgery. Personally, I also focus on a higher fat. So we’re talking about anti inflammatory fats. We’re talking about omega threes. We’re talking about avocados, nuts and seas, salmon, olive oil, the healthy fats. So I was following more of a keto style, low carbohydrate, focusing on low fructose, coming out of that surgery to help the body heal as well, because I know about these inflammatory responses.

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Kathy Ozakovic: And that inflammatory response is going to depend a lot on what else is going on in your gut, and how leaky or permeable, permeable that gut lining is, we can actually strengthen that gut lining by focusing on the gut microbiome

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Kathy Ozakovic: and we have great functional tests nowadays as well. That show us what’s going on in the guide which I love to work with. It’s always interesting to see what gut microbes we have in them, whether we have any funding or any parasites as well, that we need to clear out first.

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Kathy Ozakovic: So overall

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Kathy Ozakovic: when we’re talking about avoiding foods, overall

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Kathy Ozakovic: focus on real food. You can’t go wrong if you’re focusing on real wholesome foods, those unprocessed. So the least packaged just going for anything that grows on a tree, anything that grows on the shrub, anything that grows in the ground, anything that was once swimming or running around. That is real food. What your great great! We might need to start adding more grades

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Kathy Ozakovic: great grandmother would recognize as food if it’s packaged. If it’s got lots of ingredients that you don’t understand. If it’s got numbers on it, if it’s got preservatives on it. If it’s got names for sugar that we don’t even understand. That’s all gonna cause inflammation

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Kathy Ozakovic: focusing on real foods. And the other thing I would recommend for lymphoedema specifically, is to lower the fructose level and be picky about your carbohydrates.

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Kathy Ozakovic: And next question, I hope that helps.

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Emily LSS: Thank you. Gabby. Yeah, we do have another question.

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Emily LSS: I have pain in knees at nighttime, which constantly wakes me up and breaks the sleep pattern.

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Kathy Ozakovic: Pardon.

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Emily LSS: Gushing garments help except when it’s been true. Damn hot to sleep through the night. Feel your pain.

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Kathy Ozakovic: I guess.

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Emily LSS: Better than what to do.

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Kathy Ozakovic: Knee pain or off the top of my head, because I don’t know all the circumstances.

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Kathy Ozakovic: I would say, collagen. There is specific types of collagen for joints. We’re talking about a joint here. Also looking at what kind of movements are we doing? Because sometimes, very often, especially in women knee pain can originate from weak loots. So really focusing on strengthening the muscles of the glutes.

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Kathy Ozakovic: Which also it’s actually small movements to strengthen the glutes. And it’s

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Kathy Ozakovic: the most annoying thing. Sometimes I’m not going to say that that it was just annoying to me. But

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Kathy Ozakovic: focusing on strengthening the glutes is actually going to help with the knees. It sounds odd, but a lot of the time the knee pain comes from the quad muscle pulling on the patella. So we want to strengthen the glute muscle so that the quads stop over working so that you’re actually using your glutes more. This this might be the case, because if you’re focusing on movement

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Kathy Ozakovic: and moving around, and you know already, have this inflammation. Your your legs are overworking and pulling on the patella, but also thinking about joints, and that necessity for collagen to help you rebuild your joints and support your joints. Also thinking magnesium here like I said, supplements do have a role to play especially when we have these kinds of

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Kathy Ozakovic: of cases of what else is going on to cause that knee pain.

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Kathy Ozakovic: This is just from

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Kathy Ozakovic: not knowing situation off the top of my head. Few recommendations

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Kathy Ozakovic: think about

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Kathy Ozakovic: thanks.

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Emily LSS: Happy.

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Emily LSS: What about our next one? I tried to avoid cogs altogether, but to support God help is brown rice. Okay.

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Kathy Ozakovic: Yeah. So when it comes to carbohydrates, it’s all about being picky and choosy about what carbohydrates we’re taking when and in what amounts. So a portion of carbohydrates is one slice of bread, which is about 15 grams of carbs

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Kathy Ozakovic: and a portion of rice. Have you ever seen? Just type it in the chat box. Have you ever seen the microwaveable rice cups, that little rice cups? They go in the microwave

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Kathy Ozakovic: awesome. So that’s about a portion of rice, and that’s about 30 grams of rice of carbohydrates, so you can buy the rice cups once

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Kathy Ozakovic: use it and keep the rice cup, and then you can cook up rice for yourself at home, and just scoop it out with that cup. So you have that portion guide for yourself, and you can add this into a salad. So again, yes.

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Kathy Ozakovic: brown rice is fine. White rice is fine, like

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Kathy Ozakovic: rice is just rice, it is a carbohydrate. It is a whole food. This is what I want to highlight as well. It is a whole food.

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Kathy Ozakovic: And it’s the Smiley rice technically would be the best, because it is lower in glycemic index. However, in the whole meal we can lower the glycemic index, lower the effect that it has

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Kathy Ozakovic: on our body, adding apple cider vinegar, adding healthy fats, adding protein actually helps lower the glycaemic index, which is the rate at which those carbohydrates get into our bloodstream, which is also means that it’s lowering the inflammatory response. When we eat food

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Kathy Ozakovic: and have an overall health benefit.

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Kathy Ozakovic: So we never eat rice by itself. We never eat a piece of bread by itself. We never eat the fruit by itself.

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Kathy Ozakovic: Berries are fine by itself, but I still wouldn’t recommend having it by itself. It’s about the balancing. It’s about having the healthy fats having the healthy protein portion, having the healthy carbohydrate portion. So it’s balance. We eat in combination.

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Kathy Ozakovic: Brown rice is good. Also. Beans like you have lentils. You try to. If you’re trying to avoid carbs altogether. I really invite you to just rethink that because there are carbohydrates and fruits, there are carbohydrates and vegetables. There are carbohydrates in grains. We know that there are also carbohydrates in beans legumes and lentils.

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Kathy Ozakovic: It’s not about avoiding carbs altogether. It’s about being choosy picky about them, and how we balance it on the plate.

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Kathy Ozakovic: And like I said, if we’re following the Mediterranean diet. If we’re following the Australian Guide to healthy eating.

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Kathy Ozakovic: it’s going to be a low carb, tired

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Kathy Ozakovic: because most of us are not training every day.

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Emily LSS: Thank you so much, Kathy.

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Kathy Ozakovic: Annual question.

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Kathy Ozakovic: I love questions.

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Emily LSS: We don’t have any more questions popping up at the moment.

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Emily LSS: Sorry.

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Emily LSS: What we will do is if you do have one pop up, don’t hesitate like we have cut these details. We have the walk with freedom details. Send a message, and we will just do our best to get an answer to you like, don’t be shy.

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Emily LSS: Join the community. I wanted to let everyone know as well that our next webinar coming up will be a stream with one of our lovely patients, Tiana, who’s actually had surgery with Dr. Tier, and so that we run these webinars for a little bit more education, and to hear experiences and perspectives, and that one will be from the perspective of a patient

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01:08:00.415 –> 01:08:02.789

Emily LSS: herself and about her experience.

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Emily LSS: But yeah, again, thank you so much, Kathy, for facilitating hosting tonight. You’re empowering messages.

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Kathy Ozakovic: Thank you so much for having me. It was such a pleasure, and I really again I came in with, this is what I want to present, and I hope the message gets across. But I just really wanna highlight that whatever message you got from tonight is the right message for you.

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Kathy Ozakovic: no matter what I said, what you remembered, what you wrote down on that paper.

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01:08:33.410 –> 01:08:36.329

Kathy Ozakovic: Just trust in what you’re picking up.

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Emily LSS: Yeah, that’s so true. Our intuition is never wrong, is it?

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Kathy Ozakovic: I am so glad I got to join you. I’m so glad that you were here. I love reading the chat box.

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01:08:51.790 –> 01:08:54.240

Emily LSS: Yeah, there was some lovely messages. Oh.

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01:08:54.590 –> 01:09:02.660

Emily LSS: quickly! Read a few like, thank you. I’m so glad I got to join you. Thank you so much for your responses. Thank you for this wonderful session.

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01:09:03.603 –> 01:09:07.409

Emily LSS: Thank you, Kathy. Blessing blessings to everyone.

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Emily LSS: Thank you so much for your passion and care towards us, make me feel that there is great hope.

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Kathy Ozakovic: Yeah, that one was really beautiful. And I really encourage you to reach out on social media. I’m such an approachable person. Send me a direct message. If you have any questions, I will do a live or just a video on my story to answer your question. Keep you anonymous and just any any questions, any advice I

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Kathy Ozakovic: tend to also like, when ladies have gone through surgery, help them with their mindset in particular as well, and just create that safe space for you to heal. That’s all we’re we’re all healing in some way.

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Emily LSS: Yeah, absolutely.

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Emily LSS: Oh, well, this was such a pleasure to run this with you tonight, Kathy and I look forward to yeah, working together again soon.

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Emily LSS: Thank you everyone so much as well. For joining us for your problem. I know there’s a lot of people from all over tonight that’s just so fantastic. So thank you everyone for joining us. Thank you, Kathy. Thank you, Ben. Thank you. Dr. Lagos.

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Emily LSS: Yeah, and we will see you next time.

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Emily LSS: Bye.

Transcript – Pillars of Holistic Lipoedema Management

Lipoedema Surgical Solution Melbourne

Lipoedema Surgical Solution Brisbane

Lipoedema Surgical Solution Sydney

Transcript – Pillars of Holistic Lipoedema Management

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