The Ladies Dish Podcast #64: Magnesium
Our favorite mineral: magnesium! Why are we deficient, why is it important and how to get more of it into your body. | Full show notes at the theladiesdish.com/ldp64 | Get in touch: firstname.lastname@example.org
Welcome to the Ladies Dish IN THIS EPISODE Updates (1:30)
1. Dana and hubby came down with the flu last week and are finally feeling better. Remember to up your vitamin C and other immune supporters this winter! 2. Kate is going to stop taking one-on-one clients after this month in preparation for her baby girl! 3. Joy had a meet up with her recent 21dsd graduates and had a great time re-connecting face-to-face with all the ladies. It really re-inspired her and emphasized the importance of being able to look people in the eye and connect IN PERSON.
The “it” List (5:43) This week Dana is sharing something she’s into: Blue Apron
Dana is also going to be trying out Sun Basket this week – it has more dietary customizations available like paleo, vegetarian, gluten free, etc… She’ll report back on how she likes it!
Dana’s Comments about Episode 63 since she missed the fun last week with us! (8:20)
Follow-up Comment from Debra on Episode 63 (13:16):
"This isn't actually a question, just a comment. I want to start by saying I truly love your podcast! You three are super fun to listen to. I also love that everyone's word is Joy this year. My husband and I decided to make this year all about us and only do things that "spark joy" after having a really emotionally rough year last year, so I really love you all we're doing joy too.
Soooo my comment: I was listening to your podcast last week about the Whole30. You talked about how with the 21dsd if you eat something off plan that it's not the end of the world and not eating sugar for 20/21 days is really amazing. And I agree. However, a big part of the Whole30 that a lot of people don't talk about is the reintroduction phase. The Whole30 company really emphasizes in their book and online how the Whole30 is an elimination diet to help people learn what foods do and do not work for them. So while on the 21dsd it may not matter if someone consumes sugar one day because overall they are changing a habit, with the Whole30 it's very important to have steered clear of the main food groups (gluten, dairy, legumes, gluten free grains, alcohol) so that when they are one by one introduced starting at day 31 the participant can identify if they have any reactions. They even outline and suggest trying one food group for a day and then going back to strict Whole30 for two days between each food group. That way you could really see your reactions.
I'm just about done with my first Whole30 and I'm really excited to do the reintroduction phase. I eat pretty clean paleo most of the time anyways due to my IBS, but I love data and I'm really interested to see the specific reactions I may or may not have to foods after the elimination period.
I really do love your podcast, but I just felt like this was a perspective on the Whole30 you were missing.
Thanks Debra, for your follow-up. This is something that is actually consistent between the 21DSD and the Whole30, so perhaps that’s why we forgot to mention it!
And in fact, this is because the 21DSD and the Whole30 are simply elimination diets The programs cover 2Rs (of the 4R protocol) in detail: remove (day 1-##) and reintroduce (day 31 or 21).
In the groups we coach, we make sure we focus on the 2Rs in the middle: repaid & reinoculate which are ACTUALLY the most critical for healing any sensitivities. To find out more info about this, check out:
Episode 18 – Leaky Gut Episode 37 – Kate’s Mindfull Makeover Program Episode 40 – Food Intolerances
Today’s Topic:MAGNESIUM!! Finnnnnallly, right?! (18:52)
Why the heck do we need it? (19:30)
• Used in 300+ reactions in the body • Important for bone & teeth health • Helps keep blood pressure normal & cardiovascular system healthy • Helps balance hormones • Promotes restful sleep • Good for muscle strength • Eases cramps and spasms • Needed for Vitamin D assimilation • Aids Weight Loss • Helpful for Pregnancy • Aids for well functioning detoxification pathways - especially heavy metals like aluminum, mercury and lead • Proper use of calcium by the cells
Why are we so deficient in magnesium? (21:38)
• Unfortunately, modern farming taxes the soil, depleting it of minerals and it’s natural magnesium. • In addition, conventional fertilizers use nitrogen, potassium, and phosphorus and do nothing to replenish magnesium levels. • Our water system also hurts us with Mg. Fluoride in drinking water binds with magnesium, which creates an insoluble mineral compound which sometimes can actually end up depositing in bones causing them to be more brittle. • Dietary factors that deplete magnesium: o Caffeine o Sugar (28 molecules of mg to metabolize a single glucose molecule!) o Processed food o Alcohol o Produce from depleted soil o Foods high in phytic acid • Other factors: o Birth control pills o Hypertension medicine o Diuretics o Insulin o Some antibiotics o Sweating often and in abundance
Are you low in magnesium? (24:35)
Over 80% of tested adults are deficient in magnesium… and blood tests are not the more effective way to test as magnesium isn’t abundant in the blood.
Symptoms of low magnesium: • Inability to sleep or insomnia • Irritability • Sensitivity to noise • Mental disturbances • Anxiety, depression or restlessness • Muscle soreness or spasms • Infertility or PMS • High levels of stress • Headaches • Heart “flutters” or palpitations • Fatigue or unusual tiredness • Coldness in extremities • Fuzzy brain or difficulty concentrating • Allergies and sensitivities • Lack of appetite • Back pain • Body odor • Bad short term memory • Poor coordination • Insulin resistance • Carbohydrate cravings • Constipation • Frequent cavities or poor dental health • Gut disorders • Kidney stones • Thyroid problems
How to get more Magnesium (26:27)
This is a hard one, considering our depleted soils AND magnesium is not very well absorbed in the digestive track - at best we are absorbing about ½ to ⅓ of magnesium that is ingested-- and it’s even harder if you are deficient or low in Vitamin D, have poor gut bacteria, or suffer from a number of conditions.
Foods that contain magnesium: leafy green veggies, sea veggies, kelp, liver, black strap molasses, prunes, avocados, bananas, prunes, sea bass, wild rice --- these are great to incorporate and will help maintain, but may not be enough to raise your levels.
The best options: Topical magnesium! It doesn’t have to pass through the digestive system, which can be a positive if you have that digestive impair.
Brands we love: Ancient Minerals Pink Stork Mist - Morning Sickness Spray
Also try: Epsom salt baths 1-2 times a week is great - although these are better for detox/relaxing/stress relief than really building up tissue stores of magnesium. Magnesium flakes are a better form of magnesium than Epsom salts, but a little more expensive. You can always do a foot soak while you’re watching your favorite tv show or getting work done at your desk at home instead of taking a full on bath if you want - that totally works too!
Supplemental Forms of Magnesium (32:35)
Different forms of magnesium do different jobs:
1. Magnesium citrate - detoxes oxalates among other things + helps with sleep 2. Magnesium Malate - gives energy and detoxes metals. Used in fibromyalgia. 3. Magnesium glycinate - helps raise RBC magnesium + won’t likely cause diarrhea 4. Magnesium taurate - calming and great for cardiovascular health. Combination of magnesium and taurine - taurine helps with copper metabolism. 5. Magnesium orotate - good for heart health, use when trying to avoid possible bowel purging that other forms have.
Minerals are VERY synergistic with each other - there is a balance of minerals in the body and some minerals will lower or raise levels of other minerals in the body.
So for magnesium, specifically - To raise magnesium - zinc and B6 are important Too much magnesium can have a lowering effect on sodium, manganese and phosphorous.
Remember to eat the rainbow! And testing your levels is ALWAYS the way to go. You don’t want to take the same vitamins/minerals in supplement form for a long period of time without checking in on the whole picture and how all your levels are doing.
Thank you for joining us this week for Episode 64. Remember to subscribe in iTunes so you don’t miss a future episode!
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