In Episode 15 of The Holistic Nutritionists Podcast, Natalie Douglas and Kate Callaghan discuss pregnancy and reasons for losing weight while breastfeeding.

• What we have been enjoying lately (L-Theanine and L-Tyrosine for sleep, mood and thyroid health)
• Reader question around pregnancy/breastfeeding energy requirements
• Is ACV and kombucha safe in pregnancy?
• Losing the post baby weight

Natalie K. Douglas 0:02
Hello and welcome to The Holistic Nutritionists Podcast. My name is Natalie Bourke, Holistic Dietitian and Nutritionist from HealthByWholeFoods.com.au and as always, I have with me Kate Callaghan, the Holistic Nutritionist from TheHolisticNutritionist.com. Kate, how are you going?

Kate Callaghan 0:19
I’m going really well, thanks, Nat. How are you?

Natalie K. Douglas 0:23
I’ve had a bit of an unfortunate morning, just a series of unfortunate events, but it’s okay. Three bad things have happened. So there’s no more to come my way. So it’s all good now. It’s all good. I actually wanted to start the podcast with asking you a question and I’m happy to provide my answer. Since obviously, I’ve thought about this. What’s one thing that you’ve been enjoying lately, and it can be absolutely anything like a new food combination, and new supplement, a new, I don’t know, activity, anything.

Kate Callaghan 1:02
Well, thanks for the warning before the podcast.

Natalie K. Douglas 1:05
I’ll start and you could think, Okay, so what I’ve been really loving at the moment is L-theanine.

Kate Callaghan
Oh, my God. Okay, keep going.

Natalie K. Douglas
You didn’t, you?

Kate Callaghan
No, no, keep going. Sorry.

Natalie K. Douglas
L-theanine, which is I’m taking in as a supplement. So it’s basically a non-protein based amino acid that is found in green tea and white tea that’s being grown in the shade and it has a really like anxiolytic, so calming kind of effect, and I’ve been using it to help with sleep. So and it’s been working, I’m like feeling really chill, because in the past, I have had issues with sleep. And I kind of do that thing where I go to bed and I’m calm, and then I haven’t fallen asleep yet so then I’m like, Okay, I’m not asleep yet. This is a bit stressful. And then I’m like, It’s alright, you know, it’s all good, you’re not asleep yet, calm down, and then I just I don’t calm down, I start to get a bit anxious. So the L-theanine’s really been helping with calming me down and just making me feel chilled. And that’s my little thing I’ve been enjoying. Now, why did you get so incredibly excited about that?

Kate Callaghan 2:14
Well, because so as a side note, I wrote a post with Sarah Wilson on L-theanine and the role of kind of calming that anxiety and having it so that I usually, I’m having coffee, I’ll have a coffee and then a tea, a black tea because and if I have the tea after the coffee, or just tea alone now, normal coffee. I have a lot more stable energy levels, and I don’t get those jitters like I would with coffee because of the L-theanine.

Natalie K. Douglas
Nice.

Kate Callaghan
But the thing that I was excited about because I’m a massive nerd, when you said L-theanine and let the record show that we did not talk about this before the podcast so I was kind of blindsided by this question by Nat.

Natalie K. Douglas
Yeah, it was. Sorry.

Kate Callaghan
What I, the very thing that I was thinking when you ask me of what I’ve been trying and liking at the moment is L-thyroxine. So L-thyroxine is another amino acid and it’s found in high protein foods, meat, chicken, fish, eggs, dairy products, and L-thyroxine is an essential component of thyroid hormone. And so I’ve been using it really to, I think I’ve made a spoken recently that I’ve been having a bit of a case of the blahs of just feeling down and not energized, not motivated, and I do have a bit of a history of thyroid issues. So I’ve just been taking this L-thyroxine and it’s been helping with my energy levels. It’s been helping with my motivation, and helping to support my thyroid levels. So, they’re the best that they have ever been, I have to have them regularly tested now during pregnancy, because I had a thyroid issue last pregnancy and they’re the best they’ve ever been and I’m not taking any of the support for thyroid.

Natalie K. Douglas 3:57
There you go, look at us being all similar on the whole amino acid page.

Kate Callaghan 4:03
I’m so fascinated by amino acid therapy at the moment, we might have to do another podcast on.

Natalie K. Douglas
Yes.

Kate Callaghan
Amino acid therapy, because it’s so cool. And there’s so much scientific research around it in terms of benefits for mood disorders, for addictions, the energy for adrenal issues with very, very, very little and minimal in terms of intensity, side effects.

Natalie K. Douglas 4:29
Yeah, and you really need like such small amounts to get therapeutic benefit. I think with L-theanine in terms of sleep, it’s something like 200 to 400 milligrams, which really isn’t that much, especially if you’re getting. So I use an extemporaneous product from BioCeuticals. And it’s like, you could get benefit from like, a quarter of a teaspoon. It’s just amazing, although I do personally use a bit more than that because I find that helpful and I do as a practitioner, I do know what I’m doing with that. So I wouldn’t advise anyone just goes heaping it in their water but it’s just to point out that you don’t need that much to get an effect and it’s really, it’s awesome.

Kate Callaghan 5:15
There you go.

Natalie K. Douglas
I know.

Kate Callaghan
Let’s do another topic on that.

Natalie K. Douglas 5:17
Let’s Okay, make a note. I’m just kidding. I’ll make a note. So speaking of pregnancy, today, we are going to have a bit of a chat around a question that was sent in to you. So what I’m going to get you to do is read out the question, and then we’ll start addressing it from there, because it is definitely something that I know you’ve been asked a lot about. This isn’t the first time that this kind of topic comes up and we both have a lot to say around the response to these. So Kate, if you could read it out for us. That would be awesome.

Kate Callaghan 5:49
I can indeed. So it goes like this. I’ve been listening to your podcast and really enjoyed the latest podcast on calories, not actually part of the question, but I thought I’d just throw it in there to give answers coming back you know.

Natalie K. Douglas
Of course, thank you.

Kate Callaghan
I would be interested to hear your thoughts and advice on calorie intake while breastfeeding. Would love to hear you both speak about pregnancy and breastfeeding. I’m particularly interested in the ways we can put our bodies naturally through these processes mostly around having good milk supply. Thoughts.

Natalie K. Douglas
Well, so.

Kate Callaghan
I went, thoughts, it’s what I fed to you.

Natalie K. Douglas 6:24
Yes, this is true. You did say thoughts to me. So I think this is a great topic and I’m going to try not to get too lost in my rant and I know that you will probably get lost in your rant but that’s okay. So let’s first talk about I think maybe, since she like was addressing the calorie thing. Let’s talk about how do, how does your I guess energy requirements change during pregnancy and breastfeeding, Kate?

Kate Callaghan 7:00
So you need more. There you go.

Natalie K. Douglas 7:06
Alright. See you later guys.

Kate Callaghan 7:07
Generally. Done. Generally in the first trimester of pregnancy, you don’t really need to take extra calories on board unless you are under-eating before. So if you were under-eating before, or if you are underweight before, it’s definitely recommended to increase your calories in that first trimester, if possible, if they’re not getting too much nausea but the real times when you do need to increase your calories in that second and third trimester, and it’s about the equivalent of, well it’s about 300 extra calories per day that you need. So it’s about an extra two snacks, one to two healthy snacks, depending on what you’re having in that snack. But you do need to be mindful that you know you’re growing a human and so you will need some extra calories on board to nourish that human and it’s not about maintaining your body during pregnancy, it’s not about you, sorry. And I say this as a second time pregnant person, now, you do, it does become kind of a selfless act of just looking to nourishing that, that child. So adding those extra calories in, in a nourishing form. If you’re overweight to start with, you may not need to add as much but you do need to still make sure that you’re getting sufficient nutrients in.

Natalie K. Douglas 8:30
Yeah.

Kate Callaghan
Any added thoughts on during pregnancy?

Natalie K. Douglas
No, I think that that’s pretty much like an accurate description of what they need to do. I would just point out, or reiterate, I guess that the focus during pregnancy and breastfeeding should be on, you know, the little human you’re growing and not so much on yourself. And I know that it’s a hard shift to make sense as women and under a lot of pressure to look a certain way and, and whatnot, there is always a tendency to be concerned about, oh my gosh, how much weight am I putting on, it’s more than my friend or it’s more than this person on the internet or, you know, I’m not fitting into my clothes, and signs if you were really uncomfortable. And you need to step away from that and stop comparing yourself to someone else’s journey and trust that your body knows what to do, and really do focus on Hey, this is a time to really nourish my body and nourish my, my baby’s body growing body. And really make sure that that’s a key focus every day and even wake up, write it down, have it in the forefront of your mind. So when there are those times when you’re feeling like, you know, you’re having a bit of a bad day with how you’re feeling in your body, because obviously there are a lot of changes physically and also, you know, internally in terms of hormones that make you feel different, you need to make sure that you have a regular reminder that can bring you back to what’s actually important during that time.

Kate Callaghan 10:10
Definitely, I will add actually, even though we just said it’s all about nourishing the baby. The baby will take what it needs regardless of what you eat, really, but it’ll take it at the expense of your health. So if you also want to kind of remain sane and remain well, and psychologically well, especially after the birth, nourishing yourself as best as possible during pregnancy and during breastfeeding is going to be a really, really good idea. If you’re making poor food choices or not eating enough, you’re going to struggle in that post, postpartum period as well.

Natalie K. Douglas 10:44
Yeah, and just on that, I’m going to check in a bit of the question that I get a fair bit, especially on the I Quit Sugar forums where we both help monitor. So I get a lot of questions around, is apple cider vinegar safety during pregnancy, and also is kombucha safe during pregnancy? Because obviously, we have quite a big following that are already very much into health and wellness and doing a lot of things or taking in a lot of things that I like apple cider vinegar and kombucha, and there is a lot of conflicting information out there on their safety. So Kate, I, my opinion on that is in regards to the kombucha. I think if someone has been consuming it regularly before pregnancy and breastfeeding, then it’s fine to continue consuming it in sensible amounts during that period. My kind of are on the side of caution encouragement would potentially be to buy a storyboard variety that gets tested for the alcohol content that has to be under a certain amount, I usually would encourage people to make it at home and fermented and look some people have done that and do do that safely. But if you’re wanting to be extra cautious then you can opt to buy your kombucha from a reputable brand for a period of time knowing that that alcohol content is tested to keep under a certain percent. In terms of the apple cider vinegar, look the reason, my understanding from looking in the literature and at the science of it is that, the reason why it’s suggested that you shouldn’t have apple cider, raw apple cider vinegar during pregnancy is because it’s, you know, it’s an unpasteurized food which comes with the risk of you know contamination or bad bacteria growing in it. However, I have searched everywhere through the literature and nowhere have I found any case at all and I’m happy to be proven wrong if someone listening has found a case, have not found anything to say that anyone, any mom, or baby, has experienced any negative effects from consuming apple cider vinegar during pregnancy or breastfeeding. But in saying that, if you are immunocompromised or you know, you have never consumed apple cider vinegar before and you have been advised by your healthcare practitioner, that’s not a good idea, then you know, stay away from it. That’s fine. You could savvy in some lemon juice instead, to get that stimulating of digestive juices happening or the supportive detoxification. But if you’re relatively healthy, you’ve been consuming it for a while, you’re buying you know a good brand. You’re keeping it in the fridge. You know you’re not guzzling it down like water, you’re just having of you know, a couple of tablespoons a day before meals, then I think that it’s perfectly fine and safe. Kate, do you have any things to add or any differing opinions on that?

Kate Callaghan 14:00
No, no, I think we have, yeah, I agree with that. If you’re guzzling apple cider vinegar down, like, what are you, going to poo your pants quite literally?

Natalie K. Douglas 14:07
Yeah, and I actually want to know how you do that because.

Kate Callaghan 14:09
You would literally poo your pants, everything will explode.

Natalie K. Douglas 14:13
I think I’ve only, I think I’ve only ever pooed my pants once when I was in preschool. I shouted. I thought I was gonna fart and I pooed. It was really embarrassing that I have to call my mom and I wouldn’t get off my chair. Anyway,

Kate Callaghan 14:26
You shouted. Oh my god, we’re professionals here. Okay, so yes, so I would agree with everything you’ve said. I have apple cider vinegar and kombucha daily and I’m now 22 weeks pregnant, I think. But the reason, the reason why we suggest if you’re having kombucha, if you’ve been having kombucha regularly, then it’s fine to continue. But I wouldn’t suggest starting if you haven’t had kombucha before, or if you weren’t having it regularly, mainly because of its detoxification potential. So it really helps to push the detoxification process. And we don’t really want to push that too much if your body’s not used to it during pregnancy, because when we, when we really boost that detoxification we put up, poo.

Natalie K. Douglas
We pooped.

Kate Callaghan
We pooped too, but no, we push those toxins into our bloodstream first. And then they have the potential to cross the placenta and get to the baby and we really don’t want to increase that toxic load on the baby. So that’s generally the reason why I wouldn’t start having kombucha but it’s fine to continue with it. And yeah, apple cider vinegar, I would say is fine to having small amounts. If you’re really not keen on, if you really want to be extra cautious. Yeah, as Nat said have some lemon juice, same place to apple cider vinegar, have sauerkraut in place of the kombucha but that’s it’s still a raw, unpasteurized product. So you really don’t want to have any raw unpasteurized thing, then I would still suggest getting a good quality probiotic supplement.

Natalie K. Douglas 16:00
Yeah. And there’s really good research around probiotics and preventing things like mastitis. So I think that’s really beneficial. I believe there are a number of strains that have been shown to be beneficial, but I think it’s lactobacillus plantarum, is one of the ones definitely trialed in terms of mastitis. And then in terms of preventing allergies, and eczema, another good strain to look to is lactobacillus rhamnosus, but to be honest, like, I’m a big fan of broad spectrum, probiotics, and you will find that those two species are quite common in good quality, broad spectrum, probiotics.

Kate Callaghan 16:47
Good one.

Natalie K. Douglas
Thanks.

Kate Callaghan
Should we talk about breastfeeding?

Natalie K. Douglas
We should. We should talk about breastfeeding.

Kate Callaghan
Then that was probably the question.

Natalie K. Douglas 16:53
Yes. So during breastfeeding, Kate, how do nutrient requirements change then or how does energy requirements change?

Kate Callaghan 17:03
You need to eat all of the food.

Natalie K. Douglas
All of the food.

Kate Callaghan
And you probably won’t be able to stop yourself from eating all of the food. No, literally, you need an extra 500 calories per day, during breastfeeding, on average, to maintain healthy milk supply. And so this is about the equivalent of a good meal, a decent-sized meal. So you’re adding an extra meal in but you will probably find that you’re eating all the time, at least at the start. Listen to your hunger cues. So if your body saying I’m hungry, and it was only five minutes ago, then you have famine to eat, eat again, make it good quality, make it nutrient-dense, don’t skimp on carbs. So most about milk, especially in those early days after the colostrum has come through is a lot of lactose until we need those carbohydrates to provide the basic building blocks of producing that carbohydrate-rich milk. And you’re like, oh, a lot of sugar, a lot of carb. That baby is getting mostly carbohydrates from that lactose so, it’s very sweet. If you actually tasted some breast milk, it’s sweet.

Natalie K. Douglas
Have you ever done that?

Kate Callaghan
Maybe once, a drop.

Natalie K. Douglas 18:13
I’ll probably do it, like not obviously, not guzzle it.

Kate Callaghan 18:16
Too much intrigued you’d like, hold on, what does this taste like?

Natalie K. Douglas 18:18
I just want to know, yeah, anyway.

Kate Callaghan 18:21
It’s very sweet. Because it is a lot of lactose but you do need this carbohydrates, you do need those calories, and you need a lot of fluid as well. So, I think I remember having a lot. I remember drinking at least two liters through the night when I was breastfeeding at the start.

Natalie K. Douglas
Wow.

Kate Callaghan
So maybe three or four liters a day and that wasn’t even, Oh, I should drink some more now, it was like give me the water now.

Natalie K. Douglas 18:47
Yeah, yeah, and do you have any advice around meal frequency during breastfeeding that you found to be optimal, like beyond the kind of idea of you can’t, you might not physically be able to sit down to three big meals?

Kate Callaghan
Yeah.

Natalie K. Douglas
Is that the, is that the main argument for having smaller meals? Or what’s your experience with that?

Kate Callaghan 19:12
Yeah, so it’s going to come down to the individual in terms of your individual hunger and satiety, but also your baby, and what you’re capable of doing with that baby. If you can sit down to three good meals and three snacks. Awesome, you’ve got, you’ve got like a very easy baby. But I remember for months, I was having, I wouldn’t sit down to a meal that I could eat with two hands, Aaron was having to chop my meat for me and I was breastfeeding Olivia with one arm and eating with the other. So it’s kind of doing what works best for you but I would say eating regularly is going to be more beneficial in terms of keeping your energy levels up, keeping your blood sugar levels stable and keeping your milk supply up.

Natalie K. Douglas 19:59
Yeah. Because I think we have to remember that also that, you know, during breastfeeding and you know, being a new mom, it’s quite stressful, there’s a lot of changes going on hormonally. And in terms of fluctuations or it’d be dropping progesterone and an estrogen and you’ve got high prolactin as well if you’re, if you’re breastfeeding, and all of these hormonal changes do have an effect on you know how, how you deal with food intake and energy. And there’s also, you know, probably a lot of moms experience elevated cortisol, which is our stress hormone during that time. Just because you’re trying to figure out a whole new, a whole new thing that you’ve never done before and as much as you read about it, or you’ve spent time pre-breastfeeding or pre-baby. Learning about how you might deal with it, it’s, it, I can imagine it would be a whole different story once it all comes to reality and you’re dealing with that on a day-to-day basis.

Kate Callaghan 21:03
Oh, my God. Absolutely. I, I envisioned it to be a completely different, different scenario. And I think some people would have read my blog post on my experience with postnatal depression. And that was something before I had Olivia, I was aware of it. But I thought no, I would, I would never have issues with postnatal depression, I’m a happy person and I’ll be fine. I eat really well. And I did eat really well. But the hormone fluctuations alone, the change in your life circumstances, it’s huge. So you need to be aware of that. And yeah, be mindful to look after yourself as best as possible and something that can help with breastfeeding is to prepare your meals in advance when you’re still pregnant, especially for those that first month or so, if you’ve got a big freezer, really bulk cook, so you don’t actually have to cook those meals. If you, if you don’t have someone to cook in for you in that in those early days.

Natalie K. Douglas 22:03
Yeah, I’d completely agree that I think that’s something that we suggest all of the time, but especially during that period, because realistically, you’re probably not going to get that much time to do any cooking or prep or whatnot. And, you know, not a lot of people have the luxury of someone that can cook for them and prep for them. So, I do, I do agree with that, that that’s really beneficial to do, you know, both cook and freeze the meals. And when you are cooking during breastfeeding, when you are cooking, making sure you never just making one serve, always making extra so that you’ve got it there. And if you, and if you can invest in a slow cooker, because that would be really, really, really beneficial as well. Now, I do want to quickly address another thing that I think is really important to touch on which is losing the baby weight. So, Kate, what are your thoughts around, around losing baby weight and what, what do you think, I guess should be the focus or shouldn’t be the focus during those first kind of six to 12 months after you’ve had your baby.

Kate Callaghan 23:18
Okay, the first, the focus should be on nourishing your body so you can in turn nourish your baby. So if you go on any sort of strict diet, any low carb diet, low-calorie diet, if you’re restricting anything that’s also going to restrict the nutrients going to your baby, it’s going to make your milk supply dwindle, it’s going to affect your energy levels, it’s going to affect your hormone balance, which in turn going to affect your mood or make you potentially more susceptible to things like postnatal depression. In those first few months you’ve been through a lot with pregnancy and your body’s recovering. It’s not about getting your pre-baby body back. Despite what all of the Facebook ads will tell you. I remember Facebook ads popping up pretty much straight away. I don’t know the algorithms must have seen me introduce Olivia to the Facebook world.

Natalie K. Douglas
They do some crazy stuff.

Kate Callaghan
Oh, I was so angry, I was getting these sponsored post this advertisements for post, Post-baby Boot Camp Get Your Body Back in Like Six Weeks. No, I’ve got this to deal with like, no, not only do I have to nourish my, my baby with appropriate food, if I go and do that sort of exercise, my vagina is going to fall out.

Natalie K. Douglas 24:41
Yeah, it will, and you won’t be able to pick it back off either.

Kate Callaghan 24:46
No, seriously people, I know people who’ve started exercise too soon and they’ve suffered prolapse and literally their vagina is falling out. So it’s not pretty and pelvic floor issues are not something you want to deal with for any period of your life. So just, don’t be an idiot about it. Give yourself a slap in the face. Say hey, I’ve just had a baby, I can take a little bit of time here. And I don’t need to focus on losing the weight I need to focus on nourishing myself, I need to focus on movement to keep myself mentally happy and physically healthy as well. But nothing extreme, like things like yoga, walking, a little bit of weight if you get the time but don’t beat yourself up if you don’t get the time because you might not. Yeah, I could rant about this all day.

Natalie K. Douglas 25:32
I definitely know you could, I feel it. But like, No, I completely agree and I think that it’s also really important not to compare yourself to someone else’s journey. Because every single body is different and how soon someone can return to exercise is going to be really individual. And I think that it’s really important that when you do to return to exercise, don’t jump straight back into a CrossFit class that you’ve never done before, or that you haven’t done in like, you know, 12 months, it’s really important to be guided in the right type and intensity and amount of exercise that you’re going back into and really put it into context like if you realistically if you are sensible about re-introducing exercise, you’re going to get back to your, your level of I guess fitness or health faster than if you rush into it out of fear and anxiety, and then end up with pelvic floor issues and you know, the stress from potentially compromising your breast milk supply, all of these things will come up. Whereas if you just wait and if you just be patient, and be really sensible and truly listen to your body, and what it’s saying that, hey, I’m ready for this, you will be so much better off.

Kate Callaghan 26:55
Definitely, fun, fun fact, a lot of good DHA, Omega-3 DHA Docosahexaenoic acid, which is a long chain essential fatty acid is stored in our thighs. So if your thighs are a little bit bigger post pregnancy.

Natalie K. Douglas
Oh, yeah.

Kate Callaghan
That’s a good thing because it means you’ve got lots of this brain building DHA to pass on to your baby.

Natalie K. Douglas
And you will not drop your baby between your lap, between your legs, which is good.

Kate Callaghan
Exactly. Just dangerous.

Natalie K. Douglas 27:18
They are, I don’t know how I survived so many years when I was younger, like, how did I not lose my phone down the toilet or like?

Kate Callaghan
And pooed, like.

Natalie K. Douglas
I know.

Kate Callaghan
It just pulled straight to the ground.

Natalie K. Douglas
It does, you really guys, you just need to not worry about those thigh gaps. I didn’t want it became a thing, and I actually didn’t even know that it was a thing. And then someone was like, instead of being posted on Instagram and Facebook and whatnot. And I had an eating disorder at the time. And I was like oh my god, another thing to worry about. And then I checked in the mirror and I was like, Oh, I just did some exercise and it’s there. So it should be okay. But I actually like mentally was so sick that if I had an exercise, I’d see if, I’d see, you know, no thigh gap. And then if I exercised, I’d see a thigh gap. And the difference was like a 20-minute run. And obviously, that’s not possible. But in all honesty, that’s what I saw in it. So scary what, you know, what your mind, the power of your mind in that way. Anyway, sorry, that was a bit of a sidetrack.

Kate Callaghan 28:26
That’s right. We should probably talk about that another time.

Natalie K. Douglas 28:28
Yes, we should.

Kate Callaghan 28:30
We should cover another topic of what to and not to eat during pregnancy and breastfeeding.

Natalie K. Douglas 28:36
Yeah, that’s a really good one, especially in the context of a real food, whole foods diet. Because I think that sometimes, at least I have a lot of people asking me questions about, oh, is that like, Is that really true you don’t have to eat that? Or is that really true that you should eat this? And how do we treat pregnancy and breastfeeding nutrition from a holistic real food standpoint as opposed to the traditional Kellogg’s cornflake? Oh, are we allowed to say that? How do we treat it from a Whole Foods perspective is what I’m trying to say.

Kate Callaghan 29:15
Very differently.

Natalie K. Douglas 29:16
Yes. So, I, hopefully that answered that question for the person who wrote in and if you want.

Kate Callaghan
Sarah. Thanks, Sarah.

Natalie K. Douglas
Yeah. Thanks, Sarah. And if you guys do have any other questions, please do keep sending them in. Because as you can tell, we enjoy answering questions. And we have a lot to say about a lot of things. We don’t always get to the point very fast, but we’ll get there. But we will definitely go down the path of talking about pregnancy and breastfeeding nutrition in the in the next few episodes. So if you have any questions specifically about that, please send them through to either Kate or myself, which you can do via our website. And also, if you have any other questions, in general, that you are wanting answers to even if it does not relate to pregnancy and breastfeeding, then please do send them in. I will also make sure that I link to Kate’s post on postnatal depression because it is a really beautiful post. And I think that it could help a lot of people out there and resonate with a lot of people out there who maybe, you know, feel shame or guilt or vulnerability around that topic. If you’ve experienced yourself, I think that it’s really empowering. So I will make sure that I link to that. And next week, Kate, we have to make sure we have a new thing that we’ve been enjoying that isn’t amino acids.

Kate Callaghan
It’s not the amino acids, find your lots of stuff. We’ve got lots.

Natalie K. Douglas
I know me too, I actually really do. But anyway, I’ll make sure I choose something different. So Kate, was there anything else that you wanted to add before we wrap up today?

Kate Callaghan 30:56
For anyone listening from the United States of America, my book Holistic Nutrition: Eat Well, Train Smart, and Be Kind to Your Body will be available at the end of the month.

Natalie K. Douglas 31:10
Whoo-hoo. That’s exciting.

Kate Callaghan
Whoo-hoo. Yeah.

Natalie K. Douglas
It’s really good. Awesome. All right. Well, I will make sure that I link back to your website as well. If in case anyone wants to check out the details of your book, and I will also put a link into my Healing Digestive Discomfort e-book, and I hope everyone has a lovely day and I will see you in a couple of weeks time Kate, have a lovely day.

Kate Callaghan
You too, Nat.

Natalie K. Douglas
Bye.

Kate Callaghan
Bye.